What I’ve Learned Post-Injury

Shoulder3

Nearly a year ago I dislocated my shoulder while training. Thankfully, this has been the worst injury I’ve had to recover from at this point in my life. While it was initially hard to change my mentality of ‘where I was’ physically, I learned a lot about the whole recovery process, both physically and mentally.

Healing takes TIME… And plenty of it. For someone who is active, this was the hardest fact to deal with. I could do very little in the way of exercising so I had to adjust to a new normal. Granted, it made goal-setting for 2014 very easy! However, it was nearly 5 months before I could lift my arm above head again. I hurt for months but slowly, slowly it hurt less and could move more. Progress week to week was slow, and sometimes non-existent, but overall made improvements by the months. It was helpful to try to “see the forest instead of just the trees” when it came to healing.

Meet November’s Client of the Month – Steve!

Steve Ernst

 

What made you initially choose Nunn’s Performance Training?

Prior to joining Nunn’s Performance Training, I was working out intermittently at another gym and I felt that my lifting form was less than desirable.  I was looking for a trainer to work on my lifting form and challenge me.  The minute I walked into Nunn’s Performance Training, I knew that I found a knowledgeable staff and intense gym.

What have your accomplishments been so far?

I am in better shape now than I have been for many years, the strongest ever, and lifting form getting better all the time.  I have been at the gym for over 1 year consistently and I hit new personal bests frequently.

How has your success in the gym impacted your daily life?

I have increased energy throughout the day and my years of chronic neck pain are gone.

Five Random Things

I’m a nerd.

That’s right.  I’ll admit it.  More specifically, I’m a fitness nerd.  When I’m not spending time with my family or working in my gym, I’m usually geeking out with some book or articles on training and trying to figure out how I can get better at it.  Given this, I thought it might be a cool idea to post some random thoughts I have going through my head throughout the day.  Enjoy!

People don’t understand breathing and how it relates to lifting.

If you read any fitness magazine or listen to any inexperienced trainer, they’ll always tell you “inhale on the way down and exhale on the way up.”  Their reasoning behind this is that it will lower the peak blood pressure and thereby eliminate the possibility of a cerebrovascular accident.  The problem with this way of thinking is that it greatly overestimates the likelihood of an event like this (they are very, very rare) and it greatly underestimates the possibility of an orthopedic injury (which is way more likely).

Avoiding the Holiday Stretchy Pants

Elf

 

The holidays are right around the corner!  Whether you are ecstatic about eating your Grandmother’s famous homemade noodles and mashed potatoes or dreading the pumpkin pie that you know you can’t help but consume even though you are trying to stick to a program, there are a few simple rules that can help you keep yourself in control while allowing you to enjoy some of your favorite holiday foods!

The first rule of thumb is to eat 1-2 hours before attending holiday parties.  Have a protein and veggie packed small meal before leaving your home.  This will help you avoid snacking!  It’s nothing for individuals to consume between 2,000 and 3,000 calories during a holiday meal, but doing that along with snacking on plates of cheese and crackers (or other tasty not-so-spectacular foods) can increase that number drastically.  Another simple way to keep away from sneaking those bites of food is to stay out of the room they are occupying.  Most family and friend holiday get-togethers I have attended have food items in one area.  Stay out of that room!  If you must walk into it before dinner is served, walk straight through. Don’t stop to survey and under no circumstances should you ever congregate to visit in that room!

Negative Self Talk – What is it good for?

omg.body-weight-scale

At our gym, we set measurable goals to help keep clients on track and working toward something tangible. Most of our adult clients have fat loss goals. Because of this, we measure their body fat percentages about every 8 weeks. Whenever measurements come around, without fail I hear, “oh man, already? I don’t even want to know” or “I’m so nervous; this could be either really bad or really good” or even worse, “This could ruin my day.”  I’ve seen clients nearly in tears to turning cartwheels (yes, literally) in the gym, solely based on the calipers.

Meet October’s Client of the Month – Terri!

Terri Henderson

 

What made you initially choose Nunn’s Performance Training?

I met Jason several years ago when he was with Fitness Experts. I believe they had a booth set up at a function through Hendricks Regional Health. At that point in time, I was on the “fast food diet track”, still had the “baby weight” (plus more) two years after having my daughter, and was tired and sluggish. My blood pressure was starting to increase. Something had to change. He set up an individualized training program, and it wasn’t long before I saw meaningful results.  Working out became part of my new routine.

10 Tips For Getting The Most Out Of Your Training

 

Here’s ten things you can add to your current training to continue making progress and avoid injury.

Enjoy!

1.  Add in some grip training.

In most pulling movements; like deadlifts, pullups, and rows, grip can be the limiting factor.  We usually incorporate rows and chin ups with Fat Gripz and thick bar horizontal pullups for extra grip training.  Adding some grip training will improve most of your pulling movements, but it can also be very tough to recover from.  So, doing it the day before deadlifts may not be a great idea.

2.  Groove your squat pattern.

Our clients perform some sort of squat every time they lift.  It could be anything from a bodyweight or PVC overhead squat in warm ups to goblet squats to back squats.   The more you practice these, the less you’ll have to worry or think about technique while doing a heavy lift.

Easy Tips to Find Motivation


Motivation

Staying motivated is at least half the battle when it comes to staying active. If your brain isn’t on board, it is hard to make the body follow suit. Thankfully, there are some easy steps you can take to make that workout seem a little less (mentally) daunting.

  1. Just put your shoes on

And while you’re at it, walk out the door.  Just do it. Stop hemming and hawing, stop thinking, stop justifying.  If you spent half the energy getting out of a workout into the workout instead, you’d already be another day ahead.

2.  Set Realistic goals

And make them measurable. Goals such as “I want to walk 10,000 steps” or “I want to lose 20 pounds” or “I want to strength train 3 days a week” are all good, measurable goals. If you have a nebulous goal, it’s hard to create a concrete plan how to achieve it. Once you set your goal, write it down somewhere! Or, likewise, sign up for that race or event. Get it on the calendar and you’re less likely to blow it off.

Meet September’s Client of the Month – John!

John Hackett

 

What made you initially choose Nunn’s Performance Training?

I was a little skeptical when my wife Sherri said she joined a gym. I figured she would lose interest within a month. However, she stuck with it and was getting the results! I was struggling with my Military Physical Training Scores, usually in the low- to mid-70 range; barely passing. So, I thought I would give this so-called gym a try – preparing myself for the usual “my muscles are bigger than your muscles, lift this puny weight a thousand times, okay good workout, now pay me.” But no! Everybody at Nunn’s gym is like family to me now.

What have your accomplishments been so far?

My energy level has increased ten-fold and I’m looking forward to competing in new challenges.

Fall Fun with Food!

Fall Food

 

Fall is in the air…the cooler weather brings with it happy memories and feelings of excitement especially when we get together with friends and family for good food, conversation and football! As the weather changes bringing with it invitations for barbecues, tailgates and parties – it’s important to remember the food served at these events can sometimes keep us from meeting our fitness goals (but they don’t have to!).   Here are a few ways to keep your diet in check while still enjoying friends and family.