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Spinal Extension using Swan Prep

As a common thread in society today we are spending a lot of time in flexion with activities such as sitting at desk jobs, reading phones, driving, and other common activities that involve hunching and poor posture. Over time this tends to be the body’s new norm which can create inefficiency in movement and often times will present tight overactive muscles that can ultimately lead to pain.


Banana Cream Pie Oatmeal

This recipe combines fresh bananas and coconut milk – a beverage made from the meat of mature coconut. Packed with anti-viral, anti-bacterial, and anti-fungal agents, coconut milk is not only delicious; it’s also very good for you. If you like the taste of piña coladas, you’ll love this oatmeal recipe.


Pesto Chicken Pizza

Pizza seems to have an almost primal draw, with people in all cultures eating some form of the dish. Of course, regardless of its widespread appeal, pizza has never been known as a “healthy” offering, because of the fact that it’s typically high in processed carbs and saturated fats. With this dish, we’ve lightened it up by using our own homemade pesto, chicken, and a host of veggies – all on a whole wheat tortilla. If you like pizza, you’ll certainly come back for seconds of this thin-crusted alternative.


Hip Flexor/Quadriceps Release Technique

The muscles of the hip flexors often become very tight and over active over time. This can be caused from a number of movement patterns that can create improper mechanics over time. One common dysfunction is created from sitting for long extended periods of time, say working at your computer desk all day. Over time the hip flexors become tightened and short which can create instability in the pelvis. When the hip flexors become tight, the lower abdominals and glute structures are compromised.


Diaphragm Release Technique

The diaphragm muscle is often pushed up superiorly through pregnancy and weight gain and can also cause dysfunction within stabilizing the spine. It can often lead to problems taking a full inhalation and exhalation in natural breath. This creates many dysfunctions between the relationship of intra abdominal pressure and intra thoracic pressure.


Peanut Butter Pretzel Truffles

Who doesn't love peanut butter and chocolate? Try this quick and sweet 64-calorie treat.


How to Stay in Shape When You’re Busy

Here’s how to stay in shape when you’re busy — it’s faster and easier than you think.


Elimination Diets—Could Giving Up Certain Foods Solve Your Health Problem?

Food sensitivities are more common than you may think— and they can cause acne, allergies, migraines, and more. Find out if you need to adjust your regular menu with an elimination diet.


Is Nutrient Timing Dead?

Is nutrient timing necessary? Let's find out.


How Pilates Can Alleviate Anxiety

Former Head of Dynamic Reformer Pilates Johanna Francis shares her personal account of how the involving and intricate practice of dynamic pilates has helped her cope with anxiety.