The Lab: Strength

Working out has more upside than downsides. Being an athlete has more challenge and downsides, but way more rewarding.

Runners naturally develop more injuries over time.
Weight lifters develop more injuries over time.
Swimmers develop weaker bones over time.
Pole vaulters develop more muscular imbalances over time.
Tri athletes develop increased injuries over time.
As we age, we develop more injuries over time.
Veterans develop more injuries faster and longer over time.
AND,
Office jobs develop more injuries over time.

So what is going on???

Doing the same repetitive tasks, cause our bodies to adapt towards that movement. The issue: we have to spend more time un-doing those movements patterns with corrective exercises.

So we should focus on moving correctly during our workouts and have mini movements sessions throughout the day to help us love less injury prone. Injuries will happen when we push our bodies, but we can reduce the risk by focusing on correct movements and counterbalance the movements our sports and jobs have us do.

https://www.anthoneyq.com/schedule-a-call

What to Expect

Virtual Assessment:
We’ll connect via a virtual call, for convenience and accessibility no matter where you are. I will assess your form and movement patterns in real-time.

Targeted Analysis:
We’ll zero in on the specific exercise or movement you’re struggling with, be it the squat, deadlift, or any other movement you’re struggling with. I will nalyze your ex*****on, paying close attention to posture, alignment, range of motion, and muscle engagement.
Then we can make changes to help you out!

Focus on range of motion and fully connecting to it! Never going into full range of motion, while your muscle are resting. Always keep your muscles engaged so your joints don’t hate you 😉.

swipe for more baby faces!!

What do you need? Poll below! throwback to the skateboarding and band days!

I still jump on a skateboard every now and then, but have not played the drums in a while. I think having a verity of talents is good for the mind. Learning languages, playing music, art, are great ways to flex the mind. Sports, exercise, skateboarding, the physical activity also, helps the mind thrive. Complex tasks, puzzles, and math are yet another way to express area of the brain, and then there is love, meaning, friendships!

We need verity, some need less of one form of tasks, where some need a good balance of all.

What do you need more of?

New gym decor

Perfect day at the river!

I love a short workout now, but hated them in the past.

I have, in the past, felt that a long workout is more beneficial. You get to hit all the complex movements and then work on the imbalanced areas.

Now, these short workouts are amazing for getting the blood flowing and being done in 5-20 min(depending on goals). With this simple tool, we can increase blood flow, and this means blood to the brain. More thinking power!!

The importance of a sleep routine is first about the consistency. Then actually winding down.

Looking at screens with flickering and blue light, are effective at stopping natural melatonin production from occurring. Also, the dopamine hits from scrolling social media, can increase anxiety, wanting your brain to think, “what’s next”.

Sleep routine are important!

Being a dad of a 10.5 month old means face scratches, while wrestling. I know the damage will become more severe later, but it is all in good fun! Plus it build resiliency!

Woke up this morning thinking about the mountains!
Feel like a nice time to see some snow capped mountains, mountain air, and long hikes. Just seems right!

Ok. Day Dream done.

hiking

Parents need nights out!
We are fortunate because we have a great social life and many friends, but some struggle to do pre-kid things. Things important for your mental wellbeing. It’s good to take a break from things to rebuild you.

The downside, is the loss of sleep! But worth it!

Which side is correct posture?

Things can be done right, but making something perfect with never happen. We can make things high quality, with perfect quality, but knowing time is the biggest currency, we have to move forward.

In the world of running, spinal alignment is not just a term; it’s the backbone of a pain-free experience. As a CSCS specialist, I’ve seen firsthand how aligning the spine correctly can enhance performance and reduce the risk of injury.

We have to understand that biomechanics and posture play crucial role in our day -to-day movement. A misaligned spine can lead to muscle imbalances, affecting your entire body’s mechanics. As the green laser (plum line) in my photo is more than just a cool gadget; it’s a tool to reveal those hidden tightnesses and imbalances.

By addressing these issues, we not only improve our form but also our overall performance. Remember, a healthy spine means a happy you!

Embrace the power of proper alignment and let’s make every step count!

This stretches the surgery scars!!

Need to work on these, I was all over the place🤸🤪

Conventional movement, such as squats, bench, rows, are al great! But there are time in our training seasons, that we need to focus on unconventional movements so we don’t become imbalanced. Basically do unbalanced, weird looking, incorrect biomechanics, but with full control. This is challenging if you have not learned how to lift appropriately.

After diving deep into how the body works, moves, and functions for year. We have to learn fundamental levels and progress all the way to advanced movements.

Why? Life does not give us time to move perfectly for every situation. That why we should train movements. Making all movements automatic and unconsciously coordinated.

How often do you change your workout routine?

Says 35°F (2°C) feels like 28°F (-2°C). Without strong wind, it’s not to bad in outside in the sun!

Cold weather with no shirts!

Gyms through the years based on AI. Very interesting!

Back to lifting on Monday!! It will look different since I have holes healing back up on my stomach. Lifting heavy like I love, will be missed, but building a resilient foundation will be better for my future strength gains.

I will be focusing heavily on abdominal movements and functional core strengthening to prevent any hernias, and heal scar tissue appropriately.

Life can throw unexpected challenges our way, like my recent appendectomy. But by prioritizing strength, health, and overall wellness, we can resist the curveballs life throws at us. Optimal health isn’t just about looking good; it’s about feeling good and being ready for anything. 💪

Here are some benefits:
* Stronger Immune System
* Faster Recovery
* Reduced Risk of Illness
* Increased Resilience
* Improved Quality of Life

Remember, investing in your well-being is a long-term strategy that pays off when you least expect it. Let’s work towards lasting health together! 🏃‍♂️

Let’s talk about why sometimes our New Year’s health and fitness goals don’t work out. 🤔

Read through the pics and 👇

So, what can we do? Start small, make a plan, be okay with ups and downs, and keep that motivation going. And remember, a little oops is not the end; it’s just a tiny bump on the road to being our best selves! 💪

Let’s make our goals a reality this year, step by step! 🌈🚶‍♀️🚶‍♂️

#2024

So about a week ago I was in this position…

In the normal routine of life, a week ago, an unexpected twist unfolded. Little did I know, I was on the edge of a short medical adventure.

Day one: Woke up with a slight overall stomach pain—fairly mild and came and went. But it was a discomfort I had never felt.

Day two: Woke up with a bit of localized pain in my lower right quadrant. I called my sister, a functional Nurse Practitioner, to ask about my situation. Three manual tests and a 25-minute discussion later, I did not think it was anything other than a virus. Still, I needed to get a CT scan to know.

Day 3: CT scan at 2, and the anxiety level rose… I’ve never cared about watching others get operated on, or have procedures done, but with me on the table… it’s different. A non-logical difference…

By 17:00, it was confirmed… go to the hospital. Yep, I had appendicitis.

Anxiety was extremely high! Not sure if it was from my experience of getting a spinal tap 13 times or watching my father getting CPR from the LUCAS (a machine that aggressively performs CPR) and all the medical things that occurred trying to recover him from a massive heart attack before passing.

After some anxiety meds and morphine, I don’t remember being too concerned about surgery after that. Then the last thing I remember before surgery, the nurse had to shave the area of the incision sites. I was cracking up laughing. It tickled like crazy! Lindey, the nurse, and I were all laughing pretty hard about me squirming around.

The last words I remember, “We are going to give you a cocktail that will keep you calm when we enter the Operating Room, to keep your heart from elevating.”

Well, I barely remember getting rolled into the OR, but I did feel excited and in awe of the room. During the transfer from my bed to the operating table, I felt like I magically floated over!

The rest of the story in comments.

A last minute decision to travel to NYC, resulting in the best pizza in NYC!
Spontaneity is concerning for most, especially with a kid. We will still do what we love. Yes it will be challenging, yes we will have to adjust to Joshua’s schedule, and we will make it work and have a great time.

Parents - choose the challenge path. It’s more rewarding

Never let people tell you once you have a kid you won’t be able to do what you enjoy. That’s a mindset not reality.

Turkey trot 5k yesterday!

First 5k in 8 years. Gun time was 27:30 but garmin time and starting in the back of the group, I think 27:09 is more accurate. Good Ol’ timing systems need to be modernized.

Felt good and I did not hate it! lol

1.5 mile run ✅
Recovery Lift ✅
Prepare for this weekend 🔄

Yes I ran, no I still do not love it. That’s exactly why I’m doing it. It’s good to challenge yourself with things that you don’t prefer. It builds mental capacity to help you learn, and get through life as a more dynamic person.

The one where… Chandler and Joey are the best friends!!

Nice walk today! A little movement everyday is better than 4 hard days with no movement for 3!

Consistency is key, over the long haul. It helps build new habits too!

Short term goals can be effective at showing people what they can do, but it will never be as effective as a long term goal. Think 10 years, not 10 weeks.

I’m ready for the cooler weather Monday morning! But, I embrace the hot and humid days. The more uncomfortable we get and push through, the more resilient we become. It’s not easy, and nothing worth doing that changes you is easy. The next struggle will be lifting weights in a cold garage!

If your are not acclimating you are not growing. The weather stress is just another training variable.

Windmills! One of the most underutilized warm ups any athletes can perform!

Have one movement to rule them all, the windmill, give you feedback, while performing the exercise. If you are tight on one side, you will know. If you are lacking shoulder stability on one side, you will know, if your left hip is feeling weak, you will find out very quickly!
You get the picture!

You can start off with no weight, but have something in your hand, so you can focus on lifting that object. Over the next few warmup sets, increase weight.
Pay attention which side feels off, and over a week or two, you will feel what needs to be addressed.