Basic Plank Progression

    

Hold for 30sec-1min.  3-5 sets. 
Remember to keep head down, round shoulders to engage serratus anterior, stomach tight and squeeze the J-Lo’s!  Ears, shoulder, trunk, hips and ankle should form straight line.
Git R Done!
Get Strong! Stay Strong!
Chris Kolba

Flaxseed

 

 

Add a little flaxseed oil to your diet! Flaxseed oil can: protect against HBP, inflammation,
water retention and lowered immune funct ion. Shorten recovery time for fatigued muscles.
 Relieve some cases of Premenstrual Syndrome. Increase the body’s production of energy
 increasing stamina . Accelerate healing of sprains and bruises. Increase metabolic rate

allowing fat to burn. Improve calcium absorption.
 

Always [...]

Barbell Forward Press

     
Great exercise for shoulder, core, hip.
Bend knees slightly and allow a small amount of rotation during the loading phase and slightly rotate as you press the weight upward and forward.  Incorporate the LE, hips and core not just the shoulder.
Get Strong! Stay Strong!
Chris
 

Oh, My Aching Shins!

Football and soccer seasons are just around the corner. With that comes conditioning and
two a days which usually includes lots of running, jumping and lifting. Some will experience
“shin splints”, in addition to the many other aches and pains that occur with the
conditioning process. Many of those subside as the body adapts to the process while
others will [...]

Eat For Success

Eating for success takes discipline and planning. This can be especially difficult
 in today’s fast paced  environment. With work, errands and running the kids to
 multiple games and classes eating on the run seems to
be the norm. The good news is you can still eat smart when eating out. Here are
 a few tips to keep in mind. [...]

Curry and Alzheimer’s

A study in the J. of Epidemiology (2006) reports that eating curry occasionally can
 significantly decrease your risk of developing Alzheimer’s disease. Researchers
 looked at 1,010 Asian people aged 60-93. They divided them into 3 categories;
 never, occasionally and often or very often eat curry. They then gave them a test
 that measured mental capacity, the MMSE. People who [...]

Getting Older; Fight It All The Way!!

One thing is for sure, you will age, but that doesn’t mean you should go “quietly.” It is widely known that exercise and diet can significantly slow the effects of aging. The problem is that many don’t follow this. Over the years it slowly creeps up on you. The pounds start accumulating, the muscles get [...]

Break The Fast!

Everyone knows that breakfast is the most important meal of the day but how many

actually eat it? Breakfast literally means “break the fast”. After going 6-8 hrs without food
the body is actually “starved” for nutrients. During sleep the body uses the available
nutrients for repair and recovery. So, when you wake up the tank is empty. [...]

Oh, My Aching Elbow!

Elbow pain can be a painful and debilitating problem. Pain
located on the medial side is referred to as “golfers elbow” or
 medial epicondylitis and pain that is on the lateral side is often
 referred to as “tennis elbow” or lateral epicondylitis. Now you
don’t have to play golf or tennis to develop these problems. Pain
 in the elbow usually [...]

Oh, My Aching Back!

Many people are plagued by low back pain (LBP). It ranges from severe pain and disability to general achiness and stiffness. Many (not all) of today’s problems can be linked to one simple fact—we sit too much! In fact, technology has created a society that you don’t even have to move to be part of. [...]