Rise Fitness & Performance

Have you ever thought how much progress you'd make if you got just a little better at something each day. Imagine how far you'd be after a month...6 months...1 year...5 years. That "little bit" each day adds up to A LOT over time. Stay after it.... Trust the process. Be patient. Put the effort in. Believe it. Stay. After. It. #riseas1 #bettereveryday #letsgo

Movement patterns progress in a pyramid fashion. Everyone is at different levels in their training, at different times in their life, and with different goals. Everyone must start at the bottom of the pyramid and earn the right to move up! You'll move up the pyramid at different rates depending on many factors, but much of it comes down to how well you own each movement. Also, remember that part of owning the movement is doing it pain free. Just because there is an exercise a...t the top of the pyramid doesn't mean everyone should get to that exercise. As you move up the pyramid, you should continue to stick with everything from the foundation up as well! As a coach, the idea is to progress a person through the pyramid getting he or she to a challenging and APPROPRIATE pattern that they can execute with solid technique getting the training effect they need, reducing pain and risk of injury. Sometimes, there comes a point, even if the technique prerequisite is checked, when you shouldn't move to the next exercise in the pyramid because it's not necessary for the training effect you are looking for, one's injury history, goals, etc. For example, not everyone should be squatting with a bar on their back for a barbell back squat. Nor will all people do a front squat. There are so many factors that play a part in all exercises, but especially in complex movements. Progression up the pyramid is very specific to each person. Don't compare yourself to anyone else. Know your goals (and are your goals realistic for YOU), be aware of how your body feels (if you're experiencing pain, you NEED to address it--it's not normal). As coaches, we must not fall in love with one exercise or set the same goal for every person--that's how injuries happen. However, performing the foundational movements pain free should definitely be a goal for every single person. *Remember that you progress each movement pattern on the pyramid individually: increasing volume (reps or load), changing tempo, adding resistance, etc. For example, a goblet squat becomes a very difficult exercise as you increase the load (all relative to each person). #riseas1 #progression #smartcoaches

Progressing an exercise doesn't always mean more reps or more load. Changing the tempo can take an exercise that is pretty easy (this is different for everyone) and make it difficult quickly! Take a push up. Next time try slowing down the tempo instead of doing high reps. For example:... go 3 seconds on the way down, pause for one second at end range (bottom of your push up) then push up strong. go 5 seconds on the way down then push back up go 2 seconds on the way down, hold at end range for 2 seconds then press back up Always remember to keep the same full body stiffness for the entirety of each rep. It gets tougher to do as the time under tension increases. If you can't keep that stiffness and correct form (just like you are doing a regular push up) then you probably need to lower your reps, adjust band assistance if you're using a band, adjust elevation of your hands if they're on a bar or object, or change your tempo again. #riseas1 #pushup #getstrong #strong

The number one dietary need that we see is not eating enough protein! Think of this list as a guide. You don't need or have to eat all of them. Eat what you like and leave the rest. Almost all foods have some protein, but here is a starting list for high-protein foods. Protein powder and protein bars are also sources of protein but it's suggested that you get your protein from whole food sources when possible. Protein intake isn't only important for building muscle. Read this... from Precision Nutrition: "During digestion, the body breaks down the protein we eat into individual amino acids, which contribute to the plasma pool of amino acids. This pool is a storage reserve of amino acids that circulate in the blood. The amino acid pool in the bloodstream readily trades with the amino acids and proteins in our cells, provides a supply of amino acids as needed, and is continuously replenished. (Think of it like a Vegas buffet of protein for the cells.) Since our bodies need proteins and amino acids to produce important molecules in our body like enzymes, hormones, neurotransmitters, and antibodies without an adequate protein intake, our bodies can’t function well at all." Protein in our diet is important an optimally functioning body including "good immune function, metabolism, satiety, weight management and performance." Simply put, our body needs an adequate amount of protein to function well! #riseas1 #nutritiongoals #protein

When it comes to your health, consistency is the key no matter what your goal is: Including exercise in your routine Moving without pain Doing everyday activities more easily... Improving overall health Improving nutrition habits Changing body composition (losing body fat or gaining weight, increasing muscle mass) Lifting more weight Running a new PR Creating a new habit Reducing stress Better sleep quality Little things consistently done over time > a lot of things done sporadically over time #riseas1 #consistency #begreat #riseup