30 Minute Workout One, Second Cycle

In the second four weeks, things should get a little more challenging, but not so much that you get frustrated and want to quit. By now the first two workouts should have become easier and you might be getting bored. I know I was. So, it’s time for the next pair of routines. I again tried to make day one a little more difficult than day two. I think I succeeded, but you be the judge. I did these workouts the same way as the first two, one after another in a circuit type approach in order to keep my heart rate up. I used fairly light weights also. Here we go! Continue reading →

Quick 20 Minute Treadmill Workout

treadmillLet’s face it, if you’re from New England it’s been a long winter with a TON of snow. I’ve noticed that even the diehard exercisers aren’t getting outside right now because the roads are so narrow it’s just not safe. That’s when most people stop exercising. But you don’t have to. If you have access to a treadmill, here’s a quick 20 minute workout you can do to get the blood pumping and the heart rate up. Continue reading →

Two Great Exercise Band Exercises for the Shoulder

These are two of my favorite exercises to give to people when they come in for shoulder work. If you’re lifting heavy, they can be done as part of your warm-up. If you’re lifting light, they can be done as part of your work out. They are great for pre season and in season overhead sports like baseball, softball, tennis etc. I do them to keep my shoulder from hurting during softball season. I like them because they work many muscles around the shoulder and upper back at the same time. Lots of bang for your buck here so without further ado… Continue reading →

Learn To Do A Pushup

PushupOne thing that women struggle with is upper body strength. I think everyone, man or woman, should be able to do a pushup. Especially if you play a throwing sport because of the demands made on the shoulder during throwing. So if you can’t do a real, on the floor pushup, these tips should help.

My first set of workouts I posted includes pushups. If you find this task impossible, I’m going to teach you how to make it possible.

If you can’t do a pushup on the floor, it’s time to find a spot where you can do one. The on your knees girlie pushups are useless, so don’t even try it. Doing pushups from your knees will never transfer into doing them on the floor.

I’ve trained lots of people to do pushups again after all kinds of shoulder injuries including surgery and this method always seems to work, so let’s get started. Continue reading →

Another 30 Minute Workout Routine For Beginners

So this is day two of my first monthly routine. I set it up so that day two was a little easier than day one considering I knew I was going to be sore from the day one routine. I won’t lie; the first week of doing this routine kicked my butt. I was sore for a few days and felt pretty pathetic. But I stuck with it and it all came together pretty quickly. I expect the same will happen for you. Now for the routine. Continue reading →

35 Years Old: Time to Get Fit!

[011566]I know I’ve been absent from this site for awhile. I was busy finishing up my doctorate and doing some other things. But I’m back now with some new ideas so let’s get going!

So, I’m most of the way through my 35th year and I’m not afraid to admit I’ve been lazy about exercise. I’ve stopped and started several times through the years. The longest I have ever committed to exercise was a few years ago when I trained for a half marathon. That was only six months, but I was signed up and had a goal so I had to keep at it. And to be fair, I had to slow down after the race due to an injury.

Considering I’m a physical therapist and strength and conditioning specialist, I have tons of knowledge and ideas on how to set up an exercise program. Up until now, I’ve mostly been using this knowledge in my professional life and I figure it’s about time I get my act together and get started on my own exercise programs. Continue reading →

Do You Have Chronic Pain After An Ankle Sprain?

One of my secretaries at work came to me a couple weeks ago and asked me about her ankle.  She had sprained it years ago and was continuing to have pain and wanted to know what she could do to stop it.  The problem here was that she decided she wanted to be a runner and when she tried to increase her mileage, her prior ankle sprain became a problem causing her to have severe pain and muscle spasms around her ankle.

Strangely enough, at the same time, I was seeing a 13 year old girl who had sprained her ankle a year ago and continued to have pain with every day activities like walking and climbing stairs.  This young lady could not participate in any sports.

I thought both of these stories would be relevant here and that you guys could learn something from them. Continue reading →