While we always include lateral motion training during our winter sports preparation programs, lateral motion training is an excellent training modality for just about every sport and activity. Lateral Motion Training (i.e. LMT) takes place predominately in the frontal plane of the body (i.e. moving side to side). Due to the frontal plane demands of…

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The lateral flexors of the spine (i.e. quadratus lumborum, iliocostalis cervicis/lumborum/ thoracis, intertransversarii, levator costarum, scalenus anterior, scalenus medius, scalenus posterior, spinalis cervicis and the external obliques, minimally), move the spine laterally (i.e. to the side). These muscles need to be strong to work in conjunction with our spinal flexors, extensors and rotators so that…

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When experiencing a plateau while performing your muscular strength training program, the tendency is to increase the external resistance (i.e. increase the weight you are lifting).  However, everyone reaches a point when they are no longer able to lift more external load either due to their current strength level or perhaps physical limitations which prohibit…

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In Basic Biomechanics, Susan Hall (2003) defines stability as “resistance to both angular and linear acceleration, or resistance to disruption of equilibrium”.  Balance, however, she defines as “the ability to control equilibrium.”  Or, “the process of maintaining the center of gravity within the body’s base of support within a given sensory environment”. Therefore, there is…

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Plyo boxes are valuable fitness tools.  We utilize boxes for a plethora of purposes including the intended use which is to jump up onto the boxes promoting plyometric/power training or stepping onto the box concentrating on muscular strength training for the lower body and nose to toes core.  If the use is for plyometric jumps,…

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As we enter 2020, you may be one of millions of Americans that have decided to integrate fitness into their lives which is one of the best life-changing decisions that you will ever make.  And, as you begin this process, you should prepare to experience delayed onset of muscle soreness (i.e. DOMS).  This, soreness is…

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If you have not yet met Mackenzie – you want to!  She is our newest trainer and is always here with a huge smile and vibrant energy to support and inspire your workout. Mackenzie holds a Personal Trainer Certification through the American Council on Exercise. She currently teaches Weight Training Circuit and Short Circuit group exercise…

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If you are pressed for time, there are literally hundreds of short-duration, high-intensity workouts that utilize just your own body weight and may be performed anywhere.  And, full body extensions are one of those exercises.  As you will see when you read the exercise descriptions below, this exercise requires you to use your upper and…

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We are excited to present several new workshops starting in January 2020! Workshops will be tailored to educating you on a variety of wellness subjects including how to stay fit for life, sport specific fitness for your youth, how to integrate a regular exercise program into your life and your unique activities, and how to…

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With the use of CBDs rising and the potential benefits continuing to attract many people as possible enhancements to their wellness, MLF decided to offer you a line of CBD products that we believe are a safe and effective supplement to your wellness.  The potential benefits of CBD include: We chose a locally sourced product,…

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