Squat Like a Baby, Don't Whine Like One

Squats, as everyone knows, is one of the best workouts that you can add to your program more regularly. It is also one of the most natural movement compared to almost any other exercise. But why is it also one of the most feared basic exercises?

The Squat has involves all phases of training, corrective exercise, endurance, hypertrophy, strength, and power, but feared because of the lack of knowledge to do so. I say that the squat is one of the most basic exercises because it involves to your life daily like sitting down at your desk or even at dinner. It is also an exercise that you would want to do correctly because it can cause serious injuries.

There are many different ways to do a squat but the most basic and yet still effective way to do it is like a baby. Have you ever seen a baby squat before? Well I bet you have but you have never realized the mechanics in it before. Now when you watch one of those rugrats drop it low look real close at the position of the key point in the body during a squat. The head is going to be in a neutral position where the neck is going to be relaxed. The baby’s core will be strong and firm with a slight bend in the lower back and most importantly it will be parallel to their shins. Like usual the knees will not pass the toes but will still have a slight bend to it laying them almost directly on top of those little piggy’s.

If you take the advice of a baby and follow by example then you will indeed have the perfect squat. Now stop whining and start squatting like a baby.

Why were we cursed with Knee Pain?

Everyone has knee pain but what is the cause to this pain? To be perfectly honest we were never cursed with knee pain and sadly enough we have slowly brought it upon ourselves. Even I experience multiple levels of knee pain and was blessed enough to never had torn any of my ligaments in my knee, but many people have problems with ACL, and MCL, arthritis, and inflammation.

According to one of the nation’s top professional athletic trainers, Jeff Cavalier, one of the most common knee injuries that will start the domino effect pain through the knee is the patella tendon. In detail it is the inflammation of tendon the create pain. What we really need to know is the source to our inflammation, the patella is where the ligament ends and the where it begins either from the top, the muscles connected to your hip, or the bottom, the ankle joint. This all depends on where you have your specific knee pain. If we focus too much on the knee itself we will never figure out the real cause of the pain.

Flat feet is one of the two leading causes in knee pain. Without an arch in your feet your tibia will begin to pull your feet inward causing internal rotation of the knee, the joint then will almost scrape against the side of your bone causing inflammation and pain. The most important thing to know is that men have week hips, not allowing full control of the internal or external rotation of their legs, and with every rep we will see how you will have an over activation of one, this is the most popular in all guys and ladies.

An easy way to fix this find inserts for you shoes that will allow natural arches in your feet. Also seek help from a profession at your local gym. If you don’t take care of certain problems now knee pain can cause major problems in the future. Injury is caused from imbalances in the body, with minor tweaks in your workout program and the right help knee pain will be in the past.

3 Need-to-Knows to a Successful Holiday Season

It is finally here, Winter! It just snowed here in northern Utah and man do I hate it, but not all of it of course. One of my favorite things about the holiday season is the parties and food. I am a personal trainer but I am human first. Because I am both of these a have developed a system to keep me more than accountable. Here are three Need-To-Know secrets to a successful holiday season. 

Know What You're Going Up Against

There is nothing worse than underestimating the true power of the holiday season, and almost just a bad you can never underestimating the power of your own will. You say we can but really you can’t, your mothers’ cooking is way too good to resist. Never set yourself up for failure and understand that when you walk into your mom’s house on Christmas day that you are going to take a bite. So to overcome this you must. . .

Remember What You Are Fighting For

There is nothing more powerful and influencing then hope, if you can find the “why that makes you cry” then you will never fail. But for most people it is hard to find this “why.” In these cases we need set goals and achieve them, from small to large you must walk into situations with a certain goal and walk out victorious.

Failure is the Fuel to Your Fire

This is the last Need-To-Know for many reasons but mainly because failure is what brings us together, unites us, and gives us a common cause to do better. If you give into the delicious temptations of a holiday cookies, that is okay. Learn from your mistake and move on. We all fail, but don’t use failure not as an excuse to just give in, but to do better. Failing is a humbling experience that can allow more room for our own personal growth.

Welcome To Training Narayan

If you are here you're probably looking for some fitness pages that will change your life, and also thinking that getting fit or learning how to do those small and simple things are difficult and way to hard for you. I am here to tell you that for the average person becoming a healthy you must know 3 things. . Nothing hard or difficult at all, just challenging.  But what success without a challenge?  

Why?

     You need a reason and not just any ordinary reason like to lose weight, get tone, or look good. Why do you want to do these things! Just like a child will ask you why? Why? Why? You must do the same for yourself, until you find the root of your why. This is also known as "The Why That Makes You Cry," so if your not cry your not asking enough why.  

Have the Correct Mindset.

     If you challenge yourself in a way like fitness then you must step into the ring without the thought of failure. Tell yourself "I have done this before!" The best way to change the mindset is to create a support system, be it your spouse or a love one, remember two is better then one. Lastly your must remember that it takes time and having patience is key but "you have done this before." 

Have Fun!

     Are you bigger? Tiny? It really doesn't matter after you finish reading this post because you are about to get healthy. Every morning when you get out of bed and look at yourself in the morning I want you to smile and know that you are going to get healthy and nothing is going to stop you. You are going to do this for your family, for your love life, for friends, but most importantly for yourself. Push aside the negative and embrace the positive, embrace the simple fact that you are able to do anything.