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Functional Training // Injury Rehabilitation // Running Analysis

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The Best of 2020

December 23, 2020 · by Garrett McLaughlin
| Article written on December 21st, 2020 at 07:22am | Follow Garrett on Facebook and Instagram |

2020 was a wild ride, wasn’t it? Despite the ups and downs this year threw at us, there were still tons of people staying active and pursuing their health, running, & fitness goals. This includes searching for the top content and resources across multiple platforms.

At the end of every year, I like to “wrap-up” by sharing the most viewed content for those of you who might’ve missed it. These are not my top choices necessarily but which were viewed the most to provide a more objective measurement system.

Below you will see the top 4 pieces of content broken down by category. This includes articles, videos, Fireside Chats, and webinars. Please click each individual link to view the content and understand why it was so popular in 2020!

And, of course, if you have any questions or need additional help moving forward please CLICK HERE to contact me directly.

Top 4 Articles

In the following, I will share the most viewed articles posted on my website in 2020…

#1: The Runner’s Survival Guide

–> Click here to view this article!

#2: The Impact of Cadence on Running Mechanics

–> Click here to view this article!

#3: Loading Strategies to Resolve Patellar Tendinopathy

–> Click here to view this article!

#4: Basic Plyometrics to Improve Bone Health

–> Click here to view this article!

Top 4 Videos

In the following, I will share the most viewed videos posted on YouTube in 2020…

#1: 15-Minute Core Training Routine for Runners

#2: Improving Hamstring Flexibility with the Romanian Deadlift

#3: Home Strength Training Routine for Runners – Day #1

#4: Home Strength Training Routine for Runners – Day #2

Top 4 Fireside Chats

In the following, I will share the most viewed Fireside Chat segments in 2020. For those of you new to the Fireside Chat, this is a conversational-type webinar where I invite some of the top professionals in the running, health, & fitness world to share with us their knowledge and experience regarding a particular topic.

#1: Foundational Principles to Improve Your Running with Nicole Sifuentes

#2: Finding the Right Shoe for the Job with Dr. Jesse Riley, DC

#3: Your Running Form: What Matters and What Doesn’t with Nicole Sifuentes

#4: Debunking Food Rules & Myths with Jill Merkel, RD

Top 4 Webinars

In the following, I will share the most viewed webinars from 2020. These are FREE 60-minute webinars that I hosted on a monthly basis to educate runners about strength training, injury prevention, and running mechanics.

#1: Cadence: How to Manipulate Your Step Rate to Reduce Pain & Improve Performance

#2: Build Your Run Series: Injury Prevention

#3: Build Your Run Series: Strength Training & Plyometrics

#4: Become a Faster Runner: Movement Strategies to Increase Your Running Speed

I hope this Best of 2020 resource provides you with some guidance and understanding regarding various topics which will allow you to see the best possible results in 2021. Of course, if you have questions or need help moving forward please contact me directly by clicking here.

Interested in joining a community of motivated runners to learn about running, injury prevention, and nutrition? Click here to learn more about the Ignite the Run private Facebook group!

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

Women Should Only Lift Pink Dumbbells

July 16, 2014 · by Garrett McLaughlin

img-pink-dumbellThere are a lot of misconceptions out there when it comes to women and resistance training. We’ve heard it all before… Women should only lift small weights because they’ll get bigger. All women need to do for legs is cardio. To tone and burn fat around the mid-section, women need to buy this ab machine. And, so much more! The information out there has been frustrating me for years. Every time I handed a woman a weight higher then 20lbs I get this “are you crazy” stare right back at me. It’s usually followed by, “Why are we lifting so heavy, I don’t want to get bulky.” Ay yi yi! The big question is, should women work out in any different way then men?

“Lifting heavy weights will make me bulky.”

This is the mother of all comments from women. I remember the days when I used to ride my bike around the block and see groups of mothers fast walking with dumbbells in their hands. It was the same 2lb dumbbells that they went home and did bicep curls and shoulder presses with. If the weight is light then you won’t gain any mass, right? Wrong! Muscle gain comes from a lot more factors then just strictly resistance training. Nutrition, supplementation, genetics, hormone production, rest periods, and much more come into play to get that bodybuilder look. It is actually more common to gain size by lifting lighter weights for higher repetitions to failure, than it is to lift heavier weight less times. Heavy weights are good for you, ladies. Heavy weights make you strong and lean.

“Doing crunches will help burn fat around the belly.”

Spot reduction was a great marketing scheme to better promote those useless ab crunch machines. To burn fat in a specific area, you will be more successful by improving your nutrition then just working the underlying muscle. Fat reduction isn’t specific to the areas we target. So, to burn around your hips you can’t do those leg lifts either. And, to burn around your abdominals, crunches and sit-ups won’t do the trick. And, what sucks the most is it all depends where the body takes the fat from. Say you did improve your nutrition and workout well enough to be in a fat burning state, your body doesn’t always remove it from your “trouble” areas first. That is the frustrating thing about weight loss. It takes more nutritional improvement and dedication then following some infomercial to get a beach body.

“Women and men shouldn’t do the same exercises.”

Woman Lifting WeightWhy? Just why? This is ridiculous to think that men and women need completely different types of workouts because of gender. Strong is strong, and lifting heavy weights will get you there. The squat rack does not discriminate and is just as much for women as it is for men. And to be completely honest with you, most of my female clients belong in the squat rack more then my men do. Remember, our body changes due to a lot more factors than just resistance training, whether it be genetics, nutrition, or hormones to name a few. So lift weights without labeling certain exercises for men or women only, they are all for you.

So for all you ladies out there, next time you’re in the gym lift something heavy. Don’t be overly concerned with gaining so much muscle mass that you’ll look manly. That will happen as a result of nutrition, supplementation and a long-term resistance training program geared specifically to muscle hypertrophy. And, not to mention you need the genetics to make those changes. I hope to see a few of you women in the free weight area a little more from now on. And, NOT curling those “girly” pink dumbbells, because that’s what women are supposed to do, right?


Garrett McLaughlin is an Athletic Trainer, Personal Trainer, and Certified Active Release Techniques Provider in the Greater Nashville area. In addition to fitness and rehabilitation, Garrett compliments his programs with soft-tissue manual therapy to help his clients restore proper function and stay injury-free. For more information, contact Garrett.

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Essentials For Getting The Most Out Of Your Runs

January 12, 2014 · by Garrett McLaughlin

When it comes to distance running there are many proper steps that are often overlooked. In my experience I have come across a significant amount of runners who only run. With repetitive task activities, whether that be siting at a computer and typing all day or running, we need to develop an adequate maintenance program to offset the negative effects of these movements. When I say maintenance program, I am not only talking about exercise, but soft-tissue work, movement prep/warm-up, mobility/flexibility, and nutrition. When all of these things are combined in a way to maximize performance, we can reduce the chance of injury, become more efficient, and improve results. Below are a few tips on getting the most out of your runs.

1.  Soft-Tissue Work is essential to maintain normal functioning tissue. It is proven that over time doing the same repetitive motions will cause our tissues to breakdown, become adhered to surrounding structures, and lose there proper function which will cause compensation and injury. active-release-techniques-on-runner-470x260There are several great soft-tissue treatment techniques out there such as Active Release Techniques (ART), Graston, Myofascial Release, and Sports Massage. My favorite is ART as it allows the practitioner to evaluate tissue tension, texture, function, and movement. Once the dysfunctional tissues are located, it uses specific protocols to regain the tissues natural function. How often does a runner need soft-tissue work you may ask? Well, it all depends. I always recommend that my clients listen to their bodies. Some come to me every few weeks, and others every few months. Another cheaper alternative would be to pick up a foam roller and trying this form of self-myofascial release. It’s not as effective as using a therapist, but it definitely makes a difference. Here is a great site talking about the benefits of ART on runners.

 2.  Movement Preparation/Dynamic Warm-Up is essential and often an overlooked aspect to most exercise and running programs. Week after week I hear the same complaints of either not knowing what to do or not having enough time. In just several minutes you can adequately prepare the body for what lies ahead and good chance it will even maximize your run. I truly believe a proper warm-up should be based on our weaknesses while also increasing heart rate, muscle temperature, and mentally preparing for the upcoming activity. Check out these two videos for ideas on basic dynamic warm-ups:

fms_header 3.  Completing a Movement Screen is possibly the most important part of exercising properly. Ask yourself, “Is what I do on a daily basis improving my weaknesses, or am I continuing to put fitness on top of dysfunction?” Now, when I say weakness I don’t mean the actual strength of a muscle, but are all parts of the body functioning correctly to put them through the stress you do running each and every time. A movement screen will take a look at the biomechanics of your movement. Are you compensating? Do you have adequate mobility in your joints? Do you have the necessary strength to complete basic movements? Movement screening breaks you down in order to build you back up. Each and every one of my clients completes a movement screen prior to beginning their program. This way I have a baseline of how their body is functioning and can then create a program to improve their mechanics and also achieve their fitness goals. I highly recommend finding a qualified personal trainer, athletic trainer, or physical therapist to assess your movement and develop a plan to improve these things. This will maximize your runs, allow you to become more efficient with less energy wasted, and most importantly reduce the chance of injury.

4.  Many runners have trouble finding the time to Resistance Train. Resistance training is essential to distance runners because it provides the opportunity to improve performance, address any dysfunctional areas, and reduce injury. I don’t even necessarily think you need to go to the gym 3-4 days/week, but based on your movement screen what are some exercises you can do at home that will make you better. It is amazing at how many people have lost the natural movement patterns that we were born with. In a society that is becoming less active every year and sitting long hours at a desk, resistance training can help combat those negative effects. For those that spend the majority of their exercise each week running, complete a movement screen, and develop a corrective program that will take only 10-15 minutes per day. Remember, “A chain is no stronger than it’s weakest link, and life is after all a chain.” – William James.

5.  Just as important as a warm-up, Cooling Down/Stretching is a simple and easy way to recover post-run, prevent muscle soreness, and offset the limitations in flexibility we get from exercising and then sitting down as we cool off. Try adding just a 3-5 minute cool down after your runs. This could be as simple as slowing down to a light jog or 6722932_f520walking to allow your heart rate to decrease. Once you finish a brief cool down, run through both lower and upper body stretches to restore the muscles back to their resting length. A lot of research shows that we don’t necessarily gain range of motion while stretching the muscles when they are warm due to their elastic properties, but if we reset back to our “normal” tension we can prevent future tightness from developing. Not only will this prevent tightness but it will allow you to recover quicker and feel better the next day.

6.  Let’s be honest, Nutrition is the key to it all. We can exercise all day but still not become truly healthy on a cellular level unless we improve our nutrition in some way. Eating right really isn’t that difficult. Strive to eat every 3-4 hours to increase metabolism, regulate blood sugar levels, and prevent excessive hunger which leads to overeating. marathonOnce you get that principle down it’s all about quality of food. This means reading labels, staying away from processed foods, and trying to eat as natural as possible. Yes, obviously this can be a more expensive way, but the results you can see from eating well go beyond just your running performance and impact your whole life. I recommend all my distance runner clients to wear a heart rate monitor. This will give a more exact representation of how many calories they are burning during their runs and throughout the day. Then emphasis can be placed on adequately refueling the body and getting enough proteins to prevent tissue degradation.

Take the time to evaluate your current situation. Are any of the above areas missing in your exercise routine? If you are unsure, find a qualified fitness/health professional to evaluate your program and make the necessary changes to maximize results. Stay tuned until next time for ‘Exercises That All Runners Should Be Doing.’ Safe and healthy running to you all!

Garrett McLaughlin is a licensed athletic trainer, personal trainer, and certified active release techniques provider. He creates fitness and injury rehabilitation programs for athletes and the general population. Aside from achieving the client’s specific goal, Garrett is passionate about making each client move better in the process. With years working in collegiate and high school athletics, Garrett has trained cross-country/track athletes to some of their best times. Contact Garrett for more information on personal training, injury rehabilitation, or active release techniques. You can also check out his wellness page on Facebook for more frequent postings.

6 Tips to Ensure New Year’s Health Success

December 27, 2013 · by Garrett McLaughlin

The keys of successThis is often a frustrating time of year for many. It’s common to start off optimistic and have your optimism slowly fade as things don’t happen exactly as you envisioned. Here are 6 tips to ensure a successful start to 2014. Just remember, there’s no better day than today to improve yourself in some way.

1. Find the deeper meaning

whyWhat are your goals? Why are those goals important to you? Have you ever thought deeper behind your health goals? So many people say they want to lose weight, run a marathon, and increase muscle mass, but why do these things really matter to you? The most important starting point in any health & wellness program is to find goals that you can tie to an emotional response. Once we have this emotional connection, we increase the chance of success because we truly have a desire to make changes in our lives.

2. Write things down

I cannot stress enough about keeping up-to-date record of your goals, exercise program, nutrition, and progress. One thing that drives me crazy is people who work out and never record a single weight or number of repetitions completed. We live in a society where we often stay within our comfort zone, so keep record of everything that goes into achieving your goals. After weeks to months, reflect on your progress. Are you where you expected to be? If not, review your notes and see where you can make changes for better results. Recording nutrition will often yield great results since we tend to think we eat better than we actually do. Once we have it on paper and it’s plain to see, the truth is easier to see.

3. Start small

start-small-think-bigWhen creating your goals don’t get carried away. There’s no shame in starting small and achieving those goals first. Once we begin achieving our goals, no matter how small, we become more motivated to continue moving forward in a positive direction. It almost gives you that feeling like, “Okay, I can do this!” Start small, ensure success, and repeat.

4. Be realistic

This really goes hand in hand with #3. Some common new year’s goals, especially when it comes to weight loss, are pretty lofty. I’m not saying to not set those ‘lose 40lbs’ goals, but let’s be real about it. If you are starting from scratch and haven’t been eating well or exercising in a while, maybe it would be more realistic to say, “I’m going to meet with a personal trainer once a week, improve my nutrition, exercise 3x a week, and try to lose 10lbs in 2 months.” Now, that sounds a little better. There are several parts to that goal that are definitely achievable and not just ‘lose 40lbs.’ By meeting with a personal trainer, improving nutrition, and exercising daily, you are in turn making the necessary steps to lose weight. Don’t worry about setting that lofty goal, but break it down and be realistic.

5. Be held accountable

leaningtower_personaltraining1This is huge. I’ll tell you firsthand that if I don’t write down my exercise program and record my workouts, I am a slacker. To be held accountable you need to either record your progress very closely or find someone who will continue to push you when you want to give in. This could be a personal trainer, group exercise instructor, friend, co-worker, or a family member. Anyone that doesn’t mind being a little pushy once in a while to give you a kick in the butt in a positive way. Remember, we can only get so far alone. But, with someone else to push us along the way, chances of success are significantly increased.

6. It’s a marathon, not a sprint

I think one big reason so many people give up after a few weeks is because they don’t see those quick results that everyone wants. If you believe in those infomercials that preach only 15 minutes a week, or taking a single pill, you are very mistaken. Achieving your health goals is a lifelong process that takes serious commitment. The key is baby steps over a lifetime. Don’t focus only on a specific number, but work hard to be better today than you were yesterday. If you continually do the small things day in and day out, you will get to your desired goal.

Best of luck to each of you in 2014. Please don’t hesitate to contact me with any questions regarding health & wellness. Take it one day at a time, and stay in it for the long haul.

health_care_reform_timeline_2014

Garrett McLaughlin is an Athletic Trainer and Personal Trainer in Nashville, TN. He creates personal training and injury rehabilitation programs for the general population and athletes. Garrett is passionate about not only working one-on-one with clients, but educating them on health & wellness so they can continue making positive choices throughout their lives. Contact Garrett with questions or to schedule a session.

What I Learned in 2013…

December 19, 2013 · by Garrett McLaughlin

What I learned in 2013…

Happy_New_Year_2013I’ll start off by saying that 2013 was a great year. Of course, like all years there were ups and downs, but I can look back and honestly say I am a better person and professional than I was in 2012. I saw a few posts from others reviewing what they learned and thought it would be a good idea to share my own thoughts since many of you were part of my 2013 and may even be a reason for me getting better. For those that helped me move forward, I thank you.  Okay, here we go:

  1. It’s not only the college education you get that matters, but what you continue to learn that is key. I received a bachelors and masters degree and thought I knew a lot. What I learned this past year was that I know nothing. I don’t mean that literally, but in terms of how much information is out there, and how quickly we are advancing, there is so much more to learn. It is honestly a shame when I see people who are satisfied with how much they know. Over time we start to forget things we learned, but also pick up new techniques and strategies to fill there place. I could honestly say I spent most of 2013 with my face in some kind of book, whether it be a textbook or a for fun reading book. The more I read, the more I realized I don’t know.  I jotted down a list of books, but when I finished I probably added 2-3 books for every one that I read. Learning is a lifelong process, don’t be satisfied but continue to grow each and every day.
  2. I have always worked in professions where you deal with people on a daily basis. Kind of similar to #1, but I thought if I could learn more about the human body I would become more well-known and in turn make more money. 2013 made me realize it isn’t knowledge that necessarily makes you successful, but how you deal with people. One recommendation to everyone is to read Dale Carnegie’s book How to Win Friends and Influence People. Once I read this book and started implementing the strategies into my daily routine, I was surprised at how much things changed for me. I learned to simplify what I was trying to tell people to just the basics, but most importantly just getting to know people for who they are. It made me realize we don’t smile enough or say hello to strangers. We are so focused on getting from point A to point B that we forget about the journey and those we pass along the way. Take a second, put down your cellphone and give the person who walks by you a smile and a hello, it’ll go a long way.
  3. Fitness is always placed over function. Let me ask you this, how good will your fitness be if your injured? Pretty poor I can imagine. So why do we go into the gym trying to loss weight or get stronger, but pay no attention to how our body functions. Before you squat with heavy weight, you must learn to squat properly, unweighted, through the full range of motion. DO NOT SACRIFICE THE BASICS FOR FITNESS! I realized based on this I need to be more stringent with my clients. Oftentimes, I would let my clients dictate their programs based on what they like, and not what I believe is right. In the end I may lose clients over this but we should all have a philosophy that we are willing to stick by no matter what.
  4. You do not gain range of motion through static stretching. This has been a big transformation in thinking for me in the past year. When I was at the college as an Athletic Trainer, players would come in everyday either before or after practice because their muscles were tight. I now realize I wasted countless hours passively stretching players that still came back everyday. If passive stretching actually did what I intended it to do, increase muscle length, why did these players need to come back every day? While attending the Perform Better Functional Training Summit this past summer in Chicago, I was turned on that flexibility may not necessarily be an issue with the muscles, but could be the brain. The brain has the emergency brake on certain motions and movements to prevent it from injury. My entire life I did the standard hamstring stretch by reaching down and touching my toes. This past year I added more single leg full range of motion exercises into my work and it drastically improved my flexibility. At what point during these exercises did my muscles relax and become stretched to their end point? Actually they never relaxed. But what it did was allow the muscle to stay contracted as it lengthened, which told the brain it was in control of the movement, and in turn increased motion. That is why I actually don’t say flexibility anymore but use the term mobility. I think this is a better depiction of everything that goes into motion such as stability, muscle length, and neural components. I believe if you are going to static stretch in order to gain motion, try adding it before you exercise while you are cold. While I’m cold? Won’t I get hurt? Not if you don’t push past your limits. But realize once muscles are warmed up they become more elastic. We all know what happens to elastics- stretch them out, release, and they return to their original length.
  5. The joint by joint approach- this approach shows the alternating relationship between each joint throughout the body. If you look at the body each joint actually has an opposite role of the joint above and below it. Ankles should be mobile, knees stable, hips mobile, low back stable, thoracic spine mobile, cervical spine stable, shoulders mobile, etc. And, when one joint does not function as intended it may cause additional stress at the joints above and below itself. That is why with people with low back pain it is essential to look at mobility at the hips and thoracic spine. If either of those two joints lack there full range of motion, the low back has to compensate by going through additional motion which over time increases the chance of injury.
  6. It’s good to be pushed outside of your comfort zone every so often. I really believe to become better at whatever it is you do, you need to be nervous and uncomfortable at times, and realize that it is okay. Shout out here goes to the Your Turn Women’s Group and the Fit 4-50 class. Man, did I hate being in the front of the room, all eyes focused on me, center of attention, with so many hecklers! When I started at the BAC I always hated public speaking and being in front of groups. I told myself I would jump into the lion’s den and work through it. If you are afraid of something face it head on. It’s important to look at stressful situations and ask yourself: what is the worst that can come from this? More often than not the worst situation really isn’t as bad as you expected. Try putting your fears and stressors into perspective.
  7. Kettlebells aren’t only for athletes! I was new to KB’s over the past year and really had no knowledge of the exercises and benefits of using them. I now believe they are an extremely valuable tool. Much credit goes to Steve Lewis and Ian Papworth at the BAC who taught me tons on proper KB use and their benefits. Definitely try out a kettlebell class to learn how to use them properly, it will impact your exercise program significantly.
  8. Exercise is important, but nutrition, sleep, and stress management even more so. Try developing a great exercise program but continuing with other poor lifestyle habits and see how far it gets you. I would almost guarantee you’d make some progress and then plateau quickly. There is so much more to wellness that I never completely dove into. I now see the values of getting a good night’s sleep, properly managing stress, eating a well-balanced diet, and finding what makes you happy.
  9. Crunches. There is tons of research out there on crunches and it’s damaging effect on the lumbar spine. Why are we still doing these day after day in our exercise programs. This is an exercise that I have given up completely for myself and my clients, and it has been challenging. When you say abdominals, most people would reply with crunches. Just realize that there is solid evidence out there that demonstrates the damaging effect of repetitive crunching of the lumbar spine. Try exercises like planks, stir the pot, side planks, rollouts, etc. The lumbar spine never moves from a neutral position but you still target the abs/core significantly.
  10. Everything works out in the end. Plain and simple. Keep an optimistic mind set, do your best, and things will work out. Maybe not always as planned, but you’ll get through it.
  • Hours & Info

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    6319 Haggerty Road
    West Bloomfield, MI 48322
    (734) 604-4197
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