Brock Physio and Fitness

04/22/2026

Great daily mobility exercises

04/17/2026

If you’re aiming to stay strong, independent, and metabolically healthy beyond menopause, aim for ~35 grams of high-quality protein (like grass-fed whey) per meal. Pair it with a balanced diet and regular exercise to maximize overall benefits.

Plus, the two most important factors for building muscle

04/07/2026

Remodelling ‘broken down.’

04/02/2026

“While the plank is an excellent core exercise, several other options can strengthen your core. You can do these bodyweight exercises anywhere, and they don’t require equipment. ”

Excerpt From
“4 Bodyweight Exercises That Strengthen Your Core as Effectively as a Plank”
Jakob Roze, CSCS
Health
https://apple.news/AVmbP-2usQnyB1KQHSrvzVA
This material may be protected by copyright.

Several bodyweight exercises can strengthen your core in addition to the plank. These exercises can be done anywhere. They do not require any equipment.

03/17/2026

“That’s the takeaway from a recent study published in The Journal of Nutrition, which set out to analyze the association between Nordic dietary guidelines and all-cause mortality. The research included more than 76,000 Swedish men aged 45 to 79 and women aged 48 to 83. The participants regularly reported their diet and lifestyle details via a 96-item food frequency questionnaire starting in 1997, which the researchers compared to reported deaths over the course of the 19-year study.”

Excerpt From
“Scientists Find Little-Known Diet Boosts Longevity, Lowers Chance of Early Death”
Prevention
https://apple.news/ACtSkA8YtTzq70AQp43EVCw
This material may be protected by copyright.

Here’s what dietitians want you to know about the study that analyzed over 76,000 participants.

03/17/2026

“The takeaway
A review study suggests that tai chi, yoga, Pilates, and sling exercise can be particularly beneficial for reducing low-back pain when compared to conventional rehabilitation.
”

Excerpt From
“Low-Back Pain? Research Says This Is Your Best Bet For Movement”
mindbodygreen
https://apple.news/Aeda3Ru9eRdCkw3SLf6r-4g
This material may be protected by copyright.

Bungee exercise, anyone?

03/17/2026

“Sitting all day can cause tight hip flexors.
“A lot depends on how you sit, but essentially, prolonged sitting puts your iliopsoas, which is your primary hip flexor, into a shortened position,” said Dr. Michael Fredericson, a professor of sports medicine and the director of Stanford Lifestyle Medicine in California.”

Excerpt From
“Sitting All Day Causes A Common Muscle Problem — Here's How To Fix It”
Jillian Wilson
HuffPost
https://apple.news/AgeRU95-KQm2poQLorvX-1g
This material may be protected by copyright.

Over time, this common habit can also lead to posture issues. Here’s what experts say you should do to protect yourself.

03/17/2026

“Perhaps the most important insight from the guidelines is that almost any form of resistance training works. Pretty good news if you ask me.
Across the hundreds of studies analyzed, resistance training consistently improved:
Muscle strength
Muscle size
Power and contraction speed
Balance and mobility
Functional abilities like walking speed and standing from a chair
And these benefits showed up regardless of whether participants trained with barbells, machines, resistance bands, or bodyweight exercises.
”

Excerpt From
“The Strength Training Rule That Matters Most, According To 137 Studies”
mindbodygreen
https://apple.news/AaFK1v3yqTfm123QSvkX27g
This material may be protected by copyright.

The science of strength training just got a major update

03/12/2026

“The study participants were randomly assigned to take a daily cocoa extract and multivitamin, a daily cocoa extract and placebo, a placebo and a multivitamin, or two placebos. The researchers analyzed samples for changes in five different epigenetic clocks (a tool that uses biological markers to measure age) during several periods in the two-year trial.”

Excerpt From
“Scientists Find Supplement Linked to Slower Aging”
Korin Miller
Prevention
https://apple.news/A8996-ayZQj-pZOW2zMbfgw
This material may be protected by copyright.

New research breaks it down.

03/10/2026

“During a run, your knees bear forces equal to three to five times your body weight with each step, according to Amy Harrison, MS, AT, CSCS, CES, PES, FMS, an athletic trainer and leader of the Runner’s Clinic at OhioHealth. The knee supports some of this load but not all of it, added Northwestern Medicine orthopaedic sports medicine physician Vehniah Kristin Tjong, MD. It also helps distribute the pressure to cartilage, ligaments, and surrounding muscles. ”

Excerpt From
“Is Running Actually Bad for Your Knees? Here’s What Experts Say”
Danielle Zickl
Health
https://apple.news/A5bhYniK_RhSF6ugN3w0ibQ
This material may be protected by copyright.

The knee is the most common area of injury for runners. However, running isn’t inherently risky for knees. Running can help strengthen knees, ensuring they stay healthy long-term.

03/07/2026

“In the battle of Reformer versus Tower Pilates, there’s one crucial difference. The former works on a moving ‘carriage’ or mat, that slides back and forth, with you having to engage your muscles to fight the pull of the mat.
Tower, on the other hand, has a fixed mat which doesn’t move, and instead the springs are vertical behind you on the apparatus, meaning you have to engage your muscles to pull against the springs and bring them down.”

Excerpt From
“I tried 'Tower Pilates' which is far tougher than reformer — but there's a catch”
Alice Giddings
Metro
https://apple.news/A8bIadFc7R7-Sult5KJTI6A
This material may be protected by copyright.

I'm obsessed, but there's just one problem.