Health in a Heartbeat – E2

Hip Mash

The hip stretch can be incredibly valuable for many reasons.

  1. It is easy to do because most of us sit quite a lot.
  2. It doesn’t require a lot of equipment.
  3. Our body will naturally remind us to do it (we may have a tendency to cross our legs anyway).

The list could go on, but it is easy to see why the hip stretch is a critical starting point in much of our low back and knee rehab.

Unfortunately, not everyone does well with the hip stretch right off the bat. In fact, they need a little assistance just to get into a somewhat acceptable position.

One of those mechanisms is the HIP MASH. Regardless of your capabilities, the Hip Mash is either a great catalyst to creating more range of motion in the hip stretch or maintaining the range that you have by thwarting life’s attempt to sabotage your awesomeness.

Regardless of where you “sit” on the spectrum… enjoy!

Good Luck and #keepmoving


Health in a Heartbeat


Welcome to the first edition of a new segment entitled “Health in a Heartbeat”. Today’s topic is the Hip Stretch.

The Hip stretch is a very common at-home exercise for our patients and we want to take this moment (Heartbeat) to cover its importance, as well as the fundamentals of the exercises. Enjoy…

Hopefully this helps you continue your health progression or restarts your your journey toward living pain-free and fully capable.

Don’t forget to subscribe to the blog, like the Facebook page, and share this with your friends, family, and coworkers. They need your help to get better and we want to help more people LIKE YOU!

Good luck and #keepmoving


CrossFit Open 19.5

An Epic Grind

The first phase of the 2019 CrossFit Open comes to an end with an epic grinder that many of us have never tested.

But don’t worry, you will survive.  Albeit with a new appreciation for the depths of suffering.  But you will survive to progress towards greater levels health and capability.

This video will give you some clues on what to avoid, what to maintain, how to prep, and a sneak peak at the grind that awaits.

Good Luck and #keepmoving,


CrossFit Open 19.4

Cardio Crush to Tricep Torment!

Week 4 provides us with a burpee segment, divided by light snatches, and then a bar muscleup segment divided by burpees. Hey, at least there’s a 3 minute rest… how nice!

The keys to this workout, just like any workout, are to know your capacities and how to utilize your strengths while managing your weaknesses. The previous paragraph is most likely true for most but may not be true for you. If the snatches are hard for you, take a slower approach to the burpees. But if the snatch is a minor distraction… mash away baby!!!

This video highlights more focus points, mobility and prep keys, and provides an insight to the “suck” of the workout.

Good Luck and #keepmoving


CrossFit Open 19.3

It sounded fun… Wait. No it didn’t!

From a personal perspective (that of a tall and lean athlete), a feeling of excitement jolted though my body as overhead walking lunges were announced. Excitement changed to child-like glee when weighted step-ups were announced. Full on hyperventilation was about to occur when handstand push-ups came up next. That is, of course, until they used one word.

A short word.

A strong word.

A seismic word.


All happiness left my world and I was left with deep contemplation over whether any of this was worth it… not the Open, but just plain life in general.

After slowly regaining color in my world and complexion, I was able to manage a silver-lining. I was able to find validation in this workouts capability to enhance my overall fitness through tackling weakness. I was able to suck it up, embrace the grind, and come out on the other side… surprised, happy, and even satisfied with my score but more so, my effort.

And I want the same for you. This video will take you down the path of preperation and awareness to maximize your 19.3 capacity. Enjoy!