Category Archives: Sports Specific

Avoiding Injury With Mobility Work

Screen Shot 2017-04-30 at 4.42.33 PMOk,  imagine this: You’re in the pool playing volleyball with the kids in the pool club. You’re having a great time, the sun is out, the sky is clear blue and everyone is having a good time. It’s super hot outside, but you don’t feel it because the pool water is the perfect temperature. Ahhh, heaven!

You get to take the next serve set after winning the previous point. You’re winning and feeling a little more than confident. You smile as the ball comes at you again, but it starts falling a little shorter than you anticipated. You thrust off your back foot to lunge for it and *pop!* … You feel a pain in your groin. It gets worse but you keep playing. You finish your gamed think it just needs a little rest so you lounge out the rest of the day. The day passes and as the sun begins to go down the pool starts getting ready to close up. You get up to gather all your loose belongings and *ouch!* … your groin hurts. Really bad. Holy chips. What’s going on? This is more serious that you thought…

Injuries happen to all of us and if left untreated can hang around for a looooong time. But what if there were a way to help prevent these types of injuries? Well, the good news is: There is! Mobility training combines stretching and functional movements to keep muscles loose and to identify fix deficiencies. See this example of mobility training using a sledgehammer.which is kind of fun.

Why Mobility Training? When we are born we have full mobility: flexible joints, full range of motion, no impingement or tightness. But as we age we slowly lose our pliability. Now, I’m not talking about aging as a 40, 50, 60-year-old person and up. I’m talking about 5 years old, 10 years, 15 years and further.

So many things happen over time that cause us to lose mobility. Small injuries and mis-steps cause up scar tissue to build up and may have caused you to walk differently or move differently, favoring one side over the injured side. The effect is we never we train ourselves to move quite the same again. Our bodies are amazing mechanisms that constantly compensate for various deficiencies.

But trauma isn’t the only way to lose mobility. Repetitive movements can cause elongation in one muscle and tightness in the opposing muscle. The two most prominent examples for all of us are:

Repetitive strain injuries of the wrist, fingers and hands as a result of typing, texting, and similar repetitive movements. Typing type of motions use the “flexors” of the fingers, hand, and wrist.  More than 95% of us don’t take the time to work the “extensor” muscles. These are the muscles that open the fingers, hands, and draw the wrist backward. Overtime the extensor muscles get weaker and the flexor muscles get stronger. This causes constant tightness in the forearms, elbow, hands, fingers and wrists.

In order to “fix “this in balance it is recommended for different types of massage, rolling, and strengthening of the extensor muscles. A quick and easy way to exercise the extensors is to wrap a rubber band around The fingers and Open your hand and spread out your fingers as far as you can. Do this repeatedly and I guarantee you will feel the burn. Those little guys really good worked and they’ll be protesting at first.

A second example is the computer and electronics usage syndrome. Slight rounding of the shoulders forward slight pitching forward of the head. The chest muscles and shoulder muscles get very tight from the slouching we do over our electronic devices and computer keyboards. At the same time The upper back and neck muscles get very weak from not holding your posture correctly.

So how do we fix these issues? In part, mobility training.  Here a few example of what you can do to increase flexibility and mobility in your hips. The movements below are mainly for hip mobility. They can be held for 10-30 seconds or you can slowly work through the range of motion for 10-30 reps.

June2012_Mobility

Now, a word of caution: if you’re already suffering from an injury you should NOT engage in any physical activity program without consulting your doctor. You might make it worse by further injuring the body part or you might be further weakening a deficient part of your body that might seem unrelated… but it is really the root cause of the problem.

I’ll explain more in my next article and include pics and videos to demonstrate various mobility training movements.

Leave a comment below to let me know which body parts you’d like to see me address first.

Until Next time…

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5-4-3-2-1 BLAST OFF! Our Grand Opening and Fitness Fair Is This Weekend!

Come one, come all! Help us celebrate our GRAND OPENING and FITNESS FAIR this weekend. June 6 and June 7 from 10 AM to 3 PM.

Fun and prizes with local businesses such as chair massages from Hand and Stone, giveaways and coupons from GNC, food from our friends at FIt Fuel Prep and more! Admission is FREE! ‪

You’ll Never Call Jocks “Stupid” Again

 

 ONE OF THE BALTIMORE RAVENS JUST PUBLISHED AN INSANELY COMPLEX STUDY IN A MATH JOURNAL

John Urschel: offensive lineman, math genius. 


Urschel, who was drafted in 2014 

to block for Joe Flacco, had a 4.0 grade point average at Penn State and has been published in several mathematical journals. He is also an accomplished chess player. For a living, he uses his body as a bulldozer. His family, he says, wonders why he would spend his time in such a way. The answer is, apparently, that he just enjoys leveling people. 


Read the rest of the story

Rehab a Troubled Groin



Tony performs one arm kettle bell swings

If you’ve ever suffered an injury you know exactly how long the process could take. And the older we get the longer it takes. Trust me… I’m finding out. 

These exercises in the video or not for a fresh injury. The squats on my kettle bell swings are shallow and wide. Are use hip thrust as much as possible and work on my coordination. With the kettle bell squats you’ll notice how I don’t go too deep it’s only to parallel and I stays as upright as possible. I also use the hip adductor machine. I’m very careful not to allow my hips to stretch too far open. 

There’s a couple of other videos that I’ll feature in the next article; some stability exercises for the feet knees and hips. 

A healthy dose of stretching opposing muscles, working stabilizers and slowly adding in compound movements as your strength and stability improve are all good advice for rehabilitating any injury. 

For more information contact us and speak to myself or one of our qualified trainers. 



band adductors



Bosu ball for stability



Thanks Target, Walmart, GNC For The Sawdust, I mean, “Vitamins”

HOLY CRAP! You get what you pay for. $30 for a bottle of sawdust? Ok, maybe not sawdust, but HOUSEPLANTS? POWDERED RICE? I was cutting carbs! What the heck is going on?

What are you getting in your vitamins? “GNC, Target, Walgreens and Walmart — and found that four out of five of the products did not contain any of the herbs on their labels. The tests showed that pills labeled medicinal herbs often contained little more than cheap fillers like powdered rice, asparagus and houseplants,… Read more at NY Times.com. “

What are you putting into your body? Get more value for your money, buy REAL products from legitimate companies that specialize in nutritional supplements.

On Crack Whores and Sodium Restrictions

Drill_instructor_at_the_Officer_Candidate_School

Gunnery Sgt. Shawn D. Angel

THIS IS NOT DIETARY ADVICE, it is for entertainment purposes only. It’s a quick email I shot off to a good friend who is super serious about getting into “bikini shape.”

Some smarty pants folks will certainly contradict my advice, which is ok.  Hopefully it’s not a troll proving a point or someone getting their rocks off by insulting me behind a wall of ambiguity on the internet.
The following is just my humble, but accurate opinion. Here goes…
MOST IMPORTANT RULE: Keep in close contact with me on this meal plan. This is NOT NEGOTIABLE. If I don’t know what’s going on, then I can’t help.
We might need to adjust workouts and/or food as your body changes. The total calories are good as well as the macro split. I’ve built in some room for error on your part; my part is good ;-).
You need to keep a food log (myFitnessPal is fine), but I want NOTES. Specifically: how you feel before your workout, after your workout, prior to bed time, waking up in the morning. You should feel GREAT at each of these points. Think of them as our KPIs for your well being and your body’s optimum functioning. If you’re not feeling great, then we need to adjust. You should never feel crappy unless you’re sick and you wont get sick because you’re a friggin machine… (I’m having fun with this. LOL)
…get used to eating before your workouts in the morning. After waking, you want to eat as soon as you can. You fasted all night and you know have to break that fasting period and get into the swing of things. That’s why it’s called Break-Fast.
Get your metabolism moving and allow your body the chance to fuel itself with glucose after you burn off glycogen. Currently you’re burning muscle by not eating prior to your morning workout. The old thought was “do cardio on an empty stomach and you’ll burn more fat…” bullshit!  EAT!
Build in ONE DAY per week where you eat anything and everything you want for ONE MEAL. You should be stuffed! Then, pick a SECOND DAY per week where you eat at least 500 CALORIES EXTRA. Preferably these days are spread apart (for example Sunday for your cheat meal and Wednesday for your “extra carb day”).
Screw “no sodium.” Your body needs the right percentage of all four electrolytes: sodium, potassium, magnesium, and iodine. You are hurting yourself by restricting any one of them. DON’T over-hydrate. Drinking 2 gallons of water today is horrific and ridiculous. Your kidneys will over work like crazy and you’ll be asking for some serious heart issues because you’re washing out electrolytes. Want weird arrhythmia? Drink waaaaayyyy too much water and go on a no sodium diet. SMH.
Season your food with any herbs you want. No quantity restrictions. I don’t care. Use Pam spray or similar for coating the pan. Use real sugar if you want to sweeten something, but get used to not having any sweetener. Although artificial sweeteners have no caloric impact or impact on insulin, they keep you craving the sweet stuff… including MORE carbs. So… watch out. Better off with unsweetened iced tea, water and NATURAL real sweeteners like stevia.
Stay away from high fructose corn sweeteners at all costs. They are SUPER SWEET and get your body looking for sweet stuff like a pregnant crack whore on the streets of Harlem hunting for more smack.
There’s lots more, but in the end, make smart choices. Have fun and don’t commit suicide if you fall off your diet once in a while.
I hope you’ve been entertained.

Get On The Band-Wagon And Balance Your Life

Strong shoulder integrity with resistance bands

Strong shoulder integrity with resistance bands. Article by Tony Bianchino

Remaining healthy and avoiding injury is critical in any exercise program. We’re going to add some simple tips and techniques that will help you stay fit and healthy for years to come!

Ancillary muscles:
Most people work the main muscles, like Biceps, Triceps, Glutes, and Chest, and leave the often neglected “helper” muscles by the wayside. For example, without getting too technical, your rotator cuff muscles are responsible for maintaining shoulder joint stability. These four little muscles are not worked much when we use machines or many barbell movements. Here’s what happens: Our “major muscles” around the shoulder (deltoids/shoulders, chest, and upper back) get disproportionately stronger than the rotator cuff muscles. Over time this could cause too much strain on the rotator cuff muscles because our main muscles are able to handle heavier loads (because our major muscles have gotten stronger) and our rotator cuff muscles are unable to stabilize the shoulder joint with the heavy load. I’m simplifying this greatly so please forgive the lack of specificity. We’ll get to that at a later time.

The Good News:
The good news is there are MANY ways to keep the rotator cuff muscles healthy and strong. Functional movements, dumbbells, and bands are some of the ways we can achieve this. Here’s an example of my client Mike performing light bench presses with resistance bands to make the bar unstable. In this example my client Mike C. shows how to suspend wight from the end of a barbell with resistance bands for the bench press. The hanging weight can swing and bounce which will bring into play many stabilizing actions. Performing the exercise in this way increases rotator strength and over all stability in the shoulder girdle and core stability.

The Video:

Let me know what you think of this technique and add any comments or helpful tips that I may have left out.