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 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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In this busy world we live in, finding the time to workout and making certain that those workouts are effective may be challenging.  There are however, efficient and effective workout strategies which, when applied consistently may lead to great results.  As always, prior to beginning any exercise program, consult your physician. Strategy #1:  Always have…

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As we enter the winter season in earnest and the remaining holidays are ahead of us, our staff is preparing for 2020!  As I pen this opening to this newsletter, we just had a record attendance day yesterday and that is amazing after celebrating our 5th Anniversary this summer!  Thank you for your support and…

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1)  When attending holiday parties where a buffet table laden with delicious food is available, prepare a plate for yourself, then sit down, if possible, away from the table.  Hanging around a buffet table just encourages “nibbling” which can lead to excess caloric intake. 2)  On those special occasions when a meal is being served…

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