I heard a quote the other day, not entirely sure who it was, they said [as to being famous now] ‘the work to get here was the reward’.   Makes you think, doesn’t it?   If that’s the case, what is there to fear?

Sometimes we have to have faith in ourselves that we will make it no matter what the fight; and that trying and succeeding lead to an AMAZING feeling of empowerment and worth.

To also capture a great Garth Brooks’ tune ‘How you ever gonna know …  if you could have done it’?   So I say jump in with both feet, go get what you want, applauding yourself all the way.

At the extreme, some individuals believe that by mimicking the explosive, ballistic activities of high-level competitive athletes, they are training in a functional manner. All too often, however, such training programs greatly exceed the physiological capabilities of the average exerciser, which ultimately increases the possibility that an injury might occur.

Most would agree that there is nothing functional about sustaining an injury due to improper training.

In many respects, functional strength training should be thought of in terms of a movement continuum. As humans, we perform a wide range of movement activities, such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing and lunging. All of these activities involve smooth, rhythmic motions in the three cardinal planes of movement-sagital, frontal and transverse.

Training to improve functional strength involves more than simply increasing the force-producing capability of a muscle or group of muscles. Rather, it requires training to enhance the coordinated working relationship between the nervous and muscular systems.

Functional strength training involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of movements so that an individual’s activities of daily living are easier to perform. Simply stated, the primary goal of functional training is to transfer the improvements in strength achieved in one movement to enhancing the performance of another movement by affecting the entire neuromuscular system.

In functional training, it is as critical to train the specific movement as it is to train the muscles involved in the movement. The brain, which controls muscular movement, thinks in terms of whole motions, not individual muscles.

Exercises that isolate joints and muscles are training muscles, not movements, which results in less functional improvement. For example, squats will have a greater “transfer effect” on improving an individual’s ability to rise from a sofa than knee extensions.

For strength exercises to effectively transfer to other movements, several components of the training movement need to be similar to the actual performance movement. This includes coordination, types of muscular contractions (concentric, eccentric, isometric), speed of movement and range of motion.

Each individual component of the training movement must be viewed as only a single element of the entire movement. The exercises with the highest transfer effect are those that are essentially similar to the actual movement or activity in all four components. It is important to note, however, that individuals cannot become expert at a particular movement or activity by training only with similar movements. For optimal results, repeated practice of the precise movement is required.

Exercises performed on most traditional machines tend to be on the low-end of the functional-training continuum because they isolate muscles in a stabilized, controlled environment. While it may be true that traditional, machine-based exercises are not the best way to transfer performance from the weight room to the real world, it does not mean that such exercises should not be a part of a training program.

For example, “non-functional,” single-joint exercise can play a critical role in helping to strengthen a “weak link” that a person may have to restore proper muscle balance. Furthermore, doing such an exercise can allow an individual to more safely and effectively participate in functional-training activities while also reducing the risk of injury.

In the final analysis, it must be remembered that functional training is not an all-or-nothing concept. A continuum of functionality exists. The only entirely functional exercise is the actual activity one is training for.

Accordingly, individuals shouldn’t rely on any single group of exercises. Individuals should use all the weapons in their training arsenal. Functional strength training should serve as a supplement to traditional strength training, not as a replacement.

Properly applied, functional strength training may provide exercise variety and additional training benefits that more directly transfer improvements to real-life activities.

Source: Bryant, Cedric X. 101 Frequently Asked Questions about “Health & Fitness” and “Nutrition & Weight Control”. Sagamore Publishing, 1999.

If you are interested or have any questions please contact :

Rick Minichino, GM Personal Training

(561) 625-3011

If you’ve been exercising consistently for several weeks or months and aren’t seeing the changes you’d like, hiring a trainer may be a good choice. A trainer can look at your current program and eating habits and help you see where you could make changes to create more effective workouts. A trainer can also help you determine if the goals you’ve set are realistic for you.

2. You Don’t Know Where to Start

Knowing how to set up a balanced schedule that includes all the activities you need to do can be confusing. The great thing about a trainer is that he can help you maximize your time while helping you stay within your own limits so you don’t overdo it. Trainers can also help you set goals and map out a specific schedule so you know when, how and where you’ll fit in your workouts.

3. You’re Bored with the Same Old Workouts

If you’re an experienced fitness enthusiast, maybe you haven’t considered working with a trainer. It can be a great choice if you need some variety in your workouts! A trainer can bring a fresh perspective and new ideas to challenge both your body and your mind. Even if you just do a few sessions or meet every few weeks, you’ll find it refreshing to have new workouts and new exercise toys to play with.

4. You Need to Be Challenged

If you’re like me, you tend to slack off on your workouts sometimes, especially when things get tough. A trainer can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own. You’ll find it’s very hard to slack off with a trainer standing over you, telling you to do just…one…more…rep!

5. You Want to Learn How to Exercise on your Own

Even if your goal is to create your own workouts and exercise by yourself, hiring a trainer for a few sessions can be a great benefit for learning the right way to exercise. This is especially true if you want to learn more about the muscles in your body, the exercises that target those muscles and how to do those exercises with great form. Just a few sessions can teach you a lot about your body and how it works.

6. You Need Accountability and Motivation

Trainers come with built-in motivation. Not only are you investing money into your exercise program…you’re investing time as well. There’s nothing like a standing appointment to get your butt in gear for a workout. Not only that, a trainer provides some accountability so, even when you don’t have a session, you know your trainer will be asking if you did your planned workouts. Just knowing that may make it harder to skip your workouts.

 7. You Have a Specific Illness, Injury or Condition

If you have any specific issues like arthritis, heart disease, old injuries, etc., working with an experienced trainer (who works with your doctor, of course) can help you find a program to help heal injuries and avoid any further problems. It’s also a great idea to work with a trainer if you’re pregnant and want a safe, effective workout to keep you healthy and fit. Just make sure your trainer has experience with your issues!

8. You’re Training for a Sport or Event

If you’re training for a marathon, a golf tournament or some other type of sport or event, an experienced trainer can help you figure out what you need to do to stay strong without taking away from your other training. Trainers can also help create an indivisualized program and map out a plan for the coming event. Just make sure he or she is experienced in the sport you’re training for since not all trainers do sport-specific training.

9. You Want Supervision and Support During Workouts

Some people know how to exercise and they even know how to do the exercises correctly, but they like having a trainer around for support and supervision. If you’re lifting very heavy weights or need someone to help with partner-type exercises, working with a trainer might be a good choice for you. He or she can spot you during workouts and help you come up with a good training plan for your goals.

10. You Want to Workout at Home

If you’d like to exercise at home but either don’t have a lot of equipment or aren’t sure how to use what you have, in-home personal training is an excellent choice. A trainer can show you exactly how to use what you have to get the best workout for you or she can bring equipment with her to give you a great workout. She can also make recommendations for equipment that will help you reach your goals.…and most of all, FUN! 

Yes, you CAN actually have fun working out. A trainer can keep the workout creative and fun; and the rapport you develop with a trainer can make your workout time fly by. Before you know it, you have completed another workout and will be that much closer to your goal.

Interested? E-mail Rick Minichino for more information.

therick@loggerheadfitness.com (561) 625-3011

Working out is more motivating when you train with a friend, neighbor, co-worker, son or daughter.  Earn referral tickets by doing simple things like handing out 2-week VIP membership cards or sending out our email invites.  Drawing held in September.  The more referrals the higher your odds for winning.

Rick Opton
Owner, Loggerhead Fitness