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A Stretching Routine for People That Hate Stretching: Part 2

July 30, 2021
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| Workouts

Do you sit behind a desk or at a computer all day? Do you stand in the same spot or do the same repetitive task day in and day out? If so, then chances are you are experiencing some form of neck, back, shoulder etc. pain. With more and more jobs today becoming less physical and the fact that people are typically moving less overall it isn’t any wonder why people’s flexibility and mobility are going to hell. If you feel stiff, tight, suffer from muscle aches and pains or find it harder to simply do everyday activities then the following program may help bring you some relief. 

As the old saying goes “if you don’t use it, you loose it”. Just like if you stop exercising your muscle’s will atrophy (shrink) the same goes for flexibility and mobility. If you don’t regularly work on being mobile and putting muscles through their proper range of motion you will become less and less flexible and begin to lose optimal mobility. 

I can hear everyone now. “I don’t have time to stretch.” “I hate stretching.” I get it. I am busy just like everyone else and  yes, I do not enjoy stretching. That is why I try to find and/or create simple, realistic solutions to everyday problems.

The following stretching routine takes about 10 minutes once you get it down. Follow along with the video the first few times to learn the routine. It is simple to do and will leave you feeling better than when you started and definitely much looser. If you are consistent, over time you will begin to improve both your flexibility and mobility.

This program is great to do as part of your cool down after you exercise. It is also great to add to your morning or evening routine. It works great immediately after a nice warm shower or bath.

Give this program a try for a few weeks and let me know how it works for you? 

Yours in health.

Kevin

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Stretching for Those That Hate Stretching Series

March 19, 2021
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| Health and Wellness

An Amazing Yoga Flow

If you hate stretching and mobility work raise your hand? If you need stretching and mobility work raise your hand? If you love stretching and mobility work raise your hand? You weirdo. LOL Just kidding. The fact of the matter is a lot of people hate stretching and mobility work. These same people however typically need this type of work the most. So what’s the answer? Create short, fun and easy to do routines that people who hate stretching will be more willing to do. Don’t worry people who love stretching. This series has some great stuff for you too. 

Now more than ever with more and more people sitting for their jobs, binge watching hours of Netflix and sitting in traffic there is a huge rise in poor flexibility, mobility and aches and pains. That’s where this series comes in.

Since I am not a yoga instructor although I kinda play one on TV after our virtual boot camp classes. I wanted to seek the advice of a professional. So I asked my good friend and amazing yoga instructor Kristen from Iris Mind-Body http://irisstudiosnj.com on Instagram iris.mindandbody  to help me out by creating a short, fun, easy to perform yoga flow that works on improving flexibility for all the major muscle groups. These stretches/poses can also help reduce stress, decrease pain and help people feel great. This is a great addition to your morning or evening routine and before and/or after a workout.

Please give it a try and let us know what you think.

Namaste!

Kevin

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What Type of Workout(s) Should I Be Doing?

March 8, 2022
| No Comments
| Health and Wellness, Workouts

We humans always feel the need to complicate things. Never is this more apparent than when it comes to trying to lose weight and get in shape.

People are always looking for that perfect workout. That perfect diet. One day it’s HIIT., One day it’s barre, One day it’s yoga, etc., etc. If this sounds like you then let’s stop for a second and take a deep breath in through your nose. Hold it for a count of 4 seconds. Then slowly exhale through your mouth for 4 seconds. OK, feel better now?

Here is the deal. I am going to break this down as simply as possible. At the end of the day, unless you are training for a specific sporting event, race, etc, it isn’t any more complicated than what I am about to tell you.

If you are currently only doing “cardiovascular” training such as running, cycling, etc. then add some weight training and yoga/mobility/flexibility training 2-3 times per week for 30-60 minutes.

If you are a meathead currently clanging and banging the weights away at the gym, then add some HIIT and/or cardio training as well as some yoga/mobility/flexibility training 2-3 times per week for 30-60 minutes.

If you are currently only doing Yoga, then add some strength training and cardiovascular or HIIT training 2-3 times per week for 30-60 minutes.

If you currently only lift and do cardiovascular or lift and do H.I.I.T. then add yoga 2-3 times per week.

Understand where I am going with this?

Don’t have 30-60 minutes a day to do this type of training? Then do 15-30 minutes.

Don’t have time for a full yoga class? Then pick out 1-2 short yoga flows of 10-15 minutes that focus on your whole body and add them to the end of your other workout routines or do them just before bed to relax.

Don’t have time for HIIT or Cardio then add it for 10-15 minutes at the end of your weight training workout.

Get the idea?

The exact workout program doesn’t make a ton of difference if

  1. You are training your whole body
  2. You work out hard each workout
  3. The workout is challenging and gradually increases in difficulty
  4. It is done consistently

If your workouts include all the above, then in a short time you will see results.

There is no perfect workout routine. The key for optimal health and performance is to make sure that you do some form of resistance/strength training, HIIT or cardio training and yoga/mobility/flexibility to keep your body looking and functioning optimally.

It doesn’t need t be fancy or complicated. Simple, challenging, and consistent is all that really matters.

If you’re not sure how to do any of these types of exercise, then hire a coach to help get you on the right track.

Yours in health.

Kevin

 

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Self-Maintenance

November 11, 2021
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| Health and Wellness

As I have gotten older and more banged up over the years it has become more apparent than ever the importance of taking care of myself. Unfortunately, as a busy father, husband, business owner and student I tend to always put other priorities in front of my own. This can oftentimes lead to me getting injured or sick and when your injured and sick you can’t really take care of anyone else. The key to long-term health, fitness, and fat loss is what I like to call self-maintenance.

 Imagine for a minute that the car you have now is the only car you can drive for the rest of your life. I’d bet you would take great care of that car, wouldn’t you? You would get all the maintenance done on time, keep it clean, use the best gas, etc. Well, our bodies are like that one car. It’s our only vessel for this lifetime so if you want it to last and run optimally you need to keep up on the maintenance. To keep this simple I created a checklist below. It’s kind of like the maintenance schedule in the owner’s manual of your car.

Priority 1: Medical Maintenance

  • Annual Physical and Blood Work. This should be done annually and always keep a record of your blood test results. Getting a regular check-up and blood work can help you discover if certain health markers are out of range and let you know of possible early illness or disease so that you can take the proper actions to fix the problem early. The basic blood test should be these, CBC with different DHEAS, free T3, free T4, TSH
    Total and free testosterone. CMP, B12/folate, GGT, Insulin, Glycomarck, HgB 1AC, PSA free PSA, Vitamin D. You doctors will also do a urinalysis.
  • Colonoscopy. I know this is most people’s least favorite exam. The prep for the test alone sucks. Nonetheless it is important to get it done. The ACS recommends that people at average risk* of colorectal cancer start regular screening at age 45. This can be done either with a sensitive test that looks for signs of cancer in a person’s stool (a stool-based test), or with an exam that looks at the colon and rectum (a visual exam).For people without a family history of cancer it is recommended to get this exam beginning at age 50.
  • Annual Mammogram and OBGYN Visit: All women should have an annual exam by their OBGYN. Women ages 40 to 44 should have the choice to start annual breast cancer screening with mammograms (x-rays of the breast) if they wish to do so. Women age 45 to 54 should get mammograms every year. Women 55 and older should switch to mammograms every 2 years or can continue yearly screening.
  • Prostate Cancer Screening. Yup time to bend over and take it like a man. Age 50 for men who are at average riskof prostate cancer and are expected to live at least 10 more years. Age 45 for men at high risk of developing prostate cancer. This includes African Americans and men who have a first-degree relative (father or brother) diagnosed with prostate cancer at an early age (younger than age 65). Age 40 for men at even higher risk (those with more than one first-degree relative who had prostate cancer at an early age). It is also important for your urologist to exam your testes for lumps, varicoceles, etc. and testicular cancer signs.
  • Biannual Dental Examination and Cleaning. Going every 6-months for a dental check up and teeth cleaning will not only make the person you have to kiss happy but can help prevent developing more painful and serious conditions such as cavities, and gum disease.
  • Optometrist Exam: Having properly scheduled eye exams is important to keep your vision sharp. It is also important to discover any possible underlying conditions that may cause problems down the road. If you don’t have any symptoms or vision problems, doctors recommend getting regular eye exams based on your age:
  • Ages 20 to 39: Every 5 years
  • Ages 40 to 54: Every 2 to 4 years
  • Ages 55 to 64: Every 1 to 3 years
  • Ages 65 and up: Every 1 to 2 years

Priority 2: Self Care

  • Body Work and Massage Therapy. Getting a massage or other form of soft tissue work done weekly, once a month, or as needed is a great way to prevent injuries, and address, and care for injuries before they get worse. It will also keep you feeling great.
  • Chiropractic Care. Getting adjusted weekly or monthly is another great way to prevent you from getting injured. It can also keep chronic conditions that can flare up if left unchecked at bay.
  • Energy Work, Acupuncture: Energy work is something most people haven’t tried but I can tell you from personal experience that it works. Not only does it work, but it also can work wonders. The key is finding a qualified practitioner. If your body’s energy is not flowing properly it can lead to a host of injuries and illnesses. Getting energy work done once a month or as needed can make a huge difference in keeping you mentally, physically, and spiritually healthy.
  • Yoga and/or flexibility/mobility training. As people age, it is common to lose more and more flexibility and mobility. This can lead to injuries, poor movement, and aches and pains. Practicing yoga or other forms of flexibility and mobility are great ways to prevent injuries, decrease aches and pains and keep you moving young and nimble.
  • Weight training: Resistance training 2-3 days per week is the best way to add or at least prevent muscle loss as we age. It is also the best way to stay strong. Having more muscle mass and strength is one of the best indicators for longer life. Resistance training is also a crucial component for maintaining independence and quality of life as we age.
  • Anaerobic and Aerobic Training: Anaerobic fitness or interval training is a great way to improve and/or maintain fitness. Aerobic training or steady-state cardio is a great way to improve cardiovascular fitness. Incorporating both into your exercise routine will help keep your energy, physical stamina, and endurance high so that you can stay healthy and conditioned to be able to continue to participate in all types of physical activities.
  • Stress Management: Stress is a leading cause of disease. Aside from that, too much stress is just miserable. The key is to take steps to manage stress. Among these are meditation, yoga, breathing exercises, praying, getting outside in nature, exercise, improving sleep, massage, etc. By creating a routine or experimenting with different stress management techniques you can create a plan that works for you.
  • Improve Your Nutrition: This should be at the top of the list but I wanted to leave you with one of the most important aspects of self-maintenance, nutrition. The best way to help assure your health, fitness, recovery, and overall well-being is healthy nutrition. If you are putting crappy fuel, excess alcohol, or drugs into your body it cannot and will not run optimally. I will have a great new blog post soon on simplifying and saving time on nutrition coming soon. In the meantime, you can start by just choosing one of the following. 
  1. Reduce your sugar intake
  2. Reduce your intake of unhealthy vegetable oils and use olive oil, coconut, and avocado oil
  3. Eat more fruits and vegetables
  4. Eat more protein
  5. Drink more water

If you are not doing any of the above already I recommend choosing just one and starting with that until you have it down pat. Then add another etc. This makes it much easier to get going and stay consistent.

There you have it. It may seem like a lot but don’t let it overwhelm you. The first key is to stay on top of the medical aspect by staying up to date with the appropriate doctors’ visits. The second key is to choose which of the self-care techniques above resonates with you. You may need to experiment with different techniques or different practitioners until you find the modalities and practitioners that work for you. Once you do, however, you will always have a toolbox available to keep you fine-tuned and running optimally. It’s also great to have to fix you up when you have a breakdown.

To help you start getting these new self-maintenance habits in place I have created a FREE Trinity Fitness and Wellness Self Maintenance Schedule to make keeping track and staying consistent a hell of a lot easier. If you have any questions, comments, or concerns please comment below.

Wishing you the best in health, fitness, wellness, and happiness.

Kevin

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Do What You Can Do

November 3, 2021
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Do you have any nagging holding you back? A chronically sprained ankle, shoulder pain, back pain, knee pain, etc.? Have these injuries set back your training, activity, and quality of life? If you are lucky enough to not have any health or orthopedic issues now, then enjoy every second of it because sooner or later all of us will suffer from an injury and/or illness. This isn’t being pessimistic. It’s being real. It happens to the best of us, and it will happen again no matter what precautions you take. This doesn’t mean not take precautions. As I said above, it’s just being real. The fortunate thing is that there is a way to not let injury or sickness totally derail your training, fat loss, health, etc. Read on to find out how.

Recently I aggravated a back issue that I have. Bulging disks in my L-3-L5. If you have ever had your “back, go out” then you can relate to how painful and debilitating it can be. I was down for the count for a week and still suffering pain and limited mobility over a week later. I have done a lot of things to my body over the years. Some of it happened from accidents and others happened from doing stupid shit. Either way, it happened and now as a 48-year-old man with a lot of miles on him my body reminds me daily. The important thing to do first is address the injury and get it taken care of by seeing a doctor, chiropractor, therapist, energy worker, self-care etc. (for more information on self-care stay tuned for my next blog post, Self-maintenance). The next thing is to realize that although you cannot do exactly what you were doing before the injury there is always something that you can do. 

Working as a personal trainer and strength coach for 30 years I have seen and heard it all. One of the things I see most is when someone suffers an injury, they just completely quit their training. For example, they have a shoulder injury, and they totally stop training. How about training your core, back, or legs? Maybe they have a knee injury, and they stop training. How about your whole upper body? You get the idea. The answer is do what you CAN do. 

Below are some great ideas to help you continue training when you are injured or sick.

  1. Train the rest of your body that is healthy around your injury.
  2. Train a weak or lagging body part that you have been neglecting and wouldn’t have made the time to train otherwise. This is a perfect time to bring it up to par.
  3. Cross-train. If you can’t run, walk. If you can’t walk, bike. If you can’t bike, use a bike ergometer. Swimming can also be a great alternative especially for lower body injuries. Try to find an activity that doesn’t aggravate the injured area and focus in that for the time being.
  4. Modify or find an alternative exercise that you can do. Using different hand and foot positions can oftentimes help alleviate pain and take pressure off the injured area. Different exercise can also be better than others. For eg.  low step-ups instead of lunges if you have a knee issue. Split squats or step ups holding dumbbells if you have a back injury. You can also try using a partial range of motion that doesn’t cause pain or isometrics.
  5. Do less but do it more often. You can decrease the load you are using and use a lighter weight but perform the workout more often. The same goes for distance. If you normally run 5 miles 3 times per week Try running one or two miles 5x a week if it doesn’t hurt.
  6. Go lighter and use tempo. By performing reps at a slower tempo with a lighter weight you are taking pressure off of the joint or injured muscles, but the slower tempo allows you to create more tension in the muscle being worked giving it a greater stimulus.
  7. Use machines. Machines can be more stable. They are also great if you have a hand or wrist injury and cannot support a barbell, dumbbell, etc.
  8. Do some yoga. Most people, especially weightlifters or people that sit all day for work can use the extra mobility work.

There you have it. Although there are even more ways to train around injuries it is important to be cautious and ideally be supervised by a professional trainer, doctor or therapist to assure that you don’t make the injury worse. Furthermore, once the injury is almost fully healed it is important to make sure that you do the proper rehabilitation and post rehabilitation therapy to make sure the injured area is properly strengthened and balanced so that you decrease the risk of reinjuring it.

Lastly, and possibly the most important thing is to realize that there is always something you can do. It may not be exactly what you want to do now but by continuing to train you can avoid falling into a rut, depression, and regression losing all your previous progress. So, pick yourself up, seek the advice a professional, keep a positive mindset and just do what you can do.

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How to Lose Fat With Hill Sprints

June 27, 2021
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| Workouts

No time to get to the gym? No problem. Just head for the hills. One of the best ways to get in shape and lose fat is to do hill sprints. Not only is this method of training super effective but it takes a very short amount of time to perform and doesn’t cost a thing. Below is a basic hill sprint workout that you can perform on any hill in your local neighborhood. So if your ready for an ass kicking, fat burning, lung bleeding good time please read onward.

Your first job it to scout out a hill in your area. The hill doesn’t have to be too steep. The steeper it is the harder it will be so find one that is just enough to really challenge you. The hill should also have about 30-40 yards of length to sprint up. Now when I say sprint up, I mean SPRINT up! This means 80-90% intensity. You should be out of breath when you get to the top. There is no lollygagging here or the program will not work.

The Warm-up:

Start with a light dynamic warm-up which should take about 8-10 minutes. Here is a sample of one of the warm-ups we use. Start with 2 minutes of jumping rope, light jogging, jumping jacks etc. Then perform the warm-up in the video below. Once you finish the warm-up below do one sprint at about 50% effort. Rest 1-2 minutes. Do another sprint at 75% effort. Rest 3-4 minutes and begin the workout. 

The Workout:

If you are new to hill sprints or haven/t done them in awhile then start with 6 sprints (if you can) and build up from there every 2 workouts.

Set 1: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 2: Immediately Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 3: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 4: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 5: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 6: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Curse me out then lay there and have a conversation with God as you try to catch your breath.

Important notes:

  1. It is imperative that you sprint 80-90 %maximum effort. This is not a fast jog.
  2. As soon as you reach the top immediately begin to walk back to the bottom
  3. As soon as you reach the bottom IMMEDIATELY sprint back up
  4. If you are not able to maintain this pace then take slightly longer rest intervals and/or start with less sets, 3-4 hill sprints for example. 

It is important not to worry about getting all 6 sets but that the intensity is 1000%

Once you reach 6 sets in a workout do the workout again for 6 sets 2-5 days later and then move up to 7 sets the workout after that. Continue to do the same thing until you reach 12 sets.

Once you finish your last set try to gradually cool down by walking around and doing some light static stretching until your heart rate comes down.

The total workout time should only take a maximum of about 30 minutes including warm-up, workout and cool down. Any longer and you were not doing it right.

This workout is really tough, Please be sure to consult your health care professional before starting and/or trying a new workout program. 

To summarize, if you are trying to lose fat, get in better shape or improve your running speed and endurance than hill sprints can help. Give this workout a go and let me know what you think in the comments? Until next time go kick some ass! 

Yours in health.

Kevin

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Building an Awesome, Effective, and Inexpensive Home Gym Part 1

March 8, 2021
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Since the spread of Covid-19 our world and especially the workout world has been turned upside down. With gyms closing or only operating at limited capacity, and the fear of going back to a gym many have chosen to go the home gym route. This movement has led to the advent of cool but expensive home gym systems such as, Peloton, The Mirror, Tonal, etc. and a shortage of a lot of the basic home gym equipment such as dumbbell, kettlebells, barbells, benches and racks etc. These home gym systems are cool and do offer a lot of benefits and a large decked out home gym is awesome but many people do not have the space or the budget to have these systems or a big home gym. This leads us to an important question?

What equipment should I buy to create a functional, effective, space saving and portable home gym?

If you are wondering the same thing then this post has you covered.

In this post I put together a list of 5 pieces of equipment that can create a formidable home gym. This equipment will offer you endless variety, allow you to advance as you get stronger, gives you portability and it takes up very little space.

Here it goes.

  1. 1-2 Kettle Bells. For females I recommend a 15# and a 20# or 25#. For men I recommend a 20# and 30-35#. These weight options allow you to start at a lighter weight as a beginner and progress to a heavier weight as you get more advanced. It also allows you to have a lighter kettle bell for unilateral or single arm/leg movements and a heavier kettlebell for double arm/leg movements. Kettlebells are one of the most versatile pieces of equipment that offer endless challenge, variety, can be used for both strength and conditioning and can easily fit under your bed or in a closet. Price varies by weight and whoever is price gouging right now and can range from $36 for 15# to $70 for a 30#. The link I have here has them in stock.
  2. Exercise Band Set with handles, ankle straps and a door anchor. Bands are the most versatile, portable, and light weight exercise equipment there is. They take up almost zero space and are great for assisting or increasing the challenge of bodyweight exercises (think chin ups). Lastly bands are great to assist stretching. The set I have linked here also comes with ankle attachments, handles and a door mount. Price $30
  3. Swiss Ball or Physio Ball. A swiss ball is another excellent piece of equipment that offers a ton of variety, can be used to lay on as a bench and can also be used for stretching. It also makes a great seat to improve posture if you sit for work all day. Try switching back and forth between your desk chair and a swiss ball throughout the day. The price is cheap as well around $20-25
  4. TRX or similar suspension system with door anchor. Suspension trainers are another super effective, space saving and light weight piece of equipment. They offer limitless variety and are great for both beginners and advanced trainees alike. Price around $100-$129.
  5. Sliders. Exercise sliders are a great inexpensive piece of equipment that offers a ton of training variety and challenge. The ones I have linked to here are two sided so you can use them on carpet and hardwood floors. They also come in two sizes. I recommend getting the larger size either way as it is more comfortable and easier to stay on them during certain exercises. Price $11

There you have it. You can have an AWESOME home gym with endless challenge and variety for around $250-300. This equipment should last you a long time as well. If you are on a budget then I would recommend one kettlebell and the band set and swiss ball if you can swing it. (Pun intended) You can always get the suspension trainer and a heavier kettlebell later as you progress. The good news is most of this equipment is available now or comes into stock quickly. 

This is a simple solution to help keep your health, fitness, and fat loss on track.

Yours in health

Kevin

*If you would like personalized professionally designed programs or to join our fun and challenging virtual boot camp classes please check out the rest of my site for more information.*

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If You Want To Hurt Yourself Working Out, Then Do This.

March 1, 2021
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Over my 20 years of training almost every population of people, there are a few disturbing trends that I see. One of the most pressing trends is failure of people to properly warm-up before they workout. Not warming-up is a sure-fire way to get injured and derail your progress, motivation, and results. So if you want to get hurt and have a less effective workout don’t warm-up.

Point blank, before working out or doing any sport or physically demanding activity you need to warm-up. There is always at least one client that arrives late and misses the warm-up and proceeds to just jump into the workout. Have you ever seen a professional football, baseball, soccer, hockey etc. player before a game? How long are they warming up for? At least 20-minutes. They warm-up to prepare their bodies for the ensuing sport/exercise, to prevent injuries and to improve performance. These are highly tuned, professionals in peak shape and condition warming up. Do you think the average person who sits all day for their job and is not highly active for 95% of the week and not in peak shape and condition can forgo warming up? Hell to the nah!

Now the good news is that you don’t have to spend 15+ minutes warming-up. For most people, a short 5-10-minute dynamic warm-up will suffice.

Important to note, I said dynamic warm-up.  A dynamic warm–up is “moving while you stretch” or stretching through a joint’s full range of motion and preparing muscles for more intense exercise to come. It is not beneficial and can also be detrimental to do static stretching just before vigorous physical activity. Static stretching involves stretches that you hold in place for a period of time, without movement. This allows your muscles to relax into stretch. You do not want to relax into stretch before a workout.  Save static stretching for the cool down and/or off days to work on your flexibility.

The video below shows the dynamic warm-up I have used with hundreds of clients with a ton of success. Before you begin elevate your body temperature and heart rate by doing 2-3 minutes of a light jog, bike, jumping rope, jumping jacks etc. Then begin the dynamic warm-up.

Give it a go just before you start your workouts and lower your risk for injures, improve your performance, flexibility, mobility, and balance.

One thing to note is that even though there are limited studies to prove or disprove any of the benefits of warming-up. Through 20-years of “in the trenches” experience with hundreds of clients of all age groups, I can vouch for the effectiveness of doing a proper warm-up and cool down and the long term benefits they provide.

To your health.

Kevin

Quick and Effective Dynamic Warm-up

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Massage Therapy/Energy Work

Massage Therapy

I am a licensed massage therapist in the state of New Jersey  (License No. 18KT01439200) and a graduate of the  American Institute of Alternative Medicine. 

Whether you are a professional athlete, weekend warrior, or just someone looking for relief from aches, pains, or needs to relax I got your back. (Pun intended) 

My specialty is therapeutic massage treating musculoskeletal injuries and chronic aches and pains. Using the incredible VOILA Assessment and a comprehensive orthopedic assessment I can identify and find the root cause of your issue. Then using my vast toolbox of healing, body, and energy therapy modalities I will create the perfect session to accommodate your individual needs and goals.

I provide the following modalities:

  • Swedish Massage
  • Deep Tissue Massage
  • Myofascial Release
  • Reflexology
  • Chair Massage
  • Prenatal Massage
  • Hot Stone Massage
  • Sports Massage
  • Pin and Stretch
  • Neuromuscular Therapy (NMT)
  • Instrumented Assisted Soft Tissue Mobilization (IASTM)
  • Cupping Therapy
  • Active Isolated Stretching (AIS)  
  • Relaxation
  • Aromatherapy
  • CBD

I am located:

S.M.A.R.T. Integrative Massage Group
94 Valley Road, Suite 2A,
Montclair, NJ 07042

In the home, sessions are also available for 75, and 100-minute sessions in the northern New Jersey area.

Pricing:

75-Minutes: $150

100-Minutes: $200

To book an appointment and/or for more information please call 201-788-2666 or fill out the form below.

Heal your body, mind, and spirit.

Body/Energy Work

Do you suffer from physical or emotional injuries? Have you tried other treatment/modalities and were still unable to resolve your pain? Well, now it is time to end your suffering and start feeling better TODAY!

The problem is that most treatment modalities only focus on the area of pain. The reason this is oftentimes not effective is that the cause of the pain or restriction may be coming from a completely different area of the body or even from an emotion that needs to be addressed.

So how is this different?

VOILA SOUL-utions for the Mind & Body is a Simple, Revolutionary Path to Health, Healing, and Movement.  VOILA will empower you to eliminate pain, restore movement and achieve well-being. The client is actively a part of healing themselves.  The ART of LISTENING is the Heart of the VOILA Method.

The SOUL instrument to the mind and body, VOILA Balances the SOUL, Mind, and Body to get you to your natural state of harmony achieving Peace in the Mind and removing pain from the Body & allowing you to find your True Self.

VOILÀ Method is a systematic, dynamic & fluid Mind/Body assessment.  VOILA Assessment is performed throughout the ENTIRE session.  This is the Key to the VOILA treatment and allows us to get to the core cause of the pain!  

I couple this amazing technique with different soft tissue/massage therapy modalities. Each session is customized to the individual client to provide the most comprehensive and effective therapy session possible.

This combination has helped hundreds of people decrease or eliminate pain, feel better and get back to everyday activities or their sport in record time!

Sessions average 60 minutes.

For More Information and To Schedule an Appointment Please Use The Contact Form Below

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