💥 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

530lb Deadlift Pr from the CPL powerlifting meet at the Vancouver Pro Show

@8

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

Do you have TIGHT HIP FLEXORS?

This is a test I use with my clients to determine what muscles are tight/overactive around the hip capsule, a lot of people that have pain in the hips try to fix the problem directly at the hip. In a lot of cases I have tested people and the Rectus Femoris (a quad muscle) is the main culprit to their pain and releasing it makes a huge change in performance and pain relief!

 I recommend you get this test done by a qualified coach/trainer but you can also do it yourself and use it as a great stench for the hips😊😊😊😊While laying down on a box/table, grab one leg and pull it into your stomach slightly, let your other leg hang in a relaxed position. Pull your ribcage down and flatten your spine to the box, It's a very common error to arch the back during this test or stretch so try to keep the back flat! So here's the main things to look for💪🏼. 

👉🏼(Iliopsoas) -Does the thigh reach extension, the knee should be just under the box into slight extension. 

👉🏼(Rectus Femoris)
-Can the knee break 90" without the thigh raising? The knee should be able to be at a 90" angle without raising the thigh. 

👉🏼 (TFL)-Does the thigh move laterally into abduction? The knee should line up with the hip not track in or out.

I hope this helps some of you out, I only had 1min to explain this when there is so much more to it 😁 for a more personalized approach contact me for a 1on1 full movement joint mobility assessment adair.personaltrainer@gmail.com

I'm honoured to be chosen as one of the top 10 trainers in Canada!

Check out my interview with Muscle Insider here ->  http://muscle-insider.com/canadian-profiles/shawn-adair

Do you have good POSTURE?

As some of you are reading this..... are you in a kyphotic / forward head position? 
Did you know for every inch your head moves forward it increases the weight of the head on the spine by an additional 10 pounds. This is a major contributor to issues like neck pain, shoulder pain, tightness, weakness, headaches, osteoarthritis and even decrease lung capacity by 30% so it's important to be aware of these issues and take care of them as needed.

Posture affects everything we do in and out of the gym and is often overlooked by most personal trainers, before an individual starts any intense exercise program posture should be assessed and corrective work given as needed. It's the main foundation for every movement our body makes no matter what type of activity/training your doing, posture will even affect your form on certain exercises.
No matter how hard you train in the gym if you have any major postural issues it will limit your ability to use your body to it's full potential and will also increase your chances for injury. Performing corrective work with a qualified coach will greatly help improve any imbalances and restore proper length tension relationships for optimal control of your body, this will transfer over to improvements in all areas of training even improve your breathing/bracing and over all appearance as well.

Come down to The Bar and get a full postural assessment, we base our gym on quality of movement and helping people train PAIN FREE is my main goal, learn how to take care of your body because it's your only place you have to live 😊