SQUAT FORM – WHAT DOES IT TELL US?

Posted by Dejan Stojadinovic on Nov 1, 2018 4:21:17 AM

The ability to perform a squat or partial squat is an essential primal movement in life we must all be able to do, whether you are 8 or 80 years old. When we think of a squat, most of us associate the move with weight training or a specific sport activity. However, we all perform variations of a squat everyday with activities of daily living ranging from lifting a box to picking up a child or sitting down in a chair. Our ability to do this in a safe and correct manner can be the difference between injury and living a healthy, pain free life.

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Topics: ankle, client assessment, forward head, front squat, hips, knee, knee toe alignment, low back, pronation, Shoulder, squat, squat assessment, tight muscles, weak muscles, back squat, overhead squat, overhead squat assessment, personal trainer, personal training, correctvie exercise, Advice

5 EXERCISES TO COMBAT THE NEGATIVE EFFECTS OF BAD POSTURE

Posted by Dejan Stojadinovic on Nov 1, 2018 3:35:49 AM

We all know that our clients are doing good things for their bodies while we are with them, but probably not during the other hours of the week. Especially the prolonged time they potentially spend sitting, now considered detrimental to overall health. We see the effects of this everyday in the form of poor posture, and we continue to overlook it as something benign that naturally occurs over time without consequences. According to the American Journal of Pain Management “Posture effects and moderates every physiological function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture.” 1 There is also evidence that poor thoracic posture shows “a trend towards greater mortality” as discussed in a study by the Journal of the American Geriatrics Society. 2

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Topics: exercise, forward head, posture, Shoulder, textneck, upper crossed, upper crossed syndrome, workouts, neck

SHOULD YOU FOAM ROLL THE LOWER BACK?

Posted by Dejan Stojadinovic on Nov 1, 2018 3:03:19 AM

Foam rolling is a popular activity for relieving muscle pain and tension, but what about using a foam roller on the low back area? We’ll explore some of the reasons why foam rolling may not be the best approach for the low back and alternative ideas for addressing low back pain.

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Topics: foam roll, foam roller, foam rolling, low back pain, self myofascial release, smr, Advice

7 WAYS TO EFFECTIVELY BUILD STRONGER, LARGER GLUTES

Posted by Dejan Stojadinovic on Oct 31, 2018 10:28:01 AM

Did you know that out of the 640+ muscles in the human body the gluteus maximus is the largest?  It is also one of the most neglected muscles in the body. It has gained this distinction through improper movement patterns and lack of exercise. We spend more time sitting on our glutes than using them. Coupled with movements that do not engage this muscle properly, atrophy soon follows. The first rule with this program is too consciously contract your gluteus maximus prior to beginning each exercises and neuro-muscularly keeping it actively engaged throughout the exercise. These rules apply to all of my “Top 7.” The gluteus medius and minimus are also contributors to building a better backside and play a role in hip stabilization, abduction (raising the leg away from the midline of your body) and some forms of internal and external rotation at the hip.

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Topics: glute development, Glutes, lunges, split squats, squats, AFAA, backside strength, band walk, guteus maximus, Uncategorised

KEY CONSIDERATIONS WHEN DESIGNING PROGRAMMES FOR FEMALE CLIENTS

Posted by Dejan Stojadinovic on Oct 23, 2018 6:00:13 AM

Apart from the more obvious gender differences like pregnancy and some aging-related conditions (e.g., osteoporosis, menopausal changes), how much thought is generally given to the anatomical and physiological differences between men and women when designing programs for female clients? A fair assumption might be very little considering the lack of available information, and the lack of attention paid to these differences.

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Topics: Advice

AN EXPERT GUIDE TO BIOHACKING YOUR METABOLISM

Posted by Dejan Stojadinovic on Oct 23, 2018 5:10:59 AM

Looking for ways to boost your metabolism? Try a biohack! Here’s 5 simple biohacks to get your body’s engine revving! From the power of sleep, to diet and exercise, see how easy it can be.

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Topics: Advice

SIX PLANK VARIATIONS TO TAKE YOUR CLIENT’S CORE TO THE NEXT LEVEL

Posted by Dejan Stojadinovic on Oct 23, 2018 4:08:03 AM

The plank is one of the best all-around moves to build muscles that protect the spine and prevent lower back pain, and clients tend to like it because it requires no equipment and can be done anywhere. But there’s more than one way to tweak it to shake up a routine and discover new benefits, says Ian Montel, NASM-CPT, CES, PES, an NASM Live Workshop instructor and program supervisor for IntelliTec College’s Personal Training Program. Here, Montel shares six ways you can push the plank for your clients.

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Topics: Advice

HOW TO PREVENT ROTATOR CUFF INJURIES THROUGH CORRECTIVE EXERCISE PROGRAMMING (PART 1)

Posted by Dejan Stojadinovic on Oct 23, 2018 3:43:02 AM

Shoulder pain and shoulder injuries are among the most common conditions within the general population and among athletes. Approximately 75 to 80% of these are caused by conditions related to the rotator cuff (1). The rotator cuff consists of four muscles, including the supraspinatus, infraspinatus, subscapularis and teres minor. These act to provide dynamic stability and control the position of the humeral head relative to the glenoid fossa during motions ranging from throwing to performing a push-up (2). There are many factors that can lead to shoulder pain and dysfunction, one being a muscular imbalance between the rotator cuff muscles and its relationship to the scapula and clavicle.

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Topics: Advice

3 STEPS TO CREATING ROTATIONAL TRAINING PLANS

Posted by Dejan Stojadinovic on Oct 17, 2018 1:42:20 AM

It’s time to take a turn for the better with rotational training plans. These 3 steps will show you how to apply this directional change with all of your clients.

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Topics: Personal Trainer Tips/Advice

MASTERING THE BENCH PRESS WITH NASM-CPT MIKE FANTIGRASSI

Posted by Dejan Stojadinovic on Oct 16, 2018 9:38:20 AM

The bench press is among the most popular gym exercises, but that doesn’t mean it’s simple. “If you’re not using correct form, you can put a lot of stress on the shoulder joints,” warns Mike Fantigrassi, NASM-CPT and Master Instructor. “The shoulder has the most mobility of all joints,” he adds, “which makes it less stable” and more vulnerable to injury. Try Fantigrassi’s tips to make the most of your bench press exercises:

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Topics: chest, exercise, Sports Performance, strength, workout, bench press, OPT model, Personal Trainer Tips/Advice

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