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And so people don't want to argue with fixing their balance, they might argue with improving their proprioception, which is basically a skill, right is coordination at a particular skill. But what bothers me about the fitness industry is that it has sold proprioception as balance, because balance seems to have more value as a buzzword than proprioception. Not understanding not being informed as to whether or not they're upright or not, but if you put that person on a BOSU ball, which is basically proprioceptive training, it's not helping their sensors, they need to see a specialist and ear, nose and throat specialist, an eye doctor, you know, someone that's going to address that neuropathy, in order to really fix their equilibrium issue. So when someone says, you know, I lose my balance, well, they could have inner ear problems, he could have visual problems, they could have, you know, neuropathy problems, and those things are contributing to them. And as people get older, their senses start to deteriorate their eyes, they're there, they have neuropathy, so they don't feel their feet as much, right. Also, the bottoms of your feet, and your eyes are the sensors that basically inform you, whether you're standing upright, or leaning to the right are about to fall, whether the ground you're standing on is flat or not the that is actually balanced. So I think you'd agree that many physical therapists and trainers misuse the word balance when they refer to doing specific type of exercises that improve balance, aren't they really referring to improving proprioception rather than balance? And isn't proprioception and balance two different things?ĭoug Brignole 1:53 Yes, absolutely balances equilibrium. And here, here's another topic where that's fraught with a lot of different belief systems. You know, we started this whole talk, you know, talking about myths and belief systems. In this episode, we discuss balance and core training intensity and something called reciprocal intervention. This is part three with Doug Brignole, on his website, Doug aptly describes himself as a bodybuilder on the outside, and a science nerd on the inside. It's our listen back to classic interviews with some of the best high intensity gurus, master trainers, researchers and doctors in the business. Welcome back to the inform fitness podcast rewind. We cover the exercise protocols and techniques of Adoms 20 minute once a week workout, as well as sleep recovery, nutrition, the role of genetics in the response to exercise, and much more.Īdam 0:56 Greetings, Adam here. And with the opinions of leading experts and scientists, you'll hear scientific based up to the minute information on a variety of subjects. He aims to debunk the popular misconceptions and urban myths that are so prevalent in the fields of health and fitness. Our email address is REWIND / Doug Brignole Part 3 TranscriptĪrlene 0:01 The Inform fitness podcast with Adam Zickerman is a presentation of inform fitness studios specializing in safe, efficient, personal high intensity strength training, in each episode Adam discusses the latest findings in the areas of exercise nutrition and recovery, the three pillars of his New York Times best selling book, The Power of 10. We would love to hear from you with your questions, comments & show ideas… Enjoy!Īs always, your feedback and suggestions are always welcome.Īdam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution: In part 3, Doug & Adam talk about Balance & Core training, intensity, reciprocal innervation. On his website Doug describes himself as “Bodybuilder on the outside & science nerd on the inside.” This is the 3rd of 3 parts with veteran competitive bodybuilder, “biomechanics” expert, author and public speaker Doug Brignole. Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we’ve had with the high intensity gurus & master trainers… names like Martin Gibala, Bill DeSimone, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff. While organizations are looking to rationalize their e-commerce spend, they are also looking internally at ways that they can streamline their marketing efforts and bring together disparate departments under the same roof. So, if I took those same dollars and put it all on Amazon, what will happen?” Breaking down operational silos to create e-commerce synergies If you're not online and you're not advertising, aren’t going to buy it period. “ Some of these models are starting to feel like pay-to-play. “ Instacart is a good example that we're trying to really understand getting what we’re putting in,” Hicks said. " They'll come back to us and say we want to give you free space, or we want to do a test and learn with you to prove that spending money on our platform is worth it."Īs part of this e-commerce rethink, Bumble Bee is also doing a lot of testing and learning when it comes to advertising on digital grocery apps and experimenting with what shifting budget dollars from one app to another would do for their brand, Hicks said. " A lot of times, they will come back to us and say we want to give you X for free just to show you that your dollars will go really far," Hicks said. So, starting this year and these quarters, we're looking at what we have and who we start divesting and defunding." Rationalizing marketing spending: Focus on the big and smallĪs part of that divesting strategy, Bumble Bee is prioritizing its e-commerce spend on retailers with a proven ROI while also using several strategies to find less expensive avenues for e-commerce marketing, Hicks noted.įor one, Bumble Bee has found success with taking a small portion of their e-commerce budget-even just a thousand dollars-and purchasing advertisements in a smaller, regional retailers like Giant Eagle that might have a more precise consumer reach, she said.Īnd when Bumble Bee had to have those conversations about reducing e-commerce marketing spend with its retail partners, some retailers were actually willing to offer some form of free advertisement in hopes to entice them into their programs, Hicks found. " What we've done to date ever since our e-commerce business has been around is we're trying to spread like peanut butter the money to absolutely everyone, and our ROI is good in some and bad in some. Of course, we have the Walmart, and, and Instacart, but then you have all other national retailers, and then you have regional retailers," Hicks said. And many brands are faced with taking a very finite pool of money and deploying it strategically to grow their brands online, Hicks explained. When it comes to e-commerce marketing, brands have a host of options from paid search, media, and other ads from a range of different online retailers and grocers. Emulsifiers, stabilizers, hydrocolloids.Chocolate and confectionery ingredients.Carbohydrates and fibers (sugar, starches). Plant-based, alt proteins, precision fermentation. Repeat the motion for another cable crunch. Release the crunch and return to the start position, with back slightly arched. At this point, force a few more inches into the crunch. However, back pretty much stays parallel to the floor, within the range of the arching and curling.Īt some point, you will not be able to go further because your abs will begin fatiguing. If you keep it arched, you’ll have difficulty with form.įor cable crunches, you will be arching low back (when you uncurl), and then rounding (when you curl). This is normal.Īs long as elbows are on track to meet thighs, you know you are cable crunching properly.Īs you progress into the curl, round out the back. However, elbows will probably not make it to your thighs. If elbows hit the floor, you are not cable crunching correctly. Now, without losing that 90-degree angle with your legs, curl trunk as though you want to touch elbows to thighs. Your back is parallel to floor in this start-position, though it should have a slight arch. Forearms should be parallel to each other. While holding rope, place inside of forearms tightly against ears. Maintain this angle throughout the entire cable crunch set. Set yourself up in the start-position: upper legs vertical, forming 90-degree angle with lower legs. Grab rope while standing, then get to knees.ĭetermine where knees should be on the floor (use a mat), so that if you were to bend forward at the pelvis, your head will have room to come down without grazing the weight stack. Use the rope for the hand device, and hold it just above the knobs or knots. For women, 80-100.ĭo not assume this is too light, because when you bring proper form and 20-35 reps into the picture, this much-lighter weight will be challenging. For best results with the cable crunch, your rep range should be 20-35. If the weight is heavy enough, you will not be able to curl your trunk/abs in as tightly as possible. Using too much weight will prevent you from using correct form. Many people make the mistake of pulling the weight down with their hands, yanking with forearms and shoulders, fooling themselves into thinking their abs are doing this work. This way, they integrate with your head, and become part of the weight you are pulling. To avoid getting arms involved, they must be firmly against sides of head. Thighs should form a 90-degree angle with calves. So when you do cable crunches, duplicate this position. Regular ones are often performed with legs positioned up in the air, thighs vertical, and calves horizontal: a 90-degree bend. When you perform cable crunches while sitting on your heels, this sabotages best effort at curling in the trunk and abs.Īgain, think of a regular crunch. This is a common mistake with cable crunches: The person keeps back straight while bouncing up and down from the lower back. Merely bobbing up and down from a lower-back pivotal point will not target the abs. So when you do cable crunches, this same motion should be happening: back flexion. When you do a typical crunch, your trunk folds up and your head comes towards thighs. Think of the cable crunch as an inverted crunch.
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