Elite Fitness Coaching

Can’t get in to see your massage therapist? Try these 3 self-massage techniques! You can buy the balls through Yoga Tune Up . www.tuneupfitness.com

Did you know that for EVERY INCH your ears are forward of your shoulders you add 10 POUNDS of extra pressure on your upper BACK ! 100 POUNDS of pressure on your... LOWER back! And 40 pounds of extra pressure on your KNEES! If posture correction is not a part of your health and fitness routine is really needs to be if you care about your body.

Do your knees cave in when you do your squats? This misalignment will eventually lead to pain and injury. More often than not this caving in of the knees is a ...result of muscular imbalance. Here are some ways you can correct this and hopefully avoid injury and/or recover if you’ve already injured your knee(s): 1. WAKE UP your butt by doing myofacial release work . (If your glutes and hips are tight those muscles cannot fire properly for you .) 2. ACTIVATE those SLEEPY. muscles. The lateral hip muscles stabilize your knees. (Gluteus medias and gluteus minimus and to a certain degree your TFL)

I know, I know ... your physical therapist and your doctor, and even I, in the past recommended stretching your hamstrings to help your stiff and painful low ...back. Well, the latest research shows that more often than not, your tight hamstrings are RESULT not a CAUSE of your back pain . Your hamstrings tighten up as a protective mechanism for your painful low back. Overuse, misuse, poor movement patterns, and poor posture are more often than not the reason for your painful/ injured low back. Here’s what you CAN do to help heal your low back : 1. Stop doing the things that irritate your back. If flexion hurts your back, stop repeated flexing/slouching/rounding your back. If extension bothers your back, stop repeatedly extending your back/ coming into a swayback, doing exercises that force extension ( once you get out of the pain cycle your hamstrings are likely to let up a bit) 2. Do proper core exercises that truly stabilize the spine . Learn to co-contract all of the core muscles without involving other muscles like your hip flexors .. 3. Work on MOBILITY verses flexibility. This means working on functional range of motion, dynamic full-body corrective movement patterns ( long holding stretches will often exacerbate the situation if your body is trying to protect itself) 4. Do myofascial release plus shorter hold stretches instead of long hold stretches

How Much do You Really Need to Walk to Lose Weight? Regardless of age or fitness level, a dedicated walking program coupled with proper nutrition can be an excellent way to lose weight. To do it right and reach your goals, you’ll need to make sure you’re walking far enough, at the right intensity and paying attention to your diet. https://blog.myfitnesspal.com/how-much-do-you-really-need-/

You MUST quiet down the overactive MUSCLES / tissue before you will be able to truly strengthen the weaker tissues . So if you want to breathe better, have a st...ronger CORE and BACK, then you MUST quiet down tissues the myofascia fibers that are often overactive ( for instance your HIP FLEXOR tissue as pictured) How can you do this ? One of the very best ways is MYOFASCIAL RELEASE . Want to experienced his for yourself ? Join me Tuesdays on zoom at 7am https://us02web.zoom.us//tZEpd--sqz0oGNYhVyGnErp8uZjv8Dugi

FASCIA has become the hottest buzzword in both the fitness and yoga industries. But what the heck is it? Well, first of all it’s EVERYWHERE in your body. Ever...y muscle, every organ, every bone, every tendon, every joint, every nerve, every inch of your skin is CONNECTED and also SEPARATED by fascia. It is connective tissue that looks kind of like a spiderweb or knitted fabric. (The first photo attached is an example of what it looks like) FASCIA links EVERYTHING . It is both tissue and a system of COMMUNICATION. This is why you can actually affect your hips and lower back and even pelvic floor simply by doing self myofascial release (SMFR) on your feet. Once we understand how interconnected everything is through our fascia we can start to heal our bodies through simple self-massage techniques. Self myofascial release (SMFR) can help you move better and feel better SMFR can help manipulate scars and the adhesions associated with scar tissue issue. SMFR can help reduce pain in the body by releasing trigger points. SMFR May be able to provide sensory input that may assist in body-brain communication SMFR Can improve your proprioception ( your inner GPS system ) This means you can develop better balance and coordination. Please join me for one of my upcoming zoom classes and experience all of the amazing things SMFR can do for you . $15 per class ( or pay what you can if $15 is not in the budget during these tough times ) Register here -https://us02web.zoom.us//tZEpd--sqz0oGNYhVyGnErp8uZjv8Dugi

Next class will be this Tuesday January 12th! Join me January 12 on ZOOM. at 7am and Get Un-Stuck! Get More Mobility, Less Pain & Better Quality of Life -When y...ou release the fascia of the upper traps, back of the shoulder and back of the arms you will also affect the Large Intestine Meridian Line . When the large intestine meridian line is out of balance it can cause the following : -Physical Imbalances, Sluggish bowels, Congested lungs clogged bronchial passages, abdominal pain, intestinal cramping, diarrhea, constipation and dysentery as well as as disorders of the mouth, teeth, nose and throat. -Emotional Imbalances: The Large Intestine meridian is affected by the emotions of sadness, grief, and worry. An energetic imbalance in the Large Intestine can result in physical weakness and provoke emotional introversion, accompanied by feelings of depression, irritability, discouragement, distress and apathy and low self-esteem Join me January 12 on ZOOM. at 7am and Get Un-Stuck! Get More Mobility, Less Pain & Better Quality of Life Register here https://us02web.zoom.us//tZEpd--sqz0oGNYhVyGnErp8uZjv8Dugi

Next class will be January 12th! Join me January 12 on ZOOM. at 7am and Get Un-Stuck! Get More Mobility, Less Pain & Better Quality of Life -When you release th...e fascia of the upper traps, back of the shoulder and back of the arms you will also affect the Large Intestine Meridian Line . When the large intestine meridian line is out of balance it can cause the following : -Physical Imbalances, Sluggish bowels, Congested lungs clogged bronchial passages, abdominal pain, intestinal cramping, diarrhea, constipation and dysentery as well as as disorders of the mouth, teeth, nose and throat. -Emotional Imbalances: The Large Intestine meridian is affected by the emotions of sadness, grief, and worry. An energetic imbalance in the Large Intestine can result in physical weakness and provoke emotional introversion, accompanied by feelings of depression, irritability, discouragement, distress and apathy and low self-esteem Join me January 12 on ZOOM. at 7am and Get Un-Stuck! Get More Mobility, Less Pain & Better Quality of Life Register here https://us02web.zoom.us//tZEpd--sqz0oGNYhVyGnErp8uZjv8Dugi

Get Unstuck: More Mobility, Less Pain & Better Quality of Life! When you use myofascial release techniques to affect the front of the thigh and hip flexors, you... also affect the stomach meridian . When there is stuck energy in this area it can cause the following Physical Imbalances: Digestive and stomach problems - abdominal pain, distension, edema, vomiting, sore throat, facial paralysis, upper gum toothache, nose bleeding. Emotional Imbalances: Anxiety, worry, skepticism, poor confidence, feelings of suspicion or mistrust. When however when this area is in balance the following shows up : Fairness, openness and caring. Join me tomorrow ( Tuesday) on zoom at 7 AM https://us02web.zoom.us//tZEpd--sqz0oGNYhVyGnErp8uZjv8Dugi