There is a sports medicine idiom that states that for everyday you work out with pain, it takes two days of rest and rehabilitation to be made healthy again. The implication is obvious: don’t work out through pain if you want your training to continue uninterrupted. However, most athletes have aches and pains from time to time, and you need to know when soreness represents an injury, and when it is simply an expected result of training. The general rule is that if you feel pain in the same area on two separate days of training in a seven day period, YOU ARE INJURED, and you need to take immediate action. The operative word when it comes to injury management is “action,” because rest alone does not heal the type of overuse injuries endurance athletes suffer. Sometimes, however, pain and soreness is more subtle, and it can be difficult to assess whether it truly represents an injury. In these instances […]


This is the time of year to kick back a bit and take stock of your health and fitness efforts this past year. Whether you are performance-oriented, motivated by body image, or maintain a fitness program and an eye on your nutrition just for health reasons, planning is the surest way to achieve your goals. This honest assessment will help you decide what worked and what didn’t over the past 12 months, and help you make plans and set goals for next year. If you have been working out steadily throughout the year, it’s time to dial it back a bit and be sure all bodily systems can recover. Your fitness will not suffer and your body will thank you for it when you dial it back up again after the New Year. If you have been intermittent in your workouts for the past few months and you want to help avoid the holiday weight gain, December is a good […]


Move well; be well. Let’s look at some different attributes of movement. Joints, muscles, skin, lymph all require movement to function properly. Let’s start with an overview of what movement seems to mean to our governing system, the parts of our bodies that are alway on, and monitor the messages about every process in our bodies…..our nervous system. and then consider a pretty direct route to cuing up those happy messages to it via dynamic joint mobility. Movement = well being. Our bodies are designed to run, walk and to move at speed. Our bodies are apparently designed to support running more so than even walking. Move It or Lose It. Our physiology works on a move it or lose it principle. Don’t move our muscles, function degrades; don’t use our bones, bones degrade, don’t move the joints, joints degrade. Movement means strength, fitness, digestion, respiration, skin tone, joint health, heart health, everything health. Everything about our being responds best […]


After every workout and competitive event first consume nutrients and liquids to restore vital fuel for recovery. Water is a must to rehydrate the body and tissue. There is a 45 minute window post workout where protein is needed to fascilitate muscle growth and tissue repair. Perform a thorough cool down with jogging and walking to allow the body to flush out by-products of muscle metabolism. This is followed by a stretching and foam rolling routine designed to return the muscles to their normal resting length and “wring out” waste in and around the muscle tissues and vascular system. 10 minutes is fine. Next is the recovery effort. Specific massage techniques designed to relax the muscles and further flush out the system can be performed. Finally ice therapy is applied to any sore or painful areas to reduce inflammation and the micro-tears or swelling in the tissues that causes spasm and soreness so they are ready for their next event.


The favorite muscle groups worked in nearly every gym in America are the ones we can see in the mirror. The biceps, pecs, abs and quads. This, along with the fact that we spend nearly every waking hour working our extremities in front of our body, only leads to bad posture and premature joint wear. These muscles are in fact typically too tight and strong for the muscles in the back of our bodies to work against to help us maintain an upright and erect posture with properly aligned joints, protected from disease.   Focus more on stretching the muscles in front of the body and perform twice as many pulling type exercises as you do pushing exercises. Pulling against resistance works the neglected muscles in the back of the joints whereas pushing works the muscles in front of the body. This is the way to create a more balanced workout and body structure.