 My parents' garden! I’m a city girl who typically enjoys the concrete jungle over nature but that doesn’t mean I don’t empathize with all of you amazing gardeners who suffer from aches and pains while you make your gardens beautiful. On the contrary, it’s a topic near and dear to me since my father is an amazing gardener, planting flowers and vegetables, lemon trees and herbs, tending to them day in and day out as soon as the soil is ready for his hard work. (I mean, check out that photo above!) And, while he finds this work to be akin to meditation or yoga in terms of its calming and therapeutic benefits (as most gardeners do I’d imagine), it can take quite a toll on the body. If you're a gardener, you most likely feel your strains/pains/aches/soreness in your knees, low back and hamstrings which really stinks because this can make moving around the rest of the day challenging. The last thing you want is to have to retire from something you love because it doesn’t feel good so here are some moves you can do before, during and/or after that address all of those hot spots I mentioned earlier! Try these out 1-2 times daily (or even more at the peak of your gardening season) and let me know how you feel! 1. Breathe! Imagine your torso is a balloon. Balloons fill up on all sides and you’re going to do the same thing! As you lay on your back with your feet on the floor (or elevated like the video above), don’t just focus on your stomach lightly rising but also your sides and back. Breathe for 2 minutes or so. 2. Supine Marching with Foot Circles: Lay on your back with both feet on the floor. Now, straighten one leg at the knee; feel the front of your thigh contract lightly as the back of your thigh lengthens. Alternate legs. After marching about 5-10 times on each side, keep one leg up. Point and flex your foot up in the air 10 times. Follow that up by doing 8-10 big foot circles clockwise and then counter-clockwise. Then switch legs. 3. Neck Nods & Look-Arounds: Flip over onto your stomach and prop yourself up onto your elbow, forearms parallel to each other. If you feel any discomfort in your low back creep your arms forward a bit until you’re comfortable. Place your tongue on the roof of your mouth and breathe in and out through your nose. Look up with your eyes and let your head follow. Look down toward the floor and let your head follow. Do this 10 or so times. Then, look over your shoulder and behind you in one direction and then in the other direction. Do this 10 or so times. 4. Single Leg Rockbacks: Get onto your hands and knees (hands right under shoulders, knees right under hips). Keep your eyes on the horizon. Pick up one knee and, as your rock forward, let your knee come up toward your chest. As you rock back, extend that leg and tuck your toes under on the floor. Continue rocking back and forth this way 10 or so times, then switch legs. Make sure you’re breathing! 5. Corkscrews: Sit up tall with your legs extended and apart out in front of you. You can absolutely use your arms for balance or support if you need to. Look over your shoulder and let your body corkscrew itself, following your eyes, as if you’re looking for something. Then, look (with your eyes first) over your other shoulder. Go back and forth like this 10 or so times. Make sure you’re breathing! Let your legs go with you, too, it will allow your thigh bones to get internal and external rotation in the hip socket. 6. Plank to Downward Dog (on floor or chair): Whether you’re in a high plank with your hands on the floor or on a very sturdy chair/couch/counter, get into that plank and take a breath in. Exhale as you pick your hips up and back, pushing the floor/chair/counter/etc away, reaching your shoulder blades down your back and your heels to the floor. Take a few breaths in that position. Repeat 2-3 times.  A rose from Dad's garden. Other tips and tricks:
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 You got to meet TruFit Evanston's ultra-inspiring client Chris last week. If you missed it, check her story out here! This week, we're going to break down her trainer Julie's top three movements that correlate directly with every day (every few hour?) movements that ANYONE with a baby in their life will go through again and again. We understand that it can be really tough to practice perfect form with a wiggly living being in your arms but training your nervous system outside of baby time can help build the proper neural pathways that will ultimately keep your body feeling the best it can with repetitive moments. Ok. Enough chatting. Let's break these exercises down! Band Resisted Hinges A.K.A. Picking Up the Baby From the CribThe baby's up from its nap and it's time to get it out of bed! This drill can help teach your body all of the proper mechanics so you can stay healthy and happy. **Set-Up**: - Loop a circular resistance band around a sturdy object at ground level, like a doorknob or table leg. - Make sure the band is secure and won't slip during the exercise. - If you don't have a band, that's OK! You'll still get some benefits from learning the movement. **Positioning**: - Stand facing away from the anchor point with feet shoulder-width apart. - Place the band around your hip crease, NOT around your waist (that won't feel good at all). - Get your "baby" weight (you can start light and build your way up). **Execution**: - Hinge at your hips, pushing your tush back while maintaining a straight spine (think about your ribs being stacked above your pelvis like a canister). - Feel the resistance from the band pulling your hips backward. - Keep the weight in both of your hands as close to your body as you realistically can, imagining there is a crib in front of you. - Engage your core muscles throughout the movement. - **Return to Start**: - Contract your glutes and hamstrings and push your feet into the ground to return to the starting position, keeping the movement controlled. - Squeeze your glutes at the top of the movement to fully engage them. - Think about your shoulders and hips coming up at the same time. - Repeat for desired repetitions, aiming for smooth, controlled movements. **Safety Tips**: - Start with a light resistance band and gradually increase the tension as you get stronger. - Imaging you have a picture on your shirt; when hinging back you'd want to see that picture in a mirror. - If you feel any discomfort or pain, stop immediately and consult a fitness professional (like us!). Loaded Carries A.K.A. Soothing the BabyThe baby's in your arms now and maybe a little groggy? Let's soothe it! **Preparation**: - Choose something heavy that you can lift and carry; we don't assume you all have a piece of equipment like we have in the video but try to find something a little bit awkward (a bag of flour or a big bottle of detergent...). - Stand tall with a neutral spine and engage your core muscles. **Positioning**: - Pick up the weights using a safe lifting technique. - Hold the weight like you would a baby as much as you can given your object. **Execution**: - Walk forward in a controlled manner, taking slow, deliberate steps. - Keep your shoulders back and down, and your chest lifted throughout the movement. - Focus on maintaining good posture and stability as you walk. - Continue walking for a predetermined distance or time, or until you feel fatigued. - After a brief break, switch arms and repeat. - Once finished, carefully set the weights down using proper lifting technique. **Tips**: - Start with lighter weights and gradually increase as you become more comfortable and stronger. - Keep your core engaged throughout the exercise, with your ribs stacked above your pelvis. - Pay attention to your posture and avoid slouching or leaning to one side. - If you feel any discomfort or pain, stop immediately and reassess your form or consult a fitness professional (like us!) Dumbbell Pullovers A.K.A Playing SuperbabyBaby wants to PLAY! Let's get it flying in the air with the greatest of ease!
**Preparation**: - Lie down on the floor with your feet flat. - Hold a dumbbell with both hands, palms pressing against the underside of one end of the dumbbell, forming a triangle grip. **Positioning**: - Extend your arms over your chest, keeping a slight bend in your elbows. - Keep a firm grip on the dumbbell throughout the exercise. **Execution**: - Lower the dumbbell in a controlled manner behind your head, maintaining a slight bend in your elbows. - Feel the stretch in your chest and lats as you lower the weight. - Stop when your arms are parallel to the floor or when you feel a comfortable stretch. The point is NOT to touch the ground with the dumbbell (or a baby for that matter!). - Keep your core engaged to stabilize your body throughout the movement; you should not feel your back lift off the ground while you do this. **Return to Start**: - Contract your chest and lats to bring the dumbbell back to the starting position. - Exhale as you push the weight back up, focusing on using your chest and lats to move the weight. - Keep the movement slow and controlled to maximize muscle engagement. **Tips**: - Start with a light weight and gradually increase as you become more comfortable with the movement. - Avoid arching your back during the exercise; imagine your bottom ribs staying close to your front hip bones. - If you feel any discomfort or pain, stop immediately and reassess your form or consult a fitness professional (like us!)  Chris holding a water-filled bag which we thought about swaddling ;) Everybody, meet Chris!
Chris came to TruFit Evanston saying she hadn't "done any exercise since Jane Fonda in the 80s" and wanted to find a space where she wouldn't feel "gymtimidated" (her word and it's perfect and I'll be using it forever). So she found us! Like pretty much everyone who reaches out to work with a personal trainer, Chris had a few goals like working on her posture and lean muscle mass but they weren't deep-down-intrinsic. And guess what: It's OK to feel less-than-motivated to work out. Having a personal trainer means having built-in accountability and while we put you through your program, you get to figure out WHY exercising is becoming a deeply-valued part of your life. So Chris started training at TruFit Evanston and eventually learned she was going to be a grandmother. Chris' trainer Julie handed her an 30lb dumbbell and said, "This is the average weight of a 1-year-old. Will you want to pick it up if it came to you with arms open?" and Chris had her a-ha moment. She was going to need to be able to carry that baby around in her arms, set it down for naps and pick it back up from the cradle, all without hurting herself. Julie and Chris started slowly with this water-filled bag Chris is seen holding in this photo. It started at 10lbs and got gradually heavier as Chris got stronger (which is called progressive overload: the reason why we can't keep doing what we're doing over and over again and expect results). With creative programming from Julie and a lot of hella-mega-intrinsic motivation in Chris, she's now carrying her 3-month-old grandchild like a pro -- with awesome posture. What do you think YOUR deepest motivation would be to get strong? Leave us a comment! And if you need guidance with your own strength journey, please schedule a call here to see how we can help!  Frank has been a trainer for 15 years and is married with 2 kids (17 & 5) and a dog named Ghost. He likes clients to feel involved in the design of their workout plan. He wants it to be a collaborative effort, in every way possible-communication is key. What made you want to be a personal trainer? I wanted to focus more on my own health as well as impacting others in a positive way. What do you think your secret superhero skill is that makes you an amazing trainer? Adaptability Do you have a training mantra for your clients? My focus is on overall physical as well as mental well being. Progress not perfection. Can you share a favorite client accomplishment? I had a 92 year old client who hated doing balance exercises until he got dizzy on a walk with his wife. He was able to control himself long enough to find somewhere to sit down and regain his faculties. One of my proudest accomplishments, especially since he complained every session that we actually did balance exercises. What three words would your clients use to describe you? Innovative, fun, and communicative Where can people find you when you aren’t at TruFit Studios? I can be found on Instagram @acho25 If you'd like to learn if Frank is the right fit for you, please book a call here.   Chris is the owner of Strength Wise Barbell and coaches out of TruFit Studios. He is sometimes joined at the gym by Ziggy a small but mighty, 10 lb Havanese, which are primarily chicken-herding dogs. Ziggy is very sweet, but also convinced he can protect the homestead against all intruders. What made you want to be a personal trainer? I've had a lifelong passion for strength training and specifically barbell lifting. I started competing in powerlifting after the birth of my second child, and decided I wanted to bring together all my lived experiences to unleash the potential of master’s athletes and beginner lifters. What do you think your secret superhero skill is that makes you an amazing trainer? That's hard for me to say! But the part I most enjoy about coaching is teaching clients the underlying principles of strength and nutrition, so that they're empowered to make science-backed decisions about their training. Besides personal training, do you offer your clients any other services? My specialization is strength & conditioning and powerlifting, but I like to pull from as many domains as possible to help clients achieve their goals. I'm also a certified nutrition coach, with an additional background in recovery and stress management. Do you have a training mantra for your clients? That's a good one, as I have broken not 1 but 2 beach chairs in recent years due to the sheer volume of I've squatting I've done. A major one for me: a healthy athlete is a happy athlete, which is a reminder to train smart and keep an eye on stress loads both in and out of the gym. Can you share a favorite client accomplishment? It's hard to choose one! I always enjoy when I recommend clients start eating more food, specifically carbs, and they discover how positively it impacts their training, mood, and body composition. The other is when seasoned lifters discover that they can progress with lower but more intelligently programmed workloads. Anything else you would like to share? I believe that goodness of fit with a trainer is the quality that most determines a person's long-term success. While I have my own focus, I love talking to anyone and everyone about fitness. It's very rewarding to help someone uncover their values, goals, or interests, and then connect with them the right fitness professional, even if it's not me. Where can people find you when you aren’t at TruFit Studios? I am on Instagram at @strengthwisebarbell and Facebook Strength Wise Barbell If you'd like to learn if Chris is the right fit for you, please visit here.  David has two children- Peter age 26, and Sammy age 17, and two cats named Miztli and Tsuki. He’s been a trainer for five years and he struggles just as his clients do. He’s determined to stay fit because it changes how he feels inside and out. He wants his clients to feel the confidence that he has, for their own health and lives. What made you want to be a personal trainer? I struggled with my fitness and health, and when I found getting serious with fitness changed my whole health: physical, mental, emotional, I wanted to help others feel and look as good. What do you think your secret superhero skill is that makes you an amazing trainer? Positive mindset, and listening skills Besides personal training, do you offer your clients any other services? Mindset training, and consultation about nutrition. Do you have a training mantra for your clients? Move efficiently and without pain. Can you share a favorite client accomplishment? I helped Abi find her body and feel good about her physical self, I helped Tamara get in shape to get pregnant and have a healthy baby What three words would your clients use to describe you? Passionate, Knowledgable, and Driven Where can people find you when you aren’t at TruFit Studios? I am on Instagram @davidbrucemartin and Facebook David Bruce Martin Fitness If you'd like to learn if David is the right fit for you, please visit here.   Sarah has been a trainer for six years. She is also a certified Functional Range assessment and mobility specialist and strength coach, as well as a Pain-Free Performance Specialist. She helps clients feel better in their body, move like butter, and get stronger, inside and out — AKA build muscles and moxie ;) She believes training to LIVE LIFE confidently and without pain is invigorating and worth making time for. She lives with husband, Peter, and their Boxer/Australian Shepherd mix rescue dog, Lucy. What made you want to be a personal trainer? I'm a "retired" marathoner and started unofficially training my running buddies back when I still worked in the legal field, specifically on how to strength train to stay injury-free while doing long distance runs. Not-so-surprisingly, helping people stay out of pain and feel confident in their bodies was way more rewarding than practicing law … so I quit in 2015, got certified as a personal trainer in 2016, and have been training full time since 2017! What do you think your secret superhero skill is that makes you an amazing trainer? I have a knack for reading people when they walk in the door and quickly figuring out what they need from me that particular day, not just physically, but also mentally and emotionally. Sometimes that means more or less talking, altering the pace or intensity of the session, or scrapping the planned programming entirely and replacing it with that person’s all-time favorite movements. Making sure my clients leave feeling better than when they walked in is top priority. Do you have a training mantra for your clients? I’ve been told I help bridge the gap between physical therapy and traditional training. Getting back into a fitness routine can be intimidating and scary when you’re still recovering from pain or injury, but due to my experience with joint strength and mobility and my specialization in pain-free performance, I’m able to meet folks where they’re at and keep them safe as their training program progresses. It’s all about building strength from the inside out -- literally and figuratively -- so you can get your body back to doing WHAT you want, WHEN you want. Can you share a favorite client accomplishment? I have two! One of my clients is a stroke survivor who came to me 2019 with the goal of doing ONE push-up, and now he's doing ten burpees in a row (his 2022 goal! Next up: Pull-ups.). Another client came to me having gone through multiple stints of physical therapy over the course of 10 years for her chronic neck and back pain; we finally discovered the root of the problem, and she is now pain-free and back to doing activities she never thought she'd be able to do again. What three words would your clients use to describe you? Approachable, encouraging, and fun. Where can people find you when you aren’t at TruFit Studios? I can be found @muscles.and.moxie on Instagram and Facebook If you'd like to learn if Sarah is the right fit for you, please visit here.   Dr. Mimi has been a Pelvic Floor Physical Therapist for five yers. She provides an individualized holistic approach to care. Mimi believes it is so important to treat the entire person and have them leave as a better more informed patient. She lives with Linus the dog and Ollie the cat. What made you want to be a Pelvic Floor Physical Therapist? My sister has a disability and I grew up watching her go to PT and how it impacted her, and then I chose to become a pelvic floor PT due to personal experiences in high school. What do you think your secret superhero skill is that makes you an amazing trainer? Being able to find the restrictions in the body and working on them, and educating patients. Do you have a training mantra for your clients? Pelvic floor is way more than kegels! Can you share a favorite client accomplishment? I had a patient call me to tell me she was able to insert her first tampon and it was not uncomfortable. What words would your clients use to describe you? Caring and Fun Where can people find you when you aren’t at TruFit Studios? I am on Instagram @dr.mimi_rpt If you'd like to learn if Dr. Mimi is the right fit for you, please visit here.   Chris has been a trainer for fifteen years. He recommends that clients trust the process, there are no fads, gimmicks or short cuts. He knows if you show up consistently, put in the work and you will reach your goal. What made you want to be a personal trainer? You only get one body and you need it to do literally everything in life, so why not make it run as optimally as possible? What do you think your secret superhero skill is that makes you an amazing trainer? I Meet people where they are at and I have tried and tested methods to get them where they need to be. A forever white belt always looking to learn more. Besides personal training, do you offer your clients any other services? Violence prevention and management skills Do you have a training mantra for your clients? Be well-rounded and adaptable to meet whatever challenges life throws at you. This means I provide a holistic approach to training, which balances mobility, stability, strength, speed, endurance and cardiovascular conditioning while still looking good naked. Can you share a favorite client accomplishment? Empowering special-needs clients and hearing their feedback. What three words would your clients use to describe you? Analytical, experienced, and fun If you'd like to learn if Chris is the right fit for you, please book a call here.  Lauren has been a trainer for a year and a half and has a dog named Kappa, who she adopted while living and volunteering in Aruba. She believes anything is achievable if you put your mind to it, and have a buddy reminding you how awesome you are! What made you want to be a personal trainer? My son! What do you think your secret superhero skill is that makes you an amazing trainer? Compartmentalization and organization Besides personal training, do you offer your clients any other services? Laughs. 😂 Do you have a training mantra for your clients? Balance, literally and figuratively. And don’t think you can’t do because something’s hard, pivot and modify until you can. Can you share a favorite client accomplishment? When clients achieve something they didn’t think they’re able to do and the just did. What three words would your clients use to describe you? Feisty, humorous, and dedicated Where can people find you when you aren’t at TruFit Studios? I’m on Instagram @l.a.u.r.e.n.d.e.e If you'd like to learn if Lauren is the right fit for you, please book a call here.  |
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