If you can hold your planks for minutes, you need to stop doing planks the way you’re doing them.
You should do your next plank in front of a mirror, or film yourself, so you actually see what your posture looks like.
Is your lower back swaying? Does your upper back hunch over? Do your hips sag to the floor? These are all compensations that indicate you’re performing your plank with improper mechanics.
The more you can integrate all your muscles to align the structures of your body at once (straight spine, hips and shoulders level), the more intense the plank is going to be, and the less time you’re going to be able to hold it.
The plank is not an exercise for your shoulders and arms, and only feeling the burn there.
The plank is meant to burn into your stomach primarily, secondly into your upper back, and then your glutes.
But if you’re not feeling any of these muscles working, then you’re just going through the motions of what looks like a plank.
When it comes to fitness, one of the most effective approaches to building strength, mobility, and resilience is functional exercise. Unlike traditional training that focuses on isolating muscles, functional exercise mimics the natural movements of daily life and ancestral human activity. Movements like walking, running, throwing, and lifting objects reflect our evolutionary design and ensure that our bodies perform optimally. Two fundamental aspects of this approach are the gait cycle and contralateral reciprocation, both of which are rooted in our natural biomechanics.
Functional exercise emphasizes training movements rather than muscles. It focuses on multi-joint, multi-plane motions that mirror the activities we perform in our daily lives. The benefits include improved coordination, balance, and strength while reducing the risk of injury.
This type of training is rooted in the premise that human movement evolved to navigate complex, natural environments. To understand its significance, let’s delve into two key elements that contribute to functional motion: the gait cycle and contralateral reciprocation.
The gait cycle refers to the sequence of movements that occur during walking or running. It’s a rhythmic, repetitive process that involves:
1. Foot Strike: The foot contacts the ground, initiating the cycle.
2. Midstance: The body balances over the supporting leg.
3. Push-Off: The foot pushes off, propelling the body forward.
4. Swing Phase: The opposite leg swings forward to repeat the process.
Functional exercises that align with the gait cycle build strength, stability, and mobility in the necessary muscles, while enhancing joint health and motor control in what you do naturally everyday.
This intent behind exercising, supports efficient movement patterns and protects against imbalances caused by sedentary lifestyles or improper training.
Contralateral reciprocation refers to the natural coordination of opposite limbs. For example, when you walk, your right leg swings forward as your left arm moves in tandem, creating balance and momentum. This cross-pattern movement is essential for efficient energy transfer and stability.
Functional exercises that incorporate contralateral patterns activate deep core muscles, improve coordination, and simulate real-world tasks. By training these patterns, you prepare your body to handle dynamic movements like running, climbing stairs, or even balancing while carrying groceries.
Why Train Natural Movements?
Modern life often limits our physical activity to repetitive, linear motions (e.g., sitting, typing, driving). Over time, this can lead to muscular imbalances, poor posture, and joint stiffness. Functional exercise rooted in natural movement helps to:
• Improve overall athleticism and resilience.
• Enhance mobility and joint stability.
• Prevent injuries by reinforcing balanced movement patterns.
• Foster a connection between mind and body for better proprioception (body awareness).
How to Incorporate Functional Exercises into Your Routine
1. Focus on Multi-Plane Movements: Incorporate exercises that move through all planes of motion (sagittal, frontal, and transverse).
2. Prioritize Core Stability: Exercises like planks and proper rotational movements build a strong foundation for all movement.
3. Train Unilaterally: Single-leg or single-arm exercises replicate real-world tasks and correct imbalances.
Functional exercise compliments natural human movement by aligning fitness goals with how our bodies were designed to move. Training with an emphasis on the gait cycle and contralateral reciprocation not only boosts strength and stability but also enhances your ability to navigate daily life with ease.
So, next time you step into the gym, think beyond isolated biceps curls or stationary machines. Instead, embrace exercises that flow with your body’s innate rhythms and help you move through life as nature intended.
Human movement is deeply rooted in our biology, particularly in our evolution as bipedal creatures. Walking on two legs—bipedalism—is a defining characteristic of humans, setting us apart from our primate ancestors and other animals. But what does this mean for our movement, and how does it impact our overall health?
Bipedalism evolved millions of years ago, offering early humans several advantages. By walking upright, our ancestors could cover long distances more efficiently, conserve energy, and free up their hands for tool use, carrying objects, and gesturing—key factors in our development as a species.
This shift also changed our skeletal structure, leading to the development of a unique spine curvature, a broader pelvis, and stronger leg muscles. These adaptations have made us incredibly efficient walkers and runners, capable of sustained physical activity that other species find challenging.
Despite our evolutionary advantages, modern lifestyles often clash with our biology. Our bodies are designed for movement, yet many of us spend hours each day sitting, which can lead to health issues like back pain, obesity, and cardiovascular disease. Bipedalism is meant to keep us active, not sedentary.
Regular movement—whether walking, or more intense exercise—helps counteract the negative effects of a sedentary lifestyle. It engages the muscles and joints designed for movement, promoting better posture, balance, and overall physical health.
Embracing our bipedal nature has numerous health benefits. Moving regularly helps maintain a healthy weight, supports cardiovascular health, and strengthens bones and muscles. It also improves circulation, delivering oxygen and nutrients more efficiently throughout the body.
Beyond the physical, movement also positively impacts mental health. Physical activity reduces stress, anxiety, and depression, boosting mood and cognitive function. It’s a natural way to align with our biology and keep our minds sharp.
In essence, our biology as bipedal beings is a reminder that we are built to move. Whether it’s walking, running, or simply standing more throughout the day, embracing our natural movement patterns is crucial for maintaining our health and well-being.
So, listen to your body and move in ways that reflect your natural movement. Your biology is hardwired for it.
Running is more than just a modern fitness trend; it’s deeply rooted in our evolutionary history. Our muscles, bones, and cardiovascular system have evolved specifically to support this high-endurance activity. Here’s why running is not only beneficial but also a natural part of who we are as humans.
Evolutionary Background: Born to Run
1. **Human Anatomy and Endurance**: Our bodies are uniquely designed for long-distance running. Unlike most animals, humans can run long distances thanks to our upright posture, long legs, and efficient cooling system (sweating). These traits helped early humans hunt and scavenge over vast terrains.
2. **Muscle Development**: The muscles in our legs, hips, and core are optimized for running. The large gluteal muscles (glutes) stabilize our hips, while the long tendons in our legs act as springs, storing and releasing energy with each stride. These adaptations make running an energy-efficient way to travel long distances.
3. **Cardiovascular Efficiency**: Running requires a well-developed cardiovascular system, and our hearts and lungs are up to the task. The ability to sustain moderate to high levels of physical exertion over extended periods likely played a role in our ancestors’ survival, allowing them to outrun prey or persist until the prey was too exhausted to continue.
•Physical Benefits: Tapping into Our Natural Potential
1. **Improved Muscular Strength and Endurance**: Running regularly taps into the full potential of our muscle groups, particularly in the lower body. This not only strengthens the muscles but also increases their endurance, enabling them to perform efficiently for longer periods.
2. **Bone Density and Health**: The repetitive impact of running stimulates bone growth and density, a trait that has been critical for our survival in the wild. By running, you maintain and even enhance this natural bone strength, reducing the risk of osteoporosis and fractures.
3. **Efficient Fat Burning**: As an evolutionary advantage, running promotes fat burning by utilizing it as a primary energy source during prolonged activity. This process helped our ancestors survive in times of food scarcity and continues to be a highly effective way to manage weight today.
•Mental and Psychological Benefits: Built-In Rewards
1. **Natural Stress Relief**: The “runner’s high,” characterized by a release of endorphins, is an evolutionary reward system that encourages continued activity. This natural high helped our ancestors stay motivated during long hunts and now serves as an excellent way to combat modern-day stress.
2. **Enhanced Focus and Cognitive Function**: Running improves brain function by increasing blood flow and oxygen supply to the brain. This evolutionary trait likely developed to help early humans stay alert and focused during endurance tasks, and it continues to benefit cognitive health today.
3. **Improved Mood and Mental Resilience**: The regular practice of running boosts mental resilience, a trait that was essential for survival in challenging environments. Today, this translates into better emotional regulation and a stronger ability to cope with life’s challenges.
Conclusion: Embrace Your Evolutionary Heritage
Running is not just a workout—it’s an activity deeply embedded in our evolutionary history. Our muscles, bones, and cardiovascular system have evolved specifically to make us excellent endurance runners. By running, you’re not only staying fit but also tapping into the very essence of what makes us human. Embrace this natural ability and experience the profound physical and mental benefits that come from moving the way our bodies were designed to move.
Walking is more than just a daily activity; it’s a fundamental movement that shaped the evolution of our muscles and overall physiology. Our ability to walk upright on two legs, known as bipedalism, is one of the defining characteristics of being human. This evolutionary milestone not only set us apart from other species but also influenced the development of our muscular system in profound ways.
•The Evolution of Bipedalism
Millions of years ago, our ancestors transitioned from moving on all fours to walking on two legs. This shift was driven by various factors, including the need to cover long distances efficiently, free up the hands for tool use, and adapt to changing environments. As we began to walk upright, our bodies underwent significant changes to support this new mode of locomotion.
•Key Muscles Developed from Walking
1. **Gluteal Muscles (Glutes)**: The gluteal muscles, particularly the gluteus maximus, are among the most prominent muscles developed through walking. These muscles are responsible for stabilizing the pelvis and powering our stride. Over time, they evolved to become larger and stronger, enabling us to walk and run efficiently.
2. **Leg Muscles**: Walking helped develop the muscles of the legs, including the quadriceps, hamstrings, and calves. These muscles work together to propel us forward with each step. The strength and endurance of these muscles were crucial for early humans who needed to travel long distances in search of food and resources.
3. **Core Muscles**: The core muscles, including the abdominals, obliques, and lower back muscles, play a vital role in maintaining balance and stability during walking. As our ancestors began to walk upright, these muscles became more developed to support the spine and prevent injury.
4. **Foot and Ankle Muscles**: Walking also influenced the evolution of the muscles in our feet and ankles. The arches of our feet, supported by various muscles and tendons, act as natural shock absorbers, while the muscles of the ankles provide stability and mobility. This adaptation allowed humans to walk on diverse terrains, from rocky landscapes to soft grasslands.
•The Impact on Human Evolution
The evolution of our muscles from walking not only made us more efficient walkers but also laid the foundation for other forms of movement, such as running and climbing. These adaptations provided a survival advantage, enabling our ancestors to hunt, gather, and migrate across vast areas.
In modern times, walking remains a fundamental exercise that continues to engage and strengthen these evolutionary muscles. Regular walking promotes cardiovascular health, improves posture, and enhances overall mobility—benefits that are deeply rooted in our evolutionary past.
Our muscles evolved to support walking, a movement that has been central to human survival and success. From the powerful glutes to the supportive core, the muscles developed through walking are a testament to our evolutionary journey. By walking regularly, we not only maintain the health of these muscles but also honor the legacy of movement that has shaped who we are today. So, the next time you take a walk, remember that you’re engaging in an activity that’s been essential to human evolution for millions of years.
Walking is one of the simplest and most accessible forms of exercise, yet it offers a multitude of health benefits that can have a profound impact on your overall well-being. Whether you’re taking a brisk stroll around the block or a leisurely walk through the park, integrating this low-impact activity into your daily routine can lead to significant improvements in both your physical and mental health.
•Physical Health Benefits
1. **Improved Cardiovascular Health**: Walking regularly helps strengthen your heart and improves circulation. This can lower your risk of heart disease, reduce blood pressure, and improve cholesterol levels.
2. **Weight Management**: Walking burns calories and can be an effective part of a weight loss or maintenance plan. It’s a great way to stay active without the intensity of other workouts.
3. **Enhanced Muscle and Bone Strength**: Walking engages multiple muscle groups and helps maintain bone density, reducing the risk of osteoporosis and other age-related conditions.
4. **Boosted Immune Function**: Regular walking has been shown to boost the immune system, helping your body fend off illnesses more effectively.
•Mental Health Benefits
1. **Stress Relief**: Walking, especially in nature, can reduce stress and anxiety levels. It promotes the release of endorphins, which are natural mood lifters.
2. **Improved Cognitive Function**: Regular walking has been linked to better memory, enhanced creativity, and improved cognitive function. It can also reduce the risk of cognitive decline as you age.
3. **Better Sleep**: Engaging in regular physical activity, such as walking, can help regulate your sleep patterns, leading to more restful and restorative sleep.
4. **Increased Energy Levels**: Contrary to what you might think, expending energy through walking can actually boost your energy levels, making you feel more vibrant throughout the day.
•Social and Environmental Benefits
1. **Social Connection**: Walking can be a social activity, providing an opportunity to connect with friends, family, or even meet new people. Group walks or walking clubs can enhance your social life and provide added motivation.
2. **Environmental Impact**: Choosing to walk instead of drive, even for short distances, reduces your carbon footprint and contributes to a healthier environment.
Incorporating walking into your daily routine is a simple yet powerful way to enhance your physical health, boost your mental well-being, and even contribute positively to your community and environment. Whether you’re just starting out or are already an avid walker, each step you take brings you closer to a healthier, happier life. So lace up your shoes and start walking—your body and mind will thank you!
When you see it like this, it makes sense. Don’t be the person who always comes up with excuses- find a way to prioritize your health… you only have one body, don’t take it for granted.
Take care of your health while you still have a choice; before your current habits catch up with you and you’re forced to deal with your health on your doctors terms, physical therapists terms, big pharma’s terms, or your surgeons terms.
When you prioritize your health your body works more efficiently as a system, from better energy to more physical strength, and you can spend this on your kids, your stress level, your job, and other obstacles life deals you.
Life isn’t stopping until you’re in the grave. So you can be miserable for however long your life is, or you can take steps towards a healthy, fit, and fulfilling life. It all starts with how you take care of your body.
Our exercises load the patterns of the gait cycle. Which means the mechanics of the exercises carry over to the mechanics of walking and running. This is important because as humans we walk daily, it’s one of our most frequently used movements so our goal is to get your body strong in that fundamental context; which will carry over to other aspects of function.
Bipedal contralateral movement is what developed our muscles and why they function the way they do. Modern times have made it difficult to keep our muscles functioning the way they were designed because we use the wrong lifting patterns when we exercise, we’re sedentary… and then we SIT on an exercise bike for “exercise”, we stretch the wrong way resulting in flaccid muscle tissue. All of these variables effect the way your body functions in real life.
In our gym we train your body to move the way your body naturally moves in life outside the gym. Simple looking, but not so easy to perform (correctly) when your body has been out of touch with these foundational movements. It takes time and repetition to reconnect your muscles and get them working optimally.
Contact us to set up an introductory session to assess your current movement patterns and why they’re causing your body problems. Learn to solve those problems with exercise that simultaneously builds strength and mobility, while addressing dysfunctional mechanics and correcting your functions back to optimal so your body can move well and perform without pain.
You can’t get your body to do what it can’t do… unless you teach your muscles how to do it.
If your body doesn’t have the contractile potential to move a certain way (correctly & efficiently) then it will compensate and use other muscles to achieve a certain function or range of motion, resulting in dysfunctional & suboptimal movement patterns.
From the simplest of exercises to the more advanced sports scenarios, we believe this is the leading cause of injuries and chronic pain. From dysfunctional movement on the tennis court to repetitive movement patterns done incorrectly and lead to wear and tear on your body over time.
The precision required to reprogram your mechanics and prevent dysfunction is more than any “functional” group class or pain management program provides. It’s requires more than fatiguing a group of muscles, but coordinating your brains connection with how your muscles function (or don’t) to move your structure.
The next time you’re exercising, consider how you’re moving and if that movement is reinforcing the posture you’re already stuck in, or if it’s developing new muscles to build a resilient structure. Hint; it goes deeper than just having good form on a bad exercise.
This is why our training dives deeper into the pattern of the exercise and the way you’re performing the exercise. Exercise patterns that go against your natural movement patterns send the wrong message to your muscles and how they need to work. Learning to strengthen your body for the way it moves will result in a structure that’s not limited to certain ranges of motion, because every muscle tissue is potentiated when exercise aligns with your biological blueprint.
What’s the point of having a “6 pack” or a strong chest if you can’t function at a basic level and walk more than a city block without some form of pain or discomfort; or if you are exercising regularly but regularly suffer from a stiff back or achey knees. Exercise is medicine for all of that- when implemented correctly.
Wake up and recognize that if you’re in some form of pain or your body doesn’t feel quite right there is something you can do about it. Educate yourself with Functional Patterns, the evolutionary standard in the fitness industry, find a new trainer, and rediscover your body and the way it was meant to move and feel- even as you age!
Working with a trainer for over a year without noteworthy changes in strength, most importantly strength gains without pains, is time and money you can’t get back. Not stronger arm muscles, but an entire body ready to function- function without any knee pains or back aches.
You only have one body and unless you’re on an active pursuit to take care of it and treat it right, the mainstream fitness industry will get the best of you. Tricking you into thinking that building muscle and getting stronger means you have to lift massive amounts of weight, or until your body “adapts” your joints might hurt and your lower back might feel stiff until it gets “stronger” etc.
FYI, your body WILL adapt… to whatever stimulus you’re putting it through. So if the way you train (or the way your trainer trains you) is harming your body then your brain will think it’s supposed to be that way and program it as normal. Then you’re stuck in the vicious cycle of trying to workout and be healthy but also hurting, poorly conditioned, and living with aches and pains. Spending more time and money “supplementing” your training with massages, chiropractic adjustments, physical therapy, acupuncture, and cryotherapy to recover from the gym. Only to go back to the gym to do the same harmful things that landed you there in the first place.
A trainer who’s evolved their skills with Functional Patterns techniques work to mitigate the need for all the “supplemental” practices and heal your body with a holistic approach to strength, flexibility, cardio, rehab, prehab, posture, and wellbeing all in one. A program that is sustainable and promotes longevity.
Challenge your trainer and insist on results that matter to you (playing tennis without knee pain, living without daily back pain, exercising without joint pain) or find another trainer!
