Welcome

 

A woman is stretching on the floor with another person.

I learned to love the journey, not the destination.I learned that this is not a dress rehearsal, and that today is the only guarantee you get.-Anna Quindlen
Credit: SQNSport

About Me

I have been coaching and helping people improve their fitness for over three decades. My passion is to help you become stronger for activities you love, and to guide you towards your specific goals. If you have recurring muscle and joint pain, I can help you identify musculoskeletal imbalances that are either causing or contributing to your pain, so you can enjoy life to the fullest.

I work with top-level athletes in the sports-oriented town of Sun Valley, and regular amazing folks. I also know from experience the challenges we face when rebounding from injuries, surgeries or chronic conditions.

In 2004 I was struck with spondylolisthesis, a painful slipped disc in my lower back. I was living with chronic pain. After undergoing surgery to fix my back I continued to focus and expand my education on the lumbo-pelvic-hip complex, and how to manage and prevent back pain. Flash forward to the present, I am now a recognized Corrective Exercise Specialist in The BioMechanics Method ( TBMM-CES ).

Since 2000 I have also studied yoga with world-renowned yoga teachers, so if you train with me, you will surely do some yoga. Balance is huge for people over 40. So is the necessity of bringing together muscles and mind to move more efficiently, to relax when we need to relax, and to be powerful when power is needed. For example, have you ever noticed that a great skier’s upper body is always relaxed?

When you first begin working with me, you will undergo a comprehensive musculoskeletal assessment. Results from this assessment then guides us to understand what muscles and other soft tissue are contributing to your condition. Each program is designed specifically for your needs and goals. We’ll look at any musculoskeletal imbalances and design a corrective exercise program to help you move better, if that’s what you are more interested in. If your goal is weight loss, we incorporate full body moves with high metabolic cost, as I want your time working out to be maximized.  Whether your goal is fat loss, feeling better, or returning to your favorite sport, I will bring abundant enthusiasm and the best programming to design your workout. ( If you train with me I can guarantee you that you will not be sore on the first day of ski season.)

As a former junior ski racer, my greatest passion skiing. I love to run, bike, practice yoga, and rock climb, taking me to the cliffs of the Greek Islands, Sardinia, Italy, Spain, Mexico and Thailand. Hiking with our Golden Retriever, Izzy, is also high on my list of things I love to do.

Here is a list of my credentials:

  • Corrective Exercise Specialist in The Biomechanics Method ( TBMM-CES ), the industry’s highest-rated CES credential.
  • American College of Sports Medicine ( ACSM ) Certified Exercise Physiologist 
  • American Council on Exercise (gold level)
  • Cooper Institute for Aerobics Research
  • Active Isolated Strengthening Therapist (a method of fascia release used to facilitate stretching)
  •  International Dance Exercise Association Elite Level Personal Trainer  ( the highest level of achievement in the personal fitness training industry)
  • TRX Suspension training coach.
  • Author of the Essential Core Poster ( click on link front page ! )
  • 30 year author of a popular monthly health and fitness column ” Fitness Guru ” for the Idaho Mountain Express
  • Yoga training with www.judithlasater.com, www.seanecorn.com, and www.erich schiffman.com
  • YMCA Group Exercise Leader

A woman is stretching on the floor with another person.

Featured Post

5 essential exercises you need

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4 stretches to stay ahead of aging

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Add single -leg squats to your training

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Build core power and stability with the Farmer’s Walk

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Recent Posts

Target your glutes like a pro

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The single leg squat is one of the best exercises to target the gluteals

For anatomy lovers:

The gluteal muscles are large, powerful muscles that cross the hip joint and play a critical role in nearly all lower-body movement. The gluteus maximus is the largest of these muscles and is responsible for extending and laterally rotating the hip joint, enabling movements like standing up, climbing and running.

The gluteus medius and gluteus minimus sit on the side and back of the hips and function primarily as hip abductors. These muscles are essential for stabilizing the pelvis, particularly during single-leg activities such as walking or running.

Gluteal strength is crucial for efficient movement, especially in the gait cycle. Strong glutes help carry the weight of the leg during swing phases and contribute to balance and propulsion. Increasing gluteal strength can lead to:

  • Improved running speed
  • Reduced knee pain
  • Decreased risk of hip osteoarthritis
  • Enhanced pelvic stability during movement

Weak gluteal muscles can lead to improper alignment, such as the knee collapsing inward (valgus), which places undue stress on the joint and increases injury risk.

A practical example of glute strength in action is something as routine as getting out of a car. In this movement, the gluteus maximus works to stabilize the knee and extend the hips, helping you rise from a seated position smoothly and safely.

When selecting the most effective exercises to target the gluteal muscles, it’s important to choose movements that provide sufficient stimulus and mechanical tension. These are key factors in promoting muscle strength and hypertrophy.

A study published in Medicine & Science in Sports & Exercise evaluated eight commonly used hip-focused exercises aimed at strengthening the glutes, whether for injury prevention or rehabilitation purposes. The researchers examined several variables related to muscle function, including:

  • Muscle force
  • Fiber length
  • Fiber velocity
  • Muscle activation

And the winners are :

By analyzing these elements, the study was able to rank the exercises based on how effectively they engaged the gluteal muscles. This type of research helps inform smarter exercise selection—ensuring you’re not just working hard, but working effectively.

The exercises were single-leg squat, split squat, single-leg Romanian deadlift, single-leg hip thrust, banded side step, hip hike, side plank and side-lying leg raise. A 12-repetition intensity was selected as it is based on a typical training range used in rehab and injury prevention programs.

Research shows that the split squat, single-leg Romanian deadlift (RDL) and single-leg hip thrust produce the highest gluteal muscle forces, making them top-tier choices for overall glute development.

When it comes to targeting the gluteus medius and minimus—key muscles for hip stability—the side plank and single-leg RDL come out on top.

As expected, weighted variations of these exercises are significantly more effective than bodyweight alone.

Takeaway: Now you’ve got the tools to train smarter—hit those glutes with purpose and specificity!

As seen in The Idaho Mountain Express May 4, 2025 https://www.mtexpress.com/wood_river_journal/features/fitness-guru-target-your-glutes-like-a-pro/article_367a235a-4a2b-4956-8847-2e7c0448ea7f.html

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