If this describes you, your body may be telling you that it’s time to do some Isometric stretching of the hip flexors (Ilio-psoas). Anyone with lower back issues should do this quick and simple stretch and you don’t need a lot of time – just a minute or two for each leg. At the office, no worries…carve out a minute in your busy day and grab a chair. At home, a broom stick works easily or in the gym, foam rollers work great too!

The hip flexors tend to pull down and give a tilt in the hips which can tend to stress out the lumbar spine and create lower back pain and unnecessary stress on the body more then most people realize.

Easy to do:
Rotate out back foot, firmly press down on stick or roller, hold for 30 sec while pressing down on the stick and do a pelvic tilt, contract your glutes and hold for another 30-60 seconds.

This stretch will also activate the abdominals to avoid any lumbar extension. This is an excellent stretch and a must for anyone with low back issues.

So no more excuses… since you can do this stretch anywhere in the morning or evening!

Leah, my cousin who is an avid runner, wrote and asked me on Facebook…how can she build back her momentum with running after an injury? Unfortunately injuries are a common interruption for any athlete, or fitness enthusiast. They are never welcome, but there is always something to be learned from the experience. It’s usually our body’s way of telling us to pay better attention to it.

Return from Injury by Learning the Cause

If after an injury we are not properly attending to the issue that caused the injury in the first place, or allowing adequate time for healing and rehab before we hit the ground running, then we are putting ourselves at risk for re-injury, or a compensatory new injury.

On the other hand, if we do respect our body, learn from the injury, and the associated experience of being limited in our activity, then the approach to rebuilding momentum will be thoughtfully planned out, and a return to form will happen soon enough. Here are some simple tips for returning from injury, and building momentum:

The Importance of Progressing Slowly with Injury Rehab

• Be fully healed and rehabbed before participating in activities that may aggravate the injury…Avoid anything that causes pain. If the injury required medical attention – Get clearance from your doctor or physical therapist.

• Learn what may have caused the injury, and focus on correcting that imbalance through stretching and strengthening.

• In building momentum, start slowly using low intensity, low volume, and plenty of recovery. Then progress over a period of weeks to higher levels of intensity, volume, and always give ample recovery for healing and regeneration.

• Map out your progression in a schedule, and stick to the plan.

I know that once we start feeling good again, we want to push ourselves even further, but this can easily backfire. If you are coming back from injury, and want to do it safely and efficiently, take a piece of paper now and write out an action plan with the strategies that will support your return to glory.

I also want to support you, and will make myself available to give you the coaching you want and need. Call, or email so we can get you on the fast track to reaching your goals. Again, you can schedule a free fitness or nutrition assessment.

Or you can call me directly at 1 310 396 2100 and I’ll talk with you about a personalized plan to fit your specific needs and goals.

Thanks for reading, and I will talk to you again soon.

Paula, a woman who trains at Gold’s Gym here in Venice wrote and asked me on Facebook asks what are some ways to slow down the aging process, and prevent becoming fat, frail, and looking like a senior citizen before your time?

Turning Back The Aging Process Through Nutrition & Exercise

Good question Paula. This is an important topic because growing old is an inevitable process for us all. If we don’t address it, the decline of our health will take place at a more rapid pace, making us 10-20 years older than we really are. Putting us at high risk for disease, cancer, and chronic pain.

However if you take the initiative to be proactive with forming habits that are components to a healthy lifestyle, then you will be in a position of prevention. As they say…”an ounce of prevention is worth a pound of cure”.

Build a foundation around a health structure that includes these 5 components: Sleep, Water, Nutrition, Exercise, and Supplementation. Why are these the things we should focus on?…because these are the things that are actually in our control, and we can do something about.

The Importance Of Nutrition In Fitness & Lasting Health

One area that I see that most people have challenges is nutrition. Eating nutritious foods, in the right portions, and intervals throughout the day is what counts most to keep our internal system in balance.

The Effects Of Stress On Aging And Your Health & Fitness

Second is stress management. Finding a healthy outlet to unwind, decompress, and find time for you is essential to maintaining a healthy mental state. Scientific evidence has proven that stress shortens the life span of cells, and speeds up the body’s deterioration. Therefore, intense, long-term emotional strain can make people get sick and grow old before their time.

If you are really looking to be proactive with anti-aging, take on your health now and focus on making sure that your nutrition is centered around blood sugar stabilization, and you are scheduling time each day for yourself to decompress what ever that looks like for you.

I’d love to help you, and will make myself available for an assessment with you. Call, or email so we can get you on the fast track to reaching your goals. Again, you can schedule a free fitness or nutrition assessment.

Or you can call me directly at 1 310 396 2100 and I’ll talk with you about a personalized plan to fit your specific needs and goals.

Thanks for reading, and I will talk to you again soon.

Adam~