SI joint and Core exercises

Single leg squat: 2-3 sets/ 15-25 reps/ 2-3x a week.

The lower the squat, the harder it is. Start off on a high surface.

 

 Bridge and Hold on a swiss ball. 

hold position for 30-60 seconds x 2 sets x 2-3 days a week.

Single Leg Bridge up

2 sets x 15-25 reps each leg x 2-3 times a week

Swiss ball single leg bridge

2-3 sets x 15-25 reps x 2-3 days a week

Swiss Ball hamstring curls

2-3 sets x 20-25 reps x 2-3 days a week

Basic Plank

hold position for 30-60 seconds / 2-3 sets/ 2-3 days a week

Single leg Plank leg lift

2-3 sets 15-25 reps 2-3 days a week

The ultimate plank

This is more advanced exercise and there are no need for crunches with this one. You'll see why!!!!

2-3 sets 10-25 reps 3 days a week

All of these exercise will help you stabilize your lower back and strengthen you legs. The exercises are by no means the only ones to help but I thought maybe some of the easiest to start with. 

 Take this advice as you wish, with out the help of a spotter or someone to correct your mechanics as you go through these exercises, we are not responsible for any injury that may occur.

Contact us for more information
817.308.9958

Time to Fight the Obesity "Disease."

It can be hard for someone who is fit/healthy to really understand what an obese person has to go through on daily basis.

I have decided to help fix the problem. We as personal trainers make a living keeping people in shape or helping them become better at their sports. All the while, neglecting a large segment of society that can't afford our services and are in desperate need.

I am teaming up with 4 other trainers to provide what we hope will be a growing trend across the country to motivate people to become healthy.

We are designing a massive boot camp as a public service. Our Goal is to have at least 100 people per camp striving to change their lives for the better.

If you know someone that would benefit or needs a push, send them my way.

If you would like to help out in some way, please get in touch with me at hadl98@yahoo.com or call 817.308.9958.

We will need volunteers and donations and a large field or facility.

Core Exercise

Here are a few easy yet hard core exercises to add your fitness routine.

Perform each exercise as shown.

Hold for a minimum of 20 seconds
working up to 60 seconds.
Gradually increase to 3 sets.

*If your not shaking, than your not engaging your core or it might just be too easy.

Medical referral's for Massage Therapy in Fort Worth

I deal with this topic on a pretty regular basis.

"My doctor has prescribed Massage Therapy for a problem I am having." Do you work with stuff like this?

Let me first state that it is required to have a physician's prescription for medical massage therapy if you want your health insurance to cover it.

Your first problem. In the state of Texas Insurance rules are vague enough that insurance companies are not required to cover this service when performed by a massage therapist. You may;however, find a chiropractor or a physical therapist because they are more likely to cover it. It's unfortunate but that is how it is.

If you choose to see me, the way I handle the situation is you first check with your insurance to see if they cover Massage Therapy when performed by a massage therapist. If they do, you pay me out of pocket and I give you the proper paperwork to get reimbursed.

The alternative to health insurance is the Medical Savings Account. You still need a prescription, but most MSA's cover Medical Massage Therapy.