The Turkish Get-up (TGU) is a fantastic movement that is useful for all ages. The movement is so important because it brings us back to the ground. As adults we don’t spend enough time doing ground work (exercises performed on the ground). Examples of beneficial movements in this category include rolling, rocking, head nods, bird dogs, bridges, dead-bugs, creeping, crawling, and the unloaded TGU. Together these exercises help to stimulate the vestibular system, encourage the body to respond reflexively, promote mobility and stability simultaneously and take us through all of the planes of movement using the key functional postures . Getting up and down from the ground easily and pain free is a movement pattern that escapes us as a result of being sedentary or simply not spending time in these positions.
When we introduce the kettlebell to the TGU it gives us the opportunity to experience all of the benefits listed above in loaded positions. Everyone can do the TGU as long as you build it from the ground up using the exercises named above and practicing the TGU transitions step by step.
At Iron Body Studios and Albany Movement & Fitness we determine your readiness to perform the TGU using the results of your Functional Movement Screen combined with our observations of you while practicing your ground work. The TGU takes a lot of coordination and can be very challenging for some people, therefore, it is extremely important to learn all of the steps first before adding weight.
When someone shows interest in becoming a member at Albany Movement & Fitness, the first thing we do is a complimentary consultation. This allows us to get to know the client by gathering information about their goals, health-related issues, and current activity level. We also determine if they need nutritional support and take them through a Functional Movement Screen. We need all this information in order to make a professional recommendation. The final question that we ask provides the link between results and reality, perception and behavior. We expose the (false) truths that individuals tell themselves, the habitual mini stories that ultimately formulate their personal worldview. This view predetermines the value that a person places on any given thing, not only the financial value but also the relative value based on the individual’s priorities. The question is: What are the obstacles that you face in achieving your specific goals? The two most common responses are time and money.
People say they don’t have the time. This actually means it isn’t important enough. It isn’t a high priority or urgent enough to make it to the top of the list. Most of us have the inner voice that tells us, “I’m gaining a little weight.” Or “When did it get so hard to walk up the stairs?” Or “I don’t have as much energy as I used to.” We experience fatigue, weight gain, little annoying aches and pains that were not there months ago, and we are noticeably weaker but we ignore them because we tell ourselves it is normal for our age and we do not have the time to address them. We prioritize everything above our own bodies. A sedentary life contributes to a life full of limitations and dependency in the future, but we ignore the signs.
Where does time come from? Running out of time is mostly a story that we tell ourselves to cover up an ugly truth: we refuse to choose ourselves and take action. In the hierarchy of our daily responsibilities, we come last. We make lists and develop routines. We do the next thing that helps us to fulfill our obligations. After we complete these things, we feel responsible but still we have not addressed what is most important. You decide how your time is spent! The solution has nothing to do with finding more time (you can’t) and everything to do with creating more urgency, more of an itch, more desire. As human beings we are always recalibrating what is most important to us. It is time to chose your health and wellness. Time is finite, but unlike money, time is also replenished every second. At Albany Movement & Fitness we specialize in Personal training and Functional Movement. We can help you Lose Weight, Move Better, and Get Stronger! You were made to move. It is your birthright! Be vibrant and youthful with Albany Movement & Fitness!
I recently contacted Charlie Weingroff and asked him to participate in our blog project. I met Charlie in Philadelphia in 2012 at an RKC (certification). Then I saw him at CK-FMS (another certification) six months later. Not long after, I had the opportunity to attend a full-day workshop led by Charlie at 495 Drive in New York City. The last time I saw him was at yet another certification where he was a participant, the Strong First Level II Kettlebell Instructor Certification.
What really impresses me about Charlie is his depth of knowledge and understanding of movement, strength, and rehabilitation. I asked Charlie to define functional movement, particularly how it applies to Gray Cook’s Movement Principle Number 3: Biomechanical and physiological evaluation does not provide a complete risk screening or diagnostic assessment tool for a comprehensive understanding of movement pattern behaviors. In other words, focusing on improving skills, physical capacity, or performance should be secondary to identifying movement competency. Your movement should be efficient. How do we know if your movement is competent or efficient? We use the Functional Movement Screen. Movement comes first and is fundamental for optimal performance.
I’d like to thank Charlie and the entire crew at 495 Drive for supporting our mission to provide quality fitness education and programming. For more from Charlie checkout CharlieWeingroff.com. Enjoy!
Original Strength is at Albany Movement & Fitness. Original Strength is about movement restoration through developmental sequencing. Our bodies were made to move, and you will learn how to move better by practicing the very first movement pattern you ever performed – breathing. Then we will focus on improving head control, rolling, rocking, and crawling. As babies we earned our movement exactly in this manner, and we can reclaim that movement as adults using the Original Strength process. Original Strength exercises contribute to the stimulation of the vestibular system which creates a sensory rich environment, this in turn facilitates reflexive proprioceptive awareness. In essence, the Original Strength methodology is designed to turn on your internal motion detectors and encourage your body to stabilize reflexively. Regular practice will reverse the negative effects of a sedentary lifestyle and make you resilient! In this video Aleks Salkin teaches the progressions that lead to a proficient crawl. Thank you so much Aleks. You Rock!
Reclaim your mobility by booking your Original Strength session at Albany Movement & Fitness where our goal is to help you lose weight, move better, and get stronger.
Recently, I posted a blog titled Personal or Transactional. I would like to follow that up with more about the transactional experience.
In the fitness industry, as in any industry, there is a lot of noise. Many people are competing for your attention. Many people will tell you that their methods are the correct methods or that their new device has magic-wand capabilities. Remember the machine that shook away excess fat? Think of the thigh master or the shake weight. These quick fixes cannot provide the guidance, support, motivation, and accountability required to produce results. Yet people continue to purchase them.
How do you cut through all the noise to the path that will lead to success? First, you have to determine if you want your fitness experience to be personal or transactional. Here are just a few of the differences between the two:
Experience dictated by a curriculum
1-on-1 training option without the high price tag or the feeling that you are letting the company down
Herded into large groups with no choice, forced to give up the personal coaching experience
Individualized programming allowing you to be progressed at your rate of readiness
Strict progression through pre-set classifications that segregate you and create a ceiling for you that makes scheduling more difficult
Dedicated to creating connections and providing what the customers need
Dedicated to making as much money as fast as possible by doing whats best for the company
If the sky is the limit, then why are you bumping your head on the ceiling? Once you have determined that you value a personal fitness experience, it should be easy to decide that Albany Movement & Fitness can help you get there. We understand the need for training that is personal. It’s what we do. Join the Movement!