Total Health & Sport Care

One of the biggest issues that holds us back from pressing weight overhead safely is immobile shoulders. Today, I’m showing a test and a stretch that are one in the same to identify the problem and then fix it. All it takes is a little time laying down. Sounds amazing doesn’t it?! Focus on 3 things: straight elbows, tight core, and patience - you might be there a while!... #movewell #performbetter #exercise #mobility #shouldermobility #pushpress #shoulderpress #snatch #weightlifting #movewell #crossfit #emmauspa

Adjustments are just part of the care you need. My goal is long term sustained results so you can continue doing what you love. Schedule a free consultation to find out how I can help you! Follow the link in the bio.

The safest and most effective way to move any load, bodyweight or otherwise, is by keeping the weight in our heels as we descend. To ensure that happens, the hips move first. It’s a subtle difference with a huge payoff. If our knees move first, that’s where the bulk of the weight goes and we give ourselves more chance of injury (and you won’t be able to lift as much). Whether you’re getting something out of the fridge or going for a new PR, get those hips back first and save... your knees. #weightlifting #crossfit #squats #movebetter #chiropractor #emmauspa

If you don’t already know this, hopefully it makes you a little uncomfortable. The truth is that changing habits and then seeing the results of that habit change takes time and consistency. Too often we expect immediate results and are discouraged when that doesn’t happen. The best way to conquer this problem is adjust your mindset going in. Manage your expectations of the effort and time required. When it comes to your health, everything is a long term play. Real change only... happens with time and consistency. If health is truly what you’re after, strap in and get comfortable with your new habits. They are going to be here a long time. #health #itsajourney #quickfixesdontlast #consistency #progressnotperfection #chiropractor #nutrition #crossfit #weightlifting #emmauspa

So simple and so easy to forget. I know, I know, one more thing to think about before each lift. Just what you need. Well, the good news is that this tip alone can fix a lot of others. Keeping the eyes up makes us more coordinated, balanced, and safe. Pick something on the wall or a spot on the floor 10ft in front of you and stare right through it. If this is the only thing you focus on, you’ll still get some benefit. Have an amazing workout today!

What workout is best? Crossfit, Barr3, or running. The answer isn’t all that important. What matters most is how often you do it. Everyone has preferences and while some routines may be more effective at certain things than others, the enemy is the same: being sedentary. Prioritize practicing full, but safe ranges of motion at least 3 days per week and you will have found the key to physical health. #chiropractor #movewell #sittingisthenewsmoking... #moveeveryday #run #lift #jump #squat #pull #push #sweat #exerciseismedicine #emmauspa See more

It’s great advice for so many moves, but we’re talking about how it can improve your pushups today. Your abs and glutes usually don’t get sore from push ups, but that doesn’t mean we aren’t using them. In fact, it’s often the first place technique starts to break down. We’re breathing hard, arms are giving out, and it gets difficult to keep a solid plank position. The hips start to sag to the floor and we start looking more like a fish out of water than the fine tuned amateur... exercisers that we are. Well, the solution is, use your butt! This can be a difficult cue to use if you modify pushups to knee pushups. While they will maintain the intensity of the workout, they aren’t the best way to get better at pushups. Pushups with your hands on a box do a much better job of maintaining the pushup position and reinforcing important aspects of the technique. They might be a better option next time you see pushups in a workout. #pushups #plank #crossfit #fitness #corestrength #itsallintheglutes #techniquefirst #emmauspa

Pain is no fun and being patient while you recover is even less fun. Take action today so that you can move better tomorrow. Let’s get you back in the gym.