http://www.NoBullPersonalTraining.com/

No Bull Personal Training, 14154 Lakeside Boulevard N, Shelby Charter Township, MI (2026)

03/21/2022

There is a lot on my plate at this point in time and I just don’t have the space in my head for social media right now.

So I’m taking a break!

Couple days? Weeks? Months? Not sure. I’m playing it by ear.

That said, you won’t be able to reach me on here. If you are interested in Kinstretch or Personal Training please use the information in the “about” section on my profile. Or you can submit the contact form on my website!

I’ve got a feeling that I’ll have some exciting things to share when I return.

Wishing you health and happiness ❤️

01/27/2022

Prone Swimmers 🏊

Swimmers are an advanced exercise for building shoulder, scapular (shoulder blade) and spinal control.

I use Swimmers often in classes as well as in clients’ personal training programs.

They can be done from many positions including but not limited to prone (shown here), standing, seated or squatting. They can also be done with one arm or two arms at a time.

Limit motion from the spine and pelvis as much as possible. Fight to max out those end ranges!

If done prone, you have the option to put a pad/pillow under the belly to help limit potential compensations through the spine and pelvis.

I recommend mastering your Shoulder CARs before implementing Swimmers.

Try 2-6 Reps at a time 💪🏼

Never work through pain. Use mirrors and/or videos for your assistance.

Strap on a wrist weight to up the intensity 📈

01/14/2022

I want to talk about this. And I hope you’ll take the time to read and share your thoughts.

In the first slide, the video on the left was early 2019. Right was late 2021.

Through most of my teens and into my early 20’s, my training consisted of mostly “traditional” exercises. Different squatting, deadlifting, pressing and pulling variations. Power cleans and hang cleans. Lots of kettlebell swings. Often times all very heavy.

My highest 1 RM deadlift with a trap bar was 385 lbs. The most pull ups I ever did in a row was 35. Catching my drift? Lots of (heavy)volume.

I bombarded my nervous system with this training through a really important period of physical development in the lifespan of a human.

So what did my body do? It adapted, duh. Really “well”, I might add. Packed on a ton of muscle but was a lil mass of compression.

On the left, I was many years into changing how I approached training. I was trying really hard to look and feel how I did on the right.

But like it took my body many years to adapt to the way I used to train, it was also going to take many years to adapt to a different style of training.

Years later, my ability to simply move my body through space is night and day. I feel so much more fluid and powerful.

This is what I hope you will consider:

From an evolutionary perspective, movement WAS life. If you didn’t move, you didn’t eat. Didn’t eat, you died. You were either running from prey or trying to catch prey in one context or another. These were literally the forces that shaped the human body.

We no longer have to do that stuff anymore. Which is great. But our body is still the same.

So we made up this thing called exercise to make up for the fact that we no longer live how our species evolved to live.

If this is the case, shouldn’t exercise make us BETTER at the things that shaped our species? Things like walking, running and throwing?

My experience taught me that heavy traditional lifting did not translate to me being a better walker, sprinter or thrower. I’d say it made me worse. And I’d argue that’s the case for most… This is just my personal anecdote.

Swipe to see more videos from 4-5 years ago vs videos of from today🎥

01/13/2022

The purpose for warming up is to prepare the body for a workout by elevating tissue temperature and heart rate.

By the end of the warm-up you should ideally break out a sweat.

That said, there are multiple ways to make this happen. To maximize training time, I believe it should be done purposefully and with intent.

Warm-ups can be used as a time to address “low hanging fruits” in breathing, flexibility and coordination. This will help you to not only perform better in the exercises that are to come; but help you to perform better in life or in sport!

For me and most of my clients, warm-ups have a combination of any of the following:

✅ 1-3 positional breathing/posture drills
✅ 1-3 joint specific stretching/muscle activation drills
✅ 1-2 balance/coordination drills
✅ A combination of sprinting, jumping/plyometrics and/or agility

There may not always be time to hit all of these which is why it’s always a great idea to get assessed so you can better prioritize the exercises in your warm-ups.

01/10/2022

Internal Shoulder Rotation PAILs & RAILs

PAILs and RAILs are a technique utilized in Kinstretch and Functional Range Conditioning to expand and control end ranges of motion using isometrics.

Isometric means that the length of the muscle is remaining largely the same throughout the contraction.

We are teaching the nervous system how to produce force in ranges of motion it is otherwise unfamiliar with in order to gain access to more tissue and range of motion.

High effort, minimal movement. Two rounds should take about 4 minutes each side. Here is the sequence I generally use:

2:00 Stretch / :30 PAILs / :15 RAILs / :30 S / :30 P / :15 R / :15 S

Never work through pain or anything you would describe as “sharp” or “pinchy” (even if it’s not painful). Stretch, muscle squeezing/fatigue and cramping all get the green light.

Interested in taking a Kinstretch class? First time participants get their first class FREE in the month of January - Message me to take advantage!

Follow these up with 3-10 Shoulder CARs to maximize your gains ✊🏼

01/06/2022

out here demonstrating some extremely well executed Yoga Push-Ups.

Yoga Push-Ups are a great exercise for building upper body strength and scapular (shoulder blade) control.

Notice how Lauren fully protracts (wraps forward) her shoulder blades at the top of the Push-Up and continues that effort as she moves in and out of the Downward Dog.

This gives her shoulder blades the space and positioning they need to glide along the ribcage to appropriately accommodate for the position of the humerus (upper arm).

Think “scapula delivers the humerus”.

These can also be done with straighter knees to facilitate a hamstring stretch in the Downward Dog which is a great option.

Great getting a few sessions in over the break! Have a great semester 📚⚽️ ✊🏼

12/18/2021

Throwback 🤞🏼

12/10/2021

2 truths in regards to human movement:

1. The structure of our joint articulations confirm that certain positions are more conducive to expressing optimal strength, power and force absorption than others. Like how the structure of a hammer dictates the best way to use it - sure you can hammer a nail with the handle side but it’s definitely not optimal.

2. Life and sport are unpredictable and often put us in positions that are less conducive to expressing optimal strength, power and force absorption.

Questions that arise:

- Should we occasionally train in less advantageous positions to mitigate the chance of injury in the very likely circumstance that life or sport put us there?

- Should we not train those positions at all because we’d potentially be perpetuating our tendency to default to those less advantageous positions?

- On the flip side, should we only train in advantageous positions with hopes that we perpetuate our tendency to default to those positions?

The reality is that, as much as everyone on social likes to yell and scream, no one actually knows. A big reason why is that it’s extremely difficult to measure how musculoskeletal tissues respond to force aka movement inside of a living human. With that, I believe it’s unrealistic to ask for peer reviewed research publications to back every decision/claim one makes regarding human movement optimization.

If the intent of exercise is to take the place of the evolutionary tasks that we rarely, if ever, have to perform anymore, then I believe it should replicate those tasks. And when it comes to how we teach technique, we should observe the movement of humans who have not been affected by industrialized living and use that, along with our understanding of anatomy, kinesiology and biomechanics, as a framework.

So then should we train in those less advantageous positions? I think yes, there are many circumstances where it is necessary and useful; but strong, powerful positions should be the heavy majority of training because, ultimately, structure dictates function.

What do you think?

12/03/2021

Side Lying Hip Quarter CARs (Extension bias)

Quarter CARs are a great way to gain awareness and control within areas of your joints’ ranges of motion that you might otherwise have a tough time accessing. We’ll be incorporating quarter CARs for multiple joints in tomorrow’s 10:00am & 11:30am in person Kinstretch classes.

Gains are in the details ⬇️

Make sure to start with a solid set up and fight to maintain that position the whole time. You might find that you break the set up just to make it feel like you’re getting more range of motion than you actually have. Fight for millimeters!

Add an ankle weight, increase reps or move S L O W to change the stimulus. Never work through pain.

Reach out to join tomorrow’s classes!

11/29/2021

3 Misconceptions About Kinstretch

1. It’s just a “stretching” class

Stretching is a method used to improve your body’s ability to attain a desired position. So, yes, stretching is a huge component of Kinstretch; BUT, once your body is able to achieve a desired position, it’s important that we teach our body how to exert force (display strength) in that position. That is what we do in Kinstretch. Kinstretch is the application of the scientific principles of stretching AND strength. Kinstretch IS a strength training class.

2. It’s easy

Is strength training easy? Of course not. The physical and mental demand is high - just “going through the motions” doesn’t cut it. Want results? You have to be consistent, willing to learn, and have to build a connection between your mind and your movement.

3. It’s like Yoga

IMO Kinstretch is much more specific and intentional than Yoga. In Kinstretch, you’ll specifically address the joint restrictions that are stopping you from attaining and moving in and out of the positions you practice in Yoga. The goal of Kinstretch is not to attain a certain “form” but to to attain better functioning joints. Better functioning joints = a body that is better at the things you do with it.

I would love to hear from you! How does your experience with Kinstretch compare to your initial expectation?

11/29/2021

Standing Landmine Press with Row.

This is a great exercise for building upper body power and fluidity in a way that replicates, even exaggerates, the upper body mechanics of running and throwing.

I see this exercise all over the place with the same claim I just made yet the way I see it executed does nothing of the sort.

Pushing one side and pulling the other does not automatically replicate a sequence as dynamic as running or throwing. The gains are in the details.

I made a post a while back on “counter rotation” which I mention in this video. If you want to check that post out, leave a comment below and I’ll send it right over!🌀

11/17/2021

L-Sit Straight Leg Hip Flexion End Range Lift Offs aka Quad Cramp City 🏙

Check out yesterday’s post about muscle cramping and then try this exercise.

These can be done from any angle of hip flexion (knee to chest) or abduction (knee away from body). Play around with it, see the difference between legs, and try to breathe through the quad cramps 🙋🏻‍♂️

Try 6 reps each side with 3 second holds on each rep. Fight to lift the leg AS HIGH AS POSSIBLE with the spine long and the knee completely straight.

Add a small ankle weight or hold for longer to increase the challenge. You might be surprised to wake up with some sore quads tomorrow👀

Let me know how it goes!

No Bull Personal Training

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