Mobility Training

Jul 31 2020

ELDOA Method To Get Rid Of Pain Between Your Shoulder Blades

Click on the image to watch the video

Why Sitting Leads To Shoulder Blade and Mid-Back Pain

Modern life forces most of us to sit for hours every day, often leading to lingering mid-back discomfort and pain between the shoulder blades. This pain is not just from immobility, but also from posture habits—forward head, tight pecs, rounding of the upper back, and stressed spinal muscles trying to support the head when it drifts in front of the shoulders.

The “Forward Head” Problem and Spinal Strain

When the head moves from its balanced position over the shoulders to a “forward” posture, the muscles across the back and down to the spine must work harder to hold it up. This chronic strain compresses spine segments and increases tension deep between the shoulder blades—leading to persistent discomfort and reduced mobility.

Science Behind ELDOA: More Than Stretching

The ELDOA method is often described as “stretching,” but it’s truly a powerful strengthening technique that increases space (decoaptation) between vertebrae, boosts blood flow, hydrates discs, and corrects posture. Scientific research confirms the ELDOA method improves pain, range of motion, proprioception, and postural awareness by creating tension specifically at the affected spinal level.

Analogy: Re-Educating Posture Like a Spring

Imagine your spine like a spring—when you sit too long, the coils compress and lose flexibility. ELDOA helps “open up” these coils, restoring natural spacing, and re-educating key muscles (between the shoulder blades and neck) for pain relief and upright posture. Instead of just “stretching” the muscle, you activate global tension with targeted effort and align the spine for true decompression.

How to Use ELDOA to Relieve Shoulder Blade Pain

To break free from postural pain, the ELDOA exercise for the T8-T9 region (middle of the back) is one of the most effective tools. The technique involves a precise warm-up to mentally and physically connect with the mid-back and teach tall, upright posture. It’s not about pampering relaxation; it’s technical, progressive, and teaches the body to stay tall and decompress strain—especially when practiced regularly as part of a holistic routine.

ELDOA: The Ultimate Spine And Joint Exercises

Key Takeaways for Pain Relief and Postural Reset

Sitting causes a cascade of muscle tension and spinal compressive strain.
ELDOA creates space, improves strength and posture, and re-educates muscles at the problem area.
Sustainable relief comes from combining scientific, segmental strengthening and posture correction—not just “moving more,” but moving smarter.

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it’s not just working out, it’s building a foundation for a better life.

Mar 20 2020

COVID-19 – Your Defense Against It

Recent COVID-19 has caused our world to take generous precautions to avoid and defeat the rampant virus. The virus also known as SARS-CoV-2 originated in Wuhan China and has made viral impressions globally over the past few weeks. Some cases are reported much more severe than others. A major risk of the virus is that some carriers show no symptoms yet it’s as contagious as those that do. Those that aren’t showing any symptoms are more likely to contribute to the person-to-person spread. Those with severe medical conditions are at a greater risk of picking up a serious case of COVID-19 than those without, yet people of all ages have picked up the virus. We will continue to see the virus spread over the coming months. For more information and updates on the virus please reference the Centers for Disease Control and Prevention website.

This is a reality that we must all face and prepare for. Having a body that is strong and healthy enough to fight off any serious illnesses is something that comes from consistently making healthy choices. What you intake and do not intake will structure your cells accordingly. The flow of your lifestyle will also be a large influence on the makeup of your body’s DNA and molecular structure.

Eat for Infection Prevention and Immunity Strength

Choose foods and supplements that are rich in vitamins and minerals. Raw fruits and vegetables, leafy greens, and grass-fed/pasture-raised/wild-caught meat. Garlic, Elderberry, and Oregano Oil are healthy bacteria-fighting aids. Making healthier intake choices will eliminate harmful pathogens and fight infections.

Learn more: Holistic Nutrition for Infection Prevention and Immunity Strength

Regulate Gut Health

Healthy probiotics like Kimchi can stimulate the neuro-receptors within your gut. Colostrum is a great recommendation for cultivating immunity through supplements. This will increase your mental clarity, and the well-being of your body and digestive system. Incorporating these probiotics into your lifestyle will also prevent Leaky Gut Syndrome, and Diarrhea from infectious causes.

Exercise to Increase Vitality

Physical activity promotes healthy blood and natural killer cell production. Natural Killer Cells are white blood cells that reject tumors and viral diseases. Choosing to exercise builds blood cells instead of fat cells and leads to anti-aging benefits. Exercise regulates a proactive body on the molecular level increasing healing abilities and disease prevention.

Get Proper Sleep

Healthy sleeping patterns as well as all the other topics we have discussed so far will reduce your risk of getting heart disease, diabetes and immunity dysfunction.

Heat & Hydrate

Drinking fluids will wash the virus into the stomach where it will die in the stomach acid. If you do not drink enough fluids it can move from the windpipe into the lungs. The virus cannot survive in temperatures greater than 53 degrees Celsius. That is about 133 degrees Fahrenheit. The higher the temperature the faster the virus will die. Fit a regular sauna visit into your routine and make sure you always keep a vessel full of fluids with you.

All together healthy eating, sleeping, heating, hydrating, and exercising will be your biggest weapon when preventing and defeating viruses like the COVID-19. Take some time to learn about and appreciate the resources and design that nature provides for us to stay healthy and happy. We are all capable of monitoring our choices and our bodies. Feel better, look better, be better, and most importantly; live better. it’s not just working out, it’s building a foundation for a better life.

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Mar 08 2020

Heart Health and Body Structure

I am sure you have heard a lot about heart health. Everything from diet, hydration, stress management, and sleep affects your heart. Incorporating cardio and respiratory exercises is important, but not everything you need. There are many excellent points to follow, but have you ever thought about heart health and the structure of your body?

The structure of the body is usually discussed in the context of posture, movement, or pain—and all of this is true. The better your structure, the better your position, the better you move, and the less pain you will have. But the structure of your body is fundamental to the health of your organs too. Your organs (viscera) each have a place they’re supposed to be within the body, with “rooms” formed by fascia (connective tissue). If your body is out of balance and your fascia is unhealthy, the space (room) holding your organs is compromised, and they cannot function optimally. It’s like asking you to perform a task with your arms and legs tied—difficult, if not impossible.

Now let’s use your heart as an example. For optimal health, the heart should sit properly on your diaphragm, and the pericardium (heart skin) should provide enough room and properly connect to the neck and sternum.

In the image at the top, the pericardium (green) connects to the sternum (breast bone), C6, C7, and T1 vertebrae (neck), and the diaphragm for support. If any of those connections are tight or out of place, it twists, compresses, or pulls the pericardium, and the heart can’t work well.

Heart Health And Posture

Consider the typical posture we see everywhere—forward head posture. As the name implies, the head is forward of the shoulders. This is usually seen with a rounded back (kyphosis) and a collapsed sternum. Now, take the image of the heart above and place it in this poor posture. When your head is forward, the neck vertebrae slide forward, the connections at the sternum slacken, and the diaphragm—the floor the heart sits on—becomes crooked and compressed.

Now your poor heart is twisted, compressed, and sitting in the wrong place, but you’re asking it to work optimally. This poor posture also reduces your lung volume, meaning less oxygen gets to your body—including your heart. If you’re exerting yourself in this condition, you’re stressing your heart and body—putting it in a position NOT to succeed.

If this sounds familiar, the good news is it’s not a death sentence. Much of what’s “off” is soft tissue, which means you can do something about it if you act soon. Some exercises can open up your neck, pull vertebrae back into position, and correct kyphosis.

If your goal is longevity and vitality, get on a workout program that trains your body from all angles—including your posture and structure. The benefits to your entire being are numerous… because it’s not just working out—it’s building a foundation for a better life.

Learn more about total-body structure and heart health programs:
Heart Health and Holistic Fitness Programs

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Nov 04 2019

The Time To Start Taking Yourself Is Always NOW

There is a common activity that can profoundly affect every human’s level of happiness: exercise.

Exercise produces euphoric chemicals and hormones in the human brain like endorphins, serotonin, and dopamine. Not only does exercise heighten our “feel good” chemical experiences, it also lowers stress chemicals like cortisol and adrenaline. Research consistently shows that exercise can immediately boost mood, lower rates of anxiety and depression, improve mental clarity, and enhance emotional wellbeing.

The holidays are just up the street. This is the time of year that separates those who are serious and those who are not. Those who are serious about their workout routines commonly share enjoyment in their active lifestyle. I’m writing this article to share with you three things that will help you maintain a successful workout routine all year round—and enjoy it.

Motivation

Start with finding your why. Having a superseding motivational factor will be powerful on the days you don’t feel like pushing yourself out of your comfort zone and doing what you know you need to do. Always reflect on your why. I recommend writing it down and reading it every day. Remind yourself why it is so important for you to show up today.

Reward

Hard work itself can be rewarding, but it’s still hard work. Discover what satiates you. Maybe it’s an evening at your favorite restaurant or a trip to your favorite clothing store. When you work hard and achieve your goals, give yourself a break and let your body and brain know it’s done a good job. You will be more likely to return refreshed for another week of progressive workout.

Repeat

Don’t give up. Remember your why, and be diligent in your reward system. This is very important in sustaining an enjoyable workout routine.

Those who enjoy their lifestyle are serious about their routines. Do you want to feel the best you’ve ever felt? Performed the best you’ve ever performed? Then what are you waiting for? Ride into the new year with passionate momentum. Everybody knows that waiting until after the new year to begin a routine is just an excuse to procrastinate. Take this time before the holidays to start or recommit yourself to a workout routine.

Learn more and get started: Custom-Built Programs for Sustainable Motivation

If you have any questions about starting or improving your workout routine, I am always available to help.

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Sep 23 2019

Want To Age Better? Read This

Longevity, Exercise, and Aging: How to Stay Strong for Life

Wouldn’t it be nice if there was a pill you could take to keep your youth throughout the entirety of your life? Imagine being able to eat whatever you want, relax 95% of the time, and never pay for the deteriorating results of this complacent behavior.

But for those who understand the vitality of activity and proactive health choices, this remains a pipe dream. The truth is simple: longevity, exercise, and aging are all connected—and what you choose to do with your body every day directly shapes how well you live over time.

The Cost of Inactivity on Aging

Only 1 in 3 children are physically active every day.
Less than 5% of American adults get just 30 minutes of physical activity daily.

That may surprise you, considering our bodies are designed to move, adapt, and grow stronger under stress. Inactivity and movement neglect are major contributors to:

Premature aging
Heart disease
Diabetes
Depression
Arthritis
Cognitive decline
Even early death

The takeaway: if you want to slow the aging process, you must keep moving.

Exercise as the Longevity “Medicine”

Think of it this way: movement is the mechanism for staying young. Every cell in your body needs activation, oxygen, nutrition, and detoxification.

Regular exercise has been shown to add 2–4 years to life expectancy—and often much more. But the real win is not just longer life, it’s better life: stronger, more capable years where you can stay independent, mobile, and pain-free.

Longevity Exercise Basics: What Really Works

So how should you approach exercise for healthy aging? It’s not about punishing workouts or endless hours at the gym—it’s about balance, variety, and consistency.

1.Stretching for Longevity and Aging Gracefully

Stretching brings holistic balance to the body. Muscles, tendons, ligaments, fascia, and bones all work together to create efficient movement.

Programs that align myofascial chains (like ELDOA or myofascial stretching) improve posture, body awareness, and joint spacing—essential for youthfulness and resilience.

2. Strength Training: The Anti-Aging Secret

Strength training isn’t just for athletes—it’s for anyone who wants to age well. Your body’s thousands of components must “do their job” for strength and longevity.

Start with segmental muscle strengthening, then work on the seven foundational movements:

Squat
Lunge
Push
Pull
Bend
Twist
Gait (walking/running patterns)

When performed with good form and intention, these basics build the foundation for lifelong performance and vibrant health.

3. Find Joy in Movement

Consistency beats intensity. The key to long-term success is finding activities you love—walking, hiking, yoga, skiing, or group fitness classes. And then fall in love with the stretches and exercises that are going to keep you doing the activities you love.

Passion fuels longevity because you’ll keep showing up when the activity excites you.

Longevity Is About Quality, Not Just Quantity

Longevity isn’t just about the number of years lived—it’s about the quality of those years. Choosing the right balance of stretching, strength training, and enjoyable activities will improve mobility, energy, and mood while reducing risk of disease.

Aging is inevitable, but how you age is up to you. Exercise is the single most powerful tool we have to extend not only lifespan but healthspan.

Ready to Invest in Your Longevity?

Don’t wait for the signs of aging to slow you down. Start now with sustainable, science-backed training that supports your body at every stage of life.

👉 Explore our Custom-Built Longevity Programs and discover how a fascia-focused, holistic approach can help you stay strong, mobile, and vibrant.

Because the path to better aging doesn’t begin tomorrow—it begins with the steps you take today.

Do you want to be healthier, stronger, or more vibrant? Start today—because the path to better aging begins right now.

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Aug 31 2019

Training For An Enjoyable Ski Season

Ski Season Preseason Training: Get Ready Before the Snow Falls

I know… you may think this blog is a little on the early side, considering we’re days away from Labor Day. But if you’re like me, then your body has felt the consequences of an unprepared ski season launch. It’s never too early to begin ski season preseason training.

If you love skiing as much as I do. In that case, you’ll want your body to be functional and resilient when you step onto the slopes because the last thing you want is to spend the first part of your season battling sore muscles, nagging injuries, or worse—sitting out after a preventable accident.

This guide will help you understand the key components of a good preseason training program, so you can hit the slopes strong, mobile, and ready.

Why Preseason Training Matters for Skiers

Skiing is demanding. It requires strength, endurance, balance, and joint stability. Going in cold—or assuming last year’s fitness will carry you—can leave you vulnerable to:

Knee injuries from poor force transfer
Lower back strain from weak core activation
Sore muscles from static holding positions
Reduced performance and early fatigue

Ski season preseason training ensures your body is primed before you carve into fresh powder.

1. Muscle Solicitation

Lots of muscle solicitation means having all your muscle fibers “turned on.” Skiing demands a ton from your quads, back, and abs. If you train these groups effectively, your nervous system will know it can call on them when needed.

Practical tip: add targeted strength exercises like squats, lunges, and rotational core work to activate the same muscles you’ll rely on in every turn.

2. Static Holding

When the forces in your body don’t transfer properly, pain shows up—usually in the knees and back. Balance training helps distribute forces efficiently so your movements flow instead of grinding.

A solid stretching program, combined with proprioceptive exercises, will keep your body aligned and responsive.

3. Body Balance

You want the forces in your body to transfer properly. If the forces in your body are not dissipating as they should, you’ll experience knee pain and back pain. A good stretching program will help your balance and help transfer forces efficiently throughout the body.

4. Joint Spacing

Healthy skiing requires open, mobile joints. When joints are compressed, your awareness, coordination, and fine motor performance suffer. Stretching and fascia-focused training improve joint spacing and help your body adapt to uneven terrain and quick shifts on the mountain.

Adding ELDOA-style exercises or myofascial release into your preseason program will make a big difference in joint health and overall performance.

Don’t Wait Until the First Snow

Be proactive in your preseason preparations—stop procrastinating and start your ski season preseason training program now. Your body will thank you for fewer injuries, and you’ll thank yourself for improved performance and endurance.

Because in the end, this preparation is the difference between a short, painful, grueling season and a long, enjoyable, successful one.

Start strong now, and you’ll be having fun from the very first run.

Get started early with Custom-Built Ski Training Programs

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Aug 08 2019

How Your Body Is Linked Like a Chain

Understanding Myofascial Chains: The Science of Body Linkage

Imagine the body as a complex system of moving parts, not just isolated muscles or bones. Decades of research confirm that our bodies are connected by vast, web-like networks of fascia and muscle—creating actual “chains” that transmit force, movement, and information from one area to another.

Direct Linkages, Not Just Segments

Every muscle is surrounded by fascia—a unique connective tissue forming a continuous network throughout your body. When one muscle contracts, the force is transmitted to neighboring muscles and even distant regions through these myofascial chains. For example, the calf muscles link via fascia to the hamstrings, which connect up to the low back and even as far as the scalp. This means movement or tension in one part often influences others—sometimes in surprising ways.

Movement as a “Chain Reaction”

Whether picking up an object, running, or standing upright, your body distributes tension and force along myofascial lines. Anatomical studies highlight at least five major movement chains:

Superficial Back Line: connects scalp, spine, hamstrings, calves, and feet
Front Functional Line: links chest, abs, and inner thighs
Back Functional Line, Spiral & Lateral Lines: stabilize rotation and dynamic posture in every step

This design allows force to flow efficiently, balances posture, and integrates whole-body movement.

Everything Is Linked Together

When you’re moving—playing with your kids, working out, or doing daily activities—all these linked areas need to coordinate and work with each other. If you want to better your body and truly stay balanced holistically, you must ensure each link in the chain is trained appropriately.
Each link—ankles, knees, hips, core, shoulders, neck, and more—has its own unique job, and if any one of them is neglected, it impacts the whole system.

Why It Matters: Real Training, Real Life

When one link of this chain is weak, stiff, or injured, the entire system compensates—often producing pain, movement restriction, or diminished performance in a seemingly unrelated area.

Example: Tight calves may contribute to back pain, poor squat form, or headaches due to tension pulling through the Superficial Back Line.

This is why holistic training routines focus not just on muscles in isolation, but on integrating and aligning the whole chain. Training whole chains—via myofascial stretching, segmental strengthening, and whole-body movement—produces pain-free function and resilient health.

The Chain Link Analogy

Just as a metal chain depends on every link for strength, your body’s fascial and muscle chains must all perform well together. If one link is restricted or weak, the whole chain—and the body as a whole—suffers.

Restore, align, and mobilize all the links for resilient, functional, pain-free movement.

Learn more about supporting every link in your chain:
Custom-Built Programs—Holistic Training for Your Whole Chain

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Jul 31 2019

Your Structure Dictates Your Function The Science of Biotensegrity

Your Structure Dictates Your Function—Body Science in Real Life

Our bodies are wonders of engineering: a living, moving network built on a perfect balance of tension and compression. This principle—called biotensegrity—explains why structure and function can never be separated in the pursuit of health, performance, and longevity.

What Is Biotensegrity?

Biotensegrity combines “biology” with “tensegrity” (tensional integrity). In the body, bones act as compressive struts, while muscles, fascia, and tendons form a continuous network of tension. The entire structure is stabilized not by stacking parts (like blocks), but by present, dynamic, living tension—like a suspension bridge for your whole body.

If tension is distributed well, the body is stable, springy, and resilient.
If a part is too tight or weak, the whole system adapts—sometimes with pain, imbalance, or injury.

Everything Is Linked Together

When you move—play with your kids, work out, or simply walk—your body coordinates a dance of compression and tension across hundreds of muscles, joints, and fascia connections. Each region doesn’t just do its own thing; it works in concert with the whole system. Every link in this biological chain must do its part; otherwise, function suffers somewhere else.

Example:
If your hip or ankle loses mobility, tension shifts and compensation can show up as back pain, poor balance, or inefficient walking.

Structure and Function Are a Two-Way Street

If your structure (posture, alignment, tissue health) is off at a single point, your function (movement, strength, energy, even organ health) will also be off. The reason? Force, energy, and even cellular information travel through the body’s biotensegrity network. Muscles and fascia share loads instantly, and bones “float” within these tension networks—so stress, weakness, or imbalance in one link changes the function of the whole.

Poor structure means faulty movement, reduced performance, and increased risk for pain or injury.
Optimal structure enables efficient energy transfer, quick recovery, and enhanced performance in everything you do.

Train Every Link for Holistic Health

Just as a chain is only as strong as its weakest link, a body is only as healthy, resilient, and functional as its balance of structure and function. To truly improve your body, train every link for its unique job—mobility, strength, or coordination—and pay attention to posture and alignment during all activities.

Discover the science and solutions: The Ultimate Guide For A Holistic Exercise and Fitness Program

Find out more @

Jul 01 2019

Bio-Tensegrity And Your Body—How Your Body Is Balanced

Our bodies are more than collections of bones and muscles—they are living tensegrity structures, where tension and compression are held in perfect harmony for adaptability, resilience, and movement.

From Architecture to Anatomy: Buckminster Fuller’s Vision

The term “tensegrity” (tensional integrity) was coined by Buckminster Fuller, a visionary architect who imagined not just buildings, but nature itself, following this principle. Think of a geodesic dome: each strut (compression element) and cable (tension element) supports the whole. Tensegrity structures have crucial properties:

Omnidirectional stability
Minimal material for maximum strength
Scalability—can be expanded without losing strength
Rigidity with discontinuous compression (struts don’t touch)
Flexibility with continuous tension (tension is always present)

A familiar real-world analogy: the Golden Gate Bridge. All those cables and supports distribute force, keeping the bridge flat and strong. But loosen, break, or over-tighten one cable or strut, and the entire structure sags or twists—cars can’t safely pass.

Your Body: Tensegrity in Motion

In the human body, bones act as the compressive “struts,” while muscles, fascia, and connective tissue create the continuous tension. When balanced, this system allows us to adapt instantly—walk, squat, reach, or even absorb shock and impact.

If one region is too tight, too loose, or off-balance, your “biotensegrity bridge” starts to tilt, just like the bridge. Movement and force no longer transfer optimally; compensation patterns develop, friction arises, pain occurs, and function suffers.

The Body’s Diaphragms and Sides: Total Structural Balance

Full-body balance isn’t just front-to-back. You must balance front, back, and both sides through mobility, strength, and flexibility. And don’t forget the four main diaphragms—cervical, cervico-thoracic, thoracic, pelvic—which act as internal floors and ceilings, connecting and stabilizing upper and lower segments. If even one of these diaphragms is off, perfecting your sides with stretches and strengthening isn’t enough—imbalance will persist.

Takeaway: Training for Real-Life Biotensegrity

Your structure dictates your function. Just as a well-built bridge efficiently moves traffic, a well-balanced body supports pain-free, powerful, and sustainable movement.

Every “cable” (muscle/fascia) and “strut” (bone) in your body must do its job.
Imbalance anywhere means adaptation, compensation, and eventually dysfunction.
The goal: train all areas—front, back, sides, and diaphragms—intelligently with stretching, strengthening, and mobility routines.

The challenge? Understanding this system’s complexity and applying it thoughtfully to your own training.

Learn more: The Ultimate Guide For A Holistic Exercises And Fitness Program

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Jun 07 2019

The Holistic Body Why You Should Think of Your Body as Working Together

Your body is an amazing, interconnected system—not just separate organs or isolated muscles, but a living whole where every part impacts every other part. Modern science and holistic practice agree: true health comes from understanding your body as a network, not a collection of pieces.

The Science Behind Holistic

Holistic health means seeing the body as a system where movement, breathing, mental focus, elimination, and fluid balance must all work in concert. Everything is linked together—your mind, muscles, blood, nerves, digestion, emotions, and more. When you move, breathe, play with your family, exercise, or work, all these systems interact and depend on balanced coordination and communication.

Movement depends on strong muscles, joints, and a healthy nervous system.
Breathing requires flexible chest, clear airways, and calm mental/emotional states.
Elimination and fluid flow are tied to metabolic health, hydration, and daily activity.
Thinking and emotional regulation rely on rest, resilience, and proper nutrition.

If one area falls out of balance—whether due to inactivity, stress, weakness, or injury—it can trigger dysfunction elsewhere. Back pain, headaches, and even chronic illness often originate from subtle imbalances rippling throughout the whole system, influenced by genetics and lifestyle.

Train Every Link for Holistic Balance

Health is not just the absence of disease. To truly “better” your body and support holistic wellness, you need to train and nurture every link in your chain. Each region has unique needs—some require mobility, others strength or flexibility, still others recovery. Neglecting any link puts strain on the rest and undermines your long-term resilience.

Why It’s Relatable for You

Think about how your mood shifts when you’re tired, how your digestion changes with stress, or how a sore foot can affect your entire gait. When you move or play with your kids, the whole body must coordinate—posture, breath, energy, and mindset.

This holistic approach doesn’t just prevent dysfunction; it helps you thrive, enjoy activity, and adapt to challenges. Support every part, and you’ll find greater health, energy, and performance in every aspect of life.

Explore how every part of your body works together for lasting health:
The Ultimate Guide For A Holistic Exercises And Fitness Program

Find out more @

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