Categorized as: CF Naples

Is Sprinting 10 200 Meter Repeats as Effective as Running 5 miles?

More effective. And this is precisely the runner’s dilemma.


Running is funny. Even ridiculous at times. Seriously. Why do we run? Kidding, I love running, but you know you have all asked yourselves this same question during a run. Or during every run.

I find that my clients, who have been running for years, usually get frustrated trying to get his or her pace down and to make matters worse, what usually goes hand in hand with this frustration, is a lack of any major weight loss. That last 10 POUNDS…WHY!

If you are looking to improve your pace for half marathons or 10k’s, or just want to lose weight, you have to start letting go of that mileage and implement some speed work. In a recent study in the International Journal of Sports Nutrition, Exercise and Metabolism, the researchers found that 2-minute sprint interval sessions done 3 times a week for 6 weeks elicited the same fat burning effects as a session of 30 minutes of endurance exercise. Read More…

Hamstring Flexibility – 6 Tips to Loosen Tight Hamstrings

There’s a few factors that contribute to a lack of hamstring flexibility, such as:

  • Truly tight hamstrings
  • Prior injuries
  • Decreased back/pelvis mobility
  • Overwork
  • Improper training

Let’s take a look at some of these factors and some strategies you can employ to improve your hamstring flexibility.

What Causes Tight Hamstrings and How to Fix Them

First of all, are your hamstrings really the problem?

For example, your calves (gastrocnemius muscles) cross the knee joint, so restrictions there can make keeping your knees straight harder than it should be.
This may seem silly or obvious, but just because you can’t touch your toes doesn’t necessarily mean your hamstrings are to blame for your limited range of motion. There can be quite a few structures in your “posterior chain” that are limiting your movement (especially if you have a job that requires you to sit or drive for long periods of time).

  • Also, the connections from your deep hip muscles (glutes, piriformis, gemelli, etc.) can affect the ease in which your pelvis tilts, thus affecting how you bend forward at the hip.
  • Another factor could be the tightness of the fascial interconnections between your muscle groups (picture this as your muscles being “stuck together,” and thus they don’t slide freely beside each other).
  • Then there’s joint restrictions at your lower back and pelvis, which can cause increased tension throughout your hips and legs. With these, people often feel much more freedom in their motion after doing exercises that limber up the spine (without stretching their legs much at all). Read More…

Why Work-Life Balance Is a Lie

According to best-selling author Jay Papasan, work-life balance is a myth.

The concept has been around since the 80s. But now that technology has become so pervasive in today’s society, there is no longer a boundary between when we’re at work and when we’re at home. And when we hear or read the word “balance,” we tend to think of it as a destination (i.e., “If we just get organized enough, everything will fall into place and be perfect.”)

But work-life balance isn’t a destination. It’s a verb. It’s something we have to continually work on and practice actively — and that’s something Jay gets into in his new book, The One Thing.

Work-life balance, in the way it’s idealized, is not possible. We all have things we need to get done, and sometimes we have to spread ourselves a little thin to accomplish it all.

When those time-consuming projects or commitments are happening, we tend to put aside other priorities, like our health, relationships, or spirituality. But here’s the thing: If we neglect those things for too long, we may derail any work we’ve done.

The trick is to be hyper-aware of when you are out of balance and actively seek counter-balance when those time-sucking commitments are completed.

Think about the last grueling project you had at work, the one that took you all week to finish it. Once it was complete, did you immediately move on to the next work project? Or did you take time to counterbalance that week you lost to work? Did you actively take time to re-focus your health, relationships, and spirituality?

If not, you should try it.

If we want to be excellent at work, we do need to be out of balance. The important thing is to purposefully take the time to counter-balance in the other areas of life. Read More…

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…