Strength Integrated Coaching

Strength Integrated Coaching Local Campbell one on one personal training and nutrition coaching. I coach those who know health and longevity are key to happy and fulfilling life.

Strength Integrated is a comprehensive fitness coaching and personal training company. Our approach is the utilization of the best exercise strategies to help clients become stronger and happier versions of themselves, so that they can enjoy life and do they activities they wish to do.

This was too good not to share and repost. It really makes you think, and I'd take it a step further and challenge you t...
08/25/2022

This was too good not to share and repost.

It really makes you think, and I'd take it a step further and challenge you to ask yourself in the absence of a direct and traumatic injury to the joint itself, with these possible scenarios, is skipping your workout, staying home, and doing nothing really going to fix those issues...?

More times than not, you can train yourself out of pain. But you have to know what to look for and how to modify.

Alright friends and family, it's time. I'm about to get annoying because I will post this multiple times, but please go ...
05/31/2022

Alright friends and family, it's time. I'm about to get annoying because I will post this multiple times, but please go vote for and support an up and coming fitness coach!! I cannot think of any more deserving than him. I'll try to provide the link to vote, get it in asap! All proceeds go to great causes. (link on my bio.)

New blog post on the site! I wanted to briefly explain what the name of my personal training brand actually means, where...
05/12/2022

New blog post on the site! I wanted to briefly explain what the name of my personal training brand actually means, where it came from, and the mission behind it.

Check it out if you're interested. It can be found in the blog section on my website, there's a link to the site right underneath the bio on my Instagram page.

New website is live! Check out the link at the top of my Instagram page to see it, and let me know what you think.I am v...
05/11/2022

New website is live! Check out the link at the top of my Instagram page to see it, and let me know what you think.

I am very excited to get started providing more information and content through the new website and a couple different social media platforms, like this one.

My ultimate goal is to create a helpful hub of information for people to learn, reference, and apply in their own lives to make them better, stronger, and healthier. I will also point to other resources that have helped me along the way that I believe are super valuable.

This of course will take some time to build, but I am excited to get started. Please feel free to reach out to me either through here, email, text, etc, and let me know if there's anything you want to know more about. I'll do my best to hopefully give you some applicable strategies. Otherwise, I'll start off by posting things that I think are interesting and helpful.

-Matt

10/09/2020

Happy Friday! Here's my attempt at the 50% bodyweight goblet squat challenge. I haven't tried this in probably a year or so, and felt pretty good, so wanted to push myself and give it another try.
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The goal is to take 50% of your body weight with either a kettlebell or dumbbell, and goblet squat it for 25 unbroken reps.
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I used the 48kg for mine because it was the closest I had to half my body weight, probably a little over, but I decided to go over instead of under.
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This was tough. I can't say I actually passed it because it slowed down at the end and fatigue got the better of me, but it was a fun test.
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Goblet squats are pretty joint friendly if there's no current injuries, and a lot less technical than a barbell back squat. Don't get me wrong they still require technique, but are a little easier to get down in my opinion. And they also have some solid benefits for ankle and hip mobility.
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You definitely don't have to do this challenge, but don't be afraid to throw some goblets in your routine. Try to get some movement in today or this weekend if you can!


New kettlebell, super excited to try it out soon.🏋️‍♂️▪️▪️I've become a huge fan of kettlebells this year especially. Th...
09/19/2020

New kettlebell, super excited to try it out soon.🏋️‍♂️
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I've become a huge fan of kettlebells this year especially. The versatility is pretty unmatched. I can think of way more exercises that you can do with them, versus other pieces of equipment.
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Hope everyone is having a great weekend! Try to get some movement in if you can.

09/16/2020

Single Arm Dumbbell Shoulder Series:
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This one was mostly for fun, I think if you're covering your fundamental movement patterns through your training program, then there's nothing wrong with doing some smaller stuff for the sake of muscle growth or variety. This was to try to work the different parts of the shoulder and positions.
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➡️ Using just one light dumbbell:
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1️⃣ 5 Single arm lateral raises (palm facing inward towards you)
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2️⃣ 5 single arm palms up front raises
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3️⃣ 5 single arm no moneys (elbow flexed 90 degrees at ribcage, palm facing up, externally rotating shoulder and forearm as far as comfortable)
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4️⃣ 5 single arm top end raises (start in overhead position with palm facing in towards you, lower weight while rotating palm and forearm away from you until you are almost parallel to ground, and then raise weight back to beginning position rotating palm and forearm back in towards you.)
➡️*This one is ridiculously hard, be very careful since it's not really a familiar position, especially loaded.*
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Repeat that sequence just once, or twice if you really want to, and then switch sides.

09/12/2020

This exercise will look very familiar to my clients, one of my favorites and super underrated, stir the pot. It's essentially a plank with movement added to challenge the core even further.
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Why? Even though I do believe planks are very helpful and have their place, very rarely are we holding a static position outside the gym. We absolutely need our core to be strong when we are moving and doing different things in our day to day lives.
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Strong core= strong back= strong life.
Or at least a life where you can do a lot more things with less worry of injury.
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If you don't follow , follow that account asap. I have learned a lot from all of the helpful content he posts. Hope this helps! Even though it's not mine, it's a super valuable and short video to watch.
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Why use a ball for core stability training, such as the classic “stir the pot” exercise I’m demonstrating here?🤔
To build core stability we need to improve the endurance of ALL the muscles that surround the spine. This applies to those rehabbing back pain or building their core to lift as much weight as possible, like elite powerlifter Blaine Sumner shown here who uses this drill often to keep his back safe as he routinely squats over 1000 lbs.🏋🏼‍♀️
While the classic front plank is a great way to build endurance, let’s be real, this is a very boring movement and it doesn’t carry over to common movements in the gym where there is movement occurring at the arms and legs. This progression allows you to work core stability while movement occurs at the arms, challenging your body in a way that carries over a little more to dynamic lifts.📝
If it is too difficult to perform in a full plank, you can regress to your knees, but don’t allow any movement to occur at your back. You can make the movement more difficult by bringing your feet closer together or easier by widening your stance. If you don’t have a ball, you can also mimic the dynamic component of this movement by using a foam roller as I’m showing here.✅
Start off with sets of 10 reps each way and progress as needed to build endurance.📝

Repost of a repost, of mine from a long time ago. This was one of my first posts from years ago, that absolutely remains...
09/11/2020

Repost of a repost, of mine from a long time ago. This was one of my first posts from years ago, that absolutely remains true. My views have evolved a lot over the years, but I still firmly believe in this.
(I know it's kind of weird to repost your own post, but this concept is really important.)
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Appreciate what you have and your ability to move and exercise, hopefully it never gets taken away from you due to injury, but you never know.
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Do your best to stay active, get stronger, and become more resilient. And above all, enjoy your movement.

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One of the brilliant minds of our time, Gray Cook, states this very well.

One of the reasons I love getting up every day to do what I do is because if you don't see the value in movement and strength, try having it taken away from you. Then, you will understand how important movement and health really is.

with
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Be proactive. Set a baseline.

I really like this, some extra food for thought. Exercise, strength, mobility, improved body composition, better health,...
09/10/2020

I really like this, some extra food for thought. Exercise, strength, mobility, improved body composition, better health, they are all outcomes and skills developed through consistent practice.
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When you don't have something tangible right in front of you that you can see, it can seem a little daunting and hard to reach. I get that. This could be in the form of better body composition, better strength, better mobility, or ability, better health metrics, etc... They're daunting and sometimes hard to see in the beginning. But, they are all the end results of sticking to things that may seem difficult and less known at first.
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The body and brain like this post says, are extremely adaptable. They will respond to what you do or do not do always. Even when things become challenging, even when it doesn't seem very familiar, you have to keep working. Everything we are good at now, we may not have been before. That's the truth. But we got better and even mastered certain things by sticking to it, and doing them over and over again.
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Fitness is no different, you might not feel great at certain things now, but if you stick with it over time it's gets easier. And you also get better. Keep working and keep trying, I promise you will keep improving and become better. Hope this helps.

09/07/2020

One of my favorite ways to create a strength and muscle building effect at the same time. I don't really know what to call these, but it's basically a drop set where the weight decreases and the reps eventually double. You can do this for all kinds of exercises, but in this video I'm doing a kettlebell clean to press. So to explain further and make sense of the video, my set up looks like this:
1️⃣ 85lb kettlbell x 2 reps
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2️⃣80lb kettlebell x 2 reps
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3️⃣60lb kettlebell x 4 reps
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4️⃣53lb kettlebell x 8 reps (The video cuts off early but I promise 8 reps were done.)
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Why? The first 2 parts of the set allow you to work with a heavier weight and focus on technique and control. The second 2 parts of the set, where the reps go to 4 and 8 respectively, begin to provide more of a hypertrophy effect, or a muscle building effect, because of the slightly higher number of reps at a challenging weight. That last part is key. For drop sets to be effective, each little part needs to be challenging, or its going to be too easy for you, and a waste of your energy.
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Choose an exercise, and give this method a shot. Hope this helps, or gives you different ideas.

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Campbell, CA
95008

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