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Tag Archives: exercise

Fall Fit Challenge Intro – Repeat

30 Wednesday Aug 2017

Posted by braddahr in Beginnings, health, recovery

≈ Leave a comment

Tags

Core, exercise, fitness, healing, health, muscles, recovery, September, Sexy, Wellness

Just in case you missed it last week, here’s my Fall Fit Challenge Intro.

We always want to get fit for spring or summer or maybe in January when we are deep in shame from the holidays. However, being active is part of overall health and wellness and it’s best as a year round lifestyle. Not only is exercise good for the body, it’s good for the mind, too. Did you know that being active can alleviate depression by up to 30%?

fitness-1625279_1280

To that end, you are invited to join me on a 12 week, open to anyone, fun for all ages, Fall Fit Challenge starting Sunday, September 3. Each day will consist of a handful of bodyweight only exercises that focus on our large muscles and core and can be done in about 20 minutes. The goal is to be stronger and more fit while increasing stability and flexibility. These exercises will be a good place to start if you’re just beginning or you can add them into your current workout to give you a little boost.

On Saturday, September 2, I will post the Fall Fit Challenge page. My crazy, never tried before by me, idea is I will update the Fall Fit Challenge page as we go. Each day, to the same blog post, I will post the next set of exercises for the next day. So on September 2, I will post the exercises for September 3. Then, on September 3, I’ll post the exercises for September 4, and so on. That way, you don’t need to wait for me to post the latest exercises – you’ll have them and be ready to go at the time that works best for you. The link to the page will stay the same so you can save it and you won’t have to hunt down new pages. Also, my plan is to post the new day’s exercises at the top so you won’t have to scroll through all the previous days to find it.

Why 12 weeks? Don’t these things only last 21 or 30 days? Studies have shown that strength immediately improves once we become active but we don’t normally see any physical changes until 9-12 weeks. So… you’re welcome.

I look forward to your company on this journey and appreciate any comments along the way. Feel free to invite friends and family but don’t shame them if they can’t keep up with your amazing progress.

This will be the link to the page once it publishes: Fall Fit Challenge

exercise-1203896_1280

Like all otherfitness stuff, make sure you are able to start a beginner to intermediate intensity fitness program. See your doctor if you have any health conditions that could be aggravated, injuries that could be affected, or any medications that may need adjustment. Modify the exercises as needed to ensure they are the correct intensity for you. If at any time you feel sharp pain, experience dizziness or shortness of breath, please stop immediately and get checked out to ensure you’re safe. If you  begin to feel sexy and you want to get amorous with your partner, please go ahead in an appropriate manner.

Fall Fit Challenge Intro

23 Wednesday Aug 2017

Posted by braddahr in Beginnings, health, recovery

≈ 1 Comment

Tags

Core, exercise, fitness, healing, health, muscles, recovery, September, Sexy, Wellness

We always want to get fit for spring or summer or maybe in January when we are deep in shame from the holidays. However, being active is part of overall health and wellness and it’s best as a year round lifestyle. Not only is exercise good for the body, it’s good for the mind, too. Did you know that being active can alleviate depression by up to 30%?

fitness-1625279_1280

To that end, you are invited to join me on a 12 week, open to anyone, fun for all ages, Fall Fit Challenge starting Sunday, September 3. Each day will consist of a handful of bodyweight only exercises that focus on our large muscles and core and can be done in about 20 minutes. The goal is to be stronger and more fit while increasing stability and flexibility. These exercises will be a good place to start if you’re just beginning or you can add them into your current workout to give you a little boost.

On Saturday, September 2, I will post the Fall Fit Challenge page. My crazy, never tried before by me, idea is I will update the Fall Fit Challenge page as we go. Each day, to the same blog post, I will post the next set of exercises for the next day. So on September 2, I will post the exercises for September 3. Then, on September 3, I’ll post the exercises for September 4, and so on. That way, you don’t need to wait for me to post the latest exercises – you’ll have them and be ready to go at the time that works best for you. The link to the page will stay the same so you can save it and you won’t have to hunt down new pages. Also, my plan is to post the new day’s exercises at the top so you won’t have to scroll through all the previous days to find it.

Why 12 weeks? Don’t these things only last 21 or 30 days? Studies have shown that strength immediately improves once we become active but we don’t normally see any physical changes until 9-12 weeks. So… you’re welcome.

I look forward to your company on this journey and appreciate any comments along the way. Feel free to invite friends and family but don’t shame them if they can’t keep up with your amazing progress.

This will be the link to the page once it publishes: Fall Fit Challenge

exercise-1203896_1280

Like all otherfitness stuff, make sure you are able to start a beginner to intermediate intensity fitness program. See your doctor if you have any health conditions that could be aggravated, injuries that could be affected, or any medications that may need adjustment. Modify the exercises as needed to ensure they are the correct intensity for you. If at any time you feel sharp pain, experience dizziness or shortness of breath, please stop immediately and get checked out to ensure you’re safe. If you  begin to feel sexy and you want to get amorous with your partner, please go ahead in an appropriate manner.

Barely Meaningful Information

26 Friday May 2017

Posted by braddahr in Discovery, health, Observations, recovery

≈ Leave a comment

Tags

exercise, healthy

If you’re trying to be healthy, it’s likely you have been told or have figured out your BMI or Body Mass Index. BMI is calculated by taking a person’s weight in kilograms (kg) divided by his or her height in meters squared. For those of you in the USA, I realize you’re probably thinking kilo-whats?? Sorry for going metric on you but that’s just way it is.

Anyway, BMI is used for all sorts of determinations – medical procedures, insurance, and so on. But here’s the thing…

It’s Barely Meaningful Information.

If you’ve been looking at your BMI and beating yourself up you need to know that it doesn’t tell you anything real about yourself. Should you consider a healthier more active lifestyle? Maybe. Maybe you’re okay as you are right now. The point is, don’t let your BMI mess with your head.

Check out this short video on the truth about BMI.

Hydration and Dehydration

14 Friday Apr 2017

Posted by braddahr in health, Observations, recovery

≈ 8 Comments

Tags

exercise, Fact, health, Myth, Running, water

One of the things that I’ve heard concerning self-care is, drink lots of water. The same goes for exercise. While it’s still good to drink water (especially instead of sugar drinks) the idea of “lots” of water is being called into question. Basically, you don’t need to drink buckets of water each day. In fact, drinking buckets of water each day may be detrimental (besides having to pee every 15 minutes). Anyway, I just stumbled across this article on water intake and exercise: Do You Need to Drink During a One-Hour Run?

The article was written by Alex Hutchinson who also wrote the book, “Which Comes First, Cardio or Weights? Fitness Myths, Training Truths and Other Surprising Discoveries from the Science of Exercise.” Hutchinson takes 111 common (and uncommon) questions about fitness and digs up the current state of peer-reviewed knowledge. If you’re into exercise, I recommend the book because it cuts through a lot of junk.

So what about the water question? If you don’t have time to read the article, here’s the bottom line:

“The shift in thinking about hydration over the past few years has involved a greater recognition of perceptual variables—how you feel—in addition to physiological variables; a realization that the body can adjust and cope with surprisingly high levels of temporary dehydration; and a move away from the idea that you should always aspire to replace every drop you sweat as soon as possible.”

 

Treadmill Sessions

28 Tuesday Mar 2017

Posted by braddahr in health, recovery

≈ 7 Comments

Tags

exercise, fitness, health, recovery, Running, triathlon

Did you know that treadmills were invented as a way to punish prisoners? It makes total sense, doesn’t it?  Maybe you don’t like the mindlessness of it. Maybe you fell off one and now you have distress whenever you look at a treadmill. Fortunately, with modern technology, the treadmill is a blessing… no wait, sorry I can’t say that without laughing. Nobody in their right mind likes the treadmill; it’s a necessary evil for people who like (need) to run and hate cold weather, rain, bugs, cars, dogs, or people.

I confess I run on the treadmill. I actually prefer to run outdoors but not during the winter. As such, I keep an eye out for ways to keep things fresh.

I found this article at triathlete.com. Even if you’re not a triathlete (yet!!) I recommend you check them out for training, gear reviews and race info.

4 Treadmill Sessions For Triathletes

Four purposeful workouts to help you use the treadmill to your training advantage.

Whether you’re waiting for cooler weather to arrive or simply need more of a focus indoors, the treadmill is a useful tool to maximize your run training. Coach Brad Seng of D3 Multisport in Boulder, Colo., designed these quality sessions to keep the fun factor intact for when the treadmill gets daunting or mentally stale.

Buffer Buffs Hill Reps

Warm-up
15’ easy jogging with 4×20’’ bursts and 40’’ easy for recovery at the end

Main set
Repeat the following pattern 3–4 times. Do the strength exercises off to the side of the treadmill.
45’’ hard Zone 3–4/5K effort at 4–6% grade
5 squat jumps
15’’ sprint Zone 5 at 4–6% grade.
20 high knee skips
45’’ moderate Zone 2–3/half-marathon effort at 4–6% grade
10 push-ups
45’’ fast uphill Zone 3/10K effort at 4–6% grade
10 split squat jumps
45’’ moderate Zone 2–3/half-marathon effort at 1% grade
10 double leg hops
1:30 fast Zone 3/10K effort at 1% grade
Walk 2–3’ or stand on edge of treadmill to recover

Cool-down
10’ easy jogging with final 2–3’ walking

Key: ’ = minutes | ” = seconds

 

Ramp-Ups

Warm-up
15–20’ building effort to top of Zone 2/RPE 3–5

Main set
Starting at the speed where you ended your warm-up, increase treadmill speed by 0.5 every quarter-mile until you max out.
Note that speed and then run 5’ easy.
Complete 4–6 × 45’’ intervals at your max. Recovery is 1’ easy jogging.

Cool-down
Easy jogging for remainder of time

Key: ’ = minutes | ” = seconds

 

1’ Efforts + 1K

Warm-up
10–15’ easy with 4×20’’ bursts and 40’’ easy jogging for recovery

Main set
2x(4×1’ moderate/RPE 3–7 with 30’’ rest after each. Include 1K at 5–10K pace after #4 of each set).
Walk/jog easy for 2-3’ between sets.

Cool-down

5-10’ easy

Key: ’ = minutes | ” = seconds

 

Split Tempo Run

Warm-up
15’ easy jogging

Main set
10’ Zone 2/RPE 3–5
5’ Zone 3/RPE 6–8
2’ Zone 1/RPE 1–2
5’ Zone 3/RPE 6–8

Cool-down
10–20’ easy

Key: ’ = minutes | ” = seconds

 

Seng’s Treadmill Tips

– Set treadmill at a 1 percent grade for all runs aside from any specific hill reps. This will ensure you are running closer to the feel of running outdoors.
– Always have a towel and water or electrolyte drink on hand with increased sweat rate.
– If possible, use a small fan to help keep you cooler and more comfortable, and be sure you have good ventilation.
– Don’t “race” your neighbor. Stick to your specific workout and don’t worry about what speed or grade the person next to you is running.
– Include some light stretching after your warm-up and a few minutes of easy walking as a cool-down before you get off the treadmill to re-establish your equilibrium.

3 Strength Exercises That Are a Waste of Your Time

24 Friday Mar 2017

Posted by braddahr in health, recovery

≈ 5 Comments

Tags

exercise, health, recovery, triathlon, weights

Good mental health is supported by being active. For me, that means preparing for and participating in triathlons. I found an article in Triathlete magazine called: 3 Strength Exercises That Are a Waste of Your Time.  I encourage you to read the whole article for their reasons and the benefits to the alternative exercises they suggest. Here’s just the highlights:

 

Don’t: Calf Raises

Do: One-Leg Hop

Don’t: Smith Machine Squats

Do: Regular Squats

Don’t: Curls

Do: Pull-up/Chin-up

 

21 Day Fitness Challenge

02 Thursday Mar 2017

Posted by braddahr in health

≈ 3 Comments

Tags

exercise, fitness, health

Lately I have been participating in various fitness challenges. I find they are motivational and they seem to make a difference. So I had a crazy idea that I would come up with my own. I borrowed from a couple of fitness people I follow and I made sure there were rest days once a week (I picked Sabbath since… well it’s a day of rest, duh).

My goal was to provide body only exercises so they could be done anywhere. Easy enough for a beginner to get started by flexible enough for more advanced people to modify or multiply for greater intensity. 14 of us started the challenge and I offered some little prizes to those who finished.

This is how things played out. If you decide to give it a try, please give me some feedback on how it went for you – what did you like, what would you change, etc.

Day 1: Plank 30s, Side Plank 30s (both sides), Squats 60 (try jumping squats to increase difficulty)

Day 2: Plank 30s, Shoulder Taps 10 (each time you tap a shoulder = 1), Mountain Climbers 30s, Push ups 20

Day 3: Walking Plank 30s, Side Plank 30s, Burpees 15

Day 4: Planks 45s, Plank Jacks 6, Squats 60 (jumping squats to increase difficulty)

Day 5: Plank 30s, Shoulder Taps 6, Mountain Climbers 45s, Push ups 20

Day 6: Plank 40s, Shoulder Taps 10, Burpees 15

Day 7: Plank 45s, Squats 80 (jumping squats to increase difficulty)

Day 8: Side Plank 40s, Plank Jacks 10, Mountain Climbers 45s, Push ups 25

Day 9: Plank 30s, Shoulder Taps 20, Burpees 20

Day 10: Walking Plank 30s, Plank Jacks 15 reps, Squats 80 (jumping squats to increase difficulty)

Day 11: Side Plank 45s, Mountain Climbers 45s, Push ups 25

Day 12: Plank 1min, Burpees 20

Day 13: Side Plank 45s, Plank Jacks 15, Squats 100 (jumping squats to increase difficulty)

Day 14: Walking Plank 45s, Shoulder Taps 15, Mountain Climbers 60s, Push ups 30

Day 15: Plank 1min, Side Plank 40s, Burpees 25

Day 16: Plank 30s, Shoulder Taps 10, Plank Jacks 10, Squats 140 (jumping squats to increase difficulty)

Day 17: Side Plank 30s, Shoulder Taps 20, Mountain Climbers 60s, Push ups 30

Day 18: Plank 45s, Walking Plank 45s, Burpees 25

Day 19: Walking Plank 30s, Shoulder Taps 12, Plank Jacks 12, Squats 160 (jumping squats to increase difficulty)

Day 20: Plank 1min, Side Plank 1min, Mountain Climbers 60s, Push ups 40

Day 21: Walking Plank 60s, Shoulder Taps 20, Plank Jacks 20, Burpees 30

I was usually asked about walking planks and plank jacks. Here are a couple videos.

 

8 Principles to a New Start

16 Thursday Feb 2017

Posted by braddahr in health, Observations

≈ 1 Comment

Tags

cancer, exercise, healing, health, lifestyle, Rest, water

A recent story on the news was that 1 in 2 Canadians will get cancer. These won’t all be lethal cases but it’s still something nobody wants to get. The good news in the story is that there is ample evidence that 1/3 to 1/2 of most cancer can be avoided through lifestyle choices, namely being active, eating healthy, and avoiding smoking and alcohol.

What if you’re starting from zero? What easy and effective choices can you start making today that will make a difference in your life?  Among my friends, we call it NEWSTART:

  1. Nutrition – preferably plant based, whole foods, but definitely avoiding highly processed junk foods and meats.
  2. Exercise – you don’t have to be a superhuman athlete, just get moving. Take a walk, go for a swim, do some yoga. Make it fun and keep it simple.
  3. Water – not gallons a day but water rather instead of processed, sugar and/or alcoholic drinks.
  4. Sunshine – it’s good for most people.
  5. Temperance – enjoy life in moderation.
  6. Air – get fresh air outdoors but can also apply to healthy breathing. Sitting in a chair, scrunched up all day, isn’t healthy breathing.
  7. Rest – rest helps us be wholehearted and resilient. Learn and practice good sleep hygiene.
  8. Trust – nurturing your spiritual self and releasing worry.

 

pexels-photo-128402

10 Questions for Better Health – Part 2

01 Wednesday Feb 2017

Posted by braddahr in health, Observations, recovery

≈ Leave a comment

Tags

Chiropractor, exercise, healing, health, mental health, recovery, witch doctor

As part of my health and wellness journey, also know as “the keep Brad sane plan,” I check in with physiotherapists, chiropractors, and massage therapists and ask them to perform their magic on me. Since moving to our new location, I have become a patient, and dare I say friend, of Dr. Shenaigh Newman (on Twitter @drshenaigh) a chiropractor who practices at ChiroCare Centre in Edmonton.

I tease Dr. Newman about being my witch doctor but I have really appreciated her help with a handful of injuries I have had. I like how she’s patient focused, doesn’t take herself too seriously, and she laughs at my jokes. Recently, I had the crazy idea that I would interview her about being healthy and share her answers with all of you so that we can both become internet famous.

These are the last five of ten questions. You should read the first five if you missed them.

BD: Let’s say I’m not injured, should I come see you anyway?

SN: I am a firm believer in something called “maintenance care.” Most of my patients live very active lifestyles either at work or at home and in order to continue doing what they love, they find that seeing me every month or so can really enhance their performance or help them stay pain-free. For example, I have a patient who used to get migraines once a week. Once she started to see me the migraines went away. She now comes in every six weeks for preventative treatment and no longer gets migraines. Once she missed an appointment because she was sick and the next week, her migraine returned. Now this doesn’t mean that every patient would respond like this but it is what this patient has found works for her.

I also find that if I am seeing someone on a fairly regular basis then if they do get injured somehow, then they tend to respond to the treatment quicker than if I hadn’t seen them in awhile. For patients like you that are really active, I find that they benefit from seeing me every few weeks so I can check how everything is moving and help prevent injury if there is some dysfunction building that may cause pain in the future.

BD: If someone wanted to fight crime, what key exercises should they do? I’m asking for a friend.

SN: Not the Superman! A superhero requires a lot of strength and stamina so focus on any exercises that work the muscles while giving them a good cardio workout as well.

BD: Do you see different injuries between men and women? What can we learn from each other?

SN: I find that traditionally women come in a lot sooner than men do when they start feeling pain. I’ll usually need less treatments with women because they’re not as bad as when the men come in. Women also usually listen better and will do the education or rehab exercises I prescribe them. Usually my male patients come in with an acute pain (from shovelling or lifting something at work) where they cannot move and their wife made them come in or I see them with chronic pain (usually from doing something at the gym) and their wife was sick of hearing their husband complain and they make them come in. Either way, they’re usually really happy when I can help them out!

BD: As a patient, how can I make your life easier?

SN: Referrals always help! Also reviewing me and the clinic on Google and Facebook would be awesome. The best form of advertising is word-of-mouth! I really love what I do and want to be able to help as many people as I possibly can.

BD: When you become a rich and famous chiropractor, do you think that will change you?

SN: Of course. Mansions and Ferrari’s all around. Haha! But honestly- I went into this profession to help people, not make money so I hope that I can continue to do that throughout my career.

giphy-3

I hope this interview was helpful as you pursue your journey towards health and wellness.

10 Questions for Better Health

31 Tuesday Jan 2017

Posted by braddahr in health, Observations, recovery

≈ 4 Comments

Tags

Chiropractor, exercise, healing, health, mental health, witch doctor

As part of my health and wellness journey, also know as “the keep Brad sane plan,” I check in with physiotherapists, chiropractors, and massage therapists and ask them to perform their magic on me. Since moving to our new location, I have become a patient, and dare I say friend, of Dr. Shenaigh Newman (on Twitter @drshenaigh) a chiropractor who practices at ChiroCare Centre in Edmonton.

I tease Dr. Newman about being my witch doctor but I have really appreciated her help with a handful of injuries I have had. I like how she’s patient focused, doesn’t take herself too seriously, and she laughs at my jokes. Recently, I had the crazy idea that I would interview her about being healthy and then share her answers with all of you so that we can both become internet famous.

These are the first five of ten questions.

BD: If you knew you were going to reach millions of readers through my blog, what’s the most important thing you would want them to know?

SN: Motion is lotion! Movement is so important for the body. We were made to move. I don’t care how you do it, just get out and move. Walk, run, swim, crawl; at the end of the day it doesn’t matter what you do, just move. Our body was never made to stay in one position for long but for some reason that’s exactly what we force the body to do. Whether it’s sitting, standing, lying down- we should never stay in one position for long. I recommend my patients to try and change positions or move around every fifteen minutes; setting an alarm on their phone always helps!

BD: If I could do only one exercise what should it be?

SN: The forearm plank. It is such a simple exercise but it works basically your entire body from head to toe. Primarily, this exercise works the erector spinae muscles in your back and the rectus abdominis and transversus abdominis in your front, all of which are a large majority of your core musculature that is important to strengthen in order to prevent lower back pain. Secondarily, this exercise also recruits stabilizing muscles to help hold your body in that position. Some examples of stabilization muscles that are activated in the plank are the trapezius, rhomboids, the rotator cuff muscles, deltoids, pectoralis muscles, gluteus maximus, hamstrings, and quadriceps. When doing this exercise, it is important to ensure that your entire back is flat and that your elbows are in line with your shoulders. Initially, I give my patients the goal of holding the exercise for thirty seconds.Once they can hold this with no problem I will introduce a few more advanced moves to keep it interesting.

BD: I use weights, run, swim, and bike, and sometimes do yoga. What are the three things I must do to ensure I can still walk when I am older?

SN: It is actually quite smart to do such a variety of exercises because each and every one of them works a different part of your body to form a well-rounded complete workout routine. Some important things to remember to ensure that you will be able to continue this lifestyle for years to come are as follows:

1) It is important to continue to listen to your body throughout your workouts and make sure that you are adequately resting. If your body tells you to stop then listen to it. There’s nothing wrong with taking a few days off to rest because it’s better than having to take weeks or months off due to injury.

2) Ensure that you are properly fueling your body with all the nutrients you need including drinking enough water throughout the day and during your workouts.

3) Warming up and cooling down before and after your workouts are just as important to do as the workout itself. You are more prone to injury when your muscles aren’t warm. It is more important to spend an extra five minutes to prevent an injury down the line.

BD: What are three popular exercises people consistently do wrong and end up hurting themselves?

SN: I’m a huge fan of doing exercises either with free weights, resistance bands, or bodyweight only. You’ll notice I didn’t mention weight machines most commonly found at the gym. Although these machines are good for beginners, they usually only exercise a specific muscle while letting all other muscles take a back seat. I’ll admit when I first started working out at the gym and didn’t know better I just rotated from machine to machine because that’s what I thought was best. But now that I know better I find much better results and less injury using free weights and body weight for most of my exercises. I also find that with a machine, the muscle is only worked in one way and is not necessarily worked in a way that is functional or in the way that we need the muscle to work in our day-to-day life.

Seated Knee Extension/Flexion: This is a popular exercise used to work our quadriceps/hamstrings however when the weight is high and the knees are in full extension it places stress on the knee joint. The knee joint isn’t designed for this type of shearing stress at higher weights and you can end up injuring the knee. You can work out the quadriceps just as well with basic squats and lunges, add some weight or some plyometric jumps and you should be good to go.

giphy-2Inner and Outer Thigh Machine: Here’s another popular machine used at the gym that just needs to go! This machine works the adductors (inner thigh muscles) and the abductors (outer thigh muscles) in two separate ways. My biggest issue with this machine is the fact that it does not strengthen the muscle in a functional way… I mean how often are you doing this action in your day-to-day life? It is very important to strengthen these muscles as they are important stabilizing muscles for our hips but there are much better ways to strengthen them. You can do standing or lying adduction and abduction exercises with resistance bands or just the weight of your leg or do lateral lunges or skater squats for a more difficult workout.

BD: If you could wave a magic wand and make fitness trainers and exercise promoters stop teaching people to do three popular exercises, which three would they be and why?

SN: Hovering Leg Lifts: This exercise requires you to lie down on your back and lift your legs straight off the floor to hover a few inches off of the ground. The primary goal of this exercise is to work the abs, which it does, but at the cost of placing a huge amount of stress on the lower back which can cause injury. There are many other ways to work your abdominal muscles without loading the low back that should be used instead.

Superman: This one is a classic, I’ve seen it in so many pilates and yoga classes and it is so frustrating! I had a professor one time call this the “spine crusher” because at the base anatomic level, that’s exactly what it is doing. If you think about it, by raising the legs and the arms all of the weight is getting concentrated to your lower back and overtime it can lead to lower back pain. Although it is fun to pretend you are a superhero there are many other alternatives to avoid hurting your back.

Upright rows: This exercise requires you to lift a barbell with your hands close together and bring your hands up under your chin. I find many of my patients get shoulder pain while doing these because the exercise bangs the humerus against the acromion compressing the AC joint. Depending on how much space is in the shoulder, it can compress nerves and damage the cartilage in the AC joint. Instead of this exercise, try bent-over rows by bending forward 90 degrees at the hip and holding the weight down with hands a little more than shoulder width apart. Then lift the weight straight up towards your chest so your elbows and shoulders form a straight line. This puts less load on the AC joint which helps prevent injury and degeneration in the shoulder joint.

Check my next post for her answers to my last five questions.

*Check this out: I found Dr. Newman because she started handling the Twitter account for the clinic which happens to be walking distance from our home. I recall she liked something I wrote so I figured she must be a quality person.  Anyway, I made an appointment and started going to see her a couple times a month. A few weeks ago, I was being poked, prodded, and twisted by her and we were chatting about life stuff. Long story short, it turns out her good friend’s parents, her second mom, is my wife’s best friend from Yellowknife!  How random is that?!?  

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