May 2016

Exercise vs Movement: How To Determine The Best Training Style For YOUR Body

Do you know a Stretchy Stacy? She is flexible, rhythmic and agile. Her training primarily consists of yoga, dance or any other fluid bodyweight movement. Perhaps you know a Powerful Patty? She is strong and capable of moving large amounts of weight. She trains with barbells and free weights, focusing [...]

How to Strengthen Your Pelvic Floor: A Review of the Roll for Control ® Program

Although pelvic floor weakness is a common ailment among women, it often remains undiagnosed and untreated. Since many remain too confused or too embarrassed to discuss this issue with their doctor, the frustrating symptoms surrounding pelvic floor dysfunction may remain shrouded in mystery. Earlier in this series, Elizabeth discussed her [...]

April 2016

5 Exercises to Active Your Glutes & Build a Better Butt

What is, 'muscle activation,' and why is it important?   You can think of activation as a warm up for a muscle group,  when you are about to exercise.  To activate a muscle means to wake it up, so that it is primed it for a specific movement. This is [...]

Judy’s Simple Fat Loss Circuit

The idea of getting into shape for someone that has a significant amount of weight to lose can be daunting. Constructing a clear, periodized plan when beginning a new exercise regime is a great first step. Keep it simple! This four week circuit program is designed for a new and/or [...]

March 2016

How to Strengthen Your Pelvic Floor: A Review of the kGoal

I was so happy that my colleague Sarah came to my office to mention her project about strengthening pelvic floor muscles. Here was a person who I could trust, offering me a possible solution to several mysteries that have tortured me from age 18 to 41! Mysteries to be Solved: [...]

Four Exercises to Help Low Back Pain

National Academy of Sports Medicine trainer Karin Meessen reviews four simple exercises to help alleviate low back pain.

February 2016

Exercise vs. Movement: What are We Moving For?

What is your body doing now? How are you moving? Do you feel any tension or internal pressure? The body is in continuous motion, yet some movements are smaller than others. Even as you sit there, you are breathing. Your blood is pumping. Your spine is shifting to balance your [...]

January 2016

Meet Your Pelvis Part One: Three Common Myths About Pelvic Floor Weakness

A Formal Introduction to Your Pelvis One of the foundations of our fitness philosophy at Pongo Power is the attainment of optimal core strength.  For many people the word “core” may immediately bring to mind the abdominal complex.  What may not be so apparent is that the core complex encompasses [...]

December 2015

Four Exercises To Never Do Post Partum

A woman’s body is truly amazing.  It’s able to stretch and expand in order to accommodate another human being in such a short amount of time (although it may not feel like a short time during pregnancy) and then return back to its normal size within months.  Her body creates, [...]

Experiencing Runner’s Knee? Here are Six Possible Solutions!

So, you like to run. Great! Running is good for you. Awesome! And then you experience pain. Not. Good. At. All. […]