Personal Trainers React!: Recent Episodes
Jon Messner
Jon and Drew talk about training trainers, single leg reach, split squats, and pumping iron with kettlebells.
Jon and Drew talk about training trainers, single leg reach, split squats, and pumping iron with kettlebells.
Drew and Jon talk about explaining exercises to clients, grip strength, desigining a music studio, hiking together, and screening new clients.
Drew and Jon talk about explaining exercises to clients, grip strength, desigining a music studio, hiking together, and screening new clients.
Drew and Jon talk about managing expectations, exercise addiction, teaching eating habits, national pride, less is more, and Paul Simon.
Drew and Jon talk about managing expectations, exercise addiction, teaching eating habits, national pride, less is more, and Paul Simon.
Drew and Jon talk about websites to drive business, owning a gym and sleep, armchair fitness experts, and artificial intelligence.
Drew and Jon talk about websites to drive business, owning a gym and sleep, armchair fitness experts, and artificial intelligence.
Drew and Jon talk about sleep, working with other trainer's clients, new/old exercises (bracing), and birth control.
Drew and Jon talk about sleep, working with other trainer's clients, new/old exercises (bracing), and birth control.
Drew and Jon talk about being successful in business, 2020 silliness, and revisiting foam rolling.
Drew and Jon talk about being successful in business, 2020 silliness, and revisiting foam rolling.
Drew and Jon talk about single leg squatting in a big box gym, pull-ups with gymnastic rings, and being wrong about the seated row.
Drew and Jon talk about single leg squatting in a big box gym, pull-ups with gymnastic rings, and being wrong about the seated row.
Drew and Jon talk about smart track racing, back pain and squatting, and common sense split squat technique.
Drew and Jon talk about smart track racing, back pain and squatting, and common sense split squat technique.
Drew and Jon talk about how strength training improves posture and the new FMS scoring system.
Drew and Jon talk about (1) sitting and glute strength, (2) socializing and strength training, and (3) body shaping.
Drew and Jon talk about great movies (Tom Cruise!) and running injuries (yes, they are related!) They also talk about The McGill Curl-Up, the side plank, and sciency-fitness terminology.
Drew, Katie, and Jon talk about bench pressing, the joint-by-joint approach, and the medical orthodoxy.
Drew and Jon talk pushup technique, core strength and foot strength, and college distance running (20%!) https://www.richpersonaltrainer.com
Drew and Jon talk about back pain, Dr. Stuart McGill and spine research, Mike Boyle and strength training, mobility training, and gluteal strength.
https://www.richpersonaltrainer.com
Drew and Jon talk about coaching clients on referrals and discounted personal training costs.
Drew and Jon talk about success in personal trainer, striving for perfection, training your first client, Drew's injuries, Jon's injuries, and core training.
Drew and Jon talk about deciding to eat breakfast, stunted growth, the weighted sled, finding a new personal trainer, and BBQ ribs.
Drew and Jon talk about track coaching and recruiting, sprint training for distance runners during the summer, and the 3 most important exercises.
Drew and Jon talk about protein consumption, functional bench pressing, back stretching and deadlifting.
Drew and Jon talking about upper body stretching, the functional bench press, getting new clients to buy-in, and the meaning of life.
Drew and Jon talk about how the competitive distance runner (1500, 5K, 10K) can improve their times with strength training and sprinting (one and the same).
Drew and Jon talk about meditation and prayer, and conditioning for college and high school athletes.
Drew and Jon talk about teaching the FMS, paying for a personal trainer, meditation noise, bridging mechanics, reaching (deadlifting) mechanics, and the awesomeness of foam rolling.
Drew and Jon talk about the fix for runner's knee and long term development of professional runners.
https://www.richpersonaltrainer.com Rich Personal Trainer // Helping new personal trainers get rich in a sustainable and meaningful way
#158
- Scoring the FMS correctly
- The connection between testing and an exercise program
- Selling personal training in a health club
- Teaching the bridging differently
- Focussing during core exercises
- Stretching and low back pain
Drew and Jon talk about sprinting and achilles pain, heel dips, sticking to the training program, minimalist shoes and gait, and pool running.
Drew and Jon talk about split squats, bridging technique, core exercises, knee replacment surgery, and joint warmup.
Drew and Jon talk about plyometric training and its effect on; pregnancy, the speed ladder, sport and exercise, and walking.
Drew and Jon talk about the importance of the big toe and glutes when addressing plantar fasciitus in runners.
Drew and Jon talk about (more!) grip strength, learning something new everyday, and the ever-evolving process of being a personal trainer.
Drew and Jon talk about strength training, and the difference between exercise and sport.
Drew and Jon talk about core training for runners and increasing longevity in the sport.
2021 Year-End Review. In part 5 of 5, Drew and Jon discuss the importance of squatting for knee strength.
2021 Year-End Review.
In part 4 of 5, Drew and Jon discuss the importance of grip strength while rowing.
2021 Year-End Review
In part 2 of 5, Drew and Jon discuss Nike shoes and Bill Bowerman, Joe Rogan interviewing bad people, talking to clients, and overhead pressing exercises.
2021 Year-End Review
In part 1 of 5, Drew and Jon discuss cross country, podcast sound quality, loading exercises appropriately, and deadlifting.
Drew and Jon read, "4 Reasons You Should Hire a Personal Trainer."
https://www.cnet.com/health/fitness/reasons-you-should-hire-a-personal-trainer/
Drew and Jon read, "When Running for Exercise was for Weirdos."
https://www.vox.com/2015/8/9/9115981/running-jogging-history
Drew and Jon read, "Should I try to improve my distance or speed?" https://www.verywellfit.com/should-i-try-to-improve-my-distance-or-speed-2911117
Drew and Jon read, "20 Facts About Fasting." https://fasting.com/fast-facts/20-facts-about-fasting-backed-by-science/?gclid=CjwKCAjw7--KBhAMEiwAxfpkWEE_uxpyzLIuwpRevBQAlWip9Q7lHg07oHkiEPpnfwDG7KT1psgqBxoC1-EQAvD_BwE
Drew and Jon read , "The 4 Benefits of Strength Training for Sports Performance."
https://kairostech.io/the-4-benefits-of-strength-training-for-sports-performance/
Drew and Jon read , "Why Is Talking About Exercise So Uncomfortable?". https://www.thecut.com/2021/09/why-is-talking-about-exercise-so-uncomfortable.html
Drew and Jon read , "Scientists Claim Overeating Is Not the Primary Cause of Obesity".
https://scitechdaily.com/scientists-claim-overeating-is-not-the-primary-cause-of-obesity-point-to-more-effective-weight-loss-strategies/
Drew and Jon read , "10 Things to Consider Before Choosing a Personal Trainer".
https://www.huffpost.com/entry/choosing-a-personal-trainer_b_6085318
Drew and Jon read , "Evolution of the Fitness Industry".
https://www.clubready.club/blog/evolution-of-the-fitness-industry-a-brief-history-of-the-public-gym
Drew and Jon read , "5 Things To Do When Back Pain Just Won’t Go Away" by Dr. David Chang.
https://www.drdavidchangmd.com/blog/5-things-to-do-when-back-pain-just-wont-go-away
Drew and Jon read an article that combines different training philosophies -- bodybuilding, HIIT training, Yoga, etc. -- into one program. Drew and Jon think this is crap programming... except Jon likes (really!) the last article section.
https://www.shape.com/fitness/training-plans/perfectly-balanced-week-workouts
Drew and Jon read an article that explores the theory(ies) behind the current trends of physical fitness and culture. https://physicalculturestudy.com/2018/08/28/a-brief-history-of-physical-fitness/
Drew and Jon read The Onion (satire).
https://www.theonion.com/pros-and-cons-of-standing-desks-1824286035
https://www.theonion.com/man-s-genetic-predisposition-for-heart-disease-no-match-1819579706
https://www.theonion.com/marathon-training-tips-1819592248
Drew and Jon talk about the "fitness quick fix", and how to avoid internet misinformation.
https://www.eatthis.com/seven-minute-workout-ideas/
Drew and Jon talk about knee replacements, and under what circumstances such an invasive procedure is acceptable.
https://www.shape.com/fitness/training-plans/beginners-guide-running-5k
Drew and Jon talk about how to train for your first 5K road race. https://www.shape.com/fitness/training-plans/beginners-guide-running-5k
Drew and Jon talk about calluses, walking gait, running gait, and how calluses can be avoided.
https://www.insidehook.com/article/health-and-fitness/callused-feet-good-you
Drew and Jon talk about fitted shoes and common footwear misconceptions.
https://www.consumerreports.org/health-wellness/how-your-shoes-should-fit-a4426938353/
Drew and Jon talk about supplements; their benefits and their effects on intermittent fasting.
https://cartergood.com/diet-supplements/
Drew and Jon talk about the stages of back pain, and how exercise corresponds with each stage.
https://www.healthpartners.com/blog/how-to-tell-if-back-pain-is-serious/
Drew and Jon talk about how personal trainers set goals for their clients.
https://www.theptdc.com/your-smat-goals-are-stupid
Drew and Jon talk about the pros and cons of intermittent fasting.
https://www.webmd.com/diet/features/is_fasting_healthy#1
Drew and Jon talk about the first Olympic transgender athlete (weight lifting) and its implications for women's sports.
Drew and Jon talk about HIIT training, and why it's important to have exercise rules.
Drew is skeptical of HIIT, whereas Jon is excited to purchase equipment so his clients can do HIIT after strength training.
The downside of this article is that it cites questionable research.
We rate this article 2 out of 4: ⭐⭐
Drew & Jon read the news!
Drew and Jon discuss (a) how to treat Parkinson's Disease (b) the fitness industry rebounding from Coronavirus.
Drew and Jon talk about the future of fitness where robots are the new personal trainers.
We rate this article 4 out of 4: ⭐⭐⭐⭐
Drew and Jon read Reddit!
Drew and Jon debate the notion that those on the West coast are more health conscience. Is it because the West coast is more forward thinking (tech!) or are their exercise habits a way to deal with stress in a competitive work environment?
https://www.reddit.com/r/cscareerquestions/comments/ktmway/ive_noticed_several_silicon_valley_engineers_are/
Drew and Jon read "Food as Medicine: Does What You Eat Influence Your Health?"
🅰️ Does eating certain foods cure disease or 🅱️ does eliminating food (fasting!) cure disease?
This article supports the former idea (a), and Drew and Jon make their argument for the latter (b).
The human digestive system is efficient at finding nutrients , but in our "food-ready" society we eat WAY TOO MUCH, which can cause a host of issues (diabetes, auto immune dysfunction, skin conditions, etc.)
https://www.healthline.com/nutrition/food-as-medicine#disease-risk
Drew and Jon read "11 Reasons Why You Should Never Wear Flip Flops".
We rate this article 1 out of 5 ⭐
This article has an agenda; human beings need artificial arch support. This is not true! Artificial arch support (a) destabilizes the ankle joint, (b) stresses the patellar tendon (knee joint), and (c) atrophies the hip muscles (the glutes).
On the other hand (or foot!), Correct Toes (a) stabilize the ankle, (b) strengthens the knee joint, and (c) mobilizes the hip muscles.
https://www.thehealthy.com/foot-care/flip-flops-bad-for-feet/
Drew reads the news!
Drew and Jon discuss (a) artificial intelligence, (b) coronavirus business closings, (c) vaccines, and the (d) U.S. military fitness test.
Drew and Jon read "Second Time's a Charm" on Chicago Health.
We rate this article 2 out of 5 ⭐⭐
Surgery is invasive and should be a last resort (unless it's in response to impact trauma). All too often, people have multiple surgeries at the pain site without addressing the pain source.
A good example of identifying the difference between pain site and pain source is knee pain; most individuals who have knee pain have weak and atrophied hip (glute) muscles, and by simply (a) removing the negative and (b) strengthening the hip muscles, symptoms improve.
https://chicagohealthonline.com/second-times-a-charm/
Drew and Jon read "5 Exercises to Train Through Lower Back Pain" on Men's Health.
We rate this article 3 out of 5 ⭐⭐⭐
Back pain is the result of weak glutes, and exercise should create glute soreness. A good place for most novices to start is:
1) Rolling the glutes with a foam roller or lacrosse ball
2) Belly Breathing
3) Bridging
Exercise should not exasperate symptoms, and the back should feel better after exercise (and glutes sore)!
https://www.menshealth.com/fitness/a31040601/exercise-lower-back-pain/
Drew and Jon read "The History of Strength Training".
We rate this article 5 out of 5 ⭐⭐⭐⭐⭐
We loved this article, and we think you will too. It's always fascinating thinking about the FIRSTS...
The "first" car produced.
The "first" television show.
The "first" time someone said a now-common phrase such as, "...Like a fart in the wind".
The "first" time someone lifted something heavy to improve sports performance and physique!
http://thesportdigest.com/archive/article/history-strength-training
Tony Holler Interview (August 2017)
Jon chats with Tony Holler about sprint training. We first heard about Tony when he was interviewed by Anthony Renna on the STRENGTH COACH podcast, and we immediately connected with his message... LESS IS MORE. We very much appreciate Tony's insight and experience, and it is our hope that ALL high school track coaches listen to this very important episode.
Tony Holler is the track coach at Plainfield North High School. Tony retired from teaching chemistry after 38 years in the classroom and has 39 years of coaching experience (football, basketball, and track). Tony Holler is a member of Illinois Track & Field Hall of Fame and Co-director of Track Football Consortium.
Maxine Marathon Mayhem (November 2016)
Jon chats with Maxine about her 2016 marathon experience.
Drew and Jon react to the article, "Correct Toes Review – Are They Worth It?"
Drew and Jon rate this article 5 out of 5 ⭐⭐⭐⭐⭐
We love Correct Toes, and we loved this article review of Correct Toes.
The #1 way to restore NATURAL TOE SPLAY is with Correct Toes (which are easily modifiable for unique feet and toes!) Toe splay creates a natural arch in the foot, and a "wide base" can improve strength up the kinetic chain; the ankles, knees, hips, and lumbar facets.
Correct Toes are an investment in your health. Buy yourself a pair!
https://anyasreviews.com/correct-toes-review/
Drew and Jon react to the article, "Coronavirus Took The Personal Out Of Personal Training. Here's How Trainers Adapted" on CNN.
Drew and Jon rate this article 1 out of 5 ⭐
There is a media push that businesses are adapting to coronavirus restrictions by going online. THIS IS NOT TRUE.
How are restaurants supposed to "take their business online"?
How are laundromats supposed to "take their business online"
How are gyms supposed to "take their business online"?
This article says that personal trainers are adapting to coronavirus with web training, yet it also says that HALF A MILLION trainers lost their jobs. Which one is it? This article contradicts itself.
https://www.cnn.com/2020/12/12/us/personal-trainers-adapt-covid-19/index.html
Drew and Jon React to "Strength Training Will Save The Physical Therapy Profession".
Drew and Jon rate this article 2 out of 5 ⭐⭐
"Tissue tolerance" is often talked about in physical therapy circles (and in this article), but what does "tissue tolerance" mean? Does it mean less pain? Does it mean greater ranges of motion? Is it a byproduct of being stuck in a relationship with insurance companies?
There was mention (towards the end of the article) about the importance of improving motor patterns for long term health, and in Drew and Jon's experience, improving motor patterns is (a) easily measurable and (b) may contribute to decreased joint pain.
https://drjohnrusin.com/how-strength-training-will-save-the-physical-therapy-profession/
Drew and Jon react to "Sprint Training for Distance Runners" published on Runners Connect.
Drew and Jon rate this article 3 out of 5 ⭐⭐⭐
Drew and Jon disagree with the science of the article but agreed with the exercise prescription. Sprint training should be short bouts (generally less than 60 seconds) with full recovery (as much as 5 minutes) . An often overlooked byproduct of sprint training is that sprinting IMPROVES resilience to overuse trauma, which allows the runner to increase their mileage.
https://runnersconnect.net/sprint-training-for-distance-runners/
- Drew and Jon react to "3 Reasons Your Knees Hurt".
https://drgayed.com/top-3-reasons-why-your-knee-hurts-when-you-squat-7a2fa8430a6e
Drew and Jon React to "10 Reasons Why You Should Go To The Gym".
https://www.musclearmory.com/reasons-to-go-to-the-gym/
Drew and Jon react to "I'm A Personal Trainer And Business Owner And I'm Not Afraid of Peloton, Mirror, Tonal, Nordictrack, MyFitnessPal, Or The Nike App."
(This article is on StrengthCoach.com which is a subscription only website).
Drew and Jon react to the Reddit thread "Is The Fitness Trend Just A Fad?"
https://www.reddit.com/r/Fitness/comments/2e1zqh/is_the_fitness_trend_just_a_fad_or_is_it_making/
Drew and Jon react to "Fat but Fit Is A Myth When It Comes To Heart Health".
https://www.cnn.com/2021/01/21/health/fat-but-fit-study-scli-intl-wellness/index.html?utm_content=2021-01-22T06%3A01%3A08&utm_source=twCNN&utm_medium=social&utm_term=link
Drew and Jon react to the article, "Is Crossfit Safe? What '60 Minutes' Didn't Tell You."
https://www.forbes.com/sites/dandiamond/2015/05/11/is-crossfit-good-for-you-what-60-minutes-didnt-say/?sh=109755ae508c
Drew and Jon react to the article, "A Review of Bravey by Alexi Pappas".
https://www.womensrunning.com/culture/people/five-things-we-learned-from-bravey-by-alexi-pappas/
Drew and Jon react to the article, "Your Brain On Barbells: Could strength training help improve your mood?"
https://www.washingtonpost.com/lifestyle/wellness/weightlifting-depression-anxiety-help/2020/09/01/d1036794-e882-11ea-bc79-834454439a44_story.html
Drew and Jon react to the article,"How to Start Running Today; A Beginner's Guide".
https://www.runnersworld.com/uk/training/beginners/a772727/how-to-start-running-today/
Drew and Jon react to the article,"Being Fat Isn't Necessarily Unhealthy".
https://theswaddle.com/all-the-arguments-you-need-to-prove-fat-isnt-necessarily-unhealthy/
Drew and Jon react to the article,"The Great Footwear Debate" published on stack.com.
https://www.stack.com/a/the-great-footwear-debate
Drew and Jon react to the article,"Good and Bad Exercises for Back Pain" on WebMd.com.
https://www.webmd.com/back-pain/ss/slideshow-exercises
Drew and Jon react to the article,"How Did The Government Get The Food Pyramid So Wrong?"
https://www.healthyway.com/content/how-did-the-government-get-the-food-pyramid-so-terribly-wrong/
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "The Negative Impacts Of Weight Lifting".
https://www.lifecoachhub.com/coaching-articles/the-negative-impacts-of-weight-lifting-versus-bodyweight-training/248
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "The Beginner's Guide To Intermittent Fasting" by James Clear.
https://jamesclear.com/the-beginners-guide-to-intermittent-fasting
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Kerry and Jon talk about how a 5-minute meditation practice can help athletes make better decisions during competition.
https://www.youtube.com/watch?v=hcbz0lvOiYA&t=99s
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "The Barefoot Running Craze: Bogus Fad Or Brilliant Way To Achieve Health?" published on precisionnutrition.com.
https://www.precisionnutrition.com/barefoot-running
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "Yoga for Lower Back Pain: Learn the Do's and Don'ts" published on yogainternational.com
https://yogainternational.com/article/view/yoga-for-lower-back-pain-learn-the-dos-and-donts
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "Strength Training: Technique is Everything, Load is King" published on ioncardiff.com.
https://ioncardiff.com/strength-training-technique-is-everything/
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "To Strength Train Right, Trust Your Feelings" published on outsideonline.com.
https://www.outsideonline.com/2418229/strength-training-effort-research
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "Why Running Won't Ruin Your Knees" published on nytimes.com
https://www.nytimes.com/2020/10/21/well/why-running-wont-ruin-your-knees.html
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "How To Fix Your Posture With Strength Training" published on up-australia.com
https://up-australia.com/tips/fix-posture-strength-training/
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "If You've Just Had Covid, Exercise Might Not Be Good For You" published on wired.com.
https://www.wired.com/story/if-youve-just-had-covid-exercise-might-not-be-good-for-you/
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "Core Exercises Every Runner Should Do" published on runnersblueprint.com.
https://www.runnersblueprint.com/core-exercises-every-runner-should-do/
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "What Functional Training Is and Why It's Important" published on Self.com.
https://www.self.com/story/what-functional-training-is-why-its-important
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to the Reddit thread "Activities That Build/Require Core Strength?"
https://www.reddit.com/r/Fitness/comments/ir0b93/activities_that_buildrequire_core_strength/
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Jon reacts to his article, "Real Core Training".
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
REAL CORE TRAINING
Jonathan Messner, MS, CSCS
10,000 years of evolution have turned the human body into an engineering masterpiece. Each movement affects hundreds of thousands of systems within the body and each system is dependent on hundreds of thousands of systems all working in unison. This balance is extremely remarkable, and delicate. Musculoskeletal dysfunction occurs when this balance is disturbed, most noticeably by societal stresses.
Natural stresses occur when the body is in a survival state; hunting for food and running from predators cause stress on the mind and the body. Because these stresses are naturalistic in nature, the body is able to recover from them. Societal stresses are not caused by the “fight or flight” response and therefore, the body is not able to recover from them as well. Societal stresses are caused by repetitive tasks such as exercising too much, sitting too much, and having one too many at the bar after work.
When it comes to improving performance of the human body all too often we place emphasis on strength training, stretching, or both. I feel as though we are missing a crucial first step, and that is restoration of balance. Strength training and stretching without restoring balance will potentially magnify muscular imbalances and lead to injury.
For example: An accountant with chronic back pain tests short for hamstring length. Logic dictates that stretching the hamstrings will alleviate back pain. However, careful analysis reveals that the client has excessive flexibility in their lumbar spine and atrophied glutes, probably from sitting eight hours a day. Even if stretching eliminates some of the back pain, it is only a bandage to the wound; focus needs to be placed on restoring balance of the hip region by limiting the flexibility of the lumbar spine and improving gluteul function.
In my previous writings I compared movement of the body to a switchboard. For movement to be ideal and the body balanced, the right muscles need to fire at the right time, #1, #2, #3. Training muscles to fire at the right time is called activation.
My favorite activation exercises focus on the gluteuls. Contrary to popular belief, the gluteuls are probably the most important part of the core. A healthy, functioning core involves movement at the hips and stability in the midsection. These exercises will appear to be laughably easy to most people. However, if you do not feel these exercises in your glutes, then your core might not be as strong as you think it is.
Supine Brace
- Lay down on your back
- Bend both knees at 90 degrees
- Place a ball between your thighs
- Squeeze the ball, squeeze your glutes, and stiffen all the muscles around your midsection
without lifting your lower back off the floor - Perform 5 to 10 reps, 5 seconds each, 3 sets
Bilateral Bridge
- Begin in supine with bent knees
- Place a towel roll in-between your knees
- Squeeze your glutes
- Lift your hips as high as possible
- Goal is to increase ROM of the hip and feel your glutes fire
- Perform 5 to 10 reps, 5 seconds each, 3 sets
Quadruped Brace
- Position yourself on you hands and knees
- Maintain a good posture with your chest pushed out and your shoulders back
- Place a ball between your thighs
- Squeeze the ball, squeeze your glutes, and stiffen all the muscles around your midsection without rounding your lower back
- Perform 5 to 10 reps, 5 seconds each, 3 sets
Quadruped Hip Extension
- Begin in four-point stance
- Place one knee slight elevated over the other knee
- Maintain a 90 degree bend in both knees the whole time
- Extend the hip without extending the lumbar spine
- Goal is to increase the ROM of the hip and to feel your glutes fire
- Perform 5 to 10 reps, 5 seconds each, 3 sets
Drew and Jon react to the article, "Why Lifting Weights Can Be So Potent For Aging Well", published on The New York Times
https://www.nytimes.com/2019/03/20/well/move/lifting-weights-exercise-older-aging-muscles-psychology.html
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to the Reddit thread "I completed the 30-day squat challenge and actually see results! How to continue?"
https://www.reddit.com/r/bodyweightfitness/comments/1r7yvk/i_completed_the_30day_squat_challenge_and/cdkv6qu/
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to the article, "The Benefits of Functional Core Training", published on active.com.
https://www.active.com/fitness/articles/the-benefits-of-functional-core-training?page=2
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Jon reacts to his article, "Step Inside My Head".
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
STEP INSIDE MY HEAD (2008)
by Jon Messner
I believe there is a better way to train athletes and rehab clients, but we are not there because of lack of education. Lack of education leads to misinformation and misinformation leads to the quick fix. The quick fix is everywhere in society, from fast food to health and fitness fads. It is the nature of our impatient society where the quickest solution is the only solution. These fitness fads are not only giving us a mirage of what we want, but doing more harm than good.
A few of these quick fixes are:
1) Spot reducing works.
There never has been and there never will be spot reducing. If you purchased the Ab Crunch 2000, then you need to stop watching infomercials at 2 in the morning while drinking a martini and smoking a cigar. Quick fixes do not exist and the only way to get rid of that gut of yours is to clean up your diet and start exercising.
2) Women shouldn't lift weights.
This is just silly. Give me one good reason females shouldn't lift weights. "But Jon, I don't want to get big". Let me tell you something sister, the only way you are going to get big is if you lift every day for two hours while taking steroids. Everyone should lift, regardless of gender. Lifting improves the way we look through muscular adaptation and fat loss.
3) You must exercise in the fat burning zone to burn fat.
If you want to exercise in the fat burning zone you should be prepared to do at least an hour and half of cardio everyday, however, this will most likely lead to a spinal injury or a knee injury, or both. Even though cardio can help you lose weight, it will destroy your joints (yes, even swimming). There is a much better way to burn fat; it is called interval training. Google it.
4) Back pain is part of the aging process.
I work in a health club. I love my job, I love my clients, and I love the members, HOWEVER, if I hear one more person say, "Jon, back pain is part the aging process" I truly believe I will lose my mind (even more than I already have). Back pain is a product of you sitting 12 hours a day for the last 30 years and then possibly doing something stupid in the gym to make the problem even worse. Back pain occurs because of faulty movement patterns caused by years upon years of sitting. In very black and white terms, muscles get bigger (hypertrophy) or smaller (atrophy). When you sit a lot, your glutes get ALOT smaller. Your glutes may be the most important muscle when it comes to movement and if your glutes don't work because you don’t have any, then your low back begins to move unnecessarily. Let me be crystal-can see every zit and pimple on your face-clear, if your spine moves too much unnecessarily you will damage it. So please stop exercising on quite possibly the worst invention ever, the rotary torso.
5) Strength and size are the same.
I think this may be the biggest lie we as an industry are trying to overcome. There are many definitions of strength, however on one level, strength is a function of the level of innervation between your brain and your muscles. A great example is the small karate master who can break bricks with his fingers. My clients lift for strength, never size, and we still get great aesthetic results.
There is no such thing as a quick fix. If you’ve been beating your body up for thirty years, it will take a couple of weeks (at least) before you see results. You need to have patience, and if you have read this far, then you’ve definitely demonstrated patience.
In order to grasp somewhat the way I do things, you first must have a very rudimentary knowledge of functional anatomy. This stuff is fun, I swear.
Let’s imagine our bodies as a circuit breaker. Complex movement (any form of movement; walking, playing sports, picking up groceries, moving boxes, etc.) requires those breakers to be turned on in order, #1, #2, #3, etc. If you have faulty movement patterns (like you probably do) that order looks more like #5, #2, #7, etc. Your muscles aren’t “turning on” in the right sequence, and movement is more or less forced upon the body, which causes musculoskeletal damage over time.
Most of the clients and athletes I initially see are injured in one form or another, whether they know it or not. The fact that you are pain free does not mean you are healthy, it just means that the injury you have sustained to your body hasn’t manifested itself in recognizable pain. Most individuals with spinal damage or patella-femoral damage incur the injury long before they feel pain. It is when they feel pain that they decide to try and correct the issue, and it’s usually in the form of treating the pain source, not the injury source. This can, infact, make the injury worse.
Even though no two programs are the same, I go through a pretty standard sequence with my clients and athletes. These phases of training are not absolute, each one falls on the exercise continuum sliding from one side to another and always overlapping with one another.
Phase one involves fixing the core. The core can be defined as the area from your scapula to your knees, and we need all those muscles turning on in the proper sequence at the right time, #1, #2, #3. Mike Boyle calls this neuromuscular re-education, which not only describes what we do, but sounds really cool. The second phase of training involves training movement patterns. Movement patterns or primal patterns are instilled in us before birth and are universal, applying to everyone all the time. These patterns are a constant throughout civilization and a precursor to all forms of movement. Squatting, bending, pushing and pulling are examples of movement patterns. Sitting on the couch playing video games and drinking a bud is not considered a primal movement pattern.
The final phase is what most considers strength training, and it is where we load movement patterns with weight or instability. It is in this phase of training where we see the biggest gains in strength and performance. Chronic back pain or chronic knee pain become a thing of the past and the performance of the athlete attains a whole new level.
These steps cannot be skipped. You would never build a house without a foundation, and all too often, people are exercising who cannot squat, bend, or stabilize their lumbar spine.
Understanding the intricacies of the human body and exercise is extremely complex, and it is not quite as simple as television and bodybuilding magazines would have us believe. Each movement and change of movement affects infinite micro systems of the human body, therefore making the body stronger and pain-free can be an overwhelming and challenging undertaking.
Drew and Jon react to Strength Training For Runners: 5 Rules To Run Faster! published on bodybuilding.com.
https://www.bodybuilding.com/content/strength-training-for-runners-5-rules-to-run-faster.html
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to the Reddit thread "Which weight loss tricks actually worked for you?"
https://www.reddit.com/r/AskReddit/comments/6pft8f/serious_which_weight_loss_tricks_actually_worked/
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to the Reddit thread "Could an L4 L5 really be the root cause of all my issues?"
https://www.reddit.com/r/backpain/comments/hwrq6c/could_an_l4_l5_really_be_the_root_cause_of_all_my/
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon chat with Malia Segal. They talk about behavior and decision making in exercise and health.
More information about Malia can be found here: https://thetherapyinstitutenj.com/about-us-1
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "4 Speedwork and Sprint Workouts That’ll Help You PR", published on Runner's World.
https://www.runnersworld.com/training/a20865004/sprint-workouts-to-increase-speed/
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon take a road trip to Terrace Pond Loop (West Milford) and talk about the Zombie Apocalypse and its ramifications on the fitness and personal training industry.
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "Home Remedies For Fast Back Pain Relief", published on MedicalNewsToday.com.
https://www.medicalnewstoday.com/articles/322582
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "We Don't Need Gyms to Reopen. We Never Really Needed Them in the First Place", published on Insider.com.
https://www.insider.com/dont-need-to-reopen-gyms-we-never-really-needed-them-2020-6
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "4 Signs Your Glutes are too Weak", published on Silver Sneakers.
https://www.silversneakers.com/blog/4-signs-glutes-weak/?fbclid=IwAR3XuScU6iomcRgwxiFlFZBeEO2NvX1uMHNQRu85SJnlxFx0CmYuWTL4nlY
*** THE PODCAST IS SPONSORED BY CORRECT TOES - Listen to the first 60 seconds for a special discount on your next pair!!!
Drew and Jon react to "10 Ways to Lose Weight Without Dieting", published on WebMD.
https://www.webmd.com/diet/features/10-ways-to-lose-weight-without-dieting
Drew and Jon react to "How to Relieve Knee Pain", published on Yahoo! News.
https://www.yahoo.com/news/relieve-knee-pain-100003840.html
Drew and Jon react to, "How To Get the Most Out of Your Exercise Time (HIIT)."
https://www.vox.com/science-and-health/2019/1/10/18148463/high-intensity-interval-training-hiit-orangetheory
Drew and Jon react to "In Defense of Crossfit" by Chris Shugart.
https://www.t-nation.com/training/in-defense-of-crossfit
Drew and Jon react to "Lifelong Patient Syndrome" by Mike Boyle.
https://strengthcoachblog.com/2012/08/03/lifelong-patient-syndrome/
Drew and Jon react to "Don't Go Barefoot" published by Yahoo! Lifestyle.
https://www.yahoo.com/lifestyle/podiatrist-footwear-pick-153042757.html
Drew and Jon react to "Does It Hurt" by Coach Mike Boyle.
https://www.strengthcoach.com/public/1602.cfm
Dr. Pete and Jon talk about back surgery, chiropractic care, and the importance of coaching in strength training.
Jon and Drew drink Tequila and talk meditation, gratitude, and the business of personal training.
Jon and Drew drink Tequila and talk intermittent fasting, running, and predicting the future.
Jon talks about intermittent fasting, and why he does 22 hour and 45 hour (2 days!!) fasts.
Jon talks about how strength training improves his physical health, posture, and mental health.
Jon reboots the podcast (again) and talks about his history as a runner and sets up the next four podcasts where he will talk about why (at 40 years old) he strength trains, fasts everyday, runs, and meditates.
Mike is the head Track & Field and Cross Country Coach at Georgian Court University in Lakewood, NJ. Mike and Jon talk about Mike's athletic career and preparing young track & field athletes for college. Mike can be reached https://gculions.com/staff.aspx?staff=53
Mike Boyle is the owner of Mike Boyle Strength and Conditioning. Mike and Jon talk about Mike's journey from being an athletic trainer and bartender to world renowned strength coach. Mike can be reached at http://www.bodybyboyle.com
Dr. Ray McClanahan, DPM is the founder of Northwest Foot & Ankle (Portland, Oregon) and the inventor of the Correct Toes. Ray and Jon talk about natural foot care and how to determine the right shoe size for your foot. Dr. McClanahan can be reached at https://www.nwfootankle.com
Drew and Jon drink Tequila and talk about exercise related injuries and making rules for yourself.
Chuck Schneekloth is the founder of The Garden State Track Club and a runner. Chuck and Jon talk about running, the challenges of running an organization, and the importance of relationships in business. Chuck can be reached at https://www.gardenstatetc.org
Maxine Presto is a runner and traveller, and she recently completed the 2100 mile hike of the Appalachian Trail. Maxine and Jon talk about her journey and how her body held up (mentally and physically) to hiking 20 miles a day with 30 pounds on her back.
Kevin Larrabee is a personal trainer, strength coach, and the owner of Allied Strength in Gloucester, Massachusetts. Kevin and Jon talk about becoming personal trainers and strength coaches in the private sector. Kevin can be reached at http://alliedstrength.com
Dr. Peter Aloi, DC, MS is a board certified Chiropractic Physician at Atlantic Medicine & Wellness in Wall, New Jersey. Pete and Jon talk about the benefits of Active Release Technique and common misconceptions about chiropractors. Dr. Aloi can be reached at https://www.amwwall.com/our-team/
Craig Segal is a runner and co-owner of Runner's High in Freehold, New Jersey. Craig and Jon talk about high school and college distance running. Craig can be reached at http://www.runnershighnj.com/trainer/craig-segal/
Jon Rimmer is a personal trainer and business owner. Jon and Jon talk about the trials and tribulations of the fitness industry, big box gyms, and personal training. Jon can be reached at http://www.trainingrim.com/index.html.
Drew Seaver is a personal trainer and runner. Drew and Jon talk about the challenges of personal training and convincing people to exercise. Drew can be reached at https://rwjrahwayfitness.com/services/personal-training/staff/andrew-seaver/
The gang chat with Joe Compagni, head track & field and cross country coach at Monmouth University.
The gang chat about marathon training, exercise variability, and answering listener questions.
The gang chat about plantar fasciitus, beginning a training program, and the most important question in track and field.
The gang chat with Max Prokopy, director of the Speed Clinic at The University of Virginia.
The gang chat about knee pain and triathletes, core training after a long run, and weight loss.
The gang talk about motivation, transitioning to a natural-strike shoe, and interval length.
The gang chat about rest during intervals, knee pain and back pain while running, and brain training.
The gang chat about marathon training, cracking knees, and transitioning a high school program to an interval-based system.
The gang chat about triathlon training, 5k training, and time comparison between the 800 and mile.
Jon's audio excerpt from the NJ Marathon in April, 2014. Submit a question here! Subscribe here!
The gang talk about high school coaching, progressing 10 second sprints, and rolling the glutes.
The gang talk about shin splints, front squats, and 10-second sprints and 10k training.
The gang chat with Dr. Ray Mcclanahan, founder of the Correct Toes and Northwest Foot and Ankle.
The gang talk about knee pain and running, knee pain and walking, and can you do too much glute exercise?
The gang talk about treadmill running, knee pain, and running intervals in a public place.
The gang talk about getting in shape to run intervals, testing for the state police, and Crossfit for distance runners.
The gang talk about 10-second sprints and running a 5k, speed work and age appropriateness, and back pain after running.
The gang talk about transitioning out of wearing orthotics, low back pain, and sit-ups.
The gang talk about the older runner and joint issues, jogging for soccer players, and hate mail.
The gang talk about warming up for running, hip pain, and transitioning from running mileage to running intervals.
The gang talk about orthotics, the runner's stitch, and compliance in a high school program.
REWIND MONDAY
Core Training for Distance Runners #3 - February 2014
The gang talk about runner's knee, the validity of interval training for post-collegiate runners, and illness affecting training.