The Exercise Proper Podcast Liz Graveline

Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline 

The majority of the world has a weak core.  And I don’t think it’s from a lack of trying, I just think it’s from a lack of education.  Most of you would be guessing if I asked you to give me 4 exercises that target deep core strength.   A certain level of deep core strength is required to perform higher level core exercises.  When you think of deep core strength, you’re probably thinking of crunches, leg lifts, sit ups, and Russian twists, am I right?  These core exercises are actually higher level core exercises.  You need to master the basics first in order to perform these high level core exercises correctly with the proper techniques so that you avoid any harmful stress placed on your spine, hips, and pelvis (think - pelvic floor). 

Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline 

In today’s episode, I’ll be walking you through the steps so you can make your own self squat assessment.  And based on what you see, you’ll be able to identify whether you potentially have stiff ankles or weak glutes.  Determining what your limitations are will be your first step towards being able to squat like a pro!

As a quick disclaimer, the information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions, please speak with your primary care doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.

References:

Is It Safe To Squat Deep?

Deep Squats & Knee Health: A Scientific Review

Overhead Squat Assessment

 

 

Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline 

This fitness test is called the sitting-rising test. You can measure your combined flexibility and overall strength by how high you score on this test. The aim of test is to stand up from the ground without using your hands, elbows or knees to stand. This test is used to measure not only how well you function within their daily life but it can also be used to measure your life expectancy if you are between the ages of 50 and 80 years old.

 

According to a study in the European Journal of Preventive Cardiology, if you are able to get up off the ground without the help of a knee or a hand, your life expectancy is higher than those who require help to stand up. This is an assessment tool that’s safe and easy to use. And it provides you with a baseline measure of your overall musculoskeletal health which is essentially a score of your overall flexibility, strength and functional performance.

Sitting-Rising Test Video

European Journal of Preventive Cardiology Article 

Disclaimer: The information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions regarding your health, please speak with your primary care doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.   

Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

Does cardio makes you sweat and burns calories?  Yes, of course.  But my point to make here today is your participation in a daily or weekly cardio routine for months and months, years and years will have a tremendous impact on your cardiovascular strength. What is cardiovascular strength?  Cardio means heart.  And vascular is a definition for arteries and veins.

 

Your heart beats on average, 100,000 times per day.  Your heart is a muscle.  It contracts and relaxes just like any other muscle in your body.  To pump blood through your arteries and veins from your chest all the way to the tips of your fingers and toes, your heart has to do some tough work!

 

Disclaimer: The information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions regarding your heart health, please speak with your primary care doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.   

Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

I thought it was appropriate to talk about packing for vacation given that I recently took a family vacation and packed for the 4 of us.  If you know me, you know I run a tight ship when it comes to packing.  I've got skills when it comes to organization.  In today's episode, I'll be sharing the system I use to help you pack efficiently and so that once you get to paradise, you know exactly where your face wash is because you packed with strategy!

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

 

Today’s episode is part 2 of a two episode series on the topics of inflammation and exercise response.  Make sure to catch part 1 in last week’s episode where we discussed 1) the benefits of acute inflammation 2) the risks of chronic inflammation and 3) when to use heat and/or ice as a modality to manage inflammation.  Today, I’m going to share with you 1) how our body responds to exercise induced muscle damage and 2) types of heat and ice therapies to manage pain and other symptoms related to injury.