Having lived just over a year in here in Budapest, there are a few consistencies here that I have noticed I strongly believe that not only keep training professionals from reaching their fullest potential, but also their clients the results they deserve.

Now, not EVERY trainer that I have seen falls into the forthcoming categories, but the majority of them do.

It is worth noting objectively, that the behaviors and standards of the local training professional are in part reflective of the culture and standards they may have lived with.

I truly believe that regardless of the country, there are tenets as a training pro that are a constant in creating an IMPACTFUL service that will alter customers well beyond the superficial, and keep them for life.

Here we go:

1.) Be a good human, and be authentic. If you are an asshole, fine. Just be one all of the time so it’s consistent with who you really are[

2.) Be present when you are training your client. When you are on your phone religiously, and not even watching them while they Train, you aren’t worth their time.

3.) It is about (or should be) your client. Not you. Your consistent posts  that highlight your own body, and not the results you get for people could be turning away potential great clients for you.

4.) Training to look like a body builder or “fitness model” is not fitness. Sometimes not even healthy. The majority of people around you want to be fit, but not look like a Scitec advertisement.

5.) The term “functional training” is overused. Stop using it.

6.) Invest time in creating customer service. This is a void that you have a huge opportunity to separate yourself from most other trainers. Don’t view your customers as transactions but as relationships. Make their life better, and make their life easier.

7.) Last but not least, take pride in what you do. Constantly improve and find ways to separate yourself as just a “trainer”. If you are serious, then don’t be a hobbyist, be a training professional. This alone will help you to have a thriving, and self fulfilling business more than any other thing.

The power in these reach beyond these borders and will have a significant impact on any trainer’s business.

Yes I went there for this title. But lets get into it really quickly.

Competitive athletes are always looking for new ways to improve their performance on the field or court. One area that is often overlooked when it comes to improving athletic performance is the strength of the big toe. This small digit can play a crucial role in an athlete’s ability to sprint faster and jump higher. In this blog post, we will dive into the science behind why the big toe matters and discuss some simple exercises that athletes can perform to strengthen this important muscle.

When we run or jump, the big toe plays a critical role in helping to propel our body forward. It acts as a hinge between the foot and the ground and is responsible for generating a significant amount of force. If the big toe is weak, it can limit an athlete’s ability to push off the ground with enough force to accelerate quickly or jump high.

Additionally, studies have shown that athletes with stronger big toes have faster sprint times and higher vertical jump heights than those with weaker toes.

This is because the big toe helps to stabilize the foot and ankle, which can improve an athlete’s ability to transfer force from the lower body to the ground.

So, how can athletes strengthen their big toes? One simple exercise is toe curls. This involves placing a towel on the ground and using the toes to scrunch it up toward the ball of the foot. Another exercise is seated toe raises, where the athlete sits in a chair and lifts their toes off the ground, holding for a few seconds before lowering back down.

Wearing shoes with a wide toe box can also help to improve big toe strength as it allows the toes to splay out and engage the muscles more effectively. Additionally, performing barefoot exercises, such as walking on sand or grass, can help to strengthen the toes and foot muscles.

If you want to be even more intentional, there are plenty of manual exercises that you can do to strengthen your big toe, like placing variable resistance against big toe range of motion using your fingers.

Let’s note that  it’s not just athletes who  benefit from improving big toe strength. ANYONE who engages in regular physical activity, such as gym going, recreational running, walking, BABY boomers, can see improvements in their overall athletic and simple daily performance by focusing on the strength of their big toe.

So, having strong toes can greatly enhance your athletic performance and grant you a competitive edge. From improved running and sprinting form to more powerful push-offs with jumps, even for pitchers, the physical benefits are pretty clear. But how intentional are you about actually training your toes?

If you answered “not really.” Then you can go ahead and join the majority of athletes and coaches who don’t. The positive thing is, is that now you know. Take a few minutes during your next training cycle to begin working out that big toe. Have metrics in place on your speed or jumping beforehand to see how it improves after 8 weeks!

When it comes to sports, especially those that involve a lot of overhead movement, a strong core is essential. It may not be the first muscle group that comes to mind when you hear the term “overhead athlete,” but weak core can have something like a butterfly effect throughout the rest of the kinetic chain, specifically the shoulders for overhead athletes. In this blog post, we’ll talk about the basic functions of the core during movements, and how core integrity, or lack thereof, manifests proximally.

Overhead athletes, such as volleyball players, baseball pitchers, and tennis players, rely heavily on their shoulder muscles for their respective sports. However, if the core muscles are weak and not coupling properly, then the shoulders actually have to work harder to compensate for the lack of strength For example, during rotation, if the trunk rotators are not strong enough past a certain range, then to make up for that reduced range, the shoulder would have to overextend to articulate the desired velocity the athlete is trying to achieve while throwing a ball, or serving a volleyball.

Understanding Core Function

In order to better understand the interaction between the core and the rest of the body, it’s important grasp how the “core” actually functions.

Firstly, the trunk can flex forward, flex laterally, rotate, and extend. Every single muscle in the core is involved in each of these movements to a degree.

It is also important to note the different types of core muscles, and what functions they have:

You have the local stabilizer muscles, which are smaller in size and attach directly to the spine, and you have the global movers, like the transverse abdominals, obliques etc. that create the actual movement.

The role of the stabilizers is to isometrically contract and create rigidness around the spine as movement occurs. If the stabilizers are weak, then this makes it more difficult for the larger muscles to generate the necessary forces for efficient movement, including rotation.

In these instances, this is where overcompensation begins to occur in more proximal areas such as the shoulder.

Not only do the core muscles have to be strong and maintain that strength during rotational movement, but they also have to contract at the correct times during that movement. Weak stabilizers or global movers of the core that can’t contract appropriately will cause disfunction throughout the kinetic chain.

What Does this Mean For Overhead Athletes

For athletes such as volleyball players, softball/baseball, quarterbacks, even swimmers, the implications of a weak core lay the foundation for setbacks in performance. While there definitely needs to be solid strength integrity at and around the shoulder joints, many athletes fail to truly strengthen the core musculature that will ultimately enhance performance, via alleviation of the shoulder joints.

For athletes in sports that involve a good amount of throwing, whether that be throwing a ball, or using a specialized tool to throw a ball such as lacrosse, the trunk becomes crucial in not only generating the power for faster throwing, but also “winding” for the throw, as well as the ability to do it repetitively with quality season after season.

Consider a volleyball athlete gearing up for a serve. The move itself requires jumping, trunk extension, trunk rotation in both directions, extreme shoulder extension, and rapid flexion, all while making sure to time those movements accordingly to hit the ball with maximal power and accuracy.

If the core is not able to withstand the strong forces that occur throughout the motion, then this could potentially overload the shoulder, leading to an overuse, sometimes acute injury.

The body’s answer to weak musculature? Recruiting other muscles to make up for what is needed to deliver the desired goal. A core with strong stabilizers and global movers alleviates the shoulder, as it is now more geared to generate, absorb, and redirect the rotational forces.

Reversal Strength at the Core

A concept that is also overlooked is the demand on the trunk rotators to STOP rotation.

Referencing the volleyball serve once again, the “winding” up portion of that serve represents a rapid rotation in one direction that must be quickly decelerated into the opposite direction. That ability to stop, and absorb a high force, in this case rotational, we can term reversal strength. This is also termed eccentric strength.

Training the core to be strong isometrically at different positions is another crucial component to not just the concentric part (the serve) of the motion, but also the redirection (the wind up). Thus if the core can not sustain the eccentric forces, then output is lower and other areas get recruited.

Training the Core Appropriately for Overhead Athletes

Now that you have a better understanding of the core functions, then training concepts can be more clear. Here are a few things to remember when training the core:

Increase strength through isometric work via each of the core’s movement directions; extension, flexion, rotation. This sets the base for not only strengthening the stabilizers, but also the ability to absorb, redirection, and maintain posture throughout movement. One tool we utilize heavily with our athletes and clients to do this is the Kiro Core Harness.

Just like any other muscle in the body, the core goes through 3 phases of movement ; eccentric, amortization, and concentric. Try working EACH of these into your training routine to maximize throwing potential.

Explore outside of the norm. While sit ups, planks, a bicycles have there place, there are more optimal exercises for “core strength”.

Overall, it’s clear that overhead athletes need a strong core to reduce shoulder injuries and increase rotational ability, leading to better performance. We know that having a strong trunk will lead to not only better shoulder performance, but also overall strength and power increases, which are also important components of any sport.  If you’d like to get started on improving your core strength right away, consider signing up for a free trial session with us! Our team can provide individualized coaching based on your specific needs and abilities so that you can perform at your peak level. Ultimately, having strong core muscles is essential for keeping you healthy and injury-free as an overhead athlete – let us help you reach your fullest athletic potential.

Empower Yourself: Why Divorced Women in Their Mid 40s and Above Should Try Strength Training

Divorce can be a tough experience for anyone, especially women, who may find themselves overwhelmed and lost in the wake of the emotional, financial, and physical tolls of divorce. But don’t despair—one thing that is for sure to help? Strength Training.

Strength training is an empowering way for divorced women in their mid 40s and above to regain their strength, confidence, and well-being. We are going to explore a few reasons why strength training is the essential ingredient for empowerment post divorce.

Builds Physical Strength

Strength training helps build muscle mass, which is crucial for women as they age. As we get older, our muscles start to deteriorate, presenting many health challenges. However, by strength training, you can avoid and even reverse this muscle loss, maintaining your independence and mobility as you age.

It is not difficult to undermine your OWN physical needs as you go through the emotional challenges of divorce, and neglect your own strength. And while you might not be able to control every aspect of the divorce process, you will always have the ability to directly control how strong you are physically, even if you only set aside just 15 minutes per day to invest.

It is no secret that stress caused from divorce can cause you to feel weaker and older than you really are. However, devoting the time to building your physical strength will help you take control of how you feel and look throughout the process.

Increases Self-Confidence

Strength training has been shown to have an enormous impact on self-confidence. When we set goals and reach them, we build a sense of control over our lives. That feeling of control can be incredibly empowering for those who are feeling vulnerable after a divorce. Additionally, seeing the physical changes in our bodies provides us with tangible evidence that we are capable and resilient human beings. Strength training can help you to recognize and trust that capability, providing an invaluable boost to your self-confidence. This can be especially important if there are children involved in the divorce, as being able to provide a sense of security for them is key. With strength training, you’ll be able to confidently move forward into this new chapter of life.

Sometimes we forget what going through a divorce can do TO our self-esteem. Strength training then becomes the ultimate opportunity to do something FOR your self-esteem.

Improves Mental Health

When you train your body, you’re also training your mind. Strength training increases levels of endorphins, which help improve mood and decrease stress levels. This is especially important during particularly difficult times like post-divorce when many women struggle with depression or anxiety. Exercise helps to keep these feelings in check while also providing an outlet for any built-up emotions and frustrations. It can also play an important role in preventing future mental health issues by fostering positive coping skills.

The emotional scarring that comes from going through a divorce can sometimes be a catalyst to develop more emotional resilience. Even though a divorce is not a life event anyone expects, let alone wants to go through at the outset of your marriage, it inevitably impacts your mental health. Strength training in turn can become not only your safe place to build up your body physically, but also keep your mental health in check.

A Sense of Community

There is a reason why most rehab programs include small group meeting to help victims ease back into society. Group support.

While divorce does not mean rehab by any means, you can benefit from being around other women who have gone through, or are going through similar experiences.

Strength training offers an opportunity to connect with others who share similar interests and goals. Joining a strength training program or gym provides a supportive community instantly. You can find other women who have gone through a similar experience and build new friendships. Having the support of other strong-minded individuals can make a world of difference in feeling empowered and confident about yourself. Research has proven consistently that working alongside likeminded individuals will help to keep you motivated and accountable to your goals. Trust the power of community.

Strength training is an excellent way for divorced women to take control of their health, well-being, and confidence. It offers physical, mental, and social benefits that’ll help you navigate the challenges that come with divorce. Never forget that you’re stronger than you think, and strength training helps you unleash that inner strength to transform your life remarkably. Empower yourself today.

It’s no secret that having a strong core can improve your overall athleticism and performance.

Proximal stiffness, the ability for your body to create tension throughout its midsection, is key to distal mobility – the ability of your extremities to move freely without restriction. This means that in order to maximize efficiency and power output from your limbs, you need to have a strong core.

This is especially true when it comes to performing the bench press. A strong core serves as a foundation for your upper body, allowing you to keep your torso rigid and stable during each pull-up or push-down of the barbell. This ensures that all the force generated is transferred directly from your arms shoulders to the barbell, rather than being absorbed by a weak core or lost through poor form.

A strong core also ensures that you are able to maintain good posture while benching, allowing you to use less energy as you press. This is especially important when it comes to maintaining an arched back position throughout the lift;

having a strong core will allow you to stay in this position without straining or losing tension in your midsection.

How a Stronger Core Stabilizes You While Pressing Weight

When performing a bench press, your core muscles are activated in order to stabilize you while lifting the weight. This stabilization helps you to generate the necessary force throughout the extremities to press the weight. Without an efficient core strength, the force generated by your arms and chest will not be transferred as efficiently to the weight, reducing your ability to press a heavier weight.

Having a weak or deconditioned core can compromise the function, form, and intent of upper extremities during the bench press.

Weaker core muscles can also lead to poor form and spinal misalignment, which puts you at risk of shoulder pain and injury. During a proper bench press, your core muscles work to stabilize the spine and pelvis which prevents excessive strain on the shoulders when lifting heavy weights. This reduces the risk of associated shoulder injuries and helps you achieve your desired results from the exercise.

Boost Your Bench Press with Core Activation: Anchor and Prevent Excessive Rotation for Optimal Performance

Anchoring refers to how well your body is able to remain stable throughout the movement, and rotation refers to how well you are able to move your arms in a circular motion around the spine. By strengthening your core muscles and improving spinal stability, you will be able to raise the strength threshold of the anti rotational and anchoring movement at the trunk, and potentially increase the strength of your bench press.

A very effective tool that we heavily utilize at WPT is the Kiro Core Harness which is a specialized harness that allows you to work the core at variable levels of resistance in oblique planes of motion. This allows us to work both the local and global stabilizers of the trunk and spine, hip, and shoulder to increase distal mobility.

As you can see, having a strong core is essential for increasing your bench press and improving overall athleticism. While basic Core exercises such as planks and Russian twists are ok for building strength in this area, when done appropriately, there are more effective measures to really enhance true core strength, so it’s important to make sure you also keep up with other forms of exercise to ensure you have complete fitness. It’s only when all aspects of physical fitness come together that you can reach your full potential as an athlete!

And if you need some extra coaching breaking past your plateau, message us INTERESTED to 770-629-9577 for a free consult and trial session with us.