Desk Stretch Program

Have you been sitting far too long in your home office? Maybe you have returned to the office recently and find you are sitting more than when you were working from home. Either way, regular stretching & movement throughout the day is key and avoid any one position for too long. Remember, the best position, is the next position! Click here for a PDF version of a simple desk stretch program

Bite Size Movement

Movement doesn’t need to be lengthy to still be beneficial. Sometimes, rather than doing nothing, because time or energy is short, try some bite sized movement instead. Click here for ideas.

Pain 101

At one time or another we all experience pain; sometimes for a very short time, other times our pain may persist for a long time. Sometimes a seemingly small injury can cause a lot of pain; why? Pain is complicated to say the least. Click here to learn more about pain and the many factors that contribute to when & how we experience pain.

Stretching (you can even do at your desk)

Mobility or stretching is often overlooked or skipped in favor of more vigorous movement, but it is movement and important. Click here for some stretching/mobility options to build into your day.

Protein & Protein Powder 101

There always seems to be a lot of “buzz” around protein; especially in the on-line world. How much is enough, do you need a supplement, what kind of supplement should you take? Ensuring you understand what protein is & why your body needs it, is the first step. Then deciphering all of the information around how much you need & which supplement you may wish to try, can be overwhelming. I have put together a little information sheet to help you learn & understand a little more. Click here to access the information sheet

Top 10 shoulder exercises

The shoulder, specifically the deltoids, are some of the most important muscles we use every day. Whether it be pushing, pulling or lifting overhead, we are always using our shoulders. Plus who doesn’t love the look of well defined shoulders. The shoulder is a complex ball & socket joint, that flexes, extends and rotates. The 3 deltoid muscles (anterior, medial & posterior) are a big contributor to all 3 of these movements, but often neglected when training. The American Council on Exercise teamed up with the University of Wisconsin to determine the most effective strength training exercises for shoulders. The findings concluded the best exercises for your deltoids are:

Anterior- overhead press

Medial- 45 degree incline row & bent arm lateral raise

Posterior- Seated rear lateral raise & 45 degree incline row

Click here for a list & infographic on the top 10 shoulder exercises!