MOVEMENT IS WHAT WE NEED

Sunday 12/20/15

“What is more useful and rewarding for you and your clients?”

1. Learning to move in complex patterns that build strength, mobility, coordination, are in tune with our form, improve the brain by engaging in the process of learning and make you look awesome at house parties?
Or 
2. Generic dumbbell rows and chest presses?
I have been in the fitness industry many years.  Yes, I used to get in that gym a lift weights…heavy weights…all the time.  Used to have my clients doing it also.  Nothing wrong with lifting weights… I still lift a little.  Much lighter and not so often.  Like the saying goes: I wish I knew then what I know now!

The fitness world I live in today is all about MOVEMENT!  It is much easier to train to get stronger or more powerful.  Keep increasing the load, reps and force…strength and power will come!  Sometimes it comes at a cost if this is all you do.

Training for better movement is much more difficult….especially a little later in life after all the injury, tightness, weakness, and imbalances have been present for so long.  The brain has been adapting to compensate for the imbalances and so forth.  

For those of you reading this who do not know what I mean..

If you flop down into your chair or onto the toilet seat, if you would rather leave something on the floor because it hurts to pick it up, if you won’t pick something up (medium weight) because you fear your back will go, if you have not been down on the floor since you were a child…

You definitely have movement issues.  The more you avoid movements that trouble you…the greater the weakness and instability will become.  This is a fact: USE IT OR LOOSE IT!  

I see it to many times…50 year old women who can’t use their hips properly…they compensate and use their low back.  Men who can not straighten their arms over head because their shoulders are so tight from all those bench presses thru the years.  Young people 20 &30 years old with their necks sticking so far out because they have had technology since they were born.  Not a big deal to them right now, but it will be one day when the pain sets in because of all the compensation patterns that have developed over the years.

Those of you wanting to work on your fitness in 2016… Work on your MOVEMENT!  Most trainers do not even teach movement.  Like I said earlier in this article…I am a fan of working out, but work on your movement first.

If a person can move properly thru large range of motions your strength will already be increased…because you do not have to compensate so much.  

Learn how to crawl and practice that.  Learn how to roll properly and practice on a regular basis.  Watch tv in a squat or in a figure 4 sit…a few minutes at a time.  This will do way more for you that any bench press or leg press…EVER!

Christmas is around the corner… If you see yourself or loved one in this article…give the gift of “MOVEMENT”!

HOW TO AGE YOUR BEST

Thur 11/12/15

In this day and time people are living much longer…many well into their 90’s.  I read things all the time about how to save money and such so that one doesn’t out live their money.  I’m sure a lot of you also read a lot on this subject.  How many of you take the time to work on your physical aspect of maintaining “quality” movement until such an age?  What will we all move like when we are 76,83,92?  If you do not move well now (in your 40’s and 50’s) your golden years may be quite miserable.

Those of you going to the gym everyday, taking a run, playing golf/tennis are on the right track.  The body needs more variety, more range, more focus. There is more to do in taking care of your body and preparing it for the future than your hour of “exercise” a few times a week or even everyday of the week.

I once heard the very famous and wise strength and movement coach, Dan John, talk about how doing the thing you are not doing will improve everything else you are doing. Dan was talking about the 5 human movements (the squat, the hinge, the push, the pull, the carry). He said if he wanted to help an athlete improve his performance, he would focus on implementing the movement(s) the athlete was not employing in his training regimen. Then, the athlete’s overall performance would improve. 

The same thing goes for those of “us” the everyday 8-5 blue/white collar worker, the housewife, the big business owner.  We need to be thinking the 5 human movements daily…versus lifting weight improperly, running 5 miles everyday, only playing the sport we love etc. 

I did not say stop running, lifting weights, playing golf or any other activity you like.  The body needs more variety.  

I am saying learning how to enhance the basic body movements…squat,hinge,push,pull and carry.  Learn to do them on the floor using your body weight (as you did when an infant).  Learn to you your core during  your time on the floor.  Learn to breathe using your diaphragm…this is absolutely huge.  Your diaphragm is actually part of your core.  Learn how to push something with your core engaged and your shoulders in proper position.  This stuff is important…if you want to be active at 80 and above…learn how to do these things.

This is how I train now…Foundation Training for my posterior chain and core.  I am much more flexible and mobile and body aware from FT training alone.  I practice sit and getting up from the floor…great hip work.  I crawl…great core/shoulder work.  Crawling is great strength work and safe that shoulder work with dumbells.  I roll…awesome for the core and the vestibular system.  Yes, I still throw in some traditional weights…but I can do them in perfect posture/form!

Contact me.  Let me assess how you move and teach you how to move better.  Between Foundation Training and some floor work…we call all be 80 moving like we are 40!  Let’s prepare for our golden years physically…so we can enjoy life.

MOVE

Tue 6/16/15

Morning! 

Get up and get moving…

I mean really…MOVING!  Just move.  Get on the floor and roll around.  Get down there and crawl around your house or crawl in the back yard.  Your body will like it.

Moving doesn’t mean you have to lift weights necessarily.  Experiment with your body.  What movement is hard? Can you even get to the floor?  If not…you really need to seek help in freeing your joints up.  

We could all move so well as children.  Watch your kids or grand kids play.  Watch how they move.  Watch how a baby figures out how to get from place to place…they are developing strength.  Get on the floor with them.  They can crawl all day and we can do it 5 minutes.  

I’m off to take my walk, a little crawling around and see what new move I make my body do and of course some Foundation Training thrown in.

Have a great day!

INTRINSIC CORE INSTABILITY

Mon 3/9/15:

INTRINSIC CORE MUSCLES are responsibile for joint stability, mobility and posture.  

Our frame is made up of a bunch of bones stacked upon joints.  All of this is covered with layers of soft tissue…muscle, tendons, ligaments wrapped up in fascia.  Our human frame is a movement machine.  We are not built to sit or be non-mobile.  We are made to move…a lot.  

As an infant we had to learn how to move.  We start out just looking around swinging and kicking our limbs.  We gradually learn to roll.  We progress to rolling to sitting up then into crawling.  What is really happening during these stages is intrinsic core strength is developing.  That rolling, crawling baby is using their core to get them up from a lying position…the arms and legs are not yet strong enough.  The core muscles are on stabilizing so the baby doesn’t fall over…if the baby does fall over they roll right back up.  Thru crawling, the core is firing helping with balance.  The baby keeps their head up with a long straight spine.  The baby is developing strength in the shoulders, back, legs, arms and wrists.  The baby brain is working in unison with the muscles teaching integrated muscular movements.  This is how ALL of us started out moving…

What has happened thru the years?  Where did our core strength go?  Why are we bent over?  Why are we having pain?  Some of us can barely walk now!  The brain still sends signals, but now it signals the knees to help you sit.  Maybe, you have to give yourself a push with your arms to get out of a chair?  

We can do better!  For me, I am getting back to basics.  I have my own compensation patterns.  I have a right hip issue…nothing severe…but I do not want it progressing.  If we do not work on our movement when we have these issues…we will be worse off.  No cane for me!

I am implementing rolling and crawling patterns into my training.  I have tried some rolling exercises…much harder than it looks.  This shows my core weakness…yes, you can have good mobility and still have intrinsic core weakness!  This probably explains why most of us have back pain!  If your core is not stabilizing…your back is probably doing the work.  Crawling is a cardio/strengthening technique.  Going back to the baby…they are in training with all that crawling!  As soon as they develop enough strength…up they go onto 2 feet!

For those of you who say you have never worked out…yes you did once upon a time ago!  

Get back to basics.  Practice rolling and crawling…I am!  Don’t worry, I will be keeping you posted because this is important.  Of course, Foundation Training will go along with this very well.

Have a great day!

MOVEMENT MATTERS!

Stevey