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Have a Nice Trip!

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It’s that season of the year! The season where you travel. What trip do you have planned this year?
An extended stay at a relatives?
A flight to the beach?
maybe traditional family road trip?
Whatever you may be doing and wherever you may he going. There is ONE thing you want to avoid.
For example one of my clients, let’s call her Sussie, just got back from a family vacation. She told me stories of how when there she felt so guilty after every “bad” meal. And even worse when she got back, because she felt like she had ruined all of the work she has put in so far.
Well, I want to help you avoid that feeling so you can live it up and enjoy YOUR spring/summer travels. So, here are a few tips you can apply!

1. Move every morning.

This does not have to be a full blow workout. Remember, this is your vacation. However, just 15 minutes of some interval training on the hotel Elliptical can do wonders for boosting your metabolism and helping you FEEL good about your trip.

2. Snack well and ENJOY your meals 

Let’s be honest, there’s nothing like having Great, filling meals when you are traveling. It’s just simply apart of the trip.
So don’t say no to this. If you simply plan what you eat in between those meals you will feel much better about having them.
Pack with you: Lara bars, quest bars, almonds, cashews, beef jerky (watch the sodium), fruits, veggies, etc.
Eat these in between those awesome cheat meals.

3. Think About it. Seriously ask yourself this question.

“If I spent a whole semester in school studying and working hard, but decided to take a week off from the books. Would I lose all of the knowledge from the previous weeks of study?”
Of course not!
Well your body works the same way. If you spend months or even just a month training and eating better. One week is not going to ruin your hard work.
So relax and enjoy your trip 🙂
-Coach J
P.S. If you are wanting to put in that work before you go on your next trip, you are in luck. We are now taking applications for our annual 21 Day Summer Slim Down program. The first 10 applicants get in free!
You can Apply at tinyurl.com/rbc-summer

Did You Say This?!

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Did you say this?!

It’s either 3pm5pm or 3am. Yeah… you could say, time zones are a trip.

I guess I should fill you in. I currently just finished up a 3 hour flight, and am now on a 12 hour flight that connects to another 6 hour flight…
You guessed it, I’m headed to the other side of the world! Cambodia to be specific. Followed by the Philippines.
Our gym, Renegade Boot Camps, has been blessed with the opportunity to sponsor street children from the Philippines.  And now I am on a trip to meet them for the first time and support the development of their new shelter that is being built.
But that’s not what I’m here to talk to you about. 
I’m here to talk to you about this little voice that I’ve been hearing in the back of my head so far on this trip. A voice you may be using and not even know it.

So far I’ve been hearing things like:

“You’re going on a 30 hour flight, there’s no way you can eat right and take care of your body”
“There’s no way you will have the time to exercise and keep your daily health rituals when you get there”
“Why are you even going on this trip? What value can you bring there”
“You’re just a fitness trainer now can you help out street children?”
Are you familiar with this voice in the back of your head? If so, then you know how it works. It starts off with little things.

It tells you what you can’t do…..

Then It gets worse and 

Tells you WHO you can’t be…. 

This voice can cause you to self sabotage your health goals, your life goals, and your happiness.
I want you to make a vow.
Vow to NEVER let this voice win the conversation.
Vow to always speak positive things right back at this negative voice.
Because here’s the truth.
You can achieve your health goals.
You are amazing.
You are beautiful.
You are meant for great things.
You are who God made YOU.

Never Eat These 5 Foods

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The world of fitness and fat loss is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you.

Below is a list of 5 foods that you should never eat.

These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Do-Not- Eat #1: Anything Fried

Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.

Try This #1: Broiled

If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

Do-Not- Eat #2: White Bread

White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.

Try This #2: Sprouted Grain Bread

If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.

Do-Not- Eat #3: Creamy Salad Dressing

You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

Try This #3: Vinegar Dressing

Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

Do-Not- Eat #4: White Rice

I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

Try This #4: Brown Rice

Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

Do-Not- Eat #5: White Sugar

Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one.

Do-not- eat food from this article please let it be sugar.

Try This #5: Fruit

Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

Eating right, along with challenging exercise, is the formula for a toned, lean body —so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your

lifestyle and brings you promptly to your goals.

Call or email today to get started.

[email protected]

Best. Exercise. Ever.

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Wait! Don’t just skim down to see which exercise I’ve labeled as the best, get the whole


I’m often approached and asked to pin down a single exercise as the one that will help lose the most fat and tone the quickest. That’s not an easy question to answer.

You see, I’m very aware of the fact that though an exercise may be perfect for Cindy, it may not be the best choice for Bob—hence my hesitation to label any exercise as the universal best.

That being said, some exercises are definitely better than others. And, yes, there are even a few that I would call the best.

What makes an exercise the best?

When you decide which exercises to include in your routine, it is important to consider the type of movement involved. The simpler the movement, the fewer calories you’ll burn and the fewer muscles you will strengthen. On the other hand, the more complex the movement, the more calories you will burn and the more muscles you will strengthen.

To put it simply, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a complex movement?

A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let’s compare a simple movement leg exercise with a complex movement leg exercise:

The leg extension machine uses a simple, isolated movement to work the quadriceps.

You’re in a seated position moving only your knee joint. There isn’t much involvement, if any, from other muscles and it doesn’t burn very many calories.

Now let’s look at a free weight walking lunge.

You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back—just to name a few. You also raised your heart rate and really kicked your metabolism into high gear.

That’s what I call a great exercise.

Other ways to increase intensity. Using complex movements are just one of many ways to kick your workout intensity up notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.

Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.

I’d be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals.

You need to incorporate fat burning into your routine.

You need to consistently challenge yourself during workouts.

You need to take control of your eating habits and to get your diet dialed in.

So what’s the best exercise for you? Find out—call or email me today to schedule your no obligation fitness consultation.


5 NEW Exercise Rules

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Out with the old, in with the new! Are you up-to- date on the latest rules in fitness?

Popular belief about the most effective exercise techniques to achieve the highest level of

fat loss and the best results vary from decade to decade. New studies come out, more data

is considered, and we get smarter, more efficient, and more sophisticated in our knowledge

and techniques.

Here are 5 NEW fitness rules that will help you take your routine and your body to the next

level of success…

1. NEW Fitness: Exercise Partners

A decade ago the mantra was that having a workout partner was the holy grail of

accountability and success. Article after article touted the magic of workout partners, and so

fitness enthusiasts across the globe obediently found their own fitness friend.

While this rule was made with good intentions, the reality is that not all workout partners are

beneficial for your results. In fact, many exercise partners actually serve as a distraction

rather than an asset when it comes to getting the most from your gym time.

The new rule about exercise partners goes like this: the right exercise partner can enhance

your results, but the wrong exercise partner will tank your gym time. Choose your exercise

partner with care, or choose to workout alone if no one in your life can fill that role.

2. NEW Fitness Rule: Athletic Shoes

Athletic shoes have undergone major changes over the past decade. Designs used to

emphasize stability and cushioning, with bulky designs intended to give you the most

support possible.

Today biomechanical experts have introduced the concept of minimalistic footwear,

suggesting that it reduces injuries. While the bulkier shoes from yesteryear prompted strides

with a forceful heel strike, putting stress on joints, the minimalistic designs encourage a

softer landing with a mid-to- forefoot strike.

Should you swap out your favorite pair of workout sneakers in favor of a more barefoot

design? Not necessarily. Simply working on softening your stride by eliminating heel strikes

could also do the trick.

3. NEW Fitness Rule: How To Get A Six-Pack

The old school way to a six-pack was to save your ab workout for the end of your gym visit.

You’d stop at the exercise mats to spend ten minutes cranking out crunches and sit-ups.

Today the popularity of stability exercises and functional training is on the rise. This means

engaging your core (abdominal) muscles throughout your entire workout, not in an isolated

movement after your main workout is complete. Exercises that require that you stiffen your

core against resistance strengthen your abdominal wall, while protecting you from potential


Avoid an exercise routine that’s centered around seated weight machines, as these do not

engage your core. Instead seek out free weights, cable machines, resistance bands and

other stability exercises. And remember to squeeze those abs while you work it!

4. NEW Fitness Rule: How To Do A Push Up

Push ups from your knees are so last millennium! Not only does this position put

unnecessary pressure and stress on your knee joints, it’s not as challenging as other

techniques since it doesn’t allow for full range of motion to be achieved.

So what do you do if a full push up isn’t manageable? Find another angle, rather than drop

down to your knees. Place your hands on a counter or low bench and assume the full push

up position with your back flat and spine straight.

As your strength increases lower the angle of your push up until you are doing a full,

traditional pushup.

5. NEW Fitness Rule: Your Pre-Workout Meal

Have you ever struggled through a workout on an empty stomach, fighting hunger pains as

you feel the burn, simply because you read somewhere that exercise on an empty stomach

burned more fat? You can stop doing that.

New research is showing that eating a small, sensible meal before your workout results in a

higher fat-burning rate compared to workouts out on an empty stomach. It has also been

shown that your workout will be more intense and more effective when hunger isn’t on your


Keep your pre-workout meal small and sensible, such as a protein shake or half a banana

with a scoop of almond butter (see recipe below!). The intention of the pre-workout meal is

to provide energy and fuel for your muscles in order to get the most out of your time in the


Woke Up Twenty Pounds Heavier

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Do you ever hear something over and over again, but the importance of it never really hits you until months if not years later?


Time after time when I’m in a consultation there is one story I hear over and over again.

It goes something like this…

Me: “so what makes you want to start a boot camp program now?”

Client: “well, to be honest I went to my doctors for my annual check up. Got on the scale and was twenty pounds heavier than when I got married… I feel like one day I just woke up and weighed his much”

I would sometimes wonder how do we not know the direction we are headed in life?

But yesterday as I was staring at the countless errors I needed to fix in my business it hit me.


Life’s distractions can lead us blind to the direction we are headed and that is exactly why it occasionally feels like we “just woke up like this”

So how do we move forward and not let distractions rob us of what we really want out of life?

We refocus every day.

I want you to try something with me. For the next thirty days, when you wake up and before you go to sleep, write down what you want out of life right now.

By simply reminding ourselves daily of what we want we can avoid the phenomenon of waking up where we don’t want to be.

-coach J

Sleeping In Your Car and the Weight Loss Journey

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The morning snooze….

You know what I’m talking about.
The alarm rings…. at first you feel as if you’re dreaming, but then you realize that the annoying sound is coming from your night stand….
That annoying sound is your alarm.
So what do you do?
You do what most sane human beings do…
Hit snooze. You hit snooze promising yourself that you’re going to get from underneath the warm and cozy covers in the next 5 minutes.
However, if we’re being honest those 5 minutes tend to get extended.
dori snooze meme
As some of you may know, I started my business with zero capital. It actually took the unwanted sacrifice of giving up my apartment lease and living out of the back of my gym and occassionally sleeping in my car…
This may sound terrible, but I credit the success of my gym to this. It was impossible to hit snooze while sleeping in an uncomfortable environment. There were no warm covers to get stuck under.
This discomfort caused me to rise early every day.
This discomfort allowed me to stay laser focused on my goals and desires.
So I have to admit… some days I still choose to sleep on the floor or even in my car.
I am not saying that you have to go through this extreme method to get what you want out of your weight loss goals…
I am saying that you must embrace the idea of being uncomfortable.
You must embrace:
  • putting the alarm clock in a place where you can not easily roll over and hit snooze.
  • The idea of hard workouts.
  • The idea of a new way of eating.
You MUST embrace the journey.
Want to know the secret to embracing discomfort? Don’t do it alone. Do you want a team behind you on your journey? Click the button bellow to get into our Private Facebook Group, which is filled with people JUST like you her simply want to experience a NEW way of getting fit.

Low Back Pain Sucks

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Low Back Pain SUCKS…

Let’s face it. There is nothing worse than chronic pain. I mean pain that disrupts your job, your hobbies, and most importantly your time with your loved ones. Throughout my coaching career I have met several individuals who literally have to change the activities which they do with their children because of low back pain.

The worst part may come when you decide you want to make a change. You want to take control of your health, lose weight, and become fit. However, as soon as you start you are stopped by low back pain. What are you going to do about it? If you push through it, it’ll most likely just get worse. So you do what any normal person would do. You stop. This kills your momentum and halts your weight loss progress.

I don’t want this to happen to you, which is why in this article I will be showing you how to manage and hopefully eliminate your low back pain. Now, don’t get me wrong. There could be a hundred different reasons of why you are experiencing low back pain and of course I do not know YOUR exact reason. So, I definitely recommend that you get with a coach like me or a professional who can help you figure out what is going on. But first just try out this mobility routine and see if it can help you!


Step One: Get Warm

A warm body is a body that will respond better to mobility work. I recommend that you spend 5-10 minutes getting warm. If you are at a gym, then use a tread mill. If you are at home you can march in place or perform Jumping Jacks (if it does not aggravate your back).


Step two: Self-Myofascial Release

9 times out of 10 when I have a client who is experiencing low back pain it is due to tight hips. Tight hips can come from sitting for long periods at a time or if you find yourself in a job which requires a lot of picking things up and putting them down. These repetitive movements (or if you are sitting- lack of movement) can cause the Fascia (tissue which covers your muscle fibers) to get knotted up. These knots can wreck havoc on how the body moves and your ability to actually stretch a muscle. So before we stretch the first step is to get your fascia tissue to become supple.

You can do this through foam rolling or trigger point therapy.

Quads- Move from pelvis to knee 


Adductors- Move from groin to knee


Piriformis- Lean into the hip that is crossed 


TFL/IT Band- Roll from hip to knee


Step three- Lengthen

Now that we are warm and have massaged out knots in the muscles which surround out hips, it is time to stretch. Think of it like this. If you have tight hips, then it will force you to accomplish most movements, like a squat, with a compromised low back. So, we want to make sure all of the muscles involved in hip movement are lose and supple.

Couch Stretch-This one is brutal but, if done correctly can really ease back pain. Start in a table top position, then hike one leg up against the wall. Step into a lunge with the opposite leg and slowly raise your back towards the wall. I will be honest you may not be able to come up all the way at first. This is okay, just keep doing this until you can get your back flat against the wall. Hold for a min of 2 minutes on each side!


Piriformis Stretch- A tight glute is no good for proper movement. Hold this stretch for 2 minutes on each side.


Hamstring/Calf Stretch 


Lizard Lunge-Another great stretch for the hips. Now i will be honest you may just start with the first phase of this stretch. As you gain more mobility you should be able to transition into the final phase.

Basic CMYK

Step four: Strengthen your core

Pallofs:  Make sure the outside hand is gripping the band and the inside hand is cupping the outside hand. Brace your core and pull the band so that the handle is inline with your sternum. Pull the in towards the chest and then punch it back out. You should feel this on the outside oblique. You can use any type of band. It does not have to be a cable machine


Ol Fashioned Plank- Okay, this can either make or break you. It is IMPORTANT that when you hold your plank you have a neutral spine, braced core, and are squeezing your glutes TIGHTLY. If you feel pain in your low back, then you need to immediately modify. Just google plank modifications and you will find a bunch


Glute Bridge- This one will not only help you with your low back, it will strengthen and shape your hips as well!


I can not stress enough that your posture is going to play a huge role in dictating your mobility. So ultimately how you move is going to decide what you feel. Start with just using both legs, then increase resistance by alternating legs (as in the picture below)



Closing time

I can not stress this enough: Ultimately your posture will dictate your movement. Improper movement leads to pain and injury. So Start working on being aware of your daily positions. Ask questions like:

  • Is my core braced while squatting or sitting
  • Am I hunched at my desk or do I have a tall spine
  • Am I sitting for most of the day without getting up, stretching, and moving
  • Am I moving properly right now

I hope this helps and don’t forget you can always come and check out our mobility class here at the gym! Please do not hesitate to reach out if you need any additional help!

Coach J

[email protected]


Shoulder Pain Problems

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No Pain No Gain…Right?


Pain is never a good sign. However, we still use the old saying. No pain no gain. You may have even said this at some point in your life. Or you may be saying now as you go through your exercise program with some type of pain. For example, while working on push ups your shoulder may start to burn. In your head you mark this off as a normal side effect of trying to get back into shape.

I’m here to give you the hard news…. It is not normal. Pain is actually a sign. A sign that something is wrong. It is your body yelling at you to stop, change course, and fix whatever the hell is going on.

Now don’t get me confused, there is definitely supposed to be discomfort when you start an exercise program. Your muscles should burn, you should experience soreness, and yes it should be hard. It is just your duty to yourself to no the difference between discomfort in pain.

Today I will be covering good ol shoulder pain. One big indicator you may have a dysfunctional shoulder is if you experience pain outside of your workouts. Ask yourself:

  • Does it hurt when you reach across your body for something
  • When you are lying in bed or when you wake up
  • When you reach overhead
  • do you feel weak in one shoulder and not the other
  • do you have clicking or popping

If you are experiencing any of these things you need to immediately  address your shoulder mobility. If you are not experiencing those things, then you need to MANAGE your shoulder mobility as you continue with your exercise program.

Understanding the WHY

I will be honest there are several reasons why you may be having shoulder complications and the best way to know exactly why is to see a professional and get an assessment done. However, this does not mean you can not still address common issues.


Do you sit at a computer all day? Do you use a cell phone? Do you drive? Do you sit down to eat?


All of these things have one thing in common. They put your upper back into a rounded position. After years of this your upper back starts to take on this permanent hunched shape. Long story short. If your upper back is rounded it will be nearly impossible to raise your arm overhead properly.



Every single one of your muscles serve an important role in YOUR movement! When it comes to shoulders there are important muscles, such as your lats and lower trap which are responsible for keeping your shoulders in a strong and stable position. If these muscles become weak, then you are exposing your shoulder to poor positions. This ultimately leads to injury.




The first thing that I recommend you do it to work on the fascia tissue that covers the muscles which are usually culprits of shoulder pain.

Pecs- If your shoulders are rolled forward it could be due to an over active pec minor. Take a ball and dig deep into your pecs. Move slow and really try and work out any knot you find.


Lats- Being one of the largest muscles in your body it is easy for this one to get tight


Delts- Tightness here can lead to an  inability to use your shoulders properly




After you take your ball to these muscle groups it is important to now lengthen the muscle. Try these stretches!

Pec Stretch


Lat Stretch


Prayer Stretch



Now it is important to strengthen those weaker muscles we talked about earlier!

Lower traps


Banded external/internal rotation


Banded Sots Press: The goal of this one is to perform a military press in a quarter without letting the band pull your arms forward



Closing time

Well that is all that I have for you right now. Remember the best thing you can do for achieving your fitness goals is to make sure you take care of your mobility! Losing weight is fun, but losing weight and having to get shoulder surgery is a nightmare.

Don’t hesitate to reach out if you need any help with this! You can reach us at [email protected]

-Coach J


Foot Pain Holding You Back?

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Is Foot Pain Holding You Back?


Finally! It is your time to shine. Your time to get back into the best shape of your life. You are feeling confident and motivated as you step foot into the gym for the first time in a long time.

You quickly realize that it has been a while since you have done anything, so starting out on the treadmill may be the best bet. After a long job you start to notice something. Pain. Not just the pain of your muscles burning, but a pain that doesn’t belong there.

Now you are motivated. You are not going to let a little pain hold you back. You still come back the next day, but the pain comes back. You try again with more pain. This time the pain accompanies you as you go throughout your day. You realize it is starting to hold you back.

If you are experiencing foot pain it may be holding you back from achieving the results you want. My name is Josh, my members call me Coach J, and I decided to create this article in hopes that it can help you prevent and manage plantar fasciitis.


Step 1: Pain and Inflammation

The first thing that you will want to do is deal with the pain and inflammation of the foot. This is where we treat the injury like an athlete.

The first thing you can do is try out this awesome compression sock, which helps stabilize the plantar fascia and improve circulation in the affected area.

You Can find this sock at Run on or online at

compression-sock                 http://www.footwearetc.com/socks/

Next try some ice immersion. Simply get a big bucket of ice water and dunk your foot for a minimum of 5 minutes. This will not be pleasant but it can greatly help decrease pain and swelling.

Some natural remedies to reduce inflammation can come from:

  • Bromelain- powerful enzyme that can be found in pineapple
  • Turmeric- a root
  • Devils claw
  • White willow bark


Step 2: Smash

The next part that we want to look at with managing or even preventing foot pain is the fascia that covers all the muscles around the pain point.

Start with some self-myofascial release (SMR), which is just a fancy term for giving yourself a massage. When you do this, you get the clumpy knotted up fascia tissue to relax and give room for proper movement of your foot. This will not feel good, however you should do your best not to tense up due to the pain. If the pain is unbearable, then use a softer ball.

Here are some easy things to do at home:

-Start by rolling out the bottom of your foot with a firm ball. Really get into the knots. You can also contract and relax the foot to increase the release.



-Next take that ball and smash your peroneal muscle (located on the lateral side of the shin. Flex and point your toes as you do this.



Lastly, take the ball and work into the Calf. Find a knot, hold the ball in place, and flex and point your foot. Roll around slowly as you spend at least 30seconds on each tender spot.



Step 3: Stretch

Now that we have addressed the pain, inflammation, and fascia tissue. It is time to address flexibility. If you do not have full range of motion in your ankle/foot you are asking for injury. Without this full range of motion you will be unable to run properly, squat properly, or do pretty much any athletic movement properly.

Your foot primarily moves in Plantar Flexion or Dorisflexion. Two stretches that you can do for this are:



Downward dog w/ calf stretch

downward-dog-w-calf-stretchTake one heel towards the ground and then alternate.


Wall Stretch


Step 4: Look at the BIG Picture

When we are dealing with foot pain, it is easy to get caught up in the area of the pain. However, there is usually a source to the problem. The source usually resides at our knees or hips.

For example if you are squatting and your knees are caving in this can show up as pain in the foot, because the poor movement puts the foot in a very unnatural position.

I recommend that you aim to improve mobility in the hips and knees.

Here are a couple ways to do so:

  1. Use SMR

The Adductors

This is an area that often goes . From sitting (especially for females) we are known to get tight adductors. This tight muscle group can grow weak and cause your knees to cave in during a squat. Which is a big NO-NO



Tightness in this muscle can cause poor glute activation, which can destroy your ability to run or squat properly



This group of muscles is known for wreaking havoc on posterior chain activation, which can hinder your ability to run properly.



Stretch your hips out with the pigeon stretch!


The Take Away

I hope that from this you realize the importance of mobility and movement. Poor mobility can cause you to move improperly and improper movement will lead to things like foot pain. So, save yourself the pain and start working on mobility today!

You won’t regret it!

phone: 469-444-0450  email: [email protected]  address: 1101 Ohio DR STE 111 Plano 75093