Month: March 2017

Are you tight because you’re weak or weak because you’re tight? Tightness = Weakness or Weakness = Tightness?

“Upper traps and internal rotation exercises to fix my issues? I thought that I was supposed to avoid those?” The fitness industry is filled with so many diferent exercises that we need to “do” or exercises we need to “avoid”. A lot of this is being thrown out of proportion and causing people to become worse off than when they started. The actuality is there is no bad exercise, just improper form. Some exercises may be easier for others due to joint angles and limb lengths, but that does not mean that you should avoid them. Neglecting a muscle...

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Pink panther aka posterior pelvic tilt tight areas and stretches

The fitness industry likes to use the thought of a posterior tilt of the pelvis as a pink panther posture. As you can see he has a flat back. Our backs are supposed to have a natural lordodic curve at the lumbar region. If we do not have this, it could cause some issues with our performance, issues with proper respiration (compression of the diaphragm) and muscular imbalances. There are many different aspects to cover with this imbalance, but for the sake of the reader we are just going to address to possible tight areas and the possible weak...

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Developing a good strength program

How to create a good strength and conditioning program. 1)ease of application and interpretation – Something fun and enjoyable -should allow for easy progress tracking -should use how you “feel” if you’re not motivated , do this.. -should take into consideration your environment, level of fitness, and interpretation of program -make your program work for your schedule 2) What are your training for? Powerlifters, baseball players, crosscountry? -There should obviously be some variety in your training program, but it should still pertain to your goals, hobbies, and lifestyle. -does the program keep you healthy, and happy? -what frequency, intensity-sometimes these things may change -do you have physical limitations holding you back for certain forms of exercise? The imbalances  or injuries that  may have/had are going to determine what you should and should not be doing. 3) Exercise selection -instead of thinking of a body part think of a movement pattern, and goal of that pattern you are trying to accomplish and the purpose of that movement pattern.  If you need work in an area in strengthening, it would be important to implement that in your program to REMIND you that’s what its there for. _Hip dominant _knee dominant _Push  (horizontal/vertical) _Pull (horizontal/vertical) _unilateral work _isolation exercises _Core work _loaded carry(optional) (doing these assymtrical will be great for core) -mobility –incorporating mobility throughout a full range of motion will make...

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Eating to fuel your training (for athletes)

Calories are king- without the calorie content taken care of, nothing else on the list matters. This is the foundation. You can’t build a house without the foundation, and you cannot build a great nutrition strategy without the calories in mind. -to gain weight take your bodyweight and multiply by 16 to 20 depending on your activity level/sport. if you are gaining more than .6 pds a week lower the amount of calories you are consuming. Too many calories too soon will allow more fat gain than needed. If our goal is to gain muscle we want to gain...

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