why go deep?

I am holding a 20 lb KB, pushing my back as hard as I can into the floor, pulling my shoulders into my ribcage, then drawing opposite leg and arm toward the floor. Lots of tension and correct movement!

Why “go deep?” Why “slow down?”
Are you “Chasing Pain?”

Who hasn’t gone to the gym, been on a run, rode in a spin class and “cheated” through your movements and maybe even the whole class? I mean the less than perfect, half way push up. The spin class where you are leaning on your shoulders, not your hips. Or you are just afraid you can’t do it. So you don’t try the famed pull up. Really? Why not?

I am holding a 20 lb KB, pushing my back as hard as I can into the floor, pulling my shoulders into my ribcage, then drawing opposite leg and arm toward the floor. Lots of tension and correct movement!

I am holding a 20 lb KB, pushing my back as hard as I can into the floor, pulling my shoulders into my ribcage, then drawing opposite leg and arm toward the floor. Lots of tension and correct movement!

Are you checking your training “off your list?” Or is it a priority for which you make time? Are you able to take the energy and focus on what you are doing, listen to your body and feel the strength come organized through proper movements?

Are you rushing through the workouts and each movement because you can’t wait for them to be finished? Are you chasing pain? Rather is injury imminent?

Megan_LSit_onpullup

Well, it’s ok. Maybe you are simply choosing to exercise, not train, right now. If you are training for any metric or goal, DIG DEEP. (See blog on training versus exercise from 1.14.)

80% of your movements need to be clean, crisp and correct. They need to reach deep into the depths of your existence – use what you have available. (See diaphragmatic breathing blog from 2.27.)

With the correct breathing, the right use of your body as one whole working unit, you should aim for perfection. This my friends, creates results.

With over 60 years of combined experience (there are 10 of us at Fitness on the Run), we often find clients rushing through a movement. It is typically these same clients who tell us they can’t feel whatever muscle group that we are trying to work. Or, worse yet, they are feeling it in the wrong place. This is exactly where injury occurs. Injury is mainly associated with movement patterns that are incorrect and anatomically dangerous. Moving this way in the gym makes it even worse. Then INJURY.

Another way to view this method is to look at how you perceive your workouts. Embrace why you are there. Continually attempt to gain mobility and flexibility so you can ask more from your body for short bursts, not elongated rounds of exercise that you aren’t doing correctly anyway.

Instead of cheating the next squat round, “pull” yourself into your squat, hold at the bottom, and use that breath to engage the core. Drive yourself to a standing “plank” position. It will be the best core workout you’ve had.

Quality over quantity will always win out on the strength front.

disability_pullupfitness

  • The latest from Adrien
Adrien founded Fitness on the Run in 2004 out of her home. After spending 15 years developing her own personal definition of wellness and watching thousands struggle with theirs, in January 2019 Adrien founded Alexandria Wellness, the home for the Concierge Wellness Program and Corporate Wellness with Adrien Cotton. Over the course of 15 years, “FOR” was home to more than 1,500 clients, 25 instructors, and hundreds of inspirational success stories. Adrien is now-more-than-ever passionate about helping others view their fitness as a journey, not a quick fix. Adrien’s recipe for success herself has evolved from a rigid training plan of sweaty workout weeks to some days getting in her 10,000 steps, consciously breathing, her 7.5 hours of sleep and her beloved 5-Minute Flow. Now, Adrien believes the most important ingredient is making small changes for big results, even if it’s one new habit formed each month. Still passionate about fitness, Adrien’s clients appreciate her ability to make sessions seriously challenging without a “beat down”, a healthy mix of strength and metabolix work and ultimately helping her clients gain real strength. Adrien believes we all benefit from being curious about our bodies and our health and that change, or improvement, is always within reach despite what your “inner voice” or others may tell you. Adrien is bubbling with excitement to help Alexandrians learn the importance of a comprehensive approach to wellness, weight loss, and contentedness with yourself, and that every person has the right to feel good about themselves. Most days, you can find her helping clients with their wellness and listening to clients’ success stories and bragging about her twin 12 year old children and “fittest man in Alexandria” Bill Cotton. Adrien prides herself on her practice of mindfulness, meditation, and putting it all into perspective.

Alexandria Wellness offers achievable answers for anyone who is tired of chasing fitness and health without a clear plan, someone who has struggled and is not satisfied with their fitness and wellness or someone who is open to maximized healthful longevity and fitness along with healthful weight loss. Adrien and her team offer help with food guidance, body acceptance, sleep and stress issues, and insist you have fun along the way.

Schedule your free 30 minute consult here!

alexandriawellness.com

Alexandria Wellness
215 North Payne Street
Alexandria, VA 22314

703.299.9333

contact@alexandriawellness.com

 

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