VooDoo Floss Compression Bands : Say bye-bye to aches & pains AND say hello to super-fast workout recovery

Every year, we spend approximately a bazillion dollars on all manner of treatments for pain in our necks, backs, feet, shoulders, etc.

Sadly, most of that pain is due to inactivity, poor posture, sitting too long in front of tvs & computer screens, poor training form, etc.

If only there was a way to quickly and inexpensively eliminate those aches and pains?

VooDoo Floss Bands

Way back in 2011, I saw the following Youtube video (with Dr. Kelly Starrett and uber-strong man Donny Thompson) highlighting the use of DISTRACTION and COMPRESSION to help repair shoulder dysfunction…which I happened to be suffering from at the time.

The very next day, I…

  1. Ordered a pair of compression bands, and
  2. Started rehabbing my bad shoulder with the distraction technique.

After 6 days…

  1. My shoulder felt a LOT more stable and was noticeably less painful. I had also resumed resistance training with my focus on rehab.
  2. The compression bands arrived in the mail.

After 2 days of compression & distraction rehab…I was able to press an 80 lb dumbbell overhead with ZERO pain in my formerly-bad shoulder.

In another week, my shoulder felt better than it had in a long, long, long time.

In the 5 years since then…Crossfit exploded in popularity…helping Dr. Starrett become THE mobility  & athletic performance guru…and compression bands became very popular amongst weightlifters, crossfitters, powerlifters AND physiotherapists.

Fast forward to today…and it’s just about time for compression bands (and associated rehabilitation techniques like Donnie Thompson’s distraction technique) to enter the mainstream.

Instead of spending big bucks on massage, chiropractic, physiotherapy, acupuncture, etc, it’s time for “normal” people to take advantage of this amazing rehab technique and…

For $65, you will be getting the knowledge and the gear required to keep your joints healthy, strong and pain-free.

And if you don’t want to drop the extra $$$ on Kelly’s book, I have sourced the best “how-to-use-compression bands-to-fix-my-busted-up-body” videos from the Youtubes. They are organized by joint/bodypart.

Note: If you follow the above links (and make a purchase), Rogue fitness will give me 5% of the purchase price as a finder’s fee. It won’t cost you any extra and the dough will go straight into my daughter’s education fund.

If you have any questions about the rehab techniques, feel free to hit me up on Twitter or Facebook

Wrist / Forearms






Hip / Thigh








10 Ways to Workout Smarter….not Harder

Every day I go to the gym and I see the same people doing the same workouts.

  • Runners get on a treadmill and run
  • Yoginis perform their poses
  • Bodybuilders squeeze & flex their muscles
  • Powerlifters lift heavy stuff
  • Aerobicizers attend their group fitness classes
  • And the dude at my gym who wears Adidas soccer shorts from 1978 stretches out his hamstrings threatening to dislodge his “fellas” from their cotton prison (the horror…the horror)

And while all of these activities are laudable and are infinitely better for you than sitting on the couch eating chips and watching reality tv, they all have their limitations. And since it is a new year, I thought it was the perfect time to outline 10 ways to workout smarter…achieving better results, in less time, with fewer aches & pains.

Tip # 1 – High Intensity Interval Training aka HIIT

There is an ever growing body of evidence showing that HIIT workouts are superior to traditional cardio training in almost every conceivable way.

  • Less time required per workout – I never, ever perform more than 20 min on a HIIT workout
  • Reduced chance of overuse injuries – just ask a runner about their aches & pains
  • Faster & greater improvements to the cardio-vascular system
  • Increased fat loss due to increased levels of EPOC  (Excess post-exercise oxygen consumption)
  • Increased total body strength
HIIT sprints
Before HIIT – After HIIT

To recap, HIIT takes up less of your time, is easier on your body, is better at improving the function of your heart & lungs and will help make you stronger and leaner more efficiently than cardio training. Sounds pretty smart to me.

Here are a bunch of articles I have written on HIIT to get you started:

Next Page : Movements not Muscles…

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The Best Exercise for a Fit Sexy Body

What if I told you that there was a form of exercise that…

  • Raises low self-esteem
  • Burns a ton of calories
  • Is scientifically proven to repair distorted body images
  • Increases functional fitness
  • Is incredibly effective for OBESE participants
  • Is a great way to make new fit friends
  • Makes you stronger
  • Makes you leaner
  • Makes your fitter
  • Makes you more flexible / mobile
  • Makes you sexier
  • And is incredibly FUN!!!

Fit Sexy Body

And what if I told you that this form of exercise is the biggest fitness trend to come along since spandex & leg warmers.


In fact, led by the market leader (Zumba), dance fitness classes are spreading around the fitness world at an amazing rate. And as a result, there are a lot of women (and a few men) who are transforming their bodies, getting healthy and having a great time while they’re doing it.

Unfortunately, along with all of this fun, there has also been a spike in ankle & knee injuries caused by people doing dance fitness classes in shoes not made for dancing. My physiotherapy buddies here in Toronto have seen their waiting rooms fill up with Zumba injuries over the past couple of years.

What does this mean to you???

It means that if you want to…

  1. create a fit sexy body with dance fitness
  2. while avoiding sprained knees & ankles

…you need to seriously think about buying a pair of dance specific shoes.

Fit Sexy Body

And I can heartily recommend these two brands of dance fitness shoes by Ryka…

… because over the past 5 months, I have had a group of female clients trying out different pairs of dance fitness shoes and these 2 pairs kept getting the best reviews. It wasn’t even close.

They fit better…they look better…and they perform better as dance fitness shoes.

Fit Sexy Body

The official Ryka sales pitch – Ryka designs all their shoes to fit a woman’s foot shape, muscle movement and skeletal structure. For example, the “Q-angle”(quadricep angle) – the anatomical relationship between the hip and knee – measures 5–7 degrees greater for women than men. As a result, women tend to shift more weight to the outside of their feet which leads to over-pronation, instability at foot strike and higher risk of injury. All Ryka sneakers, are designed and developed taking into account a woman’s unique fit needs.

Their dance fitness shoes are further modified with a low profile compression mid-sole, lateral stability and a pivot point (the pink circle) designed to help the shoe respond correctly to dance fitness movements.

These are not running shoes or tennis shoes. They are dance shoes.

NOTE: There are a growing number of dance fitness shoes on the market. I am recommending these 2 pairs of Ryka shoes because my “guinea-pigs” loved them. I have no financial involvement with these products other than they supplied samples free of charge for my experiment. There were 3 other manufacturers who supplied footwear free of charge. Their shoes didn’t test well…so they’re not in the article.


How To Make Your Own Indian Clubs

Today’s article is for everyone who is curious about Indian Club training, but doesn’t want to spend $200 bucks….only to find out that they hate Indian Club training.

The solution?

Do It Yourself Indian Clubs

DIY #1

DIY #2

DIY #3


Resistance Stretching

In yesterday’s post, I introduced you to microStretching.

Today, it’s Resistance Stretching….made famous by 40-something Olympic and World champion Dara Torres.

dara torres banner

In 2008, Resistance Stretching was Dara’s secret weapon at the Olympic Games in Beijing where she won three silver medals, broke her own personal best time in the 50m freestyle (trailing the gold medalist by 1/100th of a second) and became the oldest Olympic swimming medalist in history.

dara torres banner 2

Dara’s success as an older athlete is what got me interested in Resistance Stretching (RS).

So, I contacted Dara’s RS gurus Steve Sierra and Anne Tierney and grilled them with questions.

Here is some of what they had to say…

What is Resistance Stretching?

Resistance Stretching is based on the theories that:

  1. The stretching effect occurs during the entire movement of the muscle while it is being contracted, not just at the end point of the stretch…unlike traditional static stretching.
  2. A muscle must contract while elongating for a true stretch. Stretching a muscle without contracting produces a false range of motion known as substitution, and ultimately results in over-stretching and injury.
  3. Repetitions are necessary for gains in flexibility, just as repetitions are necessary for gains in strength during strength training.

How do I do it?

Resistance Stretching can be performed alone using self-stretches or with other person(s) using assisted stretching techniques.

Dara relied on assisted stretching to prepare her body for the Olympics.

Vodpod videos no longer available.
more about “dara torres resistance stretching – n…“, posted with vodpod

Unfortunately, you and I will most likely not have access to a team of trained Resistance Stretchers.

But don’t fret, my clients and I have had great success using the standard self-stretches as well as the variations that I MacGyvered on my own.

This video outlines some of the basic self-stretches.

Where you go from here is up to you.

Once you understand the basic concept of Resistance Stretching, you are only limited by your imagination. I am constantly coming up with new stretching variations.

Just follow these ffive steps

  1. Identify the muscle or muscle group that you want to stretch
  2. Start by flexing or shortening that muscle
  3. Tense the muscle
  4. Start stretching the muscle while simultaneously resisting the stretch
  5. Repeat

In a future post, I will provide videos of some of my favorite stretches. I just need to bribe one of my clients to let me record them and put it on the blog.


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We all know how to stretch….right?

Bend over, touch your toes and hold for 30 seconds.

So, why is it that after years and years of static stretching after each and every workout, my hip flexors, hamstrings, abductors, calves, traps, pecs and entire shoulder girdle were always uber-tight and I was suffering from lower back spasms every few months?

  • Could it be that what we thought was right wasn’t?
  • Could it be that just about every personal trainer in the world is wrong?
  • Could it be that Mr. Toe Touch was wasting his time and perhaps even making things worse?

This is where I found myself about a year ago.

So I went looking for another way to stretch my tight muscles back into balance.

And I found two very different techniques that worked very well for me.

Today, I am going to introduce you to microStretching.

For those of you that need more info – here is an article written by microStretch guru Nikos Apostolopoulos that explains things in more detail.

Microstretching – Nikos C. Apostolopoulos

That’s it for today. I am going to let you chew on this concept for a little bit before we get into the “how to” details.

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Related Posts

Workout Burnout


Yesterday was Groundhog Day at my gym.

The same people, with the same bodies, were doing the same workouts that they do each and every day.

  • The skinny-fit people were running hard, uphill, on their treadmills
Brandon Moen: treadmill marathon champ
Brandon Moen: treadmill marathon champ
  • The skinny-fat people were jogging, like good little hamsters on their treadmills or ellipticals, and


  • The wanna-be skinny-fat people were plodding along in their fat-burning zones.


  • The resident “strong-men” of the gym were trying hard to hide even more muscle under their generous layers of body-fat.
Dave Tate - powerlifting guru - pre-transformation
Dave Tate - powerlifting guru - pre-transformation
  • The “machine-junkies” were getting a very safe & sensible workout


  • The Yoginis were stretching themselves into pretzels
model: Christy Turlington
model: Christy Turlington
  • And the interval training junkies were working out like this:

and this:

And the question I ask is…


Why do the runners run and the lifters lift?

Why don’t the yoginis ever try to build some strength?

Why do the Crossfit cultists only do Crossfit?

Why don’t the Curves circuit bunnies ever do some sprints on the exercise bikes?



So, I ‘m asking you.

Do you have the guts to break out of your routine and try something new?


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Related Posts

If You Want to Be Fit, Do Not Ignore Proper Body Alignment

In a previous post, The Components of Physical Fitness, I broke down physical fitness into it’s component parts and provided a brief introduction of each part.

In today’s post, I will investigate in further detail one of those components: Proper Body Alignment

As I said in the previous article, proper body alignment involves the relative position and interplay of your skeleton, skeletal muscles, ligaments, tendons & fasciaFor example, are your hamstrings too tight? Is your pelvis in proper alignment? Is the fascia covering your diaphram too tight?

If your body is out of alignment in one place, there will be adaptations elsewhere. Whether those adaptations will result in pain and injury depends on factors that are largely out of your control.

Luckily for us, if things do get out of alignment, it’s not too hard to find a good  physical therapist or an osteopath to help with analysis and/or re-balancing your out of balance body.

If seeing a specialist is out of your price range or you’re just a DIY kind of person, there are a lot of body alignment gurus willing to post a ton of free info online:

Each of these individuals have a unique approach to putting your body into balance. If it is possible to meet with one of them for an assessment, I would highly recommend it. If not, read some of their articles, decide which of their styles makes the most sense to you and apply ONE concept. Don’t try to do everything at once.

If you do decide to DIY, start by taking a few digital photos of your posture – standing & sitting, from the front, rear and both sides. Lift your arms overhead, squat, etc… You would be surprised how easy it is to see your own flaws in a photo.

Most likely, this is what you are going to see.

Side View:

  • Client exhibits classic exaggeration of the double S-curve posture.
  • Forward head posture and chin protraction are evident.
  • Rounded shoulders combined with an exaggerated kyphosis are apparent in the upper thoracic region.
  • Significant anterior pelvic tilt with a concomitant increase in lumbar lordosis is also evident in the lumbo-pelvic region.
  • Anterior weight bearing is difficult to determine due to the cropping of the photo, but still seems to be an issue of concern.

This all too common grouping of postural misalignment is depicted very nicely in the following image that I borrowed from  part 2 in Cressey & Robertsons’s Neanderthal No More series.

body alignment

While posture #1 is the ideal, #4 is all too common.

Primarily caused by hours of sitting and staring at television and computer screens, posture #4 has become all too familiar.

Think about it, an hour sitting in the car driving to work, sitting for most of your 8+ hours at work, driving back home and then finally dropping down onto the couch to watch some ‘must-see” tv. All this adds up to poor posture, misalignment, and eventually pain and disfunction.

Okay, enough doom & gloom.

This can all be corrected. Start with the links listed above. Take it slow. Your poor posture wasn’t created in a day and it won’t be corrected in a day.

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As well, you also get access to the series of Supplement Reports that I am publishing this year.

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