functional training – Attainable Growth

Get your Mobility Game Up With…. The “Squat Matrix”!

One of the very first things that I learned during my introduction to Applied Functional Science was a concept called the “SFT syntax” and the Squat Matrix. SFT Syntax is the language used to describe the position of your limb(s) that are in contact with the ground….hands and knees, knees, feet…. in our case, the feet)…

3D Movement

Today’s topic is 3D Movement, and how I’ve evolved my training philosophy over the years to incorporate it. When I first began as a novice trainer, still trying to figure out my ass from my acetabulum, I programmed workouts like most people and many bodybuilders still do, basing it on body part splits (everyone knows this… biceps and back,…

Behavior Changes (Part III)

Moving along, today we’ll cover #3 on the list of goal-oriented behaviors you can employ in your pursuits of achieving health/fitness greatness. If you missed the first 2, take a peek at the links below: PART I PART II 3) MAKE THE LIST, SIGN THE CONTRACT A MAKE THE LIST, SIGN THE CONTRACT Ahhh yes,…

Behavior Change (Part II)

I wanted to continue with our series on behavior change you can implement to start putting your goals into actions. Last time we talked about how planning meals ahead of time leads to success with weight loss goals. For today, I wanted to discuss the all-too-often-used excuse for not making your goals happen… whatever it may be, that thing…

Behavior Change (pt. 1) Meal Planning

Behavior change is one of those buzzword phrases in fitness, and one thing that is undeniably tied with it is meal planning. For today’s post, I wanted to start a discussion on a few behavior change habits you can implement into your health and fitness regime like, right now. Today we’ll cover meal planning. Let’s get…

Fix for Tight Hips (Part II)

We’re continuing on with our “Fix for Tight Hips” series. Take a peak at the previous post to get yourself caught up if you haven’t already: PART I For today, I wanted to go over a tweak we can do out of the kneeling position. What Does it Do? Just as in the half-kneeling variety, we’re working…

Improve your Mobility with “The World’s Greatest Stretch”!

If you take a quick poll of your average jane or joe that gets their sweat on at your local gym, and you were to ask them if they’ve heard of the World’s Greatest Stretch as a warm up before they got their main workout in, chances are you’ll hear crickets. Their warm up would…

Stiff Spine? Try These on For Size! (Part IV)

Hey all, I wanted to you today starting where we left off with our series on loosening up your stiff spine. If you missed out, here are the last 3 parts: PART I PART II PART III In Part I and Part II, we talked about Type I and Type II arm driver progressions, respectively, and…

Functional Cardio Commentary

I wanted to discuss one of my favorite fitness videos on Youtube. In it, Paul Chek crushes a functional cardio circuit. I’ve spoken about Paul before, as he has been a big name in the strength, rehabilitation and conditioning industry for the past 30 years, working with many high level athletes, individuals riddled with disease and…

Stiff Spine? Try These on for Size! (part III)

I hope the week is going well for you. We’re continuing on with our series on how we can loosen things up in your stiff spine to relieve tightness. If you missed out on the first 2 parts, you can read about them HERE for Part 1, and HERE for Part 2. For today, I…