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Trevor Funk

How we behave physically within the environmental variables that surround us, shapes the expression of our individual genetics. This genetic expression is at the most cellular level. Our health, biological age, physical and functional abilities, derive from movement.

Movement is the primary aspect of our biology, directly affecting all of our physiological functions. Movement is our form of expression; how we feel, behave, perform, look, adapt, and survive. Our body responds to movement on all planes; the physical, mental, emotional, chemical, and spiritual. Movement is the mechanism to remain functional and preserve health at optimal levels throughout our lifespan. …


thewellnessbydesign.com

The concept of flexibility emerges to be quite misunderstood by the majority of people participating in physical activity. The question “can you touch your toes?” asked by doctors, physical therapists, personal trainers, etc., in attempt to ascertain another individuals physical fitness, is a key example of this rampant misunderstanding of flexibility.

Toe-touching and the ability to perform the splits has long been regarded as the ultimate “flexibility test” which is praised, mistakenly, as an indicator of adequate flexibility and health.

Yet flexibility does not equate to health or performance. …


Spinal Hygiene entails a simple set of movements that maintain the function of our central nervous system (CNS) by insuring its components are functioning at the highest level.

The spine is the distribution track upon which signals and feedback travel, along a massive nerve network that reaches every one of the 37.2 trillion cells in our body. This is what allows for adaptation and growth to occur, improving our abilities across the wide spectrum of human movement, the basis of our existence.

Similar to how our brain and body gains its rest and maintenance during sleep, making “sleep hygiene” of…


If there is one thing that has drastically affected the health and wellness of our society, it is the sedentary lifestyle we have adopted. The majority of our day is spent sitting on our ass. Slouched with shoulders and back rounded, chest caved in, and neck stuck way out in front. We are literally a walking question mark: physically and figuratively.

It is vital that we return to our fundamental ways of what it means to be human. To be connected: feeling, moving, observing, and integrating within our environment. Ultimately having an awareness with and throughout ourselves.

One of the…


Dead (Scap) Hang — Ultimate Psychological and Physical Challenge.

This article will be a complete guide covering isometrics on all levels, providing a thorough understanding of: What isometrics are and why they are important. The many variations of isometrics and how to perform them. The countless benefits of isometrics in both a performance and rehabilitation setting.

What are Isometric Exercises?

Isometric exercises are training movements that place a priority on the “isometric” phase of muscle contraction. …


What is injury anyway?

Injury — The body’s inability to sustain or absorb the stresses of life — specifically the forces of a sport or movement.

Before we dive into the nitty-gritty material on how we heal from all injuries. Whether that be soft tissue damage such as a sprain, strain, or dislocation. Bone damage; a stress fracture or a compound break. Even emotional distress, such as a failed relationship or the death of a loved one. At the end of the day, does the type of injury truly matter? The body doesn’t know the details, let alone care, it simply responds. Your immune…

Trevor Funk

Sport Performance and Rehabilitation specialist. Love sharing and learning information! For more about me, check out my website at thewellnessbydesign.com

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