Another Big Bang For Your Core

I love big bang exercises! Get your head out of the gutter, what I mean is exercises that work different things together. Last time we talked about the squat and today I want to talk about another exercise that forces the whole body to work together. I'm talking about the push-up.

Many people think of the push-up as an upper body strength exercise, and it is, but before it can be that it's one of the best core exercises you can do. Let's talk for a second about what our core is supposed to do. It's supposed to stabilize our body so that our upper and lower body can do what we'd like them to do. In the case of the push-up, the core acts as a coordinator between our upper and lower body as everything moves together. Once the core can do that effectively it allows the muscles in our chest, shoulders and triceps to enjoy the full benefits of the exercise. If the core can't do that effectively then what will usually happen is a combination of either sagging or elevated hips, a drooping head, and shoulders jammed up towards the ears.

Here are a few hints to help you get the most out of your pushups.

1. Get your position set first. You want to be in a straight line with your hands under, but slightly wider than your shoulders. You want your head looking down at one spot slightly above your hands. You should NEVER take your eyes off that spot. Take a few seconds in this position so that your body knows where it wants to get back to.

2. Be active with your hands. Try to grab the floor and at the same time try to rotate the floor outside your body like you're turning a doorknob. (You don't actually turn your hands.) This will engage your back which and rotate your elbows slightly downward and give you greater stability.

3. Concentrate on keeping your midsection and glutes tight. This will allow your whole body to work together which, after all, is why this is such a great exercise in the first place!

Let me know what you think and if you need any help.

Mitch Rothbardt, CPT, PN Lean Eating Coach, FMS

2861 Grove Way in Castro Valley

510-754-7113

MitchRFitness@gmail.com

MitchRFitness.com

I Help People Discover Their Strength!

Build Muscle, Burn Fat and Improve Your Mobility With One Exercise

Would you like to learn one exercise that can build muscle, burn fat, improve conditioning, mobility and strength and is one that anyone can do? It seems like this must be a magic exercise, no? Well, it's not magic. It's the squat!

Let's start by calming your fears. I've heard many reasons why people shouldn't squat from bad knees to tweaky backs and many others. Here's the thing though, if you can stand up you can squat. The trick is finding the right variation for you. There are many different ones from the box squat (squatting down to a box) to the suspension trainer squat (squatting while holding on to a suspension trainer such as a Jungle Gym or TRX) to the goblet squat (squatting while holding a kettlebell or dumbbell in front of you).  A good trainer will know which one fits your needs and your abilities.

Now why do we squat? Well, simply put, the squat works nearly every muscle in your body from your legs to your core to your back. That makes you stronger and gets your heart rate pumping.

The squat forces your entire body to coordinate with itself. Some parts of your body stabilize while others mobilize and it's all done in a sequential order that breaks down into a very important and fundamental movement pattern. That helps your mobility.

It's pretty amazing how much simple, good quality movement can help people feel so much better and i believe the squat is a crucial part of that.

Let me know what you think.

Mitch Rothbardt, CPT, PN Lean Eating Coach, FMS

2861 Grove Way in Castro Valley

510-754-7113

MitchRFitness@gmail.com

MitchRFitness.com

I Help People Discover Their Strength!

7 Easy Things You Can Do To Just Get Started

I saw an interesting Facebook post a few weeks ago. It said that most fitness professionals are always preaching to the converted. In other words everything we write or talk about tends to be focused on people that already know about exercise and nutrition at least to some extent. In light of that, I want to talk to the people out there who want to start but don't know what to do. Rest assured, it's really simple and I'm going to give you 7 easy ways to do it.

1. Walk. If you're starting from ground zero then the first step is simply get up and go for a walk. If you never walk, than start going for a nice 20-30 minute walk once a week. It is that simple. The key to all of this is to pick something that you know you can do and build on it.

2. Pick one thing and take it out of your diet 5-6 days a week. Notice how I didn't say to overhaul your diet completely? Notice how I didn't say to take one thing and get rid of it completely? Let's say you have a bowl of ice cream or one of those fancy coffee drinks most days. Choose one and pick one or two days a week where you allow yourself those treats and refrain from them the rest of the time. Again, make sure you pick something you know you can do and build on it.

3. Be honest and realistic about your goals. So many people think they should "lose weight" or "get in shape" just because they think that's what they're supposed to do. Take the time to figure out what you really want and why and you'll have much better chance of meeting your real goals.

4. Have fun. Figure out something you like doing and do that. If you hate walking then maybe that's not for you. If you hate lifting weights then maybe that's not for you. Remember, we're talking about just getting started so let's make it something you enjoy and will stick to.

5. Keep it simple. I know this can be overwhelming but don't let that get to you. It's not as hard as some make it out to be. As a matter of fact the simpler you make it, the better your chance of success.

6. Talk to someone. I don't mean to turn this into some commercial but there are people who specialize in helping people who have never exercised and getting them started in a safe, fun and effective way. Find someone you're comfortable with and that has worked with others like you.

7. Look for improvement, not perfection. Everyone wants, and should want, great results. Oftentimes, however, the feeling that you're so far away from your ultimate goal makes it more difficult just to get started. Just think about getting a little better on a consistent basis. That's more realistic and better for you in the long run. Also, if you do this you'll be shocked how quick results can be in coming. Remember, a watched pot never boils!

When it comes down to it, all of these suggestions have one thing in common: make it as easy as you can to get started. I've read that the success rate of someone who changes one habit at a time is between 70-80%. Two habits at a time is 30-40% and three habits is almost non-existent.

Let me know what you think.

Mitch Rothbardt, CPT, PN Lean Eating Coach, FMS

2861 Grove Way in Castro Valley

510-754-7113

MitchRFitness@gmail.com

MitchRFitness.com

I Help People Discover Their Strength!

Improve Your Game with Strength

Strength. When you read that word what do you picture? Some big weightlifter holding a barbell full of weights over their head? You're certainly not wrong. Those guys are incredibly strong, but think about this. Someone standing up after falling. Someone carrying a bag of groceries in from the car. Someone being able to move things around in their garden. Someone being able to play with their grandkids. These are all examples of strength, too.

In my last post I talked about how good movement is the most important thing we train. Well, strength is close behind. The reason is that strength is a hugely functional thing! Strength, quite simply, makes life easier. It helps you recover faster. It helps you do more things. It gives you a higher quality of life. Who wants to have to rely on someone else for everything all the time?

When I mention this to people they often ask, "What about cardio?" Well, if you're training strength effectively then your heart is getting a workout. You should be out of breath after a good set. Strength training has been shown to improve cardiovascular health.

People ask about flexibility. Well strength can improve that, as well. You need strength to hold extended positions without injury. After all, most injuries occur when the body is in some sort of extended position. When you stretch one muscle another muscle contracts. That's the way the body works. If one or the other isn't strong enough to hold the position you're trying to get into you'll either not be able to get into the position or you'll suffer an injury.

When I mention strength training to people sometimes they get a little intimidated. The key is that it's all relative. What constitutes strength training varies from person to person. It all goes back to proper movement. Take the squat, for example. All of my clients squat. Does that mean they all squat with a bar on their back? Absolutely not! Some do, but others do body weight squats to a box, some hold kettle bells, some use bands. It's all strength training and it's determined by each persons level.

Overall, if you really want to improve your game, and your game is life, then you need to take strength training seriously and get after it. Let me know if you need any help.

Mitch Rothbardt, CPT, PN Lean Eating Coach, FMS

2861 Grove Way in Castro Valley

510-754-7113

MitchRFitness@gmail.com

MitchRFitness.com

I Help People Discover Their Strength!

Who's In Great Shape?

I see things a little differently when it comes to people being in "good shape". Most people see a friend who runs a lot and think he's in good shape. I look at how they move. I look at things like hip and shoulder mobility, core stability and glute function. Are they able to coordinate their entire body to perform a good squat or pushup? I don't care if someone runs or does yoga every day, if they can't perform a good hip hinge, squat or pushup then, to me, they're just not in great shape.

I look at everyone as an athlete and I think it's my job to help them improve their game. Their sport is life. Each day we walk, sit down, stand up, pick up things, turn around, bend over, etc. It's shocking to me to see that so many people can't perform basic movement patterns that will help them alleviate wear and tear on their backs, hips and shoulders. I hear all the time about people's aches and pains. People are convinced that their backs or shoulders are the issue. I certainly don't blame them, after all that's where the pain is, but if I can get one point across to you it's this:

With the exception of a blunt force injury, such as a fall or car accident, almost all back and shoulder pain is the result of poor movement patterns. 

So may times people attack the symptom, not the "disease" so to speak. It's like Homer Simpson putting a piece of tape over the "check engine" light.

When I program exercise for people, I always think "Movement First". It's amazing what happens to people's aches and pains when they perform just a little bit of good movement.

Next week, I'll give you some specifics about how you can get yourself moving better and improve your game.

Mitch Rothbardt, CPT, PN Lean Eating Coach, FMS

2861 Grove Way in Castro Valley

510-754-7113

MitchRFitness@gmail.com

MitchRFitness.com

I Help People Discover Their Strength!

You Are An Athlete

If you were a football player you'd focus much of your training on the fundamentals of blocking and tackling. If you were a baseball player you'd focus much of your training of the fundamentals of hitting and throwing. I'm guessing that most of you reading this aren't professional athletes but that doesn't mean you shouldn't focus on the fundamentals of your sport, too.

What is your sport, you may ask? Simple. Your sport is life. I get asked all the time why we do certain exercises. Here is a quick and all-encompassing version of that answer: It improves and strengthens a fundamental movement pattern. Yes, that's why we do everything.

When I put together programs for people I'm trying to "improve their game" so to speak. For example, just as a basketball player might need to work on his lateral quickness, one of my clients may need to work on their hip movement. Why is that important? Well, walking around with poor hip movement can lead to back and knee pain. Poor hip movement takes away much of our strength and mobility.

When you really break it down there are only five movement patterns that we perform:

• Knee dominant such as a squat
• Hip dominant such as a hip extension
• Push such as a push up
• Pull such as a pullup
• Rotational movements such as turns

That's it. Everything we do in life fits into one or a combination of a few of those categories. 

Pick up a grocery bag? Hip dominant and pull. Put the groceries away? Push. Walk? Knee and hip dominant. You get the point. I've said many times that I want what we do in the gym to be applicable outside the gym. It's why I always talk about posture, as well.

Over the next few weeks I'm going to give you some ways to get you better at your sport. Please let me know if you have any questions that you'd like me to answer.

Have a great day!

Mitch Rothbardt, CPT, PN Lean Eating Coach, FMS

2861 Grove Way in Castro Valley

510-754-7113

MitchRFitness@gmail.com

MitchRFitness.com

I Help People Discover Their Strength!

Transformation Q&A

Hi. Since I announced the starting date for my 3rd Annual Transformation Contest (this Saturday August 2nd) I've gotten quite a few questions about it. I thought it would be best just to answer them all with a quick note, so here we go.

1. What is it? To put it simply, it's a five-week long contest to see who can have the biggest physical transformation over that time. It will be judged by before and after pictures.

2. Why would I do it? Everyone has their own reasons. For some it's a reason to really focus in and dedicate yourself to see how far you can go. For others, it's a reason to start getting themselves in shape. For others it's an opportunity to win up to $175!

3. What do I get for doing it?
- A full bootcamp membership
- A 50 page Transformation Challenge manual which includes goal setting tips, recipes, workouts and two different meal plans
- Motivational emails which include workout tips and recipes
- Expert guidance with your workouts and nutrition
- Any support you need to get you the results you want
- An opportunity to win up to $175!

4. How much is it to enter? $49 for members and $99 for non-members.

5. What if I need a more individualized approach? I have four spots left for completely individualized meal plans for only an additional $79.

6. How do I sign up? 
Go here for members - Members Sign Up
Go here for non-members - Non-Members Sign Up
Go here for the Individualized Meal Plan - Meal Plan

7. When does it start again? We're holding a kickoff meeting this Saturday August 2nd at 1pm at my gym at 2861 Grove Way in Castro Valley.

If you have any more questions, please let me know.

Mitch Rothbardt, CPT, PN Lean Eating Coach, FMS

2861 Grove Way in Castro Valley

510-754-7113

MitchRFitness@gmail.com

MitchRFitness.com

I Help People Discover Their Strength!