“Eat healthy.” “Exercise.” “Get enough rest and recovery time.” We all know these are some of the most common tenets to the ideal picture of health. They’ve been stated and restated hundreds of times. We see them in the magazines we read, the Instagram pictures we double-tap, and in new pop-up fitness businesses. We’re practically smothered with the proper advice to live a healthy lifestyle. Why aren’t we all in amazing health and in the best shape of our lives, though?Read More
The multitude of people having low back pain and/ or consequential spinal injuries is startling. Our society has evolved to be sitting at our desk more than we are moving and looking down at a phone more instead of up having conversation with others. Our bodies adapt to the situations we create for them, and a sedentary lifestyle is no exception. Most, if not all, back pain stems from having a weak and underactive core.Read More
While a gym in 2017 is much more likely to display a more even balance of men and women in the weight room, there is still a common notion among women that lifting weights isn’t either a) good for them or b) will get them their goal physique. Resistance training has so many metabolic and overall health benefits for the human body, and females are not immune...Read More
When life throws us for a loop, one of the first things that gets set on the back burner is our sleep. We have to get to that soccer game and make dinner, but we also have emails to finish before tomorrow morning, so we go to bed at midnight and still wake up at our usual 5AM...Read More
Do you ever wonder if the amount of stress you're under is a problem? Is it really something your body can just deal with, or are there almost immediate consequences? Regardless, stress is not something to be taken lightly.Read More
The organic movement has become quite popular and more readily accessible in recent years, and for good reason. Our conventional farming system has a lot of problems, and harmful pesticide residue found on conventionally-grown produce has been linked to numerous diseased states. There is substantial research to show health benefits of organic food, and we have simple changes you can make to increase your intake.Read More
Water is the foundation of every cell, tissue, and process of our body. Not only do we need to drink enough to ensure proper hydration status, but we should also be looking at the quality of our water.Read More
Whether your goal is to lose weight, gain weight, get toned, lose inches, improve body composition, or simply increase your health and vitality, you may be wondering... what is the best way to accomplish my goals.Read More
Many golfers are playing with pain. I can help you with both. I have to admit, before I became a CHEK certified Golf Biomechanic and started playing the game myself, I didn't think much of the sport and certainly didn't consider it "athletic". Boy was I wrong.Read More
While there are several variables that factor into attaining, increasing, and maintaining health and vitality, what you eat is number one. Consuming food is something we do every single day of our life. At three meals per day, you will have consumed 1,095 meals per year. In just 5 years that is 5,475 meals.Read More
Lower back pain is an epidemic in our society today. If you don't have it, you know someone within an arm's reach that does. This painful problem is a result of several factors...poor posture, inflammation in the vertebral joints and sacroiliac joints , weakness in the muscles that create stabilization of the spine, pelvis, torso (core), and bad nutrition, just to name a few.Read More
Ten years. Wow does time fly. Reflecting back on the past ten years is very humbling for me. I remember how excited I was looking at my first location on Perkins road before signing the lease. I got to work painting that small 1,200 square foot studio that very day. I was the only employee, which means I was the head trainer, the janitor, the book keeper, head of advertising, and wore every other hat this small business needed.Read More
The first thing we do here at Trinity is a very thorough musculoskeletal evaluation that includes various orthopedic evaluations such as posture, muscular length tension, joint range of motion, measurement of spinal curves, movement screens, biomechanical screens, nutrition and lifestyle analysis and much moreRead More
One of the biggest reasons my team and I are so successful at rehabilitating our clientele with chronic pain is that we successfully identify the problem and map out a treatment strategy day oneRead More
So who are our clients? Well, we have Personal Training clients as well as clients who come to us who suffer from various chronic pain and injuries.Read More
“If you talk about it, it’s a dream, if you envision it, it’s possible, but if you schedule it, it’s real.” This line from Tony Robbins’ book Get the Edge is true on a number of levels. It is especially true for our 12-week transformation program. This program begins with your personal transformation session. It is during this time that we’ll discuss what your vision is.Read More
First off, this is a great question to ask yourself- “How do I know if I need a personal trainer?” You probably know a few of them and where you would get one. This may be some sort of rhetorical question but in posing it, surprisingly you get a variety of answers. I am asking you this question for the purpose of having a better understanding of your own body SO YOU CAN ACHIEVE THE RESULTS YOU ARE LOOKING FOR.
Of the people that claim to exercise regularly, the reasons for doing so vary. Group one says it makes them feel great. This is a legitimate answer because exercise naturally releases endorphins which do result in a status of “feeling good”. Group two people are motivated to exercise so that their body will look a particular, predetermined way or to achieve a particular size or weight. The third group uses a personal trainer in an accountability function. Their thought process is, “If I pay money and someone is expecting me, I will show up and complete the exercises.” Each of these group’s motivations are all totally reasonable.
In each of these cases, what a personal trainer is meant to do is show a person who doesn’t know the protocol of a gym and how to use individual pieces of equipment properly. They can also follow them around with their predetermined workout program and ensure they complete it.
This could work for you, IF, you are young and have had no injuries or limitations. Basically you are in perfect condition.
But, what if you don’t belong in that category? What if you have pains or limitations? This is of utmost importance to determine FIRST!
Executing exercises on equipment even with a personal trainer can exacerbate any preexisting injuries or instabilities. As obvious as it may seem, the problem behind the problem is that your body is going to compensate for that causing more and new problems to erupt. This is the theory and premise behind my facility- Trinity Holistic Health & Training, your body operates best when it is whole.
Here is an example...
Meet Jane. Jane would like to lose some weight and tone up. She also enjoys playing tennis but has some knee pain and occasional shoulder pain. Jane wants to exercise but doesn't know what she should be doing because she doesn't want to further injure her knee and shoulder. The last thing Jane needs to do is execute general exercises on machines. Machines isolate muscles and tremendously reduce the recruitment of key joint stabilizers and in many cases do not condition the stabilizers at all. Executing an exercise program with this approach will actually make Jane's knee and shoulder pain worse because she will be doing exercise that are just creating more inflammation and further damaging joint and connective tissue. This case is the same if you are driving a car that needs a front end alignment. It's going to wear out one tire quicker than the other three as well as negatively affect fuel economy. When you increase load on the car it just gets worse.
What happens now?
First we have to ask...Why does Jane have knee and shoulder pain in the first place? We need to know if there any structural imbalances that are contributing to these pains?
If we find that there are, how are we going to fix them? Jane needs to undergo a thorough musculoskeletal evaluation to identify her imbalances so that we can design a very specific corrective exercise program that will address the imbalances that are causing her pain. In other words, if you're not assessing, then you're guessing. This statement works in your checkbook, in your performance, and your health.
This is important because some movement patterns and exercise will actually make Jane's knee and shoulder pain worse. This is the last thing we want. Unfortunately a personal trainer not trained in kinesiology could unknowingly put Jane at that risk. We must identify what her imbalances are, so we can know how to design a program that is part of the solution and not part of the problem.
This is where my team and I come in. This is precisely what we do. We find the root cause of your pain, misalignment, imbalances, that are causing your performance obstacles and keeping you from your fitness goals. We do this through a comprehensive evaluation where your range of motion and body functionality is measured. This gives me exactly what I need to know to help Jane.
Here is the process that we will take Jane through. First we will do a thorough musculoskeletal and orthopedic evaluation. We will also analyze her nutrition. Once we have identified her imbalances we will design a very in depth program that will address Jane's imbalances. This program will include modalities such as soft tissue work, neuromuscular re-education, corrective stretches and corrective strengthening exercise executed with very specific set, reps, load, tempo, and rest intervals. End result....Jane does not have knee and shoulder pain, she accomplishes her esthetic goals and even increases her strength, power, stamina, and performance on the tennis court.
There is no cookie cutter program. We ALL have various structural, biochemical, hormonal, etc. imbalances that are affecting our physiology. There is no such thing as a bad exercise....Only improperly prescribed ones. If you're not assessing...you're guessing. We take the guess work out for you.
Have you ever felt like Jane? What would your life be like if you could experience this process? What would it be like if your pain was significantly reduced and began to experience life like you did in your younger years? I’m sure it would be totally amazing. You can’t put a price on it. I say those statements because that is the kind of things I hear from our clients that complete this program.
Do you want to experience this with a certain nagging problem that you have tried so many solutions for but still are experiencing the same status? It costs nothing to get a consultation with me. I can answer your questions. I can help you understand what is happening in your body. At that point you will be empowered to make the right decision for you. CLICK HERE TO SCHEDULE YOURS >>
written by Chris Wall
Is there a perfect workout for me to accomplish my goals????
Whether your goal is to lose weight, gain weight, get toned, lose inches, improve body composition, or simply increase your health and vitality, you may be wondering...
What is the best way to accomplish my goals????
While there is certainly more than one variable necessary to accomplish reaching your goals, one of the variables is absolutely, without a doubt weight training.
First I want you to discover what is physiologically happening to you when you participate in resistance training. When you get a custom training program that includes exercise variables such as sets, reps, load, tempo, rest intervals, and recovery time, it is calculated by your specific goals for the next 2-8 weeks. These variables combined with following the overload principal (enough load or resistance providing a greater stress on the body than it is accustomed to) will start a series of physiological events.
When you weight train properly, you are intentionally creating damage to the muscle fibers due to the overload principal. This is a good thing! Adequate nutrition, a vital part of your program, will allow your body to begin to repair this damaged and strained muscle tissue.
It will repair the muscle to a better and stronger state, due to the bodies adaptation to being overloaded. This repair process takes the body roughly 48-72 hours after a training session.
Here is some good news: It requires a massive amount of caloric expenditure to do all of this repair. Think about it. Not only are you are burning calories during your 30-60 minute workout, but over the next 48-72 hours as well! That's a LOT of calories and metabolic work! Cardio training cannot even come close to the amount of calories your body will burn from the repair process of a single weight training session.
Consider what you are training your body to do with a weight training session versus a cardiovascular (walking, jogging, long distance running) session. In other words, most weight training sessions are going to be predominately anaerobic in nature, while cardiovascular training sessions are going to be predominately aerobic in nature.
Here is why this is important to you: Many people are unaware of how different exercise activities influence the metabolic rate differently. With aerobic / long steady pace cardiovascular exercise, such as jogging for distance, you are essentially training your body to be very fuel efficient like a Prius.
This is great if you are a tri-athlete or training for a marathon, but detrimental if your goal is weight loss and / or body composition improvement. The last thing you want when you're trying to increase your metabolic rate and improve body composition is a fuel efficient metabolism. To illustrate this better, I’m saying “You want a Ferrari not a Prius”.
While aerobic cardiovascular exercise will raise your metabolic rate while you're doing it, it will simply return to its regular rate when you're done. Over time you will train it to be more and more efficient, which is the opposite of what you want for body composition goals. Steady pace running / jogging is like putting the cruise control on while driving down the interstate, you're just going to get better fuel economy.
Conversely, continuing in my illustration, if you were to gun it for a bit then come to a stop, gun it again then come to a stop, and repeat this several times you would naturally burn more fuel in your car which is why your fuel economy decreases when driving in the city vs. the interstate. I love this analogy because your body works so similarly!
With anaerobic training such as weight training and sprint intervals such as HIIT (High Intensity Interval Training) which is performed by alternating intense sprints for 20-30 seconds followed by 1-2 minutes of recovery (walking) you are increasing the stress and strain on your body which will require additional recovery and repair, hence the increased caloric burn and increased metabolic rate for hours and even days to follow because of all of the cellular work needed to recover and repair tissue.
Here is the bottom line: if you want to improve your body composition....stay away from continuous steady pace aerobic cardiovascular exercise. A lifestyle that consists of healthy food, plenty of water, weight training, sprint intervals, rest and recovery is where you will have success with your goals of looking and feeling GREAT. If you would like help in designing a safe customized program specifically for you, my team and I would love to help! Just click here to schedule.
written by Chris Wall
February 2, 2016
One of the biggest reasons my team and I are so successful at rehabilitating our clientele with chronic pain is that we successfully identify the problem and map out a treatment strategy on day one!
Seems simple enough right? You would be surprised.
Literally 90% of the clients / patients that walk through my door have been suffering from chronic pain for years. Which means they have already been through the ringer: seeing multiple physicians, rehabilitation specialist, and undergone countless treatment modalities with little to no success.
So how is it that my team and I are able to reap success where others have failed?
Ever heard of the phrase, "You're doing it wrong!"? While I could (and maybe I will in the future) write a blog dedicated to the extremely long list of things wrong with most rehabilitation clinics, I'll address the two biggest problems here.
Unfortunately most rehabilitation professionals adopt the "treat the spot that hurts" model which fails to address the root cause that has created the symptoms of pain. This model will either produce a reduction of pain that last no longer than your walk to the parking lot, or none at all.
Even worse is the model that has you sitting in a clinic with a dozen other rehab goers being treated with rehabilitative exercise techniques as old as my high school cleats all while being supervised by someone who looks like they may still be in high school. And... if you're lucky, you might actually get to talk to the head therapist for about 45 seconds. The first model fails to identify the problem because they did not do a proper evaluation. The second model fails to identify the problem for the same reason, AND completely misses the mark with the strategy of rehabilitation execution.
I've seen these models fail over and over again my entire career.
So by now, you may be wondering what in the world is my secret, and how does my team and I do it the RIGHT way? Well, it all starts with our evaluation process. If you're not assessing....you're guessing! How else are you going to fix something if you have not first identified what is working right and what is not? Each one of our new clients / patients begins the process with an extensive musculoskeletal evaluation. This evaluation consist of an analysis of posture, spine biomechanics, sacroiliac joint mechanics, a multitude of joint ranges of motion, neurological function, muscle sequencing, and segmental spinal stabilization test just to name a FEW of the many orthopedic test we do. Our initial evaluation with a new client takes a minimum of two hours. Literally, every single client has said, "wow, no one has ever looked at all these things."
This methodology allows us to:
1.) Correctly identify the problem...not just the spot that hurts.
2.) Map out exactly how we are going to fix the problem(s).
If your thinking that this sounds completely logical, then you are 100% correct.
It is logical.
So why doesn't your current rehabilitative therapist do it this way? I'll save that one for when I write a blog on why your rehabilitation therapist is "doing it wrong". For now, I'd like to stick to how I can help you overcome your pain. My evaluation process allows me to identify the source of your pain and dysfunction, which has obviously been overlooked by everyone else you have seen, which is why you are still in pain.
Now, all I have to do is develop and execute the RIGHT rehabilitative strategy. This is actually the easy part. Why is it easy? Because I have, hands down, the best team of practitioners in the business. I can say this with so much confidence because we have successfully treated, trained and coached hundreds of people back to health whom are living a pain free lifestyle as I write this.
I've been in this industry over 16 years and started my company a decade ago and have built the reputation of being able to help those in chronic pain when no one else could. I did this by always putting my client / patient first, and I truly want you to get better. What drives me? To be able to help someone when no one else has been able to, and to be able to make life changing differences in people who have suffered living with chronic pain is what I thrive on.
Even if I won the lottery tomorrow, I would still be here for my clients because I love it that much. Nothing makes me happier than to have helped you become pain free and the honor of being called your friend. The good Lord has blessed me and my team with the skill set to help others and that is precisely what we do.
Now if you want to get in on this, you know what to do! Fill out this form and I'll contact you at your indicated time. I can't wait to meet you.
written by Chris Wall
One of the most commonly asked questions that I am approached with when someone is adamant about losing weight is....
“What's the best type of cardio for me to lose weight?”
It is a great question!
Most people misinterpret this challenge. There is a broad variation of ways to utilize your heart, lungs, arteries, blood, and veins. (Get a jumpstart for your fitness: free consultation) For instance - walking, running, biking, and using an elliptical are all cardio workouts, however, they lack one of the main components of being fit:
AKA: your abdominal muscles, hidden 6 pack, stomach, waist, or your core
Core strength is one of the most essential and beneficial attributes to have when losing weight. It is one of the most important assets in everyday activities, along with major health benefits. (Here’s one: having a healthy core can reduce the risk of multiple injuries!!)
Every movement pattern utilizes the core as its platform. It is important for the simplest of things such as bending over to pick up a pen off the floor, walking, or even standing still. Essentially, having a well built core leads to a better and healthier life. Believe it! (Show me how)
Properly building up your core strength improves balance, stability, and posture. It can also prevent injuries, back-pains, and even falling! The better your core strength is, the harder you will be able to push yourself without injury and the more calories you will burn during your cardio workouts AND EVERY SINGLE MOVE YOU MAKE ALL DAY.
Simply: With a strong core, you will be able to put in the physical work needed to increase metabolic rate and in turn burn the most calories which equals weight loss.
Once your core is strong enough to handle my FAVORITE cardio exercise which is "HIIT" High Intensity Interval Training...you'll be up-regulating your thyroid, increasing your metabolic rate, and losing weight in no time!
So the answer you were interested just became the answer you were hoping for- Your favorite cardio exercise or what I like to call your “Cardio of Choice” burns the most calories when you have a great or strong core.
Because of the unique nature of Trinity Holistic Health & Training compared to the dozens of “gyms” in the greater Baton Rouge area, we pay close attention to the proper execution of your program to insure you are getting a strong core. My philosophy of living a holistic lifestyle drove me to establish Trinity so that I can help you understand and incorporate it into your life as well. I know the benefits and pure joy of this lifestyle as well as walking it out with each of our clients. It is and has been truly rewarding.
Don’t you want to perfectly execute these exercise (claim a free consultation) so that you can avoid injury and get the maximum result for your effort?
4. MED BALL TWIST
5. MOUNTAIN CLIMBERS
6. PLANK VARIATIONS
10. EXERCISING AS A WHOLE!
You can meet with me or a member of my team to discus proper form and/or preexisting conditions that are holding you back from exercise and living a healthy pain free lifestyle by clicking here. Ask any of our members why they choose to train here. Most have a story about the problems they experienced that brought them here and also why they continue to train here. It’s an amazing atmosphere in here because of it.
We provide you with all the necessities of building a strong core. Our goal is to provide you with the RIGHT knowledge in order for you to lead a healthy life, and the confidence to get through everyday challenges.
Yours In True Health,