The Silent Killer: How Your Bad Posture Is Destroying Your Health

We all know that slouching or hunching over is not great for our appearance, but did you know that it can also have serious health consequences, particularly for the neck and spine?

In fact, research has shown that poor posture can lead to a whole host of health problems, from back pain and muscle tension to decreased lung capacity and even digestive issues. And the neck and spine are particularly vulnerable to the negative effects of poor posture, as they bear the brunt of the strain caused by bad alignment.

But don't worry, it's not all doom and gloom! The good news is that by taking proactive measures to improve your posture, you can prevent these health problems and feel better in your body overall. In the rest of this post, we'll be diving deeper into the negative health consequences of poor posture, with a focus on the impact on the neck and spine. We'll also be sharing practical exercises and tips to combat bad posture and strengthen your neck muscles.

So if you've ever struggled with neck pain or noticed that your posture could use some improvement, then you're in the right place. Keep reading to learn more about how your bad posture may be silently sabotaging your health - and what you can do about it.

The Negative Health Consequences of Poor Posture

Alright, let's get into it. So what exactly are the negative health consequences of poor posture? Well, first of all, it can cause a lot of pain and discomfort in your neck and back. When you're hunched over, your muscles have to work harder to hold you up, which can lead to muscle fatigue and tension. Over time, this can result in chronic pain and even injuries.

But the problems don't stop there. Poor posture can also affect your breathing and digestion. When your chest is compressed and your shoulders are rounded forward, it can be harder to take deep breaths and get enough oxygen. And when your organs are compressed, it can affect their function and lead to issues like acid reflux.

And that's not all - research has also linked poor posture to increased stress and anxiety, decreased energy levels, and even a higher risk of cardiovascular disease.

But don't worry, there are plenty of exercises you can do to combat the negative effects of poor posture and improve your alignment. One of my favorites is the chin tuck exercise. Here's how to do it:

  1. Start by sitting up straight with your shoulders relaxed.
  2. Gently tuck your chin in towards your chest, keeping your neck long and your head level.
  3. Hold for a few seconds, then release and repeat.

This exercise helps to strengthen the muscles in your neck and upper back and improve your posture. Another great exercise is the shoulder winging. Here's how to do it:

  1. Sit up straight with your shoulders relaxed.
  2. Squeeze your shoulder blades together, as if you're trying to hold a pencil between them.
  3. Then extend your arms above your head.
  4. The goal here is to keep contact with the wall with wrist, elbow, shoulder and head

This exercise helps to improve your posture by strengthening the muscles between your shoulder blades and opening up your chest.

So there you have it - the negative health consequences of poor posture and some exercises to combat them. Remember, improving your posture is an ongoing process, but by incorporating these exercises into your routine, you can start to feel better in your body and prevent health problems down the line.

 

The Impact of Poor Posture on the Neck and Spine

When we talk about poor posture, one of the areas that's most vulnerable is the neck and spine. Your neck and spine are made up of a complex network of bones, muscles, and nerves that work together to support your body and enable movement. But when your posture is off, it can put excessive strain on these areas and cause a whole host of problems.

Let's start with the anatomy. Your spine is made up of 33 individual vertebrae that are stacked on top of each other like building blocks. These vertebrae are separated by small discs that act as shock absorbers and allow for movement. Your neck, or cervical spine, is the top portion of your spine and is made up of seven vertebrae.

When your posture is poor, it can cause these vertebrae to become misaligned, which can put pressure on the discs and lead to herniated discs, bulging discs, and even nerve compression. This can cause pain, numbness, and tingling sensations in your neck, shoulders, and arms.

Additionally, poor posture can also cause muscle imbalances in the neck and upper back. When you're hunched over, your chest muscles become tight and your upper back muscles become weak. This can cause your shoulders to round forward and your head to jut out, which puts even more strain on your neck.

FOTO

To visualize this, try standing up and looking in the mirror. First, stand up straight with good posture - your ears should be in line with your shoulders, your shoulders should be in line with your hips, and your hips should be in line with your ankles. Now, try hunching over and rounding your shoulders forward - notice how your head juts out and your neck becomes compressed?

This exercise helps to strengthen the muscles in your neck and improve your posture. Another great exercise is the thoracic extension exercise. Here's how to do it:

  1. Sit on a ball with your legs in front of you and your hands behind your head.
  2. Slowly arch your upper back backwards, keeping your chin tucked and reach with the stick behind you
  3. Hold for a few seconds, then release and repeat.

This exercise helps to stretch out your chest muscles and improve your upper back posture.

The Importance of Taking Proactive Measures to Address Posture Issues

To truly address posture issues, we need to take proactive measures to correct them. Fortunately, there are plenty of practical steps you can take to improve your posture and prevent health problems down the line.

One of the most important things you can do is sit and stand with proper alignment. When you're sitting:

  • make sure your feet are flat on the floor
  • your back is straight
  • your shoulders are relaxed.
  • Your ears should be in line with your shoulders
  • your hips should be in line with your ankles.
  • If you're working at a desk, make sure your computer monitor is at eye level and your keyboard is at elbow height.

When you're standing:

  • make sure you're distributing your weight evenly on both feet
  • with your shoulders relaxed
  • your head in a neutral position
  • Avoid locking your knees
  • tilting your pelvis forward or backward.

Another important step is to use ergonomic furniture and equipment. If you're spending a lot of time sitting, invest in a chair with good lumbar support and adjustability. Consider using a standing desk or a stability ball to improve your posture and engage your core muscles. And if you're working on a laptop, consider using an external keyboard and mouse to avoid hunching over.

Of course, exercise and stretching are also key components of good posture. In addition to the exercises we covered earlier, try incorporating these moves into your routine:

  1. Scap Retractions: Hold on to a table, chair or an exercise equipment. Lock out elbows and retract your shoulders. Do not bend your elbows and let your shoulders work:

  2. Shoulder Dislocation: Stand up straight and hold a stick. Then "dislocate" your shoulders in a wide grip and go from front to back without bending your elbows. Relax your knees and hips. A regression can be to do it with a resistance band.

  3. Child's pose: Start on your hands and knees, with your hands slightly in front of your shoulders. Lower your hips back towards your heels, stretching your arms out in front of you. Rest your forehead on the floor and take a few deep breaths.

Remember, small changes can make a big difference in promoting good posture and preventing health problems. By taking proactive measures and incorporating these tips into your routine, you can improve your posture and feel better in your body."

Conclusion

In conclusion, good posture is essential for our overall health and well-being. Poor posture can lead to a variety of negative health consequences, including neck pain, back pain, and even breathing difficulties. By improving our posture, we can reduce the risk of these problems and improve our quality of life.

We've covered a lot of ground in this post, including the negative health consequences of poor posture, the impact of poor posture on the neck and spine, and practical tips for improving your posture. Remember, it's not enough to simply be aware of the importance of good posture - you need to take proactive measures to address any posture problems you may have.

Incorporating exercises and stretches into your routine, using ergonomic furniture and equipment, and sitting and standing with proper alignment are all great ways to improve your posture. And don't forget, small changes can make a big difference in the long run.

So if you've been slouching at your desk or hunching over your phone, take action today to correct your posture. Your body will thank you for it in the long run!

If you're still not sure where to begin, book a call with us and tell us what's up. We're more than welcome to help you get started! Check out this full-on workout routine to correct your posture. Do this everyday and feel the improvement!

by nick

Unlocking Hypertrophy: A Comprehensive Guide to Workout Programming

Welcome to "Unlocking Hypertrophy: A Comprehensive Guide to Workout Programming" - the ultimate resource for anyone looking to pack on some serious muscle mass! If you've ever seen Hollywood actors like Chris Hemsworth or Chris Evans transform their bodies for movie roles, you know just how impressive and inspiring a well-executed hypertrophy-focused workout program can be.

But let's be real - achieving that level of muscularity and definition takes more than just a few sets of bicep curls and crunches. It requires a strategic approach to workout programming that's based on scientific principles and customized to your individual goals and needs. That's where this guide comes in - we'll walk you through everything you need to know to design a hypertrophy-focused workout program that delivers real, sustainable results.

Throughout this article, we'll cover the key principles of effective workout programming for hypertrophy, provide specific guidelines for exercise selection, frequency, volume, and intensity, and even offer advanced techniques and strategies for maximizing your gains. Whether you're a beginner just starting out or an experienced lifter looking to take your gains to the next level, this guide has something for everyone.

So buckle up, grab a protein shake, and get ready to unlock your full hypertrophy potential!

 

Hypertrophy 101

Before we dive into the nitty-gritty of workout programming, let's start with the basics: what exactly is hypertrophy, and why do you want it?

Put simply, hypertrophy is the process of increasing the size of your muscle fibers through exercise. When you lift weights or perform other forms of resistance training, you create microscopic tears in your muscle fibers. In response to this damage, your body repairs and rebuilds the damaged tissue, making it bigger and stronger than before.

Why is this important? For starters, a well-developed musculature can help you look and feel better - who doesn't want a set of biceps that pop? But beyond aesthetics, increasing your muscle mass can have a range of functional benefits, from improved athletic performance to better metabolic health.

Now, you might be thinking: "But I don't want to look like a bodybuilder! Won't lifting heavy weights make me bulky?" The truth is, building substantial amounts of muscle mass takes years of dedicated effort and a very specific approach to training and nutrition. For most people, lifting weights will help them build a lean, toned physique, not turn them into the Hulk.

So, now that you know why hypertrophy matters, let's move on to how to achieve it through effective workout programming.

 

The Four Pillars of Hypertrophy Programming

When it comes to designing a workout program for hypertrophy, there are four key factors you need to consider: specificity, frequency, volume, and intensity. Let's break each one down and explore some sample approaches.

Specificity

Specificity refers to the idea that you need to train the muscles you want to grow in the ways that you want them to grow. This means choosing exercises that target the muscle groups you're trying to develop and using a variety of techniques to challenge those muscles from different angles.

For example, if you want to build your biceps, you might choose exercises like bicep curls, chin-ups, or hammer curls that directly target the muscles of the upper arm. You might also incorporate techniques like drop sets or isometric holds to increase the intensity of the workout and stimulate more muscle growth.

Frequency

Frequency refers to how often you train each muscle group in a given week. In general, training a muscle group more frequently can lead to faster gains in muscle size and strength, but it's important to balance this with adequate rest and recovery time.

For example, if you're trying to build your chest, you might choose to train it twice a week, performing exercises like bench press, push-ups, and flyes on both days. Alternatively, you could use a split routine where you train chest (and other muscle groups) once a week, but perform more sets and exercises during that session. One of the strategies we use is to end a workout with a 50 Rep BLASTER !

Volume

Volume refers to the total amount of work you perform for each muscle group during a given workout or training cycle. This includes the number of sets, reps, and exercises you perform, as well as the amount of weight you use.

For example, if you're trying to build your legs, you might perform 3-4 sets of 8-12 reps for exercises like squats, lunges, and leg press, using weights that are challenging but manageable. Alternatively, you could use a higher-volume approach, performing 5-6 sets of 15-20 reps for each exercise.

Intensity

Intensity refers to the amount of effort you put into each set and exercise, typically measured as a percentage of your one-rep max (1RM). Training with high intensity can help stimulate muscle growth by recruiting more muscle fibers and causing greater metabolic stress.

For example, if you're trying to build your back, you might perform sets of bent-over rows or pull-ups at 80-85% of your 1RM, pushing yourself to perform as many reps as possible with good form. Alternatively, you could use a lower-intensity approach, performing sets at 60-70% of your 1RM with longer rest periods between sets.

 

That's a quick overview of the four key factors to consider when designing a hypertrophy program. In the next section, we'll explore how to put these principles into practice to create a program that's tailored to your goals and abilities.

 

Creating a Hypertrophy-Focused Workout Plan

Now that we've covered the basics of workout programming for hypertrophy, let's talk about how to create a customized workout plan for your specific goals and needs. This is where the rubber meets the road, and the real progress is made.

First, identify your goals. Are you looking to add size to your upper body, lower body, or both? Are there specific muscle groups you want to target? Once you've identified your goals, you can start to tailor your workout plan to meet those goals.

Next, choose exercises that are specific to your goals. For example, if you're looking to add size to your chest, you'll want to focus on exercises like bench press, incline press, and flyes. If you're looking to add size to your legs, you'll want to focus on exercises like squats, lunges, and leg press.

Once you've chosen your exercises, it's time to determine the appropriate frequency, volume, and intensity. Use the principles we discussed earlier to guide you. For example, if you're looking to add size to your upper body, you may want to train those muscles 2-3 times per week, with higher volume and lower intensity. If you're looking to add size to your legs, you may want to train those muscles 1-2 times per week, with lower volume and higher intensity.

Now, let's take a look at some sample workout templates:

Sample Upper Body Hypertrophy Workout:

  • Bench Press: 4 sets x 8-10 reps - 4111
  • Incline Dumbbell Press: 4 sets x 8-10 reps - 3111
  • Seated Cable Row: 4 sets x 10-12 reps - 3111
  • Pull-ups: 4 sets x 10-12 reps - 3111
  • Lateral Raises: 3 sets x 12-15 reps - 3111
  • Bicep Curls: 3 sets x 12-15 reps - 3111

Sample Lower Body Hypertrophy Workout:

  • Squats: 4 sets x 8-10 reps - 4111
  • Deadlifts: 4 sets x 8-10 reps - 3112
  • Leg Press: 4 sets x 10-12 reps - 3111
  • Lunges: 4 sets x 10-12 reps - 2111
  • Leg Curls: 3 sets x 12-15 reps - 4111
  • Calf Raises: 3 sets x 12-15 reps - 4111

Remember, these are just sample templates. You can modify them based on your individual preferences and progress. For example, you may prefer to do more sets or reps of certain exercises, or you may need to adjust the weight you're using as you get stronger.

In conclusion, creating a hypertrophy-focused workout plan requires a combination of science and art. By identifying your goals, choosing specific exercises, and using the principles of frequency, volume, and intensity, you can create a plan that is tailored to your needs. And remember, the key to success is consistency and progress. Now, go out there and crush your goals!

 

Maximizing Hypertrophy: Advanced Techniques and Strategies

Now that we've covered the basics of hypertrophy-focused workout programming, it's time to take things to the next level with some advanced techniques and strategies. These methods can help you push past plateaus and achieve your maximum potential for muscle growth.

One technique that many experienced lifters swear by is the drop set. This involves performing an exercise to failure, then immediately reducing the weight and continuing to perform reps until failure again. Rest-pause sets involve taking short breaks between reps to allow for more total reps to be performed. Pre-exhaustion is another technique that involves performing an isolation exercise before a compound movement to fatigue the targeted muscle group before moving onto the compound lift.

While these advanced techniques can be effective, they also place a greater strain on the body and require more recovery time. That's why it's important to also focus on optimizing your recovery strategies. Proper nutrition is crucial for providing your body with the nutrients it needs to repair and build muscle tissue. Adequate sleep is also essential for recovery, as this is when your body does most of its repair and regeneration.

Additionally, stress management is an often overlooked aspect of recovery. Chronic stress can interfere with muscle growth and increase the risk of injury. Finding ways to manage stress, such as through meditation or other relaxation techniques, can help support your overall fitness goals.

To maximize hypertrophy, it's important to integrate these advanced techniques and recovery strategies in a way that works for your individual needs and goals. Here's a sample workout plan that incorporates some of these methods:

  • Warm-up: 5-10 minutes of mobility (watch below)
  • Compound exercise: Barbell squat, 3 sets of 6-8 reps
  • Drop set: Leg press, 3 sets of 8-10 reps
  • Isolation exercise: Leg extension, 3 sets of 10-12 reps
  • Rest-pause set: Leg curl, 3 sets of 10-12 reps
  • Cool down: 5-10 minutes of stretching

Remember, this is just one example of a hypertrophy-focused workout plan. As you progress and gain experience, you can modify and adjust your training program to better suit your needs and goals.

By incorporating these advanced techniques and recovery strategies, you'll be well on your way to maximizing your potential for muscle growth and achieving your fitness goals.

 

Avoiding Common Mistakes and Plateaus

As with any workout program, there are common mistakes that can hinder your progress towards your hypertrophy goals. By avoiding these mistakes, you'll be able to maximize your gains and minimize the risk of injury.

One common mistake is relying too heavily on isolation exercises. While isolation exercises can be useful in targeting specific muscles, they should not make up the bulk of your program. Compound exercises such as squats, deadlifts, and bench presses should be prioritized, as they allow you to lift heavier weights and work multiple muscle groups at once.

Another mistake is not tracking your progress. Without keeping track of your lifts and progress, it's hard to know if you're making progress or not. Be sure to record your lifts and measure your progress regularly so you can make adjustments to your program as needed.

Plateaus are another common issue that many lifters face. If you find yourself struggling to make progress, it may be time to change things up. This can include adjusting your training volume, changing up your exercises, or even taking a deload week to allow your body to recover.

In addition to these strategies, optimizing your recovery is also crucial for avoiding plateaus and continuing to make progress over time. This includes paying attention to your nutrition, getting enough sleep, and managing stress levels.

Conclusion and Call to Action

You’ve made it through the entire guide to unlocking hypertrophy! By now, you should have a solid understanding of the principles and techniques necessary for achieving your muscle-building goals.

Remember, building muscle isn’t an overnight process. It takes dedication, consistency, and a willingness to push yourself beyond your limits. With the right workout program, proper nutrition, and recovery strategies, you can achieve the gains you’ve been striving for.

But don't stop here! Apply the knowledge you’ve gained and take action towards your hypertrophy goals. Whether that means customizing a workout plan, adjusting your nutrition, or optimizing your recovery, keep pushing forward and don't give up.

At Seiza, we understand that everyone's fitness journey is unique, which is why we offer customized online coaching programs to fit your individual needs and goals. Our expert trainers have experience in helping clients achieve their muscle-building goals, overcome plateaus, and make progress over time.

So, if you're ready to take your hypertrophy to the next level, sign up for one of our online coaching programs and book a discovery call with one of our expert trainers. Let us help you achieve the body you've always wanted.

by nick

Failing Forward: How to Use Setbacks in Strength Training to Propel You Forward in Life

Strength training is an excellent way to improve your physical health and fitness. However, it can also have a positive impact on other areas of your life, including mental toughness, discipline, and perseverance. Despite your best efforts, setbacks are inevitable in any fitness journey. Whether you've hit a plateau or faced an injury, it's essential to reframe these challenges as learning opportunities to help you achieve your goals.

In this blog post, we'll explore how to fail forward in strength training and leverage setbacks to propel you forward in all areas of life. By adopting a growth mindset, we can view these challenges as opportunities for personal growth and success. We'll provide practical tips on how to analyze setbacks, set new goals, and create an action plan to achieve them. By the end of this post, you'll have a better understanding of how to turn setbacks into opportunities and use them to achieve your fitness and life goals.

Summary

1. Recognize setbacks as learning opportunities

2. Analyze setbacks and set new goals

3. Embrace the challenge and stay committed:

4. Celebrate your progress and enjoy the journey

5. Conclusion

 

1. Recognize setbacks as learning opportunities

To achieve your fitness and life goals, it's crucial to view setbacks as opportunities for growth and learning. When faced with a setback in strength training, such as a plateau or an injury, it's easy to feel discouraged and frustrated. However, by reframing these challenges as learning opportunities, you can use them to your advantage.

Analyzing setbacks can help you identify what went wrong and why. This understanding can help you create a plan to prevent similar setbacks from happening again in the future. For example, if you experienced a setback due to poor form, you can focus on improving your form and technique to prevent future injuries.

Learning from setbacks in strength training can also help you overcome challenges in other areas of life. By developing a growth mindset and focusing on the lessons learned, you can apply these principles to other areas of life, such as work or relationships.

Setbacks are simply opportunities in disguise - opportunities to learn, to grow, and to become stronger than ever before.

2. Analyze setbacks and set new goals

Once you've recognized setbacks as learning opportunities, the next step is to analyze what went wrong and set new goals. By analyzing setbacks, you can identify what factors contributed to the setback and what changes you need to make to prevent it from happening again.

To analyze setbacks, start by identifying the specific problem or challenge. For example, if you've hit a plateau in your strength training, ask yourself why you're not making progress. Is it due to your diet, your training program, or your recovery? Once you've identified the problem, brainstorm solutions and set new goals that will help you overcome the challenge.

When setting new goals, make sure they are specific, measurable, and achievable. For example, instead of setting a vague goal to "get stronger," set a specific goal to increase your squat by 10 pounds in the next 8 weeks. This goal is specific, measurable, and achievable, making it easier to track progress and stay motivated.

Finally, create an action plan to help you achieve your new goals. Break your goals down into smaller, manageable steps, and create a timeline for when you want to achieve each step. This will help you stay on track and make progress towards your goals.

"Setbacks are not failures, but opportunities to recalibrate and set new goals. It's not about avoiding obstacles, but rather analyzing them, learning from them, and using that knowledge to move forward towards success." - Adam Grant

 

3. Embrace the challenge and stay committed:

If there's one thing that sets successful people apart, it's their ability to embrace the challenge and stay committed. In strength training, it's easy to get discouraged when progress is slow or setbacks occur. But the most successful athletes and lifters are the ones who keep pushing, even when things get tough.

One way to stay committed is to surround yourself with a supportive community. This can be a group of like-minded lifters, a supportive coach, or an online community of fitness enthusiasts. Being part of a community can provide motivation, support, and accountability when you need it most.

Another way to stay committed is to focus on the process rather than the outcome. Instead of obsessing over the number on the scale or the weight on the bar, focus on the small victories and improvements you make along the way. Celebrate each rep, each set, and each workout as a step towards your ultimate goal.

"Challenges are what make life interesting and overcoming them is what makes life meaningful." - Joshua J. Marine

4. Celebrate your progress and enjoy the journey

In strength training and in life, it's important to celebrate your progress and enjoy the journey. While it's easy to get caught up in the end goal, it's the small victories and moments along the way that make the journey worthwhile.

Take time to reflect on your progress and celebrate your achievements, no matter how small they may seem. Whether it's adding a few pounds to your lift or sticking to your nutrition plan for a week, each victory is a step towards your ultimate goal.

In addition to celebrating your progress, it's important to enjoy the journey. Strength training and goal-setting can be challenging, but they can also be rewarding and fun. Find joy in the process, whether it's trying a new exercise, lifting with a friend, or simply feeling strong and empowered.

"Setbacks are part of the journey, and they don't define us. What defines us is how we respond to those setbacks and how we keep moving forward towards our goals." - Jillian Michaels

5. Conclusion

Failing forward is a powerful mindset that can help you achieve success in strength training and in life. By embracing setbacks as opportunities for growth and learning, you can use them to propel yourself forward towards your goals.

Remember, setbacks are a natural part of the journey, but it's how you respond to them that determines your ultimate success. Use setbacks as a chance to reflect, learn, and grow, and keep pushing forward with a positive mindset.

To succeed in strength training and in life, it's also important to stay committed, surround yourself with a supportive community, focus on the process, celebrate your progress, and enjoy the journey.

By incorporating these principles into your strength training and goal-setting journey, you'll not only achieve your goals, but also become a stronger, more resilient person along the way.

 

Seiza Training

If you're ready to take your strength training and goal-setting journey to the next level, we invite you to book a discovery call with Seiza. Our team of expert coaches offers personalized online coaching to help you achieve your fitness and life goals.

Whether you're looking to build strength, lose weight, or overcome mental setbacks, our coaches have the experience and expertise to guide you towards success. Our coaching approach is personalized, flexible, and adaptable to your unique needs and goals.

With Seiza, you'll have access to a supportive community of like-minded individuals who are also on their fitness and life journey. Our coaches are passionate about helping you achieve your goals, and we're committed to providing you with the guidance, accountability, and support you need to succeed.

So why wait? Book a discovery call today and take the first step towards achieving your goals. We can't wait to help you unlock your full potential and become the strongest, most resilient version of yourself. If that's a bridge too far, just subscribe to our newsletter and keep getting fed brainfood like this!

by nick

functional training

The Benefits of Functional Fitness: Why You Should Incorporate It into Your Workouts

In recent years, functional fitness has gained popularity among fitness enthusiasts and athletes alike. This approach to training emphasizes movements that mimic everyday activities and improve overall functionality. But what exactly are the benefits of functional fitness, and why should you incorporate it into your workouts?

  1. Increased overall strength and flexibility
  2. Improved balance and coordination
  3. Reduced risk of injury
  4. Enhanced sports performance
  5. Greater ease in performing daily activities
  6. Time-efficient workouts

Functional fitness offers a wide range of benefits for individuals at any fitness level. By incorporating functional movements into your workouts, you can improve overall strength and flexibility, reduce the risk of injury, and enhance your performance in sports and daily activities. So next time you hit the gym, try adding some functional exercises to your routine and experience the benefits for yourself.

Increased Overall Strength and Flexibility

Functional fitness is a term that's been gaining popularity in recent years, and for good reason. It focuses on building strength, mobility, and flexibility in movements that we use in our everyday lives, such as squatting, bending, pushing, pulling, and twisting.

Unlike traditional gym workouts that isolate individual muscle groups, functional fitness movements train multiple muscle groups at once, and often involve the use of free weights, resistance bands, and bodyweight exercises. This type of training not only helps to build strength and flexibility, but also improves balance, coordination, and stability.

One of the biggest benefits of functional fitness is its transferability to real-life activities. Whether you're carrying groceries, playing with your kids, or doing yard work, functional fitness movements mimic the actions we perform in our daily lives, making these activities easier and less taxing on our bodies.

Functional fitness also helps to prevent injuries, particularly in older adults. By building strength and flexibility in the muscles and joints used in everyday movements, functional fitness can reduce the risk of falls and other injuries.

Here are some examples of functional fitness exercises:

  1. Squats: This exercise targets the muscles in the legs and glutes, which are essential for everyday movements like standing up from a chair or lifting a heavy object.
  2. Push-ups: Push-ups work the chest, shoulders, and triceps, which are important for pushing movements like opening a door or carrying a bag.
  3. Lunges: Lunges strengthen the legs and hips, which are involved in walking and stair climbing.
  4. Rows: Rows target the muscles in the upper back, which are important for good posture and lifting objects off the ground.
  5. Planks: Planks strengthen the core muscles, which are essential for balance and stability in everyday movements.

So, if you're looking to increase your overall strength and flexibility, consider incorporating functional fitness exercises into your workout routine. Not only will it improve your fitness, but it will also make everyday activities easier and more enjoyable. Watch this Follow Along Workout to include all these aspects:

Improved balance and coordination

Balance and coordination are crucial components of overall fitness, yet often overlooked in traditional strength training programs. Incorporating functional fitness exercises into your workout routine can help improve your balance and coordination, which can have a significant impact on your performance in everyday activities and sports. In this post, we'll explore the benefits of functional fitness for balance and coordination, and provide some examples of exercises you can incorporate into your routine.

Benefits of Functional Fitness for Balance and Coordination:

  1. Improved Stability: Functional fitness exercises focus on training your body to move in a natural, functional way. This type of training can improve your overall stability, making you less prone to falls and injuries. It can also help improve your posture and alignment, which can reduce the risk of back pain.
  2. Increased Proprioception: Proprioception is your body's ability to sense its position in space. Functional fitness exercises require you to use multiple muscle groups at once, which can improve your proprioception and make you more aware of your body's movements.
  3. Better Coordination: Functional fitness exercises can help improve your coordination by requiring you to use multiple muscle groups and perform complex movements. This can translate to improved performance in sports that require agility and quick reactions.

Examples of Exercises:

  1. Single Leg Balance: Stand on one leg with your knee slightly bent and your foot flat on the ground. Hold this position for 30 seconds, then switch legs. To make this exercise more challenging, close your eyes or stand on a cushioned surface.
  2. Lateral Bounds: Stand with your feet hip-width apart and jump laterally to the side, landing on one foot. Immediately jump back to the starting position and repeat on the other side. This exercise can help improve your lateral stability and coordination.
  3. Medicine Ball Throws: Stand with your feet shoulder-width apart and hold a medicine ball at chest height. Twist your torso and throw the ball against a wall, catching it as it bounces back. This exercise can improve your coordination and balance while also working your core and upper body.

Conclusion: Incorporating functional fitness exercises into your workout routine can help improve your balance and coordination, which can have a significant impact on your overall fitness and performance in everyday activities and sports. Try incorporating some of these exercises into your routine and see how it can benefit you!

Reduced risk of injury

Unlike traditional gym routines that often focus on isolated muscle groups, functional fitness workouts target multiple muscle groups at once and help develop a strong foundation of strength, stability, balance, and flexibility. In this post, we will discuss how functional fitness can help reduce the risk of injury.

Functional fitness workouts are designed to improve the overall movement patterns of the body, making it more efficient and less prone to injury. By focusing on exercises that target multiple muscle groups and mimic real-life movements, functional fitness workouts help develop a strong core, improve posture, and promote better balance and coordination.

One of the most significant benefits of functional fitness is that it helps improve the body's ability to move in multiple planes of motion. Many traditional gym routines tend to focus on exercises that are performed in a single plane of motion, which can lead to muscle imbalances and increase the risk of injury. Functional fitness workouts, on the other hand, incorporate exercises that challenge the body to move in different planes of motion, such as twisting, bending, reaching, and rotating, leading to a well-rounded fitness level and a reduced risk of injury.

Another way functional fitness can reduce the risk of injury is by improving muscle imbalances. Muscle imbalances occur when one muscle group is stronger than its opposing muscle group, leading to improper movement patterns and increasing the risk of injury. Functional fitness workouts target multiple muscle groups at once, ensuring that all muscle groups are worked equally and reducing the risk of muscle imbalances.

Finally, functional fitness helps improve flexibility, mobility, and stability, all of which contribute to reducing the risk of injury. Exercises that focus on mobility and flexibility, such as stretching, foam rolling, and yoga, help improve joint mobility and reduce the risk of injury. Additionally, exercises that target stability, such as balance training, help improve overall balance and coordination, leading to a reduced risk of falls and other injuries.

The definition of a functional exercise is the Copenhagen Plank where we ask for co-contraction of the adductors, glutes and abs to decrease the risk of injury:

 

 

Enhanced Sports Performance

Functional fitness is a type of exercise that focuses on improving overall body movements, making everyday activities easier, and enhancing sports performance. When it comes to sports performance, functional fitness can be a game-changer.

By engaging in functional fitness exercises, athletes can improve their agility, power, speed, and endurance. Functional fitness exercises mimic the movements required for various sports, making it easier for athletes to perform at their best. Additionally, functional fitness helps prevent injuries, allowing athletes to stay on top of their game for longer.

For example, let's consider a basketball player. Basketball requires a lot of lateral movements, jumping, and quick changes in direction. By incorporating exercises like lateral lunges, box jumps, and agility drills into their functional fitness routine, a basketball player can improve their lateral speed, vertical jump, and change of direction. This leads to improved on-court performance and reduced risk of injury.

Another example is a football player. Football requires a lot of explosive movements, like sprinting, tackling, and jumping. By incorporating exercises like squats, deadlifts, and plyometric jumps into their functional fitness routine, a football player can improve their power, speed, and explosiveness on the field. This translates to improved performance and a reduced risk of injury.

Overall, functional fitness is a great way for athletes to enhance their sports performance, reduce the risk of injury, and stay on top of their game. By incorporating exercises that mimic the movements required for their sport, athletes can see real improvements in their performance on the field or court.

Here's a video we did specifically for explosive sports and their athletes' knee troubles:

Greater Ease in Performing Daily Activities

As we age, it becomes increasingly important to maintain our functional fitness. This type of fitness is all about training our bodies to move and function in everyday life, rather than just focusing on aesthetics or building muscle mass. Functional fitness can help us with everything from carrying groceries to climbing stairs to playing with our grandkids. And for older adults, it can make a huge difference in maintaining independence and quality of life.

One of the key benefits of functional fitness is that it can make everyday tasks feel easier and more manageable. For example, if you have good balance and coordination, you're less likely to stumble or fall while walking on uneven terrain. If you have strong core muscles, you'll find it easier to get up from a chair or bed. And if you have good flexibility and range of motion, you'll be able to reach for items on high shelves or bend down to tie your shoes without discomfort.

Functional fitness can be especially important for older adults, who may experience age-related declines in strength, flexibility, and balance. By incorporating exercises that mimic daily activities, such as squats, lunges, and step-ups, functional fitness can help maintain or even improve these physical abilities. This can be especially beneficial for older adults who want to stay independent and live in their own homes for as long as possible.

But functional fitness isn't just for older adults. Anyone can benefit from training their bodies to move and function better in everyday life. Whether you're a busy parent who needs to carry kids and groceries, or an athlete looking to improve your performance on the field, functional fitness can help. Check out our warm-up which we use with Online Coaching clients:

Time Efficient Workouts

This is a highly effective way to improve your overall fitness and achieve your goals without having to spend hours on end at the gym. Here are just a few reasons why functional fitness is a time-efficient solution to your workout woes:

  1. Multi-joint movements: Functional fitness exercises often involve multiple joints and muscles working together, which means you can achieve a full-body workout in less time. This is because these exercises are more efficient at burning calories and building strength than isolation exercises.
  2. Increased intensity: Functional fitness workouts are typically higher intensity, meaning you can get a great workout in a shorter amount of time. This is because these exercises involve movements that require more effort and energy, such as squats, lunges, and push-ups.
  3. Adaptability: Functional fitness exercises can be adapted to your fitness level and goals. This means you can make the most of your time by performing exercises that challenge you without taking up too much time.

It's important to remember that workouts shouldn't be time-consuming.

In fact, it's better to have shorter, more intense workouts than long, drawn-out ones. This is especially important for older individuals, who may have a harder time finding the energy and motivation to work out for long periods of time. By incorporating functional fitness into your routine, you can improve your overall fitness and make the most of your time.

This is an example how only 10 minutes a day can reset your posture:

 

by nick

Mastering the Art of Online Coaching for Strength and Conditioning: Key Aspects to Ensure Client Success

Are you searching for a convenient and effective way to achieve your fitness goals? Online coaching for strength and conditioning may be just what you need. In today's fast-paced world, many people are turning to online coaching as a convenient and effective way to achieve their fitness goals, but if you're new to this type of coaching, you may be wondering if it's right for you. In this post, we'll explore the key aspects of online coaching for strength and conditioning, and how they can help you achieve your goals, no matter where you are in the world. Whether you're a seasoned athlete or just starting out on your fitness journey, this guide will provide you with the insights and information you need to make an informed decision about online coaching. Read on to discover the benefits of online coaching and why it may be the perfect solution to help you reach your fitness goals.

 

"Strength training isn't about being the strongest person in the gym; it's about being the strongest version of yourself outside of it. Regular strength training has been shown to improve longevity, bone density, and overall quality of life." - unknown.

 

Online coaching for strength and conditioning has become increasingly popular in recent years, and for good reason. With the convenience and flexibility of online coaching, clients can work with qualified trainers and coaches from anywhere in the world. However, to ensure client success, there are several key aspects of online coaching that must be mastered. In this post, we'll explore these seven elements and provide examples of how they can be applied to help a fictive client achieve their fitness goals. We used examples but changed the name of our clients to ensure their anonymity.

 

Goal Setting

One of the most important aspects of online coaching is goal setting. Before beginning a training program, a coach must work with their client to establish clear, specific, and measurable goals. For example, a client may want to lose 3 kilos in the next three months, or they may want to increase their squat max by 10 kilos in six months. By setting these goals, both the coach and the client have a clear target to work towards and can measure progress along the way.

Seiza Example: John is a 35-year-old man who wants to improve his overall fitness level. After discussing his goals with his coach, they establish that John's main objective is to lose 3 kilos of fat while gaining muscle mass. This was discussed with the Seiza coaches and the Nutritional Expert!

Click here to talk goals with one of our coaches.

 

Assessment and Intake

To create an effective training program, an online coach must first assess their client's current fitness level and limitations. This can be done through a combination of online questionnaires, video analysis, and other tools. Based on this assessment, the coach can develop a customized program that is tailored to the client's individual needs.

Seiza Example: Sarah is a 28-year-old woman who has never lifted weights before. We assessed her mobility and flexibility through video and determined that she needs to work on these areas before beginning any strength training.

 

Communication

Clear and consistent communication is key to successful online coaching. Coaches should provide timely and constructive feedback and be available to answer their client's questions and concerns. This communication can take place through a variety of channels, such as email, video calls, or messaging apps.

Seiza Example: Mattias is a busy professional who can only work out early in the morning before work. His coach communicates with him through a messaging app and provides feedback on his form and technique, ensuring that Mattias is on track with his program.

Personalization

Every client is different, and an effective online coach should tailor their training programs to their client's needs and preferences. This includes taking into account any injuries or limitations, as well as the client's fitness level and goals.

Seiza Example: Emily is a 45-year-old woman who has had knee surgery in the past. Her coach designs a program that takes into account her injury and focuses on exercises that are safe and effective for her.
Watch the video below where we go in-depth about breathing:

 

Program Design

An effective online coach will design a customized training program that is progressive, challenging, and aligned with their client's goals. This program should include a variety of exercises, including strength training, cardiovascular exercise, and mobility work.

Seiza Example: Mike is a 30-year-old man who wants to improve his overall fitness level and increase his endurance. His coach designs a program that includes a mix of strength training, HIIT, and steady-state cardio, as well as mobility work. His endurance program was created by a multiple Dutch national champion in Triathlon.

Watch the video below (in Dutch) where we explain how the program works!

 

Accountability

Regular check-ins and progress tracking are essential for keeping clients accountable and motivated. This can include weekly or monthly progress reports, as well as regular feedback on form and technique.

Seiza Example: Rachel is a 32-year-old woman who has a busy schedule and struggles with consistency. Her coach checks in with her regularly and provides her with feedback on her workouts, helping her stay on track and motivated.

 

Education

Online coaches should educate their clients on proper technique, nutrition, and other relevant aspects of strength and conditioning

Seiza Example: We offer online courses about Sleep, Nutrition, Training Philosophy and Mental Prowess! Here's a little sneak peak in Dutch about the Mental Prowess. Don't hold yourself back and do the exercise Tom says!

by nick

The Foundation of Athletic Performance and Long-Term Health: The Importance of Strong Feet.

Strong and healthy feet are essential for athletes looking to improve their performance and prevent injuries. Neglecting foot training can lead to weak foot muscles, poor biomechanics, and an increased risk of foot problems such as plantar fasciitis, Achilles tendinitis, and shin splints. However, by incorporating foot exercises into their training programs and following a few simple tips for foot health, athletes can develop strong feet that can help improve their performance and prevent injuries.

In fact, many professional athletes credit foot training as a key factor in their success. For example, former NBA star Kobe Bryant was known for his rigorous foot training routine, which included exercises such as toe curls and ankle rotations. Similarly, Olympic sprinter Usain Bolt has credited foot strength training as a crucial part of his training program, helping him to maintain balance and stability during his record-breaking sprints.

By taking care of their feet, athletes like Bryant and Bolt were able to achieve top performance and avoid foot injuries that could have impacted their long-term health. In this blog post, we'll discuss the importance of strong feet for athletic development and long-term health, common foot problems in athletes, exercises for developing strong feet, and tips for maintaining foot health. By following these guidelines, you too can develop strong, healthy feet that will support you in your athletic pursuits.

 

I. Introduction

II. The role of feet in athletic performance

III. Common foot problems in athletes

IV. Exercises for developing strong feet

V. Long-term health benefits of strong feet

VI. Conclusion

I. Introduction

As athletes, we often focus on training our muscles and improving our cardiovascular endurance, but we may overlook one of the most important components of athletic performance and long-term health: our feet. Our feet are the foundation of our body, and neglecting them can lead to a range of issues, from poor balance and stability to chronic pain and injury.

For example, runners with weak feet may be more prone to developing plantar fasciitis, a painful condition that affects the bottom of the foot and can sideline them for weeks or even months. Basketball players who don't train their feet may struggle with ankle sprains and other lower leg injuries that can affect their ability to play at their best. Even non-athletes can experience issues such as back pain and poor posture due to weak feet.

Despite these risks, feet are often neglected in training programs. Many athletes focus on exercises that target their larger muscle groups, such as squats and lunges, without paying attention to the muscles in their feet. This can lead to imbalances and weaknesses that can affect their performance and long-term health.

In the next section of this article, we'll explore the role of feet in athletic performance and how neglecting them can lead to problems.

 

"Feet are often the most neglected and overlooked part of an athlete's body, but they are the foundation of movement. Strong feet can make all the difference in an athlete's performance and longevity." - Dr. Emily Splichal, podiatrist and human movement specialist.

II. The role of feet in athletic performance

When it comes to athletic performance, our feet play a crucial role in providing balance, stability, and power. Our feet are the first point of contact with the ground, and the way we use them can affect our entire body's biomechanics. Here are a few examples of how strong feet contribute to athletic performance:

 

  1. Balance: Strong feet help us maintain balance, which is crucial for many sports, such as gymnastics, yoga, and martial arts. Our feet have small muscles and ligaments that help us make micro-adjustments to stay upright. If these muscles are weak, we may struggle to maintain balance, which can affect our performance and increase the risk of falls and injuries.
  2. Stability: Strong feet also provide stability, especially during dynamic movements such as running and jumping. When we land or change direction, our feet must absorb and transfer force effectively to prevent injury. Weak feet may not be able to handle this stress, leading to issues such as ankle sprains, shin splints, and knee pain.
  3. Power: Finally, strong feet can help us generate power, especially during explosive movements such as jumping and sprinting. Our feet are involved in pushing off the ground and propelling us forward, and stronger feet can contribute to a more powerful stride.

 

Overall, neglecting foot training can lead to imbalances and weaknesses that can affect an athlete's performance and increase the risk of injury. In the next section, we'll discuss some common foot problems that athletes may face when their feet are weak or imbalanced.

"Strong feet and ankles are crucial to every movement we make, whether we're running, jumping, or simply walking. Neglecting them can lead to injury and limit our overall performance." - Dr. Christopher Calcagni, foot and ankle surgeon.

 

III. Common foot problems in athletes

When athletes neglect foot training, they may be more prone to developing foot problems that can impact their performance and long-term health. Here are a few common foot problems that athletes may face:

  1. Plantar Fasciitis: Plantar fasciitis is a condition that affects the bottom of the foot and can cause pain and stiffness. It's often caused by repetitive stress on the plantar fascia, a band of tissue that runs from the heel to the toes. Weakness in the foot muscles can contribute to this stress and make athletes more prone to developing this condition.
  2. Achilles Tendinitis: Achilles tendinitis is a condition that affects the Achilles tendon, which connects the calf muscles to the heel bone. It can cause pain, swelling, and stiffness in the back of the ankle. Weakness in the foot muscles can contribute to imbalances in the lower leg that can increase the risk of developing this condition.
  3. Shin Splints: Shin splints are a common overuse injury that affects the front of the lower leg. They can cause pain and discomfort and may make it difficult to continue training. Weakness in the foot muscles can contribute to poor biomechanics that can increase the risk of developing shin splints.

 

By neglecting foot training, athletes may be more prone to developing these and other foot problems. In the next section, we'll discuss some exercises that can help athletes develop strong feet and prevent these issues.

 

"Your feet are your foundation. If you don't have strong feet, you don't have a strong platform for anything else." - Gray Cook, physical therapist and co-founder of Functional Movement Systems.

 

IV. Exercises for developing strong feet

Fortunately, there are many exercises that athletes can do to develop strong feet and prevent foot problems. Here are a few exercises to consider:

 

  1. Short Foot Position: This position is a simple exercise that can help strengthen the muscles in the bottom of the foot. To do the short foot, spread your toes and "grab the floor" then continue and image you're trying to grip the floor. This will create a foot arch and stimulate the muscles in that portion of your foot.

  2. Single-leg balance: Single-leg balance exercises can help improve balance and stability in the feet. Stand on one foot and hold the position for several seconds before switching to the other foot. To make this exercise more challenging, try closing your eyes or standing on an unstable surface such as a balance pad.

  3. Calf raises: Calf raises can help strengthen the calf muscles, which are involved in many foot and ankle movements. Stand on a step or raised surface with your heels hanging off the edge. Rise up onto your toes and then lower down slowly. Repeat for several reps.

  4. Ankle rotations: Ankle rotations can help improve flexibility and range of motion in the ankles, which can help prevent injuries such as ankle sprains. Sit with your legs extended in front of you and rotate your ankles in a circular motion. Repeat for several reps in each direction.

 

 

By incorporating these exercises into their training programs, athletes can develop strong feet that can help improve their performance and prevent foot problems. In the next section, we'll discuss some additional tips for maintaining foot health.

 

"Foot strength is the foundation of proper movement. If you have a weak foundation, everything else falls apart." - Nick St. Louis, certified strength and conditioning specialist.

 

V. Additional tips for maintaining foot health

In addition to foot exercises, there are several other things that athletes can do to maintain foot health:

 

  1. Wear proper footwear: Wearing proper footwear can help prevent injuries and provide support for the feet during training. Make sure to choose shoes that fit well and are appropriate for your sport or activity.
  2. Warm up and stretch: Before training, it's important to warm up and stretch the feet and ankles. This can help improve flexibility and prevent injuries. Try this warm-up before heading into your sport or hobby:

  3. Rest and recover: Rest and recovery are important for preventing overuse injuries and allowing the feet to recover between training sessions. Make sure to incorporate rest days into your training program and use recovery techniques such as foam rolling or massage.
  4. Seek treatment for injuries: If you do develop a foot injury, seek treatment from a qualified healthcare professional. Ignoring foot problems can lead to more serious issues down the line. Book a call with us to talk about injuries and what to do about them: Book a call

by nick

The Ultimate Guide to Proper Breathing and Bracing Techniques for Compound Lifts

Proper breathing and bracing can help you generate more power, increase your stability, and reduce the risk of injury during compound lifts.

In this ultimate guide, we'll cover everything you need to know about breathing and bracing during compound lifts. We'll explain the mechanics of breathing and bracing, provide step-by-step instructions on how to perform them correctly, and offer tips for troubleshooting common mistakes.

Whether you're a beginner or an experienced lifter, this guide will help you improve your technique and take your lifts to new heights.

First let's take a look at the five different chapters:

  1. The Importance of Breathing and Bracing for Compound Lifts: In this chapter, we'll explain why breathing and bracing are so crucial for performing compound lifts correctly and safely. We'll explore the role that breathing and bracing play in generating power, maintaining stability, and preventing injury.
  2. How to Breathe Properly During Compound Lifts: Breathing is a key component of effective bracing, and in this chapter, we'll provide step-by-step instructions on how to breathe correctly during compound lifts. We'll explain the difference between chest and belly breathing, discuss when to inhale and exhale during each lift, and offer tips for maximizing your breath capacity.
  3. How to Brace Properly During Compound Lifts: Bracing involves engaging your core and creating tension throughout your body to maintain stability during lifts. In this chapter, we'll explain the mechanics of bracing, offer step-by-step instructions on how to brace correctly for different lifts, and provide tips for troubleshooting common mistakes.
  4. Common Mistakes and How to Fix Them: Even experienced lifters can struggle with breathing and bracing technique. In this chapter, we'll discuss some of the most common mistakes that lifters make when it comes to breathing and bracing, and offer advice on how to correct them. We'll cover issues like over-breathing, under-bracing, and improper timing.
  5. Applying Breathing and Bracing Techniques to Different Compound Lifts: While the basic principles of breathing and bracing remain consistent across different lifts, there are some nuances to consider for each exercise. In this chapter, we'll provide specific instructions on how to breathe and brace correctly for different compound lifts, including squats, deadlifts, bench presses, and overhead presses. We'll offer tips on how to adjust your technique for different variations and weights, and discuss how breathing and bracing can help you improve your performance.

 

1. The Importance of Breathing and Bracing for Compound Lifts

Compound lifts, such as squats, deadlifts, bench presses, and overhead presses, are some of the most effective exercises for building strength, power, and muscle mass. However, they can also be some of the most challenging and risky exercises to perform. Proper breathing and bracing techniques can help you perform these lifts safely and effectively, while also maximizing your performance.

Breathing plays a key role in generating power during compound lifts. When you inhale, you create intra-abdominal pressure, which helps stabilize your spine and generate force throughout your body. When you exhale, you release that pressure and allow for a controlled descent or ascent. The timing and rhythm of your breathing can also affect the efficiency and effectiveness of your lifts.

Bracing involves engaging your core and creating tension throughout your body to maintain stability during lifts. This can help prevent injuries and improve your performance by allowing you to generate more power and maintain proper form. Bracing correctly can also help you recruit more muscle fibers, reduce your risk of injury, and increase your overall strength.

Proper breathing and bracing can help you perform compound lifts with more confidence and control, allowing you to lift heavier weights, achieve better results, and reduce your risk of injury. In the following chapters, we'll dive deeper into how to breathe and brace correctly during compound lifts, and offer tips and strategies for improving your technique.

2. How to Breathe Properly During Compound Lifts

Breathing is a critical component of proper bracing technique, as it allows you to create intra-abdominal pressure and maintain stability throughout your lifts. However, many lifters don't pay enough attention to their breathing technique, leading to inefficiencies, instability, and even injury.

To breathe properly during compound lifts, it's essential to start with good posture and alignment. Stand tall, engage your core, and keep your shoulders down and back. This will allow you to take in a full breath and maintain stability throughout your lifts.

When breathing during a lift, you have two main options: chest breathing and belly breathing. Chest breathing involves taking shallow breaths into your chest, while belly breathing involves taking deep breaths into your diaphragm and belly.

Belly breathing is generally considered more effective for compound lifts, as it allows you to create more intra-abdominal pressure and maintain greater stability. To perform belly breathing, inhale deeply through your nose, allowing your belly to expand fully. Then, exhale forcefully through your mouth, tightening your core and maintaining tension throughout your body.

The timing and rhythm of your breathing are also important considerations during compound lifts. In general, you should inhale before you begin the eccentric (lowering) portion of the lift, and exhale during the concentric (lifting) portion. This allows you to maintain stability and generate power throughout the lift.

By focusing on your breathing technique and incorporating belly breathing into your lifts, you can improve your stability, generate more power, and reduce your risk of injury. In the next chapter, we'll explore the mechanics of bracing and offer tips for performing this critical component of proper lifting technique.

 

3. How to Brace Properly During Compound Lift

Bracing is a crucial component of proper lifting technique, as it allows you to create tension throughout your body and maintain stability during heavy lifts. Without proper bracing, you're at risk of injury and may struggle to generate the power necessary for effective lifts.

To brace properly, start by engaging your core muscles, including your abs, obliques, and lower back. This will help stabilize your spine and allow you to transfer force from your lower body to your upper body more effectively.

Next, focus on creating tension throughout your entire body. This can include tightening your glutes, quads, and upper back, as well as gripping the bar tightly and setting your feet firmly on the ground. The goal is to create a solid, stable foundation that allows you to generate maximal force during the lift.

During the lift, maintain this tension throughout your body. This may involve holding your breath and creating intra-abdominal pressure, as we discussed in the previous chapter. However, it's important not to over-brace, as this can lead to reduced blood flow and fatigue.

To avoid over-bracing, try to find a balance between stability and tension. You should feel firm and stable throughout your body, but not so tight that you're unable to move fluidly during the lift. It may take some practice to find the right balance, so start with lighter weights and focus on maintaining good form and technique.

By mastering proper bracing technique, you can improve your stability, generate more power, and reduce your risk of injury during compound lifts. In the next chapter, we'll discuss some common mistakes to avoid when breathing and bracing, and offer tips for troubleshooting your technique.

 

4. Common Mistakes and How To Fix Them

Breathing and bracing are essential components of proper lifting technique, but they can be tricky to master. Even experienced lifters may make mistakes that can lead to inefficiencies, instability, and injury. In this chapter, we'll explore some common mistakes to avoid when breathing and bracing during compound lifts.

Mistake #1: Failing to maintain proper alignment

Proper alignment is critical for effective breathing and bracing technique. If you're hunched over, have a rounded back, or are otherwise out of alignment, you'll struggle to generate force and maintain stability during lifts. To avoid this mistake, focus on maintaining good posture and alignment throughout your lifts, standing tall with your shoulders down and back.

Mistake #2: Taking shallow breaths

Shallow breathing can limit your ability to generate intra-abdominal pressure and maintain stability during lifts. To avoid this mistake, focus on taking deep breaths into your diaphragm and belly, expanding your belly as you inhale.

Mistake #3: Over-bracing

While it's important to create tension throughout your body during lifts, over-bracing can actually limit your ability to generate power and lead to fatigue. To avoid this mistake, find a balance between stability and tension, creating enough tension to maintain stability without sacrificing fluidity of movement.

Mistake #4: Failing to breathe in a rhythmic pattern

Breathing in a rhythmic pattern can help you maintain stability and generate power throughout your lifts. To avoid this mistake, focus on inhaling before the eccentric (lowering) portion of the lift and exhaling during the concentric (lifting) portion.

Mistake #5: Ignoring feedback from your body

Your body can provide valuable feedback during lifts, including cues to adjust your breathing and bracing technique. To avoid this mistake, pay attention to how your body feels during lifts and make adjustments as necessary. For example, if you feel dizzy or lightheaded, you may need to adjust your breathing technique.

By avoiding these common mistakes and focusing on proper breathing and bracing technique, you can perform compound lifts more safely and effectively. In the next chapter, we'll offer some tips and strategies for improving your breathing and bracing technique.

5. Applying Breathing and Bracing Techniques to Different Compound Lifts

Now that we've discussed the importance of proper breathing and bracing technique and some common mistakes to avoid, let's explore some tips and strategies for improving your technique.

Tip 1: Practice with lighter weights

When learning a new technique, it's important to start with lighter weights to avoid injury and focus on proper form. Use this time to practice your breathing and bracing technique and focus on creating tension throughout your body without sacrificing form or stability.

Tip 2: Focus on your breath

Your breath is a crucial component of proper breathing and bracing technique. Focus on taking deep breaths into your diaphragm and belly, expanding your belly as you inhale. Try to breathe in a rhythmic pattern, inhaling before the eccentric (lowering) portion of the lift and exhaling during the concentric (lifting) portion.

Tip 3: Engage your core

Proper bracing technique starts with engaging your core muscles, including your abs, obliques, and lower back. This will help stabilize your spine and allow you to transfer force from your lower body to your upper body more effectively.

Tip 4: Create tension throughout your body

In addition to engaging your core, you should also focus on creating tension throughout your entire body. This can include tightening your glutes, quads, and upper back, as well as gripping the bar tightly and setting your feet firmly on the ground. The goal is to create a solid, stable foundation that allows you to generate maximal force during the lift.

Tip 5: Use visualization techniques

Visualization can be a powerful tool for improving your breathing and bracing technique. Before each lift, take a moment to visualize yourself executing the lift with proper technique, including your breathing and bracing. This can help you stay focused and reinforce proper technique during your lifts.

By incorporating these tips and strategies into your lifting routine, you can improve your breathing and bracing technique and perform compound lifts more safely and effectively. Remember, it takes time and practice to master proper technique, so be patient and persistent in your efforts. Watch this video on the Back Squat to put it all together:

by nick

5 Essential Tips to Improve Your Squat Form for Maximum Gains

If you're looking to build strength and improve your lower body fitness, squats are an excellent exercise to incorporate into your routine. However, performing squats with improper form can lead to injury and limit your gains. That's why we've compiled five essential tips to help you improve your squat form and get the most out of your workout. Whether you're a beginner or an experienced lifter, these tips will help you perfect your squat technique and see significant gains.

1. Strong Feet

having strong feet is crucial for overall fitness and injury prevention. Your feet are the foundation of your body and they support your weight throughout the day, making them an essential part of your overall strength.

By focusing on planting your feet firmly on the ground during your squat, you'll also be strengthening the muscles in your feet and ankles. This can improve your balance and stability, which can help prevent injuries both inside and outside of the gym.

Furthermore, having strong feet can improve your overall athletic performance, particularly in sports that require running or jumping. By building strong feet, you'll be able to generate more power and explosiveness in your lower body movements.

So, next time you're performing squats, pay attention to your feet and make sure to plant them firmly on the ground. Not only will this help you maintain proper form, but it will also strengthen the foundation of your body and improve your overall fitness. Try this video below to ease the tension in the foot sole:

2. Knees in-line with toes

Maintaining proper knee alignment is critical during squats to avoid injuries such as ACL tears, knee pain, and other joint issues. Proper alignment means that your knees should follow the direction of your toes throughout the entire range of motion.

If your knees cave inwards during the squat, this is known as valgus collapse, which puts excessive strain on the knees and can cause injury. On the other hand, if your knees push out too far, you can also experience pain and discomfort in your hips and lower back.

To ensure your knees are properly aligned during your squat, focus on driving them outwards throughout the movement. This will help engage your gluteus medius muscles and stabilize your pelvis, keeping your knees in line with your toes.

Additionally, incorporating exercises that strengthen the muscles around the knee joint, such as leg extensions or lunges, can also help improve knee stability and prevent injuries.

Remember, proper knee alignment is key to achieving the full benefits of squats while minimizing the risk of injury. So, pay attention to your form, drive your knees outwards, and incorporate exercises to strengthen your knee muscles to ensure you're getting the most out of your squats.

 

3. Bracing & Engaging core

Bracing your core is a crucial step to maintain proper squat form and ensure you are activating the right muscles during the movement. It involves contracting and tightening the muscles of your abdominal wall, lower back, and hips to create a stable and solid base for your torso.

When you brace your core, you are essentially creating a natural weight belt that helps to protect your spine by increasing intra-abdominal pressure. This pressure provides added support to the muscles surrounding the spine, reducing the risk of injury or strain.

To brace your core during a squat, take a deep breath and draw your belly button towards your spine. This will activate your deep core muscles, including your transverse abdominis, which wraps around your waist like a corset. It will also engage your rectus abdominis and obliques to help keep your torso upright throughout the movement.

It's important to note that bracing your core is different from sucking in your stomach. Sucking in your stomach is a superficial movement that only engages the outermost abdominal muscles. Bracing, on the other hand, involves contracting the deep core muscles to create a stable and solid base for your entire torso.

Incorporating core exercises such as planks, dead bugs, and cable rotations can help strengthen your core muscles and improve your bracing technique. So, don't forget to engage your core during your squats to improve your form and prevent injury. Watch the video below to see what we mean:

 

4. Sit back and down

This technique is known as the hip hinge movement and is crucial for maintaining proper squat form. When you sit back and down, you engage your glutes, hamstrings, and lower back muscles, which helps to distribute the weight evenly and prevent excessive stress on your knees.

To master this movement, start by standing with your feet shoulder-width apart and your toes pointing slightly outward. Take a deep breath and brace your core, then shift your weight back onto your heels and slowly lower your body, keeping your chest up and your back straight.

As you descend into the squat, focus on pushing your hips back and maintaining a neutral spine. Your knees should bend naturally as you lower into the squat, and your shins should remain relatively vertical.

Remember to maintain control throughout the movement, and avoid bouncing or jerking at the bottom of the squat. By mastering the hip hinge movement, you can improve your squat form and reduce the risk of injury. Watch the video below to get an in-depth look:

 

5. Work with a coach

Working with a coach can be extremely beneficial for improving your squat form. A coach can provide you with personalized feedback, helping you to identify any issues with your form and make the necessary corrections. They can also provide you with specific exercises and drills to help you improve your mobility, stability, and strength, which will all contribute to better squat form.

Furthermore, a coach can help you to avoid injury by ensuring that you are using proper form and technique. Squatting with incorrect form can put unnecessary strain on your joints and muscles, which can lead to injury over time. A coach can help you to identify any imbalances or weaknesses that may be contributing to poor form, and provide you with exercises to address these issues.

Finally, a coach can provide you with the motivation and accountability you need to stay on track with your training. They can help you to set realistic goals and create a plan to achieve them, as well as track your progress and make adjustments as needed. Working with a coach can help you to stay motivated and committed to your squat training, leading to improved form and overall strength.

Work with a coach right now: Click here.

by nick

5 Best Exercises to Build Upper Chest Size and Definition

Are you a man looking to build a stronger, more defined upper chest? It's no secret that having a well-defined chest is a common goal among men who are serious about their fitness. And while exercises like bench press and push-ups are great for overall chest development, they may not be enough to fully target the upper chest muscles.

That's where these 5 exercises come in. By incorporating them into your workout routine, you'll be able to focus specifically on building size and definition in your upper chest, helping you achieve that chiseled, masculine physique you've been striving for.

Incline Barbell Bench Press

The incline barbell bench press is a classic exercise that targets the upper chest muscles. By using a bench set at a 45-degree angle, you'll put more emphasis on the upper portion of the chest, helping to build size and definition. This exercise is a staple in many bodybuilding programs and is often used by fitness models and bodybuilders to build a strong, defined upper chest.

Incline Dumbbell Flyes

Incline dumbbell flyes are another great exercise for building upper chest size and definition. This exercise helps to stretch and contract the chest muscles, promoting growth and definition. By focusing on the upper chest muscles, you'll be able to create that coveted separation between the upper and lower portions of your chest.

Cable Crossovers - Bottom to Top

High cable crossovers are a great exercise for targeting the upper chest muscles. By pulling the cables from a high position down and across your body, you'll engage the upper chest muscles, as well as the shoulders and triceps. This exercise is great for creating a well-rounded, defined chest that is sure to turn heads.

Incline Dumbbell Bench Press with Twisting Grip

The incline dumbbell bench press with twisting grip is a variation of the traditional incline bench press, adding an extra twist to engage the upper chest muscles even further. By rotating your wrists during the exercise, you'll place more emphasis on the upper portion of the chest, helping to build strength and definition. This exercise is perfect for those who are looking for a challenging variation on a classic exercise.

Pike Push-ups

Pike push-ups are an excellent exercise for targeting the upper chest, shoulders, and triceps. This exercise is performed in a push-up position with your feet elevated on a bench or step. From this position, you lower your head towards the ground while keeping your legs straight, then push back up to the starting position. Pike push-ups provide an intense workout for your upper chest and can help you achieve greater definition and size.

If you're a man looking to build a stronger, more defined upper chest, incorporating these 5 exercises into your workout routine is a great place to start. By targeting the upper chest muscles specifically, you'll be able to create a well-defined, masculine chest that is sure to turn heads. Adding mass to your body isn't that easy. You need a big focus on your nutrition as well as proper programming so you don't hit a pleateau. For more information, book a free discovery call with us to learn more: Click here.

by nick

5 Must-Try Exercises to Boost Your Running Performance: Plyometrics, Hill Repeats, Strength Training, Interval Training, and Core Workouts

Are you a runner looking to improve your running performance and take your workouts to the next level? Look no further! In this blog post, we'll share five effective exercises to help you boost your running performance. From plyometric exercises to hill repeats, strength training, interval training, and core workouts, we've got you covered. You'll learn how to build explosive power, leg strength, and speed, increase your aerobic capacity and overall fitness, and prevent injuries by maintaining proper form and stability. So, read on and discover how to improve your running game with these must-try exercises!

 

Plyometric Exercises

Plyometric exercises are an excellent way to improve your running performance. By incorporating exercises such as jump squats, box jumps, and lunge jumps into your workout routine, you can build explosive power, increase your leg strength, and boost your speed. Plyometric exercises also help to improve your neuromuscular coordination, allowing you to move more efficiently and with greater ease while running. Additionally, by increasing your leg strength, you can reduce your risk of injuries such as shin splints and knee pain. Overall, plyometric exercises can have a significant impact on your running performance and make your runs more enjoyable. In our Online Coaching programs we steadily introduce plyometric exercises into our clients' running journey. Below is an example of an exercise to integrate lateral impulses:

Hill Sprints

incorporating hill repeats into your routine can be a game-changer. Running up hills requires more effort and engages more muscle fibers than running on flat ground, which helps build leg strength and endurance. Hill repeats also increase your cardiovascular fitness by forcing your heart and lungs to work harder to deliver oxygen to your muscles. Additionally, running up hills can improve your running form and stride length, as you learn to drive your knees higher and push off with more force. By incorporating hill repeats into your running routine, you can boost your speed, increase your endurance, and take your running performance to the next level.

Interval Training

Interval training is a highly effective way to improve your running performance. By alternating between periods of high-intensity exercise and rest or low-intensity exercise, you can increase your aerobic capacity and overall fitness. Interval training is also an excellent way to burn more calories and improve your body's ability to use oxygen, which can lead to faster recovery times and improved endurance. Additionally, interval training can help prevent boredom by providing variety in your workout routine. By incorporating interval training into your running routine, you can achieve better results in less time and take your running performance to the next level. In our Online Coaching we work with a multiple national champion in Triathlon that creates smart programs to increase your performance! If you're interested in more information, book a call.

Strength Training

Strength training is essential for runners looking to improve their running performance. By incorporating exercises such as squats, lunges, and deadlifts, runners can build leg strength and improve overall body stability. This can lead to a more efficient running stride and reduce the risk of injuries such as ankle sprains and knee pain. Many professional runners, such as Mo Farah and Shalane Flanagan, incorporate strength training into their workout routines to help them achieve better results on the track or road. Strength training also helps to increase bone density, which can reduce the risk of stress fractures. By adding strength training to your running routine, you can take your performance to the next level and achieve your running goals.

 

Core exercises

it's time to incorporate some killer core exercises into your routine! A strong core is essential for maintaining proper form and stability while running, which can lead to improved running efficiency and reduced risk of injuries. Think planks, sit-ups, and Russian twists – these exercises will help you build the abdominal and lower back strength needed to maintain a stable and upright posture while running. Not only will a strong core improve your running form, but it can also lead to a more efficient running stride and improved running economy. If you need some inspiration, just look at professional runners like Paula Radcliffe and Eliud Kipchoge, who swear by core exercises as an essential part of their training routines. So, if you're ready to achieve your running goals and become a stronger, faster, and more efficient runner, then start incorporating core exercises into your running routine today! This exercise below is a game-changer for a lot of runners because it requires cooperation of adductors, glutes and your core: The Copenhagen Plank:

 

In summary, improving your running performance involves more than just running more miles. By incorporating plyometric exercises, hill repeats, interval training, strength training, and core exercises into your routine, you can build strength, improve endurance, and reduce the risk of injuries. Whether you're a beginner or a seasoned runner, these exercises can help take your running to the next level.

If you're looking to optimize your running performance, we invite you to book a discovery call with one of our expert trainers. Our team can help you design a personalized workout plan tailored to your specific goals and needs. With our guidance and support, you can achieve your running goals faster and more efficiently than ever before. So, don't wait – book your discovery call today and start your journey towards becoming a stronger, faster, and more efficient runner!

by nick