Tom Pfeiffer Fitness Blog

Try this yourself. Be tall and place one hand on your low back and the other at the back of your neck and lean back slightly to feel these muscles relax, then round forward to feel these muscles become firm. Our posture affects our muscles. The habit of how we position our bodies can lead to tight muscles, stressed ligaments and tendons, and compressed joints and nerves. Fifty years ago, Dr. Vladimir Janda identified patterns of tightness and weakness in sedentary people, a

Walking is something we take for granted, but sedentary living can cause us to adopt walking habits that are less than ideal. This article helps to explain some common pitfalls and strategies to make walking therapeutic instead of harmful. Good Posture Good walking begins by understanding good posture while standing. Keep the hips soft and slightly behind so that the large hip bones carry your weight instead of the hip flexor muscles. Maintain a neutral spine with your ribs s

Here are the 6 shoes I wear and recommend to my clients. Lems Shoes Men's Primal Zen Size: 12.5, Price: $130 These are a great shoe to start your barefoot journey as they're a normal-looking shoe with a wider toe box. They're comfortable with the right amount of cushion, and I can wear them for hours without discomfort. I don't recommend the light color because they get dirty easily and are difficult to keep clean. Vivobarefoot Tracker Size: 13, Price: $270 If I could only ch

We’ve all heard the warnings: slather on sunscreen or risk skin cancer from the sun’s rays. But what if the narrative’s been flipped?...

Here are the daily postures that have helped me and my clients find chronic pain relief, decompress joints, relieve muscle tension, drain the lymphatic system, and promote recovery. Lie on Back A neutral position that can help you find relief from chronic pain is lying on your back. Bend your knees or elevate your feet to take stress off your lower back. This adjustment might provide more comfort. If it feels good, you can place your arms up, out to the sides, or behind your

Are you considering visiting a chiropractor for your lower back pain? In this article, I explain how chiropractic made my back pain...

Here I explain food labels and what to look for so you can make more informed decisions. Food Packaging Claims These phrases mean nothing...

Did you know back pain is the most common yoga injury? In 2017 I began practicing yoga 2-3 times per week to help my back pain and my...

Healthy eating is eating to feel good . If you eat to feel good then you'll look great and perform well. Eating to feel good is about giving you body the fuel it needs to function properly. This article explains how to fuel your body. The Simple Way to Eat Healthy Each meal should have a serving of healthy protein and fat. Everything else is dependent upon your activity and individual needs. Start by focusing on eating protein and fat. Protein & Fat Your body needs protein an

Many people struggle to eat enough food to build muscle. Here are my best tips if your goal is to put on size and you've been having a...

This is part 4 of a 4-part nutrition coaching series to teach you how to eat healthy and achieve your goals. By the end of this article,...

If sitting causes you back pain you have two options to improve: Sit better Sit less This article is going to help you apply both of...

If you're here it's likely because you've recently hurt your back. What are the first steps for recovery? My Back Pain Story In 3rd grade is when it first started to feel like I couldn't sit still in my chair because my back was hurting. At age 16 a doctor diagnosed me with spinal stenosis, a bulging disc, and scoliosis using MRI images. At age 21 a doctor diagnosed me with Degenerative Disc Disease using x-ray images. He told me to “avoid lifting weights, running, and jumpi

Posture is a learned behavior but it's something we're never taught. You absorb your posture over time based on your habits and those...

This is part 3 of a 4-part nutrition coaching series to teach you how to eat healthy and achieve your goals. By the end of this article,...

Choosing a personal trainer can be one of the most crucial decisions you make on your fitness journey. It’s about more than just hiring...

Here are the postures that have helped me and my clients find immediate relief from back and neck pain. These postures won’t address the cause of your pain, but when you feel pain creeping up, these postures can help you find relief. Lie on Back with Feet Up Wall Starting with the easiest position, lie on your back with your feet up the wall. Keep your butt away from the wall to start, so you don’t irritate your back If it feels good, place your arms up, out to the sides, or

This is part 2 of a 4-part nutrition coaching series to teach you how to eat healthy and achieve your goals. By the end of this article,...

Go see a doctor if you’ve had a traumatic event like a fall and to rule out more serious forms of back pain like tumors, cardiac...

Learn the foundations of healthy eating to achieve your fitness goals by learning about the key macronutrients.

Here is a complete list of positive resources to help you reinforce a positive mental attitude and improve your life. Top Positive Books...

The R.I.C.E. protocol has been used since it was created in 1978 by Harvard physician Dr. Gabe Mirkin for dealing with musculoskeletal...

Before getting shoulder surgery, read this to learn about shoulder surgery and alternatives that can get you back to pain-free living.

X-rays & MRIs “A thorough assessment reveals the cause of pain better than any image.”(Page 6, Low Back Disorders by Stuart Mcgill ) Did...