by Cori Lefkowith | Mar 13, 2014 | Blog, Pain Relief, Warm Up
Many of us spend far too much time hunched over our technology.
And as a result…
Well…
Our posture sucks!
And this “desk job,” “too much texting” posture can lead to aches and pains!
It can also create mobility restrictions, compensations and imbalances that result in INJURIES when we workout!
For example, ever feel your lower back or neck get achy after you say….do an overhead shoulder press?
Well because you sit rounded forward all day, chances are your thoracic extension and shoulder mobility are limited. You probably also have that forward head posture all too many of us get.
So, as a result, when you try to press overhead during your workout, you compensate to replicate the movement. Basically, your body takes the path of least resistance.
When an area isn’t as mobile as it should be, like our thoracic spine (mid and upper back) and shoulders, we seek out mobility from other areas, like our lower backs.
What does that mean?
Your lower back ends up feeling achy because you’re arching it to press the weight overhead because you’re lacking proper thoracic extension!
That is why we need to take steps to relax those tight muscles, which means starting our mobility sessions with FOAM ROLLING!
We want to foam roll tight and overactive muscles, stretch tight and shortened muscles then activate underactive ones!
Click here to learn more about this full 3-part RStoration process I’ve outlined above!
Below are 10 Foam Rolling Moves Everyone With A Desk Job Should Do.
While foam rolling alone won’t complete reverse our bad posture, it is the best place to start. It can provide some temporary relief AND allow us to get better results from our stretching and especially our ACTIVATION!
So before I dive into the 10 moves you want to do to reverse your desk job posture, I want to explain a bit more about when to foam roll, how foam rolling works and why it’s that first step in the prehab process!
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by Cori Lefkowith | Mar 10, 2014 | Blog, Exercises, Push Ups
If you want to be able to do push ups from your toes, the knee push up isn’t the best way to get there.
Yes, push ups from your knees will strengthen your upper body, BUT if you want to be able to do push ups from your toes, YOU NEED TO DO PUSH UPS FROM YOUR TOES.
So how do you do push ups from your toes if you can’t actually do push ups from your toes?
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by Cori Lefkowith | Mar 1, 2014 | Blog, Exercises, Push Ups
The push up is an amazing and versatile bodyweight exercise. It works more than your chest, shoulders and triceps – It works your entire body!
But while the push up is an exercise everyone should include in their workout, it is really only beneficial if you have proper form.
Below is a guide to perfect push up form.
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by Cori Lefkowith | Feb 27, 2014 | Blog, Diet, Recipes
Bacon.
Rarely do you encounter a person that doesn’t love bacon.
And, while in our society bacon has become something horrible for you that you should never eat, it really doesn’t have to be.
No it shouldn’t be the basis of your diet, BUT nitrate and nitrite-free bacon CAN be a part of a healthy diet.
Anytime I can, I sneak just a little bit of delicious bacon into my meals I do.
Fat isn’t the enemy.
Bacon isn’t the enemy.
Processed crap…Well that is the enemy.
Anyway, here are some great BACON tacos. Dates, bacon, Manchego cheese and some pistachio pesto make these super different and DELICIOUS!
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by Cori Lefkowith | Feb 25, 2014 | Blog, Bodyweight, Workouts
Isometric workouts are great for recovery and to prevent (or even rehab) injuries. They are also great to improve your balance, coordination and mind-body connection.
Runner’s need to do them. Cyclist need to do them. Lifters, people with a desk job, athletes and older adults ALL NEED TO DO THEM.
And the best part is, Isometric Workouts don’t require any warm up. Shoot…Isometric exercises can even be a great warm up for a strength workout!
Below is a quick 20-minute Full-Body Isometric Workout.
The workout below will help activate your glutes, strengthen your core, improve your posture, reduce your neck, shoulder, low back and hip pain and strengthen your upper body.
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by Cori Lefkowith | Feb 20, 2014 | Blog, Diet
IIFYM itself is not flawed.
How people use it though is.
Just like Crossfit.
You have all these haters of Crossfit when Crossfit itself isn’t flawed, it is the people using it incorrectly that are flawed.
Any system, any great diet and exercise program, can be twisted into something dangerous and unproductive.
All too often people focus on QUANTITY and not QUALITY.
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