“If it’s gonna be, it starts with me” My dad always told me this growing up. Nothing extraordinary in your life will just “happen” unless YOU make it happen. Anyone can come up with an excuse of why not to do something. But it’s waaay more rewarding to set goals, map out a game plan […]
A lot of time can be wasted wandering around the gym from machine to machine, wondering what you should do next. Cut down on waste by planning your training before you walk into the gym. Your workout plan will vary based on your goals. Perhaps you want to build muscle, so you may set weight […]
Squats are a compound movement, meaning they work multiple muscle groups at the same time. Although pictured is a barbell back squat, there are multiple variations of a barbell squat exercise that you can include in your workout to target different muscles: Barbell front squats – targets more of the quads Barbell back squats – targets more […]
Trigger point therapy is another version of myofascial release. It’s a more intense version of foam rolling where you target trigger points on your body. Trigger points are those irritable, painful knots that might develop in your back, shoulder, arm, legs or glutes. There are many different apparatuses and each is used based on […]
HAVING AN ACCOUNTABILITY PARTNER CAN IMPROVE YOUR RESULTS! Studies have shown that having an accountability is a better predictor of your physical activity than relying on your willpower. Some of the benefits include: Healthy competition Less risk of injury Trying new workouts Motivation Someone to laugh at you when you fail at box jumps TIPS: Ask […]
PNF (Proprioceptive Neuromuscular Facilitation) PNF is a component of recovery and flexibility. This technique was originally used as rehab. BENEFITS Increased flexibility Increased range of motion HOW DOES IT WORK? This technique increases resistance and then increases relaxation to overall increase range of motion. TIPS: See video for a visual example on how […]
In this video Jared demonstrates the foam rolling approach to myofascial release. BENEFITS: Increased flexibility Relieves tension in the muscles by loosening up the muscle fascia and exciting your GTO (golgi tendon organs) Before your workout, apply the foam roller to sore or tight parts of your body. Once you find that area, press in […]
Static stretching is when you extend the muscle to full resistance and let it rest 20-30 seconds in that position. A common misconception is to static stretch pre-workout. However this form of stretching is most beneficial post-workout. Before your workout, your body is full of water and that’s when you’re least flexible. When you go […]
Dynamic stretching is what you want to do before you workout! It mimics a lot of movements and is low risk in terms of increasing your flexibility & range of motion before your workout. Take your body through movements to increase range of motion & to increase blood flow before weight bearing activities Click here to watch examples of dynamic […]
By: Jared Graybeal I’ve been working out consistently for almost 12 years now, so I’ve tried and competed in a handful of exercise modalities from bodybuilding, powerlifting, races, and mud runs. I’ve enjoyed them all, and like most things in life, they were seasonal for me. So in this season, I’m trying Crossfit. […]
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