Heart Rate Zone Training

 

 

 

Want to start heart rate zone training? Get at me: grinandgrindit@gmail.com

Go All The Way

“If you’re going to try, go all the way. Otherwise, don’t even start. This could mean losing girlfriends, wives, relatives and maybe even your mind. It could mean not eating for three or four days. It could mean freezing on a park bench. It could mean jail. It could mean derision. It could mean mockery – isolation. Isolation is the gift. All the others are a test of your endurance, of how much you really want to do it. And, you’ll do it, despite rejection and the worst odds. And it will be better than anything else you can imagine. If you’re going to try, go all the way. There is no other feeling like that. You will be alone with the gods, and the nights will flame with fire. You will ride life straight to perfect laughter. It’s the only good fight there is.”

-Charles Bukowski

 

The first two lines of this Bukowski quote are printed across a photograph of a dirt path separating weeds, shrubs, and (maybe they’re) Sycamores. It’s clear the dirt road was formed from cars using the same path as the one before them and the one before that. There’s a little patch of weeds between the path of tires, peeking out of the ground amidst the dirt. I found this picture as I searched for “Bukowski desktop wallpaper.” I don’t know why someone chose this picture with this quote.

 

Maybe they read those lines and they envisioned a path leading them to isolation. This was their, “All the Way.” I don’t know what my “All the Way” looks like. I feel like I’ve committed to too many things and have lost focus to go “all the way” with something. I was looking through my notebook earlier and read what I imagined my ideal life to be like:

“When my life is ideal I am:

  1. Making a living off my writing
  2. Racing my bike around the world
  3. A world renown writer
  4. Working for myself
  5. Traveling the world first class”

 

That was 6 months ago. As I skimmed through the five passions I deemed would bring me my ideal life, I considered doing it again to see what’s changed because again, I feel like the path I’ve been on doesn’t feel like it’s leading anywhere.

The house was silent and gave me just enough energy to scribble another 15 passions and to whittle it down to five. Here they are:

  1. Traveling for fun every month to a new country, state, city, etc…
  2. Drinking coffee on our back porch in the mountains getting ready to write.
  3. Changing people’s lives for the better with my words.
  4. Waking up when I want to and riding my bike outside.
  5. Making $100,000/year working for myself.

 

What I’ve noticed between these two lists and what’s pervasive whenever I consider my future is writing. It always comes back to writing and yet, I never fully commit to making this a reality. I explained to Chris earlier today – or at least tried to – that writing brings me the most happiness. I’ve done it ever since I could put sentences together, but with each year that passes, I write less and less because too much of my time is spent on chasing after security. A false sense of security, might I add.

 

So many of us choose safety, security, caution over our dreams because following your dreams is scary. The future is scary. The job you currently have is not. I learned that you could hate your job and still lose that security you desperately grasp on to as if it’s the last breath of air. I’ve always been scared to follow my passion for writing because I buy into the idea that being a writer doesn’t generate a lot of money. I buy into the idea that I’m no J.K. Rowling, Toni Morrison, Sylvia Plath, or hell, Jen Sincero.

 

I don’t believe I’m good enough. A lot of us let that idea stop us from what we truly want to do. Too many of us take on boring jobs, boring partners, a house in the suburbs because we don’t think we’re good enough. We don’t think we’re worthy of following and achieving our dreams. I do. I’ve always felt that way. Any time I’ve submitted work or applied for a job I’ve thought, “I’m not going to get this. Someone is better than me.” Every time I think that.

 

I used to think I was the bee’s knees – I was also 16 and a total shithead. I was up my own ass, but dammit did I deserve the world. I was a fighter. I fought for what I believed in even if that meant pissing people off. I scribbled words that left me crying in bed because I got too real and my emotional teenage self was ripping out her heart and slapping it on the page.

 

I know the 16-year old Jessica would tell the 29-year old Jessica, “Fuck it, dude. Let’s go bowling.” She’d tell me to forget what others thought and if I wanted to write, then write. No one is stopping me.

 

And for you: do what you truly want to do. Stop playing safe because it will change. Your situation, your life, your friends, your partners, everything.. changes. The only constant in life is change. So go. Go out there and give it your all. You’ll laugh in the face of fear and spit in the eyes of the naysayers. Go all the way, so when you look back on your life, your 16-year old self would give you a high-five.

The Purposeful Gym Workout

I greet most members in the gym with, “What are you working on today?” and either they don’t want to talk to me or they truly don’t know their goal for the day. Most of the time they’re confused with the question and typically ask me, “What?” They’ll look away – thinking of what to tell me – and then stammer out with, “uh.. cardio….” or “I don’t know.”

Granted, I’m wearing a Personal Trainer shirt so I’m assuming they’re assuming I want to sell them services, which, duh, but also it’s a great way to learn about people. I have some fascinating conversations with people who have years of experience in a particular sport or activity. I also learn a lot about aches, pains, and tears and it reminds me of how important it is to move.

When I walk the floor, I notice a lot of people moseying around, most likely thinking to themselves, “Oh, seated leg press…I should try that.” Then they’ll do one set and move on to another machine. This doesn’t get results.

Planning and following through on that plan gets you results.

1. Start with your goal.

What do you want to accomplish in 30, 60, 90 days? I previously posted about S.M.A.R.T goals, which you should read if you haven’t. Set a goal that is specific, measurable, achievable, relevant, and timely. When you give yourself a goal it motivates you to do the things it takes to reach it. If you always go to the gym without motivation other than “you have to,” you’ll always look the same.

2. Develop a Plan

You’ve made your S.M.A.R.T goal. Now you make the plan. What will it take to reach your goal? What sort of training will it take and how long?

This is probably the most intimidating part because most of us have an idea of what we want, but not sure how to get there. That’s when people like myself come in handy. If you don’t want to hire a Personal Trainer, then research. Find blogs, articles, and free sources that can give you an idea as to how other people have reached similar goals as yours. It’s out there. It just takes time and research.

 

3. Keep Yourself Accountable

You’re more likely to slack on a goal if only you know about it. Tell people about your goal. Make them hold you accountable. Start a group of people with similar goals. Do what it takes to force yourself to stick to your goal.

And show up. Set the goal. Make the plan. And do it.

Excuses are like assholes – everyone has one and they all stink.

Everyone has the same number of hours in the day. It’s the successful people who make the most out of every second, minute, hour.

Go to the gym with your exact workout written down with sets, reps, and a column to track it all. That way, when someone like me asks you, “What are you working on today?” you’ll be one of the few with a specific workout and a plan to get ‘er done.

 

———————-

Ready to change your life? Email me: grinandgrindit@gmail.com

 

Functional Strength Training for Cyclists

Simply put, functional strength training is strength training exercises that are useful. You’re not going to build glam muscles with functional strength training. Instead, you’re building strength to excel in your sport – in our case, cycling. Sure, you’ll look good too.

 

Major Muscles Used in Cycling

The major muscles used in cycling are the glutes, hamstrings, calves, hip flexors, and quadriceps. While these are all the legs and hips, you can’t forget your core and upper body. Your legs may be doing the brunt of the work, but your core keeps you balanced and helps you with tight turns while your upper body, well, supports your upper half.

 

When you conduct functional strength training, you’re training your body to perform its best during cycling.

 

 

Glutes

Squats work your glutes as well as your quads and hamstrings. You can conduct squats using a barbell, dumbbells, kettlebells, or bodyweight.

 

Hamstrings

Single leg deadlifts not only work your hamstrings and hip flexors, but they also help identify weaker muscles. When you single out legs (or anything, for that matter), you’re likely to see deficiencies easier, which means you can strengthen the weaker one efficiently.

 

Calves

Calf Raises are solid calf-strengthening exercises. You can do it with or without weights, on or off a ledge. As cyclists, we’re prone to overactive gastrocnemius and soleus, so it’s probably better you stretch and foam roll your calves more than strengthening them.

 

Hip Flexors

Balancing Hip Flexion or Lying Prone March will work out those hip flexors. Again, as cyclists, we’re prone to have over active psoas muscles, so you want to stretch them as well. Off-season, when you’re not cycling as much, then yes, strengthening your hip flexors are key, but you definitely want to stretch them with poses like the seated butterfly stretch and pigeon pose. Your hips and back will thank you.

 

Core

Core is essential to cycling and controlling yourself on the bike. The Plank and all its variations is great for developing core strength. There are too many kinds of planks to list and luckily, with that amount, you’ll never get bored.

 

Upper Body

As we see in the pro peloton, cyclists lack upper body muscles. Sure, there’s the whole power to weight ratio, but taking care of your upper body will only help you on (and off) the bike. Don’t worry about gaining tons of weight from developing your upper body.

 

When you’re supporting yourself on the bike, you’re probably using your biceps, upper back, chest, and triceps, so strengthening all those muscles during the off-season is key. Exercises like Shoulder Presses, Tricep Dips, Pull-Ups, and Rows target those muscles.

 

The winter is the best time to develop and strengthen those cyclist muscles, so you can come back to the season stronger than last year.

 

 

 

 

 

 

Resources:
https://www.bicycling.com/training/strength-training/the-ultimate-guide-to-your-cycling-muscles
http://www.bicycling.co.za/training-nutrition/5-upper-body-strength-moves-for-cyclists/6/
https://www.trainingpeaks.com/blog/the-best-strength-exercises-for-cyclists/
https://www.trainingpeaks.com/blog/the-primary-muscles-used-for-cycling-and-how-to-train-them/

 

WTF: Hydrogenated Oils

It all started when I jumped on the scale solely for the purpose to learn how to use the body composition analysis scale at the gym where I train clients. I knew I wasn’t 12% body fat, but when the scale said I was 28.4% body fat, I damn near fell over from shock. I played it off like, “Yeah, sure… how accurate are these things anyways?” I wasn’t fooling anyone.

Now I have a complex and think I’m overweight.

As I perused my emails, my buddy, Ben Greenfield, sent an email with the subject: “the secret key to fat loss + 5 ways you can get lean fast.” In my fragile state, I eagerly clicked to open the email, waiting for the epiphany for losing this 28.4% body fast ASAP.

Essentially, inflammation is making us fat. Greenfield said to decrease the inflammation in your body, which will decrease the insulin, and then this causes fat cells to die off or convert to other cells. Avoid rancid oils, processed oils, heavily heated oils. Choose natural oils like extra virgin coconut oil, extra virgin olive oil, and extra virgin avocado oil.

 

What is hydrogenated or refined oil?

LiveSTRONG defined hydrogenation and trans fat as:

“Hydrogenated oils are vegetable oils whose chemical structure has been altered to prevent rancidity in foods, which increases shelf life and saves money for food manufacturers. The process of hydrogenation involves the addition of hydrogen atoms to the oil’s available double bonds. As the level of hydrogenation increases, the level of saturated fat increases and the level of unsaturated fat decreases. The hydrogenation process converts what are known as “cis” double bonds to “trans” double bonds. This is where the term “trans fat” originates. Hydrogenation also has the technical advantage of making foods solid or partially solid at room temperature.”

Huh?

When an oil is hydrogenated, the healthy fats are converted into trans fat.

Happily Unprocessed define refined oil as oil that’s been “refined by using chemicals that are harmful to us.” What kind of chemicals? Acid, alkali, bleach, and Hexane. You can read how oil gets refined here.

 

Why hydrogenated/refined oils are no bueno

Trans fats really screw you over. They increase bad cholesterol (LDL) while also decreasing good cholesterol (HDL). They increase inflammation in your body and have been linked to heart disease, stroke, and diabetes. Inflammation, as we’ve learned from Ben also makes you fat. So, not only are you increasing your chances of having some shitty disease, but you’re also getting fat.

 

How to avoid them

Read nutrition and ingredients label. Companies do not have to list trans fats if there is less than .5 grams of trans fat per serving. Instead, companies will list “hydrogenated” or “partially hydrogenated” which means there’s totally trans fat in the food.

Eat food that doesn’t have a nutrition label, or if it does, you can pronounce all the ingredients.

 

List of oils & hydrogenated foods

  • Vegetable oil
  • Soybean oil
  • Canola oil
  • Corn oil
  • Safflower oil
  • Sunflower oil
  • Shortening
  • Margarine
  • Baked and processed foods
    • Cookies
    • Chips
    • Crackers
    • Frozen foods
    • French fries

WTF: New Year Resolutions & Your “Why”

I venture to guess your New Year’s Resolution(s) is one or more of the following:

  • To lose # pounds
  • Exercise more
  • Find a new job
  • Start a new hobby
  • Eat more healthily
  • Learn a new skill
  • Quit something

These are all noble pursuits, but have you asked yourself “Why?”? Let’s go with the most popular: losing weight. Typically, people have a number. We’ll say you want to lose 30 pounds.

I’ll set the scene:

It’s December 31st and you’re at brunch with your friends sharing your New Year’s Resolutions. Everyone’s going around the circle saying they want to do this and that and it’s your turn. You say, “I want to lose 30 pounds,” and everyone’s stoked for you, like, “Yeah! Go get it!” “That’s a great goal!” “Good for you!” You’re feeling jazzed and motivated, thinking, “I’ll drop 30 pounds like it’s hot!”

You go home and share that with your family now that you’re excited from the conversation earlier. Your family is happy for you too and offer words of encouragement. “Sweet! Look at all this support I have!”

You party and wake up January 1st. You’re still motivated, albeit, a tad hungover. You go to the gym and see the hundreds of other people who have the same goal as you. You pick up some dumbbells and pump out 12 reps because that sounds right. You do that a few times. Then you jump on the treadmill for 30 minutes and call it a day.

You eat salad for lunch instead of the cheeseburger you’re used to eating.

And this goes on for about a month when you’re not seeing the results you thought you’d see. You become a little less motivated, cutting down gym time, and sliding those cheeseburgers back into the diet because at least you’re still going to the gym and you’re drinking more water.

By March, you’re back to your old habits: sleeping in on the weekends and cheeseburgers for lunch. You gained back the couple of pounds you lost in January and you’re back to thinking, “More cushion for the pushin’.”

Why do you so many New Year’s Resolutions fail?

Because we don’t have a Why.

 

We make resolutions because it’s the thing to do. We think of “nice-to-haves” and make it a goal, without regard to why we want to achieve that goal.

Back to losing weight. Why do you want to lose 30 pounds (pick your number)? How will this benefit you? How will it change you for the better? Who does this benefit? How will you feel once you lose 30 pounds? What will you do once you lose 30 pounds? Why 30 and not 40 or 10? What is special about that number?

Get crystal freaking clear on your resolution. Ask “Why?” until you know the answer deep down. You don’t have to explain yourself to anyone but yourself, but you do have to know your “Why?” Because if you don’t, it’ll fall to the wayside, just like any meaningless “goal” we create because we feel like we need to.

 

Be so clear you can taste it.

 

 

 

Need help setting realistic weight loss and exercise goals? Get at me: grinandgrindit@gmail.com

How to Blast Negative Thoughts like Wile E. Coyote

We’re constantly thinking thoughts — about 70,000, actually. And most of these thoughts are negative. I’ve read anywhere from 70–80% of our thoughts are negative. There are 86,400 seconds in a day. Now, if we limited the 70,000 thoughts to only waking hours, so let’s say we’re awake for 16 hours, we’d think 1.2 thoughts per second.

It’s just an endless loop of things running through our head like the Road Runner. That’s pretty much your brain. A Road Runner being chased by Wile E. Coyote. And when most of these thoughts are negative, it’s like Wile E. Coyote is constantly running with one of his many traps, waiting for you, the Road Runner, to get caught.

But just like the Road Runner and Wile E. Coyote aren’t real, neither are our thoughts. Scientists aren’t really sure what thoughts are. The current theory is that thoughts are patterns of electricity generated by neurons in our brain.

 

So, if thoughts aren’t real, then essentially, they only become real when we hold on to a certain thought and act on it. Let’s go back to our cartoon: Chuck Jones, the creator of Wile E. Coyote, originally started this as a thought. It only became real when he drew it and made this into a cartoon. Oddly enough, Wile E. Coyote is based off of Mark Twain’s book, “Roughing It,” where he describes this sickly-looking coyote and says, “is a living, breathing allegory of Want. He is always hungry.” Ironically, I’d argue most of our thoughts are about wanting.

This begs the question: what do we do if we’re constantly thinking (mostly) negative thoughts? What do we do with the Wile E. Coyote in our brain?

You don’t give it power, just like the Road Runner watches Wile E. Coyote hurt himself. Let Wile E. Coyote run out of your mind as fast as he ran in to it. I know, much easier said than done.

I appreciate practical advice, so that’s what I’m going to give. When you have a Wile E. Coyote thought that you can’t easily let run away; when you start fixating on this thought, ask yourself:

Is this 100% true?

Is the thought that randomly popped into your mind — that isn’t necessarily real — actually true? Is it fact or fiction? Can you dissect this thought like an essay or the poor frogs in science class? Analyze the thought. What’s the point in this thought? What’s beyond the thought? Is your brain actually trying to signal something entirely different, but this was just the best way to get your attention? If, after the analysis, you decide that it’s not entirely true, dump it. Let it run off the cliff like Wile E. Coyote.

Another question to ask yourself when you find yourself ruminating on a thought:

Is this contributing to my overall happiness?

If it’s not, drop it like it’s hot. Life is limited, folks. We can’t waste our short lives on thoughts that bring us down. It’s not worth it.

I hate being miserable. I don’t like that I fixate on negative thoughts far too often. We’re a society that seems to value all things negative or fear-based. I recently read the mantra, “If it bleeds, it leads,” which is a fear-based logic the media uses to A. Get people’s attention and B. to persuade you into thinking a certain thing.

From this point on, you have two options: give shitty thoughts the Finger and move on with your life, or fall into this fear-based, negative thinking trap. Ruminate. Make yourself miserable. Be the Wile E. Coyote and hurt yourself instead. We’re unfortunate enough to have 70,000 thoughts running through our brains, but we’re fortunate enough to have the choice. Choose Wisely.

 

Want fitness coaching? Email me: grinandgrindit@gmail.com

Pump the Blues

There are a lot of reasons to be happy around this time of year, but sometimes that just isn’t life. The thing about life is that it’s always challenging you. Once you overcome a challenge, life tests you again. It’s nothing personal. It happens to everyone. We are constantly faced with challenges and every one we overcome makes us that much stronger.

And it brings us down. Sometimes, we’re just too damn tired to face another battle with life, yet we march on, doing the best we can. The holidays can bring out the best and sometimes the not-so-good in us, so what do we do when it feels like Santa shit in our stockings?

Move.

Exercise has been found to make you happier.

 

  1. Doing moderate-to-vigorous intensity activity boosts your happy feelings. I run at MAF pace (180-your age; stay within 10 beats of that), which is 152-142 heart beats per minute. That’s a pretty moderately-paced run and your pace will differ substantially from mine depending on your fitness level. I also do interval training on the bike, which makes me sweat, pant, and get super red faced. TrainingPeaks will send me a few gold ribbons to make me feel better about my effort.
  1. Happy Feelings are endorphins and neurotransmitters, which are released from the brain. Exercises stimulates the release of serotonin, dopamine, and norepinephrine. These neurotransmitters help regulate your stress hormones and boosts your mood. Think of a school cafeteria: it’s empty until it’s lunch time. Students start piling in. Just like exercise, lunch time for students generates a packed lunch room. You want every day to be like lunch time.
  1. Exercise helps with depression. People with depression have a smaller hippocampus in their brain, which regulates mood. When we workout our bodies release neurotrophic proteins, which facilitate nerve cells growth and make new connections. When we exercise, this results in nerve cell connections and growth in the hippocampus, which helps symptoms of depression.

Just like how weightlifters want to get mad gainz, you want your hippocampus getting those same gainz like the bros in the gym. Exercise is like lifting heavy weights, growing your muscles. So, pump some iron and move and create some hypertrophy in that hippocampus of yours.

  1. Exercising beyond your limit makes you mentally tougher. I can speak from personal experience that challenging myself in bike racing and 120-mile bike rides has made me more resilient. Knowing I can physically and mentally overcome challenges on the bike has given me the confidence to overcome adversity off the bike too. Additionally, when you work out, your body is forced to react to the stressors you’re placing on it. The more you place your body under this type of stress, the more likely it is to be able to handle other stressors.
  1. 20 minutes of exercise will boost those happy cells. You don’t even have to do some long, arduous workout. Simply going outside for twenty minutes for a walk or jog will help. The point is moving and getting your body to produce more neurotransmitters. If you can dick around on social media for twenty minutes without blinking an eye, surely you can walk outside, ride a bike, jog, yoga, anything that actually makes you feel good instead of FOMO.

 

What can you do?

  1. Move a little bit more every day. Start with 5 minutes if that’s all you can do right now.
  2. Make small goals in the short-term so they’re more likely to be achieved.
  3. Find something you actually like to do and do it often.
  4. Reach out to me and I’ll help: grinandgrindit@gmail.com

 

 

Resources:

https://www.eurekalert.org/pub_releases/2012-02/ps-pay020812.php

https://www.healthline.com/health/depression/exercise#2

https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression

http://www.lifehack.org/articles/lifestyle/10-reasons-why-exercise-makes-you-happier.html

http://www.cnn.com/2016/01/13/health/endorphins-exercise-cause-happiness/index.html

https://www.fastcompany.com/3025957/what-happens-to-our-brains-when-we-exercise-and-how-it-makes-us-happier

 

 

Race Anecdotes: Modern Market Crit & Dating

“Here comes Monster McWhirt. This is what racing is all about, folks!” the announcer yelled over scratchy speakers as I raced through another lap in front of the pack, legs pumping, heart thumping.

The race started with a whistle and a missed pedal. My biggest challenge this season was not just the racing, but clipping in. I was quickly back with the group by the first turn. Like all of the races, it started off gradually, the pack feeling each other out like a first date. It’s one of those situations where you wonder what the others are thinking, what they’re going to do, how you should react, or if you should make the first move.

Racing is totally like a first date. Well, the first time racing an event is like a first date. I think next year I’ll feel differently about these courses after having raced them already.

Racing is like dating. 

You arrive, anxious. Playing out how you want it go: you want to win. You don’t want to get hurt. If all else fails, hopefully you leave with a friend or a good story.

There’s the preparation before the big event.

I spent it on the trainer, trying to hit numbers, envisioning how I wanted it to play out, sweat pouring out of my body, and my heart thumping. My mother was there too. I watched the competition prepare for the race too. Some were chatting nervously with others, some were hiking to the toilets, and others, like me, were planning.

Just like when I dated, I over-analyzed the situation, my thoughts, and how I should best perform.

Timing matters when you arrive.

You don’t want to be the first person there nor do you want to make them wait on you. Timing is everything. You want to arrive at the perfect moment and squeeze into the front line. If you start in the back, you’re likely to stay there.

Of course, like dating, I talk incessantly, acting like it’s no big deal, like I’m just there to hang out; no expectations. You know, the “cool girl.” The one that people like to be around and tell their friends about. I’m everyone’s pal at the start line.

The competition is fierce and you gotta give it everything.

I couldn’t clip in at first, which is damn near how my dating life went: stumbling and fumbling. I quickly caught up to the pack and was hanging out in the front. Everyone was assessing each other, waiting to see who’d make the first; no one wanted to do it. We all tentatively raced and hugged the corners.

What I often did while dating was think to myself, “fuck it” and did what I wanted. I asked the lady next to me if she wanted to drop the pack and ride off. She said, “sure” and just like many dates that never were, I charged the front and when I looked behind, she wasn’t there. She stood me up. I kept going because I’ve always put my goals first. Round and round I went without anyone trying to catch up to me. We still had another twenty minutes and I knew I was burning my matches.

I slowly eased off the grinding and let the group catch back up to me. I held on in the back of the pack and sucked some wheels to catch my breath.

Sprint finish and left emotional.

With one lap to go, I played the ol’ “fuck it” card and sped off, this time, women chased me. There was a lady pulling the rest of us and I held on to her wheel like I used to hang on to every word a grizzly and tattooed man would whisper in my ear while we drank spirits in a speakeasy. As we rounded the last turn, I gave it everything I had: spit sputtering, heart banging, cowbells rattling.

I was up, out of the saddle, sprinting and gasping for air. And as quickly as it began, sort of, it ended just as fast. I wanted to throw up. I was happy it was over, just like any difficult date, but it was also a fond memory and knowing I won made it that much sweeter.

 

 

WTF: Underactive Muscles

I previously wrote about Overactive Muscles and wtf they were.

And there are two sides to every story, or in this case, every muscle.

The National Academy of Sports Medicine defines an Underactive Muscle as, “the state of having disrupted neuromuscular recruitment patterns that lead a muscle to be relatively less active during a joint action,” or in other words, the muscles is lengthened and “weak.” In contrast to Overactive Muscles where they are shortened, tight, and “strong.”

Here’s a NASM video that describes the overactive and underactive muscles that cause an Anterior Pelvic Tilt.

Layman’s Terms:

Essentially, when you have underactive muscles, they don’t work as efficiently as other muscles in the body and therefore, cause muscular imbalances. Also, when you have underactive muscles, those muscles are working less than other muscles, which can cause overactive muscles because they have to compensate for the lazy ones.

It’s important to strengthen underactive muscles because they’re preventing you from living and moving efficiently. Want to be faster and more nimble? Fix that shit.

How Do You Get One?

By not working out your muscles efficiently. Like my previous blog post, muscle imbalances can occur a plethora of ways: overuse, poor posture, stress, and injury, to name a few.

Your body is smart-ish. It’ll take the path of least resistance and if a muscle is strained or isn’t performing an action, it finds another one to use. When a muscle isn’t used enough, it becomes underactive, which lengthens it, and therefore, isn’t as effective as the muscle being used.

Image result for weak gif

How Do You Find the Underactive Muscles?

Get a trained professional to help you. NASM-Certified Personal Trainers know how to conduct a Overhead Squat Assessment and a Postural Assessment and have the trained eye to find the overactive and underactive muscles.

You have 5 body checkpoints you want to make sure are aligned: Feet, Knees, Lumbar-pelvic-hip Complex, Shoulders, and Head.

Image result for weak muscles gif

 

How Do You Fix Them?

I can develop a plan based on the results of your Postural and Overhead Squat Assessments. We inhibit the overactive muscles and strengthen the underactive with different exercises that activate those particular muscles.

Email me.