MN Medical Fitness Solutions

06/15/2024

Thanks to the small and mighty crew for coming and working out for charity! You all rock. Functional Fitness will be taking donations all week till next Friday. Always love coming back to the hometown crowd and letting me teach. Whoooooooooooooooooooooooooooooooooo!

04/15/2024

Right on Dr. John Rusin!

https://www.facebook.com/share/p/C6KYfN9TUGzfkGop/?mibextid=WC7FNe

Done are the days of doing random exercises out of order and wondering why your results suck…

If your goal is to build muscle, get strong, lose fat AND function your best? Get your ass in order:

1. Dynamic Warm Up 10-mins
2. Power/Skill Development 5-mins
3. Strength 20-mins
4. Functional Hypertrophy 15-mins
5. Metabolic Conditioning 5-mins
6. Recovery Cool Down 5-mins

If you do a little math you’ll see that this entire blueprint workout should take no more than an hour. Because c’mon people, what real life human has more than an hour to train?!

When you strategically sequence your workouts to include challenging all physical characteristics like power, strength, hypertrophy, conditioning and prehab, there’s little time to waste.

And that’s exactly why I choose to use this exact programming blueprint structure for a vast majority of my clients, teams and in my own personal training.The goal is to get in, get quality work done in an hour or less, and get out!

Because as a father and business owner myself, I know how precious every minute of the day is when you’re managing multiple roles (and humans) wanting to give everyone and everything around you your very best.

But part of looking, feeling and functioning your best is training intelligently, building a body and mind that’s strong and resilient AND maximizing your time and energy investment every single time you hit the gym. Without sacrificing results.

As training should make every aspect of your life better. NOT take over every aspect of your life. There’s a smarter way to train. And it’s my goal to share it with you all. Thanks for being here.

04/01/2024

https://www.facebook.com/share/p/7cjTVQFMK4WxcGwQ/?mibextid=WC7FNe

"𝗪𝗵𝘆 𝗱𝗼 𝘆𝗼𝘂 𝘁𝗿𝗮𝗶𝗻 𝗰𝗼𝗿𝗲 𝗳𝗶𝗿𝘀𝘁?⁣"⁣
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I've been asked this a lot recently so decided to do a longer post on the topic.⁣
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There are only 3 places you can put core training 😂 The start of the session, during the workout or the end.⁣
We actually use all three.⁣
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The better question is why almost everyone puts core training almost exclusively at the end?⁣
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Research shows that exercise order is a variable that can be explored the same as sets, reps, load or rest period.⁣
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Subsequent studies have shown similar effects - that even with identical exercise volume - there's an interesting finding where whichever exercise is performed first improves the most.⁣
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Identical volume means the subjects did the same amount of work whether they trained the muscle group first or last, so it's not just a fatigue factor (but that also can impact results as you'd expect)⁣
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From PMID 22292516 " the research suggests that exercises be ordered based on priority of importance as dictated by the training goal"⁣
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Overall with general pop we train core first. ⁣
With athletes who move to us from other programs, they've never typically trained core anything but last, so we switch them to training core first in their earlier stages with us.⁣
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Then we use it as a "filler" exercise between sets of heavier exercises. We typically alternate between a stability movement and a mobility movement.⁣
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So most of the time we train core first as it's typically always needed, and often the weakest link for the athlete or client. However it's not "always" as we do put it in at other places in a session.⁣
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02/12/2024

My number one favorite exercise to teach!

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10/13/2023

Great times with consistent clients Janiece, Ann, and Ellen in person or online. Happy Friday! Thanks for coming in and being goofy with me! JGray & Associates