by Pippa Teague, Strength Coach | Oct 10, 2019 | Abdominals, Conditioning, Exercise advice, Injury Prevention, knee pain, Ladies, lifts, Personal training, Recovery, strength training, Uncategorized, working with injury, youthtraining
Lunges are a great unilateral movement to work not only the muscles involved but also work balance and stability.
They can be done with little space required
-difficulty can be added by including weight- kettlebell or dumbbells
Here are some lunge variations:
The reverse lunge
- start with the feet hip width apart and facing forwards
- with your back remaining straight take one foot backwards, allowing both knees to bend as the back knee touches the ground lightly
- push off the back foot keeping the front foot firmly planted
- drive through the heel and return the leg beside the other
Repeat on the other side
this works the glutes, quads and hamstrings and is also a great way to improve knee stability
Alt reverse lunge
Lateral Lunge
We often forget to move laterally. Lateral movement is great for stabilizing the hips and works your inner thigh and glutes.
- start with your feet together
- Step out wide to the side, transferring the weight over to the side you just stepped with, keeping both feet planted on the ground and facing forwards
- sit back into a squat position and go as low as you feel you are able to
- drive through your foot and return to the starting position
Repeat on the other side
Lateral lunges w/ kb
Static (split squat) Lunges
During this movement the feet remain in the same position (static)
This movement is great for those of us who are not so good with balance when moving and is the least challenging of all the lunges. Static lunges help build balance and strength from a stationary position.
Muscles worked are your thighs and glutes
- Start in a split stance- hip width apart with one leg in front of the other
- Lift onto the toes of your back foot and lower that knee down to the ground allowing the front knee to bend also to a 90 degree angle parallel to the ground
- Press through the heel of your front foot and straighten the legs back up.
- Keep your torso upright. Most of your weight should be felt through the front leg
Repeat 8-10 reps and then switch to the other leg
Split Squat w/ kb
Alternating jump lunges
Similar to the reverse lunge but with an element of power and plyometric transition with a jump from one lunge position to the other by switching feet in the air
This exercise challnges the same muscles as the regular reverse lunge but also adds a cardiovascular effect by increasing the heart rate and helps burn more calories.
tips to help your jumping lunge
- master the basic lunges first-reverse lunges and walking lunge
- aim for soft landings, avoid landing hard on your knee
- chest and torso stays upright
- be light on your feet and try to spring through the ball of your feet to gain some air time
- you can increase the difficulty by increasing reps, jumping higher and spending less time on the ground
Alt jump lunges
Try some lunges today and let us know how you get on!
Happy lunging !
by Pippa Teague, Strength Coach | Oct 7, 2019 | Abdominals, Back Pain, Client Achievements, Conditioning, Exercise advice, lifts, Recovery, strength training, Uncategorized
Today we are highlighting Michelle who has been with us since August 2018 after dealing with severe lower back and hip pain.
“I was in constant pain in my lower back and afraid that I would have to accept this as a new standard of living for myself. On July 4, 2018, I went to bed with excruciating pain in my lower back and tingling in my leg. I never had this happen in my life and had no idea what to do. The pain came out of nowhere, but now I realize that it was probably building for some time and came to the surface then. I was in my 20s and felt like I was in my 90s because of what I was told by doctors about managing my lower back issues and overall pain levels.”
Upon meeting Michelle, I quickly realized that she was in need of reassurance and was really looking for someone to guide her. She was desperate for answers and did not know where to turn as her symptoms were not just resolving on their own. She was provided with conflicting advice and was not sure who she could trust. This is a major issue that I see in many of my clients and it is my job to help make sense of some of the things that they have been told.
“My struggle affected every part of my daily life. I was always thinking about the pain when I was at work or out with friends and family. I didn’t want it to come back and was afraid that everything I was doing was making it worse whether I was exercising or staying still. I felt out of control in my body. I had no idea what I should do. My doctor told me to wear a neck brace and to essentially stay still. My spine specialist told me that I had a disc herniation in my lower back, which was scary to hear. I was not in a car accident and have always been healthy, so I did not understand why this happened.”
Michelle was in a tough position coming into our office. Many of our patients experience pain that affects their daily life and it is sometimes extremely difficult to manage on their own.
“Loni helped me get to a place where I felt stronger and comfortable in my daily life. I got to a point where I stopped feeling the pain. I gained the confidence to exercise regularly and lift boxes, etc. without being scared to injure myself. I would not be where I am today without Loni and Infinite Potential.”
Michelle has been a pleasure to work with from day one. She has shown endless appreciation for what we have provided and is also very open to new ways of thinking about her pain, alternative approaches to treatment, and has shown willingness to trust the process. Michelle has made consistent progress since beginning with us and has sought care past her original injury committing to strength training since completing her time in physical therapy. Strength training was not a part of her regular routine but she has since adopted the practice as a regular weekly activity. She has made significant progress in the realm of strength, endurance and power achieving goals that she never thought were possible.
We asked Michelle what she wants others to know about her experience with Infinite Potential PT. Here is what she had to say:
“I want others to know that they should go to Infinite Potential (IP)! The business is different than the standard physical therapy at out-patient centers or hospitals, but this is what makes her special and one-of-a-kind. I had been in and out of PT at hospitals before being a client at IP. I was only there for a few weeks (6 at most) and then discharged and my issues would come back. I wasn’t given one-on-one treatment plan like I get here. Loni spends the time to really understand your needs and help you not just for a short time, but for your life. I wish everyone could discover what I’ve found in Infinite Potential. Loni has been life-changing and I will follow her wherever I go. I live closer to the North Shore now and commute to see her weekly! She’s the best!
Our passion at IPPTW is to empower people to realize their full potential. We strive to decrease their fears, help them understand what is going on and what can be done in the long and short term. We want to be YOUR resource for help and feel strongly that we can give you informed guidance to help you make decisions about your health.
If this story spoke to you, or speaks to someone you know, please pass it on. Can you relate to Michelle? Let us know by replying to this email.
by Pippa Teague, Strength Coach | Sep 30, 2019 | Conditioning, Exercise advice, Injury Prevention, Personal training, Recovery, Running, strength training, Uncategorized, youthtraining
by Pippa Teague
Infinite Potential Strength Coach
I would like to start off by giving the research credits to Barbell Medicine and their 3 part series has been summarized below.
Previously a lot of peoples beliefs surrounding youth and resistance training involved some of the following quotes and I still hear some of these coming up today:
“Resistance training stunts growth”
“Kids shouldn’t lift weights-it will damage their growth plates”
Well…both of these statements have been proven to be wrong and we have slowly shifted from that mindset.
Childhood is the time where we need to be focusing on building bone mass and structure by weight bearing activities!
It is ok for kids to weight train and resistance train-in fact, its GOOD for them!
Studies have shown these three important factors to resistance training as a youth
- Resistance training should be essential for aspiring athletes
- Participation early in life correlates to later life
- Those who don’t resistance train are at a higher risk of negative consequences
Developing those skills early in life is very important if we want to remain healthy and fit as we get older.
Today 10 year olds are participating in the same amount of exercise as 60 year olds!
We are failing at getting our youth to exercise the amount that has been recommended – 5-17 year olds should engage in 60 mins of moderate to vigorous activity/day! Only 40% are actually achieving this!
Here is a breakdown of some age ranges and examples of how to include resistance training int their exercise.
Ages 6-8 – FUNdamentals, game oriented exercise, coordination, balance, agility
Ages 10-13 (males ) 9-11 (females) – learning to train, plyometric and free weights with a variety of training
Adolescence 14-18 (males) 12-18 (females) training to train, sport specific plus other training, heavy and slow resistance training
Adulthood Ages 18+ – training to compete, sport specialty, resistance training still an integral part
One study found that strength training reduced injuries three fold over the course of 1 soccer season! It also improved cutting speed and jumping !
Another study looked at females in repetitive sport e.g. running, and found that those youth athletes were 3 times more likely to have a lower bone mineral density than females who did the repetitive sport but also were resistance training.
Resistance training is important not just for youth athletes but for growing children.
Longer programs elicit larger effects and it is important for youth athletes to maintain resistance training alongside their sport for optimal results!
Citation: ‘resistance training for youth part I and part II’
www.barbellmedicine.com
by Pippa Teague, Strength Coach | Sep 23, 2019 | Conditioning, Exercise advice, Personal training, strength training, Uncategorized
By Kerry Moynihan
Personal Trainer
It happens to the best of us. Once in awhile you lose that pep in your step on the way to the gym. The question then becomes, “How do I re-energize?” Try coordinating gym time with a good workout buddy. Exercise “dates” keep us accountable, getting us into the gym when motivation is on the slide.
Now that you’re there, that extra motivation can help you achieve those fitness goals. When you’re enjoying that fitness partnership it’s gratifying to go the extra mile, complete that extra rep, try that new machine, focus on that perfect form. Friendly competition ups that personal game.
It goes without saying that your ideal partner should be someone you enjoy spending time with. That will keep the commitment consistent. Also, he or she will ideally share a similar schedule to avoid those unfortunate last minute cancellations. Consistency is key. And what can be better than sharing spotting duties with a personal cheerleader.
Where to start? Ask your trainer or the gym fitness professional for an introduction to a fellow gym member who’s seeking some outside motivation, too. Or, reach out to friends. It’s a great way to catch up with people you’ve lost contact with when life gets a bit hectic. Lastly, have a fitness minded co-worker? You may have similar interests and schedules that would make buddying up the perfect match.
Exercise is important. It should also be enjoyed. An exercise partnership will get you out of that gym rut: challenging your mind, muscle and motivation.
by Pippa Teague, Strength Coach | Sep 19, 2019 | Conditioning, Exercise advice, Injury Prevention, lifts, Personal training, Running, squats, strength training, Uncategorized
By Jenny Gusella
These days there are endless workout options, from spinning to barre to HIIT to personal training, bootcamps, home DVDs and more. There’s also tons of information and scientific research floating around about the benefits of one workout versus the next. With your head spinning from information overload, you finally decide to seek an expert opinion, so you ask a trainer like me, “OK. Tell me the truth. What is the best workout?”
The best workout is the one that you will actually do. Whether it’s because it’s the quickest, or you love the instructor, or your friends go to that gym, or your favorite coffee shop is next door, or because you genuinely love the workout, there is no reason too small if that reason is enough to get you to complete the workout.
The human body is much more simple than we think. Eat food, move around, sleep, repeat tomorrow. Of course, in between those things is an entire life – a career, familial responsibilities, not to mention social pressures, self-doubt, etc. All of those things complicate the basics, but you have the power to uncomplicate fitness. Are you stressed that you don’t have an hour to spare to workout? Simple solution: do a 45 minute workout. Are you dreading doing that 3 mile run you promised yourself you’d do? Simple solution: Don’t do the run. Do some squats, lunges and pushups, or go for a bike ride, or walk your dog.
Yes. I just said, “don’t do the run.” Running in particular is a topic that comes up so often in this line of work. So many of us dread running, and yet force ourselves to do it anyways, as if it’s some sort of requirement. I am here to tell you: YOU DO NOT NEED TO RUN IF YOU DON’T WANT TO. Ever. (Unless you’re being chased.) I am also here to tell you that you do not need to be “a runner” to go on some runs. If you like it, do it, if you don’t, do something else. It truly is that simple. Think about Forrest Gump. Why did he start? “I just felt like running.” Why did he stop? “I’m pretty tired. I think I’ll go home now.”
The next time you find yourself in a workout rut and are about to ditch the gym, ask yourself if there’s maybe another physical activity you’d rather do instead, and try to direct yourself down that route. Don’t worry if your workout doesn’t “scorch the most calories” or “target 90% of your muscles” – just move!
by Pippa Teague, Strength Coach | Sep 9, 2019 | Breathing, Conditioning, Injury, Injury Prevention, Recovery, Running, strength training, Stressrelief, Stretching, Uncategorized, working with injury
The definition of adversity via Webster’s Dictionary:
“Difficulties, misfortune, ill luck, back luck, trouble, difficulty, hardship, distress, disaster, misadvantage, suffering, affliction, sorrow, misery, heartbreak, heartache, wretchedness, tribulation, woe, pain, trauma, torment, torture.” The list goes on.
Adversity can be defined as any of the above. Everyone goes through some sort of adversity. It’s not about what type you deal with, but about how you respond to it.
Do you ever feel alone when you’re dealing with something like this? I am sure of it, we all do. But guess what, you aren’t alone. The feeling of being alone EASILY gets more believable in a world where social media is constantly in our faces. Old friends, co-workers, gym buddies, cousins, acquaintances, celebrities… they all look SO happy on the screen of your phone. But guess what, they probably have shit going on. Don’t forget that.
So… How do you overcome adversity? You can’t just make it go away, you can’t just run and hide and let someone else deal with it, you can’t just forget about it because it absolutely will resurface at some point.
Adversity can be overcome by the way you react to it.
This can be applied to matters BIG and SMALL.
Small example…
Someone is going 40 MPH in the passing lane and you are LATE for work?
Option A: Tailgate them like a MASShole, honk and give them the finger?
OR
Option B: Remain calm and let them realize they are being slow where they will eventually speed up or switch lanes.
Big example…
Someone does something extremely unjust, unreasonable and unfair?
Option A: scream and yell, accuse and verbally abuse?
OR
Option B: Remain calm with them. Do you best to not let your emotions drive your words. Take your feelings to a conversation with a friend where you can say what you want and get some advice.
Take home… We all deal with shit on any given day. The sun still rises in the morning no matter what was dealt the day before. Get up, shake the dust off and keep moving. Use adversity to learn, grow and become stronger. Get your reps in, practice makes perfect so keep working on overcoming those small hardships because when the big ones roll around, you will be ready.
