Training the Client That Hates Exercise - GUEST POST

Today is a guest post from Adam Tombelaine from www.bt-fit.com.

 If you have spent any length of time in the fitness industry the wake up call comes pretty quickly. You get a solid education of exercise science along with a couple high level certs. You are up to speed on the sliding filament theory; the energy system; and how to target the biceps femoris. You are excited about getting people into the best shape of their lives. Right? You meet and assess your first collection of clients and you realize something. Something that you hadn’t even considered before - the stark reality that a good amount of the people you are excited to motivate and inspire absolutely hate exercising. If it wasn’t for their doctor scaring them into exercising by telling them that they will die young, they’d be on the couch right now eating some potato chips and watching Two and a Half Men. 

But alas, they are in your world, fighting kicking and screaming as this is the last place they want to be. So how do you give these people the same joy about exercising that you have? How do you make them FEEL what being strong and fit makes in their life? How do you get past the easy road of wanting to punch these people in the face and really get in their corner to get them some sweet results? Here are some of my suggestions:

1. Find Their Sweet Spots 

 I see it all the time. A trainer will take this person and perform their highly technical FMS screen ---not communicating with the client at all.  And then go on some rant about how their hip flexors being too tight, their OH SQ score is low, and their rotational stability needs a lot of work. Unfortunately, you tell them they are going to need 6 weeks of intensive corrective work before you even let them into the big boy area to touch some weights. Then you go home and write some ridiculously elaborate program that looks more like Kobe Bryant's rehab program than an appropriate training program for this client. Nice work. 

 The first week should be all about courting this individual. You should run them through a battery of exercise testing, communicate with them to find out what exercises this person feels good doing, which ones they completely suck at, where their comfort zones are, what makes them feel confident, and what makes them feel completely defeated. Then take this compiled data and compose a program that allows you to slowly target your objectives---while simultaneously breeding confidence and trust in the program you are creating. Did I mention communication is extremely important? In other words figure out what will make this person want to come back week after week again to train with you.

 2. Compliment when needed...not when wanted.

The person that hasn't exercised much in their life and would rather just avoid it altogether, will need constant positive reinforcement during the first phases of your program. Reiterate accomplishments often.

“Hey last week you could only do 8 squats at that weight now you get 15 easily, great work!”...or...
“2 weeks ago you couldn't even do a single leg squat now they look solid, great job!”...or...
“Wow you are making those dumbbell presses look easy!"

You’d be surprised at how far saying the little things takes you. Fact is people seek instant gratification. It is the way our society works now and these tidbits can give this person confidence. Even if they have a very long way to go; highlighting their improvements gives them the mental boost of reaching goals quickly.

 3. Set Up Periodic Challenges 

This is a great achievement oriented strategy that can build confidence and belief in the system of training. Here is an example:“Hey you are really improving your conditioning and I want to set up a little fitness challenge for you. Let's try 100 Bodyweight Squats, 100 Push Ups, 100 TRX Rows, and I bet you can smash it in under 10 minutes”. 

Then when they do it, pump them up. They will get a huge ego boost from conquering a challenge they probably would have been scared to perform before. Once completed they can brag to their spouse, peers, or whoever about how they are killing their fitness program!

Conclusion: 

 These are 3 very applicable ways to handle the new client that is very adverse to exercising. Remember, these folks are the ones that prove how good you are at your job NOT the triathlete that would be highly motivated and in incredible shape with or without you. Plus, if you master this population you will have endless income. Now, get out their and crush it!

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Spiking the Ball Too Early and Too Often: What Fit Pro's Can Learn from Barry Sanders

When I was a teen, every Sunday I was wrapped up watching football. My favorite players were the guys that made things happen. They were positional players that moved the ball and created outcomes in the game. It was either the quarterback or the running back that caught my attention. Back in the early 1990s, my favorite player was Barry Sanders--running back for the Detroit Lions. Emmitt Smith of the Dallas Cowboys was a very close second. But Barry was simply too good at his craft to lose the top crown for the best at his position.

Like many other fans, whenever Barry touched the ball my eyes locked in on the screen and they never blinked--as if they had a special function to continuously stare without needing a tear-drop. Barry was elusive at making defenders miss constantly and gaining 100+ yard games relentlessly. The phrase "you can't stop him, you can only hope to contain him" really exemplified his skills. Watch the video below and you will see what I mean.

Like so many that played the game, Barry did something that attracted me to his style even more. In so many Detroit Lion games in the 1990s, it was inevitable that Barry would rack up rushing yards, catch some balls in the flat and score touchdowns; and eventually help his team to victory. But Barry did something that set him apart from all the players of that era, including today. Barry never spiked the ball after scoring a touchdown. Barry never celebrated, mocked, or showed a need for attention. Barry would cross the goal and simply hand the ball to the nearest official. He never exalted in celebration after scoring a touchdown. He quietly tossed the ball to an official and trotted back to the sideline. It was just another day at the office for Barry Sanders.

In a time where players and professionals feel the need to "single themselves" out and draw attention to their accomplishment--we forget how to live with humbleness and modesty. This behavior has been trickled into the fitness world. When I first began training clients for money in 1999, there was no social media outlets or marketing platforms. I was humbled that people were willing to pay me for what I thought was just something I loved to do.

With one of my first clients in 1999.

My attitude in my younger days was gratefulness. I knew I had to gain more experience and commit more errors to learn from them. And much like Barry Sanders, I didn't want the attention because I knew I could be better. I knew I was at a stage where I haven't reached my full potential as a fitness professional, trainer, and manager. I was simply performing my job: helping others realize their ability to change their bodies. Today, I don't design exercise programs for clients...I coach them through a transformation. Fitness is simply the vehicle. 

Today, as a new parent I am realizing that attention is something that many people--specially young, often immature fitness professionals WANT. Attention is something that most want to cope with identity, confidence, and self-efficacy issues. These issues are all inter-related and woven into a web of constant reassurance. I know it sounds like I am being more of a psychologist, rather than trainer--but when you think about it...in 1999 I was training and getting results for people (and getting paid). In 1999, the fitness guru that you follow on the internet was probably only 14 years of age.

When I interview trainers for a position of employment, position to intern or when I teach trainers in a classroom setting--I like to touch upon factors that can improve their confidence levels and enhance their identity. And with all honesty, every conversation leads into the experience factor. All roads to confidence, self assurance and identity lead to gaining experience. Experiences that comes from trial and error. I have alot of respect for people that admittedly committed mistakes in their career and have learned from them...and can still be in business!

Patting oneself on the back is a self-assurance cue. It is a reminder that in this day in age of thousands of trainers networking on social media, that we remind them that "Hey"...I'm a trainer too!" This lack of identity is accompanied with a lack of confidence. I have found trainers that tend to copy what other fitness professional preach or advocate lack a bit of confidence in their ability to troubleshoot and develop a style of their own. 

Most trainers that "spike the ball too often" to attract attention fall into two categories:

Lack of experience training others, so the advice platform or business is based on the training they have accomplished for themselves. This is sometimes called "Bro-Science". When I was younger, I was a professor in "bro-science" as 95% of the advice I dispensed was based on my own findings in the gym. I tried many types of training routines that I clipped out of the magazines and applied them to my own workouts.  I tried workouts from Rich Gaspari, Lee Haney, Dorian Yates, Arnold, and Mike Quinn. These were all bodybuilders that had the muscles, so I simply copied their routines. When it came time to work and people asked me for advice, I simply dispensed the info I read from these guys. I only made it sound like it was mine :=)

Lack of training oneself, so the advice platform or business is based on the advice given from a personal coach or trainer. "My trainers says..." is something I hear all the time from my clients. But it is something that is hidden from view when it comes to the internet's plethora of fitness experts. Most young trainers do not possess much "under the bar" experience and therefore, the information they dispense is based on what they learn from their own coach. Passing along information is fine; but discovering what works on you and applying it to someone else is not. 

Social media puts a tremendous amount of pressure on fitness professionals because it is a gathering place for self-reassurance and identity. If you don't speak "fitness", you won't be regarded as a "fitness person" or "trainer". That self-imposed pressure causes many to constantly "spike the ball" after every accomplishment. From having an article published in a magazine, reaching a new personal record (PR), or being seen with a fellow fitness enthusiast--we feel compelled to snap a photo, post a tweet, or look for admiration from our followers.  I say "we" because I have fallen for it before. And admittedly, it comes from my need to identify myself as a fitness professional in a field over-flowing with the wrong types of fitness professionals. 

However,  there is a difference. Barry Sanders was good--actually great---at his position. He was so good, that he was humbled by attention, accolades and compliments. He scored a touchdown and walked off the field. And everyday,  there are thousands of trainers--good ones--that do great things with clients -and simply walk off the field. Everyday there are fitness professionals that create a spark in people that ignites the fires of transformation and after doing so...go home, happy and content.

Here are some things that can help those that feel compelled to "pat themselves on the back", or "fish for compliments":

Identity - Your identity as a fitness professional, strength coach, or trainer is developed by your clients, athletes and colleagues. When you are proficient at your craft, those that you serve recognize you and identify you as the professional responsible for your service.

Confidence - It is acceptable to make mistakes. The goal is to understand your mistakes and learn from them. The more you work with clients of different abilities and conditions, the more confidence is built with your programming skills.

Self-efficacy - Once you accept your responsibilities as a fitness professional, your confidence grows with each client. Each client is a tool to prove your skills. The more client you train in a week,  the more opportunities you encounter to prove yourself as a viable fitness professional. 

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What To Do With All That Education, Passion & Muscle?

Most new trainers concentrate on the aspect of becoming certified and being crowned a legitimate fitness professional. Most trainers confuse a certification with a license. Some believe that passion trumps education. Some also believe that a certification is the “end all be all” of the qualification process. 

I wanted to provide a brief description of each qualification.

A CERTIFICATION is absolutely nothing more than proof that you passed a specialized test. Granted by a professional organization, a certification is issued after a formal course. The legitimacy of that course curriculum is dependent on the educational institute or the organization. 

A LICENSE is a requirement by an appropriate government agency (example: State Department). These are two very different pieces of paper. The license carries much more weight and includes a lengthy process to obtain. This process relies on a successful college education and testing. 

A DEGREE is a title conferred by a college or university that indicates completion of a course study or academic achievement. Associate's degrees are obtained from a 2-year college career. These degrees are slowly becoming obsolete and weak in the career marketplace. A Bachelor's degree is obtained from a 4-year college career. This degree is the norm--however, this degree is also losing some staying power as many students are opting to obtain a 6-year degree. The Master's degree is obtained after one has received a BS (bachelor's of science) or BA (bachelor's of arts) and completes 2 more years of study at the college level.

Furthermore, PASSION is a strong compelling feeling about something—as in love. EDUCATION is the act of imparting or acquiring a particular knowledge or skill-set (dictionary.com). One can have passion—but have no knowledge of that which he loves. He can only have presumptions on how to care for it to best serve him—without education, one is limited at what you can do to best serve another in their best interest.

Most of today's new breed of personal trainers is becoming certified through fitness organizations or secondary schooling systems. These programs can last anywhere from 3 months of home-study or 9 months in a community based education program. This process can differ in length depending on the organization, province, or financial allocation. Either process, a trainer has to get their study on and start somewhere. I prefer learning from an educator that spends time in the field--actually training clients and training regularly. 

The path seems pretty clear cut until the education process ends and the trainer must decide on what turn they want to take next: work for a commercial establishment or start-up a business---or in some sad cases...do nothing. In my career in meeting with countless new trainers and discussing their backgrounds through interviews; I have condensed my experiences with interviewees into three categories:

• Those that work in a commercial gym setting are likely to succeed as a trainer and future business owner.
• Those that receive a certificate or education and directly move towards a business start-up struggle and eventually dissolve the business. 
• Those that wait or do nothing after formal education, tend to fail because of a loss of motivation, resource disconnect, and failure of network support.

Again, this is purely opinion based. However, please consider that my opinion is based on sitting across from an office desk with male and female applicants and interacting with students since 2002. Not all successful trainers and business owners follow this route that I have outlined. Some have had success through different means. I want to offer explanations for my finding listed above:

Most trainers that work for a commercial business learn to work under pressure. They learn to create and meet monthly expectations. Those that can grip this concept and SEPARATE the business side from their passion will have success. Those that feel overwhelmed by the business-end of personal training and feel it is defining them and undermining their level of passion--eventually fail.

Those that work in a commercial setting meet more potential clients than you would with a store-front studio. Potential customers are ENCAPSULATED in a gym. This is a great thing for any trainer. Potential clients walk in and out of a gym yearning to learn something new or receive some sort of direction. Once a trainer understands this...they will come to grips with learning the business side of personal training. It is not a bad thing to provide direction to unknowing exercisers; however, gaining the confidence and proper communication script is key.

Those that become certified and go straight to the town hall to declare their business will struggle. Unless you have help in understanding the business side of opening a studio---it will be a challenging first year. This is normal in most cases with any new business. However, the owner becomes the trainer, the marketer, and the "face" of the business. In some cases, the owner also becomes the book-keeper, janitor, and repairman. These many hats tend to weigh hard on the head of the newly crowned fitness professional. In time, the programming will take a back seat to the responsibilities of the business.

Those that go straight to business rarely think outside their box. Let's face it...your place, your rules, your way. That is what attracts people to become entrepreneurs. But outside of that world, there are competitors and new findings that attract customers. If your niche market is the same as four other competitors in your area, than you have to work hard to learn new research and new ways to program. Believing that you can keep customers simply because you buy them coffee or go to the same church or listen to their squabbles during training sessions is unrealistic. Customers that become your friends eventually stop paying their friends. 

Those that wait and do nothing after formal education lose sight of the career path goal. During the process of learning something new, there is a sense of openness and expectation that is a primary source of motivation. However, once the education process is completed there is a sense of "now what?" Some people fear the next step, others eventually procrastinate.  This is a wrong turn on a couple of levels. Keeping what has been learned in your head fresh---applying what you've learned is a key to survival. If there is no application to these new-found tools, a trainer is bound to lose some knowledge simply by virtue of the old mantra: "use it or lose it". I firmly believe in this. 

Those that wait and do nothing after formal education fear they have lost their "safety net". There are those that procrastinate entering the field because they have a 'fear' of the real world. The education process--whether it is studying at home or in an institution--provides a safe haven for one learning something new. 

It's a safe way to learn and gets you passionate about learning more about gorillas, but once you have to step inside the cage, you tend to forget how to apply what you've learned. These trainers eventually lose alot of what they've learned because they are paralyzed by their fear of acceptance; fear of applying what they have learned; and fear of socialization [fraternizing]. In today’s world of overnight wealth sensations, it is very easy to become short-sighted.

Opening a training business is a challenging endeavor and really needs planning and evaluation. Evaluation in the form of self-inventory begs to ask serious questions regarding your ability to be successful:

What can I provide that is different from my competitor? 

Where do I want my business to be in 1 year? 

Am I prepared to do what I have to do to keep my business prosperous and still enjoy life? 

Am I as good of a fitness professional as I think? 

And am I told I am good only by people that care about my well-being? 

Finding out how you will make the cut in the future is a risk—but one that will define you. If you are willing to work hard and continue to grow as a professional—beyond your certification and education and yes, even your passion—will ensure that you have a legitimate shot at becoming a legitimate fitness professional and business owner.

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6 Weeks to Indestructible Knees - NEW PRODUCT

Knee pain is debilitating because it hinders locomotion. Unlike lower back pain or shoulder pain, knee pain is something that is felt with each step you take, each hop you jump, and each bend you make. Knee pain can really affect the way you train in the gym and the way you live your life. Personally, I have had my bouts with knee pain in the past. However,  I have learned how to decrease and abolish it so that it doesn't damper my training progress. 

Most people look at the actual knee joint when assessing symptoms from knee pain...that can be one aspect  of investigation...but as a trainer, I like to look at other areas of the body. Whereas some personal trainers will look at the quadriceps; physical therapist will look at patella tracking, and doctors will simply advise to "don't do it if it makes it hurt"...I like to teach people how to look at certain muscles of the body that may contribute to knee pain.

I like observing the foot when people complain of knee pain. I like observing glute development. And I like observing hamstring length.  The areas above and below the knee joint are crucial. Our strategy for improving joint health have changed over the years. I remember the days when I was told to perform the leg extension machine with a slight angle to "activate my VMO".  Those days are long over. Thanks to new information and products from quality sources.

Rick Kaselj and Mike Westerdal have created another very cool digital product that I am happy to say I've contributed to. It is my third time working with the guys and I have to say, I've gotten some great feedback from them regarding my contributions. They have come out with a new product called Fix my Knee Pain. This product is jam-packed with exercise videos and programs to help strengthen the knees and destroy anything remotely close to knee pain whatsoever. It is great for personal trainers and rehab professionals.

My contribution is a program called 6-Weeks to Indestructible Knees: A 6-Week Program Utilizing Fascia Enhancement  Integrated Flexibility, & Associated Movement Control. 

I'm not know as a "knee guy"...so why did they call upon me? In short, because I am a guy that knows how to get people that don't move...to move more and move efficiently. I have built my business upon helping clients become active by ridding them of pain associated with weakness, joint dysfunction and excess weight.

As with any joint in the body, susceptibility to injury increases with age, activity levels and sport. As a trainer I have seen my share of clients with debilitating joint injuries. And with many joint injuries, most can be worked around. However, injuries to the knee have always taken their toll on individuals. Debilitating knee injuries or pain have always lead to a decrease in activity levels due to the pain experienced standing, walking or taking steps. These basic locomotive movements are the fundamental essentials for activity. With a decrease in activity levels, one will experience an increase in fat levels, lowered cardiac-work capacity, and decreased strength levels (mainly in lowerbody). As an individual becomes more deconditioned, expect changes in mental health—specifically depression and energy levels.

6-Weeks to Indestructible Knees is a complete program that covers fascia treatment, flexibility and strength. Everything is laid out--exercise photos and video links. BUT...my report is only available by checking out the new product Fix My Knee Pain.

Rick and Mike have creates another great program that makes the knee joint strong from every angle--utilizing bodyweight, dumbbells, and bands. They touch upon foods that decrease inflammation and show you how to correct your squat. I can say enough about the quality of products that come from these guys. The information at your disposal is high-grade and can only make you a better trainer, lifter or rehab specialist.

Check out Fix My Knee Pain for 35% OFF until Friday.

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Training Programs: Are They REALLY Unique to the Client?

With the vast onslaught of marketing in personal training, it seems the "shtick" a trainer overuses is the tagline, "we design exercise programs UNIQUE to you!"

I thought about this for a second. Do we really make training programs "unique" to the individual?

Furthermore, do workout programs really NEED to be unique all the time? Think about this...

A strength coach that trains swimmers designs programs that are based on the sport; and each program for each athlete looks 95% the same. 

A strength coach that trains baseball players designs programs that are based on the sport; and each program for each athlete looks 95% the same.

A strength coach that trains basketball players designs program that are based on the sport; and each program for each athlete looks 95% the same. 

The remaining 5% (give or take) reflects unique findings, circumstances or adjustments that need to be made to accommodate the athlete. That 5% makes the program unique to the individual based on past injuries  attitude, focus areas, and positional changes in the sport. 

Most personal trainers DO NOT train athletes. I'll repeat...most trainers do not  train athletes. Just because you make them do things that athletes would do (ex. ladder work)...doesn't make them athletes. Some do...some wish they did, because it looks cool....but the reality is...most personal trainers work with the general population. The general population is defined as individuals that do not have sports related obligations or skills that need to be refined for competitive play. The general population are comprised of individuals that seek assistance in improving their health through physique alteration (lean mass increase or fat loss); or general conditioning to improve cardio-respiratory fitness. These individuals generally want to improve their quality of life in order to function better and increase self-efficacy.  Living longer and avoiding disease are also great incentives. 

There are personal trainers that tend to train the general population client (GPC) as if they are athletes. Although the intent is good---helping people break through self-induced dogmas and realities they imposed on themselves--the truth is, most GPC's do not come to  the gym with bodies that are built for the rigors of vigorous training.

Most GPC's walk into training possessing the same criteria that most athletes have. Instead of having physical skills that need to refined for a specific sport; the GPC will enter training with similar factors that have prohibited their health from reaching optimal levels. These factors include:

1.) Decrease energy levels

2.) Poor time-management skills

3.) Responsibility overload

4.) Family commitments
5.) Injury history
6.) Ignorance to exercise
7.) Poor diet
8.) Postural dysfunctions
9.) Age-related conditions
10.) Financial constraints

This list can easily be increased to 20, 50 or even 100. This is not to say that the general population client is unable to increase their work capacity and strength levels to a pseudo-athletic levels--because they can with the correct programming and approach.  The reality is the GPC comes from a sport of their own. Instead of kicking balls or running around tracks; the GPC's sport involves sitting for long periods, running errands, handling stress, performing functional movements without proper warms ups or preparation; and eating a poor diet that decreases their already lowered work capacity and increases their fat mass.

With that being said, a majority of GPC will demonstrate similar findings after a health status consultation and movement assessment: lowered work capacity, minimal pain threshold, muscle tightness, poor kinesthetic awareness, lower or upper crossed syndrome, poor tissue quality, and possible dehydration.

For example, if you were to take two general population clients--one a truck driver and the other an attorney--would their workouts differ drastically? If you understand many of the factors I've discussed above  that they experience on a daily basis, and correlate it to your findings through the assessment and interview--you should address them in a very similar fashion. Here are key areas I would address with any GPC:

Strengthen the weak-  Isolate weak muscles that inhibit optimal movement such as the glutes, erectors, mid-trapezius muscles, subscapularis, serratus anterior, obliques, and forearm extensors. Reason: Most sedentary individuals execute poor movements that inhibit proper muscular coordination--particularly phasic muscles that should be contributing to particular movements, but do not receive enough stimuli. Synergistic dominance leads to faulty movement pattern injuries in the deconditioned population.

Lengthen the shortened - Stretch after a proper warm up the common overly tight/over-active muscles: hamstrings, mid/upper back, pectorals, abdominals, hip flexors, calves and forearm flexors. Reason: Most sedentary individuals remain in static positions for long periods. Coupled with weakness, poor center of gravity and non-awareness, tonic muscles become shortened and stiff. Symptoms of tight muscles can range from mis-labeling pain for fascia discomfort, lowered energy levels and joint pain (ex. headaches, knee pain, etc).

Mobilize the stiff - Most GPC do not experience massage on a routine basis and therefore, the tissue around joints becomes stiff and lacks proper range of motion. Work on mobility in these areas: ankle joint, hips, neck, and shoulders. Reason: Most sedentary individuals remain in static position for long periods and wear apparel (ex. high heels, outdated shoes, etc) that alter normal ROM of joints (ex. ankle) by inhibiting receptor response and muscle activation. The above mentioned attributes will likely be the cause of this.

General conditioning - For most GPC that are sedentary for most of the day, a walking program that gradually progresses to a more highly intense bout of conditioning (such as stepper, spinning bike, or sprinting) can be implemented and measured for progressive outcomes. As much as sled pushing and tire flipping looks cool--those tools should not be introduced until you see a marked improvement in the areas of muscular strength, flexibility, joint mobility with improved ROM; and lowered heart rate. Reason: Most sedentary individuals have poor blood circulation and oxygen transport that decreases the work output of the cardio-respiratory system. Activities like climbing stairs and parking at a distance are avoided; and replaced with taking elevators and short walks to he water cooler.

Remember, I am speaking about the general population client--your mother, father, uncle, neighbor or co-worker--that needs accountability and direction to reach certain benchmarks in improved health. For the more advanced client that has developed a threshold for vigorous exercise, a more intensity-appropriate program can be performed:

The next time you advertise your training as being unique to the client--and unique to surrounding businesses-remember that the population is the same. The training that you prescribe will be very similar across the board because most of your clientele will fall into the same categories of capability, willingness, and mental standpoint. The ONLY thing really unique that you will bring to your training programs is how they are administered to each person. How each client receives your coaching, instructions, and advice is unique to the individual. The tangibles of training are easy to apply. The intangibles are what make you successful at what you do.

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Core Exercises to Relieve/Prevent Back Pain

Today is a guest post from Dr. David Kulla...

 It’s hard to get through a regular day if you are experiencing back pain. Everything seems to hurt, and it gets especially frustrating when even the ice packs, pain medications and constant rest that your doctor has prescribed are having little effect on your back. Whether you did something specific to injure your back, or you have chronic pain in a particular area, keeping yourself active and strong is a good way to prevent future painful episodes. Many doctors will tell you to limit your rest to one or two days, and then to get up and moving around as quickly as possible. 

In addition to moving, exercising as much as you can might help you relieve the back pain you presently feel and prevent it from happening again. There are steps that you can take to help lower back pain from hindering your normal exercise routine or enjoying the activities of life. 

First, you can opt to have your spine evaluated. Sometimes, chronic back pain can indicate that something in your body is misaligned. A chiropractor can take a look at your spinal alignment and recommend any adjustments or manipulations that might help.

Pay attention to the way you move. Sometimes, back pain is a result of poor posture. Your back pain develops when nerves along the back are compressed or pinched. You can help keep those nerves in good shape by standing up straight, walking with your head up and your shoulders back, and imagining your back as a perfectly straight line every time you move.

If you exercise regularly, try to stick to your normal schedule even when you are experiencing back pain. Obviously, you should not do anything too strenuous when you are in pain. Avoid any activities that might have caused the back pain in the first place. Make sure you do get your daily workout in, however, even if it means taking a brisk walk when you would normally run, or walking on the treadmill instead of lifting weights at the gym. Try an exercise activity that limits the impact on your back. 

If you are someone who does not exercise regularly, your back pain might be a good indication that it’s time to start. You do not have to do anything too intense, but working towards stronger muscles and a more flexible body will help you avoid the type of back pain you are currently experiencing. Start slowly, especially if you have never been very active. Take a walk, or work with a professional such as a physical therapist or a trainer to develop a low impact exercise routine that will relieve your back pain and make you stronger. Keeping your back, shoulders, stomach and legs toned will help you manage back pain and will make your body better able to fight off injuries. A stronger core will also help you heal faster.

Whether your back hurts because of a specific injury, or it just hurts because it always does, talk to a doctor or a chiropractor. If core exercises and flexibility exercise don't seem to alleviate the symptoms, it may time to get checked out. Find out if you have a misalignment in your spine, and then approach treatment and prevention. Regular exercise will keep you stronger and less prone to back pain.

This post was written for Trainer Advice Blog by Dr. David Kulla. Dr. Kulla is a licensed and a nutritionist as well as owner of Synergy Wellness in Manhattan.

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Bringing the Tibialis Up to Par

When young testosterone-filled lifters analyze arm size,  their attention is immediately drawn to the biceps. Most will hit numerous curling movements to grow the biceps and never give any thought to the muscle located behind the arm flexors: the triceps.

The triceps make up 2/3 of upper arm size. Yet, it is rarely held to pedestal levels as the biceps.  The tibailis muscle of the front lower leg receives the same neglect when it comes to overall circumference of the lower leg.

The tibialis anterior is a crucial muscle of the lower body and one that I have found to be neglected in most exercise programs. This powerful dorsiflexor and invertor of the foot aids each propulsion during walking gait and jumping, and from a cosmetic standpoint -- adds a significant amount of mass to the lower leg.

Most gym-goers train the posterior mass muscle--the gastroc and soleus (calf muscle). These are also important muscles responsible for plantarflexion and knee flexor (gastroc only), but they fail to perform opposite the actions at the ankle joint.  Many experts have begun to recognize the significance of foot/ankle dynamics and the relationship this complex has with the entire kinetic chain. For those that discount the importance of the foot in weight-training; it would only be wise to mention that the foot is always in contact with the ground and is the main "communicator" between force production and the body.

High arches or supinated feet can pose problems for active individuals due to the instability that may be present at the ankle joint. This instability may cause high risk of ankle sprains in athletes and active people--leaving them prone to weeks and months of no lower-body dominated activities. From a bio-mechanical viewpoint, the anterior tibialis  is a strong stabilizer during walking. When there is an abnormal relationship with antagonist muscles (strength ratios), dysfunction can lead to poor locomotive actions. So, negligence of training this muscle can cause "confusion" in the ankle and foot complex--increasing the risk of acute injuries. From a hypertrophy standpoint, a developed tibialis can add up to a 1/4 inch to the lower leg.

So how do we train this thin, long muscle? Ankle rolls and heel walks are great for warm-up and mobility. But in order to achieve hypertrophy and strengthen the tibialis anterior, we need to perform a single joint action that mimics its function under loads--dorsiflexion. I have enlisted the use of the horizontal leg press for one thing....calf raises or loaded dorsiflexion.

To perform: Set yourself up in a leg press (horizontal sled preferably) with knees slightly bent. Choose about 25% less weight than what you would use for the  calf raises. Follow that with raising the forefoot off the sled and begin dorsiflexing. The video doesn't show, but your weight is being placed through the heel. This enacts the tibialis to contract--acting as the ground in this situation.

Here's another video:



Each rep should bring your foot flat against the plate with knees remaining bent. As you dorsiflex the ankle, this should slide the sled back a few inches. I like the rep range in 12-15 range with 30 seconds of rest in between sets. The tibialis can be tight on some people and may spasm or feel taunt. This is an auxiliary exercise so there is no need to spend all day on it. I like 2-3 "polishing off" sets.

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Beat All Day Restriction with Purposeful Movement

Lower back pain is a prevalent problem in today's society. Doesn't matter if you are a bodybuilder, desk-jockey, or an overweight blind man on a scooter---lower back pain happens to anyone. What most people don't understand is where there is more to lower back pain than just the lower back.

Most clients that I personally work with are people that work 8-10 hour days. The day is filled with limited movement--usually slouched over a desk with a computer monitor staring back at them. Ergonomically speaking, there is no other movement except to get up and use the bathroom or hit the cafeteria  Most sedentary desk workers eat their lunch...right at their desks!

Years ago, when I worked for corporate fitness I studied ergonomics for the working population. I visited groups of employees during lunch or in their cubicles for workshops on how to move better while confined to a 8 x 8 foot box. What I found out was not many people that are confined to a desk, rotate very much. They spin their office chairs, but the lumbar spine doesn't rotate much. There were complaints of "side tightness" and lower back stiffness--not pain--and a tremendous amount of restriction that made movement unbearable.

Ergonomically speaking, I was taught to teach employees to keep desk items CLOSE. That means I was teaching employees to keep their phones, staplers, and files close to them. I was teaching them to RESTRICT their movements! What I realized was that the ergonomics that I was taught by my group was curriculum supplied by big worker's compensation insurance companies. Obviously  we were teaching what insurance companies wanted employees to do---not move so much! Don't move it and you won't aggravate it. That was the mentality in the workplace. It saved thousands of dollars---but subtly damaged hundreds of backs!

As a personal trainer, restricting movement to avoid a client's confrontation with pain tolerance is not solving anything. The grain of our profession is simple: movement fixes everything: use it or lose it. And most people that sit all day are losing the basic anatomical movements that the back muscles are capable of performing.

Recently, I have been utilizing a stretch on myself and some of my clients that complain of low back pain. It's probably nothing new, but it uses a stability ball (which will take some practice and balance), and some strength. I wanted a stretch that integrated different parts of the torso and lumbar spine with accented movements to stretch areas that are normally not moving much on people. With some limits on range--depending on client's ability--the stretch was really doing some good. The ball's spherical shape allows for some lateral molding of the back that instantly causes a stretch in the lats, abductors and illacus.  Myself and my clients have been virtually exonerated of any low back pain or discomfort since performing this stretch daily:

What muscles this stretch hits?


Tensor Fascia Latae (TFL) - This muscle helps stabilize and steady the hip and knee joints by putting tension on the iliotibial band of fascia

Pectineus - This muscle adducts the thigh and flexes the hip joint

Psoas - This muscles flexes the torso and thigh with respect to each other

External Oblique - This important muscles rotates the torso. Most people that sit all day, rotate very little--so this muscle stiffens up--feeling like a large velcro belt around the entire mid-torso.

Quadratus Lumborom  (QL) - This muscle alone helps to laterally flex the spine. Again, most people that sit all day do not laterally flex,  so this muscle stiffens up feeling like a gun holster is permanently attached to your waist.

Lattissimus Dorsi (LM) - This is your "wing" back muscle. Usually becomes tight with a slouched posture. During the stretch, this muscle is engaged when the arm is raised.


What I Like about this Stretch

It hits many muscles when your "settle" into the actual stretch. What I mean by settle, is when you can overcome most of the restriction that you will feel initially. The integration of many muscles really defines it as a "bang for your buck" drill in my book. Initially, the set up is tricky. Most trainers will need to assist a client at first. The tricky part is finding the correct size ball (in the video I am using a 54" ball. Check height recommendations for you). Secondly, placing your hip joint on the ball--or at least as close as possible) to the center of the ball's top surface can be a challenge. Once in the position, bring your outer arm back so that you can bring the lat into the stretch. Some people with poor external rotation and should pain, may have difficulty with this part. At this point, really outstretch the body and use your feet to 'anchor' you. 

By now, your inside leg and arm should hold you in position. Your outside arm is outstretched for lat involvement, and your outside leg will turn outwards to involve the posas, pectineus, internal/external oblique, TFL, quadratus femoris, illiacus, and quadratus lomborum. I have used this stretch for my athletic clients and my general population clients and it has worked well.

You can find more stretches and drills that address the lower back HERE.

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Stop Being Everything to Everyone and Just Be the Trainer You Want to Be

Flashback to 2003-04....There was a time in my career when I tried to have ALL the answers for all my clients. There was a time when I was too proud to say, "I don't know"...or "I'm not sure"... or "I don't really have experience with that".

There was a period of time when clients were referring friends and family to me for such things as orthopedic problems, metabolic syndromes, and female related issues. At the time,  I enjoyed being a resource for these individuals and acquiring some sort of notoriety. It helped me gain popularity among the staff (of the gym) and eventually, increased my productivity and sales.

However, I didn't have the answers all the time, and other times, I gave inept generalizations to inquiries that should have been dealt with specific matter-of-fact answers. At my most productive times, I was rushing to the nearest computer and researching specific conditions that I was asked about earlier such as:

Fibromyalgia, Exercise during pregnancy, Exercise-induced vertigo and Exercise with Parkinson's 

My resourceful network? Google...Yahoo...and Wikipedia.

After overloading myself with information, I was realizing that I wasn't really learning anything about these individual conditions; I was simply passing information along and making any modifications to the exercise program I designed. I realized I was not learning about these specific circumstances that people were experiencing; I was simply memorizing certain phrases and key points as I hastily skimmed through information on the Internet or in textbooks.

Metaphorically speaking, I realized that I was simply in the passenger seat staring out at the scenery as someone else drove. I was "taking it all in" but not learning how to "get there".

I wasn't the driver learning the route. I was simply taking visual snapshots of the area around me so that I can talk about it later with others.

I finally caught on that I wasn't becoming a better trainer. I was simply becoming a "middle man" for people that wanted to be fed information quickly--regardless if it was incomplete, vague, or even erroneous. It was not until I left the commercial gym atmosphere and left behind the grind of sales, monthly quotas, and pressure that I grasped the idea of focusing on doing what I know best and making THAT better. What made me my best was being who I was and using what I had learned to get the results clients had achieved. I realized that I was good at what I did and what I did was motivate, held clients accountable and set high exceptions on them. 

How did I do that and how can you do that?

1.) Ask yourself or write down what your strengths are and what your weakness are. The stupidest question you can be asked by someone is "what are your weaknesses?". But it's not a stupid question if you ask it to yourself. It's introspective. Write them down and analyze them. What can you do to make them better and into strengths? If you have weakness--that is normal. This is where you need to draw the line and stop wearing that particular hat.

2.) Recognize which clients in your career benefited the most from you and find out why. Once you do that, go back to #1 and check it over. If you are lacking confidence, go back to your history and evaluate which clients reached success and make a list as to why they did. Was it your programming? Did they mesh well with your personality? Is there a certain type of client that you work best with/for?

3.) Identify who EXACTLY do you want to train. For a while I thought I could train anyone and everyone. That was the young and eager guy in me that was aspiring to be great and please everyone. There are certain clients that will stretch and go the distance to maximize your effectiveness. Those clients are a rare breed--but still can be created if poised in the right environment. You control the environment. So it is up to you to identify who can profit the most from having you in their life. Today,  I am not afraid to decline a prospective client or refer them to a colleague.

4.) Forget gimmicks and fitness fads. There was a period in my career when I used balance boards, Dyna discs, and other balance apparatuses to train for "balance and stability". My senior clients would eat this up. I thought I was getting somewhere, until I realized I was "yawning" and growing tired of watching amateur rope walking acts. When I researched more and adapted more strength training into my programs--it dawned on me that balance has to do more about strength that it was getting credited for.  Today, seniors still ask me for the balance board, but I always steer them away from it. If you want to do any type of "balance or stabilization" training with a client--just get them on one leg. That is the most effective. The rest is simply not the right tool for the job.

5.) Ask for feedback. I am very adamant about self inventory check-ups. It has helped me to receive feedback from my clients, friends, and other colleagues on my coaching style, my verbal communication skills, my attitude, and my programs. This has helped me to uncover the components to make number #1 (see above) effective. There is nothing like giving a presentation or workshop for a group of young trainers and having them--one by one--approach you to compliment you at the end.

6.) What kind of equipment do you want to use? This is a new one for me. For years, I tried to learn and understand every machine in the gym: adjustments, inner workings, and usage. Little did I know that the best equipment was the human body, free weights, and some very simple tools to add resistance. If you want to train clients with fluffy, chrome shined machines than you are going to have to accept the fact that you will only attain clients that do not want to surpass a certain work capacity (which will probably be low). I realized that the more I learned about conditioning and strength training--the less tools I needed to obtain it! Today, I have outfitted an entire studio with only about $3000. In a commercial gym, that is the price of ONE piece of equipment! Think about it.

I am a better trainer today than I was only five years ago. And the year before that I was a better trainer than I was the year before that. Each year of my career, my target becomes clearer. And my strengths become stronger and my weaknesses become more readily identify-able.

Today,  I don't receive many questions on topics I am not familiar with. Many of my clients know me for one thing. Five years ago, clients knew me for 50 things. Seriously, do I know what it feels like to train while pregnant? Do I even know what fibromyalgia "feels" like? No...and I don't try to know. I am not afraid to reply with "I am not familiar with that". 

Call it transparecny...call it narrow-minded....but I call it self-discovery. And ultimately, personal growth.

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