Numerous Benefits of Creatine- beyond getting jacked
What is Creatine? Creatine is a naturally occurring amino acid in the body. It is produced by the liver, pancreas and kidneys at about 1 gram/per day. About 95% of it is stored in the skeletal muscle as phosphocreatine and the rest is stored in the brain. It’s main purpose plays a role in producing […]
Keep strength training through menopause
WOMEN ARE STRONG! The performances of women weightlifters have improved over the last 25 yr and even more drastically in the last 5 years! Therefore previous research publications do not reflect the current physical capabilities of women. Ladies, YOU ARE STRONG and research needs to catch up with just how strong you are! Did […]
Can your running shoes prevent injury ?
A few weeks ago I received a phone call regarding foot mechanics and injury risk. The person had taken their son to a shoe store and was fitted for a shoe based on their foot posture. The experience at the store left them concerned about their son’s feet and potential for future injury. This is a […]
Moving beyond Kegels – how to train jumping
When it comes to treating the pelvic floor there are 2 types of female athletes I see. 1) Those who avoid plyo day altogether because they leak and 2) Those who participate in plyo day while experiencing leaking during some or most of the exercises. Both groups grow increasingly frustrated because they want to advance […]
Diastasis Recti – How it started vs How it’s going
How it started In the last 10 years of understanding more and more about Diastasis Recti, quite a shift has happened. It started with a focus on fixing the gap. Surgery can close the gap in the abdominal wall; however, focusing solely on the gap is a narrow mindset that doesn’t provide people with options. […]
3 myths about Diastasis Recti
Googling Diastasis Recti can lead to a lot of fear inducing messages. Have you heard that your DRA needs fixed before you workout? Or that you shouldn’t be doing core exercises? Have you heard that diastasis causes back pain? In this video I bust these myths to help you exercise with confidence. If you need […]
2 exercises for single leg balance and coordination
Balancing on one leg is extremely beneficial at any age. It helps the foot and hip control in walking, running, and sports. It helps with reducing fall risk as we age. And it helps with one’s coordination and proprioception at any age. Below are two higher level balance exercises, a single leg squat and a […]
Cycle syncing for exercise
As women, we take our menstrual cycle for granted. In reality, it has a profound effect on your health, far more than I ever gave it credit for as a young female athlete. Menstruation is a definitive marker of female health. It’s a vital sign (or should be). The hormones that that rise and fall […]
Impact training for confident jumping jacks
Jumping jacks used to be easy and fun right? What happened? Most of the women I work with have had to modify their jumping exercises due to leakage. Oh the joys of motherhood! I address strategies to remedy bladder leakage during jumping in this article. Today I want to take it a step further. In the gym, the […]
Your checklist for a better run
Do you want to run again? What keeps you from running now? Injury? Pain? Leakage? These are natural reasons to stop and seek treatment. Unfortunately, I have found that many people are afraid to return to running for fear of re-injury or exacerbation of symptoms. Let me share a quick story with you. Georgia was […]
