Fitness Blog Miami | Primal Fit Insights

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Improve Posture At Work With This Simple Technique

By Matt PackAugust 8, 2013

Clock Posture Check I often speak of ways to improve posture but the problem that most Movement Specialists and trainers face is that the people were helping go back to same environment that caused the dysfunction in the first place reinforcing poor posture and movement patterns. This obviously minimizes improvement and the progress we’ve made. I’ve found that with altering the ergonomics of your work setting like the video below and utilizing stretching, strengthening and soft tissue practice you can make a significant difference in posture and movement mechanics. My frustration with training and rehab programs is that you can’t control what people do while they are away from you. With 168 hours in a full week, me seeing a client for 3 of those just can’t compete with the remaining 165hrs they are potentially undoing everything were trying to change. So What’s the Remedy? I once read that on average people look at the clock on their computer three times per hour. Now whether or not that’s true, good strategies to reinforce “correct” posture in the work place are to STAND UP and perform a correction or two whenever you check the time on your computer. That clock at your computer should be a reminder to perform a quick analysis of how you’re sitting. What posture have you crept into? Now stand up and make corrections or better yet I recommend that you purchase a standing desk like the one below: Standing desk attachment http://www.varidesk.com/varidesk-pro This “Clock Posture check” if done three times per hour in a typical 8 hr work day accounts for 24 daily corrections. Over a five day period you’re looking at 120 total Posture Checks for the week! This is an excellent way to ensure your clients are making FORWARD progress and not “creeping” back into posture that they’ve gotten really good at holding. Try some of these corrections on your next “Clock Posture Check” Unorthodox Fat Loss Tool The question arises often what can be done to make a normal evening “stroll” a little more challenging. My usual answer is to RUN, but considering some people have injuries preventing them from running and others may not even be in shape to run the Weight Vest is an excellent tool. I’ve been recommending clients to wear weight vests while training, walking, doing house work or simply for an active recovery for years. I also really like it for my office workers/desk jockey’s to wear while at work. It obviously all depends on your work environment but knowing the goal at work is to stand and move more motivates you to literally “workout” while at work. You may look funny but hey, were getting you out of that seated position that causes HUMANS so many problems and the vest really challenges you to burn more calories while doing normal day to day activities. I wouldn’t suggest that you wear it all day by any means but maybe for stints of 30 min to hour intermittently throughout your work day with the main goal being to increase training volume while increasing caloric expenditure throughout your day. The Weight Vest http://www.mirweightedvest.com/women-weighted-vest/MiR-20Lbs-Women-Weighted-Vest.html

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Why Re-invent The Wheel?

By Matt PackAugust 3, 2013

Lately I’ve been consulting with clients that have some really great goals. Now whether they are realistic or not is actually irrelevant. I do however sometimes question there course of action to reach that particular goal. The question is, do there actions match up with that goal they are reaching for? Definition of Insanity- To do the same things over and over again and expect different results Whatever your goal, Find someone ultra successful and take them to lunch. Get them to tell you everything they’ve done in order to achieve that particular goal. How bad do you actually want what they have? Are you really ready to do what it takes? Sacrifice what they have? Ready to get outside your comfort zone? If so, APPLY EVERYTHING THIS PERSON HAS DONE TO ACHIEVE WHAT THEY HAVE ACHIEVED. Lets make it easy. Look at your goal and answer one question very honestly. Are your actions matching that goal? If not, either the goal must change to meet the action or the action must change to meet the goal. That simple folks! This goes for anything you want to reach in life. I don’t know about you but I like to walk in the footsteps of people that have been successful in what ever I’d like to achieve. In other words If I want a successful business why would I get advice from someone from an owner that just put up an Out of Business sign in his window? If its me, I’m out meeting wealthy business men picking there brains over lunch and reading books by Donald Trump. I think you know where I’m going with this. You don’t have to re-invent the wheel. Follow in the same footsteps as others that have figured it all out. Stop trying to reach goals doing things how you “think” it should be done and instead start doing things how it’s been “proven” to be done. My main point is that if you want success, hang around successful people, think like successful people and DO what successful people do. You know I love ya right?

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15 Tips to accomplish "MORE"

By Matt PackJuly 1, 2013

Let me clarify what “more” is and what “more” isn’t. I know how you Lawyer’s can be;) Use common sense. “More” doesn’t always mean extra training or demolishing yourself. I never have said no pain no gain. “More” might mean extra foam rolling or mobility work. It might mean waking up earlier to cook your breakfast. Whatever it may be, “more” is used for anything you need to get better at. It’s usually something you don’t necessarily like or enjoy. Probably something you’re not very good at but definitely something your body needs more of. I personally need to work on my spelling and when to use words like their and there. I use commas, way, too much, and use explanation points when I don’t freaking need one! Like right there or their (wtf!!!) See!? Anyways, here are my Top 15 tips for getting “more” done 1) join a challenge 2) join a team 3) workout with a partner or in a group 4) set some realistic goals, placing them in a visible place you frequent often 5) find some pain not physical but emotional. Pull out a dress or suit you’d like to fit back into. Ask yourself, What if you don’t do “more”? What might happen? Write it down. 6) go to bed at 10pm and wake up earlier 7) go to work a little earlier to get off earlier 8) do “more” during your lunch hour even if its 30min 9) ride your bike to and from work 10) tell loved ones what your up to. Inform them how bad you want “it” and ask them to hold you accountable. 11) most of us watch a few tv shows a night so why not train or stretch why watching. I personally stretch while watching So You Think You Can Dance. Darn dancers are limber as heck! A good workout idea would be to perform 10 Burpies at every commercial. 12) get two workouts in one day as often as you can. Lift weights in AM and get a cardio session done in the PM or vice Versa. 13) the weekends are great time for two a day sessions. You could also go for a hike, paddle board or choose what ever movement activity that floats your boat;) 14) workout with your family or loved one 15) offer to help a friend get back in shape, pushing someone else to exercise more which will in turn motivate you. Don’t let your friend down! These are just a couple of ideas to help you get “more” done throughout your busy day. Keep in mind it doesn’t have to be intense exercise or exercise related at all for that matter. Everyone could use more mobility and better quality muscle tissue through stretching. What do you need more of? Prioritize that and use the tips above to help get it done. All in all doing “more” of the same will most likely lead to ummm… More of the same. If you’re striving to move better, feel better and look better than do the opposite of what’s NOT working now and I guarantee the end result will be a different one. Good luck!

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Are you really doing enough?

By Matt PackJuly 1, 2013

First of all I want to congratulate you for working so hard lately especially the people that are participating in the current Myzone MEP’S Challenge. It makes me so proud when I hear about or see people getting in “more” throughout the week. In our case “More” means SESSIONS, SETS, REPS, EFFORT, TIME and INTENSITY towards there health and fitness practice. I did say practice, something we work toward getting better at ever-day right? I promise this extra commitment towards your practice will pay off major dividends. Often times we take the minimalist approach to exercise thinking I worked out twice this week, I’m good! We justify this thinking by saying things like, “I wish I could find time for more or I don’t want to over-train or injure myself.” These excuses hold us back from truly reaching our full potential. People ask me how the MMA fighters I train get so “ripped”? I say simple, they train 3X PER DAY! Results in fitness in health are no different then results you achieve at work or in relationships. You get back what you put in to it, simple as that. If you really want something you will make time for it! Were one week into this 30 day challenge and I’m seeing people doing “more”. I witnessed Jacki and Gloria doing a Track Challenge this morning at the field. Later that same day I hear Gloria went for a bike ride. John rides his bike to work a few days a week while many of you run or ride your bike to PFM for your workouts. My point is that if you want extra-ordinary results you have to put in “more”. Whether you’re in the challenge or not we all have the same 168hrs per week. What will you use your time for today? Will you find time for a little “more”? I guess we’ll have to see just how bad you really want it;)

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Why We Animal Flow?

By Matt PackJuly 1, 2013

Why do we practice so much Animal Flow? Well… lets let someone else besides me explain that. Here is an excellent description of the benefits of AF and why you should be incorporating it into your daily practice. Maybe now you’ll see why I get so excited while coaching it to you;) 13 Things I Learned and Re-Learned at the Animal Flow Workshop Posted by DrPerry on April 2, 2012 I had the wonderful experience of attending Part 1 of the Animal Flow workshop by Mike Fitch today in NYC at Equinox Gym. So many wonderful and amazing people were there learning and sharing new techniques to make themselves better and to pass that knowledge onto others. Met some wonderful new friends. Get the Flow On! Bodyweight training is my absolute favorite form of exercise for all it does to maximize physique enhancement, injury prevention, injury recovery, performance, durability and metabolic fat burning. People often make the mistake of thinking body weight training is easy since you are not using an additional load (weight training). They would be wrong! How many people do you know that can actually do a bodyweight pullup? How about a standard pushup with locked in technique? The additional load in bodyweight training is ‘your own body’ weight magnified by altering movement vectors, sequencing muscle patterns, neural coordination and controlled tempo. Training global patterns of full body movement as opposed to traditional isolated exercises is the ‘secret’ to its effectiveness. You combine a wonderful flow of energy with allFour (4) Primary Pillars of Movement: 1. Pushing 2. Pulling 3. Level Changes 4. Rotation Your body becomes the machine integrating all 4 Pillars. It’s a real eye opener! Stop Chasing Pain‘s paradigm is ‘Move Smarter. Move Better. Perform Great.‘ Precision movement with quality helps you feel great and optimize energy transfer. Part 1 Animal Flow solidified many things that I talk about on myFacebook page. It was wonderful to hear Mike explain the benefits of Animal Flow and know they align perfectly with my philosophy of movement. I am sure there will be more take homes in Part 2, however I wanted to give you a glimpse of my day moving like an ANIMAL. Here are 13 things that hit home for me. Hope they jog a few brain cells in you too. Make movements purposeful. I talk about precision of movement all the time, whichis another way to say quality. I love that word purposeful. What is your body doing? What does it want to do without you thinking about it? Stay focused and in the movement zone. Why it matters: Less stress on the joints from heavy loads and controlled movements decrease injuries. Regress to Progress. Sound familiar? Take a step back and modify your movements until you can gain control and not be in a state of movement chaos. Challenging not difficult is the goal. Why it matters: Clients can earn the right to progress in system that may be monitored for progress and motivation The brain learns from failure, but not too much at once. Give your nervous system a chance to integrate new patterns. The nervous system software switch will flip to the next level of motor learning as long as you don’t overload its capability. Why it matters: Brain body connection heightens the performance of tasks associated with activities of daily living. Animal Movements open up fascial lines and slings. Full movements within all See that white stuff? Fascia vectors help to uncover hidden fascial restrictions and optimize muscle activation patterns to alleviate tensile stress on the joints. Why it matters: Increased mobility. Decreased stress. Optimal muscle range of motion for more dynamic movements and greater calorie expenditure Your metabolic rate will hit a new thermal high with the stability required to control the body. Move the body, not body segments. Challenging four points of stability simultaneously requires essential muscle patterning and neural sequencing.Why it matters: More fat loss. Nuff said! My wrists need work. Supporting your bodyweight in extension patterns of stability gives you a new appreciation for how critical the fascia, joint, and soft tissue extensibility is in the wrist. Why it matters? Soft tissue extensibility in the wrist is a critical player in shoulder stabilization and neck function. Locking the shoulder into the socket with external rotation and compression to the Load that shoulder ground in a closed kinetic chain pattern enhances shoulder stabilization. Amazing way to fire the rotator cuff muscles with sensory input from compression. A must to add in my shoulder rehab program. Why it matters? More stable, stronger, and injury resistant shoulder. The closer you get to the ground the more obvious your asymmetries. Taking the power global body movers out of the equation (cheater muscles) with large movements altering vectors reveals a lot of information about your left and right side balance. No cueing is necessary because the client will instinctively feel the asymmetry. The Static Beast Position will find your flaw quickly. Why it matters:Feedback to body symmetry for energy leaks. Own the central core stability to increase distal mobility. Relearning alternating patterns of movement takes time. Opposite leg to opposite arm. Learning to move like we did as infants. Crawling, reaching, forward, reverse and lateral movements helped increase my intensity because my brain had to process where I was going and how. Totally different than sitting in a machine and mindlessly pushing and pulling in one vector. I actually feel like I got smarter. Lol Why it matters: Increased body awareness, faster reaction times, and increased brain- body reactive timing. Strength development is full throttle. The necessary stability required to move thruthese patterns stimulates the neuromuscular system leading to more power. The joints are locked in. How do you get better at the exercise? Do the exercise? Explosive power is unleashed. Why it matters: Stronger and more muscle. Nuff said! 11. The Crab Movement is a shock and awe muscle activation pattern for the upper body posterior chain. What an

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Animal Flow Finisher

By Matt PackJune 27, 2013Read More blog-item

Group Animal Flow

By Matt PackJune 27, 2013Read More blog-item

Fat Loss Flow

By Matt PackJune 27, 2013Read More blog-item

Transformation Contest Welcome Video

By Matt PackJanuary 28, 2013

Check out the video from the 2013 Primal Fit Transformation Party!

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The BEST Way to Increase Sport Performance

By Matt PackMarch 31, 2012

Primal Fit Miami and Excel Sports Performance showing Pro Soccer team and Pro Tennis Players using cutting edge movement based training to increase performance and decrease injury. This type of training in conjunction with a structured Strength and Conditioning has a huge carry over to ANY sport and can even be position specific. You’ll see: Resistance drills Over-speed drills and Reaction drills using visual and audible cues We use these techniques with High school athletic programs as well as Professional athletes. Each program is individualized to the sport and position. For a FREE demo at your school or team practice field contact Matt Pack at [email protected] or Ron Schwab at [email protected]

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