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Simple Programming for Sweet Success

Simple Programming for Sweet Success The internet is great in that it gives us access to virtually endless information at the touch of a button or the sound of our voice.  The internet is terrible in that it gives us access to virtually endless information at the touch of a button or the sound of our voice.  Nature dictates that we thrive on limited and simple choices.  In the wilderness, you have a couple of choices of what to eat--you either eat them or starve.  You have limited options for water.  Perhaps a stagnant puddle, a small pond, maybe a running stream or lake.  You drink one or die from dehydration.  During inclement and colder weather, you build some form…

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Better and Not Broken

Better and Not Broken 2020 Resolution January has arrived, and with the new year comes a sudden surge in fitness participation.  January’s well-intentioned training efforts produce many of the physical therapy patients we treat in February and March.  Fitness folks that morph into physical therapy patients travel remarkably similar paths.   For those returning to exercise, I have some suggestions that will keep you in the gym and out of the clinic. Choose Joint Friendly Exercises Many of the training tools in the typical fitness facility limit movement to one joint.  Seated knee extension, prone leg curls, seated shoulder abduction, and seated hip abduction wedge the body into artificial alignments in an effort to place load on one muscle.  Older, overloaded,…

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The Wife’s Christmas Gift

The Wife's Christmas Gift Not All Husbands Are as Sensitive as Me A recent Peloton spin bike commercial has stirred up controversy.  Buying a spin bike for your wife appears to demonstrate that you are a sexist, misogynistic husband.  I have to disagree.  I feel any gift that can improve a loved one’s health and permits them to remain active for an entire lifetime is wonderful.  I do have an argument with a spin bike being the best training tool for a young woman.  Read on for a far better selection of Christmas fitness gifts. Stand Up Work Station Our young wife obviously has a career outside of the home.  It takes two incomes to be able to afford a…

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The Zen of Weightlifting

The Zen of Weightlifting Fitness Wisdom From Brad Stulberg Brad Stulberg writes about health, wellness, and many other topics.  His 2016 article How Exercise Shapes You, Far Beyond the Gym should be required reading in every middle school.  Mr. Stulberg’s most recent article, The Zen of Weight Lifting in the November 22, 2019 New York Times, is another gift.   Please take ten minutes and read the article. If you have on line access to the New York Times, read some of the 300+ comments.  Many older folks sent testimonials in regards to the restorative benefits of strength training.  We need to get the word out that the adaptation response to strength training remains remarkably well preserved into old age.  In…

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Cancer and Exercise

Cancer and Exercise In the 1950’s, doctors told heart attack patients to stay in bed for three weeks.  The standard post surgery advice was long periods of rest and activity avoidance.  My mother recalls her doctor telling her to rest in bed for five days after the birth of each of her five children.  She knew his advice was wrong and completely impossible for a mother of five.  During my physical therapy work in the 1980’s and 1990’s, it was very common for patients with back and neck pain to be instructed by their doctor to stay in bed for a week.  All of this medical instruction has been proven to be more harmful than helpful.  The best course of…

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A Powerful Pair of Rip Trainer Drills

A Powerful Pair of Rip Trainer Drills Ten Minutes to Better Core Strength, Balance, and Posture A rip trainer is a four foot long bar with resistance tubing attached to one end.  The tubing can be anchored at different levels, and the rip trainer used to provide three-dimensional resistance for many different movement patterns.  Over the years, I have found the pairing of two rip trainer drills produces excellent results with nearly all fitness clients.  Many clients find the carry over to real life activity is so pronounced that they have purchased rip trainers for home use.  Read the remainder of this article and watch a video demonstration of each of the drills. If you are new to the rip…

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