Enjoy this beautiful walk along the bay in St. Augustine, Florida, getting outside, standing up right, moving your body & enjoying life... (It is literally what your body needs!)  Photo Courtesy of Charly Caldwell II

The 2020's, or as I like to call it ~ the longest decade in history, has seen many of us working from home, sitting in front of computer screens, and spending more time in one place.

Whether it’s at your home or office desk, driving your car or watching television, long periods of sitting can have adverse effects on your health.

Scientists have identified a new threat from people’s sedentary lifestyles that they call ‘muscular inactivity’.

Sitting has always been regarded as bad for your posture.

Here’s why — 

It is physically impossible to maintain perfect posture for your entire seated day.

Sitting invokes what is known as the ’double flexed’ position.

Your body is flexed at the hip and the knee. Flexion is a term used to describe bending or decreasing the angl...

Getting fit outside, more and more parks, and even hotels offer outside fitness (this photo taken at the Hard Rock Hotel & Casino in Hollywood, Florida).  Photo Courtesy of Charly Caldwell II

Whether you’re a newbie or a seasoned veteran, there is nothing more satisfying than reaching your training goals.

However, to do this, you must be training efficiently.

If you’re part of the population who are working out non-stop yet seeing little results, this article is for you.

First, begin every training session or workout with mobility and activation drills.

Warm-ups are typically done haphazardly, if at all. 

More often, we see people wander into the gym, walk immediately up to a squat rack and start pumping out sets.

If this sounds familiar, you’re not only drastically increasing the risk of serious injury but are also not exercising to your fullest potential.

Conversely, those who do warm-up, may be doing some cardio and a few stretches, but current research suggests that including...

There is no denying that we live in the ‘technological era’.

Consumers are constantly on the go, looking for new and improved ways to maximize time, energy and enjoyment. Whether this means streaming music, capturing that ‘award-winning’ picture, engaging in the latest Twitter debate, or texting friends/family, it’s all done on technological devices of one sort or another. In fact, most of you reading this article will own at least one technological device.

Take a second to add up the number of hours each day that you spend on your device. Is it one, two, five, or even ten?

That calculation isn’t of any real benefit for this discussion, but your posture is, and the awkward positions we find ourselves in while using these devices will not help.
I would like to introduce to you the term the ‘iHunch’.

iHunch is a term used to describe the common spinal problem at the level of the cervicothoracic junction (CT junction) causing neck pain/dysfunction and headaches. 

It is most commonly assoc...

Example resistance bands, easily found on Amazon or anywhere workout equipment can be purchased.

Whether you're rehabilitating a specific muscle group or just want to get more out of your workout, don't overlook the humble resistance band. 

Resistance bands are an extremely common piece of equipment that you can find in most gyms, but many people are unsure of what to do with them.

Just like the weights around the gym, resistance bands come in all different sizes and intensities to suit you and your training.

Resistance bands are great for people in all stages of their training needs.

They can be great for beginners learning how to move, people recovering from injuries, elite athletes needing help engaging certain muscles or simply people wanting an extra burn.

Read on to learn some of the top benefits and practical applications of resistance bands.

Resistance Bands for Rehabilitation


A lot of clients still in the rehabilitation phase of their training can benefit from using resi...

"A great afternoon run in Lakes Park, Fort Myers, Florida..."

Fabulous temperatures, coupled with New Year’s Resolutions, inspire many an athlete to take their running to task and try a 5K, a new distance or set a new personal record.

Whatever your goal, heed a few top tips and running strategies to ensure your running success:

1. Start with a dynamic warm-up and save the stretches for the end. Runners often experience tightness in certain muscles like the gluteus maximus that can lead to inefficient movement patterns and decreased performance. Begin all runs with a dynamic warm up simulating the movements/range of motion your muscles will go through during your run. Not only will this promote flexibility but also it will help reduce the risk of injury. Save the deep static stretches until after your run when your muscles are most pliable and always hold stretches for at least 30 seconds.
2. Maintain good cadence. Running with shorter, quicker strides will mean that your body spends le...

We are creatures of habit.

We rely on our daily routines to get us to and from our exercise programs/regimes on a consistent basis.

Anything that disrupts that routine, such as travel, can through that lifestyle into a tailspin.

However, with thought, planning and research you can keep right on track with your fitness goals. Going out of town doesn't have to mean getting out of shape.

Gone are the days when hotels fitness centers needed a little fitness finesse themselves. Nowadays, hotels need to stay competitive with one another, which in turn has led to big health pay-offs for the consumer. There is a fantastic book available in book stores or on line called “The Athletic-Minded Traveler”. It lists and ranks hotels all over the country based on their fitness facilities and/or nearby recreation/workout facilities. In fact, many hotels now offer mini-health clubs that can rival an actual gym in terms of both equipment and service. Additionally, many hotels have personal trainers o...