Training during the holidays

Santa lifts.jpg

It is no secret that getting to the gym and getting a workout in gets harder during the holiday season. There is much planning , hustling to get everything planned in order and of course shopping! Who does not love shopping!

In any case time is of the essence and a usual workout takes too long. Well , this is a perfect time to change things up and get in to a different, much more dynamic workout. Perfect for the holiday season as it is short and intense. “Enter the Kettlebell”

This guy will teach you how to SAFELY handle the steel ball with a handle. If you have used kettlebells before here is a nice workout that i found It will get your heart pumping and will challenge your fitness.

For the ones that are brave and are short on time I offer one of my favorite full body exercises “Kettlebell Burpees”

How to Stretch If You Hate Stretching

How to Stretch If You Hate Stretching

Luckily for me, I don’t find physical activity to be a chore. I genuinely enjoy biking, running and playing soccer, and do all of those things on the regular. But when it comes to stretching—well, I just hate it! My mantra is basically, “I’ll stretch when I’m dead.” The appealing part of playing sports and working out is the movement, and so, when I’m presented with the concept of getting down on a mat and holding my body in a stagnant position, I just... don’t do it.

In the same way that I only drink kombucha or take vitamins when I’m already sick, I will only deign to do my physical therapy exercises when my low-key chronic injuries begin to flare up and interfere with my ability to move my body with ease. Otherwise, I treat my aches and pains as minor irritants that I can ignore. (I’m not alone in this—anyone who’s ever been to a group exercise class can probably attest to the mass exodus that tends to happen during the last few minutes, when all the “real” work is done and it’s time to stretch.)

I recognize that this is not sustainable, and I want to take better care of myself, so I talked to physical therapists, personal trainers and yogis for tips on how to trick myself into embracing this less exciting, but still very necessary, component of physical fitness.

Massage Therapy to Relieve Headache

Massage Therapy to Relieve Headache

Many people suffer from headaches and don’t know what causing the pain or what to do about it.

Did you know that chronic headaches are one of the most common complaints made to healthcare practitioners every year? Although over-the-counter medications are highly effective, they can be merely a temporary solution for a chronic problem.

Massage Therapy has shown to be effective in treating Migraine and Tension Headaches, it is safe and effective – not just a cover up, as pills.

Scientific Principles of Strength Training

Scientific Principles of Strength Training


Dr. Mike Israetel of RP Strength has determined 7 fundamentals for strength training. These consist of the following:

  1. Specificity

  2. Overload

  3. Fatigue Management

  4. SRA

  5. Variation

  6. Phase Potentiation

  7. Individual Differences