It’s one of those days, you just finished a grueling workout at the gym and your joints are aching, your lower back is stiff, and your tendonitis is flared up. Your workout buddies deal with the same aches and pains so you write it off as normal, just part of getting old, and what it takes to stay in shape.
We’re here to tell you that it is not normal, getting old doesn’t have to feel painful, and if you really were “in shape” your body wouldn’t be in a state of chronic aches and pains. Although all the above is commonly experienced by the majority of gym goers, it’s not supposed to be that way. In fact when you move correctly and your muscles contract properly you experience a state of wellbeing.
Imagine this; you just finished an intentional workout, your body is feeling light and springy, you feel a pump all over your body like your muscles are getting stronger, yet you feel like you just stretched out your entire body, your spine feels decompressed, and your shoulder and knees don’t hurt.
This is what your body should feel like after exercising, and it can once you learn how to use your muscles to move correctly. This is what our trainers teach; we don’t count reps, we make sure every rep counts. We train you to intentionally move your body against your default mechanics to override dysfunctional patterns and optimize your movement.
One thing is for sure, our training is not like what you see in the mainstream (maybe that’s why so many people are in pain) or like anything you’ve felt before. Come in and learn what you need to be feeling to fix your body, with our beginner friendly introductory session!
It’s time to educate yourself on the relevance of the squat. Prioritizing this movement in your training routine when it makes up a small amount of daily movement, neglects movements that you do majority of the time, like walking. Think about it… outside of the gym how many times a day do you squat compared to how many steps you take?
We aren’t kangaroos, we’re humans. We move around by transferring our weight from one leg to another in a contralateral pattern. Whereas a squat is going to keep your legs confined to a bilateral position. We aren’t saying squats aren’t important, but in the real world when you need to bend over and pick something up it happens a fraction of the time, it usually doesn’t happen repetitively, and you’re doing it for a specific purpose that normally doesn’t make up your entire day (unless your job or sport requires that, but we’re talking about general function).
When you use the squat as an exercise, you’re performing it for numerous reps with the intent to build muscle and get stronger. The problem with using squats (or any bilateral/sagittal based exercise) as the bulk of your leg training is that you’re building arbitrary muscle mass, meaning it doesn’t serve a purpose. The strength you built doesn’t carry over outside of the squat pattern, so the way your body moves most (ie; walking) doesn’t have the support it needs.
Come train with our trainers to learn how to build muscle that aligns with it’s function. Carrying over the strength you build in the gym to a stronger body outside of the gym. You’re human, it’s time you start training like one.
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!
When you work hard in the gym, you expect the exercises you do to carry over to the real world. In the form of strength, flexibility, stamina, energy, health, and overall fitness.
For the genetically gifted ones it does, but what about the average folks who do what they’re supposed to do and still fall short? Why are they busting their butts every day at the gym but still can’t lose weight, still have joints that hurt, still not feeling strong or mobile? To answer those questions you have to ask what they’re doing. Are they really doing the right things or just doing what everyone else is doing and expecting to get lucky with their results. Or are they doing what worked for an athlete that was already born with overall better muscles, minimal body fat, and naturally fit?
If you’re already born that way, this post isn’t for you- you can keep doing what you’re doing and succeed in spite of what might be wrong for others. If you’ve tried everything but still can’t make progress then read on.
Our trainers work to address principles of health and fitness that often get overlooked, not given any thought at all, or are sometimes too hard at first to want to learn. The fact is every body is unique and what works for one person might have to be taught completely different to another body. Another little valued fact is that every body has a similar blueprint for how muscles are designed to function. If you don’t follow this blueprint then it’s hard to make progress that is sustainable. If you do follow it (with slight modifications for your individual needs) then you’re able to achieve the strength, flexibility, and fitness that you’re working toward. You need to work smarter not harder.
If you’ve been chasing after health and fitness for years or even decades, look in the mirror and ask yourself… “how’s this working out for me?” You can’t keep doing the same thing (exercises, eating habits, sleep, recovery, etc.) and expecting different results.
Something is not always better than nothing. Usually it’s the other way around, the mindset that something is better than nothing. Jogging for a few minutes is better than not moving at all, but not if jogging causes your knees or your back to hurt.
Our trainers are of the mindset that something is not better than nothing, if something causes pain or adversity. Instead we teach you something that is better for your body and your needs. This ensures that you continue to make progress and you can sustain your fitness as you age. Because what’s the point of doing something if it wrecks your body and you aren’t able to do it for long.
Pushing past joint pain because you need to jog in order to lose weight for an upcoming wedding or because you keep gaining weight, isn’t healthy. It would be healthier to do something with your diet and eating habits and lose weight by addressing those. Then you can use exercise as a way to strengthen your body by moving correctly instead of rushing through a workout because you feel the need to punish your body for being overweight. Punishment during a workout often means pain after the workout.
If this sounds like you then you need to consider why you exercise. Do you want to lose weight, do you want to be strong, do you want your muscles to work so you don’t have pain? All of the above are possible but your path to achieve them needs to be intentional and holistic. Meaning you shouldn’t feel like you need to outwork a bad diet, food should be fuel used to give you energy for your day or a workout. It shouldn’t be used to cope from stress or overeaten regularly. Exercise should be used as a tool to build a strong and stable body progressively overtime and not a means to an end.
Diet and exercise work together to help your health and fitness. Rushing through a half-assed workout isn’t how your body was meant to be trained. The mindset that something is better than nothing isn’t a healthy one because it promotes a half-assed result. Spinning you in circles, not losing weight but not gaining extra weight from an unhealthy, unsustainable cycle. Lose the haphazard “something is better than nothing” motto because it’s limiting your potential.
How it started; how it’s going.
Started with numerous issues, most notably was scapular dysfunction that contributed to pain in the upper traps.
The first exercise is conditioning the muscles of the shoulder girdle & thoracic spine to integrate instead of putting all the demand on the traps.
The second exercise is reinforcing the corrective mechanics and putting those muscle connections to work during movement.
The result is a better connected body that can disperse force through the kinetic chain and balance the workload for the muscles.
As we continue to clean up dysfunctional movement patterns, moving correctly will train the body to operate efficiently and handle the demands of the real world without pain and injury.
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.
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.
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!
The position of (fill in the blank) influences the rest of your alignment. Because our body is interconnected, one structure’s alignment will influence another’s. For example when your pelvis is out of alignment, it pulls your spine out of its natural alignment. The spine’s position effects the position of your ribcage, head and neck, as well as further down your chain in your knee and ankle joints. Basically your center of gravity is thrown off.
When you’re misaligned, muscles pull you in directions you otherwise wouldn’t be in, to fight for “balance” and trick your brain into thinking everything’s positioned where it needs to be. You’re alignment (or lack of) influences how well you stand and move, and that influences how your body responds to its environment, functionally or dysfunctionally. The latter leads to pain and injury.