Kinesiologist. Writing on health and the human condition. Clap and I clap back. www.davidliira.com

All it takes is a two-second adjustment

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Photo by Roland Hechanova on Unsplash

Saying that 2020 has been stressful is an understatement. We’ve gone through a mammoth election. We’ve experienced civil unrest that has brought out a myriad of painful emotions. We’ve had a global pandemic…and we’re still very much in the thick of it. As this baggage continues to pile up, our sense of control over the mind and body can quickly wane.

We can often feel dissociated from our bodies, turning to external sources to attempt to find happiness, peace, and meaning. …


We’re all a little confused

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Photo by Vitalii Pavlyshynets on Unsplash

Intermittent fasting has taken the world by storm in recent years. Due to its colossal spike in many health and wellness communities, this dieting strategy has branched into an absurd amount of forms. Consequently, the true definition of intermittent fasting has started to get cloudy amongst its many variations.

Please know that this isn’t an opinion-based article about the efficacy of intermittent fasting, but rather a simple reminder of what it truly is. …


We’re overthinking everything and it’s hurting us

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Photo by Sam Owoyemi on Unsplash

The push-up is a simple exercise, right? Yes and no. While this movement comes quite naturally to us, we’ve somehow managed to overcomplicate it with unnecessary cues. This trend is, unfortunately, becoming more and more common in the fitness world. While there is certainly a time and space for technicality in the exercises we complete, I fear we’re getting too caught up in the nitty-gritty and it’s beginning to plague our form and function.

Just take the squat for example. Yes, you should be engaging through the core, hinging from the hips, and practicing proper breathing techniques throughout. At the end of the day, however, this is a movement you do every single day, whether it’s sitting at the dinner table or taking care of business in the bathroom. …


…but we’re failing to prescribe it.

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Photo by Christina Victoria Craft on Unsplash

Attention Deficit Hyperactivity Disorder is the most common neurodevelopmental disorder, affecting eight percent of the world’s population. It’s especially widespread in kids, with 6.1 million children diagnosed in the United States alone. What’s especially jarring is the fact that the prevalence of ADHD has quadrupled in the past twenty years.

The reality is, research and awareness of this disorder have greatly increased, yet numbers continue to rise. …


We the consumers hold great power, but we must use it wisely

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Photo by Victoriano Izquierdo on Unsplash

If you’ve ever read a headline that stated, “Chocolate is the best thing for your heart!” or “A plant-based diet is the solution to cancer!”, there’s much more than scientific data at play. I hope I’m not the first one to break it to you, but a hefty portion of the food industry doesn’t care about your health and wellbeing. Many of them are actively skewing ‘scientific results’ in the name of financial profit. What’s even more concerning is the sheer number of companies that are still getting away with these shenanigans, year after year.

As a kinesiologist and personal trainer, I receive an abundance of questions around emerging nutritional trends. Whether it’s inquiries about a link between yogurt and type 2 diabetes prevention, or the next ‘healthy’ calorie-free soda, I find myself giving the same response every single…


It’s a transforming pill without the ugly side effects

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Photo by Alex McCarthy on Unsplash

As of 2018, 34.2 million Americans have diabetes and 88 million others show signs of pre-diabetes. The total estimated medical costs related to this chronic condition have skyrocketed to 327 billion dollars per year. These are staggering statistics that spark the question, where in the world are we going wrong?

Although exercise is now a commonly accepted aid in diabetes prevention and management, I fear that the ‘buy-in’ is simply not there for the general public. …


Don’t overlook this costly mistake made in workouts

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Photo by Scott Webb on Unsplash

If you think you’re failing to achieve fitness gains due to a lack of effort or training volume, it could very well be the exact opposite case. We get so caught up in what our muscles are doing (or failing to do), that we often forget about the main driver of our physical activity — the central nervous system.

The CNS governs homeostasis in our bodies, integrates and processes all incoming sensory information, and directs every muscle movement. If you play your cards right, you can utilize its abilities to recruit maximal muscle fibers and achieve consistent hypertrophy.

Unfortunately, there are a few common mistakes gym-goers make to stunt this relationship between the nervous system and the muscles. Don’t fret, however, as it doesn’t take much to swing the pendulum in the right direction. It all starts by understanding what’s really going on in that complex nervous system of ours. …


Skip the doctor’s office and do this instead!

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Photo by Anastase Maragos on Unsplash

If you’ve ever experienced tendinitis, your first thought was likely to go see a doctor or physical therapist. I don’t blame you for this, as it’s a very logical idea… you get hurt, you go see a health professional. What if I told you, however, that there is something you can be doing right now to set you on the path to recovery? Better yet, what if it only took ten minutes to complete and could prevent future injuries?

Before we get too far, we must take a little dive into what Tendinitis is all about.

This condition is characterized as the inflammation of a tendon, resulting from overuse, but also from infection or rheumatic disease. The most common symptoms include mild swelling, tenderness, and pain. This discomfort can become quite severe if the condition is untreated and the patient is still continuing his or her daily activities. Frequented sites of injury include the elbow, shoulder, wrist, knee, and Achilles tendon (among others). Have you ever heard of tennis or golfer’s elbow? Yep, that’s tendinitis. …


Improving your running, transforming your life.

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Photo by Hunter Bryant on Unsplash

Back pain is one of the most prevalent, yet mysterious, physical conditions in North America. According to the American Chiropractic Association, 80% of individuals will experience it at one point in their life. It is now the third most common reason for a visit to the doctor's office. For runners, any weakness or past injury in this area will be quickly exposed due to the high-impact, cyclical nature of the sport.

For many, back pain is so overwhelming and severe that they stop running altogether. …


They aren’t (as) harmful if you do this

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Photo by Jonathan Borba on Unsplash

The popularity of sit-ups remains strong, despite many fitness influencers demonizing this exercise and its risks. You may have heard warning bells such as, “Don’t do them — they’re bad for your back!” or “Stop! They put your neck in a vulnerable position!”. To some degree, I’m in the same boat, as the research proves that this movement is lackluster in several areas.

I also recognize, however, that this exercise isn’t going anywhere as it’s far too cemented into our culture. …

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