Corrective Ways to Improve Ankle Mobility Part 2

Corrective Ways to Improve Ankle Mobility Part 2

 

Muscle Activations

 

What are Activations?

Typically there are many muscles in the body that will get under active or under used from muscle imbalances developed. This is where muscle activations come into play. Muscle activation exercises can increase the activity of that under used muscle.

How it Can Help

After you have already released, stretched and mobilized the affected area, activating the under used muscles can help bring back balance to the muscles and increase movement to the joints involved. Performance specific training can now be increased because muscles that were inactive and not part of the movement process, can now move efficiently and create the necessary power to move pain/wear and tear free.

Integrative Exercises

 

What is an Integrative Exercise?

An exercise that requires the body as whole to work together and activate all the necessary muscles to perform the movement efficiently.

How it Helps

This is the final piece to the puzzle. Integrative exercises help you develop stability, power and proper movement. Without integrating the movements, in most cases, doesn’t mean the process is complete. By integrating the movement back into daily life, the movement becomes a regular movement. 

 

Activations and Integrative Exercises to Incorporate

 

 

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

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Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Corrective Ways to Improve Ankle Mobility Part 1

Corrective Ways to Improve Ankle Mobility Part 1

There are many techniques that may help improve your ankle mobility. Manual muscle release, self myofascial release, stretching, mobilizations, muscle activations and integrations to name a few. Let’s break down techniques and how to implement them to get the most effective results.

Myofascial Muscle Release

What’s a Release?

When we overuse certain muscles they can develop tight spots (trigger points). These trigger points can start to create pain. The goal of myofascial release is to apply pressure to these trigger points until they release.

Types

The two most popular types, manual and self releases. Manual releases involves another person, usually a physical therapist using their hands to release the muscle. Self releases involve a release tool like a foam roller or softball and the person performing the release for themselves.

How It Can Help

By applying the pressure to these trigger points it will start to loosen and allow the muscle to properly lengthen. Once the muscle is properly lengthened you can efficiently move on to the next steps like mobilizations and stretches.

Joint Mobilizations

What’s a Mobilization?

Many of our joints become stiff over time from not moving enough or having poor movement habits. Joint mobilizations increase mobility through isolated body movements that target specific joints. These mobilizations can only be performed optimally following muscle release. The releases will allow for proper length of the muscle leading to increased mobilization.

How It Can Help

Joint mobilizations help improve mobility of the joint, once that is achieved you can start improving movement patterns while exercising.  It will also help you re-pattern these important joint movements back into your brain so they become habit. These habits will lead to less pain and injury.

Stretching

The regular outlook on Stretching?

Stretching feels great! However, being too flexible is just as bad as not being flexible. If the body is unable to move a certain way and you continue to push to push it past the limit. You may not realize that your body may have a restriction. Instead of the stretch being effective it’s actually stretching  something totally different then planned.

When to Stretch?

Stretching is most beneficial after incorporating the above 2 techniques. Releases and mobilizations allow for the muscles to be properly lengthened. This is when stretching is most beneficial and can actually lengthen the muscle.

How It Can Help

Properly lengthening the muscles can put the joints and muscles into proper position allowing for strengthening exercises to be more beneficial and less likely to injure you!

Check back next week  to get the continuation and second part to this article, it will include videos on how to improve.

 

Written By:

Robert Jost

ACE-CPT, NSCA-CPT

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Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Signs You Need to Improve Ankle Mobility

Signs You Need to Improve Ankle Mobility

On a run, feeling great, out of no where there’s a weird pain in your ankle/knee. The usual response “oh it will work itself out,”  just push through it .  After the run calves are tight or maybe the dull pain comes back. You can barely walk the next day but you say “what a great run! I can really feel it.” Although it may feel like your making great progress (you know the all wise saying.. if you’re not sore you didnt do anything) these could actually be signs of something that is hindering your performance and adding up to a potential injury.

Sign of Ankle Dysfunction 1: Pain in Ankle, Knee, Hip

Pain is the most obvious sign that something is wrong. However, pain in your knee doesn’t necessarily mean the issue is your knee. Pain is a puzzle piece, the issue is the puzzle! Pain can make its way up to the knee and even the hip if the ankles are too stiff. Any time we walk, run, or jump the impact starts at the foot and ankle and then works its way up the chain. If the ankle lacks the mobility to absorb the shock of the impact it can send the shock up the chain to either the knee or hip. Leading to the knee or hip joint to overwork and compensate for the lack of mobility at the ankle leading to pain.

 

Sign of Ankle Dysfunction 2: Feet Turn Out

This is a big indicator that something is off. Even if you don’t feel pain, yet, with your feet turning out, it can be a sign of an injury brewing. Feet turning out is typically a sign of overactive calves and an under active anterior tibialis (shin area). If you have ever had shin splints this is one of the reasons why. This imbalance of the muscles of the lower leg causes the feet to not be able to dorsiflex properly. Lack of dorsiflexion doesn’t allow for proper force absorption when landing while running or jumping. This will also lead to the knees collapsing inward creating a lot of unwanted force at the knee joint. Repeat that motion over and over again and you have an injury waiting to happen.

Sign of Ankle Dysfunction 3: Your Calves are Always Tight

If your calves are sore or tight after each workout, there may be something wrong.  This tightness or soreness can lead to the problems described above, starting with your feet turning out and then eventually pain and injury. So be careful when going by the “feeling the burn” or “no pain no gain” theories. Though you must challenge your muscles to progress, soreness is not always a sign of positive growth. 

 

Stay tuned for next weeks article, tips on how to correct basic ankle dysfunction.

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

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Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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3 Things to Make Your Sports Season a Success

Top 3 Things to Make Your Sports Season a Success

Athletes want to get compete on the highest level, get stronger and dominant their sport, doing whatever it takes. Great mentality to have for the  majority of the year. During the offseason, training can be at it’s highest intensity, your body will be able to recover properly in your down time. In season, that’s another story!  Practices and games and the “on the go mentality” increases stress on the body. Active recovery and proper nutrition needs to be a focus during the season. Here are the top 3 ways to get you there.

 Sports Success Tip 1: Adjust Your Training intensity

Decrease your training volume! During the offseason many athletes are working out 5-6 times a week. This is usually the right balance between getting in as much performance work as possible, while still allowing your body to recover. Once the season starts with increased practices and game days you’re going to need to scale back on the amount of training you’re doing. Some different ways to adjust your training load can be to lower the intensity, limit heavy weights, reduce number of training days and increase recovery methods. Focus on bodyweight mobility and strength.

Sports Success Tip 2: Increase Recovery Methods

Keeping your body fresh is most important! This is the time your body needs to be performing at its peak. The last thing you want is to go out on the ice or field and feel tight, sluggish, and under perform. Consistently going out to play with tight muscles and your body moving in-efficiently can lead to potential injures that will bring your season to a halt. No matter how talented you are, if you are on the sidelines, it doesn’t matter. Increasing muscle releasing, stretching and mobilizing combined with efficient body movement training can greatly improve performance and reduce injury risk.

Sports Season Success Tip 3: Pre and Post Game Nutrition

Athletes have a Go-Go-Go mindset, Plan your food and drink!  Food and water is the same as  fuel for a car. If you have a Ferrari you can’t put regular gas in it. As an athlete you are a Ferrari. Away game trips do not give you an excuse to eat poorly.  So make sure you make eating and hydration a priority. Carbs are your friend, give the body easy energy for the athlete. An in game electrolyte drink such Accelerade or bodyarmour can be beneficial in aiding endurance sports lasting over 1 hour 1/2 – 2 hours. Plenty of water, about 12-16 fl.oz per hour pre game. During the game have a mix between water an electrolyte carb drink. Post game drink 12-16 Fl.oz per pound lost, as well as, a protein, sugar, electrolyte combination to replenish lost fluids and nutrients and begin the rebuilding process. Then a meal an hour later.

Incorporate these 3 things into your in-season training and see a huge spike in your performance.

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
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910 Haddonfield-Berlin rd.

Voorhees, NJ 08043

Kettlebells racked

Sports Performance Workout of the Week: Kettlebell Flow

 

Workout of the Week: Kettlebell Flow

Looking for a new workout to pump up your sports performance? Give this non-stop high intensity kettlebell flow a try. Perform 5-10 reps of each exercise non-stop. Then jump into five 20 yard sprints. Repeat for 5 total rounds. This combination will really tax your breathing and muscular endurance prepping you for game-time situations.

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
The Ritz Plaza

910 Haddonfield-Berlin rd.

Voorhees, NJ 08043

 

 

 

 

Delicious Strawberry Chia Yogurt Recipe

Delicious Strawberry Chia Yogurt Recipe

Looking for a new breakfast or snack option that tastes great and is easy to make? This strawberry chia yogurt recipe will be your new go-to.

Ingredients (makes 4 servings):

Chia Layer:

  • 4 tbsp whole chia seeds
  • 1/4 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1 cup coconut milk

Strawberry layer:

  • 1 cup strawberries
  • 2 tbsp water

Strawberry and yogurt layer:

  • 4 large strawberries, sliced
  • 1 cup plain yogurt or coconut yogurt (non-dairy option)

 

Instructions:

  • Slice 1 cup of strawberries (keep 4 strawberries for the top layer)
  • Simmer sliced strawberries with 2 tablespoons of water until soft.

 

  • Mix the chia seeds, cinnamon, ginger, and coconut milk in a small bowl.
  • Soak chia seed mixture for 20-30 minutes, then divide mixture between 4 jars.

  • Add cooked strawberry layer. Then add the sliced strawberries, pressing them to the side of the jar.
  • Add the yogurt on top.
  • Enjoy! Or cover and place in the fridge for up to 3 days.

 

Written By:

Robert Jost

Fitness Specialist

NSCA-CPT, ACE-CPT

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
The Ritz Plaza

910 Haddonfield-Berlin rd.

Voorhees, NJ 08043

5 great hockey training specific exercises

Hockey performance 5 great exercises:

There are many great training techniques that may be extremely helpful for any hockey player looking to increase performance. However, the integration of the exercises chosen is what makes the difference between a successful program and a Mens health training routine.

 

Single leg dead lift:

A great core and stability exercise, as well as, a great way to incorporate bilateral training and focus on individual sides. A regular Dead lift is also a great exercise for straight power through the body.

Heavy Kettlebell swing:

Hockey is based of power. Hip speed and mobility allows for the greatest hits, most efficient stride, highest velocity shot, athletic movement is based of the hips. Kettlebell training in general is great for hockey training, but a heavy kettlebell swing is a great way to develop all aspects of the game.

 

Medicine ball rotational slam:

Weight transfer, is often an underrated ability. Medicine ball rotational slams may help with shooting power, hitting and accepting hits. Moving with the ball, transferring weight, understanding how to generate the most power in your slam through full range of motion, if applied properly will take your game to another level.

Boxing:

Boxing is the ultimate sport of movement. Each punch thrown is based of the last. Understanding how to be efficient is the name of the game.  Learning to throw punches effectively and efficiently forces the athlete to learn how to load properly, turn the hips and transfer the weight, connect and then without missing a beat repeat. Reaction time is another great benefit!

Pull chop press :

A great core exercise and another great exercise to focus on proper weight transfer. Instead of sit ups and crunches try this Athletic exercise.

There are many great exercises but there are also a wide range of not so great exercises. When training for Hockey or sport, weight transfer, stability and power are essential.

Kirill Vaks
BA,CSCS,ACSM-cpt

 

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Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Workout anywhere- Playground ninja warrior

Workout anywhere- Cherry Hill Playground ninja Warrior:

No Gym membership, No babysitter to watch the kids, no problem! Each person has a priority list. If fitness/healthy lifestyle is on that list then there are no excuses! To help you find some solutions, This next batch of Wednesday articles will focus on working out anywhere and everywhere. There is no need for weights, machines, specific equipment. Whether your schedule is full of family, work, events, school, we’ll give you some ideas on how to stay active without specifically taking time out to go to the gym.

Coming back from a weekend where Training Aspects trainers, clients and family members took a trip to Blue mountain and took part in a spartan race! We decided to hit the playground, the ultimate gym. The video below might be a bit advanced for some but the intensity of a workout is up to you. Body movement is the main goal, Train movement not muscle.

 

Written By: Kirill Vaks

Fitness Specialist

BA,CSCS,ACSM-cpt,NFPT-sns

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
The Ritz Plaza

910 Haddonfield-Berlin rd.

Voorhees, NJ 08043

Sports Performance Quick Tip: Whey Protein Isolate vs. Concentrate?

Sports Performance Recovery – Isolate Vs. Concentrate protein

 

The big debate, whey protein isolate or concentrate? The popular choice right now is isolate. Isolate proteins cut out all the excess fats, sugars etc. Leading to a higher percentage of protein. Sounds like the clear winner, right? Not exactly. Many Isolate proteins go through a high heat acid stripping process to isolate just the proteins. This acid stripping can actually denature the protein and strip out the good nutrients that are naturally present in whey protein.

Here’s the kicker, whey protein concentrate isn’t the clear winner either. You have to look at the type of cow the protein is coming from and what the process is to make the protein. There are two types of cows, A1 and A2. A1 cows are what most protein brands use, these proteins can be contaminated with hormones and antibiotics that are pumped into the cows. Our suggestion? Grass fed whey protein from A2 cows. These cows are fed a normal grass diet and clean of antibiotics, hormones and GMO’s. Also the protein will keep its nutritional value through a cold filtering process, unlike the acid stripping process used in many isolates.

Here are a few options to choose from.

Naked Grass Fed Whey Protein, a great product that has minimal ingredients.  https://nkdnutrition.com

Axe Nutrition Grass Fed Whey Protein, high quality protein with added probiotics for immune support. https://store.draxe.com

 The Training Aspects’ favorite Nutrology’s Grass Fed Whey Protein, great product and genuine owners and is packaged and shipped locally in West Berlin, Nj.  Use coupon code RJ20 and get 20% off your next online purchase. https://nutrologyonline.com/

Written By: Robert Jost

Fitness Specialist

ACE-cpt, NSCA-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
The Ritz Plaza

910 Haddonfield-Berlin rd.

Voorhees, NJ 08043

How Much Does Hydration Really Affect Muscle Strength?

Hydration and Muscle Strength, Does It Really Matter?

lean_muscle_tissue

Whether you are strength training, looking to lose weight, or going for athletic performance your hydration levels will dictate how well you do. Your muscles are comprised of 70-75% water. Just a 3% dehydration of a muscle can lead to a 10% decrease in muscle strength and performance. Imagine if your water levels in your muscle were only 60-65%? Your performance could drop by 30-40%! So next time you’re about to workout ask yourself did you have enough water? Check back next time for the recommended amount!

 

Written By: Robert Jost

Fitness Specialist

ACE-cpt, NSCA-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
The Ritz Plaza:
910 Haddonfield-Berlin rd.
Voorhees,Nj 08043