LanceGoyke.com

Learn the secrets to long term behavior change

Tag: fitness (page 1 of 2)

Want to Lose Weight? Become a New Person

Do you want my advice on how I keep myself healthy?

Continue reading

My Freaking Hamstrings Are Killing Me

tl;dr
Hamstrings get sore more than most body parts because we never use them and I really like to make sure clients use them. They’re also really important for quality of life.

You just finished your first workout the other day. You worked on bunch of fundamental movements, such as these four staple exercises:

Continue reading

The Art of Coaching: The Push Up Edition

I shot this video a while back and have sat on sharing it because the exercise technique outcome isn’t great. I think, however, this video shows a good example of coaching on the fly.

  1. Watch the subject perform the exercise and identify what is wrong.
  2. Try to think of a cue that will fix everything. If not, fix the issue that will give you the greatest progress.
  3. When that doesn’t work, try something else. For example, you can show them what is happening, or, as I did in the video, grab them and put them in the right position.

So why does his back still look so stiff at the end?

Well, Ben has been working out for a long time. During his years in the gym, he has heavily cemented his push up pattern (the one you see in the video) over this time.

Maybe I could have made it look perfect, but at what cost? Providing too many cues ensures that no long-term progress is made and puts the client in a stressed out psychological state. They’re either frustrated with you, the trainer, for not being able to help them, or they’re frustrated with themselves for not being able to do what you are asking them.

In my experience, I won’t fix Ben in one day. He has too much neurological stiffness to overcome. He’s quite coachable, but he’ll still be resistant to adopting a new pattern.

What I can do, however, is remind him every time he does his push ups to finish with his arms long like they’re reaching through the ground. I could also have him bring his sternum to his spine, as I tried in the video. Or I could try a million other cues.

Then, I’ll probably notice his “reach” is actually just a crunching motion around the level of the 8th thoracic vertebra, T8. That’s that rounded hump in his back that I mention in the video. You’ll notice that the angle here increases after I cue him. He doesn’t want to turn on his serratus anterior muscles to give him the reaching motion, so he makes his arms longer by crunching them forward.

So then, I have to fix the damage from my previous cue. “Try to stay long through here like a board or piece of wood.” The problem is that it’s really difficult to get someone to differentiate levels of the spine like that. Maybe I get out a PVC pipe and put it on his back to help me. Maybe I give him a different exercise. Maybe I leave it alone and see if it gets better next time.

I will remind him every day I see him, and eventually his brain will learn the new pattern. My cues will change in the time being because there may be a better one for him next week. I’m not necessarily striving for perfect form, just better form.

I know all of this might seem like random babble, but the art of coaching is honing in your thought process and sprinkling in creativity. I’m just trying to give you an example.

Client Show Off

I just wanted to share with everyone some hard work from one of the morning clients at IFAST over the last week.

Squat. Bench. Deadlift.

Maria has always been fun to train since she’s very physically healthy. She works hard and just needs to be pushed on some occasions. Her technique is usually flawless.

I swear I don’t just beat her up all the time, but sometimes you should push the envelope a little. She went heavy on her last two sessions, now we’ll back down and let her recover.

Great work, Maria!

What My 9-Year-Old Sister Taught Me About Exercise

Have you ever been uninspired to go to the gym?

Maybe the gym isn’t the place you should be going.

Yesterday, I convinced my siblings to go to the nearby school with me and play soccer. Then I made them pose awkwardly so I could tell the internet about it.

 

awkward-soccer

I wanted to exercise, but I didn’t want traditional gym stuff. I needed something fun and unpredictable.

Stuff like this 2v2 soccer game gets undervalued by the analytical-minded. I’ve fallen into this trap before. But if four unskilled Goykes can go play soccer and get their hearts pumping, maybe that’s a viable substitute to structured training.

It doesn’t matter what skill level you are; it’s still fun, and you still get a workout. So feelings of incompetence are not valid excuses. NOT IN MY HOUSE!

Take my youngest sister, for instance.

Rylie very much dislikes exercise. She’s even told us, “Face it, guys. I’m just not meant to exercise.”

If you want to ride a roller coaster of emotion, listen to your sister tell you that. Gives me shivers just thinking about it.

This was her last night at my Team Training group class (yes, we got her to get up and move around twice in one day).

 

LOOK AT THAT SMILE!

The fact that she’s capable of that fake smile while doing a plank shows how far she’s come. Someone who has never liked exercise is started to think maybe it could be okay.

My goal for her is NOT perfect exercise technique, but enjoyment of the exercise experience. Does technique play into that? Yes, because I need to manage the pain she feels. This negative emotion combats the positive emotions I want her to have. Otherwise, technique is on the backburner.

We’ve got miles to go with her, but we’ve come lightyears.

Next time you’re feeling like Rylie, try something new. All you need is a bike, a ball, and ground.

Older posts

© 2018 LanceGoyke.com

Theme by Anders NorenUp ↑

[wpforms id="1948"]
What is the single most important goal of the site? Do you want this to supplement a physical location? Or is this more of an online-only project? Do you have a compelling offer for new customers? Do you have testimonials to show people? Do you have pictures you can use without violating copyright? Do you have someone to write compelling sales text? I can help you work through these questions if we do end up working together.