Everybody has a love/hate relationship with their abs.  They love working on them and yet hate the pain of planks!  Before someone begins an abdominal routine, it's important to make sure they understand what muscles to focus on.  

Ensuring the right and left sides are working equally is also a good idea.  If they don't, this is where problems begin.  Slowly but surely - one crunch after the next, compensation patterns develop.  The stronger side gets stronger and the weaker side never catches up.  

If one side of your abs is stronger than the other, it causes a subtle rotation and side bend in the spine that will eventually lead to bigger problems then flabby abs...    

I was sitting on a stool eating my lunch and looked down at Koda.  I'd never seen that look on her face before...  On the stool next to me was a grey cat.  My heart rate went up.  I didn't know what she might do.  I asked her to "leave it".  She was laser focused.  I decided to pet the kitty to show he was a friend.  That was the wrong choice.  She let out a snarl, maybe she was trying to protect me from this beast?  You've got to act quick when disciplining a dog, they have a short memory.  I told her "NO!".  Everything was harmonious after that.  

I took a deep sigh of relief and reminded myself that this is why I love traveling and working on the road.  

Do you sit more than an hour a day?  In the car, at a desk, watching tv, playing games?  It all adds up!  You're not alone...

I got what felt like sciatica for the first time in my life while driving across the country last spring .  I was excited!!!!  Why?  Because, it meant I could use my body to find better solutions for YOU.  Sciatica can really only be diagnosed by a doctor, aside from that, it's just sacral discomfort.  

It's natural to store fat for winter.  Living up here in Montana has made that even more clear to me, with all of the animals that hibernate in this part of the country.  If you've been watching the news, you know that some of the bears came out of hibernation early.  

Are you ready to come out of hibernation mode?

My cousins introduced this fabulous mixture on a ski trip to Colorado last year.  It's sweet and savory.  It has both veggies and protein.  It satisfies the taste buds.  We've made it several times since for ourselves and others.  It's time to pass it along.  

I got to thinking about the adductors this week, which isn't unusual for me (to think about muscles that is).  Their role in horse back riding is so different than when skiing or making a dodge in football.  

Fitness professionals talk a lot about sport-specific or functional exercise, which means to train the way that you "play".  

I did everything I thought was needed to prepare for ski season, but I missed one important component and found out the hard way...

Kegels are one exercise you can do anywhere to strengthen your pelvic floor.  These muscles do more than just  "kegel".  Learn where they attach, so you can make better use of these important stabilizers.  This video is inspired by the wonderful pilates instructors I've had the pleasure of working with over the years.

I'll never forget my first pilates class in 2005 at San Diego State University.  Sara Grout opened my eyes to the many possibilities of engaging the pelvic floor with creativity and flow...  

Love gift giving?  Loathe it?  Either way, it surrounds us this time of year.  While you are busy asking for perfume and new pajamas - you might be missing a huge opportunity!  

Several years ago I un-wrapped an unexpected gift that proved to be very thoughtful and helpful.  An Anatomy Coloring Book!      

Invest in your body and in your mind this year.  Body awareness is the gift that keeps on giving. 

Share this blog with those who are shopping for you this season.  Or...put aside some of that holiday bonus money and get yourself a gift!  Remember, you can use educational tools as a tax write-off....  

The leaves are falling here in Montana and so is the rain on occasion, which means something white and fluffy will be falling very soon!  Southern California, I miss you, but I am soooo excited for my first FULL SKI SEASON in ten years!  For those of you who share this passion or have clients who love skiing, I have an exciting video and article just for you...

If you aren't a skier, don't worry - you will still benefit from the anatomy review of the primary leg muscles!
 

Andy's favorite holiday is here and his relatives are all around town!!!  I have been visiting some of Montana's great Ghost Towns like Garnet and Virginia City, to get in the Halloween mood - what about you? 

I made a special video to help you connect a very popular exercise move with bones.  Click Here to learn where the real rules about squats come from and see Andy's great Halloween Costume!  

Your body will breathe a huge sigh of relief when you find out the most common mis-conception about squats.

If I had a dollar for every time I heard about this problem, I would be rich!  Remember...the IT Band (Iliotibial Band) is a tendon.  Tendons are mostly collagen and are present to withstand tension.   They have also been shown to act as springs.  What would happen if you massaged a spring?  

Plantar Fasciatis is the buzz word of the summer, when “heels” get exchanged for sandals and flip flops.  As the foot is flatter more often, the bottom of the foot may experience inflammation of the plantar fascia, which is the tissue on the bottom surface of the foot.  

Heels are in disguise!  They are not just women’s fancy shoes... 

Do you wear:

Sneakers with cushion in the rear-foot?

Men’s dress shoes with a slight lift in the rear-foot?

Other shoes with more than a 1-inch heel?

Step into one of Bev's sessions for a moment and experience what she does with clients to help relieve their stress and shoulder tension.  

Prevention is a popular term in healthcare today.  More than ever people want to prevent problems before they arise.  This is easier said than done, especially when it comes to musculoskeletal injuries!  Accidents will happen.  Aside from the mistakes made that lead to injuries, there are ways to lessen the probability of hurting your joints.  Awareness is key for injury prevention.  Review the terms mentioned in the video to bring more mindfulness to your favorite activities. 

"Abs" seems to be the buzz word in the summertime.  People are wearing swimsuits and tank tops, they want a firm mid-section.  "Contracting the abs" is a popular cue for many forms of exercise.  Weight lifting, running, yoga, pilates, playing tennis, etc.  The best trainers regularly remind their clients to contract their abs.  "Abs" meaning abdominal muscles.  I stop when I hear these words come out of my mouth and wonder if people really understand what this phrase means...

"I feel this in my lower back."
"My hip flexors are getting tired."

This is a common complaint during crunches when all we want to hear is this:

"My abs are sore!"

Click on the video to see what the common problems is and an approach to solving it.

When it comes to shoulder and neck discomfort - being gentle is key.  The shoulder joint has many bones joining together in a small area.  The scapula, clavicle and humerus all connect to form your shoulder joint, which attaches to the cervical spine through muscle attachments.  In short, there are a lot of moving parts!  This allows a lot of mobility in our shoulders and neck.  However, there is also high potential for mis-alignment and dis-comfort.  The more moving parts, the more potential for dysfunction.

Do you or your clients have tight muscles?  Have they been injured?  OR Are they injury prone?  While we cannot diagnose or treat injuries, we can suggest recovery strategies that can alleviate discomfort or possibly prevent injury.  Encourage your clients to apply one or more of these strategies after every workout!