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Tag: strength training

Client Case Study – Forty Pound Weight Loss, And No More Neck Pain!

I love it when a client’s simple, positive, changes lead to huge results!

Meet Bill. In the past year he has:

  • Eliminated his neck pain
  • Cleaned up his diet
  • Increased his strength
  • Lost 40 pounds!

 

In August 2016, Bill first came to see me for massage. He suffered from chronic neck pain, tightness, and limited range of motion. Sometimes the pain and tingling sensation would shoot down his arm, and into his head. His job requires him to be on the computer for most of his work day.

For exercise, he was running, and walking his dog, but not doing any strength work. I spent most of his first massage session working on his neck using myofascial release, cranio sacral, gentle manipulation, and passive stretching. I also showed him gentle release exercises he could do at home (nose circles, and puppet arms). I explained that if he did these exercises at home the results would be longer lasting. Guess what? He did his homework!

He felt less pain, and greater mobility immediately after his first massage, and we scheduled his next one for two weeks out. After his second massage we added a few new exercises. He was continuing to feel better, but still had some pain and tightness. We met for 6 sessions over a twelve week period and by the end of October he was feeling so much better we transitioned from massage to strength training sessions. We began a R.O.S.S. training plan, including release work, shoulder stabilization, upper and lower body strength exercises, and neck and shoulder flexibility work. We now had a catalogue of about 20 exercises, plus we went through the Five at the start of each month.

In March of 2017 he decided to clean up his diet. He rarely eats sweets or fried foods anymore, and he and his wife often prepare healthy meals at home together. He has not only lost weight, he has improved his body composition, gained strength, and eliminated his neck pain! Now (January 2018) we meet once a week for thirty minutes, go through that month’s exercises – this month we are working on hamstring flexibility – then he repeats his strength exercises twice that week on his own, in addition to running and walking his dog. Occasionally (maybe four times a year) his neck will flare up and he will opt for a massage in lieu of training.

I nicknamed him “one more” Bill because each week he does one more of each exercise than he did the week prior. So what is the key to Bill’s success? He meets with me consistently, does his homework, and sticks to a healthy diet (with the occasional treat). He is super motivated because he sees the results of his hard work!

 

What are your 2018 goals? How can I help you get there?

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She loves helping her clients reduce pain, increase mobility, and look and feel their best! Call her today to set up your complimentary consultation. (503) 705-4762.

 

 

 

 

 

Learning Proper Pull Up Form From Rastafarians In The Park

If you have spent any time with me in the past six months you have probably heard me talk about my pull up goal. I am working on doing a proper pull-up (from hanging with straight arms, not jumping, overhand grip, shoulders down, pulling my face up higher than the bar, then all the way back down to straight arms in one smooth motion). My goal was to do one of these by my 43rd birthday (which was June 28 – mark your calendars for next year). It is now mid July and I am this close! I can jump, grab the bar and pull up, and I can do a chin up (underhand grip) from hanging, so I know that soon I will have it.

 

One of my clients recently brought me this New York Times article the author talks about his struggle with pull-ups, and how after running into some men at the park (not personal trainers by the way, just regular dudes) he realized he was doing pull-ups all wrong. What I love about his story is the way the men offered him corrections on his form. They seemed so sweet, as if they were genuinely trying to help him, not make him feel bad, or show him up.

The author realizes that in addition to correcting his form, he needs to strengthen all of his muscles, not just arms to effectively pull himself up. He writes:

“Novices rely too much on their biceps. A proper pull up is a yogic feat of concentration and grace. It’s possible only when multiple muscle groups are working in tandem: the biceps, the lats, legs, abs, and lower back”

What are your summer fitness goals and how can I help you achieve them?

 

Anne McCranie is a Portland, Oregon based licensed massage therapist and personal trainer. She works with her clients one on one and in small groups to aid in pain relief, build strength and reduce stress.

Do guys need to do "core strengthening" exercises?

According to this Wall Street Journal article, by Kevin Helliker yes they do.  Core strength is the new buzzword in exercise circles.  Everyone from elite athletes to weekend warriors are finding their inner strength (pun intended).

To quote Helliker:

After years of conquering the treadmill and bench press, I am now striking poses and performing movements that I had always considered “girly,” and the difficulty of it is humbling.

While he doesn’t specifically use the word Pilates, the three exercises illustrated in the article, glute bridge, pillar bridge and plank, look very similar to Pilates moves I do with my clients.

According to the author: “After three months of two core-training sessions a week, my body-fat percentage is down five points. My cruising speed on the treadmill has risen a full mile per hour, even though my weekly mileage plummeted to make time for the core exercises.”

Want to improve your running time?  Try adding some core strengthening exercises to your program.

Here are three simple and effective core strengtheners.  Shoot for one minute of each of these:

Plank hold:  Make a straight line from your shoulder to your knee.  Pull your belly button in and relax your neck.

Crunches: Rest your hands behind your head and slowly curl head and shoulders off the ground.  This is about half as much effort as a traditional sit up.  Think of flattening your abdominals and breathing.

Pilates Bridge:  Press into your heels to lift your hips towards the ceiling without gripping with your glutes.  Imagine your spine getting longer and your neck relaxing.

Try these moves two to three times a week for the next month and see if you notice a difference in your strength workouts.