The Power of Posture

According to Grey Cook of Functional Movement Solutions at the 2007 National Strength and Conditioning Association’s (NSCA) Mid Atlantic Regional Clinic, “research has shown that people with the least amount of back pain have the weakest low back muscles and people with the most back pain have the strongest low back muscles.” With most muscle groups, we gain strength by flexion and extension through weight bearing movements (e.g. the biceps with dumbbell curls). The low back muscles cannot be trained this way due to the incredible amount of stress this puts on the lumbar vertebrate (lower spine). In our postural movements we perform ranges of motion while keeping the shoulder blades squeezed back and performing the movement with an over-exaggerated posture. This teaches and trains the low back to transfer the energy and stress to other parts of the body such as the glutes, hamstrings, and upper back muscles. Proper posture and/or body alignment takes energy away from the movement, as the body was designed to have most stress placed in the muscles and away from the joints (Cook, 2003). This relieves the lumbar vertebrate from stress and therefore promotes less of a risk for back pain. Continue reading “The Power of Posture”

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Look Like An Athlete, Train Like An Athlete

My fitness philosophy is best summed up with the following statement: If you want to look like an athlete, then train like an athlete. I take philosophies used by the top athletes in the world and put them into a systematic approach that is transferable to the general population and is delivered from our sports performance philosophy to train for power. I have enjoyed great success with people of all ages from teenagers to those in their 70s. My goal is for the general population to be able to stimulate the same hormones, develop the same stability and balance, build as much bone density, achieve as much coordination, and maintain as low a body fat percentage as the world’s top athletes. You will find that these exercises are much more applicable to your daily life than many of the other “fitness” programs out there. Continue reading “Look Like An Athlete, Train Like An Athlete”

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How to Stick to Your Resolutions: The Buddy System

We bring it on ourselves. The pressure of picking a resolution and the extra pressure of trying to keep it.  Perhaps it’s the idea of starting fresh with a clean slate.  Maybe it’s the non-stop vision of Valerie Bertinelli, telling us that we too could lose 40 pounds in a month eating all our favorite sweets.  Whatever it is, resolutions seem like a good idea when we are coming up with them, but they are always (ALWAYS) hard to keep.

While perusing one of my favorite magazines, I came upon an acronym that made the whole idea of keeping resolutions actually plausible.  The idea is to set goals that are SMART:  Specific, Measurable, Achievable, Realistic and Time-Based.  So how do we accomplish this? Continue reading “How to Stick to Your Resolutions: The Buddy System”

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Initiating Fitness

Have you been overwhelmed lately by the speed with which many changes have manifested in your life? Instead of feeling like a victim trying to adjust to each dramatic change coming at you, why don’t you empower yourself by creating change within yourself? A very old tradition of medicine called Ayurveda states, “Heal Thyself.” Continue reading “Initiating Fitness”

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Our Bloggers

  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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  • Margo Gladding
    Margo Gladding
    Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
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  • Dr. Neal Barnard
    Dr. Neal Barnard
    Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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  • Joseph Pizzorno
    Dr. Joseph Pizzorno
    Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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  • Debi Silber
    Debi Silber
    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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  • Teri Cochrane
    Teri Cochrane
    Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
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  • Dr. Rav Ivker
    Dr. Rav Ivker
    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
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  • Susan Levin
    Susan Levin
    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
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  • Rob Brown
    Dr. Rob Brown
    Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.
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