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Category Archives: Personal Training

Suspension Training with Bodhi

The Bodhi Suspension System: A Brief Review

Watch out TRX, there’s a new suspension system out on the fitness scene. The Bodhi suspension system is suspension training with a Pilates twist. Suspension training is a form of resistance training which uses a series of ropes along with your body weight. The ropes are attached to what is referred to as the anchor- a pipe, beam, or ring, either mounted to the wall or suspended from the ceiling. By using handles and/or straps attached to the ropes, you can perform an array of different dynamic movements. You’re basically working against gravity with the goal of developing strength, balance, flexibility, and joint mobility. Bodhi provides two anchor points and four possible points of suspension, whereas the TRX system has only a single anchor and two points of suspension. The additional points of suspension make more variations available and can provide a deeper movement experience.

In this humble Pilates teacher’s opinion; double the suspension, double the fun! 

The creator of the system is a woman named Khita Whyatt. When a car accident left her with significant paralysis to her left side, Khita took control and began conceptualizing her return to health. The shearing injury, which had damaged the connections between the two hemispheres of her brain, impeded communication between the right and left side and made it feel as though her brain could not find the left side and get it to function voluntarily. Along with the disconnect from her left side, she also could no longer contract her deeper muscles, including the transverse abdominals. Because of her strong understanding of the body (Khita was a Rolfer and longtime Pilates practitioner), she knew she would have to develop a system that would re-engage the non-responsive deep and mid layer muscles without being able to consciously feel or contract them. The way, she discovered, was through an anchor and a couple of ropes. Enter Bodhi.

Bodhi means “awaken” in Sanskrit. It was an aptly named system. When your body moves in and out of alignment with gravity, it stimulates a reaction in the deepest muscles; that of “hugging into the bone”. The body has something called the righting reflex, also known as the Labyrinthine righting reflex, for all you nerds out there. It refers to your body’s reflex to correct its orientation when taken out of the upright position. So when you lean into the ropes, it is your body’s reflexive reaction to contract even some of the deepest muscles which also provides support for your joints. You can also modify the intensity of the movement by adjusting your center of gravity, or by deepening the lean. The deeper the lean, the more the stabilizing muscles of the body, including the deep core, spinal erectors, and shoulder girdle have to work. Through her training on the Bodhi, Khita was able to re-educate her neuromuscular system to fire in a coordinated fashion and re-stimulate her sense of stability, mobility, and proper alignment. She has experienced a full recovery and I have been told if you met her, you’d never be able to tell she was partially paralyzed.

The fact that the Bodhi is suspended from two anchor points means you have a more anatomically correct set up which is more kinesthetically pleasing and allows for a greater variety of movement patterns. The Bodhi’s two suspension points also allow for a lot of creativity. When I participated in a Bodhi teacher training, I was amazed at the scope and diversity of the exercises that can be performed on this most simple of designs. Exercises can be done standing, lying face down and on your back (supine and prone, respectively, if you want to get technical) and even lying on your side.  Different points of suspension can be added to each exercise. For example, a row (an exercise where, leaning away from your anchor, you pull your arms toward you body retracting your shoulders together) with both feet planted of the floor feels very different from a row with one leg suspended by a strap. So, regardless of your fitness level, the Bodhi can accommodate your individual needs. An exercise can be of a beginner to an intermediate level or can be more advanced and athletic. As with any session you’ll experience at Beyond Motion, the difficulty level will be adjusted to be appropriate for you.

The Bodhi is a very intuitive system and provides a unique movement experience. We have had a lot of success implementing it into Pilates sessions with all of our clients. It’s a very cool experience that we recommend to anyone looking for a fun, innovative workout that challenges your body in an entirely new way. 

 

 

 

 

 

 

 

 

For more information and to book a session call 239-254-9300 or email us at: info@go2beyondmotion.com

Jamie

Beyond Motion Staff Personal Jamie

What is Impingement Syndrome?

A common diagnosis I see as a Physical Therapist is shoulder impingement syndrome. This syndrome involves the rotator cuff and bicep muscles. The syndrome is caused when the tendons become impinged as they pass through the subacromial space or when tendons are irritated by bony osteophytes(spurs) that form in the shoulder girdle. When this repeatedly occurs the tendons become inflamed and shoulder tendonitis develops. If not addressed it can lead to future rotator cuff tears. Prevention of these type of injuries or painful conditions is key to lasting function of your shoulder whether you are a high performance athlete, recreational sports player, workout enthusiast, or an active employee within certain occupations. Pilates is an excellent modality that I often incorporate into my rehabilitation programs as well as Pilates wellness programs to address these shoulder conditions.

The glenohumeral joint is your main shoulder joint. This joint is made up of the humerus bone which sits in a shallow glenoid fossa. This shallow joint socket allows for great mobility but sacrifices stability of the joint. The rotator cuff muscles provide the stability to this joint. Strengthening of these muscles as well as promoting good posture and alignment is important in shoulder injury prevention and providing joint support. It is also important to strengthen the periscapular musculature (the muscles surrounding the shoulder blade and upper back) as these muscles also provide stability and postural control to your shoulder. Other areas of focus when treating a painful shoulder are to address tightness in the shoulder girdle musculature and mobility of the scapula and thoracic spine for overall improved upper extremity range of motion without pain. Muscle imbalances and joint stiffness can often lead to faulty biomechanics. In addition, once injury occurs, faulty mechanics often result due to correct movement patterns being lost.

Pilates helps to correct poor muscle recruitment through postural control, flexibility, strength, and core stabilization. Pilates exercises work to ensure good posture and correct alignment of the shoulder to alleviate destructive forces on the shoulder. This can be done through isolated movements, combination movements, assistive movements specifically with Pilates apparatus, or through more dynamic and sport specific rotational movements combined with core stabilization exercises.

Shoulder impingement can be a painful condition and limit function; however, through positive movement experiences, these conditions can be effectively treated or prevented.

-Julie

Julie is a licensed PT and PMA certified Pilates Instructor

 

Train Slow be Slow-Train Fast be Fast

In this day and age everyone is saturated by fitness crazes and information. We’re finding a generation that is paralyzed because of this overload. Let me give you an example, we see quite a few kids that want to work hard. They are athletes that want to make themselves better. Their perception is that if I train as hard as I can on the weights “I will be successful”. These athletes then come out for season and are not seeing the results they thought they would. They are slower, feeling less coordinated, and showing very little fluidity. What they don’t understand is that just squatting, deadlifting, & benching doesn’t translate to the field or court like they thought it would. These athletes come to us dumbfounded. The simple thing I tell them is that you’ve been training your body through slow methodical movements. Don’t get me wrong I love those three lifts, but done alone with no additional training, they are a recipe for disaster.

There are two primary muscle fibers in the body Slow twitch and Fast twitch. All sports are dominated by fast twitch fibers. The old saying “Speed Wins” is very true. The above athlete isn’t training for that explosive force that makes a difference on the field or court. They are slowing themselves down by over emphasizing big slow lifts. They have forgotten that sport is predicated on movement. Patterning movements while engaging in strength movements is essential for development.

Creating a program that incorporates strength, speed, agility, mobility, flexibility, stability, & power are the modalities that we put together so the athlete develops at an exponential rate. The trick is to blend them together so one cycle phases into the next. Of course they will get new stimuli, but they have to understand that the prior phase was necessary in order to develop into the next one. This is not easy for someone to do on their own. There is a reason we have strength coaches – performance coaches, and this is it.

Why are you training? How are you training to achieve that goal? If the answer to the second question is blurry then it’s time to come in for an evaluation and stop doing pause squats at LA Fitness.

Coach Rick is the Co-founder of BEYOND MOTION® and has more than 20 years experience as a Strength & Speed Specialist

Don’t Get Left Out! See What’s Going On At Beyond Motion – May 2016

Are you SEXYFIT and Ready for Summer?
Join the SexyFit Nutrition Challenge 
  • Are you ready to feel GREAT?
  • Do you want to learn how to be healthy and love the food you eat?
  • Are you looking to lose weight and look great for swimsuit season?
  • Do you want to create a healthy lifestyle you love and feel good about?
  • Register Now for our next SexyFit Nutrition Challenge! Ask us how!
The next SexyFit Nutrition Challenge runs May 16th-June 17th.  It will change your life.
Click Here To Learn More
Welcome Christina to BEYOND MOTION!

We are excited to add Christina to our summer line up. While some of you may know that for the past 12 years Christina has been Gulf Coast High Schools Head Athletic Trainer, working with your athletes, you may not know she is also a certified Personal Trainer. Christina works with women and men from all kinds of backgrounds and fitness levels. She enjoys being able to combine her athletic training and personal training experience to create unique workouts for each of her clients.

Christina will be working with us on Tuesday, Thursday, and Saturday mornings starting this May. She will be working with our athletes and be available for personal training sessions for anyone that may be interested. Please call 239-254-9300 to schedule your session today.
Summer D1 For Young Athletes

We’re gearing up for summer and the BEYOND MOTION D1 Program is going to take your young athletes’ training to the next level.  Give them the head start they need for next season.

D1 is a multi-faceted approach to training that is specifically designed with seven key components to enhance athletic performance level.  D1 athletes will work on their strength, speed, agility, flexibility, mobility, power and stability.  When these components are addressed progressively, they become innate characteristics of a D1 athlete.
We suggest D1 athletes attend 2-3x’s a week consistently.  While this may vary for each individual, 2-3x’s a week creates an ideal balance between the athlete’s team training, practices, and sports games. As we tell all of our athletes, preparation is the key to success. You can’t just play the game, you have to train for it.
For more information on Beyond Motion’s Athlete Training Programs click here.    Make sure you pick up a copy of the current D1 schedule at Beyond Motion.
Virtual Training

Take your training with you, any time, any place.

No more excuses.

BEYOND MOTION now offers Virtual Training to provide you, and your athletes with the most accessible, progressive, and results driven programs.

BEYOND MOTION‘s Virtual Training allows you to have the most comprehensive online personal training and athlete strength and conditioning programs available. Now you can train with the best Coaches 24 hours a day, 7 days a week, at your school, local gym, or when you are on the road.     Click here for more information, and to register.
 

We are updating our database and need your help!  We are asking everyone to send us your headshot (nothing fancy, we just want to see your smiling face) to input into our system.  As we continue to grow, we want all of our staff to know who you are.  These pictures will not be shared for media, print, or anything else, except for the sole purpose of helping our staff verify who you are when you walk in our doors.  Our goal is to have everyone in our system by the end of July.  Some of you have already uploaded your own picture through the MindBody App.  Thank you for being one step ahead!  If you have not yet submitted your picture you can do so online at our website www.go2beyondmotion.com and login to your account.  Or you can simply email us your picture at  info@go2beyondmotion.com.  Thank you in advance!

Quick Butt and Thigh Workout

It’s time for another no gym, no problem workout. As part of the fitness series I have been taking Sherry from GirlTalkTV through, this one is all about one “simple” lower body series to hit those tush and thigh trouble spots. Whether you’re looking to improve your strength, balance, and coordination; or just want something to add to your routine that will shrink your tush and thighs, this “sneaky” move will leave your heart racing, legs burning, and body wanting MORE!

So why does this move target so many of your trouble spots?

The Side Lunge is also a unique lower body exercise because it works not only the quadriceps (thighs) but also targets the inner and outer thighs, hips, glutes and indirectly works your calf muscles as well. By adding the lateral (or side) leg lift you target the outer hip and thigh muscles all the way up to the “beloved” muffin top area. This single exercise utilizes multiple muscle groups and offers numerous benefits. They are easy to do, but proper form is essential to injury prevention. The term lateral implies movement away from the midline of the body. If done while standing, your leg moves outward shifting your balance to your stationary leg. The final piece to this move (before returning to your starting point) is your curtsy lunge. The curtsy lunge hits your glute medius—one of your glute muscles that helps pull your legs away from the midline of your body—and also strengthens your abductors and adductors.
Now that you know what this power packed exercise can do for you, try it between 5-10 times on each leg keeping your hands at your hips. Once you have perfected that move, add the arm variation provided for an additional boost of power.

 

Oh and after your first week, let us know how you’re doing….

3 Exercises + 5 Minutes = A Strong Core & Sleek Abs

I’ve been teaching fitness for more than twenty years and Pilates for about 15, and no matter what part of the country I’ve taught in the most commonly asked question is “how do I create a 6 pack?”   While there are tons of awesome ab exercises, (and part of creating a “6 pack may be related to your eating habits) I want to take you through some basic moves, done in not such a basic way. Join me as I show Sherry from GirlTalkTV (girltalktv.com) some of my favorite tips and tricks on strengthening your core, eliminating neck pain, and creating those infamous 6 pack abs.

For the 3 exercises you’ll be doing today, you’ll need a soft playground ball about 10” in diameter.  We are going to kick off your routine by starting with a basic crunch otherwise known as an “ab curl”. Then you’ll move onto your obliques with your “c curl and twist”. Start with the basic option by keeping your feet on the floor and then move onto the advanced move by adding the leg lift. From there you’ll add in another one of my favorite Pilates ab exercises the “single leg stretch”.

Ready for a 6 pack?

 

While these are simple moves to get you started, they are definitely not easy. Make sure to coordinate your breath with your movement, so your moves are fluid and not rigid.  Remember if you’re feeling neck pain, make sure that your chin is slightly tucked and that your looking towards your knees or thighs vs the ceiling.

Try these moves 3 times a week for a month and let me know if you’re noticing any changes….

Be well,

Amy

 

Bodyweight Workout for anytime- anyplace

One of the most common questions I get from clients and friends on the go is, “How can I keep up my workouts if I don’t have access to a gym when I travel?”  Now if you’re a runner that can run anywhere you’re golden… but for the rest of us non runners (and runners looking to add some strength training to their program) here are some of my favorite bodyweight exercises…

This entire series is from our recent trip to St Martin. While the community we stayed in has a tiny gym, I really wanted to do something outside… Obviously I’m using a fairly low wall, but a bench could work as well. This bodyweight workout will strengthen your chest, back, arms, core, legs, and glutes. Try my add-ons and you’ll have a complete bodyweight workout for anytime and anyplace, no props required.

 

P.S.Try each move for 20 repetitions and do the complete series for 3 sets. I actually started this workout with a slight jog, just enough to warm up (about 10 minutes) and then added some Pilates ab work at the end.   If you’re new to this workout begin with 10 reps and go through the series one time. As you progress increase the number of repetitions before increasing your sets. If you’re taking a break between exercises try to take no more than 1-2 minutes. Make sure your focus is on your form, not your time. Oh and if you’re feeling your knees on the first 2 exercises make sure you’re knee and ankle are aligned correctly and that you are pressing through your heel to straightening your base leg. If you’re pressing more through the ball of your foot or toes, you’ll feel more pressure in your knee and quad. If you’re pressing through your heel, you’ll actually find your hamstrings and glutes.

 

1) (top left) “Bulgarian Split Squat”- Keep the top of your foot resting on the wall and make sure your front leg lines up so that your knee and ankle are perpendicular. Lower yourself as far down as you can to make your hip and knee parallel while keeping your spine completely straight and core engaged. Press through your front foot to straighten your leg.  Do up to 20 on each leg. (P.S. the lower you go the bigger the hip flexor and quad stretch you’ll feel in your elevated leg.)

2) (top right) “Elevated Lateral Lunge” – Begin by standing with your feet shoulder width and then place your foot level to the back of the bench or top of the wall, so that leg is straight and foot is safe and flat.  Squat to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your torso as upright as possible. Make sure to push through your entire base foot so that you can feel your hamstring and glutes engage. Keep your back lengthened and your core engaged. Do up to 20 on each leg.

3) (bottom left) “Incline Push Ups”- I actually did 2 variations here. One was a wider grip allowing my elbows to bend outward away from my body and really working my chest, shoulders, and core. The picture below is a closer hand position to incorporate my triceps. Place your hands at the top of your bench or wall and walk your body back until you’re in an inclined plank position. In the tricep variation make sure your torso is forward enough that your thumbs align with your arm pits and your elbows become “glued” to your rib cage. Inhale and lower yourself down so that your elbows continue to graze your ribs. Exhale and press up making sure to keep your elbows close to your body.  P.S. If you separate your legs about hip distance apart while pressing your heals back, you will decrease the challenge. By squeezing your inner thighs together and pressing your heals back away from your body, you’re creating a bigger challenge. Do up to 20 of each variation.

4) (bottom right) “Dips” – Place your hands on your bench seat or wall with your fingers facing you. Walk your legs out until your heels are down and toes up. Inhale as your bend your elbows and lower your body down as far as you can while maintaining a tight core and completely erect spine. Exhale to press yourself up, while keeping your shoulders, traps and neck relaxed. Do up to 20.

 

Have fun and let me know how you did!
Amy

Oh and since I am totally obsessed with Pharrell Williams new album I had the song “Freedom” playing during this bodyweight workout. Here’s it is if you’re looking for something fun!

 

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Say good bye to back fat

About a month ago Sherry Bryant from GirlTalkTV (http://girltalktv.com) and I got together to brainstorm the best ways to share some amazing heath, fitness, and wellness tips with women everywhere. We chatted about her fitness goals, and many of the questions that are sent to me each week by women around the country. So…. to begin our awesome health video series we decided to talk about one area that I hear about all the time…  BACK FAT… You know, the area around your bra strap that prevents you from wearing that sexy sundress or tank top. The spot that can creep up on you and one day out of the corner of your eye you catch a glimpse of something in the mirror and yell, “When did that get there?”

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Let’s talk about this area that I affectionally refer to as the bra strap muscles (otherwise known as: deltoid, rhomboids, and latissimus dorsi). When you work to strengthen these muscles you will notice significant improvements in your posture, breath control, shoulder stability, range of motion, strength, and fewer injuries in your shoulder joint and shoulder girdle.

 

 

 

Click below to join us for one of my favorite sequences.We are using Slastix toner resistance bands in the video (available at BEYOND MOTION or through our website.)  imgres

 

 

 

 

Do each exercise 20 times and if you can complete the series with ease, do a total of 3 sets. Complete this program 2-3 times a week and let us know if you’re getting your “sexy back”…

Pilates and Rotational Sports

Playing sports requires preparation for performance and injury prevention. Rotational sports can place a lot of demand on our bodies and can lead to overuse and chronic injuries. As a Physical Therapist, I often treat such injuries. Common injuries include rotator cuff impingement and tears, tendonitis, bursitis, sprains (ligament injury), strains (muscle or tendon injury), back pain (due to strain or disc), and stress fractures to name a few. I have found Pilates to be an effective modality to train for sports and /or to rehab post injury. By improving rotational mobility, strength, and power, sports injuries can be prevented.

Demands for rotational sport include mobility, stability, alignment for efficient movement, coordination, and balance. Rotational mobility is necessary for distribution of forces throughout the joints, efficiency of movement, and maximum force generation and power. Overall, by increasing range of motion, one can increase speed of movement.  Pilates addresses all of these demands both on stable and moving surfaces. The reformer is one example of a moving surface.

Posture and alignment through Pilates exercise place our joints in their optimal position thus minimizing destructive forces to the joints or even discs in the spine. Posture can limit overuse and impingement syndromes in the upper extremity often seen with golfers, tennis and baseball players, or any throwing sport.

Faulty movement patterns and muscle imbalances are another cause of injury with sports. Pilates can isolate these imbalances. The use of Pilates equipment can assist movement to correct these faulty patterns.

Rotational strength and power is needed to turn and sprint, kick, throw, catch, and hit. A strong core helps an athlete to achieve this power. Pilates can isolate static and dynamic stabilizers. Pilates strengthens our core and trunk musculature for improved endurance with all sports. For those who have done Pilates, you know how much stronger your core becomes through practice.

Rotational sports involve multiple joints moving in multiple planes of motion. This is called movement integration and is one of the Pilates principles. For example, in Pilates you may address the shoulder and scapula moving on the thorax or the pelvis moving on the lower extremities. Pilates combines rotational activities with stability exercises. Examples of exercises include Rotational lunge on the reformer with rotating discs, squats for glute activation on rotating discs, and hip circles performed in feet in straps on reformer or the tower.  

rotational lunge on rotating disc
rotational lunge on rotating disc
Sword Pull- from kneeling arm series
Sword Pull- from kneeling arm series

An example of stability and rotational movements with the upper body is kneeling side arm series on reformer and chair.

Individual training in Pilates should be specific to the sport activity. Progression of activity should be gradual and increase in intensity over time. If you already participate in Pilates you already know its benefits. If you are athlete that performs at the highest level or a recreational athlete that hopes to play for years, I highly recommend making Pilates a part of your regular training or exercise routine.

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– Julie P.T. PMA CPT,

Ready to add Pilates to your training program? Call 239-254-9300 to learn how Pilates will enhance your performance on and off the court!

Boxing- requires a combination of speed, power, agility and stamina

Coach Travis teaching Kerry boxing basics during her personal training session
Coach Travis teaching Kerry boxing basics during her personal training session

 

 

Boxing is known to be one the toughest sports in the world.  The men and women that compete are some of the toughest and most conditioned athletes around.  They possess a rare combination of speed, power, agility and stamina. Cross training with boxing can benefit each individual substantially in many different ways.  Amongst them are toning the upper and lower body, improving hand-eye coordination for athletes that need to be able to react with force as quickly as possible, or even giving you that edge mentally to know that you can go perform with confidence and toughness no matter what the challenge is in front of you. 

   

Up until recent years, most athletes and individuals would train for endurance and stamina by either running or swimming.  These types of exercises, although very effective can become fairly monotonous to almost everybody.  This is where boxing comes in.  It offers both an aerobic and anaerobic workout that improves cardiovascular conditioning in a fun and very effective way.  Ones stamina will improve tremendously by the continuous output of exertion that must be applied to perform what it takes to box.   

   Creating force is an essential part of almost every sport.  The ability to create energy to perform a specific act is key for all athletes.  For example, when throwing a punch, it starts from creating force that starts in your legs and travels up your body and releases through your hands.  This helps many athletes by mimicking  some of the same movements in their sport.  Whether it be throwing a baseball,  jamming a receiver at the line, or shooting a jump shot, all of these things are created from energy through the legs and then released through the hands.  By practicing boxing with the transfer of energy that is needed, it can translate directly in  helping the same procedure in an athletes specific sport.

   Mental toughness and confidence is a huge aspect of boxing.  There is something about learning how to punch and performing different variances of punch combinations that really help individuals feel better about themselves.  As an athlete, it will improve his/her aggressiveness and confidence while competing, and for non-athletes it will give you an edge mentally in all things you do. 

Interested in adding boxing to your personal training session? Call 239-254-9300 to schedule a session with Travis!