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Shoulder Pain With Planks? Try This!

Shoulder Pain With Planks? Try This!

by | Aug 24, 2021 | Blog, Core

Planks are a basic, but fundamental core move. They are a great way to establish that mind-body connection and really focus on what you feel working.

They are a great anti-extension and ant-flexion movement so you learn how to brace. 

But what if you have shoulder aches and pains that don’t allow you to do even a modified version of the plank?

What can you do to still get the amazing core benefit of a plank in a way that allows you to work around your pain?

Before I go into one of my favorite core isometrics to use to modify the plank around shoulder pain, I want to discuss a key tip to help you modify any moves you find don’t fit your needs or goals. 

Because it can feel overwhelming to come up with variations when you’re injured or need to regress a move to get more out of it!

 

How To Modify Moves: Ask Yourself This Key Question

When I’m considering how to modify a move for a client, I’m not only thinking about what the injury or restriction is and the muscles we were planning to work, but also the GOAL of including the movement in the first place.

I think so often we just think – “I want to work my abs.”

But you really want to assess WHY you’re including this specific move. Do you want the anti-flexion/anti-extension core benefit?

Is it about the hold to be able to assess what you feel working as you do it so you can improve that mind-body connection?

Is this about building up toward another specific movement?

Or is it training your body through a specific movement pattern?

You always want to ask yourself…What is your goal for the movement?

We want to think about the purpose of the movement and not just the muscles we are trying to work because that then allows us to modify in a way to get the same benefits.

In the case of the plank, maybe it is learning to brace those abs correctly while having time to focus on that mind-body connection to hold harder. 

Maybe it is those anti-extension or anti-flexion benefits.

Maybe it’s using it as part of your warm up to activate your core and establish-that mind-body connection.

But based on your goal for the movement, you can then select the best modification to help you reach that result!

When it comes to the plank, to get that same isometric benefit while working the same muscles in a very similar way while avoiding the shoulder loading, I like to use the Banana Hold or Hollow Body Hold.

This move for me hits on all the same “goals” I’m often trying to achieve with the plank while also allowing me to then regress or progress as needed based on the clients fitness level all while avoiding shoulder irritation!

 

 

Tips To Use The Banana Hold:

The Banana Hold is a very challenging core isometric movement. 

And it’s a key move to include if you want to learn how to brace better to protect your spine while also improving your pull ups, push ups and even handstands.

It’s also as close as you can get to a SUPINE version of a plank.

To do the Banana Hold, lie on your back with your legs out straight together. Reach your arms overhead. If you find that reaching your arms overhead irritates your shoulders, you can keep your arms down by your sides, reaching toward your feet.

Tilt your pelvis, tucking your hips up toward your ribs to engage both your abs and your glute max.

Then squeeze your glutes and flex your quads as you lift your legs up off the ground. The higher up you raise them, the more you will modify the movement, which can be key to help you make sure your abs are working and your lower back isn’t taking over.

As you hold your legs out as close to the ground as possible, make sure you don’t lose that posterior pelvic tilt. And don’t just let your legs rest there. Flex your quads hard. Squeeze your glutes and even think about using your adductors to hold your legs glued together.

Whether your hands are reaching toward your feet or your biceps are up by your ears reaching overhead, crunch your shoulder blades up off the ground. Keep your head in line with your spine and do not tuck your chin.

If you feel your neck straining, you can put your hands behind your head to help. But you also want to think about slightly stacking your chin as if making a double chin to hold.

Focus on feeling that tension all through your core to hold here. Run through flexing your abs more, lifting your shoulder blades up slightly higher. Squeezing your glutes. Engaging your quads. Assess what you feel working and try to engage harder to create that soakage as you hold.

If you find you can’t control this version and you feel your lower back taking over, raise your legs up higher or even bend your knees. 

You can even do one leg at a time, bending one knee in toward your chest as you hold, to perform a shorter hold on each side.

Do not get ego in the variation you use and try to use a harder variation just because it’s harder. 

EARN that more advanced hold and instead focus on really getting everything to work correctly.

The more advanced you are, the more you should even be able to use that mind-body connection to even engage everything quicker and harder during a more modified variation.

So if you’ve been worried you’ll be missing out on the benefits of planks because of shoulder pain, give this isometric move a try!

And remember, there is always a way to modify moves to fit your needs and goals. Just remember your GOAL for the movement you’re including!

FHP 333 – Is It Possible To Find Balance?

FHP 333 – Is It Possible To Find Balance?

by | Aug 24, 2021 | podcast

There never really is “balance.”

Life is a constant balancing act.

We are always learning how to improve things and I think there will always be times we steer too much in one direction.

We’re human after all.

But part of mastering “balance” is realizing it will be a continual work in progress.

So how can you help yourself strike more of a balance over going to extremes…which…..let’s face it, is far easier especially when it comes to our diet and exercise routines?

Well that’s why I want to share these 4 tips to help!

#1: Focus on your current lifestyle.

It is easy to claim we’re an all or nothing person. It’s easy to go to those extremes in an attempt to get faster results. 

We cut out any “bad” food.

We set a workout routine that is 6 days a week with two-a days.

It’s easy to take that initial motivation and do as much as possible.

But that’s also often why nothing works….long term.

We never find that balance!

That’s why it’s key we stop just restricting or trying to rush results. Instead when we make changes, we need to stay focused on what is realistic for OUR current lifestyle.

What does your schedule actually allow for so that you can base your training off of that?

What foods do you want to enjoy long-term so you can find ways to map them in?

The more we actually consider our needs and goals when making changes, the more we can actually find a balance that will work…not lead to us working really hard only to fall off in weeks or months when the motivation fades.

#2: Add slowly.

Often when you add too much all at once onto your plate, you overwhelm yourself, which can ultimately lead to you not even truly getting started…or at least sticking with things long term.

Change itself is hard.

So as much as we want instant results, the slower we can make the changes the more we will truly allow ourselves to create new habits.

Motivation fades. The reason we ultimately keep moving forward is because things have become natural.

The smaller the adjustments, the quicker they just become part of our routines.So to build momentum, start with small, easy changes. Even if they feel ridiculously easy or even silly to start.

The more you do, the more you do. So start adding slowly to build those changes. 

#3: Take time to step back.

It’s easy to get caught up in the moment and even ignore all of the progress we’ve made. This can lead to us doing MORE, which unfortunately can ultimately backfire.

It’s key we take time at points to step back and reflect on how everything is going. To reflect on the progress we’ve made and the changes we’ve implemented.

By taking that bird’s eye view of things, we can see more changes we’d like to make while recognizing the progress we’ve already made as well. Because often we ignore those results as they build because we aren’t “there yet.”

Recognize your hard work as it builds. 

It will help you strike that balance and even accept there will be ups and downs…times you’re more or less motivated.

Everything goes in seasons, and that is a-ok! We can let ourselves have times we just maintain over always driving forward. It will help us move forward more long-term!

#4: Constantly assess. 

With taking that step back at times, don’t be afraid to assess.

I know it can be hard to take an honest look at how we are doing, and even recgonize our flaws, but that hard look at everything can help us avoid going to extremes.

It can help us see if we are being as consistent as we feel we are….or if we’re actually working harder over smarter.

It can even help us tweak as our needs and goals change. 

Nothing in life stands still…and neither should our nutrition or our training!

SUMMARY:

Life is a constant balancing act.

Progress will never be linear but the more we try to go to extremes, the more we hold ourselves back from creating a sustainable lifestyle.

3 Moves To FIX Hip Pain – The Ankle-Butt Connection

3 Moves To FIX Hip Pain – The Ankle-Butt Connection

by | Aug 17, 2021 | Blog, Butt, Core, Exercises, Foam Rolling, Pain Relief

Suffering from hip pain?

Frustrated because you feel like you’re doing all the proper rehab work, foam rolling and stretching the muscles around your hips while activating your glutes, but nothing seems to be adding up?

What if that’s because the original culprit of your pain, the area that lead to the overload, is not anywhere near your hip?

What if you keep overloading the same muscles because of a mobility restriction or instability at your foundation?

What if it’s even the result of an ache or pain from over a decade ago?

Like say that ankle sprain you never really did anything about and just rested until it felt better?

What if the whole cause of your hip pain is due to that Ankle-Butt Connection?!

Before I discuss how to improve your ankle mobility and stability to alleviate and prevent your hip aches and pains, I want to discuss that ankle-butt connection and why it’s so important.

The Importance Of The Ankle Butt Connection:

Your feet and ankles are your foundation.

Immobility or instability there can create movement compensations up your entire kinetic chain, resulting in not only hip but even knee, lower back and SI joint aches and pains.

Especially immobility or instability due to a previous injury.

When we get injured, there is a disruption to our natural recruitment patterns or our mind-body connection.

We often aren’t able to call on muscles as efficiently or effectively as we once could, unless we take time to rebuild.

Also, we often compensate as we avoid using the area to rest it, limping around or using crutches, and then, when we first get back to training, we all too often just jump right back in as if nothing happened.

But there have been changes potentially to our ankle range of motion and our ability to stabilize that we can’t ignore, even if there is no longer pain.

It’s why an ankle injury from years ago we’ve forgotten about can later lead to hip pain.

Without knowing it, we’ve created a crack in our foundation that is now affecting our entire structure.

It’s why you NEED to make sure to re-establish that proper mind-body connection.

And in the case of previous ankle injuries and issues, that means addressing not only your ankle mobility and stability but also the impact that ankle injury had on your GLUTES!

A 2006 study found that subjects with chronic ankle sprains had weaker hip abduction strength on the involved side. (1)

We have to remember that everything is connected. And perpetual overuse builds up to issues over time.

So while you may be wishing you could go back in time right now and address the injury when it happened, it’s still not to late to do the prehab work you need!

What are 3 moves you can do to improve your ankle mobility and stability so all of your glute activation work actually pays off?

3 Ankle Mobility And Stability Moves:

Move #1: Peroneal Foam Rolling:

Peroneal tightness can be linked to flat feet and ankle mobility restrictions which can lead to your knee collapsing in during exercises like the squat.

This compensation can lead to your TFL becoming overloaded and overworked and your glute medius activation work not paying off!

It is an important muscle to pay attention to because if just one side becomes short and overactive, which is why foam rolling is so important for this muscle, it can lead to a functional leg length discrepancy (you may “think” one leg is shorter when it is actually muscle tightness causing the symptoms) and a weight shift during bilateral, or two-legged, movements.

To roll out your Peroneal, a ball or small roller works best although you can use a larger foam roller.

Take a ball and place it on the ground with the side of your lower leg on top, starting just below the outside side of your knee.

Press your lower leg down into the ball with your hand.

Hold and relax. You can even circle your foot and ankle to help the muscle relax and release.

Then move it to another spot slightly lower down on your lower leg.

Move #2: Bear Squat To Foot Stretch:

What we often don’t realize is that even our BIG TOE can get “locked up.”

And that lack of mobility can not only impact our lunging but even our walking and running.

That’s why the Bear Squat to Foot Stretch is so key to include.

It will stretch our your toes and improve your calf flexibility and ankle mobility, improving specifically your dorsiflexion (your ability to bring your toes closer to your shin).

This stretch can even help you SQUAT deeper if you’ve felt like your range of motion when squatting is limited.

To do this stretch, start kneeling on the ground with your feet flexed. Sit back on your heels. Rock side to side to stretch your feet.

Then lean forward and place your hands down on the ground. Push your butt up into the air, driving your heels down to the ground.

Relax your calves and try to get your heels down to the ground. You can pedal your feet to focus on each side independently.

Pause then lower your knees back down to the ground and sit back on your heels.

Make sure that as you drive your butt up, you are pressing yourself back so that your driving your heels down.

You can walk your hands in just a little bit closer to your knees to help you feel the stretch a little bit more too.

If you can’t sit back on your heels from that kneeling position, you can do a version of this against the wall barefoot. Place the ball of your foot on the wall to extend your toes.

Then drive your knee forward toward the wall keeping your heel on the ground. Pause then relax out and repeat.

Move #3: Calf Raise Circles:

When you do the basic calf raise, have you ever noticed you tend to rock out on your feet? Or maybe you slightly rock in?

These compensations can result in there still being instability, or even overworked muscles, in your lower leg.

That’s why I love Calf Raise Circles.

This variation is a great way to make sure you’re improving your ankle stability while addressing each aspect of your lower leg.

To do Circle Calf Raises, start standing with your feet about hip-width apart. You can face a wall or table or hold on to a pole if you need a little help balancing so that you can really focus on circling.

Don’t get ego in this move and end up rushing through just because you’re trying not to hold on.

Then start to circle by rocking to the outside of your feet. Slowly come forward toward your pinky toe. Then come up onto your toes slowly circling from your pinky toe toward your big toe.

Come up as high onto your toes/balls of your feet as you can.

Then reach your big toe and circle in toward the inside of your feet as you lower your heel down.

Then come back up, this time starting with the big toe and circling out toward your pinky toe before coming down on the outsides of your feet.

Repeat circling back up and in.

To progress this move, try extending the range of motion, performing it off a plate weight or step.

But really focus on feeling each part of that circle!

SUMMARY:

Create a solid foundation by using these 3 moves to improve your foot and ankle mobility and stability. It can help you prevent the overload perpetuating your hip pain!

For a great 5 minute foot and ankle mobility series using these 3 moves, and some other bonus ones, check out this series – The 5-Minute Foot And Ankle RStoration Series.

FHP 332 – You Are What You Believe

FHP 332 – You Are What You Believe

by | Aug 17, 2021 | podcast, Uncategorized

I think most often we hold ourselves back.

Plain and simple.

It’s not that we didn’t have the ability. It’s not that we couldn’t learn the systems. It’s not that we weren’t strong enough, smart enough…insert the “enough” here….

Honestly…Most of our limits are truly self imposed.

And I think part of that comes out of fear of failure.

Out of fear of judgement from others.

But if you want to achieve a new and better result, you’ve got to believe in yourself. You’ve got to push past any limits you foresee

You’ve go to stop the self limiting beliefs….

The question is HOW?!

That’s why I wanted to share 3 “secrets” I think will help you not hold yourself back in the face of something new….that will help you believe in you more.

Because you are what you believe you are!

#1: Act As If.

This is not the same as fake it till you make it. Because with Act As If, you are doing the habits that are required to be the person you want to be. You aren’t just telling yourself something you don’t believe.

So if you know there are habits or actions you would need to take if you were a person that was accomplishing the goal you set out to hit?

Simple DO THEM!

To often we simply never get started. Or we believe we can’t do something. Instead of just being the person that reaches that goal by putting the habits into place.

Sure is there going to be a learning process? YUP!

But the person who succeeds at that goal doesn’t care about other’s judgement. They recognize they have to suck at something in order to get better.

Because practice makes BETTER!

So focus on acting as if you are the person you want to be instead of limiting yourself with your own beliefs!

#2: First ask yourself WHY. Then realize you don’t know until you’ve tried!

I think sometimes just being honest with yourself about WHY you aren’t taking action is key.

And that means often asking yourself WHY you are making certain excuses.

Often it boils down to we don’t want to fail publicly in front of others.

We don’t want to be judged as not being good enough.

So we stop ourselves before we even start.

But I think facing these facts and then telling yourself you’ll never know if you can actually accomplish that goal until you try?

Well it can help you leap over that self imposed limitation.

It’s sometimes that little epiphany you need to get yourself to move forward.

Because as much as you may “guess” you won’t succeed, you really don’t know until you’ve tried! 

#3: Embrace failure.

This goes hand in hand with the fact that you won’t know until you’ve tried…

But even if you do succeed ultimately? I will GUARANTEE there will be failures along the way.

Because failure isn’t the opposite of success…it’s a part of it.

So our fear of failure? Well it’s valid because it’s going to happen.

Anyone who’s succeeded knows this and won’t judge you for those setbacks. They’ll celebrate you trying.

So anyone who does judge you, well, they’ve probably always limited themselves and held themselves back from trying. And more than likely, they’re jealous of you for trying.

I think facing failure head on. Saying to yourself “I’m going to fail but it is the only way to succeed.” Can help you embrace the setbacks along the way and keep going.

SUMMARY:

So much of success is just never giving up. In believing we will find a way forward and acting as if we are the person who would succeed at that goal.

There are no guarantees in life, but you truly won’t know until you’ve tried.

If you’ve been struggling to take that first step forward, ask yourself WHY! Are you holding yourself back?

Stop those self limiting beliefs – Remember you are what you believe!

What Is The Best kind Of CARDIO For Fat Loss?

What Is The Best kind Of CARDIO For Fat Loss?

by | Aug 12, 2021 | Blog, Exercises, Workouts

Cardio is often the most misused fat loss tool. And your exact level of leanness may impact how you implement cardio in your training routine.

For instance, if you’re super lean with your macros and strength training routine all dialed in, but struggling to break through a plateau and get rid of that last little stubborn bit of fat, you may benefit from some low-intensity steady state cardio AFTER your strength workouts.

This can be done in the form of walking or riding…

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It’s a great way to get in a cardio workout any time you need from the comfort of your own home whether you need to do interval work, intense steady state cardio, tempo training or even include that low intensity post workout cardio to help you bust through a plateau and reach that new level of leanness.

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But before I dive more into using that steady state cardio at the end of your training, and other upsides and downsides to different types of cardio for fat loss, I want to discuss the “myth” of the Fat Burning Zone.

The Myth Of The Fat Burning Zone

First off, what is this supposed fat burning zone?

When you do cardio in that lower-intensity, steady state range or that 55-70% max heart rate zone, you’re supposedly in the Fat Burning Zone.

But this name is kind of misleading.

There is not some magical heart rate zone where you ONLY burn fat as fuel.

But this became the name of that lower intensity heart rate zone because, 50% of the calories burned during a session can come from fat whereas at higher intensities that number may only be about 35% of total calories burned.

So yes, “technically” you do burn more calories from fat at that lower intensity…

However, you’re also burning fewer calories during that same length of time.

That’s why a higher intensity session may ultimately lead to more fat burned during the same workout duration.

A higher intensity session means more calories burned. And while only 35% of the total calories burned may come from fat, that could still overall more fat burned in the same length session.

So while using lower intensity cardio sessions may be a great way to achieve body recomposition it isn’t because you’re staying in some magical fat burning zone.

Now let’s talk about how you can use this steady state cardio to achieve some fabulous body recomposition results.

Really quick before I do though, I feel the need to mention that, honestly, too often we turn to cardio to try to rush those results.

However, there is no out exercising or out dieting time.

Strength training may be even more key for fat loss because it aids in muscle growth and retention which helps us avoid the metabolic adaptions often associated with losing weight. By retaining lean muscle mass, we burn more calories at rest and will ultimately look leaner as we lose fat.

Not to mention we can design our strength routines to still work a diversity of energy systems to maintain our overall cardiovascular health.

That being said, it’s never bad to know how to use every tool in your toolbox to create a routine that you ENJOY that matches your specific needs and goals.

So…What is the best type of cardio for fat loss?

Low intensity steady state cardio!

When I’m talking about lower intensity steady state cardio here, I’m talking about cardio that allows you to talk as you perform it.

You aren’t trying to crush yourself with this form of cardio training.

Actually the exact opposite.

You are riding, walking or rowing at an intensity you feel like you can do for extended periods of time with no real strain.

So how can this “easy” form of cardio be better than running or even HIIT?

While running or riding hard for a longer period of time may burn more calorie and therefore more fat during each session, it can also be catabolic to muscle tissue and fight against your body recomposition goals.

Not to mention over time your body adapts and becomes more efficient, which is great for performance but not so great in terms of trying to burn more calories during your training session. So you actually burn fewer calories over time during these same training sessions.

You also have to be careful with these intense sessions and schedule them correctly around your strength workouts so they don’t hinder your results.

Same actually goes for high intensity interval training sessions.

While there are a ton of different interval designs you can use to work different energy systems, these quick and efficient workouts will drain you.

They are often touted for their effectiveness for weight loss because you can create a calorie burn equal to those longer steady state sessions BUT in less time.

And they can be fun for those that get bored with steady state cardio since you can use a diversity of moves.

They’ve even been recommended for fat loss because of the “after burn” they create.

The After Burn is technically called EPOC or excess post-exercise oxygen consumption.

Basically…The harder you workout the more your body has to work to recover or return to homeostasis after and the more energy we have to expend during the recovery process to return to our resting state.

This means we continue to burn calories even AFTER the workout is over. Hence the name AFTER BURN.

But far too often we really overestimate the calories burned from the after burn. And we would see far more benefit from building muscle with strength training.

This is all why, if you’re looking to tweak your routine and expedite those results, the best cardio to include specifically for fat loss is low intensity cardio session.

Casual cardio that’s almost relaxing in a way.

These sessions are easy to add in without hurting your strength training sessions. And they allow you to ADD in this extra movement during the day to help avoid metabolic adaptations and increase your daily energy expenditure.

They won’t fight against your muscle gains either.

AND they may even help you “spot reduce” those stubborn areas.

Now note, this is NOT a magic pill nor a quick fix. So if you’ve every heard you can’t spot reduce, that is basically true.

But there have been some interesting studies showing that low intensity steady state cardio AFTER a training session working those stubborn areas with that last little bit of stubborn fat CAN help you with fat loss or spot lipolysis.

It’s key to note that this will benefit you most when your diet and exercise routine are fully dialed in and you’re trying to break through that plateau to lose that last little bit from those stubborn areas.

So why or how does it work?

You mobilize more fatty acids from tissues surrounding the muscles worked. So if say you have that last little bit of stubborn belly fat, you may choose to work your abs at the end of your strength session to mobilize those fatty acids.

Then by including that low intensity cardio after you’ll utilize those mobilized fatty acids.

Basically, the studies showed you burned the fat from those surrounding tissues!

And because this cardio isn’t super intense, you won’t drain your energy stores further to hinder you from training hard in your next strength session, which is key to allowing you to build lean muscle to only improve your body recomposition results.

Not to mention this lower intensity cardio won’t put you at risk for as much muscle loss as that higher intensity steady state training would.

So if you’re looking to keep your metabolic rate higher, utilize spot reduction or spot lipolysis as much as possible and allow yourself to work hard during your strength session to lose fat as fast as possible, include these low intensity steady state cardio sessions in your routine a few times a week AFTER your strength workouts.

Ready to dial in your diet AND your workouts to get the best results as fast as possible?

Check out my 3-Part RS Formula…

–> The RS Formula