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Blog

Approachable health tips from the personal trainers of TorqueStrong

Filtering by Tag: movement

😎Summer Specials😎

Alydia Bryant

Summer is finally upon us and you know what that means: fun in the sun, kids are home, sunbathing, and fresh juicy fruit by the pool! There is nothing quite better then the relaxed feeling that summer weather brings. I love how much more time I get to spend with my friends and loved ones with cookouts, pool parties, and outdoor adventures. So, to share my love for summer, TorqueStrong is offering semi-private specials!!! 50% off semi-private training sessions if you sign up a friend! We are only running this special through August so hurry up and sign up today. 

Torquestrongsummerspecial.jpg

 

Here are 5 reasons why you should start training with a friend: 

1. You'll be more motivated

 Starting a new routine at a new gym can often be intimidating. The fear of not being fit enough, coordinated enough, or dedicated enough can often creep in and keep you from making that change that you so desperately desire. When you commit with a friend you are there for each other and ready to encourage one another through the challenges.

2. Your workouts will be more fun 

First, training with TorqueStrong is already loads of fun, but adding your best friend brings more joy and laughter to the table. Exercising and being healthy shouldn't feel like a chore. It should be enjoyed. So get off the treadmill and elliptical and call your friend! learn new skills that propel you towards your goal!

3. You'll work harder 

Alright this doesn't mean you need to get all competitive, but rather you will push each other harder! You've invested time, energy, and money to do this together and you desire to see your friend succeed just as much as yourself!

4. You'll have extra accountability

It's a lot harder to stand up your friend because you just don't feel like going to the gym. They will call you out. Motivation from a friend will spread like wildfire!

5. You don't have to do it alone

This one speaks for itself. But seriously nothing says best friends forever like seeing (and accepting) each other sweaty and gross.

 No one delivers results like TorqueStrong, read our testimonials to see for yourself.

Click this link to sign up today. Sign Up or email Alydia@torquestrong.com for more info. You know you and your friend are ready!!! 

Modifying exercises to get the best benefit.

Alydia Bryant

The following is one of my favorite motto's about exercise: “ Your workout should never take more from you then what you gain from it.” Meaning if you worked to the point where your back and knees are aching for days then you did to much. Are you feeling like you need a nap after training rather then re-energized? Then you did to much. Sometimes the exercises proscribed for the day need to be adjusted based on your starting condition. Modifications are nothing to be ashamed of. We all come from different backgrounds and experiences.

Here are a few simple ways you can modify your workouts to still achieve a positive benefit.

1. Elevate

Planks, Pushups, Dips and more can all be modified by simply changing the angle of intensity. How do you know if you need to modify?  Strained neck, butt lifted, chest lifted, and/or back arched are all signs that you have lost your tension and proper body alignment. Modify and complete the lift with proper technique.

2. Use Assistance

By using a wall, door jam, suspension cables (TRX) or a friend you can shift your center of gravity to take stress off of your joints. An assistant allows you to begin to hone in those movement patterns that your muscles are quite ready for such as: lunge, pistol squats, cossack lunge, or suspended lunge

3. Lessen the rage of motion

Sometimes increasing the range of motion can intensify the movement to a degree that you aren't quite ready for. Go as far down as your body allows with control.

4. SLOW down and move with grace

There is no need to "drop it like its hot." Slow down your speed and lower into the movement with integrity and precision. When you gain more strength and become more familiar with the exercise the depth will come naturally but precision is still important.

TorqueStrong offers private training, small group training, semi-privates, nutrition coaching and more. Email Alydia with any questions and inquiries: alydia@torquestrong.com

 

 

 

MOVEMENT

Alydia Bryant

MOVEMENT!

Do you run with out cross training? Does your lunge seem cramped up and awkward? Do you struggle with squatting properly? Maybe you lean forward on your squat, or your knees come forward, or your heels come up once you try to go into a deep squat. Maybe you can’t do a proper push up. Do you arch your back when you bench press? Do you have a hard time locking out at the top of a snatch and yet keep your “rib-to-hip connection”? Have you tried and tried to pack your shoulders but they just don’t seem to move?

Sometimes moving more is the answer but others its not. I’m sure you have heard the phrase “practice makes perfect.” Well the fact is “Practice makes PERMANENT” If you are benching with your back arching off the bench and you continue to increase your weight without fixing your alignment then you are only going to cause more problems. Do you go hard 100% of the time always trying to get more push ups, or a new PR for your snatch. Our bodies will ALWAYS compromise quality of movement for quantity. I’m sure you know what I’m talking about, your holding a plank for over a min but then you start shifting your body or your hips drop so your low back takes a turn to help out, then your hips come back up and your quads are sustaining your “plank.” Well friends this is no longer a plank!

We haven’t always had poor movement patterns. In fact we started with GREAT movement patterns. Take a look at little kids under 5. They squat to play, their heels are flat on the ground and typically their tibia(shin) is vertical. So what happens? Why do we lose it? For the next 12+ years we go to school and we sit! Then we graduate and many of us acquire desk jobs and we sit some more! Some of us try to make up for this time sitting by exercising but the problem is that we are still missing basic movement reinforcement.

When babies start moving whats one of the first thing they do? They roll over. Do you have a hard time rolling out of bed? Do you use momentum rather then simple muscle contractions to sit up. For me I see my job as successful if I help my clients/students to see past their weight loss, strength, and performance goals to see the importance of movement restoration! I would be a fool to hand a man/women a barbell loaded with 150lbs and a 24kg (52.9lbs) and tell him/her to do 20 DL and 20 swings. Sure an average man should be able to do both skills with ease and even higher weight. BUT More then likely the average male or female that comes to see me has SUPER tight hip flexors, minimal core strength (six pack or not) , and spends a majority of time with his/her thoracic spine in flexion and shoulders protracted (rounded.) Do you think some one can safely Deadlift in this form? I think not! So please have patience as we learn to crawl again. We have to retrain 12+ years of sitting hunched over! We have to train your body to access that posterior chain. Safe movement takes time! I value Longevity! I value Health! So lets get the basics mastered and we can swing, clean, snatch and and deadlift a ton more!