• the 4 ways to get your feet back

    Your feet don’t love you anymore. They are grumpy. Upset with their current situation. I mean, how would you feel being tightly wrapped up, squeezed, and restricted all day? Another good question might be, ‘what would happen to our hands if we wrapped them up all day like we do our feet?’ It is not…

  • Reasons i try to be cold

    ‘Yeah, he is somewhat of a ‘cold’ character,’ you may be thinking after reading that title.  No…no….don’t read into that.  Don’t follow that feeling.  It’s not true!  The truth is, as much as I do try to be a warm-hearted individual, an emotionally warm person…there are many benefits to being physically cold.  And as our seasons are changing, introducing…

  • Pain in my knees

    Dear friends, Let’s talk about knee pain. For the past five years or so I’d say my knees felt uncomfortable. But last winter, I started experiencing acute pain in my right knee…in the patellar tendon directly below the knee cap. It got to the point where the first thought I would have upon waking would…

  • Desk worker? these 4 movements will help

    We clearly hold our bodies in some interesting positions at the workplace…and consequently throw our bodies waaaay out of structural balance. It’s no wonder we have tight backs, hips, shoulders, etc. I believe that our bodies will balance out on it’s own. But modern day desk sitting is NOT natural. Therefore, we must move in…

  • How I want to help you

    How does ELEVEN12 want to help you? > Quality of Life < Consider your pain, what you want to be doing, and how you feel right now. Can you stand up and run a quarter mile immediately? Can you get down on the floor to play with your grandkid? Can you get back up? Does…

  • ACL Epidemic

    ACL injuries for kids have become an epidemic in the States. Adolescent girls suffer the most, in sports that include a lot of unpredictable cutting like soccer, basketball, etc. My understanding of the literature as to why this is happening, can be distilled down to a lack of structural balance. One thread seems to be ‘quad-dominant’…

  • ROKP (reverse out knee pain)

    The lightest form of knees over toes training is walking backwards. If you have knee problems, this is the special sauce to start down the path of recovery. At least 5 minutes per day is what I do and recommend. We call this ROKP (reverse out knee pain). But walking backwards ALONE, even though good…

  • vmo’s that make you cry

    The VMO muscle. It’s the teardrop shaped muscle on inside of knee. Sadly, when I heard about this muscle about a year ago, I couldn’t find it on myself…mine were non existent!  The VMO has an inverse correlation to knee pain. In general, the bigger the VMO, the less knee pain we’ll have. VMO is…

  • structural balance

    This concept was popularized in the 1980s by Charles Poliquin. It basically states that in order for our bodies to perform optimally, and with less injury and pain…we should be pursuing a type of harmony within the size, strength, and weight distribution of our body.  To help illustrate this, let’s look at some examples of…

  • The Hafduh Diet

    I absolutely despise websites that make you scroll for what you came for. Therefore, here is the diet. The philosophy and back story is below:  Foods and drink that are allowed:  water – spring or faucet if possible – if filtered, add electrolytes (see supplements below) coffee – organic if possible, obviously no sugar can…

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