Over the decade my health and fitness training career, I’ve learned that most of the noise that exists is just that. Attention grabbing noise that will eventually lead to confusion and lack of results due to unnecessary over complication. This is why I decided to try to create a stronger voice on social media.
Albeit, eventually the presentation of content will inevitable progress as has the attained knowledge and experience thus far in my career.
1.) Authenticity
With so much short attention grabbing information that exists on the internet, it’s nearly impossible to get a complete picture of the creator of the information you consume. Short clips and meme like information is generated to grab your attention, draw you in for the sake of “likes”, “follows”, and perhaps a sale of generic, disingenuous, and deceptive materials or services.
There are “influencers” and “trainers” without experience or credible education selling ideas as facts that lack validity and reliability.
If it sounds like there is a shared newly found secret or ancient secret that requires the purchase of a particular supplement, or program. There’s a chance the progress and relationship you’re investing in will likely end at the point of sale.
Ask the question: What experience does this individual have, for me to take their words as credible?
2.) Injury prevention for overload progression
There are cool looking exercises that seem excessively complicated. They should serve typically as a form of entertainment for most individuals fitness journey.
There are a lot of individuals that might have experience working out themselves, working with other individuals at a professional level requires completely different level of knowledge and consideration. Starting with the concept of injury prevention, from professional athlete to professional grandparent; an injury does no one good. For the young athlete or weekend warrior, it may seem fun and cool to do. If that’s your goal, have at it and assume risk.
Working with progressive professionals in our field of work, the more we learn, and more proficient we become; the more we revert to the simple things that work. Working with over 12,000 patients and clients thus far, my experience.. risk mitigation while working towards functional goals focusing on improving overall daily health has been the focus and “main thing”.
In summary, the flashy crazy looking exercises are entertaining, but not at all essential to be able to perform. Unless that’s your goal. Then by all means, enjoy.
3.) Simplicity is key
This may have been expressed by the previous sub headers. There’s a phrase I use with my college students from our local universities and community colleges when I am working as a preceptor/ clinical instructor.. (KISS) Keep It Simple Stupid. Not that I’m at all calling the student stupid as much as using this acronym as a phrase to use during internal dialogue when designing programs and exercises for patients and clients. If a goal is to improve your mobility, move through full available range of movement. If a goal is to improve tolerance to transitioning to/from the ground or lifting your grandchild when the opportunity presents itself, training in those phases of movement is where movement creativity is designed for the particular individual and their tolerances and capabilities.
4.) Consistency over “quick fixes”
A fad diet that pushes for a temporary fast only proves you can do it.
If you want to “detox”, a lemon water or powder supplement does not replace a consistent modification to your daily diet.
If you’re feeling groggy and tired, an over priced detox supplement isn’t going to dramatically change your life… unless you’re missing essential nutrients from your nutritional intake. Although there are benefits to some supplements,
I’ve covered research on several in other posts including the most common: Caffeine.
Factors like quality sleep is irreplaceable and no supplement gives us the benefit that 7-9 hours of quality sleep can give. Consuming regular foods that you do not have intolerances to is going to be the best foods to consume (keep it simple, especially getting started). There are some diet plans that are better than others, while some promoted are absolutely sadly negligent. The easiest response I’ll leave you here with is.. the best diet is one you can remain consistent with that also suits your health and fitness goals. Consistency though it may sound boring, is king when it comes to progress.
5.) The best exercises are…
There are wild exercises out there as expressed above. There are a few movements that cover multiple grounds of daily function that I commonly prescribe to both patients and clients. Although the most important exercise is one that the client can tolerate during intervention.
Although I’m a fan of deadlifts, squats, and pull ups for example.
It’s important to consider some people do not have the tolerances to perform a full squat nor is it absolutely necessary to squat “ATG” (ass to grass) with a ton of weight on your back.. unless that’s an arbitrary goal. Sitting to standing is a simple foundation to start with and build from. Deadlifts is another, I’m a fan but working on a simple hip hinge, hip mobility, and trunk control is essential before asking someone to lift 135 lbs off of the ground.
From a beginner or regressed perspective a large number of individuals I’ve work with, when I meet them have difficulty picking up 10 pounds off the ground.
Although I’m a fan of health longevity and mobility, each individual starts off at different health and fitness stages of life. Gaining full control of your body with range of motion and strength to tolerate calisthenics should play a foundational roll in exercise routines, which in turn allow progressive tolerance with reduced risk of injury.
Wait.. so what’s the best exercise?
It truly depends on what your body can tolerate today. Bending, lifting, transitions like squatting to standing, kneeling to even getting to/ from the ground would be a foundation to build from.
Some progressive compound movements including:
- Deadlifts
- Squats
- Pull ups
- Farmer carries
Should added into the routine if tolerated well with a focus on quality technique.
Summary:
Over the decade my health and fitness training career, I’ve learned that most of the noise that exists is just that.
Attention grabbing noise that will eventually lead to confusion and lack of results due to unnecessary over complication. I have worked with so many individuals following an injury from changing the sheets on their bed, to a professional sports injury on the course/field.
My intention is to fill the gap between no experience to beginners, and intermediate experienced individuals.
This is why I decided to try to create a stronger voice on social media. Albeit, eventually the presentation of content will inevitable progress as has the attained knowledge and experience thus far in my career.
Leave a Reply