Category

Flexibly

This Short Video Made Me Smile and Cry at the Same Time

By | Balance, Behavior Change, Fabulous Over 50, Fit and Fabulous Over 55, Flexibly, Health, Mindset, Uncategorized

I recently attended the Functional Aging Summit in Phoenix Arizona.  Nearly 200 of the top professionals from around the world gathered to discuss training, nutrition, and psychology around helping transform the quality of life for baby boomers and beyond.

One of the presenters shared a very short video that had me smiling and crying at the same time; I am not sure if I have ever experienced that before.

*** PLEASE DON’T READ BELOW UNTIL WATCHING VIDEO ***

Why did I have tears in my eyes? I saw a woman who was 78 experiencing EXTREME joy and LIFE.  It showed a woman laughing like a child, and being 100% present in the moment. This is what I want to be like in 40 plus years… Are you fully living?  Do you have daily joy and laughter in your life?  I know I could certainly have more.

My goal as I age is to THRIVE rather than just SURVIVE.

Presenter after presenter shared sobering statistics of the extreme lack of health and over medication in those over the age of 50 in America today.  Chronic pain and other diseases are the norm instead of the minority. It broke my heart. The health care system is so broken (you already knew that) and focuses over 90% on treatment of symptoms rather than prevention in the first place.

A phrase that was repeated over and over again to us was the wave of the future is “Upstream Preventative Healthcare.” What we have been doing is only going to make things worse, we need to be PROACTIVE instead of REACTIVE. You and I don’t have another day to waste. We NEED to start TODAY to move more, sit less, eat more natural foods, and reduce the processed crap. Only then can we begin to fully THRIVE instead of SURVIVE.

 

 

I was wrong.

By | Balance, Challenge, Flexibly, Health, Strength, Uncategorized

This weekend, I am headed to Phoenix, AZ for the Function Aging Institute.  A fitness conference bringing the brightest minds in the world together who look to serve those 55 years old and above. It happens to land on my birthday (June 13th), but spending my birthday learning practical ways to help you improve the quality of your life is a pretty awesome way to spend a birthday if you ask me. I turn 32, and it has given me an opportunity to reflect back on the past 10 or so years of my personal workouts and the workouts I provide to my clients.
 
Back in my early 20s I would consider my workouts to be “bodybuilder” type workouts (although I never achieved massive muscle gains).  I would lift as heavy of weights as possible for 8-12 reps, 2-3 sets, most days of the week breaking my body up into “parts” and avoiding cardio like it was a toxic virus. While there was nothing inherently wrong with this type of training (and a lot of things right) it didn’t give me the same results as I am seeing now.
 
Call me old, but I am now more focused on WHAT I can do, rather than HOW I look. Don’t get me wrong, I still have some vanity and want to keep a 6 pack as long as I can, but HOW I feel and HOW I MOVE has become much more important.
 
I came across an old pic from 10 years ago (left) and a pic that was taken last week (right).

1_a_dustin

You can see in the pic from 10 years ago, I was a little more muscular, definitely had a bigger chest, and maybe a bit bigger arms. But looking back now, I wouldn’t consider myself to have been in great shape.  I could hardly run more than a couple blocks, my cardio was so bad, my legs were very weak (I skipped leg days), and my balance and agility weren’t great.
 
Fast forward 10 years, and I can MOVE better and FEEL so much better.  My joints don’t hurt anymore, I have much better endurance, and my resting heart rate is lower.  I am better at sports then when I was in high school and college, and I am more well rounded. I certainly can’t bench press as much as I use to, but I realized unless I am crushed under a car or trying to show off and do push ups with a girl on my back, it doesn’t really matter whether I bench press 200 or 300 lbs.
 
Why am I sharing all of this with you?
 
I encourage you to shift your focus from what your body looks like, to how it feels and moves.  Our bodies are our most valuable vehicle. When we move it the right way (exercise), and fuel it with the right foods, it will take us to amazing places and not limit us in the future.
 
I have created an online 6 week program that gives you the EXACT done-for-you workouts (you still need to do the workouts of course), and eating plan that I use and my clients use to get a body that looks great, but more importantly, moves and feels great. ->-> Click here to learn more. <-<-
 
If you are local to Madison and over the age of 55 and are looking to feel and move better our sold out program is now accepting 5 new clients.  Click here to learn more and to apply if you feel like you are a good candidate.

It’s almost time…

By | Balance, Behavior Change, Flexibly, Health, Mindset, Six Week Challenge, Uncategorized
As I mentioned last week, we are just about to release a new, free video training series on why relying on willpower alone to make a change will never work. Every week, I meet with people who are thinking about joining our programs, and I hear this all the time: “Dustin, I’ve tried lots of things and nothing has worked.  Why would it be any different this time?”

I get it—your confidence is shattered by having tried and failed so many times.  You feel as though you have no willpower, so why would you bother trying again. But the truth is that the diets, fitness programs, etc that you may have tried didn’t teach you how to guarantee your success.  They didn’t teach you how to bypass the need for willpower. Because relying on willpower alone never works. Even as a fitness professional, I have no willpower when it comes to certain things.  If there is a bowl of M&Ms or a bag of chips in my house, I will finish it… guaranteed.  I am a finisher.  =)

So that’s what prompted me to develop a short video series to teach you some tips and tricks that you can use to bypass the need for quite so much willpower. We use many of these strategies with clients in our local programs and our 6 Week Challenge, and they work.

That’s why I wanted to share them with you, to help you on your journey to be a happier, healthier, fitter version of yourself. We’ll release the first one this Thursday, April 30. Please invite friends or family to join us in this training. They can sign up here:  www.fitmomsforlife.com/willpower

We’ll send you an email each time we release the next video in the series.

I hope these help you take the next step on your journey.
Thank those of you who took a moment to respond to our short survey about what you wanted us to cover in the training–your input has been invaluable.  Thank you!
If you didn’t have a chance to respond but want to do so now, there is still time. Click here for our short 2 question survey.

Is it a habit yet?

By | Flexibly, Foam Roller, Lifestyle, Strength, Uncategorized

Foam Roller 6How you are doing with the Fit Moms for Life foam roller. Do you find yourself using it much or are you finding excuses as to why you don’t need it? If you are struggling to use it consistently, here are a couple of tips that have helped me become a more consistent foam roller.

#1  Keep the foam roller in an area of your house or office that you walk by frequently. Seeing it will keep it near the top of your mind.

#2  Roll out one side of your body and then walk around, jump around, and feel how much better that side feels than the side you haven’t rolled out yet.

#3  Start small.  Start with 30 seconds of calf rolling on each side. You will feel better and this will give you more motivation to continue rolling more muscles.

Have you begun to see some really great results from the foam roller? If so it would mean a lot to me if you paid it forward and shared your experience on Amazon.

I really want the Fit Moms for Life premium foam roller to be a tool that relieves millions of men and women’s muscle and joint pain, and allows them to move more freely.

Click here to Review ->-> www.amazon.com/review/create-review?ie=UTF8&asin=B00P1UF6R6 <-<

How to Stop Emotional and Behavioral Sabotage with these 10 Mindset Habits

By | Behavior Change, Flexibly, Health, Mindset, Transformation Center, Uncategorized

Thinking of making a TRANSFORMATION for LIFE?  You know you want to change and you know it’s going to take real commitment on your part to do it.  Are you in the right MINDSET to get you to your goals and keep you there for life?  Here are our Fit Moms For Life TOP 10 MINDSET HABITS to inspire and keep you on the road to success even when life gets difficult.  It is often the behavioral and emotional sabotaging we do to ourselves that takes us off course.

Habit #1 – I fully forgive myself and others.

In order to be successful at major lifestyle changes, you must forgive yourself & others in order to move forward, focused on your best possible future.  Forgiveness is powerful; it will feel like removing a heavy weight from your heart.  Without all that pain, shame or fear you have been holding onto, you will be so much lighter, ready to take action, ready to make real lifestyle changes and open up that space for optimism and determination to keep moving forward toward your best life.

Habit into Action

“Adopt a mantra that you say to yourself the moment that a guilty memory or feeling arises. The following phrases are particularly effective: “I’m not that person anymore;” or “My attention belongs in the present;” or “I am not here to suffer anymore.” Choose the appropriate phrase and repeat it, without fail, every time you feel guilty. In this way, you are not only telling yourself the truth, for you aren’t the person anymore who committed a past misdeed, but you are also giving your brain a new, more positive input. This will help to wean it off the old wiring that keeps messaging guilt long after guilt is deserved.”  – A suggestion from Deepak Chopra, The Huffington Post

Habit #2 – Exercise is a gift, not a punishment.

If you are serious about a physical transformation, you must change your mind about exercise.  Exercise is a gift you must give yourself, in some way, every day.  Moving your body can no longer be a punishment for poor eating choices.  It is a true gift to your heart, mind, muscles and more that will keep “giving” the rest of your long life.  Will it still be hard, physically? Yes, it should be if you are doing it right.  Will it be so much easier when you have the right attitude about it?  Yes, definitely.  You will push yourself, lovingly, into workouts you never knew you could do.

Habit into Action

Make exercise an enjoyable experience.  Workout with friends.  Don’t know anyone in class? Introduce yourself and strike up a conversation with a friendly face.  Do the exercises that challenge you, but bring you energy, not drain you of it.  Buy new shoes and a workout outfit.  Set your alarm with some soothing or inspiring music to get up early and get your workout in right away, before you can make any excuses to not do it.

Habit #3 – Food is meant to serve my body.

Your nutrition will affect every aspect of your life and will improve your chances at any type of transformation.  To be successful for life, you must change your mind about food.  When you decide to view food as an energy source to serve your body, your choices will reflect your physical needs; slow-burning carbs for extended energy, muscle-building proteins for increased strength, healthy fats to keep you satisfied, vitamin and mineral rich foods to support a strong immune system and healthy body functions.  You will no longer choose artificial and convenient foods.  You will no longer reach for food to sooth a feeling other than hunger.

Habit in Action

When you eat, ask yourself the following questions.  “How will this food serve my body?”,  “How will it give me energy?”,  “Will it make me stronger?”,  “Will it make my body function improve?”,  and “Am I actually hungry or am I bored or trying to avoid some feelings?”.  If you aren’t sure – Google it.  There is so much nutritional information at our finger tips, it is much easier to make a better choice.

Habit #4 – I will no longer compare myself to others.

Any transformation will come with doubts.  Maybe you’ve lived a certain way for more than 30 years.  The best way to quiet those doubts is to stay focused on moving forward.  You must keep your eyes on your own paper, stay in your lane and decide how YOU will measure YOUR success.  You can no longer use others as a ruler to judge by.  Everyone is doing their best, all the time, including you.  Your best can only be appreciated when you judge it against your best, yesterday.  Our bodies, our lives, our relationships are all different and can’t be compared or judged as successful or not, since we don’t know all the facts about everyone else’s situations.  You do know the facts of your own and you can take full responsibility for the actions and the feelings you have about their outcomes.

Habit in Action

If you wear a wrist watch or bracelet, if you don’t, put a rubber band on your wrist or ask for a Fit Moms For Life bracelet, and any time you find yourself comparing, feeling inferior, feeling superior or judgmental of yourself or others, switch the band to the other wrist.  You might be surprised how often you switch.

Habit #5 Habit – Stop compiling problems

Successful people have problems too.  They just have a great skill of tackling problems or obstacles one at a time.  It is easy to get overwhelmed and not address easily solved problems, because we’ve added them up with all the rest into something that seems insurmountable.  Successful people look at problems separately, objectively, and they consider them challenges, not problems.  Each hurdle can then be added to your “proud” list once you have solved it.

Habit into Action

Ask a trusted friend or partner to listen to a single obstacle or problem that has been on your mind.  Don’t have someone to talk to?  Ask a friend in your workout group or your trainer.  You don’t have to ask for their opinion on what you should do, but you will find that as you are explaining the problem out loud, alone (meaning without all the other problems you have swimming around in your head) and without emotions, you will have made that problem seem to be less of a problem, more of a challenge and certainly manageable all on your own.   It will be a lightbulb moment – try it.

Habit #6– Speak and think only in truths.

On the transformation journey you must decide you will no longer generalize and you will speak and think only in truths.  How often to you hear yourself say, “I always fail” or “I never get it right”?  Are those statements REALLY true?  No, you don’t always fail, you have successful moments all the time, every day.  You can no longer generalize about yourself or others.  If you are only speaking in truth, it might sound more like … “I didn’t lose all the weight I wanted to, but I did lose inches off my waist and made several new friends.”

Habit into Action

Be mindful and totally aware of generalizations when you speak and think today.  Focus on it all day.  Any time you think or speak one – quickly write it down in your phone or on a notepad.  At the end of the day, take those generalizations to a friend or family member and ask them if they are true about you or your situation?  If you don’t have anyone to chat with, ask yourself and be totally honest, are those generalizations fully TRUTHS?  I bet not.  It will really improve your attitude and enthusiasm.

Habit #7  –  Busy is not better.

Successful people have learned that busy is NOT better.  Our culture tells us to judge our lives by the quantity of things we can accomplish in one day.  To what end?  We are a sick, stressed out, malnourished, overweight population that continues to get sicker.  Reject that thinking and judge your life by the quality of your time.  Create space around your activities to make memories and relish in the small pleasures.

Habit into Action

Sit down and write down your three most time-demanding activities and decide what needs to go or can be decreased.  Do you need to cut down on your hours at the office or in the car carting kids around?  Would the kids be okay if they only played one sport and one instrument?  Could you reduce your social commitments for FREE time, just for you and your family to enjoy the fun of daily life?  Boundaries can and need to be set in a positive way to protect this precious time.  Your life needs to be manageable and you need to create space for self-care now and after this challenge is done.

Habit #8 – Expect more of yourself and others.

Visualize yourself transformed.  You know what you want and in order to get there, you must raise the bar for yourself and others.  When you make commitments to yourself and others, you make it, even if it’s not “comfortable”.   Kick “comfortable” to the door and continue to challenge yourself in all kinds of ways.  Be brave.  Take responsibility for how you treat yourself, others, and how others treat you.  Set an achievable short-term goal today.  As you do, you will inspire others and you will begin to expect more from them too.  Make this a monthly habit.

Habit into Action

Work some accountability into your transformation.  If you want to get more serious about nutrition, try food journaling or pre-packaging your week of meals/snacks.  Sign up for an achievable exercise challenge or be vulnerable to enough to say you’re sorry or ask for an apology from someone concerning an incident you might be feeling bad about.  Sign up for a seminar or class that will help you learn more about your specific goals.

Habit #9– Reduce your screen time.

Find a way to reduce your screen time.  It’s NOT just our kids who are addicted.  Studies show that our sedentary lifestyle is as dangerous as smoking.

Habit into Action

Instead of watching a family flick on Friday night, head out to ice skate or sled.  You could shovel the neighbor’s drive or bundle up and take the dog for a walk with the whole family.  Get out a board game or take a drive to a neighboring downtown to check it out.  Do NOT take your phone, iPAD, computer or TV into your bedroom.  Facebook ISN’T THAT interesting and not worthy of risking your health.  Up late surfing for deals?  No more – shop during the day and GO TO BED!

Habit #10 – If I need help, I can ask for it.

This transformation is a big deal to you.  Those who love you most will understand and be there for you.  All you have to do is ask for help if you need it.  These are real lifestyle changes that are difficult to start and even more difficult to maintain.  Reach out to family or friends who have been successful in maintaining a healthy lifestyle.  Ask them to support you in your efforts.  If you don’t have anyone in your circle to ask, you will have to find a mentor, or coach, a stranger in class for help.  People are more willing to help you than you think.  Just have the courage to ask.

Habit in Action

Ask your partner to join you in your new pursuits.  Ask your partner and kids to support your choices, join into the fun of making new healthy habits and be okay with getting rid of the old.  Ask a friend to watch the kids while you take an hour to exercise/cook/or learn a new skill.   Ask a trainer how to modify an exercise you don’t feel comfortable doing yet.  Ask a teacher for extra help or a respected mentor to grab lunch and give you their best advice.

Keep doing this if you want weight loss to be a constant uphill battle!

By | Behavior Change, Flexibly, Health, Lifestyle, Strength, Uncategorized

I was recently in Utah skiing and had a realization as I was getting pulled up by one of the lifts.  I decided to film a video as I was going up and the response on Facebook from it was positive so I wanted to share it with you!
 

Are we Facebook friends?  ->-> Click here to add me. <-<-

If you don’t take the advice and analogy seriously, I can almost promise you that the improvements you have made in your health and fitness over the past few years will soon go away. Or… If you have been stuck in a rut for awhile, you will continue to struggle to get out.  ->-> Click here to watch the video <-<-
 
Life is already too challenging to constantly be fighting an uphill battle. I would love to hear from you.  Have you made the changes I talked about and feel a wave of support and momentum in your life?  Send an e-mail to dustinmaherfitness@gmail.com to talk with me.

$15 Foam Roller Discount Ends Tonight (what others are saying)

By | Balance, Flexibly, Foam Roller, Health, Strength, Uncategorized

Foam Roller 6For the past two weeks I have enjoyed providing you with awesome ways to take care of your muscles and your posture. By now I hope you have picked up one or more of the FM4L foam rollers with our amazing $15 discount using the coupon code FM4LLOVE->-> Click here to save now <-<-

Since the launch of our foam roller there have been many people sharing their results over on Amazon.  Here are just a few….

5Best roller I’ve used 

By Linda on March 19, 2015

Color Name: Mango OrangeSize Name: 13″ x 5″Verified Purchase
I recently received a free sample of the Fit Moms for Life Foam Roller to give my honest feedback. I was anxious to try it right away and immediately noticed the difference from an ordinary smooth foam roller. The honey comb design on the roller really made a difference in working the muscles nicely, giving a loose and relaxing feeling without the pain you can get with some of the similar equipment. The grooves dig in the muscle giving you a nice deep tissue massage.

As a dancer, I have used a lot of foam rollers. The cheap, solid foam rollers that are commonly available are just too soft, squishy and have a short lifespan. They don’t really get deep enough like you get from a real massage. The harder PVC pipe type rollers can achieve this but they are not very comfortable. This roller is the best of both worlds. You get the stiffness of the PVC pipe and the softness of the foam which makes all of the difference when you’re trying to get deep. The ridges are stiff enough that you feel them but they’re not so stiff that they hurt. This roller is of a good quality that will last longer and work much better.

5 This is an awesome Foam roller I tell ya

By Jimmy on March 19, 2015

Color Name: Mango OrangeSize Name: 13″ x 5″Verified Purchase
This is an awesome Foam roller I tell ya! It’s very convenient because it fits easily in my gym bag, and it can easily fit in my locker too at the gym. It’s the perfect roller to roll out on after a tough workout. I really enjoyed the Free access to the foam roller video academy, it showed me some new ways to roll out I didn’t know how to before! I definitely recommend this fitness foam roller!

5 Definitely Premium

By James on March 19, 2015

Color Name: Mango OrangeSize Name: 13″ x 5″Verified Purchase
Received this awesome foam roller in the mail a few days ago and first impressions are WOW! I already had a basic foam roller you see everywhere that I use a lot and when I came across this one I was very much intrigued. The build quality on this is FAR superior than regular foam rollers, I can see why they call it premium. Additionally, the functionality is SUPERIOR due the honeycomb pattern which applies a little more pressure on the muscles.

Foam Roller AcademyI want to thank every single person who has left a review.  This helps so much.  If you have purchased our foam roller but haven’t yet left a review, please go ahead and do so. Your business, comments and reviews are super appreciated! ->-> Click here to save now <-<-

Just a reminder, as a bonus for investing in the FM4L foam roller, you will receive lifetime access to our Foam Roller Academy, full of videos and articles all about foam rolling.

->-> Click here to save now <-<-

FAQ About Foam Rolling

By | Balance, Flexibly, Foam Roller, Health, Lifestyle, Uncategorized

fOAM rOLLER 5The past two weeks you have been learning about muscle recovery and injury reduction – muscle recovery aided by foam rolling and reducing injury while practicing proper form. I have been doing my best to keep up with the questions you have been emailing me regarding the particulars of foam rolling, and now I will share my answers to the most common questions here…

1.  How often and for how long should I roll?

There is no set amount of time, but daily for 5-10 minutes would be awesome.  I know making the time for this might be tough, so I tell myself, and my clients, that anything is better than nothing.  Two minutes of rolling out the legs is better than not doing it at all.

2.  When should I use the FM4L roller?

Unlike specific types of stretching, you can roll pretty much anytime you like.  The two most common times to roll are right before you exercise (to increase blood flow and mobility) and right after exercise (to push out the toxins from the muscles and loosen up the knots).

I also enjoy using it in the evening, while I am watching TV.

3.  What makes the design of the FM4L foam roller so much better than others?

Soft and smooth foam rollers were the 1.0 version that came out about 10 years ago.  Since then, more firm and contoured designs have been released.  Our honeycomb shape simulates a massage therapists knuckles digging into the muscles to get a much deeper experience.

The hollow and short design of our foam roller make it easy to take on trips (stuff the inside with socks and underwear) and is constructed of materials that won’t break or deform.

4.  What type of person should foam roll?

I haven’t seen any studies to suggest that foam rolling is bad or dangerous for anyone, so I would say everyone can and should roll.

But if I had to pick a couple types of groups of people that would most benefit, I would definitely say anyone over the age of 50.  Muscles, and the fascia that surround the muscle, become more web-like as we age and don’t move or stretch as well.  Rolling can keep the muscles much looser and younger feeling.

Also, anyone who regularly exercises should roll, because you are challenging the muscles and that can create knots, tightness, and soreness.

Those looking to improve their physical performances and decrease their running times also need to be rolling almost daily.

The final group of people I believe could really benefit from rolling are sedentary people, or anyone who sits at a desk much of the day.  The act of sitting puts undue stress in certain areas, and shortens some muscles.  Rolling can significantly increase range of motion, tightness, and stress associated with sitting too long.

5.  Is it normal for the foam roller to feel fairly painful when using it?

Yes this is very common.  The FM4L roller was designed to be able to grow with you as you improve in your rolling.  In other words, the roller is a bit firmer than some others.  The key to pain management with this roller is to modify the pressure used.  Generally, you shouldn’t go past an 8 or maybe 9 out of 10 on your pain scale.  If it is excruciating, then take a lot of pressure off.

6.  How long do I need to use the FM4L foam roller before I notice results?

You will notice results the first time you use it.  Balance, flexibility, and muscle looseness should improve immediately afterwards.  Longer term, the pain of rolling dramatically reduces as your body gets healthier and more massaged out.  You should experience less muscle soreness after workouts and find yourself recovering quicker.

7.  Does this foam roller really come with a lifetime warranty?

Yes, if your foam roller breaks or deforms for any reason (except running it over with a car) we will replace it.

8.  Why are you only selling them on Amazon?

I believe that the FM4L foam roller should be in every house in American (and the rest of the world).  Amazon is a great selling platform and reaches nearly the entire country.  Plus the free shipping rocks!

Boosting sales and 5 star reviews slowly over time will allow us to rank on the first page for foam rollers.  Once a person decides to invest in our foam roller they will get exposed to everything else FM4L has to offer, which really becomes life changing.

9.  Can I share this $15 off coupon code with anyone?

Yes-please do share, but know the coupon code (FM4LLOVE) will expire at midnight, Friday, March 20th, so share soon!

If you don’t have a foam roller yet, click here to buy one! Don’t forget to use the coupon code FM4LLOVE for a $15 discount!

 

Quick Fix for Shoulder Problems and Poor Posture

By | Flexibly, Foam Roller, Health, In-home workouts, Uncategorized

Yesterday, my trainer Joe shared with you some great tips for protecting your lower back and neck. Today, he is back for an encore as he gives you two simple cues to improve upper back posture and reduce shoulder injuries.

I would estimate that at least 80% of my clients who are older than 45 suffer from moderate to severe upper back posture problems.  Decades worth of sitting at a desk in front of a computer have caught up.  To prevent becoming extremely hunched over later in life, Joe’s tips are crucial.

fOAM rOLLER 5Click here to order the Fit Moms for Life foam roller and enter coupon code FM4LLOVE for a great $15 discount on Amazon.

Don’t Do This in the Gym!

By | Challenge, Flexibly, Health, In-home workouts, Uncategorized

The past week I have been sharing with you how to reduce injuries by using proper form, and how to increase range of motion and muscle recovery by foam rolling.

Today, you will meet Joe who also has his doctorate in physical therapy.  Joe is another one of our incredible trainers at the Transformation Center.

Watch this very short video to discover a couple of the most common errors in the gym that can cause serious neck and back pain.

His final tip he shares for reducing neck pain is golden, and something I personally need to remember more often.

We are only days away from officially ending our FM4L foam roller launch, so click here to order the Fit Moms for Life foam roller and enter coupon code FM4LLOVE for a great $15 discount on Amazon.

Low Back Pain Quick Fix

By | Flexibly, Health, Lifestyle, Strength, Uncategorized

Have you suffered from lower back pain? If so, you are part of the 80% of the population who have also experienced moderate to severe back pain. The good news is that a study out of the Mayo clinic showed that 80% of back pain can be reduced or eliminated by exercising and strengthening the core.

Have you done planks before? If so you need to watch this video as Ryan shows you why planks might actually be bad for you, and how to correct it.

 

De-stress With this Simple and Relaxing Neck and Back Exercise

By | Flexibly, Foam Roller, In-home workouts, Mothers, Strength, Uncategorized

The past few days you have been learning some awesome new ways to help your muscles recover, lengthen, and perform better. Up until now you have been focusing on the lower half of your body.

In today’s foam roller lesson you are going to experience my favorite foam rolling exercises that are going to loosen up the mid to upper back and neck area. It almost feels like you have your very own massage therapist.

If you are like me, you spend a lot of time sitting in front of a computer. This is very bad for your posture and for your back muscles. The exercises in today’s lesson will go a long way to reducing upper back and neck pain AND lowering your stress levels. Just one minute per day can make a huge difference.

Have you ordered your foam roller yet? If not ->-> click here <-< to do so now and enter coupon code FM4LLOVE in the Amazon coupon box to receive a $15 discount.

For the 150 of you who have already ordered and received your roller, it would mean a lot if you could leave a review on Amazon. This will give future purchasers the confidence in the quality of the product and the Foam Roller Academy.

Have you struggled with lower back pain? Watch for a blog post in the next couple days. My trainer Ryan, who has a doctorate in physical therapy, is going to show you some powerful lower back tweaks you can use during your next workout to prevent lower back pain.