What does "Core" really mean?

Everyday this word is used and usually represents one thing: Abs. Rock. Hard. Solid. Abs.

But what if we could do more? What if we could take the term "Core" and use it a bit more intentionally in our workouts to benefit everything we do?

In this article, encouraging deep trunk stabilization training with limb movement has shown to reduce low back pain. However, it is to my belief that encouraging deep core activation (or co-activation of the muscles that stabilize the lumbar/sacral region) can have a stronger impact on how much force, speed and endurance the limbs can move.

So... Next time you're wanting to bench more, squat more or simply just become more mobile - try incorporating deep core development with active limb movement along with your "ab exercises."

Try this one out for size during your next workout!

What is a Dynamic Warm Up?

Encouraging some form of a dynamic (movement) based warm up or preparation before training or competition has been a common approach in the industry. Increasing core temperature is key, however encouraging neuromuscular programming and efficiency of of movement is shown in this article to be a product of a dynamic-based warm up.

Physical therapist, Gray Cook has referred to this as "Core Sequencing", a way to "kick-start" the neuromuscular system before events which will call into play the hierarchical structures/tissues of the kinetic chain.

The goal for all of my clients regardless of training age is to have the ability to sequence movements into some form of a dynamic preparation.

Try this exercise before your next workout!

Smith Machine or Free Weights?

A common question I get asked is this: "Nate, which is better - free weights or machines?" In fact, if I was given a nickel for every time I've heard this phrase, I'd be writing this blog from somewhere in the Caribbean. The fact is, both machines and free weights have a wide variance of advantages and disadvantages based on the clients specific needs.

In this study, they compared bench pressing using two different modes: Smith Machine and Barbell. Using EMG (measurement of the electrical activity delivered to the activating muscle) they determined that activation of the pec major and anterior deltoid were about the same. The difference was with the middle deltoid - which was HIGHLY more active during the Barbell bench press than with the Smith Machine.

This increase in activation was linear to the increase of resistance. In other words, the heavier the weight, the more the muscle had to work. (Simple, yet so elegant.)

Reasons for the increased activation of the middle deltoid, they concluded, was that this global mover would actually fire as a GH (glenohumeral) stabilizer. Fascinating! What I would like to know is how the lower trapezius, pec minor and SITS muscles respond. Assuming there is less activation of the deep core muscles during the Smith Machine bench press, does that have an influence on the reduced activation of the middle deltoid? Increased activation of the SITS muscles? Interesting...

Overall, their final conclusion was supporting the Barbell bench press for improved upper body strength development - and I would agree. One of the greatest benefits of exercise is creating the path of motion yourself. This leads to improved kinesthetic sense, increased calorie expenditure & fiber recruitment and overall movement quality (granted the structural integrity of the kinetic chain is sound).

So dust off those benches and don't be afraid to move a little iron around!

Post Workout Meals

The saying: "Breakfast is the most important meal of the day", has been handed down from parent to child for many years. While this iconic meal is very important, for those of you wanting to increase muscle or lose fat there is one other meal you may want to consider:

The Post Workout Meal.

Current research suggests that after a hard workout, the human body is depleted of its nutrients and is more able to absorb more from the food we eat to encourage replenishment.

On top of that, the following article states that a ratio of 1:2 protein to carbohydrate intake (as compared to just carbohydrate) following your workout can have a very significant impact on increasing muscle protein synthesis. This is good news which can lead to:

• Increased daily calorie expenditure
• Increased fat loss
• Increased muscle growth
• Increased hormonal receptor response (leads to muscle growth)
• Improved body appearance!

So next time after your workout, remember to take in a quick digesting protein and carbohydrate meal to help encourage muscle synthesis and reinforce what you are working so hard to improve - YOU!

Task Specificity?

Lately, our focus has been the shoulder complex. Being the most mobile joint in the human body (and a joint we use everyday), I believe that many of us take our shoulders for granted. This often places forces on the joints that can lead to dysfunction or injury.

As a professional, understanding the dynamics of the shoulder can help us better serve our clientele.

In this article, the authors reviewed the roles of the shoulder muscles in task specific mechanisms during medial and lateral rotation. They found that during medial rotation, the subscapularis was called into play heavily. During lateral rotation, the supraspinatus, infraspinatus, serratus anterior and lower trapezius were called into play.

While this is no surprise, it was later noted that by increasing the rotational forces (resistance) that these muscles increased force output while the global movers (pecs, lats, delts) did not increase force.

Of interest, the scapulothoracic stabilizers contracted with more force as the torque increased. This provided additional stability at the ST joint while the deltoids provided dynamic stability.

Interesting! Another article proving that ST stability is the way to go! Think about throwing... The lower body & trunk are the power producers, the ST joint is the regulator/transmitter and the GH joint is the delecerator!

Cool! Cool! Cool!

Try this exercise to improve shoulder mechanics and improve injury resistance. Enjoy!

Our focus this week in class has been the shoulder complex and the different pathologies of scapulohumeral dysfunction. This article states that benefits of even one training day focused on improving shoulder dysfunction can have a benefit. Create new motor programming through quality exercise and lead the way to function!

Try this exercise to help improve shoulder stability and pave the way to improved movement of the shoulder. Oh, and for you tough guys... Remember - The better you move the MORE you lift. Enjoy!

PROMOTION - A New Beginning!

As an educator, it is necessary to stay up to date on changes, theories and research of your perspective industry. Whenever I address a new class I remind them that I always reserve the right to change my mind. Change is one of the dependable constants of life - and my website has been no exception.

I hope my clients and students enjoy the new format of the website - of which I thank my best friend and wife, Angela Regensburg for taking time to put into digital format everything that I wanted.

To kick off the new services, I am offering a promotion of $1 for two weeks of my online coaching services for the first 10 people that sign up. Here's what you can expect:

• Movement-based approach to exercise focused on improving mechanical function of the body to get the most out of your workouts. We are confident that this will be beneficial to those of you who want to improve strength, reduce fat, improve health, improve athletic performance and continue post-rehabilitation.

• Program Design

• Your personalized program design is just that – PERSONALIZED. After reviewing your needs, wants and direction I will personally create a winning program that will not only work, but also take into account your weekly availability, the resources you have accessible and your desired location of training.

• Email Consultation
• During the time of your membership, you will have access to email support. You can use this support to ask questions, pose comments and seek advice.

• Goal Setting & Direction Coaching
• After reviewing your needs, we get right down to business about what you really want out of an exercise program. We recognize that you are working hard for your results, so it’s only fair that you get the information and direction you need to succeed.

• Needs Analysis

• Our needs analysis includes a one of a kind approach to help gain an understanding of the specific needs of our clients. This can include: compatibility to exercise, injury prevention, postural review and movement screening