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.


Using Kettlebells for a Killer Workout

Kettlebells are an amazing addition to your workout arsenal. Using Kettlebells recruits more stabilizer muscles and works the targeted muscles through a wider range of motion due to its off-center design. Isolation exercises done with dumbbells and barbells do not hit those stabilizing muscles to the same degree.

Kettlebell training focuses on movements, not muscles, whole-body, functional training, strength as a function of mobility, and cardio and strength combined.

Here is a great Kettlebell (KB) Ladder workout for you to try.

KB Swings – Start at a low weight and go up, up and up (hence the ‘Ladder’ part of the workout). Lift as much weight as you can safely with PERFECT form. Do each weight 10 times back to back.

KB Goblet Squats – Same as above

KB Front Squats – Perform four sets of 20-25 reps

KB Push Press – Same principle as Swings and Goblet Squats.

Drop those Kettlebells and grab a medicine ball!

Wall Ball – Three sets of 50 reps

Ball Slams – Three sets of 50 reps

Then stretch out and get some rest you will need it. 🙂

ESP Wellness’ July Boot Camp

Today marks the mid point of ESP Wellness’ 6-week boot camp. Due to demand and popularity, we are going to be hosting another, August 11 to September 19th at Lake Elmo in Billings, MT. We want to thank everyone for their support including Lake Elmo for graciously helping us secure a location.

Our friends and clients will be battling the heat this evening but still getting a great workout that you can do below. Remember – stay hydrated, stay motivated and stay on track.

Thank  you for all of your love and support!

Zac Linton
NASM Certified Personal Trainer, Corrective Exercise Specialist, Fitness Nutrition Specialist

Workout 7/9/14

Lateral Lunges
180 Jump Squats
Push Ups
Side Shuffles
30 Seconds of each then 30 Seconds Rest
25 meter run
Repeat three times

Tuck Jumps
30 Seconds of each then 30 Seconds Rest
25 meter run
Repeat three times

High Knees
Walking Lunges
Switch Kicks
30 Seconds of each then 30 Seconds Rest
25 meter run
Repeat three times