Welcome to the
SPC Blog
We share actionable advice about pain management, injury, strength training, exercise, rehab, and how to make healthcare work for you.
The 4 Reasons Exercise is Hard to Start and Maintain
Starting an exercise program usually begins with a detailed look at your goals and a plan to achieve them. Showing up consistently is assumed. After decades in the health and wellness industry as a personal trainer, strength coach, exercise physiologist, and physical therapist, I’ve seen firsthand that the problem isn’t your goals, program structure, or knowledge of the importance of exercise. You already know regular exercise is crucial. Nor is the problem finding a place to work out, scheduling gym time, or getting the right equipment for home. The real issue is execution: showing up and doing the work. Exercise is hard to start. Exercise is hard to maintain. Why? There are four major reasons: Evolutionary Mismatch We did not evolve to exercise; we evolved
The Importance of Protein Consumption for Resistance Trained Individuals
Congratulations, you’ve embarked on the journey of resistance training. As you delve into the realm of exercise, one of the first topics you will hit is to up your protein intake. Unlike a few areas that may seem superfluous, it is an important area to get the right nutrients, with protein taking center stage. Here’s a brief overview to ensure you maximize the benefits of your training regimen through adequate protein consumption. Amount To optimize muscle growth and recovery, aim for a protein intake ranging between 1.6 to 1.8 grams per kilogram of body weight daily. This can be confusing, since we do not use the metric system on a daily basis, so we will show both grams to pounds ratio and grams per kilogram
Lower Extremity Control: Supplemental Program
The leg is often hurt because we do not absorb the external forces acting on the body. We want to systematically get you better at this.
How to use On Demand Supplement Workouts within your normal exercise routine
At SPC, we’re excited to announce that our supplemental workouts will be available on our On Demand platform. However, we understand that there may be a learning curve associated with incorporating these workouts into your routine. That’s why we want to ensure you have the resources to make the most of this valuable tool for future reference. If you’re unsure about what the supplemental programs entail, we encourage you to check out our blog post, ‘ The 4 Types of SPC Supplemental Workouts.‘ We will go into each aspect of the workout, why, and when to add the supplemental workouts. Understanding the Structure: Components of a Workout A single workout, at the most simple level, should include a prep component and a workout component. But
The 4 Types of SPC Supplemental Workouts
The foundation of our programming is the strength workout. Building upon this foundation using a progressive overload approach is essential for long-term strength and fitness gains. Incorporating supplemental workouts can provide variety, target specific muscle groups and movement patterns, develop new skills, and enhance overall fitness and performance. Supplemental workouts can serve various purposes, such as addressing weaknesses, improving mobility, treating recurrent injuries, reducing risk for falls or simply adding diversity to training. They include exercises like mobility drills, corrective exercises, accessory movements, and conditioning work. By integrating supplemental workouts into your programming, you create a more well-rounded and balanced training regimen. This approach not only helps to prevent boredom and plateaus but also allows for continuous improvement and adaptation over time. We want to
What is the difference between Phase 3: Activity Progression and Phase 4: Exercise, Maintenance, and Monitoring?
Welcome to the transition zone—phase 3 to phase 4—at Smith Performance Center. This shift marks an important move from rehabilitation to performance. We’re committed to ensuring that our community doesn’t get stuck in a permanent rehab mindset. The switch from rehab mode to peak performance mode can pose challenges, demanding careful consideration and expert guidance. Phase 3 is all about building up tissue capacity, gradually ramping up activity levels, and prioritizing overall well-being. It involves strengthening muscles, alleviating muscle inhibition, closely monitoring responses to increased activity, and addressing any lingering issues stemming from previous inactivity. Essentially, it’s about improving tissue capacity while laying down a solid foundation for what comes next. In contrast, phase 4 signifies a fresh chapter, with a focus on establishing a
The 4 Reasons Exercise is Hard to Start and Maintain
Starting an exercise program usually begins with a detailed look at your goals and a plan to achieve them. Showing up consistently is assumed. After decades in the health and wellness industry as a personal trainer, strength coach, exercise physiologist, and physical therapist, I’ve seen firsthand that the problem isn’t your goals, program structure, or knowledge of the importance of exercise. You already know regular exercise is crucial. Nor is the problem finding a place to work out, scheduling gym time, or getting the right equipment for home. The real issue is execution: showing up and doing the work. Exercise is hard to start. Exercise is hard to maintain. Why? There are four major reasons: Evolutionary Mismatch We did not evolve to exercise; we evolved
The Importance of Protein Consumption for Resistance Trained Individuals
Congratulations, you’ve embarked on the journey of resistance training. As you delve into the realm of exercise, one of the first topics you will hit is to up your protein intake. Unlike a few areas that may seem superfluous, it is an important area to get the right nutrients, with protein taking center stage. Here’s a brief overview to ensure you maximize the benefits of your training regimen through adequate protein consumption. Amount To optimize muscle growth and recovery, aim for a protein intake ranging between 1.6 to 1.8 grams per kilogram of body weight daily. This can be confusing, since we do not use the metric system on a daily basis, so we will show both grams to pounds ratio and grams per kilogram
Lower Extremity Control: Supplemental Program
The leg is often hurt because we do not absorb the external forces acting on the body. We want to systematically get you better at this.
How to use On Demand Supplement Workouts within your normal exercise routine
At SPC, we’re excited to announce that our supplemental workouts will be available on our On Demand platform. However, we understand that there may be a learning curve associated with incorporating these workouts into your routine. That’s why we want to ensure you have the resources to make the most of this valuable tool for future reference. If you’re unsure about what the supplemental programs entail, we encourage you to check out our blog post, ‘ The 4 Types of SPC Supplemental Workouts.‘ We will go into each aspect of the workout, why, and when to add the supplemental workouts. Understanding the Structure: Components of a Workout A single workout, at the most simple level, should include a prep component and a workout component. But
The 4 Types of SPC Supplemental Workouts
The foundation of our programming is the strength workout. Building upon this foundation using a progressive overload approach is essential for long-term strength and fitness gains. Incorporating supplemental workouts can provide variety, target specific muscle groups and movement patterns, develop new skills, and enhance overall fitness and performance. Supplemental workouts can serve various purposes, such as addressing weaknesses, improving mobility, treating recurrent injuries, reducing risk for falls or simply adding diversity to training. They include exercises like mobility drills, corrective exercises, accessory movements, and conditioning work. By integrating supplemental workouts into your programming, you create a more well-rounded and balanced training regimen. This approach not only helps to prevent boredom and plateaus but also allows for continuous improvement and adaptation over time. We want to
What is the difference between Phase 3: Activity Progression and Phase 4: Exercise, Maintenance, and Monitoring?
Welcome to the transition zone—phase 3 to phase 4—at Smith Performance Center. This shift marks an important move from rehabilitation to performance. We’re committed to ensuring that our community doesn’t get stuck in a permanent rehab mindset. The switch from rehab mode to peak performance mode can pose challenges, demanding careful consideration and expert guidance. Phase 3 is all about building up tissue capacity, gradually ramping up activity levels, and prioritizing overall well-being. It involves strengthening muscles, alleviating muscle inhibition, closely monitoring responses to increased activity, and addressing any lingering issues stemming from previous inactivity. Essentially, it’s about improving tissue capacity while laying down a solid foundation for what comes next. In contrast, phase 4 signifies a fresh chapter, with a focus on establishing a
