The Surprising Reason Why Spotting Technique Matters: Unleashing Your Full Lifting Potential
Most people focus their effort on learning proper weight lifting techniques. This is imperative to move weight in a safe and effective manner. Improper lifting techniques can lead to all sorts of short-tern and long-term injuries.
Know what else can lead to injuries?
Improper spotting technique!
Anyone that wants to move a relatively challenging weight will need a spotter to assist them through the sticking point of the lift. That sticking point occurs at various points for different lifts. In general, most lifters get stuck after they have completed the eccentric (lowering) portion of the lift and start the concentric (raising) portion of the lift. The lifter will lower the weight - or their body supporting a weight - to the bottom of the range of motion, begin to move the weight up, and then get stuck somewhere along the ascent.
Where most spotters fail their partner is in assisting too much or too little. If the spotter is putting forth too much effort to lift the weight, the lifter is lulled into a false sense of strength by thinking that they are moving the weight on their own. When a spotter helps too little, the lifter will stall out and lose the momentum on the lift.
The spotters job is to provide just enough assistance to keep the weight moving through the sticking point in a smooth and controlled manner.
Spotting is a skill that requires practice. It takes feel to know how much assistance to provide a partner. There is no specific amount of lift assist that can be measured and applied to every rep of every set. There is nuance. There is variability. And there is technique.
Do not underestimate the importance of being a great spotter. An experienced spotter will not only keep their partner safe, but enable them to reach new personal bests by providing just the right amount of assistance to power through their sticking points and achieve their training goals.
How To Incorporate Crawling Into Your Fitness Routine: Unleashing the Power of Primal Movement
Humans crawl before they walk. It is a foundational movement pattern that is innate for all people. Very few people, however, crawl after they grow up and stop playing. This is a huge mistake!
Make crawling a part of any balanced movement practice. Crawls can be done during warm up, as a strength and conditioning workout, or as a way to supplement other training exercises.
There are dozens of crawling variations. Start with the basic hand and foot (leopard) crawl moving forward and backward. Move up to inverted (crab walk) crawls and side ways (monkey) crawls. Make crawling fun and move in ways that feel natural.
There is no right or wrong answer!
How To Choose the Perfect Gym: Finding Your Fitness Community
“Join today for just $10 down and $10 a month!”
“Join the only gym in town with the Flux Capacitor 1955 Treadmill!”
“Join now and get the hardest workout of your life!”
As the air turns brisk and the daylight fades, many people move from outdoor activities to indoor activities. This means less walks for the dog and fewer bike rides to the store. It also means more mindless spin classes and over-crowded squat racks.
So how should someone go about selecting the gym that is best for them?
Is it the facility with the lowest price? Or the coolest new training gadget? Or the amazing cardio class that burns like a million calories?
All of those are reasons to factor into the decision making process, but they are secondary to the most important reason for joining a gym - the community.
It is easy to quit a gym.
It is hard to quit a community.
Finding the tribe of trainees that create a genuine connection and inspire putting forth a best effort, will motivate the entire group to train consistently and be more engaged in their training sessions.
Find a Tribe.
Do not settle for the place that offers some gimmicky introductory offer to join, or promises unbelievable results from a special tool or program. The bloom quickly fades from those roses. A true community of bench bros and sweat sisters will make it easy to commit to a healthy and active lifestyle long after the luster of the new shiny object wears off.
The Surprising Reason Why Full Range of Motion Matters: Unlocking Muscle Development
When resisting weight, muscles generally move in one of three ways - concentric, static, or eccentric. The concentric phase is when the muscle is shortening (like the biceps muscle when curling a weight from the waist to the chest). The static phase holds the weight in a fixed position for time (such as pausing at the top on the biceps curl). The eccentric phase is the lengthening portion of the muscle (the lowering of the weight in the biceps curl from the chest to the waist - sometimes referred to as the “negative” portion of the lift).
Many people put a significant amount of effort into the concentric phase of the movement - the actual lifting of the weight. This is the part that is perceived as the important use of force. And it is important! But it is only part of the entire range of motion.
Working a movement with equal effort across the entire range of motion will yield muscles that are bigger and stronger, and will do it in a shorter period of time.
This is because a full range of motion uses a full range of muscle.
The takeaway?
Do not rush through the pause at the top of a lift (static phase) or the lowering of the weight on the way back down. Use resistance that is challenging, but allows the body to move the weight in a smooth and controlled manner up and down.
The Surprising Reason Why Patience Matters: Building a Healthy and Active Life
What does it take to develop from a Mighty Acorn into a Mighty Oak? It takes consistent growth over a long period of time. This is the same process that a tiny acorn uses to grow into a hearty sapling and then into a robust tree. The process cannot be rushed. Be patient and take a long view. Do not focus on being healthy and active just for an upcoming vacation, rather, think about what it takes to be healthy and active over the age of 100.
How long until a healthy and active life is achieved? This will vary for each person. This is because everyone will be starting at a different level of health, have a different level of commitment, and a different definition of healthy. It is important to remember that health is not a destination - it is a way of life. Once a desired level of wellness is attained, it is necessary to continually maintain that level of wellness through consistent nutrition, movement, and recovery.
Seriously, how long? Ok, here is a general template. Most new healthy behaviors will get positive results for most people for about one month. Through proper nutrition movement and recovery, by day 6, the face will be less puffy and the body less sweaty. On day 12, pants will be less tight and the belly less bloated. Day 18 will have joints less creaky and shirts fitting less tight. By day 24, energy levels will be high throughout the day and friends will start to take notice and ask for the“ secret.”
Then what? That is when it will become more challenging. After the first month, making small changes will no longer yield large improvements. The health improvements will be- come more incremental. Be patient and stay the course.
After approximately six months of consistent dedication to nutrition, movement, and sleep, there will be noticeable, sus- tainable changes. The body will have reset. The brain will be more clear, energy will be consistently high all day, sleep will be deep and rejuvenating, body fat will be replaced by lean muscle, and mobility will be significantly improved. This is where many people think that the work is done and begin to coast. Just like the slow process to achieving health, the reverse is also true. People at this stage begin to slowly erode the healthy habits and slide back into doing the things that got them unhealthy in the first place. Do not get complacent! Remember: lifetime commitment, not a destination.
After approximately 2-3 years of being committed to a healthy and active lifestyle, most people will have broken through and are in for the long haul. If that sounds like a long time, again, widen the view. Start thinking in terms of decades, not months.
Do not get overwhelmed! While it is a long, slow process, stay focused on the immediate tasks. Do not get discouraged by small setbacks or unforeseen challenges. Again, take the long view. There will be moments of weakness at a breakfast buffet, or injuries from over-enthusiastic activities - that is ok! Maintain the long view and see the setbacks for what they are - a small blip on the journey to leading a healthy and active lifestyle.
Why This Total Body Movement Should Be a Staple in Your Fitness Regimen
This is a total body movement the strengthens the hips, rump, legs, and shoulders. It moves the body through all of the primary motions - hinge, squat, push, and pull.
Start with the feet just slightly wider than hip width apart. Press the rump back, hingeing at the waist, to reach down and touch the toes. Bring the hips forward and return to standing tall. Next, sit down into a squat by bringing the elbows between the knees. Return to standing tall and press the hands overhead while coming up. That is one repetition. Complete one set of 10 repetitions.
The Ultimate Guide to Mobilizing Your Shoulder, Hip, Knee, and Ankle Joints: The Around the Clock Exercise
The Around the Clock is a great movement to warm up the shoulder, hip, knee, and ankle joints. Start standing with feet hip-width distance apart. Pivot on the balls of the feet, turn the hips to the right, and reach up with both hands towards an imaginary 1:00. Twist back to the starting position. Repeat reaching towards 2:00, returning to the starting position, reaching towards 3:00, etc. until touching all 12 points on the clock. Complete one set of 12 repetitions.
How To Strengthen Your Lower Back with the Bird Dog Exercise: Step-by-Step Instructions
The Bird Dog strengthens the muscles across the lower back. Start with hands and knees on the ground, forming a table top with the back. While maintaining a flat back, and keeping hips and shoulders parallel to the ground, simultaneously lift the right arm and left leg up. Imagine pressing the foot into the back wall and the hand into the front wall. Simultaneously lower both the arm and leg down, returning to table top position. Repeat with the left arm and the right leg. Complete one set of 10 repetitions per side; 20 total repetitions.
Unlock Your Core Strength: Mastering the Twisting Exercise for Abdominal Power
Twisting movements improve mobility in the spine, as well as strengthen the muscles along the side of the abdomen.
Start the motion at the shoulders and turn the chest to the side while keeping the rest of the body facing forward.
Begin in a seated position with knees bent and the feet flat on the floor.
Turn the shoulders to the right and reach the left hand across the body, punching to the right.
Twist back to the center.
Repeat on the opposite side by turning the shoulders to the left and reaching the right hand across the body, punching to the left.
Twist back to the center.
Complete one set of 10 repetitions per side.
How To Master the Push-Up: A Step-by-Step Guide to Perfect Form
The Push Up is a classic strength move; a standard in fitness testing programs for decades. The Push Up is so much more than that, however. First, the name says it all. It is having the ability to get the body up - from a chair, the ground, etc. It is an essential human movement.
Those same pushing muscles are also used to open doors, push lawnmowers, and press carry-on luggage into the overhead compartment.
Start with the hands and feet on the floor in a push up position. Take a moment to check the alignment of the body. The shoulders should be down and away from the ears; the shoulder, elbow, and wrist should be in a straight line; the tailbone tucked and the muscles around the bellybutton feel switched on; the kneecaps are zipped up to engage the muscles in the thigh; the heel is directly over the ball of the foot.
Slowly lower the chest down to the ground, maintaining a straight line from the shoulders to the rump. Envision a stick (or better yet, use a real stick!) resting on the back of the head, the shoulder blades, along the spine,and down to the tailbone.
Have the elbow-shoulder-torso form a 45 degree angle as the body descends. Pause just above the ground and try to have the nose, chest, and bellybutton hover as close to the ground as possible without touching.
Press the body back up in a smooth and controlled manner. Avoid pressing the shoulder up and leaving the hips down, causing the torso to sag. If this happens, regress to a less challenging version by elevating the hands. If plank push ups are not challenging enough, progress to elevating the feet. Either way, maintain strict form to get the most from the movement.
How To Master the Squat: Essential Tips for Proper Form and Balance
The squat is a fundamental movement the is necessary to keep the body healthy, as well as maintain independence and free from movement aids like grab bars.
The human body needs to squat throughout the day to get in and out of chairs, up and down from the toilet, and in and out Fromm cars. Do not neglect squatting.
If it is too challenging to squat low and maintain proper form and balance, start by sitting down and rising up from a chair for support. Do not completely sit into the chair and lose the muscular tension in the legs, rather, let the rump “kiss” the chair and immediately rise back up to standing.
Start in a standing position with feet slightly wider than hip width distance apart. Begin to drop the rump and sit low. Imagine sliding the back down a wall. Sit down in between the knees, lowering the hips to just below knee height. Press back up by pushing the ground away through the center of the feet and return to standing tall. Complete all of the repetitions, rest 30 seconds, then complete the next movement.
Mastering Movement: How to Build a Strong, Supple, and Useful Body
Exercise needs to be reframed as movement.
Which movements build a strong, supple, and useful body?
Which movements are essential for a long and healthy life?
It is time to ditch the fancy contraptions and joint crushing weights. Embrace natural body motions that support strong bones and muscles, preserve joints and tendons, and progress through a natural range of movement.
Healthy movements improve mobility, build muscular strength, and increase cardiovascular endurance. They also need to be enjoyable. Not all movements will be anxiously anticipated prior to a movement session, but all movements should serve the end goal of an increased healthspan - the part of life when someone is generally in good health. Ditch the exercise mindset and reframe movement into a physical expression of human movement that will improve quality of life for decades to come.
A healthy body is mobile, agile, balanced, coordinated, strong, and lean. It can pass through a full range of motion at the joints, move effortless on land and in water, maintain balance on a variety of surfaces, move heavy objects safely and effectively, play sports and participate in games, defend itself in a challenging situation, and perform the basic human movements required for activities in everyday life - squat down, push up, pull up, lift an object off the ground, and carry an object for distance.
Strength training is generally associated with lifting weights. This is a very narrow view of building strength, and leaves little latitude in designing a well-rounded strength training program as part of a healthy movement program.
Another challenge is that strength training is linked to how much weight a person can move. Increasing measurable strength does not necessarily correlate to improved movement or physical health.
It is useful to reframe strength training as training for functional strength - strength that can be applied to daily performance. As an example, using the leg extension machine in a gym will build muscular strength and size in the leg. It will not, however, do much to improve functional strength in the legs.
Functional strength requires a symphony of balance, coordination, and reciprocal muscles working in concert to move the body in an efficient and effective manner. Humans do not jump by simply flexing the knee; they use the hip, knee, and ankle joints to load the legs and spring upward.
Train movements, not muscles.
Training muscles in isolation - working from a single joint (e.g. biceps curl) - creates incorrect motor programming and causes confusion for the muscles and the brain. This is because the muscles are asked to do one motion in training, then another motion in life. Muscles work together as part of an integrated unit; they should be trained in a similar manner.
Strength training is a means to an end, not an end itself. Start by developing healthy movement pattens using just bodyweight exercises (i.e. push ups, pull ups, air squats, toe touches). This will develop strength along with the balance, proprioception, and synergistic muscles needed to allow for proper progression and preparation for more challenging resistance.
Another great way to train functional strength is through movements that use multiple joints, in multiple planes of motion like working diagonally and rotationally. Using tools like kettlebells and dumbbells (or medium-sized rocks!) allow for these large, multi-directional/-planar movements while working just one side of the body. This will simultaneously improve strength while challenging balance and stabilization across the body.
How to Improve Balance: Unleashing the Power of Core Strength
Whether it is to perform at a high level in sports or to simply keep from falling and breaking a hip, balance is an oft neglected aspect of movement. Balance is the body’s ability to stay upright and steady. Training for balance can be added as part of a training program, or sporadically during daily movement.
Balance comes from the center of the body, start by strengthening the muscles of the core (abdomen). By building a strong and stable core, the body will be better equipped to make adjustments to the constantly changing environment that works to knock the body of balance.
The core is not just the six pack abs! All of the muscles in the front, sides, and lower back of the abdomen need to be strengthened. And not just the muscles that can be seen in the mirror. A balanced core has strong muscles deep in the abdomen that assist with stabilization of the hips and spine.
A great way to begin strengthening the core is to hold a push up position plank. The goal is two minutes, but start with less time and build up. Add in side planks to strengthen the obliques and muscles along the side body. Aim for one minute per side. Finally, lie flat on the stomach and curl up, lifting the hands and feet off of the ground. This movement is commonly referred to as cobra. Cobra strengthens the muscles in the lower and middle back.
Once the core has developed some strength, it is time to add balance-challenging movements into daily activities and into training sessions. An easy way to start is by walking on top of street curbs. The narrow surface will work on challenging the body to stay upright without stepping off into the street or grass. Obviously, this needs to be done on streets without a lot of cars. No one should do balance training while dodging on-coming traffic!
Try the challenge in this week’s video and add it to your daily routine to improve balance, coordination, and agility.
Redefining Memorial Day: Completing the Military-Inspired Fitness Challenge
Memorial Day is a time to remember the fallen military warriors that have served the United States of America. Their ultimate sacrifice ensures that the citizens of the United States can continue living a relatively safe and peaceful existence.
While it is unfortunate that these heroes are often only remembered on holidays or before a sporting event, those infrequent moments of reflection are a great opportunity to do something above-and-beyond to show thanks for their sacrifice.
One simple way to show gratitude is to endure a small amount of discomfort by pushing the body and mind through physical activity. The military-inspired challenge below is a great way to work up a sweat and get a taste of what a fit soldier can accomplish.
🇺🇸Memorial Day Challenge💪🏽
15 Pull Ups
45 Push Ups
2:00 Plank
3-Mile Run in >25:00
The goal to complete all of the pull ups without stopping, then move right to the push ups and complete them without a break, then immediately move into holding a plank, and finish with a sub-25:00 3-mile run.
Is this challenge the same as risking one’s life in service of their country? Of course not! But it is a hell of a lot more respectable to complete the challenge as a salute to those that laid down their lives for the U.S., than it is to fire up the barbeque and stuff beers and bratwurst down the gullet like an oversized pelican.
Now crank out the challenge and show your gratitude to the United States’ veterans!
How To Maximize Muscle Recovery: The Power of Massage
There is a distinct difference between stretching and relaxing. Stretching is a great way to loosen up tight muscles, wake up sleepy tendons, and warm up creaky joints. Massage is a way to really get deep into the muscle bellies and allow them to relax.
Massage is also beneficial for the mind. It can be challenging to quiet the brain and block out all of the ongoing chatter that seems to be on a constant loop in the background of the mind.
While a massage can seem like an indulgent experience - which it is! - it is also a key piece in the wellness puzzle that will keep the body feeling strong and mobile. Massage does not have to be a weekly activity. Be consistent, not constant. Aim for a restorative massage once per month to keep the muscles loose, the mind calm, and the body functioning well.
Indulge - it’s worth it!
The Surprising Reason Why Walking is the Key to Overall Health
Take a walk. Around the house, around the block, or around the park. Walking is one of the most basic of all human movements. A person’s overall health can often be predicted simply by looking at how freely and easily they are able to walk.
Walking is an activity that should be done throughout the day, everyday, without exception. Humans are built to walk. The current trend is to track steps. This can be a great way to bring awareness to movement, but a walking practice does not need to be that complicated. Just stand up and walk around!
Be consistent, not constant. Walking a little bit everyday will have a larger return on overall health than walking for longer stretches in more sporadic bursts throughout the month.
In addition to the physical benefits of walking, getting up and moving is a great way to clear the mind and give the brain the space it needs to relax and solve complex problems.
Walking in nature also serves to calm the mind and alleviate stress in the brain by eliminating many of the man-made distractions that act as stressors for the head. Leave the phone at home, take out the ear buds, and get immersed in the sights and sounds of the natural world.
How To Embrace the Tortoise Mentality: Achieving Long-Term Health and Wellness
The tortoise and the hare. It is a classic tale about slow and steady winning the race. The well-known fable by Aesop is the story of a tortoise that is bullied by a hare for being slow. The tortoise, fed-up with being ridiculed, challenges the hare to a race. The hare zips off, leaving the pokey tortoise in his dust. The hare is so confident he will win, that he stops along the way to take a nap. When he awakens, he sees the tortoise crawling slowly and steadily across the finish line.
Most people are familiar with this fable and its’ message. Yet so few people apply it to their lives - especially as it relates to health and wellness. The hare approach to health has always been flashier and sexier. It is always promising a quick fix with minimal effort - there is even time to stop for a nap along the way!
The reality is that there are no shortcuts. Sure, there are best practices that can shorten someone’s learning curve or set them on the most efficient path to living a healthy and active lifestyle, but not shortcuts.
This leads to the discussion of supplements. Specifically, supplementation by student athletes. Kids are notoriously impatient. The majority of adults were the exact same way in their youth. It is normal! That impatience, however, often leads to a path of least resistance in an attempt to get “X” quick. This is stinkin’ thinkin’.
Of course there are shortcuts that can accelerate muscle and strength gains in the gym or shed pounds in the mirror. Anabolic steroids, growth hormones, diuretics…the list goes on and on. But what is the true cost of those shortcuts? The answer is a (shortened) lifetime of poor health.
A goal can absolutely be achieved quickly by taking a shortcut. There is a price, however, that must be paid back at some point in time. While it may seem like a long way off for a 20 year old student athlete, the reality is that diminished health and longevity will begin to accumulate much sooner than one might care to reralize.
So what is the answer?
Do the work.
Be consistent, not constant.
Do not give in to the temptation for a quick and easy solution.
Plod along in a calculated, methodical manner.
Be disciplined in making hard work a priority.
In the end, slow and steady will win the race.
Unlocking the Secret to a Fulfilling Life: The Importance of Prioritizing Self-Care
It is spring break time for many people across the United States. That means end-of-season ski runs, road trips to see the family, or getting sun-kissed on the coastal beaches.
Soak up that vitamin D! ☀️
It also means a lot of people will be filing onto airplanes and ignoring the Federal Aviation Administration’s mandatory schpiel about in-flight safety - “Lift the tab on the metal buckle to release the strap…” Anyone that has flown consistently over the years can probably recite it from memory!
This year, when the cheery flight attendant begins to rock the mic, instead of getting in those last few social media likes, take a moment to reflect on one of the key messages from that FAA announcement: “Secure your oxygen mask before attempting to assist others.” Turns out, the airline industry has had it right for decades!
This nugget of aviation wisdom is applicable to health and wellness, too.
Put yourself first.
While this is antithetical to what parents and society have preached for millennia, it is truly sound advice.
How can anyone be of service to others if they are struggling in their own life?
By making self-care a priority, people are able to become their best self. Subsequently, they can then offer maximum value to those around them. This requires sacrifice - not self-sacrifice - but rather, sacrifice from always saying “Yes!” to others and ultimately prioritizing self-care.
By being the best possible version of themselves, people are then able to contribute to the lives of others in a more impactful way. And more importantly, they are able to be of service more often and for longer periods of time, because their life is in order and everything is functioning efficiently.
Helping others is good. It not only feels great to be of service, but it also empowers people to contribute in meaningful ways to the lives of others. But when is it too much of a good thing?
Too often, people allow their lives to fall into disarray while in the pursuit of selfless service to others. Ironically, that approach is extremely selfish! By denying self-care and allowing the mind and body to function sub-optimally, individuals are not giving their best self to others.
Make time for self-care. Keep that time sacred. Do not allow others to schedule their needs over self-care time. Yes, it is important to be of service to friends, family, and strangers, but not at the expense of personal growth and well-being.
Now go practice some self-care - you are worth it!
Breathing Your Way to Better Sleep: Using the 4-7-8 Method for Bedtime Bliss
Feeling stress or anxiety? Having trouble focusing? Need a reset?
Try the 4-7-8 Breathing Method by Dr. Andrew Weil!
The 4-7-8 technique is simple to do and can be done at anytime. All it takes is a pause in the day to mindfully breathe.
Here is how it works…
Start by taking a deep inhale through the nose and expanding into the belly for a count of 4 seconds.
Pause and hold the breath for 7 seconds.
With a controlled exhale, breathe out for 8 seconds.
Repeat this cycle 5-10 times to bring the body out of the fight or flight mode and into a rest and reset state.
It is a great breathing method to perform in the evening before bed to bring on sleep.
From Chaos to Calm: Embracing the Meditative Potential of Everyday Activities
Meditation is often associated with hippie-dippy types that enjoy Save the Turtle rallies and a brunches filled with tree bark and water soup. Some meditation is like that! And it can be really enjoyable. Try taking a deep inhale and letting out a soothing OOOOmmmmm on the exhale. Three to four rounds of Om can do wonders to reset an agitated or anxious mind.
However, not all meditation has to be this style. There are plenty of tasks that can become meditative by getting the mind into a calm, auto-pilot state that will serve to quiet the cascade of thoughts that constantly bombard the conscious brain.
These activities will be different for different people. What activities can be meditative? Slicing and dicing food is a repetitive task that can be calming and allow for contemplative introspection. Gardening and yard work also fit into this category. As do cleaning tasks like vacuuming or sweeping. Looking for something less active? Take time to mindfully make tea or coffee, then sit and enjoy it - preferably outdoors - free from digital distractions. Many times people think that they need a cup of coffee or tea to get reinvigorated, when what they truly need is the tea ceremony.
Take time to identify these meditative activities and make time to enjoy them everyday. It does not have to be a task that takes up a large amount of time. Oftentimes, just 10-15 minutes will do the trick.
OOOOOmmmmm!