Toys for Tots

Thank you to all at Emerge who donated toys for the LBB Brrr BASH to Benefit Toys for Tots! By the end of bootcamp the donation box was overflowing!!!

New to Get Fit for Fido: Royal Canin

Royal Canin is a new donor for our gift basket raffle! They came in huge with a gift bag and three month supply of Royal Canin food!

Tickets are available Til December 14th

The “Normal” Workout

I realized something today. I was training Jimmy Sansone, owner and founder of the Normal Brand line of clothing. His idea with his company was to offer “normal,” durable, versatile fashion for those that appreciate those qualities.

Less flash but solid fashion.

Great looking with great function.

I compliment him on his perfect planking form pretty much every session. Its normal, but rare.

I am blown away when someone can do a “basic” exercise with precision. And I begin complimenting my client excessively when they can be that precise.

No matter how long they’ve been training or how athletic a client appears to be, I’m truly impressed.

My greatest praise directed towards a client comes in these moments. When basics are done exquisitely well.

A perfectly executed squat, plank, deadlift, or kettlebell swing makes me compliment with enthusiasm.

An example of a good squat. Neutral spine from neck to lower back, heels on the ground, and only a slightly pitched forward trunk.

Folks are so quick to progress the basics that they don’t spend enough time mastering them. I don’t care if you can stand with one foot on a BOSU and dumbbell press with one arm if your spine is flexed and you’re compensating like crazy to do it.

Exercise prescription should stay more “normal.”

That’s an ironic description, because normally this type of exercise is done badly.

The drive to add resistance or other progressions races a lifter through the basics, and years later, it is VERY evident in their form (and sometimes through injury and terrible posture).

Spend time on the subtleties of a movement pattern. Make sure your timing is correct. Have a keen awareness of spinal neutrality and where your rib cage and shoulder blades are positioned. It feels GOOD to do it right.

From there, progress to more resistance or unilateral versions, but always keep the basics somewhere in your program.

Even with years of experience, the basics should be the mainstay of your program. And the basics should be done with exquisite precision.

In other words, be more normal.

Matt P.

How big (or tiny) is your tool box?

Olympic lifting is a helpful exercise option for athletes and weekend warriors alike.

Beware the trainer who wholesale rejects, or exclusively embraces any one mode of exercise.

One word. Lazy.

They are too lazy to spend time to understand how elements of almost any exercise would help their clientele. If you really study a method of exercise, something can be taken from it for almost every goal.

Or, they may be too lazy to think outside of the limited benefits of only one style of exercise.

Sometimes, they are just trying to brand themselves, for example, as “the kettlebell guy” or “the Olympic lifting trainer.” It’s “the kettlebell way, or no way.”

A trainer should incorporate elements of all styles of training into a unique toolbox that he/she uses to get their clientele to their goals.

Matt P.

Three Dog Bakery wants you to Get Fit for Fido

Three Dog Bakery is an annual donor and who doesn’t love their treats! This gift basket is FULL of goodies for your pup!

Be sure to get your raffle tickets before December 14th!

Tickets are $1 each or 6 for $5

Purina is ready to Get Fit for Fido

Purina has donated an awesome gift bag full of goodies for you and your pooch! Included are coupons for over $100 worth of Purina food!

Get Fit for Fido Raffle Tickets

Check out our items we will be raffling off for Get Fit For Fido! Are you or your kids fans of the popular Ninja Warrior? This year we have a $200 gift certificate to KōR Komplex for a Birthday bash! Up to 10 people get to test their skills on Ninja obstacles for two hours. This would make a GREAT Christmas/Birthday present!

Raffle tickets are $1 each or 6 for $5

A big Thank You to Brendan O’Neil and KōR for the donation and for being a sponsor of our shirts!

Another Thanksgiving Boot Camp for the books

Turkey Challenge complete! We delivered 17 turkeys to O.A.S.I.S. Food pantry this morning. Thank you to everyone who participated and donated!

Doggy Bootcamp at Purina Farms

Thank you to everyone who stopped by Fido Fitness Bootcamp at Purina Farms yesterday! It was so much fun helping people see how easy it is to exercise with their dogs. This was our fifth bootcamp in a row and hands down the busiest! Can’t wait until the next one!

Purina is also a huge supporter of Emerge’s Get Fit For Fido bootcamp series so be sure to mark your calendars with the December dates as we help raise donations for Five Acres Animal Shelter and get in a great workout at the same time!

Get Fit For Fido Dates:
December 1st, 6th, and 8th at 6:30

The new “functional exercise” is “corrective exercise”

The next concept/ buzz term in the fitness industry has arrived, with no clear definition of what it means.

That’s actually convenient for most coaches, because ANY program they offer can be labeled as corrective simply because they say it is.

These terms have been thrown around with such disregard that a person now would have no idea what they are actually going to get from a workout program with one of these labels.

I think that most can agree that corrective exercise is supposed to correct something that has gone wrong with the musculoskeletal system.

Muscle imbalances, strength discrepancies, range of motion issues, and pain resulting from these things being some of the common offenders.

The real issue comes from the prescription of exercise to correct these problems.

Corrective exercise comes down to one word, sustainability. If the changes you make with your corrective exercises aren’t sustainable, it isn’t corrective exercise. Its advil.

Advil makes you feel good, which is hard to argue with, but for a limited amount of time.

The downside to this? Have you ever had a back or knee issue that you masked with advil, and then proceeded to squat or deadlift on those joints? It usually ends up bad.

So, you didn’t correct anything, you made it worse.

Common pre-workout advil includes foam rolling, stretching, taping and actual advil…

These modes of exercise have there place, but not as pre-workout corrective exercise (or fixes within themselves).

I have a story. I have a client who I’ve been seeing for 8 years. He has tightness and discomfort in his hips and IT band that he asks me to foam roll for him every week.

He opts out of the strength training for the transient fix of the foam roller.

For 8 years.

The End.

That is NOT sustainability.

Now that leaves the question, what is sustainable corrective exercise?

Targeted strength training.

The identification of weak or inhibited muscles and the development of a strength program for those muscles is corrective exercise. The changes will be measureable and sustainable, without the temporary fix of the aforementioned corrective exercises.

*Something to think about, if you’ve dealt with a problem stemming from injury, you’ve likely built up a fair amount of adhesion (your body’s protective mechanism to avoid further injury).

It is difficult to lengthen or strengthen adhesed muscle, so a trip to a soft tissue specialist (ART or MAR) is advisable before beginning a strength training program. I recommend Dr. Matthew Lytle at Precision Health Group.

Matt Pirtle MA CSCS USAW1