The Groovy Ghost

📡Targeting fat loss with specific exercises AKA "Spot Training"📡
•
Give me 3 minutes of your time and I'll explain why it's not possible and give you a real list of solutions🔋
•
Any trainer telling you that you can lose fat in certain areas with certain exercises is an idiot. I still see this happen because this is a very common question for beginners and as a coach it is our responsibility to inform our clients/members as best as we can.🌠
•
If you need help with choosing the right exercises or eating the right foods for you hit the link in my bio for more info on my weightlifting and nutrition coaching🏔
•
Hashtag time

🪺Eccentric Loading/Tendinopathy🪺
•
About 2% of the adult population suffers from achilles tendinopathy. This may sound like a small number but look at the Amercian population, it's over 300 million I know. Now take 2% of that's 6 million people which is so many people!😵
•
Luckily we can do something about this! Whenever it comes to working with clients that are having any sort of joint pain, some sort of itis, osis, or other issue eccentric & isometric training is always my go-to. Slow & controlled reps through a range of motion that doesnt hurt, maintaining tension the whole time.🧬
•
This method of training can be used for other joints & tendons & doesnt just have to be used as a rehab tool. Everybody can benefit from controlling the negative because it is going to strengthen our tendons which will help protect us from injuries!🌟
•
Eccentric Shoulder presses will help elbow & shoulder joint integrity. Safely loaded Knee-Over-Toes lunges help the integrity and mobility of the knees and hips.🙏
•
This video I'm demonstrating an eccentric calf raise with it's progressions and regressions.🔥
•
Some of the theories to why eccentric achilles loading works so well include- Increase in Plantarflexor/Dorsiflexor muscle strength, Structural Tendon Adaptation (same way dead hangs work), Tendon Length Changes, & more!🫰
•
If you're dealing with some achilles issues you might could benefit from these exercises!
🚨Please consult a healthcare professional before attempting these🚨
•
Wellisch M, Hamer P, Hopper L, Bulsara M, Debenham J (2015) Eccentric Loading Increases Peak Torque Angle of the Ankle Plantar Flexors in Healthy Volunteers. Int J Sports Exerc Med 1:009
•
Int J Sports Phys Ther. 2015 Aug; 10(4): 552–562.
•

🪬Sciatic Nerve Pain?🪬
•
One of the most common forms of back/lower body pain comes from the sciatic nerve being disrupted. Most people think they're having a bulging disc that's causing it which is very possible and also common.
•
The problem with this though is it's not always the case. Sometimes people have sciatic pain, get MRI done, doctor finds bulging disc, blames it on that, and then either physica therapy that tries to treat the bulging disc or surgery. This would be a very big problem if somebody were to get surgery and it do nothing for their pain because their back wasn't actually the issue!
•
Now this isn't always the case, but it can be. Movement mechanics, mobility, and strength always needs to be assessed when dealing with pain (a lot of doctors do not address this). If it is simply a piriformis issue this can be corrected without any surgeries!!
•
Toe Clam: Make sure you are feeling this up high on on the side of your butt, like around where a pocket would start. First rep hold for 30 seconds or as long as you got then hammer out 10-20 reps for 3 sets. The goal is to be able to do 3x20 each leg.
•
To progress, once you can do 3x20 no problem start adding ankle weights. Begin with a 1-1.5lb weight and if you can do the exercise and feel it in the same spot not the TFL (running closer to the groin, "end of pocket") and then repeat the process and keep progressing.
•
If you try this and this gives you relief KEEP DOING IT!!! and don't stop even if you get to a point where it doesnt bother you anymore, work up to a 5-7lb ankle weight at 20 reps and you'll never have the problem ever again. you should notice other improvements in your body from strengthening the glute minimus
•

🦍TIGHT HIPS?🦍
•
My boy Jacob asked me for some hip openers and here I present 2 of my favorite hip opening drills and my super cozy MTZ Contruction tank top
•
🛸Landed Banded Distractions- 2 minutes each leg, 5 seconds on both internal & external rotation.
🛸Assisted Hip Airplane- Same rules apply.
•
🌐1-on-1 and Online Strength, Mobility, and Nutrition coaching spots open. DM "🔥🔥🔥" for more info.
•