Garrett McLaughlin, MS, ATC, CSCS, ART

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In the Spotlight (October): Richard Tyre

October 15, 2017 · by Garrett McLaughlin

We are back at it with our third edition of ‘In the Spotlight!’ This month I have a client who is very enjoyable to work with and has shown strong improvements along the way.

During our first session, we completed a thorough evaluation/movement assessment and pinpointed several areas that needed to be addressed to help resolve his knee/hip pain and improve mobility for a better golf game. This has been paramount to his success. Because even despite setbacks and several instances of pain along the way, we identified the problem areas and stayed focus on making improvements each and every session.

I am thankful for Richard and his ability to stay patient. From the beginning I have been confident he would make strong improvements. But, with underlying orthopedic issues it’s always smart to respect the process and stay the course. Now we are at a place where we can more aggressively address his fitness goals and he does so with better range of motion and strength. This has also become evident in his golf game as he now drives the ball farther and with more velocity.

Without further ado, let’s shine the spotlight on…

Richard Tyre

Q: First, tell us a little bit about yourself and where are you from?

A: “Jesup, Ga. A small town in Coastal Georgia, but I have lived most of my life in Atlanta.”

Q: What do you do for work?

A: “I own a company called UniHost, Inc. We are a small hotel development company.”

Q: When you aren’t working, what are some of your favorite hobbies?

A: “Golf and music.”

Q: What are the top reasons you enjoy golfing? And, what improvements what you noticed since working with Garrett?

A: “Golf is a great way to just clear the mental filters, enjoy the outdoors and hang out with friends. I also enjoy the fun competition.”

Q: If you could live anywhere in the world where would that be? Why?

A: “That is a good question. I think I would be happy anywhere my family is but I would not want to live outside the United States. San Diego or Hawaii would not be bad though.”

Q: When you first started working with Garrett, what were the goals you wanted to achieve?

A: “I really wanted to focus on flexibility and get stronger.”

Q: What motivated you to work with Garrett and/or start making changes in your routine?

A: “Well, I am closing in on 70yrs. old and other than golf I had become somewhat sedentary. Garrett had been highly recommended to me and I simply wanted to get in the best shape possible for my age and continue to play golf and be able to do the things that I enjoy.”

Q: What are the most noticeable improvements you’ve seen so far?

A: “When I first started seeing Garrett I was starting to have problems with my hips and knees. I remember the first session I could not do anything close to a squat due to the pain and lack of flexibility. Garrett developed a program for me to strengthen and gain flexibility in those areas and the progress has been nothing short of amazing. I am now basically doing full squats without pain.”

Q: What is your favorite part about the sessions?

A: “We have fun. It is a great full body workout but at the same time Garrett is just a great guy to be around.”

Q: What is the one or two things you dislike the most but continue to work on because you know it will help?

A: “Definitely working on balance. I read somewhere that as we age that one out of 3 people age 65 and older fall each year and that the results can be catastrophic. Also that the functioning of the receptors that control balance declines with age. I always laugh and joke with Garrett that I don’t want to work on balance because I keep falling over but I’m glad that we work on it often. It’s important and Garrett knows that.”

Q: How do you feel Garrett’s services may differ from other professionals in his field?

A: “The first thing that Garrett did when I started training with him was to do a thorough assessment to see what we needed to work on. I have had trainers in the past that were more capable of hurting you than helping you. Without question Garrett the best and most qualified trainer that I have ever worked with and really cares about the well being of his clients. He is also a very compassionate guy and is just fun to be around.”

Q: Looking ahead, do you have any new goals you are working towards?

A: “The main goal I have is to just keep working with Garrett on being able to do the things that I enjoy and that are important to me as I age.”

Thank you for reading this ‘In the Spotlight’ segment. And, a big shout out to Richard Tyre!! Please feel free to comment below with any questions or feedback.

Upper Body Considerations for the Distance Athlete

October 2, 2017 · by Garrett McLaughlin

Article written on October 2nd, 2017 at 06:00am | Follow Garrett on Facebook and Instagram |

Yes, the lower body and core are essential to focus on for distance athletes. But, this doesn’t mean the upper body can be neglected.

Taking a postural approach with the upper body will create lasting results for distance athletes. That’s because better posture and positioning can have a big impact on performance and function of the body.

Poor posture, with forward rounded shoulders, tight thoracic spine, and lack of upper back strength, creates a position where breathing becomes restricted, arm swing can be limited, and performance suffers. This is especially true for those of you who sit at a desk throughout the day. Therefore, adding just a few basic upper body strategies to your daily routine can go a long way.

In the following video, we will cover:

Why the thoracic spine matters for optimal posture and how to reduce hyper-kyphosis
How to improve flexibility of the shoulders to restore good posture
Why increasing upper back strength is the final nail to solidify improvements in posture

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Hip Extension and It’s Impact on Lower Back Health

September 23, 2017 · by Garrett McLaughlin

Article written on September 23rd, 2017 at 10:33am | Follow Garrett on Facebook and Instagram |

The hip is a pivotal joint that plays a big role in function of the lower back. Oftentimes, lack of hip extension due to poor flexibility and/or weakness can predispose the body to lower back pain and injury. From another perspective, lack of anti-extension (abdominals/obliques) core control and pelvic positioning will cause the back to be forced into extension during extension of the hip. All of this is undesirable when it comes to health of the spine.

In the video below, I explain how hip extension impacts the lower back. But first, let’s appreciate how mobility and stability must work together to create an optimal environment…

During hip extension, as in basic hip strengthening exercises, walking, and running, the core must reflexively fire to stabilize the pelvis. I often see people in the gym working on glute strengthening with no regard to spine position.

When you extend the hip to a certain point, especially when done forcefully and/or without respecting it’s end-range of motion, the lower back has to extend and the pelvis tips anteriorly to allow this motion. Over time, hyperextension of the hip can lead to increased compressive forces at the lumbar spine and injury. See the picture below as an example of forcing hip extension and how the back is impacted.

Notice how the lower back changes, from more of a neutral and natural curvature at the start, to hyperextension at the finish? This occurs either due to creating false extension of the hip where the lower back is assisting the leg being lifted. Or, poor spinal stabilization and lack of anti-extension core stability, thus leading to excessive lumbar extension.

Take a second to watch the following video. I highly recommend you take notice next time you perform any hip extension movements. Can you isolate the hip while still respecting the positioning of the pelvis and lower back? This is an important concept to reduce the incidence of lower back pain and to also get more from your hips.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

In the Spotlight (September): Brooke Kocher

September 15, 2017 · by Garrett McLaughlin

We are back at it with our second edition of ‘In the Spotlight!’ This month I have a recent client who’s diligence and attention to detail has been the best I’ve seen. And, it’s really no surprise she saw great results.

After the first session/evaluation, each one of my clients receive specific instructions on exercises and drills to perform daily. This is an area many of them could be more consistent to see better results. That was not the case with Brooke.

Brooke was always eager to learn and apply the strategies I recommended on a daily basis. This allowed her to see great improvements with her lower back/hip pain and begin slowly returning back to the activities which she loved so dearly.

Without further ado, let’s shine the spotlight on…

Brooke Kocher

Brooke and her daughter at the Disney 5k in 2016

Q: First, tell us a little bit about yourself and where you are from?

A: “I am from Chattanooga, TN and have lived in Nashville with my family for four years. My husband, Ryan, and I have three children who are 9, 5, and 3. I am a full time mom and have loved the gift of staying home with them while also being involved in fitness, church activities and volunteering in the community.”

Q: If you could live anywhere in the world where would that be? Why?

A: “This is a very difficult question because I love to travel and would be very happy living in many places. I was fortunate to travel abroad several times in high school and college and each trip I felt like it only increased my desire to live abroad for longer periods of time. One of my favorite spots was Edinburgh, Scotland. The history, rural and coastal beauty and cultural dances and music were all amazing.”

Q: Other the years, what forms of exercise have you been into?

A: “Early on I participated in gymnastics, diving, track, soccer, running and modern dance. Since having children, I have mostly enjoyed running longer distances and then I started doing CrossFit four years ago.”

Q: What are the top reasons you enjoy CrossFit and staying active?

A: “CrossFit was the perfect combination of gymnastic movements, running, introducing barbell movements (which was new for me) and the sheer competitive drive that I missed from organized sports. Plus I could compare my results to my husband. We are both competitive and push each other to improve as we age. I want to stay active to enjoy activities with my husband and children for as long as possible. Physical activity is my stress release, my creative outlet and my time to recharge in nature.”

Q: When you first started working with Garrett, what were the goals you wanted to achieve?

A: “I researched Active Release Therapy (ART) and wanted to know if Garrett could address sciatic nerve pain with ART that physical therapy had not improved. I didn’t want to lose hope that I could be asymptomatic from a herniated disc, but I was starting to accept that maybe I would never fully recover. I didn’t know what goals to have other than moving without pain.”

Q: What was the catalyst that made you reach out to Garrett in the first place?

A: “I had been working with a massage therapist for several months and she recommended Garrett to me. She has been a fantastic resource so I trusted her judgment and she was hopeful that Garrett could address my problems better than past physical therapists had. And most of all I had prayed daily for God to order my steps and direct me to the next step in my treatment. I am thankful God knows what He’s doing!”

Q: What are the some of the improvements you’ve seen so far?

A: “I have seen countless improvements in my activities of daily living as a mom. I can pick up my 3 year old son without pain. He used to say, “hug me up” which means pick him up and hug him. I couldn’t do that without pain and it broke my heart. I can now bend down to tie my shoes, change clothes, get in and out of a car, carry groceries, race my children and participate in pilates/yoga classes that I thought would never be possible.”

Q: An individualized corrective exercise program that includes mobility, activation, strength, and movement was a big part of your success… Why do you think this was the case?

A: “I had to train my body to awaken and activate certain muscles that were not responding properly and therefore were putting undue stress on smaller muscle groups. As a gymnast and runner, I had always taken my endurance, strength, and flexibility for granted, but none of that mattered anymore if my muscle imbalance and poor activation sequences were putting me at risk for injury.”

Q: Do you think you would’ve seen positive results without the corrective program or if you only completed your exercises sparingly?

A: “I do not think I would have improved had I not trusted Garrett’s expertise and followed the corrective program as it was prescribed. Before meeting Garrett, I had been in physical therapy for 6 months under several different therapists, and did not see the improvement I hoped for. After working on Garrett’s program, I saw significant improvement. The specific movements and sequences made all the difference!”

Q: What is that one thing you dislike the most but continue to work on because you know it will help?

A: “I dislike the restriction on movements that I know will lead to sciatic nerve pain. I wish I could resume all of the activities I once enjoyed, like running, but I know being patient and following Garrett’s guidance on which movements to avoid until my muscle balance and mobility have improved will be worth it.”

Q: Do you have any advice for others who are going through the same situation as you?

A: “The daily commitment to follow through on exercises at home will be the small and steady steps that eventually lead to long-term gains. Some nights the last thing I feel like doing is my stretches, but it is worth it.”

Q: How do you feel Garrett’s services may differ from other professionals in his field?

A: “I knew immediately that Garrett’s initial, thorough evaluation of my condition and attention to detail of my medical history, current pain levels, etc. showed his commitment to getting the proper diagnosis and corrective exercise program. Knowing that he expected me to do my part and was confident that I could improve gave me the hope and encouragement that change was possible.”

Q: Looking ahead, do you have any new goals you are working towards?

A: “I want to pursue swimming and potentially resume running. My favorite activity with my 9 year old daughter was racing 5Ks, so I must keep improving in my corrective exercises in order to run without pain. But I trust that is possible with Garrett’s help!”

Thank you for reading the ‘In the Spotlight’ segment. And, a big shout out to Brooke Kocher!! Please feel free to comment below with any questions or feedback.

How to Use Slow Eccentric Movement to Improve Upper Body Posture

September 4, 2017 · by Garrett McLaughlin

Article written on August 23rd, 2017 at 10:29am | Follow Garrett on Facebook and Instagram |

It’s no surprise that posture as a society is declining. This is due to the increased use of technology and prolonged hours sitting throughout the day. Combine that with lack of upper body flexibility, mobility, and strength, and you have a recipe for forward rounded shoulders and possible injury.

Static stretching can be a valuable strategy to help combat poor posture. But over the years, I have found that using full-range of motion movement is even more impactful. That is because an eccentric (lengthening) muscle contraction allows the specific muscle targeted to be in control of the movement as it elongates through the full range of motion.

Why slow eccentrics is a useful strategy is due to the nervous system’s involvement with the movement. Instead of static stretching a muscle and cranking on it to it’s end-range, which the body often resists to a certain degree, we can now more carefully find end-range since there is less perceived threat in the system. Essentially, you can put yourself in control of the movement and teach your nervous system how to control this increased range of motion for better long-term results in flexibility.

In the following video, I demonstrate the use of an offset and depth push-up to better lengthen the pectoralis (pec) major. The pec major is an important muscle on the front of the chest. But, when sitting for long hours it often becomes tight and restricted. Next time, instead of static stretching try this approach and see how your body responds.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

How to Create a Well-Rounded Core Training Program

August 28, 2017 · by Garrett McLaughlin

Article written on August 23rd, 2017 at 10:14am | Follow Garrett on Facebook and Instagram |

The core is complex and often misunderstood. I see this on a daily basis as I evaluate new clients and talk to them more deeply about their current exercise routine.

It’s quite easy to think about solely the abdominals when it comes to the core. They play a vital role in everyday tasks, athletics and injury prevention. Not to mention it’s a goal of most people to get “more cut” or 6-pack abs. But, training these muscles and overlooking the other important areas of the core is a very shortsighted approach that creates limited results.

In the following video, I talk about how the core requires attention from many different directions. From a stability standpoint, it’s important to teach the core how to prevent extension, prevent side bending, and prevent rotation. These three areas comprise a very well-rounded core stability training program when addressed properly. Let me show you exercises that will provide you with better long-term results…

By: Garrett McLaughlin, MS, ATC, CSCS, ART

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