The Ground Test: Why It Matters More Than You Think

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Imagine this: you’re at home, and something rolls under the couch. You kneel down to grab it, but when it’s time to get back up, it feels harder than it used to. Sound familiar? For many people, getting up and down from the ground isn’t something we think about—until the day we realize it’s a challenge. But here’s the truth: this simple movement is one of the most powerful tools we have for staying independent and preventing falls. Why It’s So Important Falls happen—even to healthy, active people. The difference comes down to how safely and confidently you can get up…

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The Importance of Foot Health for your Balance

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Feet play a critical role in balance, mobility, and overall stability, especially as we age. Here’s why they matter so much—and how they can impact balance: 1. Foundation of the Body Feet are literally our foundation. Each foot has 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments, all working together to support movement and posture. When something’s off—sensation, pain, other abnormalities—it can affect everything from the knees to the hips and back, throwing off balance. 2. Sensory Feedback and Proprioception Feet have a high concentration of nerve endings that provide sensory feedback to the brain about body position—this…

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Is it Time to Change up your Walking Routine?

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Caucasian women walking in park

Walking is one of the best things you can do for your health and there are ways to change it up to make it even better! Change speeds! This challenges your balance and your muscles more than maintaining one speed for the duration of your walk. If you walk the same route everyday try reversing it or walking somewhere new. This also helps keep your brain stimulated. Try to include inclines and declines,( as long as you can do it safely), to work your muscles differently. This can also challenge your balance and posture. Make sure on the inclines you…

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Another reason to add planks and wall sits to your routine

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If you have high blood pressure or would like to maintain your current blood pressure planks and wall sits can help!  A large study done in the British Journal of Sports Medicine found that wall sits and planks (isometrics) reduced blood pressure more than aerobic/ cardio exercise, High intensity interval training and resistance training. All of these exercise programs helped to reduce blood pressure but the isometric exercises had the most significant reduction in both systolic (top number) and diastolic (bottom number) blood pressure. Planks and wall Sits (also known as wall squats) are isometric exercises. Isometrics focus on the…

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Strength Training: A Prescription for Aging Well

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If you aren’t strength training, you should be! It is never too late to start strength training and it will bring numerous benefits at any age.  Whether you are inactive or active, like exercise or hate exercise, it can make an incredibly positive impact on your life.  Let’s go over all the ways strength training can help you: Improve your sleep Increase cognition Increase your energy and metabolism  Increase longevity Improve your posture Increase your confidence Maintain independence as you age Increase bone density which reduces risk of osteoporosis Preserve and enhance muscle mass which progressively decreases with age if…

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Tips for Traveling and Fitting Exercise in this Holiday Season

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The holidays are right around the corner, which is exciting, can be stressful, very busy, and can throw us off of our routine. I know for me, it is harder to make time to exercise. It is even harder to keep up with an exercise routine if you are traveling. Here are some tips to keep exercising during this busy and fun holiday season. If you are traveling by car, take breaks every 2 hours to to walk/stretch. This will help decrease aches and pains and keep your body happy. If in a car or a plane, pump your ankles…

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Benefits of Small Group Training

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Meeting with a personal trainer one-on-one may be intimidating to some people. It can also be intimidating to start a group fitness class that has a lot of participants. If either of these sound like you, you might benefit from small group training.  There are many benefits to small group training, such as: Exercise programs are designed by a personal trainer to meet your individual needs and goals The small group allows for camaraderie which can also increase motivation, accountability and make it more fun  The personal trainer is able to build a connection with each individual and give proper…

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