exercise

Body Building the RD Way

Burn Calories, Get Lean and Stay Strong!

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When people think of body building they think ARNOLD.

I actually think this a good comparison.

Classic Arnold was a specimen just like you. Young. Energetic. Able to eat and do whatever you want with little consequence.

Todays Arnold is still a sharp, passionate person, but his body is not what it once was.

Can you relate?

This where your mindset has to shift.

How can you build your best body now when you’re not the person you once were?

What does that even mean?

At Results Driven, we deal with people who are in between current and classic Arnold. At this point in your life, building your best body means becoming more limber, strong, coordinated and agile.

Body building doesn’t mean back day, chest day and biceps day. We’re talking total body movements like squats, planks, rows and carries. We’re training on the ground, on your hands and knees, kneeling and standing. We’re doing cardio with ropes, sleds, medicine balls and resistance bikes.

We want to help you body build the right way!

We want you to feel good, confident, strong and every positive adjective because you deserve it! So here’s a look at how we systematically look at exercise to get clients build their best bodies.



1) The Functional Movement Screen

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The FMS is the first place we start with any member who comes through our doors.

Would you agree that guessing wastes time?

When members start they want results NOW! So what can we do to meet their needs? By starting with an evaluation.

The Functional Movement Screen is an objective assessment tool that helps us make the most effective exercise choices to reach their goals.

How many times do we walk into a gym and not know what’s right for us and what isn’t? What might hurt and what’s going to feel good? This helps our coaches make sure you feel GREAT during and after your workout.

2) Developmental Sequence

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This concept is a game changer! Once we’ve have a better idea of how you move our goal is to train in a variety of positions. We’ll do exercises on our backs, on all fours, kneeling and standing to challenge the body in different ways.

Why does this matter to you? By training in different positions we’re able to rehabilitate movement. The term, “developmental sequence” refers to the way babies developed from little humans, helplessly lying on their backs to upright children and beyond.

Typically, people only train in 2 positions, standing or sitting. By peppering in these other positions your body can regain some of the mobility and stability it’s lost.

3) Lift Things

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Lifting is scary to a lot of folks. Why? Because they’re scared of getting injured. That’s why we take the precautions we do before the member even starts exercising.

By screening the member and getting to know them, then understanding how to train in different positions, members are able to explore safe exercise choices for them and their body.

Ultimately, resistance training has multiple benefits from increasing bone density to building muscle and helping in the fat loss process. When people think of “lifting,” they think of sweaty dudes grunting and throwing weights around but it doesn’t have to be that at all.

We encourage members to squat, pull, use their hips, push or plank and carry things. It really is that simple. As they learn to move their bodies, they can increase the complexity and learn even more.

4) Conditioning

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Another big part of building your best body is conditioning or endurance. We don’t talk about it too much because a lot of people who frequent the gym typically spend a lot of time on cardio equipment, but why is it important?

Consider this, you’re recovering from an injury and you’ve been limited, pretty much going from work to bed and back. What happens when you try to workout the first time back? You’re pretty damn tired, right?

This seems obvious but conditioning is the quality that allows us to do more work. When people first start exercising one of our objectives is to just keep them moving. We use heart rate monitors to make sure we’re not over doing it because that would have a negative effect on their ability to adapt.

By helping the member do just enough work without overexerting themselves, coupled with the next topic, recovery, we’re able to build up their conditioning which allows them to do more work, get stronger, learn more skills and potentially increase their ability to ward off injury.

5) Recovery

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It only seems natural that the list would end here. If we do all of these things, but never recover from them, eventually it will catch up with us leading to burn out, injury or potentially developing a health issue.

What is recovery? It comes in many forms. Sleep, stress reduction techniques, eating well, hydration, even light exercise like walking or hiking. It’s really difficult sometimes to take care of ourselves after a long day, but taking the extra time to have a good meal, get a little extra sleep or go for a walk with a pet or loved one can make a huge difference in how our body adapts to the stress we put it under.

 
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Work Smarter! Choose Recovery for Results!

GO, GO, GO? NO. NO. NO.

The Brief

The “no pain, no gain,” “work ‘til you drop,” mindset is killing your results.

• Focus on 3 to 4 hours of resistance training a week and support your hard work with:

• A diet focused on whole foods when possible and at least 64oz of water a day.
• Healthy sleep habits geared to get you 6 to 8 hours of restorative rest.
• “Off days” focused on joint restoration, light lifting or outdoor activities.


You’re in the gym A LOT. You start to see some results and think “It’s about time this hard work pays off!”

So now you’re COMMITTED. Rain, you’re at the gym. Snow, you’re at the gym. Brush fire? You have an SUV! Gym time!

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Then, out of nowhere you hit a wall. You feel tired and your body aches. Motivation is dwindling and now thinking about exercise makes you cringe.

What’s the big idea? What’s missing? What happened!?

Training without recovery is like putting gas in your car but never getting the oil changed. Maintenance is mandatory!


If you’ve ever hit the wall and want to know how to get over the hump keep reading!

Check out this recovery guide to round out your program


1. Proper Nutrition and Hydration

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Resistance training recruits a lot of muscles so we need food to help fuel our recovery. That means nutrient dense food and plenty of water. We’d also recommend whole foods when possible. Whole foods are more nutrient dense than supplements like bars or meal replacement shakes. Choose apples over sugary drinks, greens over hamburger buns and quality meat vs. battered chicken or fish.



2. Healthy Sleep Habits

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If there’s one thing you need to drop fat or gain muscle it’s sleep! Sleep is prime time for your body to recover from the day’s stresses, both physical (like a workout) or emotional. Amplify your sleepy by putting your phone away a half hour before bed, turning off the TV, and doing some deep breathing to get some z’s.





3. Movement Restoration or Active Recovery

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Let’s face it, when movement and exercise helped deliver results, it’s hard to put the pedal to the metal. It’s okay to move everyday of the week, it just needs to be varied.

If you’re deadlifting heavy weight seven days a week your body’s going to be pretty pissed off.

Mobility and flexibility work, light carries, crawling, rocking, or whatever else makes you feel good are great alternatives! If all else fails, do an outdoor activity. Get fresh blood to your muscles and feel the endorphins flow!

Listening to your body throughout your process is key. Maybe you have to drop down to four days of strength training and two days of movement or a walk. Nothing is set in stone and once you find what works, your body will thank you!

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Join Our Fitness Family!

5 Core Moves You're Not Doing Vol. 2

There’s a difference between need and want, right? I WANT abs so I can look all sexy on the beach. I NEED a strong core so I don’t blow out my back lifting a bag of dog food.

This is the second installment of core moves you’re not doing. The last one started like this:

“What's one of the first things anyone sees in a "fitness" photo?

ABS!

There's a difference between your "abs" and your "core."

Abs come from eating healthy, getting plenty of sleep and working out 3-5x a week (for most people). Your core is the column from your ears to your knees and is the center of all of your strength. A strong core doesn't mean you have abs and ripped abs doesn't mean you have a strong core.”

These words still ring true. Now we think of core training as maintaining a stable spine while the limbs move. Think of core exercises through this lens and it’s easy to see how SO MANY of the traditional core exercise are just plain wrong!

Check out some of these new moves and ad them to your routine.

1) Side Plank

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Your core training should reenforce good posture. Outside forces are going to bend and twist you and your core needs to be strong and stable to protect your spine. Enter the side plank!

Side planks strengthen your core to resist side bending (lateral flexion). Being able to carry all the groceries on one side starts here!

1… Start on your side with legs extended and elbow under your shoulder(ish).
2… Push your forearm into the floor to engage your shoulder and connect to the floor.
3… Push through your feet like there’s a heavy weight against the bottom of them.
4… Get tall with your head a.k.a. find good posture!
5… Continue to push through the floor, your feet and the top of your head to find full body tension.

 

2) Suitcase Carry

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Talk about getting good at carrying groceries in one hand. Getting strong while side planking leads to heavy carries like this. Again, we’re getting stronger at resisting lateral flexion and all the compensations that come with it.

1… Find a moderate weight you can hold in one hand and stand up tall with. Start to walk.
2… Push both hands down towards the floor, the loaded side and the unloaded side.
3… Try to maintain a smooth step with both feet (the unloaded side tends to be more difficult).
4… Breathe deeply.
5… Include the march (pictured) to add difficulty. With each step think about pushing your foot through the floor.

 

3) Resisted Mountain Climber

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You’ve seen the typical mountain climber. We’re more strict on form than most, but when people look solid performing it with body weight we add the band (and maybe a dowel). Here, we’re teaching the body to avoid extension and rotation.

1… Start on all fours, shifting a little extra weight to your hands.
2… With the band around your feet, slowly step back with one foot.
3… Hover the opposite knee off of the floor.
4… Once you feel sturdy, step back to a plank and alternate sides.
5… Add the dowel to give you feed back when your hips are twisting.

 

4) Half Kneeling A/R Press

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Speaking of resisting rotation, we have the under-rated A/R press or Palov Press. Here, force from a band or cable machine is pulling you in one direction and you’re job is to push your hands straight out without twisting.

1… Start with one knee up and one knee down (or both knees or standing), knee closest to the anchor is down.
2… Get the band or cable handle in front of your heart.
3… Find a target straight out in front of you and push your hands toward it.
4… Extend the arms slow enough so you can feel any weight shift. Stay centered!
5… Rinse and repeat. Make sure to get both sides.

 

5) Shoulder Tap Plank

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Finally, this gem! The mountain climber teaches anti-rotation in the lower body, shoulder tap plank does that for the upper body (similar to the A/R press). Most members, especially ladies, want to see more defined triceps. If that’s you, try this out!

1… Start on all fours, shifting a little extra weight to your hands.
2… Step back into a plank with wide feet.
3… Choose a hand to push down into the floor until you feel your arm get tight.
4… Slowly lift the opposite hand off of the floor to tap your shoulder.
5… Reset the hands and repeat on the other side.

Keep in mind with these exercises, and any exercise for that matter, the goal is to maintain great form. Doing core exercises wrong really defeats the purpose of doing them at all. Go slow, feel for any compensations and reap the benefits of your hard work. It won’t be easy, but it will be fun!

 
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5 Core Moves You’re Not Doing Vol. 1