Indianapolis Fitness and Sports Training is rockin’!

We had a full house Saturday morning and we’re bringing in new members weekly. 

I do love it when things work out as planned.

When Mike Robertson and I sat down to plan out how I-FAST would work, we decided that we wanted a very specific atmosphere. 

No treadmills and no TV’s, but lots of iron and attitude.  Oh, and you can use chalk if you want.  (Even our female members have been know to chalk-up for sets of chin-ups….yes, I said females and chin-ups!)

Most folks unfortunately spend a great deal of wasted time in going to the gym.  They lack to mindset required to push themselves toward a specific and measureable goal.  Sure, they go to the gym regularly, but unfortunately, they never change.  I don’t necessarily think it’s their fault.  I think most folks just lack the necessary information, guidance, and accountability.

I can honestly say that there is no one at I-FAST who’s just going through the motions.  Everyone is pushing themselves every time they hit the gym floor.  They’re pushing each other because of our unique “team atmosphere” that we’ve created. 

It’s the perfect combination of social, serious, and sweat.  A little joke, some deep breaths, a quick drink of water between sets and then it’s back to it.

Here’s some highlights:

Dan F. recently hit 205 x 6 in the front squat after not being able to perform an effective squat just a few weeks ago.
Jacque K. has been on a tear losing 1-2 pounds of fat per week for the last couple months.
Deb H. can’t wear here favorite skorts (I learned it’s a skirt with shorts in it….huh?) because they’re now too big.
Jim H. is down more than 14 pounds of fat and up several pounds of muscle.  He’s made such a remarkable transformation, he’s our posterboy for this months newsletter.
Our Olympic Bobsleigh pusher just won the National Push Championships by a full second (this is a huge margin in such a competition).
We have an MMA fighter preparing for try-outs for the UFC’s Ultimate Fighter reality show.
Justin W. is now in serious training and his numbers are going up and up.
The Bridal Bootcampers are making terrific progress in getting in shape for their big day

I love when things work out as planned.

By the way, we’re also planning some in-house seminars for the near future, so get on the mailing list.  Until then you can get the most recent Indianapolis Performance Seminar on DVD.  Don’t forget that we offer a 14 day FREE membership which includes a complete assessment, individualized programming and 6 fitness coaching session. 

Thought for the day:  why are there cheerleading camps for 4 year olds and for whom are they cheering?

Bill

A common finding in cases of shoulder impingement is a loss of glenohumeral internal rotation.  This loss of internal rotation, often referred to as glenohumeral internal rotation deficit (GIRD), promotes an upward and anterior shift of the humeral head into the acromion or coracoacromial ligament resulting in the impingement.

The ligamentous structure of the shoulder joint, the capsule, will often become stiffened or shortened over time due to daily/work activities, sporting activities (especially throwers), and those heavily involved in weight training (especially bodybuilders and powerlifters).

The common recommended stretch for posterior capsule stiffness is the “sleeper stretch”.  This stretch is commonly performed in side lying with the downside arm at 90 degrees of flexion and then the shoulder is passively internally rotated until the optimal stretch is achieved.

Recent research shows that this position doesn’t actually produce any significant strain (stretch) to the posterior capsule making it ineffective for the intended purpose.

To effectively stretch the upper and middle posterio capsule, a position of 30 degrees of elevation in the scapular plane with internal rotation was more effective.  To effectively stretch the upper and lower portions of the posterior capsule, the shoulder should be placed in 30 degrees of extension and then internally rotated.

This may explain some of the frustration experienced by many with posterior capsule stiffness and ongoing shoulder symptoms as their methods was simply ineffective.  It wasn’t their lack of effort.

Source:  The American Journal of Sports Medicine 36:2014-2022 (2008)

Bill

One of my fitness idols has always been Jack Lalanne.  He turned 94 last month, but I got some sad news today.

No, Jack didn’t kick the bucket.  Will he ever? (I hope not)

His record was beaten.

Back in 1956, Jack did 1,000 push-ups in 23 minutes to set the record for the Guinness Book of World Records.

Just recently, Ryan Bonfiglio did 1,000 push-ups in 20 minutes and 50 seconds to break Jack’s 52 year old record.  That’s truly an amazing physical accomplishment.  He also did 507 chin-ups in an hour back in 2004.

Ryan is 30 years old.

When Jack set the record he was 42.

Age is a state of mind.  Jack proves it.

Bill