Are you considering a Fitness Trainer or Fitness Program? INTEGRATE Performance Fitness is located in Palo Alto, CA and is available for semi-private (2-3 people) and large group sessions.
Al Painter is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, Performance Enhancement Specialist as well as an Corrective Exercise Specialist. He also holds a degree in Communications from Santa Clara University. His area of specialty is endurance athlete specific strength training.
Al has also been named “Best Bay Area Personal Trainer” by CitySports Magazine as well as being the recipient of a “People’s Choice Award” from Palo Alto Daily News.
Posted On: March 17, 2015
1) What they are
2) Why they happen
3) How to correct them
4) Want to dial in your form with a kick ass 30 minute workout to help you revoer from morning of training to reset the core and reboot your bum as well?
5) Want to learn the best ways to approach performance nutrition?
Join us and:
1) Learn Technique 101 from endurance athlete strength training expert and TRX Qualified instructor Al Painter, NASM CPT, CES, PES, BA from INTEGRATE Performance Fitness.
2) Be put through a killer workout with TRX qualified instructor and strength coach to runners Alison Corcoran NASM CPT, ACE GFI from Goldilocks Training.
3) You will also get amazing endurance sports specific information from nutrition guru Daniella Dayoub , ACE, NCSF, NASM-PES, CES, GSTC, TRX, EFFA, from Dfitlife: Nutrition, Fitness, Lifestyle.
When: Saturday April 18, 2015
Cost: $25 for training 101, $40 for training + Nutrition
Where: Silicon Valley Fit, 744 San Antonio Rd, Palo Alto, Ste 2
Space is limited to 15 people, so RSVP ASAP to reserve your spot!
See you on April 18!Read This Full Article
Posted On: March 14, 2015
Today was an absolutely gorgeous morning in Northern California. Perfect temperatures, sunny and a great day to take my road bike out. Oh sure, we’ll have about 13oz of water for the state by the fall, but hey, we have awesome weather.
The day started out with what was supposed to be a 90 minute interval ride to start rebuilding my fitness. What came next, well, was really not that surprising if you know me. I decided to go a little longer to try to see if I could actually survive Old La Honda Rd without training for it.
A fools errand? Most definitely, but I wanted to see if my current strength workouts were enough for me to actually survive 3.35 miles at an avg of 7% and 1290′ of elevation gain without training for it. Mission accomplished, I came home pedaling my bike and not in the back of the broom wagon with a DNF on the day. Definitely a DFL on the day, but it is Lantern Rouge honor will wear with pride given where my bike fitness is.
If you ride a bike in the Bay Area, your self worth in the saddle is measured by this climb. Since I haven’t had my ego crushed athletically in a while, I figured today was as good as time as any to have it done.
However, as I rode up that monster and back home, I noticed my fellow cyclists had a few form flaws causing them enjoyment of the sport that a strength program could easily correct. It was a veritable cavalcade of muscular misuse to the tune of the following.
1) Shoulders hiked up and internally rotated
This affects your saddle performance in a big way. As the shoulders come up you not only do you lose the core, your breathing becomes impaired. This is an indicator that you need more strength in the muscles that hold the shoulder girdle in place in addition to more upper back strength.
I see this quite a bit, and once addressed, people always have more fun riding.
2) Heads shooting forward past the collar bone
This one can actually destabilize the lumbar area and completely change your movement mechanics. The fix for this is more neck flexor strength, upper back strength and realistically, mid back mobility.
You need to learn how to pack your chin. If you stand with your back against the wall and your head doesn’t touch it, that’s means your posture is out of alignment and you not only need more mobility, you need more posterior chain (the back half of your body) strength. I’ve helped a ton of riders with this one.
3) Rounded upper back
When you ride, you should have a FLAT back. Once you begin to look like your smuggling a TT helmet in your jersey, you lose power, stability and you will not perform as well.
If you can’t hinge at your hips to create a 45 degree angle from your shoulders to your knees, your hammies are too tight and you need some help. This can also impair the way you breath and you won’t be able to transfer as much core strength to your pedal strokes under load. You might also be able to roast marshmallows on your low back as you climb.
4) People looking like they were riding a stair climber out of the saddle
Without moving the front end of your back back and forth you seriously impair your ability to use your arms and legs driving through the core to produce power into the pedals. Not too mention how this might tighten up your shoulders.
Out of the saddle as you push the left pedal down, the bike should go to the right and vice versa. Flow with the bike underneath you and life gets easier up hill. This is a signal that you’re not load sharing diagonally shoulder to opposite hip through the core, and you better do something about it or you won’t improve and have more fun riding.
5) People moving their upper bodies more than their legs uphill
This is a HUGE form fail on the bike uphill that points to one thing, and one thing only: you have no core strength. Sorry to be blunt, but better to rip the bandaid right off than beat around the bush on this one.
The biggest reason being your core isn’t stabilizing the forces that your legs are trying to put into the pedals and it signals a need for dramatically improved trunk strength to prevent an injury. Not to mention you leak an enormous amount of power and energy doing this. Since your body only allows the amount of power to be put out that your joint stability allows, this is a huge one.
You should NOT look like your trying to pound nails with your collarbone, you’re doing the “Roger Rabbit” (yes, I went there, and I’m heading here next) or the “dolphin” as you ride. This means that your diagonal stabilization patterns are in serious need of a firmware upgrade. That’s Silicon Valley for your core is very weak, and you better change that ASAP.
6) Extreme rib cage flare and arched low backs
A bad bike fit can contribute to this, but once that’s ruled out, here’s what your looking at: you’re not owning your rib cage and your leaking power all over the place because of it. Once the ribs start to separate from the hips, the abdomen extends and becomes, well, a lot less useful when you need to apply force.
One of the easiest ways to see if you can actually own your rib cage, is to do the following:
If you can’t do this with a static hold, under load dynamically in the saddle it doesn’t miraculously improve. You just don’t notice it because you’re moving.
This is a clear cut signal that you need a lot more anterior core (front half of the body) work. I’m also going to toss in glute work as well. This will impair your performance a ton if you don’t fix it. If you’re low back catches fire when you ride, these two things are probably the reason. This is something I’ve fixed several times, and I can help you as well.
IPF Will Help You Ride Longer and Pedal Stronger
I’ve been working with endurance athletes for 15 years. I’ve seen how they break, I’ve successfully put them back together and that has translated into performance levels going through the roof. If you are doing any of these six things when you ride, you need to get stronger. If you live in the Silicon Valley and like to ride your bike, contact me through the site and I can help you with this.Read This Full Article
Posted On: March 11, 2015
Its no secret that I think strong glutes cure EVERYTHING from sore low backs and fussy knees to bad hair days and hang nails. With all of the ways to hit them and all of the “information” on the internet, how do you know what the best ways are?
You read this blog, HONESTLY! No really, there is a ton of high quality information here from me and from time to time, incredibly talented guest posters from time with one goal in mind: help you get as fit as possible.
This post will definitely do that. Its an approach that combines interval training with lateral glute work where a lot people need more strength. Its proven to be a HIT (see what I did there?) with my clients and I’m going to share it with you.
The recipe is simple and only takes 6:00 minutes to make:
In a perfect world you’d have three people, but it works with two as well. If you’re short on time and long on motivation, this is a great way to get in some quality heart rate work in a very short amount of time and it looks like this.
Call two friends and invite them to workout. Make sure they have short memories so they will have completely forgotten they said they’d never workout with you again after last time.
You can do multiple sets just rest at least 2-3:00 minutes in between each one. This is a great drill to do in a multiple person setting and makes high intensity interval training fun. Give this a shot the next time you workout with friends and let me know how it goes.
If you want to learn HIT methods to do in your workouts, drop me a line if you live in the Silicon Valley and let’s set up a time to meet.Read This Full Article