Archive for June, 2008


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




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 consult a knowledgeable Dr before taking  any supplement.

Get Strong! Stay Strong!

Chris Kolba



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!



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 continue and become problematic. “Shin splints” is a general term used to

describe lower leg pain. This is usually an inflammation of one of the muscle/tendons of the

 lower leg. The causes include overuse (too much, too soon), weakness/muscle imbalances

and biomechanical problems such as overpronation of the foot (excessive flattening of

foot). Because the foot and leg are going through more motion, the muscle/ tendons are

being maximally elongated at the same time they are trying to contract to control and

generate force, thereby increasing the work load and leading to pain. Treatment can be as

simple as rest, stretch and ice or if symptoms persist, physical therapy to specifically

address muscle imbalances and biomechanical faults. Often in these cases a custom

orthotic is needed due to biomechanics of the foot and LE that cause the foot to

overpronate or flatten more than normal. The orthotic helps control the excessive motion

(flattening) and improve alignment to enable the muscles/tendons to function more

efficiently. Combined with rest “appropriate” stretching and strengthening this approach

usually leads to a successful outcome. Left untreated or trying to“play” through the pain

 can lead to severe pain, stress fractures and prolonged time away from your favorite


Get Strong! Stay Strong!





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. Pay attention to super sizing. This usually means

 eating more than you need. If it is a good bargain, split it with a friend. Build a

better burger. Stay away from big burger type sandwiches. Order plain and add

your own  toppings. Breaded and fried fish, chicken, and nuggets are not

necessarily healthier choices than burgers. Tuna fish packed in oil can have as

much fat and calories as a Big Mac. Order the extra that count. Low fat and fat

free milk, salads, soups and fruit are good additions to any meal. Avoid large

 sodas and shakes. Instead, order water or low fat milk.

Get Strong! Stay Strong!


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 occasionally or often ate

curry scored the best. Curcumin, a component of the spice turmeric, has been shown

 to be a potent antioxidant and anti-inflammatory substance. Studies have shown

 that it can reduce inflammatory Beta-amyloid in the brain. Beta-amyloid as a

substance that tangles the brain tissue and has been found, in highly concentrated

amounts in the brains of Alzheimer patients.

Get Strong! Stay Strong!



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 weaker, the joints get stiffer and before you know it you are out of shape! This is often the reason why injuries and pain arise. Years of neglecting your body, the aging effect and continuing to do the same things expecting different results. Many people take better care of their pets or cars than the most valuable thing you have—your body (and mind)! One of the best things you can do is resistance train and eat sensibly. Resistance training helps to offset the loss of lean body muscle that natural decreases with aging. Loss of strength is associated with decreased function, increased risk of falling and injury. Don’t be afraid to lift heavy weights either (obviously progress to heavier weights). That means you too ladies! Don’t worry you won’t get big! You can’t, you don’t have the hormones. Anyway, studies done by the University of Miami have shown that at about the age of 50 our muscles (especially the Type II strength and power fibers) significantly begin to atrophy and if not properly stimulated will eventually become innervated by the Type I, endurance fibers, so not only do you get weaker but also slower! This then is irreversible. Scary huh? Other studies have reported that men and women lose muscle and bone mass as they age beginning at age 30. This can be off set through resistance training. Keeping your muscles functionally strong helps to decrease the aging effect, improves our ability to absorb shock, control motion, stimulate bone growth, and ultimately lead a more productive, independent and injury free life. Research has shown that it is important to lift weights at the right intensity to stimulate the Type II fibers. Light weights at higher reps are not the answer. Developing functional strength is more important for health and fitness in older adults than developing isolated muscle groups. Train movement not muscles. Don’t wait, get out there and get “fighting”! After all, aren’t you worth it? Make sure you seek qualified assistance to get you started on the right track.

Good luck and don’t stop!

Get Strong! Stay Strong!


Break The Fast!

Posted: June 7, 2008 in Nutrition Tidbits
Tags: ,

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. If you don’t

refuel with a nutritious breakfast your body will rob your lean muscle stores to get what it

needs to maintain itself. This can lead to decreased strength and performance, in addition

to mental and physical fatigue. It’s important that breakfast include protein, carbs, good

fats and fiber.  Do your body good (it has to last a long time) and start the day off right!

Eat breakfast.

Get Strong! Stay Strong!




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 occurs as a result of repetitive use from

typing, hammering, grip/ lifting or swinging a club or racquet. It

 can occur over time or with a sudden episode. Symptoms

include pain with; grip, turning door handles or car ignition,

 fully extending or bending arm, typing, using the mouse.

Swelling and tenderness are also present. Pain can range from

minor irritation to significant limitations in use of hand/ arm.

Often times treatment includes limitation of exacerbating

activity, stretches, use of a forearm strap and various pain

modalities like ice, electrical stimulation and iontophoresis.

Iontophoresis is a treatment that utilizes an electrical current to

 drive a medication into the target tissue. We have found this to

be quite effective in decreasing pain. This particular treatment

requires a doctor’s prescription and is administered by the

physical therapist. We have also found that stretching and

strengthening the hip further enhances the recovery from elbow

pain. The hip you ask? Yes, the hips (and trunk) are the power

generators for the body. Think of hitting a baseball, swinging a

golf club or tennis racquet. In order to swing, lift, push, or pull

forcefully you must rotate the hips and trunk to increase force

generation. If unable to load the hips/trunk due to weakness or

limited motion (tightness) you will likely compensate by using

the arm muscles more. Over time this can lead to tissue stress

and “bam” the elbow starts to hurt. By improving hip mobility

and the working relationship between the elbow, shoulder, trunk

 and hips we have seen marked improvement in our ability to

address this painful condition. Due to the fact that we sit a lot

and sleep in the fetal position our hips naturally get tight and

develop muscle imbalances. Like we always say, “it’s all

connected”.   Seeking a rehab professional who understands

function and the relationships of human movement can greatly

improve your chances of overcoming your elbow pain.


Get Strong! Stay Strong!



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. This leads to muscle and joint stiffness, decreased flexibility, poor posture and deconditioning. In particular the hip flexors, hamstrings, calves and chest get tight while the upper and lower back get rounded. This creates muscle imbalances and causes specific muscles to be “turned off” via reciprocal inhibition. Then, when and if we decide to do something, ouch! Pain develops. Sometimes the pain can be linked to a specific incident, but many times it gradually occurs with no seemingly apparent reason. The latter is where the compensatory effects of posture and deconditioning (becoming more cmmon in todays society) come into play. For example, when you sit a lot the hip flexors are in a shortened position and over time will get tight. Upon standing the hip extends. If the hip flexor is tight the hip won’t be able to extend through its full range and can place more stress on the lumbar spine as it tries to extend more to make up for the lack of motion its supposed to get in the hip. This not only occurs with standing but with every step you take. Over time this can increase the wear and tear on the spine and be setting you up for back pain, in addition to a number of other problems. There is good news. Many of the problems associated with LBP can be significantly reduced and prevented with the help of a knowledgeable professional. Understanding “functional” anatomy and biomechanics allows the professional to evaluate, identify altered movement patterns, weakness and inflexibity in order to develop a custom program that will get you moving in the right direction.  Personally, one of my favorite books on low back is Stuart McGills Ultimate Back Fitness and Performance.

Get Strong!Stay Strong!