plankonball11

Try This! Plank Variations for Everyone

When it comes to anterior core strengthening, fancy and complicated exercises may not be the way to go, especially if you can’t rock more basic ( but often more effective) exercises like the plank. Yes, I know what you are thinking. Planks….boring, ho hum. You are not alone. Lots of people get bored with planks and instead do acrobatic and complicated anterior core exercises without attention to detail, posture, or even whether it is the right exercise for them. Unfortunately, I have found that some of these same people have trouble with basic planking variations, where it’s all about stability and stiffness.  Core stability and stiffness are a necessary precursor to more advanced multi planar or stability challenge exercises, so […]

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Superwoman Flying

Exciting News! Today’s Superwoman book is coming soon!

EXCITING NEWS! Spring is Coming & So is Our New Book! Spring is in the air, can you feel it yet? The sun is higher and we have even experienced its warmth in the past few days. Let the count down begin! March 13th, we turn the clocks ahead, enjoy more daylight and increased energy. March 21st spring arrives and brings with it a sense of new beginnings and possibilities. Before you know it, nature will awaken with buds and blossoms. It’s a time of rebirth. Most of us tend to go through our days running hither and yon from one thing to the next. We constantly comment about how fast time flies by, yet we just keep letting it […]

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Food Supplement

To Supplement or Not to Supplement…… That is the Question

There is a massive amount of confusion around supplements and whether they are even necessary or effective. The confusion is not just with fitness enthusiasts. Doctors and medical professionals are confused as well. Research studies affirming or denying the usefulness of supplements vary week to week, and the consensus is still mixed. It’s no wonder we are confused. I take supplements myself and have done so for years, partly from my own research about their effectiveness and partly based on medical advice from a functional medicine physician. One important caveat when considering taking supplements; it is essential to individualize your supplementation. Just because your friend takes a particular supplement, or Dr. Oz recommends one, does not mean it is good […]

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breaking bad habits

Breaking Bad Habits….. understanding how to create change

It’s a New Year. New goals! New habits! A New You. If it were only that easy. We wake up on New Year’s Day overfed and hung-over, and vow to change. We make resolutions under duress and then think they will stick around all year. And if you’re like most of us, they usually don’t. This is often because we don’t take into consideration the strength of our negative habits, and the challenge of changing them. In reality, simple habits drive most of our behaviors, especially around food. We eat the same things most every day. We go to the same coffee shop. We drive the same route to work. We do all this without any thought that these are […]

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candycanesblue

Counting My Blessings

As I count my blessings today, I include all of you at the top of my list. I have the greatest job in the world, and I owe it all to you, my friends and clients. It is a gift to work with people who always continue to strive to be healthier and happier. You have always taught me more than anything I could ever teach you. And for that, I am grateful. I hope you find quiet time over the holidays to count your blessings and to love the most important person in your life….. YOU.

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Does it look like ANYONE has any idea what they are doing here?

27 Observations from 27 Years in the Fitness Industry

1988…..leg warmers, thong leotards and the first real aerobics shoe, a Reebok high top “instructor” model. Those were the good ole days when aerobics was on top of the fitness world, nautilus machines were the way to get strong, and joining a big box gym was your only choice. 1988 was also the year I began to teach aerobics, the beginning of a long career in fitness. It’s hard to describe to young fitness enthusiasts what those days were like, but, needless to say, we thought we knew everything about fitness. Fast forward 27 years, and I realize we knew nothing (or very little) about fitness. Exercise science was in its infancy. Core conditioning was an unknown. Rolling around on […]

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Foam Rolling

Foam Rolling 101- Self Myofascial Release Techniques for Pain Relief

Of all the new fitness techniques and trends that have come across my doorstep over the past 30 years, there is only ONE which I am positive is here to stay. No, it’s not spinning, stepping, Zumba-ing or TRXing. This trend has made a huge difference in my life; reducing chronic pain and stiffness, improving my daily movement, workout recovery and sports performance. I wouldn’t work out without doing it. And yet, when I mention this fitness technique to friends and acquaintances, most people look at me with a blank stare. They’ve never heard of it! Many big box gyms don’t even have the equipment to allow their members to do it. Many of my clients know they should do […]

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Athletic woman touching her back muscles by injury

Safe Gardening For A Better Back

With summer in full bloom, so are our vegetable gardens, our backyards and our weeds. Gardening, landscaping and yardwork are a joy for many, a great way to accomplish something important, but also an opportunity to get up from our desks, get outside and do some good old fashioned work. I like work. But, honestly, I don’t like weeding. Even with my relatively high level of fitness, the sustained forward bending of weeding, the repeated pulling and digging, has taken its toll on me in the past. Last year, after weeding, I experienced very bad back pain that lasted close to 6 weeks. Statistically, I was not alone. 80% of us will experience significant back pain at some point in […]

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Side view of an annoyed young woman with weight scale over white

Is The Scale Your Friend Or Foe?

I admit, I have spent a good part of the last 35 years wishing I weighed less. It didn’t matter whether people told me I looked fine, that I was “all muscle”, that I wore my weight well, it wasn’t enough. I always wanted to weigh 5-10 pounds less. Despite the fact that I was an avid runner in my 20’s, taught 7-9 aerobics classes a week in my 30’s and 40’s, and began heavy weight training in my 50’s, I still thought I needed to lose more body fat. Luckily, I have good self-esteem, eat well and love to exercise, so my dream of weighing less never pushed me towards many of the unhealthy behaviors others engaged in. And, […]

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Healthy diet, protein shakes, sport

Are Shakes Healthy For You?

Everyone is talking about “shakes”. Many supplement and diet companies advertise shakes as a miracle weight loss tool, while others take protein shakes to fuel muscle building, or as a convenient, quick, meal. Shakes of all kinds: protein, veggie or fruit smoothies, senior nutrition shakes, are available at the corner market. But many people use these shakes inappropriately, either because of lack of knowledge or merely due to good marketing by the supplement industry. So what exactly can “shakes” do for us? First of all, shakes are calories in. Nothing more. Drinking a shake of any kind does not by itself cause weight/fat loss. Even those shakes which are filled with herbal supplements or other vitamins and minerals don’t create […]

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