Why This Total Body Movement Should Be a Staple in Your Fitness Regimen

This is a total body movement the strengthens the hips, rump, legs, and shoulders. It moves the body through all of the primary motions - hinge, squat, push, and pull.

Start with the feet just slightly wider than hip width apart. Press the rump back, hingeing at the waist, to reach down and touch the toes. Bring the hips forward and return to standing tall. Next, sit down into a squat by bringing the elbows between the knees. Return to standing tall and press the hands overhead while coming up. That is one repetition. Complete one set of 10 repetitions.

The Ultimate Guide to Mobilizing Your Shoulder, Hip, Knee, and Ankle Joints: The Around the Clock Exercise

The Around the Clock is a great movement to warm up the shoulder, hip, knee, and ankle joints. Start standing with feet hip-width distance apart. Pivot on the balls of the feet, turn the hips to the right, and reach up with both hands towards an imaginary 1:00. Twist back to the starting position. Repeat reaching towards 2:00, returning to the starting position, reaching towards 3:00, etc. until touching all 12 points on the clock. Complete one set of 12 repetitions.

How To Strengthen Your Lower Back with the Bird Dog Exercise: Step-by-Step Instructions

The Bird Dog strengthens the muscles across the lower back. Start with hands and knees on the ground, forming a table top with the back. While maintaining a flat back, and keeping hips and shoulders parallel to the ground, simultaneously lift the right arm and left leg up. Imagine pressing the foot into the back wall and the hand into the front wall. Simultaneously lower both the arm and leg down, returning to table top position. Repeat with the left arm and the right leg. Complete one set of 10 repetitions per side; 20 total repetitions.

Unlock Your Core Strength: Mastering the Twisting Exercise for Abdominal Power

Twisting movements improve mobility in the spine, as well as strengthen the muscles along the side of the abdomen.

Start the motion at the shoulders and turn the chest to the side while keeping the rest of the body facing forward.

Begin in a seated position with knees bent and the feet flat on the floor.

Turn the shoulders to the right and reach the left hand across the body, punching to the right.

Twist back to the center.

Repeat on the opposite side by turning the shoulders to the left and reaching the right hand across the body, punching to the left.

Twist back to the center.

Complete one set of 10 repetitions per side.

How To Master the Push-Up: A Step-by-Step Guide to Perfect Form

The Push Up is a classic strength move; a standard in fitness testing programs for decades. The Push Up is so much more than that, however. First, the name says it all. It is having the ability to get the body up - from a chair, the ground, etc. It is an essential human movement.

Those same pushing muscles are also used to open doors, push lawnmowers, and press carry-on luggage into the overhead compartment.

Start with the hands and feet on the floor in a push up position. Take a moment to check the alignment of the body. The shoulders should be down and away from the ears; the shoulder, elbow, and wrist should be in a straight line; the tailbone tucked and the muscles around the bellybutton feel switched on; the kneecaps are zipped up to engage the muscles in the thigh; the heel is directly over the ball of the foot.

Slowly lower the chest down to the ground, maintaining a straight line from the shoulders to the rump. Envision a stick (or better yet, use a real stick!) resting on the back of the head, the shoulder blades, along the spine,and down to the tailbone.

Have the elbow-shoulder-torso form a 45 degree angle as the body descends. Pause just above the ground and try to have the nose, chest, and bellybutton hover as close to the ground as possible without touching.

Press the body back up in a smooth and controlled manner. Avoid pressing the shoulder up and leaving the hips down, causing the torso to sag. If this happens, regress to a less challenging version by elevating the hands. If plank push ups are not challenging enough, progress to elevating the feet. Either way, maintain strict form to get the most from the movement.

How To Master the Squat: Essential Tips for Proper Form and Balance

The squat is a fundamental movement the is necessary to keep the body healthy, as well as maintain independence and free from movement aids like grab bars.

The human body needs to squat throughout the day to get in and out of chairs, up and down from the toilet, and in and out Fromm cars. Do not neglect squatting.

If it is too challenging to squat low and maintain proper form and balance, start by sitting down and rising up from a chair for support. Do not completely sit into the chair and lose the muscular tension in the legs, rather, let the rump “kiss” the chair and immediately rise back up to standing.

Start in a standing position with feet slightly wider than hip width distance apart. Begin to drop the rump and sit low. Imagine sliding the back down a wall. Sit down in between the knees, lowering the hips to just below knee height. Press back up by pushing the ground away through the center of the feet and return to standing tall. Complete all of the repetitions, rest 30 seconds, then complete the next movement.

Mastering Movement: How to Build a Strong, Supple, and Useful Body

Exercise needs to be reframed as movement.

Which movements build a strong, supple, and useful body?

Which movements are essential for a long and healthy life?

It is time to ditch the fancy contraptions and joint crushing weights. Embrace natural body motions that support strong bones and muscles, preserve joints and tendons, and progress through a natural range of movement.

Healthy movements improve mobility, build muscular strength, and increase cardiovascular endurance. They also need to be enjoyable. Not all movements will be anxiously anticipated prior to a movement session, but all movements should serve the end goal of an increased healthspan - the part of life when someone is generally in good health. Ditch the exercise mindset and reframe movement into a physical expression of human movement that will improve quality of life for decades to come.

A healthy body is mobile, agile, balanced, coordinated, strong, and lean. It can pass through a full range of motion at the joints, move effortless on land and in water, maintain balance on a variety of surfaces, move heavy objects safely and effectively, play sports and participate in games, defend itself in a challenging situation, and perform the basic human movements required for activities in everyday life - squat down, push up, pull up, lift an object off the ground, and carry an object for distance.

Strength training is generally associated with lifting weights. This is a very narrow view of building strength, and leaves little latitude in designing a well-rounded strength training program as part of a healthy movement program.

Another challenge is that strength training is linked to how much weight a person can move. Increasing measurable strength does not necessarily correlate to improved movement or physical health.

It is useful to reframe strength training as training for functional strength - strength that can be applied to daily performance. As an example, using the leg extension machine in a gym will build muscular strength and size in the leg. It will not, however, do much to improve functional strength in the legs.

Functional strength requires a symphony of balance, coordination, and reciprocal muscles working in concert to move the body in an efficient and effective manner. Humans do not jump by simply flexing the knee; they use the hip, knee, and ankle joints to load the legs and spring upward.

Train movements, not muscles.

Training muscles in isolation - working from a single joint (e.g. biceps curl) - creates incorrect motor programming and causes confusion for the muscles and the brain. This is because the muscles are asked to do one motion in training, then another motion in life. Muscles work together as part of an integrated unit; they should be trained in a similar manner.

Strength training is a means to an end, not an end itself. Start by developing healthy movement pattens using just bodyweight exercises (i.e. push ups, pull ups, air squats, toe touches). This will develop strength along with the balance, proprioception, and synergistic muscles needed to allow for proper progression and preparation for more challenging resistance.

Another great way to train functional strength is through movements that use multiple joints, in multiple planes of motion like working diagonally and rotationally. Using tools like kettlebells and dumbbells (or medium-sized rocks!) allow for these large, multi-directional/-planar movements while working just one side of the body. This will simultaneously improve strength while challenging balance and stabilization across the body.

How to Improve Balance: Unleashing the Power of Core Strength

Whether it is to perform at a high level in sports or to simply keep from falling and breaking a hip, balance is an oft neglected aspect of movement. Balance is the body’s ability to stay upright and steady. Training for balance can be added as part of a training program, or sporadically during daily movement.

Balance comes from the center of the body, start by strengthening the muscles of the core (abdomen). By building a strong and stable core, the body will be better equipped to make adjustments to the constantly changing environment that works to knock the body of balance.

The core is not just the six pack abs! All of the muscles in the front, sides, and lower back of the abdomen need to be strengthened. And not just the muscles that can be seen in the mirror. A balanced core has strong muscles deep in the abdomen that assist with stabilization of the hips and spine.

A great way to begin strengthening the core is to hold a push up position plank. The goal is two minutes, but start with less time and build up. Add in side planks to strengthen the obliques and muscles along the side body. Aim for one minute per side. Finally, lie flat on the stomach and curl up, lifting the hands and feet off of the ground. This movement is commonly referred to as cobra. Cobra strengthens the muscles in the lower and middle back.

Once the core has developed some strength, it is time to add balance-challenging movements into daily activities and into training sessions. An easy way to start is by walking on top of street curbs. The narrow surface will work on challenging the body to stay upright without stepping off into the street or grass. Obviously, this needs to be done on streets without a lot of cars. No one should do balance training while dodging on-coming traffic!

Try the challenge in this week’s video and add it to your daily routine to improve balance, coordination, and agility.

Redefining Memorial Day: Completing the Military-Inspired Fitness Challenge

Memorial Day is a time to remember the fallen military warriors that have served the United States of America. Their ultimate sacrifice ensures that the citizens of the United States can continue living a relatively safe and peaceful existence.

While it is unfortunate that these heroes are often only remembered on holidays or before a sporting event, those infrequent moments of reflection are a great opportunity to do something above-and-beyond to show thanks for their sacrifice.

One simple way to show gratitude is to endure a small amount of discomfort by pushing the body and mind through physical activity. The military-inspired challenge below is a great way to work up a sweat and get a taste of what a fit soldier can accomplish.

🇺🇸Memorial Day Challenge💪🏽

15 Pull Ups

45 Push Ups

2:00 Plank

3-Mile Run in >25:00

The goal to complete all of the pull ups without stopping, then move right to the push ups and complete them without a break, then immediately move into holding a plank, and finish with a sub-25:00 3-mile run.

Is this challenge the same as risking one’s life in service of their country? Of course not! But it is a hell of a lot more respectable to complete the challenge as a salute to those that laid down their lives for the U.S., than it is to fire up the barbeque and stuff beers and bratwurst down the gullet like an oversized pelican.

Now crank out the challenge and show your gratitude to the United States’ veterans!

How To Maximize Muscle Recovery: The Power of Massage

There is a distinct difference between stretching and relaxing. Stretching is a great way to loosen up tight muscles, wake up sleepy tendons, and warm up creaky joints. Massage is a way to really get deep into the muscle bellies and allow them to relax.

Massage is also beneficial for the mind. It can be challenging to quiet the brain and block out all of the ongoing chatter that seems to be on a constant loop in the background of the mind.

While a massage can seem like an indulgent experience - which it is! - it is also a key piece in the wellness puzzle that will keep the body feeling strong and mobile. Massage does not have to be a weekly activity. Be consistent, not constant. Aim for a restorative massage once per month to keep the muscles loose, the mind calm, and the body functioning well.

Indulge - it’s worth it!

The Surprising Reason Why Walking is the Key to Overall Health

Take a walk. Around the house, around the block, or around the park. Walking is one of the most basic of all human movements. A person’s overall health can often be predicted simply by looking at how freely and easily they are able to walk.

Walking is an activity that should be done throughout the day, everyday, without exception. Humans are built to walk. The current trend is to track steps. This can be a great way to bring awareness to movement, but a walking practice does not need to be that complicated. Just stand up and walk around!

Be consistent, not constant. Walking a little bit everyday will have a larger return on overall health than walking for longer stretches in more sporadic bursts throughout the month.

In addition to the physical benefits of walking, getting up and moving is a great way to clear the mind and give the brain the space it needs to relax and solve complex problems.

Walking in nature also serves to calm the mind and alleviate stress in the brain by eliminating many of the man-made distractions that act as stressors for the head. Leave the phone at home, take out the ear buds, and get immersed in the sights and sounds of the natural world.

How To Embrace the Tortoise Mentality: Achieving Long-Term Health and Wellness

The tortoise and the hare. It is a classic tale about slow and steady winning the race. The well-known fable by Aesop is the story of a tortoise that is bullied by a hare for being slow. The tortoise, fed-up with being ridiculed, challenges the hare to a race. The hare zips off, leaving the pokey tortoise in his dust. The hare is so confident he will win, that he stops along the way to take a nap. When he awakens, he sees the tortoise crawling slowly and steadily across the finish line.

Most people are familiar with this fable and its’ message. Yet so few people apply it to their lives - especially as it relates to health and wellness. The hare approach to health has always been flashier and sexier. It is always promising a quick fix with minimal effort - there is even time to stop for a nap along the way!

The reality is that there are no shortcuts. Sure, there are best practices that can shorten someone’s learning curve or set them on the most efficient path to living a healthy and active lifestyle, but not shortcuts.

This leads to the discussion of supplements. Specifically, supplementation by student athletes. Kids are notoriously impatient. The majority of adults were the exact same way in their youth. It is normal! That impatience, however, often leads to a path of least resistance in an attempt to get “X” quick. This is stinkin’ thinkin’.

Of course there are shortcuts that can accelerate muscle and strength gains in the gym or shed pounds in the mirror. Anabolic steroids, growth hormones, diuretics…the list goes on and on. But what is the true cost of those shortcuts? The answer is a (shortened) lifetime of poor health.

A goal can absolutely be achieved quickly by taking a shortcut. There is a price, however, that must be paid back at some point in time. While it may seem like a long way off for a 20 year old student athlete, the reality is that diminished health and longevity will begin to accumulate much sooner than one might care to reralize.

So what is the answer?

Do the work.

Be consistent, not constant.

Do not give in to the temptation for a quick and easy solution.

Plod along in a calculated, methodical manner.

Be disciplined in making hard work a priority.

In the end, slow and steady will win the race.

Unlocking the Secret to a Fulfilling Life: The Importance of Prioritizing Self-Care

It is spring break time for many people across the United States. That means end-of-season ski runs, road trips to see the family, or getting sun-kissed on the coastal beaches.

Soak up that vitamin D! ☀️

It also means a lot of people will be filing onto airplanes and ignoring the Federal Aviation Administration’s mandatory schpiel about in-flight safety - “Lift the tab on the metal buckle to release the strap…” Anyone that has flown consistently over the years can probably recite it from memory!

This year, when the cheery flight attendant begins to rock the mic, instead of getting in those last few social media likes, take a moment to reflect on one of the key messages from that FAA announcement: “Secure your oxygen mask before attempting to assist others.” Turns out, the airline industry has had it right for decades!

This nugget of aviation wisdom is applicable to health and wellness, too.

Put yourself first.

While this is antithetical to what parents and society have preached for millennia, it is truly sound advice.

How can anyone be of service to others if they are struggling in their own life?

By making self-care a priority, people are able to become their best self. Subsequently, they can then offer maximum value to those around them. This requires sacrifice - not self-sacrifice - but rather, sacrifice from always saying “Yes!” to others and ultimately prioritizing self-care.

By being the best possible version of themselves, people are then able to contribute to the lives of others in a more impactful way. And more importantly, they are able to be of service more often and for longer periods of time, because their life is in order and everything is functioning efficiently.

Helping others is good. It not only feels great to be of service, but it also empowers people to contribute in meaningful ways to the lives of others. But when is it too much of a good thing?

Too often, people allow their lives to fall into disarray while in the pursuit of selfless service to others. Ironically, that approach is extremely selfish! By denying self-care and allowing the mind and body to function sub-optimally, individuals are not giving their best self to others.

Make time for self-care. Keep that time sacred. Do not allow others to schedule their needs over self-care time. Yes, it is important to be of service to friends, family, and strangers, but not at the expense of personal growth and well-being.

Now go practice some self-care - you are worth it!

Breathing Your Way to Better Sleep: Using the 4-7-8 Method for Bedtime Bliss

Feeling stress or anxiety? Having trouble focusing? Need a reset?

Try the 4-7-8 Breathing Method by Dr. Andrew Weil!

The 4-7-8 technique is simple to do and can be done at anytime. All it takes is a pause in the day to mindfully breathe.

Here is how it works…

Start by taking a deep inhale through the nose and expanding into the belly for a count of 4 seconds.

Pause and hold the breath for 7 seconds.

With a controlled exhale, breathe out for 8 seconds.

Repeat this cycle 5-10 times to bring the body out of the fight or flight mode and into a rest and reset state.

It is a great breathing method to perform in the evening before bed to bring on sleep.

From Chaos to Calm: Embracing the Meditative Potential of Everyday Activities

Meditation is often associated with hippie-dippy types that enjoy Save the Turtle rallies and a brunches filled with tree bark and water soup. Some meditation is like that! And it can be really enjoyable. Try taking a deep inhale and letting out a soothing OOOOmmmmm on the exhale. Three to four rounds of Om can do wonders to reset an agitated or anxious mind.

However, not all meditation has to be this style. There are plenty of tasks that can become meditative by getting the mind into a calm, auto-pilot state that will serve to quiet the cascade of thoughts that constantly bombard the conscious brain.

These activities will be different for different people. What activities can be meditative? Slicing and dicing food is a repetitive task that can be calming and allow for contemplative introspection. Gardening and yard work also fit into this category. As do cleaning tasks like vacuuming or sweeping. Looking for something less active? Take time to mindfully make tea or coffee, then sit and enjoy it - preferably outdoors - free from digital distractions. Many times people think that they need a cup of coffee or tea to get reinvigorated, when what they truly need is the tea ceremony.

Take time to identify these meditative activities and make time to enjoy them everyday. It does not have to be a task that takes up a large amount of time. Oftentimes, just 10-15 minutes will do the trick.

OOOOOmmmmm!

The Surprising Reason Why Daylight Savings Time Can Transform Your Habits for the Better

Many people are creatures of habit. They get into a routine - some of it positive habits, and some of it negative habits - and often find it difficult to break out of the rut. Just the thought of disrupting homeostasis can make the skin crawl!

Daylight savings time forces a disruption in the current routine. Lean into it. Instead of trying to shoehorn the old routine into the new time frame, use it as an opportunity to make some minor adjustments that enhance the positive habits and replace the negative ones.

Been eating the same meals day-after-day? Mix it up! Try some intermittent fasting, or eating breakfast foods for dinner, or cutting out a certain types of food (meatless Mondays!) for a few days.

Is that workout routine getting stale? Sign up for a new class or try a totally different format. Love yoga? Awesome! Try out a high intensity interval training class. Love power lifting? It really is the best. But how about some Pilates?

Watching television every night before bed? Try shutting off all electronics one hour before going to sleep. Spend too much time scrolling through social media? Go on a social media detox and disconnect for 48 hours.

Daylight savings time can be challenging, especially in the spring when an hour of sleep is “lost.” Do not use it as an excuse to dig in deeper to poor habits. See it as a time to refresh and reset. Spring clean those unhealthy habits!

Squat Challenge Secrets: Unveiling the Path to Success and Self-Improvement

Challenges are a great way to get motivated and complete a workout or a training program. Challenges build community and spark friendly competition. They are also a great way to set goals that is specific, measurable, achievable, relevant, and time-bound (S.M.A.R.T.). So what’s the challenge with challenges?

The challenge with challenges is that very few people actually complete them. Some people ride the initial wave of emotion and start strong. Then they slowly fizzle out and do not finish strong - if they finish at all!

Other people simply never start. For them, the challenge is starting “tomorrow.” But tomorrow never comes and the challenge becomes a distant memory of something that they were Gunnabutt - “I was gonna do the tortilla challenge, but…”

Others get started, but are sporadic at best in completing the challenge. The inconsistency leads to poor results, which ultimately leads to a lack of completion.

So what is the solution?

Self awareness! Know what step in the process is causing the stumble, then course correct. Once the stumbling block is identified, it is easier to anticipate getting derailed, then mentally prepare to push through that stumbling block.

This week, Mighty Oak Athletic has a five day squat challenge. Use it as a way to identify the stumbling block and to make a plan for future success. The challenge is simple: bodyweight squat for five consecutive days.

DAY 1 = 50 SQUATS

DAY 2 = 40 SQUATS

DAY 3 = 30 SQUATS

DAY 4 = 20 SQUATS

DAY 5 = 10 SQUATS

Commit to the challenge. Commit to being self aware and identifying what stumbling block is in the way. Commit to making a plan to remove those blocks and achieve success.

Now start squatting!

The Truth About Success: Hard Work, Patience, and the Power of Positive Energy

It is great training student athletes. They are young and resilient, so their bodies are able to train hard and recover almost instantly. They are excited to train, because their growing bodies are choked full of growth hormones that allow them to see physical changes much quicker than their parents. And they are competitive in their sports and willing to do the work that is required to make them successful of the field of play.

These same student athletes are also impatient. They want to see results NOW! And this in NOT generational. Most people that start a new health program experience the same emotions.

Whether the goal is to lose weight, increase strength, improve conditioning, or (it will never work, trust me!) do all three, there is a frustration that sets in when the results do not show up after the first training session.

So what is the answer? Find a shortcut! Identify a way to lessen the time required to achieve the goal while doing the same - or less! - work required to get there. This is easily achieved by taking any of the highly-regulated, government tested and approved lotions, potions, or pills available online, at the local supplement store, or from the same guy who sold Jack his beanstalk beans.

Mighty Oak Athletic detractors, please excerpt the statement above and share it out of context as proof that MOA is a sham. 🙄

This line of thinking is highly prevalent in today’s get _____ quick society. Obviously, this mindset is ridiculous. There are no shortcuts. There are no magic lotions, potions, or pills that can expedite the process - not ones that are healthy or legal, anyway. Whatever the health goal, the formula is simple: consistently do the work for a long period of time. That’s it!

Sustainable change requires healthy habits to be consistently completed….forever! There is no short-term solution that will yield long-term success. That is true for most facets of life. The people that have achieved high levels of success have almost always worked really hard, day-after-day, for years on end.

This does not mean that life has do be a monotonous drag full of hard work and no play. Who wants to live a life like that? What it does mean is that success takes time. It cannot be rushed. That excitement and anxiety that many people experience along the way needs to be channeled into positive energy to fuel the journey.

Now get to work!

Earning the Right to Celebrate: Strategies for a Healthy HSA Balance

How has the Health Savings Account balance been in 2024? Making lots of deposits in the form of fruits and vegetables, drinking plenty of water, walking daily, and getting to bed consistently at the same time each night?

Or has it been food in boxes and bags, sporadic workout sessions, and late nights spent in front of a screen?

It is time to reconcile the HSA account.

Be honest. If the ledger is solidly in the positive from consistent deposits - great! - then there is a surplus to be drawn against. If the deposits have been random at best, however, now is the time to own up and sacrifice some of those additional withdrawals.

Super Bowl Sunday is this weekend! That means parties with friends and family, chicken wings, chips & dips, carbs deep-fried and smothered with cheese, and plenty of hearty beers and fun cocktails. But not everyone has built up the the HSA account balance enough to make those withdrawals.

Yes, Super Bowl is a time for celebration. And, yes, celebration is an important piece in the Mighty Oak Athletic Circles of Life™. But we all have to earn the right to celebrate. Life cannot be one continuous hedonistic endeavor choked full of every gluttonous pleasure that passes across the table.

Do the work. Make the deposits. Earn the celebration. Then make the withdrawal.

If the work was not as great as it could have been over the past few weeks, that is ok! Attend the celebration and enjoy the time with friends and family. But make the sacrifice - eat the veggie tray and wash it down with water. Is that a bummer? Absolutely! But is serves as good motivation to be mindful of the HSA account ledger in preparation for the next withdrawal. Hey, St. Patrick’s Day is just around the corner!

Happy Super Bowl Sunday!

Unleashing Your Wild Side: Rediscovering Humanity Through Technology Disconnection

What do all the old men bellyache about? The Good Old Days! Things were simpler. Times were better. People had a deeper sense of values. Children were tougher, smarter, and funnier. “Kids today!”

In many respects, those sentiments are nonsense. Most people tend to romanticize the past. Human existence is generally improving with each decade.

Technology, however, has become a double edged sword. While it has brought about massive improvements for most people, it also sucks away a little bit of those people’s humanity. Individuals become less wild animal and more zoo human. Is that a good thing? In some areas of life, like hygiene and housewares, sure. But where the dichotomy lies is in human health.

Technology has improved human health with medical advancements in procedures, medicine, and tools. Imagine surgery without anesthesia!

Technology has also made humans more sedentary and screen obsessed.

Ask the question: “What did my kids and I do on the last snow day?” Was it spent disconnecting from electronics and building a snowman? Or was it enjoyed on the couch streaming TV and surfing social media?

Do not be afraid to disconnect. While it may seem like it is unproductive, disconnecting is extremely productive!

Rest and relaxation is where the magic happens.

When the body and brain are given an opportunity to unwind, physical tension melts away, the mind untangles, and the spirit is lifted.

Sound hippy-dippy? Maybe. Try it. Disconnect from work, school, and electronics for an entire day. Will it be challenging? Sure. That’s the point. Push beyond the comfort zone and experience all the good things waiting just on the other side.