Categorized as: CF Naples

How to offset the effects of excessive sitting

Sitting can wreak havoc on your health, and not just in the form of minor aches and pains. Recent studies show that too much sitting contributes to a host of diseases—from obesity and diabetes to cancer and depression. The typical seated office worker suffers from more musculoskeletal injuries than those workers who do daily manual labor. It turns out that sitting is as much an occupational risk as is lifting heavy weights on the job. The facts are in: sitting literally shortens your life. Your chair is your enemy, and it is murdering your body.

In this groundbreaking new book, Dr. Kelly Starrett—renowned physical therapist and author of the New York Times and Wall Street Journal bestseller Becoming a Supple Leopard—unveils a detailed battle plan for surviving our chair-centric society. Deskbound provides creative solutions for reducing the amount of time you spend perched on your backside, as well as strategies for transforming your desk into a dynamic, active workstation that can improve your life. Read more…

Hollow Body Rocks

How to do Hollow Body Rocks

  1. Lie on your back in the hollow body position (lower back in contact with the floor, arms extended covering ears, and legs straight with toes pointed).
  2. Begin rocking back and forth maintaining the hollow body form.


  • Keep the abs and butt tight at all times.

Position / form:

  • Back is rounded, pelvis tucked under and lower back touching floor.
  • The legs are straight, held tight together, with toes pointed.
  • The arms are extended straight, covering the ears.


  • Develops strength in the abdominal and core body.
  • Good for progressing towards basic gymnastics exercises, particularly the handstand.


  • Aim to build up to 100 hollow body rocks or 3 minutes of sustained rocking.

The hollow body is a fundamental gymnastics position and after practicing the basic hold, trainees should progress to this rocking version to further develop core strength.

Practicing this exercise will help with balance based exercises and holds, knitting together the midsection and building stability in the core.

Beginning the Hollow Body Hold

If you’re new to Hollow Body Rocks you should begin by mastering the hollow body hold. Aim to develop a sustained 3 minute hollow body hold before progressing to the rock version.

Advanced Hollow Body Rocks

  • Build core strength until able to perform 3 minutes of hollow body rocking.

Once you have achieved this goal you should have enough core body strength to start seriously pursuing other gymnastics exercises such as the handstand or l-sit. Read More…

Changes to the Nutrition Facts Label

The FDA today finalized the new Nutrition Facts label for packaged foods to reflect new scientific information, including the link between diet and chronic diseases such as obesity and heart disease. The new label will make it easier for consumers to make better informed food choices.

Explaining the Changes

Highlights of the Final Nutrition Facts Label

1. Features a Refreshed Design

  • The “iconic” look of the label remains, but we are making important updates to ensure consumers have access to the information they need to make informed decisions about the foods they eat. These changes include increasing the type size for “Calories,” “servings per container,” and the “Serving size” declaration, and bolding the number of calories and the “Serving size” declaration to highlight this information.
  • Manufacturers must declare the actual amount, in addition to percent Daily Value of vitamin D, calcium, iron and potassium. They can voluntarily declare the gram amount for other vitamins and minerals.
  • The footnote is changing to better explain what percent Daily Value means. It will read: “*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.”

2. Reflects Updated Information about Nutrition Science

  • “Added sugars,” in grams and as percent Daily Value, will be included on the label. Scientific data shows that it is difficult to meet nutrient needs while staying within calorie limits if you consume more than 10 percent of your total daily calories from added sugar, and this is consistent with the 2015-2020 Dietary Guidelines for Americans.
  • The list of nutrients that are required or permitted to be declared is being updated. Vitamin D and potassium will be required on the label. Calcium and iron will continue to be required. Vitamins A and C will no longer be required but can be included on a voluntary basis.
  • While continuing to require “Total Fat,” “Saturated Fat,” and “Trans Fat” on the label, “Calories from Fat” is being removed because research shows the type of fat is more important than the amount. Read More…

Make Your Life Better: Get Horizontal

Here’s what you need to know about sleep. Rowan Minnion: Sleep Expert Rowan Minnion is a sleep expert. And not one of those poser experts, like the salesman trying to sell you a pillow-top mattress. Minnion is an exercise physiologist who studied at both the University of Glasgow and Iowa State University. Upon graduation, he ran the sleep lab at Imperial College in London, England, where he worked as a research scientist. Minnion explained that the science of sleep is complicated.
“Sleep is a big mystery to most,” he said.
 Despite the unknowns, research shows there’s an obvious connection between sleep and physical recovery. Rowan believes this mostly has to do with hormonal changes that occur in your body during the night. Three hormones Minnion said are especially connected with sleep are growth hormone, leptin and the ever-dreaded cortisol. Read More…

How to Choose a Safe Water Bottle

I’ve made my stance on bottled water quite clear before, but I’ll go ahead and reiterate: bottled water is a joke. It’s completely unnecessary, unless you’re in a nation with unsafe water quality, and the plastic bottles make for excellent landfill fodder. You could reuse the bottles, but then you’ve gotta worry about the plastic leaching into your water, especially the more you refill and reuse them (and don’t ever stick ‘em in the dishwasher). Poor taste is one thing – I can’t expect a person to happily drink tap water that tastes terrible – but tap is perfectly safe to drink, especially if used with a simple filter. And if it weren’t, most bottled water wouldn’t be any better, since it’s often just repackaged tap (check the label or cap – if it says “from a municipal source” or “from a community water system” or anything along similar lines, it’s tap water). Sparkling water in glass bottles is justifiable (tap isn’t bubbly, after all, although you could make it so at home, and the glass bottles are definitely reusable (I like filling them with homemade salad dressings).

But if you’re just after fresh drinking water, the tap will be fine. You can buy a filter if you like – I do, myself – or you could locate a nearby freshwater spring, if tap isn’t cutting it. The best water I’ve ever tasted came from a campsite faucet in Lake Tahoe. You could taste the minerals; it was like drinking from a fresh water stream before it got dangerous. I swear, if it didn’t mean a eight-hour drive each way, I’d get all my water from that tap. Oh well. I’m getting off topic. Just don’t buy crate after crate of water in plastic bottles is the essential gist of my spiel.

Still, bottled water is undeniably convenient, which is why it’s probably so popular (along with unfounded fears regarding tap water safety). I can’t ignore the convenience factor. I like it myself. Most people just reuse their old plastic bottles, those simple, unassuming polyethylene terephthalate (PET) bottles. It’s an environmentally friendly gesture, but it’s one that may promote health issues, including the leaching of DEHP – a potent carcinogen – with repeated use. And, of course, there’s always our old friend, Bisphenol A, to contend with when plastics are involved. He turns up in the darndest of places, but that doesn’t mean you should simply throw in the towel. Avoid those old plastic bottles. Then there are the glass bottles. Safe? Yeah, but they’re also heavy and fragile – not the ideal water vessel for active individuals like our readers.

A better option is to go with a permanent water bottle expressly designed for the purpose. There are dozens on the market, but it usually comes down to a standoff between bottles made of polycarbonate plastics, aluminum, and stainless steel. Let’s see if we can find a clear winner. Read More…


The Benefits of Voodoo Floss

Ever wonder why so many athletes are hooked on their Voodoo floss? Are you trying to decide if you should get some? Not sure how to use yours? Hopefully you already know all of the wonderful uses for Voodoo floss and it’s amazing benefits for your mobility and recovery but just in case you do not, here’s a summary of why this tool is so magical along with some examples and ideas for making the most of your floss.


Voodoo Floss helps break up intramuscular junk to allow for greater mobility and blood supply to an area. By squeezing the muscle in a tight wrap, then forcing it through a full range of motion (ROM), friction between muscle fibers helps break up fuzz, scar tissue, lactic acid and other junk in those tiny places that foam rolling and lacrosse ball techniques can’t address. You will only leave the Voodoo floss on for about two minutes.

Example: TIGHTLY wrap the calf and do calf-focused self-myofascial release (SMR), stretching, squats, lunges, etc.


When you release the band, a rush of blood washes through the muscle; this not only brings nutrients for growth and healing but also clearing out all that junk you just broke up. This is also true for injury recovery and can be used to aid the healing of strained tissue. For swollen areas, you want to promote lymphatic drainage. To do this, wrap the band about half as tight as you do when you’re trying to mobilize the area. It’s good to put the area through gentle ROM if you can; shoot for more of a compression massage where you are physically maneuvering the area versus bashing it to death. Read More…