Step Into Our Functional Gym

What makes our training different from other gyms is that we don’t let you go through the motions of an exercise, just to say that you exercised.

We prioritize your posture during an exercise to activate muscles that are normally dormant, to support your body in a way that it normally doesn’t get supported.

So no matter where you’re at physically, your body can benefit from this type of training because it’s low impact, corrective, and sustainable.

This lets you build a foundation to progress from, without pain!

Mind Muscle Connection

Neuromuscular reprogramming is just fancy jargon for training the brain/body connection via the correct exercise stimulus.

We have our clients utilize a mirror for most exercises to point out when their form is compromised leading to injury and understanding why the way they perform certain functions causes pain.

The consensus is that their brain thinks the way they’re already doing it is right. But when they get a reality check in the mirror they can finally see (and feel) the cause and effect from improper movement.

Your brain is always going to prefer to stay in its comfort zone and move through the path of least resistance, which is what prompts your muscles to respond with inefficient patterns. A pro tip we teach our clients is to slow down the movement and focus on controlling the details. Your body will learn how to use your muscles efficiently to move correctly and retrain your brain in the process.

Come feel what our gym does differently from the rest in the industry. Set up your initial (no obligation) consultation so we can get to know your body and you can get a feel for our style of training.

Functional Alternative to “Traditional” Glute Bridge

Why is this exercise superior to the traditional variation of the “bridge?”

This exercise is teaching muscles to contract the same way they do to support these joint positions in reality. Not necessarily this exact position, but the overall position of the joints relative to other joints.

For example, the problem with the traditional glute bridge is that it trains the hips to extend while the knees are in flexion- when in reality this joint position combo doesn’t happen. When your hips extend, your knees are also extended- so it’s important to match the exercise up with what happens in reality to condition your muscles the way they naturally work.

Google “glute bridge” and you’ll see the difference in the exercise pattern between the traditional technique and the functional technique. Basically speaking, when your hips lift up they are extended, and when your hips are extended in real world movements, your knees are also extended. Hence why we teach our clients to perform the glute bridge with the hips up and the knees straight. This way teaches your muscles to associate contractions with the way they contract in the real world, providing more muscle support for your joints inside and outside the gym.

Our team of Functional Patterns trainers do a phenomenal job educating you about why certain exercises don’t work the way we thought they did. Instructing you through functional alternatives that train your muscles to function properly with the rest of your body, in the context they’re supposed to work.

Force

Your body encounters and responds to multiple forces to propel through space.

Your body rotates, shifts, adducts, abducts, flexes, extends, undulates, spirals, pronates, supinates, and more- all at the same time.

These functions are necessary to move yourself efficiently through multiple planes of motion without pain and dysfunction.

As a human, your natural movement revolves around your gait cycle and the functions that make it successful.

To elaborate further- these functions work in oppositional harmony and set off a domino effect through your kinetic chain with every motion you do. Sometimes more or less depending on the movements.

To simplify- you need to be good at performing these functions. Your muscles contract better and your body moves better when natural functions aren’t compensated for.

Train with our team of Functional Patterns practitioners to address dysfunctional movement and restore your natural performance.

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Move Correctly

Nothing happens independently with movement, everything works synergistically to move correctly.

If you’re misaligned in one part of your body while you’re moving, another part of your body will compensate and contract the wrong muscle, or the right muscle the wrong way- causing imbalance, leading to pain and injury down the line.

This is why it’s important to manage your form during every rep if you want to sustain/enhance your fitness and ability to function down the line.

This is what our objective is when training you. Getting your body to learn what it needs to do in order to function and move well.

Sometimes this is simple but not easy because your body and brain have been working a specific way for years. Sometimes that way is what causes imbalances that lead to overuse, injury, or chronic pain.

Once we uncover what we need your body to do, we teach exercises that reinforce that objective until the nervous system learns it and the function has been programmed/reprogrammed into your neuromuscular system. This reinforcement helps make changes that last.

We watch your from during every rep because one set of an exercise done wrong, AKA- done the way your body has always done it and thinks it’s right, doesn’t create the change your body needs to be reprogrammed. This is where our trainers come in, to pester and annoy you until you get the rep done right, multiple times. (We really don’t mean to annoy you, but sometimes the right work can be monotonous until your brain and body grasp the concept). We’re just here to help 🙂

If you’ve been trying to rehab your body with no improvement then you might not know what you need. We’ll help you pinpoint the missing pieces and improve the way your body moves!

Functional Fitness Part 2

We know by now that our body is one integrated unit, so repetitive movements that isolate it into sections cause disconnections throughout your kinetic chain. In our previous post Functional Fitness Part 1 we highlighted some exercise techniques that get a lot of hype, but don’t necessarily deliver the most bang for your buck. In this post we’ll explain why we believe there are better methods to ensure prolonged health and fitness for your body.

We know that the human body evolved to walk upright on both legs, so regressing your training to crawling movements won’t help your daily function. Yes, you’ll feel your muscles working and your brain will think you’re doing something good for your body, but since we don’t walk on our hands our shoulders need a different kind of support relative to our legs. So crawling movements won’t enhance or coincide with the functions of human movement discussed in our previous post- standing, walking, running, and throwing.

HIIT workouts are stressful on your body, and too much stress spikes cortisol and makes it hard to lose fat anyway (plus it’s cumbersome on your joints and hard to sustain for more than a few weeks without some form of pain or injury). So if you’re doing HIIT workouts to lose weight, do the longevity of your body a favor, and stop eating so much. Then just exercise to stimulate muscle tissue in a manner than mimics the way it functions in the real world, so you can sustain your fitness as you age.

Powerlifting can make you stronger but usually at the expense of hernias, stress fractures, disc herniations, torn tendons and ligaments, and compression on your spine. So it’s high risk, low reward because once you injure yourself it’s hard to recovery back to 100%. And in reality why do we need to lift such heavy objects? Humans have developed brains to work smarter not harder. We’ve developed pulley systems, levers, and machines to move objects and do the heavy lifting for us. Compared to other animals, like a silver back guerrilla, we are extremely weak. So the next time you need to move a piece of furniture use a friend to help, or on those rare occasions when you need to move a big rock or firewood, use a wheelbarrow. And get strong at what you do most, standing, walking, running, and throwing. This will help cultivate strength that you can use without damaging your joints.

We share these thoughts to spread relevant information about the human body and the repercussions of the way we treat it. If you like what you do and your body feels okay, keep doing it. But if not, we offer an alternative way to train and sustain your health and fitness.

*Hint; check out the picture from this post, and our last one. Compare how confined the squat pattern is, versus the running one. The bar on the back causes compression, and the running (assuming your joints are adequate- we can help with that) can engage the entire body through horizontal force distribution and create strength and mobility that you can use more often.

Vanity Training

The problem with exercising exclusively for how you look without addressing how you function, is it’s not sustainable.

Just like a car that isn’t working, a new coat of paint won’t fix the problem under the hood.

The new paint job will make it look good, but eventually it will break down and you’ll have to admire the paint job without using the car.

Eventually the new paint job will rust because you’ll neglect the car that you can’t drive.

Just like a body that “looks good” but you can’t do anything with it. The looks you busted your butt for will fade because your body is in too much pain, injured, and broken to actually put in the work to keep your body looking good.

If you pursue functional mechanics when you exercise, the exercise will carry over long after you’re done working out. Your body will feel good, you’ll be able to move well, and your body will look good as a result of proper training. Training that is sustainable and supports the complexities of the human body.

The Kinetic Chain

MUSCLE INTEGRATION MAKES UP EFFICIENT MOVEMENT. THIS IS BECAUSE ALL OF OUR MUSCLES ARE LINKED THROUGH THE KINETIC CHAIN. IN OTHER WORDS, WHAT HAPPENS IN ONE AREA OF THE BODY HAS A DIRECT OR INDIRECT EFFECT ELSEWHERE.

THE POWER OF THE KINETIC CHAIN CAN MAKE MOVEMENT THERAPEUTIC BECAUSE IF YOU HAVE KNEE PAIN, THE PAIN COULD BE CAUSED BY WEAK GLUTES. SO BY STRENGTHENING THE GLUTES, YOU RESOLVE YOUR KNEE PAIN.

IMAGINE YOUR KINETIC CHAIN LIKE A ROW TEAM, WHEN ALL YOUR TEAMMATES ARE ROWING AND DOING THEIR PART, THE BOAT MOVES WITH LESS EFFORT. BUT WHEN ONE OF THE ROWERS ISN’T DOING THEIR JOB, IT PUTS MORE RESPONSIBILITY ON THE OTHER MEMBERS OF THE TEAM. THE TEAM GETS TIRED FASTER, BECAUSE EACH MEMBER GETS OVER WORKED,

WHEN LINKS ARE WEAK AND NOT DOING THEIR JOB (LIKE THE ROW TEAM ANALOGY), MOTOR COMPENSATIONS DRIVE YOUR MOVEMENTS. WHEN YOU DON’T MOVE WITH OPTIMAL MECHANICS YOU RISK INJURY AND REPETITIVE  DYSFUNCTIONAL MECHANICS LEAD TO PAIN.

IT’S IMPORTANT TO GET YOUR KINETIC CHAIN LINKED UP AND FUNCTIONING LIKE A ROW TEAM THATS IN SYNCH. WHEN YOU EXERCISE IN A WAY THAT ADDRESSES THE WHOLE SYSTEM AND THE WAY IT INTERCONNECTS, YOU BUILD MUSCLE FOR THE WAY YOUR BODY IS GOING TO USE IT IN REAL WORLD CONDITIONS.

 

Action shots from our hard working clients

All ages and stages of life working with our trainers to learn how to improve their biomechanics, to move better in life outside the gym!


The only gym in San Antonio certified to teach your body Functional Patterns!


Our trainers teach exercises that go hand in hand with your body’s natural movement. Allowing your muscles to get strong, mobile, pliable, and supportive simultaneously!


Most importantly, the gains made in the gym translate to life outside of the gym. Achieve real world strength to help your body everyday. Whether you’re looking to improve your general fitness, prevent injuries, rehab existing ones, or manage chronic pain- our gym is your one stop shop!

Training For Life

Traditional exercise techniques yield strength that is limited to the exercise itself and has minimal carry over to the dynamics of reality. Often with aches and pains coming along for the ride. If you want to sustain fitness without the damaging side effects then the way you train must coincide with the way your body naturally moves.

Squatting with a bar on your back or over your head, isolating your arms or legs on a machine, spinning your legs in circles on an exercise bike are all very common exercises. Just because everyone is doing them doesn’t make them the most beneficial because they put your body through mechanics that alter the way your body naturally moves.

This builds muscles that move your body inefficiently and contribute to poor mechanics during what you do most, like your gait cycle. If what you do most becomes poorly executed then injury or pain is likely. We combat the norms of traditional exercise and program mechanics that reinforce the way our muscles were designed to function and the natural movement they produce. This approach allows us to live pain free lives and get back to enjoying freedom of movement.

If you want your life back before aches, pains, and injuries limited you, then try a year training the way we do. You’ve already tried the other way. How’s that working for you?