THIS IS WHY YOU SHOULD STRENGTH TRAIN

Initially I began strength training to get out of pain. Before learning to strength train all I ever did was run and I ran a lot.  My quads did all the work and eventually my knees just couldn't take it anymore. Learning to strengthen my glutes and posterior chain with single single leg exercises like step ups, single leg deadlifts and lunging variations eventually allowed me to run again. Bottom line: getting stronger fixes everything.

Now that I was no longer in pain I realized what lifting was doing for my body aesthetically.  I no longer had a pancake ass and I could see new muscles in my back. I had curves for the first time in my life! I had never seen results like this with running or traditional cardio. Eventually I explored the big lifts i.e. squats, bench + deadlift and the results kept coming. The heavy lifting got my core even stronger than before and my body kept on changing for the better.  I was exercising less than I ever had previously believed could yield such amazing results.

The strength I have gained has made my day to day life easier.  I no longer need multiple trips when I go grocery shopping (can we say farmers carries),  moving furniture is easier, I can put my suitcase in the overhead compartment with ease and sprint to catch the train without feeling like I'm about to die!

Ok so strength training can keep you out of pain, it can shape your body like you never thought possible AND make your day to day life easier! Are you sold on getting stronger yet?

I have one more benefit for you and in my opinion it far outweighs all the rest.  The best possible reason to start strength training is the fact that it genuinely makes life better.  All the things that make life amazing, the adventures and explorations are all more accessible. Whether its surfing, stand up paddleboarding, hiking, sprinting with your dog or snowboarding. The more you can get out there and enjoy life the better I promise!

It's not WHAT you do, it's HOW you do it

I love the basics... because they work!

With the use of effective cues and techniques the basics can give you more results than you ever thought possible.

Mountain climbers are used in every bootcamp and DVD you have ever seen. This is because they are a great bodyweight conditioning drill that hit the core and upper body with little to no equipment. 

The problem with mountain climbers is the fact that most peoples' asses are bouncing up in the air, hips are swaying and the exercise becomes a shoulder blaster more than anything else.

Here are 2 easy ways Stacey Schaedler Strength has changed up the mountain climber to give you more bang for your buck.  Progression 2 promises to make your core nice and sore tomorrow ;)

Progression 1- All you really need are rags on a smooth surface/ plastic plates on a rug; valsides or a slideboard.  

                                                       (Note: perform one side at a time i.e. 15 left side followed by 15 right side.)

Progression 2- A variety of different bands work well here and can be attached beneath a bench, door frame or squat rack.

                                                    (Note: wrists and shoulders in a line. Contract straight leg glute to extend the hip as you                                                      flex opposite knee into chest. Perform one side for 15 reps and then 15 on the other side.)

Give these a shot and let me know how it goes! 

Hello 2014

Here we are several days into January of 2014. Did you accomplish everything you set out to do in 2013?
Congrats if so!
Personally I think goals are great, however I find that many of us are going about them all wrong!
So you have a goal.
What is it?
Be specific. Don't overwhelm yourself. You have the ENTIRE YEAR and who says you can't add more goals once your original ones have been met.

The good ole #DIRTYTHIRTY

For the past few months I have been using the hashtag #dirtythirty and no it's not some killer Crossfit workout! It was me preparing for my thirtieth birthday which is exactly ONE WEEK away! I always love when people come up with lists of lessons learned in life on their birthdays and I was definitely excited to create mine for this big year!

I would like to think of the following list as lessons learned, mantras I follow, and things I know to be true... all at the ripe young age of thirty! Hope you enjoy :D

                                        photo courtesy of www.jessmcdougallcreative.com 

30 Things I know to be True

1. Practice Yoga. It's good for you and for everyone around you.

2. Strength Train. Your body will thank you. ( Preferably with a kettlebell: its an efficient, total body tool and can be done ANYWHERE)

3. Happiness is a choice.  Life is too short to be anything but HAPPY.

4. Meet yourself, LOVE yourself---> then you will attract that.

5. LESS is MORE. (Especially when it comes to exercise and how much you tell someone the first time you meet them)

6. If weight loss is your main goal, IT IS ALL ABOUT NUTRITION!

7. Go to bed early...wake up early. ( Morning people are more successful and driven and in my experience more pleasant to be around.)

8.  Dreams come true. Know what you want and stick to it. Have goals and follow through.

9. Seek PROGRESS not PERFECTION.

10.  Don't be so hard on yourself.

11.  Surround yourself with people who believe you can succeed...perhaps more than you do :)

12.  Cook your own food and learn to like doing it.  Food is the medicine of the future. ( Look into a farm share)

13.  Move your body and your heart will follow. ( favorite old school lululemon manifesto)

14.  Spend time outside everyday. Vitamin D, fresh air, and nature are all very calming.

15. It's all about the GLUTES baby.

16. BE KIND

17.  Make training for LONGEVITY your #1 priority. Whether you are training for weight loss, general strength gains or competitions, you don't want to get hurt in the process!

18.  The pain you feel in your body is most likely a result of MISALIGNMENT ELSEWHERE.  Don't shoot the messenger... find the source.

19.  Online dating isn't just for creeps.  With the amount of hours people work these days, MATCH.COM could actually be the way you meet "THE ONE."

20.  Appreciate your body everyday. No matter what shape, size, or strength.  It houses your soul and does MUCH more than what it looks like on the outside. You are NOT your body.

21. GRATITUDE

22.  Never stop learning. Consider it investing in yourself.

23. Lacrosse balls/ Foam Rollers are your best friend. OR they should be.  Unless you can afford a weekly massage ( then your therapist can be your bestie)

24. Learn what makes you feel good.  Do those things daily. Learn what makes you feel bad. Eliminate those things from your daily life as much as possible. Many people have no idea how good they can actually feel or that a lot of it is well within their control.

25. No one is an expert at everything, but there are plenty of experts in each field. If you need help with something seek out a coach or a mentor.  Don't struggle unnecessarily.  The fact of the matter is you will teach THEM something too... I guarantee it.

26.  Learn from your pets.  Not only has having a puppy taught me a lot about patience and love it has made me enjoy the little things more and has made me less self centered.  I worry less about my appearance and more about his happiness.  I watch him relax, enjoy sunshine as well as each and every complete stranger we encounter on our walks.

27.  Consider renaming your workouts to "training sessions."  Training is just like practice, there is a plan involved and you are there to get better and better each time. After training you should be able about your day afterwards as opposed to laying on the floor seeing stars. It shouldn't take everything in your power to finish the session each time, and it shouldn't be this monotonous boring chore to complete everyday. Do something that makes you happy and makes your body feel good, and strive to do better each time!

28.  Live within your means.

29. MAKE YOURSELF YOUR PRIORITY. Spend time and money NOW on healthy food and exercise.  People are living way longer than they used to.  You want to enjoy every moment of this life as opposed to taking pills, having surgeries and just being plain uncomfortable right?!

30. LIFE IS CRAZY AMAZING!!!! If you allow these lessons to sink in I believe that you too will THRIVE

xoxo

Stacey

Yoga and Strength Training: the ultimate complement!

Long time no see! Wanted to let you know that I have not been slacking off and that LIFE IS GOOD!

Business is great, love is in the air and I could not be happier than I am right now :D  I am turning 30 in just one week so look for some exciting stuff to be coming your way! Website and newsletter updates, Progress not perfection baseball tees and more! I have been A LOT more active on social media these days so come follow me here if you want to know what I have been up to!

Wanted to share with you a few articles I have written over the past few months for Girls Gone Strong and Juggernaut Training Systems if you have not yet hopped on to the YOGA and STRENGTH TRAINING band wagon!

Here's an excerpt from my 3 Types of Yoga for the GIRL GONE STRONG

One of my favorite things to say is, “everything you do, you must undo.”

I like to think of my strength training as doing and my yoga as undoing.  I seek balance when comes to strength and flexibility.  When our strength overpowers our flexibility, tension is the result, and when our flexibility surpasses our strength, instability remains. Both tension and instability are weak links, which limit your ultimate potential.

When I was first introduced to yoga almost 10 years ago, it was a Power Vinyasa flow, full of intensity.  I loved every second of it.  As a kettlebell girl, I instantly saw the way the two schools of thought could complement one another; moving through my full range of motion, developing flexibility, mobility and isometric strength.

I saw how my yoga practice could actually cut down on my warm up time at the gym. This newly found ankle and thoracic mobility, shoulder stability, as well as hip flexibility was definitely a win-win.  I dove into practicing this vigorous yoga 3 days a week and strength trained 3-4 days a week.  Unfortunately this combination wreaked havoc on my adrenals.  Not exactly what you want when your goal is to get stronger!

What I really needed was something to BALANCE me out, a practice that would complement my lifting and make me stronger than ever, something to further connect my breath and body and allow me to relax instead of always going, going, going!

Remember, yoga should complement, not compete with, your existing training.

Read the rest here!

Yoga for Athletes Part 1 was another  attempt to get more MEN and strong ladies to give yoga a try!  
Again here's a little piece of the article

Repeat after me:  “EVERYTHING YOU DO, YOU MUST UNDO.”

Yoga is a tool used by the self to identify deficiencies. The more you are aware of your asymmetries from left to right within your body, the more aware you will be underneath the bar. Next time you go to squat you’ll be spreading your feet beneath you, using your breath to back your lifts and hitting PR’s you never thought possible!

Oh and there are FEW things that feels better the day after an intense training session than active recovery with YOGA. It just feels so DAMN good.

 2.     MOBILITY + FLEXIBILITY + STABILITY

Mobility and flexibility are often lumped together but in reality are two very different things.  And then stability comes in and really complicates things.

Mobility pertains to the motion we are able to CONTROL around a joint.

Flexibility is the movement that is POSSIBLE around a joint.

Stability is established with both active and passive influences.

As an athlete you need something to balance out your strength and explosive power. Yoga does just that.

It boosts flexibility while challenging stability at the same time. Take your hamstrings for example.  They may feel tight, simply because your body is attempting to create stability where it’s missing. Doing just a static stretch will not engage the core and will actually cause more instability and possibly injure you.

Are you seeing a common trend here?

TRUST ME GIVE this combo a try!

Smarter Training for Longevity

When will this be the "IN" thing?

With Crossfit, Spartan Races and Tough Mudders all the rage;
what total body crushing, leave you breathless phenomenon will come next?

I have nothing against any of these I just need those of you partaking in them to understand the importance of RECOVERY.

I GUARANTEE that RECOVERY is the MOST UNDERUSED TOOL in YOUR fitness toolbox.
We all have ONE body in this life and we don't want to damage it to the point of no return!
Here are TWO easy ways to train smarter starting NOW.

1. Whether it be yoga, foam rolling and self myofascial release, regular massage, or meditation.

These tools all enable your body restore. 

This is not being lazy. It’s called being SMART.

If you don't already have one get yourself a FOAM ROLLER, and get started with this

Position yourself with front of thighs on the roller. Make sure you keep your  core and glutes tight, as to protect the lower back. You may be on hands or forearms. Roll down and up the entirety of the thigh, stopping along points that seem especially tight.

Roll from pelvic bone to knee, emphasizing the lateral aspect of the thigh. When you find a point that is especially tight ( could be the whole thing) hang out there and breathe.

2. In order to stay progressive with your strength be sure to program a de-load week into your routine. 

Again this is not being lazy it's called being SMART. 

Use this to get stronger each block, not plateau or get injured!

Take PLANNED time off and get stronger OR train hard all the time, get sick and be FORCED to take time off and steps backwards. 

Hmm sounds like a no brainer to me.

Whether or not you choose to think of it this way 

EXERCISE IS INTENTIONAL STRESS ON THE BODY. 

When you have work stress, financial stress, kid stress…. 

Ever think you might need some restoration to balance out your body?!?!

This goes for both males and females but I want to strongly emphasize this for my LADIES.

FORGET GETTING LEAN in a constant state of stress.

Those daily killer workouts with no end in sight will eventually cause adrenal fatigue. 

YOUR BODY WILL ACTUALLY HOLD ON TO EXCESS BODY FAT.

Which means no matter how "clean you eat" or how"hard you train"  you will not see the results you are working so hard/suffering for.

YOU NEED MORE RECOVERY!

For almost a decade I have deemed kettlebells and yoga the ultimate compliment to each other.  Any sort of intense strength training needs to be balanced out.

Something as simple as 2-4 days of strength and 1-2 days of yoga. 

Throughout the years my style of training has evolved but ONE thing has remained the same.

The body needs BALANCE in order to THRIVE on this LONG HAUL called life.

Not sure how to get started with yoga? Still not thoroughly convinced?

MORE ON THAT NEXT!

Less is MORE: Part 2

Sleep, stress and food are all under control?
Okay now its time to move on to EXERCISE.  
WHY are you exercising?

To FEEL GOOD and LOOK GOOD.

A sequenced strength training session can set you up for an amazing day.  You feel tall and light, yet grounded and strong.  It’s not the same feeling as getting your ASS handed to you. (There’s nothing wrong with that 1-2 times a week in short duration)

I find that focusing on symmetry and posture makes your strength training more efficient and turns more heads! Seriously though there are few people out there with decent posture these days!!!

When it comes to the majority of my clientele and the way I have come to run my business LONGEVITY is the common thread that gets new clients in the door.  Training with me allows avid lifters to keep lifting, runners to keep running and people who sit at a desk for 8 hrs to go home and play with their kids without pain.

First off,  GET ASSESSED.  Every body is different. Having a trainer who knows the FMS to a decent degree will help you if you are experiencing difficulty with certain exercises.  Most of us have a good relationship with physical and manual therapists on the same wavelength as us. This allows YOU (the client) to have a team backing you; we can work together to get you moving in the right direction.

Secondly, learn what a FOAMROLLER is and consider buying a few LACROSSEBALLS.

Meet your new besties.

MOBILITY 

If your hip flexors are tight and your shoulders are hunched from sitting you won't be able to engage your back body properly if you move right into strength work! You also don't want your tight muscles acting as stabilizers and compensating for other areas of your body
It only makes sense to open certain areas up first before moving along to stability and strength.

STABILITY

Once the necessary muscles are open it is time to get the glutes and core going.  The glutes and core connect the upper body and the lower body and enable you to complete single leg and arm exercises successfully.
You know the feeling you get when you say "Oh yeah my BALANCE is horrible."
Its not your BALANCE. It's most likely your stability.
The majority of low back, knee and shoulder pain I see is a result of lack of mobility and or stability. 

 *Foam roll and self myofascial first, then necessary mobility and stability work, then on to strength.  Remember you do not want to strengthen movements that are not functioning efficiently! 

STRENGTH TRAIN

To me strength training is like art. Your body is the canvas and with the proper instruction you can create what you want.  Obviously genetics are HUGE.  

I am telling you strength training can actually CHANGE YOUR BODY.... for the better!

Gaining strength allows you to be more in control of your body two major ways.

• The more lean muscle you have the easier it is to maintain the physique you have worked so hard for if you happen to “fall off” for a bit.
• Strength and a keen sense of body awareness enables you to keep your body feeling its best. If carrying kids and groceries, or toting around camera’s while shooting a wedding is a part of your day to day; you NEED strength in order to make it through your days with ease.

That was probably a lot more info than you had bargained for. If you follow these simple steps I guarantee you will see results! 

Don't forget:

LESS IS MORE.

All  you really need is 3 days of total body strength training.

Once this baseline is established for a few months MAYBE you end up building from here.

Perhaps you don’t.

Either way it will work…TRUST ME!

You want something that’s livable. After all you are in this for the long haul right?!

***Stay tuned for some examples of total body strength training days!

Scapular tracking for shoulder health and symmetry

In the sport of Figure, symmetry is EVERYTHING! Being lean brings out imbalances EVEN MORE because there is no fat to cover em up come stage time!

When I first began posing practice for figure the winging in my right scapula was BLATANTLY OBVIOUS.  Posing coaches will tell me to lean to the side or contort myself into some crazy position that felt like SH*T, but hey its all about the symmetry they'd say... beauty takes pain ;)

I am lucky to work alongside one of the greatest corrective exercise guys in the biz :)  He lives, eats breathes this stuff. Alignment, activation and symmetry are his forte.

Here is an awesome exercise that forces your scapula to track properly!