Stop Putting Off Physical Therapy

How long have you had an ache or pain that is lingering? Your thought process is
that it will eventually go away? That it is not REALLY affecting my workout so it is
fine. WRONG!

The body is an incredibly complex structure, and if you want to get the most out of
your training, it has to be working efficiently. What happens when you have a pain
and continue to work through it? Your body & brain have to change the ways your
muscles and joints are moving to allow you to continue to complete the activity.
Every rep you take further deepens these compensations, and makes the original
issue even harder to fix. Not only will these compensations cost you more money
down the road due to needing more rehab visits, but they will also drastically
decrease your performance abilities, because you body is not moving efficiently.

Moral of the story, if you have something that lasts longer than 4-5 days then you
NEED to get it checked out. It many cases it takes just 1 visit to get the pain down
and to get a good program to work on over the next week. You are training at
Bodymass Gym for a reason, to get stronger. This process will happen much faster if
your body is in peak form!

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You can contact us through our website at www.arlingtonperformancecare.com or
our Instagram @arlingtonperformancecare.

Written By, Guest Blogger: Dr. Kyle Paxton, Physical Therapist and Owner of Arlington Performance Care

Stick to the Basics

Last week we talked about the Minimum Effective Dose for Strength Training.  This week, I want to follow up with The Basics.  

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The field of health and fitness is constantly evolving. Everyone wants to know the latest and greatest trend and they often want to see results immediately. Just like any training program you are involved in, it takes time, commitment, and determination, but it doesn’t take the latest and greatest trends to get you where you need to be. Dan John, MS, speaks “The Five Movements and the Order of Learning: How Using Gaps and Standards can Inform a Program.” He stresses the basics of a good strength training program and how, more often than not, less is more.

Principle One
“Mastery of the basic human movements trumps everything else for lean body mass quality and joint mobility.”

The Basics:
Push: Push-up
Pull: Horizontal Pull-up
Hinge: Kettlebell Swing
Squat: Goblet Squat
Loaded Carry: Farmer’s Walk

Principle Two
“Standards and gaps must be constantly assessed, in a reasonable approach.”

If you are looking to further challenge yourself and take your training to the next level, use these five pieces of equipment to really get the most benefit from your strength training program.

The Killer Apps:
Barbell: Deadlift and Press
Kettlebell: Goblet Squat, Swing, Turkish Get-up
TRX: Rows, T-Y-I Pulls
Ab wheel: Ab Wheel
Mini-band: Lateral Walks

When you attend a training session at Bodymass Gym, you will find our programming set around The Basics.  Strength training is often used to complement another goal you are trying to achieve, or simply help you be the best version of yourself each day. Talk with a trained professional, set up a program including the basics, stick to the plan, and watch your results unfold over the course of 4-6 weeks. 

Written By: Megan Osysko

Strength Training 101: Minimum Effective Dose

More often than not, many think that you need to do a lot of repetitions of an exercise or to spend hours upon hours in the gym in order to benefit or see results. At Bodymass Gym, we stress Quality over Quantity.  Performing an excessive amount of repetitions or using a weight that does not suit you can increase the risk of injury due to form breakdown and overuse of the specific muscle group being used.  There is a difference between doing as little as you can and doing as much as you need to.  The minimum effective dose is all that you need to see results.  For example, if you have an infection, and 100mg would help the infection, your doctor would not prescribe you 300mg of that medication.

Here are some tips to follow when planning your next strength training workout:

  1. Total Body, 2-3 Days per Week OR Two Days of Upper Body and Two Days of Lower Body: Your workout should consist of 8-10 exercises, with a repetition range of 6-10 reps, and complete at least 2-3 sets.  Be sure to perform a total body warm-up that includes mobility work specific to the focus of the workout.
  2. Agonist & Antagonist Muscle Groups: Incorporate supersets to cut down your rest time between exercises.  If you are performing a lower body exercise, pair it with an upper body exercise; or if you are performing a pushing movement, pair it with a pulling movement.  For example, barbell bench press followed by a bent-over dumbbell row.
  3. Contrast Training: Immediately follow a strength exercise with a power exercise of the same muscle group.  For example, goblet squat followed by squat jumps.
  4. Unilateral and Bilateral Movements: Everyone has a stronger side.  Incorporate the use of both dumbbells and barbell exercises.  For example, barbell push press followed by a single arm lat pulldown.
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In addition to the tips listed above, remember it’s important to ensure that your training plan and strategy is aligned with your training goals, in terms of both quality and quantity.

Written by: Megan Osysko

Set SMART Goals

When is comes to goal setting, be SMART.

Specific. What exactly is the goal you are trying to achieve? Be sure to give yourself as much detail as possible and write it down.

Measurable. How will you know when the goal is accomplished? Give yourself parameters on how you wish to measure the goal.

Attainable. Do you see yourself accomplishing the goal? Be sure the goal is something you truly wish to put effort into and achieve.

Realistic. Are you willing and able to work towards your goal? Make sure the goal that you set is something you see yourself going after to achieve in order to move yourself forward.

Time-bound. Within what time frame will your goal be accomplished? In order to create a sense of urgency for a goal to be accomplished, a time limit must be placed on it.

If you are not sure where to begin, at Bodymass Gym, we are ready and willing to provide you with the coaching and guidance to set SMART goals when it comes to your health and wellness!

The Importance of Rest & Recovery

No matter what type of strength program or exercise routine you are involved in, getting adequate rest and recovery should be a part of that plan for both physical and psychological reasons. Rest and recovery allow the body the time it needs in order to repair and strengthen itself between workouts. Fatigue hinders skill development.  Pushing the limit when your body isn’t at its best can cause you to overtrain.  Overtraining can occur as a result of not allowing your body to adapt to the changes caused by the stress of exercise.  It can cause an individual to feel tired and depressed, have decreased sports performance, or an increased risk of injury.  Ultimately, it can actually weaken even the strongest athlete.

Of course, there are recommendations for the amount of time you should rest between working certain muscle groups or the amount of recovery you need from running longer distances, but it is important to realize that everyone adapts to exercise differently.  As a general rule, the higher intensity of your workout, the more rest you should allow.  Same goes for rest intervals among and between exercises and drills.

Here are some tips for incorporating rest and recovery techniques into your training plan to avoid fatigue, overtraining, or injury:

 

Incorporate Active Recovery.  Rather than overdoing it, incorporate active recovery days into your workout plan.  If you are a heavy lifter, have a day of training that incorporates body-weight exercises only.  If you are a runner, have a day where you lower the intensity of your run, or cross-train.  Swim laps, get on the elliptical or bike, go for a walk, keep your muscles working to allow your body to flush out the lactic acid build-up from intense exercise.

Get Plenty of Sleep.  When your body is at rest, you are able to recover more quickly.  You will not be able to perform your next day of exercise at your best if you are tired.  Aim for at least 7-8 hours of sleep per day.

Avoid Lifting Heavy on High Stress Days.  When you are having a stressful day, avoid squatting or deadlifting to avoid back injury.  Exercise can help with the release of stress, but overtraining (intensity, duration, frequency) can actually exacerbate stress.  In order to perform your best, you have to feel your best.  Don’t risk it.

Take a Day Off.  For some, this isn’t even in your vocabulary (but it should be).  Everyone needs it, even the elite athletes.  A day off not only allows your body to recovery physically, but mentally as well.  A lot of what we do during exercise is “mind over matter.”  We push ourselves to do one more rep, run one more sprint, or run one more mile.  Give yourself a day off.  It will not make or break you, and it may just help your next workout be the best yet.

Written by: Megan Osysko

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What are you drinking before and during your workout?

A lot of our clients often ask about post-workout nutrition, but not many worry about what they are consuming pre- and intra-workout. What you drink before and during your workout can have just as much of an effect (or even more) than what you have after. Lately we have found our members, especially those who workout early in the morning, have been struggling to find things to help power their workout. Below ere are some of their choices lately. (SEE AVOID THIS PHOTO)

Most of the items pictured have caffeine and carbs, both of which are helpful, but lack other key ingredients and fail to deliver the benefits you can get from a good supplement routine.  Without digging too deep into the science here are our recommendations for pre-workout and intra-workout supplements.

Pre-Workout Blend

Can be found already packaged as a “pre-workout” blend usually containing caffeine or can be a mix of the items below mixed together.

  • Creatine 5 grams

Increases physical performance in high intensity exercises done in less than 60 seconds and can aid lean-muscle gain.

  • Beta-Alanine 2-5 grams

Increases physical performance in the 60–240-second range and can aid lean-muscle gain.

  • Caffeine100-250 mg

Stimulant that can be used to improve endurance and provide mental stimulation. Can be found in coffeeenergy drinkstea or pill form.

 

Intra-Workout

  • BCAAs 10-20 grams

Promotes recovery, minimizes muscle breakdown and can enhance strength endurance/decrease fatigue. Look for an established ratio (2:1:1) of leucine, isoleucine and valine.

  • Carbs 15-30 grams

Can reduce mental fatigue and muscle breakdown along with providing energy for long, intense workouts. Look for brands using Branched Chain Cyclic/Cluster Dextrin like Gaspari Glycofuse.

Written By: Kris Petersen

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AVOID THIS!

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DRINK THIS!

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DRINK THIS!

Training Designed for a Stronger YOU!

Bodymass Gym is not like your cookie-cutter, over-crowded group exercise classes.  With no more than 10 individuals in a class, we pride ourselves on delivering results, progressive programming and individualized coaching.  All of our classes incorporate the principles of traditional strength training, focusing on correcting form, and practicing functional movements.  Training designed for a stronger YOU!

Another main focus at Bodymass Gym is educating our members on the importance of proper nutrition and supplementation before, during and after their workouts.  Without incorporating this component, optimal results are more difficult to achieve.  

Whether you are familiar with strength training, or have never touched a dumbbell in your life, at Bodymass Gym you are welcome in our doors.  We look forward to helping each individual that steps into the gym accomplish their goals, whatever they may be!

See you in the gym!

Written By: Megan Osysko

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