August 23, 2017 by
We've all heard the expression that a body in motion tends to stay in motion. And in a world that seems to be getting more and more sedentary every day, that's a pretty important message to remember. However, even with this understand there lays a crucial question. Is there something even more important about our bodies mobility that could help potentially protect us from unwanted injuries? The simple answer to this is yes, and it all has to do with knowing how our bodies are designed to move; and more importantly understanding how we train our bodies to move. Locomotion is defined as the ability to move from one place to another. As children we naturally use our body's ability for movement in a vast variety of ways which engages practically every muscle we have at our disposal. This of course is done when we begin on all fours crawling before we even learn to walk. Medical professionals will tell us that we crawl as children because that allows ourselves to develop the muscle strength (along with balance) required to stabilize our weight for a more efficient means of mobility and stand bipedal as we are designed to. Now here's where it really gets interesting. When we are children, even after we learn to stand on our own two feet and walk; we will still get on the ground and play, moving our body around in almost every facet possible. This trains our body to develop muscular strength and control in all three planes our body's gate is designed to move in; (the sagittal, frontal, and transverse). However, as we get older we dramatically reduce the amount we move our bodies in the frontal plane, and even more so in the transverse. We literally graduate into adulthood and rely predominately on just moving forward in the sagittal plane (frontal axis) like robots. Nobody would argue that our bodies are designed to move in every direction. So why is it then as we get older we simply quit using our body like it's designed? The simple answer is we train it that way and our bodies are creatures of habit. So what does this have to do with preventing injuries? Second only to improper lifting, twisting is the largest contributor to back injuries which later can result in requiring unwanted surgery. And sadly, often times after having corrective back surgery, the individuals' ability to function with a full range of motion through their body's gate in reduced significantly. There-by making the ability to even strengthen the already weak muscles which allowed the injury in the first place to become even more limited. This is an unfortunate scenario nobody ever wants to face in life. It also comes as a little surprise that people who get injuries predominately in their lower backs from twisting say that it happened from a motion which took place as a natural reflex. For example; moving out of the way quickly, trying to catch a falling object, or maybe even from trying to reach and grab something to catch themselves from falling. The reason for this automatic response taken by the body is also because of the way our body's natural gate is designed. Our body naturally wants to move in the most efficient means possible, and just like the shortest distance between two points is a straight line; that straight line usually follows some sort of diagonal path from point A to B. Even watching the human body walk in a straight line you can see the indicators of the transverse motion taking place. The arms will naturally swing to the inside of the body as directed by the shoulder girdle, while our opposing legs move in similar fashion directed by the pelvic girdle. Obviously that is a very basic breakdown of what guides our locomotion, but that could be an entire blog all on its own if we really wanted to break it down in further detail. The point being that our bodies move in more than one single plane at a time. So knowing this brings up two important questions. The first being; why is that when we work out, we limit our training to include predominately single plane movements? And secondly; shouldn't we be training our body like our body actually functions? This is especially true when it comes to both our shoulder and pelvic girdle that contain the majority of our stabilizer muscles which connect to our spinal column which we use to strengthen and protect our back. Next time you workout; incorporate this exercise movements to help strengthen your core muscles and help get your body to recognize the motion we make in the transverse plane more. Standing Wood Chop Working Muscles - Abdominal, Rhomboids, Deltoids, Glutes, Quadriceps, Inner thighs and Erector Spinae Beginner - Start by keeping your heels down shoulder width apart and eyes forward with the resistance over one shoulder. Slowly control the weight in a diagonal movement towards to opposing hip crossing over the body with your arms slightly bent but not locked while stabilizing your hips by squeezing your glutes throughout the movement. Return to the starting neutral position following the same path and repeat on the opposite side. Intermediate - Repeat the movement as described above this time allowing your hips to rotate in the same direction as the resistance until your shoulder reaches the mid-line of your torso. Return to the starting neutral position following the same path and repeat on the opposite side. Advanced - Repeat the intermediate movement this with your hip already rotated to one side stopping where your shoulder is directly in front of the mid-line of your torso. Perform a squat keeping your heels down while you control the resistance until your wrist is directly over the opposite knee and the opposite shoulder is over the mid-line of your torso. Return to the starting neutral position following the same path and repeat on the opposite side. Of course this is just one of many exercise movements you can perform in the transverse plane and each one has many variations for everyone at any age or fitness level. Always remember to love your back and keep your heels down. Don't just train to look good in the mirror, train so you can live pain free every year. You'll be happy that you did.

August 18, 2017 by
As a personal trainer I have heard plenty of people over the years use the phrase "I want to be the best version of me possible." And how can you really argue with someone who wants to make such a positive self-affirmation? As a personal trainer, you really can't. But what you can do is guide them through a process that makes that affirmation more personal and only about them. Doing this helps to remove subconscious barriers that too often lead from what started as an amazing self-affirmation, into what quickly can turn into a horrible sense of self-defeat. And let's be honest, who ever wishes that to happen?....Nobody! So how does this process start? 1. Start by asking your client exactly what their transformation at the end is going to look like if they were to be the best version of themselves possible? Sometimes you will get an answer that explains how they looked and felt some years back, and sometime they will immediately reach into their phone, open up the gallery and show you a saved picture of someone they want to look like. You might even have a client who isn't even sure of what that transformation would look like, they just want to feel better and be more healthy in an active lifestyle. Pro: They have a goal, and goals are always important no matter how ridiculous you may think one of theirs might be. Any goal your client sets for themselves are almost always more likely to take pun intended...than ones you set for them. So encourage them to state and really define in detail what those goals are and to be honest with themselves about why and if it's reasonable. Con: Encourage your client to forget about how they looked in the past no matter how long ago it was. Why might you ask? Because that was in the past and only the now and where they are working towards in the future is important. The amount of mental exhaustion and self abuse people will put themselves through because they don't look like they used to is very real; and usually they won't be up front with you about it in the beginning. In short, encourage them to let the past be just that...the past. In regards to the second scenario if they decide to show you a picture of someone else they wished that they had the body like; really stress to them that it is only okay to use that as a guide and not the rule. Not matter what you do for them or how amazing of a personal trainer you may be, you will never fulfill that kind of a transformation goal for them. After they show you the picture, encourage them to do with it the same as they did with the past...let it go and forget about it. Because here is the truth. Every client you will ever train is already at that very moment the very best version of themselves possible. What they are really asking for you to do is help them everyday to be better than they were the day before. I am not just saying this's the hands down honest truth. One of the biggest reasons clients or people in general quit with changing their lifestyle for a healthier them is because of the undue stress they place on themselves in regards to thinking they are somehow "not good enough" in their current state. This thinking is about as constructive as starting to build a new home on a foundation made of salt. In my opinion, over the years of personal training I have found that changing the way people think about themselves is just as important as changing the ways people exercise and eat. If you can get your clients to believe that how they are in the present is just as worthy as how they will be once they reach their goal 90% of their barriers will be removed. When your clients understand that they are ALREADY the best them they can be, but they can be better as well; then it truly becomes all about the most important thing there is...THEM. Your clients will transform so much quicker the moment they realize that holding themselves up to the expectation of what someone else has accomplished is not doing anything to help them transform...if anything it hinders them. So the next time you hear a client tell you that they want to be the best them possible...tell them they already are and explain to them why.

August 4, 2017 by
Just like many people's fitness journey... When we conceived of this site, we knew that we had high ambitions. Many of which have been met, and some of them have a bit of work still ahead!  This can probably sound a lot like aspects of anyones life where we strive to develop and create our own success!  We're constantly working to add what we know it will take to deliver an amazing social network dedicated to fitness, and fulfill our mission: To bring people and fitness professionals together through a community of information, products and resources which promotes physical fitness and wellness to the worlds population. Just like fitness is a journey not a marathon, so is developing a site you are going to market to the masses. Some of the features we are currently developing in addition to the already existing ones are: Workout & Mealplan Builder which Tracks and Connects the Trainer with their Unlimited Number of Clients  World-class Marketplace for Trainers to promote and advertise thier Brand  Wearable integration stats with our Fitness Tracker Mobile applications for Android and iOS, including check-in feature An amazing community of fitness enthusiasts from all disciplines, as well as trainers, businesses, researchers, doctors, and industry leaders! Ok, that last one is NOT something we can program into the site, which is why we are making this statement: We Need YOU! Even though we are not finished, now is a great time to build a profile and start using the blog, forums, groups, and marketplace.  We know people who love fitness as much as we do have something to say; AND WE WANT TO HEAR IT. You will see as we go forward that new features are coming online all the time, enhancing your ability to get the most out of the site and reaching a larger audience. All of our users can post blogs as well as any feature which gives voice to your creative content. If you are a trainer, and want to post in the marketplace, but want to kick the tires before kicking your credit card, use the contact form and ask us about our sponsorship opportunities! Any personal Trainers or Business owners who wish to have an account can set one up NOW for FREE until the end of September. If you wish to support our vision by paying for the subscription; it is only $9.99 for unrestricted access until January 1st of 2019 and we greatly appreciate your support.      Sign up early, sign in often and of course invite all of your friends so they too can join the community Where People and Professionals go to NetWork Out.  Thank you