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Health and Disease Spans: Can You Change It?

Sam is a 90-year-old client of mine who comes into the clinic every day, walks for 30 minutes on the treadmill, then jumps on the elliptical for 15 minutes following by another 15 minutes on the stationary bike. After he’s done with his cardio, he knocks off 10 pull-ups, unassisted, and then he finishes the rest of his strength program. He feels energetic and enjoys spending time with his family and friends. On the other hand, Bob, a client who came in a few months ago, is 62 years old, sleeps in a recliner most nights because his back pain is too severe to stay in bed. He is an attorney working long hours with high levels of stress. His long hours keep him from exercising on a regular basis, he is a borderline diabetic and has recently started Lisinopril to control his newly diagnosed hypertension.

What’s the difference between my two clients? Sam has experienced a long and successful health span. At 90, his disease span has barely started to show. Bob, on the other hand, has an early onset disease span. He is losing his function and productivity while experiencing a slow and steady decline into the abyss.

There are several factors that influence the onset of one’s disease span. Factors such as genetic predisposition, lifestyle choices and sleep patterns are just a few examples that will influence the shape of your disease span curve. Often, the interrelatedness of influencing factors dictate our life’s outcome. By understanding our history, recognizing the triggering events that have occurred over time and managing mediators affecting our health, we are in the unique position to have a positive impact on our health/disease span curve.

Regardless of your previous lifestyle choices, you can create a big change. It is amazing how quickly our bodies respond to positive changes. In as little as 30 days, I have seen people decrease their need for medication, increase their energy, improve their sleeping habits and become more engaged in their personal relationships.

Remember Bob, in 45 days he was off his pain medication, sleeping in bed and played 9 holes of golf which is something he hadn’t done in 5 years. It is essential to understand your lifestyle history to take the necessary steps in making a well-rounded change. Success begins when you work with the right professional to re-write your story which will in turn elongate your health span, shorten your disease span and result in dying young at a ripe old age.

Jim Herkimer, DPT, MS, ATC  has been involved in health, fitness and rehabilitation for over 35 years. He is currently the CEO and Executive Director at Sports Conditioning and Rehabilitation (SCAR) in Orange, California. SCAR is a wellness and rehabilitation clinic providing a continuum of care for individuals through the life span. Throughout his career, he has had the opportunity to help a variety of athletes and individuals from all walks of life reach beyond their potential. 


Key Exercises and Training for Aging Successfully and Living Your Best Life

As the years roll by, nothing has become clearer to me than the fact that aging successfully requires a lot of work. When it comes to our bodies, nothing rings truer than, “If you don’t use it, you lose it.” This is particularly true not only when it comes to preventing declines arising from disuse, but also when trying to slow down the normal impacts of aging. 

The function of our bodily systems peaks at around age 25 and declines over time. As a result, your maximal aerobic capacity decreases, even with constant training, reflective of declines in maximal heart rate. In addition, your balance ability gets worse (particularly after age 40), bones get thinner, muscles atrophy, reflexes get slower, and recovery from workouts takes longer. Aging is not for sissies, but it beats the alternative!

The good news is that it is possible to slow the rapid decline of these systems by changing how you live your life. By including regular physical training, better nutrition, adequate sleep, and stress management, you can delay or prevent a lot of normal aging and reverse decrements caused by inactivity, neglect, disuse, and abuse of our bodies. The only caveat is that we can’t control or reverse neurological decline.

It starts to seem like preventing additional declines from inactivity or inadequate training gets to be a full-time job as you get older and you have to keep adding in additional exercises, stretches, and activities. A fitness instructor recently confirmed that it’s a bit like playing whack-a-mole: fix one weak area or physical problem and another one pops up. Welcome to aging!

So what can you do to live your best life both physically and mentally? I would suggest adding at least these (and many other) critical exercises to your weekly routine:

Cardiorespiratory fitness: Cardio workouts with faster training intervals

In addition to doing regular cardio activities like walking, cycling, and swimming, add in some faster intervals into any workout, such as walking faster for 10 to 60 seconds at a time during your normal walk or doing a hill profile on a cardio training machine. Doing so will increase your fitness more and improve insulin sensitivity for longer. It’s also fine to do high-intensity interval training (HIIT) at least once a week, but start out slowly and progress slowly to prevent injuries and demotivation. Not all your workouts should be equally intense, and varying your aerobic activities also lowers the risk of getting injured.

Muscular strength and endurance: Resistance training exercises

It is easy to work on your muscle strength and muscle endurance by doing a series of resistance exercises targeting your major muscle groups (in the upper body, lower body, and core areas). Pick at least 8 to 10 exercises that cover all these areas and do them at least two to three days per week. It’s fine to use your own body weight, household items (like full water bottles), hand weights, or resistance bands as resistance—you don’t have to have access to a gym or leave home. Adding in these exercises to your weekly routine is critical to aging well and being able to live independently throughout your entire lifespan.

Balance ability: Standing on one leg at a time (and other balance exercises)

This simple exercise involves standing on one leg for a minute, switching to the other leg, and repeating. Have something you can grab onto nearby, such as the back of a chair. You can hold on with both hands, one hand, one finger, or nothing as you get better at balancing. To challenge yourself, move your free leg in different directions (e.g., out front, to the side, behind you) while standing on the other one, or practice standing on uneven surfaces, such as a cushion. If your balance ability is really getting to be an issue, include other balance training activities each week as well.

Joint mobility and cartilage health: Stretches for all your joints

Do a series of flexibility exercises that stretch your joints in all their normal directions to maintain and increase their range of motion. With aging, we are all losing flexibility and diabetes can accelerate this loss when extra glucose sticks to joint surfaces (cartilage) over time and makes them more brittle. Try to stretch at least two to three days per week. The older you get, the longer you should hold each stretch (up to a minute on each one), and you may need to add in specialized stretches (such as for your calves or hips) to really work tighter joints to enhance your mobility and balance ability.

Bone strength: Weight-bearing activities and/or resistance training exercises

Your bones stay stronger when you put normal stress on them regularly, such as carrying your own body weight around when walking or jogging or doing resistance exercises with your upper body or carrying grocery bags. If you stay sedentary, your bones will lose minerals faster and get thinned out more quickly, and non-weight-bearing activities like swimming and cycling just don’t have the ability to build bone as much as weight-bearing ones. Try to adequately stress your bones to stimulate the bone mineral density to stay higher—at least two to three days per week.

Basic mobility and self-care: Wall sits and/or sit-to-stand exercise

Until you start to get older, you seldom think about how difficult it can be to get up out of a chair or off the sofa. Many older people get heavier and weaker and start to have trouble doing these basic maneuvers, which are critical to living well independently. To improve your ability, practice doing wall sits, which involves sitting against a wall with your hips and knees at 90 degree angles and your feet straight below your knees for as long as you can. This exercise will also help prevent knee pain and problems. Alternatively, you can do sit-to-stand exercises where you sit on the edge of an armless chair and practice getting up without using your arms. (This is also often called the “getting up from the toilet” exercise.)

Sexual enjoyment (and incontinence): Kegel exercises

Also known as pelvic floor muscle training, Kegel exercises can help with stress incontinence (i.e., urinating a little when sneezing or laughing) and normal incontinence (both urinary or fecal), and they may enhance your sexual pleasure to boot. The easiest way to identify the pelvic floor muscles is to stop your urine flow while urinating or tighten the muscles that keep you from passing gas. To do Kegels, imagine you are sitting on a marble and pretend you’re lifting it up by tightening your pelvic muscles and holding them contracted for as long as you can; do this a few times in a row. When your muscles get stronger, you can do these exercises while sitting, standing, or walking. Both men and women can and should do Kegel exercises regularly.

Sheri R. Colberg, PhD, is the author of The Athlete’s Guide to Diabetes: Expert Advice for 165 Sports and Activities (the newest edition of Diabetic Athlete’s Handbook). She is also the author of Diabetes & Keeping Fit for Dummies, co-published by Wiley and the ADA. A professor emerita of exercise science from Old Dominion University and an internationally recognized diabetes motion expert, she is the author of 12 books, 34 book chapters, and over 420 articles. She was honored with the 2016 American Diabetes Association Outstanding Educator in Diabetes Award. Contact her via her websites (SheriColberg.com and DiabetesMotion.com).


GETTING TO “YES!”: Marketing Strategies to Help People Invest in Their Health

Bill walked into my client’s fitness studio clutching two things: a book and a small piece of paper.

With a sheepish look, he revealed, “My doctor gave me your book and this script to contact you. That was almost a year ago, and I haven’t gotten it done. Until now.”

After discussing his fitness goals and health concerns, Bill pulled out a pen and inked a check for a full year of private training.

It took months to get him in the door … and just 15 minutes to close the sale.

What happened?

The Long Game

Good marketing is about helping people invest in something they’ll be glad they did. If you are selling a $40 product, the sale is relatively easy. But when you’re offering a lifestyle change, complex emotions are involved.

Bill delayed, but when he was ready, he knew exactly where to go and what to do. My client understood marketing for the long game.

Since our ideal prospects often encounter our message before they’re ready to buy, marketing for the long game focuses on two key strategies:

  • Helping prospects make a decision sooner.
  • Ensuring they choose you.

Inspire: Lead with Story

One of the most powerful devices in your marketing toolkit should be storytelling.

Specifically, storytelling that creates the emotions you want your prospects to feel and associate with your offer: joy, hope, urgency, victory, etc.

It’s these emotions that drive our powerful unconscious mind to make conscious decisions that make us feel good.

What goes into a good inspiring story?

My two favorite books on this topic are Michael Hauge’s Storytelling Made Easy and Donald Miller’s Building a StoryBrand.

The most critical elements shared in these books come down to four key points:

  1. Show your character is a normal person.
  2. Share the crisis that changed their thinking.
  3. Describe their journey with you as their guide.
  4. Show the reward of their victory.

Even a short 5-sentence testimonial can cover all four of these elements and drive your prospects’ desire to get started.

The more you share stories, the more you can inspire your audience with emotions they will associate with your brand for the long-term.

Encourage: Build Their Confidence

As a publisher, I encounter a lot of business authors who are anxious to write a 200-page book filled with overwhelming details.

Features and facts great for a small portion of the population, but the vast majority of buyers get overwhelmed by analysis paralysis and walk away “to think about it for a little longer”.

Good marketing is educating your prospect to the point they’ve got the confidence to begin your process… but not so much that they gain a false confidence they should be able to do a version of it on their own.

If you truly believe your services offer value they can’t achieve without you, then make sure your marketing doesn’t imply they should try.

Build their confidence in the benefits of your proven process, not the details or the data.

Equip: Help Them Start Simple

Overwhelmed people don’t buy, and confused people don’t start so if you want to make getting started easier, make it simple.

My team and I have been doing this for years within the fitness industry, using 100-page books explicitly designed to convert prospects into clients.

The books are lead magnets, turning the authors into fitness authorities and local celebrities.

They educate without overwhelming; giving readers an idea of who they’ll meet at the studio, what to wear, what to take with them, what to eat (or not eat), and what to expect in their workout sessions (and why). Vital details that can close a sale faster.

Now, think about your company.

Remove the fear-of-the-unknown obstacle by showing potential customers exactly what to expect in their first few visits.

If you’re marketing online, demonstrate – screen by screen – the buying and login process before they click the “buy now” button.

When you clarify exactly what to expect and what to do first, you make the process easier.

And that matters.

Take the Lead

When you understand that marketing is a long game, it transforms your marketing strategy.

Spend time developing assets that stand the test of time; particularly those you can build once and reuse over and over.

An inspirational talk (or webinar), a compelling book, and a thoughtful email onboarding campaign are all reusable assets that give you time to inspire, encourage, and equip people to say yes to life-changing decisions.

Nicole Gebhardt loves marketing, books, and key lime pie. She is the CEO of Niche Pressworks, a consulting and publishing services company for experts, speakers, coaches, consultants, and business leaders. Learn more about her 3-book strategies inside “The Ultimate Book Plan” at NichePressworks.com


Patients Need Personal Trainers: How personal training can impact millions

In the United States, 11.2 million people were diagnosed with obesity and/or diabetes over the last year.(1,5) These are primary risk factors leading to stroke and total joint replacements, adding another 8 million people per year.(6,7) This means that the fitness professional in the post-medical and post-rehabilitation space has more potential clients than they could hope to serve. The question is how to reach them and build a business around these problems.

Personal Trainer and marketer Joe Lemon has some advice.  Two primary problems for trainers trying to innovate this post medical/rehabilitation space are trust and visibility. Both these problems are interrelated and so deserve to be tackled for this space to become profitable.

In the United States, less than 50% of physicians suggest patients go to a gym. Even less (20%) recommend a personal trainer.(4) But the question is, why? First, we found a general ignorance of what personal trainers can do for their clients and, secondarily, if personal training was a safe, effective modality. This is partially due to a lack of standardization in personal training education and regulation across the USA. In addition, until recently, there has been a lack of specific training for fitness professionals in the medical fitness space that can be understood and trusted.

Even for those exceptional personal trainers who do provide the training to address specific clients’ post-medical/rehabilitation needs, there is a gap between their skills and clinicians’ knowledge that they exist. Joe has practical advice to close that gap and create a bridge to clinicians.

First, identify who these clinicians are. Sports medicine, orthopedic surgeons, neurologists, bariatric doctors and primary care physicians are all viable referral sources. Network and get to know someone who can make personal introductions for you directly to the doctor or their assistant or office manager, who is often the gatekeeper of the practice. Once you get the opportunity to talk to them, give them tangible, always take a pamphlet explaining your qualifications, education, and process. Providing them with hard copy printouts from the MedFit websites (medfitnetwork.org and medfitclassroom.org) are the most accessible sources of information you could use. And always, leave them with the material they can give their patients that link directly back to you in the form of business cards and pamphlets/brochures.

Lastly, get out and talk about what you do. Remember, communication is 7% what you say where 38% how you speak it, and 55% your body language.(3) Getting in front of people these days is easier now than ever. Schedule talks at gyms and coffeehouses, video it, and post it online. The more you talk passionately about what you love doing, the better. Connect with your potential client recruit them to be your spokesperson to their physician for you.

Dr. Grove Higgins is a chiropractor, rehabilitationist, soft tissue injury expert, researcher, anatomy instructor, biomechanist, human performance expert, speaker, and corporate health consultant. In 2015, Dr. Higgins cofounded Neuroathlete with Coach Patrick Marques (LTC, US Army Ret.) and Peter Hoversten. Neuroathlete’s goal is to more broadly deliver neurological training to a global audience.



  1. (CDC), U. D. (2021). 2020, National Diabetes Statistics Report. 
  2. Lemon, J. (2021). Business Development, Market Research, & Strategic Partnerships. (G. Higgins, Interviewer)
  3. Michail, J. (2020, 8 24). Strong Nonverbal Skills Matter Now More Than Ever In The “New Normal”. Retrieved from Forbes: https://www.forbes.com/sites/forbescoachescouncil/2020/08/24/strong-nonverbal-skills-matter-now-more-than-ever-in-this-new-normal
  4. Pojednic, R., Bantham, A., Arnstein, F., Kennedy, M., & Phillips, E. (2018). Bridging the gap between clinicians and fitness professional: a challeng to implimenting exercise as medicine. BMJ Open Sport & Exercise Medicine, 1-5.
  5. CDC f. (2021, 3 1). National Center for Health Statistics. Retrieved from Centers for Disease Control and Prevention: https://www.cdc.gov/nchs/hus/contents2019.htm#Table-021
  6. Springer, B. D. (2021). Highlights of the 2020 American Joint Replacement Registry Annual Report. Arthroplasty Today, 9, 141-142.
  7. Stroke. (2021, 5 25). Retrieved from Center for Disease Control and Prevention: https://www.cdc.gov/stroke/facts.htm
Fibromyalgia signs

Fibromyalgia and Exercise

According to the National Institute on Health (NIH), fibromyalgia affects over 5 million U.S. adults and an estimated 3-6% of the world population. While fibromyalgia is most prevalent in women (75-90% of those with fibromyalgia), it also occurs in men and children of all ethnic groups. People with fibromyalgia experience aches and pain all over the body, fatigue (extreme tiredness that does not get better with sleep or rest), and problems sleeping.

Fibromyalgia may be caused by a problem in the brain with nerves and pain signals. In other words, in people with fibromyalgia, the brain misunderstands everyday pain and other sensory experiences, making the person more sensitive to pressure, temperature (hot or cold), bright lights, and noise compared to people who do not have fibromyalgia. Fibromyalgia has been compared to arthritis. Like arthritis, fibromyalgia causes pain and fatigue. But, unlike arthritis, fibromyalgia does not cause redness and swelling, or damage to the joints.

Diagnosis and Causes of Fibromyalgia

Up until recently, fibromyalgia has been very difficult to diagnose coining the condition as the “invisible disease” believing that the syndrome was “all in the head” of those who suffer from fibromyalgia. However, currently fibromyalgia can be identified through a questionnaire and the Manual Tender Point Survey test. There has been a breakthrough recently with a blood test that may identify fibromyalgia making it even more possible to treat fibromyalgia. However, more testing is needed to be more widely accepted. Here is a short list of what may cause fibromyalgia:

  • Genes: Mutation or deficiency in the MTHFR or COMT genes specifically
  • Having other diseases such as arthritis
  • Family history
  • Emotional or physical abuse
  • Posttraumatic stress disorder (PTSD)
  • Gender:  Occurs mostly in women
  • Anxiety and depression
  • Not moving enough

Exercise and Fibromyalgia

Moderate exercise is known to improve use of oxygen, energy levels, anxiety, stress and depression, sleep, self-esteem, cardiovascular fitness, muscle strength, and mobility. While the pain and fatigue associated with fibromyalgia may make exercise and daily activities difficult, it is crucial to be physically active. Usually, there are no specific exercises to avoid if one has fibromyalgia. Aerobic exercise (running, jogging), weight training, water exercise, and flexibility exercises may all help.

Golf, tennis, hiking, and other recreational activities are also healthful. However, exercising hard (overexertion) leads to the problems people experience post-exercise, which are called “post-exertional malaise.” This occurs because people with fibromyalgia don’t have the energy to condition like others who can handle the increase in exercise and conditioning. Instead, if the exercise uses more than the limited amount of energy the body can make, their systems crash, and they feel like they were hit by a truck for a few days after. Because of this, the key is to find an amount of walking or other low-intensity exercises one can do, where he/she feels “good tired” after, and better the next day. Instead of ramping up in the length or intensity of the workouts, one should stick to the same amount while working to increase energy production.

Benefits of Exercise

Because the main focus of fibromyalgia is neurotransmitters and brain health, one key benefit of exercise is the boosting of endorphins and serotonin in the brain. Studies show that exercise can help restore the body’s neurochemical balance which in turn triggers a positive emotional state. Boosting levels of natural endorphins are essentially boosting pain-fighting molecules that help to reduce anxiety, stress, and depression which are symptoms of fibromyalgia. Elevating serotonin plays a vital role in mediating moods thereby helping relieve symptoms of fibromyalgia.

Other benefits of exercise include:

  • Burning calories and making weight control easier
  • Giving range-of-motion to painful muscles and joints
  • Improving a person’s outlook on life
  • Improving quality of sleep
  • Improving one’s sense of well-being
  • Increasing aerobic capacity
  • Improving cardiovascular health
  • Increasing energy
  • Strengthening bones
  • Strengthening muscles
  • Relieving pain

Join CarolAnn and Irene McCormick for a webinar on this topic, Tips for Fitness Professionals Training those with Fibromyalgia

CarolAnn (M.S., CPT, CN) is a 25+year fitness industry veteran holding positions such as program director, studio owner, educator, presenter, and author.  She develops health/fitness curriculum for organizations such as FiTOUR, Hydracize, MedFit Network, and PT Global.  Along with producing and starring in several fitness videos, she is an expert contributor for publications such as Livestrong, PFP, and New Tampa Style Magazine. She serves on the Health Advisory Board for MedFit Network.  She is now spreading the gospel of health and fitness targeting churches with Chiseled Faith®.  She has been selected to be a 2019-2021 National Fitness Hall of Fame Fitness Superstar.  You can find her work at CarolAnn.Fitness and ChiseledFaith.com.


The (Current) Truth About Vitamin D

There are more health claims made about vitamin D than perhaps any other vitamin.  Media stories touting vitamin D for this ill or that are common, particularly in the age of COVID-19. We’re also frequently told Americans don’t get enough vitamin D, with surveys showing as many of 40% of individuals have below optimal amounts in the blood. So how do we get vitamin D and what claims are true and backed by research?  Let’s take a closer look at vitamin D to flesh out what we know for sure and where more research is needed. 

What is Vitamin D and How Do We Get It?

Molecularly, vitamin D is a group of fat-soluble compounds with a four ringed cholesterol backbone. What’s most important to know is that it comes in two forms — as vitamin D2 in food and as vitamin D3 in our skin.

Vitamin D3
Our skin is our primary source of vitamin D, but it begins there as an unorganized and inactive form, requiring UV exposure to convert to usable vitamin D3. Conversion via UV light is exceedingly efficient, and it’s estimated brief exposure of the arms and face is equivalent to ingesting 200 international units day. Conversion varies however with skin type (darker skin converts more), latitude, season and time of day. Infants, disabled persons and older adults often have inadequate sun exposure as well, and the skin of those older than 70 also does not convert vitamin D as effectively. Interestingly, vitamin D also requires temperature to be activated, so you may not get as much of a benefit from sunlight in the winter months as you might expect.  

Vitamin D2
Because it is fat-soluble, dietary vitamin D2 is best absorbed with fat in the diet and fish is a common source. Uptake can be negatively impacted by disorders associated with fat malabsorption such as celiac disease, Crohn’s disease, pancreatic insufficiency, cystic fibrosis, short gut syndrome and cholestatic liver disease.

Vitamin D in the Body: What We Know It Does

Once activated and in the bloodstream — either by UV exposure or absorption through the diet — the liver converts vitamin D to 25-hydroxyvitamin D (25[OH]D), and then the kidneys further convert it to 1,25 hydroxyvitamin D, the most active form of vitamin D in the body. For this reason, kidney and/or liver problems can also negatively impact vitamin D levels.

Interestingly, all cells in our bodies have receptors for vitamin D, and this has in part fueled the varying claims as to how it might impact health. What we know for certain is that it helps with calcium absorption in the gut, regulating calcium levels via the kidneys, and regulating parathyroid hormone. Vitamin D’s role in calcium regulation and absorption means it has a direct impact on healthy bone growth and turnover. For this reason, you often see it in calcium supplements.

Research has also shown a clear correlation between Vitamin D and muscle health, including research showing improved lower body strength. Some research has also shown vitamin D can help prevent falls in the elderly.

Notable Areas Where the Jury is Still Out

  • Vitamin D has been thought to lower the risk of cancer, but currently, there is insufficient evidence to support this, though there are many ongoing studies.
  • There is also insufficient evidence showing that vitamin D helps improve autoimmune conditions and respiratory conditions such as asthma, COPD and acute viral respiratory diseases.  In a large study from the UK, no association was found between vitamin D levels and risk of mortality from COVID-19.
  • Although low vitamin D levels have been associated with an increased risk of cardiovascular disease in some studies, there is no evidence that vitamin D supplementation improves cardiovascular outcomes.
  • Similarly, a growing number of trials examining the effects of vitamin D supplementation on pregnancy and birth outcomes show conflicting results, with some showing reduction in risk of low birth weight, but more data is needed.

Naomi L. Albertson M.D. is Board Certified by the American Academy of Family Physicians and specializes in the non-surgical management of musculoskeletal problems, sports injuries, concussions, and the treatment of osteopenia and osteoporosis.  A graduate of Tufts University School of Medicine, Dr. Albertson’s interest in bone health, exercise physiology and maximizing performance led her to develop Dr. Ni’s OC2, a bone health and muscle strength supplement for the unique frame support needs of adults over age 35. Visit her website, boneandmuscle.com.

Young woman having knee pain

Women Are More Susceptible To ACL Injuries: 5 Essential Exercises To Minimize The Risk

Women have different biomechanics due to a slightly wider pelvis, which means their knees buckle more easily when landing from a jump. Women have looser joints, which is a risk factor for knee problems, and muscular, strength and hormonal issues also play a part.

The ACL provides the knee joint with stability and rotational control during movement. When an ACL tear happens, hearing or feeling a ‘pop’ at the time of injury is common. This is followed by localized swelling at the knee joint.

An ACL injury can occur in several ways:

  • Rapid change of direction
  • Sudden stop
  • Sudden deceleration while running
  • Landing incorrectly after a jump
  • Hyperextension of the knee
  • Direct contact or collision while playing a sport

If you experience any sharp or sudden pain at the knee, especially during sports or from a fall, follow the First Aid RICE protocol immediately — Rest, Ice, Compress, Elevate — and seek medical attention immediately.

There isn’t much you can do once the injury happens, but there are ways to minimize the chance of it happening in the first place. Prevention is better than cure so focus on strengthening the kinetic chain and muscles around the knee. If you do lots of sport with plyometric movements, ensure your technique and form is correct, and include agility drills for neuromuscular control.

Here are 5 essential exercises to help stabilize and strengthen your knees, hips and glutes, which in turn will help prevent an ACL injury.

Single Leg Deadlift

Ensure that your knee doesn’t buckle and aim to keep your hips level. Keep your spine neutral and braced throughout the entire movement while maintaining balance.

Elevated Hip Raise

This exercise targets the hamstrings and calves. Maintain a neutral spine throughout the range of movements.

Walking Leg Lunges with Torso Rotation

Maintain an upright torso with your hips squared. If you feel a sharp pain in your knee at any time during this exercise, stop and seek advice from a qualified trainer.

Lateral Squats

Begin by placing your feet wide apart, then shift your weight from left to right while placing most of your body weight on the heels of your feet. If you feel a sharp pain in your knee at any time during this exercise, stop and seek advice from a qualified trainer.


Reprinted with permission from www.purelyb.com

Ke Wynn Lee is an author and an international award-winning corrective exercise specialist who currently owns and operates a private Medical Fitness Center in Penang. Apart from coaching, he also conducts workshops and actively contributes articles related to corrective exercise, fitness & health to online media and local magazines.


Two Big Fitness Marketing Mistakes Post Pandemic

If you make either of these two big fitness marketing mistakes post-pandemic, it will cost you. You’re going to make them totally unintentionally. I mean of course, right? Why would anyone intentionally make a marketing mistake?

Beyond that, though you may think that yes, you’ve got these two bases covered and realize after reading this and listening to my podcast on the topic, no you don’t.

One way you know is you’re attracting the wrong kind of people.

Another way is you’re not getting any engagement on your social or your content marketing. 

If you confuse, you lose.

  • What are you sharing in your social media posts?
  • Do people understand what you do, why you do it?
  • Are you establishing yourself as a go-to authority in the area where you want people to find you for programs, products, and services?


  • The name of your social media profile
  • The posts you create (one by one because that’s how they see them)
  • The way you’ve positioned yourself

And then apply this to the following to avoid the two biggest fitness marketing mistakes

Big Fitness Marketing Mistake #1: No Specific Audience

The other day I reviewed a business website and social media platforms as part of a social media audit. It was hard to know who the ideal customer was and if I couldn’t tell as a fitness marketer looking for it, how could anyone?

Just because you’re focused on a certain age and gender (demographic), it doesn’t mean that everyone in that demographic wants the same thing.

First, there’s your niche. Are you about food, exercise, mindset, hormones, weight loss? What is your specific niche?

But that’s not even enough.

Here’s an example

Take women in menopause. Many are married, but an almost equal number are single. Are you talking about dating? About traveling alone? Or about family vacations? About drinking wines and trips to Napa? Some (I’m one) wouldn’t enjoy that at all because they rarely, and then barely, drink.

Some women have a conservative view of menopause, what’s happening and possible, while others are thinking about doing triathlons after retirement. Who are you talking to?

Women in perimenopause are more likely to have kids at home full-time jobs, and a unique set of problems, compared to women just post-menopause. There’s a subset of women in post-menopause who did have children later… so who are you talking to? Define it very specifically. And realize, they need to feel “like you.” If your images, videos and copy doesn’t resonate with who they are or want to be, you miss the opportunity to help women looking for you.

Find out the #2 biggest fitness marketing mistake and listen to Debra’s podcast on this topic… visit Debra’s blog, Fitness Marketing Mastery

Debra Atkinson is the #youstillgotitgirl who is flipping 50 and changing the way thousands of women think about their second half. She’s the host of the Flipping 50 TV Show and the Flipping 50 podcast. As a master personal trainer, strength and wellness coach with over 30 years fitness industry experience, she works with women who are pro-aging with vitality and energy. She serves on the MedFit Education Foundation Advisory Board, is an international fitness presenter, and author of hundreds of articles and multiple books. Visit her website, flippingfifty.com