Archive for the ‘Range of Motion’ Category

CrossFit Lilburn 678 (FlexFit) Ninja Warrior competition

March 20th, 2014 | CrossFit, Exercise, Flexibility, Muscles, Muscular Endurance, Ninja Warrior Competition, Range of Motion, Wellness, Workout | 0 Comments

Thanks Bootie Cochran for an awesome video of CrossFit Lilburn 678 (FlexFit Gym’s) First Ninja Warrior Competition!

Miltary WOD

November 13th, 2012 | Range of Motion | 4 Comments

Let’s give a shout out to our military for Veterans Day and to the Air National Guard for their continued tremendous efforts on Super Storm Sandy. In 2009 to pass the ANG Fitness Test Men were required to perform a minimum 45 push ups, 50 sit ups and run 1.5 miles in 11 minutes and 57 seconds. How do you think you would do? Athletes who train the FlexFit way train based upon their strengths. In other words if you are strong and an average runner, you would go all out in a run first as that would require your most energy. If your run was slower no matter how fatigued you are recover for 30 seconds and you can bust out 45 push ups and 50 sit ups in under one minute. This also means with the rest you better be just under a 7 minute mile. On the other hand if you are fast but struggle with with the push ups and sit ups do those first while you are fresh. When you are completed you know exactly how fast you need to complete the 1.5 mile run. Play to your strengths and hide your weaknesses if you are in competition. Work on your weaknesses when it doesn’t count because eventually it will.

Creative, Ingenious and Paralyzed by Fear!

November 6th, 2012 | Range of Motion | 14 Comments

Are you creative? Do you like to tinker? Have you seen the late night infomercials about submitting your ideas to get a patent or money to further your venture? You may have an idea to make your job easier and more productive and concurrently saving or making your company more money. Have you ever felt this way but then second guessed yourself that your idea wasn’t good enough. You may have thought…this is so simple maybe someone has already done or suggested this.

My answer to this is Go For It! I am happy for the Edison’s of the world who failed 2000 times but couldn’t care less about what others thought of his failures right before he invented successfully the light bulb. How many people could you help or possibly benefit by speaking up? What is the worst thing that could happen? Someone tells you that you are no good. Your ideas stink. Today I was reading the wonderful works of Dr. Davis and his book Wheat Belly which was on the New York Times best seller list in 2011. I have practiced similar concepts with my patients and personal training clients for two decades. This works without a shadow of a doubt. What I was reading today was what critics had to say about Dr. Davis and his skewed findings, misrepresentations of scientific studies. Critics who have never created anything or ever had an original thought will always be the naysayers who say it is wrong or can’t be done. Do not let this discourage you. I am grateful Dr. Davis didn’t listen to naysayers. I do need to point out that criticism is not bad if it is based upon logic. It will make us better. Please feel free to critique me. I have changed my diet book drastically based upon critiques that made sense and not dogma.

If your heart is in the right place and you have something to say step up and say it. Today is election day. You may be voting for Romney. You may be voting for Obama. You showed up at the polls and voted. How about voting for someone who will mean more to you than anyone in four years…..YOU. Your voice and ideas matter Don’t be paralyzed by fear.

Full Range of Motion is Relative

October 25th, 2012 | Range of Motion | 1 Comment

Full Range of Motion is relative. When I train patients and clients and they cannot perform a particular movement due to pain or a structural dysfunction their full range of motion is going to be different than mine and mine is different than an Olympic Gymnast. What is important is just moving and consistently challenging your body within a pain free range of motion. The range will gradually improve and even if it doesn’t the benefit gained is well worth performing the new movement modified to recruit new fibers establish new motor pathways or try to reconnect the normal nerve muscle pathways that were altered due to injury.

Who wants to be thin?

June 27th, 2012 | Exercise, Muscles, Range of Motion, Wellness | 4 Comments

Who wants to be thin?

I had a life insurance exam and after answering all of the pertinent questions I thought ok I am in pretty good health. A few days later I received a phone call that as expected my health history was good and I was being offered a discount. The agent said the only issue was my weight. I asked “what do you mean.” She replied that I was overweight based upon my height. I asked her define overweight? My question to you today is how do you define being the “correct” weight? Who wants to be thin?



I explained that I was a health and fitness expert and that for my age my body fat was 5 % less than the number for excellence for my age and not only that but it was in the good range for someone 20 younger than me. I’m sorry but these are the parameters and there is nothing she or I could do. I decided not to accept the policy.

The truth about being thin.

Ironically an athletic event requiring me to be able to pull my body weight through the air and over obstacles came up and I dropped weight to see if I could improve on strength and muscular endurance. I dropped about 20 lbs. I wasn’t shocked by what happened I did lose strength, but also lost muscular endurance strength. most shocking; however, at 20 lbs down my body fat went up 3%. In my program I call that a SKIFA or skinny fat. Muscle loss-weight loss but the volume of fat staying the same yields an increase in body fat percentage. It is more important for your health to be lean. Have you changed your opinion yet since the opening question? So who wants to be thin?


Cross Fit

May 2nd, 2012 | Range of Motion | 0 Comments

Check out my other blogs on  My most recent blog was on the new Cross Fit craze and the amazing workouts this company and concept has to offer.

Obstacle course training

February 12th, 2012 | Range of Motion | 0 Comments

Running obstacle course races requires a unique type of fitness. Strictly Type I muscle fiber athletes(marathon runners) have a difficult time with the climbing, moving heavy objects through space and monkey bars. Strictly Type II muscle fiber athletes(power lifters, football linemen, bodybuilders) have a difficult time with the 3 -10 mile running portion. Muscular endurance training embodies both and in my opinion creates the best most well rounded athletes. An example of an effective muscular endurance workout would be pick your three favorite abdominal movements. Start with a two minute light jog or jump rope as a warm up. Pull ups to failure then abdominal movement #1. Push ups to failure then abdominal movement #2. Body Squats to failure then abdominal movement #3. Repeat for muscular endurance strength. Source: Spartan WOD

Staying on Track

January 30th, 2012 | Range of Motion | 2 Comments

Four weeks into the new year.  How are you doing with your goals.  Already struggling?  Here are some simple questions you can ask yourself.  “Have I managed my time well?”  Did I do what I said I was going to do?”  Have I taken personal responsibility for actions taken or not taken or have I blamed other people or circumstances for my demise?”  Do I listen to people who are successful and accomplishing similar goals and what I want to achieve or do I only hear the Naysayers who say it can’t be done.  I call them “Dream Stealers”

There will always be something or someone to get in your way.  Maybe even you.  Get out of your on way.  Stop, think, re-assess.  One of my goals this year was to run my first half marathon.  My training started six weeks ago.  The race is in four weeks.  Two weeks ago I broke my big toe.  Oh well no running.  But wait there’s more.  I have always found the elliptical machine to be boring and have spent no more than ten minutes on one for my entire athletic existence of more than 35 years.  Forced to utilize this form of cardio-respiratory activity as it does not hurt my toe has yielded an amazing unexpected result.  The best long distance and non stop, length of time training in my life.  I will run the race and ironically it will probably be better than if I would not have injured myself.  I’ll keep you posted.

So what is stopping you?  Stop, think , re-assess.  Sometimes you have to jump out of the way when a car is coming toward you.  The car hits a pot hole.  Water, snow, ice, mud and planets from another galaxy force you fall into the weeds.  Get up brush yourself off and Keep Moving Forward!

Please feel free to apply to any goals whether health, business, fitness or family.  The strategies are simple and apply to life.

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