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Category Archives: resistance 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 you may, or may not know about Pilates.

WHAT YOU MAY, OR MAY NOT KNOW ABOUT PILATES

Pilates. You’ve heard it’s hard, it’s just for women, it’s the same thing as yoga, it’s too expensive, it’s not really a workout, it’s for the flexible dancer types……  Well, let’s set a few things straight.

IT’S HARD… OR… IT’S NOT A “REAL” WORKOUT… 

Well, of course, it’s hard, and anyone that says it’s not really a workout has probably not tried it yet. How often do you practice table top position on your back with your head and chest curled up while pumping your arms by your sides as you inhale 5 times, then exhale 5 times, repeating 10 times with no break in between? Be prepared to use muscles you didn’t know existed. And, trying to get your mind to connect with what your body is doing, well, some of us have that problem with simple everyday tasks. Now add instructors watching and correcting your every move to make sure each movement is perfectly executed. Oh, and did we mention eyes up, head up, chin up, and don’t forget to breathe!

The plus side is that when you stick with it, you will see and feel a difference. You will notice your posture improve, increased flexibility, and your mind and body will start to work together creating more efficient movement in your daily life. You will increase core and back strength, and improve balance, all which help to prevent injuries.

 

IT’S JUST FOR WOMEN AND FLEXIBLE DANCER TYPES…

Don’t tell that to all the athletes that use Pilates as part of their cross-training. Pilates is known for targeting specific muscle groups that get neglected with regular weight training, therefore creating total body strength and functionality. Everyone, men and women, need increased core strength and flexibility.

And did we mention, Pilates was created by a man? Joseph Pilates was a gymnast, bodybuilder, professional boxer, and a self-defence trainer for police officers in places like Scotland Yard.  

 

WHAT KIND OF MEN DO PILATES???

https://www.buzzfeed.com

golfers
baseball coaches
soccer players

           

IT’S THE SAME AS YOGA, RIGHT???

While Pilates and yoga both utilize a mat, Pilates can also be done on specific equipment that adds extra resistance. Yoga is considered spiritual, Pilates is more of a mind and body connection. Both help with flexibility, but Pilates helps increase core strength, therefore, improving overall body movement efficiency.  To truly understand the differences between Pilates and yoga, try them both. You cannot compare one to the other if you have only tried one.

 

PILATES IS EXPENSIVE…. 

The initial costs of Pilates can be a deterrent. But if you are serious about your health and fitness it is an investment to last a lifetime. Private Pilates sessions are equivalent to the costs of personal training. Both equally worth it. Pilates instructors go through very rigorous training to obtain their certifications, therefore you are receiving in-depth knowledge on how to correctly execute each Pilates move and the Pilates principles. After you learn the basics, costs can be minimized by joining group classes, whether on mat or equipment.

 

Hopefully, this gives you a better understanding of why Pilates is a game changer to an over-all cross-training program. Incorporating Pilates into your weekly workout schedule will help target areas that weight training alone often misses. Think of it as an investment in your health and physical fitness. It is for people looking to increase flexibility, core strength, prevent injuries, and build a stronger physical foundation.

 

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

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?”

Musculature_Superficial_Upper_Back
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”…

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!

What is Periodization???

Periodization. What is it and how does it apply to you and your healthy lifestyle? Periodization is a division of the training season into smaller and more manageable intervals (macrocycles, mesocycles, and microcycles) with the ultimate goal of reaching the best performance during the primary competitions of the season. OK great, we’ve defined it but what does all that MEAN? In simpler terms, periodization is the strategic planning and execution of a workout program to get the ideal results one is looking for. Whether the end goal is to be in prime condition for baseball season, get that ideal body shape for beach season, or to be better by a certain time. A simple example would be taking a group fitness class one month apart, first class has X difficulty and a month later the class has a difficulty of X times 2. Without even knowing it, you have probably experienced periodization here at BEYOND MOTION!

There are a few terms in the definition of periodization that we need to go over briefly. These terms are: macrocycle, mesocycle, and microcycle. Let’s think of these words as fancy terms for breaking down blocks of time. For example, let’s say it is December and you want to be looking, feeling, and doing better by June. That gives you a 6 month block of time, or your overall “deadline.” This would be your macrocycle, the largest block of time. For this example were going to break down that 6 month block into 2 month “mesocycles,” each with a different goal. Our first mesocycle will be general conditioning, the second mesocycle will be hypertrophy (increasing muscle size), and the final mesocycle will be strength. Each mesocycle has a different goal to it. Each block building off of the last one. Now within each of those mesocycles (2 months) there are microcycles (most likely weekly). Each microcycle withing the mesocycle will have a different goal. For example, the first microcycle of the first mesocycle may be focused on cardio, thus there being a lot of running, with very little focus on anything else. As seen in the picture we are building towards the “competition date,” or the deadline we have set for ourselves. As we get closer to the deadline we are increasing intensity and decreasing volume. Intensity refers to the amount of weight lifted or speed at which we are running and volume refers to the number of reps and sets performed of each lift or each cardio movement.

We now have a basic understanding of periodization as a whole, so let’s delve deeper into the theory of periodization and the different variations. In the first picture shown, this is a simple linear periodization, which we have defined in the above paragraph. It follows a “smooth” progression all leading up to a “final end date.” This is an effective and proven method, and has been shown in multiple studies (Stone and O’Bryant, 1987). The standard progression of linear periodization is hypertrophy, strength, and then power. With each of these modalities performed for a few consecutive weeks (mesocycle) before moving on to the next progression. Next we will look at non-linear periodization, or undulating periodization. Like the old saying goes, “there is more than one way to skin a cat,” the same applies to this and the nonlinear way in which we periodize our programming. We could do a weekly undulating periodization, in which or workout goals change on a week to week basis. There’s the possibility of daily undulating periodization, in which we are changing our workout goals on a daily basis. There is also still the possibility of combining any two or all three of these models to achieve our workout goals. Studies have shown that in elite athletes a daily undulating periodization model yields a greater output than a linear periodization model (Peterson et al. 2008).

When programming for yourself a strategic plan must be implemented and followed as to achieve the best results possible. You should not just do one workout for months and years on end and expect more and more results from that. This is the definition of insanity, doing the same thing over and over again and expecting different results. In conclusion, to achieve the best results you need to vary your workouts in one way or another.

periodization1 periodization2

 

 

 

 

 

 

 

Sources

Baechle, Thomas R., and Barney R. Groves. Weight Training: Steps to Success. Champaign, IL: Leisure, 1992. Print.

Stone, Michael H., Bill Sands, and Meg Stone. Principles and Practice of Resistance Training. Champaign, IL: Human Kinetics, 2007. Print.

Miranda, Fabrício, Roberto Simão, Matthew Rhea, Derek Bunker, Jonato Prestes, Richard Diego Leite, Humberto Miranda, Belmiro Freitas De Salles, and Jefferson Novaes. “Effects of Linear vs. Daily Undulatory Periodized Resistance Training on Maximal and Submaximal Strength Gains.” Journal of Strength and Conditioning Research 25.7 (2011): 1824-830. Web.

Coach Wibs-

The Ins and Outs of Human Performance

You may have noticed during the last few months that we’ve created an entirely new website for Beyond Motion, one that is easier to navigate and that includes important information about each and every service we offer.

Starting now, our updated site will also include blogs that will focus on the human performance aspect of what we do. My goal is to make sure that each blog will educate our reader, because education is a big reason why I got into this field to begin with – to teach others about the importance of movement and resistance training.

Though I admit that I shy away from talking about myself, I do know a thing or two about the field.

I realized in high school that I wanted to jump into the health and fitness field when I was trying to lose weight and become a more dynamic athlete. I realized that there was a link between getting stronger and faster, and I couldn’t wait to learn more about it.

I studied exercise science in college and was fortunate enough to learn under legendary Hall of Fame Strength Coach Al Vermeil – the only strength coach to have World Championship rings from both the NBA and the NFL. Vermeil taught me the science and art behind being a strength coach.

I worked with Vermeil and the World Champion Chicago Bulls and later at the United States Olympic Training Center, where I was honored to work with former Romanian Olympic weightlifter Dragomir Cioroslan for USA Weightlifting.

I’ve also worked with otheBeyond Motion Olympic Weightlifting Rick Lademannr teams, including USA Figure Skating, Air Force Academy Football, The Colorado Rockies members via Steadman Hawkins Orthopedics and the rugby, baseball, tennis, track and field, crew and basketball team at the University of California Berkley.

I have trained thousands and thousands of clients during my career, and I believe each one became stronger, faster and smarter because of what I was able to teach them. Some of them have even left wanting to become strength coaches themselves because they enjoyed the experience so much. That’s the best compliment a strength coach can get.

The blogs will not only educate, but they will also clarify things such as correcting misconceptions about what it takes to be a stronger, faster athlete. There’s much more to strength and conditioning than just lifting weights. And hopefully I can help you in some way attain your goals.

Be on the lookout for my next blog later this month and, until then, feel free to ask questions about what it takes to build a better you.

The best part of coaching is informing others and making a difference.

And at Beyond Motion, those are some of the things that we do best.