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Train Movements, Not Individual Muscles movement pain free athlete resistance training strength training the pain free athlete Jul 13, 2017

Please enjoy an excerpt from my book, Winning the Injury Game, available on Amazon.

Sports performance is the result of coordinated movements. Casting a fly rod, spiking a volleyball, paddling a boat, skiing moguls, and hiking up a mountain all require multiple muscles that must together in a...

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9 Reasons to Support Local Athletic Events cycling endurance exercise events exercise exercise afterburn interval training self self-discipline strength training Oct 27, 2016

Earlier this month my husband and I rode the Moab Century, a 100-mile bike tour, on our tandem. During our ride, we enjoyed the beautiful scenery, well-stocked aid stations, and camaraderie of being out on the roads with several other cyclists from around the country. Even though it's an "event,"...

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Prevent Osteoporosis with Aligned Posture alignment bones posture alignment posture therapy strength strength training the pain free athlete Jul 16, 2014

I'm worried about osteoporosis, as are many of my clients. Osteoporosis is a thinning of the bones, which increases the likelihood of fractures and can lead to disability and death. The diagnosis of osteopenia also denotes decreased bone mass and is a precursor to osteoporosis. Similar to high...

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Keep Race Results in Perspective pain free athlete pain free body self-compassion strength training the pain free athlete training Feb 20, 2014

It's ski season, in some parts of the country anyway, which means Nordic ski racing for me. As I am about to embark on the biggest ski race of my career this weekend, the American Birkebeiner, it is good to remember to keep perspective. Please enjoy this piece I previously wrote on the topic.

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Cross Train for Better Posture and Performance posture alignment posture fitness class posture therapy strength training training Nov 06, 2013

Not enough motion or too much of the same, repetitive movements can cause one major issue: postural deviations. For example, because I spent years hunched over a bicycle, along with a desk job, my shoulders and upper back took on a rounded position. This hunched-over position also tightened my...

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Phased Strength Training for Athletes periodization resistance training strength training the pain free athlete Oct 01, 2013

For warm-weather athletes, the start of the fall season, with its shorter days and cooler temperatures, typically marks the beginning of the off season. During this time, we emphasize strength development during our training. However, how you lift weights actually depends on your goals. As the...

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Strength Training for Better Posture: Shoulder Shrugs exercises for shoulder pain posture alignment posture exercises resistance training strength training training May 08, 2013

Use your time in the gym to improve your structural alignment, not ingrain poor posture and compensated movement patterns.

Starting Position

  • A staggered stance (1-2 feet apart) accommodates wider hips and larger dumbbells.

  • The head, shoulders and hips are vertically aligned with the belly...

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Develop Autonomous Sports Skills to Stay Injury Free functional training skill strength training the pain free athlete training Apr 25, 2013
When standing on the free throw line preparing to make the game winning basket you don't want to spend your mental energy on the mechanics of throwing a basketball. The same is true for paying attention to your pedal stroke during a 100 mile road bike tour. In these situations you want to have...
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Strength Training for Better Posture: Assisted Pull-Up functional training resistance training strength training the pain free athlete training Apr 09, 2013

Use your time in the gym to improve your structural alignment, not ingrain poor posture and compensated movement patterns.

Starting Position

  • Hand position on the bar is wide enough to create a 90 degree angle from the wrist to the elbow to the shoulder at the top of the exercise.

  • Linear line...

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Book Review: Younger Next Year for Women exercise pain free athlete resistance training strength training the pain free athlete training weight-loss Mar 06, 2013

Although this book review is of the women's version of the book it is applicable to men as well. Men will enjoy the first book, Younger Next Year.

Co-written by internist Dr. Henry (Harry) S. Lodge, M.D. and his patient, 73 year old Chris Crowley, Younger Next Year for Women is...

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Straighten Then Strengthen Your Body alignment posture alignment posture exercises posture therapy strength training the pain free athlete Feb 21, 2013

In case you missed my article in the Los Alamos Daily Post it is reprinted below.

Lifting weights is a great way to increase strength. Unfortunately, it can also engrain postural disparities and movement compensations. This reality has spawned the term, dysfunctional fitness, whereby we...

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Strength Training for Better Posture: Chest Press functional training posture therapy resistance training strength strength training Jan 17, 2013

         

Starting Position

  • Lie down on a bench with your knees bent and feet flat on the bench.

  • Distance between your heels and butt is ~ 6".

  • Arms extended directly above the chest.

  • Weights are facing each other with the palms down.

  • Lower back has a natural...

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