*Disclaimer: If you have not read through Facts About the Spine [Part 1 of 2], I encourage you to do that first. The information presented in this article builds on top of the information there.*

A healthy adult spine has gentle curves throughout and, when viewed from the side, can be observed to form a distinguishable “S” shape. These curves are a normal part of the spine’s structure, helping the body to maintain balance and transforming the spine from a straight, inflexible rod, to a spring that is able to flex and extend. The primary role of these curves is to absorb and distribute mechanical stress when the body is at rest and during movement.

We know that the spine has four different regions – the cervical spine, thoracic spine, lumbar spine, and the sacrum and coccyx. Each region of the spine has one of two curves – a lordotic curve or a kyphotic curve.

Continue reading Fitness – Facts About the Human Spine [Part 2 of 2] →

The spine plays a critical role in the human body and has three basic functions:

• Support the head and upper extremities while allowing for freedom of movement
• Provide attachment(s) for various muscles, ribs, and visceral (organ) structures
• Protect the spinal cord and allow for the passage of the spinal nerves

The spine, which can also be referred to as the spinal column or vertebral column, is composed of thirty-three (33) individual bones, or vertebrae:

Continue reading Fitness – Facts About the Human Spine [Part 1 of 2] →

It is fairly well known how beneficial it is to include squatting exercises in any fitness routine. The benefits are plentiful, including but not limited to:
– Increasing full body strength (not just your lower body)
– Enhancing athletic performance
– Promoting flexibility and developing posture
– Accelerating fat loss
– Improving knee stability and joint integrity

In order to receive these benefits, it is important to know what muscles are developed during a squat, how to identify and correct common squatting mistakes, and to understand how to safely develop your squat with increasingly advanced progressions.

Continue reading Fitness – How to Progress Your Squat Safely and Effectively →

There is nothing more frustrating than putting in the time and effort into the gym but struggling to achieve the results you are looking for. My experience tells me that the best way to reach your fitness goals quickly, safely, and effectively is to emphasize quality over quantity. Here are some tips to help simplify your workouts and make that happen:

Continue reading Fitness – Quality Over Quantity →

One of the most valuable lessons I have learned during my time as a fitness professional is the pelvic tilt. Pelvic tilt refers to the orientation of the pelvis with respect to the rest of the body. The pelvis can tilt towards the front, back, or either side of the body. What we want to strive for at all times is a neutral, or level, pelvic position. When we fall out of a neutral pelvic position, we begin to create muscle imbalances and faulty movement patterns.

Continue reading Fitness – Understanding an Optimal Pelvic Tilt →