Side Plank Row and a New Business Book

The last two weeks have been very hectic, the last Perform Better Summit of the year in Long Beach, finishing up a mulitple projects for the upcoming fall/winter, and the once a year Can Fit Pro confrence in Toronto.

As I had the pleasure to interact with a number of trainers from throughout North America it has come across that there is still a lack of knowledge with the how to properly train the core. Over the next few weeks, we are going to dive in and do sections on what exactly is the "core", how to train it, and most importantly, how to asses!

If you are still training core with Sit-ups, Crunch's, or just normal plank every workout, first buy a Dr. Stuart McGill Text book, and second keep posted to this blog.

We are going to jump right into a great exercise for Functional Core Strength. The pictures from two angles are below.

Althought there is a rowing componant to this exercise, it is actually for core strength. We use a Side Plank Row in final phase of low back rehabilitation program or BP correctional exercise program becuase this exercise will stimulate the proprioceptors in the Multifidus muscles from Lumbar and Thoracic, has minimal Lumbar Movement (If you follow Stuart McGill, you know this is a big deal) and activley stimulates the Transverse Oblique.

Implement this exercise into your program. Focus on keeping proper spine alignment and do not worry about how much you are rowing in terms of weight. This exercise should be done after a mobility phase of a MacroCycle.

On a business note, I always have 2 books on the go. One Business related, and the other rehab/sport medicine/alternative therapy/fitness oriented. I came across a great business book on the plane home from Los Angeles that I believe should be on everyones TO READ list: Delivering Happiness by Tony Hsieg

This is a great book written by the founder of LinkExchange and Zappos.com. I am a big believer in exposing yourself to all books that could help you learn more, even if it is not a fitness or health related book. Business is Business!

One last shout out if you have not yet heard, through Dynamic Training & Rehabilitation and Fit-Escape Bootcamp Systems we are offering a $1000.00 Weight Loss Challenge. We are only accepting a few more participants so hurry to get your spot.

View, Vote, Join us resurge and Industry!

Anthony P from Achieva Health & Fitness, a good friend of mine, just launched one of the most comprehensive efforts to resruge a dieing and uneducated industry. Train or Be Traind If you have not heard of this site, check it out.

Anthony is featuring some of the leaders in the health and fitness industry, going through everything that makes a trainer, and what we do.

Here is a clip of one of Anthony's Videos:



I get goosebumps everytime I watch anthony's videos and projects. Keep posted to this blog as we are going to keep up to date with this project and hopefully get an interview with the man himself who put this all together.

On another note, we are launching new programs through Bogar Performance Inc , along wih Dynamic Training & Rehabilitation.


Keep Posted!


Yours in Health and Fitness,


AB

Day 1: Perform Better Summit

This year has been to date, one of the busiest years from a business and personal perspective. I always try to keep a few things in check: make sure to continue to grow as a person, and to be one of the leading and innovative practitioners in the rehab and correctice exercise field.

There has been one thing that would help my business and personal life improve: The Perform Better Summit. There are only 3 of these a year. Most of the readers of this blog are from Canada and may not of heard of Perform Better, if you haven't than google it.

Next weekend is Canfit Pro in Toronto, Ontario. Usually, there is a couple of good presenters, networking and business card handout is completed, with a few drinks to end of the weekend. Taylor and I usually take the 45 minute drive to T.O and attend the 3 day seminar, that has thousands of fitnness finatics, topics that aren't usefull, and products that are driven to make a profit and have no place in a gym.

Last week, a few events were put on the backburner, so we took a last minute flight from Buffalo NewYork to Los Angeles to catch the last summit of the year. We decided (wasn't the toughest desicion), to attend this summit instead of the Can Fit Pro. Without a a second though, we embarked on a 7 Hour Flight. The worst part is, the two people I had with me are both 6 weeks out of the Natural Ontario BodyBuilding Championships, and I got their peanuts and pretzels on the plane.

In the last 2 years, I have spent over $25,000 in education tools alone. This includes all my course (osteopathy, TCM, Acupuncture Upgrades, Books, Webinars, etc...) The Perform Better Summit was $379.00. In the first day, I have learned more in this summit to take our business to the next level, then every course combine. I am not saying those courses were a waste of time, this is just the biggest bang for our buck!

We had multiple lectures throughout the day from the greats like: Alwyn Cosgrove, Martin Rooney (my opinion of the best lecturers), Dr. Stuart McGill, and Thomas Plumber. I am not going to go into very much detail on everything that is going on down here, so we filmed a videoblog in our hotel room on a blackberry phone.

Check it out:

http://www.youtube.com/watch?v=7xW1y8cnaSY


We filmed the video on our blackberry, so turn up the volume and listen carefully.

The Long Lost Pushup - From Rehab to Sports Conditioning

What ever happened to the pushup?

It can help with strength gains, balance, functional assesment, shoulder health and the list goes on! In this new age of supplementation science, big bench press movements, and shirts with no sleeves, we somehow lost one of the basic princples and exercises that should be present in every program.

It is an exercise that develops so many muscles that are usually the cause of many of my patients concerns when the first step into my office. Before writting this article, I started to monitor new patients coming through my door, there main complaint and number of treatments it took to resolve the issue.

The week of June 28th, 73% of new patients had a main concern of Anterior Shoulder pain while exercise. 100% of those patients did not follow a proper program design that included dynamic warm-up, NMA (neuromuscular activation), and Self Myofascial Release. And one more thing that was missing in each program?? - The progression of the pushup.


Why is the pushup so important - Rehabilitation, Prevention, and Strength.

From a rehabilitation and corrective exercise stand point, the pushup can asses for imbalances.

A progressive pushup, when done properly and effectively can be strength weak postural muscle like the Serratus Anterior and will speed up recovery time of shoulder rehabilitation.

As a strength and conditioning exercises you can recruit more muscle fibres when doing pushups as part of your dynamic warmup. The pushup will also recruit weak muscle like the Serratus Anterior, and Infraspinatus, Supraspinatus and Rear Deltoid.



How do you advance a pushup?

- Change the elevation of the legs
- Add External Resistance like chains and bands
- Add instability like the picture at the begining of the blog
- Incorperate a row into the exercise
-  Also, try adding an explosive movement or core activation during the pushup.

All in all, don't forget about the pushup. I my opinion it is one of the most important exercises that will complement any rehab or sports conditioning program.

Want to fix your posture, get stronger and become pain free through corrective exercise, Neuromuscular Activation, and Self Myofascial Release? Then email us at bogarperformance@gmail.com to learn more!

Coming July 12th, 2010, I willbe launching a new website for Therapist, Trainers, Doctors, and fitness enthusiest. This website will be based soley on the business aspect of the health industry and how practitioners and trainers can evolve there personal and finicial life in a competitive market!

Athlete Update: Rachel Vienneau-Leblanc

Last week, Canadians Newest IFFB Figure Professional travelled from Moncton, NewBruinswick to Burlington Ontario to recieve treatment as she heads into a big year as being a Pro Figure Athlete.

Rachel Vienneau-Leblance (http://www.rachelvienneauleblanc.com/) competed at the 2010 Natural Nationals in Lavalle Quebec last April where she came first in her category which granted her Pro Status.

Prior to Rachel flying down for the week, we spent many hours going back and fourth discussing rehabilitation protocols, goals, and what is going on with Rachel to make sure that she has a great 2010/2011 season injury free.

During her stay in Southern Ontario, Rachel went through 5 Rehabilitation Treatments over a period of 4 days. In between treatments, Rachel Spent time with the one and only Mindi O'Brien of Team O'Brien Fitness (http://www.mindiobrien.com/) and had 3 gruelling workouts - I couldn't even watch 2 of them!

Rachel responded phemonially to our treamtents and we are continuously working with her Athletic Therapist and Chiropractors in Eastern Canada. Her goal is to compete in the Arnolds 2011. Can't wait to see her up there and rock it!

Keep posted from a video diary feature IFBB Fitness Guru Mindi O'Brien, IFFB Figure Rachel Vienneau-Leblanc, and Myself. It will feature treatments, workouts, and Interview while Rachel was in town.

Also, Check out her Website: http://www.rachelvienneauleblanc.com/

Now Availible at Dynamic Health Care Clinic: Shock Therapy

Now availible at the Dynamic Health Care clinic in Burlington, Ontario is Shock Wave Therapy. SHock Wave Therapy or SWT has been around for decades but not until recenlty it has been marketed mainstream by health care practitioners to athletes.

Shockwavce therapy devices are the latest tool that are beeing taken out of professional locker rooms and used by weekend warriors and amateur level athletes.

Electrical stimulation essentially works by tricking the body. To get muscles to contract in an ordinary situation, the brain sends an electrical signal to the appropriate nerves, which then stimulate the muscle fiber.



As people age, however, certain neural pathways become predominant. When the brain sends a signal, the same fibers get tickled; the muscles that get ignored begin to atrophy.

Your body is very efficient. Why should it conserve something that it isn't using

An ordinary person who doesn't work out much uses around 35 percent of their muscle mass, while someone who works out somewhat frequently can boost that number to closer to 50 percent, he said. Body builders might use 80 percent to 85 percent.

To excite those dormant fibers, the Sport sends a signal directly to the nerves via electrodes attached to your leg, bypassing the brain all together. It stimulates as many fibers as possible, not just the ones the nerve customarily excites. When the current begins to flow, your muscles immediately jump into a hard mound.

At BP and Dynamic, we also perform Myofascial techniques to further improve the process.


We can recruit up to 99 percent of your muscle fiber. That stimulated muscle tissue is then more receptive to signals from your brain the next time you run or bike in the real world

Despite being painful and awkward feeling at times, the treatment process has show to reduce injuries and additionally builds up muscle tissue and can take pressure of bones and joints.

Through Bogar Performance and Dynamic Training & Rehabilitation, Adam has developed a unique version of SWT that is catered towards power and size athletes.

At BP, we currenlty combine our Myofascial Techniques, SMFR, and NMA in conjunction with Shock Wave Therapy. This route gives the tissue for fascial system to allow new growth, more nutrition, and movement between tissues.

In my niche which is bodybuilding, we are currently performing this type of therapy prior to an athlete hitting the stage. It will increase vascularization, decrease any adhesions that may been created during the final week of preparation and overall, helpo the athelete look better.

Check this blog over the upcoming weekend for Video of this form of Therapy.


More information: bogarperformance@gmail.com


Yours in Health & Fitness,


Adam

Bogar Performance with Jodi Boam - 12 Weeks Out!

Bogar Performance is one of the leading alternative health care treatment systems for athletes. Adam has designed a unique program that can help athletes prevent injuries, become stronger, bigger, and be at the top of their own game.

We will be launching a huge new interactive site and online store. In the next coming weeks, we are going to take all of our readers "behind the scenes" with what our treatment system is like by letting our treatments be filmed and published online.

Our first athlete that we are showing you is Jodi Boam. Jodi is currently 12 weeks out of the Canadian Nationals 2010 held in Toronto Ontario. Jodu is really excitted to compete this year and to get up on stage and rock it. Jodi is working with Eric, from TruBody Fitness.

From a rehab stand point, we are fixing from unresolved issues Jodi has had in the past from Gymnastics, and using preventative therapy so she can have safe and effective training right up until the show!

Enjoy the video! - By the way, I trried to edit this video myself, first one out.