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Category Archives: strength 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

Pilates Day Celebration – Workouts

Every year on the first Saturday of May people around the world celebrate International Pilates Day. Knowing this year Pilates Day also falls on the same day as Cinco De Mayo and the Kentucky Derby, we decided to celebrate with everyone online… allowing you to participate in some of our favorite Pilates moves from the comfort of your own home.

 

 

And stay tuned for more videos and workouts by subscribing to our youtube channel BEYONDMOTION.TV

 

 

Need stronger glutes? Try this glute series and let us know if you’re feeling the burn…

 

 

Looking to build endurance and challenge your core? Try this series of 5… a secret weapon to help develop your six pack.

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.

 

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

 

Hear From Our Athletes….

Baseball has always been something I loved to play and have fun with it. I was never a “prodigy” or one of the best players on the field. Even coming into my freshman year I still didn’t believe the hype about me, and didn’t understand why so many people believed in me. I always told myself I was too weak and I just wanted to play for fun. As freshman year came to a close I realized this was something I wanted to take to the second step. Throughout high school season I kept hearing more and more about this Coach named Rick Lademann. So one day I approached some guys on the team that trained with him and heard nothing but positive things about him. So of course I had to tell my parents about this guy. When I told my mom about him she went straight on her phone and looked up Beyond Motion. The next day I was at the front desk paying for my first 12 sessions. To this day my parents say it was the best money they ever spent.

As I went through my sessions I noticed some quick changes in my game. My hand speed, my foot work, my leg strength, and mostly my arm strength, never felt this strong. So of course since I was getting so much stronger, my play on the field became eye opening to scouts. I had no idea what I was doing, or how good I became until I got my first call from a D1 school. It was insane hearing how I could impact SEC and ACC schools.

I went from a scrawny little everyday travel ball and babe Ruth baseball player, to a top D1 program recruit. I can easily say it has all happened from the decision from my parents made to send me to Beyond Motion. But I’m not done yet! I haven’t stopped yet. All I can think about now is that I want more, more, more, more. This man has put a new feature in my mind that I never knew. Im not satisfied with what I have right now, I want to get bigger and stronger everyday. I want to be able to tell Pro scouts that Rick Lademann from Beyond Motion trained me to play and look like this. Not only do I want this for myself, but I love being at Beyond Motion with my team and want to lead them to another state appearance.  Im the only kid on the roster this year that has 2 years of varsity under their belt, and have gone through two strong and unbeatable teams. Another year another chapter. RTD!!

Thank you Coach Rick and the Team at Beyond Motion!  

Shane Marshall- 

Developmental Windows of Training for Young Athletes

Developmental Windows of Training for Young Athletes

There’s a lot of debate in the training world on when young athletes should start training programs. As our athletes reach the pre-pubescent years there is something called the developmental window, which starts around age 10 but can vary depending on physical and mental maturity, in which a certain type of training program is extremely beneficial for the athlete. Much like teaching a child to walk, read, or ride a bike, there is a method in which you teach the proper techniques and movements so that they are successful later on with those tasks. Training is much like that, in the sense that you want your athlete’s movement patterns to be engrained the correct way from the start. So by having our younger athlete’s develop strong, stable moves early on in their training years and understanding why they are doing each exercise, they have a strong, stable base to build off of once they are old enough to start the big lifts and the compound movements.

As the younger athletes start coming into us, it is our duty to explain to them that while they may be a specifically a tennis player, or specifically a baseball player, that their training needs to be comprehensive rather than sport specific. At such a young age for the athlete it is paramount that the athlete, as well as the parents, understand that sport specific training may lead to overuse injury as the athlete is continuously repeating the same motion over and over again while ignoring other moves that may aid in strengthening the sport specific move. Training athletes of any age, especially the younger athletes in the developmental window, should be a 100% complete training program and should teach the athlete the importance of each individual move and how they work synergistically to improve their game. As the athlete matures chronologically and training-wise and shows a complete understanding of the reasons, techniques, and importance of each move then we can start teaching sport specific movements and focuses on certain areas of their game.

The developmental window for young athletes is one of the most crucial times during their playing careers. Having the athlete understand and perfect exercises will help them immensely in the future as they will have a strong base to build off of as they mature.

Nick

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

How baseball training is evolving

 
Training for baseball, especially for pitchers, used to emphasize aerobic conditioning to the point of exhaustion. The old adage was players should run to build up their stamina and their endurance. As strength and conditioning has evolved, however, more emIMG_0136phasis is being placed on speed and power training rather than steady-state aerobic training.

The reason for this shift in training is due to the fact that we as trainers are becoming more aware of the effects of training the anaerobic components to increase the aerobic. This effect only takes place from anaerobic to aerobic though, it’s essentially just a one-way street; you cannot improve your anaerobic performance by training your aerobic energy systems. So, when baseball players come into Beyond Motion and start training we emphasize training those anaerobic energy systems, the creatine phosphagen system and the fast glycolytic. Being able to training anaerobically while still improving aerobic performance is huge for us, it allows the trainers to make the workouts more interesting and gives us more variety in our programming. With this all being said, ignoring aerobic training completely would be an ill-advised move of course, because to be a strong athlete you have to have balance in your program.Energy Chart Nick Blog

Focusing on these powerful and quick movements relates to on the field movements as well. Baseball is a sport that is short powerful bursts of energy with periods of inactivity, sometimes longs bouts of inactivity. So what we need to do as coaches is train our players for those quick bursts, which could be swinging the bat, tracking down a fly ball, or stealing a base. All of the movements we do in the weight room serve a purpose, gone are the days of lifting like a bodybuilder or running like a marathon runner. Our baseball players train fast and they training strong so they can be at their best on the field.

 

 

-Nick

 

Reference:

https://www.nsca.com/education/articles/methods-for-training-baseball-players/

Rhea, Matthew R. et. Al. Journal of Strength and Conditioning Research 2008. Noncompatibility of Power and Endurance Training Among College Baseball Players

 

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!

BEYOND MOTION® Pilates Teacher Training Program begins May 2016

We are excited to announce our newest program- a 450 hour Pilates Teacher Training Certification. Throughout the years the BEYOND MOTION® fitness facility has received numerous awards for our outstanding Pilates program and fitness training facility. Now we are opening up our Pilates Teacher Training Program to those interested in furthering their education and/or pursuing a career in Pilates.

The BEYOND MOTION® Pilates Teacher Training Program meets all of the requirements set by the prestigious Pilates Method Alliance.  Once students complete their 450-hour education they may be eligible to sit for the National exam. BEYOND MOTION® Co-Founder and Program Director Amy Lademann PMA-CPT® has more than 15 years of Pilates teaching experience, and has been teaching fitness for more than 20 years.  Known as the “teachers’ teacher”, instructors from around the globe have come to BEYOND MOTION® to train. The BEYOND MOTION® Pilates Teacher Training methodology takes a contemporary – science based approach to the classical method. “We need instructors that are able to deal with the “bodies of today, and for them to understand which movements are important for each client and why.”- Amy        Beyond Motion pilates teacher training Anatomy Movement Science

pilates teacher training matCertificate options include Pilates Mat 1 & 2; Pilates Equipment Certification; and the full 450 hour Comprehensive BEYOND MOTION® Pilates Teacher Training Program.  All of the training modules will be completed at BEYOND MOTION’s 6000 square foot facility in North Naples, on a full line of Balanced Body equipment within their two Pilates suites. For additional details please visit: go2beyondmotion.com      

Amy & Rick Lademann created BEYOND MOTION® so that Southwest Floridians have a place to go where education and professionalism meet fitness. “We have created an environment that embodies all of the modalities needed in order for people to not only perform better, but to feel and live better.”                   Reformer pilates teacher training

BEYOND MOTION® opened their doors in 2009 with state of the art conditioning and Pilates equipment, and scientifically based programs designed to achieve results. They continually work to maintain the highest standards in athlete conditioning, personal training, Pilates, nutrition coaching, soft tissue therapies, and post rehab-therapy.

The BEYOND MOTION® team is comprised of highly educated and certified, strength and speed specialists, personal trainers, Pilates Instructors, massage therapists, and barre instructors, from around the country that share a common passion of health and wellness. 

To contact BEYOND MOTION® please call 239-254-9300 or email info@go2beyondmotion.com For additional details visit: go2beyondmotion.com