What is Maslow’s Hierarchy and How Can It Help You Set Goals?
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We are often taught about the FOOD PYRAMID in health class when we are younger. What food choices take precedent, how much dessert is generally healthy, and how much “green stuff” should be on our plate? But there is another pyramid, created by Psychologist Abraham Maslow, that might be of equal importance to you, your health, your family, and your lifestyle goals.
Abraham Maslow was an American Psychologist (April 1, 1908 – June 8, 1970) who first published his theory of the Hierarchy of Needs in 1943. The theory, which is well respected by many psychologists and experts, suggests that there are five essential needs that must be met in order for a human to live a fulfilling life and reach the peak of existence, or self actualization. Theoretically, each basic need must be in place, like the levels of a pyramid, before the individual can begin to achieve the subsequent needs.
Physiological Needs: The most basic of human needs, as suggested buy Maslow’s theory, are those that actually provide life like, food, water, sleep, warmth, oxygen, and shelter (sometimes sex is included here). Without these most basic of necessities it’s hard to focus on any of the latter needs in Maslow’s Hierarchy.
Safety and Security: Protecting the home, the family, and a sense of security & comfort is the next layer to Maslow’s pyramid. This can include a secure job and avoiding illness and injury.
Love and Belonging: Generally, according to Maslow’s theory, once an individual has met their own physiological and safety needs, they will require love, relationships, and sex.
Self-Esteem: The next level of the pyramid regards the need for success, creativity, mastery, and respect. The need to feel accomplished is a very driving force which can sometimes lead to neglect of the 3 previous levels, and therefore, poor decisions.
Self-Actualization: The definition of “Self-Actualization” can be subjective but generally refers to mentorship, charity, meaning, and motivating others.
How can you use Maslow’s theory as a tool for success? Hyrum W. Smith wrote in his book, The 10 Natural Laws Of Successful Time And Life Management,
“When your daily activities reflect your governing values, you experience inner peace”.
Perhaps an even more simple way of saying it, as written by Jeff Olson in The Slight Edge,
“The secret ingredient is your philosophy”
That might sound super deep and “zen” but it doesn't have to be. With the very tangible and useful NEEDS PYRAMID as a guide you can examine the things in your life that truly matter; family, kids, relationships, or teaching, and prepare actions and set goals that are in line with those things.
A simple drill to find out if your goals are in line with your values is the 3 WHYs:
1) Why do I want to go to the gym? To help me stop smoking cigarettes.
2) Why do I want to stop smoking cigarettes? To gain control.
3) Why do I want to gain control? To improve my self esteem.
As simple as that example seems, it’s usually even more easy to neglect any amount reflection on our daily habits and goals. Simply having to address our actions, and assess our values, can help us align those goals. If you are ever facing a difficult time breaking bad habits or developing new practices, first take the time to figure out if your goals actually align with your most important values. It's very possible you'll find the related tasks to be much easier to complete and stick with.
A few important references you can use:
https://www.achieve-goal-setting-success.com/maslow.html
http://rebirthofreason.com/Articles/Setzer/Experiencing_Objectivism_through_the_Reality_Model.shtml
https://www.verywellmind.com/biography-of-abraham-maslow-1908-1970-2795524
]]>Lower Body and Grip Strength with Rose Wetzel
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1) Lateral Lunge w/ Reach - Simple but challenging. As you or your athlete step out into a lateral lunge, reach the head of the Core Hammer out towards your foot. This will challenge your opposite side oblique along with your shoulder, grip strength, glutes, adductors, and hamstrings.
2) Next is the standard forward lunge but with a bonus. Twist across the front of your body with the Core Hammer to challenge your balance and strengthen your core.
3) And finally the "FlagPole" Squat. A simple way to take a standard body weight squat and increase the effort. Hold your hands closer to the head, or farther apart from each other will modify the exercise. Holding both hands at the very tail will add a great grip strength challenge.
MostFit strives to provide unique, effective, and efficient products to the fitness community in an effort to make optimum performance more accessible.
Consult a physician before performing this or any exercise program. You as the user are responsible independently for use of any fitness programs or equipment and assume the risks of any resulting injury.
Summer Time Super Set with the Core Hammer- Outdoor Sledgehammer Exercises
]]>1) Combine the classic sledgehammer slam with a simple torso twist. This exercise strengthens the glutes, thighs, core and grip strength. Adding a controlled twist can help strengthen your obliques.
2) take our favorite Core Hammer cardio move, the speed skater, and add an extra hop to burn out your legs and your heart rate. modify by stepping instead of jumping.
Consult a physician before performing this or any exercise program. You as the user are responsible independently for use of any fitness programs or equipment and assume the risks of any resulting injury.
]]>IT’S TIME FOR ICE CREAM (ALTERNATIVES)!!
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Banana Ice Cream
Ingredients:
3 ripe bananas
½ tablespoon milk
Peel the bananas and slice them thickly
Lay them on a plate and freeze until solid – about 2 hours
Put them in a blender or food processor and turn the machine on to blend them. At first they will want to spin around and stay icy, but keep at it, stopping the machine and using a wooden spoon to loosen the mixture. Eventually it will go creamy and custardy, like soft serve ice cream, and if you need to, add the milk.
To vary the flavor, try adding any of the following:
1 Tablespoon peanut butter
2 tablespoons cocoa powder
1 teaspoon vanilla
½ teaspoon cinnamon
Coconut Ice Cream
Ingredients:
2 (13-oz.) cans of coconut milk
1 cup sugar
2 teaspoons vanilla extract
Makes about 1 quart
Avocado Ice Cream
Ingredients:
1 ½ avocados
1 teaspoon lemon juice
1 can (14 oz.) full fat coconut milk
1/3 cup brown rice syrup (or agave syrup or maple syrup)
4 variations on the Traditional Core Hammer Slam w/ Yancy Culp and Power Systems
]]>Progress for success! Power Systems Master Coach Yancy Culp shows you FOUR variations of the Core Hammer Slam to take your workouts to the NEXT LEVEL! Each exercise offers a bit of progression from the traditional slam.
Performing this exercise seated on the ground removes your greatest power pushers from the equation – your legs! Without the help of your lower body, the Seated Swing requires more power from the lats and increases core activation and rotation.
Increase momentum in the concentric phase and add resistance to the eccentric phase of your sit ups with this version of the Core Hammer Slam.
Like the seated slams, this exercise limits assistance from the lower body and produces a greater challenge on the core – developing more upper body strength & power with each repetition. Holding the static squat during this movement also open the hips. Performing this version of the Hammer Slam can help increase the depth of your squats in the weight room.
Add a plyometric challenge by performing a jump on the upswing of your core hammer slam. This will give you that extra cardio push you are looking for in a Tabata set or a finisher exercise.
Try each of these versions on your own OR put them all together in a massive slam session! Check out the video below for a breakdown of each of the slam variations and a workout that puts them together for a Hammertime Slam Superset!
Core Hammer Slam Ladder (increasing in difficulty)
6 sets of 18 reps = 108 reps total
Seated Side-to-Side Slams x 10
Sit Up to Slam x 2
Static Squat Slam X 2
Core Hammer Slam x 2
Squat Jump with Slam x 2
Complete this 18-rep set SIX times for a total of 108 total slams.
]]>Core Hammer: An ACE Integrated Fitness Training® Model Workout - w/ Jonathon Ross
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A long time ago in a gym far, far away, I was a new trainer with the ink barely dry on my first certification from ACE. A new member at the health club where I worked came up to me and she was quite upset. She was angry that she’d been doing the workout I created for her, but had recently injured her back while putting her child in the car seat.
As was common practice back then, I was creating strictly machine-based programs for new members during the free session they received with their membership. This experience with this clearly dissatisfied health club member got me thinking: Was the machine-only program I used for these free sessions really preparing people for life?
Fitness leadership means providing clients with continually challenging workouts that also follow sound principles of movement-based training. It merges high intensity with high quality. The former is in ever-increasing abundance in the fitness world, often at the expense of the latter. High intensity is easy to find. High intensity with high quality is considerably less common.
The best concepts are the ones that immediately translate to real-world, real-life experiences. They are the ones that provide an easy bridge between an idea and an experience everyone has in his or her own body. Importantly, this helps to eliminate the disconnect many people experience between the exercises they do during a workout and the movements they perform in everyday life.
As a health and exercise professional, you have a unique opportunity to help clients make the connection between life movement and exercise. When we choose equipment people like to use to develop workouts intense enough to create change, and ensure that those workouts translate well to life, the program is far more likely to “click” for the people we serve.
Making that connection between movement training and real life is at the core of the ACE Integrated Fitness Training® (ACE IFT®) Model. The Functional Movement and Resistance Training component provides a framework for developing stability or mobility as appropriate in a specific area of the body (phase 1), integrating it into a full-body movement (phase 2), adding external load and creating a stimulus for strength gains (phase 3) and increasing movement speed to develop bodily control and power (phase 4).
The ACE IFT Model features five distinct movements:
The following workout features the MostFit Core Hammer, was designed using the ACE IFT Model as a guide, and highlights each of these movements (see ACE IFT Model Movements and Fitness Characteristics below).
The MostFit Core Hammer eliminates the need for a bulky tire for sledgehammer exercises. It’s versatile enough that you can strike it against the ground, a wall, driveway or a cement floor. Or, you can use it like a mace to develop shoulder strength, mobility and stability. The long lever and distally loaded end provide endless options for unilateral and asymmetrical strength challenges, core exercises and rotational, mobility and stability work—all of which are featured in the workout presented here. It is available in 8-pound (3.6 kg) and 12-pound (5.4 kg) sizes. The 8-pound version is used in the videos that accompany each exercise.
Hand positioning affects the intensity of the exercise due to the physics of rotation. In the photo above, the piece of white tape in the middle of the blue area of the handle marks the spot where your hand is positioned when performing most of the exercises.
Some additional points to keep in mind when using the Core Hammer:
This workout features supersets of two exercises (exercises A and B). Perform each movement, rest for about 20 seconds between each superset, and complete each superset two to three times depending on available time and your client’s current ability. Perform one set of the “Finisher” exercise at the end.
Super set |
Exercise A |
Reps |
Exercise B |
Reps |
1 |
Walking Lunge Hammer Drop |
10 per leg |
Pivot Push-up (switch hand positions each set) |
8-12 |
2 |
Single-arm Swing |
8 per arm |
Elevator Squat Hammer Drop |
5-6 reps each of two positions |
3 |
Side-to-side Ground Strike |
10 per side |
Horizontal Swing |
5 per side |
4 |
Single-arm Shoulder Press |
10–12 per arm |
Single-arm Horizontal Row |
10-12 per arm |
5 |
Crouch to Plank (option to add triceps press) |
10 |
Side Lunge Thrust
|
8 per side (contralateral/ipsilateral) |
Finisher |
Step Back Lunge to Strike (stay low) – 60 seconds, max reps, count each strike |
Exercise |
ACE IFT Model Movements |
Fitness Characteristics |
Walking Lunge Hammer Drop (front lunge option if space is limited) |
Single-leg, pull |
Balance, coordination, mobility, strength |
Pivot Push-up |
Push, (anti-)rotation |
Coordination, mobility, strength |
Single-arm Swing |
Bend and lift, pull, rotation |
Agility, coordination, flexibility, mobility, power |
Elevator Squat Hammer Drop “elevator” = 2 hold positions that change with 2 hammer drops |
Bend and lift, pull |
Coordination, flexibility, mobility, strength |
Side-to-side Strike |
Single-leg, pull, push, rotation |
Agility, balance, coordination, mobility, power |
Horizontal Swing |
Pull, push, rotation |
Coordination, flexibility, mobility, power |
Single-arm Shoulder Press |
Push |
Balance, flexibility, mobility, strength |
Single-arm Row |
Pull, single-leg |
Balance, flexibility, mobility, strength |
Crouch to Plank (triceps press option) |
Bend and lift, push |
Balance, coordination, flexibility, mobility, strength |
Side Lunge Thrust |
Single-leg, rotation |
Agility, balance, coordination, strength |
Step Back Lunge to Strike |
All five movements |
Agility, balance, coordination, mobility, power |
Successfully manipulating a large, extended weight like the Core Hammer easily maps to many life movements. Changing the location of the grip on the strength movements will provide insights on strength and ability as this greatly changes the rotational forces. And let’s face it, there is a lot of fun in swinging a hammer around. Many clients will enjoy the challenge as well as the thrill of swinging the hammer.
]]>Rose Wetzel - Core Hammer Lunge, Grip Strength, and Hip Warmup
]]>The Core Hammer is not only a great way to impress your athletes and clients but its an effective strength training and cardio tool.
...shows us one of her favorite exercises and warm ups with the Core Hammer.
1) Simple hip flexor warm up and stretch. Place the Hammer, head down, on the floor. hold grip with left hand and step back into a deep lunge with the left foot. Make sure to keep your back upright and left flute engaged in order to stretch your posts and other hip flexor muscles.
2) After you're all warmed up hold the Core Hammer in the Flag Pole position. Alternate reverse or forward lunges while stabilizing the Hammer.
Consult a physician before performing this or any exercise program. You as the user are responsible independently for use of any fitness programs or equipment and assume the risks of any resulting injury.
]]>Core Hammer vs Medicine Ball w/ Coach Michael Rankin
]]>Head Strength and Conditioning coach at Drexel University Michael Rankin likes to use the Core Hammer as a replacement for a number of med ball slams and tosses. According to coach ranking the Core Hammer allows even more forces to be expelled and he thinks that the Core Hammer is great for implement athletes.
Check out all the great exercises that Coach Rankin shares in this video.
]]>OCR Core Strength & Conditioning with Rose Wetzel
]]>American Ninja Warrior and Spartan Elite Athlete Rose Wentzel helps Andrew demonstrate a great combo with the Core Hammer and 10# Medicine Ball from Power Systems.
1) Start with the Classic Slam with the Core Hammer. Develop core, glute, and grip strength all in one move. Be sure that your athletes drop their hips low and keep their core engaged. Extra great benefits for Obstacle Course athletes.
2) This Squat Thrust variation adds the ball toss for focus, more shoulder, and more core strength. You can add a push up to increase the intensity.
]]>Simple But Delicious Breakfast Idea
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I know that some of my clients find it difficult to prepare, or even take the time to eat a healthy breakfast. I do my best to encourage them, and even though I am not a nutritionist, I do my best to make some recommendations. Eating breakfast is often physiologically important to a healthy, fit lifestyle but more importantly, for most of my clients, it's an important milestone for developing healthy habits, learning to get control of their routine, and a great way to start the day already having had some successes.
One of my favorite thing to do for breakfast is tasty, healthy, and fairly well balanced: Instant Oatmeal with Peanut Butter and Honey.
The ingredients are simple:
1. Instant Oatmeal
2. Peanut Butter
3. Honey
the ironic delivery was intended! This meal will take up about :45 seconds of your time in the morning, and will supply a healthy dose of complex carbs, fats, and protein without boring your tastebuds.
I use Trader Joe's Unsweetened Instant Oatmeal (ingredients: Whole Grain Oats, Ground Flax Seeds, Chia Seeds, Quinoa, Amaranth), Kirkland Natural Peanut Butter from Costco, and some Local Honey from a small shop nearby. Use 1 Packet of oatmeal, mix with hot water to the consistency of your liking. Add 1 tablespoon of Peanut butter first then ad a 1/2 tablespoon of honey. Do it in this order because the honey wants to stick to the spoon longer. The hot water will help everything mix well into a nice "oatmeal"-like consistency.
Enjoy, start your day with a win, and don't forget to get some exercise.
]]>Upper Body Work for Swimmers, Triathletes, and Anyone!
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Triathlon is an interesting sport to train for since it combines three very different disciplines. For most people, it seems that the swim is the most challenging.
The typical progression to becoming interested in the sport seems to be, one begins as a runner, layers in cycling, and then becomes interested in triathlons and starts swimming. For many, swimming for distance/endurance is a completely new thing.
So, the immediate inclination for swim training is to just get in the water and swim and swim. The missing piece here is building upper body strength. For runners and cyclists, upper body strength and shoulder mobility could be lacking, and therefore make the swim portion even more challenging. It can be frustrating, but getting some strength training in can make a world of difference.
Here is a fun, creative and quick circuit focused on upper body and core strength. This is great for swimmers, or anyone looking to condition back, shoulder and core ss.
Perform each of the following exercises for one minute, resting one minute between each. Complete the circuit twice. Once you progress or if you are feeling strong at the end of two circuits, go for three!
Tricep Pull – Stand with feet hip distance apart, knees slightly bent, holding the Core Hammer behind you with elbows bent. Slowly straighten your arms and raise the hammer, then lower at the same speed to complete a tricep pull up.
Side Shoulder Press – Stand with feet slightly farther than hip distance apart, soft bend in knees, holding the Hammer gripped in your right hand at your side – fingertips facing forward. Slowly raise the hammer up and over your head, then slowly lower it down to the waist, pass it across the front of your body to your left hand, and repeat the raise on the left side. Continue raising on each side and passing back and forth between arms.
Core Jack – Stand with feet hip distance apart, holding the bottom of the hammer handle in the right hand, and the top of the handle near the hammer’s head in the left hand, so the Core Hammer is positioned across the front of your body chest-level. Execute a jumping Jack, pushing the hammer overhead at the top of the jack. Repeat.
Pullover - Stand with feet hip distance apart, knees slightly bent, holding the Core Hammer behind you in both hands with elbows bent. Slowly straighten your arms and raise the hammer – in a flagpole position – up and over your head until it’s straight out in front of you, while at the same time lunging forward with your right foot. Retract, and do the same thing on your left side. Keep repeating.
Hammer Wall Sit – Position yourself in a “sitting” position with your back flat against the wall, knees bent at a 90-degree angle in front of you and feet on the floor, holding the Hammer in both hands in the “flagpole” position. Slowly push the hammer in front of you, keeping it in the same flagpole position, and bring it back to the starting point in front of your chest. Slowly push it straight up, and lower down. Continue.
V Sit Hammer Push – Sit on the floor in a V sit, with legs either straight, or bent so that calves are parallel to the floor. Hold the Hammer “head” in both hands. Slowly push the hammer straight up, and slowly lower down. Keep repeating.
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Pregnancy and New Mom Fitness Optimization with the MostFit Core Hammer - w/ Colleen Flaherty
]]>With Expert Colleen Flaherty from PROKREATE
In birth, and in motherhood, a woman’s body may move in “outside the fitness norm” or awkward ways to accommodate the child. That’s why movement during pregnancy must replicate these experiences so that the body and the mind are prepared.
During pregnancy, it’s important that a woman’s body train through various ranges of motions to strengthen not only big muscle groups, but the small ones as well. As the hormone Relaxin relaxes ligaments, it relies more on muscles to give support to the structure. This is why movement through multiple planes will help the changing pregnant body find balance. Take movement with the MostFit Core Hammer for example. It’s easy enough to manipulate while performing lunges, steps, squats in all directions while being adaptable to the upper body strength of the human pressing, swinging, chopping, swirling.
Not only does this allow more play and creativity in workouts, it allows the body to be challenged in more natural, fluid, movement patterns that break the forward/backward, up/down monotony.
The greatest benefit I see in using the Core Hammer with pregnant and postpartum clients is the constant, safe engagement of the core for proper trunk stability. At all times the core is working without excessive load or strain. This is vitally important as we do not want to put more stress on the core muscles and fascia which are already under tension as the fetus grows. As the core heals postpartum, again we do not want excessive load or flexion exercises so movements with the Core Hammer give women the opportunity to move without fear of further injury.
It is my hope that more coaches learn about the effects of pregnancy and birth on a woman’s body so that programming becomes more specific for postpartum healing. It’s a time when women need the most support, in all areas of her life, and her return to movement is a serious thing. Just like any athlete returning from a surgery or major injury, proper steps need to be taken to ensure a successful rehabilitative process.
The first thing that MUST happen after birth is healing through rest. These first 6-12 weeks are vital to not only the mother’s body, but to her relationship with her child and the child’s foundation of trust in the world. This time is critical to each being’s life long health.
We, as coaches, can ensure this time of rest by checking in with our clients to talk about who is coming to help them in the first few weeks, are they hiring a postpartum doula, do they have a food train set up or meal delivery service, are they using cloth diapers and need a laundry service for the first couple weeks, does she have breastfeeding support groups and professionals she can contact for emotional/mental support. She and her partner NEED the village to step in postpartum. They NEED support even if they don’t ask for it. Encourage other members to reach out to them frequently.
A woman can perform movements at home in the first 6-12 weeks, these can be found in my How to go from Birth to Lifting download.
When she’s ready to come back to training, you’re going to look at her return from a rehabilitative lens. This is a time to practice true periodization of her programming. Think progressive load, simple to complex.
And please, please remember: Every body is DIFFERENT.
One member who was really active during pregnancy may struggle as a new mom. Another who had an emergency c-section may take longer to heal but is ready to get to the gym 3 months postpartum. You can’t assume anything with pregnant women and moms, you need to ask and have thorough conversations each time you see them. Yes, things can change overnight.
Check in on the above areas each time you see your pregnant or mom members. It will help you assess their current status and possibly tweak the session to best fit their needs.
1-4 months PP: Light and slow (body weight, walking, tempo)
3-10 mos PP: moderate heavy and medium speed (added weight; 40-70%, normal movement speed, tempo)
8-14 mos PP: heavier and slow and light and fast (added weight; 60-90%, tempo, faster movements like running, jumping, biking with body weight)
14+ mos PP: heavy and fast (olympic lifts with varying % up to 90%)
It can take some, if not most, women up to 2 years to rebuild to full athleticism where they’re engaging in dietary restrictions with more frequent and intense training weekly routines. Fun fact, 2 years is also the time midwives and doctors recommend between babies. Ancient texts and science have taught us that the female body needs plenty of time to recuperate and replenish stores between pregnancies. As natural as pregnancy is, it’s extremely taxing on the body. We need to start creating this atmosphere within our gym culture to reflect this as normal. It’s not a race to see who can double under or kip or run the quickest after birth; it’s about long term health, reducing injury rates, improving birth outcomes, and giving clients the specific programming adaptations they need for their unique bodies.
If you have any further questions, please reach out to me through my website, prokreate.co. I want all coaches to feel confident in their training of pregnant women and moms as it is an opportunity to be a game-changer and witness to strength, vulnerability, community, and family!
]]>Top 4 Tools To Train An Athlete - By Master trainer Helya Glen
]]>Athletic training is not something every trainer is familiar with, but it is extremely important because it focuses on performance. We as humans perform a task every day: going for a walk, taking a shower etc. If you can think like an athletic trainer, you can help clients avoid issues like knee pain, carpel tunnel and plantar fasciitis. Why? Because athletic trainers don’t just make people sweat, they have a clear purpose: to perform a certain task at your highest potential.
1. BODYWEIGHT
Always start with the basics
The body finds the path of least resistance so it doesn’t quite matter if you are starting with a seasoned athlete or a newbie, everyone needs help finding the right path for their anatomy. So starting with the bodyweight basics: squats, lunges and planks and moving to: weighted back squat, deadlift and press. All of these are extremely beneficial for any athlete and regular person. These movements are compound and transferable to most things in life. They are push/pull movements that equally balance out the body.
2. CORE HAMMER and SYN RINGS
Unequally weighted tools create resistance alongside balance.
Athletes are great performers because they can control their neuromuscular movements. They can start and stop, transfer and generate power faster than the average person. So how to build on this? Use tools like the Core Hammer. Practice swinging with that rather than a regular racquet if you’re training a tennis player. Adding weight increases the load on their nervous system pushing them to have faster and more controlled reaction times.
3. TABATA training
Explosive power has to be practiced in tandem to muscle growth.
Fast movement, low volume, low reps and proper rest equals explosive athlete. Athletes need fast twitch muscles and to constantly push their threshold of fatigue so enter TABATA training. Short and fast intervals of 20 seconds work with a 10 second rest in between, repeat 8 rounds. A great exercise would be sprints, of course. Athletes crush their goals with this!
4. MEDICINE BALLS
Push, pull, carry, and throw.
Athletes perform best in big open spaces where they can throw things as far as they are capable. It’s even better when they have to use extra strength to push a ball that’s much heavier than what they would be playing with in a game. If they can control a weighted ball, they can control anything. Just be sure to couple movements like pushing with pulling. They need a balance. Shocking the nervous system allows it to grow strong faster.
All of the tools above transfer to normal people that are not exceptional athletes, but what normal people do in a gym doesn’t always transfer to an athlete. They are not created equally. As a trainer you’ll be more efficient and get results faster if you put purpose behind movement!
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Core Hammer Twisting Lunge with Slam - Strength Training exercise for personal training clients and athletes
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Andrew Gavigan from MostFit demonstrates one of the very unique strength training exercises that the Core Hammer can be used for. The twisting lunge will help develop rotational and anti-rotational core strength, balance, and coordination. Its a great exercise for personal training clients and sports athletes.
As the athlete steps back into a reverse lunge they must engage their adductors and squeeze their inner thighs together to stabilize. The athlete then rotates their torso, including the Core Hammer, over the front leg. Now comes the fun part; In one explosive move they should step forward into an open stance and slam the Core Hammer as hard as is comfortable.
Repeat for speed or for power.
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Voyage LA Interview with MostFit Founder Andrew Gavigan
]]>Today we’d like to introduce you to Andrew Gavigan.
Thanks for sharing your story with us Andrew. So, let’s start at the beginning and we can move on from there.
After a number of years as a trainer and fitness instructor, I made acquaintance with someone who was in the product design and R&D business. Accessibility and decreased barriers to entry has always been my main focus as a fitness instructor and I had an idea for a simple fitness product. I was able to produce a prototype with my new colleague and it set off a passion for developing equipment. We have since discontinued that first product but 5 years later we have a small line of two very unique, well built, efficient products.
Having no real business or manufacturing experience definitely cost us time and money but we were able to fight through and learn from our experience. MostFit is still a very small company but with great ambitions and some noteworthy success.
Great, so let’s dig a little deeper into the story – has it been an easy path overall and if not, what were the challenges you’ve had to overcome?
Our products are unique and exciting but that also means they are outside the box. This has always provided a bit of a challenge with sales. We experienced sort of a catch-22 many times where we had enough money to create inventory but not enough to market it right, and vice a versa. These are the struggles with a growing business I suppose and they always offer a learning opportunity.
MostFit – what should we know? What do you guys do best? What sets you apart from the competition?
MostFit is home to The MostFit SYN Rings which allow the user to suspend weight plates or kettlebells from an Olympic weightlifting bar creating instability; forcing the user to engage more core and stability muscles and increase overall strength. The rings allow the weight plates to move in all directions, including forward, back, side-to-side, up-and-down and in circular motions.
We also created The MostFit Core Hammer; a first of its kind fitness product, finally making sledgehammer workouts possible without the tire. The Core Hammer is designed just like a sledgehammer, but the head is round and composed of solid urethane, providing the right amount of rebound so the user can establish a rhythm that exactly mimics traditional sledgehammer swings.
This means that sledgehammer workouts can now be done anywhere…in a gym, Crossfit box, parking lot, or at home and multiple users can workout together in small spaces with the Core Hammer, which fits in nicely with MostFit’s principles.
These 2 products both make some standard strength and conditioning methods more accessible and simple to approach, which is our goal.
What moment in your career do you look back most fondly on?
I joined a gym recently in my neighborhood. As I was explaining to the instructor what I do for a living he stopped me, walked around the corner, and came back with one of our Core Hammers in his hands. At a point when you are inadvertently running into people who utilize your product it really makes you feel good.
Contact Info:
see the whole article here:
http://voyagela.com/interview/meet-andrew-gavigan-mostfit-west-hills/
]]>MostFit to Feature the Core Hammer and SYN Rings at the NSCA Coaches Conference
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“We are looking forward to being part of this innovative industry event, and sharing our products and education with coaches and athletic trainers from all over the country,” says MostFit Owner, Andrew Gavigan.
Andrew and his team of trainers will be demonstrating exercises and movements with the Core Hammer and SYN Rings focused on increasing performance and movement among athletes, and building better teams.
During Trade Show hours, attendees will receive 15% off plus free shipping on all MostFit products.
MostFit products include:
The MostFit Core Hammer is a first of its kind, finally making sledgehammer workouts possible without the tire. The Core Hammer is designed just like a sledgehammer, but the head is round and composed of solid urethane, providing the right amount of rebound so the user can establish a rhythm that exactly mimics traditional sledgehammer swings. This means that sledgehammer workouts can now be done anywhere…in a park, gym, Crossfit box or at home and multiple users can workout together in small spaces with the Core Hammer, which fits in nicely with MostFit’s mantra of helping the user be the “Most Fit” they can be – anywhere, any time.
The MostFit SYN Rings allow the user to suspend weight plates or kettlebells from an Olympic weightlifting bar creating instability; forcing the user to engage more core and stability muscles and increase overall strength. The rings allow the weight plates to move in all directions, including forward, back, side-to-side, up-and-down and in circular motions. Portable and easy to store, the SYN Rings can go with you anywhere, fit in a drawer or small spot on the functional training zone floor.
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Explosive Core Strength Circuit for Athletes
]]>These three movements make a simple yet effective combo for building multi-dimensional core strength. Improving functional core strength can be helpful with turning through a punch or following through a pitch. It can also help with a dynamic reach in rock climbing or a quick start on the track.
the first move in the circuit incorporates not just the abdominals but the glutes, lats, arms, and legs. The athlete should control their body down into a squat position as they pull down on the Core Hammer.
not only does it obviously require a great amount of force through the legs and glutes but it then requires the athlete to tuck their knee into their core, control the impact of landing, then extend fully through their hips.
even if the rep count is low this exercise will require the athlete incorporate their core and lats through the same vertical movement which in the end will promote more core incorporation into other full body movements.
Introducing the new line of fitness products brought to you by MostFit®!
Featured Portable Workout Equipment:
-MostFit® SYN Rings - http://goo.gl/G1cgXQ
-MostFit® Core Hammer - http://goo.gl/rrNlTm
MostFit strives to provide unique, effective, and efficient products to the fitness community in an effort to make optimum performance more accessible.
Consult a physician before performing this or any exercise program. You as the user are responsible independently for use of any fitness programs or equipment and assume the risks of any resulting injury.
]]>Stability Strength Series w/ Heather Binns (3 of 3) - SYN Rings Bench Press
]]>The bench press exercise improves strength in your chest while it also hitting your triceps, deltoids and forearms. If you’re looking to get more out of your bench press, you can intensify this lift by attaching the MostFit SYN Rings to the barbell and hanging either weight plates or Kettlebells to the SYN Rings. This allows you to work on improving form and balance in your stabilizer muscles on a whole new level.
Unlike a typical bench press, the SYN Rings do not allow the barbell to absorb all the vibrations, but instead amplifies them as the bar sways during movement. This extra movement delivers oscillating kinetic energy into the body, which requires additional muscle recruitment of the primary, secondary and stabilizing muscles in order to maintain proper stabilization during the lift.
As stated in a previous MostFit blog post regarding the benefits of SYN Rings:
“SYN Rings allow the user to suspend weight plates from an Olympic weightlifting bar creating instability, forcing the user to engage more core and stability muscles, and increase overall strength. They allow the weight plates to move in all directions, including forward, back, side-to-side, up-and-down, and in circular motions.”
All of this is great for rehabbing injuries and pre-habbing to prevent injuries. The MostFit SYN Rings are a great tool to increase stabilizer muscle recruitment and joint function; improve technique, posture, and joint endurance; increase motor recruitment for greater strength; help expand range-of-motion; increase intramuscular tension for greater muscle growth; improve explosiveness in movement; increase neuromuscular control; and to add overall variety to your workouts.
by Heather Binns of Renov8 Fitness
]]>Stability Strength Series w/ Heather Binns (1 of 3) - SYN Rings Bent Over Row
]]>Bent-Over Barbell Row with the MostFit® SYN Rings
A bent-over barbell row is usually performed to improve strength in your lats, rhomboids, rear delts, traps and biceps, all the while reinforcing proper hip flexion. Did you know you can also use it to improve muscle stabilization as well?
By attaching the MostFit SYN Rings to the barbell in a bent-over barbell row and hanging either weight plates or Kettlebells to the SYN Rings, you can work on improving form and balance in your stabilizer muscles. Unlike a typical barbell row, the SYN Rings do not allow the barbell to absorb all the vibrations, but instead amplifies them as the bar sways during movement. This extra movement delivers oscillating kinetic energy into the body, which requires additional muscle recruitment of the primary, secondary and stabilizing muscles in order to maintain proper stabilization during the lift.
As stated in a previous MostFit blog post regarding the benefits of SYN Rings:
“SYN Rings allow the user to suspend weight plates from an Olympic weightlifting bar creating instability, forcing the user to engage more core and stability muscles, and increase overall strength. They allow the weight plates to move in all directions, including forward, back, side-to-side, up-and-down, and in circular motions.”
All of this is great for rehabbing injuries and pre-habbing to prevent injuries. All-in-all, the MostFit SYN Rings are a great tool to increase stabilizer muscle recruitment and joint function; improve technique, posture, and joint endurance; increase motor recruitment for greater strength; help expand range-of-motion; increase intramuscular tension for greater muscle growth; improve explosiveness in movement; increase neuromuscular control; and to add overall variety to your workouts.
By Heather Binns of Renov8 Fitness
]]>Stability Strength Series w/ Heather Binns (2 of 3) - SYN Rings Overhead Barbell Walk
]]>An overhead barbell walk is a total body strength exercise that improves your shoulder complex, chest, back and core while getting a taste of cardiovascular intensity and burning a ton of calories. One way to take this exercise to the next level is by attaching the MostFit SYN Rings to the barbell and hanging either weight plates or Kettlebells to the SYN Rings so you can work even more on improving form and balance in your stabilizer muscles.
Unlike a typical overhead barbell walk, the SYN Rings do not allow the barbell to absorb all the vibrations of movement, but instead amplifies them as the bar sways even more while you walk. This extra movement delivers oscillating kinetic energy into the body, which requires additional muscle recruitment of the primary, secondary and stabilizing muscles in order to maintain proper stabilization during the lift.
As stated in a previous MostFit blog post regarding the benefits of SYN Rings:
“SYN Rings allow the user to suspend weight plates from an Olympic weightlifting bar creating instability, forcing the user to engage more core and stability muscles, and increase overall strength. They allow the weight plates to move in all directions, including forward, back, side-to-side, up-and-down, and in circular motions.”
All of this is great for rehabbing injuries and pre-habbing to prevent injuries, but always make sure you start with minimal amounts of weight and proper form while holding that barbell overhead. All-in-all, the MostFit SYN Rings are a great tool to increase stabilizer muscle recruitment and joint function; improve technique, posture, and joint endurance; increase motor recruitment for greater strength; help expand range-of-motion; increase intramuscular tension for greater muscle growth; improve explosiveness in movement; increase neuromuscular control; and to add overall variety to your workouts.
by Heather Binns of Renov8 Fitness
]]>Pro Athlete Functional Training Workout with SYN Rings and Core Hammer
]]>MostFit got together with three super impressive professional athletes from different sports to put them through an efficient and effective workout at Lockbox in Los Angeles. The workout was lead by Team MostFit athlete Amanda Ruller, Legends Football League player and Canadian Football Game Day Host for the Riders. Joining her was Kim Glass, Olympic Volleyball player, and Shawna Gordon Pro soccer player and instructor.
They started with some isolated strength training, using the MostFit SYN Rings for a stability challenge and to warm up their joints. First some squats then some classic chest press. Next, on to some functional training with an old fashioned Box jump, pull ups, and some Core Hammer slams. All great for explosive strength, core stability, and upper body strength. Training with intensity, consistency, and efficiency is what sets these pros apart and gives them their competitive edge.
Check out the workout, check out the athletes, and check out the equipment.
https://www.instagram.com/itskimglass...
https://www.instagram.com/ssshawnaaa/...
MostFit strives to provide unique, effective, and efficient products to the fitness community in an effort to make optimum performance more accessible. Accessibility is the key to success for athletes and fitness enthusiasts of all levels. MostFit's line of functional fitness accessories make tried methods and techniques simpler and more accessible.
With the MostFit Core Hammer you no longer need a bulky tire for this type of workout. It’s portable and extremely versatile. Swing it like a sledgehammer against the ground, wall, driveway, cement floor or, use it like a mace to develop shoulder strength, mobility and stability. The long lever and distally loaded end provide endless options for unilateral and asymmetrical strength challenges, core exercises and rotational, mobility and stability work. Ideal for small group training, one on one training, athletic conditioning, bootcamps and more. Available in 8 lbs and 12 lbs.
Note: Consult a physician before performing this or any other exercise program. It is your responsibility to evaluate your own medical and physical condition and to independently determine whether to use this device. By purchasing this device you assume the risk of any resulting injury. Thoroughly inspect your MostFit Core Hammer before, during, and after every use for damage to the handle, head, and for a secure connection. Discontinue use if there is any damage. Although the Core Hammer is meant to be used as an exercise apparatus, and can be used without an impact tire, it is still a hammer and can cause damage to whatever surface it impacts. Solid cement, industrial carpet, and industrial rubber flooring are preferred impact surfaces. Use common sense when using the Core Hammer. Make sure you are clear of any other people or obstructions when swinging the Core Hammer. The Core Hammer has an elastic property, be aware of rebound after impact. Consult guidance from a trained professional and view instructional videos at most-fit.com.
MostFit SYN Rings add a new type of intensity and instability element to weight training and functional training workouts. SYN Rings allow the user to suspend weight plates from an Olympic weightlifting bar creating instability and forcing the user to engage more core and stability muscles to increase overall strength. SYN Rings allow the weight plates to move in all directions, including forward, back, side-to-side, up-and-down and in circular motions. Portable and easy to store, SYN Rings can go with you anywhere, fit in a drawer, or a small spot on the functional training zone floor.
Note: Consult a physician before performing this or any other exercise program. It is your responsibility to evaluate your own medical and physical condition and to independently determine whether to use this device. By purchasing this device you assume the risk of any resulting injury. Thoroughly inspect your MostFit® SYN Ring before every use.
]]>Introducing Team MostFit- Michael Rankin CSCS
]]>Michael Rankin - Head Strength and Conditioning Coach at Drexel University
Michael Rankin is the Head Strength and Conditioning Coach for Drexel University. Michael is responsible for eighteen varsity teams and more than 450 student athletes. Since Michael’s arrival at Drexel he has coached an All-American as well as professional athletes in Basketball, Soccer, Softball, Lacrosse, and Cheerleading. Michael himself has become a National Champion as a Dragon Boat Racer in 2004. Michael was also named 2007 National Strength and Conditioning Coach of the Year.
Michael is certified through the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist as well as a Certified Personal Trainer. In addition, Michael is also certified by USA Weightlifting as a Club Coach and Sports Performance Coach, Level 1 USA Track and Field, Jump Stretch Inc., RKC, and YogaFit Level 1.
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Introducing Team MostFit - Nomi Nilson
]]>Nomi Nilson - Acrobatic Dancer, CrossFit Coach, Gymnastics Coach
Nomi Nilson, graduated Utah Valley University where she received a Bachelor of Fine Arts in Modern Dance, with a focus and research in Laban Movement Analysis and Bartenieff Fundamentals. A former elite competitive gymnast, collegiate track athlete, figure competitor, and professional acrobatic dancer, Nomi has performed and taught movement throughout the United States, Europe, and South America. Currently, she still coaches collegiate and pre-olympic gymnastics athletes, and is a personal trainer and CrossFit coach and competitor. Nomi has a deep love for teaching movement, and fitness, as a means to advance people- in their capacities as moving, capable, powerful, human beings; and to guide them in achieving healthy, connected, bodies and minds for overall wellness and life longevity.
]]>Introducing Team MostFit - Colleen Flaherty
]]>Colleen Flaherty - Podcast Host, Strength Coach, pre natal Exercise Specialist
Colleen Flaherty's passion is allowing women to feel the strength of their bodies and minds with strength training as one direct avenue to getting in touch with one's self. As a woman who's been exercising since she was a teenager and working with kids/families just as long, Colleen knows the confidence, stress-relief, and power one feels from fun, appropriate movement.
"Out of suffering have emerged the strongest souls; the most massive characters are seared with scars." by Khalil Gibran is her favorite quote. After ACL reconstruction in both knees, not only does Colleen have physical scars to prove she's been through battle, she also knows one can not evolve without going through struggle. Lifting weights/resistance training is a physical struggle that makes your body stronger and also challenges the mind to overcome barriers of what we THINK we're capable of. As women prepare themselves for pregnancy and becoming a mother, not only do they have to prepare their bodies, but also their minds, emotions, and spirits. This might mean doing the work to let go of beliefs/stories to emerge more aware, ready to embrace motherhood from a relaxed, open, positive place.
]]>Core Hammer Shoulder Mobility and Explosive Strength
]]>This particular move is made much more effective by using the Core Hammer as resistance because of the distal load, grip, and stability challenge. With proper form the athlete can not only increase mobility in the shoulders and isometric core strength, but also improve Lat engagement and concentric core engagement.
Master Trainer Helya Glen from The Studio in Ventura CA describes some of the pointers for a proper shoulder mobility exercise. She also includes a number of added challenges for ROM and explosive core engagement like changing your grip position and adding a lunge.
Consult a physician before performing this or any exercise program. You as the user are responsible independently for use of any fitness programs or equipment and assume the risks of any resulting injury.
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Introducing team MostFit! - Anthony Eisenhower
]]>Anthony Eisenhower - Martial arts coach and gym owner
Anthony Eisenhower has over 25 years of experience studying, practicing and teaching martial arts including Muay Thai, Tae Kwon Do, Coju-jitsu, Capoeira, Kenpo Karate, Gung Fu, Brazilian Jiu-Jitsu, Savate, Pro Wrestling and Pankration. Anthony holds Blackbelts in Coju-jitsu and Tae Kwon Do as well as Level 2 Khru in Muay Thai. Anthony studied Dance & Gymnastics at L.A. Valley College and at Loyola Marymount University with the purpose of increasing flexibility and endurance for competition (minored in Dance at LMU and was a professional dancer with Meh-Tropolis Dance Theatre). He competed as an amateur and pro in Muay Thai, ISKA Kickboxing, Pankration and MMA. Anthony also performs stunt and fight choreography for music videos, commercials and various film and television projects; past projects include Alias, Birds of Prey, Dark Angel and Power Rangers in Space (Did all the stunts for Blue Power Ranger).
Anthony is also the creator of the Brood 9 Stunt System, which is one of the few Stunt Certification classes taught for Physical stunt work. He has a DVD with the basics of this program through My Mad Methods Productions, and is a contributor to the My Mad Methods Magazine, Onnit Academy, Awake & Alive, Mad Fit Mag, MMA Business magazine, FitMedPro as well as other Fitness and MMA forums.
]]>Introducing Team MostFit! - Amanda Ruller
]]>Circus Trick or Important Training Exercise: The Core Hammer Turkish Get Up - By Justin Lind
]]>By Justin Lind
Balancing the core hammer on end while performing a full Turkish get up might look a little silly, but it brings numerous benefits to your program. The balance, stability, and control required cannot be trained with any other tool out there. Even if this movement seems too lofty (or perhaps even impossible) for you, the progressions towards completing it bring their own host of benefits. While the full version surely turns heads, with the Core Hammer Turkish get up, the journey is the destination.
This article aims not to be an in-depth guide about all of the intricacies of the Turkish get up. Myself and others have covered that at length elsewhere . No, this article will remind you of the key points to smooth get ups and show how the Core Hammer can bring even greater value to an already invaluable movement.
Many people attempt to curl their shoulders off the ground to initiate the get up. Beginning with a sit-up seems to make sense but this technique will see your progress stall out once you move to heavier and less stable loads. Instead, drive through your planted foot and roll onto your opposite shoulder, then pull up onto your elbow. From there, press up onto your hand.
You will maintain greater contact with the ground and find more strength and stability. While it’s not an abdominal crunching exercise you will actually feel even greater core engagement. This method uses contralateral loading (cross-body) because your opposite-side arm and leg see the primary work.
Smooth Turkish get ups - especially with huge or unbalanced loads - hinge on maintaining solid structure under the weight. Each position and the transitions between them should feel completely solid. Many athletes move quickly through their weaker positions or allow themselves to fall out of one position and catch in another. Like the sit-up technique, this will not present an obvious issue until attempting heavy or unstable loads.
Focus on establishing one position before transferring weight into it. A prime example of this principle comes when descending back down from the get up. Too many athletes tip and fall from their lunge onto their hand. While they only lose control for a split second, re-establishing control can lead them to drop the weight. Instead move slowly and deliberately, placing the hand lightly on the ground and then smoothly transferring your weight onto it.
Apply this same deliberate approach to the entire movement, up and down.
Let your first get up with the Core Hammer be a more stable version so that you can adapt to the weight. Grip the handle just below the head to hold it like a dumbbell. This progression still presents a stability challenge because of the asymmetry, but is easier to balance than later progressions. You can increase the imbalance by gripping the handle further from the head of the Core Hammer.
Once you feel confident in this first progression, move to holding the Core Hammer vertically with the head pointing straight up. As with the previous version, gripping further from the head increases the stability challenge. As your strength and balance develop, work to move your grip further and further away from the head, eventually gripping the handle from the very bottom.
For a truly impressive challenge, try the most advanced version of the Core Hammer Turkish get up. Balance the hammer vertically in an open palm. Develop control by balancing the hammer in this position for extended holds. Next, attempt movements such as squats and lunges, eventually progressing to the get up.
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Introducing team MostFit! - Dr. Santo Riva DPT
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victoryperformancept.com instagram.com/victoryperformancept facebook.com/victoryperformancept
Dr. Santo Riva DPT, OCS, NASM-CPT is the founder of Victory Performance and Physical Therapy. Dr. Santo received his doctorate in physical therapy from the University of Southern California. He is also in the 10% of physical therapists that are certified by the American Board of Physical Therapy Specialties as an orthopedic clinical specialist. Dr. Santo has a passion for helping people move better and be stronger.
]]>Introducing team MostFit! - Trainer and Blogger Kasey Brown
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Kasey is a Certified Personal Trainer and the creator and voice behind the POWERCAKES blog and website. She's been voted Top 10 Inspiring Healthy-Living Bloggers To Follow by SELF Magazine and is a best-selling author of the book, BODYpeace. Kasey has been a blogger since 2011, is the owner of True To You Fitness Personal Training, an IDEA Inspired Advisor, FitFluential & FitApproach Ambassador, has written various articles and been featured in SELF, Women's Health, Fitness Magazine, & The New York Times, and has a Bachelor's Degree in Health & Physical Education.
Kasey has a great passion and enthusiasm for fitness, fueling your body, cooking and baking. Kasey prides herself on teaching the importance of everyone finding their own balance in life.
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