Midlife Health & Wellness

Midlife Health & Wellness


Concerned about the coronavirus? We now offer telehealth, meaning we can treat you remotely. In order to promote access for physical therapy during this tough time, we are reducing our evaluation rates. Check out our website to learn more.
Does Posture Matter?
Mental Wellness IS The NEW Physical Health!
The Microbiome Project is clearly through it's published research, clinical studies is proving your GUT is where Physical AND Mental Health stems from. Learn a little more.

Watch this video. IF YOU resonate with the message, there is a Special INVITATION ONLY gathering on January 28th at Drury Inn & Suites in Fort Myers from 7- PM ESTโ€ผ (25 seats only)

The Revolution has started, you'll be seeing more and more about this science that is DISRUPTING the Health and Wellness Industry today.

We're in the forefront of this science with Holustic Platform of Products & Programs.

Private Message me and enter "MORE INFO" in the comments below.

Limited Seating
Join us November 19th EST.

Neck pain anyone?
Hello All,

I just want to introduce myself, I'm Dr. Chris, owner of Dynamic Physio. I will be practicing part-time in the Naples Fitness Lab. I am a performance physical therapist, meaning I treat injury and optimize performance. In other words, you don't have to be injured to benefit from physical therapy. So if you can't figure out why you fall backwards when you squat, or why your shoulder pops when reaching overhead, these are the kind of things I love to solve. Please ask me questions, I love to talk about rehab and performance.

I will be announcing a preseason special soon, so stay tuned. I also write a blog (usually weekly). Here is my latest:
In case anyone visiting here wonders if it is worth it or not, believe me it is!! On my phyisical last year I was close to being diabetic and high cholesterol. After a little over a year I have dropped over 25 pounds and my levels are almost normal as they have shown an remarkable drop since last year! So, Micah and the staff there do a wonderful job if you listen and follow thier advice!
I am so proud of my wife and I. While some may have over did the eating, we maintained our life style change and lost weight through Thanksgiving! And no, we did not sufffer or do without, we just learned how and what we can eat. By not over doing it, we lost even more! Thanks to our trainer Micah at Naples Fitness lab for helping us on this journey!!
My wife and I have been working with Micah and Naples fitness for about a year. I recently had to have back surgery. With the training and program he had us on not only was I able to recover a little faster than normal or so I was told. On a recent mesurement, I found that at the beginning I had a 42" waist. I am now at a 36 1/2 " waist. I weighed over 189 pounds and now am at 160 pounds. My wonderful wife is doing as well! This is a partnership. You can't do this then go have a burger, fries and shake. It takes work from both sides. Micah will train but we had to put the work in and I have to say, we have fantastic results.
I want to talk a little about this fitness lab and the man behind it, Micah west. To say he is a hero to me doesn't say enough. For over a year he has worked to strengthen me up even though I had severe back problems. Last week I had to have surgery on my lower back to put in plates, screws and realign my lower back. I have heard many times since last week, my physical condition is a large part of my recovery so far. I doudt I would have made as quick or better recovery without him and the lab. So,if anyone has any physical problems and not sure what to do or who to see, make him one of the first!! He won't do you wrong and help you as much as he possible can. Thank you Micah, thank you so very, very much. You are my hero!!

Concierge and Online Holistic Fitness, Nutrition and Lifestyle Coaching.

Helping You Live Your Best Life

Watching our clients take control of their health and well-being is truly rewarding, and it's something we take pride in at Midlife Health & Wellness. As Functional Movement and Functional Aging Specialists, we believe exercise and nutrition are the keys to continuing to do the things you love, for the rest of your life. Whether you are looking to lose weight, buil

Operating as usual

Timeline photos 03/10/2022

Timeline photos

Whether you are looking to lose weight, build strength, have more energy, maintain independence, or drive the ball farther, Micah can help you get there! ๐Ÿ’ช๐Ÿฝโ €
โ €
The Private Wellness membership is available with Pro Coach . With his 25+ years of experience in the fitness industry, he is capable and committed to get you to where you want to be in your health and fitness journey!

This membership includes:
โ‡๏ธAccess to the TriCore Wellness app
โ‡๏ธCustom fitness programming
โ‡๏ธWeekly coaching on your customized plan, including body stats, fitness and nutrition
โ‡๏ธConcierge text service (7 days/week: 8am - 8pm ET)
โ €
๐Ÿ‘‰Book today by visiting https://buff.ly/3sAGcYu

Before You Drink Eggnog, Read This 12/13/2021

Before You Drink Eggnog, Read This

โ€˜Tis the season of special holiday treats.

Hereโ€™s a little info about some popular seasonal beverages that can help you decide whether โ€“ or how much โ€“ to indulge!

These drinks can taste great โ€ฆ but they also can be a sneaky (but major) source of calories and unhealthy fats.

Plus, the sweetness overload can take your blood sugar levels on a roller coaster that leaves you feeling exhausted once the ride is over.

Check this out:
16 oz (475 ml) Starbucks Peppermint Mocha: 440 calories, 16 grams fat, 54 grams sugar
16 oz (475 ml) Starbucks Chestnut Praline Latte: 330 calories, 14 grams fat, 38 grams sugar
ยฝ cup (120 ml) Spiked Homemade Eggnog: 265 calories, 17 grams fat, 18 grams sugar
12 oz Hot Chocolate (355 ml): 280 calories, 12 grams fat, 27 grams sugar

Enjoy your favorites โ€“ but moderation is the key!

Whatโ€™s your favorite holiday drink? ๐Ÿ‘‡๐Ÿ‘‡


Before You Drink Eggnog, Read This There are ways to make a healthier eggnog drink, according to Consumer Reports' nutrition experts. Here's what you need to know about this holiday tradition.


Wishing you and yours a happy, healthy, and safe holiday!

Photos from Midlife Health & Wellness's post 05/15/2021

Coach Micah on site at Show Me Strength for the Virtual FRC training brought to you by TriCore Wellness.


Coach Micah leading the way to Health & Wellness. Join him for this Free Virtual FRC / Kinstretch Class via TriCore Wellness!

FREE! Virtual FRC / Kinstrech Class! โฃ
Are you looking to increase your mobility, flexibility, and muscular conditioning? โ‰๏ธโฃ
- Improve mobility for sport๐Ÿ‹๐Ÿปโ€โ™€๏ธโฃ
- Help recover old injuries ๐Ÿค•โฃ
- Discover ways to prevent injury๐Ÿ’ช๐Ÿผโฃ
- ... and more! โฃ
TriCore Pro Coach Micah West is hosting a FREE Virtual FRC / Kinstretch Class! โฃ
Micah is a certified Kinstretch instructor and is an expert in biomechanics, movement sciences, and functional training! ๐Ÿ’ฏโฃ
โ‡๏ธWhat is FRC? โฃ
Developed by world-renowned musculoskeletal expert Dr. Andreo Spina, Functional Range Conditioningยฎ is a comprehensive joint training system based in scientific principals and research.โฃ
โ‡๏ธWhat is Kinstretch? โฃ
The KINSTRETCHยฎ system is one born out of scientific research. All of the movements and training techniques have been selected based on a meticulous and rigorous investigation of evidence, conducted by physical conditioning and medical experts, as it pertains to body control, injury prevention, joint health, and physical longevity.โฃ
โœด๏ธโœด๏ธโœด๏ธSaturday, May 15th 10am EST! โœด๏ธโœด๏ธโฃ
To sign up for this class shoot us a DM! โ˜‘๏ธโฃ
We also have the link in our bio! โ˜‘๏ธโฃ
If you canโ€™t make the class, let us know and we will send you the recording! โ˜‘๏ธโฃ
This is an amazing opportunity! You donโ€™t want to miss this!!!๐Ÿ˜Žโฃ


Personal Coaching with Naples Fitness Lab 03/10/2021

Personal Coaching with Naples Fitness Lab

Are you ready to get in peak physical shape, at any age, and stay that way?

Don't struggle on your own. Get lasting results you never thought possible with expert online nutrition coaching and accountability.

Personal Coaching with Naples Fitness Lab Stop struggling on your own and start getting better results with expert nutrition coaching and accountability from Coach Micah West

Could This Simple Hack Reduce Anxiety and Panic Attacks? with Dr. Kristen Allott | Dr. Mark Hyman 02/19/2021

Could This Simple Hack Reduce Anxiety and Panic Attacks? with Dr. Kristen Allott | Dr. Mark Hyman

โ€œIn today's Broken Brain Podcast episode, Dhru Purohit and Dr. Kristen Allott talk about the spectrum of anxiety, how diet can cause anxiety and panic attacks, and how managing blood glucose and nutrition are powerful tools for feeling better. Listen here: https://bit.ly/3dpga3i โ€œ

Could This Simple Hack Reduce Anxiety and Panic Attacks? with Dr. Kristen Allott | Dr. Mark Hyman Dhru and Dr. Allott talk about how diet can cause anxiety and panic attacks and how managing blood glucose and nutrition are powerful tools.

Timeline photos 01/21/2021

Corporate Wellness with the best of the best!

Real Results with Corporate Wellnessโ€ผ๏ธ

When you team up with TriCore for your companyโ€™s Corporate Wellness you can be sure to get employee testimonials like this one๐Ÿ‘‡

โ€œDUDE! Thank you so much for such a great experience. I learned a ton and I have developed some great new habits out of this. I have been able to put on 4lbs and been able to maintain that weight all from understanding my body better and learning about my optimal caloric consumption. The accountability piece was out of this world! Being able to post photos and have you tell me the calories was extremely helpful because I donโ€™t have the time to track meals nor like to. Going through first hand an online coaching experience was eye opening for me and proved what I already knew and that everyone needs a coach!โ€ - Mitch Malandrino, Strategic Account Manager - Trainerize

To find out more information about our Corporate Wellness program contact us @ 239-238-0983โ€ฌ or visit our website at Tricorewellness.com


Consistency is a far better path to long-term success than intensity


The Link Between COVID, Inflammation, and Aging

This is a must watch video!


๐Ÿ’ฅ๐“๐จ๐ซ๐œ๐ก๐ž๐ ๐š๐›๐ฌ ๐๐ž๐ฅ๐ข๐ฏ๐ž๐ซ๐ž๐๐Ÿ’ฅ

Here are 3 new drills Iโ€™ve been using for anti-extension core work.

Anti-extension core training is any exercise where you are forced to prevent the ribcage from over-extending and simultaneously pull the pelvis out of anterior pelvic tilt.

These strategies are vital components to our โ€œcoreโ€ work at Show Me Strength.

๐—ง๐—ผ๐—ฝ ๐—น๐—ฒ๐—ณ๐˜ - ๐—”๐—น๐˜๐—ฒ๐—ฟ๐—ป๐—ฎ๐˜๐—ถ๐—ป๐—ด ๐—ต๐—ฎ๐—ป๐—ด๐—ถ๐—ป๐—ด ๐—น๐—ฒ๐—ด ๐—ฟ๐—ฎ๐—ถ๐˜€๐—ฒ๐˜€ - You can use the straps or hang from the bar by your hands here. Using the straps allows you to perform more quality reps, but hanging adds in the grip an upper body strength component. The goal here is to control the individual legs from swing your body forward and backward. If you demonstrate control over your anterior core, youโ€™ll refrain from swinging.

๐—•๐—ผ๐˜๐˜๐—ผ๐—บ ๐—น๐—ฒ๐—ณ๐˜ - ๐—ฆ๐˜๐—ฎ๐—ฏ๐—ถ๐—น๐—ถ๐˜๐˜† ๐—ฏ๐—ฎ๐—น๐—น ๐—ฏ๐—ฒ๐—ป๐—ฐ๐—ต ๐—ฏ๐—ผ๐—ฑ๐˜†๐˜€๐—ฎ๐˜„ - At Naples Fitness Lab we are fortunate to have a physio roll stability ball which makes this smoother on the forward and backward motion, but a traditional round stability ball is fine. Your goal here is to keep the spine flat, and prevent sinking or hiking at the hips. The hands grip the bench and push the body back, then pull the body forward with extended legs.

๐—ฅ๐—ถ๐—ด๐—ต๐˜ - ๐—•๐—ฒ๐—ฎ๐—ฟ ๐—ฝ๐—ผ๐˜€๐—ถ๐˜๐—ถ๐—ผ๐—ป ๐˜€๐˜๐—ถ๐—ฟ ๐˜๐—ต๐—ฒ ๐—ฝ๐—ผ๐˜ - If you know me, you know Iโ€™m a nerd for bear position, and the performance benefits of relearning that pattern. Adding one of my favorite anterior core drills to the position with stir the pot only makes this a more perfect exercise for just about anyone. Youโ€™ll have to own the ribcage and pelvis while executing this, so expect a great challenge.

Give these excellent exercises a try to spice up your ab routine!

๐˜ผ๐™ฃ๐™ฎ ๐™ฆ๐™ช๐™š๐™จ๐™ฉ๐™ž๐™ค๐™ฃ๐™จ? ๐™๐™š๐™š๐™ก ๐™›๐™ง๐™š๐™š ๐™ฉ๐™ค ๐™˜๐™ค๐™ข๐™ข๐™š๐™ฃ๐™ฉ ๐™—๐™š๐™ก๐™ค๐™ฌ, ๐™จ๐™ก๐™ž๐™™๐™š ๐™ž๐™ฃ๐™ฉ๐™ค ๐™ฉ๐™๐™š ๐˜ฟ๐™ˆ๐™จ, ๐™ค๐™ง ๐™š๐™ข๐™–๐™ž๐™ก ๐™–๐™ฉ ๐™˜๐™๐™–๐™™@๐™˜๐™๐™–๐™™๐™ง๐™ค๐™™๐™œ๐™š๐™ง๐™จ.๐™˜๐™ค๐™ข


Take Care of Yourself - Christmas Ad - Doc Morris

Whatโ€™s your why?


What better gift than the gift of health?!

๐Ÿค” Just an idea - instead of more STUFF, what if you give them something BETTER this year? ๐ŸŽ

The gift of feeling better and getting stronger. ๐Ÿ’ช
Our Download & Go programs are just the thing!

Choose from a wide variety of programs, ranging from beginner level to advanced.

Some programs are a one time purchase, while others are a monthly membership model, giving you access to ongoing support and community. ๐Ÿ‘

While each program is unique, they all come with:

Instructional Videos โœ…
Workout Schedule โœ…
Nutritional Guide โœ…
Access to our app where you can track your progress, workouts, and nutrition โœ…

Jump on our website at https://www.tricorewellness.com/download-go to browse these programs today. ๐Ÿ˜ƒ


๐Ÿ’ฅ๐’๐ฐ๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐ฐ๐š๐ฒ ๐ญ๐จ ๐›๐ž๐ญ๐ญ๐ž๐ซ ๐ ๐ฅ๐ฎ๐ญ๐ž๐ฌ๐Ÿ’ฅ

Here are 4 drills to clean up your kettlebell swing.

The kettlebell swing is at the top of the list when it comes to exercises that are both poorly performed and poorly coached on a consistent basis.

Below are 4 ways to clean up the kettlebell swing, an exercise that develops power and explosiveness in the posterior chain, builds great looking glutes, and teaches an effective hip hinge pattern which is crucial for moving and performing better at basically everything.

๐“๐จ๐ฉ ๐ฅ๐ž๐Ÿ๐ญ - ๐‡๐ข๐ค๐ž ๐š๐ง๐ ๐ฉ๐š๐ซ๐ค - The kettlebell swing starts with a tilted bell about a foot further out than your toes. At the hinge position where the knees are minimally bent and the hips maximally, you should feel the hamstrings kicked on immensely. Hike the bell back and let the weight of the bell carry the arms back to the โ€œparkingโ€ spot.

๐๐จ๐ญ๐ญ๐จ๐ฆ ๐ฅ๐ž๐Ÿ๐ญ - ๐‚๐š๐›๐ฅ๐ž ๐ฉ๐ฎ๐ฅ๐ฅ ๐ญ๐ก๐ซ๐จ๐ฎ๐ ๐ก - This is an amazing way to both groove and load the hip hinge pattern. Use a rope at the bottom of a cable machine and let little the hips sit all the way back as far as you can. This is the same exact move as the kettlebell swing minus the bell traveling to stomach height.

๐“๐จ๐ฉ ๐ซ๐ข๐ ๐ก๐ญ - ๐“๐จ๐ฐ๐ž๐ฅ ๐š๐ฌ๐ฌ๐ข๐ฌ๐ญ๐ž๐ ๐ฌ๐ฐ๐ข๐ง๐  - The towel is a great way to โ€œfeelโ€ the correct path the bell will travel in your hands. By increasing the width of the bells arc using the towel, the movement will appear to slow down so you can focus on the hinge and the top position which I consider a standing plank when done properly.

๐๐จ๐ญ๐ญ๐จ๐ฆ ๐ซ๐ข๐ ๐ก๐ญ - ๐“๐ก๐ž โ€œ๐š๐ง๐ญ๐ข-๐ฌ๐ช๐ฎ๐š๐ญโ€ ๐ฌ๐ฐ๐ข๐ง๐  - One of my pet peeves is seeing someone perform or teach a kettlebell swing like a squat. Itโ€™s not an exercise designed for that. The swing is a maximal hip flexion and extension exercise. Knees and quads are not involved. By having a kettlebell directly under you, you ensure a clean path through your groin. At the very last second the hips clear out of the way. The bell underneath also prevents an early hinge and any sub optimal knee bend. If the path of the bell is too long, you will hit the kettlebell under you.

๐˜ผ๐™ฃ๐™ฎ ๐™ฆ๐™ช๐™š๐™จ๐™ฉ๐™ž๐™ค๐™ฃ๐™จ? ๐™๐™š๐™š๐™ก ๐™›๐™ง๐™š๐™š ๐™ฉ๐™ค ๐™˜๐™ค๐™ข๐™ข๐™š๐™ฃ๐™ฉ ๐™—๐™š๐™ก๐™ค๐™ฌ, ๐™จ๐™ก๐™ž๐™™๐™š ๐™ž๐™ฃ๐™ฉ๐™ค ๐™ฉ๐™๐™š ๐˜ฟ๐™ˆ๐™จ, ๐™ค๐™ง ๐™š๐™ข๐™–๐™ž๐™ก ๐™–๐™ฉ ๐™˜๐™๐™–๐™™@๐™˜๐™๐™–๐™™๐™ง๐™ค๐™™๐™œ๐™š๐™ง๐™จ.๐™˜๐™ค๐™ข

Photos from TriCore Wellness's post 11/05/2020

Photos from TriCore Wellness's post


Have you ever wondered how you can take your health and performance to the next level? โฃ
๐Ÿ”ทAmplify fat lossโฃ
๐Ÿ”ทImprove digestion โฃ
๐Ÿ”ทSpeed your metabolism โฃ
๐Ÿ”ทEnhance athletic performance โฃ
๐Ÿ”ทOptimize sleepโฃ
๐Ÿ”ทImprove energyโฃ
๐Ÿ”ทIncrease hydration โฃ
.. and more! ๐ŸŒŸโฃ
With a Clinical Nutrition Consultation, we can analyze your blood work and find different deficiencies and health markers that are out of balance that can contribute to a host of different metabolic issues that may be slowing you down! โฃ
By performing a Functional Blood Chemistry Analysis and Clinical Nutrition Consultation with our Clinical Nutritionist at TriCore, we can help to identify these issues and work towards managing them to improve your health and performance. โœ…โœ…โœ…โฃ
This is perfect for:โฃ
- Athletes โฃ
- Working Professionalsโฃ
- Immune compromised individuals โฃ
- And people looking for that next level in health improvement to meet their goalsโฃ
โ‡๏ธEven our own staff know the importance of optimizing their metabolism! โ‡๏ธโฃ
Pro Coach Micah West is shown here going through his Clinical Nutrition Consultation! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ โฃ
Interested in learning more? โ“โ“โ“โฃ
Contact us and we can set you set up today! โฃ
โšก๏ธWe are HIGH PERFORMANCE HEALTH! โšก๏ธโฃ
โ•We are TriCore Wellness!โ•โฃ


If you have ever found yourself struggling to stick with your fitness and wellness routine...Or if you feel like you're constantly starting over...

You are not alone! This guide is going to show you how making a powerful, yet surprisingly simple, mindset shift can change your life permanently!



๐Ÿ†๐Ÿฅ•๐ŸŒฝ๐Ÿฅ’๐Ÿฅฌ๐Ÿ„ How many of these have you eaten during the past week? โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ


Are you ready for a customized approach to hitting your fitness and wellness goals? โฃ
Using our connected health platform allows our coaches to communicate with you on a daily basis! ๐Ÿ“ฑ๐Ÿ’ป๐Ÿ–ฅโฃ
Communication is key when working with a coach and we know this! Our platform was designed for you to get responsive access to your coach when you need it. ๐Ÿ—ฃโฃ
Our coaches are able to use your feedback, health data, workout data, nutrition data and more to design your program and make adjustments on the fly to keep you moving forward. ๐Ÿ’ช๐Ÿผโฃ
๐Ÿ”นAccountability โฃ
๐Ÿ”นConsistency โฃ
These are core components of all our coaching services. โฃ
No matter what your goal, we have a coach that we can match with you! โœ…โฃ
โ“Ready to get a personalized approach to your fitness and wellness? โ“โฃ
Letโ€™s go! ๐Ÿ™Œ๐Ÿผโฃ


๐Ÿ’ฅ๐๐ž๐ญ๐ญ๐ž๐ซ ๐ฎ๐ฌ๐ž ๐จ๐Ÿ ๐Ÿ๐จ๐š๐ฆ ๐ซ๐จ๐ฅ๐ฅ๐ž๐ซ๐ฌ๐Ÿ’ฅ

Use your foam roller for something productive.

The foam roller can be useful, but it gets overhyped as a tool that can break up scar tissue and adhesions, cure poor mobility, and even eliminate cellulite.

These claims are founded on pseudoscience and not real world human physiology.

Self-myofascial release techniques with a foam roller can have great benefit, but only when used intelligently and in a timely manner. Thatโ€™s a post for another day though.

Below are 4 actual exercises you can do on the foam roller that can really help you get stronger, healthier, and better looking without clothes.

๐—ง๐—ผ๐—ฝ ๐—น๐—ฒ๐—ณ๐˜ - Alternating dumbbell foam roller bench press - This is a great exercise for several reasons. The first is that by laying long ways on the roller, your abs have to work extra hard to remain centered while performing the side to side press. Secondly, the shoulder tends to move more optimally with the spine being pinned in one place as the shoulder doesnโ€™t have enough room to tilt anteriorly. Also, the deeper range of motion will allow for more time under tension and a bigger stretch increasing muscle damage for potentially more growth.

๐—ง๐—ผ๐—ฝ ๐—ฟ๐—ถ๐—ด๐—ต๐˜ - Push-up position row with foam roller distraction - This exercise is a fantastic way to get your upper back rowing in while also including some difficult dynamic shoulder stability on the opposite arm. The abs also get crushed here if you do these right and donโ€™t rotate with the lumbar spine.

๐—•๐—ผ๐˜๐˜๐—ผ๐—บ ๐—น๐—ฒ๐—ณ๐˜ - Foam roller reaching planks - This is a goto anterior core drill that is a fantastic low back saver and overall execellent ab exercise. The serratus anterior gets used well here which can help all the functions of the shoulder.

๐—•๐—ผ๐˜๐˜๐—ผ๐—บ ๐—ฟ๐—ถ๐—ด๐—ต๐˜ - Foam roller hamstring leg curls - Iโ€™ve had more success personally with doing this exercise on the concept 2 rower, valsides, and stability ball. Iโ€™m only one person though. Many people feel their hammies light up optimally on these more than on the other pieces of equipment.

๐˜ผ๐™ฃ๐™ฎ ๐™ฆ๐™ช๐™š๐™จ๐™ฉ๐™ž๐™ค๐™ฃ๐™จ? ๐™๐™š๐™š๐™ก ๐™›๐™ง๐™š๐™š ๐™ฉ๐™ค ๐™˜๐™ค๐™ข๐™ข๐™š๐™ฃ๐™ฉ ๐™—๐™š๐™ก๐™ค๐™ฌ, ๐™จ๐™ก๐™ž๐™™๐™š ๐™ž๐™ฃ๐™ฉ๐™ค ๐™ฉ๐™๐™š ๐˜ฟ๐™ˆ๐™จ, ๐™ค๐™ง ๐™š๐™ข๐™–๐™ž๐™ก ๐™–๐™ฉ ๐™˜๐™๐™–๐™™@๐™˜๐™๐™–๐™™๐™ง๐™ค๐™™๐™œ๐™š๐™ง๐™จ.๐™˜๐™ค๐™ข


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With Online Training by TriCore you can workout anywhere! ๐ŸŒโฃ
Workout at the:โฃ
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.. anywhere! โฃ
Our Team of Pro Coaches have specific specialties that can develop a perfect workout for you! โฃ
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In a recent study, University of Michigan researchers looked at the โ€œaddictiveโ€ qualities of common foods. The chart below shows the 10 foods that people are most likely to rate as โ€œproblematic,โ€ using the Yale Food Addiction Scale.โฃโฃโ 

Note that all but one are ultra-processed foods, and most contain some combination of sugar, fat, and salt.โฃโฃโ  This ingredient combo makes these foods โ€œhyper-palatableโ€โ€”or so delicious theyโ€™re hard to stop eating. Food manufacturers engineer them to be this way.โฃโ 

What about the foods, such as soda or chocolate, that arenโ€™t loaded with all three of those ingredients? They tend to contain โ€œdrug-likeโ€ compoundsโ€”such as caffeine and/or theobromineโ€”to enhance their appeal.โฃโฃโ 

With this in mind, Itโ€™s worth taking a look back at the chart I posted last week too. Eight out of 10 of the most โ€œaddictiveโ€ foods shown here in are also five out of the top six most consumed categories of foods.

What do they have in common? Theyโ€™re usually ultra-processed and manufactured to be irresistible.โฃโฃโ 

Now consider: What foods are especially problematic for you? And what do they have in common?โฃโฃโ 

Typically, minimally-processed, whole foods like vegetables, fruit, beans, and whole grains arenโ€™t high on many peopleโ€™s โ€œproblemโ€ lists. We simply donโ€™t tend to overeat these foods consistently.โฃโฃโ 

Yet there are some fat loss hacks that tell you to avoid fruit, never eat a starchy vegetable, and eschew beans and grains of any kind.

When exactly did these foods become the problem?


๐Ÿ’ฅ๐”๐ญ๐ข๐ฅ๐ข๐ณ๐ข๐ง๐  ๐š๐ฌ๐ฌ๐ข๐ฌ๐ญ๐š๐ง๐œ๐ž๐Ÿ’ฅ

Single leg training in all of itโ€™s forms are staples in just about every training program I design.

Progressions and regressions of the different variations are necessary to master as a coach, and eventually as a student.

There as several constraints we can use to enhance, progress, or regress single leg training. One of them happens to be using assistance.

Using assistance isnโ€™t โ€œcheating.โ€ I use it to prevent poor or off balance reps within the working set.

Below are two ways I use assistance in single leg work. The left video is a quad/knee dominant exercise, and the right video is a hip/glute dominant exercise.

๐—Ÿ๐—ฒ๐—ณ๐˜ - ๐—”๐˜€๐˜€๐—ถ๐˜€๐˜๐—ฒ๐—ฑ (๐—›๐—ฎ๐˜๐—ณ๐—ถ๐—ฒ๐—น๐—ฑ) ๐—•๐˜‚๐—น๐—ด๐—ฎ๐—ฟ๐—ถ๐—ฎ๐—ป ๐—ฆ๐—ฝ๐—น๐—ถ๐˜ ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜๐˜€ - This way of loading must be used with a safety bar. I prefer the EliteFts SS Yoke bar, but any SS bar will suffice. Having the hands on the squat rack will help keep balance, yet still allow for as much loading as you can handle.

๐—ฅ๐—ถ๐—ด๐—ต๐˜ - ๐—”๐˜€๐˜€๐—ถ๐˜€๐˜๐—ฒ๐—ฑ ๐—ฆ๐—ถ๐—ป๐—ด๐—น๐—ฒ ๐—Ÿ๐—ฒ๐—ด ๐——๐—ฒ๐—ฎ๐—ฑ๐—น๐—ถ๐—ณ๐˜ - The foam roller works perfect in this instance. Having a guide using the free hand, this allows a smooth hip hinge and repeatable reps without having to reset because of poor balance.

Again, itโ€™s not cheating to use assistance as a constraint. Clean reps and perfect sets over time will help you maximize your time and training experience.

Give these two helpers a try next time single leg work comes up in your training program.

๐˜ผ๐™ฃ๐™ฎ ๐™ฆ๐™ช๐™š๐™จ๐™ฉ๐™ž๐™ค๐™ฃ๐™จ? ๐™๐™š๐™š๐™ก ๐™›๐™ง๐™š๐™š ๐™ฉ๐™ค ๐™˜๐™ค๐™ข๐™ข๐™š๐™ฃ๐™ฉ ๐™—๐™š๐™ก๐™ค๐™ฌ, ๐™จ๐™ก๐™ž๐™™๐™š ๐™ž๐™ฃ๐™ฉ๐™ค ๐™ฉ๐™๐™š ๐˜ฟ๐™ˆ๐™จ, ๐™ค๐™ง ๐™š๐™ข๐™–๐™ž๐™ก ๐™–๐™ฉ ๐™˜๐™๐™–๐™™@๐™˜๐™๐™–๐™™๐™ง๐™ค๐™™๐™œ๐™š๐™ง๐™จ.๐™˜๐™ค๐™ข


Blood Chemistry Analysis at TriCore!

A behind the scenes peek at ProCoach Micah West during his blood chemistry workup with Tricore Wellness!

Now more than ever, strengthening our immune system is imperative in maintaining our wellness. We need to do more than exercise and eat well to achieve optimal health.

Stay tuned for updates regarding Micah's blood chemistry results, recommendations for improvement, and his progress!



โ€ฆ itโ€™s a lot harder than you might think!!!

โฐItโ€™s to SLOW DOWN when youโ€™re eating by at least 50%. Take your time and really CHEW your food. You get extra credit for turning off all distractions when youโ€™re eating, too โ€“ no TV and no phone!

๐Ÿ‘‰๐ŸพStudies show that people who say they eat fast gain weight over time and are more than 115% (!!!!) likely to become obese.

๐Ÿ‘ฉ๐Ÿพโ€๐ŸณPlus โ€“ when you take your time to actually TASTE what youโ€™re eating, you get to enjoy it more, and your digestive system has a much easier time doing its job!

๐Ÿ‘๐ŸพBonus, over time it can help you overcome cravings.

๐Ÿ’ฅAre you going to take me up on the challenge? Let me know in the comments! ๐Ÿ‘‡๐Ÿพ๐Ÿ‘‡๐Ÿพ๐Ÿ‘‡๐Ÿพ

Timeline photos 08/31/2020

Timeline photos

Micah has pursued the mastery of human movement and performance for over 25 years! โฃ
With this, comes an understanding of the need for complete health. Personal care and attention to ones body + awareness of ones self is extremely important for longevity of health. โœจโฃ
Micah lives this quote day in and day out. โ˜‘๏ธโฃ
He practices this with his clients and encourages and mentors them to lead a life of physical and mental health. ๐Ÿ‘คโฃ
If your ready to have Micah guide you on your journey let us know! ๐Ÿคโฃ
Enjoy a Private Wellness Membership with him to have him guide you DAILY through coaching in fitness, nutrition, and recovery to hit your goals. ๐Ÿ‹๐Ÿผ๐Ÿ๐Ÿ’งโฃ
Having a coach and mentor is important in all aspects of life. ๐Ÿ‘๐Ÿผโฃ
โญ๏ธReady to take your health and performance to the next level? โญ๏ธโฃ

Photos from TriCore Wellness's post 08/26/2020

Weโ€™re proud to partner with the top notch professionals at TriCore Fitness!

Our Story

Helping You Live Your Best Life

Watching our clients take control of their health and well-being is truly rewarding, and it's something we take pride in at Naples Fitness Lab. As Functional Movement and Functional Aging Specialists, we believe exercise and nutrition are the keys to continuing to do the things you love, for the rest of your life. Whether you are looking to lose weight, build strength, have more energy, maintain independence, or drive the ball farther, we can help you get there.

Videos (show all)

๐Ÿ’ฅ๐๐ž๐ญ๐ญ๐ž๐ซ ๐ฎ๐ฌ๐ž ๐จ๐Ÿ ๐Ÿ๐จ๐š๐ฆ ๐ซ๐จ๐ฅ๐ฅ๐ž๐ซ๐ฌ๐Ÿ’ฅUse your foam roller for something productive.The foam roller can be useful, but it gets ove...
๐Ÿ’ฅ๐”๐ญ๐ข๐ฅ๐ข๐ณ๐ข๐ง๐  ๐š๐ฌ๐ฌ๐ข๐ฌ๐ญ๐š๐ง๐œ๐ž๐Ÿ’ฅSingle leg training in all of itโ€™s forms are staples in just about every training program I design...
๐Ÿ’ฅ๐’๐ญ๐ฎ๐๐ž๐ง๐ญ ๐’๐ฉ๐จ๐ญ๐ฅ๐ข๐ ๐ก๐ญ๐Ÿ’ฅBeginning in March of this year, division 1 college golfer at FGCU (Florida Gulf Coast University), C...
๐Ÿ’ฅ๐“๐ฐ๐จ ๐Ÿ”ฅ ๐š๐ง๐ญ๐ž๐ซ๐ข๐จ๐ซ ๐œ๐จ๐ซ๐ž ๐๐ซ๐ข๐ฅ๐ฅ๐ฌ๐Ÿ’ฅIntelligent core training is a foundation in my training systems, so thereโ€™s nothing I hate ...
๐Ÿ’ฅ๐‹๐ฎ๐ง๐ ๐ž ๐‚๐จ๐ซ๐ซ๐ž๐œ๐ญ๐ฅ๐ฒ๐Ÿ’ฅSingle leg work is one of the hallmarks of just about any great lower body training program.Along with ...
๐Ÿ’ฅ๐๐ซ๐จ๐ฎ๐ ๐œ๐จ๐š๐œ๐ก ๐ฆ๐จ๐ฆ๐ž๐ง๐ญ๐Ÿ’ฅMichelle and I have been training for a year now, and today she nailed her first unassisted pull-up!...
๐Ÿ’ฅ๐‚๐จ๐ซ๐ž ๐Ÿ’๐Ÿ’ฅToday Iโ€™m going to cover the 4 primary functions of the โ€œcoreโ€ that I train in general population students along...
๐Ÿ’ฅ๐Ÿ ๐Ÿ๐จ๐ซ ๐Ÿ๐Ÿ’ฅTime management might be the most under appreciated factor when considering how to program workouts.Most people...
๐Ÿ’ฅ๐Ÿ ๐๐ซ๐ข๐ฅ๐ฅ๐ฌ ๐ญ๐จ ๐ฆ๐š๐ค๐ž ๐ฒ๐จ๐ฎ๐ซ ๐ก๐ข๐ฉ๐ฌ ๐Ÿ๐ž๐ž๐ฅ ๐š๐ฆ๐š๐ณ๐ข๐ง๐ ๐Ÿ’ฅI'm a minimalist when it comes to warming up these days. A good warmup should r...
๐Ÿ’ฅ๐…๐ฎ๐ฅ๐ฅ ๐๐จ๐๐ฒ ๐‡๐จ๐ฆ๐ž ๐“๐ซ๐š๐ข๐ง๐ข๐ง๐ ๐Ÿ’ฅLately Iโ€™ve seen too much random working out and not enough training. Thereโ€™s a massive differe...





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