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Simple Programming for Sweet Success

Simple Programming for Sweet Success The internet is great in that it gives us access to virtually endless information at the touch of a button or the sound of our voice.  The internet is terrible in that it gives us access to virtually endless information at the touch of a button or the sound of our voice.  Nature dictates that we thrive on limited and simple choices.  In the wilderness, you have a couple of choices of what to eat--you either eat them or starve.  You have limited options for water.  Perhaps a stagnant puddle, a small pond, maybe a running stream or lake.  You drink one or die from dehydration.  During inclement and colder weather, you build some form…

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Better and Not Broken

Better and Not Broken 2020 Resolution January has arrived, and with the new year comes a sudden surge in fitness participation.  January’s well-intentioned training efforts produce many of the physical therapy patients we treat in February and March.  Fitness folks that morph into physical therapy patients travel remarkably similar paths.   For those returning to exercise, I have some suggestions that will keep you in the gym and out of the clinic. Choose Joint Friendly Exercises Many of the training tools in the typical fitness facility limit movement to one joint.  Seated knee extension, prone leg curls, seated shoulder abduction, and seated hip abduction wedge the body into artificial alignments in an effort to place load on one muscle.  Older, overloaded,…

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The Power of Yes

Some of the worst advice we can give in the worlds of fitness and nutrition revolves around a list of don’ts.  It is common practice in many transformation challenges to give clients meal plans which includes a list of foods to eat, how much, and when.  By default, this also includes a list of foods not to eat, times not to eat, and limits on quantities. Starting January 1st, cleanses/detoxes are another common practice by those trying to jump start good nutrition.  The practice of providing individuals meal plans or lists of foods to avoid are well intentioned, but lack nuance, and in many cases may have the opposite effect.  I have four children (ages 3-8) and one thing that…

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Habit Helpers

Habit Helpers Getting Better at the Fitness Process Fitness is a motivational mind game.  The psychology department at the University of Michigan has found that it takes six to eight weeks to develop the habit of exercise.  If you can get a participant to remain consistent for that period of time, their chances of staying with a program will be good.  Setting appropriate goals provides the ongoing psychological reinforcement necessary to develop and maintain the fitness habit.  The type of goal you choose can make a big difference in your chances of success. Most fitness clients set outcome goals—they want to lose twenty pounds, drop two dress sizes, run a 10 kilometer race, perform ten pull ups, etc…  Outcome goals…

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Vacation Workouts Made Easy–Part 8

Vacation Workouts Made Easy--Part 8 Horse Stance Horizontal About once a month, I get requests from clients for a training plan they can do using minimal equipment while traveling in order to stay on track with their fitness program.  While it’s impossible to reap all the benefits of training with the diverse equipment found at a good training facility, exercising while traveling can help people maintain the habit of exercise and prevent the loss of fitness gains, especially during extended time away from traditional training.  One of the simplest things that can be done is to just be active.  Use the stairs instead of the elevator when traveling, park at the back of parking lots, walk or ride a bike…

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Program Director Jeff Tirrell: Origins in Fitness

Program Director Jeff Tirrell: Origins in Fitness The end of 2019 marks twenty years training in the gym for me.  This passion has lasted over half of my life (61% to be precise).  It marks eleven years working professionally in the fitness industry where I’ve been blessed to make a living and provide for my growing family, work with some amazing clients, co-workers, and employers.  Many of my thoughts on various aspects of training and nutrition have evolved over the years due to personal experience, observing clients, and some great mentors I’ve had over this time.  I don’t like to talk about myself too often, but the few times I have told my story I’ve gotten positive feedback from individuals…

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