Help Momentum Help Our Nation’s Military

In order to show our appreciation for our nation’s military personnel, and all that they do for us, we are offering a free month of performance training to a group of current military personnel. Training will take place here at Momentum PT.

If you know any personnel who are in the area please inform them.  There are a limited number of spots available.

Click HERE for details and please share this post with as many people as you can!!

 

THANK YOU

 

 

5 Nutrition and Training Tips You Have the Choice to Take Advantage Of!

By Kyle Arsenault CSCS

 

I am going to be blunt…when it comes to achieving optimal health, performance and fitness, you have a CHOICE to make!

 

 

Some individuals have the ability to drastically change every aspect of their life when they decide to do so. For others, choosing to make a few key changes can be very difficult…but it doesn’t have to be!

In the beginning stages of these changes, you want to make sure that you start small and choose actions that you know you will be able to stick with 90% of the time. When your goal is a healthier, higher performing and better looking body, two areas that you will need to address are nutrition and training…no big surprise here!

But don’t worry…once again, Prezo Grille and Bar and Momentum Physical Therapy and Performance Training are going to help you make these choices (small changes) much easier!

Below are a few minor changes that when you choose to apply 90% of the time, will result in major health, performance and aesthetic enhancements. And the best part is, you don’t have to do every one right away. Try to pick one or two from the nutrition section and the training section to start…then you can add more when you are ready.

 

 

Nutrition

When it comes to your nutrition (especially when eating out, but really at any time), there are a few key choices / changes you can make to optimize health and performance. And Prezo’s is happy to do so with their  “cook to order” option. Not too many restaurants offer this kind of service! So just read below, chat with the amazing staff at Prezo’s and order accordingly…

1)      Make lean meats and veggies the base for your meal: You have probably heard it before but I will say it again! A meal comprised mainly of lean meats and veggies (especially when prepared in a healthy manner…see #2), will provide the nutrients needed for enhanced health and performance at a low enough caloric value to keep you from the morning brawl with your pants. Check out the “Momentum PT Healthy Choice Special” (just one of many Prezo dishes that are good choices) and eat without the fear of having to purchase another pair of pants that is comprised of a bit more material.

 

 

A healthier meal or an earlier morning scuffle…

 

2)      Bake, broil, grill or steam: Skip the fried food…that simple.

3)      Replace the grains with greens: I am not about getting rid of foods completely, especially if you enjoy them, but try “cutting / substituting” the less healthy components for better options. For example, if you are going to order a pasta dish with chicken and broccoli, order it with half the pasta and add more chicken and broccoli…you can do this with many dishes at Prezo’s and at home!

 

 

4)      Cook with healthy oils or broths, not sugary marinades or sauces: Make sure to cook using moderate amounts of healthy oils such as olive oil, coconut oil, etc instead of sugar based marinades or dressings.  You can also cook using broths, vinegars or hot sauces instead of oils if you are really trying to watch the calories. Just ask and Prezo’s will let you know how the meal is prepared and you can choose to make the substitution.

5)      On the side please: Order your dressings / condiments on the side and apply judiciously. If you do end up ordering a pasta dish instead of a lean meat and veggie meal, just ask for the sauce on the side and add it yourself. The same goes for salads, etc.

 

 

Training

As far as training goes, you don’t have to spend hours upon hours in a GYM to achieve results. Instead, train on a program that focuses on quality over quantity, and your individual goals. Make the following choices, just as we do at Momentum Physical Therapy and Performance Training (a performance enhancement facility!), and enjoy a shorter and higher quality training session.

1)      Foam roll instead of stretching: Foam rolling breaks up scar tissue and adhesions and prepares the tissues (muscles, tendons, etc) and nervous system to work more efficiently…a good thing when you are looking to maximize your training session. Stretching just doesn’t cut it. Click HERE to better understand foam rolling and how to complete a foam rolling session.

2)      Complete a warm up based on movement, not on the “cardio” equipment: Get off the bike, elliptical or treadmill when you are trying to warm up and try grooving proper movement with bodyweight squats, lunges, plank variations, skips, etc. The more specific warm up will prime the body for a higher quality training session. You can also do this type of movement at work / school to help you improve performance even further…click HERE to discover how.

3)      Address your weaknesses: Most of us will gravitate towareds training our strengths as we all like to do things we are good at. But address your weaknesses and experience far greater results (it is likely you will need to complete a QUALITY ASSESSMENT to truly determine your weaknesses or “movement faults”). You will end up running head first into the proverbial “wall” if you leave your weaknesses unaddressed. Check out THIS SERIES for more detail.

 

 

You Are Only As Strong As Your Weakest Link

 

4)      From the inside out: At Momentum everything starts from the inside out. If you don’t address your core first, you will not have a solid base to build from. Start with movements that train stability (lying leg marches, planks, anti-rotation presses, etc.) and only once you can keep yourself stable should you work to more dynamic movements (rotational medicine ball training, dynamic plank variations, etc.). Also, when you address your core in a way that utilizes it as it was meant to function, you will burn more calorie and build that sexy six pack we all desire.

5)      Ditch the machines: Building on point #4, if you use machines for the majority of your training (either resistance or cardio) you are not taking full advantage of your systems (muscular, nervous, hormonal, etc) or TIME! Spend most of your training utilizing functional, bodyweight movements (squats, lunges, pushups, inverted rows, planks, etc.) that can eventually be loaded (bands, dumbbells, kettlebells, etc.) with proper form and you will achieve your goals much quicker…and not be board to death in the process.

 

 

Stay Awake with More Efficient Training…Get Off the Machines!

 

As we have all experienced, some of the hardest choices to make come about when eating out…but not at Prezo Grille and Bar. All you have to do is ask and the staff at Prezo’s will gladly help you make any dish healthier!

And when you combine healthier nutrition with a few of the training (exercise) principles we utilize at Momentum Physical Therapy and Performance Training, the results are unmatched.

 

 

It’s Up to You, But We Are Here To Help

 

In closing, knowledge is only potential power. Applied knowledge is true power. Now that you know a few ways to better attack your nutrition and training, you have a choice to make…and making one small choice at a time will result in major improvements!

Share this post with your friends and family and they will thank you. For more information or any questions leave a comment below or contact me at kyle@momentumpt.com.

Save Your Butt by Getting Off of It

 

By Kyle Arsenault CSCS

 

We all know that a sedentary lifestyle is not conducive to living a life of full of health, performance and fitness. And if you haven’t heard, a recent study has suggested that sitting for more than 3 hours daily reduces your life expectancy by up to 2 years; and if you watch 2 or more hours of TV daily, you can tack on another 1.4 years to your early check out!

According to my calculation that is a total of roughly 3 and one half years…a pretty significant chunk of time! So if you don’t want to visit the Pearly Gates, or the more tropical climate a bit south (sorry but I can’t help you with this one), get off your butt and get moving.

 

 

Looks pretty nice…but not too early!

I know that for many of us our job requires us to set up shop behind a desk for far more than 3 hours per day, but every little bit helps. Try to perform the circuit of exercises below, or at least as many of the movements as you can every hour.

And if you co-workers give you the “What the HECK” look, just let them know you are trying to keep yourself from checking out early than necessary…maybe they will join you (hey, we can all hope anyway)! Add to that a quick walk to get a drink or a trip to the facilities to make sure your still looking good, and you will find that you are able to move every half hour or so.

Move more often and move well (see below) and enjoy the extra time.

 

 

The Circuit That Will Help Extend Your Time in the Land of the Living…

 

Perform the following exercises in succession 1-2 times through.

1)      Bodyweight Squats x10-12 reps: From a standing position sit your butt back and keep your knees in line with your feet (don’t let the go too far forward, in or out). You can sit back and tap your chair, and make sure to keep your back as flat as possible.

 

 

2)      Push Up or Plank x10-12 reps or 30s:Get into a push up position with your hands directly under your shoulders, your back flat and hips up (you should almost be able to put a cup of coffee on your low back without it spilling). Keeping your core tight, slowly lower yourself to the floor by bringing your shoulder blades together (don’t let your hips sag or elbows flare out). Return to the top position by pushing the ground away from you and getting the shoulder blades apart. If you can’t perform a push up from the ground, perform them with your hands elevated to the desk top or simply hold the top position for 30s (or as long as you can with good form).

 

 

3)      Lateral Squat x10 reps / side: With your feet about twice as wide as your shoulders (think about a Sumo Wrestler stance) sit your butt back keeping one leg straight and bending the other leg. By concentrating on putting the butt back with one leg staying straight, you will automatically sit into the other hip / leg. Keep your heels on the ground and your back flat. Alternate sides.

 

 

4)      Wallslide x8 reps: Facing a wall, place your forearms and hands on the wall with the pinky in contact with the wall. Keeping your core tight and abs in (don’t let your lower back arch during the movement) slowly slide your hands up the wall and make sure to shrug your shoulders towards your ears as your elbows move past your shoulder height (your forearms will come off at the top). Lower slowly and repeat.

 

 

Go through this circuit as often as possible throughout your day, without getting in trouble with the bossman of course (but if this is a problem inform him/her that you are trying to save your life and movement has been shown to enhance productivity…and a pretty smart dude told you to do so!). And make sure to not veg in front of the telly during your free time!

Now that you know how you can add more than 3 years to your life, share the information with those close to you…or if you are the good person I know you are, share it with everyone! I am sure that most of us would not refuse a few more years in the land of the living!

Any questions or comments leave them below or email me at kyle@momentumpt.com.

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