Body by Buehn

Human performance specialist & nutritional guidance plans available in-person or online. Strength, speed, agility, hypertrophy, endurance, power, nutrition modification and education

Specialized personal training. In depth knowledge of how to get you faster, stronger, gain muscle, lose weight and become the best you possible.

Mission: Helping people reach their fitness goals in the Gainesville, FL area. Bootcamps and health counseling available upon request. Message today and ask me how.

scientificamerican.com

Sleep Deprivation Shuts Down Production of Essential Brain Proteins

Interesting. Seems the military leaders should give this a read.
https://www.scientificamerican.com/article/sleep-deprivation-shuts-down-production-of-essential-brain-proteins/

scientificamerican.com A deficit arises in molecules needed for neurons to communicate efficiently

newsday.com

What to know before hiring a personal trainer

In the fence if you need a personal trainer? Read this article and find out which way to go.
https://www.newsday.com/amp/news/health/exercise-personal-trainers-1.30302016

newsday.com A good personal trainer individualizes an exercise program, said Adam Gonzalez, an assistant professor of health professions at Hofstra University. Posture, technique and form are important to prevent back, neck and other injuries, he said.

menshealth.com

Lifting Weights As You Age Cuts Your Risk Of Early Death By 46%

Real talk
https://www.menshealth.com/fitness/a19517546/lifting-weights-helps-you-live-longer/?utm_campaign=socialflowFBMH&utm_medium=social-media&utm_source=facebook

menshealth.com Discover the science of how strength training keeps you young

Some hip flexor and lower abdominal workout you can do anywhere as shown in these three moves. The flutter kick, high lows, and feet circles. The futter kick has the legs locked out with the feet dorsiflexed where one foot just goes higher than the other with the hands under the butt and the chin tucked being supine on the ground. The high lows (might have another name but thats the one i made up for it) is similiar to the way the feet are positioned for the flutter kick but the feet rotate one on top to the other on the bottom in a half circle motion with the feet. Lastly the the feet circles are a clockwise and counter clockwise movement of the feet completing a set one way before changing direction to match the other side.
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The thoracic area of the upper and lower abdominal areas should be worked specifically like any other portion of the body. Many movements start with the hips in the direction needed of the sport or change of direction. Working the hip flexors independently provides a platform to better suit your populations.
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#abs #abdominal #hips #hipflexors #lowerbody #thoracic #lowerabs #lowerabdominal #workout #exercise #fitness #fit #sports #tactical #football #soccer #baseball #lacrosse #training #fittraining #stronghips #strongabs #stronglower #sporttraining #army #navy #airforce #marines #coastguard

Prone back hyperextension exercises are to help your lower back healthy. The erector spinae muscles are being worked to aid in spine extenstion. No weight is needed as shown in the videos. A short isometric hold is all that is needed for each repetition.
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These movements are for healthy individuals with no back issues, disc herniations, or any spinal problems. Tactical populations and sport athletes would benefit from strengthening their back. More issues arise from tactial workers from lack of back strength in the erector spinae muscle group.
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#backstrength #backwork #erectorspinae #hyperextension #athleteprep #tacticaltrainer #tacticalworkout #military #militaryworkout #militarymovement #militarystrong #militaryprep #sportscience #sporttraining

Wishing everyone remember those overseas and not with their families a Happy Thanksgiving 😊
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#thanksgiving #veteran #veterans #army #navy #airforce #marines #tactical #sports #athlete #athletics #fitness #health #wellness #exercise #workout #police #firefighter #ems #military

Side plank abduction and adduction bench variations on the top video. A bridge with leg raise bench variation on the bottom.
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Hip abduction & adduction should be incorporated into more fitness routines and is often needed as we get older. Advanced aging adults have many more hip issues the closer to 65 and above we become. Resistance training programs fall to the wayside as people get older, along with cardiovascular training.
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The glutes are just as important as the hips. Much stabilization and utilisation of force comes from the glutes that we use daily. If you are an athlete the glutes are used more than in the general population. This is another group often neglected as we get older where issues can occur down the leg to the knee and ankle if not strengthened properly.
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#hips #glutes #abduction #adduction #hipabd #hipadd #glutebridge #bridge #addwork #abdwork #hipwork #glutework #accessory #accessorywork #stronghips #strongglutes #strong #workout #strengthcoach #conditioningcoach #humanperformance #florida #fitness #health #hiphealth #glutehealth #hipcomplex #glutecomplex #plank #sideplank

To all my borthers and sisters in arms of the past, present, and future. Thank you for your service
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#veteran #army #marines #navy #airforce #coastguard #veteransday #armyvet #navyvet #marinevet #airforcevet #coastguardvet #veteransday

physio-network.com

Weight training stunts growth: An evidence-based myth buster. - Physio Network

Not sure why the medical community still tells parents that their kid can have their growth stunted by weight training. Such an outlandish thing to say with your child being an athlete just to freak you out. Hope that parent's can read this and find a certified strength and conditioning coach to train their kid properly.
https://www.physio-network.com/2018/11/01/weight-training-stunts-growth-an-evidence-based-myth-buster/

physio-network.com  

The bread and butter for your strength go to should be the deadlift. The raw nature of this movement should be done at least once a week in any strength program. If you have picked anything off the ground or will, then the deadlift is a necessity. Even the elderly can benifit from this movement. Though wouldn't recommend using a heavy weight. Proper movement and daily function would help bring their strength up and give them a new found sense of function to their daily lives. Teaching a perfected form would benifit them in the long run.
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This was all the 2" holed plates I had laying around the farm. They were in kilo grams which interesting. Coaching this movement I like to have my clients lock their neck and keep their spine straight without twisting or bending throughout the movement. I tried not to come up as fast and push out my hips before my back had a chance to raise. Commonly people become overly concerned with using more back than they should. This movement is supposed to come up as one unit to use the legs simultaneously with the back to lift the weight. I also used a switch grip with my hands to lift more weight instead of relying on my grip.
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#deadlift #functionalfitness #lifts #powerlifts #basiclifts #corelifts #basicstrength #strength #power #biglifts #backwork #backstrength #upperlift #lowerlift #liftbig #function #performance #humanperformance #sport #sportstrength #athlete #athletestrength #tactical #military #militarytraining #militaryprep #militarymuscle #armytraining #sporttraining

Deciding I needed to get back to the basics I dug out my squat rack. These days the "Functional Fitness" go to has been taken out if context for flashy exercises and poor movement patterns. There is nothing more functional you'll use on a daily basis than the squat. The basics should be at the heart of every strength and conditioning program and fitness routine. Whether you are performing a body weight squat to perfect a movement or get the form down, you perform the squat more than you realize.
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How often do you go to the bathroom? Do you sit at a table for breakfast, lunch, or dinner? Have a couch or chair watching tv? Drive anywhere? In a waiting room waiting for an appointment? At a computer plugging away for hours?
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Then you've been up and down squatting at some point today. Loading the body is a necessity for soft tissue in the body to strengthen and remold itself to be stronger the next time forces are applied to it. Bone, muscle, ligaments, and tendons all need reaistances applied to them for the body to adapt and change for the better.
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Older adults experience bone and muscle loss from lack if resistance training as well as lower absorption of macro nutrients into their bodies. An increasing need for higher amounts of protein and calcium for the body to utilize for repair remains evident as the years go by. More issues arise from skeletal muscle an bone problems than any other in older adults due to lack resistance training in some form.
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If your 60+ years in age consult your doctor before taking on a resistance training program. Make sure you are cleared medically before working with a certified professional. Begin your training slow and never go beyond your limits jumping weight too quickly. Good form should always be first and fore most before increasing weight.
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#squat #squats #lower #lowerbody #lowerbodywork #squatbooty #legday #resistance #resistancetraining #squattraining #lowerresistance #lowerwork #legwork #exercise #exercisebasics #fitness #fitnessbasics #strength #strengthbasics #conditioning #legstrength #strong #stronglegs #stronglower #olderadultwork #fitnessstrong #strongertoday #workinghard #performance #glutes

A good shoulder warm-up that can be done standing or prone (as im doing here) are I.Y.T.'s. I'm concentrating my hands by the same speed on the concentric movement and the eccentric movement controlling the weight throughout each 3 movements.
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The "I" portion I'm bringing my arms overhead to an end range of motion as far as i can go with a slight isometric hold at the top. The "Y" movement my arms are bend and rotating my scapula upwards overhead which I'm also forcing behind me as much as I can to emphasise end range of motion. Finally the "T" my hands are coming straight out and elbows locked coming back as far as i can to open up the chest.
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I.Y.T. is a good lifting opener before begining an upper workout. Any pressing or pulling exercise is worked through the shoulders and scapula. Warming up the joint capsule and emphasizing end range of motion should be incorporated into your lifting prep.
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#delt #delts #deltprep #shoulders #shoulderprep #preworkout #upperwork #preupperwork #prepwork #prepupperday #prehab #preshoulder #scapula #scapularotation #deltrotation #shoulderhealth #liftprep #preplift #prehablifting #rehabilitating #endrange #endrangeofmotion #rom #rangeofmotion #eccentric #concentric #isometric #sport #athlete #tactical

Shoulder health should be emphasized in all program designs from general population to high performance athletes. The rotator cuff is a small group of 4 muscles around the shoulder. No weight and end range of motion movements are all that's needed to strengthen these muscles. Here I'm using light weights for more of place holders than the actual weight. If you're without any small weights then use your hands extended or in fists. Progressively, you would increase the weight ever so slightly. If you have shoulder issues to begin with then I would not suggest this particular movement. This range if motion and movement is for healthy athletic or tactical types with no limitations. I recommend being coached by a certified strength and conditioning professional for proper form.
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#shoulderwork #shoulder #rotatorcuffhealth #rotatorcuff #rotator #accessorywork #rotationhealth #rotationalhealth #upperworkout #upperrotation #rom #rangeofmotion #romtraining #athlete #sportscience #sport #sporttraining #baseballperformance #baseballtraining #tactical #tacticalworkout #tacticaltrainer #tacticalsoldier #tacticalmovement #military #militarytraining #militaryworkout #militaryprep

Adduction of the hips are usually overlooked when designing a good strength amd conditioning program. The hips support a lot of weight and forces throughout the body and should be worked out the same way as the rest of the muscles to promote strength. Abduction and adduction are just 2 movements to be trained in the hips and glutes. In this video I'm brining my foot in front of my body to work the anterior musculature. Having my working foot come behind the planted one will work more posterior muscles mainly in the glutes.
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A wide variety of eccentric, concentric, and isometric contractions should be used for this type of movement. If you are using this movement on sedentary or older populations make sure they go slow and do not use a band to start with. The band should only be used in trained populations under the supervision of a qualified strength and conditioning coach.
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#hip #hipwork #hipadduction #hipcomplex #lowerwork #lowerbody #legs #legwork #legworkout #accessory #accessorywork #exercise #exercises #fitness #fitnessideas #workout #workouts #strength #strengthcoach #conditioning #reconditioning #prehab #rehab #hiprehab #hipprehab #sport #athlete #tactical #tacticalworkout #tacticalathlete

Some accessory work of the hips today. Hip abductors are a group commonly missed when programming your strength and conditioning routine. Dysfunction occurs in these tiny groups without notice and need to be strengthened more later in life. As we age and allow our body to relax and gradually become more sedentary the hip flexors become less used. One of the leading issues in advanced aging adults is hip problems due to lack of strength in the hips, glutes, legs, and back.
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A small movement without any pelvic tilt ensures I'm working just the abductors. Anything over what I'm doing here and I would be incorporating more glutes and my back into the equation.
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#hip #hips #hipflexors #hipwork #accessorywork #abduction #hipabduction #lowerbody #hipstrength #abductionstrength #abdstr #strength #conditioning #workout #exercise #fitness #coach #tactical #athlete #sport #training #hiptraining #performance #humanperformance #highperformance #gym

Farm life protein gains 💪😎

Rucking is a necessary evil in the military and more specifically the Army. Although this form troop movement is potentially not needed anymore with the utilisation of light wheeled tatical vehicles, having the ability to cover long distances with a heavy load is still being trained in today's Army. Once the need for long ruck marches in the jungle or over terrain from the world wars to Vietnam era was a preferential means of training. Today with the invention of tatical vehicles and body armor the ruck march training needs should be utilized less. The multitude of back, hip, knee, and ankle problems that arise from this type of training are still being conducted.
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Training to strengthen the back and hips will set you up for success when needing to ruck with your unit. Some of the straps may need adjusting to sit higher on the back near the thoracic spine than on the lumbar. Full need in kidney and shoulder straps will help adjist the load to the traps, shoulders, or hips more when one are becomes too fatigued. The heavier portion of the ruck load needs to be placed towards the top so the weight can be split more evenly between the straps.
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I have my light sleeping bag at the bottom and a water proof bag with my old unforms in the top with some plates creating a heavy load around 50lbs. I'm only going 1/4 mile at a time and resting a few mintues between each lap before walking out and runnng back. Many different variations can be made to get a good workout. I don't usually ruck anymore but figured making this video woukd help some people that still do or happen to be in the Army still..
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If you happen to be going for Ranger or SFAS, then this is one training you have no choice but to get used to. Start out lighter weight and increase your distance slowly, as well as the time the load is on your back. If you happen to be training around the neighborhood or park on concrete then i suggest trying to go through a nature trail. The sand and dirt will make things harder on you. It'll be more advisable to learn some land navigation techniques and become proficient in reading a map.
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#ranger #sfas #rasp #military #ruck #ruckmarch #rucktraining #ruckloads #armyruck #specialops #army #basic #basictraining #ait #advancedrucking #goruck #paramilitary #premilitary #prearmy #premarines #prenavy #preairforce #army #navy #marines #airforce #airborne #airassualt #bestwarrior #nationalguard

2 Icky shuffle varieties for progressive increases in core strength and stabilization of body forces. The need to increase balance in the body gives you a better redirection of force when needed. Agility is needed in every sport and tatical job to some extent. Learning new motor programs when your young emphasizes good mechanical developments later in life. You just have to keep practicing in developing your basic skills and maintain yourself throughout your adult life. Most people focus on big lifts and complex movements without working on the simple foot work or balance mechanics we were initially taught to progress when we were children. Something to think about and incorporate in your own programs, athlete's, or clients sessions.
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#agility #agilityprep #agilitytraining #agilityladder #agilitycoach #agilityfootwork #accelerationtraining #ickyshuffle #ladderdrills #ladderwork #ladder #ladderathlete #ladderworkout #footballagilitydrills #footballcamp #footballperformance #soccerprep #socceragility #soccertraining #soccerskills #soccerfootball

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715 Turkey Creek
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