The Exercise Proper Podcast

Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline 

The majority of the world has a weak core.  And I don’t think it’s from a lack of trying, I just think it’s from a lack of education.  Most of you would be guessing if I asked you to give me 4 exercises that target deep core strength.   A certain level of deep core strength is required to perform higher level core exercises.  When you think of deep core strength, you’re probably thinking of crunches, leg lifts, sit ups, and Russian twists, am I right?  These core exercises are actually higher level core exercises.  You need to master the basics first in order to perform these high level core exercises correctly with the proper techniques so that you avoid any harmful stress placed on your spine, hips, and pelvis (think - pelvic floor). 

Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline 

In today’s episode, I’ll be walking you through the steps so you can make your own self squat assessment.  And based on what you see, you’ll be able to identify whether you potentially have stiff ankles or weak glutes.  Determining what your limitations are will be your first step towards being able to squat like a pro!

As a quick disclaimer, the information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions, please speak with your primary care doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.

References:

Is It Safe To Squat Deep?

Deep Squats & Knee Health: A Scientific Review

Overhead Squat Assessment

Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline 

This fitness test is called the sitting-rising test. You can measure your combined flexibility and overall strength by how high you score on this test. The aim of test is to stand up from the ground without using your hands, elbows or knees to stand. This test is used to measure not only how well you function within their daily life but it can also be used to measure your life expectancy if you are between the ages of 50 and 80 years old.

According to a study in the European Journal of Preventive Cardiology, if you are able to get up off the ground without the help of a knee or a hand, your life expectancy is higher than those who require help to stand up. This is an assessment tool that’s safe and easy to use. And it provides you with a baseline measure of your overall musculoskeletal health which is essentially a score of your overall flexibility, strength and functional performance.

Sitting-Rising Test Video

European Journal of Preventive Cardiology Article 

Disclaimer: The information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions regarding your health, please speak with your primary care doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.   

Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

Does cardio makes you sweat and burns calories?  Yes, of course.  But my point to make here today is your participation in a daily or weekly cardio routine for months and months, years and years will have a tremendous impact on your cardiovascular strength. What is cardiovascular strength?  Cardio means heart.  And vascular is a definition for arteries and veins.

Your heart beats on average, 100,000 times per day.  Your heart is a muscle.  It contracts and relaxes just like any other muscle in your body.  To pump blood through your arteries and veins from your chest all the way to the tips of your fingers and toes, your heart has to do some tough work!

Disclaimer: The information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions regarding your heart health, please speak with your primary care doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.   

Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

I thought it was appropriate to talk about packing for vacation given that I recently took a family vacation and packed for the 4 of us.  If you know me, you know I run a tight ship when it comes to packing.  I've got skills when it comes to organization.  In today's episode, I'll be sharing the system I use to help you pack efficiently and so that once you get to paradise, you know exactly where your face wash is because you packed with strategy!

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

Today’s episode is part 2 of a two episode series on the topics of inflammation and exercise response.  Make sure to catch part 1 in last week’s episode where we discussed 1) the benefits of acute inflammation 2) the risks of chronic inflammation and 3) when to use heat and/or ice as a modality to manage inflammation.  Today, I’m going to share with you 1) how our body responds to exercise induced muscle damage and 2) types of heat and ice therapies to manage pain and other symptoms related to injury. 

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

Today’s episode is Part of 1 of a two-part series discussing the topic of the BENEFITS of acute inflammation (yes, benefits!), risks of chronic inflammation, how our body responds to exercise induced muscle damage, and types of heat and ice therapies to manage pain and other symptoms related to injury.  Specifically in today’s episode, I’ll be exclusively discussing with you 1) the benefits of acute inflammation 2) the risks of chronic inflammation and 3) when to use heat and/or ice as a modality to manage inflammation. 

Disclaimer: the information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions regarding your acute or chronic inflammation, please speak with your primary care doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

I know you, and I know you have goals, aspirations and you base your level of achievements off of how they make you feel. Attending an exercise class like yoga, pilates, or boot camp can give you a sense of accomplishment and confidence that you’ve participated in an activity that will benefit you and your overall health. And without all the time and planning that goes into workout creation which some people love (like me!) but others hate.

What’s important to pay attention to is what categories of exercises these classes fall under including: aerobic, weight training, stabilization and flexibility. Some of the exercise classes mentioned in today’s episode fall under more than one category. So the question is we’ll answer in today’s episode is, what group classes are safe, recommended and what other forms of exercise do you need to incorporate into your routine that are missing from these group classes?

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

Hear me out, if you just had a switch to quiet your mind, to turn your mind off and on, wouldn’t that be AMAZING?  If you were able to free your mind from over thinking about all the tasks you need to cross of your to do list, wouldn't that be amazing?

In today's episode, I want to dive into 3 ways to start decluttering your mind.  And in no way am I an expert with this although, I’ve found 3 strategies that I have truly helped me find myself feeling lighter, more energetic and without all the brain activity that I experience normally. 

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

We will all have osteoarthritis of every joint in our body by the time we’re 60 and maybe even earlier.  No matter how well we take care of our bodies.  The reality is, we’re not trying to avoid the development of osteoarthritis, we’re trying to avoid the symptoms that come with it.  What we health practitioners pay attention to is the severity of the arthritis and whether or not our patients are symptomatic meaning whether or not they have joint pain.

Disclaimer: The information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions regarding your knee pain, please speak with your primary care doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.