How To Optimize Your Warmup And Cooldown Routines

Warmups and cooldowns are an essential part of training and should be given as much thought and effort as the workout itself. In fact if you’re short on time you are better off going through a proper warmup, mobilization, and stretching session than to try to get a quick workout in while skipping those other components. Let’s take a look at why these components of training and see why each one is so important and how you can optimize it.

  • Warmup
  • Mobilization
  • Cooldown
  • Stretching

Warmup
Your warmup prepares your body and mind for that day’s training. Not every day is the same and your warmup is specific to that. When planning and executing the warmup you need to consider which energy system your body will be utilizing. A max rep back squat requires very different preparation than a conditioning session with double-unders and wall balls. The warmup helps to elevate heart rate, stimulate the nervous system, and optimize the function of the tissues and motor patterns you will be training that day. This will reduce your injury risk and optimize your ability to perform. 
If you are someone who enjoys chatting during the warmup or never quite breaks a sweat then I want to challenge you to dial it up a notch. Give your warmup 100% of your effort next class and see what I mean. If you are giving your best effort in the general and specific warm-up drills you will notice a huge difference in your ability to recruit and activate muscles. This will allow you to move with better form. The efficiency of moving with better form allows to lift more weight and improve your fitness. Isn’t that why we’re all here in the first place… 🙂
Mobilization
Human movement patterns can be broken down into a few broad and overarching groups like squat, lunge, hinge, push, pull, rotate and walk. When you mobilize before a workout you are addressing 
Sometimes you will accomplish mobilization through a dynamic warm-up. Taking your joints through an increasing range of motion in order to prepare them for the rigors of the workout. Sometimes you will slow down and target specific tissues through foam rolling, flossing, or distraction techniques with a band. 
Let’s say the day’s workout is to build up to a heavy single deadlift. The first step is to consider what movement patterns will be involved. In this case, the deadlift involves a hinge as the primary movement pattern. You want to make sure that your back, hips, glutes, and hamstrings are well oiled and firing before you start touching a barbell. 
Cooldown
The cooldown can and should involve more than making sweat angels on the floor. The goal is to ensure continuous blood flow to remove the toxins and metabolites that have built up during your training session. By continuing to move after a workout you are actually improving your recovery and setting the tone for your next training session. Hopping on a bike or rower for 10:00 minutes and moving at an easy conversational pace can be a total game-changer in the way you feel the next day. This habit can be hard to do at first. Instead of laying on the floor until you crush your protein shake and head out the door you will develop mental toughness by challenging your body to keep moving. There are huge dividends to this and you will notice improvements in your recovery each day and reduced soreness.
Stretching
After your cooldown incorporating stretching and additional mobilization techniques into your routine is essential to optimize recovery and performance in your next workout. When you perform an exercise your body is in “fight or flight” mode. There is a huge shift that occurs during your stretching and rolling session where your body switches back into a parasympathetic or “rest and digest” state. Stretching muscles has been shown to temporarily improved range of motion and will help you when you go to tie your shoes the next morning. By focusing on breathing and moving your tight and sore muscles you are helping to establish homeostasis and you will feel much better for the rest of the day. This is a great practice to repeat again later in the day before bed, especially if you are someone who has trouble shutting off at night and unwinding.
Today we looked at why it is so important to optimize the warmup, mobilization, cooldown, and stretching. We all love to go hard in the workout, but by focusing on improving in these areas is really how you will start to see results!

4 Ways to Eat Better Without Going On a Diet

When it comes to improving your diet you might always try to do a complete overhaul. You revamp the foods you eat and the behaviors and rituals you have around eaten. Then you get busy or life gets in the way and you’re right back to square one.

Rather than try to do a full 180 on your diet consider making some changes that are sustainable and easy choices. Here are 4 ways to eat better without going on a diet!

Stop drinking calories
Swap out your condiments
Choose “real” foods over packaged foods
Use Hand measurements for portion control

Stop drinking calories
Liquid calories can add up quickly as they are usually high in sugar. Even beverages like juice can contain 3-4 tablespoons of sugar in a bottle. Not only that, but calories that you drink are not recognized the same way by the body as calories being consumed and people who regularly drink sugary beverages tend to overconsume calories.

If you are looking to clean up your diet aim for non-caloric or low-calorie beverages like green vegetable juices, sparkling waters, and unsweetened coffee or tea. Try to avoid adding sweeteners back in including artificial sweeteners.

Swap out your condiments
Condiments can be an area for quick wins. There are simple trade offs you can make that exchange empty calories like sugar and unhealthy fats for nutrient boosting options that burn fat and boost your health! When it comes to choosing healthy condiments you want to consider the macronutrient value and micronutrient value while also considering the quality of the ingredients.

Macronutrients are the amounts of carbs, fats, and protein in a food. Since condiments are used to add flavor, most of the unhealthy options will create flavors by adding sugar and fat-keep an eye on these numbers when topping your salad. An example of this would be a ranch dressing that is high in sugar and made from soybean oil.

Micronutrients are the non-caloric compounds in foods like vitamins and minerals that are important for your health. Look for condiments and toppings that are high in vitamins and minerals. You could look at topping your tacos with fresh guacamole rather than sour cream and cheese.

Choose “real” foods over packaged foods
Real foods like meats, nuts, seeds, vegetables, and fruits are a great way to improve your health. Simply put, choosing these foods over packaged and processed options is going to be your best option for the majority of the time.

When you eat real foods you avoid foods with a high glycemic index and will spike blood sugar. Real foods also contain higher levels of vitamins, minerals, and fiber to help your digestion and energy levels.

Use Hand measurements for portion control
If you don’t want to follow a specific diet then using some simple hand measurements to monitor the amounts of foods you eat can be a great option. You can always learn more and improve your food choices, but learning how to moderate the amount of food you eat can get you on the right track.

Women should aim for a protein serving the size of their palm with each meal 1 fist of vegetables with each meal, 1 cupped hand of carb dense foods with most meals, and
1 entire thumb-sized portion of fat dense foods with most meals.

Men can shoot for 2 palms of protein dense foods with each meal, 2 fists of vegetables, 2 cupped hands of carb dense foods with most meals, and 2 entire thumbs of fat dense foods with most meals.

There you have it. 4 ways to eat better without going on a diet. If you need help making healthy choices in your diet just let us know!

Finding YOUR Workout of the Day

Most basketball players always end their practice by making a shot. Some great players will even commit to making 10 shots in a row before hitting the showers. This helps them develop a winning mindset and lets them leave on a good note.

Oftentimes when it comes to fitness however we take the opposite approach. We either grind ourselves into a fine powder. Doing more and more until we leave exhausted. Or on the other end of the spectrum…leave feeling like we didn’t accomplish that much and had more in the tank.

Finding the right balance of volume and intensity is an ongoing battle. Sleep, nutrition, and a whole host of other factors affecting recovery must be taken into consideration. A workout that crushes you on one day may feel like a walk in the park on another. Many folks are now utilizing devices like Whoop or an Oura Ring to track their “daily readiness” for training. Any information and tangible data is great feedback from your body but then you have to know how to use it. Your best option is always going to be working with a coach who has experience training athletes with a similar training age and goals as you have. They might even know better than you what your body is capable of. They will also know the right scales and adjustments to make on the fly to make sure you are getting the most out of your training.

“At the center of your being
you have the answer;
you know who you are
and you know what you want.”
― Lao Tzu

So how do you leave the gym with confidence in your performance? Make sure that every action you take aligns with your goals. If you know you’ll feel better by cranking up the intensity then end your session with a quick sprint on the air bike or rower. Choose modalities that won’t beat up your body or take away from the next day’s training session. If the workout is kicking your butt and you will feel guilty if you don’t finish it then see what scales or adjustments you can make that will make you better without crushing you. Back off the weight to focus on a slow controlled tempo with perfect form.

If you need help getting the most out of your training try connecting with one of our coaches to see what recommendations they have!

Why now is the best time to start a new fitness routine

6 months ago the thought of a worldwide quarantine would have seemed laughable.

No travel, dining out, or social interaction…it’s an interesting thought, but that will NEVER happen. There’s just no way.

And then it did.

And maybe you responded well. You took advantage of the free time. You took on home projects you’ve been talking about doing forever. Maybe you actually started to read more books, learned to cook, or actually called your relatives.

Or maybe you struggled. Isolation got the best of you. You fell off the wagon. Working from home became the bulk of your day. Maybe your health and fitness took a hit.

The question is…what are you going to do about it?

You have a tremendous opportunity in front of you. The world is opening back up and you have a chance to become the person you want to be. You know, the cool stylish YOU that always knows what to say, has it all together, and looks dayyumn good naked.

“If it scares you, it might be a good thing to try.” -Seth Godin

This is an opportunity, because the world is different than the one that was locked up months ago. Whether you were successful or struggling before COVID hit the globe doesn’t really matter. A lot of successful people fell off their high horse. A lot of new companies have grown and thrived. There are new opportunities emerging everyday. They might not look like the plans you had before this began. Your New Year’s resolutions or goals from January may have to be tossed out the window.

“When I let go of what I am, I become what I might be.” -Lao Tzu

This may be the single best chance to reinvent yourself that shows up in your lifetime. It’s time to start doing all the things you have been dreaming about doing.

Now you have the chance to step into the life you’ve always wanted. If any part of you values your health and wants to feel energy and confidence then a weekly training regimen and successful strategy for eating, sleeping, and managing stress are essential.

You might have some ideas of what to do. Maybe you have tried diets in the past or dropped into exercise classes that you enjoyed or had a routine that you stuck with for a few months. The point is if you are not doing it right now then it’s time to look in the mirror.

Address what you see and decide if you’re happy with what you see?

Compassion and self-love is important. So is self-care and wanting better for yourself. It’s okay to not be happy where you are at. You have an opportunity in front of you to change. To grow. To become a version of yourself that you love and is the best person to provide for your family, help your friends, and be a leader in your career.

You know what you should do. Now put the building blocks of success in place. Commit to the outcomes you want. Create an environment that facilitates you achieving your goals.

“On one level, wisdom is nothing more profound than an ability to follow one’s own advice.” – Sam Harris

Will it be easy? Nope. The struggle is guaranteed, but the success is not. But if you are willing to keep showing up. To put in the work. To go through the motions even when you don’t want to. Then you might not even recognize the person you become by the end of this extraordinary year.

“Success isn’t owned. It’s leased, and rent is due every day.” – J. J. Watt

If you have questions about how to begin a life changing routine then we want to know. Our team is here to help and answer the questions you have about fitness, nutrition, and what steps to take to become strong and healthy.

Trust the Prescription

You know that little 5 minute speech that the coach gives at the beginning of class? When they talk about the workout and how it should feel. That’s a pretty important part of planning out your workout for the day and will help you select the weights you use, reps you shoot for, and how to pace yourself in conditioning pieces. If you’ve ever felt a bit lost during this portion of class then this article is for you!

Let’s dive into how to approach some different types of workouts to better understand how the stimulus of each workout should feel so you scale appropriately for you. Of course, our coaches are always available to answer your questions!

One of the simplest ways to look at each workout is based on the energy system involved.

The 3 main energy systems in our body are:

  • Phosphocreatine System
  • Glycolytic System
  • Aerobic System

The differences between these systems are based on the source of energy or “fuel” for the activity. These systems are always functioning in our bodies at all times, but depending on the type of activity we’re doing one energy system may be the predominant fuel source.

Training these energy systems improve our ability to use fuel more efficiently, recover more quickly, and improve our overall health as a side effect. It’s important to know what the result you are trying to achieve is for each workout. This makes sure that you get the most out of your efforts without burning yourself out!

The Phosphocreatine system is associated with short intense efforts, usually lasting 10-12 seconds or less. Most dedicated power and strength pieces fall into this category.

An example of a workout item that targets this energy system could look like:
Build to a 3 Rep Max Back Squat with 2:00-3:00 rest between.

Another example could be:
Every 2:00 for 5 sets perform :10 second max effort assault bike sprint.

Notice how in the second prescription we chose a time domain rather a set number of calories on the bike. If the assignment was 10 calories every 2:00 you might see very different time domains based on the athlete. It might take one person :08 seconds to complete 10 calories and another person :30 seconds. This would change the energy system being trained, the rest interval, and totally change the dose response of the workout.

The glycolytic system is associated with medium to high intensity efforts that can last from :30 – :180 seconds and will taper off drastically based on how well trained an individual is. These usually show up as higher rep weightlifting sets or interval style workouts. Efforts in this energy system rely on glucose (blood sugar) to fuel the effort. They also generate lactate that the body works to clear in order to continue the effort. Adjusting the amount of time you rest.

One example of an interval workout would be:
4 sets of 10-12 reps of Bench Press with a 40X0 tempo followed by :90 seconds of rest.

Another example would be
Every Minute On The Minute for 8 rounds perform :40 seconds of Russian Kettlebell Swings.

Aerobic workouts cover the broad spectrum of workouts remaining. Most efforts lasting longer than 3 minutes will put you in an aerobic state. If you’ve ever “come out too hot” in a workout you have probably approached the workout as a glycolytic piece and when your body could no longer sustain the effort you switched to an aerobic approach.

A classic benchmark workout that require an aerobic effort would be:
Cindy, Complete as many rounds as possible in 20:00 minutes of
-5 Pullup
-10 Pushup
-15 Air Squat

If you are not able to sustain that number of reps or continue completing the movement safely for 20 minutes at a steady pace then you can explore scaling the movements, repetition numbers, or shortening the time domain.

Each day’s class might contain one or more elements of these types of training. There may also be a skill component to a workout that may not be targeting a response from any of these energy systems and is instead geared towards improving movement patterns and transferability of key skills.

Questions about scaling? You know where to find us!

Stop Setting Goals And Start Building Systems

If you find yourself setting a goal, formally or informally then you’re off to a great start! After all, having a goal is better than no goal. Having a goal that you write down even further increases the likelihood that you’ll achieve it.

Goals can have a downside though. One downside is that they cloud your vision to other potentially great opportunities that would benefit you. The other downside is that if you miss out on your goal you might feel like the time and effort you put into achieving that goal was a waste.

So what should you do if not set a goal? I want to challenge you to stop setting goals and start building systems!

At least that’s what Scott Adams, the creator of the popular comic strip Dilbert would argue. Scott has always made it a point to approach life with a systems manner of thinking. This approach allowed him to build valuable skills and networks that he was able to tap into later in life. One great example of this is through his blogging. Scott was able to pay the bills as a cartoonist, but started his own blog and regularly posted despite the fact that he wasn’t earning money as a blogger. Eventually his blog writing got him some regular features in the Wall Street Journal. After being recognized as a writer in the Wall Street journal he began to receive book deals and speaking offers that were far more lucrative.

Scott didn’t set out to be paid as an author or public speaker. He started by regularly showing up for his daily practice of blogging. He chose to put his efforts in developing a skill set even if he wasn’t sure how that could be used in the future. Imagine how his path might have differed if he had set a goal of becoming a speaker? It would have probably looked extremely different from the system of daily blogging.

So what are the differences between goals and systems?

Goals
Merriam-Webster defines a goal as “the end toward which effort is directed.”

Systems
A system can be defined as “an organized set of doctrines, ideas, or principles usually intended to explain the arrangement or working of a systematic whole.”

You’re probably already thinking about areas in your own life where you’ve focused on one particular goal. Maybe you achieved it or maybe you didn’t. Maybe you’re still pursuing it.

Think about how you could develop a system that improves your health through a system for eating or getting daily exercise, improving your finances, or building relationships in your work or personal life. What are daily actions you can take that will move you forward no matter what?

The Beginners Guide to Stability Training

Stability training is an important and often overlooked element of training. Whether it’s your first day in the gym or you are a veteran athlete you can benefit from stability training. Our bodies are forced to accommodate the demands of sport and life. To prevent falling, maintain balance, and moving our bodies and external objects through space requires stability and motor control over our muscles and joints. Improving one’s ability to stabilize is an essential skill in life!

So how do you get started at training this essential skill? Let’s answer some of the common questions around what stability training so you can start training it today.

One. What is stability training?

Two. How Should I incorporate stability training into my workout?

Three. What does stability exercise look like?


One. What is stability training?
Stability training can be defined as maintaining control or a joint movement or body position by coordinating actions of the surrounding muscles and central nervous system. It can be achieved using bodyweight movements or through some form of resistance training such as with free weights. When most people think of stability training they think of someone balancing on a Bosu ball or foam pad waving their arms around trying to maintain balance.

Stability training doesn’t actually require any special equipment and for most people, it’s actually totally unnecessary. In fact, all that training on an unstable surface does is limit the ability to add intensity or load to train the working muscle groups.

Which brings us to question number two.

Two. How Should I incorporate stability training into my workout?
The most effective way to incorporate stability training into your training is actually through strength training on stable surfaces. Through resistance training with free weights and bodyweight movements you can improve the strength and endurance of the most commonly underworked stabilizers and core muscles. Training unilateral (1 arm or 1 leg) movements will ensure that you minimize any imbalances that may occur with a typical barbell or machine training.

Focus on balancing in different positions as you move your own bodyweight through space is a great way to assess your athleticism and identify areas for improvement.

Three. What does stability exercise look like?
Stability exercises could include movements like single-leg deadlifts and lunges and will help strengthen the muscles that stabilize the knee joint. Using dumbbells or kettlebells for movements like bent-over rows or pressing movements will help improve stability and proprioception. Using basic jumping and plyometric exercises with a focus on “sticking” the landing position is also a great way to improve balance and stability.

Stability training can help us all enjoy a better quality of life. From playing with our kids to playing recreational or competitive sports it can improve performance and reduce the risk of injury.

If you’re looking for a training routine that works for you get in touch with one of our coaches today!

8 Delicious and Functional Fall Foods

With Halloween right around the corner and Thanksgiving and Christmas following close behind it’s a great time to start thinking about the change of the season. The last 3 months of the year present a great time to come together with friends and loved ones. The pinnacle of these gatherings is often the food and treats that are shared.

For some folks, the buffet of rich foods and desserts can be a real challenge. Know that it’s okay to indulge in some of your favorite treats. Just focus on filling up with delicious foods that also have health benefits first and staying active. Let’s fork up 8 Delicious and Functional Fall Foods that you should focus on eating!

Turkey
Pumpkin
Squash
Apples
Cranberries
Pecans
Brussel Sprouts
Beets

Turkey
Turkey is a very rich source of protein, niacin, vitamin B6 and the amino acid tryptophan. It also contains zinc, selenium, and vitamin B12. The skinless white meat of turkey is low on fat and is an excellent source of protein. Don’t be afraid to double down on turkey if you’re missing out on other healthy options at the table.

Pumpkin
Pumpkin is rich in potassium and vitamins A, C, and E. A serving of pumpkin also contains more than 20% of your daily recommended intake of fiber. This fun fall food can be prepared in a variety of ways so try to keep this dish simple and not too sweet by doctoring it up with freshly ground cinnamon and a little sea salt. And no, a pumpkin spice latte does not count!

Squash
Squash a tremendous source of beta carotene, manganese, and antioxidants like vitamin C. It’s also a great source of potassium that is associated with lowering blood pressure. A roasted acorn squash with a little grass fed butter and some lean protein can be a simple and delicious harvest dinner!

Apples
Apples are a fan favorite when it comes to fall foods and a fun fall activity. They are a great source of Vitamin K, potassium and immune-boosting Vitamin C. “You also get plenty of dietary fiber (pectin) from this delicious fruit that can help you feel satiated. Eat this fruit whole, add it to a salad, or make it the foundation of a healthy dessert. Bonus points if you pick your own!

Cranberries
Cranberries are a fall superfood high in vitamins, fiber, minerals and antioxidants. They are also correlated with reducing the incidence of urinary tract infection and contain immune boosting properties to boot! Rather than buying pre packaged cranberry sauce try making your own with fresh squeezed orange juice for a healthier alternative.

Pecans
Pecans are a great source of Vitamin E (which is both immune-boosting and anti-inflammatory) as well as B-vitamins and magnesium which are essential for a healthy heart and muscle function. A handful of pecans make a great snack but some pecan themed desserts can be loaded with sugar so proceed with caution.

Brussel Sprouts
Brussel sprouts are a cruciferous vegetable that contain potassium, iron, and heart-protective B vitamins—including B6 and thiamin. Brussel sprouts also contain prebiotic which feed the healthy bacteria in your gut. You can’t get enough of this crispy crunchy veggie!

Beets
Beets are a go-to fall food when it comes to fiber, iron, potassium and folic acids. This superfood can be prepared in a variety of ways from roasted beets and beet chips to a nice cold glass of beet juice to help you detox.

There you have it. 8 delicious and functional fall foods that you should aim to incorporate into your diet this season. Have more questions on how to get in the groove with healthy dietary choices this fall? Get in touch with one of our coaches and we’d be happy to help!

4 Tips To Help You Get Started

Most of us have no problem once we’re at the gym, on the trail, or biting into a salad. An object in motion tends to stay in motion. But getting to that point. Doing the “healthy thing” or the “hard thing” that we know will benefit us. That can be a bit trickier.

There is a certain amount of activation energy we must muster anytime we want to break out of our normal habit patterns. It’s hard to make will power override the status quo every time we need to make a decision though. If you’re someone who finds themselves frequently running into barriers when it comes to healthy habits then this article is for you!

Here are 4 Tips to help you get started on your healthy habits!

1. Define your task.
2. Make it as easy as possible to begin.
3. Find a way to make it more fun or interesting.
4. Stop publicly sharing your goals.

1.Define your task.
Specificity is your friend when it comes to taking action. The more focused and detailed your pursuit is, the more likely you will be to get it done. Just think about the following 3 statements:

  • “I’m going to eat healthy today.”
  • “I’m going to have a salad for lunch.”
  • “I’m going to eat a vegetable and lean protein with each meal and avoid eating sugar today.”

Which person do you think is going to have the most success with their healthy eating today?

Ding ding ding! If you said person number three you are absolutely correct. This person took an approach that set them up for success in their meal choices for the day. Notice that they didn’t have to do anything special to make this happen. The short amount of time it takes to plan how you will attack your healthy habit will pay tremendous dividends in the end!

2. Make it as easy as possible to begin.
As we talked about before, there is always a certain amount of activation energy required to start a new habit or task. If we can reduce the amount of activation energy it will be easier to get started.

That’s science right? Boom!

So how do we actually apply this concept? There are a ton of ways. Let’s say the habit is to go to the gym at 6am tomorrow morning. What are all the things that could make your trip to the gym happen successfully? You could:

  • Set your alarm so that you have enough time to wake up, get ready, and drive to the gym with 10-15 minutes to spare.
  • Set up your morning coffee and a simple breakfast so it’s ready to go.
  • Set a bedtime alarm reminding you to shut down the tech and get ready for bed at a desirable time.
  • Pick out your gym clothes and anything else you need to start your day off as a success.
  • RSVP/Sign up for the class.
  • Coordinate with a friend to carpool together to class. (This is a great way to stay accountable!)

The less you have to do in any given moment the easier it will be to take action. Try to eliminate as many barriers as possible that would present as an obstacle to your goal.

3. Find a way to make it more fun or interesting.
If you struggle to prepare healthy meals or don’t really like to exercise maybe you just haven’t found the approach that works for you. Trying a group fitness class, small group session, or personal training appointment might help you figure out the right environment and type of support you need to make going to the gym “not so bad” 🙂

If cooking and eating healthy is a struggle try to come up with a ritual that makes meal prep more fun. Invite a friend over, crank up some tunes, or binge watch one of your favorite shows while you chop veggies and cook up your meals for the week!

4. Stop publicly sharing your goals.
Studies have shown that people who publicly announce their goals or intentions are actually less likely to follow through on them. When you tell someone “I’m going to lose 10 lbs” or “I’m going to hit the gym 5 days a week” it feels good at the moment. According to the study, that sense of completeness you feel will make you less effective than if you were to keep the goals to yourself.

So what should you do instead? Write down the goals you have or some of the changes you want to make. Discuss a plan of action with an experienced coach who can tell you what it takes to get there. Keep it secret. Keep it safe. Get it done.

There you have it, 4 tips to help you get started towards your wellness goals.

When you hear that alarm go off in the morning and your first instinct is to hit that snooze button remember this maxim from Marcus Aurelius, “Is this what I was created for? To huddle under the blankets and stay warm?” Remember it is human nature to seek comfort. But it is our most basic desire that we are satisfied in the process. Hold yourself to that higher standard. The delayed gratification of getting out of bed for a walk or to hit the gym will improve your life and fulfillment in the long run. The warm bed feels good in the moment, but you’ll sleep easier knowing your actions are aligned with your words.

3 Areas That Are Essential To Mobilize

“It’s not enough to exercise,“You have got to sleep. You have got to drink enough water. You have got to develop a practice around maintenance of your body. You have got to learn how to move right.” -Kelly Starrett

Let’s face it, there are times when movement prep and cool-down take a back seat to the actual workout. You might be guilty of jumping right into your main lift of the day because you’re short on time. Maybe your post workout cool-down consists of some gasping and sweat angels on the floor before lumbering to the parking lot in search of your protein shake?

Yes, you can make an argument about how kids don’t stretch before taking off at the playground, but with a few rare exceptions all of us need to make time for mobility if we are training hard. Mobility is equal parts injury prevention and performance benefit. If you want to perform at your maximum capability it is well worth the investment of time. I’ll give you a hint, it doesn’t take much! Let’s look at 3 major areas that can make a huge difference in mobility.

1.Ankles
2.Psoas
3.Thoracic spine

1.Ankles
Tight ankles can be a major impediment in your daily training. If you feel like you are hitting a wall in your lifts and want to improve your squats, deadlifts, cleans, and snatches you may want to give some serious attention to your ankles.

Our musculoskeletal system generates movement through the contraction of muscles on a series of levers, our bones. Some positions are more advantageous than others and our goal as athletes is to take advantage of these positions to generate more power in our lifts.

Shortened range of motion in the ankle will make it difficult to maintain powerful positions in the squat because to achieve depth the body must borrow additional range of motion. This compensation is often shown by the individual turning their feet out to the sides. This is often a less favorable position for our muscles to produce optimal force from and can increase risk of injury.

To prep the ankles and increase range of motion practice sitting in the bottom position of a pistol (1-legged) squat. A pistol squat forces the ankle of the working leg to dorsiflex, or shorten the angle created at the ankle joint.

2.Psoas
The psoas is a tricky muscle that often slips under the radar. It runs from the head of the femur in the hip socket and travels up attaching to the lumbar spine. If the psoas tightens it reduces range of motion in the hip socket and simultaneously pulls the lumbar spine down and in. This usually shows up as pain in the low back.

Mobilize the psoas by exploring positions of hip extension. Think about the backswing of the leg before you kick a ball. This means creating space with movements like the couch stretch. Your low back will thank you.

3.Thoracic Spine
The thoracic spine or t-spine for short refers to the series of vertebrae the length of your rib cage, from the neck down to mid spine. As you can imagine, this area is profoundly impacted by the activities we perform and the positions we keep it in. Sedentary behavior and poor posture will cause the thoracic region to become immobile and lose its ability to flex and extend. This becomes problematic and dangerous especially when overhead movements are involved.

Just like with our ankles, a lack of mobility causes our body to compensate and search for movement in alternative areas when hitting an end range of motion. This means losing stability in order to allow for additional mobility. When the thoracic spine is tight our body finds extra space in the lumbar spine and/or scapula region. Chronic injuries and inflammation tend to spring up in these areas if we continually force this movement during exercises like the overhead press or kipping on the pull-up bar.

These are just 3 areas where mobility can make a huge difference in your performance and your health. If you want to learn more about ways to improve your mobility stop in to speak with one of our coaches today.