I've been thinking a lot about the whole "training smart" idea and how it really is at the core of what I do as a personal coach and trainer. No matter what your goal might be (getting stronger, building muscle, losing fat, moving and feeling better, etc). The clients that I work with are all smart folks, who for one reason or another have found themselves deconditioned and beat-up from years of believing that the "beat down" workouts are what we should be doing.
You know, working out for the sake of getting tired and sweaty. Those are the “junk” reps. Great, if that’s the goal. But that’s short-lived, especially as we age. That’s why I refer to strength training as “practice”. Because that’s what it takes to get STRONGER and improve your health and longevity. You’ve got to practice the things that matter most…and it’s the hard work.
AND, if your goal is to improve your LONGEVITY: - Move and feel better - Recapture lost motion - Expand your movement repertoire - Enhance your athleticism
Then I'm going to tell you that we CAN keep moving forward when things get uncomfortable or when obstacles get in the way. BUT, we'll need to embrace the challenges, not beat ourselves up over the failures, and TRAIN SMART. It'll change the way you move. And feel good.
Let’s start with the hips. I’ve always referred to this area as our “power center”. Pretty much every action from sitting to climbing the stairs involves them.
Usually when people struggle with tight, stiff, painful hips, the low back and knees are also affected. All these parts work together, so when one’s not cooperating, there’s often trouble in the other.
In my experience, men and women experience hip discomfort differently. Women throughout the pelvic region. Men often in the glute and hip flexor areas.
This LONGEVITY SMART MOVE will help you move and feel better. It’s gonna help build strength and mobility not only in your hips, but throughout your body. Check it out!
Here’s what you’ll need... - Comfortable/clear space - Maybe a mat - Maybe a cushion or pillow underneath your down knee
- A book That’s it! How’s your body? EXHALE like this: 🤸♂️Loosey- Goosey: LONG Sighing exhale (fogging a glass).
🏋️Super - Tight: Pursed Lip exhale (blowing out birthday candles)
Here’s what you’re gonna do... FIRST and FOREMOST you HAVE TO STACK = Subtle Posterior Pelvic Tilt + Your Exhale... - Pelvic TUCK (Un-arch lower back) - EXHALE (Specific to your build) - 3-5 sec pause (HOLD your breath/can you feel the slight ab tension?) - INHALE with that ab tension! - REACH (Keep shoulders off the floor. NO NECK!)
Practice: Inhale with ab tension. Exhale & Reach x 10 full breaths. Let’s MOVE!
1/2 Kneeling Position:
- Think “railroad tracks” (comfortable space r,l)
- Tall through the upper back and neck
- Subtle tuck of your “back pockets” to rear heel
🤸♂️ Loosey- Goosey:
Book under REAR FOOT/REACH: Opposite LONG arm and FRONT leg
🏋️ Super - Tight:
Book under FRONT FOOT/REACH: Same side LONG arm and FRONT leg
- Repeat: 5-7 breaths/side x 2-3rds
This move works great on a recovery day (you should have 2-3/week), or in your warm-up/cool down.
Give it a try and let me know what you think!
Dedicated to your health and longevity, Mike
P.S. Curious and want to see if my training style a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.
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