💥 Poké-Posture💥

Sure it's great people are getting out and walking around to find Pokemon it's definitely an improvement of overall actively in the average population, I see more people outside now than in the past 10 years...but I find it really strange that even though they are outside everyone is blindly staring down into their phone the whole time while having horrible posture doing so.
Be aware of both your surroundings and your posture because people are spending hours in these positions, over time it will have a huge impact on your functionality and even decrease your lung capacity by 30%!

If your going to hunt for Pokemon bring your phone up to your face rather than face to phone, this will not just improve your posture but make you more aware of your surroundings as well👌🏻💪🏼
Ps. No I don't play Pokemon haha

-Shawn Adair
The Bar - Strength and Conditioning
Vancouver BC

Never Case Fatigue... Chase Performance!

"A coach always trying to "kill" clients in the gym often lacks education. & clients always looking to be "killed" haven't been taught well" - Lee Boyce 

This goes on way to much in the fitness industry, average people start doing these crazy intense bootcamp classes without any coaching on joint mechanics, proper progressions or basic movement foundations. 

People go to these classes with major movement problems and do 100's of repetitions with poor form where quantity/intensity is more important than quality. I have had clients come to me saying "I worked out for 3 years at crossfit/bootcamp/classes" ect.. then put them through a movement/mobility based assessment and I'll find so many problems that were never even brought up as issues to them.

For example, a female client came to me in decent shape wanting to get stronger and lean out. She tells me she was doing classes 4x a week before injuring her hip, Says she knows how to squat no problem been doing it for years under her trainers eye.. I then ask her to do a basic bodyweight squat at our assessment and what do we see? Huuuge lateral shifting, feet collapsing, valgus knees, forward lean, lack of over all tension and stability along with a ton of mobility issues.
None of these were ever brought up to her and she had no idea she was doing them, but she felt tired, sweaty, sore and even lost weight so it must be good for you right? Lol not in the long run..
Don't wait for injuries to happen before you fix the problem, just like you don't wait for your car to break down before you get maintenance done on it. The majority of pain/tightness/stiffness is related back to poor movement and/or lack of movement. Quality should come before quantity 😁 /rant end

The Importance of proper joint alingment throughout your kinetic chain

Most problems with pain or poor movement patterns are normally not just localized in 1 area, everything is aligned through your kinetic chain and if one of those chain links are off it will affect your joints up stream and down stream from the issue. 
For anyone with knee problems I would first look at what the feet and hips are doing because they play a major roll in alignment and stability of the knee, you can see from the photo that once the feet collapse the knee moves inward (valgus) putting undue stress on the hip then putting stress on the back and even affecting alignment of your shoulder as well😁

If you are starting an exercise routine and have these issues it's very important to plan in some corrective work to help realign your body for optimal performance and stay injury free!
It's very common in bootcamp style classes people get yelled at and completely destroyed by a "coach" doing hundreds of repetitions with so many movement dysfunctions and very little if none of actual movement corrections or corrective work being thought.

Always remember with any sort of exercise class/program you do, if this is something you want to do for life it should always be quality before quantity. Anyone can make you tired,sweaty and sore but not everyone can make you better so choose wisely 🙏🏼😊