tag:blogger.com,1999:blog-73391545284886326912024-02-07T23:44:28.407-08:00Thoughts Of A Strength CoachMove Better, Perform Better, Feel BetterZachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.comBlogger57125tag:blogger.com,1999:blog-7339154528488632691.post-20816971317220245122013-03-25T12:30:00.000-07:002013-03-28T10:31:38.758-07:00Common Rowing Mistake: Overusing Your LatsIt is good to see that coaches and trainees are now coming to understand the importance of rowing to keep the shoulder healthy. However, to reap the benefits of rowing you must be performing it correctly. A while back I posted about a common mistake during rowing, anterior humeral glide, and it is still the biggest mistakes I see people make. If you have not seen my video, you can check it out below.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/SXLlbrTSB5Y" width="480"></iframe> <br />
<br />
<br />
Today, I would like to discuss another common mistake during rowing - overusing your lat, teres major, and posterior cuff muscles. Almost every client I work with that has some experience with rowing is very "balled up" in their posterior cuff area and a large reason for this is poor rowing mechanics. So watch the video below to determine if you are making this mistake.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/UB5zkDndRA4" width="480"></iframe> <br />
<br />
<h4>
<u>Tips to improve:</u></h4>
-Try keeping your elbows a little wider (this will help take out the lats somewhat).<br />
<br />
-Keep your shoulder somewhat elevated. Not everyone needs to try and depress their shoulder blade while rowing.<br />
<br />
-Think of leading with the head of the humerus. A lot of people use the cue "lead with your elbow", but this often leads to overusing the lat because you don't actually move the scapula.<br />
<br />
Let me know if you have any questions or comments. <br />
<br />
<br />
<br />
<br />
Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com0tag:blogger.com,1999:blog-7339154528488632691.post-64807925908506956102013-03-13T07:15:00.005-07:002013-03-13T07:36:22.926-07:00The Art Of Coaching: Less Cueing, More Praising?This is my first post on this site in over a year. I had moved my content to my other site, <a href="http://zmoore.com/">zmoore.com</a>, and wanted to start writing more for women and beginner trainees - I focus on the basics that I believe will allow them to make positive change in their bodies and lives. I cover nutrition, behavior change, exercise, body image issues, etc.<br />
<br />
However, since I am still working on the floor as a coach six days a week, I have a lot of things I want to share with other trainers/coaches and more advanced trainees.<br />
<br />
Therefore, this is going to be my outlet for that content. I hope you enjoy! <br />
<br />
I have made many mistakes as a coach, but one that I want to discuss
today is the mistake of making my clients believe they need to move
perfectly and strive for symmetry.<br />
<br />
Yes, this is a great goal to
shoot for, but if your clients believe they need to strive for
perfection then they will often be afraid to add weight or increase
their intensity for fear of doing it incorrectly.<br />
<br />
Sometimes, especially
for beginners, an extra load can challenge them enough to build
stability so that when he or she goes back to a lighter load they will
be able to handle it much better.<br />
<br />
Now there is obviously a fine
line to this. I think you always need to ask yourself: What is this
person's injury history? What are his or her goal(s)? How good is the
technique? What is their rating of perceived exertion?<br />
<br />
I think many times a client just needs to be told
"It looks good. You are doing great."<br />
<br />
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<br />
An example of this are
clients that have been or are in pain. These individuals tend to
overthink when performing an exercise and constantly seek feedback on
their form.<br />
<br />
Many times the best answer for these people is, "It looks good. Here is one thing I would think about for the next set..."<br />
<br />
If
it looks terrible, then you obviously need to cue them or stop them, but
if the movement looks decent (8 out of 10 on technique) I usually tell them
good job and possibly give them one cue to think about for the next set.<br />
<br />
People with pain need to feel confident in their movement. They often do not
trust their body and are constantly thinking, "Does this hurt, does this
hurt, does this hurt?" They are waiting for pain to happen. Your job
is to get them out of their heads and get them moving more comfortably.<br />
<br />
Maybe
this will mess up their motor program slightly because they are
practicing it in a non-ideal way, but if they are not going to get hurt
then maybe that is what they need to hear that day.<br />
<br />
Here is
another example: If a client comes to you after a very stressful day or
week then making them feel like they are doing something wrong is not
the best thing for them. Yes, our number one job as coaches and
trainers is to keep them injury free, but if they are not performing the
movement in a way that will hurt them then maybe we should give just try to make them feel better.<br />
<br />
They will remember moments like these. "Last time I went to the gym after a bad day I felt _____."<br />
<br />
How do your clients feel after they leave from a session with you? This is an important question to ask.<br />
<br />
Consistency
is the number one thing that will help a client see results and making
him or her feel good can be an important component of this.<br />
<br />
One of
the things that Charlie Weingroff says is that you need to put your
clients in a position to succeed. I like this idea. When you program
for someone take this into consideration.<br />
<br />
You may have in mind a
really fancy exercise that will target all of their asymmetries and
dysfunctions, but how will they feel performing it? Will they feel
successful?<br />
<br />
I realize that a big part of our job as coaches it to
educate our clients on why they are doing a certain exercise, but
sometimes this still does not work. Clients want to feel like they are
accomplishing something.<br />
<br />
I would love to hear your thoughts on
this. I have been reading more and more into change psychology, and I
believe our programming and coaching should sometimes change to our
clients' needs and mindset for a particular day.<br />
<br />
A lot of trainers and coaches
are now talking about perfect movement and how to go about achieving
this, but at the end of the day, we still need to give our clients a
challenging workout that they feel successful with and feel like they
have accomplished something.<br />
<br />
Thoughts? Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com1tag:blogger.com,1999:blog-7339154528488632691.post-30491095558722355932012-03-11T08:11:00.000-07:002012-03-11T08:11:41.801-07:00Moved To ZMoore.comI have officially moved my writing and content to <a href="http://zmoore.com/">Zach Moore Fitness</a>. Please help me spread the word of the new site. Thanks!Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com0tag:blogger.com,1999:blog-7339154528488632691.post-20336122611129877332012-03-02T07:09:00.000-08:002012-03-02T07:09:07.337-08:00My Interview With Rick Kaselj of Exercises For InjuriesJust wanted to let all of my readers know of an interview I did with Rick Kaselj of Exercises for Injuries. He just posted it and it is available <a href="http://exercisesforinjuries.com/exercise-and-osteochondritis-with-zach-moore/">HERE</a>.<br />
<br />
In the interview, Rick and I discuss my battles with knee pain. I have had two knee surgeries on the same knee due to a condition called osteochondritis. Unfortunately, these surgeries did very little to improve the problem. However, today I pretty much have zero problems with my knee, and in the interview I discuss the steps I took to get my knee better after the failed surgeries. <br />
<br />
I also talk a little about the mindset I had while I was injured - not giving up on a solution to my knee problems after the doctors told me I should not run or jump anymore. <br />
<br />
Hope you enjoy it!<br />
<br />
Have a great weekend!Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com0tag:blogger.com,1999:blog-7339154528488632691.post-9626379425410900692012-02-26T07:06:00.000-08:002012-02-26T07:06:40.249-08:00Knowledge Bombs From Charlie Weingroff's "How To Make A Monster" Seminar<a href="http://charlieweingroff.com/category/blog/">Charlie Weingroff</a> came to IFAST this past weekend to give his presentation titled, "How to Make a Monster". To say that I took away a few things would be an understatement. I also left his talk more motivated than ever to turn my clients into beasts!<br />
<br />
Charlie did not present on "do this, do that", but gave guidelines and "rules" to help make intelligent decisions regarding your clients' movement, programming, and overall preparation. My brain hurt after his talk, and I am still thinking all of it over. So, I wanted to share some of things I took away.<br />
<br />
1) You need a standard of movement to check against. That way you can determine if you or your clients are improving. This can involve an assessment, a series of movements, or whatever you have found that works. <br />
<br />
2) The goal is to spend as little time as possible with corrective exercise. If things are not improving, then you may want to change your approach. <br />
<br />
3) Sometimes foam rolling and going home is the right thing if it makes the person feel better. <br />
<br />
4) Aerobic training is beneficial! I was so glad to hear Charlie say this because I am sick of people constantly putting it down. It is great for recovery purposes and may be good for people in pain because it improves oxygen and blood flow, which I had not considered.<br />
<br />
5) If you are very stressed, then you may want to stay away from anaerobic training, which will only further stress the body.<br />
<br />
6) Your program should be perfect for that client on that day. How are you ensuring this is the case?<br />
<br />
7) To determine readiness track biomarkers. The best ones use heart rate variability, but you could also use a vertical jump, a grip strength test, or a tap test. Also, ask your clients about their readiness and motivation, and make changes to the program as needed.<br />
<br />
8) Manage preparation through training. Change preparation through programming. Peak preparation through definable tasks (the more narrow the goal, the better).<br />
<br />
9) Every muscle can act as a stabilizer or a mobilizer depending on joint position, fixed points, and motor control. <br />
<br />
10) Balance of mobilizers and stabilizers acting at a joint is optimal joint centration.<br />
<br />
11) Loss of centration will occur when phasic (mobilizers) muscles are forced to stabilize. <br />
<br />
12) Non-optimal joint centration can lead to stress in the body, but this can work in the other direction as well. Stress in the body can lead to a lack of joint centration. This is another reason that managing stress and moving well is so important - you really cannot do one without the other.<br />
<br />
13) Charlie defines stability as control in the presence of change. Passive stability, which too many people rely on, comes from joint capsules and ligaments. Functional stability, on the other hand, depends on optimal motor control and the ideal timing of tonic and phasic muscles' contractions. <br />
<br />
14) Put your clients in a position to succeed. Consider positions (supine, prone, quadruped, kneeling, standing), static vs. dynamic, unloaded vs. loaded, assistance vs. no assistance. Find the one that leads to optimal joint centration <br />
<br />
15) Bracing should be an option but only used when needed and should ideally be reactive. Relying on bracing all the time creates a high-threshold stabilization pattern, which is okay for heavy lifts but should not be required for remedial tasks. Look at great athletes - they have the ability to relax in movement and then instantly explode.<br />
<br />
16) Protective responses, which are engrained motor patterns (look at babies), are red lines to the Autonomic Nervous System (ANS). What Charlie means by this is that certain positions and movements are a drain on the nervous system because they signal fear or alarm. For example, what does a person, or baby, do when they are frightened? They throw their head back and arch their lower back, which is exactly the same thing most people do when squatting and deadlifting. <br />
<br />
17) A good diaphragmatic breath involves circumferential abdominal and rib expansion along with the belly button descending down and forward. It is not just pushing your belly out.<br />
<br />
18) Can you take a good diaphragmatic breath with a heavy bar in your hands or on your back? If not, then you may want to decrease the weight and learn to create that intra-abdominal pressure (IAP) with a lighter weight. This will make you stronger in the long run.<br />
<br />
19) Ideal breathing may not occur with poor nutrition because of gut tensibility. For the diaphragm to descend, the gut needs to be tensible. <br />
<br />
20) Crawling is an awesome exercise! Use it in your warm-up or load it up for your strength training or conditioning. <br />
<br />
21) To correct movement dysfunction, the first goal is to help the person feel wrong - become aware of the dysfunction (conscious dysfunction). Once they can feel what is wrong, they can then feel what is right (conscious function). Lastly, you want the right movement to become automatic (subconscious function), which will take repetition and awareness at first.<br />
<br />
22) Roundedness of joints is important. There should be minimal hallowing at areas such as the abs, shoulders, and hips. If you have hallowing in these areas it means that your mobilizers are working extra hard to stabilize. You need to find a position that allows you to train the area without hallowing. For me, I had some crazy glute hallowing with basically any movement that trained my glutes (glute bridges, single leg RDL, etc.), but once I began crawling it disappeared. I am now going to be crawling in my workouts at some point to work on my hip stabilizers. <br />
<br />
23) Joint Position=Rewriting the program<br />
Breathing=Hitting save<br />
<br />
These are just a few of my notes from Charlie's seminar. If you ever get the chance to go hear him speak, then I would definitely take the opportunity. <br />
<br />
Charlie also has a great DVD, <a href="http://www.blogger.com/%3Ca%20href=%22http://charlieweingroff.com/?page_id=1051&wpsca_refkey=mAAoKjuBmrsi1w8eLySFuZdTQdb10000000000%22%20title=%22%22%3ETraining%20=%20Rehab%20DVD%20set%3C/a%3E"><u>Training=Rehab, Rehab=Training</u></a>, which is full of more great information on helping you and/or your clients get out of pain and become beasts! His blog can be found at <a href="http://www.charlieweingroff.com/">www.charlieweingroff.com</a>.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://charlieweingroff.com/?page_id=1051&wpsca_refkey=mAAoKjuBmrsi1w8eLySFuZdTQdX00000000000" style="margin-left: 1em; margin-right: 1em;"><img height="320" src="http://charlieweingroff.com/wp-content/uploads/affiliate-image-2-resized-with-graphics.jpg" style="border: 0pt none;" title="" width="233" /></a></div><br />
Have a great week everyone!Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com2tag:blogger.com,1999:blog-7339154528488632691.post-65751725192507852042012-02-16T07:26:00.000-08:002012-02-16T07:26:10.852-08:00What I Plan To Learn More About In 2012Last year around this time I wrote a post (I cannot believe I have been blogging for over a year!!) about what I wanted to really focus on/learn about in 2011. I stated in the post that it is a good idea to choose one or two areas that you want to really dive into and learn about for the year.<br />
<br />
I got this advice from Mike Robertson, and I put it into practice last year for the first time and really improved my understanding of physiology and energy systems as well as the anatomy of the spine and its pain and dysfunctions, which were my two areas of focus for 2011.<br />
<br />
I have decided to continue on with this process this year. However, instead of two areas I am going to dive into one fairly broad topic. I truly believe it will help me become a much better coach. Plus, I love learning about it. <br />
<br />
<span style="font-size: large;"><b>The topic is behavior change/psychology</b></span>.<br />
<br />
This area of study is fairly new to me, but it is something that I have realized I need more knowledge of the longer I coach people. I have a post coming out on this topic soon, but basically, when I first started out as a coach I read strictly science-y stuff such as anatomy, physiology, biomechanics, nutrition, etc. These areas are all very important and have helped me to offer sound nutrition advice, spot and correct movement error, write solid programs, and have helped me gain a good understanding of the training process.<br />
<br />
Basically, these topics have given me the answers as to how my clients can reach their goals, but they have not taught me how to get my clients to follow and implement these solutions. I have realized that I need to not only have the solutions and plan for a client to reach his or her goal but also a way to inspire him or her to follow that plan. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRxQLiTs67nfM_vUm4I6WcEVEZWYIzWCWyV8okfpeMcRlSXLP4amhjs2hLJKcdIsGNcKKoxPK9T3CH2I3VYOP5R8Wgx2x-beiB89Ad-qtbJDCrUZ-EIt8-cYBFcO6tPEFpBjwNoleKorxq/s1600/food.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRxQLiTs67nfM_vUm4I6WcEVEZWYIzWCWyV8okfpeMcRlSXLP4amhjs2hLJKcdIsGNcKKoxPK9T3CH2I3VYOP5R8Wgx2x-beiB89Ad-qtbJDCrUZ-EIt8-cYBFcO6tPEFpBjwNoleKorxq/s1600/food.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">How can I convince her to choose the one in her right hand?</td></tr>
</tbody></table><br />
I believe by digging into behavior change and psychology resources I can get better at this. Below are some books that I plan on tackling this year to learn more about this topic.<br />
<br />
<span style="font-size: large;"><b>BOOKS TO READ </b></span><br />
<br />
<span style="font-size: large;"><a href="http://www.amazon.com/gp/product/006124189X/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=thoofanewstrc-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=006124189X"><u>Influence: The Psychology of Persuasion</u></a></span> by Cialdini<br />
<br />
<span style="font-size: large;"><a href="http://www.amazon.com/gp/product/0061353248/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=thoofanewstrc-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=0061353248"><u>Predictably Irrational</u></a></span> by Dan Ariely (I actually just finished this one and highly recommend it. Dan Ariely is also a great speaker and has some good TED talks I would recommend - <a href="http://www.ted.com/talks/dan_ariely_asks_are_we_in_control_of_our_own_decisions.html">HERE</a> and <a href="http://www.ted.com/talks/dan_ariely_on_our_buggy_moral_code.html">HERE</a>)<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyW16ui2pAMm3eCaC-5bgtIKY8fS2BMpE1IdaMSBJMrxVSjNMxLOmnD4s_g1nk7EghOKZNuly_F0hut1xsDTwLkkqv_yD0EnXV_CJbd7PgZZ9M1FV5FgUwaSHtgKhvmVQZEM2-jgaUHLX3/s1600/danariely.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyW16ui2pAMm3eCaC-5bgtIKY8fS2BMpE1IdaMSBJMrxVSjNMxLOmnD4s_g1nk7EghOKZNuly_F0hut1xsDTwLkkqv_yD0EnXV_CJbd7PgZZ9M1FV5FgUwaSHtgKhvmVQZEM2-jgaUHLX3/s1600/danariely.jpg" /></a></div><br />
<br />
<span style="font-size: large;"><a href="http://www.amazon.com/gp/product/1572305630/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=thoofanewstrc-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=1572305630"><u>Motivational Interviewing: Preparing People for Change</u></a></span> by William R. Miller and Stephen Rollnick<br />
<br />
<span style="font-size: large;"><a href="http://www.amazon.com/gp/product/1594203075/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=thoofanewstrc-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=1594203075"><u>Willpower: Rediscovering the Greatest Human Strength</u></a></span> by Roy Baumeister and John Tierney (reading this one right now and it is really good)<br />
<br />
<span style="font-size: large;"><a href="http://www.amazon.com/gp/product/0374275637/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=thoofanewstrc-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=0374275637"><u>Thinking Slow and Fast</u></a></span> by Daniel Kahneman<br />
<br />
<span style="font-size: large;"><a href="http://www.amazon.com/gp/product/0898151198/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=thoofanewstrc-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=0898151198"><u>The Blackmail Diet</u></a></span> by John Bear<br />
<br />
<span style="font-size: large;"><a href="http://www.amazon.com/gp/product/0385528752/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=thoofanewstrc-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=0385528752"><u>Switch: How to Change Things When Change Is Hard</u></a> </span>by Chip and Dan Heath<br />
<br />
<span style="font-size: large;"><a href="http://www.precisionnutrition.com/products/certification"><u>The Essentials of Sport and Exercise Nutrition</u></a></span> by John Berardi and Ryan Andrews (I have read most of this, but it is a great resource to come back to on this topic)<br />
<br />
<br />
As you can see, I have a lot of reading to do. Luckily, I am a big nerd so it should not be hard. :)<br />
<br />
So, what are you going to learn more about this year? <br />
<br />
Also, if you have good resources for this area of study please let me know. <br />
<br />
Have a great week everyone!Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com3tag:blogger.com,1999:blog-7339154528488632691.post-31188846337975363372012-02-05T07:34:00.000-08:002012-02-05T07:34:13.701-08:00The Best Post-Workout Meal Ever!<style>
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<div class="MsoNormal">I love Sunday morning training. Sunday is my only day off from work so I get to go in the gym and lift with my friends with no rush to get done and get ready for work. I also love Sunday morning training because I usually go home and make my favorite post-workout meal: sweet potatoes and salmon. </div><div class="MsoNormal">I know it does not sound very sexy, and once I tell you how to make it, you will probably still think it is not worth it. But trust me, it is easy to make, tastes great, and is good for you, which makes it totally awesome! </div><div class="MsoNormal"><b><span style="font-size: large;"><u>So without further ado, here is what you will need for the meal:</u></span></b></div><div class="MsoNormal"><b>~1/2c bell peppers</b> (I buy frozen ones from Trader Joe's that are already cut up) </div><div class="MsoNormal"><b>~1/2c onion </b>(diced, sliced, whatever)<b><br />
</b></div><div class="MsoNormal"><b>~1c spinach</b> (Again, I buy frozen from Trader Joe's, but fresh will also work)</div><div class="MsoNormal"><b>sweet potatoes</b> (as many as you want. I usually have 2-3 medium)</div><div class="MsoNormal"><b>salmon</b> (Use as much as you like. I usually buy a can of salmon from Trader Joe's and use that. It is very good and cheap. I am not a big fan of canned items, but supposedly Trader Joe's has BPA free cans. However, if you can get it, fresh is still better.)<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtYCbOlUBX5sDQUP4YdTeqn84E1JRVQrqU74WT94EdSouogr3X3Qseoyf9FNbPBljXLWxkATaCHirY-OW_kg2YJPiY4UK-8AM9sSOOUAcCk4D946GrcJ_CevVsXMbyoRu_vflvs4MP1xxg/s1600/salmon.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtYCbOlUBX5sDQUP4YdTeqn84E1JRVQrqU74WT94EdSouogr3X3Qseoyf9FNbPBljXLWxkATaCHirY-OW_kg2YJPiY4UK-8AM9sSOOUAcCk4D946GrcJ_CevVsXMbyoRu_vflvs4MP1xxg/s1600/salmon.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is the salmon I buy</td></tr>
</tbody></table><b>turmeric</b> (no idea how much I use. This is also optional. I like to include it because of its many health benefits, but some people may not like the taste)</div><div class="MsoNormal"><b>cinammon</b> (no idea how much I use, but quite a bit)</div><div class="MsoNormal"><b>~1-3 tbsp coconut oil or butter</b> (both are great in this so feel free to mix it up)<br />
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<b>apple cider vinegar </b>(just a splash - optional) <br />
</div><div class="MsoNormal"><b><span style="font-size: large;"><u>And here is how to make it:</u></span></b></div><div class="MsoNormal">1) Saute onions and bell peppers in the coconut oil or butter. Once they are fairly soft, throw in the spinach and let cook another minute or two. </div><div class="MsoNormal">2) Once these are cooked, I turn down the heat to medium and throw a little more oil in the pan and add the salmon and pre-baked, cut-up sweet potatoes (I usually cook a bunch of sweet potatoes in the oven at some point during the week and always have them on hand) along with the turmeric and cinnamon. </div><div class="MsoNormal">3) I mix all of this together and let it cook for another 2-3 min.</div><div class="MsoNormal">4) Lastly, I throw in some apple cider vinegar for a little extra flavor. </div><div class="MsoNormal">And that is it. It sounds simple, and it is, but it tastes great and is good for you. </div><div class="MsoNormal">You can also adjust the recipe based on your goals. If you are trying to lose some fat then go easy on the sweet potatoes and oil. However, if you are looking to gain muscle then pile up on all of it.<br />
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Let me know your favorite post-workout meals in the comments below. I always like trying out new recipes.<br />
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Have a great week everyone! <br />
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</div>Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com2tag:blogger.com,1999:blog-7339154528488632691.post-15034727003469756322012-01-23T06:21:00.000-08:002012-01-23T06:21:52.377-08:00Another Great Cue To Teach The Hip HingeI know, I know another post about teaching the hip hinge:) Well, I have found this tip to be one of the most effective at teaching it, and I have tried a lot of them.<br />
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As I am sure most of you know, teaching the hip hinge pattern should be one of the first things you do with your new clients. I know you have probably read a ton of articles on effective cuing and performance, but I never think it hurts to have too many cues.<br />
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When someone is first learning this pattern, it is very common to see excessive extension in the low back. This is most likely due to a faulty pattern in which the person has learned to stabilize with their passive structures (i.e. approximating the vertebrae of their spine) instead of using their active structures (i.e. muscles such as obliques). It is "easy" to just rely on passive structures for support and stabilization because you do not have to work as hard. However, over time this can lead to wear and tear and injury.<br />
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<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTK31nSYdYNH8RNpyb8ExiwpPXrJ1tBJfeXN4XBE6ruRcZe4XbhI37zmoeEusbU2TUsf1rLrAalj0_312f83Mp8eNCtZFkhkWn9AiLodtnrOwCAgsGc5DqY5HOTw0q0Zc3tLuNzeCpNRws/s1600/lordosis.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTK31nSYdYNH8RNpyb8ExiwpPXrJ1tBJfeXN4XBE6ruRcZe4XbhI37zmoeEusbU2TUsf1rLrAalj0_312f83Mp8eNCtZFkhkWn9AiLodtnrOwCAgsGc5DqY5HOTw0q0Zc3tLuNzeCpNRws/s1600/lordosis.jpg" /></a> </div>To cue people out of excessive extension, I like to have the client place their hands on the lower part of their ribcage. Then, I tell them arch back slightly. When they do this, I point out that their ribs are poking out, which they should be able to feel. Next, I have them push their ribs back down so that they are flush with their skin. I tell them that is the ideal position they want to be in. Lastly, I have them perform the hip hinge pattern with their hands on their ribs. I ask them to pause at the bottom position and then ask them if their ribs are "poking out" (BAD) or flush against their skin (GOOD).<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt9tUEfdb3s4Gs6ANeBstQCUM9HGiX-GaVntit979MkiEpvcxDR_vr4FkshuY6dhTOQsnR2TRqJ32aEt8N9yYjEkmOCEwrRficK6_8F5Ow3D69RLpbbt4IZNUv1IKaT7Ngup8veSHMbe2p/s1600/ant.+tilt.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt9tUEfdb3s4Gs6ANeBstQCUM9HGiX-GaVntit979MkiEpvcxDR_vr4FkshuY6dhTOQsnR2TRqJ32aEt8N9yYjEkmOCEwrRficK6_8F5Ow3D69RLpbbt4IZNUv1IKaT7Ngup8veSHMbe2p/s1600/ant.+tilt.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Good hand position - now she needs to push her ribs down!</td></tr>
</tbody></table><br />
Lastly, this is also a great tip because if I say "ribs" to one of my clients they know exactly what I mean and fix their low back position. And as I mentioned in my last post (<a href="http://zimoore.blogspot.com/2012/01/coaching-tip-of-week-improve-your-cues.html">HERE</a>), you want your cuing to be as succinct as possible. <br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/yC09SYXmdOg" width="480"></iframe><br />
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Give this cue a shot and let me know what you think. <br />
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NOTE: This cue does not necessarily teach someone to move from their hips. If someone is struggling with moving from the hips, then I look at a progression scheme that goes from supine to quadruped to kneeling to standing. Some examples are:<br />
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Supine: <a href="http://www.youtube.com/watch?v=UYVWJEVtcgI">Supine straight leg raise</a><br />
Quadruped: <a href="http://www.youtube.com/watch?v=E1TGwBFGWNs">Rock Back</a><br />
Kneeling: <a href="http://www.youtube.com/watch?v=mZYqH82delk&feature=related">Tall Kneeling Squat</a><br />
Standing: Hip Hinge<br />
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Have a great week everyone!!Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com0tag:blogger.com,1999:blog-7339154528488632691.post-71507195580261806962012-01-11T06:33:00.000-08:002012-01-11T06:33:57.505-08:00Coaching Tip of the Week: Improve Your Cues By Talking Less And Being PositiveOne of my favorite things about being a strength coach at IFAST is getting to work with interns each semester. I am very passionate about teaching and helping other enthusiastic coaches/trainers. I enjoy this because I know I am helping them, but also because I learn a great deal from it all.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiry7CfHPdftOURbfT7Dh5Ut9sf3dZ_2UYz6qNUCqItTIIIUyTkI6lrKb3m8vHArTiHy0Pqn_yyIEb0QTs8ZiXX_WRaEMSq0P2Ry8oeGxY5KZYVSqmCJ-EoRsgsqI7EE8s_d1yKmqfGvTf6/s1600/teacher.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiry7CfHPdftOURbfT7Dh5Ut9sf3dZ_2UYz6qNUCqItTIIIUyTkI6lrKb3m8vHArTiHy0Pqn_yyIEb0QTs8ZiXX_WRaEMSq0P2Ry8oeGxY5KZYVSqmCJ-EoRsgsqI7EE8s_d1yKmqfGvTf6/s1600/teacher.jpg" /></a></div><br />
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Each intern presents with a slightly different background, and therefore, different questions and perspectives. Each semester is another chance to argue/present my case as to why my coaching and training methods are "correct". HAVING TO EXPLAIN A TOPIC OR YOUR METHODS IS ONE OF THE BEST WAYS TO REALLY GAIN A FIRM UNDERSTANDING OF THE POINT AT HAND. For example, when an intern asks me a difficult question I often learn something from trying to explain the answer to him or her.<br />
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One of the other great things about having interns is that at the end of the semester I ask them to give me feedback on how I can improve my coaching. I always want to get better at what I do, and my interns spend a lot of time with me (the IFAST internship is 640 hours) so they have a great perspective.<br />
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One of my recent interns, Jae Chung (a.k.a. Tony), pointed something out to me that I need to be more aware of - my verbage/cuing language. Many times, without thinking, I will tell a client to do something with way too many words.<br />
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For example, if someone is arching their low back then the perfect cue for this is usually "ribs down", and as Jae pointed out, the goal is eventually to just say "ribs" with your client knowing what you mean. However, sometimes my inner teacher comes out and I want to explain every little thing to my client - "You are arching your low back, which can cause pain and is not the ideal way to stabilize your body. We want you to learn to use your muscles to stabilize you and not the bones of your spine. When you arch your low back, your ribs "poke out" in the front (show them this). Therefore, I want you to think "ribs down" during your next set." <br />
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Obviously, this example is a little extreme, but I am sure I gave this explanation at one point as a coach. Now there is nothing wrong with it if you have a client that is really interested in learning, but it could turn your session into a few hours instead of one hour. It will also make it harder and less efficient to coach a lot of people.<br />
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Therefore, pay close attention to how you cue your clients. Thanks Jae for making me more aware of this! <br />
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And while we are on the topic of cuing, another great tip is to refrain from telling your clients "don't do ______". NEVER USE THE WORD DON'T. If you tell them not to do something, then this will be in the their mind and they will consciously be thinking about it and most likely do it.<br />
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To get my point across better, imagine someone says to you, "Don't look over there." Well, what are you going to do? I bet that you are either going to look or you are going to think really hard about it.<br />
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Therefore, try to use positives ("Keep the bar close") instead of negatives ("Don't let the bar drift away from you"). <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7MihbG9sKFgOZnSmsw74HhyphenhyphenuuCiXWu6Ute2vRViwH_qHuIwbCXo4Dcng6EAfSCFJYcEHtys4rhfne9pLB6vVWDwY2gT5lFA0IfhlJEjZWMsrvjTPXDC7_U1FoIBH1tZKPKNj6nbd_GibZ/s1600/deadlift.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7MihbG9sKFgOZnSmsw74HhyphenhyphenuuCiXWu6Ute2vRViwH_qHuIwbCXo4Dcng6EAfSCFJYcEHtys4rhfne9pLB6vVWDwY2gT5lFA0IfhlJEjZWMsrvjTPXDC7_U1FoIBH1tZKPKNj6nbd_GibZ/s1600/deadlift.jpg" /></a></div><br />
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So the point of this blog was two-fold. First, I wanted to share with you some ways to improve your cuing (one of those from the awesome <strike>Tony</strike> Jae Chung), and secondly, I wanted to point out a great way to learn - take on interns and always ask for feedback from them or clients, fellow coaches, etc.<br />
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Have a great week everyone!Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com5tag:blogger.com,1999:blog-7339154528488632691.post-71698308593377634592012-01-01T17:15:00.000-08:002012-01-01T17:15:07.254-08:00My Challenge To You and To Myself For The New YearI cannot believe 2011 is over. It has been another great year, and I am so happy with the life that I have. I have a wonderful family, girlfriend, house, and job that I love. However, each year brings more wisdom and insight into the person that I am and the person that I want to be.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUtDjl2NMOQqcvVH-s025OeDkLscz0JydbzDEJumSpYXE0O1aKIWxIGT1xItLByEPlDE-biTJ4f2lD-LxIKxqigJ-lq1sAGwlczDMoxn_cAFegJHhZKosvzH77AHhK1c6WxRLdWGOWeKhv/s1600/2012.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUtDjl2NMOQqcvVH-s025OeDkLscz0JydbzDEJumSpYXE0O1aKIWxIGT1xItLByEPlDE-biTJ4f2lD-LxIKxqigJ-lq1sAGwlczDMoxn_cAFegJHhZKosvzH77AHhK1c6WxRLdWGOWeKhv/s1600/2012.jpg" /></a></div><br />
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A couple of weeks ago I was talking with one of my interns, and he asked me what I like to do for fun outside of work and training - basically, outside of the fitness world. I looked at him with a blank face - nothing came to mind.<br />
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I began thinking more about his question over the next few days, and I came to realize that I really do not do much outside of work and training. I mean I go to a movie or hang with my girlfriend, but that is about it. I do enjoy all of those things, and they all make me very happy, but his question did make me question whether I was living life to its fullest.<br />
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As I stated above, I am truly very happy with with the life that I have and am so blessed! However, I believe that I can improve my life, and others around me, even more by working on two areas of my life:<br />
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<span style="font-size: large;"><b>1) Being more present (not always thinking about work and "stuff" I need to get done).</b></span><br />
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<span style="font-size: large;"><b>2) Just having fun more often. </b></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT6BY71jZqEw_pq7fsaLYOy506iBPuoGPcvWFBavhBMV4dwIgIvCTH8tkNLbMi-5KYRXIq2NCB6TVH5GWfnrIzp-17MAGJzQyPO5_J0cdoepjIcpqimkLL3PtHctCwQ4zWi5EA70JTOTqo/s1600/live+now.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT6BY71jZqEw_pq7fsaLYOy506iBPuoGPcvWFBavhBMV4dwIgIvCTH8tkNLbMi-5KYRXIq2NCB6TVH5GWfnrIzp-17MAGJzQyPO5_J0cdoepjIcpqimkLL3PtHctCwQ4zWi5EA70JTOTqo/s1600/live+now.jpg" /></a></div><br />
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I tend to be very obsessive with my job and learning. I am a perfectionist and tend to put my all into whatever I want to accomplish. Now, this is not necessarily a bad thing, but it is hard for me to separate my work from my "play", which is bad.<br />
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No matter what I am doing, I usually have work in my head. I always feel like I need to be reading, studying, writing, etc., but I know that I need to learn to unplug every once in a while. Do not take me wrong - I am not giving myself permission to slack. In fact, I believe this will help me to be more productive. As I stated above, by constantly trying to "do something" I often half-ass stuff instead of blocking off some time to work and really put my all into it. <br />
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Therefore, two of my goals for this year are to be more present (live in the NOW) and to have more fun. To improve on the former, I have to get better at my time management skills. I have been reading more on this topic and have some ideas for how to get better in this area. I plan on writing a post about it in the future. <br />
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I have not decided on an action plan for the latter yet, but I am going to sit down soon and think about what I enjoy doing or what I would like to learn or get involved in. Here are some ideas I have come up with so far: join a tennis or racquetball league (I played tennis in college and now only play a few times a year), weekly sporting activities with friends (basketball, tennis, football - whatever), volunteer, take some university classes, learn a martial arts. I am not sure yet, but I want to find something that takes my mind off of work and allows me to have fun. <br />
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I know that a lot of you are like me and get caught up in work, work, work, which can be a good thing, but we have to learn to enjoy life as well. Go play a sport, watch a movie, visit your family, whatever makes you happy and gets you out of your job/routine for a while. I believe this will pay dividends not only in your personal life but also your work life. <br />
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<span style="font-size: large;"><b>So my challenge to you (and to myself) is this:</b></span> Get a new hobby that allows you to have fun and to break away from your job/routine. You may feel that this will hurt your productivity, but I believe that it will improve it by enabling you to put more effort into work whenever you do do it. Enjoy life!<br />
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So, go write down a list of things that you may want to try this new year. You may start out by listing things that you used to enjoy, but have gotten away from due to work and just being busy, and then list out some things that you would like to learn or improve upon (cooking classes, university classes, meditation, a new sport, etc.). There are many possibilities. <br />
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Leave any thoughts or suggestions in the comments. I would love to hear from you and how you face this challenge. <br />
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Have some fun and enjoy life! Happy New Year everyone!!Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com2tag:blogger.com,1999:blog-7339154528488632691.post-40970815022044266792011-12-19T07:28:00.000-08:002011-12-19T07:28:02.539-08:00My Top 5 Books of 2011I have read a lot of good books this year so this was no easy task. However, if I had to pick my top 5 the ones listed below would be them. The books are listed below in no particular order. <br />
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<a href="http://ultimatemmaconditioning.com/">Ultimate MMA Conditioning by Joel Jamieson</a> - I have said it on this blog before and I will say it again, this is an excellent book! It takes a very difficult topic, energy systems development, and makes it easy to understand. It is also very applicable to any athlete or fitness enthusiast, not just MMA athletes as the title suggests. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPAVzsGINTrm06lGD3Oz7BQi57M5rz9qdZ7a3g_fFU6gIxYd8AT8fA4vJOIA_YFvRn8yJwBPAp09k2pnKEbAHYPwDsg0i8hmk7ot8_ZPcvY2_EHLQNaixZJmtdUpZnbQc7oYDp1dn5b1rv/s1600/MMA.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPAVzsGINTrm06lGD3Oz7BQi57M5rz9qdZ7a3g_fFU6gIxYd8AT8fA4vJOIA_YFvRn8yJwBPAp09k2pnKEbAHYPwDsg0i8hmk7ot8_ZPcvY2_EHLQNaixZJmtdUpZnbQc7oYDp1dn5b1rv/s1600/MMA.jpg" /></a></div><br />
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<a href="http://www.amazon.com/gp/product/0805073698/ref=pd_lpo_k2_dp_sr_1?pf_rd_p=486539851&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=0716732106&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=1Z3VXCCP0AC1AFAVV20A">Why Zebras Don't Get Ulcers by Robert Sapolsky</a> - This may have been my favorite book of the year. Robert Sapolsky is the man! I believe this book should be mandatory reading for everyone! <br />
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People are always stressed, and often, they do not realize the consequences of this. Of particular importance to trainers and coaches is the idea that training is a stressor. Therefore, this book helps us understand how our programs affect our clients and players. It also made me realize that I must take a hard look at my clients' mood and energy each day. If they are tired and stressed then giving them a tough workout is not always the best idea. <br />
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This book has also changed the way that I train. I will detail this in an upcoming post, but I have made some big changes in how I approach each session.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK8RBP9_f7EVvh6GD6CI8qx8Dk8ZeDuxcuA8x8uUG4rbPJPWI2pSkmQ_ppq9HxFDWnS6l4vlKWHMF-ZklZ7RfUyzNXn-wttpIz9krzGCRq5jZCgqxlUW_9mO8KcVzT80Qq8erG1V2TZawk/s1600/sapolsky.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK8RBP9_f7EVvh6GD6CI8qx8Dk8ZeDuxcuA8x8uUG4rbPJPWI2pSkmQ_ppq9HxFDWnS6l4vlKWHMF-ZklZ7RfUyzNXn-wttpIz9krzGCRq5jZCgqxlUW_9mO8KcVzT80Qq8erG1V2TZawk/s1600/sapolsky.jpg" /></a></div><div style="text-align: center;"> THE MAN</div><br />
<a href="http://thepowerofless.com/">The Power of Less by Leo Babauta</a> - I am not the most organized person is the world - I often have 5,000 things running through my head and it has been hard for me to get these ideas under control. Having ideas is great, but they do not mean much if you do not apply them/put them into practice.<br />
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This was my problem. I had great ideas and I had great intentions to read and learn everything, but I could not get myself organized enough to get any of it done. I would start one thing and then move onto something else, and then onto something else, and so on.<br />
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This book has helped me tremendously with this. I have not gotten it all under control yet, but it is getting better.<br />
<br />
<a href="http://perfecthealthdiet.com/?page_id=781">The Perfect Health Diet by Dr. Paul Jaminet and Dr. Shou-Ching Shih Jaminet </a>- I have to give a shout out to my good friend Tyler Simmons of evolutionaryhealthsystems.com for recommending this book. I chatted with Tyler at a recent conference about my goals to gain weight and improve strength and he gave me some great ideas. I enjoyed the ideas that he gave me so much that I asked if he could recommend some good books on the topic and he named this one.<br />
<br />
The book was excellent and it, along with Tyler's help, has greatly improved my understanding of nutrition and has changed the way that I eat. I now feel a lot better in terms of energy, digestion, and mood. I am not sure it is all due to the changes I have made in my eating, but I am confident that a lot of it is. <br />
<br />
NOTE: I have also been trying to mellow out and relax a little, which I struggle to do. I am kind of a high strung person. Therefore, I atttribute a lot of my mood, energy, and digestion improvements to these changes as well. <br />
<br />
This book has a lot of great information with a ton of resources to back it up. Also, be sure to check out their blog <a href="http://perfecthealthdiet.com/">HERE</a> along with Tyler's <a href="http://evolutionaryhealthsystems.com/">HERE</a>. They both have great information.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgICjrZS0-gZfB4jA1tjInNj-L6iophEkQ7IuEfxyXTA4POpxNFjVJVoi4K9QDDyLW4Dh4KbP82RLPNGuzqcEKmI9QOrFqG4n9CM7K3VpJFlTFg01uXkELSFqH46HFZvU9jd4PDOq6_fM-4/s1600/Food-Plate-600dpi.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgICjrZS0-gZfB4jA1tjInNj-L6iophEkQ7IuEfxyXTA4POpxNFjVJVoi4K9QDDyLW4Dh4KbP82RLPNGuzqcEKmI9QOrFqG4n9CM7K3VpJFlTFg01uXkELSFqH46HFZvU9jd4PDOq6_fM-4/s400/Food-Plate-600dpi.jpg" width="352" /></a></div><div class="separator" style="clear: both; text-align: center;"></div><br />
<a href="http://www.blogger.com/goog_567202343"><br />
</a><br />
<a href="http://www.amazon.com/Textbook-Work-Physiology-4th-Physiological-Exercise/dp/0736001409">Textbook of Work Physiology</a> - One of my goals for this year was to learn more physiology. I have not read all of this text yet, but it has helped me a great deal with my understanding of the subject. Bill Hartman recommended it to me and it has a lot of good, practical research in it along with important concepts and topics.<br />
<br />
It is not an easy book to read so if you do not have a background in physiology, you may want to start with an easier text on the subject. However, it is not impossible because I am making my way through it and I do not have much of a physiology background. <br />
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<a href="http://www.dragondoor.com/b57/">Easy Strength by Dan John and Pavel Tsatsouline</a> (honorable mention)- I know this is number 6, but I had to include this book. I love Dan John and I can't help it. I could read his stuff over and over and over. This book is made even better by the fact that Pavel is a co-author. It even includes information from some of my heroes, such as Mel Siff and Yuri Verkhoshansky:) <br />
<br />
This book has made me think a lot about how I write training programs. It has some great ideas that just make sense. It is so easy to get caught up in looking for difficult answers and solutions, when often, the easiest answer is the best (right, Bill Hartman? :). The book is quite practical and has great training programs and ideas for beginners to advanced lifters, athletes, or just general population. <br />
<br />
Basically, what I am trying to say is that you should just read it! <br />
<br />
So what were your top books of the year? I am always looking for good stuff to read. <br />
<br />
Have a good week everyone!!Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com4tag:blogger.com,1999:blog-7339154528488632691.post-34066155518887102472011-12-05T07:41:00.000-08:002011-12-05T07:41:57.718-08:00Lumbo-Pelvic Stability In The Frontal Plane - Learn To Spot It And Correct It Part 2 Check out Part 1 <a href="http://zimoore.blogspot.com/2011/11/lumbo-pelvic-stability-in-frontal-plane.html">HERE</a>.<br />
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Now that we have discussed how to spot frontal plane hip instability, let's discuss some ways to correct it. <br />
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1) Make sure to examine their ADDuctor tissue quality and range of motion.<br />
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It is common for the ADDuctors to dominate the ABDuctors in stabilizing the pelvis in the frontal plane. Therefore, the ADDuctors can become stiff and overused if the ABDuctors are not helping out enough. If this is the case, then as soon as this person goes into single leg stance the dominance of the ADDuctors cause a lateral pelvic tilt and frontal pelvic shift (as discussed in the last post). For this person, I would have them foam roll and go through a dynamic warm-up to target their ADDuctors. Below are some of the most common mobility drills I use for myself and my clients.<br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/mS-Xggz8HS4" width="480"></iframe><br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/lYoRY6PKwqo" width="480"></iframe><br />
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2) Now that we have improved ADDuctor tissue quality and ROM, it is time to get their ABDuctors working. I would first address this in their warm-up with some activation drills.<br />
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I like sidelying clams, lateral band walks (watch for hip hike on these - don't want you going all Gainesville***), duck walks, and side bridge from knee (only bottom knee is down). I am sure I am forgetting others, but these are a good start. Again, test and re-test to see which gives you the best result. Below are videos of some of the activation drills I mentioned above.<br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/hjfsbMXx_uw" width="480"></iframe><br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/P1Vb1P0__oM" width="480"></iframe> <br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/ctGEqesVyW4" width="480"></iframe><br />
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3) Now it is time to move to the strength training exercises. <br />
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You need to have progressions and regressions in mind, and there are many ways to do this. For frontal plane lumbo-pelvic stability I would always start with isolated exercises - where the ABDuctors are resisting motion vs. producing it. From here, I would look at their position. For example, this is how I would progress someone in terms of positioning:<br />
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1) Tall Kneeling <br />
2) Half Kneeling<br />
3) Standing<br />
4) Split Stance<br />
5) Single Leg<br />
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So, for example, if a person is really struggling then you may start him or her in a tall kneeling position with some chops and lifts. Make sure his or her pelvis stays neutral (waist is fairly straight when viewing from the front and the side) and the spine is neutral throughout the exercise. This is an isolated exercise that will force the person to use their ABDuctors on the knee closest to the machine to resist going into ADDuction.<br />
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Below is a video of a half kneeling cable lift. A tall kneeling cable lift looks the same except both knees are down. <br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/uLphvdhunTY" width="480"></iframe><br />
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You can also target the ABDuctors in each position by using RNT. To do this, place a band around the person's waist and pull them toward the side of the ABDuctor you are trying to target. For example, if you want to strengthen your right ABDuctor then have someone place a band around your waist, in any of the positions listed above, and pull you to your right. This will force your right ABDuctors to kick on so that you will not tip over (there are more muscles involved here, obviously, but let's just focus on the ABDuctors).<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzwmJxeE_8RlaLS1eCEwHWpACz2L9TurQZgGf5Fjii00LA5ACvkXDy6mcxUeic-mFoPS7FXVqQmYP1WrUm4RWmAQ6rEG4lE3cjlJ7IQwuELOt0jHGmA21of8j6pDootyx3RO3fUHOlRYhP/s1600/hip+abductor.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzwmJxeE_8RlaLS1eCEwHWpACz2L9TurQZgGf5Fjii00LA5ACvkXDy6mcxUeic-mFoPS7FXVqQmYP1WrUm4RWmAQ6rEG4lE3cjlJ7IQwuELOt0jHGmA21of8j6pDootyx3RO3fUHOlRYhP/s1600/hip+abductor.jpg" /></a></div><div style="text-align: center;"> Not exactly what I have in mind...</div><br />
I am not going to tell you which exercises are best because it will all depend on your client. However, I do want to say that if you have started your client with a split squat and he or she is having trouble controlling his or her pelvis in the frontal plane, then do not necessarily regress him or her right away. I have some tips that may help.<br />
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- Try RNT, as discussed above. It is a very effective strategy to correct someone if they are laterally tilting their pelvis and ADDucting.<br />
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- Give the person an offset loading - hold a DB or KB in one hand only. An offset load, if heavy enough, can reflexively turn on a person's contralateral abdominal wall. And, as I discussed in part 1 of this series, the hip ADDuctors and the contralateral abdominal wall work together to bring the pelvis from an ADDucted position to neutral. This is also a great tool if you are a busy coach and do not have the time to use RNT for each client.<br />
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Finally, once a person is able to use their ABDuctors to stabilize their pelvis in isolated exercises, I would move him or her to more dynamic exercises in the frontal and transverse planes. Below is a video of the low cable lateral lunge, a simple exercise you can use to force the ABDuctors to resist ADDuction and then produce ABDuction concentrically. There are many more of these exercises out there and if anyone is interested I can post more videos in a future blog - just let me know.<br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/SLkomaMXs9o" width="480"></iframe><br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/nS9d5QH0Hdw" width="480"></iframe><br />
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<div class="MsoNormal"><br />
A final point I want to make is this: Constantly assess how your clients move and stand. If they are always standing on one leg with their hip ADDucted, then over time this will cause weakness. As trainers or coaches we must reinforce the importance of good movement and posture outside of the gym if we really want to make significant changes. <br />
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Have a great week everyone!! If you have other coaching tips and/or exercises to address this problem then I would love to hear about it.<br />
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***This is a reference from a Postural Restoration Course video, which I highly recommend checking out. You can go here for more information: <a href="http://posturalrestoration.com/">Postural Restoration</a></div>Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com0tag:blogger.com,1999:blog-7339154528488632691.post-65092086695725553872011-11-21T06:50:00.000-08:002011-11-21T06:50:21.721-08:00Lumbo-Pelvic Stability In The Frontal Plane - Learn To Spot It And Correct It Part 1<style>
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<div class="MsoNormal">I believe most coaches and trainers now know the importance of including single leg work in their clients’ programs. It offers multiple benefits, but as I often point out, exercises must be performed correctly to reap their benefits. Mike Robertson wrote an excellent blog post a while back titled, <a href="http://www.t-nation.com/readArticle.do?id=4832886">"The Truth About Single Leg Training"</a>, that explained why you should stop trying to max out on single leg exercises; make sure your form is spot on before adding weight or you are missing the benefit.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio757_cYZcoWdH6SKay_QYXgoFA9-eS2t-dgYzFSr29lBvuLSMlVOWqeKoPFo7pQOSVwElByQW77JSMqjzJg3fo4un4dtggI73tvnwa3xdyjbY5P0Dd7GpJGfvWvzqLnqcS3gdPQpKwR7L/s1600/single+leg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio757_cYZcoWdH6SKay_QYXgoFA9-eS2t-dgYzFSr29lBvuLSMlVOWqeKoPFo7pQOSVwElByQW77JSMqjzJg3fo4un4dtggI73tvnwa3xdyjbY5P0Dd7GpJGfvWvzqLnqcS3gdPQpKwR7L/s1600/single+leg.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"></div></div><div class="MsoNormal">Well, in the next couple of posts I want to discuss a common mistake I see while performing single leg exercises and give a couple tips and exercise ideas to help you and/or your clients fix this fault. </div><div class="MsoNormal">We all know that it is common to see knee valgus (knee turning inward) during these lower body exercises, which is definitely problematic. This usually indicates a hip weakness and many trainers and coaches are quick to fix this problem - at least I hope they are.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvcCRMop-GukKqCx64DL3fetBlVcgPaBiYQEH2F3qqqBJd629FumuSveFs3Ku4nWJwXFwYZ0GoqyaVaMjyMiV79EVney7bSTwKXh3qFn9zBgDS6gK0wgk3FvqIqHBxrrXdGsm-WeQqrYif/s1600/valgus.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvcCRMop-GukKqCx64DL3fetBlVcgPaBiYQEH2F3qqqBJd629FumuSveFs3Ku4nWJwXFwYZ0GoqyaVaMjyMiV79EVney7bSTwKXh3qFn9zBgDS6gK0wgk3FvqIqHBxrrXdGsm-WeQqrYif/s1600/valgus.jpg" /></a></div><div style="text-align: center;"> <span style="font-size: small;">Knee valgus - please do not let your clients do this</span></div><br />
However, another mistake that I see just as often in single leg exercises is hip adduction and lateral pelvic tilt due to a lack of frontal plane pelvic stability. When performing single leg exercises, the knee should be in line with the foot, but the hip should also be in line with the foot and knee. *** </div><div class="MsoNormal">When the hip ADDucts, it will be outside of the knee and foot, and the pelvis on that side will be higher. If this occurs, then their hip ABDuctors are most likely weak because they are not able to “push off” of that hip. It also likely that their quadratus lumborum (QL) on the contralateral side is weak because it works in conjuction with the ipsalateral hip ABDuctors in stabilizing the pelvis. This is the same as a Trendelenburg Gait, which I am sure some of you are familiar with, seen in figure (B) below.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9xyMrBYAziO1Yip24Z8A8gRGzuwVmhtOKK7f3XsLXPUcKY-Sum9zb9sVGkb-jN2OdHcu_vdK4Xx0BJqiFAlr4ghRlmDYs4Vz2pmtnt02bVDk6U9JWlikY3EodDOtPnVsnwGcSb-K8C-QI/s1600/trendelenburg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9xyMrBYAziO1Yip24Z8A8gRGzuwVmhtOKK7f3XsLXPUcKY-Sum9zb9sVGkb-jN2OdHcu_vdK4Xx0BJqiFAlr4ghRlmDYs4Vz2pmtnt02bVDk6U9JWlikY3EodDOtPnVsnwGcSb-K8C-QI/s1600/trendelenburg.jpg" /></a></div><div class="MsoNormal"> </div><div class="MsoNormal">So you may be asking: Well, how do I fix this? Good question. First, I would say that you need to start emphasizing training in the frontal and transverse planes more often. Many of us constantly train in only the sagittal plane and, therefore, do not develop good stability in the other two planes. </div><div class="MsoNormal">Second, you need to choose exercises that are an appropriate level for your ability. There are quite a few exercises to train frontal plane stability but many may be too difficult.<br />
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For example, if you have a client that cannot control their pelvis in standing, then put them into a half-kneeling or tall-kneeling position where there is less stabilizer demand. <br />
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In part 2 of this series, I will discuss some cues for how to fix this fault as well as some exercise ideas with progressions and regressions.<br />
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Below is a video that demonstrates what frontal plane hip instability looks like. I demonstrate this fault in both a half-kneeling and split squat position. However, this mistake can occur in basically any lower body exercise.<br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/zIcywU2T62U" width="480"></iframe><br />
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The first two reps demonstrate proper hip alignment. The last two reps demonstrate a lack of hip stability in the frontal plane - you can see the contralateral hip drop below the hip of the working leg.<br />
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<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/a8TibrIfAUg" width="480"></iframe><br />
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In this video, I start in a good half-kneeling position and then I demonstrate what it would look like if I lost lumbo-pelvic control. I then go back to a good position. <br />
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I hope you can at least now spot this problem. I will be back with part 2 soon, which should help you fix this problem.<br />
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</div><div class="MsoNormal">Have a good week everyone!!<br />
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***There will be some adduction in true single leg exercises such as a single leg squat - so the hip will be slightly outside of the knee and foot. If the contralateral hip drops below the working leg hip then there is excessive adduction, indicating frontal plane hip instability . </div><div class="MsoNormal"></div>Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com3tag:blogger.com,1999:blog-7339154528488632691.post-70103345690877454562011-11-15T06:21:00.000-08:002011-11-15T06:21:45.046-08:00Muscle Imbalances Revealed - Upper Body 2.0 ReviewHow many of you have dealt with nagging upper body injuries or have had clients that are dealing with these issues? Upper body injuries are very common, but many times these injuries can be improved with intelligent programming. To correct these issues you need to have an understanding of the underlying dysfunctions. For example, if you have elbow pain then most likely you need to address your shoulder/scapular dysfunction and do not need to look at your elbow for a solution. The site of pain is usually not the problem.<br />
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<div class="separator" style="clear: both; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZVHK3FnsHYjqJ6pWXiMZbMPmUH7ojKiyGSwv0stfqqvWbmxly7rL-I1UB56ejisI2ZBJZH2dikGfVNKa28CuWo_v-sgFJY8TJ6fXgYuppJcuUWtCf-w-Ofa5V9VKA5j74hvOhxhhZTMSV/s1600/UB+injury.jpg" /></div><br />
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So how do we figure out the underlying dysfunctions of an injury/pain? YOU GET SMART! You read and listen to great resources on the topic.<br />
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One such resource that I highly recommend to prevent and/or treat upper body imbalances is <a href="http://zimoore.mirupper.hop.clickbank.net/?page=upper-body">Muscle Imbalances Revealed Upper Body 2.0 (MIRU)</a>. <br />
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Muscle Imbalances Revealed Upper Body is eight presentations from smart guys like <a href="http://deansomerset.com/">Dean Somerset</a>, <a href="http://www.jeffcubos.com/">Dr. Jeff Cubos</a>, <a href="http://www.tonygentilcore.com/">Tony Gentilcore</a>, and <a href="http://exercisesforinjuries.com/">Rick Kaselj</a>. This product was released several months back, but they are re-launching it today and it is being offered for <u><b>47% off the original price!!</b></u><br />
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The new version contains more exercises, more assessments, and physical DVDs (not just lectures over the web) based on buyer feedback. There will also be additional bonuses including two coaching calls that they did with buyers of the original MIRU, Dean Somerset's Top 7 Core Exercises, a 4 minute dynamic upper body warm-up video along with a guide, a mobility med ball workout, and a video for manual therapists on different ways of releasing the upper body.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://zimoore.mirupper.hop.clickbank.net/?page=upper-body"><img border="0" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimpGxmIcij4TkeN6iSIB647omEpApEoLX4CmTv8-YQ5Pw30E6kyO21nEea2j0FMRfIEPxlutJ9z7SV6P5_rdApq5eyoU6ldpHWoJcBE5kqG0YzodFe6OD5sRC8H8Dm7Sov6twWVMsXM_Aw/s320/MIR-multiple-covers-fascia.gif" width="320" /></a> </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><br />
I had a chance to watch MIRU over the weekend, and it has some great information that covers a lot of common upper body injuries and how to deal with them. It has some geeky stuff like properties of fascia (Dean Somerset did a great job with this) and some basic functional anatomy, which is very important. However, it does not just provide you with nerdy facts (although this would still be cool with me) - it goes into detail about how to apply that stuff. In fact, one of the things I liked most about this product was the amount of exercises that it covers in detail and explains when and why you should use them. It is never a bad thing to add more tools to your toolbox - just know why you are using them when you decide to do so.<br />
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Another good reason to check this product out is that you can earn continuing education units/credits (CEUs or CECs). For many people, the recertification period is coming up and it is important to get enough continuing education to renew your cert.<br />
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So go get your learn on!! You can learn more about the product and buy it here, <a href="http://www.blogger.com/%20http://zimoore.mirupper.hop.clickbank.net/?page=upper-body">Muscle Imbalances Revealed - Upper Body 2.0</a>, for 47% off the original price!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://zimoore.mirupper.hop.clickbank.net/?page=upper-body"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFRZb5kZaF6j4FgcRZ5dX3MmjGiyREiVuYVAYN807Bf1VqLBqn87_A5PokhvkePjCCH1ihhbPKu4Gyzy0THPcFclrSQF8g-MRXfgm9_Sl1XI0ven27l2HH4wv5tEyIPrkg8g1ovzBEgWoA/s1600/badge-miru-1-v2.jpg" /></a></div><br />
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Have a great week everyone! I will be back soon with some good content I have been working on.Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com0tag:blogger.com,1999:blog-7339154528488632691.post-52663326020116199712011-10-31T07:07:00.000-07:002011-10-31T07:07:18.583-07:00Coaching Tip of the Week - "Getting Into Your Toes"<style>
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<div class="MsoNormal">Charlie Weingroff, one of my favorite resources for information, has made popular the idea of "getting into the toes" for enhanced glute activation. Here is a great article by Charlie explaining this idea: "<a href="http://charlieweingroff.com/2011/08/getting-into-your-toes/">Getting Into Your Toes</a>." I have found implementing this idea into my coaching has improved my clients' exercise performance and technique.</div><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUQD6RbsNLo2p4NbH6ziZI-rAtqWRMeiJMHEC3dc_1TPX5c1PRSPWNg6_Y5rV4dTIOMXcr-7bUJ3h1UO9crflyb5li6bYJ5SPUGDBrhjnGhaUVDv1P91hCNThp3Af2fgEymKYau5cCPbPC/s1600/extended+toes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUQD6RbsNLo2p4NbH6ziZI-rAtqWRMeiJMHEC3dc_1TPX5c1PRSPWNg6_Y5rV4dTIOMXcr-7bUJ3h1UO9crflyb5li6bYJ5SPUGDBrhjnGhaUVDv1P91hCNThp3Af2fgEymKYau5cCPbPC/s1600/extended+toes.jpg" /></a></div><br />
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<div class="MsoNormal">Many of the exercises I coach at IFAST involve improving lumbo-pelvic alignment and stability. As many of you have heard, control of the pelvis in the sagittal plane is a tug-of-war between the muscles that pull us into an anterior pelvic tilt and the muscles that pull us into a posterior pelvic tilt. In many people, the muscles that cause anterior pelvic tilt are winning the tug-of-war resulting in a forwardly tipped pelvis. For these people, it is important to cue "glutes tight" because the glutes are one of the strongest muscles that aid in posterior tilt. Therefore, a good glute contraction will help improve the lumbo-pelvic positioning.</div><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOEdXf0fT5kyFX-T9ByQBNKjeNxkZVhL33gJsxosWSl4PG5DeGWeMnu6RfTyQ2hiiEt0EA9MmQ2FyJ5G_g01KFD2sSrh0DWNln3oNqlOp7L2DBplFlkDbCkUsvcK-M7JsPcnsad-J8REjQ/s1600/anterior+tilt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOEdXf0fT5kyFX-T9ByQBNKjeNxkZVhL33gJsxosWSl4PG5DeGWeMnu6RfTyQ2hiiEt0EA9MmQ2FyJ5G_g01KFD2sSrh0DWNln3oNqlOp7L2DBplFlkDbCkUsvcK-M7JsPcnsad-J8REjQ/s1600/anterior+tilt.jpg" /></a></div><br />
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<div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12pt;">As explained in Charlie's article, extending the toes and digging them into the ground (I like to use the cue "tuck the toes under") facilitates better hip extension and, therefore, less anterior tilt. To improve a person's ability to do this try using the cue, "tuck your toes under." </span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12pt;">Below, I demonstrate a few of the positions/exercises that this cue has worked greatly with (split stance, half kneeling, and push-ups). Sometimes, the change is subtle (going from the balls of the feet all the way onto the toes) but can make a big difference. There are many other positions/exercises that can benefit from this cue, but I believe these will give you the idea.</span></div><br />
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<div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12pt;">Over time, tucking the toes will also help improve big toe mobility, which is another benefit of implementing this strategy. Big toe extension has been shown to be very important for proper glute function.</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
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</div><div style="margin: 0.1pt 0in;"><span style="font-family: Cambria; font-size: 12pt;">Go give this a shot, and let me know if you see an improvement in lumbo-pelvic control and alignment.</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12pt;">Have a great week everyone!!</span></div>Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com2tag:blogger.com,1999:blog-7339154528488632691.post-24356299014575093992011-10-24T07:23:00.000-07:002011-10-24T07:23:50.349-07:00Want To Get Stronger? Learn How Your Nervous System Can Help You<style>
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</style> <div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">A few weeks ago I wrote a post on how to lift heavier weights by utilizing post-activation potentiation (PAP). I eluded to the fact that the nervous system is a huge component in how our strength is manifested. In fact, it has been found that, "When someone starts a strength-training program, there can be, during the first few weeks, a 20% to 40% increase in strength without any noticeable increase in the cross-sectional area of the muscles involved" (Astrand et al. 325). This increase in strength is due to our nervous system, and it can also lead to improvements in strength of more advanced trainees.</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">Today, I want to cover exactly how the nervous system is able to do this - increase our strength.</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">It should be a nice physiology refresher for many of you. :)</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">To start off, let me first define what a motor unit is, which is an important component to this post. A motor unit is made up of a motorneuron, which is located in the spinal cord, and the muscle fibers that it innervates. The motorneuron sends signals to our muscles telling them to contract. A single motorneuron can innervate 100s or even 1000s of muscle fibers (think bigger muscles such as quads, hamstrings, etc.) or very few muscle fibers (smaller muscle groups that require fine coordination such as eye muscles) (Zatsiorsky 60). </span></div><br />
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</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">So, if our muscles rely on messages from our motorneurons, which are part of our central nervous system (CNS), it is apparent that the CNS is very important in our ability to get strong.</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">Therefore, if you have any aspirations of getting stronger (which I hope all of you do), it is important to understand how your CNS can help in this. </span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">Our CNS impacts our strength through two factors:</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">1) Intramuscular Coordination</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">2) Intermuscular Coordination</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">Intramuscular coordination involves the recruitment of motor units (how many during an effort), firing rate of motor units (how fast the motor units send signals to the muscle, and therefore, how quickly force can be displayed), and synchronization (motor units firing in a synchronized pattern to allow for more strength expression).</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">When someone is new to strength training or has had little experience with heavy weights (close to repetition maximums), he or she will recruit less of his or her motorneurons than a person with experience lifting heavy. This inhibition of motorneuron activity is due to inhibitory interneurons. "These interneurons in turn can be inhibited as a result of training. The less the inhibition on the motorneurons, the more motor units can contract at tetanus frequency, eventually becoming synchronized*** (Astrand 326). </span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">It has also been shown that heavy weight training can improve motor unit firing frequency and collaboration of motor units (Astrand 326).</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">This is why lifting maximal loads is important for improving intramuscular coordination, and therefore, strength - it teaches you to recruit a maximal number of motor units (less CNS inhibition) with a greater firing rate and improved collaboration. </span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">Intermuscular coordination is a little more broad. It explains how our muscle groups work together to produce a movement. I am sure many of you who have tried a new lift often feel weak or uncoordinated, initially. However, after a few weeks you are usually able to use quite a bit more weight than before. This is largely due to improved intermuscular coordination. Your body is becoming more efficient at the movement, and therefore, your ability to display strength is enhanced. Our CNS is key in our learning new behaviors and movements. So if you want to get strong at a particular lift or movement, you need to practice it often (think weightlifters and powerlifters).</span></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKgVRdAA0D5R3C8S1LNol0JBJbZ59RN796pD8wezIO6r46uUvFAcN9IMTiXER289Dcwop1qiVxseiM7UJPYoFXvO1nAOp9xATYPIMJ8nKWb97eoVyafTf84RmJ2LPWG1Fmw3oj2RtrMaS6/s1600/olympic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKgVRdAA0D5R3C8S1LNol0JBJbZ59RN796pD8wezIO6r46uUvFAcN9IMTiXER289Dcwop1qiVxseiM7UJPYoFXvO1nAOp9xATYPIMJ8nKWb97eoVyafTf84RmJ2LPWG1Fmw3oj2RtrMaS6/s1600/olympic.jpg" /></a></div><div style="text-align: center;">This requires A LOT of intermuscular coordination!</div><br />
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</style> <div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">So, there you have it. I believe it is important to understand the physiology behind why we, as trainees and/or coaches, program and implement the things we do. Many of us want to get stronger without gaining a lot of muscle mass, or have clients with these aspirations, so you need to understand how strength can be increased through the CNS.</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">Have a great week everyone!! </span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">***Less inhibition on the motorneurons can also be due to heightened psychological arousal - competition, danger, etc. This is the reason people are able to display crazy levels of strength under extreme circumstances. For example, I am sure you have heard about people lifting cars off of people that are trapped underneath. An increased amount of motor unit activity through disinhibition is how this strength is displayed. </span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">Resources:</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">Astrand, Per-Olof & Kaare Rodahl, Hans A. Dahl, Sigmund B. Stromme. <u>Textbook of Work Physiology</u>. Human Kinetics. 2003</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">Zatsiorsky, Vladimir M. & William J. Kraemer. <u>Science and Practice of Strength Training</u>. Human Kinetics. 2006.</span></div>Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com0tag:blogger.com,1999:blog-7339154528488632691.post-48966847767832354832011-10-17T06:46:00.000-07:002011-10-17T06:46:07.550-07:00Pumpkin: Why And How To Incorporate It Into Your Diet<style>
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<div class="MsoNormal">Fall is probably my favorite time of the year. It is football season, the weather is usually awesome, and I know Thanksgiving will be coming up soon, which means a lot of turkey, and I am a huge turkey fan!!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw_EOlypMEvH9gZ4EKJ9CrOOc6ZZy9FPU4YUolAjdLgRQOGSAun2km5caMZPAi_zN-PITuPnzefCx5kdw_YKbtFj4pEf0Xx6EWR8rqQ19_aZ3YCGrdV8_T_sbpClopR5sHPv3kvNBw-NUU/s1600/fall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw_EOlypMEvH9gZ4EKJ9CrOOc6ZZy9FPU4YUolAjdLgRQOGSAun2km5caMZPAi_zN-PITuPnzefCx5kdw_YKbtFj4pEf0Xx6EWR8rqQ19_aZ3YCGrdV8_T_sbpClopR5sHPv3kvNBw-NUU/s1600/fall.jpg" /></a></div></div><div class="MsoNormal">Another thing I really like about Fall is pumpkin. Pumpkin is usually a staple in my diet because it not only tastes great, but it is also a nutritional powerhouse. You can usually buy canned pumpkin year round, but Fall and early Winter is when it is in season.<br />
<br />
Pumpkin is very low in calories and provides a hefty dose of vitamin A and potassium. In fact, just one cup of mashed pumpkin contains 2.5 grams of fiber and 33% more potassium than a medium banana for only 49 calories (Bowden 57)! In addition to vitamin A and potassium, pumpkin is also a good source of:<br />
<br />
-Beta carotene - helps support your eyesight<br />
<br />
-Beta cryptoxanthin - shown to reduce the risk of lung and colon cancer<br />
<br />
-Alpha carotene - may protect against prostate cancer<br />
<br />
-Vitamin K - improves bone health <br />
<br />
-Moderate amount of calcium, magnesium, iron, and phosphorous<br />
<br />
So whether you are looking to lose some body fat, gain some lean mass, or just eat for performance and/or health, pumpkin is a great food to have in your diet. <br />
<br />
<span style="font-size: large;"><b>WAYS TO INCORPORATE PUMPKIN INTO YOUR DIET</b></span></div><div class="MsoNormal">I am not very creative when it comes to recipes and food prep. I often just throw a bunch of quality ingredients together. It is not always sexy, but I usually think it tastes good. My girlfriend does not always agree though. :) Therefore, I want to share some recipes I have found from different sources that I have tried. All of these are delicious and will allow you to enjoy the health benefits of pumpkin. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsV6FphEuBLtm36zYHNZR0H5P_uId7oxcbhLbzF5saYAkwJFeC3NTgn5_dwpeNqiyHSKYDuZQKgI88vpxTLx01BF88kKniSAhpebRm5pGaBA341x8ya35G2MxgDgPX59ycqaqGyBzzZUIQ/s1600/pumpkins.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsV6FphEuBLtm36zYHNZR0H5P_uId7oxcbhLbzF5saYAkwJFeC3NTgn5_dwpeNqiyHSKYDuZQKgI88vpxTLx01BF88kKniSAhpebRm5pGaBA341x8ya35G2MxgDgPX59ycqaqGyBzzZUIQ/s1600/pumpkins.jpg" /></a></div><span style="font-size: large;"><br />
</span></div><div class="MsoNormal"><div style="color: red;"><span style="font-size: large;"><a href="http://brianstpierretraining.com/index.php/vanilla-pumpkin-pie-the-best-smoothie-yet/">Vanilla Pumpkin Pie Shake from Brian St. Pierre</a></span></div><br />
<span style="font-size: large;"><a href="http://articles.elitefts.com/articles/nutrition/just-for-fall-pumpkin-spice-muffins-low-carbgluten-free-edited/">Jen Comas's Pumpkin Spice Muffins</a></span><br />
<br />
<span style="font-size: large;"><a href="http://video.google.com/videoplay?docid=705052753769388936">Mike Roussell's Protein Pumpkin Pudding</a> </span> <br />
<br />
<span style="font-size: large;"><span style="color: red;">Jonny Bowden's super simple pumpkin snack recipe</span>: </span><br />
Bowden writes, <a href="http://jonnybowdenblog.com/superfoods-weight-loss-1/">"...it’s the easiest food in the world to prepare. You can sweeten it with some xylitol (or erythritol), sprinkle it with blood-sugar lowering cinnamon, throw in some nutmeg and some nice healthy almonds, and make it into one of the best-tasting weight loss treats around. It’s filling and delicious."</a><br />
<br />
<span style="font-size: large;">Pumpkin Pie Oatmeal from <a href="http://www.gourmetnutrition.com/">Gourmet Nutrition</a></span> <br />
Ingredients:<br />
1/2c milk<br />
3/4c water<br />
1/2c oats<br />
1 pinch cinnamon<br />
1 pinch nutmeg<br />
1/4c canned pumpkin<br />
1/4c sliced almonds<br />
1/4c water<br />
splenda (or stevia) to taste<br />
1 scoop Vanilla protein powder (~25g protein worth)<br />
<br />
Prepare the oats with the milk and water. Once oats are done, add the rest of the ingredients, exluding the protein powder. In a separate bowl, combine 1/4c of water with the protein powder and mix together thoroughly. Add this mixture in with the oats.<br />
<br />
<br />
Makes 1 large or 2 small servings. A small serving contains 287.5 calories, 11.4g fat, 25.3g carbs, and 21g protein.<br />
<br />
<br />
<span style="color: red; font-size: large;">Zach Moore's Awesome Pumpkin Shake</span><span style="color: red;"> <span style="color: black;">(</span></span>super creative name right?) :) <br />
1/2c canned pumpkin<br />
3/4 frozen banana<br />
2tbs nut butter (almond butter and peanut butter work well)<br />
small handful of pecans (adds some crunch) <br />
little bit of cinnamon<br />
3/4c milk (preferably from grass-fed source and/or raw) - can be excluded<br />
2 scoops Vanilla Protein Powder<br />
<br />
~700 calories, 35g fat, 50g protein, 45g carbs <br />
<br />
You can cut the ingredients in half if the calorie amount is too large.<br />
<br />
<br />
So go ahead and try these recipes out and let me know what you think. If you have any good pumpkin recipes please share them in the comments.<br />
<br />
Have a great week everyone!!<br />
<br />
<br />
<br />
References:<br />
<u>The 150 Healthiest Foods on Earth</u>. Dr. Jonny Bowden. 2007 <br />
<br />
<a href="http://jonnybowdenblog.com/superfoods-weight-loss-1/">JonnyBowdenBlog.com; 10 Superfoods for Weight Loss (Part One)</a><br />
<br />
<br />
</div>Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com0tag:blogger.com,1999:blog-7339154528488632691.post-60115500633942732202011-10-10T07:16:00.000-07:002011-10-10T07:16:56.324-07:00Hit A Bigger Weight With Post-Activation Potentiation<style>
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<div class="MsoNormal">I love trying to get stronger! It is currently my main training goal. I am also very passionate about helping my clients get stronger because I believe this will help them achieve any goal that they may have related to health and fitness. Because of this, I read a lot of articles and books related to the topic.</div><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfzgs70FVnoFEfH6nm6ufr2E1bpgUPmQugTVOOCg1_dfvQRosHvfhWIzwfFRfq82tQjKA5FOASDuL-YfoMuWGryLYKb7nucfCs0jU0A8-8aCwR2x_ZxUjINbNWvWYeVQlCxHKSyLSwDW_G/s1600/strong.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfzgs70FVnoFEfH6nm6ufr2E1bpgUPmQugTVOOCg1_dfvQRosHvfhWIzwfFRfq82tQjKA5FOASDuL-YfoMuWGryLYKb7nucfCs0jU0A8-8aCwR2x_ZxUjINbNWvWYeVQlCxHKSyLSwDW_G/s1600/strong.jpg" /></a></div><br />
<br />
<div class="MsoNormal">Today, I want to discuss a method to increase strength by “tricking” the nervous system. This method takes advantage of a phenomenon called post-activation potentiation (PAP). The principle behind PAP is that <a href="http://www.unm.edu/%7Elkravitz/Article%20folder/postactivationUNM.html">"prior heavy loading induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force..."</a> <br />
<br />
PAP is often used to enhance power output following a heavy set. For example, performing a heavy set of squats and then sprinting or jumping soon after. This is also the idea behind complex training.<br />
<br />
However, PAP can also be used if your goal is to lift a heavier weight. In this regard, PAP works by making a weight feel lighter and less intimidating than usual after using a heavier weight just prior. <br />
<br />
Many strength coaches, including Bill Hartman, Charles Poliquin, Chad Waterbury, Christian Thibadeau, etc. have discussed ways to take advantage of PAP - it is not a new idea. However, as I have stated many times before, a lot of quality tools are forgotten because of so much information that is now available. It can be very valuable, at times, to go back and read older texts and articles as you will often find many awesome ideas and tools that are very effective but have been forgotten.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGyzE4b7aIkUrabYGk1-v1ELFhybsHgPHG60ubPCT9EyTNSzaOHxadFjSoayg2GUaouIw4XILsIVOxigB1SGQXGm46sJF4ftoGlfqn0Ce0wIXCG9GfDbsB4XFleFbSTj8QCqnOI3o05K5R/s1600/thibs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGyzE4b7aIkUrabYGk1-v1ELFhybsHgPHG60ubPCT9EyTNSzaOHxadFjSoayg2GUaouIw4XILsIVOxigB1SGQXGm46sJF4ftoGlfqn0Ce0wIXCG9GfDbsB4XFleFbSTj8QCqnOI3o05K5R/s1600/thibs.jpg" /></a></div></div><div class="MsoNormal">The method I am about to share below takes advantage of the fact that the nervous system is a huge factor in how much weight you are able to lift. Therefore, to become as strong as possible you must learn to train your nervous system effectively.<br />
<br />
How to use PAP to get stronger:</div><br />
1) Estimate the weight you intend to use for your top set for the specified set and rep range.<br />
<br />
2) Perform a few warm-up sets that include your top set weight determined in step 1. Perform less reps with this weight than you are planning on using in your working set - you do not want to fatigue yourself.<br />
<br />
3) Perform a final warm-up set with slightly more weight than the weight determined in step 1. Again, use less reps than you plan to use for your working sets, and do not fatigue yourself. The goal is only to excite your nervous system.<br />
<br />
How much weight you should use over your top working set will largely depend on your strength level and prior training experience. For example, if you are planning on hitting 225x8 in the back squat then you might hit 245x3 to prime your nervous system. Make sure that you are confident with the weight that you will be using to take advantage of PAP.<br />
<br />
4) Rest ~2-3 minutes after the heavier, potentiating set, and then perform your working sets.<br />
Research has shown that this rest period allows for the most force to be produced after the potentiation set (O'Leary et al. 1997).<br />
<br />
Below is an example of a female whose goal is to increase her Back Squat 5RM, which is currently 200lbs. She has experience in lower rep ranges and her 1RM is 235lbs. Here is how she might go about utilizing the above protocol:<br />
<br />
Perform a thorough warm-up including soft-tissue work, dynamic mobility work, activation exercises... just joking - I know you don't care about that part. :)<br />
<br />
Warm-Up Sets:<br />
#1 - Barx10<br />
#2 - 135x5<br />
#3 - 175x3<br />
#4 - 200x2<br />
#5 - 215x1-2, rest 2-3 minutes<br />
<br />
Working Set 1 - 205x? (hopefully 5 reps for a PR!)<br />
<br />
Final Notes:<br />
Only use this method if you are confident you can hit the heavy set.<br />
<br />
Do not fatigue yourself on the heavy set.<br />
<br />
Make sure you are fairly experienced with the lift you will be using this with. <br />
<br />
The protocol is more effective with big, compound movements (e.g. squats, deadlifts, bench, rows, etc.)<br />
<br />
Do not use this method for too long as it can be hard on the nervous system. I would recommend using the method with only one lift for a month and then using it with another exercise the next. <br />
<br />
NOW GO GET STRONG!! And have a good week. :)Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com0tag:blogger.com,1999:blog-7339154528488632691.post-69370864064583252552011-10-04T10:19:00.000-07:002011-10-04T10:19:34.588-07:00My Review of Mike Robertson's Complete Core Fitness<style>
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<div class="MsoNormal">Today, I want to tell all of you about an awesome product that is launching today by Mike Robertson titled, <a href="http://www.blogger.com/%09https://robertson.infusionsoft.com/go/Core/zimoore/"><span style="font-size: large;"><b style="color: red;">Complete Core Fitness</b></span></a>. I just finished reviewing it and it is filled with great information! If you have any interest in improving the way you go about training your and/or your clients' core then this product is a must!</div><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://robertson.infusionsoft.com/go/Core/zimoore" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" src="http://robertsontrainingsystems.com/downloads/Graphics/banner265x125.jpg" /></a></div><br />
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<div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12pt;">In this product, Mike covers everything from the functional anatomy (which he is able to make practical and understandable-he does not just talk about the function of the muscle), assessment tools to determine if your and/or your client's core is functioning well, and exercise progressions and regressions to progress core training appropriately. </span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12pt;">Whenever I first started this site, my goal was to provide insights into my first years as a strength coach. I wanted to provide information to new coaches just getting started in the field, those that were interested in the field, as well as current trainers and people who just enjoy learning about health and fitness. I knew that there would be a lot of things learned in my first years training people, which there have been, and I wanted to share those things with others.</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12pt;">One of the biggest influences, if not the biggest influence, on me as a coach has been my current boss and friend Mike Robertson. When I first started out as an intern at IFAST (the gym I work at and that Mike Robertson co-owns), I was a little scared because I did not have a formal degree in an exercise-related field. However, Mike assured me that I would be fine as long as I could get along with people-he said he would then teach me the rest.</span></div><div style="margin: 0.1pt 0in;"><br />
</div><div style="margin: 0.1pt 0in;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_TI-mCaU6b_MztjiMw3cMmzZs7WwEZvhFJOV7m2B6xQ4_TAUNpsWen5ou-SblYeA4NqAw4DB5rMzhxZUfvEvQGNie_A4ko2K2xPHbbr96uZo-KsEFUUjy1oYgYr7F5F8QWdnR8HhADLR9/s1600/miker.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_TI-mCaU6b_MztjiMw3cMmzZs7WwEZvhFJOV7m2B6xQ4_TAUNpsWen5ou-SblYeA4NqAw4DB5rMzhxZUfvEvQGNie_A4ko2K2xPHbbr96uZo-KsEFUUjy1oYgYr7F5F8QWdnR8HhADLR9/s1600/miker.jpg" /></a></div><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12pt;">The reason I am telling you all of this is because, after a year and a half working under Mike, I have learned so, so much in a such a short period of time from him. He is able to make even the most complicated things seem simple. He often takes difficult topics and builds a simple and systematic approach to help his audience understand them. This is why I think that anyone, not just people with an exercise-related degree, can benefit from many of Mike's products. </span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12pt;">When I first get an intern, they often ask me what they should read or watch. The first products I often point them to are Mike's because I believe that they are the most practical and easy to understand. Complete Core Fitness is no different. It is another product that will be high on my list of recommendations.</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12pt;"><b>So go check it out and get smart!!</b> You will receive access to the videos and material as soon as you make the purchase, which is another awesome feature!</span></div><br />
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<div class="MsoNormal">HERE IS THE LINK AGAIN: <a href="http://www.blogger.com/%09https://robertson.infusionsoft.com/go/Core/zimoore/"><span style="font-size: large;"><span style="color: red;">COMPLETE CORE FITNESS</span></span></a></div>Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com0tag:blogger.com,1999:blog-7339154528488632691.post-55526872979630053792011-09-26T07:13:00.000-07:002011-09-26T07:13:04.000-07:00Coaching Tip of the Week: Use A Mixed Grip To Your Advantage<style>
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<div class="MsoNormal">When I am coaching a client, I like to utilize any cues, adjustments, and/or exercises that will limit the amount of coaching that I have to do. What I mean by this is that I do not want to have to give a client multiple cues to get them to perform a movement correctly. This not only makes my job easier, but it also prevents me from overwhelming my clients.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOwFeN2NcjkBDrD3qduSgc0lTrooDRbnLAwVBNnMcEa4VDV98Mzo_UbxpAjz8URbA9pwwcKnbYlEwPyMb4ECyM-g2LBLr28IrJa6DhOt_CVE_ZkyLC1AxkZUnwTLiL9Jqw0EkbmMxf9TzJ/s1600/mean+coach.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOwFeN2NcjkBDrD3qduSgc0lTrooDRbnLAwVBNnMcEa4VDV98Mzo_UbxpAjz8URbA9pwwcKnbYlEwPyMb4ECyM-g2LBLr28IrJa6DhOt_CVE_ZkyLC1AxkZUnwTLiL9Jqw0EkbmMxf9TzJ/s1600/mean+coach.jpg" /></a></div><br />
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There are a lot of great examples of this already out there that limit over-coaching such as a goblet squat, RNT (reactive neuromuscular training), suitcase and waiters walks, etc. The goblet squat, for example, places the weight in front of you so you can more effectively sit back and your elbows are positioned so that they can slide between your knees to keep them out. If you have a beginner client perform a bodyweight squat and then a goblet squat with no cues, my guess is that the goblet squat will look better.<br />
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Another example is the suitcase carry, which will reflexively turn on the abdominal wall that is opposite the side the weight is carried on (otherwise, you would tip over to the left) so you do not have to cue the person to "tighten" it.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxwGayrw5yTtkUSmMvZxO4e0LtoPbcLADtirC94aAlINTLBql9-IMLAgu50E7dMz-TTLTUrRkzTj-rnUCFPI6G6AKgeDbR36uFgMjqSDG0OOvFDlBV44dD0Ht3bBb4oUxDeYK9S_awLvHR/s1600/suitcase.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxwGayrw5yTtkUSmMvZxO4e0LtoPbcLADtirC94aAlINTLBql9-IMLAgu50E7dMz-TTLTUrRkzTj-rnUCFPI6G6AKgeDbR36uFgMjqSDG0OOvFDlBV44dD0Ht3bBb4oUxDeYK9S_awLvHR/s1600/suitcase.jpg" /></a></div><br />
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These reflexive exercises are great because, as I said earlier, they help eliminate over-coaching. Today, I want to give you another simple, but effective reflexive tool you can use. This tip involves switching the hands in a mixed grip. </div><div class="MsoNormal"><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuZLgosmO_NKStWOLlMcwTLbuXRycSQElvG7Jw-8jyqHEtbbyOGZ-aFFMdb6CJFMgVVCqKPmU_JhFkweIO-vSpMzR7UyOR6-OVvmQRvog3YfddhScjKEIdv0HBmmhpD9dJWIPdfAA7CKYz/s1600/mixed+grip.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuZLgosmO_NKStWOLlMcwTLbuXRycSQElvG7Jw-8jyqHEtbbyOGZ-aFFMdb6CJFMgVVCqKPmU_JhFkweIO-vSpMzR7UyOR6-OVvmQRvog3YfddhScjKEIdv0HBmmhpD9dJWIPdfAA7CKYz/s1600/mixed+grip.jpg" /></a></div></div><div class="MsoNormal">A mixed grip, as many of you know, is one is which one hand is supinated (palm up) while the other hand is pronated (palm down). This grip is typically utilized when a double overhand grip no longer provides enough grip strength to hold onto the bar. </div><div class="MsoNormal">The problem with this grip is that it can sometimes lead to transverse rotation, which may overload structures that we are not intending to and may lead to imbalances. <br />
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The reason this occurs is largely due to the fact that supination often promotes external rotation while pronation often promotes internal rotation.<br />
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Therefore, when performing a hip hinge variation with a barbell (RDL, deadlift, etc.), the hips will often rotate in the direction of the supinated hand. A frontal plane shift can also accompany this trnsverse rotation especially if someone is limited in hip internal rotation on the leg that the hips are rotating toward. For example, if someone is performing a RDL with the left hand supinated and the right hand pronated, then it is likely that you may see some left hip rotation, along with a shift to the right (likely if the left hip has limited internal rotation).<br />
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Now I am not saying that you should not use this grip. In fact, I am going to tell you that you can use it to your advantage. Often times, you will see a client perform a hip hinge pattern and he or she will have some hip rotation and/or shift without utilizing a mixed grip. This could be due to multiple reasons, but an easy way to possibly correct it is by using a mixed grip. Let's say the client is rotating his or her hips to the right and we cannot coach the person out of the rotation. In this case, I would attempt to have him or her perform the movement with a mixed grip.<br />
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How should we position the hands? Supinate the left and pronate the right. Hopefully, this will reflexively rotate the hips back to neutral. <br />
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This cue will not always work, but I have used it many times successfully. It never hurts to have another tool in your toolbox. :) <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP4-SksK_G4ZmmTFprbclmCCjT0cLwrbC5knk3bJinJdCQGLC4bTim5Iaan8LGVI9qfF5T6GJ74fzGDkGN74679GayyJPonro4MBTCiEi7YUrKcnV8nZ0Ch7DP9zwSyrUvx2zBTXZRJjmE/s1600/toolbox.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP4-SksK_G4ZmmTFprbclmCCjT0cLwrbC5knk3bJinJdCQGLC4bTim5Iaan8LGVI9qfF5T6GJ74fzGDkGN74679GayyJPonro4MBTCiEi7YUrKcnV8nZ0Ch7DP9zwSyrUvx2zBTXZRJjmE/s1600/toolbox.jpg" /></a></div><br />
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Have a great week everyone!! </div>Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com1tag:blogger.com,1999:blog-7339154528488632691.post-68346677506435703242011-09-19T06:56:00.000-07:002011-09-19T06:56:35.943-07:00Great Posts to Check Out!<style>
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</style> <div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;">I have a confession to make - I am pretty much addicted to reading blogs and articles related to health, fitness, rehab, sports performance, etc. I have tried to cut down the list that I read from, but it is still pretty long, and if I see something on Facebook that someone else has posted, I usually check it out. That said, there are not many days that go by that I do not read multiple blog posts and articles. So I want to share with you some good reads that I have come across recently. I know many other blogs already have similar posts (Ben Bruno does an awesome job at this), but I am going to keep my list short and only post these when I find really good stuff.</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;">1) My good friend, Eric Oetter, recently wrote his first article on Joel Jamieson's site, 8weeksout.com, titled:</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;"><a href="http://www.8weeksout.com/2011/09/05/research-review-molecular-responses-to-strength-endurance-training-are-they-incompatible/">Research Review: Molecular Responses to Strength & Endurance Training: Are They Incompatible?</a> </span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;">In it, Eric reviews an article that looked at the effectiveness of concurrently training for hypertrophy and aerobic endurance. Eric is super smart and an even nicer guy. Keep on the lookout for his stuff because I know he is going to do great things.</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;">2) As many of you know, I am a huge fan of Joel Jamieson and his site. He has a great understanding of how to plan the training process, which, unfortunately, is often mismanaged. In the following article, Joel explains the benefits of performing LSD (long, slow distance) training and why HIIT alone is not enough to get an athlete to a great level of conditioning. He mainly talks about how this applies to fighters, but it is also relevant to a lot of other sports. </span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;"><a href="http://www.8weeksout.com/2010/11/06/putting-an-end-to-the-lsd-vs-hiit-debate/">Putting an End to the LSD vs. HIIT Debate</a> </span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;">3) I have recently become a big fan of the Turkish Get Up. It is amazing how many qualities you train when you perform this movement. Neghar Fonooni and Joe Sansalone came out with a 3-part video series on how to perform the Turkish Get Up, along with common mistakes and fixes. If you are interested in improving you or your clients' form or have never performed the movement before there are some helpful tips in these videos.</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;"><a href="http://www.youtube.com/user/negf03#p/u/6/TF1ULxRpp2w">Part 1</a></span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;"><a href="http://www.youtube.com/user/negf03#p/u/3/IBzQjEUzoAs">Part 2</a></span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;"><a href="http://www.youtube.com/user/negf03#p/a/u/2/MOw_6yzN_BI">Part 3</a></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu16SMNxkILBqYaYAGdLwF6Po1W9XIVeKtMtb6kEfSq_1YDKhjQf1GC1KBY-CBZd0AeWEivjdg1QF9ssZIz4Ie9W5cqSPemzHD_JsKDNO7-pgl4j6sT1E4dlMarH5WDMaTh6QkvICSZ5xT/s1600/getup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu16SMNxkILBqYaYAGdLwF6Po1W9XIVeKtMtb6kEfSq_1YDKhjQf1GC1KBY-CBZd0AeWEivjdg1QF9ssZIz4Ie9W5cqSPemzHD_JsKDNO7-pgl4j6sT1E4dlMarH5WDMaTh6QkvICSZ5xT/s1600/getup.jpg" /></a></div><br />
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</style> <div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;">4) The following article by Charlie Weingroff is somewhat old, but it is very good and covers a topic that I see a lot training others-instability at the T-L junction. Many people want to, or have been coached to, stabilize with passive structures, especially at the T-L junction. Who has not been told to, "Arch your low back hard," which I cannot stand?! This often leads to problems as Charlie discusses.</span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;"><a href="http://charlieweingroff.com/2011/07/supine-sagittal-stability-and-the-t-l-junction/">Supine Sagittal Stability and the T-L Junction</a> </span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;">5) I love reading Dan John! I am currently reading <u>Easy Strength</u> by him and Pavel Tsatsouline, and I cannot put the book down. While I do not always agree with everything Dan John says, there are always great things I take away from anything he puts out. The following 2-part series covers some lessons he has learned over his years coaching and training. Everything he says seems so simple and obvious, but often times, we forget about it. </span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;"><a href="http://www.t-nation.com/free_online_article/most_recent/40_years_of_insight_part_1">40 Years of Insight, Part 1</a></span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;"><a href="http://www.t-nation.com/free_online_article/most_recent/40_years_of_insight_part_2">40 Years of Insight, Part 2 </a></span></div><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK9X34_ILmaIIVQoqwziue606IGnH4becflhAV7-98V7ppOUOKLcvMQJJuXN3WgxRPWEAvH2izN5u064GUxvrxczR3xObDBGjSnVB1psz4kHGg-Fw3_zMDyqO5uhtZEEOFt9QlhitNyULE/s1600/Dan+John.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK9X34_ILmaIIVQoqwziue606IGnH4becflhAV7-98V7ppOUOKLcvMQJJuXN3WgxRPWEAvH2izN5u064GUxvrxczR3xObDBGjSnVB1psz4kHGg-Fw3_zMDyqO5uhtZEEOFt9QlhitNyULE/s1600/Dan+John.jpg" /></a></div><br />
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</style> <div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;">Have a great week everyone!!</span></div>Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com0tag:blogger.com,1999:blog-7339154528488632691.post-10986616979085796612011-09-12T07:01:00.000-07:002011-09-12T07:01:53.206-07:00The Steps I Took To Improve My Shoulder Health<style>
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<div class="MsoNormal">As some of you who follow <a href="http://robertsontrainingsystems.com/forum/showthread.php?18-Zach-Moore-s-Training-Log">my training log</a> probably know, I had been having some left shoulder impingement (I know it is a garbage term, but it will suffice for this post) issues for a short while. I believe the problem started when I had a nerve injury in my neck sometime last year. The injury prevented me from lifting my left arm above 90 degrees and my scapula was very unstable - a tiny, five-pound weight caused me to wing if held at 90 degrees. </div><div class="MsoNormal">Ever since this injury, my left scapula has not been as stable, and I believe this has been a major cause for the impingement issues I was having. Anyway, today, I want to discuss some of the steps I took to correct my problem as it may give you some ideas for any shoulder issues you and/or your clients may be suffering from.</div><div class="MsoNormal">Here are some of the things that I did:</div><div class="MsoNormal" style="color: red;">1. Worked on my soft-tissue quality.</div><div class="MsoNormal">My posterior shoulder (specifically, my teres minor, teres major, and infraspinatus) was all jacked up. I believe this was largely due to faulty rowing mechanics (see below). </div><div class="MsoNormal" style="color: red;">2. Fixed my rowing mechanics.</div><div class="MsoNormal">I have written a couple of blogs on improper rowing mechanics because it is so common. Many people are unable to retract their scapula properly. In fact, I have found that rowing is one of the hardest things to coach. There are many ways to perform the movement incorrectly, but the problems I was having were: slightly shrugging because of low trap weakness and hyperextending my humerus.<br />
<br />
The shrugging is problematic because I was not balancing out my upper trap dominance. Hyperextending my humerus (continuing to extend my humerus after my shoulder blade had fully retracted) was overworking my posterior shoulder muscles and causing them to stiffen up (which is why I needed to improve my soft tissue in this area). </div><div class="MsoNormal" style="color: red;">3. Improved my scapular upward rotation.</div><div class="MsoNormal">During upward rotation, the scapula should moves roughly 1 degree for every 2 degrees of humeral motion. This is referred to as scapulohumeral rhythm. Also, for roughly the first 30 degrees of humeral flexion/abduction, the scapula does not upwardly rotate. If this rhythm is off, then you will most likely impinge. Because my scapulo-humeral muscles were very stiff, as soon as I would flex/abduct my arm, my scapula would begin to upwardly rotate. Therefore, I "ran out of room" when I would raise my arm overhead. </div><div class="MsoNormal">So the first step in improving my upward rotation was step 1 mentioned above. Once my tissue quality improved, I began incorporating drills to improve my scapulohumeral rhythm, such as forearm wall slides (see video below). </div><div class="MsoNormal"><br />
<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/h08gMXfk-rQ" width="480"></iframe><br />
<br />
</div><div class="MsoNormal"></div><div class="MsoNormal" style="color: red;">4. Improved my left thoracic rotation.</div><div class="MsoNormal">Thoracic rotation is an often overlooked aspect of shoulder health. Since I was born missing half of my right arm, I am constantly reaching and rotating to my right. Therefore, I have great right thoracic rotation, but the left was not optimal. This caused my left scapula to sit in a poor position on my rib cage. </div><div class="MsoNormal" style="color: red;">5. Strengthened my low trap. </div><div class="MsoNormal">This was a big one for me, and one that I am still working on. Once I fixed my rowing mechanics, my lower trap strength improved greatly because I was actually having to use it to counterbalance my upper trap from shrugging, while my rhomboids and middle trap retracted my scapula.<br />
<br />
However, the biggest help with my low trap strength has been the KB Armbar. The first time I tried the armbar my low trap was sore for days! It was awesome! If you have the necessary mobility and stability, then I definitely recommend this exercise!<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/jTSynq9QmyE" width="480"></iframe><br />
<br />
<div style="color: red;">5. Added in rhythmic stabilization exercises for my rotator cuff.</div><br />
I have said this many times before, but the main function of your rotator cuff is to stabilize your humeral head in the glenoid. Therefore, it makes sense to train this function of it. Many people are stuck doing banded and/or cable external and internal rotation exercises, which can be great, but are not the only ways to train the cuff. Try adding these into your program.</div><br />
<br />
<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/PmWJtWeQcBI" width="480"></iframe><br />
If you do these, please get into a better spinal position than this guy!:) <br />
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</style> <div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;">My shoulder feels great today, and I cannot contribute it to any specific one of these areas mentioned above. All of them were important in addressing my issue. The shoulder is very complex, and very rarely will improving one quality fix a shoulder problem. Your plan must attack multiple areas. </span></div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><br />
</div><div style="margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt;"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-size: 10.0pt; mso-hansi-theme-font: minor-latin;">Have a great week everyone!! </span></div>Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com0tag:blogger.com,1999:blog-7339154528488632691.post-63661350025127868302011-09-05T13:02:00.000-07:002011-09-05T13:02:36.955-07:00The Importance of Spinal Flexion and How To Achieve It<style>
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<div class="MsoNormal">Eric Cressey recently wrote an interesting post titled, <a href="http://ericcressey.com/lumbar-flexion-strength-training-programs-reverse-crunch">"Down on Lumbar Flexion in Strength Training Programs? Enter The Reverse Crunch."</a> In it, he explains why he is okay with going into, and training, some lumbar flexion. His point was that a large percentage of the population is stuck in an anterior tilt with an exaggerated lumbar curve (overly extended). Therefore, when these people perform a reverse crunch properly, they are flexing their lumbar spine, but not to end-range. They are flexing from a hyperlordotic position to a more neutral position. The purpose of the exercise for these people is to strengthen the muscles that will help posteriorly tilt their pelvis (such as the external obliques) and put them into a good lower back position.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR_eWg8HprUNzvY8v6ajtSR0VOkwZH2sPg5zkR7bnRmhUPhZDPSm9MduaYxroU5CXdYQqGenneuXBK4uipd-SaHIQ4fi_B8BfUzJ0ZtUwfdU_s0PqqJvsEfQ4UFGfwA-2O-gma_BiHTGyw/s1600/rev+crunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR_eWg8HprUNzvY8v6ajtSR0VOkwZH2sPg5zkR7bnRmhUPhZDPSm9MduaYxroU5CXdYQqGenneuXBK4uipd-SaHIQ4fi_B8BfUzJ0ZtUwfdU_s0PqqJvsEfQ4UFGfwA-2O-gma_BiHTGyw/s1600/rev+crunch.jpg" /></a></div><br />
<br />
While I mostly agree with Eric's post, I do want to discuss why giving people a reverse crunch to help correct their overly lordotic low back position may not always be a good idea. The reason is because some people stuck in this position are unable to flex their lumbar spine. In fact, at IFAST we see quite a few clients who are unable to do this.<br />
<br />
One of the tools we use in our assessment at IFAST to determine this is a standing toe touch. An ideal toe touch pattern would demonstrate a reversal of the lumbar curve, which would give the appearance of a flat, lower spine. As stated above, you will sometimes see a client who is not able to flex their lumbar spine, which is problematic (I am not going to get into it here why you should be able to flex your lumbar spine. If interested, check out <a href="http://www.strengthandconditioningwebinars.com/public/CharlieWeingroff.cfm">Charlie Weingroff’s Core Pendulum Theory</a>).<br />
<br />
Below is a client (I will call him Jon) who is unable to flex his lumbar spine. When I have him touch his toes, his lumbar curve does not reverse and flatten - it remains extended (check out the pic below).</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxTDLPI1lcT6ZsYs_lrJgkBJ2m0JG_yNnysDzn1VVxnljInH2oQU6Zs8BlPq6uScS2qngzmJ4-qCyNH1_grbqE_0LK6h24-UcxSL8502-i_fXCvUfXQzGB5UprbKsu5cHfMqe7LyvSygfU/s1600/Andy+G+toe+touch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxTDLPI1lcT6ZsYs_lrJgkBJ2m0JG_yNnysDzn1VVxnljInH2oQU6Zs8BlPq6uScS2qngzmJ4-qCyNH1_grbqE_0LK6h24-UcxSL8502-i_fXCvUfXQzGB5UprbKsu5cHfMqe7LyvSygfU/s320/Andy+G+toe+touch.jpg" width="320" /></a></div><div class="MsoNormal"> </div><div class="MsoNormal">Do you think Jon will be able to perform a reverse crunch properly in a way that will bring his pelvis to neutral? Most likely not because when he goes to posteriorly tilt he will not be able to segmentally flex his back because he is unable to. My guess is that he will attempt to flex and get motion at a higher (more superior) segment. <br />
<br />
Therefore, for clients like Jon, it is important to gain segmental flexion first before trying to train the external obliques through lumbar flexion with exercises like a reverse crunch.<br />
<br />
One of the mobilization drills I use at IFAST to help gain mobility at the low back (or any segment of the spine) involves breathing into the locked-up segment(s) of the spine. There are a couple of ways you can do this. One way to do it by yourself is by laying over a foam roller (or some other relatively hard object) on your stomach. The position of the foam roller underneath the stomach will depend on where you are trying to mobilize the spine, which I will explain in a moment. After you are stretched out over the foam roller, try to take several deep, diaphragmatic breaths. Since the foam roller is blocking your stomach from expanding, the air should travel posteriorly. If done properly, you should feel like you are breathing into your back and there should be movement in your spine. If the air is going too high (superior) into your back, then move the foam roller slightly inferior and vice versa. Finally, it is important to try and relax over the foam roller. Below is a video demonstrating this. Sorry for the poor camera angle-you cannot really see the breath mobilizing my spine, but it shows you how to get into position.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/KeZb5k2PAHQ" width="480"></iframe><br />
<div style="text-align: center;"> </div><br />
After performing the above exercise, you can follow it up with something like a rock back into lumbar flexion. Normally, when performing a rock back you want to stop rocking back when you lose your neutral spine position. However, in this case, we want the person to get some lumbar flexion (not end-range flexion, just back to neutral). If the person is getting good segmental flexion with the rock back then I would take him or her to a strengthening exercise for the external obliques (just like you always want to follow up a mobility drill with an activation exercise). My preferred choice would be <a href="http://billhartman.net/blog/2010/02/16/effective-abdominal-training/">Wall Press Abs</a> - making sure the client is in, and stays in, a neutral spine position (so slightly flexed from their normal hyper-lordotic position), however, you could also use a reverse crunch, but be careful that you are not flexing too much. <br />
<br />
<br />
If, on the other hand, the client is still unable to segmentally flex their spine during a rock back and/or breathe into the locked up segment(s) make sure to look at their soft-tissue restrictions. If the person has been stuck in an anterior tilt position for a long time then they most likely have soft-tissue adaptations that will need to be addressed first.<br />
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Hope that helps! Have a great week everyone! Oh, and Happy Labor Day!!</div><div class="MsoNormal"><style>
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</style> </div>Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com2tag:blogger.com,1999:blog-7339154528488632691.post-83374811207247523122011-08-23T05:40:00.000-07:002011-08-23T05:40:27.364-07:00Goals: Attack Your Limiting Factors One At A Time<style>
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<div class="MsoNormal">I have been reading through Precision Nutrition’s textbook titled, <u>The Essentials of Sport and Exercise Nutrition</u> (I know, I am reading another book - damn my ADD). :) First, I just want to say that the book has some great information for anyone who wants to provide nutritional advice and support for their clientele or themselves, along with other geeky sciencey stuff that I enjoy. Basically, the book is broken down into two sections. The first deals with the science behind nutrition, while the second part deals with effective coaching strategies to help clients make good food choices to support their goals.</div><div class="MsoNormal"><br />
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</style> </div><div class="MsoNormal">Today, I want to discuss a simple, yet effective strategy I took away from the Precision Nutrition (PN) text to help your clients achieve their health and fitness goals. This strategy is to determine and eliminate the limiting factors keeping you and/or your clients from their goals. Below, I will explain effective ways to go about doing this. </div><br />
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</div><div class="MsoNormal">I am sure many of you have heard the saying that physiques are largely built in the kitchen. It is also true that many health and fitness goals are largely impacted by the choices you make in the kitchen. Therefore, you must have an effective and efficient way to teach and guide your clients in making good food choices if they are going to reach their goals.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">To help a client with their goals, it is important that you first determine what level they are at in terms of their food choices and how educated they are on these choices. The PN text breaks down clients into three possible categories for this ranging from very little, or no understanding of good food choices (level 1) to those that make excellent choices to support their goals and are knowledgeable on the subject (level 3). The strategies you use to help your clients will largely depend on the level they are at. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Depending on the level of the client, there may be multiple limiting factors standing in their way, but your job as a trainer/coach is to find the limiting factors that can, if eliminated, have the biggest impact on the goals and that the client is most confident he or she can change (ask them on a scale of 1-10 how confident they are that they can make the change). This may be something as small as drinking only one coke a day, instead of three, if they are a level 1 fat-loss client. Have them take on this new habit for a few weeks until it becomes easy and natural for them to do. Once they have mastered that habit, then move onto a new limiting factor.</div><div class="MsoNormal"><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9C5i5EHVUC1tACD93mBjmLrbEYCAMhrx5G7zXu_Lkpznm4MTTV1uratqkNBi_15NzD80iCehszLwambswXaN4sPpWNtcvayqFRTFWJHrAugDoZ8V2cBjNReycOuJeeaUB1IDPqfnGm_kM/s1600/coke.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9C5i5EHVUC1tACD93mBjmLrbEYCAMhrx5G7zXu_Lkpznm4MTTV1uratqkNBi_15NzD80iCehszLwambswXaN4sPpWNtcvayqFRTFWJHrAugDoZ8V2cBjNReycOuJeeaUB1IDPqfnGm_kM/s1600/coke.jpg" /></a></div><div style="text-align: center;"> A small change can make a BIG impact</div><br />
It is very important to not overwhelm the client with multiple new habits because they are less likely to stick with them. The PN text states, "According to Babauta, when only one habit is adopted per month, success rates can be as high as 80%. However, when people get too ambitious and attempt to adopt two habits simultaneously, their success rates drop to below 20% for either habit" (255). That is a HUGE difference in success rates! I realize this is more of a long-term approach, but the effects will usually be more long-lasting. I know this may seem like a simple idea, but remember the K.I.S.S. (keep it simple, stupid) principle. We often try to make things so difficult when, usually, they do not need to be. <br />
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So here are some actionable steps to take to help you and/or your clients achieve their goals:<br />
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<b>#1)</b> Write down limiting factors that you have control over and that are keeping you from your goals.<br />
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<b>#2 )</b> Rank, from 0-10, how confident you are that you can eliminate or adopt a new habit that will eliminate the factors listed from #1.<br />
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<b>#3)</b> Choose one of those limiting factors that you are very confident (put a 10 next to) you can eliminate and write out a plan to either eliminate it or adopt a new habit that will do so.<br />
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<b>#4)</b> Stick with the plan for a few weeks, preferably a month, until you are confident that the limiting factor is gone and then repeat the process-adopting a new habit/eliminating another limiting factor.<br />
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<b>#5)</b> Continue these steps until you achieve your goal!<br />
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If anyone has other tips that have helped you or your clients achieve their goals, then please leave them in the comments. It is always great to hear other ideas.<br />
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Have a great week everyone!<br />
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References:<br />
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Berardi, John and Ryan Andrews. <u>The Essentials of Sport and Exercise Nutrition</u>. Precision Nutrition, Inc. 2010 </div>Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com3tag:blogger.com,1999:blog-7339154528488632691.post-68924821960553141012011-08-15T07:01:00.000-07:002011-08-15T07:01:20.239-07:00My Notes from Brian Grasso's IYCA Presentation<style>
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<div class="MsoNormal">As I mentioned last week, I attended the <a href="http://iyca.org/">International Youth Conditioning Association</a>’s Summit a few weekends ago and listened to some great speakers. One of those speakers, Brian Grasso, inspired me and had me thinking the most.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpvzmLI90wM3bZK-GmaWFQcbsNPfgFNf4CbVnonIzYzHUThSGttbR4U5Atp4TyI9-8u7t5SgIGBueKB1k5l1aVU57etIZr66xWWtKmLEzadckKWbPOuUqcrP3SvzYBKpsoaeViwdGKTXWC/s1600/grasso.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpvzmLI90wM3bZK-GmaWFQcbsNPfgFNf4CbVnonIzYzHUThSGttbR4U5Atp4TyI9-8u7t5SgIGBueKB1k5l1aVU57etIZr66xWWtKmLEzadckKWbPOuUqcrP3SvzYBKpsoaeViwdGKTXWC/s1600/grasso.jpg" /></a></div></div><div class="MsoNormal">I had heard that Grasso was a great speaker from many people. So, at 8am on Saturday (after a late night and some drinks with other attendees and speakers on 4<sup>th</sup> Street) I made a point to attend his presentation, and I am glad that I did. He was excellent, and I found myself taking a ton of notes during his talk. </div><div class="MsoNormal">Grasso founded the IYCA, and at the summit, he announced that he was stepping down as CEO. Therefore, his talk covered what he had learned over his years as a fitness professional along with take-home lessons for those of us in the audience. His presentation was titled: “16 Years… 6 Lessons: What I’ve Learned About Success In The Fitness Industry.” <br />
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Below are some of the notes I jotted down:<br />
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<div class="MsoNormal"><span style="color: red;">-Declare Yourself the Best.</span> </div><div class="MsoNormal">You must believe and instill the persona that you are better than your competitors. If you do not truly believe this, then clients and prospects will be able to tell and forgo your services. You should always have expectations of yourself. </div><div class="MsoNormal">Brian told a story of when he was discussing his idea to start the IYCA with other fitness professionals. He said his idea, initially, was to name it the North American Youth Conditioning Association (it may have been the US Youth Conditioning Association?). However, Alwyn Cosgrove asked him if he did not think this organization would be the best in the world? Brian said he had not considered that and so decided to replace North American with International. He did this to declare his organization as the authoritative youth conditioning association not only for North America but for the whole world! To change the name, he had to convince himself that the IYCA would be the best, and he said this helped him a lot because he placed higher expectations on himself and the organization. </div><div class="MsoNormal"><span style="color: red;">-</span><span style="color: red;">Increase Knowledge and Skill.</span></div><div class="MsoNormal">This is something I am constantly striving to do. I believe it is the best way to stay ahead of competitors and help your clients get the best results.</div><div class="MsoNormal">One of my favorite things Grasso said was: "Become an indispensable linchpin." He said if your athlete or client goes to another gym, what will they lose? Essentially, what have they gained from you and your gym that they will not be able to hold onto or gain if they leave your facility? This is a very powerful question and something that I have been thinking about ever since I listened to Grasso.<br />
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<div style="color: red;">-Engineer</div><div style="color: red;"><br />
<span style="color: white;">Where do you want to be in one year from now, five years from now, ten years from now...? Take time to plan and think about what you want and where you want to be in the future. Grasso had a quote that said something along the lines of, "The process happens to you, unless you script the process."</span></div><div style="color: red;"><br />
<span style="color: white;">Most people in this industry will not know what niche or area they want to specialize in initially, and I this is okay. However, after a couple of years of working with a wide variety of clientele I think it becomes more and more important to decide where you want to head with your career - fat loss, rehab, sports performance, whether it be a specific sport or multiple, muscle gain, semi-private, one-on-one, bootcamp setting, etc. There are many options to choose from, but you have to determine what you are passionate about and believe you can most help people with.</span><br />
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<div style="color: red;">-Legacy</div><div style="color: red;"></div><span style="color: white;"> </span><br />
<span style="color: white;">Be the legacy for others to follow. Set a good example for future fitness professionals and strive to continually improve our field. We should not be doing 10 years from now what we are doing today. The fitness industry needs leaders to help it evolve.</span><br />
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</span><br />
<div style="color: red;">-Break the Rules </div><br />
<span style="color: white;">Remember, as I stated above, we should not be doing 10 years from now what we are doing today. The way this industry does things will change, and usually that change is brought about by someone who is not afraid to be controversial-to break the rules. We need these people.</span> <br />
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These are just some of the notes I took away from Grasso's talk. If you ever have the chance to listen to him speak, then do yourself a favor and attend. You will not be disappointed.</div></div></div></div></div></div><style>
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<div style="margin: 0.1pt 0in;">Have a great week everyone!!<span style="color: red;"></span></div>Zachhttp://www.blogger.com/profile/16163160428478313162noreply@blogger.com0