NAFC Newsletter

The 'War of Art'. Be Like Bruce!

By Tammy LeBoss | thefitprofoodie.com

Want to pack a punch to your workouts? Strengthen your flow. As you flow into summertime, learn to find a sweet balance between effort and ease.

Flow can be described as a heightened state of body awareness. Flow can be easily accessed when we’re experiencing:

• a runner’s high

• an acute calm state of being (even in amidst stress)

• or even a state of euphoria.

In most situations, flow describes a continuous movement or placement of energy. When an athlete is "in the zone", for example, their movements flow with ease. And it might seem that all of their training is working in their favor because they are extraordinarily focused and on top of their game.

Be like Bruce. Draw your focus inward, and find your center. With acute focus yet with ease through the eyes and visage, pack your one-inch punch. Be you... but be like Bruce.

This ‘warrior flow’ can also be described as when our highest potential comes into alignment to meet our greatest challenges. Today, practice your flow. Follow your breath. Feel effortless calm wash over you. Develop your unique alignment.

Be like Bruce. Apply this war of art(form). How? Develop conscious movement using NAFC ANSER™.

Do it NOW. Bruce would approve...

NAFC Newsletter

Chest Up, Shoulders Down, Eyes Up, Shins Vertical!

By Tammy LeBoss | thefitprofoodie.com

Second to walking, squatting is likely one of the most functional movements we perform each and every day. How many times do you think we get up and down during the course of a day? Essentially, when we’re sitting and then getting up and sitting back down, we’re performing a squat movement.

To optimize on this process, practice keeping your shins vertical, keeping in line with the foot and hip. During the descent of the squat, check to be sure the shins stay parallel in line with the knees and ankles. Making this adjustment will not only help to harness the power of the hips as well as the hamstrings, it can prevent ACL injury and patellar damage.

Keeping cues/words simple can be very powerful skill to develop over time. Using too many words to explain how to properly squat, can be a trainer’s downfall. Oftentimes, saying: Chest up, shoulders up, eyes up are simple, good reminders, but when aiming for your best squat, also add “keep shins vertical”.

Learn to convey ‘a lot’ with less words using NAFC’s Principle of Safety and Alignment, ANSER™. Find out if your message is being clearly transmitted to your client using less words. In this case, you’ll learn that less is more!

Get Hip Smart Applying Hip Intelligence

By Tammy LeBoss | thefitprofoodie.com

Slow Down... Emphasize Awareness

Get hip smart by applying hip intelligence and teaching clients how to play it safe this summer. Many people are working desk jobs, they hurry to the gym or exercise class and they do not take the needed time to undo the stresses of sitting. To optimize a workout, be sure to address the following essential stretches:

1. Stretch the hip flexors
2. Stretch the hamstrings
3. Move the SI joint

Also, what happens when we’re in too much of a hurry to hit a class or HITT workout? The glutes are not properly engaged, the hips are not adequately open and the core may misfire. This could lead to injury and pain. The solution involves slowing and paying attention.

To activate the glutes and open the hips, be sure to slow down for exercises that emphasize Awareness. Remember to squeeze firmly and consciously, and to truly focus on the hip and glutes. Before going into your session to awaken dormant buttocks, try this easy yet effective warm-up:  

• The Superman, half (2 sets, 60 sec)

• Low lunge, knee down (1 set, hold 5-10 sec)

• Bridge, or single leg (1 set, 10 reps, 5-10 sec. hold)

• Side-lying ‘clam’ or hip ABduction (2 sets, 10 reps, 5-10 sec. hold)

  To continue to build hip intelligence, follow this warm-up with the routine below:  

• Split squats: keep glutes fired up during full ROM

• Hip hinge: point buttocks back toward wall, light bend in knees, feet together or hip width; drive hips up and forward

• Squat: push buttocks back toward a wall, press hips forward back to center of gravity

• Straddle deadlift: incorporate all above methods in previous steps

For increased safety and effectiveness, add proprioceptive exercises and 3-planar movements as part of a safe warm-up. Always keep movement purposeful and remember that every ‘body’ is different. Learn more about hip intelligence applying NAFC ANSER™ today!