Open – BodyGrades Blog

BG-16: In The Beginning…

Coach T — Tue, 27 Feb 2018 22:05:12 +0000

IN THE BEGINNING…. If you are new to working out, or it has been a while, one thing to remember is that consistency is important, but not giving up is paramount. In the beginning of any workout program, regardless of workout experience, people all-too-often stop, giving up way too soon because they “aren’t seeing any changes” fast enough. However, just because you don’t see the changes happening, as quickly as you would like, doesn’t mean that changes aren’t happening. Any time any one start or get back into a working out, changes immediately start taking place, starting on day one. Everything from the workout mindset to blood pressure adjustments on up to an increased activation of the digestive system start to kick in, and on up to, of course muscle activation, just to name a few. But before your goals of standing in the mirror and seeing a slimmer, more fit you, something else has to take place, which also starts on day one and goes on forever (or until you quit – whichever comes first). This something is something that you will never see happening and is something that HAS TO take place before any muscle can respond to any work that you do and before any cardiovascular conditioning can be improved. In fact, for the first 2-3 weeks (or more) of starting any program it is this that you are (unintentionally) working on. This something is something that always happens behind the scenes, works harder than any muscle you will ever work, works even when you are at rest, and is something that you will never actually see working but will noticed that it has been worked. Our neurological system is the most amazing system that we have. It is because of our neurological system that any other system is able to do anything. When it comes to fitness training it is no different. Most people give all the credit to one’s gains to the muscular system, because that is what they can see when they look in the mirror if they stay at it long enough. However, what we are able to see when we look in the mirror – or what others are able to see – really, is because of what we are unable to see, which is our neurological system hard at work. One way to think about the neurological system is if you walk into a dark room and you flip the light switch on. Even though the light bulb is 10 or 15 feet away from the switch, once you flip it on, the light comes on instantly, unless the bulb is burned out. You don’t see the protons and electrons traveling up the wire to the light bulb, but you know they are working because you the light came on. Although there are some differences, our bodies pretty much work the exact same way. With just a thought – the flipping of a switch – our muscles will contract the same way a light bulb comes on – instantly, unless, of course there is some trouble with the body’s wiring (which is what happens with a stroke). With every workout, whether you are just (re)starting after a hiatus or returning after yesterdays, you are initially and consistently training your body to send a stronger nerve signal to the working joints and muscles of the body, which starts to take place, even from day one. It is because of what you have done, in any workout leading up to the present one, that allows you to have some strength as you return to working out. This is what many people like to call muscle memory. It is because of this, especially when getting (re)started, that you will always notice strength improvements and better body control long before you see any see any muscle growth. But if you stay consistent, you are sure to see the muscles start to respond as well. You can check out the rest of my posts by clicking here, or, if you have questions or need help with your fitness program or joint and muscle pain management program, you can contact me by clicking here.

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BG-15: Getting Faster Results and Breaking Through A Plateau

Coach T — Tue, 07 Nov 2017 20:30:30 +0000

It was about a month ago that I sent out MY LAST POST. And in that post I talked about what I found to be 7 key factors to consider when planning your workouts. Now that you have an idea on how to plan them I’m going to tell you about 5 hacks that you can include in your workouts that will not only take you to the next level, but will help you break thru ANY plateau. But before I go into that, let me first mention that nobody, EVER! has started a fitness training or rehabilitation program and said that they did NOT want to get better, they didn’t want more energy and that they didn’t want to feel stronger, faster or healthier. None of my physical therapy patients have EVER said that they did NOT want less pain, didn’t want to move better or didn’t want to lower their risks of falling either. It just doesn’t happen. Every client or patient that I now or have worked with in the past comes to me with one goal in mind….and that is to leave better off – health-wise – than how I found them. I’m sure you’ve heard that if you simply do more, consistently, on most days than what you have been doing on any of the previous days that you can get results – especially if your eating habits stay the same or get better. And its true. But at some point, unless you are okay with plateauing, and in some cases regressing, then you’ll want to consider this concept, because it is this concept that allows my clients and my patients to get results. That concept is called the OVERLOAD principle. And just as it sounds and as I tried to describe, it is simply doing more in todays workout than what you did during the previous workouts. There are 4, well 5, elements that I use in every one of my workouts to get the people that I work with results. The nice thing about them too is that they are not independent of each other. Although not every one can handle this, but two or more of these elements can be changed simultaneously. But, let me advise you, changing two or more of these elements during the same session IS NOT FOR EVERYONE Doing any of these 4 things can enhance (or destroy) your next workout, so proceed with caution. You can – Add weight weight – Do more repetitions – Increase the number of sets – Decrease the amount of rest time between sets, or, one of my personal favorites, – Increase the speed at which you move the weights (while maintaining control of the weights and still with good form) Feel free in getting creative. It doesn’t have to be the same modifications every time. Mix it up. And not just on varying days but also during the same workout you can switch it up at different points within the workout. For example, with your first set of upright rows, do your normal number of reps, wait your normal 2 minutes between sets, but then on the second set, increase the number of reps but wait only 1 minute before starting your 3rd set. Do you need help getting started or do you need alternate exercises because of some limitation? Well, now you can get workouts that are customized to your needs and your limitations. CONTACT ME for details…. CLICK HERE to view all of my previous posts and CLICK HERE to contact me.

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BG-14: 7 Key Factors To Getting Strength Training Results

Coach T — Wed, 11 Oct 2017 13:55:27 +0000

If getting fitness results were only as easy as pushing a button, we’d all just be average. But do you know how, no, I mean, really know how people are getting fitness results? I don’t just mean fitness results, as in looking lean or appearing to be in shape, because not all in shape people are healthy. I mean, results because of the work that they put in consistently, that actually leads to better health, greater strength, more energy, fewer or no chronic health risks, that beach body, less joint and muscle aches and pains……shall I go on? Most people start fitness programs with the speed of a Tesla Model S P100D, but then stop with the abruptness of a fully loaded dump trunk that has run out of gas going up hill. It’s no wonder the get-fit-quick schemes outsell gym memberships, because it takes conscious effort. So the next time you start and stop, and then turn to extreme measures, think about this, the get-fit-quick schemes sell easily and are what 67% of the population is doing. But the 33% of the population who are healthy and staying fit are simply eating well and staying active, consistently. It takes the same 21 days for someone who is not healthy to establish healthy habits that it takes for someone who is. One of the reasons people give up so quickly is because they aren’t seeing the results fast enough. But what they don’t realize is that, even in just getting started, – just in doing more than what you have been doing – changes are already happening on the inside, even though you can’t see them happening. But that is where it all starts. Remember, it is the unseen that leads us to and creates for us what IS seen (in the mirror and on the beach). If you’ve read any of MY PREVIOUS POSTS you’ll know that I believe certain kinds of equipment should be reserved for certain types of exercisers. You’ll also know that I believe that anyone who walks into a gym, under their own power, should not be sitting down to exercise once they get in there. I don’t like the “one-size-fits-all,” single-plane-and- machine-supported-movements-approach-to-exercise, because that is not how we normally move or function. Let me ask you this, when was the last time you had to be super-strong while sitting down? SIDEBAR: If you’re not sure on alternatives, CLICK HERE to contact me. But what, along with consistency, are the key ingredients that make up a good strength training program? Here are seven: Select a weight that allows you to perform 8 to 12 reps per set (10 to 15 reps for older adults or if you are just getting started in the weight room) Train each major muscle group for a total of 2 to 4 sets Perform each set to the point of muscle fatigue but not failure Rest for 2 to 3 minutes between sets to improve muscular fitness Perform 8 to 10 reps with proper technique Resistance train two to three days per week on alternate days (allow 48hrs pass before working the same muscles to let the muscles recover) Continually progress the training program by gradually increasing the weight each week In my next post I will discuss the various ways to manipulate each session so that each one is different. If you need help in getting started or need ideas on “what to do next,” CLICK HERE to contact me. Tim Williams, Performance Coach BodyGrades Blog: Blog.BodyGrades.com Website: BodyGrades.com

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BG-13: Taking Things Too Far

Coach T — Thu, 24 Aug 2017 17:15:01 +0000

I am all for challenging myself and my clients to see and to show them what we are capable of, because, after-all, challenges are the very reason you, I, or any of them are able to get better at anything that we do. If we want to know what we can handle, or if we want to grow or get better, at doing anything, its simply what we have to do. Often times, however, too many people take things just a little too far in the weight room and cause a lot of structural damage in the process. Its ok to accept challenges, but its best, before-hand, to know what you are doing. Most people who aren’t in the health, fitness, wellness and rehab industries tend to forget, or, I guess, not realize that when you exercise you are affecting more than just the intended muscle. Even some of those that are actually in the fitness and wellness industry either forget or simply don’t know. But when you are well aware of the body’s anatomy, you are well aware that the body contains other soft tissues that also support the body, such as tendons, ligaments and cartilage, which are all found around the areas of a joint. And because of that, not all exercises and all movements are good for you, regardless of who has been doing them or for how long they have been done. Take the deep squat for instance. In this exercise, the goal of the exerciser is to squat down, keep the feet flat and take the hips down as close to the floor as possible – beyond the point where the quads and glutes are even working – and then pushing yourself back up from that position by contracting the glutes, quads and hamstrings. I have 2 problems with that exercise. First, I STILL cant figure out, exactly what muscle(s) you actually are using to get yourself up from that deep squat position. Because the muscles you are supposed to be using become so overstretched that they virtually become inactive at the bottom range of that movement. Second, the amount of stretch that gets put on the patellar tendon once you are beyond 90 degrees (plus or minus) at the knee joint is way beyond the amount of stretch that is supposed to be put on it. This exercise also puts the meniscus (knee cartilage) and the Anterior Cruciate Ligament – aka the ACL – into bad positions as well. Ligaments are designed to have some give but no true stretch. ACLs are designed to have even less stretch than what the ligaments are supposed to have. By doing this exercise, and adding a hundred pounds or more of weight, on top of the body’s weight, it puts the joint at significant risk for injury. Joint laxity and instability of the knees start to develop because the tendons and ligaments DO NOT have that same recoiling effect that muscles have. Another fan favorite exercise that should be banned is the tricep dip. The stress that gets added to the ligaments and tendons of the shoulder, with this exercise, puts you in the same position as with the hips and the deep squat. It creates a lot of instability which can lead to a lot of aches, pains, dislocations, tears and even surgeries. Just because its an exercise that has always been done, doesn’t mean you should keep doing them. The risk of taking your exercises too far is not worth the investment, so choose your exercises wisely. CLICK HERE to view our previous posts, or CLICK HERE to contact us.

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BG-12: I Don’t Like To Use Big Words part 2

Coach T — Fri, 04 Aug 2017 17:01:38 +0000

Until last week, the word proprioception has been a term that many of you have never heard. As I said in last week’s post, the word describes the brain’s ability to sense where all of the body’s parts are in space, at any given time. In addition, because it “knows,” it has the ability to change from one position to a new position, ALMOST instantaneously. This allows us to do everything from simply turning our head to look in a new direction, to reaching for something that is sitting on the other end of the table and to move, react or reposition ourselves when we need to protect against injury. But what are some of the ways that we can improve our proprioception? In ONE OF MY PREVIOUS POSTS I talked about, well, I actually wrote a series about, how most people who walk into the gym should not be using the seated exercise machines. One of the benefits of doing exercises while standing is that the body’s smaller muscles have to work. These fine, smaller muscles typically creates the movement that allow small position changes to occur, that don’t require a lot of force. Plyometric exercises are another good way to improve proprioception. An example of a good plyometric exercise is throwing a ball off of a mini-trampoline and catching it – the smaller the ball and the harder you throw it, the harder your brain has to work and the faster it has to respond to get you into the right position to make the catch. (FYI: Probably best to start out using something along the lines of a dodgeball ball, as opposed to a golf ball). One of my favorites, that is so simple and can be done anywhere, at any time, is standing with your eyes closed. Closing your eyes shuts off the use of your vision to tell your brain where all of your body parts are in space, and not just in relation to the body itself, but also to its surroundings. You can feel your proprioceptors working harder the very minute you close your eyes and keep them closed for any time longer than a simple blink. You can also feel them working and get a similar affect by simply standing in a dark room. One amazing thing about the proprioceptors and the body’s neurological receptors and sesnory organs is that there is no limitation to what it can handle. The brain is aware of where each arm is and where each leg is, but also where each finger and each toe is. It knows whether a hip is flexed or extended, a knee is bent or straight and whether one arm is above your head while the other is scratching your back, and at a moments notice is able to move each limb into its exact opposite position, immediately and simultaneously or in an exact sequence that you want it to move in – think about a dancer, a gymnast or a football player. All of them, on a regular basis, train so that everything is in sync and move how they want it to move, in less than a moments notice. Improving proprioception improves the body’s awareness and its ability to protect itself, at any given time. Read more of my blogs by CLICKING HERE, or learn more about me and what I do by CLICKING HERE. Have questions or need help? CLICK HERE to contact me.

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BG-11: I Don’t Like To Use Big Words

Coach T — Fri, 28 Jul 2017 15:46:03 +0000

I don’t like to use big words because I don’t like to sound too pretentious when I write or speak. Occasionally, however, a word pops up in my head that I simply have to use because of its impact on how our bodies function, how we manage pain and on how we prevent injuries. In fact, because of those things the word is even bigger than what it appears. Proprioception, is the brain’s ability to know where all of its body parts are in relationship to its surroundings. It is part of the body’s sensory and neurological system that helps to protects you. Have you ever walked down a level hallway and got to a point where the floor is uneven or it drops off and you didn’t see it coming? Well, at that very moment that you take that next step, gasp and tense up, all at the same time, because the floor is not where you thought it would be…..that is your proprioception at work. Another good example is when you are lying on the edge of the bed and you start to roll off. The muscles throughout the body contract, without you even having to think about it, in an effort to keep you from falling out. Our neurological system is hard at work all the time, and our body’s ability to protect itself depends heavily on this system. In one of my previous posts I wrote about how sitting to exercise is one of the worst things that someone can do, especially when that person doesn’t need to. This posts builds on that because when we sit, our proprioception does not become stronger, it actually becomes weaker. In fact, sitting suppresses the neurological system, which, in turn causes a delay in the muscles contracting. So next time you are lying on the edge of the bed and start to roll out, it may not be until you hit the floor that the muscles contract. And, by then, they are contracting because you have already hit the floor, not because your proprioceptors recognized that you were falling out. Next week, in my next post, I will discuss some of the things that you can do to improve your proprioception. The first one will sound so simple, but it very well may be one of the hardest things you’ve ever done. Up for the challenge? Check back next week to find out just what that activity is. CLICK HERE to read all of my previous posts and CLICK HERE to learn more about me.

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BG-10: Sometimes I Cringe

Coach T — Fri, 14 Jul 2017 13:38:46 +0000

If you’ve read any of my previous posts, you know how I feel about the seated exercise machines. While they can provide some benefit – for the right individuals, I don’t feel that they are the best option for the majority of fitness center members. HOWEVER, if you don’t know how to use the pulleys or the free weights, I’ll give you a pass to use those machines, but ONLY temporarily, because exercise safety is of the upmost importance. I love the fact that so many more people have taken a personal interest in their health. It doesn’t matter to me if you are trying to boost your sex appeal to get more likes from your beach photos or if it is to be more healthy so that you can lower your healthcare costs. It really doesn’t matter. What does matter, however, is that when you are in the gym, that you are exercising using good mechanics. No one wants their photo likes to go from, ‘I’m on the beach and I’m sexy’ to, ‘Pray for me, I’m in the hospital’. What I DO care about, however, is that people learn to move correctly, even if it means less weight initially, plus, I prefer quality over quantity. Motion, movement, performance and mobility is what I love and it’s what I do. It is a beautiful thing. Sometimes I cringe, however, when I see someone in the gym swinging their back so much as they try to do arm curls with 100 pound dumbbells in each hand, or when I see someone unfolding themselves as they try to leg press (ya know, the machine that I HATE!) with hundreds of pounds on each side. Exercise should never look like a spinal disc is about to slip out of someone’s spinal column, through their skin and onto the floor. Like I said, sometimes I say something. Sometimes I say nothing. But sometimes I walk past them as they are exercising and drop one of my business cards by their cell phone and towel. Okay, I may not actually do that, but you get the picture of how important mechanics are when it comes to any type of bodily movement, whether in the gym, exercising or at home picking up a newborn. The idea of going to the gym and exercising is so that you can become stronger, move more efficiently, and live a healthier lifestyle with fewer aches, pains and injuries. CLICK HERE to read all of my posts and CLICK HERE to learn more about me.

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BG-9: Joint and Muscle Injury and Nutrition

Coach T — Fri, 07 Jul 2017 14:07:39 +0000

When most people think of food and nutrition, most only think about how good or bad something tastes, and occasionally the impact it has on their waste lines. But did you know that good nutrition also plays a role in your bone, joint and muscle health as well? CARBOHYDRATES When we are low on our primary source of fuel, carbs, our thought processes and the signal that tells our muscles to move, when we them to move, gets delayed. And since you learned in one of my previous blog posts that there is a timing element in (fluid) movement, that timing element gets disrupted. These kinds of delays can cause a number of issues from muscle strains to joint dislocations and ligament tears. PROTEINS Muscle is primarily made up of protein. When we exercise, we get little micro-tears within the muscle. Muscle building and greater strength happens when those micro-tears – holes, if you will – are filled in with protein. But the job of protein doesn’t stop there. In addition to building muscle, it is the job of protein, as you can see, to help rebuild tissue. While building and rebuilding may sound the same, some see building in the preventative sense and rebuilding in a rehabilitative sense, such as after an injury or a surgery has occurred. Either way, it is protein’s responsibility to get the body’s tissues to a functioning or improved state. FATS Most people see fat in foods as a bad thing when, in actuality they are not, some of them are not, anyway. The good, healthy fats play a significant role in the body. Since this is all about how nutrition plays a role in injuries and pain, lets talk about bone. The bones of the body provide protection to the organs and give the body shape and structure. Osteoporosis is a condition that can put the organs at risk and disrupt the body’s shape and structure. Osteoporosis can cause the bones of the body to become thin and brittle, especially the weight bearing bones such as the hips. It occurs for a couple of reasons, one of them being a deficiency in calcium and vitamin d. “But wait,” says one of my clients, “my doctor told me I was low on vitamin d” – as are most people in the world, creating an epidemic – “so he prescribed me a very high dose of vitamin D.” Some sources say that vitamin D deficiency affects close to a billion people. But since this epidemic began, and vitamin d has been passed out like candy, the numbers have not changed. In fact, they may have actually gotten worse. Any clue as to why that is? It is because most people don’t realize that vitamin D (and vitamins A, E and K) are fat soluble vitamins, meaning, they need to be consumed with some type of (healthy) dietary fat in order to be absorbed. As with my client, a number of people take vitamin D on an empty stomach and with water, so its no wonder the rates of vitamin D deficiencies – and cases of osteoporosis – are not changing. The consumption of fats is not just about preventing osteoporosis and building up the strength and resistance to bone fractures, or about “not getting fat.” It is about consuming fats so that other (micro)nutrients, vitamin A, D, E and K can do their job as well. All 3 macronutrients, carbs, proteins and fats all contribute to our overall health and in more ways than just with our waist lines. Our energy levels, our movement efficiency, our muscle development and our resistance to bone fractures and muscle and ligament tears are greatly impacted by what we eat and how much we eat. Learning how to include each one of them in your daily meal plans can keep you off the sidelines and on the fields for much longer, as well as help you recover if an injury does occur. You can read any of my other blog posts by CLICKING HERE, or, to learn more about me you can CLICK HERE.

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BG-8: Machines vs Free Weights: Which One Is Best For You pt 3.1

Coach T — Fri, 30 Jun 2017 12:58:59 +0000

Exercise progression and consistency are the keys to success in the gym, which carries over to success in our day-to-day activities and in our weight loss and strength gain efforts. Over the last few blog posts I touched on the concept of exercise progressions. Although I didn’t call it that, and I skipped over some of the finer-and-in-between points, you saw how seated exercise machines can limit you. My attempt was to show you how, not only do they limit you, but they actually move you backwards as opposed to progressing you forward. In my experience, as both a physical therapist and as a fitness trainer, my goal, and the goals of my clients and patients, have always been to be able to function better by using exercise progressions – to be able to go from lying down to sitting up, then from sitting up to standing, from standing to walking, and then from walking to running. On one end of the health and fitness spectrum there is some kind of dysfunction, difficulty in functioning or having a low ability to function – for whatever reason – which is where aches, pains, injuries and surgeries tend to hang out. On the other end of the spectrum are the high functioning, elite and professional athletes – the ones that move so well, in every direction and with so much energy that they make it look effortless. You can’t get to that point if most of your exercise time is spent in a seated position. I talked about the seated exercise machines and the cable pulley systems. These two ways of exercise, I believe, are the 2 most central ways on the exercise spectrum. On the lowest end of the exercise spectrum, beyond the seated machines, are mat tables and thera-band, that you could use while lying down, while on the other end are the dumbbells, kettlebells and weighted plates that you could use while walking, running, jumping, changing directions and so on and so on. In closing this series out, I want to point out that the most important thing to success in the gym is starting out where YOU are and gradually progressing to where it is you want to be. And Im not saying that you won’t have setbacks. What I am saying is once you “get to where it is that you want to be, fight with all you’ve got -thru consistent efforts – to stay there. Don’t sell yourself short or miss out on some of the benefits of exercise, by going to the gym and sitting down if you don’t need to be. If you walk into the gym, under your own power, skip the seated exercise machines and improve your ability to function, faster, by doing more exercises standing up, whenever possible. Got Questions or Want Some Help, CLICK HERE to contact me. You can read this entire series and all of my other posts by CLICKING HERE, or, you can learn more about me by CLICKING HERE to go to my main website. BODYGRADES®

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BG-7: Machines vs Free Weights: Which One Is Right For You pt 3

Coach T — Wed, 28 Jun 2017 16:48:13 +0000

BG-7: Machines vs Free Weights: Which one is Best For You, part 3 In the first part of this 3 part series I talked about how gyms waste space by filling their gym floors ½ full with seated exercise machines. While these machines do serve a significant purpose for the right people, I do think they should be reserved for only a fraction of the people who use them, because your ability to provide your own movement and stability gets lost. In the second part I talked about the limitations of those seated machines and how, basically, if you are able to walk into a gym, unassisted – and without an assistive device – those machines, for the most part, should be off limits. I also, in the 2nd part of the series introduced the one machine that every gym should have more of. In this 3rd and final part of the series I’m going to talk about why the cable pulley machine should be the only machine that – im guessing – 95% of they typical gym users should be using. Most people who go to the local fitness centers are there to either lose weight or build muscle. And the key to whichever one is your primary goal is in muscle development and strength building. In muscles development and strength building, well it’s obvious why muscle is important. Muscle plays a significant role in weight loss, also, the more muscle you have the faster your metabolism. Yes! Those seated machines are definitely capable of helping you build muscle, but there are 2 important things that they miss, that the cable pulley machines do not. 1st: Anytime there is movement, controlled movement, there has to be a point of reference. In other words, there has to be a point of stability in which to gauge your movements from. The seated machines that I’ve talked about provide that point of reference for you. In using the cable pulley machine, from a standing position, your core has to engage to provide the stability – as opposed to you sitting and letting the frame of the seated machine provide it for you. In addition, because you are using the core – strengthening it – you get some carry-over because the functional exercises help more with your typical day-to-day activities And 2nd, with equal importance, it allows you to move in various directions. Because the machine is designed with a cable and a handle – of some sort – that moves away from the machine itself and in a number of directions, we have a lot more freedom of movement. Any one seated exercise machine moves front-to-back, side-to-side or up and down…ONLY! Whereas the cable pulley machine allows you to move in any direction, front-toback, side-to-side, up-and-down, and even allows you to rotate, and at the same time, build muscle in all those motions, because you can still perform the move against resistance. In addition, being able to move in all of these different directions helps to engage the smaller – stabilizing – muscles which helps with managing pain and preventing injuries. Next Up – Exercise: The Body’s Best Medicine For Joint and Muscle Aches and Pain To read the other 2 parts of this series, plus all of my other posts, you can CLICK HERE to go to my blog page. There you can also become a (free) member and start or add to our health and fitness forums, as well as ask questions. Or, to learn more about me you can go to my main website by CLICKING HERE.

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