Metabolic Madness

Metabolic Madness

by: Chellie Steinmetz, BS As the Safer at Home Order continues in Wisconsin we remain dedicated to providing content and workouts. Everyday we release a workout on our YouTube page that can be done entirely from home. They are around 30 minutes in length and come with full instructions on form and technique. They have been a fun way to stay connected with our clients near and far. We have a new style workout today. I won’t be leading you through the workout, but rather I wrote one for you. The workout is written below and the only video on our YouTube page is explaining how to find the written workout. This is a workout I dug out of my “library stacks”. Something I put together for clients while traveling for work and for myself, as I traveled frequently while coaching Junior Olympic volleyball. I made a few modifications and included some low impact options for people uncomfortable jumping. BUT all of these exercises have been featured at some point during the past 30 days of workouts. Additionally, they are relatively common exercise names that should be understood by most frequent exercisers. Use Yoga to Live with Comfort I am also excited to announce that we will be teaming up with Health In Balance Yoga in Mequon to provide weekly yoga workouts for you. Before the Safer at Home Order I took yoga classes here and loved every minute! The impact of strength training regularly and the high volume of endurance training I do made yoga the perfect answer for my stiff and sore body. Regardless of why you...
Pain Free Golf

Pain Free Golf

by: Mike Steinmetz, MSRS, Personal Trainer, TPI Cert. (this post contains affiliate links) The Importance of Core Strength & Flexibility We have all been on the course and seen people with the elbow straps for tendonitis. Or halfway through the round someone in your group is in agonizing back pain that they say is always there when they play. You can watch people on the tee box, and they have a half or quarter swing because anything more hurts their body. Which, as a result effects their game and scorecard. Maybe this is even be you on the course. Let’s learn why and how you can fix it.  Golf is a sport that ranges from youth to the elderly. It can be a great way to get some exercise in, enjoy being outside with friends and be competitive. Whether you’re a youth player learning, a highly competitive pro trying to make it, or an amateur who just loves the game, the answer is the same. Core strength and flexibility is what allows you to be pain free and perform better. Doing the right, simple and easy things will allow you to be pain free and improve your game at the same time.  Impact of flexibility on swing ROM and chronic pain associated to it One of the most common complaints in golf is low back discomfort and/or pain. Your golf swing is your unique Range of Motion (ROM). Flexibility has a massive impact on swing ROM. Which means flexibility can also be the main component to relieving chronic low back pain in the golf swing. The human body is...
Our Favorite Warm-Up

Our Favorite Warm-Up

by: Chellie Steinmetz, BS (this post contains affiliate links.) Why is warming up important? I don’t think that anyone is necessarily surprised by being told to warm-up. However, do you actually know why it is important? I was raised in sports, which for me means I was raised warming-up. And not warming-up seems like I’m breaking the rules. So I have always warmed-up. It wasn’t until I studied exercise science that I actually learned the physiological reasoning behind the “warm-up”. The most basic reason to warm-up is prepare for more intense movement by warming the body. But to add more detail: through warming-up we are specifically trying to warm the muscle tissue. This is important because that muscle tissue is about to do a lot of work. Avoiding going from cold and stationary to all out effort give our muscles and body the time and process needed to reach their optimal performance point. A huge bonus is that a proper warm-up will decrease the risk of injury. Most data I have seen shows it takes 8-12 minutes to effectively warm-up. Make it your goal to warm-up for 8-12 minutes.  What should you warm-up? A focused warm-up should prioritize the muscles and movements you will be performing in your main workout. For example, overhead athletes, like baseball and volleyball players, should make a dedicated effort to warm-up their shoulders. However, that can be much less important to a marathon runner. BUT, all of those athletes would rely on their foundational muscles like glutes and abdominals to perform at a high level. Below is a short video explaining our three favorite...
Golf Fitness Stability

Golf Fitness Stability

by: Mike Steinmetz, MSRS, Personal Trainer, TPI Cert. (this post contains affiliate links) Stability within Range of Motion Recently we discussed the importance of Range of Motion (ROM) for the golf swing. Read that article here. Now, we will touch base on how to give stability within this new ROM. It is imperative that once you have ROM you give the muscles the stability required to use this new ROM. Below will outline four simple exercises to give you the next step towards gaining power and speed in your golf swing.  Your legs must be the main power source within your golf swing. They hold your biggest muscle groups and can generate the most power. Stability and strength in your legs will help you to load the posterior chain and be more efficient in the golf swing. By choosing not to focus on the ROM and stability at your legs you are leaving out a very large percentage of power. Which in this situation means DISTANCE. Read through the exercises, descriptions and recommended repetitions for our four standard lower body stability exercises for golfers. There is a short video included at the end that gives you a visual understanding of these exercises. Enjoy and get to work! The courses in Wisconsin are opening up! Equipment Used & Where to Buy Hip Circle Bosu Ball Stability Exercises Lateral Band Walks (20 Steps Each Way)  Place the Hip Circle right above the knees and get into an athletic stance of shoulder width feet, bent knees, extended hips and flat back. Maintain the athletic stance and take 30 lateral steps one way...
Golf Fitness Flexibility

Golf Fitness Flexibility

by: Mike Steinmetz, MSRS, Personal Trainer, TPI Cert. Four Stretches for Pain Free Range of Motion Today we’ll cover the first of three steps in the PureForged method. We have found, regardless of your golf specific flexibility, these four stretches will help you and your swing. If you already have great flexibility, then the idea is to maintain it. Below are the four stretches: three of them are static stretches, meaning you hold them and one is a dynamic stretch, meaning it’s done through repetitive movements. Important Each static stretch should be held for 30 seconds. Making sure your alignment is perfect and that the stretch is NEVER painful. If it is painful you need to decrease the intensity immediately. Go through each stretch twice, two times a day, every day to maximize results. Straight Ahead Hamstring Stretch (Static) Sideways Adductor/Hamstring Stretch (Static) Standing or Kneeling Quad/Hip Stretch (Static) Isolated Thoracic Wall Rotation (Dynamic) How we apply these stretches properly to get the most out of them.  Each static stretch should be held for 30 seconds. Making sure your alignment is perfect and that the stretch is NEVER painful. If it is painful you need to decrease the intensity immediately. Go through each stretch twice, two times a day, every day to maximize results. Straight Ahead Hamstring Stretch (Static) Stand on two feet with toes pointing straight ahead and a tall posture. Lift one leg up and rest your heel on a bench (or other object) in front of you. Check to ensure that your hips and shoulders are squared straight ahead, your weight baring leg is straight and...