Revive And Perform

06/21/2024

Stretching will not necessarily fix tightness. Stretching may actually increase injury rate. Foam rolling manages pain perception and does not fix the root problem.

Tightness comes from 2 distinct areas, neurological and mechanical.

Explained below the differences
https://www.youtube.com/watch?v=e3yrhyD7fTc
https://www.youtube.com/watch?v=OKcZl5KVMag&t=185s

Gaining as much range of motion passively, aka hyper flexibility, may lead to an increased sense of tightness because your body and CNS have absolutely no control over those ranges of motion. The gap between active and passive is extremely large. The goal is to close that gap. This is why people who are contortionists or do a lot of yoga can still complain about "feeling tight". More stretching, clearly, is not the solution here.

The goal should not be, to gain as much range of motion as possible. It should be to make your body line up with the demands being asked of it. Thus why a gymnast, baseball player, and someone who does ju-jitsu should have vastly different training programs.

If you are an overhead athlete who cannot reach overhead, efficiently, and without compensating with other parts of your body, then you are not ready to perform that movement at high velocity. This creates possible problems that need to be accounted for.

With that being said, this now becomes a very different conversation when speaking to someone who can not achieve a specific range of motion. Back to the overhead athlete example. If you can not fully reach the desired range of motion due to pain, neurological, or mechanical issues, this requires specific training. You can not train areas in which you can not move into, thus trying to achieve new ranges of motion brings along a different thought process, approaches and methods for fixing this. Backfilling what you already possess with information, such as strength, power, or speed, also brings a different thought process, approach and method.

Ultimately we should train for when things go wrong. Preparing for potential issues during movement, especially when performing under load and at high velocity, can help protect you from injury or at least reduce the severity of any injury that might occur.

06/14/2024

I recently commented on a video of someone performing a deadlift. In the video, the individual exhibited what I considered excessive rounding of their upper back. Rounding of the back can occur under maximal loads during a deadlift, and the extent of this rounding is a subject of debate. However, the person who posted the video had asked for feedback on their form and technique.

I pointed this out, and naturally, someone with a different perspective responded with a comment.

This topic is contentious, and it's essential to acknowledge that there are varying opinions. It's okay to have differing viewpoints. I genuinely believe that no one in the fitness community aims to harm others in their pursuit of achieving their goals.

With that said, I wanted to expand on my personal perspective.

Rounding of the spine, in general, should not be avoided, regardless of where it occurs. The belief that rounding is acceptable in some areas of the spine but not in others is flawed.

Why?

Imposing self-limiting beliefs on how the body should move, whether valid or not, will influence your training. If I tell myself that the lower back should not round, I will avoid training with a rounded back.

Not acknowledging the movement capabilities of specific joints misses an opportunity. A healthy spine can and should flex anywhere from the neck to the lumbar spine. Ignoring this can create gaps in someone's training approach, affecting exercise selection and training strategy.

Injuries often occur when you lack experience in a specific position. Muscles atrophy when they are not used, which means the tissue gradually weakens. Your muscles, tendons, and ligaments become less optimal and more prone to injury.

In layman's terms, they get smaller, weaker, and more susceptible to injury. This follows the law of specificity.

As a muscle lengthens, its ability to produce and absorb force decreases. When this concept is combined with atrophy, you can see that an atrophied muscle becomes even weaker when elongated.

Consider this: when someone throws out their back, they often describe reaching for something—starting to flex and round the back. Many people don't train spinal flexion because we're frequently told to keep a "neutral spine." When you perform a heavy deadlift that causes involuntary rounding of the back, it becomes clear how complex this issue is.

When limiting beliefs don't align with anatomical function, you can understand why I say, "Let's take a moment to rethink and evaluate how we approach our training."

Maybe we should incorporate specific spinal flexion exercises across the entire spine to safeguard against unexpected situations during training. No one has perfect form all the time. Not anticipating this will be most people's blind spot.

06/11/2024

This new video is from my youtube channel exploring a new way to approach your flexibility training. A common question is, how long should I hold a stretch for? While I understand where the question is coming from, I offer a different point of view in answering this question.

Let me know what you think! Do you currently stretch? If so what's your routine?

In this beginner's guide, we delve into the important question: How long should you hold a stretch? I explore a straightforward approach to starting a stretc...

05/06/2024

05/06/2024

🚫 Tired of just managing pain and discomfort? 🚫

Let's talk about a crucial shift in mindset that could change the game for your health and fitness journey.

🔍 Root of the Problem: Instead of just masking the pain, let's get to the core issue! Managing pain might give temporary relief, but it's not a long-term solution. Let's focus on creating a tailored training program that tackles the root cause of your discomfort.

⚠️ Pain Isn't the Whole Story: Just because the pain subsides doesn't mean the problem is fixed. Stop using pain (or the lack thereof) as the sole indicator of your well-being. We need to address deficiencies to truly thrive.

🔍 Identifying the Gap: There's likely a gap in your current routine or lifestyle that's hindering your movements and tasks. Let's fill that gap together with a program that supports your goals.

🏋️‍♀️ No Gym Required: You don't need to become a gym rat to solve your issues. Let's find a way to integrate fitness into your busy schedule seamlessly.

🎓 Education Matters: Lack of education in this area is causing havoc in the fitness world. Looking good is great, but not at the expense of pain or injury. It's time for a change!

🔄 Mindset Shift: Embrace a new way of structuring your routine that doesn't compromise the workouts you love. It's all about balance and longevity.

Ready to ditch the pain and discomfort for good? Drop a comment below or shoot me a message to start your journey towards pain-free living! 🌟

05/02/2024

🌟 Workout Recovery : Beginners Guide To Heart Rate Variability 🌟

You might have heard about it, but do you truly understand its significance?

HRV gives you a direct look into your overall health and well-being. 🌿 Simply put, HRV measures the variation in time intervals between your heartbeats. But why does this matter? Well, it represents the balance of your autonomic nervous system— responsible for heart rate, digestion, and stress response. 🧠 As the name implies, the autonomic system operates involuntarily, responding to stressors without conscious thought, ensuring the body adapts as needed

There are currently thousands of research articles surrounding this topic! Big brands such as Whoop, Fitbit, Garmin and Apple all capture and utilize this data. Some companies do better than others to help provide information on stress levels and recovery status.

To summarize, tacking and using HRV takes your recovery strategy to the next level. It helps take the guess work out if you should go harder in the gym, or go for a light walk or prioritize stretching and a daily movement routine.

Some are better at listening to their body than others, and having raw data on how well your body is doing is a simple tactic you can implement now to ensure you are properly recovered for your next workout.

Preventing overtraining is a crucial step in injury prevention, ensuring long-term sustainability

Comment below! Do you currently track your HRV? Share your thoughts and insights in the comments below!

04/30/2024

🌟⏳ Getting Started With Mobility⏳🌟

Stretching and strength training alone will not prevent injuries.

Context is essential across several areas:

What movements are you frequently performing?

Do you have the necessary range of motion for those movements?

If you're unable to move as desired, is it due to lack of flexibility or mobility?

What daily actions are you taking to progress toward your goals?

These are critical areas to answer when developing a beneficial flexibility and mobility training program.

If you already possess sufficient flexibility, continuing to stretch in that direction may be counterproductive. Training should focus on areas where improvement is needed.

Simply maintaining current abilities isn't training; it's maintenance.

A common cycle occurs when individuals achieve a goal, then neglect it as they pursue new ones. Consequently, flexibility or mobility may deteriorate, leading them to revisit previously attained goals.

What are your mobility goals? Is there anything you are struggling with?

Want personalized help? Book a discovery call with me! Link in bio

04/15/2024

"Strength doesn't come from avoiding challenges; it comes from facing them head-on and emerging stronger than ever. Let your setbacks be the fuel that ignites your determination to conquer any obstacle in your path."

Challenges are a part of life, but it's how we face them that defines us.

True strength doesn't come from avoiding obstacles; it comes from confronting them head-on and emerging stronger on the other side.

So, let your setbacks be the fuel that ignites your determination to conquer any obstacle in your path.

You have the power within you to overcome anything that comes your way. Keep the fire burning bright!

04/08/2024

"The journey to recovery may be tough, but the destination is worth every moment of struggle. Believe in your body's resilience, honor its limitations, and celebrate every milestone achieved on the road to success."

Recovery isn't always easy.

It's filled with ups and downs, challenges and triumphs. But every moment of struggle is worth it when you reach your destination.

Believe in your body's incredible resilience, honor its limitations, and celebrate every milestone achieved along the way.

Each step forward is a victory, a testament to your strength and determination. Keep pushing forward, and remember, you're stronger than you think!