Tag: training

Come As You Are

Posted on by Michael Devon

We aren’t the typical gym that advertises chiseled abs and huge muscles. We welcome the unfit. That’s why we exist to help you become a fitter, and better functioning, version of your current self.

If you can’t function well, then your ability to thrive in your environment (the definition of fitness) is diminished. That’s why we emphasize the importance of using your muscles the way there were designed to function.

In the process, weight loss, muscle mass, strength, cardiovascular health, flexibility, and mobility come along for the ride. As your body relearns functions, old injuries, aches, and pains also get rehabbed simultaneously.

Chiseled abs and appropriately sized muscles are what we work toward, but not until the prerequisites of fixing your mechanics have been established. This sets your body up for achieving these goals, without pounding your joints and compressing your spine in the process. First things, first.

When you want a trainer that prioritizes the same goals as you, without hurting in the process, then we’re the gym to help you!

Note: this is a process and not a magical over night fix. It takes time to undo the damage your body has been through from dysfunctional exercise habits, injuries, and pain that comes on from both of these. Once we undo the dysfunction then the possibilities are endless. Just ask our current clients!

Training For Life

Posted on by Michael Devon

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?

The Body’s Interconnectedness

Posted on by Michael Devon

As we get older, we’re often told that aches and pains are just a part of aging. A twinge in your knee, restrictions in your shoulder, tightness in your lower back are all common, but not normal.

Pain in one area of your body potentially stems from another region, because of the interconnectedness of your fascial web and kinetic chain linking everything together.

The unexplained problems in your joints are likely a result of your muscles not supporting your joints. Strain in your shoulder may come from dysfunction in the pecs or the lats. Knee pain results from lack of the glutes working properly. The point being, that where you’re hurting, might not be where the problem is.

Our trainers work to get to the root of your chronic pain by addressing dysfunctional movement compensations, allowing you to simultaneously build muscle to provide your body with the strength it needs to keep aches and pain from creeping back in.

If you’re spinning your wheels spot treating pain at the source, then come meet with us to learn how everything in your body works (or doesn’t work) together to influence how you move, and how your movement plays a critical role in pain and injury if you’re moving incorrectly.

Muscle “Parts”

Posted on by Michael Devon

The function of individual muscles work together, through a (kinetic) chain reaction, to produce function for the entire body. So while we can try to train our muscles one at a time in the gym (you really can’t), in reality all of the muscles work together to move your body.

Constantly contracting the muscles in isolated exercises causes disconnections in the kinetic chain. Just like a chain that has missing or rusty links, won’t be as strong as a fully functioning new chain.

Every rep that you train a muscle to work by itself, apart from the rest of the chain it’s connected to, trains your brain to severe the built in muscle connections. Like a popular boy band when the lead singer will try to branch out into a career of his own, only to discover that he is nothing without the other members of his band.

Your muscles were designed to work as a team and should be trained together to condition total body integration, the way your body functions day to day. You can’t just use your bicep to take a sip of water, your shoulders are working, your pecs and lats are controlling the shoulder, your triceps are eccentrically loading, and your wrist and forearm muscles are involved. This simple example is used to illustrate the complexities of movement and how a movement might look like it’s controlled by a certain muscle, but not without the assistance of other muscles.

A more complex example is how you use your legs to walk but your legs are also being propelled by your torso and arms working in reciprocation to balance out the forces acting on it. Try walking down the street or across the room without moving your arms or your ribcage and see how awkward that feels. See, you can’t isolate one muscle at a time, not even in a very basic fundamental movement like walking. If your arms are swinging and your ribcage is turning, the muscles that attach to those structures are working. They might not look like an exaggerated exercise like a tricep extension, a chest press, or an oblique wood chop exercise, but they are working, otherwise you couldn’t move.

Exercises are exaggerated to stimulate the muscular system to strengthen and condition muscle functions, so that basic movements like walking, or even playing sports, becomes more efficient and less cumbersome on the body. Like studying hard for school projects only to find that after graduation, the job in the real world doesn’t require such scrutiny as your teachers placed on your grade.

So with the right exercise, your body can learn to exercise as one unit, in order to function efficiently as one unit in the real world. The way our body’s naturally move. Remember, in reality you can’t isolate one muscle at a time, any time you want to work just one muscle, some other muscle is supporting it, working with it, or counter balancing it, so there is always multiple muscle functions going on at once. Since your time exercising is only for a brief segment of your day, that time should be spent conditioning your body for the reality it will live in.

Work with our team of human biomechanics specialists to get the dose of exercise your body actually needs. Resulting in the strength and function you actually want!

A Purpose Of Exercise

Posted on by Michael Devon

Keeping as many muscles on the body engaged as you move through an exercise is crucial to reinforcing the way your body functions outside of exercise ?

Creating and maintaining tension is priority to prevent going through the motions with a flaccid structure ?

Just like a flaccid ??doesn’t work, a body void of muscle tension won’t work optimally either. This is what sets the stage for pain and injury down the road ?

If you expect to live life without dull aches and debilitating pains, all of your muscles need to function the way they were designed to, to support your body the way you want them to??‍♂️

Work one-on-one with our team of trainers to build your body for the life you’re living! Contact us today to get started!

210-947-4597 OR info@safunctionalfitness.com

Functional Exercises

Posted on by Michael Devon

In order to classify an exercise as functional, it should carry over to everyday life. Squats, pushups, and pull-ups are often lumped in the functional category because they integrate multiple muscles at once and display bodily strength. However, how often in your day to day movement (away from the gym) do you really use these movements?

Day to day, the human structure moves through contralateral patterns, like walking, more frequently than a squat or push-ups and pull-ups. From a biological standpoint when the body encounters a flight or fight scenario, mechanisms activate in your body that cause you to run from danger- another contralateral movement.

Instead of categorizing exercises as functional just because you aren’t doing yoga or meathead bodybuilding and powerlifting, you should consider how much carry over that exercise will have in life outside of the gym. Will it help your mechanics when you walk and run, or will it sound and look cool but really not have much impact on how your body moves most?

Functional training, when done correctly, will build muscle and strength that translates to movement patterns that your body uses on a daily basis. The stronger you are at what you do most, will result in more efficiency and less wear and tear on your body.

Top 3 Training Mistakes

Posted on by Michael Devon

When you start exercising you either see people around you doing an exercise and you copy them, you learn from a YouTube video, or you get guidance from a personal trainer. Sometimes these learning techniques work well- depending who you’re learning from. The problem is that not everyone learns the same way, or what you’re learning is wrong… or maybe not the “best” option.

We prioritized these top 3 mistakes beginners, and experts, often aren’t taught or forget about when training.

  1. Compromising your form just to complete “3×15” reps because what’s the sense of dong any reps if you’re compensating you’re way through the movement?
  2. Incorporating too many variables just to lose sense of the basics because without the fundamentals working, like a strong core and functioning glutes, to support you- your body isn’t integrating as unit.
  3. Going through the motions without *the correct* muscles activating because your body will compensate in ways that you don’t know or your trainer can’t see.

If you can relate to this, you’re like the cup in the image. Trying to function but everything you do, to treat it like a cup, is wasted because it’s broken. Your body breaks down from exercising incorrectly, sometimes it’s immediately, from an injury or sometimes over time, from wear and tear on your structure being exacerbated by these mistakes.

Get yourself a trainer that knows what they’re doing to progress you intelligently and why it’s important to avoid these top training mistakes.

Posture 2.0

Posted on by Michael Devon

Posture is often associated with standing upright with the shoulders pulled back and the chest opened up, but posture is more than just standing straight.

Your body can’t hold one particular posture when it moves, so your muscles need to learn how to change “postures” when it changes positions.

When you think about what it means to have “good posture,” consider how that relates to your body in motion, and the changes movement produces in your body’s alignment.

When you bend over to pick something up, your pelvis is going to be in a different position while you’re bent over, than when you’re standing upright.

Therefore, your posture changes. It’s not about staying stacked a certain way 24/7, because certain functions require certain positions. Your muscles need to learn to drive your skeleton into those positions and get you out of them, so you don’t get stuck in a certain posture.

Posture changes constantly, and it goes deeper than what your posture looks like when you’re at rest. It’s one thing to be aware of your posture when you’re sitting, standing, or lying down. But have you ever given any thought to what your posture looks like when you’re moving? Exercising, golfing, walking, hiking, boxing, dancing, running, etc.?

Good posture means your body can maintain integrity throughout its structure, when at rest and when moving. Structural integrity is achieved when your muscles are functioning correctly to support your alignment and intrinsically stabilizing your body from external demands.

The better your structure can withstand external demands, like gravitational forces and daily activities, the better your alignment will become at rest. Your body won’t be beat into a certain posture, or “comfort zone,” because it will be strengthened to withstand those effects and align into a “neutral zone,” always ready to change and adapt to balance the demands placed on it.

Not all training is going to respect the concepts described above, some exercises may even cause your structural integrity to weaken- making your body more vulnerable to the forces acting on it. The exercises you perform should enhance your body’s capability to withstand gravity and daily activities, without adversity.

If you want all the gravitational gains, without the compressional pains, set up your consultation with one of our biomechanics trainers today!

You Get What You Pay For

Posted on by Michael Devon

Sometimes the cheapest option isn’t the best option. Not just with your health but anything. For example, a cheap apartment might cost you less per month in rent, but when the landlord doesn’t take care of things and there’s bugs everywhere or something’s always broken and needing repairs, the inconvenience isn’t worth it. Just like a gym that cost $20 a month but you’re left to your own devices and training your own body, figuring out what works for you through trial and error. Or maybe you pay $80 a month for unlimited group classes but then you’re drowning in a sea of other people, forced to go through a workout that everyone else is going through, that might not be right for your individual needs.

This is when it pays, to pay a little more for personal training. You get one on one attention, exercises created for your unique requirements, and you can ask questions, offer feedback to your trainer, and the workout can be modified to best address what your body needs!

Sure, it costs more, but when you only have one body to invest in, make sure it is a wise investment. You want to see AND feel tangible results that are sustainable, rather than just paying someone to stand around and count reps while you do the exercise they just demonstrated. Our trainers do all of that, plus we let you know what to expect during the exercise, where you should feel tension, what is normal, and what is not supposed to be, and then while you’re doing it, we remind you of what you’re supposed to be focusing on to manifest what we described during the demonstration. You’re constantly being reminded what you should be mentally focusing on, so physically your body is doing what it needs to be doing to ensure you aren’t going to hurt yourself.

If you want to shut your brain off and just copy an exercise you see for the desired amount of reps without knowing what muscles you should be working or how to activate them, then use YouTube or a cookie cutter fitness app. But if you actually want to learn about your body’s function and how to put that function to use correctly, to mitigate pain, ward off injuries, and enhance your peak physical function- during exercise and in life outside of the gym, then follow us on social media, subscribe to our newsletter, read our blogs, check out FunctionalPatterns.com to see the type of training methods we utilize, and then you can decide if you want to spend your money with us!

No pressure, it’s your body, treat it the way you want to treat it.

A Different Kind Of Gym

Posted on by Michael Devon

What makes our gym different from other gyms? Why do our trainers utilize the Functional Patterns training system? We’ll answer that by looking at the way humans were conditioned through evolution.

Over millions of years the human body evolved to do 4 things with precision, that other animals can’t do. As humans, we stand upright on both legs, we walk and run upright on both legs, and we throw overhead.

These functions were necessary for survival- running from predators, throwing spears to kill prey and feed ourselves, and walking long distances to migrate to better climates, all while standing upright.

As a result of these movements in our early years, our muscles learned to contract a specific way to support these necessary actions and the repetitive contractions shaped our muscles and gave them the tone that we have today.

The reason our trainers learn and teach Functional Patterns is because the foundation of this training system, recognizes and respects these 4 fundamental functions with all of the exercises. It’s a system that was created for humans that reinforces the way the human body evolved to move and exist.

As we train these fundamental functions, our bodies learn to move in line with our ancestral movement patterns. The result is strength on a wide scale because the body is learning to create muscle to support the way it moves everyday- the same way humans have moved everyday for several million years.

We run into trouble when we perform exercises that break the mold that shaped us. Our muscles learn functions that it doesn’t need and forgets functions that supports the way the body naturally moves. This results in aches, pains, and injuries because the body is out of its element and muscles fight through and compensate in ways they didn’t evolve to.

Working out, exercising, training, lifting, whatever you want to call it should NOT cause pain or only make you strong in the gym. It should enhance your natural functions, so other functions come along for the ride, and without all the drama. It’s not normal to wake up with aches every day, live with pain, or chronically work around injuries.

The right kind of training (backed by the 4 fundamental human functions) will provide strength, mobility, and endurance for any scenario. Once your body is functional (by the above standards), that function carries over to activity, performance, and general movement to support your body without fearing pain or risking injury. That is what fitness is.

If you want to be functional and fit for your life apart from the gym, now and in the long run, train with the above in mind. If you need help figuring out what exactly that means, and you want to feel what an exercise feels like when executed correctly, instead of just copying the movement from YouTube or a “fitness” app then contact us today. Call, stop by, or book online to try your first introductory session!