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The Change Challenge

The Change Challenge For the Next Twelve Training Sessions Go into any gym and you will see people working their biceps and pectoral muscles one day, deltoids and triceps the next day, and occasionally some form of leg press or knee extension for a leg day.  This “muscle isolation” training comes from the drug enhanced world of bodybuilding.  For the average fitness client and any athlete, isolating muscles is of little value.  The muscles are slaves to the orders sent from the brain.  Your brain recognizes movement patterns--crawl, hip hinge, squat--not individual muscles.  The drivers of performance and fitness are the neural and hormonal changes produced by exercise.  Isolation exercises dampen that neural response.  For many fitness clients, isolation exercise…

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October 2019 Newsletter

This month, Mike O'Hara discusses training muscles that you don't always think about training.  Video of the exercises he demonstrates is available on our youtube channel. He also discusses head pain after exercises and ways to control it.  Jeff Tirrell writes about fats and their caloric content. Download Here

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Life In The Lateral Lane–Lateral Lunges

Life In The Lateral Lane Better Motor Control With Medicine Ball Lateral Lunges Most gym activities are front to back movement patterns.  We call this sagittal plane training.  Running, elliptical training, and biking, all are predominantly sagittal plane activities.  In athletics and daily activities, a great deal of movement is side to side or frontal plane movement.  Most of the motor control issues we find in physical therapy and fitness clients involve poor control of side to side (frontal plane) movement patterns.  The lateral lunge with a medicine ball is a simple exercise that will resolve many of these problems.  Read the rest of this article and watch the video. Medicine Ball Lateral Lunges:  I like fitness activities that develop…

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September 2019 Newsletter

In this month's issue, Mike O'Hara tells you how to get your glutes and hamstrings working in "Reboot Your Glute".  He also gives a simple exercise program to improve posture caused by too much tech.  Exercises are demonstrated and you can view videos of them on our youtube channel using the links in the article.  Jeff Tirrell gives tips on success using VIP. Download Here

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The Forgotten Foot–Part 4

The Forgotten Foot--Part 4 Anyone who has spent any time thinking about improving their fitness or body composition has probably considered specific body parts or movement patterns that they would like to improve or change.  One area that never gets much attention is the foot.  Nobody ever talks about wanting to strengthen, improve mobility/stability, or address function in any other manner when it comes to the foot.  This is unfortunate as the foot is arguably one of the most important players when it comes to overall health and function.  There are between 100,000-2000,000 sensory receptors in the bottom of your foot.  This is 3rd only to the mouth and hands.  Dr. Emily Splichal DPM uses this fact to draw attention…

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The Forgotten Foot–Part 3

The Forgotten Foot--Part 3 Anyone who has spent any time thinking about improving their fitness or body composition has probably considered specific body parts or movement patterns that they would like to improve or change.  One area that never gets much attention is the foot.  Nobody ever talks about wanting to strengthen, improve mobility/stability, or address function in any other manner when it comes to the foot.  This is unfortunate as the foot is arguably one of the most important players when it comes to overall health and function.  There are between 100,000-2000,000 sensory receptors in the bottom of your foot.  This is 3rd only to the mouth and hands.  Dr. Emily Splichal DPM uses this fact to draw attention…

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