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How To Lose Fat In ONE SECOND…

How To Lose Fat In ONE SECOND…

by | Jan 9, 2022 | Blog, Diet, Mindset

I want to show you how I went from THIS (black and white picture in video) to THIS (other picture in color in video) in ONE SECOND…

Just stop!

I’m sick of these bullshit promises that ultimately lead to frustration and that yo you dieting cycle.

I know we all want results faster, and even I fall victim to chasing shiny objects at times.

I mean we’re human, how can we not hope there is a faster, easier, better solution?

But there is no magic pill.

And so often we hold ourselves back from achieving the results we deserve because we fall victim to plans that promise to be the magic pill we are searching for.

That’s why I want to save you a ton of wasted time and effort and share with you 3 habit changes you can make to actually see the results you deserve.

3 Habits Changes To Get The Best And Fastest Results Possible:

#1: Stop Cherry Picking From Programs.

So often we pull one thing from a program to do that fits our comfort zone or meshes with what we’re currently doing.

Other changes may be scary or intimidating or feel overwhelming so often we cherry pick the one thing that is still near our comfort zone.

But results come from stepping outside our comfort zone.

And honestly, most programs work because of how the systems all work together,.

There isn’t one magic move. Magic macro ratio.

Magic single piece you can pull out that will work on its own.

And so when we ultimately get frustrated that a program isn’t working, we have to realize we didn’t do it as the whole process.

We pulled out of it what felt safe and didn’t challenge us to change.

But don’t waste your own time this year.

If you’re going to start a program, actually DO the program as the plan is outlined.

That’s the only way to truly understand if something works or not. It’s the only way to truly learn how all the systems add up and work together.

Change requires change!

And a different result requires you to do something different than you’ve always done…not force a program to conform to what is comfortable and instinctual for you currently.

#2: Stop Trying To Reinvent The Wheel. Tweak Your Current Lifestyle.

I see this all the time. People start Keto or some diet that cuts out a food they love.

They feel amazing to start and even believe this is the solution they’ve always dreamed of.

It’s that relationship infatuation stage where everything seems perfect.

But A. That phase doesn’t last for ever. And B. They don’t consider one key thing…That the changes they are creating simply aren’t really recognizing who they are and the lifestyle they will ultimately want to lead.

They love bread and, at some point, want to add it back in. Or they do enjoy happy hours out with friends.

One size doesn’t fit all, and what may be sustainable for one person, may not be sustainable for us.

It’s why we’ve got to focus on assessing our starting point, our lifestyle and make tweaks off of that.

Instead of trying to reinvent your lifestyle and cut out the things you love, find a way to create a balance. Learn how to work them in.

Learn how to tweak what you’re currently doing to see changes in a way you can actually sustain.

Because to truly see fat loss results, we don’t need to hit some arbitrary standard of “clean” and there are a variety of macro ratios that can work for us.

The key is finding something we can do consistently enough to allow results time to build.

So start with one small change that’s almost even easy to implement today.

#3: Don’t Ignore Weekly Averages.

It’s easy to get caught up in the day to day and not see the inconsistencies over the weeks and even months.

It’s easy to work super hard on one day and feel frustrated when the next day the results don’t show it.

Results snowball and consistency is what allows them to add up.

Too often we work really hard for a few days, but then don’t notice the inconsistency that is really there.

We feel like we’ve been “good all week” and ignore how much the weekend eating can really impact our calorie deficit or surplus and our macro ratio averages.

So if you’ve been struggling to feel like your hard work is paying off, take a step back and look at those weekly and monthly numbers.

Were you truly consistent with your workout progression each week and not just training extra hard inconsistently?

Were you actually hitting the macros when averaged over the week? Or were those cheat days adding up more than you realized?

We have to remember we don’t get good at what we do every once in awhile. We get good at what we do consistently.

So focus on creating sustainable changes that allow those weekly, monthly and yes, even yearly, averages to be balanced!

SUMMARY:

There is no quick fix. No one second transformation. And we need to remind ourselves to run away from any promises of one.

The real way to lasting results is to focus on little tweaks to our current lifestyle while focusing on that consistency over time!

Results take time to snowball. Give them the chance by truly implementing those systems and plan!

And no pressure, but if you need help creating and implementing the systems that lead to results, apply to my 1:1 Online Coaching. I’m a pushy trainer that loves to help!

–> 1:1 Coaching Application

 

Why You Should STOP Counting Calories (And What To Do Instead)

Why You Should STOP Counting Calories (And What To Do Instead)

by | Jan 2, 2022 | Blog, Diet

I know you’re hoping I’m going to tell you that you can stop tracking your food, but I’m sorry…if you want the best results?

You need to accurately know what you’re consume.

And most of us are really bad at estimating portion sizes and accurately remembering what we’ve eaten. Especially when we are first making a lifestyle change.

What is measured, can be managed.

If you don’t have data, you don’t know what to adjust.

It can make you feel like nothing is working without knowing exactly what to adjust.

When you track, you can make small changes based on what you’re ACTUALLY doing instead of guessing and feeling like you’re throwing spaghetti at a wall hoping something sticks.

However, I do think that a focus solely on calories in vs calories out when we track doesn’t yield the best results nor does it teach us to properly fuel our bodies for long term success.

Trust me…I’ve been down the calorie counting road.

It left me always feeling like I was starving and constantly trying to cut calories lower when my weight loss results stalled.

It led to me constantly yo-yo dieting because I didn’t truly understand the breakdown of my food and how to create a balance and a true change.

I’d create the deficit, lose weight, then increase my calories and regain what I’d lost.

And even when I lost weight, I never achieve the body recomposition results I wanted. I’d get skinny but never look leaner.

So if you want to feel fueled while also achieving amazing body recomposition results what should you be doing instead?

You should be tracking MACROS.

Now I know you’re probably thinking, “Hold up…Isn’t that the same thing as tracking calories?”

And while yes, by dialing in your macros, you will also impact your calorie intake, it honestly isn’t the same thing at all.

Purely counting calories puts the emphasis simply on calories in vs calories out over the QUALITY of those calories.

And the learning process to actually looking at the breakdown of your food is what yields LASTING results.

It’s amazing how much the amount of proteins, carbs and fats you consume can dramatically impact how fueled you feel and the results you get FROM THE SAME CALORIE INTAKE.

And it’s because we’ve also all fallen victim to the “calories are created equal” line.

While this line is a complete oversimplification of things and I know someone’s now going to say, “Calories actually are all created equal because they are a unit of measurement so one calorie equals one calorie…

The point of that statement is that purely counting calories isn’t taking into account the impact each macro, and even our food quality overall, can have on the results we get.

And that by changing the macros of those 100 calories, we can dramatically change how we feel and our long-term adherence.

The types of foods, and macros we consume impact how full we feel, but they can also impact our performance, recovery and overall hormonal balance.

Increasing your protein intake can increase satiety and help you feel fuller between meals.

And whether you’re plant based or an omnivore, increasing your protein is a key place to start.

Not only can it help keep you feeling fuller, but by increasing your protein you can help yourself build and retain lean muscle even while losing fat.

So if you’ve ever been told you can’t lose fat as you build muscle?

That’s just not the case. It’s just a process that requires us to be patient and track…something we don’t like to do.

And while I know carbs are often demonized in our current dieting world where Keto is all the rage, simply cutting carbs for some may not only hold them back from achieving the aesthetic results they want, as carbs can create an anabolic environment ideal for muscle growth, but also negatively impact their performance.

If you’re trying to train for an endurance sport while also trying to lose fat, you want to be conscious of the macros you’re consuming to make sure to get adequate protein to protect your lean muscle mass, as endurance training can be catabolic to muscle tissue, while also getting enough carbs for that instant fuel to perform.

Simply treating a calorie as a calorie could be why you always feel like you’re starving when training while also not losing any weight!

And simply treating all calories as if they are equal also ignores the differing thermic impact of not only each macro but also of processed vs unprocessed calories.

Each macro requires a different amount of energy to be digested and utilized, which isn’t taken into account when we just focus on calories in vs calories out.

Studies have shown protein actually has a thermogenic effect 5 times greater than carbs or fat!

Protein takes the most energy to digest with about 20-30% of the total calories in protein eaten going to digesting it. Then carbs take about 5-10% while fats take 0-3%.

That’s why you can feel so different on the same calorie intake based on the macros you’re consuming!

And then even how you dial in those macros can make a difference.

I know we all see those crazy food concoctions with hashtags about “if it fits your macros” and I’m a big believer in finding balance and working in those foods I love that I know aren’t as healthy for me because it helps me create a sustainable lifestyle balance right for me…

BUT when you track macros, while nothing is off limits, you’ll also find that often your food quality improves.

Not only are you able to include a diversity of foods to get vitamins and minerals from a variety of sources instead of following a restrictive list that can often come with a focus on “clean eating,” but you really aren’t able to just eat crap and hit your ratios.

While those posts may show crazy foods people work in, what you aren’t seeing is that lean protein and veggie meal they’re also eating to make it work.

And that balance not only allows for long-term adherence but can help you slowly focus more and more on whole natural foods even if your diet isn’t as focused on them currently.

By including more whole natural foods in your diet, you’ll consume more nutrient dense foods which will not only benefit you health wise, but also make you feel fuller.

Processed foods because of the caloric density easily lead to overeating. Not to mention because they are hyperpatable you tend to just want…well…more of them even when you ARE full.

Not to mention, processed foods have a lower thermic effect.

A study which actually just used two basic cheese sandwiches, showed that by simply even using a more natural cheese and whole grain bread made a difference in the thermic effect.

So even if these sandwiches both have the same technical calorie intake, because one has a higher thermic effect, your ultimate energy balance will be different.

SUMMARY:

This is why we can’t just focus on calories in vs calories out but instead need to track our macros!

You may be surprised by how changing up your macros, without even adjusting your calories to start, can get you moving forward to feeling fueled while achieving the lean, strong body you’ve always wanted.

And by taking the time to truly learn about the make up of your foods, you’ll be able to adjust over time as your needs and goals change.

Because maintaining your results can’t mean just going back to what you were doing before!

Learn More…

–> The Macro Counting Guide To Fat Loss

Why You’re Not Losing Fat (3 Step Plan)

Why You’re Not Losing Fat (3 Step Plan)

by | Dec 26, 2021 | Blog, Diet

Are you being honest with yourself?

It’s not that we intentionally “lie” to ourselves about things, but all too often we are looking back at our habits with rose colored glasses.

We miss the inconsistencies.

We let hard work be mistaken for training with purpose.

We’ve focused on doing MORE over following a strategically designed plan and systems.

As much as we want there to be a magic pill, there isn’t one.

And there is no one magical move, magic macro ratio, magic ANYTHING that is going to give us instant results.

That’s why I wanted to share with you the main reason I feel we so often don’t see the results we want and how to overcome it, but I do just first want to remind you how important it is we take that step back to honestly assess.

It’s easy to get caught up in how we “feel” we are doing.

But feelings aren’t data.

Especially because we CAN actually be working really hard and not seeing the results we want.

Working harder though doesn’t translate always into CONSISTENCY with that hard work though.

Too often we are “good all week” only to end up falling off on the weekends.

And that inconsistency can really add up.

One day can throw you out of a deficit if you’ve been trying to create a smaller deficit throughout the week.

Missed workouts, when you’ve DESIGNED for a specific schedule, can really add up.

We need to be honest with ourselves and our implementation of systems.

It’s why tracking to give us that outside perspective can be key.

This honest assessment can also help us stick with our plan for long enough for results to add up.

Because simply not sticking with something for long enough is truly why we most often don’t see the results we want!

We simply can’t out exercise or out diet time.

And so often we give up on a plan or program before we’ve truly given results time to build.

Sometimes we’ve even seen results but don’t feel like they are happening fast enough so go in search of another, faster, fix.

And this constant hopping from thing to thing is what prevents results from snowballing.

Because often when we don’t “feel” like things are happening, they are!

And over time those small changes build upon themselves to lead to big results.

So if the true problem is that we don’t get consistent with something and stick with it for long enough, how can we help ourselves actually commit to a plan long enough for time to work its magic?

Here are 3 tips to help you stay consistent and give results time to snowball:

#1: Give yourself end dates.

We don’t do well with “forever.”

Not only does it lead to us often not feeling motivated to get started, but it makes it easy to slack when there is nothing driving you to have a specific result by a specific time.

If you think about the times you truly were the most committed, it was when you had a big event you were working toward.

By setting those end dates we motivate ourselves to fully commit and commit until that day in time.

We can then, at that point, reassess how everything is going.

Even if you don’t have a big event you’re working toward and you know your ultimate goal will take awhile, set strategic end dates to give yourself a chance to assess how everything is going.

If you know you’re going to stick with something until that point, it will make it easier to even trust the process and not be looking to change things up before then.

#2: Set goals that aren’t just your ultimate goal and track progress toward them.

Many of us have been told we need to set habit goals. We need to celebrate completing the boring daily tasks that we know we need to do if we want to reach our ultimate goals.

But it’s hard to stay motivated by these simple tasks, especially after you do them for a week or two.

That’s why you want to set goals you know will complement your ultimate goal while being quicker to complete or see progress toward.

If you have 50lbs to lose, and you know you often struggle to stay motivated to go to the gym, set a gym performance goal.

What is one move you’d like to be able to do?

Would you like to be able to lift a certain amount? Run a certain distance? Cycle at a certain pace?

Set a performance goal that you know will motivate you to want to do the habits that will lead to faster progress toward your weight loss goals!

Then make sure to track your progress with a set plan in place!

You need to have that clear progression to know what is and isn’t working and then you want to track your progress toward your goals so you can see those changes over the week!

That progress forward will help keep you motivated to do what you know will lead to your other goals as well!

#3: Stop the all or nothing attitude.

Often in our desire to see results faster, we try to do a billion things at once.

We try to work harder and do more over finding something sustainable we can do long-term.

If you want to help yourself stick with something long enough to see results, you need to honestly assess your lifestyle, needs and goals and base your routines and habits off of them.

As unsexy as small changes are as they don’t often lead to the immediate earth-shattering results we want, they are what ultimately add up to the greatest results long-term.

Too often we overestimate how much we can accomplish short-term and underestimate what we can accomplish long-term with consistency.

So as much as you want something now, realize that attitude is what has ultimately lead to you never sticking with something long enough for results to truly snowball.

Yes you see those dramatic results, but then you also see that quick plateau or weight regain.

Find ways to make small changes based on what you’re currently doing and even at times embrace doing the minimum when you otherwise would do nothing!

Remember that it isn’t just about going full steam ahead when times are perfect, which, let’s face it, with life they often aren’t.

It’s about also finding ways to be BETTER than you would usually during the times you aren’t motivated and can’t do the perfect plan.

SUMMARY:

So often we hold ourselves back by simply not sticking with a program long enough. And then we also start to ignore the inconsistencies that happen.

Take an honest step back and reflect on what you’re doing.

Then set some end dates to constantly assess your programming and keep you motivated while allowing results to build. In each of these time frames, outline some performance goals you know will keep you consistent in those habits and working toward your ultimate weight loss goal. And then embrace doing the minimum. Be realistic instead of feeling like it has to be all or nothing.

Remember, you simply can’t out exercise or out diet time!

Eat the foods you love, train with a routine that fits YOUR busy lifestyle, and see the fabulous results you deserve…It’s that simple! (Note that doesn’t mean “easy.”)

LEARN MORE…

–> The RS Formula And 3 Pillar System

The Best Oblique Exercise (You’re Not Doing)

The Best Oblique Exercise (You’re Not Doing)

by | Dec 21, 2021 | Blog, Core, Exercises, Functional Fitness, Runner's

A few of the most common moves I see done for oblique work are the Pallof Press, side planks and teapots (love them or hate them…which is a topic for another day).

But my favorite is actually a unilateral balance challenge and bodyweight exercise.

This move requires no equipment and is deceptively hard.

But if you regress to progress, and take the time to master it, it will take not only your core strength, but also your scapular, shoulder, hip, knee and ankle stability to the next level.

It’s seriously one of the most amazing compound oblique exercises out there and one of the most awkward feeling as you get your balance – The Single Arm Rotational Plank with Knee Drive.

This rotational core exercise is an amazing way to really target your obliques and abs while also working your adductors, quads, Serratus Anterior, shoulders, back…and so much more.

However it is more challenging a unilateral move than we give it credit for.

If you can’t control the advanced variation and perform it slowly, please make sure to use the modifications I mention. You don’t get better results by rushing a movement or by doing a harder variation you haven’t earned.

The best results happen when we are intentional with our exercises so we can get more out of every movement. And you want to make sure you get all of the benefits you can from this move!

So…What are the benefits of this amazing move?

With this unilateral move, if you take the time to learn to control it, you will…

  • Improve your hip and knee stability, especially strengthening those adductors and quads.
  • Work your obliques and abs with both the rotational movement and the crunch. Your abs have to work hard to actually prevent unwanted extension of your spine as you even rotate to face the ground.
  • Improve your shoulder and scapular stability strengthening both the muscles of your shoulder but also of your upper back as well as your Serratus Anterior. You’ll feel that muscle really having to work as the shoulder blade protracts during your torso rotation toward the ground.
  • Correct imbalances because of the unilateral focus so you can make sure both sides are strong and working efficiently.

You’ll also find this movement really helps you improve your mind-body connection to recruit many different muscles at once to stabilize everything. I know it can be a frustrating coordination and balance challenge to start, but that is so key for actually improving our strength gains ultimately.

The more efficient and able we are to recruit the correct muscles to stabilize, the stronger ultimately we will be so we can run faster and lift more.

And bonus, if you are a runner, this is for sure a must-do core move if you’ve ever had knee, hip or lower back aches and pains!

Now…how do you do the Single Arm Rotational Plank With Knee Drive?

To do the Single Arm Plank Rotation With Knee, set up in a side plank position from your hand with your bottom leg staggered on the ground behind your top leg. You won’t be on the inside of that front foot like a regular side plank but will actually want to place the sole of your foot on the ground.

Make sure your hand is under your shoulder as you set up and you’re engaging your back to support your shoulder so you aren’t shrugging or straining it. This is key to supporting you as you rotate.

Then lift that back leg as if kicking it back and up toward the wall behind you as you rotate your chest toward the ground to counterbalance yourself. You will reach that top hand out as if almost trying to create a line across your body from your heel to your finger tips.

You should almost feel like you’ve rotated into a front plank position as you lift and reach out.

Then pivot back into the side plank position and, as you do, tuck the knee of your extended leg and elbow of your extended arm together, slightly crunching. You’re performing a little cross body crunch as you twist. Make sure your hand is still under your shoulder so that you’re shoulder isn’t straining as you twist.

After slowly tucking the knee to the elbow and feeling yourself pivot around that shoulder, extend back out.

You will feel all the muscles around your rib cage as well as your obliques, abs, adductor and quads especially as you crunch together.

Move slowly so you can stabilize. Do not rush if you feel off balance.

How can you modify this move?

How can you adjust this move if you feel your shoulder straining or adductor or groin becoming overworked?

A first little tweak you can make to the move is touching your foot down behind you instead of lifting it up. This little touch to pause and balance in the movement may be all the modification you need to start.

If you struggle with hyper mobility, especially in your elbows, you may also choose to modify this off your forearm.

However, if you don’t feel in control of any aspect of this movement, your next modification should be off an incline. The higher the incline, the more you can reduce the resistance of the movement.

As you feel stable, you can slowly lower the incline to progress the move.

You may even find you combine the incline with the foot tap to start.

The key is making sure you’re able to properly stabilize that shoulder to really focus on those obliques working to rotate and help you stay balanced!

The Most Underrated HAMSTRING Exercise

The Most Underrated HAMSTRING Exercise

by | Dec 14, 2021 | Blog, Bodyweight, Butt, Core, Exercises, Functional Fitness, Pain Relief, Runner's, Workouts

If you want to strengthen and build your hamstrings, you want to include both hip extension and knee flexion movements.

For hip extension, think Romanian Deadlift or Good Morning for example and for knee flexion think about those hamstring curl machines.

But how can you work and even isolate those hamstrings if you don’t have any equipment at home?

So many of those go to moves require gym access or at least more equipment…

That’s why I wanted to share one of my go-to knee flexion hamstring moves, whether you have no tools while training at home or access to a full gym – The Glute Bridge And Curl.

I love this move because it can help you really target those hamstrings through knee flexion or bending your knees to curl your heels toward your butt while also activating and working your glutes.

It is also easy to progress and regress in a variety of ways without adding loads to match your needs and goals. And if you do have a gym, you can even progress through the same but different by using a variety of tools to change the instability and even range of motion.

But before I go into some of the different variations, I want to chat about the basic form of the glute bridge and curl and how you can do this amazing move at home…

How To Do The Basic Glute Bridge And Curl:

To do the Glute Bridge And Curl without any fancy equipment, you can use towels on a hardwood or tiled floor or paper plates on carpet. If you even have a simple set of sliders or furniture movers those can work as well.

Place a towel under each foot, making sure your heel is on the towel, as you lie on your back with your knees bent and feet flat on the ground. Bend your elbows to drive your arms down into the ground. Perform a posterior pelvic tilt, slightly tilting your pelvis up toward your ribs. This will make sure you don’t arch your back as you perform the move.

Bridge up, squeezing your glutes.

Holding this bridge, slide your feet out to straighten your legs. You will lower your butt toward the ground as you lengthen but don’t lose that posterior pelvic tilt.

After fully extending your legs, curl your heels back in toward your butt to lift back up into the bridge. Almost think about trying to drag up the flooring as you curl back in so that you are creating tension to really work those hamstrings.

Return to the bridge and repeat the move.

Make sure you do not arch to lift up higher. You want to really use your glutes and abs to brace and support during this move so you can focus on those hamstrings powering the knee flexion.

Also, move slowly as you extend out to work your hamstrings through the eccentric portion of this move as well!

Modifications Of The Glute Bridge And Curl:

Now as simple as this move may seem, it is more challenging for our hamstrings than we actually give it credit for.

The great part is, this move is easy to modify to meet our needs. And, by modifying, we can even focus on each side independently to correct any strength imbalances we may have.

To modify this move, you can start by extending one leg at a time to focus on each side working. You can alternate curls or simply stay on one side.

Once you feel ready to progress from here, you can start with just using the two-leg bridge and curl for the eccentric portion.

You will extend both legs out slowly together, then curl one in at a time. Alternate which you curl in first and stay focused on that drag back in to really make your hamstring work.

If you do want to advance the move and get a unilateral focus, try a single leg bridge and curl with your other leg lifted up off the ground so it can’t assist.

Do not progress the move though if you feel your lower back compensating. You want to make sure to use those glutes in the bridge up and keep your abs engaged through that posterior pelvic tilt!

Equipment Variations Of The Glute Bridge And Curl:

If you do have access to different tool, you can even progress this move through doing the same but different.

You can create more instability from the version off of towels or sliders by using the suspension trainer. Or you can even increase the challenge by using a bigger stability ball which increases the height you have to bridge up!

If you have a rower you can even have some fun using that instead.

So many ways to vary a move and make it work for us.

What is your favorite way to perform the glute bridge and curl?

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Target your SERRATUS ANTERIOR (Stop Ignoring this Muscle!)

Target your SERRATUS ANTERIOR (Stop Ignoring this Muscle!)

by | Dec 5, 2021 | Blog, Exercises, Functional Fitness, Pain Relief, Stretches

All too often when we are focused on improving our shoulder health to prevent aches and pains, we focus on strengthening our rotator cuff.

We may also do some foam rolling or release for our pecs and lats as well knowing they can inhibit proper shoulder mobility.

But we can’t only focus directly on our shoulders if we have shoulder and even neck pain…

We have to realize that our shoulder health is dramatically impacted by both our spinal and scapular mobility and stability as well.

And one muscle in particular is often overlooked when we are suffering from neck and shoulder pain – a muscle that can impact our scapular stability and even be impacted by our thoracic mobility…

This muscle is the Serratus Anterior!

Before I share 3 key moves to include to help activate your Serratus Anterior, and a bonus move to improve your thoracic extension, it’s key we understand why and how our Serratus Anterior can impact our shoulder health, even contributing to scapular winging, shoulder impingement, bursitis, thoracic outlet syndrome, and even neck aches and pains!

What Does The Serratus Anterior Do?

You can find and feel your Serratus Anterior by putting your hand on your ribs just below your armpit.

This muscle protracts or pulls the shoulder blade forward around the rib cage and upwardly rotates and posteriorly tilts the shoulder blade which helps you press overhead safely without shoulder or neck issues, or overload to those smaller muscles like your rotator cuff.

The Serratus Anterior also holds the shoulder blade against the rib cage by posteriorly tipping and externally rotating the scapula. This is the opposite of the scapular winging issue we often seen.

Because of how the Serratus Anterior stablizes and moves the shoulder blade you can see how it would create scapular dysfunction such as scapular winging and poor scapular control leading to shoulder and neck issues.

That’s why it’s key we address weakness of this muscle, even potentially strengthening it on one side!

So what are 3 Key Moves To Activate The Serratus Anterior?

#1: Roller Serratus Anterior Activation

To keep our shoulders healthy, we want to strengthen all of the joint actions controlled by the Serratus Anterior, which means not only working on the protraction that so many Serratus Anterior moves address, but also that upward rotation and posterior tipping.

That’s why a move that works as you press overhead can be key.

Especially if you find you struggle with controlling the overhead press or shoulder and neck pain during that move, try including this move in your warm up activation series.

To do Roller Serratus Anterior Shoulder Extensions, place a small roller, or even sliders, against a wall pinned about at your wrist with your palms facing in toward each other.

The roller should be at about eye height to start. Your arms should be about shoulder-width or just slightly wider apart.

Walk your feet back so you just are angled into the wall and resting a bit of your weight against the roller. You don’t want to fall forward or be dependent on your arms because as you slide up you will lean more into the roller.

You can stagger your feet if that feels more comfortable. Brace your abs as you face the wall and then begin to roll your arms up, extending from your shoulder overhead.

Lean into the wall as you extend. Do not arch your lower back as you extended up. Think of pulling your shoulder blades “out and around” as you slide up.

Then slide back down. You may feel your upper traps slightly but do NOT allow them to compensate.

If you feel your lower back taking over, stagger your feet to help maintain a neutral spine. And if you want to progress this movement, walk further back from the wall to lean more into the roller.

#2: Serratus Anterior Press

The push up plus is a super common Serratus Anterior activation move, but also one that is far more challenging than we give it credit for.

And when we are trying to really isolate and activate a muscle, sometimes it is best to regress a movement so we can really focus on what we feel working.

That’s why I love Wall Protractions. They are a great way to really focus in on simply learning to control scapular protraction. You can even make them unilateral by doing one side at a time.

To do Wall Protractions, stand facing a wall with your hands made into fists. Place your knuckles against the wall with your palms facing in toward each other and your arms extended out at shoulder height. Stand tall and brace your abs.

Then without bending your arms or moving your feet or body, push the wall away with your knuckles.

Feel like you are trying to spread your shoulder blades as far apart as you can without just rounding your back or tucking your hips. It may be a very small movement, especially to start.

Pause then relax out before again pushing the wall away.

Do not arch your lower back to try to make the move bigger or tuck your chin.

If you feel in control of this movement and aren’t trying to make it seem bigger by bending your arms or rounding, you can then move to an incline or even a plank position off the ground.

And if you do have an imbalance, try one side at a time off the wall.

#3: Wall Protractions:

If you do have an imbalance or issue on one side, you want to include unilateral activation, even only doing strength work on that one side.

That’s why the Serratus Anterior Press can be a great move to include. The unilateral focus will allow you to target each side independently.

To do the Serratus Anterior Press, start in a staggered stance with the opposite foot forward from the hand holding the band in at your chest. Move out from the band so there is tension even while your hand is up at your chest. You want to start light with this move as you want to really focus on feeling around your ribs working over your pec muscles working.

Standing tall, press the band out from your chest and slightly up at an incline. Feel yourself pulling your shoulder blade forward around your ribs as you reach out. You aren’t just doing a unilateral chest press.

You may press slightly across the midline of your body as you reach out to protract the shoulder blade, but you aren’t just twisting through your spine.

Then slowly bring your hand back in toward your chest. Do not rotate toward the anchor point.

You want to focus on the movement being felt around your ribs as you protract your shoulder blade or pull it away from your spine.

BONUS:

If you’re struggling to activate your Serratus Anterior and limited in your thoracic extension, using this foam rolling move prior to your activation work can be key – The Peanut Thoracic Extension.

This move can help you relax tight muscles and work on that thoracic extension.

To do this move, you can use a peanut, which can easily be made by taping two balls together or tying them in a sock. Lie on your back placing the peanut in your mid-back with a ball on either side of your spine.

Place your hands behind your head, pulling your elbows open as you relax over the peanut.

Breathe and hold for a second, then crunch up and relax back down. Do a few of the crunches, extending back over, before moving the peanut up your spine.

SUMMARY:

We have to remember that everything is connected. And if we lack mobility and stability in one area, it could lead to overload and injury in another. That is why addressing weakness of our Serratus Anterior can be so key if we’ve been struggling with scapular winging or shoulder and neck aches and pains.

And then remember, you can NEVER stop doing what makes you feel better. That prehab work is key!

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