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Be A Betta Pilla!

Be A Betta Pilla! The limiting performance parameter during an overhead press is often core stability strength. If you lack the capacity to keep a solid pillar under the load being lifted, your brain will shut down the exercise. A simple drill that will improve core stability during an overhead press is the half kneeling mobility stick overhead press. Half Kneeling Mobility Stick Overhead Press Place the right knee down on an Airex pad. Plant the left foot in front of the left hip with the tibia--lower leg bone--perpendicular to the ground. Tighten the left gluteals and keep the left foot pushed firmly into the ground. The toes of your right foot should be solidly positioned on the floor. Hold…

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The Roof Is On Fire–Stop Mowing The Lawn

The Roof Is On Fire--Stop Mowing The Lawn Mother Teresa once said, “In this life, we cannot do great things. We can only do small things with great love.” This concept has carryover to virtually every aspect of our lives, but especially nutrition and fitness. I often find myself working with our nutrition coaching clients to stop “mowing the yard when the house is on fire” as Precision Nutrition puts it. We tend to try to do too much, too soon, and focus on overly complicated things when there are simpler things we could address that will lead to even better results. People obsess about things like activated charcoal, pink Himalayan sea salt, trace chemicals in their food, whether 3…

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Tiger Questions

Tiger Questions The resurgence of Tiger Woods’ golf performance has produced questions on the merits of spinal fusion surgery.  Fitness clients and physical therapy patients have heard that Mr. Woods had his lower lumbar vertebrae surgically fused and is now doing well.  Recent articles in the *New York Times and **Wall Street Journal illuminate the good and bad of spinal fusion surgery and the changes it produced in Tigers’ golf game.  Spinal fusion patients are frequent costumers in the physical therapy clinic.  Based on my long history treating post fusion patients, these are the answers I give in regards to spinal fusion surgery. Can You Do Your Part? Anyone considering lumbar spinal fusion needs to be ready to make a…

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Traveling Posterior Lunge

Traveling Posterior Lunge Pattern Practice Warm Up Improving and or maintaining movement skill should be a primary goal of any fitness program. Pattern practice is the term we use in physical therapy to describe training to improve movement. Ongoing dedication to many repetitions of a beneficial movement pattern builds the neuromuscular hardware that keeps the body graceful and injury resistant. The best pattern practice activities require a level of mental engagement. You most focus on the movement or you will not be successful. Read the article and watch the video for a demonstration of the traveling posterior lunge. Physical therapist Gray Cook uses the term “loaded yoga” to describe mindful movement training. The traveling posterior lunge is a drill that…

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Four Fitness Rules to Live By

Four Fitness Rules to Live By 1) Have Fun A mediocre training plan done consistently trumps a perfect training plan done infrequently. This was one of the hardest concepts for me to grasp as a young personal trainer and strength coach. With all of the knowledge and experience we gain, we often want to use all of the evidence of research and advice of more experienced individuals to put together the most meticulous, well thought out, perfect training plan. Almost any experienced coach or trainer will agree that repeatedly showing up is the most important variable in achieving long term, sustainable progress. If trainers forget the importance of a client enjoying their training plan, they miss a fundamental principle. The…

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Split Squat 101 (Part 4–Front and Rear Foot Elevated)

Split Squat 101 Part 4--Front and Rear Foot Elevated At Fenton Fitness, we love the Split Squat.  This exercise can be modified for beginners or injured clients, and can be progressed to be one of the most challenging lower body movements you will ever do.  We love the Split Squat because it challenges balance, works all the major muscles of the legs, and depending on the variation, it can be a great core exercise as well.  We don’t have to use nearly as much weight as a standard bilateral squat which is great for people with lower back or neck issues that don’t tolerate high levels of compressive forces very well.  We can progress/regress the Split Squat by adding load,…

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