The Abdomen

When performing sit-ups, press your index and middle finger into the abdomen (1-3 inches below the belly button). Located here is your colon’s last segment before the first of two sphincters. Think of this as the brain of your organs. Strengthening both the oxygenation, muscle-tone, and stamina not only relieves stress, but strengthens B.M.’s and protects the lumbar-spine, i.e. lower back.

So what exercise can you practice to increase strength, flexibly and balance of the trunk?

How about starting with the basic floor sit-up. This is the first (ideally) movement to master. Increased awareness and body control is what you will find. Test/Retest: 15 repetitions @10 second concentric and eccentric contractions. If this cannot be performed, I can teach you tested progressions to get you there. Like any feeling, you must experience this first-hand to comprehend the totality of this physical manipulation.

Also this area of the body, (the trunk) is commonly mislabeled as the core. Few people have an understanding and contractile capacity to tap into the core or center (midline). This is the case because little evolution and progression exist today (popularly). If you are still using the same protocol from last month when isolating and compoundly training the trunk of your body, well keep looking.

I teach in an order in-which the beginning does not look, feel, or function the same as the end. This translates into the practitioner as challenging yet obtainable sessions. Sessions in which immediate feedback rules all.

Living moment to moment.

The goal as a teacher is to demonstrate impossibilities, then take you there.

Be well.

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

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‘Sprinting vs. Runing vs. Jogging vs. Walking.’

Let’s define.

Sprint: less than 800 meters +90%

Run: more than 1 mile 75-85%

Jog: more than 4 miles 55-70%

Walk: 10-50%
(% of maximum heart rate)

When you sprint, you test your mechanics. Faster you go the more you notice inefficiencies. You don’t tune up a Ferrari and never push it past 2.000 rpm.

When you run, you test your vo2 capacity. You discover your anaerobic threshold (shortness of breath). Typically this occurs when your heart rate reaches beyond %78 of maximum capacity, during prolonged efforts. Your staying power. Your ability to get oxygen to the muscle tissue.

When you jog, you learn to move through the path of least resistance. The stronger your heart’s stroke volume the better. The closer you stay near your resting heart rate the better. The longer you can go without “power leaks” (s.a.) the better. The longer time duration you do this the weaker you become.

When you walk, you learn your gait. The lack of intensity allows for hyper awareness, in comparison of the locomotive pace of the above options. Here you can master the foot strike (ball first then touch down the heal). Here you can discover to move with a slight knee bend (cushion) utilizing your muscles and not only jamming into your capsules and stressing your connective tissue. And the obvious feature, you can do it with a friend and have a conversation, i.e. not out of breath.

Side note.

Any aerobic activity with the heart rate past 75% for longer duration than 40 minutes and the game changes. By this length of time having roughly 15-25 grams of high glycemic (no fiber or fat) food sources is mandatory. That is if you are planning to continue in the hours realm and you want that staying power. Plus 2.5 hours and the game changes once again (whole foods). If you know my programming you know we don’t use this protocol outside of 1-3 per 2 weeks. Walk and sprint if you must.

So now you need some workouts for each and the programming for your specific frequency and duration. Because yes, everyone is different and everyone needs custom feedback. BUT we all are human beings and we all have the same end goal. Health Happiness and Vitality.

p.s.
When I teach swimming, biking, rowing, and running, these are a few dynamics at play. Aerobic activity all must be treated the same. The difference is in the mechanics, splits, and distances. Balancing the effort into each skill without shifting your body’s rhythm away from my method. That is the tricky stuff. Because the last thing we want to do is burn the candle at both ends. Aerobics are not the answer, alone!

Fast Strong Powerful (that’s what I chant when the legs are burning).

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

How can I become more flexible?

First we need to create movement patterns. Patterns we move freely throughout (mobility). Once this range of motion is fluid we must implement flexibility training. This means painful stretching of the tendons and ligaments. We then go back and strengthen all of the muscles involved during this range of motion. Then we repeat. This is the way myself and students have always done it…

A good example is:

  • While standing, bouncing lightly touching your toes.
  • Then while sitting locking the knees and grasping the toes, pull your head to your knees.
  • Then while standing on two boxes placed two feet from one another, perform ‘toe touches’ holding a heavy kettle bell, maintaining the handle’s travel path in-line with the ankles and hips

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

Purpose of the dead lift

Purpose of the dead lift is to create perfect symmetry and balance of the posterior chain.

 

That means your; hips, butt, back of your legs, ankles, heals, small of your back, upper back, shoulders, back of your neck, etc. The easiest way to test if you have this body line I am hinting at is… Noticing whether you are able to maintain vertical shins throughout the exercise. Realize this may not be your most efficient position for maximal contractile potential i.e. lift some heavy s***. But, it will force you to test your posterior chain’s fluidity and tension (flexibility for lack of a better term).

A trick I use is helping people rediscover their sit-bones. Pictured is an easy way to feel these guys. If you do not have any you may be an alien.

The progression that you most follow.

Once you are aware where these bones are address the bar again (best from a rack, bar roughly 1 ft from the floor). Touch to the floor with the sit bones hitting first while simultaneously keeping the shin bones vertical. If you are able to perform from the rack position (bar just below the knee cap) lower the bar 3 inches and repeat until you are pulling from the floor. This is a simple way to regain range of motion while developing both the flexibility in the posterior chain and the strength through the kinetic pattern (the lift).

These are the dynamics included. The relational tension between muscles and connective tissues. These are not (executionable) performance and movement pattern cues. This is a hint into the complexity of the deadlift. We still need to address; Lower back tension. Hamstring flexibility. External shoulder rotation. Scapular depression. Head position. Breath. Tempo. Balance. To name a few.

Anyways it is not about how much or how fast you can pick up the dog food. It is about how efficiently (injury free) and for how many years you will pick the dog food up.

Still think you know it all? Silly silly :p

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form