March 10, 2022

Prioritize Your Health and Fitness

When I'm talking with somebody about how to get stronger, how to get more stable, how to get rid of their pain, oftentimes we're using exercises. So whenever I do exercises, what will we tend to do is, “oh, I've gotta hit my time”. Or “I gotta hit my, my sets and my reps”. But we lose track of what's really most important. So I wanted to give you guys the pyramid that we use at Evo to remember what's most important during our work to make it effective. 

So at the base of the pyramid, the most foundational level, the one that needs to always be there is breathing deeply from the diaphragm. I don't care what you're doing, but if you can't do it while breathing deeply from the diaphragm and trying to sustain that during your activity, you're probably not doing it as well as you could. Whether it's riding your bike, going for a run, or lifting weights, if we can breathe deeply through the diaphragm, we're going to be doing it better.

So it always comes back to that first or second tier - if I'm breathing through the diaphragm, then what else am I going to do? I'm going to make sure I'm in great alignment. So straight lines and 90-degree angles. I'm positioning my body well. I'm not just creating momentum and doing whatever I have to do to get the job done.

If you find yourself doing your activities and you're getting a lot of flex in your spine, or you are breaking your position to get the rep finished, those are good warning signs that maybe you’re not doing this with the best quality possible for the long-term results.

So breathing first alignment second, and the big cheat code to that is straight lines and 90-degree angles. Those are going to be the best setups for your body. 

The third level of the pyramid is going to be using muscles with intention. Am I moving? And am, am I owning every millimeter of this movement?

So if I do a pushup, I don't want to just push up and then flop down. I can come into any different position. I wanna have my set of 10, be 10 repetitions of the same rep. I wanna do one rep 10 times instead of 10 different reps. So we need to use muscles on purpose to go use muscles on purpose to come back and we're going to replicate that same sequence every single time we do it.

The fourth and the least important part of that pyramid is set reps time. How many reps can I get within the time, whatever it is that the quantitative aspect of what we're doing? For your progress, if we can keep that pyramid sets, reps, time - all of that - they’re the least important things.

What's more important than that is - am I using my body purposefully? Am I connected to my move? What's even more important than that is - am I in a basic good alignment for the activity that I'm doing? Am I in straight lines, at 90-degree angles using my body properly? And then even more important than all of that is - am I breathing deeply through my diaphragm, keeping my body out of fight or flight and into rest and digest?

So those four chunks of that pyramid will help you get the most out of anything that you're doing for the absolute most part. And we see it over and over, here at Evo Performance Rehab that this changes people's lives. So if you've got questions, if you want to explore that for yourself, give us a shout and we’d be happy to help.

Recover with EVO

Each Neuro-Therapy process begins with a free phone consultation, followed by an in-clinic or virtual Evaluation Treatment session. 

We introduce the Neuro-Therapy process so you get to experience the significant changes that even one session can make. 

This helps us find the best treatment plan for your lasting success.

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