Viewing entries in
Exercise programs

The best guide to rehabbing injuries.

Comment

The best guide to rehabbing injuries.

At some point you are going to deal some sort of an injury. Maybe you are already have. Maybe you are dealing with something right now.

I am going to walk you through some different ideas as you approach different scenarios or pain and rehabbing injuries.

There are going to be 6 parts to this post, with each part having its own video.

  1. General guidelines for rehabbing injuries.

  2. Post surgery.

  3. Your post-surgery home exercise program.

  4. Chronic pain.

  5. The idea of layers. Fixing one problem often reveals another one.

  6. Modify your approach to sets and reps.

Comment

All exercise programs should start with an assessment.

Comment

All exercise programs should start with an assessment.

You are thinking about starting an exercise program. You are ready. You are motivated and you are going to dominate and accomplish all of your goals. How do you know what exercises to start with?

Is it some random drawing by throwing exercises in a hat and pulling them out? Do you hit up the internet and find the latest and greatest to follow? Do you turn to Instagram and the girl with the painted-on yoga pants or the guy-that-never-seems-to-wear-a-shirt-in-any-video?

Comment

Your poor balance is probably not a balance issue.

Comment

Your poor balance is probably not a balance issue.

Many of us know someone who seems to be a little more clumsy. Maybe they trip a lot, stumble often and sometimes even fall. Maybe I am describing you.

Occasionally losing your balance or stumbling here or there is not a balance problem.

Vertigo is a true balance disorder. Issues that involve the vestibular system (which is a fascinating system) are true balance disorders. These can be triggered by head, neck and eye movements and are often associated with nausea, dizziness and true loss of balance (LOB) which often results in a fall.

Balance is a difficult thing to quantify since it involves many systems and many variables. Your balance is maintained by a dynamic interplay between three systems in the body. In the ideal world, all three systems would work harmoniously together.

Comment

Steady-state cardio is dead.

Comment

Steady-state cardio is dead.

Summary:

  • Prolonged cardio takes too much time and ultimately slows your metabolism making it harder to lose weight.

  • Steady cardio is a muscle-wasting activity.

  • The repetitive nature of cardio invites injuries and impaired motor control.

  • You cannot out train (or out cardio for that matter) your eating habits. Change them, or else.

  • To avoid a plateau, your cardio needs to be more varied.

  • Continuous aerobic work plateaus after about 8 weeks.

  • The calories you burn during the workout don't matter than much and calorie burning stops shortly after the exercise is done.

  • There are some studies cited at the end of the article that highlight the ineffectiveness of traditional cardio. It is not just my opinion.

Comment

5 best strategies to manage low back pain.

Comment

5 best strategies to manage low back pain.

Low back pain (LBP) is common. Way too common. Treating it is difficult as there are often many factors contributing to your pain. The strategies I am going to share are meant to improve your situation. At worst, they should do nothing, meaning they will not make it worse.

All of the strategies will have multiple videos to help guide you through the process. These are strategies I have used with both clients and patients to not just manage, but ultimately resolve their LBP.

I am going to go over each in more detail, but the 5 strategies are:

  1. Supine deloading - I will also share how to deload in sitting and standing

  2. Core stabilization - it’s not so much what you do but HOW you do it

  3. Glute exercises - in general, when the glutes are strong there are less issues with the knees and low back

  4. Hip mobility - when the hips are tight, there tends to be more movement through the low back to compensate

  5. Hip hinge - poor awareness and understanding of how to properly bend at the hips will routinely flare up the back

Comment

Lat stretch tutorial. [video]

Comment

Lat stretch tutorial. [video]

Low back tightness is common. Feeling some tightness in the low back is not uncommon. The reasons why the back can be tight are numerous. Most do not even involve the low back itself.

Other problems in the body (weakness, tightness and poor mechanics when moving) tend to manifest as low back pain. Sneaky sneaky.

Because of this, stretching the low back directly is often not the solution.

Comment

Do not let tight ankles ruin a good time. [video]

Comment

Do not let tight ankles ruin a good time. [video]

Don’t just start running. At some juncture, people realize they need to exercise. Or maybe they used to and they want to get back into it. They grab their favorite shoes and go for a run. Sounds harmless, right?

Wrong!

Don’t just start jumping. Maybe you were never much of a runner. You decide to join a gym. Or maybe you already belong to a gym but visit it “occasionally”. You think about taking some strength training class the gym offers.

It’s day one and you are squatting, lunging, pushuping and jumping more than you have in months. You feel like a dish rag when you are done. You are on your way, right?

Wrong!

Comment

Core stabilization tutorial. [video]

Comment

Core stabilization tutorial. [video]

LBP is complex. No one thing is going to resolve your back pain so stop looking for it. If you truly want to resolve your pain, you will have to tackle this on multiple levels. This means you will have to:

  • strengthen some areas

  • stretch others

  • change how you sit

  • change how you move

  • change how you lift

  • change how you bend

  • spend time focusing on movements that you have been doing for a long time and routinely do not think about

Comment

Comment

How to dominate the holidays. Part 1.

Back on Thanksgiving morning, I started sharing different ways to help get people through the holiday season without having to give up exercise.

I even suggested that it is NOT a crazy thought to begin doing some extra activity or exercise during this time of year.

Understanding that many people would view that as crazy advice, I gave examples of things you can do.

Comment

Comment

Single-leg hamstring drops w/ ball (video).

Single leg hamstring drops w/ ball.

For now, this one if the grand daddy of the hamstring drop family. 

Set up with your feet under something that will not move. A dumbbell rack works great but not all are low enough to the ground. 

I have used a standing hamstring curl machine to perform hamstring drops when the DB rack was not an option. See below.

Comment

Comment

Did I just make hamstring drops harder (video)?

Set up with your feet anchored under a dumbbell rack or other solid structure that will not move. Focus on bracing the abs, staying tall throughout the motion and not bending at the hips. Perform the hamstring drop with only one leg on the way down and both legs coming back up. Try to keep the emphasis on the hamstring, not the arms and shoulders. The upper body is definitely assisting the movement, but the hamstrings should be the focus. Enjoy.

Comment

Comment

Brutal hamstring exercise (video).

This will punch your hamstrings right in the mouth. Set up with both knees bent, feet flat on the ground with a slider under one of your feet. Lift the foot that is not on the slider off the floor. Perform a single-leg bridge with the other leg. Once at the top of the motion, straighten the knee by sliding the foot away from the body. When the knee is extended, keep the hips on the floor, bend the knee and start again with the single-leg bridge.

Comment

Comment

Pullthroughs - a better way? (video)

This is a great alternative if using some attachment for the hands increases back pain or you find yourself pulling too much with the arms. Start by setting the pulley so it is around hip-height. Set the strap so it goes around the front of your hips. Set and brace your neutral spine position. Focus on keeping pressure through the heels and sitting back through the hips. To return to the start position, squeeze the glutes and push the hips forward. Avoid overextending the hips and straightening the body as this will cause you to lose your balance and fall back.

Comment

Comment

How to train around PAIN.

The fact of the matter is, pain can bring each one of these situations to a grinding halt. Even worse, if the pain is left unchecked it usually gets worse and can even cause pain in different parts of the body.

It is not uncommon for a right ankle or knee issue to cause pain in the low back or the opposite hip and knee. I will explain how at a later date. The short answer as to how this happens is that everything is connected. 

Comment

Comment

I will start Monday. And a cool recipe.

One of the first steps in not bringing the temptation into the house. Unfortunately, the bad stuff is usually the easiest stuff to grab in a hurry and also things that you can eat a lot of before the brain triggers you to stop.

But, what do we do when we need a little something and we do not want to go face first into some ice cream, chips or cookies?

Check out this recipe.

Comment

Member Login
Welcome, (First Name)!

Forgot? Show
Log In
Enter Member Area
My Profile Not a member? Sign up. Log Out