Watch this short video, share your comments and pass it on if it makes sense to you.

Eric Beard

CEO A-Team

Corrective Exercise Specialist

AthleticShoulder.com
http://facebook.com/theericbeard

• February 8, 2010 -- Revist, Recite, Re-Write Your Goals Dailly to Manifest your Dreams (0)
• May 26, 2010 -- It’s Okay to Peek into the Past (0)
• February 12, 2010 -- Will Smith Needs Corrective Exercise…but He Helps Me this Time (0)
• February 6, 2010 -- Chunking Goals: Breakdown the Big Goals Into Smaller Actionable Steps (0)
• February 4, 2010 -- Goal Setting 101…an Abridged Lesson (1)
• March 19, 2010 -- Active Heel Slides for Deep Core Stabilizers and Psoas Inhibition: Corrective Exercise (0)
• February 26, 2010 -- First Month of Another Fitness Challenge Brings Eric Beard Some Results (1)
• February 24, 2010 -- Another Fitness Challenge Update on Ankle Mobility of Eric Beard (0)
• February 19, 2010 -- Upper Extremity Reach Range of Motion Assessments (0)
• February 11, 2010 -- HFPN-Another Fitness Challenge Goals and Progress for Eric Beard 2/11/2010- My Corrective Exercise is Working! (0)

Are you going to help make a positive difference or sit on the sidelines?

Thanks for reading and watching!

Eric Beard

CEO A-Team

Corrective Exercise Specialist

AthleticShoulder.com
http://facebook.com/theericbeard

• February 4, 2010 -- Goal Setting 101…an Abridged Lesson (1)
• June 8, 2010 -- Disney Vacation Workout: Corrective Exercise on the Road (0)
• May 27, 2010 -- Whiplash is Not Just an Awesome Song From Metallica or Mickey Rourke’s Character in Ironman 2 (0)
• May 26, 2010 -- It’s Okay to Peek into the Past (0)
• May 16, 2010 -- Love These iphone Apps! (0)
• April 19, 2010 -- Please Read This: Gratuitous Boston Marathon Post Part 4: The Juice (0)
• April 19, 2010 -- The Gratuitous Boston Marathon Post Part 3 (0)
• April 19, 2010 -- The Gratuitous Boston Marathon Post Part 2 (0)
• April 19, 2010 -- The Gratuitous Boston Marathon Post 1 of 2 (0)
• March 22, 2010 -- What is Missing in Most Fitness, Performance and Rehabilitation and Corrective Exercise Programs? (0)

Eric Beard

CEO A-Team

Corrective Exercise Specialist

AthleticShoulder.com
http://facebook.com/theericbeard

• February 26, 2010 -- First Month of Another Fitness Challenge Brings Eric Beard Some Results (1)
• February 19, 2010 -- Upper Extremity Reach Range of Motion Assessments (0)
• March 19, 2010 -- Active Heel Slides for Deep Core Stabilizers and Psoas Inhibition: Corrective Exercise (0)
• February 12, 2010 -- Will Smith Needs Corrective Exercise…but He Helps Me this Time (0)
• February 11, 2010 -- HFPN-Another Fitness Challenge Goals and Progress for Eric Beard 2/11/2010- My Corrective Exercise is Working! (0)
• February 9, 2010 -- 5 Minute Core Stability / Corrective Exercise for Back Pain by Eric Beard with the MECA Back (0)
• February 8, 2010 -- Revist, Recite, Re-Write Your Goals Dailly to Manifest your Dreams (0)
• January 15, 2010 -- Boston CPT for NASM Ends up With Some After Hours Corrective Exercise Action for Eric Beard (0)
• February 1, 2010 -- HFPN’s Another Fitness Challenge? Eric Beard is In! How About You? (0)
• January 31, 2010 -- FLY This-Eric Beard Shows a Cool Variation for Core Stability plus Another Fitness Challenge (0)

You can find the MECA Back at http://www.mecaback.com/back-products.html

Fix this posture!!!
“In just 10 minutes a day, you can actually create elastisity to help restore the natural shape of your back!”-quote from their site.

“If you’ve suffered from back pain, you know that there are many different answers out there, none of which provide lasting relief.

Now, that all can change. Really, prevention is as easy as knowing how. Testimonials

The vision of the MECA™ Back Institute is to create awareness about the damage the human spine endures from normal daily activities, the actual cause of most mechanical back problems.

Our ultimate goals are to:

1. Reduce the frequency of lower back pain issues

2. Lower the costs associated with back care

3. Provide products that support, enhance, stabilize and maintain good body mechanics and posture

4. Inform the public of the origin of mechanical back pain and provide real solutions to prevent this damage. ”

“What does MECA mean?

The vision of MECA™ is to create awareness about how and why human spines
develop mechanical problems leading to degeneration and pain, and to provide
real solutions to prevent this damage.

MECA – an acronym for Mobility, Elasticity, Core Stability and Adaptability – stands for the four integrated components that lead to overall back health:

MOBILITY:
The independent motion between spinal joints.

ELASTICITY:
The resiliency of soft tissue (muscles, tendons & ligaments). Elasticity is not flexibility.

CORE STABILITY:
When our muscles work to maintain stability of the spine and pelvis while the limbs are moving.

ADAPTABILITY:
The integration of these three elements, and referring to our spine’s ability to effectively compensate for the insults of daily living. 85% of the U.S. population will have a lower back problem in their lifetime. It is the position of the MECA Back Institute that this astonishing statistic is largely due to a simple lack of understanding of how to maintain the health of our lower backs.”-from their site.

For more video on the MECA Back click here

Eric Beard
CEO A-Team
AthleticShoulder.com
RangeOfMotionWorkshop.com

• March 19, 2010 -- Active Heel Slides for Deep Core Stabilizers and Psoas Inhibition: Corrective Exercise (0)
• February 26, 2010 -- First Month of Another Fitness Challenge Brings Eric Beard Some Results (1)
• February 24, 2010 -- Another Fitness Challenge Update on Ankle Mobility of Eric Beard (0)
• February 19, 2010 -- Upper Extremity Reach Range of Motion Assessments (0)
• February 12, 2010 -- Will Smith Needs Corrective Exercise…but He Helps Me this Time (0)
• February 8, 2010 -- Revist, Recite, Re-Write Your Goals Dailly to Manifest your Dreams (0)
• January 31, 2010 -- FLY This-Eric Beard Shows a Cool Variation for Core Stability plus Another Fitness Challenge (0)
• February 11, 2010 -- HFPN-Another Fitness Challenge Goals and Progress for Eric Beard 2/11/2010- My Corrective Exercise is Working! (0)
• February 6, 2010 -- Chunking Goals: Breakdown the Big Goals Into Smaller Actionable Steps (0)
• February 4, 2010 -- Goal Setting 101…an Abridged Lesson (1)

Brain Tracy is one of my top choices for goal setting;

Les Brown-

The late Jim Rohn-

Matt Morris-

Tony Robbins-

The great Zig Zigglar rounds out my top 6.

The basics of goal setting are to follow the S.M.A.R.T. system. Goals should be;

Specific
Measurable
Attainable
Relevant
Time Bound

Your goals should also be in line with your values, otherwise you will be fighting an internal battle against your progress. Goals should also provide a big enough target in the future to march towards and incremental steps to complete along the way. Tony Robbins talks about “chunking” goals or breaking them down into more manageable tasks that can be completed along the way. We should have a Jim Collins BHAG!

Big Hairy Audacious Goal!

The Hedgehog Principle

I don’t want to slow you down…so if you have not done so start with these steps and remember to sate everything in the positive and present tense. Example “I am 9% body fat”.

1) make a list of everything that you want to have in the next 1-3-5 years. You can string this out to 10-20 years if you would like. This can be material things; cars, boats, houses, organic make up (my wife loves that stuff!) etc. This is your FUN list.

2) make a list of everything you want to do in the next 1-3-5 years. You can string this out to 10-20 years if you would like. This can be travel, community service, start a family, own a company, positions in a company, learning to swing dance, cure cancer, personal, professional or a mix. Some people like to have different lists for personal and professional, I like to put them all together.

3) make a list of everything you want to be in the next 1-3-5 years. You can string this out to 10-20 years if you would like. This can be a professional tittle, a corrective exercise specialist, head stylist, set of traits that will help you succeed or more. Becoming more will allow us to do, have and help more! Here we can outline exactly what that is; More confident, leaner, stronger, a stirring public speaker, a great parent, a difference make in the community…it is endless!!!!

Start here and we can talk about breaking these goals down into more manageable steps another time. Take action…now!!

Eric Beard
CEO A-Team
EricBeard.com
AthelticShoulder.com
RangeOfMotionWorkshop.com

• February 12, 2010 -- Will Smith Needs Corrective Exercise…but He Helps Me this Time (0)
• February 8, 2010 -- Revist, Recite, Re-Write Your Goals Dailly to Manifest your Dreams (0)
• February 11, 2010 -- HFPN-Another Fitness Challenge Goals and Progress for Eric Beard 2/11/2010- My Corrective Exercise is Working! (0)
• February 6, 2010 -- Chunking Goals: Breakdown the Big Goals Into Smaller Actionable Steps (0)
• May 26, 2010 -- It’s Okay to Peek into the Past (0)
• February 26, 2010 -- First Month of Another Fitness Challenge Brings Eric Beard Some Results (1)
• February 24, 2010 -- Another Fitness Challenge Update on Ankle Mobility of Eric Beard (0)
• February 9, 2010 -- 5 Minute Core Stability / Corrective Exercise for Back Pain by Eric Beard with the MECA Back (0)
• February 1, 2010 -- HFPN’s Another Fitness Challenge? Eric Beard is In! How About You? (0)
• January 31, 2010 -- FLY This-Eric Beard Shows a Cool Variation for Core Stability plus Another Fitness Challenge (0)

I shot this at NASM corporate after teaching a corrective exercise specialist workshop in January 2010. NASM.org and HFPN.com share an exercise library with other ideas as well. I wish I had more time to do these videos, there is so much more to cover. If you are looking for more ideas for training the shoulder complex you can check out my video series Secrets and Staples of Training the Athletic Shoulder at http://athleticshoulder.com . This is a 5 disc series that I am pretty proud of. Lots of content! Truly soups to nuts training for the shoulder complex.

Are you guys registered yet for HFPN’s Another Fitness Challenge (AFC)? Visit http://anotherfitnesschallenge.com to get in while the getting is good. I can’t wait! I am going to use the AFC to reach some personal goals and offer some goal setting coaching and moving towards reaching your goals. Will be a fun ride! Register now, it’s free and you could win some cool stuff:) http://anotherfitnesschallenge.com to

Back to the Grammy’s! Beyonce finally beat Taylor Swift with a Grammy for Single Ladies and just tore it up on stage with a pretty cool mash up with her stuff and an Alanis Morisette cover!

Here are some vids about AFC…

HEY! Did you see the picture on Ben’s Desktop?? Mr.T!!! That is my boy B.A. Bad Attitude Barracass of the A-Team…it is hint! Get on bard A-Teamers!!!

Have a great night.

Eric Beard
CEO A-Team
AthleticShoulder.com
EricBeard.com

• February 26, 2010 -- First Month of Another Fitness Challenge Brings Eric Beard Some Results (1)
• February 12, 2010 -- Will Smith Needs Corrective Exercise…but He Helps Me this Time (0)
• February 9, 2010 -- 5 Minute Core Stability / Corrective Exercise for Back Pain by Eric Beard with the MECA Back (0)
• February 8, 2010 -- Revist, Recite, Re-Write Your Goals Dailly to Manifest your Dreams (0)
• February 6, 2010 -- Chunking Goals: Breakdown the Big Goals Into Smaller Actionable Steps (0)
• February 24, 2010 -- Another Fitness Challenge Update on Ankle Mobility of Eric Beard (0)
• February 19, 2010 -- Upper Extremity Reach Range of Motion Assessments (0)
• January 27, 2010 -- Overhead Squat Assessment-Excessive Forward Lean from Ankle Restriction at NASM CES Workshop by Eric Beard (0)
• December 24, 2009 -- Does the Grinch Need Corrective Exercise? (0)
• December 17, 2009 -- Corrective Exercise Specialist Answers Why Do I Like DotFit? (0)

Actually the question is “when” to breathe or “how” to breathe. The standard recommendation is to inhale during the eccentric phase (EP) of the repetition and exhale during the concentric phase (CP) of the repetition. Not bad general advice, but when you are working with a beginner just getting them to inhale and exhale during strength training is a victory, period.

Making sure that one does not hold their breath, especially during maximal lifts, is critical. There may be some benefits to inhaling during the eccentric phase (EP) of a repetition and exhaling during the concentric phase (CP) during strength training, but I believe you have to address this before you put a weight in some one’s hand.

I often times begin with a “breathing test” to assess function of inspiration and expiration.

Short 1 minute 32 second video of a breathing test here…

(WOW! What a goofy still shot! lol)

I teach clients the importance of proper breathing patterns (more on this another time but activation of deep intrinsic stabilizers and relaxation of global musculature) and the drawing in maneuver.

NOT THE VACUUM POSE!

You can get fancy with alternating nostril breathing techniques and such..

..which is great, it just depends how thorough you want to be.

Just enough to get this to happen…

…and get these working together

Negative impact of not breathing? Well, yes, death…

…but increased arterial pressure (good old valsalva!) is a significant concern among the general fitness client and even amongst elite level power lifters and Olympic weightlifters performing max efforts lifts. So breathing consistently and comfortably are hugely important but the inhale on the EP and exhale on the CP may actually provide a better mechanical platform for us to produce force from and keep our spine and accessory structures (from discs to ribs).*for more on this see Chaitow and McConnell below…

We know that if we do not provide the necessary oxygen to working muscles, their performance will suffer. We also know that specific muscles can be conditioned…or deconditioned…so a deconditioned diaphragm may rob oxygen (Robin Hood Effect) from the larger muscles during athletic activity and negatively impact performance.

Breathing can be complicated when you peel back the layers.

I learned about four different types of breathing from Scott Sonnan
1) Normal volume(clavicular)-talking volume
2) Complementary volume (intercostal)-medium intensity exercise breathing
3) Supplementary volume (diaphragmatic)-high intensity level exhales
4) Residual (reserve)-which we have unless a lung is punctured or we expire

So..learn to breathe, learn to breathe while activating the core stabilizers and then learn to inhale during he Eccentric Phase and exhale during the Concentric Phase.

For some more reading on breathing…

By Leon Chaitow from Massage and Body Work Magazine. Click the link below

http://leonchaitow.com/PDFs/UnderstandingBreathing_MNB_JJ_07.pdf

More from Chaitow on breathing and back pain

http://leonchaitow.com/PDFs/pdfBackPainAndBreathing.pdf

Alison K McConnell, BSc, MSc, PhD, FACSM has a great piece on breathing and performance if you want to sink your teeth into something.

http://www.concept2.co.uk/training/breathing.php

Harms et al’s work “Effects of Respiratory Work on Exercise Performance” is worth the once over as well.

There are many other experts to read to deepen your understanding of a complex but seemingly simple subject, but I hope this helps!

Thanks for reading and watching!

Eric Beard
Athletic Performance Enhancement Specialist
Corrective Exercise Specialist
theericbeard.blogspot.com
www.ericbeard.com

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Two videos for you tonight. the first is about 8 minutes and in it I cover the importance of blogging.

The second video is a little longer, but it builds on the importance of blogging and takes you through a step by step process of how to start your own blog! The screen shots are a few seconds behind my voice, but you can still follow along. Instead of waiting to do it another night, I wanted to just take action and get you going in the right direction. I apologize, but about 1/2 way through or so my mouse acts up on me and there is a dead space for about 60 seconds. Stay with it, fast forward if you can. So get to watching and START BLOGGING TODAY!!!

Do not wait for perfection-TAKE ACTION!

Be the the change that you want to see in the world- Mahatama Ghandi (or Michael Jackson’s Man in the Mirror if you are not into the Mahatama)

Eric Beard
Corrective Exercise Specialist
http://nasmproateam.blogspot.com/
theericbeard.blogspot.com
ericbeard.com

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If you are looking for more info on my NASM PRO A-Team check out my new blog that I started just for you!

One short 23 second funny video and one 4 minute 42 second informative one plus a few paragraphs. I am fired up!

http://nasmproateam.blogspot.com/

Check it out!!

Back with more on Corrective Exercise and more Monday or Tuesday!

Eric Beard
Athletic Performance Enhancement Specialist
Corrective Exercise Specialist
theericbeard.blogspot.com
www.ericbeard.com

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Here are a few quick videos to try and answer some questions.

This is a funny 23 second clip that I shot tonight while I was buying food for my lab, Murphy, at the pet store.

This reminds me of the grind that most people are caught up in in “the real world”. A boring treadmill that doesn’t get you anywhere. Never mind that the poor guy that decides to join the race just gets repeatedly trampled by the fella who is laser focuses on working harder…not smarter…This video represents so many things for me, I can’t believe that I just shot this at the pet store, I just thought it was cool to see this little guy bombing around and then the other guy just hurls himself right on the wheel! Is this real life or what??? Never mind how this relates to our clients!

Don’t get caught on the treadmill struggling to get nowhere!

And don’t run other people over on the way…lift them up! Move, touch and inspire them! that is our call. NASM Pro is a powerful vehicle that will multiply our efforts and the ATeam, the organization that I am starting is going to lead the way.

I have invested countless hours and tens of thousands of dollars into my education, and continue to do so every single day with topics like; human movement, corrective exercise, biomechanics…but also personal and professional development, marketing, psychology, Internet marketing (there was 7,700,000 hits for “personal trainer” on Google today…were you one of those? I have so much to share with you and as out team grows you can push content up to the rest of our group and share what you know too! We can really support each other.

Do you want to leverage your time and efforts? Work smarter not harder? Then join the ATeam and let’s make a bigger difference together!

Feel free to share this site with others and please let me know if you have any questions, even better, send me an email or leave a comment and I will make sure to email you before this thing kicks off to everyone else. Remember…to join the team, you must sign up under my code!

Short list of NASM PRO features; brand new exercise library, anatomy library, updated research library, a safe and legal way to individualize nutrition and supplement plans for your clients and enjoy a revenue sharing program with products like bands, balls, rollers and supplements sold to your clients (or bought for yourself) through the site, and the killer ATeam section I will be running JUST FOR US!!!!

It will be easier to help more people and make more money with this system.

In the mean time, I will use this blog to start coaching the team for FREE. I will have another post up for you by Tuesday morning at the latest.

Feel free to post comments or ask questions and share with others.

That’s it for tonight for me!

Change a life!

Eric Beard
Corrective Exercise Specialist
theericbeard.blogspot.com
ericbeard.com

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