Author Archives : Suzanna McGee


About Suzanna McGee

A former Ms. Natural Olympia Bodybuilding champion, currently performance coach, injury prevention specialist, plant-based nutrition coach, author, speaker and raw vegan athlete. Loves to help others by sharing her knowledge, and to hang out with her favorite chocolate Labrador Zuzi. Find Suzanna on , Facebook and Amazon.


5 Powerful yet Simple Glute Exercises

You need strong and functional glutes for any athletic movement that you do. If you want to perform optimally and without overuse injuries, include glute training into your regimen. Make it your priority for the next month and see how much better you will feel. If the glutes are not strong (or functional), other muscle groups will compensate for their function […]


Scapular Shrugs

Scapular Shrugs For Shoulder Stability

The scapular shrugs are going to be your new friend. Have you tried how well you can move and control your shoulder blades, lately? It is very possible that you may have very little mobility there. Or maybe ZERO mobility. It is very common. The older you are and the more you have neglected your shoulder blades, the more restricted the […]


Scapular Exercises for the Health of Your Shoulders

Scapulas, better known as shoulder blades, are body parts that we often don’t care much about. You may remember when you were young and your mom was telling you to stand straight and keep a good posture. You lifted your chest up, chin up, and moved the shoulders back. To do so, you squeezed your scapulas together. Ever since, the […]


Hanging for Performance and Health

Hanging is surprisingly extremely beneficial for you. For your shoulders, elbows, wrists, hands, and the entire spine. As a tennis player, there is a chance that your shoulders are not as flexible and mobile as they should be. Hanging can help you. Hanging can be defined as a form of suspension with straight arms. It helps to regain the lost […]


Undergrip Shoulder Dislocates

In the last article about the benefits of Shoulder Dislocates for Healthy Shoulders we practiced the overgrip dislocate exercise: the stick is in front of you and the palms are facing you, backward.  Another version—a possibly slightly harder one, called undergprip shoulder dislocates—is when the stick is behind you and the palms are facing forward. You may need to get your grip a little […]


shoulder dislocates

Shoulder Dislocates For Healthy Shoulders

If there is one (one and only) exercise that you should do for the health of your shoulders, this is it. The modern man’s (and woman’s) shoulders are unfortunately quite dysfunctional. They don’t move in the full range of motion. The chest muscles are too tight and pulling the shoulders forward. The muscles in the upper back and rear shoulders […]


Hyper-extensions for strong and shapely glutes

Hyper-extensions are an amazing movement for the entire posterior chain of muscles. The glutes—and especially the gluteus maximus, the biggest of the gluteal muscles—are extremely important for your athletic performance and well-being. They do look very good too if they are beautifully developed. Unfortunately, unless you pay a lot of attention to your glute training, the chance is that they […]


3 Simple Facts on Plant-Based Diet for Optimum Performance

Plant-based diet impossible for athletes? Where do you get your protein? You need beef to get strong. You need milk to get strong bones. True or false? Often people hold misconceptions that vegans and plant-based athletes cannot achieve maximum athletic potential while pursuing their health goals. From my personal experience as a performance coach, injury prevention specialist, and a raw […]