Effort Rx

05/04/2020

I hope all of you and your loved ones are persevering and remaining optimistic. The past 2 months have brought unprecedented challenges and obstacles but if you can believe it, we are FINALLY getting close to regaining normal routines.

While it may be several months until things feel “normal” again, I am hoping to resume several therapy and fitness services as soon as permitted. Another email with updated services and packages for 1:1 sessions and programming will be coming soon!

👉 The following plan is what I will use to guide the process of reopening. The MAIN objective for this plan is to assure the health and safety of my clients, the community, as well as myself and colleagues.

💪 Reopening post COVID-19 - What EFFORT Rx will be doing….
1.) Adhering to state guidelines and recommendations for business re-opening
I will follow recommended dates and practices as evidence-based information is released regarding COVID-19
2.) Upgraded cleaning and sterilization processes to minimize contact
using time based routines, approved products, and accountability checklists
3.) Health risk assessments - to help identify those with greater risk and protect against exposure
discussions with each client regarding travel, work status, healthcare utilization etc…
4.) Programming updates to account for social distancing and health guidelines
Modifying programs to adhere to recommended protocols for equipment use, small group interactions

I am so excited to resume my role as your coach, therapist, and healthcare confidant! Please stay tuned for the updated services I will share soon! If there are any questions or concerns don’t hesitate to reach out.

Kind Regards,
Nick

03/13/2020

- This easy banded drill is a great way to reduce discomfort and improve shoulder strength for the crossfit athlete or anyone wanting better shoulder stability.

If mixed into some prep work or done separately as a drill, I’ve seen this drill help clients get back to regular kipping and higher level gymnastic work real quick - with less discomfort!

Let me know if this seems like it could work for you or someone you know and you want help getting the dosage/setup right! 10 reps, with 3-5 second holds seems to do the trick.

06/18/2019

🙌 I've always wanted a caloric expenditure chart that compared my time coal mining, playing lawn darts, and bagging grass 😂

Spoiler alert...if you do a quick scan like I did you'll notice running a 5.5 min mile for an hour seems to be the most efficient way to burn calories. was kinda hoping it would be sitting and playing with animals...

11/26/2018

An interesting write up on the history of health insurance. There is some thought-provoking notions as to what it was meant to be, and what it has become.

Health insurance began as a method of protecting patients and keeping hospitals afloat. Then it became a for-profit industry. An excerpt from An American Sickness.

11/05/2018

Not a bad read. Always good to know what the options are for "knee problems" or "hip problems".

CrossFit trainers can help you stay healthy.

10/18/2018

Ever wonder how muscle actually responds to the things we train them to do?

How do we actually get and . What about just getting ?

What's it matter what we do in the gym? What is it about our life outside the gym that influences hypertrophy and body composition?

I have a very curious part of me that loves learning from this group of pro's. Andy Galpin, Kenny Kane, Doug Larson, and Michael Bledsoe do a stellar job breaking down some SUPER complex principles of strength and hypertrophy.

As always, I endorse the great work of others because I jam out to it on the reg. Cheers to the 3rd or 4th time catching this episode from the Shrugged Collective.

Looking to gain muscle and get stronger? Check out our Muscle Gain Challenge Program Go to http://musclegainchallenge.com to learn more. ► Subscribe to Barbe...

09/24/2018

Get comfy in the squat position again. 🏋️‍♀️

If you have a band nearby, give these 3 quick mobility movements a try and see if they help you get comfortable flexing the hips 👊👉🧘‍♂️

09/12/2018

Lets talk ankle mobility and shin splints guys 🔥💪

This vid is a bit over 4 minutes (long, sorry), but it may just help some people wanting to improve their ankle mobility and perhaps prevent some shin splinting.

👉First, how to assess the actual ankle mobility. Pretty simple, yet standard test you can see how good your range is.

👉Second, what to do if you find yourself having some tightness to work on. This can be an easy stretch/activation of the anterior tibias muscle, something worth focusing on to prevent shin splints.

**Remember, just cuz its tight doesn't mean it doesn't work well.
Lemme know if this helps out or if ya have any other questions!

08/29/2018

☀️🌡️Summers still kick'n...and it can be nasty on some wokrout days

"Exercise in the heat is associated with a thermoregulatory burden which mediates cardiovascular challenges and influence the cerebral function, increase the pulmonary ventilation, and alter muscle metabolism; which all potentially may contribute to fatigue and impair the ability to sustain power output during aerobic exercise."

If you're still getting hit with some summer days...keep in mind how that heat can take a toll on your body. LISTEN to those symptoms of thirst, fatigue, lightheadedness - and be okay with calling it quits in extreme heat..I learned the hard way recently

https://www.ncbi.nlm.nih.gov/pubmed/24715563