Motivation, Mindset and Business Coaching for Fitness Professionals
Real World Fitness and Fat Loss Training
www.alwyncosgrove.com
posted by Alwyn Cosgrove at 3:23 AM
My long time friend and Mens Health editor Adam Campbell (who has spent many hours poring over the copy I turn in to the magazine, and many more hours trying to turn it into something readable) is releasing two new books today
WarmupAlternate between Workout A and Workout B three days a week, resting at least a day between each session. So if you plan to lift on Monday, Wednesday, and Friday, you’d do Workout A on Monday, Workout B on Wednesday, and Workout A again on Friday. The next week, you’d do Workout B on Monday and Friday, and Workout A on Wednesday. Prior to each workout, complete the warmup. Do the exercises in the order shown. For each exercise, do 3 sets of 12 repetitions. Perform Exercise 1 as a straight set. That is, complete all of your sets of that movement before moving on to exercise 2A. Rest 60 seconds between each set. Perform Exercise 2A and 2B as a pair. Do one set of exercise 2A, rest for 60 seconds, then do one set of Exercise 2B. Rest for 60 seconds again, then repeat until you’ve completed all three sets of both exercises. Then move onto Exercise 3A. Perform Exercise 3A and 3B as a pair. Do one set of exercise 3A, rest for 60 seconds, then do one set of Exercise 3B. Rest for 60 seconds again, then repeat until you’ve completed all three sets of both exercises. Then move on to your Cardio workout. Do the Cardio Workout immediately after the Weight Workout.
posted by Alwyn Cosgrove at 2:36 AM
posted by Alwyn Cosgrove at 9:21 AM
By Mark Verstegen and Pete Williams
Chapter 8: A NEW REAR VIEW
I love watching women move. That statement might get me in trouble with my wife, whom I really love watching move. What I mean to suggest is that women move with a combination of grace, fluidity, and confidence that men generally lack. When I watch women who are world-class athletes, executives, or household CEOs literally glide through life by properly using their God-given movement patterns, I marvel.
And confidence in motion is always attractive.
Unfortunately, most women (and men), are incapable of executing proper movement patterns. They’ve lost the ability to use their core, this combination of shoulders, torso, and hips, to move in an efficient, powerful manner.
I spend a lot of time in airports and 90 percent of women I see hustling to and from flights have dysfunctional movement patterns. Few manage to use their gluteus maximum muscles (rear ends) as nature intended, to propel their hips forward.
This no doubt will come as a shock to those who work in the massive cottage industry devoted to helping women shape, tone, and otherwise sculpt their buttocks.
It’s true, though. Even most elite female athletes who arrive at our Athletes’ Performance training centers rarely activate their glutes. As a result, they never take full advantage of these tremendously powerful muscles that are built to go, not just for show.
That’s because most of us – men and women – spend much of our time sitting on our glutes, which causes the muscles opposite them – the hip flexors – to become short and stiff, which prevent the glutes from firing.
Show me someone with tight hip flexors and I’ll show you someone with a flat butt who has – or soon will have – back problems. Talk about adding insult to injury, or vice versa in this case.
Unless you reactivate your glutes, no buns-of-steel workout is going to make a difference. So take a moment right now and squeeze your left butt cheek, then your right. Imagine me making a pucker-up sound. Don’t worry; I’ve done this for some of the biggest names in sports.
Congratulations. You now know how to activate your glutes. You’ll want to do this throughout the Core Performance for Women program as well as in routine daily activities such as walking, driving, and climbing stairs
There’s nothing more powerful and attractive than a properly-working set of gluteus maximum muscles. Who knew, right? Whenever you stare at someone’s rear end, you’re really appreciating that person’s ability to develop their glutes through years of properly-executed movement patterns.
If you take nothing else away from the Movement portion of the Core Performance for Women system, remember this: It’s all about the glutes. If you can learn to properly move through the hips and activate and fire your glutes constantly, you’ll be well on your way to moving properly, giving your body stability, mobility, and a shot at a long-term, pain-free existence.
This does not just apply to women, though judging by late-night infomercials you’d think only the ladies have issues with their derrieres. Women now can buy underwear and pantyhose with glute inserts. Plastic surgeons offer glute implants.
You’ll save yourself that aggravation by following the Core Performance system. Not only that, you’ll fight back against a technology-based society that put you in this predicament, with back pain, a hunched-over posture and, of course, a flat butt.
Years ago, ours was an agriculture-based society where most people used their glutes constantly. These days, we still develop proper, natural movement patterns as children. Unfortunately the demands of the corporate cubicle culture, coupled with physical inactivity, take them away without us realizing it.
That’s because the body is a phenomenal compensator. If there’s pain or immobility in one area, a different region will pick up the slack. That can produce pain since joints and muscles designed for one task suddenly are overloaded.
The danger is what I call the “chain of pain.” Those of us of a certain age remember the words from the song “Dry Bones,” which we learned early in school or as part of some campfire sing-along.
The thigh bone’s connected to the hip bone. The hip bone’s connected to the backbone. The backbone’s connected to the shoulder bone….
This isn’t just a catchy way to learn anatomy. It shows how everything in the body is connected, part of a kinetic chain. When part of the body is out of alignment, it’s going to affect a different part, which affects another part, right up the line; thus, the chain of pain.
Perhaps your body is out of alignment as a result of running or playing sports. Perhaps you don’t engage in physical activity much at all. Your pain is a product of adulthood. As kids, we move and function with what I call “perfect posture.”
PERFECT POSTURE
Perfect posture is the proper stance for optimal movement. Your shoulder blades should be pulled back and down, and your tummy should be flat. If you’re standing with perfect posture, your ears should be in line with your shoulders, your hips with your knees, and your knees with your ankles. If you’re seated, there should be a straight line between your ears and hips.
Please take a moment and adjust your posture. Where I work, we’re often rushing around training athletes. But like any business, we must spend time at our desks. All of us make it a point to say “posture” when we’re walking past a colleague and see her or hm slouching. Some people even set their computer screen savers to show the word. It’s a terrific reminder.
As adults, we spend long hours hunched over a computer or steering wheel. We’re wedged into airplane seats and required to sit through long meetings. This disrupts the natural balance and alignment we developed as kids. We don’t realize our shoulders are lurching forward, which places undue stress on our neck, hips, and back. We lose strength and flexibility while becoming sore in the joints.
Back pain is an epidemic, costing this country a fortune in medical costs and lost productivity. Back pain isn’t an ailment so much as it is a symptom of other issues. When I see someone with back pain, I find that almost inevitably either one or both of their hip flexors - which attach to the thighbone and go through the abdominal cavity and attach to the lower pat of the lower back – have become very restricted and tight. This pulls the pelvis and lower back into an anterior tilt, which causes back pain.
When one or both of your hip flexors is locked up, the body sends signals to the opposite muscles, shutting down the gluteus maximus muscles (or “glutes”) and making the hamstrings less efficient. This creates a relationship where the hip flexors are dominant and the glutes are submissive. When you’re out of balance in this dominant relationship, something is going to break down and that’s when you feel it in your back.
Let’s take a closer look at this chain of pain. We could start anywhere, but let’s return to that popular female trouble spot: your glutes. Glute pain is rare, though ironically the term “pain in the (butt)” is part of our everyday vernacular.
We spend most of our time sitting on our glutes, which causes the muscles opposite them – the hip flexors – to become tight. The neuromuscular relationship of these opposing muscle groups is known as reciprocal inhibition, which means that when one muscle group contracts, the opposite muscle relaxes to allow for fluid movement.
That’s a good thing. Unfortunately, when one area tightens up, its corresponding muscle group tends to shut down, creating poor movement patterns, and that leads to injury. The small muscles of the hips are constantly under pressure. One in particular is the gluteus medius. If not activated, it will lead to lower-back problems, knee pain, and groin strain. It’s as if someone flipped the circuit breaker off, cutting off the power to these little muscles.
We’re going to flip those circuit breakers on rapidly and efficiently to enable you to move properly because the quality of your movement will play a significant role in the quality of your life. What is aging, really, but the loss of particular faculties and motor abilities? Our goal with Core Performance for Women is to decrease pain, prevent further pain, and ultimately perform in the game of life, for as long as the game lasts.
Our goal in this section is to share some predominate injuries, ailments, and diseases that plague women specifically and find simple solutions.
Ankle injuries are painful in and of themselves, but they’re notorious for launching this chain of pain. After an ankle sprain, the gluteus medius and gluteus maximus shut down, which tightens the hips.
People don’t realize how dangerous it is to have tight hips. I cringe whenever I hear someone tell me that after a long period of inactivity, they’ve decided to take up running. If you have tight hips, you’re going to be unable to move effectively. The force created by the pounding of running is stored in the muscles, tendons, and joints. If your hip capsule is locked down, it’s as if a bone is welded to your pelvis – like having a cast on your hip. To get anything to move, you have to use excessive motion in your back and knees and your thigh bone is acting like a jackhammer to your knees. In the coming years, as baby boomers attempt to remain more active, you’ll hear more about hip labral tears and the need for more hip replacements among the elderly.
Knees need to move up and down to create a balanced stride. When the legs are imbalanced because of tight hips, the knees go off track, causing cartilage to grind away at the knee cap. Knee problems also are a result of weak quadriceps, which often are being overpowered by tight hamstrings. Tight hamstrings are a product of tight hips, which are a product of inactivated glutes. That’s one reason hamstring strains and lower back pain are so commonplace. The chain of pain is relentless.
You don’t have to take up running to experience this pain. Everyday life takes its toll. By sitting on our glutes all day, we’re not just harming our lower body. That same endless sitting causes our shoulders to flex forward, giving us that hunched over look. Not only that, we remain unconsciously in this position as we lift groceries or children, which produces pain in the shoulder, neck, and back.
Perhaps you have tennis elbow even though you’ve never picked up a racket. That’s again because the body does such a terrific job of compensating. Instead of the shoulder supporting the movement – hence the term, shouldering the burden – the elbow picks up the slack. Unfortunately, the elbow wasn’t meant for such heavy lifting and you feel pain.
Shoulder pain even hurts our appearance. Instead of standing tall, with our shoulder blades back and down, we become hunched forward and even shorter than we are. With our shoulders pulled forward out of balance, it’s nearly impossible to be stabilized at the hips. And if we’re not stabilized at the hips, well, the chain of pain just continues.
So there you have it, an updated rendition of “Dry Bones,” the kinetic chain of pain produced by “dry” muscles and inactivity. The good news is that just as the muscles shut down quickly, it’s just as easy to bring them back to life.
We started with Mindset in the first section of the book because, after all, it’s necessary to get the mind right before embarking on the physical portion of the program. Actually, Movement is the foundation for Mindset. Movement is really the engine of your life since it improves cognitive function, relieves stress, and produces positive hormones that improve mental well-being. Movement also builds your immunity and makes you more resilient to illness and injury. It helps the body optimize its fueling; movement is the stimulus that allows the body to repair and rejuvenate it several times in your lifespan.
If you’re someone who has worked out before, you’ve no doubt experienced some of these benefits. You’ll notice, however, that we use the word “Movement,” not “exercise.” Exercise has become a blanket term to refer to almost anything that does not involve sitting, including walking, jogging, gardening, and yard work.
Don’t get me wrong; I’m a fan of any sort of exercise. But we want to think more in terms of using the proper movement patterns we were born with that we’ve lost as a result of sedentary, computer-based lifestyles. The idea is to get moving efficiently in an active lifestyle.
When it comes to movement, it’s true that if you don’t use it, you lose it. With today’s technologically driven, sedentary lifestyles, more people are suffering from chronic dysfunctions and pain, which decreases the quality of their lives. That process can be reversed through proper movement training. It is the means for your body to heal itself, whether it’s from the daily stresses of a normal or active lifestyle or the accumulation of stresses, as well as changes in your body over your lifetime.
The program that we’ve designed for you will address all stages of life, from the physically-active periods of childhood and young adulthood to the more hectic stages involving career-building and (for some) motherhood to menopause and the senior years.
In each stage the idea is to get you moving, especially if you’re been living an inactive lifestyle. If you’ve been active, this will help you re-align your body properly, especially if you’ve been dealing with chronic ailments and pain..
How are we going to fill such a tall order? By using a world-class game plan based on what we’ve used to support top female achievers, executives, and athletes. It will be organized in an easy-to-follow format that you can apply for the rest of your life. It’s not a short-term solution, but a proven sustainable approach to a performance lifestyle.
Since the publication of our first book Core Performance in January of 2004, “core” training has become a popular buzzword. We’re proud to see it become part of the American vernacular, with so many people applying it to their own high-performance lifestyles.
Unfortunately, some have misappropriated Core Performance and its unique movement exercises to refer almost solely to washboard abs. Core Performance Movement has always been centered around Pillar Strength, an integrated system consisting of shoulder, torso (core), and hip stability.
That first book was embraced by men but even more so by women because they had a deeper appreciation for the seamless integration, depth, and intelligence behind this strategy, which wasn’t overly clouded by testosterone and ego. Women from our Core Performance community have provided powerful insight as to how they used the program to overcome challenges to achieve things they never thought possible. That’s helped us provide even more precise, female-specific solutions in this book.
Core Performance resonates with women because it provides the perfect focus. Women have been targeted with one group-fitness trend after another when all they really want (though I hesitate to even suggest I know what women want!) is a simple yet powerful system of achieving optimal performance.
When we look at movement, there’s a tendency to put labels on various disciplines such as yoga, Pilates, and their variations and insist people study and follow them instead of stepping back and recognizing that movement is the universal language we were born with; it’s instilled in our DNA.
No longer must you feel confined to a particular discipline to give you parts of what you need. We’re going to share with you the body’s natural ability to move, tuned to your needs as a woman. That said, the Core Performance system will allow you to integrate your other passions, like yoga and Pilates.
When we talk about Movement, there are some core fundamentals you need to understand. Our goal is to create efficient software to operate your body. Unfortunately, the majority of movement patterns have been infected with viruses from the demands of a fast-paced technological world and all of the other challenges of being a woman.
One of the limiting factors for women is stability. Of all the female athletes and achievers I’ve seen over the years, many have injury risks as a result of instability.
Stability refers to how your muscular system, specifically the smaller joint stabilizers, allow your body to hold itself in proper position at rest and even more so when it’s moving. Stability plays a critical role in successful movement. If you lack stability, you increase the potential for injury, chronic pain, and overall movement inefficiency. That’s not a path you want to go down.
The next part of the equation is mobility, your body’s ability to go through active ranges of motion without creating tension. Mobility gives you fluid, freedom of movement without creating unnecessary tension across joints. Together, mobility and stability enable us to develop the right movement patterns and motor abilities, giving us physical skills that will enable us to live performance lifestyles regardless of which path we choose.
Efficient movement patterns empower us to live without pain and enjoy all of our pursuits with energy. One of the key tenets of the Core Performance system, unlike other programs influenced by bodybuilding, is that we’re not training muscles or “body parts” but rather movement patterns.
Muscle is dumb; it’s only as effective as what it’s trained to do. It’s part of your body’s hardware. The Core Performance System is a software-driven approach to optimizing movement. We’re re-programming the software and working out the viruses, leaving you with long, lean, efficient “hardware.”
PILLAR STRENGTH
One of the central tenets of the Core Performance System is the notion of Pillar Strength. Bodybuilding-based workout programs view the physique as a series of parts, and most people tend to think of movement as starting from the limbs. People adopt this same body-part mindset when they’re in pain. They think their back pain isn’t related to anything other than the back.
Actually, movement starts from the very center of the body, the core area of the torso. That’s why we refer to the torso as the pillar – its alignment and function directly correspond to the quality and efficiency of every movement. Everything is interrelated.
Pillar strength is the foundation of all movement. It consists of hip, torso (or core), and shoulder stability. Those three areas give us a center axis from which to move. If you think of your body as a wheel, the pillar is the hub, and the limbs are spokes.
There’s a reason why parents are forever telling their children to sit up straight. With perfect posture you will significantly decrease the potential for injury in that chain of pain that starts with your lower back, descends all the way to your knees and ankles, and rises up to your shoulders, neck and elbows.
Everything about the body’s engineering is connected. What happens to the big toe affects the knees, the hips, and ultimately the shoulders. Many workout programs do more damage than good by producing muscle imbalances and inefficient movement patterns that sabotage the highly coordinated operating system with which we were born.
Everything we do in this program will address the vital core areas of the hips, torso, and shoulders. When we can get them in proper alignment, building this Pillar Strength, we’ll be well on our way to being pain free.
If you ever look at an anatomy book you will notice that these three areas are woven together through an intricate figure eight that crosses your body from the left hip to the right shoulder and vice versa with muscular and fascial (connective) sheets that create the foundation for human movement.
Think of how movement evolves in infants. They move on their backs in a cross-crawl motion, moving with opposite arms and legs, until one day this action allows them to roll over, an inate movement. Soon they progress to pressing up, crawling, standing, squatting and, finally balancing on one leg. At this point, they begin stumbling and then advance into the efficient movement of walking. With each step, they realize how to stabilize their bodies. This makes this smile; moving is fun, after all.
Aging reverses that process. Inefficient movement is painful, no fun at all. Many women lose the ability to squat and maintain their balance, tightening and weakening, and creating poor posture. Eventually, they lose the ability to stand, surrendering the core fundamental movement patterns they developed as toddlers. But instead of conceding that devolution as an unavoidable part of aging, why not look at getting older as a process of taking these movements to new levels? In this program, you’re going to take your body to the highest levels of performance and movement capabilities by challenging yourself to the increase flexibility and stability. We’ll help you do this by adding resistance or increasing the balance demands. This will put you farther and farther away from the regression of aging.
Think of this process of taking an active role in your long-term movement patterns as “pre-hab.” Unlike “re-hab,” a reactive process that responds to an injury suffered, pre-hab is a process of protecting your body from backsliding into the pain, inactivity, and dysfunction that lead to your downward spiral.
If you can master the following three elements of pillar strength – hip stability, core stability, and shoulder stability – both while working out and in everyday movement, you will go a long way toward a healthier life.
HIP STABILITY
Hip stability might be the No.1 issue facing women when it comes to injuries and ailments. Injuries of the anterior cruciate ligament (ACL) of the knee have reached epidemic proportions among young women, and not just athletes. Nobody can pinpoint a reason, with theories ranging from the increased physical nature of women’s sports to biomechanical issues to a possible tie-in to menstrual cycles.
ACL injuries lead to other knee problems, along with shin splints, stress fractures and other injuries. ACL injuries often are related to a lack of stability and mobility in the hips; the knee moves to compensate for the hip.
The hip cuff is the control unit for your lower body. It governs the thigh, which interacts with your knee and affects your foot position. The centrality of the hip cuff is why tremendous attention must be paid to strengthening the muscles in and around the area, as they are critical in controlling everything below your hips, and everything above as well.
The hip cuff consists of more than 40 muscles in and around your lower pelvis that are responsible for much of your lower body movement. Even if you think you already have the ultimate hip-and-glute workout routine, I assure you that you haven’t come close to addressing this key area.
Hips are the most overlooked area when it comes to decreasing the potential for injury. Most back and hip problems occur because of improper mobility and stability and faulty utilization of the hips. Most people are locked down or unstable in their hips. If one of your hip capsules is locked down, it’s as if one of your thighbones is welded to your pelvis – imagine wearing a permanent cast on your hip. To get anything to move, you would have to use excessive motion in your knees and back to make up for your hip’s immobility. The lower and middle back share some common responsibilities with your hips, but they were meant to be secondary, not primary, initiators of movement. By maximizing efficiency in and around the hip cuff through improved mobility, stability and strength, you will discover the engine that will propel you throughout daily life, to say nothing of creating “buns of steel.”
As I mentioned at the beginning of this chapter, we want to focus on becoming glute dominant instead of quad dominant. This is a key concept. Most women move from their knee joints as opposed to their hip joints; they’re “quad dominant.” Their knees move first, stimulating the quadriceps muscles to fire at the onset of movement. This is a dangerous thing because the hub of your wheel is your pelvic area – not the quads. You want to absorb force through the more powerful center of your body toward your glutes, which will enable the limbs to work together to produce force. To try to absorb this much force in the quads alone is to invite ACL and other leg injuries.
Imagine if you slip on a patch of ice. If your knees and quads move first, you’re probably going to fall, likely resulting in a knee injury. But if you can absorb that force through the center of your body and your glutes, you’re less likely to tumble and if you do, it’s less likely to produce a knee injury.
The reason women tend to be quad dominant is that they have a larger “Q angle,” the angle at which the femur (upper leg bone) meets the tibia (lower leg bone). Women’s hips are slightly wider relative to their knees and often a woman’s knees fall more toward the midline of the body, creating a greater angle from the knee to the hip.
This is the price women have to pay for being able to produce the miracle of childbirth. There’s nothing we can do to change this, obviously. But what you can do is be aware of it so that when you look in the mirror or watch your workout routine, your knees are not coming together and definitely not rubbing together.
This program will help you develop more femoral control by focusing not on your knees but in your hip cuff, which is the control center for both your knees and lower legs. We’ll spend lots of time on movements that challenge the hip rotators. These exercises might feel like butt busters but are actually knee and back protectors, giving your body the ability to control the angles and better disperse force into your muscular system.
CORE STABILITY
Core stability is much more than a chiseled midsection or washboard abs. The core consists of the muscles of your torso, primarily your abdominals and lower back. It’s the vital link between hip and shoulder stability, and it includes such muscle groups as the rectus abdominus, transverse abdominus, internal and external obliques, erector spinae, latissmus dorsi (lats), and many small stabilizing muscles between the vertebrae of the spine known as the multifidi.
The multifidi are the tiny muscles that often get shut off because of a back injury and never become reactivated, causing long-term back problems. These muscles cannot function alone; you have to help them by training your core muscles to become strong and stable, with the right types of recruitment patterns that will enable them to work in tandem with your shoulders and hips.
Instead of just focusing on the abs, we want to create the framework for all movement. The aim isn’t just a well-sculpted midsection; it’s a high-performance core. In order to maximize the benefit of the exercises in this book, it’s important to keep your tummy tight, not just while exercising, but all day. Think of your tummy flat against the hip bones. Keep your tummy tight, as if pulling your belly button off your belt buckle. This isn’t the same as sucking in your gut and holding your breath. Keep the abdominals in, but still breathe.
Your abdominal and lower back muscles works as a team. The point guard is the transverse abdominus, which is the first muscle that’s recruited each time you move. If you can keep your “TA” activated and your tummy tight, you’ll be well on your way to efficient movement and preventing long-term deterioration. With this program, it will work into your subconscious and become automatic.
SHOULDER STABILITY
We tend to think of the hands and arms as carrying the workload for the upper body, but it’s really the shoulders that should bear or “shoulder” that weight.
Most of us don’t realized how hunched over we are from sitting at computers, traveling in cars and airplanes, and carrying backpacks and briefcases. People tend to think that this affects only the elderly, but that’s not the case. The next time you’re people-watching, pay attention to the position of their thumbs. If they’re rotated in, pointing toward the centerline of the body, chances are their heads and shoulders have rotated forward – or soon will.
Unless those people do something, I guarantee that they soon will have rotator cuff, back, and neck problems, which will limit their ability to participate in the daily activities of life.
This is often an issue with taller women, especially those who hit a growth spurt at a young age. They feel awkward since they haven’t grown into their bodies and look different from their friends. They haven’t yet realized what an advantage height can be in life. So what do they do? They subconsciously slouch over to make themselves appear shorter so they don’t stand out in the crowd. They end up with pain in their neck, lower back, and shoulders because their posture is so flexed forward.
Our natural instinct is to drop the shoulders forward, especially after long periods of sitting. But you ought to do the opposite: Elevate your sternum and let your shoulder blades hang back and down, which will give you proper posture. Imagine yourself “feeling tall,” as if there’s a fishhook inserted under the sternum, pulling us up.
The exercises in this program will require you to bring your shoulders back and down, but you’ll want to make it a daily habit. To make lasting change, you must lengthen your “internal rotators” (chest and lats) and strengthen the “external rotators,” the muscles of the upper back, rotator cuff, and the rest of the shoulders.
This posture is the exact opposite of the shoulder shrug, the motion you make when you say, “I don’t know.” If you make a habit of bringing your shoulders down – think of dropping your shoulder blades into your back pocket – you’ll be amazed at the results. People will find you more confident and think you’ve lost weight because you’re no longer slouched over. They might even think you’ve grown.
How is that possible? Think about it. You probably know someone, perhaps a grandmother or elderly friend, who is not as tall as she used to be. Age and perhaps osteoporosis have pulled her head and neck forward, giving her a permanent hunched over appearance. At that point, there’s not much that can be done for her.
But if you’re a younger woman, it’s not too late. Without realizing it you might have lost a quarter to a half inch by slumping over. By bringing your shoulder blades back and down, as well as improving hip and core stability, you’ll get that height back. More important, you’ll appear more confident and dynamic, as if you’re gliding through life like the successful woman you are.
Chapter 8 Summary: Pillar strength, the foundation of movement, consists of shoulder, torso (core), and hip stability and strength. Effective workouts train the body for functional, everyday movement. It’s about training movements, not body parts. Make it a daily habit to “feel tall,” bringing your shoulders back and down as if you’re dropping them in your back pockets. Keep your tummy tight, and fire those glutes.
posted by Alwyn Cosgrove at 5:33 AM
Timing Protein Intake Increases Energy Expenditure 24 Hours Post-Resistance Training.
Hackney KJ, Bruenger AJ, Lemmer JT.
Med Sci Sports Exerc. 2009 Dec 4. [Epub ahead of print]
posted by Alwyn Cosgrove at 2:15 PM
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