CrossFit: How it changed the Training Game Forever

CrossFit has not only made better athletes out of everyday Johns and Janes.  In my opinion it has especially stepped up the game for the quality of Coaches and Trainers out there.  (If you have no idea what I'm talking about go to crossfit.com immediately!)  As a personal trainer and CrossFit Coach, it has made me look deeper at technique, mobility, programming and my idea of thinking outside the box.  I have explored modalities that I did not practice before Olympic Lifting and Gymnastics that have made me a much better all-around athlete and coach.  I have learned much more through watching videos of Kelly Starrett and Carl Paoli than I have every learned from any national certifications I have paid for.  I believe CrossFit has set the stage and drawn the line between good coaches and bad coaches.  If you are honest with yourself you can't get away with Coaching CrossFit without living it and studying it everyday. CrossFit has given the opportunity for great coaches to shine and demand that coaches are always on top of their game.  Sure there are also bad coaches in CrossFit just like in big box gyms, but my hope is that more athletes begin to learn from their own experiences and are able to appreciate their coaches when they come across the good ones.  Do your research and ask questions.  (to be continued)
#crossfit #crossfitcoaches

6 Weeks into the Strength Training Phase

I'm 6 weeks into my strength training phase of my program for outrigger racing and I've learned a great deal about my body so far and how to be more efficient with my training.

Mobility

First, I'm working on addressing any left/right imbalances that I find in my body. I seem to have pretty good mobility except when it comes to hip extension and I discovered this doing the cook lift and single leg bridges, I noticed my right hip did not extend fully. Before, I used to notice that my hips would shift ever so slightly when I squatted but I wasn't sure why...this might be the reason. I also realized that my right hip is also my stronger side when doing single leg exercises. One reason I think this might be the case is because I have for years skateboarded using my right leg for support on the board, over time this repetitive movement pattern might have caused this imbalance in my hip. So I've started focusing more time on my pre-workout mobility drills with specific focus on foam rolling my hip flexors. I use a lacrosse ball to roll since I can tolerate the pain of the foam roller pretty well and I feel it doesn't get as deep. I highly recommend getting one. There only about 2 dollars at a sports store and are the 2nd best thing to getting a real massage. I also spend a lot time immediately after doing hip flexor stretches to reinforce the correct movement patterns of the muscle.

Core Training

When I started the program I based my training on foundation movements like squats, lunges, pushups and pullups and I was focusing my core training towards the end of my workouts. However, Since I started reading Mike Boyle's Functional Training book, I started training my core at the beginning of my workout or in the middle of my workout instead of doing them at the end when I feel most fatigue. Mike suggests in doing it this way because you can do them when your energy is still up and you don't run the risk of skipping over them after a hard workout and this has proved to be the best plan for me and keeping me focused on the exercises which primarily are based on transverse plane standing movements and core stabilization. The stronger my core is the better I'll be able to transfer the power from my legs to my shoulders and back which translates to having a stronger and more efficient stroke.

Stability and Strength

As I started to look closer at my workouts I also discovered that my left hip and left leg strength is a little weaker than my right and so I've integrated specific training exercises that focus on regaining stability and strength on that side of my body. I first start by getting my glutes and hamstrings firing with some ViPR hip activation movements or use mini bands to do some lateral, front and reverse walks to get the blood circulating to those muscles. Then when I move into the strengthening phase some of the exercises I use and recommend to improve single leg strength are; single leg deadlifts, bulgarian squats, one leg stance overhead press, and step ups. Regaining the balance between the left and right side of my hip is essential to my success in my training come race time because even though you might think that outrigger is primarily an upper body sport you actually really get your power from the push off you can generate from the front leg as that energy carries through efficiently to your core and to the upper body as you finish the stroke.

This is just a summary of my experiences and evolution of my training as I learn more about my body and what it needs and I hope that along the way some people might find this helpful. Thanks for reading. Please repost and offer your comments. For information on personal training please contact me at gaelfitnesstrainer@gmail.com

Promotion to Tier 3 at Equinox!

I'm happy to announce that I've been promoted to a Tier 3 trainer position at Equinox. Its a great accomplishment for me as I entered this field just about 2 years ago and I've been able to grow so much and learn so much throughout my journey here. I have been able to received a number of certifications including kettlebells, ViPR, Functional Movement Screen, and Pre/Post Natal. I've also attended numerous hours of workshops and trainings including strengthen training for golfers, surfers and snowboarders, Nutrition, Training the injury proof Marathoner, Anatomy Trains for the Personal Trainer, among others. My educational experience at Equinox has been amazing. From here I hope to start my preparation for my next big certification which is the Certified Strength and Conditioning Specialist which will open new doors for me in terms of working more closely with competitive athletes and sports teams.

I've also really appreciated the way that working in an environment like 17th. St. where everyone is always striving to excel beyond their own expectations and always continuing to learn really pushes me to do better. Our personal training department is exceptional and I am very excited to see our department continue to grow and stay top ranked in the company in months to come.

Don't forget your form! Cardio the Right Way

Performing proper form at the gym is essential to getting the most our of your workout and also preventing injuries that could keep you out of the weight room and out of shape for weeks or even months! So why risk it? Always make sure that you are executing the exercise correctly and with proper form. If you are unsure, ask one of the personal trainers at the gym that you go to. They will most likely want to help and if they don't...then you are probably going to the wrong gym. So, going back to form. Many times when people think about proper form they think about form when lifting heavy free weights or using the strength training machines but the truth is that correct form applies to everything you do in the gym - from simply how you pick weights up from the floor to how you keep good form when do your cardio sessions. Cardio is the part I want to emphasize on because its the area that I see most people forget about. How many times have you seen someone on the treadmill holding on for dear life with the speed cranked up all the way? Or someone who's loud stomping on the treadmill disrupts your favorite tune on your ipod? How many times have you seen someone on the StairMaster but they look like they might as well be lying down or taking a nap because eventhough their legs are moving the rest of their body is hanging off the machine? Take Notice next time you go to the gym. Cardio equipment should be used with proper form too. Incorrect repeated motion can cause your body a lot of damage in the long run. By preforming proper from you may also be able to even burn more calories so don't cheat your body out of having a complete body workout! If you feel your body is having to compensate during the exercise then slow down! Reduce the speed or the intensity level and build your capacity slowly over time. Get familiar with the machine and its various settings. Again don't be shy to talk to a personal trainer at your gym! As you progress, increase the intensity of your workouts by increasing speed, platform grade or program from time to time. Burning more calories is all about keeping your workout exciting and changing all the time. Also, keep a neutral spine during cardio exercises like the StairMaster, treadmill, and elliptical machines and use the handles or bars with a light grip if needed. Also when using stationary bikes make sure that the bike is set to your height and that your legs when completely extend still have a slight bend. Over extending the knee in this machine in repeated motion can cause injury to the knee. So go on take your cardio to another level and do it right!