Senior Has Back Pain Due To Heavy Load

Ice or Heat? Which is better and when?

I thought I knew. I’d followed the research regarding ice and the negatives of using it at the wrong time for the wrong injury. I was definitely biased against ice for pain relief. So, for over 9 months, I used heat for my back and glute pain. Sometimes it helped, but sometimes I wasn’t sure. But my bias was strong, so I persevered with the heat. It was not until I saw a new PT that she suggested icing my back and hip. “Light dawned on marble head” as the saying goes. The ice took my back pain down to almost zero. My sciatica also diminished.  Let’s say I was surprised at the least. I had been ASSUMING that my […]

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nike sneakers

Random Musings about Fitness Wear

I’ve had a lot of time to think about fitness wear. I’ve been buying it and wearing it daily for close to 30 years. Heck, I’ve been wearing workout gear since my mid teens when playing sports in high school and college. Back then, “fitness gear” was an old t shirt and some joggers, or those sweat pants with elastic at the bottom. But I had these cool Nike swoop leather sneakers… white with a red swoop.   That started my addiction.  I’ve gone through lots of different fads and phases. I was a runner for many years in the 70’s and 80’s, so in addition to my cool Nikes, I had short shorts…the shorter the better. Next was the […]

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Variation of hip flexor stretch

Unlocking Hip Tightness

File under: Hip flexors are a big deal. Whether you are an Average Joe fitness enthusiast, or one of my dedicated golfing clients, we all share a common lifestyle fault; we live in a time of excessive sitting. We sit for work. We sit at home watching TV. We drive our kids everywhere, and sit watching their sports or plays or music performances. We sit at the beach, in the movies, at dinner….. and it all adds up. For many people, excessive sitting leads to back and hip pain. So, what do we do? We stretch, right? The problem is, while many people are knowledgeable enough to stretch their hamstrings or thighs, they often miss the “key” to releasing the […]

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Pain In The Female Calf Muscle, Pain Area Of Red Color

Chronic Pain Stinks – Lessons Learned from 18 months of Pain and Dysfunction

Chronic pain stinks. Whether it’s fibromyalgia, IBS, migraines, plantar fasciitis or back pain, if you’ve experienced the unrelenting nature of chronic pain, you understand. I’ve been dealing with 18 months of chronic back and hip pain for the first time in my life.  Some days I can’t walk. Some nights I can’t sleep. I had to give up golf. I’m on hiatus from the gym.  Some days I feel great and then…. BOOM, it’s back.  I’m losing my mind.  But I’m lucky.  Unlike many people with chronic pain, I have lots of resources. I’m a trainer.  I know a great group of PT’s, MD’s, strength coaches, massage therapists, chiropractors and acupuncturists. They are all here to help.  I have the […]

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Important Things You Need to Know Before You Pick Up the Game of Golf

I love golf……. The beautiful landscape of the course……. The mental and physical challenge of accurately hitting a teeny tiny white ball…… The camaraderie of my golf partners…… The feeling of success when you play a hole just right……. Laughing, celebrating, reminiscing about great golf shots…… I love golf……. But, at the same time, I worry when I hear people say they want to start golfing to have “something fun to do in their later years”…… OH HELL NO!!  Do you know what you are getting yourself into? Are you prepared for the humiliation and frustration of hitting a ball sideways in front of an audience? Do you understand the excessive costs and time it takes to be a half-decent […]

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5 Easily Fixable Golf Fitness Mistakes

Golf can be a long lasting, enjoyable recreational sport if you can stay healthy enough to play well and without pain.  But many golfers find their game deteriorates with age and they often have annoying pain during or after golf.  Neither of these things need to be a given. With some common sense and a few golf fitness rules, you can greatly improve your performance and enjoyment of the game. If you are not a golfer, pass this along, or, consider how these sensible tips can be applied to your favorite workout or sport? Here’s my top 5 golf fitness mistakes, and how to fix them, to get you started on the right note for the  golf season: Skipping a […]

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

5 Truths about Fat Loss in a New Year of Fat Loss Lies

First, my apologies. On behalf of the fitness and diet industries, my apologies. We have failed you. We have let marketing and sales get in the way of our ethics. We have lied to you and hoped you believed it, just so you could pay us $$$ and make us famous. We have literally fed you a diet of BS and lies when it comes to fat loss and weight loss. And it all peaks this month, with the advent of The New Year. The 7 minute workout. Cleanses. Pilates butt sculpting in 7 days. Whole 30 Paleo Nutrisystem. Marie Osmond. Tabata Yoga. Transformation Challenges and quick weight loss schemes……..It’s all BS.  And I’m sorry. So, as a peace offering, […]

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Pink Dumbbells?

Ladies! Don’t Make These Mistakes at the Gym

Every Monday, I head out to see my client John. His apartment complex has a great gym. There’s a cable system, free weights, lat pull down station, benches, boxes, kettlebells, battle ropes, medballs and tubing. These are all my favorite things for a functional strength training workout.  Of course, the gym also has the requisite chest press, ham curl and leg extension machines, and some treadmills and ellipticals. The “requisites” are always busy. The functional stuff, not so much. Since selling my gym years ago and going out on my own as a trainer and strength coach, I rarely step into a traditional gym.  But when I do, I am ever vigilant.  Some of the crazy ass things I see […]

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The Benefits of Eating a High Protein Diet

Unless you’ve been hiding in a cave, you’ve undoubtedly heard about “The Keto Diet”. The Ketogenic Diet is not new, as with all diets, what goes around comes around.  The Keto Diet is a moderate protein, super high fat, super low carbohydrate diet, that works to shift your body into using fat as a fuel source, instead of those dreaded carbohydrates.  (Damn you, apple! How dare you, potato!) Interestingly, the Ketogenic Diet first appeared in the early 1920’s as a way to treat epilepsy and avoid the horrible anti-seizure medications available at that time. It had significant success. The higher fat ratios of this diet significantly affect the neurological system, reducing seizures by 50% in most patients, and up to […]

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Are You Breathing Correctly?

Are you breathing? Well, of course you are. Otherwise you wouldn’t be reading this post. But….. are you breathing fully? Are your breaths 100% efficient?  Are you using the correct diaphragmatic and core muscles to enhance respiration? Or are you using your shoulders, back and neck to breathe? Most likely you have never considered these questions because breathing is an autonomic activity. In other words, it is something that is automatically regulated by your brain, and that is lucky for all of us. Imagine if we had to think about each breath! We’d be incapacitated. And yet, that’s what I am asking you to do in this blog…..think about your breathing.  This scares some people. It can be a bit […]

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