Why YOU need Dynamic Movement!

In today’s Locomotion101, Coach James talks about dynamic movement, specifically what we consider to be dynamic movement and why everyone needs some form of dynamic movement for optimal health and longevity.

Summary…
What is dynamic movement?
-3-dimensional movement patterns that your body was designed to experience on a daily basis: Involves a COMBINATION of moving forward and backward, side to side, AND rotation!
-Training Dynamic Movement is crucial for optimal joint health and longevity!

3 Main Categories of Dynamic Movement
Traditional Dynamic Movement: Includes athletic drills like running, skipping, and agility, to name a few. Can help with coordination and rhythm.
– Dynamic Stretching: Not to be confused wth static stretching! Dynamic stretching involves moving through a range of motion with a goal of waking up sleepy muscles and warming them up. Dynamic stretching prepares or primes your body for intense training, heavy lifting, or extended periods of exercise like running or playing sports. Movement flows like Animal Flow or vinyasa yoga fit under the dynamic stretching umbrella.
-Dynamic Core Activation: Include many different variations of weighted carries, anti-rotation exercises, and medicine ball throws, to name a few. These exercises help maintain optimal strength and function of your trunk/spine.

Tips to Improve Your Pushup: Locomotion101

In today’s Locomotion101, Darrick talks about some simple tips to improve your pushup. These tips can help prevent/decrease shoulder pain during the pushup, increase core strength and control, and potentially improve overall posture and alignment!

Tips to Improve Your Pushup…
1. Maintain a neutral spine throughout the entire movement!
– Avoid shooting your head forward
– Requires core strength and control
2. Engage the lats!
– Create stability in the shoulder joint
– Can help improve upper body posture

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3 Tips to Improve Desk Posture!

It’s Monday! This means it’s time to get back to work! It’s also a great time to start taking steps to improve your posture! Here are three easy tips to help you improve your desk posture to help you get out of pain, decrease stiffness, and improve your overall work and life experience.

Tip 1: Be mindful of your breathing. Your diaphragm, the primary breathing muscle, works best in a neutral position (IE good posture). The quality of your breath is a good indicator of your posture. Find the posture that allows the most effortless, inhale and exhale.

Tip 2: Change positions often. Being sedentary is not optimal, even if you are in perfect posture. Your body needs to move to stay limber and not get stiff, so it is important to move and change positions often. This limits the time that you might spend in poor posture.

Tip 3: Adopt the half kneeling position. All you need is a pillow or towel for your knee! The benefits include being able to change positions often and the ability to mobilize the front of your hip (which can often be stiff and cause lower back tightness/pain.

We hope you enjoyed these tips and can use them in your daily work life!

Keys to Kitchen Success – Locomotion101

Healthy eating habits start in the kitchen. We believe that these tips can help you set up a favorable environment for healthy food prep, eating, and living. You may already be utilizing some of these tips, but watch and see what else you can incorporate to help you reach your health and fitness goals!

Keys to Kitchen Success Tips
1. Kitchen cleanliness is the key starting point to kitchen success.
– Clutter creates stress = less likely to prepare good food
– Cleanliness leads to being calm and in control of your nutritional
environment
2. Have the right tools to make cooking easy and successful.
– Cast iron pan – Long lasting, chemical free, non-stick pan. Can be
used on the stove and in the oven
– Stock Pot – Great for soups, stews, rice and oatmeal. Great for slow cooking nutrient dense meals. Just throw some meat and veggies into the pot, set a timer, and hammer out more food prep for the day/week or other important chores you may have!
3. Have Quality Knives. This is worth the investment.
– Eating healthy involves eating an array of fruits and veggies.
– High quality, sharp knives are safer than dull knives.
– Makes preparing fruits and veggies easier and more satisfying.
4. Stock up on food storage containers
– Glass for hot foods or foods to be reheated the next day for
lunch/dinner
– Plastic for cold foods like fruits and veggies. Imperative for the busy person for weekly food prep.
food prep
– Mason jars to keep leftover coffee or to mix salad dressings!

Hope these tips can help you be more successful in the kitchen and help you attain your health and fitness goals!

Stay tuned for more videos on Kitchen Sucess!

Kettlebell Swings for Beginners – Locomotion101

Today’s video is a tutorial on Kettlebell Swings for Beginners. We love the kettlebell swing and believe that it should be a staple in everyone’s workout regimen.  The kettlebell swing is a very versatile exercise that can build strength, power, conditioning, AND improve posture. In addition, it is an amazing full-body exercise that will build strong and powerful glutes, hamstrings, hips, and lower and upper back musculature. We hope this video can help you master the kettlebell swing!

The Setup and Movement.

Start with the kettlebell a couple feet in front of your feet. Hinge the hips back with a neutral or “flat” spine, knees are soft, with the feet about shoulder width apart. You can have your feet narrower or wider depending on your body size and/or whatever feels the most comfortable. Feel the floor and get rooted in your feet as if you had screws going through your feet, keeping the toes, balls of the feet, and heels on the floor at all times. 

Begin the movement by powerfully “hiking” the kettlebell back as if you were hiking a football. This puts you right into the movement where you are ready to thrust your hips forward, but more focusing on directing the force directly downwards into your feet as if you were going to jump upwards. This will “swing” the kettlebell up to around shoulder height. Allow the kettlebell to then fall freely down towards the floor between your legs, waiting as long as possible to hinge the hips back, ready for another hip thrust/swing. Always keep the lats and back musculature engaged as if you were a proud superhero, with your shoulders rolled back and down slightly.

Common Mistakes for Beginners

  1. Starting position – Standing over the kettlebell vs. having KB in front
  2. Squatting the hips vs. Hinging the hips back
  3. Pulling the kettlebell up with the arms vs. using the hips to drive the weight up

We hope this video was helpful in teaching you how to perform the kettlebell swing. As with anything new, start off easy and learn the proper movement pattern before you increase the weight. We hope you incorporate this movement into your workout regimen because of all of the benefits it provides! Get the Swinging!