Shifting to New

As we collectively turn the page on our lives, many of us have looming resolutions that we have every intention of undertaking. Some of us have the same pressing concern or goal that we had last year; for others this may be the first time that a New Year's Resolution will be more than lip service at a party. Or maybe you are just about to try something new. Whatever the case may be: if you want to be successful, there are a few things you might want to consider.

A new endeavor or switch-up in your routine is going to take some extra time at first. Try to give yourself a few extra minutes throughout the day to account for unexpected details. This could be anything from taking the stairs instead of the elevator to increase leg strength or following a slight detour on your way to work to avoid the temptation at the drive-thru. Any new workout routine might require stretching or relaxation techniques in the evening to reduce soreness and prevent injury.

Consider the things you will need to change to keep you away from the bad habit or reinforce the new one. Maybe you have to switch your morning coffee to a water for a few weeks to help reduce cravings for a sweet breakfast. The television show that you stay awake for could be recorded and watched tomorrow so that it is easier to get up in the morning for a twenty-minute practice.

While some resolutions are very specific and quantified, others are closer to general ideals. For those who want to be healthier, eat better, or get in shape; the puzzle is in how to go about it and how to stick with it. For this type of resolution, the best results come from a strategy of gradual shifts in behavior and regular, moderate increases in the difficulty of the challenge. For example, if you want to eat better, start with taking out the single worst thing in your diet and replacing it with a healthier substitute. If you want to run a marathon, start by consistently running a mile three times a week. When the changes that have been made become part of your routine, you are ready to take the next step in the right direction.

Finally, a simple trick to help you follow through on any resolution is to start on it right away. You do not have to wait. For any big project, the timeline is difficult to predict at the outset. Unless you are very lucky, you will suffer from setbacks and be delayed by unforeseen obstacles. The sooner that behavior becomes routine, the more likely that it will stick with you and set the stage for the success and lasting change that is so very hard for so many.

Functional Movement Training

The exercises that you undertake every time you work out are more than just chores that help to burn calories or build muscle. They are the basic movements that, when combined, allow you to perform every complex task which you are capable of. Each repetition reinforces the duration, intensity and sequencing of muscle contractions and relaxations within the nervous system for that movement pattern. Your nervous system is continually relearning movement patterns via feedback from its sensory receptors. Proper movement patterns are vital for optimal efficiency and maintaining full range of motion and joint health.

Correct movement patterns can be overwritten for any number of reasons. Poor postural habits and improper motions can rewrite the movement pattern gradually so that proper patterns from childhood are replaced in adulthood. Physical trauma from sports and accidents involving an impact or fall are beyond control but often result in a replaced movement pattern. Overworked muscles from the workplace or the gym can become so much stronger than their respective counterparts that they fire inappropriately or unnecessarily. When a movement pattern becomes detrimental to the overall health of the individual, it becomes a dysfunction.


A movement dysfunction is the incorrect engagement of one or more muscles within the body that results in a harmful or less efficient movement pattern. Dysfunctional movement patterns lead to imbalanced muscles and increased friction on joints and connective tissues. Over time, the improper joint mechanics and poorly balanced muscle pairings of dysfunctional movement patterns will pull the skeletal system out of structural alignment. This can result in loss of capability, poor posture, joint stiffness, discomfort, or pain. Improper movements are unhealthy regardless of whether they are isolated events or repeated regularly during any activity or exercise program.

The hallmark of Functional Movement Training is that it is focused on training the body to better perform the motions that carry it throughout life. Exercises that challenge the whole body force major muscle groups to work together and maintain both strength and flexibility. The practice of proper movement patterns builds awareness, coordination and control. The primary goal of FMT is to regain the ease of motion that comes from neuromuscular efficiency and proper joint mechanics. The principle benefits are improved performance and reduced internal friction on joints that must last a lifetime. Better balance, greater flexibility, and increased core strength and stability are just a few of the additional benefits of Functional Movement Training.


Functional Movement Training
exercise progressions focusing on dynamic exercise to retain and
improve the efficiency and technique of movement systems


The Benefits
-movement efficiency (ease of motion)
-increased strength
-improved performance
-reduced tissue degradation/inflamation