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Michael Donnellan

NOW is the time to think about SUMMER!

Yes, it was less than 20 degrees outside this morning and yes, there are still ice/snow mountains scattered around town. Despite these unfortunate truths, now is the exact time YOU need to start thinking about preparing for summer. Read More

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Chris Collins

Your Company's Greatest Asset: Healthy Employees

Learn more about how a corporate wellness program can increase productivity, improve employee health and reduce health care costs for your organization. Read More

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Michael Donnellan

Try an Adult Program - Mix up your workout!

New to the gym and not sure what to do? It's been so long and I don't recognize any of the equipment? I just can't get myself on that treadmill today, I'm SO BORED with my exercise routine! I'm trying to hard, but I'm just not seeing the results I want! Do you feel any of these statements apply to you? Fear not, as I have the perfect solution for you! Read More

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Steve Schack

Family Services Director Introduction

Soon, all Family Services at the BAC will soon be the responsibility of one person, and I'm writing this to introduce myself! Read More

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Mike D'Amico

“I Don’t Deadlift Anymore Because My Back Hurts” Dispelling the Logical Fallacy



I want to help shed to light on trainees who do not dead lift because it hurts their back. It makes sense. If you have pain in your low back region, it makes sense to remove stress/strain from it in order to promote healing the tissues. This comes back to the RICE (Rest Ice Compression Elevation) principle developed in 1978. In 2014 the same gentleman that coined the term talked about how ice may delay healing (Mirkin 2014). So if rest and ice do not promote healing, wouldn't strengthening the tissues that are weak make sense? Acute back pain that was just injured is a reason to refrain from such an activity. Protocols should be followed mainly by the Mackenzie treatment protocol (2). For chronic low back pain a progressive strength routine, joint mobilization, and soft tissue manipulation (in reverse order) are key factors to treating low back pain.  As long as back extensor strength and endurance are present (3). The dead lift is a primitive movement that can be progressed or regressed accordingly. So essentially anyone can do deadlifts as the progressions and regressions are vast. 

The gluteals, quads, and hamstrings work in synergy to create strength through your lower body while also generating force through your back to drive the weight off the floor. So essentially anyone who has ever moved or done manual labor has deadlifted before. Have you ever totally refrained from that due to the back pain? Maybe if it's painful enough, but to say you will have a bad looking lawn or move your house in 100% with movers is an unlikely excuse that you will make. So saying you "cannot" deadlift because of your back pain/tightness/weakness is a "weak" excuse (pun intended). Any workout can be regressed for you. And to refrain from training movements patterns out of fear of hurting your back is like going out to eat and fearing racking up a 1000$ bill. Healing from an injury involves training the pattern. Please share with anyone who has back pain and does the daily rest, motrin, repeat treatment!

-Mike


2. Brian A Casazza, MD, University of North Carolina School of Medicine, Chapel Hill, North Carolina Am Fam Physician. 2012 Feb 15; 85(4):343-350

3. Departments of 1 Community Medicine and Rehabilitation, Physiotherapy; and 2 surgical and Perioperative Sciences, Orthopawdics, Umea University

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Brandon LaVack

What is Kinstretch?

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Before we discuss exactly what Kinstretch is, let’s quickly go over that what it is not:

- Kinstretch isn’t Yoga.

- Kinstretch isn’t Pilates.

- Kinstretch isn’t Zumba.

 

While Kinstretch may have different aspects that you recognize as appearing similar to other methods and modalities, it’s vastly different in the approach it takes and calculated assessments to better determine a lot of information.

 

Kinstretch is a movement enhancement system that develops maximum body control, flexibility, and USABLE ranges of motion.  It is designed to be a group class that creates better articular health, mobility and movement needed for the demands of life, sport, exercise, running, hobbies and just about anything else you could think of.

 

Kinstretch is much more than stretching. Not only does it open up new ranges of motion for your joints, but it teaches your body how to control the new ranges. This is key. Rather than being an alternative to other forms of exercise, mobility, or flexibility programs, Kinstretch is a system that prepares you for all these other things. So if you want to strength train, run, do yoga, etc. then Kinstretch will help ensure that your joints can handle the movements and exercises involved in these activities. It will also help maintain and improve joint function for overall well-being and longevity.

 

In a more condensed format, here are multiple reasons why taking Kinstretch will beneficial for you no matter what you want to do.

 

- Create joint independence before interdependence.  If your hip doesn’t work like a hip; it’s not a hip.  You need to relearn how to move that join like it was made.  Take the time to work on using your joints like joints.

 

- If you can’t actively get to a position or range of motion without any load, you shouldn’t load that tissue.  If load>capacity, you are at an increased risk for a potential injury.  Therefore, we need to improve our bodies capacity to bear load.

 

- Force is the language of cells – to best improve the quality of your tissues you have to impose a certain demand on them to adapt.  Everything in your life applies stress to your body.  The stress can be either good or bad, our body will adapt accordingly.  If something becomes receptive and prevents you from moving well, your body will recognize that and lay down the tissue cells needed.

 

- Flexibility and mobility are NOT the same thing.  Flexibility involves passively getting to an end range of motion, which can potentially be dangerous.  Mobility is controlling your body through a range of motion.

 

- Unless you have some soft tissue haphazardly laid down, your nervous system dictates your movement.  This means that it will put the brakes on your range of motion for one of two reasons.

o   1. Doesn’t trust you due to a lack of strength or stability

o   2. You haven’t been in that position in a long time.

 

- Our connective tissue (fascia, muscle, tendons, ligaments, bones, etc…) are made up of the same material, just expressed slightly differently.  When we move, we never truly isolate one area, rather the conglomeration of tissue being stressed in that line of movement.  This means that by moving our body through ranges of motion, we not only strengthen joints and muscles, but also bones, tendons, ligaments, etc…  We are better preparing our bodies for loads and positions that we may not have expected.  If our body is prepared to handle those loads, we’ll avoid injury.


I can't wait to be able to bring Kinstretch to this BAC.  It's going to be an incredible experience.  Let me know if you have any questions, blavack@beverlyathletic.com

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Brandon LaVack

Assessment and Mobility Studio

A few weeks ago I hinted that BIG news was coming, but I didn’t give anyone much more information than that. I’ve been really busy getting everything in order and ready to go for this new venture. What is it I’ve been working on you ask? Read More

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Michael Donnellan

Meal Planning - "Failing to plan, is planning to fail."

When individuals think about their weight, they generally fall into one of three categories. They'd like to lose weight, gain weight, or stay the same while most likely decreasing their body fat %. Regardless of which of these categories you may fall into, there is one common theme that will lead to achieving your end goal: Meal Planning. In this post I'll review the key factors for successful planning, and how to avoid hiccups/overcome bad days. Read More

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Mike D'Amico

Low Intensity Cardio in Workouts Are Like A1 Sauce to Steak Dinners.

A steak dinner analogy is used to represent a solid well rounded exercise routine. Now, for my vegan friends you can insert your favorite vegan meal into this analogy too. The steak is the strength training portion to a routine. Strength training will provide a progressive resistance needed to build, repair, and maintain muscle mass. This is imperative to most occupations, all sports, and overall injury prevention. What comes in next is a side dish, a starch, and for health's sake we'll say it's a baked sweet potato. The sweet potato is the warm up portion of the workout. The warm up is the range of motion, mobility section that will make for a better strength training session. Warm ups are suggested, but not exactly required. As the steak can be a stand alone meal, having the sweet potato provides nutrients and fiber to make the steak better digested. As having a sound warm up/program in place will allow your strength training session to "flow" better. Read More

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Mike D'Amico

5 Ways You're Sabotaging Your Diet

Weight loss goals are a highlighted goal brought to the forefront of any consultation I do. The statistics do not lie. According to the CDC 38% of American adults are obese as of June 2016. So obvious logic would tell us that many trainees/clients look at this as objective #1. How we get to your goal is not a perfect system, it truly is different strokes for different folks if you may. There are several different methods to lose weight, but it all comes back to a basic equation, calories in must be less than calories out. A simple concept on hand, but in today’s society is incredibly difficult in practice. The ways to sabotage such a campaign normally tends to follow the same pattern between each person. I have found 5 very common ways that your weight loss efforts have ceased, slowed, or stalled altogether. Read More

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