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Showing posts from February, 2014

A couple who works out together, stays together!

Working out together is great for your relationship. I am lucky enough to have several couples on my roster and I absolutely love seeing the dynamic between them. One couple hires a babysitter so they can train 1 evening a week with me, followed by a post workout restaurant dinner. I ask them each week where they will be eating that night. It makes for a great date night. It can also be a quality hour on the weekend; one couple I train, workout on Sundays while their daughter naps. It is quality time. Whether it’s a home gym, basement or full facility, working out is intimate and provides a great forum to talk openly. I always say, “what happens in the gym stays in the gym.” There’s something about pushing ourselves physically that opens up emotions and dialogue. Partners who stay fit together stay young together and continue to nurture their physical relationship in a proactive way. Partners inspire and motivate each other to maintain the fitness status quo, and to n

My favorite muscle- the Gluteus Medius!

The Lower Body & Pelvic Stability Control The gluteus medius is an upper anterior buttock muscle with some of its posterior fibers situated beneath the gluteus maximus. It originates from the part of the pelvic bone beneath the crests known as the ilium, and inserts onto the side of the thigh bone, or femur. The main function of the gluteus medius is abduction, or moving the leg away from the body. This is a function rarely performed alone in most sports. The more important role of the gluteus medius is that of pelvic stabilization during single leg stances such as when walking or running. This means that a strong gluteus medius can stabilize the pelvis and prevent it from dropping when the opposite side is not supported by that side’s leg. A weak glute medius can place excessive load on the piriformis (posterior) and psoas (anterior) muscles as they work to assist in pelvic stability control. The primary action of the ITB is to abduct the thigh (move it away from the

Core breath- Releasing the Pelvic Floor Muscle

I have blogged extensively about Core Breath for the rehabilitation of diastasis recti and pelvic floor strengthening. This repatterning of the core provides a solid foundation upon which an ambitious strength program can be achieved. I have observed that connecting to the pelvic floor muscle to release it is often the most difficult part of the exercise. We have many visualizations and suggestions to help a client connect, and sometimes we need to use various cues to avoid a client becoming "saturated" with the imagery, disconnecting again. I am constantly looking for new ways to describe this intra-abdominal connection, and when I stumble upon a good one it excites me This week I learned a new cue for PFM release. I really connected with it right away and have been suggesting it to clients with a disclaimer "humor me and give this a try, I really connect with it". With inhalation through the nose, place your tongue against the back of your top front teeth

Coconut milk powder

My new favorite ingredient is coconut milk powder. I mix 1/4 cup of powder to 1 cup of warm water and blend it. It is an excellent milk substitute that is vegan/lactose free. It is creamy and tastes great with cereal, in coffee, and in smoothies. I have been enjoying this vegan smoothie lately: 1 cup coconut milk (from powder) 1/2 cup orange juice 1/2 cup almond milk 2 frozen bananas 1 avocado 6-8 cubes frozen pineapple 1 Tbsp Coconut oil 1 scoop of hemp protein powder It's tropical, delicious and vegan! Lactose free always makes for improved digestion I think :) Try it and enjoy!