Take Up Space


I’ve been adding more unilateral work and mobility drills to my workouts lately.  I love single-leg Romanian deadlifts, but I struggle with balance.  I’ve tried holding onto a bench or wall for assistance, but the problem there is that I tend to lean too heavily on the bench and use way too much assistance, so the bench becomes a crutch as opposed to a teaching tool.  I’ve recently discovered using a foam roller instead of a bench or wall.

The foam roller works great because it provides some assistance for your balance, but you can’t put too much of your weight on it like you can with a bench or a wall because it will just tip over. It forces you to keep your weight centered over your hips as opposed to moving forward, so it ensures that you’re doing the exercise correctly and hinging at the hips as opposed to shifting your weight forward to doing more of a single leg squat type movement. Lower the weight in line with the foam roller; this helps prevent against reaching forward.

My feet/ankles are a weak link, so I’ve been doing some single leg swaps.

Dr. Joel Seedman has some great stuff on foot/ankle biomechanics, so I highly recommend you check him out.

In Case of Emergency


I was amazed to learn how many patients are brought in to the ER and there’s  no way of knowing who they are or how to contact their next of kin. And their phones are locked!

Many people don’t realize that you can set up something called a “Medical ID” on your iPhone if you have the “Health” app (free with phone). This information can be accessed even while the phone is locked by clicking on the emergency options and can display things like name, DOB, emergency contacts, medical conditions and even blood type and donor status. You can even add notes.

The Medical ID feature is built in to the new Health application found in iOS 8  and above. Users can configure it by launching Health, tapping the Medical ID menu in the bottom right, and then choosing “Create Medical ID.”

iPhone users with a passcode-locked handset can consider enabling the “Show When Locked” function, providing first responders or anyone else with emergency access to their Medical ID. Enabling this feature allows the Medical ID to be viewed by swiping the lock screen, tapping “Emergency,” and then viewing the digital information.

Gifts for the Fitness Lover

Gifts for the fitness lover
Gifts for the fitness lover

Got a fitness lover on your Christmas list? Here are some great suggestions they’re sure to love (and actually use!) this year:

  1. The water bobble. Hydration is essential when you’re working out. This BPA-free bottle comes in a multitude of colors and both 18.5 and 34 ounce sizes. Best of all, there’s an activated carbon filter, so you’re not stuck drinking water fountain water.
  2. Suck it up, buttercup tank from Gymdoll.
  3. Polar HR7 heart rate monitor. This comfortable HR monitor connects via Bluetooth to your phone or iPod and syncs flawlessly with the free Polar app. The sensor has batteries you can change yourself and the strap is machine washable.  I can’t say enough about this product. If you run, bike, or workout in a gym, you need this!
  4. Quad Lock armband. I love how secure this feels. I also love that there’s an accompanying mount for both your bicycle and car. If you’re running around with an expensive phone strapped to your arm, you want to be certain that it stays there.
  5. Fit Four Spartan grip gloves. The open thumb design is great because that prevents bunching on the palm. Just the right amount of padding, my hand have been callous-free since buying these.  The wrist wraps give great support.
  6. Rock My Run.  I’ve written about this app before, and it just keeps getting better and better.   You can see my other review for the details.  There are hundreds of mixes in most every musical genre, and keep adding more weekly. I use this app every time I work out. You can choose the mix based on beats per minute, or set it to match your stride or heart rate (if you’re wearing a HR monitor). There are quite a few mixes that come with the free version, but I have the paid version called “Rockstar”. It’s well worth the nominal fee, and they’ve just added a lifetime membership option.  Want to try a free month on me? Just go here and use promo code rockit7. You’re welcome. :-)
  7. Dona Jo leggings in Paulista.  Cute, comfortable, and colorful. What more could you want? How about 20% off your purchase?

DonaJo Legging Review

I’m in the gym six days a week, so it’s fair to say I spend a good amount of time in workout clothes. I recently discovered DonaJo and fell in love with their esqueleto (sugar skull) workout leggings.



Every time I wear them, I get a ton of compliments on the original pattern and bright colors. I was a little skeptical at first when I saw how the sizing worked. Small is a 0-8. No way can I wear a 0, and an 8 is way too big. But they really do fit well, not too tight or too loose. I highly recommend them. If you’d like to buy your own pair, click here.  As a bonus, you revive 20% off your purchase. Enjoy!

Your workouts are important meetings you scheduled with yourself

Most Englightened Response

Most enlightened response fuck off

Yes, it really is. When I lived in California I, worked with a woman who would always say “la gente está muy loca” and shake her head. So true! Every time I hear the song Loca People I think of her and laugh.

There, I feel more enlightened already. :-) Crazy is eventually its own downfall.

New and Improved!