Joint by Joint Approach

I was very fortunate to be introduced to Mike Boyle early on in my training career. What he taught me changed my entire approach on how I work with clients.

Coach Boyle and Gray Cook came up with what they called a Joint by Joint Approach to Movement. If we look at the human body as a stack of joints, "Each joint or series of joints has a specific function and is prone to specific, predictable levels of dysfunction." Knowing this, we understand every joint has specific training needs.

The illustration above shows that joints alternate back and forth from mobility to stability. Coach Boyle states, “injuries relate closely to proper joint function or more appropriately to joint dysfunction.” If there is a problem at one joint, it usually shows up as pain in the joint above or below. Low back pain is often a result of immobile hips. If we lose mobility at the ankle joint, we can get knee pain. If we lose thoracic mobility, we may notice neck or shoulder pain. The list goes on up and down the chain.

In the book Ultra Prevention, the authors describe how our method of reaction to injury is like hearing the smoke detector going off, and running to pull out the battery. The pain you’re feeling at your joint—like the sound of the alarm—is warning of some other problem. If we just ice a sore knee when it hurts, without considering the ankle or hip, we would only be pulling out the battery.

What I learn often contradicts what I formerly believed. It’s always good to do some self-assessment. Don’t be afraid to admit there is a better way, then adapt accordingly.

Article by Mike Krug 

BS, CFSC, FMS

Owner and Lead Trainer at Next Level Personal Training Studio

Find Next Level on social media!  Facebook, Instagram, Twitter, & Youtube.

Give us a call or send an email to arrange your free strategy session with one of our trainers!

(704) 933-3000  Mike@nextlevelptstudio.com

Life Is Chemicals. Should you spend the extra money for organic foods?

For a few years I fell prey to the fear mongering of chemicals and organic foods. The arguments were compelling and sparked concern about what I was eating. Chemicals are bad! Look at these ingredients! You can’t even pronounce these, think about what they are doing to you! 

So we spent extra money on mostly organic foods and ran from anything “chemical”, but over time and with some investigation, a different story began to emerge.

Something that started to help was a simple phrase, “life is chemicals.” Everything that we interact with is chemical: the water we drink, the air we breathe, our homes, and our food. So what does the word chemical really tell us? Not much. You have to dig into what the actual chemical is and does.

From here we started looking at food. What differences are there between organic and non-organic foods? Nothing other than the word(s) organic. The same chemicals were there, just prefaced with the word organic. Well maybe the organic version of this chemical is better than the synthetic? Turns out, it's not. Whether a chemical is man-made or naturally occurring does nothing in telling us if it’s safe to consume; our body doesn't know the difference. It responds to the chemical structure and does what needs to be done.

When looking at the research, there appears to be no discernible difference in organic versus non-organic foods. Most differences can be attributed to things such as ripeness, or weather during growing, and these differences are extremely small. 

What about pesticides? 

@foodsciencebabe said it best. “Well first a pesticide is a chemical, whether it’s natural or manmade, that is designed to kill another organism. So plants produce insecticides, like caffeine and nicotine, to keep those obnoxious, six-legged vegetarians away. We also produce pesticides to keep the furry four legged vegetarians away, too.”

Again we have a word that does nothing to convey safety or lack thereof but rather function. With that said, pesticides are also used on organic foods, and organic foods have shown the same level of pesticides as non-organic foods. The levels on both are 100s to 1000s of times below the no-observable-adverse-effect level. These levels are tested regularly and held to strict regulations. Year after year, the USDA has demonstrated that our food is safe. 

Now all of this isn't to discourage you from purchasing organic food if you want to, but it does demonstrate that organic food is not superior to conventional food. You don’t have to spend the extra money or live in fear that the food you can afford may be harming you. 

Resources:

Chemistry Facts Everyone Should Understand Before Talking Science

DPR Scientists Say Most Fresh California Produce Has Little/No Detectable Pesticide Residues

Study Finds Little Evidence of Health Benefits From Organic Foods

Pesticide Residue Calculator

Article by,
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Michael Bolick B.S., A.C.E, PN1 

Next Level Personal Training 

Give us a call or send an email to arrange your free strategy session with one of our trainers!

(704) 933-3000  Mike@nextlevelptstudio.com

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What Happens When you Diet?

When someone begins a diet, the main goal is usually weight loss. 

But if weight loss is achieved, and the healthy diet gives way to normal eating patterns, the weight is often regained. With the plethora of diets broadcasted daily in the news and social media, it’s hard to determine what is accurate and what isn’t. The truth is that most diets work in the short term. Some people are more successful than others in the long term, but that is because they were able to individualize a lifestyle change they could maintain. 

For weight loss to happen, a calorie deficit has to be achieved; you must burn more calories than you take in. While the formula is simple, the practice rarely is. There are many factors at play with each individual that may make this easier or harder. The biggest factor for success is adherence to the diet. If the diet is difficult for you to maintain, then chances are it’s not the best option for you. So when determining how you want to diet, make sure it’s a program you can stick to. 

After you have been dieting for some time, your body is going to adapt to this new calorie intake and activity level. What was once your deficit is now your new maintenance. Your body will lower your metabolism to this level. This is when dieters hit a “plateau". It can be a frustrating time as all the hard work has only gotten you so far.

We can’t just keep dieting ourselves further and further down. It's miserable and not sustainable. There are other tools to aid results. Make sure to fuel your body with adequate protein, as well as having the appropriate amount of carbs and fats. This differs from person to person, so it will take some experimenting to find what works for you. Next, make sure that you are staying active. The second highest contributor to your calories burned is how much you move during the day, not just at the gym. 

Finally, make sure that you are tracking accurately. Those who track their intake find greater success than those who do not. There are many ways to track. You don’t have to count calories, but it does help. If you're tracking and appear to be in a calorie deficit, but you're not losing weight, then you're not in fact in a calorie deficit. It's difficult to be accurate, and it’s natural for us to miss things or record incorrect amounts. If things aren’t going your way, then it’s time to be honest and take a closer look at calorie intake.  

PS: If you feel like you can no longer maintain your diet, then you need to carefully back out of it. This isn’t a cold turkey situation. Your body is primed to quickly store an excess amount of fat while dieting. Returning to normal eating habits after a diet can land you heavier than when you began. So approach slowly with slight increases in calories over the course of several weeks until you are at a maintenance level. This maintenance level should not be drastically higher than your diet level. This is where good habits really come in to play, and why we focus a lot on creating good nutritional habits at Next Level. Our approach is focused on the long term and geared toward helping you succeed no matter where you are at. 

Article by,
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Michael Bolick B.S., A.C.E, PN1 

Next Level Personal Training 

Give us a call or send an email to arrange your free strategy session with one of our trainers!

(704) 933-3000  Mike@nextlevelptstudio.com

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The Gym Isn't Enough

Don't get me wrong, we love the gym, so much so that we are one. But you're going to need more than your workout to maintain a healthy lifestyle. 

There are a lot of wonderful things that you can do for your health at the gym. Resistance training (training with weights or extra load) is very impactful for your fitness and is as close to the fountain of youth as you can get. The gym is where great benefits happen, but to get the most of it, you need to pair it with more activity and supportive nutrition. If you are looking only to the gym to help you lose weight, you’re going to be disappointed.

The calories that you burn during your workout count for maybe an hour out of your day. What you eat and how much you move play the biggest role. The gym is where you build lean muscle that helps get that toned/athletic look and improves your health. The only way to reveal your hard work is to make sure your nutrition and activity support your goals. 

We all know we sit too much. Our bodies are meant to move, and all that movement contributes to our calorie use for the day. That hour at the gym needs to be a part of your overall activity—not the sole source. That means we need to get up and get moving. Not only will it help you lose weight, but it will help you recover from your workouts and feel better overall. 

Don’t rely on the gym to be your exclusive source of movement. Rather, make the gym a part of your regular active day!

Article by,
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Michael Bolick B.S., A.C.E, PN1 

Next Level Personal Training 

Give us a call or send an email to arrange your free strategy session with one of our trainers!

(704) 933-3000  Mike@nextlevelptstudio.com

Find Next Level on social media!  

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Intermittent Fasting versus Three Meals A Day

Should you be fasting?

There's nothing inherently special about intermittent fasting. The success for weight loss comes from the ability to achieve a calorie deficit. Intermittent fasting limits the time in which someone can eat, and this MAY help some achieve a calorie deficit and lose weight. 

For some though, it may cause excessive hunger and overeating during their meal times. If this is the case, then they will not lose weight. If the calories are equally reduced over the three meals group, then weight loss will still be achieved. Whatever strategy you choose must be one you can stick with, as adherence is the greatest determining factor for losing weight and keeping it off. 

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Michael Bolick B.S., A.C.E, PN1 

Next Level Personal Training 

Give us a call or send an email to arrange your free strategy session with one of our trainers!

(704) 933-3000  Mike@nextlevelptstudio.com

Find Next Level on social media!  Facebook, Instagram, Twitter, & Youtube.

First Blog Post; This is what Next Level is all about!

     Next Level Personal Training Studio was founded with the philosophy that every client deserves comprehensive, individualized programming, tailored to his/her specific goals and physical profile, in order to obtain the best results possible.

Check out our studio in this video!

     Next Level functions under a results-based business model. This means your success is our success! Our approach is to OVER DELIVER, and to make sure our clients know that their progress is our top priority. ”Nobody cares how much you know until they know how much you care.” Therefore we are committed to providing our services with sincere intentions of seeing our clients reach their goals.

     We train with integrity and a genuine passion for improving our clients’ health. Our training programs are designed using evidence-based best practices in the fitness industry. We believe that when it comes to personal health, people deserve to be guided honestly and through the safest means possible.

    Unfortunately there is no magical pill, diet, piece of equipment, or other quick-fix method for dramatic weight loss. Gimmicks that promise “extreme results” that are “fast and easy” are exactly that, gimmicks. If you see something in the media or on late night infomercials that seems too good to be true, it probably is.

Our Personalized Process...


     If you want to successfully change your body, in a safe way and with lasting results, the only effective way to do this is through making changes in your exercise and nutrition habits. However, the specific changes may be different for each individual based on many physiological, lifestyle, and other factors.
At Next Level, we work closely with our clients to formulate programs that target their individual needs in these areas. We employ only the most qualified trainers, who are both nationally certified and highly experienced, in order to provide our clients with the highest level of personalized fitness service. We also offer comprehensive nutrition and weight loss coaching programs by trained specialists.

Give us a call or send an email to arrange your free strategy session with one of our trainers!

(704) 933-3000  Mike@nextlevelptstudio.com

Find Next Level on social media!  Facebook, Instagram, Twitter, & Youtube.