Mobility

Six Trainer Tips for Maximizing Your Program

You can, you should, and if you’re brave enough to start, you will.”

~ Stephen King

Your trainer can do a lot for you, and well they should – that is what you pay them for after all! But there are some things that YOU must do in order to maximize the benefits from the work you putting in, before you can display any dissatisfaction with your program or lack of results.

Six Things You Must Do To Get The Most Out Of Your Program!

#1 – Foam Roll!

Before. After. At home while you watch TV. On the weekends. Foam rolling is maybe your best tool for preventing injury during workouts, improving your mobility so you can ingrain new functional movement patterns that will last, and improving recovery after workouts! Roll muscle bellies, avoid ligaments, tendons, bony processes and soft areas.

#2 – Do Your Homework!

The buck does not stop with foam rolling before sessions, consider adding mobility work into your daily routine to help open up your problem areas and allow you better movement. Your trainer should already know your tighter, less mobile areas so just ask for some suggestions. Froggers/Quad Rocks for tight hips; Inchworms for hamstrings; Lat Activation for shoulder mobility, etc.

#3 – Acknowledge Your Limitations!

There is ALWAYS a way to regress a movement pattern so that you can be more successful at it. It’s one thing to challenge yourself – and of course you should; it is another to force yourself into an injurious position you are not ready for! To push yourself beyond your limits will reduce and not expand them, working within the edge of your ability is how we get stronger without setbacks, complications and extreme hardship! It has to feel like work, but it doesn’t have to feel like suffering.

#4 – Ask for Progressions!

If you find yourself complacently meandering through a movement wondering why you are wasting your time, point it out to your trainer! We know sometimes people don’t want to be spotlighted or viewed as a show-off, but more than likely if it’s THAT easy you are probably missing a key point of the exercise. Help us help you by keeping open communication about what you’re feeling. Which brings us to our next tip…

#5 – Give Us Feedback!

Let us know what you like or don’t like, and WHY – If you don’t like it because it just feels too hard, maybe it’s time to talk about regressions so you can feel successful. If it hurts your back, knees, neck etc most likely something has gone awry with your movement pattern or a latent injury is rearing its head – both of which your trainer may be able to figure out ways to work around and ultimately help you overcome!

#6 – Do Your Part In The Kitchen!

All the training in the world won’t compensate for poor diet, and we have numerous blog posts that can help steer you in the right direction there. Whether you want to lose weight, bulk up, improve your athletic performance or just reduce your risk of developing the major diseases (CVD, Atherosclerosis, Diabetes, etc.) a major component of reaching your goals is going to be what you put into your body when you are not with your trainer.

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We can’t push you to be your best if you are dehydrated or if you are dizzy due to low blood sugar or sluggish due to a belly full because you ate 20 minutes before your session. Get to know your body, try different things and see what works best for you! Below are some resources for more information on nutrition!

What to Eat, When to Eat and What it Means for Your Workouts.

Junk Food Disguised as Health Food

Clean Eating With Convenience

Water and Weight Loss

Five Stretches You Shouldn’t Live Without!

…and sometimes – it is that simple!

Flexibility and “warming up” are two of the most highly underrated fitness principles around. Sure, many people warm up before an intense workout, but what about the rest of your day? As soon as you wake up – what has your body been doing for the last several hours? Lying still.

As soon as you step foot out of bed you begin placing demands on your body to lift, bend, and hustle around to keep up with your day. Start your day with a bit of injury prevention and increased blood flow, and you might be amazed at how it makes you feel.

Start from the ground up!

Plantar Fasciitis and other foot issues can make stepping out of bed painful or challenging due to the foot being in a pointed position through much of the night. Try flexing the foot up towards you and holding for 20 seconds 3-5x/foot. This can be done by sitting on floor and using a towel to pull the upper foot toward you. Or sit on your heels with shins and feet flexed under you. Sit back on your heels for the same amount of time. If you have a step nearby, you can also let your heels hang off of it like you would a calf stretch. All these movements bring your toes closer to your shin in a flexed position, stretching the foot fascia, and helping you get ready for the day!

The World’s Greatest Stretch??

We didn’t name it, but with a name like that it has some serious expectations to live up to, and it does a decent job! This awakens all the major muscle of the body. Hold each position for a few seconds and perform 3 movement patterns per side. This stretch is great to utilize throughout the day since it also stretches out the main muscles affected by sitting for long periods of time!

Watch the video to see what the buzz is about!

Wake up your spine!

The Cat/Cow Stretch can help relieve tension in your spine, morning or night, by opening it up and decompressing vertebrae. Set up in a quadruped position (all-fours: wrists under shoulders, knees under hips) and inhale while gently moving the chest/belly toward the floor so the spine is in extension. Exhale as you press into your hands, tuck the tailbone under, pull the chin toward the chest and round the back upward allowing the shoulder blades to move apart. Perform 10 reps or as many as you have time for.

You’ve got a litte tension in the those shoulders…

Wake up the spine and shoulders in the morning by simply standing and standing tall & reaching the arms overhead as if trying to reach the ceiling. Then work into a reverse shoulder stretch – clasping the arms behind you and lifting hands gently toward the ceiling near your edge and hold for 20 seconds.

Get off my back already!

Several statistical analyses have put the number of Americans suffering from chronic back pain above 10%. Our spine is the root of basically all movement, so we are driving home the importance of maintaining mobility and joint health in your back!

The Cobra stretch awakens the body with full extension of the spine, neck, shoulders, and chest. Lay on the floor, belly down. Place your hands under your shoulders, press into the floor, and lift the chest. Keep the abdominal muscles turned on, and draw the inner thighs towards each other to avoid hinging at the low back.

Watch the video for a demonstration!

The Inside Scoop on Ellipse Workout Programming

A lot goes into our programming at Ellipse Fitness. This week we’ve brought you a sneak peek into the what some of the components are, and the how’s and why’s of what we do at Ellipse to get RESULTS from our members. Each paragraph corresponds to the respective workout of the day, in order throughout this week!

(Monday)
One important component we look at is Training Volume. # of sets X # of reps. More Volume = More Results/Muscle Growth. No matter the reps, the key here is to work up to – or close to – fatigue to continue to achieve results. However, ONLY doing high volume work can lead to burnout or injury which is why we do not perform high volume workouts exclusively.

(Tuesday)
Power is another factor we take into account when designing workouts. Remember our partner-resisted runs and broad jumps earlier this week? Power is a combination of strength and speed that reflects how quickly you can exert force to produce a desired movement. As we age, power diminishes even quicker than strength, so it’s important to make it a part of your fitness program. Power training increases reaction time (think catching yourself during a trip or fall). You can’t be powerful without speed, so if you are strong, work on your speed; if you are fast/reactive, work on the strength piece. It is important to train both aspects for overall health and quality of life.

(Wednesday)
How can you get better at a specific movement or activity? In short, work on the movement pattern! If you struggle stepping up on the boxes, to a specific height or with weight? Work on your split squat, increasing your range of motion first and then adding weight to the movement. If you can’t perform a solid chest press, a push-up will be a real challenge. Both movements require core stability in addition to chest, triceps, shoulders, and back strength, however a push-up forces the core stabilization and works on relative body-weight strength – making it a more difficult move. You may have heard us reference ways to practice push-ups without dropping down to the knees because this common regression takes most of the core work out of the movement, making it difficult to ever progress to a push-up from the full plank position. This principle is called Specificity.

(Thursday)
Much like power, Mobility declines drastically as we age if we don’t continue to work through a full range of motion. Mobility training also promotes healthy joints and helps to prevent injury! Flexibility is only one component of mobility. Mobility is flexibility under tension – think flexibility that you can actually put into practice in your day-to-day life. Passive stretching to improve flexibility can last as little as a few minutes sometimes, while mobility exercises actually change the way your body is able to move. Walking like a monkey is a lot more than just a fun move to practice

(Friday)
Rest Based Training (RBT) is another really effective way to achieve strength gains and fitness results. The motto: Push until you can’t; rest until you can again. This training format prevents overexertion, allowing even high intensity workouts to be executed safely. Studies have shown that when individuals are given the opportunity to control their own work to rest ratios, people exercise at a higher intensity than predicted by the researchers. The rest is shown to make exercise psychologically easier, often providing a more enjoyable workout in addition to being safe and effective.

(Saturday)
If you’re one of our members you’ve probably been waiting to hear us talk about this next one: Kickboxing! In addition to being a really great cathartic experience that allows you to melt stress right out of your body, kickboxing complements our strength training perfectly by addressing some other key factors related to health and well-being. It sharpens the mind by improving neuromuscular connections, coordination and proprioception, it has been shown to slow the effects of degenerative diseases such as Parkinson’s, Alzheimer’s and Dementia, and it increases you aerobic capacity, abdominal and upper body strength!

Tune in next week for more!