@FitnessHeroics.

Many people forget that they have to do equal amounts of work with the posterior chain as they do with all the pressing movements. With many movements that are front side dominant, figuring out how to incorporate movements to strengthen the posterior chain sometimes can be a challenge.

Below is a great exercise that you can incorporate into your warm up to help strengthen and balance out the front to back exercises you perform. You want to try to match your pressing to pulling movements to a 1:1 ratio. Problem is that many people do not know the exercises that they can do to create the balance between the two. One great exercise to incorporate is the bent over row.

 

 

http://daily.barbellshrugged.com/build-strong-back-w-bent-rows-techniquewod/

 

 

The FOUNDATION of wellness is not exercise, its actually nutrition. I can’t help to preach about the importance of fueling your body and really making sure the food is from quality sources. Many of the questions I get about nutrition are not from a lack of knowledge, it’s a lack of commitment and giving up foods that “taste” good but have no nutritional values. The first thing I like to do with many of the people that I work with are to identify the deficiencies in their current diet. It’s NOT about removing food groups or trying a fad, its about creating balance. This means that  I want to  make sure you are getting  a bit more protein, enough vitamins and minerals, added healthy fats, and more water. This will get your body working better without any REAL changes.

Let’s look at some common questions that I hope to clear up for you.

 

1.) How do I pick a “diet”??
– First off I don’t recommend cutting any food groups out or making any huge changes UNLESS you are allergic to a food. For me gluten is a NO go for my body, as I have an auto-immune disorder that causes a reaction. Sometimes you need trial and error. So here’s a silly question: WHY are there so many diets that cut out food groups ? This is to help you cut calories without much thinking. This then leads to cravings and a lack of follow through due to the instability of maintaining this change. You need to find a nutritional plan that you can follow long term! The truth is, the human body is amazingly adaptable to a vast array of diets. And the best diet is the one that both matches the you unique physiology and is something that you enjoy enough to follow consistently.

2.) Counting calories … Do I have too?
-Weight management is a pretty simple equation. Eat more calories than you burn, and you gain weight. Eat fewer calories than you burn, and you lose weight. Believe it or not when you look at the calorie counts on food labels and within food databases they are often as much as 25% off. So “calories in” is hard to get right. Also, calorie expenditure estimates using tables and cardio equipment readouts are also as much as 25% off. So “calories out” is hard to measure accurately. Long-term success relies on you developing, and using, your inborn signaling systems. Which is why calorie counting, while it sometimes produces results in the short-run, can often backfire in the long-run. Knowing how much you are eating is important for portion control but you need to understand the cues that your body is giving you.

 

3.) Should I avoid carbs?

-Carbs are not inherently fattening and they are NOT evil, especially when they come whole food sources. Getting adequate carbs can help you to exercise harder and recover better, optimizing progress.For men, this usually means about 1-2 handfuls per meal. And women, about ½-1 handful per meal. How much you need usually depends on the needs of  your activity level, goals, and genetics.

this then causes the question of: Should I avoid grains?

-Unless you have an intolerance to grains, you should be eating whole food sources. Eliminating food groups causes people to have cravings and leads to more issues down the road of yo-yo dieting. Most people tend to follow a better, more health-promoting diet if grains are allowed  in reasonable amounts, along with a wide array of other non-grain carb sources like fruit, potatoes, sweet potatoes, beans, lentils. Remember, it’s the ability to follow a diet consistently over time that provides the greatest results, regardless of what that diet is. And unless you’re intolerant, there’s no good reason to totally exclude certain foods, especially foods you enjoy.

4.) How do I get a 6 Pack ?

-IF you really want the truth , it takes sacrifice and time. Alcohol, processed foods, and desserts all need to be severely limited if you’re trying to lose fat and show off a washboard stomach. Social situations often become difficult. Other interests and hobbies may need to decrease.

-Follow these principles 90-95% of the time:

• Eat protein and vegetables at every meal.
• Include healthy fats at most meals.
• Eat a small amount of carbs post-workout only.
• Limit carbs at all other meals.
• Exercise intensely 4-5 times per week.
• Get at least 8 hours of sleep each night.

 

5.) Does Paleo really work?
-Paleo works because it emphasizes mostly whole food sources of lean protein, vegetables, fruits, and healthy fats. Plus, since it’s starting to incorporate more quality carbohydrates, such as sweet potatoes you are eating more whole foods. However, it can be too restrictive for some people to follow, which is  why the Paleo diet seems to be evolving to fit more into the plan. Nowadays it often allows things like red wine and grass-fed dairy, options that used to be “off limits”. Paleo is a great way to learn how to eat proper nutrition based on whole foods and can really kickstart a healthy lifestyle that can stick over time !

Everything we do is a learned behavior. Your body needs to learn a certain movement pattern for it to reciprocate into movements. Motor control is an extremely important facet of athletic performance, and it’s a rather involved topic that utilizes pieces of neurology, neuroscience, psychology, and exercise. Since every movement is a SKILL, the most important aspect of motor learning is engagement in the process, yet this is possibly the most frustrating part for many athletes.  Moving better requires a different thought process that you need to adopt by respecting the skill and learning the fundamentals of the technique.

To start this process you NEED to be mentally engaged. This means put the cell phone away, turn off your distractions and really stay mentally focused on what you are doing. Movement starts in the mind and that’s where intention brings action into your skill. If you really want to see and make changes you need to be mentally focused on the task, going though a though process and perform the skill.

 

When learning a new skill there are two processes you go through:

1. Extrinsic learning is more or less conscious. It involves understanding instruction, technique, and other intellectual insights into what we’re practicing.
2. Intrinsic learning, on the other hand, is the experiential data gathered through our somatosensory system.

While it’s important to use both learning processes, the one that is relied on the most is the extrinsic learning factor. This happens when you are always looking at your coach for technique tips rather than feeling the movement yourself. Your coach can only cue you to move but you need to understand where the movement is coming from to be present and engaged.

Another big setback that many athletes face is not enough time with reps. Everyone wants to LIFT BIG and have huge PR’s but in order to get there the foundation for the movement must also be there for the athlete. The more time you have working in the 80-90% of your 1 RM will teach your body the movement patterns necessary for a bigger lift in the future.

Here are tips on how to improve your motor control:

1. Acknowledge and respect that every movement is a skill.
2. Be present and purposeful in your movements. Don’t be distracted.
3. Try not to overly rely on external coaching. Spend more time listening to your body.
4. Prioritize skill practice and acquisition over the pursuit of numbers. Master the skills that drive the process and the results will follow.
5. Utilize muscle activation drills to teach yourself what muscle activation feels like. Practice using that new feeling while performing more complex movements.

Your body has a way to find natural movement in skills. Sometimes it just takes a little bit of you listening to what you already know how to do and just follow the right movement pattern to get there  !

 

 

 

References
http://www.functionalmovement.com/files/articles/121a_primitive%20patterns.pdf

http://breakingmuscle.com/mobility-recovery/motor-control-and-movement-patterns-a-must-read-for-athletes

http://www.prescriptivefitness.ca/movement-patterns-for-athletes-how-its-really-done#.VeCdV_lViko

What is one movement that you should be doing for a better lower body? Glute bridges is the answer to that ! You might be asking yourself why they are so important, there are some great reasons as to why these bad boys should be integrated into your current plan.. And here is the reason why !

Why  should you do glute bridges?
Quadriceps dominance and relative weakness in the hamstrings and glutes is pretty common in athletes. Fixing it improves performance and safety during pretty much every movements into your training. Do you have trouble locking out your deadlifts or do your knees dive inward when you squat heavy? This exercise could really help you to strengthening those muscles. In fact, spending more time training terminal hip extension and just beyond is one of the highest value things you could possibly do with your gym time.

So here is how it’s done!

The movement starts on the ground. Lay down flat on your back with a barbell over your waist. Flex at the knee and bring your heels towards your butt. Find a foot position that is comfortable and feels strong. To perform the bridge, drive your heels into the ground and extend your hips fully. Pause at the top and squeeze your butt hard, then lower the barbell under control. That’s it ! And here is a great video to watch !

 

 

If you want to work glue bridges into your training, just include them after your primary strength work. About 2-4 sets of 8-20 repetitions works very well. Just avoid this movement if you plan on performing a tough WOD right after it should be used as an OUT !!

In a world with and UNLIMITED amount of options. you can imagine how hard it is to pick just one thing to settle on. You can be involved in almost anything your can think of and there is probably a class that fits any of your fitness needs and goals. With so many options, how can you really choose what you should do? Having options is great but too many can lead you to trying a multitude of things and not sticking to a plan, therefore creating a path for varied results. If you are facing this issue here are some things to think about next time you want to switch it all up!

A great starting point is to make a list of the activities you truly enjoy doing. It can be as simple as walking your dog or to skydiving. You are the one in charge of your hobbies and that will be a good basis as to what you might enjoy doing physically.

Second key is for all the beginners out there. You need to learn to get into a habit and routine of doing activities so you literally need to start small. Don’t have a crazy thought of just going for it one week, you can become seriously sick if your body doesn’t respond to the stress of training. Instead, try low-impact activities like hiking, swimming, or machine circuit training at your local gym. If you can, hire a trainer for one on one instructions on how to perform certain exercises. If you prefer privacy, do some online workout videos at home and get your body moving. Set your baseline, then go for the heavier, harder stuff.

More advanced fitness enthusiasts have a lot of things they can identify with. I am going to go over some of the different types of athletes you can relate to and what a good fit for fitness can be !

If you are more advanced and have that competitive drive that needs to be fulfilled, CrossFit is excellent !! If you know your way around your body and love to push yourself trying out a CrossFit class is an amazing way to dig into that competitive nature. If your talent and body gravitate toward power, then powerlifiting and CrossFit are great choices.

Are you a spiritual person? Do you enjoy just relaxing into nature and finding the peaceful moments? If spirituality is important to you, then the way you move your body should reflect that. Doing cardio at the gym is more than likely not going to feed your soul. Instead, try things that connect the body to the mind like qi gong or yoga. Even many churches host physical activities and groups based in and around exercise.

Group training is not for everyone but if you are more likely to stick to a regular fitness program knowing you have friends that are holding you accountable then it might be the ticket for your training ! Taking group classes where you have some extrinsic motivation to keep you moving is better for the person who enjoys having a sense of community. If you enjoy working out in groups, taking group fitness is your best option. Just don’t forget it’s not a social hour to be chatty, you still need to work hard for results to occur.

If you prefer to move and dance as your workout, taking classes that reflect this type of movement are great. If dance is a passion, you’ll not only be getting a good workout, but you’ll be having fun and improving your aptitude in the process. One study suggests that dancing leads to a reduced risk of dementia. So if you love to shake and move it all around check out some Zumba classes to feed your inner dancer!

Does the thought of a one hour sweat session have your interest? If you want a workout to efficiently and effectively burn calories both during the workout and at rest, then you need to run as well as lift. You need to work anaerobically which means that means running or SPRINTING not jogging. It also means lifting with intensity. Given that, HIIT training will do the trick. And while you’re at it why not mix in a full-body workout, plyometrics, and even some rowing.

Unfortunately there are some of you that just don’t have the desire to train but want to workout. If you are this person that is OK !! You don’t need a gym to be fit! Don’t force yourself to fit a certain mold just because you feel you need to. Try using these three tips:

1. Walk or bike everywhere.
2. Eat real, not processed food.
3. Eat smaller portions.

If your goals are to just be healthy this is a good start for your fitness and health program. The bottom line with exercise is that it should be something you enjoy doing for life. Not an adversarial relationship, but a complementary one. To choose the best exercise program for you, look closely at your personality traits and find a way to move your body that mirrors that.Instead of looking at exercise as a means to an end, think of it as part of who you are. The most important exercise program is the one you stick with. To that end, your best bet is to define who you are and what you love – and do more of that.

 

 

Reference
http://breakingmuscle.com/strength-conditioning/how-to-choose-the-right-fitness-program-for-you

http://www.humankinetics.com/excerpts/excerpts/choosing-the-right-workout-program

Why do we squat? Did you ever wonder why CrossFit is all legs on legs for movements. From squats, hip drive, and explosive lower body movements, squatting is very important.  One thing that many people ask me about is what squats they can do to get better in Olympic lifting.

The video below will discuss two reasons why the squat is so critical for weightliftign. Also, there are specific squatting techniques that can be utilized to help you Snatch, Clean & Jerk bigger weights with far less effort.

There are two ways we can approach squat training for the Olympic Lifts. The first is to spend time building general strength, so that your body can get used to higher volume training and using your glutes for  good!  The second way to train the squat is to focus on building “positional strength,” which is how you will learn to apply your new found strength to the lifts effectively. Think of the bottom of a clean when your “in the hole” and can’t get out… Just think if you practiced being there and you can get yourself out with ease!

First off you need TIME UNDER TENSION! Your primary job in the squat is to accumulate more time under the bar by doing five or more repetitions per set (4-5 sets is great). That amount of work will certainly stress the joints and connective tissues, but it will also thoroughly fatigue and activate just about all of your muscle tissue. That level of work is required if you want to MAXIMIZE your strength and long-term weightlifting performance.

Then you work into working the weak positions of your training. You need to practice the parts of the lift that you struggle with. So if you are always getting caught in the bottom of a clean and can’t get up, pause squats are a great positional squat to focus on. Pause squatting trains the nervous system to activate all those secondary muscle fibers that generally don’t get activated when you execute the lifts at full speed. This will help build your positional strength in what was previously a “weak” portion of the lift. If all goes right, next time the lifter should be able to stand up much easier during heavy Cleans.

 

 

When life goes wrong, go LIFT !