The relationship between back pain and core stability are often directly related, but not often discussed together. In discussing the relationship between back pain and core stability the big question is, what is the core? To picture the region of the core, visualize a cylinder. The front of the cylinder is like your abdominals, with four layers of abdominal muscles, and if you go to the back, there you’ll find the back extensors, there are different layers of back extensors. On the bottom of the cylinder is your pelvic floor, and on the top is your diaphragm, which not many people pay attention to.Read More
Daily Tips & Advice
Pregnancy can be an exciting, terrifying and amazing experience. 40 weeks of unknowns can really take a toll on you. We get a lot of questions from our clients so we decided to create the top 7 things you need to know about your pregnancy to better prepare you to bring your little bundle of joy into this world.Read More
Shoulder pain whether it stems from some sort of impingement to recovering from rotator cuff surgery can be incredibly uncomfortable. Throughout the day you are conscious and able to do what you can to minimize pain but the six, seven, eight-plus hours that you're spending sleeping can often times aggravate your shoulder, especially if you're the ones that can only sleep on your side, and unfortunately, sleep on the side that you're having shoulder pain with.Read More
When a client works with a trainer or a coach it is a unique relationship, the very foundation of which requires patience. There is no immediate gratification, it's not like walking into Macy's where you pay and walk out the door with something tangible in your hands.Read More
One of the biggest questions we like to ask our clients after they have succeeded in reaching their goals here at HealthFit is, "Why did you wait so long for you to make a decision to make an appointment?"
Here are the three top reasons why:Read More
When some people say they are trying to lose fat or gain muscle there is usually a laundry list of items that follows. It usually includes this diet shake, these supplements, that protein powder, that “miracle” cure and the list just goes on. A good portion of the time, people generally get frustrated with weight loss or gain because of the difficulty with it.
Myofascial trigger point or “knots” is a common term used to describe tightness and hard bumps in muscles that are painful when pressure is applied. Generally, people complain of knots in their neck, shoulders and low back. But what are knots and how do they form? In order to explain this, we need to understand how muscles work.
When you bend your elbow, the muscle fibers in your biceps shorten (contract) but when you straighten the elbow, those fibers lengthen (relax). This ability to contract and relax is what allows us to move. But what you had a muscle that was in a constant state of contraction and was unable to relax? Overtime, it would probably feel tight, uncomfortable, and painful. The muscle becomes dysfunctional because it’s unable to relax, creating knots and trigger points.Read More
Are you a swimmer, runner, or cyclist who feels like they need a mix up their workout routine? Do you need a challenge because running six 1/2 marathons a year or riding 50 miles a week just doesn’t do it for you anymore? If so, participating in your first triathlon might be the answer.
But I know what you’re thinking and it’s either 1) I don’t know how to swim, 2) I don’t have a bike, or 3) I hate running, but that’s ok! Every triathlete can rank their comfort level when it comes to each activity. You might be comfortable in the water because you’ve been a swimmer all your life or you can run 13.1 miles without breaking a sweat. Whatever your situation is, that just means you’ll need to train and get comfortable with the activity that’s ranked #3.Read More
Studies have shown the average American sits at least 10 hours a day and experts conclude this may lead to an increase in cardiovascular disease, diabetes, obesity, and musculoskeletal problems. Because of this, standing desks have become more common in the workplace. Although standing is generally better than sitting, standing desks still need to be adjusted properly to maximize benefits and reduce the risk of injury. If you’re thinking about making the switch, here are some tips to make a smooth transition.Read More
Indoor cycling, or spinning, has gained popularity over the past couple years. It’s a great way to burn calories and work up a sweat while challenging your cardiovascular system, endurance, and strength. As a cyclist, I’ve had an opportunity to spin in different studios with a variety of instructors. If you’re looking to get into spinning, here are a few tips that will help you enjoy the class and prevent injuries.
#1. Make Sure Your Bike Fits: If it’s your first time, make sure the instructor helps you adjust your bike. Most of the time, they’ll adjust the height of the saddle by making sure it’s level with your pelvic bone when you’re standing next to the bike. If you’re toes are pointed down at the “6 o’clock position”, the saddle is too high. At the bottom of the pedal stroke, you should have a comfortable bend in the knee (~30-35 degrees) with the foot parallel to the ground. Another adjustment that can be made is to make sure the saddle itself isn’t too far forward or backwards. If positioned too forward, the quadriceps will work too hard which might lead to knee pain. If positioned too far back, the hamstrings will be stressed which can cause a muscle strain or a pulled “hammy.”Read More