My posts have been minimal and sparse and here’s why:

While I have BIG plans for this site the reality is that I’m still a college student, an officer in a club, work as a Personal Trainer and have friends and family I’d like to see. As a result, this page has fallen to the bottom of my to-do list, unfortunately. BUT THE SEMESTER IS OVER! It’s time to get back into the groove of posting and filling this space with content!

Secondly, you may be asking well I get researching and writing an article takes time but what about your workout of the day posts? ———–weelllll, I kinda haven’t been working out. (GASP!) Whether it was because I wasn’t giving my body enough rest in between my workouts, not getting enough sleep or not eating properly I have been fighting a stream of injuries and bugs (ACHOO!) Slowly though, I am getting back into my workouts while being more conscious of the food I’m eating, my stress levels, and how much sleep I’m getting. *WOD posts coming soon*

Lastly, I’ve been working on other projects————————————— ——–I’m the type of person that if I’m not learning something, I feel I’m wasting the precious limited time I have in this life. Whether I’m surfing Youtube watching TEDtalks, Vox or Vice documentaries, there is no subject I won’t learn. It usually involves the YouTube autoplay and curiosity. The biggest reason why is that I don’t want to look back at my life one day and realized I wasted so much time on things I didn’t care about.

My latest interest has been two things: 1. Corrective Exercise and 2. Html, CSS and Javascript coding languages.

NASM (National Academy of Sports Medicine), one of the leading names in fitness education and certifications, estimated 80% of adults experience low-back pain, 21% experience shoulder injuries and there are between 80,000 to 100,000 cases of ACL injuries(1). Lots of people got problems is what I’m saying. As a personal trainer, it makes sense why I decided to focus on this (FYI I passed the exam this past Saturday woohoo!) Many of my current clients suffer from pain and I want to help.

Why coding languages? Well, the world is shifting into an e-commerce market, therefore I would be at a disadvantage if I didn’t understand at least the basics of coding languages such as HTML, CSS, and Javascript.

While this page is starting off slow and my audience is tiny, everyone at the top had to start at the bottom first.

 

(1)-Clark, Micheal, et al. NASM Essentials of Corrective Exercise Training. Jones & Bartlett Learning, 2014.

Workout of the Day 4.26.18

Workout:

Circuit #1 [3 sets; 30 sec rounds]

  • Bridged TRX Row
  • RB resisted bearcrawls
  • RB standing lat pulldowns (explosive)
  • Transverse MB slams (10lbs)
  • Seated rope pull

Circuit #2 [3 sets; 30 sec rounds]

  • RB resisted high knees
  • RB resisted forward jumps
  • RB resisted rotating rows
  • KB front squats (15 lbs)
  • MB woodchop (10 lbs)

Circuit #3 [1 set]

  • 16 DB thrusters (5lbs) + resisted sprint (partner)
  • 12 DB thrusters (5lbs) + resisted sprint (partner)
  • 8 DB thrusters (5lbs) + resisted sprint (partner)
  • 4 DB thrusters (5lbs) + resisted sprint (partner)

Workout of the Day 4.24.18

Workout:

  • Circuit (3 sets)
    • BOSU single-leg squats (10 each side)
    • Stability ball hip bridge (30 sec hold)
    • Barbell hip thrusters (15 reps + 10 sec hold; 70 lbs)
  • Squat walks [with a resistance band on the ankle] + Kettlebell clean carry (3 sets; 4 reps, 20 ft; 20 lbs)
  • Dumbbell sumo squats (3 sets; 10 reps; 80 lbs)
  • Back extension machine (3 sets; 15 reps; holding a 10 lbs plate)
  • Quad machine (4 sets; 10 reps; 2 sec hold at the top; 40 lbs)
  • Anterior tibialis activation (2 sets; 10 reps)

Workout of the Day 4.23.18

Workout:

  • Circuit (3 sets)
    • Dumbbell hammer curls (10 reps; 12.5 lbs)
    • Dumbbell bent-over row (10 reps; 20 lbs)
    • Single-arm dumbbell row [quadruped position on a box] (10 reps; 30 lbs)
    • Barbell bench press (10 reps; 65 lbs)
  • Circuit (3 sets)
    • Dumbbell Arnold press (10 reps; 5 lbs)
    • Dumbbell front to lateral raises (10 reps; 5 lbs)
    • Dumbbell reverse fly (10 reps; 5 lbs)
    • Dumbbell high row (10 reps; 5 lbs)
  • Circuit (3 sets)
    • Barbell bent-over wide grip row (10 reps; 45 lbs)
    • Single-arm bent-over shoulder external rotation (10 reps; 10 lbs)
    • Overhead tricep extension (10 reps; 12.5 lbs)
    • Bench tricep dips (10 reps)

Why do we feel muscle tightness?

Ever felt a muscle tight? Perhaps you’ve felt when a muscle needed a good stretch.

Lately, I’ve felt the side of my leg tight. There’s some dysfunction with my  IT Band but I’m not sure what’s causing the problem, therefore, I don’t know how to fix it. When our muscles feel “tight” our muscles could either be short and tight or long and taught. 

Before we dive further into this question you need to understand some concepts. Our muscles have two components to them: Actin and Myosin. When they attach, myosin will pull actin and this creates movement; its known as Sliding Filament Theory. Secondly, there is the Length-Tension Relationship, which says there is an optimal length actin and myosin need to be from each other in order to produce maximum force production. A sub-optimal length-tension relationship means one of two things; 1. myosin heads can only reach a couple actin binding sites meaning the sarcomere is closer to its longest possible length or 2. myosin heads overlap many actin heads but the sarcomere is closer to its shortest length possible. Either scenario isn’t in the ideal length to create the maximum force possible. Third, we have Force-Couple Relationships, which is the sum of the vectors our muscles produce around a joint. Multiple muscles work together to create movement there isn’t a movement that requires only one muscle to contract.  As a result, the length-tension relationship of each individual muscles that is part of a movement will automatically affect the force-couple relationship around a joint as well as the length-tension relationships of the other muscles within the force-couple.

Now, how do length-tension relationships and force-couple relationships relate to muscles being either short/tight or long/taught? Well, if the length-tension relationship within my hip flexors is short, my pelvis will tilt forward but instead of feeling my hip flexors tight I’ll feel that my hamstrings are tight. My hip flexors have affected the force-couple relationship within my LPHC (Lumbopelvic hip complex) so because my hip flexors have become shorter by default the opposite muscles (hamstring group) are going to be lengthened.

Unfortunately, we aren’t simple. Just because you feel your hamstrings “tight” does not automatically mean the problem is short/tight hip flexors. The problem could be emanating from my lower leg but affecting my hamstrings. It’s important to check the opposite muscle(s) as well as the muscles above and below the area where you feel “tight” or pain.

How do I figure out where the problem is coming from? Well, stay tuned. 🙂

 

 

 

 

 

Workout of the Day 3.8.18

Warm up:

  • Chest/ Back abduction & adduction
  • Shoulder flexion circles
  • Shoulder extension circles
  • Trunk twists

Workout:

  • Superset (4 sets)
    • Stability ball Push up (6 reps)
    • Barbell Bench Press (10 reps; 45lbs, 55lbs, 65lbs, 65lbs)
  • Circut (3 sets)
    • Single-leg bridged TRX row (5 reps on each leg)
    • Rotating row (core twists) w/ resistance band (30s; easy resistance)
    • Rope pull (with squat; 30s)
  • Circut (3 sets)
    • Resistance band lateral shoulder raise (10 reps; 4/2/1 tempo)
    • Face pulls (10 reps; 30lbs)
    • Handstand walks against wall (30s hold)
  • Circut (4 sets)

Workout of the Day 3.4.18

Warm up:

  • Sprints
    • 10 rounds (60s each round)
    • Incline = 1.0
    • Alternating speeds
      • speed = 2.5
      • speed = 5.5, 6.0, 6.5, 7.0, 7.5

Workout:

  • Deadlift warm up (1 set x 20 reps; 65 lbs)
  • Superset (3 sets)
  • Superset (3 sets)
    • Single-leg squats (10 each leg; 18 in box)
    • Side plank clamshells (10 each leg; heavy resistance mini band)
  • Superset (3 sets)
    • Adduction machine (20 reps; 100 lbs)
    • Bulgarian split squats (10 each leg)

Workout of the Day 3.1.18

Warm-up:

  • Resistance band chest press (2 sets x 20; light resistance)
  • Resistance band fly (2 sets x 20; light resistance)

Workout: