Back in November 2016 I created a live Facebook video to discuss the topic of “How to Prepare for Workouts”. The key points that I covered in the video are:
- If you are on time you are late! If you are late you are really late!!
- Do your best to arrive at least 10 minutes early to prepare for the workouts. Especially if you have pain. Those who are late tend to always get hurt.
- We need a solid Foundation to be successful for any movement activity!
- Perform self massage with various tools first and foremost.
- Stretching is not as important as massage but should follow self-massage.
- Ideally we need to get to the root of the pain. A qualified practitioner can help with that.
If you have injuries or pain, I recommend a bio mechanical evaluation to determine your specific needs prior to showing up for class or soon after injury. Often times a visit right after an injury occurs will not lead to long term issues.
I highly recommend Physical therapist, Dr. Joey Salgado. Joey Salgado, PT, DPT, SFMA, TPI is on the peninsula. He can be reached at: www.progressivemotionpt.com or call 650-517-3639.
Progressive Motion Physical Therapy has two locations to serve you, they are:
- Inside On The Move PT: 501 D Old County Road, Belmont, CA 94002 (Tuesday/Thursday/Friday).
- Inside Crossfit Kura: 708 S Railroad Ave, San Mateo, CA 94401 (Monday/Wednesday).
Brian Fischer CMT, CPT, CSCS, personal trainer and massage therapist would also be great. Brian’s services are ideal for those with injuries who want specialized attention.
Brian can be reached at www.fischerhealthwellness.com or call Office: 800-494-1319 Cell: 408-693-9415 and is located below:
- The Foundry: 2575 E Bayshore Rd, Redwood City, CA (Monday/Wednesday/Friday/Sunday).
Whether you participate in Obstacle Course Races, Zumba, Pilates, boot camps, cross fit, running or play tennis your foundation is the key!!!
To keep it simple the foundation is based upon your breathing, posture, core activation and strength, connection to the ground, joint and connective tissue mobility and strength; and the overall resiliency of your joints and connective tissues throughout the body.
Here are a few things you can do to improve your foundation and better prepare for movement:
- Standing Breathing/Posture/Connection: Perform 2 minutes of diaphragmatic breathing while standing and connecting to ground. Stand with feet shoulder width, lengthened spine with right hand on belly and left hand on chest. Imagine toes, ball of foot, arches, outer foot and heel have roots connected to ground with sandbags on top of feet. Feel strength and stability. Next imagine there is a steel band going around the waist under the belly button with a connection from band to the earth in the front and back anchoring to the ground. Initiate breathing with belly (let it fall into right hand) > rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath. Initiate breathing with belly for 5s (feel it fall) > rib cage expansion (have client expand rib cage laterally and then expand again to get full expansion) > 5 s hold > 5 s exhale through nose. For added bonus to change emotional state in seconds think about 3 things you are grateful for and smile because life is good!
- Perform self massage or self-myofascial release daily prior to movement and after if desired. It can also be done before bed to get even better and faster results.
Key Areas to Massage:
- arches with golf ball
- calves with foam roll/ball
- hip flexors with roll
- outer hips/ butt with roll or ball
Roll on tender areas for 20 seconds and perform slow deep, rhythmic breathing. Breathe in and out of nose for approximately 15 seconds each breath. Initiate breathing with belly for 5 seconds > rib cage expansion (expand rib cage laterally and then expand again to get full expansion) > 5 seconds hold > 5 seconds exhale through nose.
Please watch the 10 minute video below:
For more self massage videos click the link below:
Decrease Pain, Reduce Tension, enhance Performance and Save Money with Myofascial Release.
- Perform mobility drills for the joints and connective tissues that you will use in your activity or that are restricted. The focus should be on the feet, ankles, hips, shoulders and wrists. See a great list of movements here: Mobility ExercisesRemember to perform the self massage first to get the best results.
- Lastly, perform Animal Flow Patterns to increase mobility, strength, neuro-muscular coordination, balance and more.See a great list of movements here: Animal Flow Exercises
Here is a video I did on mobility exercises and developmental/animal flow patterns:
Check out this video I did on mobility work designed to prepare your for workouts and OCR’s. These movements will increase your resilience and reduce your likelihood of injury. Do these prior to exercise and notice the difference.
Here is another I did on setting up prior to each exercise with a focus on Squats:
Work on your foundation with some of the above movements and let me know how your workouts go.
I bet you will see an improvement in your movement efficiency. Often times there is often a reduction in pain.
If you would like to have a strategy session about how to look and feel your best again, send me an email and let’s make it happen.
Your friend & coach,
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