Lifespan Health & Fitness Mobile Personal Trainer | Sport & recreation

Lifespan Health & Fitness Mobile Personal Trainer

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25.01.2022 Having midback mobility is often the key to helping, well, pretty much the entire body from neck and low back pain to diastasis and the pelvic floor. If its no...t on your go to list, it definitely should be! Passive mobility is a great starting point but not usually something that brings about lasting change. Active mobility on the other hand can be more challenging than passive, but if youre ready, active mobility helps things hold a bit better. So, lets dive into what the difference between passive and active mobility actually looks like. --------------- --------------- Next step: Did you know I teach online CEU courses for fitness and rehab professionals, and host a comprehensive online program to help women correct pelvic floor issues, diastasis recti, and much more from the comfort of their own home? These programs have helped thousands of women around the world heal! Click the link in my bio or head to CoreExerciseSolutions.com for more info.

21.01.2022 While its popular to put some superfoods on a pedestal above others, theres more to healthy eating than just the nutrition facts. (For an interesting visual... breakdown of 5 superfoods vs. regular foods that are sure to surprise you, check out this infographic: http://ow.ly/Vfed50ATHnT) How super a food is depends on your unique body, goals, preferences, and priorities. Thats why, at Precision Nutrition, we never label a food as good or bad. Instead, its about choosing foods that are more or less optimal FOR YOU. And if youre looking to make long-term, sustainable change to your eating habits, try incorporating any one of these habits to your daily routine. See more

18.01.2022 Along with targeting our multifidi birddogs are a great way to work the abdominals. If you anticipate the shift and prevent it, this gets your entire anticipato...ry system onboard which includes your multifidi, TAs (deep abdominals) and pelvic floor. This week, Id like to look at part two of your foam roller challenge and give you something fun to try. I find that when you shift back, even just a little, it decreases the amount of work your abdominals have to do and instead shifts that work to the hip thats on the floor. Not necessarily a bad thing, but also not helping us reach our goals. Why might you choose birddogs over deadbugs? Well, a couple of reasons. 1. Youve already mastered deadbugs and you know how to find your abs and its time for a bit more of a challenge. Particularly if youre looking for a co-contraction of your deep stability system through anticipatory movement. 2. Maybe you havent mastered deadbugs but you just need to try something different! I often find that women who end up having a bit of trauma from delivery can have a hard time getting their abdominals to kick in when lying supine (if thats how the experience occurred). When I get them into other positions, its like magic and their abdominals kick in easily. So, just because youre having a hard time in one position, it doesnt mean your muscles dont want to show up for you. It might just mean you need to try something else! 3. You want to work your serratus! Hands and knees is a great position to start incorporating the upper body and getting that serratus involved. Im an equal opportunist for all exercises and feel like most things can be beneficial. So, give this a try and see if you can pass both the challenge two weeks ago and this week! Thanks for joining me to have a little exercise fun on a Friday. --------------- --------------- Next step: Did you know I teach online CEU courses for fitness and rehab professionals, and host a comprehensive online program to help women correct pelvic floor issues, diastasis recti, and much more from the comfort of their own home? These programs have helped thousands of women around the world heal! Click the link in my bio or head to CoreExerciseSolutions.com for more info.

17.01.2022 Todays Form Friday Challenge is all about deep hip rotators! Give the video a watch and do the challenge with me :) Have you ever noticed a pocket or divot t...hat forms on the side of the hip? And have you ever wondered why some people have more of a pocket than others, or why you seem to be different on each side? Lets take a look at how we can change that pocket by focusing our intention (what muscles we are thinking about contracting) before doing an exercise. What happens to the pocket behind your femur when you contract your glutes? Is the pocket the same on both sides, or does one side appear deeper than the other? Those pockets can give you clues about deep hip rotator tightness, glute medius to glute max balance, and hamstring dominance vs glute dominance. One of those may be causing your femur to be more forward in the socket and could be contributing to other issues in the area, like the pelvic floor, IT Band Syndrome, piriformis pain, etc. Now lets play around with how you go about contracting your glutes to see if we can keep the deep hip rotators from kicking in and get those pockets to decrease. How did it go? Did adding in the adductor squeeze make any difference? Next week were going to work through both passive and active exercises to help your femur slide back in the socket! So, please stay tuned. *There are other reasons for pocket differences. Were just working through a few muscular issues here and starting to think about solutions. --------------- --------------- Next step: Did you know I teach online CEU courses for fitness and rehab professionals, and host a comprehensive online program to help women correct pelvic floor issues, diastasis recti, and much more from the comfort of their own home? These programs have helped thousands of women around the world heal! Click the link in my bio or head to CoreExerciseSolutions.com for more info.

14.01.2022 To all Dads, have a great day

06.01.2022 For todays Form Friday Challenge, I want to take a look at how you contract your abs. A common question I get is people wanting to know if their lower belly p...ooch is just fat or if there is anything they can do about it. It might be fat (we tend to store more of it on our lower abs versus our upper) but lets dive in and check to make sure. Sidenote: Did you know that lower belly fat helps increase estrogen? I personally notice that when Im stressed my hormones go down, I have period irregularities, and my belly fat increases. Its so amazing how the body has all these checks and balances in place to help us! Ok, back to abs if you tend to tense more with your middle or upper TAs, you can cause pressure down on your pelvic floor which results in our lower abs sticking out more. Watch the video for a good demonstration of this. Changing the way you contract your abs and making the tension more even can result in less of a lower belly pooch on a contraction by decreasing that pressure. Give it a try and see what you find out about your abs! Can you contract your abs evenly, or do you tend to be a middle ab cincher? With a little practice, were you able to even out the contraction? --------------- --------------- Next step: Did you know I teach online CEU courses for fitness and rehab professionals, and host a comprehensive online program to help women correct pelvic floor issues, diastasis recti, and much more from the comfort of their own home? These programs have helped thousands of women around the world heal! Click the link in my bio or head to CoreExerciseSolutions.com for more info.

03.01.2022 This is such a fun Form Friday Challenge! Find your roller and join me for a little tipping challenge. Through working with people over the years Ive found it... can be difficult to even feel the shift that happens when you lift. You think youre holding still but in reality, youre not. (I mean this in the most helpful way. LOL) So, if we can add something for external feedback, then it lets you know if you do indeed shift. Well, how did it go? Could you lift without pushing on the roller? And, did it feel any differently when you focused on that movement? --------------- --------------- Next step: Did you know I teach online CEU courses for fitness and rehab professionals, and host a comprehensive online program to help women correct pelvic floor issues, diastasis recti, and much more from the comfort of their own home? These programs have helped thousands of women around the world heal! Click the link in my bio or head to CoreExerciseSolutions.com for more info.

03.01.2022 Stop rushing to nowhere in particular. Effort doesnt always equal success when the thinking or the operating protocol is flawed. Some people have spent years d...riving to Sydney from Melbourne (via Perth) and wondering why theyre always exhausted and why it takes so long. Stop doing what doesnt work, stop with the destructive patterns, turn down the emotion, turn up the strategy and invest your energy where youll get the best return. See more