Exercises to improve shoulder health

For great shoulder health it is very important that the shoulders are mobile and strong through full range of motion. The shoulders are the most mobile joint in the body. They are capable of extension, flexion, rotation adduction, abduction, and circumduction. Since the shoulders are very mobile and very dependent on other joints of the body. It is best to stretch and strengthen the shoulders in as many ranges as possible. Below is a list of my favorite shoulder stretches and exercises to help keep my shoulders healthy.

Band/Broomstick Pass through 
Grab a resistance band or broomstick and perform this exercise to help improve range of motion of the shoulders.
2 x 15-20


Band pull apart 
Keep shoulders down pull the band  apart but make sure to keep you elbows straight and squeeze your shoulder blades together  when you finish the movement
2 x 20

Scapular Push-ups 
Get in to a push-up position on the ground. Keep the elbows locked and make sure to only move through you shoulders pushing them into the ground and allow your body to drop between the shoulders.
2 x 15-20

Child Pose with Lat Stretch
Try to walk you hands up as far as you can and get a good stretch in the lats. Then walk your hands to one side to get a better stretch.
2 x 30 seconds each


Thoracic Extension with a Foam roller 
Grab a foam roller and a weight and you will bridge over top the foam roller using the weight as an anchor.

Progression 2 

Scapular Depression
You will need either a bar to hang from or a lat pull down machine. The goal is to help recruit lower trapezius and lats. Arms stay straight and from their pull your shoulders down. you will only move about an inch or two that is fine.
2 x 15

Performing these exercise will help improve your shoulder health but it will take consistency to see results. Stick with it gang


29 lessons I’ve learn in 29 years

Today November 24th is my birthday. I’ve decided to write a post about 29 things lessons that I have learned throughout my life.

  1. It doesn’t have to be perfect in the beginning just get it started
  2. You don’t live life for yourself; you live life for others
  3. Surround yourself with like minded individuals they will bring the best out of you.
  4. Save money….as much as possible
  5. Learn to forgive and let go of the past. Look forward to the future.
  6. Trust you gut when making difficult decisions.
  7. Do what you love to do for a living.
  8. Killing your clients with every workout is not the best way to keep clients around.
  9. Master the basic movements: Push, Pull, Squat, Hip Hinge, and Carry
  10. Donate and volunteer more. It is worth it.
  11. The hours that you sleep before 12 am are way better than the hours you sleep after 12am.
  12. Preparation will always lead to success. If you don’t prepare you can hope for success.
  13. Diet and proper nutrition will beat any exercise program when it comes to fat loss.
  14. People will always comment on what you are doing good or bad.
  15. Always strive to better yourself. Read a book, watch a lecture, go to a seminar.
  16.  In order to receive you must give first.
  17. People don’t care about what you do. They want to know why you do it.
  18. Smile more( my mother would always tell me that)
  19. Put 100% in everything you do.
  20. I can’t drink milk…( I’ve tried too many times)
  21. Everyone you meet knows something you don’t
  22. It is better to ask for forgiveness than to ask for permission
  23. You can survive a long time on pancake mix and ramen noodles
  24. Never Quit
  25. You are responsible for you. Your current outcome is based on decisions you made in the past.
  26. Try to make someone laugh everyday( that a personal goal of mine)
  27. You can’t do everything alone; don’t be afraid to ask for help.
  28. If you want to go fast go alone; If you want to go far bring others with you.
  29. Make sure to call you Parents every week.

Workout Blog Nov 23rd 2015

Easy Strength Program

Warm up


C2 rower

2 min row 1 min active rest x  5

Back Squat 3 x 5 @ 225

Bench press 3 x 5 @ 205

Snatch Grip Deadlift @ 225

Pull-ups 3 x 5

Farmers walk 200m @ 70lbs each hand

How Heavy is your Glass?

A psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected they’d be asked the “half empty or half full” question. Instead, with a smile on her face, she inquired: “How heavy is this glass of water?” Answers called out ranged from 8 oz. to 20 oz. She replied, “The absolute weight doesn’t matter. It depends on how long I hold it. If I hold it for a minute, it’s not a problem. If I hold it for an hour, I’ll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesn’t change, but the longer I hold it, the heavier it becomes.” She continued, “The stresses and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them a bit longer and they begin to hurt. And if you think about them all day long, you will feel paralyzed – incapable of doing anything.” It’s important to remember to let go of your stresses. As early in the evening as you can, put all your burdens down. Don’t carry them through the evening and into the night. Remember to put the glass down!

Great Advice from Jeff Bezos

Michael Boyle's Strengthcoach.com Blog

This is a third hand link but, well worth the clicks. My friend Joe Bonyai tagged me on Facebbook. He got it from Medium.com. Either way, click and learn.

Great Advice from Jeff Bezos

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Life itself is your teacher

Chape Fitness

Life itself Bruce Lee

“Life itself is your teacher, and you are in a state of constant learning” – Bruce Lee. Photo: me 🙂 #mondaymotivation

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Life is a Bell curve

As I am about to come up on my first full year without school I began to notice a lot in the world. The biggest thing I have notice is that the bell curve still applies to just about everything. The one topic in particular is the abilities of trainers. I have had the chance to visit and talk to many trainers from different walks of life. Each bring something unique to the table. But i still notice that even in the same facility trainers will still stay true to the bell curve. I find that trainers that share the same certifications will have completely different skill levels when dealing with clients. I see one trainer who walks his clients from machine to machine and basically becomes a human rep counter. The other will take a similar client and teach them how to use free weights. I can’t say which is wrong or right because sometimes you won’t be able to do a lot of exercises due to limitations(personally lean towards teaching clients how to move properly). How can a professional who have the same certifications perform exercises that are detrimental to their client. I guess I haven’t been in the business long enough to understand why those trainer decide that it’s important to take their clients money like that. I guess it shocks me because I expect better from professionals in this field but I guess people will always fall under the bell curve.

When its gone

I read a quote the other day that got me thinking ” People don’t start worrying about their Health until they lose it” Those words for some reason speak volumes to me.  It goes along those same quote you don’t realize how important something is until its gone.  I can say that I have been just like everyone else in this world. All my friends see me as the health nut. I eat healthy I work out everyday I try to do things that will help make me healthier, or keep my body going smoothly. Before I was known as the health nut that I am today I was just like everyone else. Granted I played basketball and kept myself very active with a lot of sports and activities but I never was into the whole health kick until Things begin to change. 

I was in my junior year in  college and I was doing OK school wasn’t really a stellar student just did enough to get by with my classes I would study the material and do the minimum to pass the test. My main concentration was on basketball. That summer I had played on the Panama National Team and had played in some games and contributed a little bit to the team. When I got back to school I thought I was top dog and that I was going to have a breakout season. I was in the best shape of my college career and everything was looking good. Then 2 game into the season I strained my groin during warms ups. That ended up putting me out of action for a couple of games. Then I came back and played a game against Richmond did sub par  probably because I was out of shape.  Then the week after I landed on a teammates foot and messed up my knee. Of course being the hard-headed knuckle head that I am I did not tell anyone. So I continued to play on a hurt knee. By the time game comes around My knee is swollen and the pain is unbearable.  Come to find out I had torn my meniscus. The training staff asked me to stay off it for about two to three weeks which I did. On the reassessment it had not gotten any better.  So I had surgery scheduled to help remove the damaged cartilage.  Just like that my season was over. My dream breakout season gone.  So started back at square one with rehab and getting back so that I could play without pain.  I will fast forward a bit and say that was the most depressing time of my life.  You go from being top dog to bottom rung in a couple of months.  Anyway well Senior year comes and I thought that it would be my redemption year. The last senior push well long story short I ended up  dislocating my shoulder and hairline fracture in my foot. I had already used my red shirt year with the meniscus tear so basically it was another wasted year. For someone who never had problems before in their life(other than asthma) I was wondering why I was constantly getting hurt. Well I graduated from William and Mary and decided to transfer to Augusta State University. I had one more year of eligibility and decided to play my final year there and get started on my Graduate studies.

Now I was in a new environment with new coaches, new teammates. I was enjoying myself my coach when I first got there looked at me and was like I need you to lose at least twenty pounds. Of course I looked at him crazy he said that I was too heavy to play ball and that I needed to lose weight. He sent me to Dr. Wish the head of the Kinesiology department and Registered Dietitian. She gave me a meal plan that I needed to follow and that I needed to start taking care of my body more.  At first I was bummed out but, these were the rules that were set in at this place. I ended up losing the weight and a little more(2lbs more) I felt great nothing hurt no knees, ankles, shoulders, or hips. I started eating a lot more fruits and vegetables I started to become a lot more health conscious.  I had the best season of my college career. I was voted First team all conference. My team did very well broke school records for most wins in a single season. My life had turned around dramatically.  When I started to eat and take care of my body I felt better, I performed better. It was one less stress that I had to worry about. For two years I was so worried about whether my body was going to hold that day or not. Now it was gone. Now I have finished my masters and I have chosen to help people regain their health.  I had to suffer for more than two years to realize that if you take care of yourself good things will happen. If you wait until something traumatic happens then it is already too late.   People don’t develop diabetes or hypertension over night. It is a process that has been building up for a long time then eventually it reaches a breaking point.

If you can make changes in your life to will make you healthier why hesitate.  There is a lot of information on the internet about proper nutrition( and bad nutrition) and if

Tough Mudder 2012
ToughMudder 2012

you can’t distinguish between the good and bad go see someone who knows. Talk ask questions. Get some exercise regularly. Make smart choices in life you only have one body and you it should be in your best interest to keep it running properly.  A lot of people take their health for granted and end up biting the bullet later in life.