Choosing the Right Fitness Professional

I was asked very recently about how to choose a good personal trainer. In my opinion, a good personal trainer will not just be a "trainer", but a fitness professional. The professional must take into account the needs as well as what the client wants - which often may not be the same. Here is a general approach to a good fitness professional:

ASSESSMENTS:

Assessments help us determine what the client needs (movement analysis), what direction we will be taking our client (road map) and any special considerations that relate specifically to the client (injuries, health issues and goals). The professional will use this information to develop a periodized program specific to the client.

If a professional does not do any assessments or show a plan for success, then I'd call foul.

BEHAVIOR CHANGE vs. OUTCOME

An outcome would be losing 10 lbs. A behavior change would be encouraging a client to be accountable for their weekly training and meal frequency. If a behavior is changed, then the outcome will follow with a focus on implementing these aspects PERMANENTLY into their lives.

Placing your focus on the outcome will leave the client psychologically unchanged in their approach to a plan and can set them up for a fall.

RECORD KEEPING

Does your trainer wing it? Do they ask you what YOU feel like doing in the workout? Answer this: Why pay them if YOU are going to be dictating the workout. I often tell my students, there is a large difference between winging it and changing on the fly. No plan = winging it. Implementing planning flexibility in a changing environment = changing on the fly.

On top of this, how will the trainer record the client's success? It's through validity and reliability that testing (assessment) protocols are founded. If there is no value, how can the trainer help the client? They won't.

Find the value and measure the success. Photos, workouts, re-assessments, body measurements - ANYTHING.

SUMMARY:

Ultimately, I look at everyone as an athlete regardless of age, gender or goals (it's the strength coach in me...). Next time you're with your trainer, or you are thinking about hiring a trainer - take these bits and use them to your advantage.

Good luck!

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!