Sean Lauer CSCS, FMS2, CES

The further you get away from your injury, the more general your work should get in the weight room. Once you've addressed compensations that are related to injuries the more you can get back to general physical preparedness GPP and making sure your integrating it into your weekly workouts but not overdoing it.

If you want your knees to be healthy stretch out your adductors and then strengthen them in that range as much as you train squats. The adductor magnus is a muscle that likes to take over for hip flexion and cause all types of problems. Keep it from getting over active by stretching it in a well balanced program.

The reason massage works is because you are reducing tension on injuries or tightness that occurs in every day life. Those injuries cause muscles to tighten to protect or just because they are stuck in that position. The goal of all manual work or stretching is to move your body into a spot where it can reset. Then to keep things in the right spot strengthening is needed to reinforce.

If you’re just strengthening you’re missing HALF the picture! And will just strengthen compensations and make the problem worse.

If you JUST strengthen, stretch, mobilize or massage without the others that is where you will run into problems.

When training people I think most strength coaches are afraid to train in developmental positions because they are not "sports specific". However since high level athletes are such good compensators wouldn't this require you to train off your feet in these positions. When an athlete gets tired don't the revert back to tighter or bigger muscles for stability and ignore the stabilizers we want them to use. Leading to instability and overuse injuries? I've heard recently that training in developmental positions is less useful because they don't create core stability in one of these positions on the field and therefore it is not useful to train them in this position. Wondering what other people's thoughts are on this?

*Person I’ve just met that eats one meal a day* so what do you think about intermittent fasting for weight loss?
Me: well what have you tried?
*person* well I eat relatively healthy but I just don’t have time to eat during the day
Me: well if you normally eat one meal a day and can’t lose weight then you’re basically already fasting and it’s NOT working 😂

Fasting is for people who need to lose that last little bit of body fat or doing strict keto, nobody else!

Get protein and greens and stick to a slight calorie deficit not extreme diets that last a couple weeks.

Weight loss / maintenance is about SUSTAINABILITY don’t torture yourself

A good video below with better more specific info on this topic

Should You Stop Fasting? (My Honest Thoughts) Matt Wenning shares his thoughts on fasting and talks about its effects on size and training. Grab the NEW Hypertrophy Manual! https://www.wenningstrength.co...

On my last day of clinical a patient asked “do you guys do these exercises you’re giving us?” The therapist took a moment to think and said “yes, kind of”. In the exercise/rehab community we tend to overdo the exercises and tasks we give to our patient. The therapist continued “I do the exercises that I need to do.” This changed my thinking of the goal of rehab; the goal of rehab should be to give you the simplest and easiest thing for you to do to get better so that you can incorporate it even after you leave physical therapy.

Your metabolism is directly linked to your muscle mass. If you want to lose weight AND keep it off get your muscle mass up. Lower your calories slightly below maintenance and increase your protein it is THAT simple.

Recently, I have started taking a certification abbreviated CPPS. In the beginning of the certification it talks about The Mirror Effect. Yesterday ironically, out of no where, one of my athletes demonstrated this concept to me. Joe DeFranco Jim Smith - Diesel Strength

When it comes to training there are many educational courses out there. You could pick a couple and get little nuggets from each of them. You’re going to have your foundational knowledge and then every course after that will be something little. That little piece of info will help you a specific problem more quickly but for the most part the basics will apply to most problems.

One of the most common things I hear from people is I’ll ease my way into strength training and do cardio first for a while. This is the biggest mistake because your average person only joins a gym for 2mo then quits. Start with lighter strength training first or hire a trainer in the beginning so you stick with it longer. Your habits that got you to where you are only going to build up, start with strength then go from there.

One of the biggest misconceptions about training is that the older you are the more you can’t do big compound lifts. If you haven’t done them in a while are you going to have to work your way up to being able to do them again, yeah absolutely! But by doing modified versions of squat, bench, deadlift and heavy reverse lunges you can get back to them. If you have pain or range of motion limitations there are ways to get your better. Contact me for a complimentary train session!

Merry Christmas and happy new year from my family to yours!