Beginning Your Ageless Athlete Journey...

Yesterday, I wrote about the first steps after transitioning from athletics to fitness for life as an ageless athlete. That’s not to say that ageless athlete will not play recreational sports anymore like golf, tennis, and lacrosse, even if these were your high school/college/professional sports. What it means is that elite performance is no longer your goal, and instead your goals have pivoted to health and longevity.

I mentioned the first step in the transition is regaining for movement capabilities you once had long ago before you were dedicated to your sport(s). Most athletes I work with have tried stretching and massage to try and get themselves more mobility with minimal long term improvements. One of the common reasons ageless athletes have a hard time regaining mobility, especially through stretching, is that their nervous systems are usually super charged. They try to pull on muscles that are already tensioned by your fight-or-flight response. I talk a different approach. With ageless athletes, I try to use gentle movement and nasal breathing to calm the nervous system. Once the athlete is able to breath and relax, we then start to progress from position to position over time to rebuild our movement capabilities. Below is one of my favorite exercises that one of my mentors Zac Cupples showed me. Remember to move very slow, don’t force anything, and breath as relaxed as possible through your nose.

If this started to get you thinking about the chronic pain you have been having or maybe you just haven’t seen progress in the gym, I’m here to help! Click the link to get started working together today!

Why Your Mobility Sucks and How to Fix It!

Welcome back!

Have you wondered why your mobility hasn't improved even though you have been working on it? Do you have troubles in flexibility that just don't seem to get better? We've got you covered mobility guru Scott Hagnas shares his 3 key takeaway from studying mobility for the last 20+ years! If you can't touch your toes, you won't want to miss this!

If you have a question that you'd like answered on the podcast, please send them to sean@flochfitness.com.

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See you next time!

The Best Exercise for Sitting At Your Desk

Since the start of the pandemic, many people have been forced to work from home, spending hours on end sitting at their computers. The chief complaint from these new circumstances is tight neck, shoulders, and back muscles. I have the fix for you!

In this video, I review a simple exercise inspired by Bill Hartman (iFast). To execute this exercise properly remember (especially if you have significant muscle tone through the pecs, neck, and lats):

1. Continue to reach away

2. Inhale softly

3. Fully exhale until you feel the lower abs engage

As a bonus, this is a tremendously effective exercise for clients who need to improve their front rack position.

If you are looking for a more personalized touch to your mobility routine, I'm here to help! Click below to set up a free assessment today!

The World's Greatest 4 Minute Warm-Up

Let's face it. Warming up is not on the top of anyone's list as the favorite part of their workout. But this overlooked aspect of training has been my secret to success over my 20+ year career for the success of myself and my athletes. A good warm-up should increase your body temperature, raise your heart rate, mobilize joints, and prepare the brain for training. If you strip down your warm-up to only exactly what you need for a general, you'll get this warm-up. It’s 4 minutes, just do it!

Are you an aging athletes who has mobility restrictions like tight shoulders or hips? I'd love to help, click the link below and let’s talk about how a dedicated mobility program is right for you!

Aching Wrists? Try This Mobility Routine!

One of the common complaints that I receive  from group fitness athletes a.k.a. Crossfitters, is hand and wrist pain from barbell front rack movements. Most of the time, these issues stem from lack of shoulder mobility and rib cage mechanics however, there are some instances where it is appropriate to work directly on the hands and wrists themselves. This is either when an individual has had a wrist or hand injury or they suffer from an acute immobility in the hand and wrist. The following routine (inspired by Scott Hagnas and Gymnastic Bodies) is a simple risk series that can be completed before or after your workouts. My advice to you is work just outside your current pain-free range of motion and never go until to the point of significant pain. Slight discomfort is OK, but you should never have pain during these movements. Perform 10 reps of each movement. You can choose to either rest or do these movements consecutively. As you get stronger, increase range of motion. You can increase the intensity by placing more of your body weight over your hands and wrists. I recommend building the number of sets before increasing the intensity.

Are you dealing with specific mobility issues that prevent you from front racking the bar front? Do Burpee‘s cause your wrists to burn? I want to help! Click the link below to set up a free assessment and let’s work together To unlock your performance And working pain-free today!