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The Paper Towel Theory of Weight LossLet's say a full roll of paper towels represents the extra fat someone is carrying ...
09/23/2026

The Paper Towel Theory of Weight Loss

Let's say a full roll of paper towels represents the extra fat someone is carrying around.

Every day, you peel off one paper towel. No apparent change to the size of the roll. In fact many days or even weeks may go by with no visible change in the size of the roll.

But keep removing one towel each day and that roll eventually gets smaller and smaller until one day there is nothing left but the inner tube.

Losing weight can be just like that roll of paper towels. You most likely will not notice any change between week one and week two. No apparent difference between week two and three. You may not even notice a difference between week 11 and week 12. But if you compare week one to week 12 you will probably see and feel a difference.

Keep at it, trust the process and you will experience and see the changes you want over time.

Are you in chronic pain overweight or out of shape?
Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

Combining club swinging with jump rope for a shoulder strengthening and metabolic workout.Are you in chronic pain over...
09/21/2026



Combining club swinging with jump rope for a shoulder strengthening and metabolic workout.

Are you in chronic pain overweight or out of shape?
Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

The common phrase is abs are built in the kitchen.Abs, like any other muscle are built in the gym.The reality is we all ...
09/11/2026

The common phrase is abs are built in the kitchen.

Abs, like any other muscle are built in the gym.

The reality is we all have a six pack. But we can't see it.

To get a visible six pack requires a certain level of leanness. And that level of leanness is made in the kitchen, or probably more accurately by staying out of the kitchen.

Go to the gym and build strong useful attractive muscle. Then you get to decide how dedicated you want to keep your diet and how lean you want to be.

Are you in chronic pain overweight or out of shape?
Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

09/09/2026

It's all fun and games until someone breaks out the snowballs.

They were so excited to do hulahoop they couldn't put them down.

Are you in chronic pain overweight or out of shape?
Do you want to have this kind of fun at the gym?
Call (302)836-6443 to schedule a complementary consultation and get started today.

09/08/2026



Just getting in some swings.

Side to side swings (good for dumping tension)
Step back to overhead swing

Are you in chronic pain overweight or out of shape?
Move Better Look Better Feel Better
Call (302)836-6543 to schedule a complementary consultation and get started today.

Look well to the spine for the cause of disease - attributed to Hippocrates Hippocrates knew that the spine protects the...
09/04/2026

Look well to the spine for the cause of disease - attributed to Hippocrates

Hippocrates knew that the spine protects the body's most important organ.

Also, because the spinal joints are filled with mechanoreceptors that give direct input to the nervous system.

Movement feeds the brain and provides it with proper inputs and allows the proper signals to reach the body.

Are you in chronic pain overweight or out of shape?
Move Better Look Better Feel Better
Call (302)836-6443 to schedule an appointment and get started today.

09/02/2026

This is 63.

Just me recreating a birthday workout in the office.
(Because, apparently they frown on filming in a public gym.)

Are you in chronic pain, overweight or out of shape?
Move Better Look Better Feel Better
Call (302)846-644 to schedule a complementary consultation and get started today.

08/31/2026



Banded external rotation is a popular shoulder rehab exercise.

And sometimes it gets a lot of hate online. Some claim it's a dumb exercise and just waste time that could be better spent doing real strength work.

Well, just like a lot of exercises, I think it has some benefits. Especially right after an acute injury.

It becomes a problem/waste of time when it never progresses (gets harder) and you just keep doing the same banded external rotation exercise over and over.

I like to get people doing Indian club swinging. We can use it as rehab, prehab, and shoulder strengthening.

We do some club swinging in our strength classes here in the office.

Move Better Look Better Feel Better
Call (302)836-6443 to join us for a class (in office or over Zoom) and start club swinging.

A man is as young as his spinal column. - Joseph Pilates Joseph Pilates was a sickly child who suffered from asthma, ric...
08/28/2026

A man is as young as his spinal column. - Joseph Pilates

Joseph Pilates was a sickly child who suffered from asthma, rickets, and rheumatic fever, and he dedicated his entire life to improving his physical strength.

He began developing his exercise methods (which he called Contrology) while interned with other German citizens in Lancaster Castle by British authorities during WWI.

Pilates exercises teach awareness of breath and the alignment of the spine, and strengthen the deep torso and abdominal muscles. (source: Wikipedia)

The spine is more than just scaffolding. It is a sensory organ. A weak or decaying spine offers poor scaffolding and distorted sensory input to the brain.

Move Better Look Better Feel Better
Call (402)836-6443 to schedule a complementary consultation and get started today.

08/26/2026

Ankle mobility and deep squats

You need sufficient ankle mobility to allow your body to get into a deep squat.

If it's missing, you will compensate elsewhere to get into that position.

Your heels may rise up.
Your feet and toes may rotate outward.
You may roll onto the inside (arch) of your feet.

These may be a sign you are lacking ankle mobility.

Try this screen to see if limited ankle mobility is preventing your deep squat.

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

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