exercise

The missing component that prevents you from achieving your fitness goals

Looking to build muscle? Lose Weight? Tone up? Chances are you are doing what millions of other people have done: cardio, resistance training, diet. However, the majority of you will quit…sad but true. So, why? Laziness, not seeing results, injury? Whatever the reason, one important factor in beginning any fitness regime is one of the most overlooked…the ASSESSMENT!

Any certified, qualified fitness professional will take you through a fitness assessment before you begin to get into your training program. Body composition, medical questionnaires, movement assessments are all things my colleagues and I have been educated on.

How many of you have worked out hard and were so frustrated that you were not seeing the scale number go down? So many people give up on their fitness program for this reason. However, the scale is one of the biggest liars. The adage muscle weighs more than fat is true. The scale could stay the same or go up, but your body fat could be heading down at the same time. So, the scale is not the only thing you should be paying attention to. For that reason, “losing weight” is not a statement I like to use when training my clients, changing body composition is the new mantra. During your assessment and reassessments, measuring your body fat is more of a priority than stepping on the scale. Your fitness professional can also guide you in the right direction if things need to be addressed about nutrition (as far as your macronutrients or whether or not you need to be tested for insulin sensitivity, which is a blog for a later date) or within the workouts themselves. Keeping you motivated is why we do this!

My personal favorite of the assessment are the movement assessments. Overhead squats, pulling, pushing, balance are all tell-tale movements that can reveal issues within the kinetic chain of human movement. The kinetic chain refers to the way you move your body. A block or flaw in the kinetic chain causes issues in other place in the body as well. For example, your ankle is going to affect the knee and the knee can impact the lumbo-pelvic region (lower back issues) and vice versa. This is likely due to a muscle imbalance or a previous injury. When you ignore this pivotal part of an assessment your body will continue to use itself in this ineffective and ultimately damaging way, because your body will seek the path of least resistance and keep using itself the way it has. There are several corrective strategies to address the issues that prevent you from achieving your goals. Once corrected, you will be able to activate your muscles properly in order to get them to grow and/or tone up and prevent any future injury.

The assessment is in place for the exact reasons that most people give up on their fitness programs, which is why they are so import to anyone looking to get fit or change up their current routine.

What to chat with a certified trainer and corrective exercise specialist? Contact us here.

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Jello Legs…Why Leg Day is so Important to your Fitness Routine

The only way to describe some leg workouts are jello. You know the feeling…complete muscle exhaustion…even walking becomes a chore.

Leg day is one of the most important lifting days in your routine. When performing multi-joint exercises, you burn more calories than the average exercise only involving a couple joint motions. Some of the largest muscles on the body are in the legs, therefore, the more muscle you have in your legs, the more calories you are going burn throughout the day (the more fat you will burn). Also, due to the large muscles, the hormonal response to working legs is greater and will help build muscle all over your body.

Here is the workout that you will love to hate. 😉

Warmup on a stepper with heavy resistance for 5 minutes.

Prisoner Squats superset with Dumbbell Chops 3 sets of 20 reps

Cable Squats superset with Multiplanar Lunges 3 sets of 15 reps

Barbell Squats superset with Walking Lunges 4 sets of 15-10 reps

Stiffed-Legged Deadlifts 4 sets of 15-10 reps

Barbell Step Ups superset with Jump Squats 3 sets of 20 reps

Calf Raises superset with Split Squats 3 sets of 15 reps

Cool down.

Hugs, Loves and Thanks!

Zac Linton

NASM Certified Personal Trainer, Corrective Exercise Specialist, Fitness Nutrition Specialist
ESP Wellness
zac@espwellness.com