Personal Training

How To Train When You're Short On Time

How To Train When You're Short On Time

“I don’t have time,” has to be one of the most common excuses I hear from people that say they can’t workout. I’m sure these people actually do live a very busy life, but everyone can find at least a few hours to exercise each week. When you’re crunched for time, it comes down to planning ahead and increasing the efficiency of your workouts.

What is Functional Training?

What is Functional Training?

When most people think of functional training, images of people over head squatting on top of stability balls come to mind. The idea is that training on an unstable surface while holding miscellaneous objects for resistance, prepare the body for anything life can throw at it. This couldn’t be further from the truth.

In the simplest sense, functional training is anything that improves the performance of the individual, in whatever task they are training for. This could be an increased vertical jump for a volleyball player or a pain-free lower back for a carpenter. Often times, the training itself only loosely resembles the speed or joint actions required to be successful for the particular task. The only prerequisite for anything to be considered functional is whether or not it actually improves the parameters that are valued for that given person. If they do – functional. If they do not – not functional.

The Executive Workout

The Executive Workout

If you are like many of my professional clients, the amount of time you have available to work out is limited. Between meetings, traveling, and family there is little time left over for you to improve your health and fitness. Being this crunched for time, it is important to get all you can out of every minute you have in the gym.

In a perfect world we would all have two hours set aside each day to work out, but that’s not realistic for most of us. When we are limited on the time we have to work out, we need to take advantage of the time we do have by performing as many multi-joint exercises as we can. These exercises are great because they allow us to work multiple muscles groups at once, saving valuable time – not to mention they also tend to be more beneficial for gaining muscle and strength.

3 Things You Must Do To Achieve Your New Year's Resolutions

3 Things You Must Do To Achieve Your New Year's Resolutions

Once again, the new year is upon us and with it comes everyone’s new year resolutions, and If all goes to plan, by this next year all your friends and family members will be filthy rich with amazing bodies. We both know this is unlikely to happen, but who is to say you yourself cannot experience massive change in your life within a year’s time? The process is surprising easy to do, yet by this time next year 9/10 of your friends and family members will be no closer to their goals than they sit today.

How to Survive a Halloween Party

How to Survive a Halloween Party

As the leaves fall, so does the willpower for many people when it comes to holiday treats. The start of this season of overindulgence begins with Halloween and continues all the way through New Year's Eve. There is no doubt that these party filled days of food, treats, and alcohol can have a big impact on your waistline. But, following these three tips can help you in the fight against holiday weight gain.

The Three Keys to Creating a Successful At-Home Workout

The Three Keys to Creating a Successful At-Home Workout

Two of the biggest excuses for not exercising are lack of time and not having access to a gym. Both of these excuses can be eliminated by creating an at-home workout program, but many people feel exercising at home requires the purchasing of expensive gym equipment – which is not case for most people. By using some creativity and exercise modifications, virtually anyone can see improvements using an at-home workout program, without the need for purchasing expensive gym equipment.

Get Shredded Training Like an Athlete

Get Shredded Training Like an Athlete

When asked to imagine your ideal body, what do you see? If you are like many people, you envision a lean toned-looking version of yourself with the strength, endurance, and mobility to take on whatever you desire at that given moment – whether it is repping out pull-ups at the gym, spending an afternoon hiking around a lake, or just trying to keep up with your kids. If you imagine something similar when picturing your ideal body, what you really want is the body of an athlete.

How do you get the body of an athlete? You train like an athlete.

3 Squat Coaching Cues to Avoid

3 Squat Coaching Cues to Avoid

Disclaimer: What I am about to tell you probably goes against everything you have ever learned about the squat. I will discuss three commonly used cues, explain why I feel they are usually incorrect, and offer three alternatives that I feel are more effective. I ask that you keep an open mind and try these cues out before you knock ‘em.

The squat, a movement learned and mastered in infancy, often becomes a great challenge for many as they enter adulthood. As these adults hope to relearn this pattern, for function or vanity, they are often bombarded with cues from magazines, friends, and professionals on the “perfect squat technique.” In this article I will address three of the most common cues that I deem incorrect and overused, as well as offer three cues that improve the function and safety of these movement.

Self-Myofascial Release

Self-Myofascial Release

Self-Myofascial Release (SMR), commonly known as foam rolling or self-massage, is a term that describes soft tissue techniques used to improve the elasticity of the fascial matrix running through our bodies with the intent of increasing mobility and restoring authentic pain-free movement. A secondary benefit of SMR is its ability to reduce delayed onset muscle soreness after a workout. There are many ways to perform SMR, but the most common is rolling across the targeted area with a foam roller or another firm object.

What Motivates You?

What Motivates You?

Most of the topics I write about tend to be on the scientific side of exercise – discussing different ways to improve an exercise or program to elicit greater results. As important as proper technique and programming is, it means very little without proper motivation. Few places is this more true than in exercise. Even with great programming and specific goals, no results will be seen without hard work and determination. Motivation is what gets you out of bed for that early morning run and allows you to push through those last few reps of a set. Ultimately, motivation is the deciding factor in the success of any venture in life, not the means in which a person uses to get there.

Strength Training for Endurance Athletes

Strength Training for Endurance Athletes

If you are an endurance athlete – specifically a runner – chances are you are either currently training for your next event, or rehabilitating a recent injury. If we were to play the odds, you are more likely to be in the latter category. Research shows that up to 56% of runners will experience an injury in any given year that will keep them out of training for a period of time. Of these injuries, up to 75% are due to overuse[2] – in other word, no contact. This is an alarming number, as non-traumatic injuries are almost entirely preventable.

Importance of Sleep for Athletes and Adults

Importance of Sleep for Athletes and Adults

In a technology-filled society that operates around the clock, sleep has become a scarce commodity. Rather than recharging their bodies’ energy systems with adequate rest, millions of Americans are choosing to work or entertain themselves – despite the well-known fact that humans need 7-9 hours of sleep every night. However, a lack of sleep may be more harmful than the most people realize. Sleep deprivation has been linked to obesity, cravings, poor job and athletic performance, illness, and possibly even mortality. Choosing to operate a daily lifestyle centered on a healthy sleep pattern may be the missing link which holds back many people from achieving goals of successful athletic or workplace performance.

3 Mistakes Coaches make in Teaching the Squat

3 Mistakes Coaches make in Teaching the Squat

The squat – one of the most primal and necessary movements of the human body, yet one of the most poorly coached and performed movements at your local Lifetime Fitness. This is primarily due to lack of mobility in sedentary individuals, but also poor coaching from personal trainers and coaches. The following is a list of three coaching cues for the squat, why these cues are flawed, and alternative cues to help reduce injuries and improve performance.