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Tight Hamstrings - lesson 1 myofascial release

4/17/2017

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One of the very first steps to improving hamstring flexibility is to improve the elasticity and the length of the muscle. There are 4 basic stretching modalities static, active, myofascial, and neuromuscular(NMS). Each stretching technique has a different benefit upon a muscle and a lot of times you need to use 2-3 different techniques to completely return a muscle to its optimal length. We start all of our work on the hamstring with a myofascial stretch. One of the areas we focus on is the top of the hamstring where it intersects with the gluteus maximus. We find a therapy ball is best to use in this area even though there are many other options we prefer to start here. We spend about 2-3 minutes in this area with side to side movements combined with 30 second hold positions in the most tender spots. After this time we use an active stretch technique where we extend and flex the leg for 20 repetitions. During this movement the quadriceps are contracting during extension which makes the hamstrings automatically release in this movement. If you observe the video you will notice my leg is totally extended and my back is straight. If the hamstrings are partially tight the leg would not fully extend and the low back would round backwards. After 4 weeks of doing this technique you would see a drastic improvement in this movement. Even though in this blog we only go over the first steps of 4 phases you would need to return the hamstring to optimal length. The other 3 steps will be coming in the next weeks. So check back or email me. Train smart.
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Tight Hamstrings lead to back pain

12/11/2016

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Every week in the gym I'm working with someone with back pain from having tight hamstrings. Every person I have train with tight hamstrings had back problems. I realized this years ago and know I have been very successful helping clients overcome years of back pain. 

Whenever the hamstrings are tight it, restricts full mobility of the hips. This creates more movement in the lower back region and lower back shouldn't be moving. Having tight hamstrings over a long period of time will cause the low back muscles to fatigue and develop scare tissue in the lumbar region of the spine. This will lead to back pain and lower back stiffness, siatica pain, and slip disc issues. Todays medical industry treat back pain as a problem directly associated with the muscles of the lower back. Which lead to them treating the lower back area with specific treatments and medication. However, this would give you relief but only temporary. You will still have continued flare ups of back pain over time. This is because they did not solve the problem which is causing the low back pain. We have focused on the hamstrings as a big contributor to back pain. By improving the flexibility of the hamstrings you can return the hamstring back to their optimal length and increase the chance of the pain going away and not coming back.  

The best way to do this stretch is to use an active stretch technique. An active stretch is where you use the opposing muscle to stretch the opposite muscle. When a prime mover muscle is contracting the other muscle will automatically stretch. Start the hamstring stretch laying down on the floor with both legs straight. Place the strap around one foot while you holding the ends of the stretching strap with your hands. The correct way to execute the stretch is to lift one leg with only the muscles of the leg then at the highest point in the lift pull the strap with your hands for 2 seconds then stop pulling the strap and return foot to floor. Repeat this technique 15 - 20 times then do the other side. If you have a foam roller you could get more from this stretch if you foam roll your hamstrings before doing the active hamstring stretch. If you need other ideas on back pain please email me at reggie@afitconcepts.com.
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Posture is created by habits

9/22/2016

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This picture is a perfect example of a working lifestyle which leads to bad posture. Bad posture leads to neck pain, back pain, stiff joints, achy joints, loss of confidence, and the feelings of getting older. Work, home, recreation, and even sleep lifestyles will add to bad posture. By engaging in habits to create good posture is a start to feeling pain free, younger, and more confident. 

Bad posture do not have to be the end result of a lifestyle of bad habits. Believe it or not, bad posture can be corrected. The human  body will take the shape of the posture it stays in the most because muscles adapt like clay. Muscles also change shape if you start using habits which gives you good posture. Muscles are very pliable but sometimes they can become very stiff. By using Myofascial flexibility training we can improve the elasticity of the muscle and then start to retrain it to maintain the correct posture the muscle was suppose to. Myofascial flexibility is the use of foam rollers, massage balls, and massage sticks. There are other flexibility modalities available such as active stretching, static stretching, and PNF  -proproceptive neuromuscular facilitation flexibility training. We work with clients everyday using these 4 flexibility modalities to correct posture issues and have been very successful. Our blog is here to provide you with information which supports good posture. Look in our pass blogs and upcoming blogs on how to correct posture and start working on your posture today.

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10 fitness tips you can do to make you feel younger

9/17/2016

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Staying younger is a desire a lot of us have. It's nice to hold on to the feeling of youthfulness for as long as you can. Whats really amazing is there are some  simple things you can do to make you feel younger. Here are 10 tips I have learned which really works.

1. Drink more water. Your body is 70% water and if you do not drink sufficient amounts of water your skin will look weathered and dry. The plus bonus to having adequate water is more energy. Yes that is correct. The more water you consume the more energy you have.

2. Don't sit with rounded shoulders.(Improve posture tip)

3. Stretch your chest.(Improve posture tip)

4. Strengthen your spine by doing the cobra daily.(Improve posture tip)

5. Strengthen core.(Improve strength tip)

6. Improve mobility of the hips.(Improve mobility tip)

7. Improve mobility of ankles.(Improve mobility tip)

8. Strengthen the glutes.(Improve strength tip)

9. Specifically improve the strength of the legs with weight training.(Improve strength tip)

10. Eat more vegetables and less process foods.(Eat better tip)


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5 Posture concepts I learned over the last 10 years

9/13/2016

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The base of our training programs is rooted in having good posture. Your daily routine can destroy your posture, working out can have a negative effect on your posture also. Bad posture is the very beginning of pain issues in your neck, shoulder, back, hip , knee, and ankle. When clients first come to us we look at their posture. We are looking for the basic posture distortions.

1. First lesson we learn was to correct these posture issues first. (Do not build strength upon bad posture) 

2. Mobility must be regain and all basic movement patterns must be clean and without restrictions.

3.Use functional movements to improve mobility as a warm-up instead of cardio,( walking on treadmill)

4. Bad form creates bad posture.

5. Good form supports good posture.  
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Good form vs bad form 101

8/29/2016

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Good form is the base of building sound posture. One of the areas where we see bad posture is in people who are fit, because some of them do not use good form. Its very easy to overlook the importance of having good technique. Most of us are driven by the desire to workout hard and burn calories until we just throw having good form out of the window.

When you use good form it supports good posture. Good posture will reduce your chances of injuries and improve your overall performance. Everyday we have bad sitting habits and work habits which destroys your posture then you come to the gym and make it worse. We apply a concept call mobility before strength. If your posture is bad, why would you build strength upon it. The better way is to improve your posture first by improving your mobility first and making sure you can go through the basic functional patterns such as squatting, lunging, hip flexion, and that your T-spine is mobile and can rotate freely along with extending and flexing. Then you build strength upon a functional system which has a chance to reap you maximum results from your training. Train smart. Please!
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The most important stretch you need to do each day (Kneeling hip flexor stretch)

8/24/2016

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The most important daily stretch you can do, is a kneeling hip flexor stretch. We spend hours everyday sitting at work, driving, or watching TV or similar inactive activities. After hours and days of doing this week after week and month after month and even years our hip flexors become short, tight, and weak. This shows up as back pain, knee pain, hip pain, and with some even shoulder pain. Doing this stretch each day for a minute each side will drastically reduce your chances of getting these type of pain issues. If you already have some of these type of pain start stretching your hip flexors. 

Bonus tip: If you have tight hamstrings you should seriously start stretching your hip flexors. You will see a change in your hamstring flexibility in 4 - 6 weeks.

The above picture shows the stretch in its maximum range. When you start out stretching you will not have this range of motion in your stretch. But be consistent and it will slowly improve. You can get more information on the exact way to execute this stretch if you have pain. Just email or text us. Thanks
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Smart training 

8/22/2016

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In todays marketing of fitness you see the main stream media focus on the tougher workouts. Of course they get results and you would think they are more fun for you but they are not for everyone. AFC is dedicated to those who want and need fitness in their life. The question we ask you is how and why? 

Let me tell you what we believe. We believe every one wants to be fit even if they are not. We believe exercise should provide a level of fitness in your life which improves the way you live. We are inspired to create ways which allow you easier ways to enjoy fitness. We are dedicated to teaching ideas that motivate you to live a fit life with comfort and excitement. There is a way you can have fitness in your life that effects how you share time with your family and friends. Which gives you a sense of contentment and satisfaction without you having to compete with anyone or trying to break your records every time you workout. 

Training smart is understanding the basics and applying them in very simple steps to attain very high levels of fitness. AFC is unique in this process because we want to teach everyone who wants to be fit how to reach these goals with the least amount of effort. We understand your lives are very busy and keeping up with a fitness program which takes a lot of time isn't smart. Brushing your teeth in morning can be challenging but we do it, because we understand the end result, and its really simple to do. Training smart has these same traits. Easy, quick, simple, and highly effective. Our blog is about supporting you so you can live your best life. A life you deserve. Start your journey today. Join our email list and keep up with all the great articles.


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Purpose - make the client better

8/13/2016

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​Find the problem, make the problem better, make the client better.

Find their weakness, make the weakness better, make the client better.

Find the mobility issue, make the mobility issue better, make the client better.

Find the posture issue, make the posture better, make the client better.

​This is the purpose of AFC's training program
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How to perform a correct squat

3/30/2015

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Improve your squat with this hamstring stretch

3/16/2015

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Improve your squat by stretching your groin part 3

3/14/2015

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Ho w to have a better squat - stretching the inner thigh

3/6/2015

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How to do a better squat part 1- Active hip flexor stretch

3/6/2015

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Mobility before Strength

12/20/2014

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Mobility before Strength! 

This is one of the cornerstones of AFC's training program. In order to maximize your results you need to be able to move through the full movement of any exercise. If you start building strength before you can go through a complete movement you are not going to receive the best results and you will increase your chances of an injury. You actually are building strength upon a body which doesn't move well. This is not smart. Mobility before strength. Train smart.
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December 20th, 2014

12/20/2014

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The best way to stretch. Do not just static stretch a tight muscle please!

12/16/2014

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AFC's program uses 4 basic stretching modalities for optimal range of motion.. Myofascial release, active stretching, neuromuscular stretching, and static stretching. Each one has a specific benefit. When you are trying to lengthen a tight shorten muscle you should apply all 4 methods to gain optimal range of motion. Myofascial release should be used first, then active, and neuromuscular stretching last. This is the protocol we have found gives us the best benefit.
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ReggieLiveTV - Winning at Fitness - The 4 best nutritional tips to lose weight. ReggieLiveTV is a weekly short tip on the details of many different topics. Watch each week.

12/8/2014

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This is Mehr and Jim working out in a 2 in group format. They both are 70 years of age and over. They have found the fountain of youth in our anti-aging training program. Check them out. 30 seconds only

12/7/2014

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Where do I start? 

12/6/2014

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Okay guys.  I'm excited about our New blog and site. We will bring you a daily tip, a weekly instruction question, and a client profile weekly.  


 Some of you know me already but for those who do not, I'm Reggie Clements, and I have been training clients for over 25 years.  I have created this blog to share my knowledge with you. I have chosen to use each week to provide you information which may inspire you and I hope it has some affect on how you live.


 

Today's question is : What is the fastest way to lose weight? 

This is what I would do if I was starting a exercise program today. First, I would consider my nutrition. Because the biggest lesson I have learned is that starting off improving your nutrition will guarantee you results. Your results will be greatly enhanced if you do this first.

There are 3 factors you have to consider when you are preparing a plan to improve your nutrition.  The different ways to lose weight, the cost, and your motivation. Take these 3 factors and go and gather information on each and personalize it to your situation. I have put together a short example for you to start with below.

1. What are the different ways available to me to lose weight

  • Weight loss programs - Weight Watchers, Nutri-system,...
  • Food delivery service - The Zone, ...
  • Dietitian - Search google or go with a referral from a friend
  • Private trainer - Search google or go with a referral from a friend
  • Coach - Search google or go with a referral from a friend
  • Surgery - Search google or go with a referral from a friend
  • Fasting, Cleanse
  • Become a vegetarian or vegan
  • Go at it alone.
2. What is the cost and how much I'm I willing to spend?

  • The cost is important. How much you are willing to spend can effect your goal.
3. How motivated are you?

  • This is a big key. However you can be highly motivated and still not reach your goals. You must have the proper formula. Motivation and knowledge smartly applied will give you the very best results possible in the quickest time.
Conclusion: Think about your motivation first, then how much you are willing to spend. Then look at some of the options available to you for weight loss. Match what you are willing to spend with your choice of weight loss. If you are highly motivated you succeed at any of these. If your motivation is medium to low, pick a service that controls your food or your training time. By combining these three factors together you will give yourself the best chance to succeed.

 

  • example: Weight watchers + low to medium budget + high motivation = long term success.  (This works because Weight Watchers is on the lower expense but a very good program. It requires a medium to high level of motivation. It will not work with a person with low motivation. Weight Watchers is good because it teaches you to eat and provides variety, but like I said you have to be motivated to complete it.)
  • example: Food delivery service + medium to high budget + medium motivation = success (This works because the food is delivered to you. This cuts out all the guess work. No counting calories or cooking. It requires a medium to high motivation to be successful. Even though this program does a lot for you a person with low motivation will not be able to maintain a consistent pattern. The cost can be medium to high. If you have a budget for this you will be very successful.)
  • example: Private trainer + medium to high budget + low motivation = success (If you hire a private trainer and have the budget for it even though you have low motivation you will be successful. 
  • Go at it alone + Low budget + high motivation = Success(If you are very discipline and well organize you can find the information you need and organize it properly. Being highly motivated is the key to this formula.
Do your homework first, then match your motivation to the other 2 factors.

Being consistent is the major key. 




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