Monday Motivation (Week 1)
Hello everyone. This is going to be something new that Tone Up Club will be adding to the newsletter. I like to call it Monday Motivation so everyone can gain a little more knowledge at the start of the week and legitimately be interested in gaining more muscle, and reducing more fat. I’ll be here to help educate you as I continue to educate myself as the fitness world is changing rapidly all the time. Us trainers have to stay well read on new things so I thought I would share all this info with all of you. Let’s get this started!
Training… it’s intimidating when you are just starting out or not in the shape you wish you were in. You really have to keep it simple: Push something, pull something, do something with your legs, add a roll out or a plank and you have a full body work out. The book that I am currently reading up on is Advances in Functional Training by Mike Boyle. Mr. Boyle has been one of the leading trainers in the fitness industry for the past 30 years. When he was just starting out he saw a trend in the muscles of his clients that were leading to problems. Clients with low back pain were weak in their deep abs (transverse abs, internal oblique). Athletes with knee problems usually had weak hip stabilizers ( Adductors, hip external rotators, Gluteus Medias). Rotator cuff problems stemmed from scapulae retractors and stabilizers being weak ( lower trapezius, rhomboid).
The main thing I love about Mr. Boyle is that he prides himself on injury prevention number one, and performance enhancement number two. Think about it, you’re not going to be able to enhance your performance much if you’re frequently getting injured and have to take time off. We have to teach everyone how to handle their body weight in all planes of motion as a starting point and then add resistance once the movement pattern has been done properly.
The last thing I want to touch on for our first Monday Motivation is that more is not better. Strength training is a game of stimulus and response. The actual workout is going to be our stimulus and the response occurs after the workout. I would rather see you do fewer repetitions with perfect posture rather than more repetitions ruining your posture and causing an imbalance in your body tissues length and altering how your body thinks it should move in a specific exercise. The recovery will not be enjoyable if you are using poor posture. The response is affected by the quality of the workout and by the quality of the recovery.
In good health always,
Sean Maloney and The Tone Up Club Team