,

Turn On Your Glutes

Frog Position

The importance of activating the gluteal muscles can help maximize your training regimen as well as prevent injuries, often distal to the hip joint. It’s imperative to prime the gluteal muscles and the smaller stabilizer muscles in the hip prior to squatting, deadlifting, or any lower body movement to ensure the hip region is warmed up and ready for more complex movements. Too often, we see individuals jump straight into back squats or deadlifts without any focus on glute activation and wonder why their training sessions are lackluster.

Read more

, ,

The 5 Most Common Flaws With Deadlift Form

If we could only choose three exercises for the rest of our lives, the deadlift would be among those three (and probably # 1). In our opinion, it is the one of the most functional exercises you can do while stimulating more muscle fibers both anteriorly and posteriorly than any exercise. Coincidentally, it releases anabolic hormones like nobody’s business and helps improve posture, further enhancing dopamine production; two great reasons to deadlift on top of the profusion of other positives. Think about it, when you bend down to pick something up like a couch when you’re moving, groceries when you’re shopping, or a kid when they’re having a temper tantrum, the deadlift prepares you for those daily tasks. Hate being in the gym? Don’t have enough time to exercise every angle and muscle in your back? Then the deadlift, although exceptionally difficult, is your answer. If your form, the load and intensity are right, the deadlift will build more mass than cable rows, lat pull-downs, and dumbbell rows combined. However, the deadlift is one of the most abused exercise we see everyday as trainers.
Read more

,

9 Glute Bridge Variations

Glute Bridge

Build a Better Butt

Prepping for a bikini competition or wanting a nice shaped butt for summer? Looking to increase glute and hamstring activation for your lunges, squats and deadlifts? Or maybe you’re looking to reduce your low back pain and gain more glute strength? Hip thrusts/hip lifts/glute bridges are gaining a lot of attention in the fitness world right now. It is great for building glute strength, stability of your knees, & to shape a perfectly round butt!
Read more

, ,

Turkish Get-Up How To

Kettlebell in the air ready to start Turkish Get-Up

The Turkish Get-Up (TGU) is a great, complex functional movement that utilizes multiple muscles groups. Moreover, it’s a movement that demonstrates both stability and mobility. This exercise commonly utilizes a kettlebell in one hand while the elbow is extended and shoulder is flexed throughout the whole movement. TGU is a great exercise to perform in the gym if you’re pressed for time and it doesn’t require much equipment or setup. Traditionally, TGU is used with a kettlebell but a dumbbell will suffice if you don’t have access to kettlebells.
Read more

,

Turn On Your Core

Push Up With Shoulder Tap

Engage your core! We hear this phrase being tossed around all the time, but a lot of people may not necessarily understand how to engage it. A functionally active core is essential to improving your posture, preventing low back pain, improving your balance, and so much more. However, there are many dysfunctions that can occur within our core. It is often necessary to revert to breathing and foundational core exercises to rebuild a stronger, more efficient base for our body to work from.
Read more

,

No Excuse Workout for Hotel & Home

Time is one of the BIGGEST excuses people use to justify why they can’t to workout. With spring break and summer coming up, travel can often be a conflict as well. We all have time for what me make time for. Whatever the reason, our “No-Excuse Workout” can be done anywhere or anytime. No equipment needed (except your strong body). It’s also low-impact if you have down-stairs neighbors at home or in a hotel, and can be done in a small space (yes, even a cubicle if you need a quick break at work).
Read more

,

Workplace Workout

Office Space

S.A.I.D.: Products of our Environment

Specific Adaptations to Imposed Demands, S.A.I.D., simply states that we are a product of our environment. Our bodies are meant to adapt to any environment we place them in. If you step outside when it’s cold, our autonomic nervous system triggers our muscles to fire rapidly to produce heat (shivering). If it’s hot, we sweat. On a similar token, our bodies are calibrated for self-preservation. If you’re sedentary for 8, 10, 12hrs a day, our metabolism slows down to meet our low energy demands. If not, our bodies would require tremendous amounts of energy (food) simply to preserve ourselves.
Read more

, , , ,

Metabolic Conditioning

Woman lifting weights

The calories in vs calories out equation will always stand true. However, what many of us don’t consider is the variability of our metabolism. Our basal metabolic rate is a measure of how many calories our bodies need at rest. If you were to lay in bed or sit on the couch all day long, how many calories does your body physiologically need to sustain itself? Our basal metabolic rate can be effected by a number of factors: lean body mass, activity level, and nutrition habits. By conditioning our metabolism through the strategies discussed below, we can use our body’s natural ability to adapt while supporting our weight management goals.
Read more

,

Hip and Lumbar Mobility

Trevor showing exercises

Read more

, ,

Prevent Back Injuries with Frontal Loading

Personal trainer performing v-sit overhead reach in Vancouver, WA

We have seen it countless times… reaching into the trunk to grab a heavy grocery bags, pushing the couch, flipping the mattress, bending over to grab something off the floor and EEEEK, your back gives out. Cancel all appointments for the next week and renew your Netflix subscription because you’re are about to rekindle your relationship with your recliner and heating pad.
Read more