Category: Exercise

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The Four Fs of Thanksgiving — Earn Your Pie

Happy Thanksgiving! I’m sure you’re looking forward to family, friends, and food, but there are FOUR F’s to think about this holiday. I hope you have all four: FAMILY, FRIENDS, FOOD…and FITNESS! We had a group work out at 5:30am this Thanksgiving morning. That’s right! We earned our pie for the day. How about you? Try our “Earn Your Pie” work out below. You’ll be glad you did. NMF Strength – EARN YOUR PIE

Osteoarthritis and the Personal Trainer

The average age when someone is diagnosed with osteoarthritis is 50 years old. Pain often starts before then, but joint pain followed by easing of pain with rest and recovery makes most of us figure it’s nothing to see the doctor about. It’s not usually until pain continues through those rest periods that we see the doctor. By then we’ve hit stage 3 or 4. At stage 3 you’ve lost significant cartilage between bones, require movement changes and likely pain meds. At stage 4, you experience bone-on-bone and you may need a new joint. At these stages, you’ll feel a...

Learning to Fail – Reps, Sets, Weight, Splits

It’s easy to get a work out that says “3 sets of 10 reps” and go to it with the same pair of dumbbells you’ve been using for 3 months. Always — ALWAYS — you need to be thinking about progressing your weight and eventually your sets. The variable in any strength work out is the weight. The reps and sets are chosen for whatever your primary goal is: gaining mostly strength, gaining mostly size, gaining mostly endurance. It’s a sliding scale, however, with plenty of overlap. Doing 4-6 reps for 3-5 sets is a strength-focused exercise. Doing 8-12 reps...

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Ehlers-Danlos (EDS) , Hypermobility, and Exercise

We all remember a kid who wowed us with her “double-jointed” tricks. Maybe we were that kid. Maybe our bodies were unique in other ways, too, with stretchy skin or stretch marks where there was no fat. Maybe we had chronic episodes of acid reflux, indigestion, constipation, abdominal pain, bloating, or diarrhea. As we grew older, we suffered dislocations, sprains from unstable joints, and pain that would not respond to medications. After a dozen doctor visits we began to think we were crazy, or we struggled to convince our doctors that we weren’t just imagining it. Ehlers-Danlos Syndromes (EDS) are...