Exercise

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GoRuck Tough Challenge Recap

After training for 4 months for the GoRuck Tough Challenge, I successfully completed the 12-hour, 16.5-mile team event. Each event is different based upon the actual real-life experiences of the cadre who spent time in the US Special Forces. Our Cadre designed mock missions for our 10-person group to complete at the specific time and [...]

By | May 8th, 2018|Adventures, Exercise, Hiking, Rucking, Uncategorized|0 Comments

Training for a GoRuck Tough Challenge

A client turned me on to the GoRuck Challenge at the beginning of 2018 and the moment I heard him describe it, I knew that I wanted to train and experience it for myself. The GoRuck Tough Challenge is a 10-12 hour test of endurance, teamwork, mental/emotional/physical stamina, and pure old fashion toughness. After hearing [...]

By | February 20th, 2018|Exercise, Personal Training, Rucking|0 Comments

Shin Splints- How to prevent and manage MTSS

Shin splints, technically known as medial tibial stress syndrome, describes pain upon the inside of the shin bone where the fascia pulls away from the bone during excessive exercise. Shin splints are common among athletes and soldiers, especially runners who are training for an event too quickly without adequate recovery. Shin splints are responsible for [...]

By | January 31st, 2018|Exercise, Injury Prevention, Massage Therapy, Self-Care|0 Comments

Movement of the Month- January 2018

Movement of the Month | January 2018 3 Ways to Train Your Core for Better Mobility Step 1 How does training your core help your mobility? In order to allow your joints and myofascia to release gaining more mobility, there must be stability present. Our center of mass, or core, is where we need to train [...]

Achilles Tendinopathy- What is it and how can we prevent it?

Achilles Tendinopathy describes an acute strain or rupture of the strongest and longest tendon in the human body, the Achilles Tendon. The Achilles tendon, also named the Calcaneal tendon, handles loads of up to 12.5 times bodyweight and is formed from the joining of two muscles, the gastrocnemius and soleus. Both of these muscles act [...]

By | January 18th, 2018|Exercise, Injury Prevention, Massage Therapy, Self-Care|Comments Off on Achilles Tendinopathy- What is it and how can we prevent it?

Health Benefits of Walking

As I have progressed through my 20's into my 30's, I have found walking to be my favorite activity. Walking in the woods is even better with extended time in the backcountry my favorite activity. I used to consider myself a runner often logging 20+ miles per week, but a sudden knee injury took me [...]

By | January 16th, 2018|Exercise, Hiking, Injury Prevention, Movement Integration, Personal Training, Self-Care|Comments Off on Health Benefits of Walking

Essential Stability Exercises for Strength & Performance

With so much emphasis placed on mobility and flexibility, one can lose sight of the overall need to be able to activate and stabilize our structure under load with proper activation and alignment. Stability is key to preventing injury and performing well under physical stress. Our goal with training is an adaptation so we can [...]

By | January 9th, 2018|Exercise, Movement Integration, Personal Training, Self-Care|0 Comments

3 Steps to Unlock & Activate Your Glutes

3 Steps to Unlock & Activate Your Glutes Movement of the Month | November 2017 Everyone needs regular attention to unlock & activate your glutes. Why? We sit too much and don't activate enough. With too much time sitting, our glutes get stuck together, shortened in a tight position, then inhibited. When tissue gets sticky it's [...]

Upper Cross Syndrome

Upper Cross Syndrome is a pattern of myofascial tension related to poor posture, muscle imbalances, and behavioral holding patterns. UCS is also referred to as shoulder girdle crossed syndrome due to the specific postural changes including forward head posture, increased cervical lordosis and thoracic kyphosis, elevated and protracted shoulders, and rotation and abduction and winging of the scapulae (1). These postural [...]

By | October 18th, 2017|Exercise, Massage Therapy|0 Comments

3 Steps to Unlock Your Hip Flexors | Movement of the Month | October 2017

3 Steps to Unlock Your Hip Flexors Movement of the Month | October 2017 The hip flexors consist of multiple muscle groups ranging from the psoas and iliacus to the glutes, adductors, quads, and sartorious. The following stretches will specifically target iliacus, psoas, and quads including surrounding fascial networks. Step 1             [...]