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Move Better Chiropractic & Fitness

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Move Better Chiropractic & Fitness

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01/09/2026

The New Heirarchy of Fat Loss

The new year always brings out resolutions to lose weight. But what we should be focusing on is fat loss. (Just losing weight can mean fat, lean muscle ,and bone density loss)

Here's your priority to do list.

1. A calorie deficit and eating enough protein. Eating sufficient protein sends a signal to the body that muscle is important and needs to be maintained - pull the extra energy demands from fat storage.

2. Strength training builds new muscle (when you feed the body enough protein building material). Again telling the body muscle is important - take the needed energy from fat stores.

3. NEAT. This is all the incidental movement you get during the day. Walking around the office, to and from the bathroom or kitchen, and just the wiggling and fidgeting about you do all day.

4. Cardio. Deliberate long walks, running or biking, playing pickup hoops, or Frisbee with your dog.

Stop eating cardboard carbohydrates
Stop eating Frankenstein fats
Eat real meat real fruit real veggies
Pick up some heavy stuff

graphic

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

01/07/2026

Indian Clubs

Look what I found lying around the fitness center of the cruise ship. It was just about the perfect size and shape for heavy club swinging (somewhere between 8-10 pounds). So, of course I had to use them a few times during our cruise. And yes I got the usual strange looks from fellow gym rats.

It was labeled . I'm fairly certain swinging was not its intended purpose. But, after searching their website and Instagram page, I could not find any information about it.

The gym attendant said it was for a group fitness class that never really happened.

Oh well. I put them to use anyway.

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

01/06/2026

The Stairs

We've all heard you should take the stairs instead of the elevator.

Taking the stairs is a good cardiovascular exercise. There is a reason teams run the stadium steps as part of their conditioning.

But the stairs can also be a strength exercise.

Step-ups are a popular strength exercise in the gym. You can do them with a barbell on your shoulders (front or back), dumbbells or kettlebells in one or both hands, a sandbag over one shoulder.

What are the stairs? Just a series of single leg step-ups. So start climbing.

This is the lighthouse on the MSC Cruise Line's private island Ocean Cay. It's 115 feet tall and 168 steps to the top (not a difficult climb). The outside is not solid metal or brick. It almost looks like corrugated plastic up close. It's a tight spiral staircase (I was trying for an Alfred Hitchcock type feel shooting up the stairs).

At the top the floor is simply a metal grate and you can see all the way down to the ground. When we are walking the streets of the city, Jean will go out of her way to avoid stepping on any kind of grate on the sidewalk. Yet, she made it to the top like a trooper. Afterwards she told me she tried not to think about it. However, the next day in Nassau she once again zigged and zagged to avoid the grate in the street.

Turns out this was not a real working lighthouse. It was lined with led lights and used as a light show for the island and cruise ship.

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

01/05/2026

Happy New Year

Jean and I were on a cruise ship for New Year's Eve.

We spent New Year's Day in Nassau watching the New Year's Junkanoo Parade.

Hope you all had a great beginning to the new year.

(I know I'm late, but once we boarded the ship my phone was turned off and left in the cabin safe.)

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

01/02/2026

Best of 2025 #1
October 7

Beast pose to squat

Think about this. Sit ups and pushups are really just two pieces within a larger movement pattern of getting up off the floor.

Every one should be able to get up off the floor under their own power. And in the modern world, too many people cannot do it. If you can't get up off the floor on your own, you lose your independence and become reliant on other people to take care of you.

Because it's not a matter of if but when you are going to end up on the ground. You may deliberately get on the ground to play with your kids or pets, or you may accidentally end up on the ground due to a fall.

This is why we practice some form of getup in all our group training classes.

This is a move to go from all fours (quadruped) to squat to standing.

When you rock back to your feet, you want to keep your heels down. (Don't rise up on your toes)

Move Better Look Better Feel Better
Call (392)836-6443 to schedule a complementary consultation and get started today.

12/31/2025

Best of 2025 #2
October 9

Get Up Stand Up

Combining the hip drop with the beast pose rock back stand up.

You can use this as a mobility drill, strength training, or as a cardio finisher.

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

12/30/2025

Best of 2025 #3
September 24

Indian Clubs

Most exercises in the gym are done in the sagittal plane. We move forward and back, up and down.

One of the great things about using Indian clubs is they are mostly performed in the frontal plane - moving side to side.

Today we're going to change that up a bit and make big circles in the sagittal plane - forward and back.

Remember, the shoulder joint is a mobile joint capable of circular movement, and we should train it that way.

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

12/29/2025

Best of 2025 #4
September 10

Indian Clubs

Doing Indian club swings in the half kneeling (on one knee) changes the way your upper body is able to rotate. It can help open your shoulders and hips, and stretch the inside of your thighs.

It presents a different challenge/stimulus to your club swinging. So sprinkle some of these into your club practice.

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

12/26/2025

Best of 2025 #5
October 8

Indian Clubs

Cross Body Chop

If you play racquet sports or throw a ball, here is an Indian club exercise to help you become even better.

Starting from the catch position
Push the club out and step back with the same leg
Allow the club to come down in an arc to the side of the opposite side front hip
Return to start by stepping forward with the back and retracing the path of the club

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

12/25/2025

Merry Christmas to All

12/24/2025

Best of 2025 #6
September 16

The Big 3

Famed physical therapist Dr. Shirley Sahrmann states the true function of the core is to resist unnecessary movement, and that we should think about core exercises in an anti-movement fashion.
Anti- extension
Anti- rotation
Anti-lateral flexion

Stu McGill PhD calls these exercises his Big 3.
- modified curl-up
- side plank
- bird dog

These are designed to train core stability first. Only after you master core stability should you train core movement. He believes we should be doing these exercises daily, especially for someone with back pain.

A lot of trainers and social media 'influencers' have poo-pooed these exercises recently. I still believe they offer a great foundation for most people, especially people who have never exercised or have back pain.

There are plenty of other exercises you can do on top of these, but this is where I start most people. I do them myself, and we do them as part of our warm-up in our group classes.

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

12/23/2025

Best of 2025 #7
September 19

Ok, so not a great camera angle, but hopefully you get the idea 🤪

EMOM
Every minute on the minute

Single arm body rows with a twist 8
Suspension trainer push-ups with supinating wrist 10
alternating sides each round
10 rounds
20 minutes total

Did you train today?

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

Address

1400 Peoples Plaza Suite 224
Newark, DE
19702

Opening Hours

Monday	9am - 6pm
Tuesday	9am - 6pm
Wednesday	9am - 6pm
Thursday	9am - 6pm

Telephone

+13028366443

Website

http://www.movebetterchirofit.com/

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