Strategies for getting a good night sleep – part 2

The combination of controlled breathing with counting can be particularly effective. One breathing exercise involving counting that you could try is called 4-7-8 breathing which also helps with anxiety.    Here is a video of Dr. Andrew Weil explaining how to perform this simple exercise which can be done anywhere:  https://www.youtube.com/watch?v=YRPh_GaiL8s Importance of Food Choices and Meal Timing for Sleep As mentioned before alcohol and caffeine are the first things to cut out when experiencing sleep problems. Spicy foods and sugary foods can also impact sleep especially when eaten with 2 hours of bedtime. Try to not eat anything for at least 3 hours prior to going to bed. How Electromagnetic…
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Strategies for Getting a Good Night’s Sleep – Part 1

Most people intuitively understand that lack of sleep is not good for you, but it goes way beyond that!   The Centers for Disease Control has stated that lack of sleep is a public health epidemic and is linked to a wide variety of health issues. Among other issues, lack of sleep greatly increases risk of serious accidents, significantly reduces productivity in the workplace, cause psychological deterioration even in otherwise healthy individuals, and has direct and serious negative physiological effects. Research shows that adults need right around eight hours of sleep each night for optimal health and disease prevention.  Children and Teenagers need even more.  Illness also tends to increase the…
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The Most Common Nutrient Deficiency

Even in overfed western countries like America nutrient deficiencies are prolific, and they can seriously affect quality of life and contribute to many diseases. Of all the nutrient deficiencies Magnesium is likely the most common and most serious nutrient deficiency. Many experts believe that upwards of 80% of Americans are deficient in the important mineral. Most of the 28 grams of body magnesium is in muscles and soft tissues, 1% is in extracellular fluids, and the remainder in the skeleton. Magnesium is essential for all biosynthetic processes including carbohydrate use, energy-dependent membrane transport processes, and the transmission of genetic code. More than 300 enzymes (of a total 1,500) are known…
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The Best Glute Exercise You Are Not Doing!

Everyone wants a stronger and more shapely set of gluteal muscles for many reasons including the fact that the Gluteus Maximus is the largest muscle in the body, and arguably the most powerful. The main function of GM is to extend the hip and prevent the upper body from falling forward relative to the lower body and hip. The most powerful exercise for targeting the glutes is the hip thrust because it emphasizes the fully contracted position loading which is how we get the maximum activation of the glute. Initially hip thrusts aka bridges can be done on the floor lying on the back with knees flexed at 90% and…
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Downhill Skier Exercise

Proper hip hinging technique is critical for the prevention of injuries and being able to perform many exercises properly such as the deadlift, kettlebell swing, and single leg deadlift. The squat is another primary movement pattern that must be learned to prevent injury and optimize movement. There is a great exercise that teaches the relationship between the hip hinge and squat and is a fantastic dynamic warm-up and corrective exercise that can be done every day. It is called the downhill skier. Start by placing the hands palm down on the top of the thighs. Keep the back straight slide the hands down until the palms are resting on the…
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The Straight Arm Band or Cable Pulldown

Many people have issues with scapular control that manifests and scapular winging and is also referred to as scapular dyskinesia (see here for how to assess if your client has this issue: https://mikereinold.com/a-simple-test-for-scapular-dyskinesis-you-must-use/). Clients with this issue will often show shoulder elevation during overhead movements and the scapula will wing out away from the body. The straight arm pulldown is a great exercise to work the latissimus muscles without having to go overhead and learning to keep the shoulder down and preventing scapular winging. The exercise can be done with a cable or two cables or a resistance band. Execution Grasp handles or if using a flat circular band wrap…
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Dark Chocolate – Sweet and Good for You!

Most people have heard that dark chocolate can be good for you, and there are several reasons to include it in your diet! It can lower your risk for diabetes by helping to stabilize blood sugar and reduce insulin resistance. Dark chocolate can also help improve mental function and brain health and has been shown to boost mood and help with stress relief. Epicatechin from dark chocolate lowers inflammation in your central nervous system which protects against stroke. Dark chocolate can lower heart attack risk by reducing platelet aggravation (safely lowering clotting factors to reduce the chance of a blood clot). Dark chocolate also actually helps to reduce anxiety and…
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Reverse Lunge with Diagonal Lift

Lunges are a fantastic functional lower body exercise, and the benefits can be enhanced by adding an upper body component to the basic lunge movement pattern. One of the most productive total body lunge variations is the reverse lunge with a diagonal lift. The exercise improves hip mobility in the front of the rear leg, while also increasing strength and stability in the front leg and increasing core strength and mobility. Specifically, it improves hip flexor mobility while training the body to move smoothly in the spiral line. It also encourages proper tri-planar movement. Start standing with feet shoulder width apart in upright posture. Hold a medicine ball, dumbbell, or…
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Recipricol Inhibition – How Hip Flexors Can Deactivate your Glutes!

Reciprocal Inhibition is the process where one muscle inhibits the action of another muscle. There are many examples but one of the most important examples is the Hip Flexors and the Gluteus Maximus (aka “Glutes”). These two muscle groups work in tandem in human movement: one flexes the high and the other extends the hip. So they function as a team and they are always “talking” to one another through the nervous system. When one gets turned on it turns the other one off! This is REALLY important or we would not be able to move and this is happening all over your body as you move all the time.…
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Caffeine and Coffee Help Prevents Dementia

A recent study showing that caffeine increases an enzyme call NMNAT2 (Nicotinamide mononucleotide adenylyl transferase 2) and this compound can block the effects of several neurodegenerative disorders. For example, NMNAT2 not only protects neurons in the brain but binds Tau Proteins preventing their accumulation in the brain. Tau Proteins accumulation are implicated in Parkinson’s, Huntingdon’s, ALS and Alzheimer’s diseases. Other benefits of caffeine: Men who consume 250-375mg of caffeine per day have a much lower risk of developing Erectile Dysfunction (ED). Caffeine reduces the risk of kidney stones Caffeine helps those with asthma by dilating airways. Caffeine helps improve reaction time and logical reasoning. Caffeine helps to reduce chronic inflammation.…
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