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training

29 Jan Please DO NOT train without understanding this.

Why do we train? What’s the purpose or intent? Is it to sweat or get fit and swole? Yes, and no. “The only reason we train is to create the opportunity to recover.” – Larry Gaier What a beautifully simple and ...

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  • Ryan Summers
  • crossfit , endurance , recovery , training
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16 Jul Mantras simply work. Here are a few of our favorites.

Mottos and mantras simply work. We use them all the time to effectively communicate our message and to serve as a reminder for what we’re trying to accomplish.Here are a few of our favorites: “Trust the process, chase the ...

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  • Ryan Summers
  • training
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14 Aug Worried about taking time off? Here’s how.

Every sport has a time period that involves stepping away from the grueling demands of practice, training and competition. We call this the “off-season” and it’s designed to allow our bodies and minds the opportunity ...

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  • Ryan Summers
  • recovery , training
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  • offseason , recovery , training , workshop

19 Jul Alternative Methods for Improving Endurance: Blood-Flow Restriction Training

Blood-Flow Restriction Training

Endurance, or the ability to continue despite fatigue, is a characteristic of sports performance that has been heavily discussed over the years. Whether you’re a triathlete or CrossFitter, optimizing endurance is often the key ...

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  • Ryan Summers
  • endurance , training
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  • aerobic conditioning , blood-flow restriction training , endurance , endurance training , fatigue

15 Jul What squatting and Advil have in common.

Let’s say, for hypothetical purposes, that you’re taking Advil for some joint-related pain you’ve been experiencing.However, instead of taking the recommended dosage, you decide to experiment with taking 20 tablets ...

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  • Ryan Summers
  • squatting , training , Uncategorized
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  • pain science , squatting , training , training intensity , training volume

02 Jul Stop trying to be perfect.

You’re not wrong, but stop trying to be perfect.Everything you’ve done up to this point has allowed you to become YOU.However, chasing perfectionism is ​​​​​wrong.The concept of perfectionism plays into the idea that ...

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  • Ryan Summers
  • training
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28 Jun The #1 Key to Recovery

In the world of rehab and performance, the topic of recovery is always at the forefront. Everyone wants to know the latest hack or advancement in technology that will allow him or her to recover quicker and more effectively. However, ...

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  • Ryan Summers
  • miscellaneous , recovery , training
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  • crossfit , effective recovery , endurance running , lifting , marathon running , overtraining , recovery , running , training , undertraining , weightlifting

28 Apr “The Importance of Variety When Using Olympic Weightlifting With Athletes”

Olympic weightlifting - barbell snatch. Variety with Olympic weightlifting.

We know that the best way to get better at a particular sport is to train that sport. Therefore, if the goal is to make it to the Olympics as a competitive weightlifting athlete (i.e. Jessica Lucero), then prioritizing Olympic ...

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  • Ryan Summers
  • olympic lifting , training
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  • olympic lifting , olympic weightlifting , programming , training , variety , weightlifting

05 Mar Spring Running: 5 Ways to Run Healthy and Injury-Free

Run Healthy & Injury-Free

Spring Running: 5 Ways to Run Healthy and Injury-Free Fire up the grills and clean up the clutter, Spring is almost here! While it’s still a bit chilly, around this time of year is when you typically start to see more and more ...

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  • Ryan Summers
  • training
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  • injury prevention , running , training

17 Jan Top 5 Exercises for Recovery Days

Active recovery

The above image is owned by Trainer Academy As with anything in life, finding the balance between doing too much and too little is often difficult. This concept is crucially important when discussing different aspects of recovery ...

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  • Ryan Summers
  • training
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  • mobility , programming , recovery , training
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  • Recent Articles

    • 4 Surprising Reasons You Should Consider Physical Therapy
    • Frequently Asked Questions About Dry Needling Therapy
    • How Can Physical Therapy Help Me Recover From a Sports Injury?
    • Please DO NOT train without understanding this.
    • Load versus capacity. The source of ALL pain and injury.
  • Article Categories

    • crossfit (5)
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    • miscellaneous (18)
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    • recovery (4)
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  • Article Archives

  • pure_physio

    Pure Physio
    Women with uncomplicated pregnancies should be enc Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy.

Benefits of exercise in pregnancy include:
⬇️ excessive weight gain
⬇️ gestational diabetes
⬇️ gestational hypertension
⬇️ preterm birth
⬇️ lower birth weight

Physical activity in pregnancy is safe and desirable, and pregnant women should be encouraged to continue or to initiate safe physical activities. 

More information available at acog.org

#trainsmarter #womenshealth #pregnancy #postpartum #pregnancyworkouts #pregnancyfitness #womenwhocrossfit #womenwholift
    Big welcome to the newest member of our team for t Big welcome to the newest member of our team for the next 11 weeks, Zach!

Zach is a third year PT student at Walsh who will be completing his last round of clinicals at Pure Physio.

Show this dude some love and stop in to say hi this week if you haven’t already gotten the chance to meet him.
    There’s nothing wrong with scaling and modifying There’s nothing wrong with scaling and modifying exercises in order to perform them effective and efficiently.
...
It becomes a problem when you’re doing it every training session to “fix” a constant pain or to “treat” an old or new injury.
...
Unless you’re working with a healthcare provider or a coach who has planned and programmed this type of training for you, stop guessing. 
...
Stop tip toeing around a possible injury, get it checked out, and start making progress towards feeling better and healthy today! 
...
Tag or share this with anyone who could use the reminder 👊
...
#TrainSmarter
    Case Study: Patient with complaints of low back pa Case Study: Patient with complaints of low back pain and tightness yet she is flexible enough to touch the floor. 
...
Even though she is able to touch the floor her lumbar spine is hypomobile (stiff) and she stuck in an extension pattern resulting in increased lumbar compression = pain! 
...
As seen in the photo, her lumbar region is flat and she compensates by rounding her upper back and excessive hamstring flexibility to be able to reach the ground.
...
Assess never guess.
    Vigorous-intensity exercise into the third trimest Vigorous-intensity exercise into the third trimester is safe.

According to the American College of Obstetricians and Gynecologists (AGOC) April 2020 guidelines, it is safe for women to participate in strenuous, vigorous, and high-intensity exercise programs that they were completing pre-pregnancy.

Women who are pregnant must pay attention to staying hydrated, maintaining adequate caloric intake to prevent weight loss, avoid overheating, and should not participate in drills with an increased risk of blunt trauma. 

For elite athletes who are used to training 5 days a week, ~2 hrs a day, all year round, you will need frequent and close supervision.

Rule of thumb: regardless of what you read, ladies, ALWAYS get approval from your healthcare providers, make sure you 100% understand the risks, and consider reducing the resistance load you train in comparison to what you were training before pregnancy.

For questions about training during or after pregnancy, schedule a free consultation call today (link in bio).

For more information, visit https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period

📸: @leah_lefever 

#trainsmarter #womenwholift #womenwhocrossfit #womenshealth #pregnancyworkouts #pregnancyexercise #pregnant #postpartumfitness #pregnancyfitness #postpartum
    Are your hamstrings tight? . Have they felt tight Are your hamstrings tight?
.
Have they felt tight for >6 months?
.
Does stretching not change a thing?
.
It might not be your hamstrings. 
.
Call to schedule an appointment today.
.
📸: @beyond.the.script 

#TrainSmarter
    Working on hip extensor strengthening and reciproc Working on hip extensor strengthening and reciprocal hip flexion and extension movement patterns.

Using the physioball during this clients session was a fun way to also encourage shoulder stability, wrist and hand extension, and trunk extensor strengthening.

#physicaltherapy #physiotherapy #choosept #strength #stability #proprioception #prevention #maintenance #movement
    There is no reason to be wearing a weightlifting b There is no reason to be wearing a weightlifting belt during your warm up sets.

Warming up plays a huge part in how you perform, and being able to create spinal stability without the assistance of a belt is a non-negotiable requirement for athletes.

This doesn’t mean you should never wear one or that you can’t, but you shouldn’t be wearing it all the time. 

So when do you wear a belt? When you’re healthy, injury-free, and going for a heavy set and want a little extra stabilization. But again, not every single time.

Prep and train your body to get the most out of your programming. Or else, what’s the point of all the time you’re putting into going to the gym?

#TrainSmarter
    Elbow pain with gripping? Lateral elbow pain is Elbow pain with gripping? 

Lateral elbow pain is common in tennis players, Olympic lifters, and workers whose jobs involve a lot of gripping (using a screw driver, holding power drills, opening a door, twisting a lid) or constant typing.

Initially you want to avoid aggravating activities that provoke pain early on such as heavy gripping and carry items with your palm facing down. You can also use your opposite hand to unload the aggravated side during unavoidable daily or work-related tasks.

Most importantly you don’t want to just stop using that arm for days or weeks on end‼️

RELOAD that tissue back up in a way that doesn’t aggravate it more and continue from there with a prevention program to prevent future symptoms🙌

#TrainSmarter

📸: @beyond.the.script
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