Consistency and Setting Your Goals!

AUTHOR ›
DATE › May 19, 2017
CATEGORIES ›
Tony talks about the lessons he has learned about setting goals and how they can help you achieve yours!   https://youtu.be/rToTmwElS9M

I get lower back pain when I stand for a while… what should I do?

AUTHOR ›
DATE › May 15, 2017
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Question:  I get lower back pain when I stand for more than about 10 minutes. If I sit down, it tends to feel better. Is there anything that I can do besides sitting down to help my back? Answer: Perhaps. Prolonged standing can result in relying on a posture that tilts the pelvis forward. For some, this anterior tilt can result in some lower back pain, and for others, it's no big deal. [caption id="attachment_6319" align="alignnone" width="300"] Left: Neutral Pelvis. Right: Anterior Tilt[/caption] Over time, this posture can alter the way you breathe and limit your ability toutilize your abdominal

Female Golf Swing Fault and Fix:  Lead hip rotation fix

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DATE › May 1, 2017
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Golfers tend to blame themselves for a lack of skill when their golf swing doesn’t seem to improve as they practice. More often than not, there’s a physical limitation that results in a less than desirable swing. So really, when you think about it, it’s not a golf swing fault. It’s a body fault. One of the most common physical limitations I find consistently in female golfers is a loss of lead hip internal rotation. Lead hip internal rotation is what allows that ideal follow-through sought by all golfers. A lack of lead hip internal rotation results in the following:

IFAST 4th Powerlifting Meet Results

AUTHOR ›
DATE › February 24, 2015
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Hey all! A few weeks back we had our 4th powerlifting meet here at IFAST. I don't know about everyone else, but I had a ton of fun. Here are the results.

My favorite book of all time

AUTHOR ›
DATE › September 25, 2014
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I just finished re-reading The Brain That Changes Itself. It's a book I've recommended to numerous clients, because it is a book that is relevant to everyone. TBTCI is about neuroplasticity, or how the brain can adapt and change. Obviously in young kids, the brain is constantly learning new things. But even in older adults, the brain is much more malleable than researchers thought a few decades ago. It may be harder for an adult to learn a foreign language, or pick up a new sport, or learn a musical instrument, or change ingrained habits, but it is possible. The

Add Flavor to Your Next Cookout!

AUTHOR ›
DATE › June 18, 2014
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Here is a great way to add flavor to grilled meats! If you’re growing tired of the same grilled foods, try adding a rub to wake up the flavor. Rubs are blends of herbs and spices that are gently pressed onto the surface of meat, poultry or fish prior to cooking. You don’t need a recipe for a rub. Simply combine flavors that taste good together. The flavors usually become more pronounced the longer the seasoning is on the meat. Try these rubs the next time you fire up the grill:  Citrus rub. Combine grated lemon, orange, and/or lime peel

Super Easy (Kid Friendly) Side Dishes!

AUTHOR ›
DATE › June 18, 2014
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• Steamed zucchini with grated parmesan and olive oil • Spinach tossed and wilted in garlic flavored olive oil • Steamed broccoli florets tossed with Asian ginger dressing and topped with sesame seeds • One inch sweet potato cubes tossed with cinnamon and Splenda, sprayed with Pam, and roasted in the oven for 30 minutes at 350 degrees. Healthy Regards, Jessica

Fresh Cherry & Plum Crisp

AUTHOR ›
DATE › June 18, 2014
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Ingredients: •    1/2  cup  all-purpose flour (about 2 1/4 ounces) •    1/2  cup  packed brown sugar •    1/4  cup  slivered almonds •    1/2  cup  regular oats •    3  tablespoons  cold butter •    1/4  teaspoon  ground cinnamon •    1/4  teaspoon  salt •    4  cups  chopped ripe plums (about 2 pounds) •    4  cups  pitted sweet cherries (about 1 1/2 pounds) •    2  tablespoons  all-purpose flour •    1/3  cup  granulated sugar •    1/8  teaspoon  salt •    Cooking spray Preparation: Preheat oven to 400°. Lightly spoon flour into a dry measuring cup; level with a knife.  Combine flour, brown sugar, and almonds in a

Chicken Curry Wraps

AUTHOR ›
DATE › June 18, 2014
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Ingredients: •    1/2 cup light mayonnaise •    2 tbsp nonfat plain yogurt •    1/4 cup lime juice •    1/4 cup apricot preserves •    1 tbsp or more curry powder •    1/2 tsp salt •    1/8 tsp black pepper •    1/2 cup peeled, seeded, chopped cucumber •    1/4 cup thinly sliced celery •    3 tbsp golden raisins •    1/4 cup chopped fresh Italian flat leaf parsley or cilantro •    1/2 cup dry roasted almonds, chopped •    1 1/2 cups shredded cooked chicken •    4 whole wheat tortillas Preparation: Whisk first 7 ingredients in small bowl until smooth and pour over the

Eat a Colorful Variety of Fruits & Veggies!

AUTHOR ›
DATE › June 18, 2014
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Fruits and vegetables deliver vitamins, minerals, and fiber your body needs to stay healthy. A serving is: • ½ cup of most fruits or vegetables • 1 cup of  leafy greens • 1 medium-size piece of fruit • ¼ cup dried fruit • 6-oz can of tomato juice or other 100% juice To help reach your recommended number of servings, make fruits and vegetables the focus of each meal.  Easy ways to enjoy fruits and vegetables: • Add sliced bananas, strawberries or any fresh fruit to your morning cereal • Keep frozen blueberries on hand: microwave for 45 seconds and use as a topping for oatmeal, waffles,