This is great for increasing the overhead shoulder flexion range and extending the thoracic spine. This is basically like doing puppy dog pose, but against a wall. https://www.youtube.com/watch?v=VNrbjJZZ4ys For some reason, there are countless videos demonstrating downward dog against a wall, but none demonstrating puppy dog pose against a wall, so I decided to fill that gap cause it's such a good stretch! These stretches are part of the "shoulder mobility" section in my … [Read more...] about Stretch Shoulders and Back with “Puppy Dog Pose” Against Wall
Archives for November 2014
This is a trick that cognitive-behavior therapists employ to prevent binge-eating. As soon as you know you are going to binge, simply start talking out loud and neutrally describe what you are planning on doing. It is crucial you don't mock or disparage yourself in any way. Just neutrally describe your plan, and neutrally describe the implications it will have for you. Here are a couple examples... Example #1: The Oreo Binge... "I am going to open this bag of Oreo's and start eating … [Read more...] about I’m a stress/binge-eater. How do I prevent that from happening?
The question you need to ask yourself is, "How much do I need to workout to get a training effect in 2-4 days time?" And NOT "How much do I need to workout to reach failure?" In other words, the minimum effective dose, so to speak, is going to be the OPTIMAL amount of activity one should do if longevity and staying injury-free is the actual goal (which it should be if you're into fitness for health)... And people EXCEED that optimal amount TREMENDOUSLY because their actions are not … [Read more...] about Is Emotional [Insecurity] Driving Your Workouts?
As I watched, I found her info very useful and I started typing it out so I could have an easy resource for myself. So I decided very shortly (as I usually do) that it's a waste to keep this info to myself and why not share it with all of you. She plans to do many more of these, so maybe this could be an epic-resource as she does more and more. All in all, she confirmed one thing over and over that was really great and that was the emphasized importance of active flexibility (strength & … [Read more...] about Ask Fit & Bendy: Stretching Wisdom from Kristina Nekyia (Transcribed!)
As you probably know already, I'm a huge fan of self massage because back in 2012 I had made this post on how to get rid of muscle knots. Well, I finally made a video that shows how to use the foam roller, my favorite self massage tool! And I know not everybody needs to watch a 6-minute video to understand how to use a foam roller, so I made looping GIF's of it to help save you time at the bottom of this post as well. That's just how much I love foam rollers. What is a foam roller? How does it … [Read more...] about How I Use My Foam Roller