The video above is our presentation for the CNN Fit Nation Tour and the video below is what Kristine and I did at the end to showcase some other kb moves.
The FMS - Functional Movement Screen is a product of years of innovation and current research. The philosophy starts with a system that monitors fundamental movement. Armed with this crucial knowledge, corrective exercise programs based on individual movement patterns can successfully change how efficiently and safely you move, allowing you to perform without compensations. FMS is equally effective in fitness and sports conditioning because it targets the "weak link in movement" and fixes it so you can perform to your highest ability.
Because:
"Working on any other part of the chain will not change the strength of the chain." You're only going to be a good as your weakest link. If you insist on using band-aids and duct tape, don't be surprised when things start to rip and tear!
Or, to put it another way, what use is a stronger, more powerful engine, if your wheel is going to fly off at 80 mph?" - Gray Cook MS, PT, OCS, CSCS, RKC
Specifically, the Functional Movement Screen is a ranking and grading system scientifically created to document movement patterns that are key to normal function.
By screening these patterns, you can successfully and quickly identify functional limitations and asymmetries. Basic movement pattern limitations can reduce the effects of functional training, physical conditioning, and distort proprioception (body awareness).
"The Functional Movement Screen is the foundation of our program. Everything we do builds off it. We couldn't imagine no using this program." - John Torine, Head Strength Coach, Indianapolis Colts
At the heart of the system is the Functional Movement Screen Score, which helps target the real problem for any individual and track their progress with real precision. The scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.
The Functional Movement Screen will:
Identify your physical imbalances or weaknesses and strengthen them with simple corrective exercises Teach the difference between movement quality and movement quantity—so you understand how you can achieve better results with less apparent effort Identify your current injury trends and potentials as they relate to the prevention of non contact injuries Help you understand how "primitive" movement can hold the keys to unlocking your physical restrictions Eliminate your poor movements and quickly, effectively, and efficiently replace it with good movements Establish a personal benchmark for your own movement patterns with a clear direction and path to help you be more mobile
This is an amazing tool for anyone who wants to achieve peak performance in their sport of choice, as well as anyone who wants to move and feel the best they possibly can.
Email Andrea at andrea@kettlebility.com to set up your Functional Movement Screen now!
The Turkish Get Up is one amazing exercise – not only is it a full body movement, it is perfect for stabilizing and strengthening your shoulder girdle, back and abdominals, it balances your core, creates powerful glutes, and is just plain challenging. One overlooked benefit is that it also reveals weaknesses, asymmetries, and corrects them as you perform the movement. Dragon Door’s RKC (Russian Kettlebell Challenge) and Pavel have refined the Turkish Get Up and made it even more challenging and even more corrective in its nature. It is a great exercise to groove on a regular basis. There is a very detailed description on a fellow RKC MC's blog http://begin2dig.blogspot.com/2008/08/refined-hardstyle-turkish-getup.html . We are teaching this refined version and are very pleased with the results. Enjoy!
I'm a realist so try to make as much of your food fit this profile as possible and still enjoy some "sin foods" so that you don't feel like a Opus Dei monk.
Now on to juicing, and I don't mean taking steroids. I mean putting fruits and vegetables in a juicer and liquefying them.
This is a great way to get raw uncooked veggies and fruits in your diets. Uncooked fruits and vegetables have active enzymes that are good for you and all of the vitamins and minerals are intact, plus you are getting hydration in the process.
Cooking fruits and vegetables kills many of the nutrients in them. Hey, I'm not saying not to eat a vegetable, cooked or raw, eat the sucker!
When it is juiced you loose much of the fiber so you will still want to eat whole vegetables and fruits. Using a blender does not remove the fiber, just in case you are adding fruits to your protein shakes.
You can get a Jack Lalanne juicer or whatever. I have another brand, I couldn't tell you which is better so do some research. Look for one that is easy to clean and that will take large pieces so you don't have to cut up the fruits and veggies small before you put them in.
You can put darn near any fruits together and get a yummy tasting treat. Veggies take some more experimentation.
Try adding a little bit of kale leaves to your fruit juices, over time you will build up a taste for it.
Limes are a nice addition to both fruit and vegetable juices. Carrots mix well with anything. Broccoli and cauliflower are kinda gross so I think I'll stick to eating them whole. You can't go wrong mixing apples, pears and peaches with just about anything.
Look up recipes on the internet or buy a book. I'm still experimenting myself trying to come to a balance of ingredients I want with taste.
A lot of people get stuck in the rut of mixing berries, apples, bananas, etc. and miss out on a lot of other fruits and especially vegetables that you may not be eating: like kale, bok choy, beets, ginger and more.
Tips to Get Started:
1. Start small - make small amounts at first in case you don't like the flavor. I made this mistake.
2. Drink just 8 oz per day at first, no more. While I'm not sold on this, I've been told that your body detoxes when you start drinking raw juice and if you have been eating very poorly and all of a sudden drink 32 oz of pure juices per day you might feel ill as your body detoxes. Once again, not sure about this but better to be safe than sorry. Over the weeks and months you can up the juice intake. Remember to watch your calories if you use a lot of fruits!
3. Using a blender is not the same as using a juicer. You can make nice juices from fruits in a blender. However, as it leaves all of the fiber in, if you put kale (and some other veggies) in a blender you get moss. In a juicer you get green juice.
4. Try to go organic if you can.
5. I save some of the left over fiber and add a little of the juice back in, blend it in a blender with a can of chicken and feed it to my cat. She freakin loves this stuff and it is very healthy for her. I had to add a little cat nip at first to get her interested. Check with your vet first to find out which fruits and veggies that a cat shouldn't eat. Ditto with dogs. By the way, if you think this is weird, realize that first off, I am weird, second, who wants to be normal and third, if you love you pet do you really want them eating ash from burnt up bones and other crap? Then make them some homemade food so they live longer and more disease-free. You can find recipes online also. Please remember that dogs and cats are carnivores so they need plenty of meat and some veggies and fruits, no grains! Grains are cheap crap filler used in animal and human food.
6. Some people get an upset stomach if they drink or eat fruits first thing in the AM on an empty stomach; so you may want to have a little protein with it if you drink juice first thing in the morning.
7. Start with more fruit and a little vegetables and as your taste buds get more used to it, you can shift the contents to more vegetables and less fruits.
8. If all of this talk about juice makes you feel like a sissy, go juice and then eat a beef steak! Free-range hormone and anti-biotic-free beef please.
Until next time...
Eat like an Athlete, look good nekkid!
-
New to Exercise: You know you want to get ‘in-shape’ but you don’t know where to start. We can show you what to do and how to progress.
-
Wants to Work Out at Home: Your Custom Program is based on your lifestyle, time, equipment or lack there of.
-
Hates Gyms: Lot’s of folks hate’em – train at your own home with whatever equipment you have. It’s incredible what you can do with your own bodyweight if that’s all you have.
-
Don’t’ Have Time: If you’re tired of making excuses, it is amazing what you can do in just 20 minutes 3-4 times a week. We can show you how – and get ready to sweat!
-
Been Training for Years But Haven’t Quite Reached YOUR Goals: A new perspective on training is in order. You also need an experienced professional coach to show you the way. We can show you some new stuff that will jump start your body!
Thanks for reading -- train hard and enjoy the pain!
Posted in
Submitted by admin on Mon, 09/08/2008 - 12:18am.