Fitness Resources

Articles

  • Bonus Reasons to Workout – We all exercise for different reasons. Some work out to be healthy, some to stay trim or lose weight, and some of us work out so we can fit into our jeans. While these are certainly good reasons, there are even more mental benefits that you may not have considered.
  • Yoga for the Arthritic Joint – Do your knees creak when you try to squat to pick up your shoes? Does your neck sound like Rice Krispies when you turn your head to look over your shoulder when driving?
  • Weight Loss that Works – Do you feel like you are always on a diet? And that you exercise regularly, yet continue to gain weight? “If you never had problems losing or maintaining your weight in your 20s or even in your early 30s, you may not be ready for what happens next,” warns Madelyn H. Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center.
  • Treating Injuries with Ice or Heat – Hardly a week that goes by when someone from the gym or on the sports field asks me, “Should I ice or heat my knee/shoulder/neck/wrist…(fill in the blank)?
  • Thyroid – Small but Significant! – The thyroid is one of the largest endocrine glands. It controls how quickly the body uses energy, makes proteins, and controls how sensitive the body should be to other hormones.
  • The Balancing Act – Preventing Falls – The statistics regarding falling are staggering. By the year 2020, the cost of fall related injuries might reach $32.4 billion.
  • Off Your Rocker (Shoe) – I am sure you have seen these relatively new fitness shoes with a rocker bottom. They go by names such as Rock N Fit, Toning Shoes, Shape Ups and Rock & Tone.
  • How Low Can You Go? – When was the last time you squatted all the way down from a standing position? By yourself – on purpose?
  • Healthy Holiday Eating – By incorporating as many of these ideas as possible, you may be able to avoid the additional seven pounds during the holiday season.
  • Exercise and Diabetes – Diabetes can be classified by Type I or Type II. Type I is the most common form seen in about 5 – 10 percent of those with diabetes, and is known as “Juvenile Onset.” Type II, or more commonly known as “Adult Onset Diabetes”, has seen a dramatic increase in incidence over the past several years.
  • Barefoot Running, Fact or Fad? – You have probably seen these funny looking shoes before and wondered, “What the heck are those for?” These shoes fit each individual toe and look more like a slipper than a shoe.
  • Fighting Fat – Did you know that it is common for Americans to gain one pound per year after the age of 25? Now that’s a sobering thought! Are you looking for a way to shed that extra 20 lbs that has “suddenly” appeared?
  • Big Guns and Tight Buns – As a physical therapist and gym owner for over twenty years, the two problem areas that most men and women ask me to address as they age are the “guns” (arms) and “buns” (buttocks).
  • Treat Your Own Back Injury (Part I) – The second most common cause of missed days of work in the United States is back pain (the common cold is the first). Nearly everyone will experience low back pain at some point in their lives. It is possible to “treat” your own back pain when an injury occurs.
  • How to have a FABulous Back after an Injury (Part II) – Following a back injury, most people are anxious to return to work or resume activities of normal living, After the acute phase, which can take anywhere from 48 hours to two weeks, it is time to start thinking proactively to prevent a recurrence of your back pain. By following this simple plan you can design your own rehabilitation program to keep your back feeling FABulous.
  • Get your Abs in Shape – It is time to get those abs in shape! I like to take a practical, efficient approach to abdominal/core strengthening, which can be implemented without a big time commitment.
  • Periodization – What is periodization and how does it relate to my exercise plan?
  • Selecting Footwear for Exercise – I am often asked about how to select appropriate footwear for exercise. My combination of physical therapy training and exercise science background allows me to provide a unique and very specialized approach to selecting the best footwear for you.

Exercises

  • Wall Dog
  • Standing Lunge with Chair
  • Sleeper Stretch
  • Overhead Squat
  • Lying Tricep Extension
  • Foam Roll Chest and Upper Back Stretch
  • The Plank
  • Cat and Camel and Sit Back Stretch
  • Corner or Doorway Stretch
  • Downward Facing Dog
  • Lower Abdominal Sliders
  • The Tandem Stance
  • World’s Greatest Stretch

Healthy Recipes

  • Zucchini Soup
  • Turkey Chili
  • Lazy Lasagna
  • Black Bean Spanish Style
  • Black Bean Salad
  • Asparagus Spread
  • Pumpkin Brownies
  • Apple Almond Butter with Cinnamon Chips
  • Banana Popsicles
  • Blueberry Orange Bread
  • Frying Pan Tuna Pizza
  • Fudge Cookies
  • Jicama Hash Browns
  • Oven Fried Chicken
  • Pumpkin Yogurt
  • Vegetable Soup

Links

Here are some helpful links: