We hear it all the time ….people want to be in shape and look it too!
But what are you willing to do for it?
We are so brain washed by the media telling us all it takes is a pill to get into shape, or use surgery and you will have the body you want!
It is not that easy!!!
Some of us still buy into the pill deal and spend X amounts of $$ trying to take the lazy way out!
Or they are buying gadgets that promise a better body, but once it arrives at your front door guess what? It always comes with a Nutrition Plan!
Changing your body is 85% or more Nutrition!!!
Get it?
So, the question is what are you willing to do?
Are you willing to cook your food every week ahead for each and every day ?
Are you willing to weigh and pack your food in plastic containers to make sure you are getting just the right amount of calories with each meal?
Are you willing to cut your favorite treats completely out of your diet?
Drink one gallon of water each and every day?
Take your supplements to get all your nutritional needs?
Include weight resistant workouts to buid muscle?
Add your daily cardio routine for optimum fat loss?
If you say yes to ALL these questions, you are a winner ( yayyy)
Because that is what it takes to change your body!
There has to be a change in life style in order for your body to change 🙂

Our muscle fibers are designed to contract , expand, hold and stretch in all 3 planes of motion!
The most common plane of motion is the sagital plane…straight ahead right in front of you ( our daily life mostly involves this plane of motion)
Then there is frontal plane of motion, which is side to side ( a less common plane in our world…step side to side……)
The least common plane of motion is the Transverse plane or rotation ( lateral raises…)
Most injuries are happening in the transverse plane of motion!
To prevent injury and keep our muscle fiber healthy, flexible, and strong we need to use all planes of motion!
It is a old fashion opinion that rotation is bad for you!
Most Athletes that are mostly using the sagital plane of motion are the ones mostly injured……
Functional training also includes Core strengthening!
Core strengthening does include some abdominal work, but there is more to that….
There are 21 muscles attached to the core and it’s not just transverse abdominal, obelix, rectus abdominal….
A strong Core will help you with overall strength, injury prevention, and better movement patterns!
Our daily life involves the Core and 3 planes of motion ( or have you never picked up your purse from the back seat ?….rotation…)
So strengthen your body and include your Core to feel better, get stronger and keep yourself injury free 🙂

I already talked about injury prevention prior!
This is part two and has been requested 🙂
Myofascial release deals with our connective tissue in letting go of adhesions~
A very familiar method is rolling on a foam roller ( find it in sports stores, online or in Physical Therapy stores like Protect the Back!) 
Position the Foam Roller on the floor and slowly drag your body over it ( mostly legs and back) from all sides, while keeping your core tight!
Stop at every “knot” that you are feeling and stay on it for about 20 seconds!
That is how long it will take for your receptors to recognize that they will have to let go!
Knots, scar tissue, adhesions are caused by a protective mechanism of your body!
Your body is trying to protect tissue …..
These adhesions cause to limit range of motion to a muscle or joint and restrict blood flow!
Eventually it can cause major problems in your joints, the way your kinetic chain changes, pain all over your body!
Another method is Active Release as used by some Chiroparactors!
Deep tissue massage is also one way to get rid of adhesions ( with trigger points)
Some areas are harder to reach than others!
To reach that tight little piriformis ( located deep inside your butt muscle and originated from your sacrum and attached to your grater trochanter or big top of your thigh bone) use a tennis ball!
Either way you will have to take care of it if you would like your tissue to stay healthy!!!
You will have to repeat this at least every 3 days, because it will take your body 3 days to get back to what it was used to….or back to bad 🙁
It will take about 10 session for your nervous system to realize that this is were it needs to be ( ROM, soft and flexible).
The longer you have had your injuries, the longer it will take to get back to normal!
If you need a good Massage Therapist to help you with a major problem, please leave me a message!
Has to be Las Vegas area 😉