Transforming your body is not as hard as many think it is; at least from the standpoint of figuring out what needs to be done to make the transformation. Does it take a lot of work? Yes. Does it take discipline? Yes. But is it hard to figure out how to do it? Without professional help, it can be because of all of the misinformation out there. With the right help, its as easy as following the gameplan that is put in front of you.

Strength training and conditioning with a properly designed, balanced out program that is intense enough to give your body the stimulus it needs to change, along with sound nutrition to help facilitate the changes that your training wants your body to make is exactly what is needed. If you have it all in front of you, all you need to do is put the work in and follow through. If you had this kind of guidance and help, could you make some amazing changes to your body, mind and life? What if you had the chance to win $1000 while doing it?

Well, this summer you can have this chance and you can have the guidance you need to transform your body and life. Research is clear: when you make positive changes in your body and you get stronger, leaner or more muscular, and get rid of aches and pains, it has positive effects on every other aspect of your life: Your confidence, your relationships, your sex drive, your work performance and your daily motivation to live life to the fullest.

So if you've been desiring to make a change in your body and your life, this is the perfect time to do it. Beginning in June, our 2013 Summer Transformation Contest will begin. With a grand prize of $1000, a second prize of a free month of training and a third prize of 2 free manual therapy treatments, you will have more motivation than ever. While these prizes are all great, the real grand prize will be a new and improved you along with a more positive and more productive life. So contact us today and come do it!  Don't believe its possible? You could make a transformation like this!  And this did not come with the added motivation of a $1000 prize!  Check out some others on our testimonials page and search our blog for even more! Take the jump and change your life!

Single leg stability and control, the ability to resist pelvic and rib rotation and strong and solid hip flexion are 3 very important components of an effective runner. They are also 3 very commonly missed components when it comes to a strength program for runners. Here are a couple of great exercises you can throw in to help your running performance.

2 to 3 sets of 8-15 reps towards the end of a workout work good for these depending on what you are trying to do.
Maintain good shoulder posture, stay tall and keep the down hip extended as you flex the working hip. Control the lowering. The angle and range of motion can be changed to be more specific for a sprinter versus a marathon runner, etc. with a sprinter having a much higher degree of flexion than a distance runner. 

2-3 sets of 5-8 reps towards the end of a workout work well with these. Grip the floor with your foot/pull your arch up, get tall, hold the handle straight in front of you for a 3-5 count and repeat. Be sure to get a good breath in through the nose before pushing out to get good stability from the diaphragm. Exhale through the mouth between reps.  Everything from the shoulders and ribs down to the foot should engage to help keep you stable.  These also work great to clean up any difference in abilities side to side. If you haven't done double leg, half kneeling or tall kneeling holds, definitely do them first and work your way up.

These exercises actually work well for many sports, since most sports involve running and single leg components.