Always love your take on things. I am 59 and was a personal trainer and fitness instructor for 28 years. While I'm out of the industry now as a career, I still love working out and also listening to you, Shredded Sports Science and TeamForNeverLean for sane and valid information. It boggles my mind how the internet is now a massive source of misinformation and lies. Thanks!!!!
Maybe it’s the cardigan, maybe it’s the amount of knowledge shared in such a short video but this video gave me such a feeling that you would make a phenomenal exercise science professor 😊❤
Yay! Bowling, basketball, and dance-3 of my favorites! This is really helpful. I could’ve used this information when I was younger. I played basketball for 6ish years, danced for 10, and I was on the bowling team for 3 years when I was younger. I miss doing the sports.
I want to add that your goal can also just to be to do something. I'm 10 weeks postpartum and have been back to the gym for a couple of weeks. Literally my only goal is to go and do a workout. I have to be super flexible with my schedule and don't always make it to the gym the 2-3 days a week I want to. I can't stick to a plan, I don't even have the headspace right now to build a functional workout plan. I just put together 3 workouts with exercises I like and a general idea of working my whole body, and I try to go do them every week. That's probably all I'm going to do for the next year or so until I have more time to devote to more specific goals. I want to get back to running someday when I can afford new shoes but that's not a priority. Fitness is lifelong, you don't have to reach a goal in three months or six months or even next year. Just showing up is an accomplishment! Anyway, great video 😊
Oh yes of course! But remember, if your goal is to simply do a workout to build consistency, your workout is functional. THAT is a functional workout plan. There's no specific set of exercises that makes a workout functional.
Brilliant plan, may I say. I found postpartum I was constantly having to change tactics for regularly working out, and I got quite disheartened...but I did get in to a new groove and you will too! (I hope that's encouraging!)
Ahh that lat lunge plate drag-I love that so much. I was playing around with a cable lat lunge the other day and didn't love it. This is awesomeeeee. You're awesome.
Your comment about pushups during commercials makes me think of I've made such a time to stretch daily (or most days) during nighttime TV watching. I just jump onto the floor and BAM it's stretching time!
When I first started working out my trainer kept saying I should add two days of functional training and I never understood what that meant. This video makes so much sense. I think the reason I haven't seen great results is because there's no real specific goal so the workouts don't really have any direction. I don't think I'm even including a good variation in terms of movement. Time to re evaluate my workout plan!
In the past year, I have had to rewire my thoughts on exercise and what works for me and what doesn't. The most important thing to me is that I get some activity in every day, even if it's just a short walk. That doesn't mean I put strength training on the back burner, but doing *something* is always better than doing nothing, so if I only have gas in the tank for that short walk and not a 30 minute strength training session, that's fine. That day is still a success. I admit it's not always easy to stick to this mindset, but I'm working on it.
I absolutely LOVE this mindset! I think it’s also a great reminder to people that we go through different phases of life where priorities shift. You’re doing great ❤️
@@JustinaErcole I finally joined the Fitt Club today after finishing your month-long advanced athletics program. I've learned so much from you and can't wait to take more classes!
Such an informative video! I’ve always heard the term functional training but never knew what it meant until now! Do you have any tips for building muscle all over? I know there’s a nutrition component but any functional training tips? Thank you!
to boost: This video is really good. All sports-specific exercises were interesting. I really like basketball, but don't play as I'm into swimming and calisthenics. liked and subscribed.
I play netball, not big in the US so you may not have even heard of it but it's quite popular here in New Zealand 🇳🇿 It's derived from basketball originally but has grown in it's differences over the years. Netballers are prone to ankle and knee injuries due to the fast changes of direction. Would you consider the basketball example in the video to be the same for netball or would you recommend something different? Thanks for the video- I found it really interesting, and thanks so much for your time 😊
Didn't have time to watch it till today, and again, great video!! Do you think I could use some of the drills for running? Maybe the hip pails rails for basketball and the hip adduction for soccer? I've gone back into running after a really long hiatus or inconsistent period of time due to COVID (which messed with my lungs). Very happy to be running 2-3 times a week again + strength training 2/week. I think some of the drills you explained (along with specific calf/soleus/ankle work I've been doing) would really help. Thank you so much for your amazing work!! ❤
Great info! I’m enjoying your strength workouts on the Fitt Club. I’ve worked up to using 15 pounds, which is big for me. I think the 30-60 second rests in the workouts helped me to progress. I believe I’m gaining more muscle too, and my clothes are a little looser. 😊
My goal for this year was to do a proper push-up and one unassisted pull-up and this is so helpful. I have been focusing more on training specific to those goals but I barely do them more than twice a week. With pushups, I wanted to know, is it still of any use if I use the bands to do one from the toes, or if I don't go as deep? Or should I stick with incline until I can go deep enough? And my biggest problem is that I can never seem to do push-ups and chest presses in the same session :/ Like, if I start with push-ups, my bench is weaker even if I take rest, and if I start with bench, my pushups are god awful. Also, very unrelated: but do you have any general recommendation on training for swimming? I only do front crawl, and always wonder how I can make myself faster.
hey! a band is an option, but it takes out the hardest part of the push up (coming up). I prefer utilizing a few other options like dead stop and lower push ups instead to bridge the gap. i would say you have two options. separate out push ups and chest presses on separate sessions. OR choose one skill that's your main focus and just accept that the other one will be weaker during the workout. that's totally fine because it's legit the same movement pattern. for swimming, i'm not super knowledgable but it seems like a front crawl requires a lot of shoulder mobility (specifically through extension/flexion) as well as thoracic rotation. maybe play with some reciprocal and/or rotational pulling drills?
@@JustinaErcole Awesome! thanks a ton :) I'll focus on negatives or deadstops then because yeah the band makes me think I can actually do one when really the band is helping me !
Could you do a video on running. Looking to get back into it next year but it’s hard finding Videos that balance both strength training and running. Specifically being able to do anywhere from a mile to a 5k.
Holy smokes, I’ve had more limited external hip rotation on one side since a labrum repair a few years ago. This drill loosened it up a bit and felt great! Do you think you could share a ‘bare minimum’ of strengthening drills for the small muscles that you would add to a ‘big’ weight workout to maintain joint stability? I have hypermobility in all my joints and weight training helps a lot but I usually end up needing to strengthen the ‘helper’ muscles, especially in my hips (ie, clamshells and similar) and my shoulders (rotator cuff). Getting those done as quickly as possible would be so helpful for me.
Honestly, it's going to depend person to person what those drills would be! But i do offer mobility assessments and have an entire mobility program coming next month :)
I stopped doing upper body because my new job has been destroying my upper body. Been sore everyday. Went from a cardio dominate job to a heavy lifting and in the cold job. So I’ve just been doing glutes legs and core
Thank you for yet again sharing such informative content 💖 any recommendations for a stiff ankle? I got it injured when I was 13 and as I age, it keeps getting stiffer. I've noticed that it makes my squats uneven, unless I pay extra attention. And when I try pistol squats... Oh well, it just won't happen on the affected side 😅
i'm not sure where the restrictions is (dorsiflexion, eversion, inversion, etc.) so it's hard to recommend something specific. but once you find out the restriction you can implement a PAILS RAILS drill to create more space in the joint!
Hey Justina! Not sure if this is quite related or not, I am currently doing your functional strength program and starting getting a weird sensation on my outer left knee, was told it's IT band related and I'm strengthening already strong muscles and not helping my weaker ones in the glutes. Do you have any recommendations for this? If it helps I do work from home and sit at a desk a lot. I do try to do 3/4 weights workouts a week, 1 hour minimum walking every day and 10 minutes of yoga each morning. Any suggestions you may have would be awesome. Thanks so much for sharing your knowledge, it's reshaped my exercise approach for the better 😁
Hey! I'm not totally sure what could be going on. Did someone tell you that you're using more of your TFL rather than glute complex during exercises which is causing your IT band to be overly taught? If so, this would be something your physical therapist (whom I'm assuming gave you this assessment) should handle and help you with. Let me know if I can be of any additional help!
Hi Justina do you have tips on a full sit up goal, my client can only do crunches. She does have quite a bit of fat round her middle and she hates that she can’t do an actual sit up.
I have 4 year old twins, one with autism. He elopes every time we have a family outing (he's literally the fastest kid alive). I am curious what routine other than sprints would help. Once I catch him I have to carry a writhing 40lb headstrong kid to the car lol. I'm sore almost every weekend due to this 😂
Sprints are a fine option, but you’re not really max all out sprinting for him I assume. I would focus more on acceleration, deceleration, and changing directions!
Not meant to hate, but doesn't "functional" depends on the type of activity your exercise is meant to prepare you to do? I imagine what is considered functional training for a professional boxer, an elderly person, a dancer, a construction worker, etc...will heavily vary, as the daily lives of each of them are highly distinct, no?
Always love your take on things. I am 59 and was a personal trainer and fitness instructor for 28 years. While I'm out of the industry now as a career, I still love working out and also listening to you, Shredded Sports Science and TeamForNeverLean for sane and valid information. It boggles my mind how the internet is now a massive source of misinformation and lies. Thanks!!!!
You’re so welcome!
It really is, and not only with regards to fitness. Pretty much everything is a lie!
@christinelamb1167 agreed!
Maybe it’s the cardigan, maybe it’s the amount of knowledge shared in such a short video but this video gave me such a feeling that you would make a phenomenal exercise science professor 😊❤
Awww thank you! Definitely not qualified for that yet, but maybe one day :)
Yay! Bowling, basketball, and dance-3 of my favorites! This is really helpful. I could’ve used this information when I was younger. I played basketball for 6ish years, danced for 10, and I was on the bowling team for 3 years when I was younger. I miss doing the sports.
It’s never too late to get back into them!
I want to add that your goal can also just to be to do something. I'm 10 weeks postpartum and have been back to the gym for a couple of weeks. Literally my only goal is to go and do a workout. I have to be super flexible with my schedule and don't always make it to the gym the 2-3 days a week I want to. I can't stick to a plan, I don't even have the headspace right now to build a functional workout plan. I just put together 3 workouts with exercises I like and a general idea of working my whole body, and I try to go do them every week. That's probably all I'm going to do for the next year or so until I have more time to devote to more specific goals. I want to get back to running someday when I can afford new shoes but that's not a priority. Fitness is lifelong, you don't have to reach a goal in three months or six months or even next year. Just showing up is an accomplishment!
Anyway, great video 😊
Oh yes of course! But remember, if your goal is to simply do a workout to build consistency, your workout is functional. THAT is a functional workout plan. There's no specific set of exercises that makes a workout functional.
Brilliant plan, may I say. I found postpartum I was constantly having to change tactics for regularly working out, and I got quite disheartened...but I did get in to a new groove and you will too! (I hope that's encouraging!)
Ahh that lat lunge plate drag-I love that so much. I was playing around with a cable lat lunge the other day and didn't love it. This is awesomeeeee. You're awesome.
As are you friend!
practical and info-packed, thank you Justina
Your comment about pushups during commercials makes me think of I've made such a time to stretch daily (or most days) during nighttime TV watching. I just jump onto the floor and BAM it's stretching time!
Perfect!
Love this. Thanks for including those specific mobility drills (taking notes for dancing). Can’t wait for your mobility program 😊
so glad you enjoyed! and the program drops monday :) !!!
I think I have absorbed so much info from following you, I now naturally run through this checklist each week with my training!
Love love love that!
This is the first video I have watched from Justine. I have quickly subscribed. One of the most knowledgeable trainers I have watched
I’m honored!! Grateful to have you here ❤️
When I first started working out my trainer kept saying I should add two days of functional training and I never understood what that meant. This video makes so much sense. I think the reason I haven't seen great results is because there's no real specific goal so the workouts don't really have any direction. I don't think I'm even including a good variation in terms of movement. Time to re evaluate my workout plan!
I would ask your trainer what they mean. I would be wary of their definition if there doesn’t seem to be much rhyme or reason.
In the past year, I have had to rewire my thoughts on exercise and what works for me and what doesn't. The most important thing to me is that I get some activity in every day, even if it's just a short walk. That doesn't mean I put strength training on the back burner, but doing *something* is always better than doing nothing, so if I only have gas in the tank for that short walk and not a 30 minute strength training session, that's fine. That day is still a success. I admit it's not always easy to stick to this mindset, but I'm working on it.
I absolutely LOVE this mindset! I think it’s also a great reminder to people that we go through different phases of life where priorities shift. You’re doing great ❤️
Fantastic information! SO glad to find your channel!!! The plate drag is brilliant!
so happy to have you here!
Love all your videos - this one is no exception! And WHERE did you get that adorable cardigan?? Thanks for all you do!
thank you! my mom bought it for my last christmas so i'm not sure :)
@@JustinaErcole I finally joined the Fitt Club today after finishing your month-long advanced athletics program. I've learned so much from you and can't wait to take more classes!
Hidden gem channel.
aw thank you!
Such an informative video! I’ve always heard the term functional training but never knew what it meant until now! Do you have any tips for building muscle all over? I know there’s a nutrition component but any functional training tips? Thank you!
I made a whole video on hypertrophy training two months ago!
Justina, THIS is so helpful, thank you!
Glad it was helpful!
to boost:
This video is really good. All sports-specific exercises were interesting. I really like basketball, but don't play as I'm into swimming and calisthenics.
liked and subscribed.
happy to have you here!
This is so useful! Great video
glad you enjoyed!
So much useful information 🤯 thank you!
You're so welcome!
I play netball, not big in the US so you may not have even heard of it but it's quite popular here in New Zealand 🇳🇿 It's derived from basketball originally but has grown in it's differences over the years. Netballers are prone to ankle and knee injuries due to the fast changes of direction. Would you consider the basketball example in the video to be the same for netball or would you recommend something different? Thanks for the video- I found it really interesting, and thanks so much for your time 😊
yes, but i'd also include plyos and directional changes in your training!
Didn't have time to watch it till today, and again, great video!! Do you think I could use some of the drills for running? Maybe the hip pails rails for basketball and the hip adduction for soccer? I've gone back into running after a really long hiatus or inconsistent period of time due to COVID (which messed with my lungs). Very happy to be running 2-3 times a week again + strength training 2/week. I think some of the drills you explained (along with specific calf/soleus/ankle work I've been doing) would really help.
Thank you so much for your amazing work!! ❤
I made a whole video about running two years ago that has some tips! But I’m not a runner or a run coach so you may want to ask someone else too haha
Great info! I’m enjoying your strength workouts on the Fitt Club. I’ve worked up to using 15 pounds, which is big for me. I think the 30-60 second rests in the workouts helped me to progress. I believe I’m gaining more muscle too, and my clothes are a little looser. 😊
I’m so glad you’re enjoying it!
This was a great video!
so glad you enjoyed!
Another great vid! 🎉
Glad you enjoyed!
My goal for this year was to do a proper push-up and one unassisted pull-up and this is so helpful. I have been focusing more on training specific to those goals but I barely do them more than twice a week. With pushups, I wanted to know, is it still of any use if I use the bands to do one from the toes, or if I don't go as deep? Or should I stick with incline until I can go deep enough?
And my biggest problem is that I can never seem to do push-ups and chest presses in the same session :/ Like, if I start with push-ups, my bench is weaker even if I take rest, and if I start with bench, my pushups are god awful.
Also, very unrelated: but do you have any general recommendation on training for swimming? I only do front crawl, and always wonder how I can make myself faster.
hey! a band is an option, but it takes out the hardest part of the push up (coming up). I prefer utilizing a few other options like dead stop and lower push ups instead to bridge the gap.
i would say you have two options. separate out push ups and chest presses on separate sessions. OR choose one skill that's your main focus and just accept that the other one will be weaker during the workout. that's totally fine because it's legit the same movement pattern.
for swimming, i'm not super knowledgable but it seems like a front crawl requires a lot of shoulder mobility (specifically through extension/flexion) as well as thoracic rotation. maybe play with some reciprocal and/or rotational pulling drills?
@@JustinaErcole Awesome! thanks a ton :) I'll focus on negatives or deadstops then because yeah the band makes me think I can actually do one when really the band is helping me !
Great video! 😊
so glad you enjoyed it!
Could you do a video on running. Looking to get back into it next year but it’s hard finding Videos that balance both strength training and running. Specifically being able to do anywhere from a mile to a 5k.
I actually have one from 2 years ago!
Great information. On a side note, this sweater is beautiful on you.
Thank you!
Holy smokes, I’ve had more limited external hip rotation on one side since a labrum repair a few years ago. This drill loosened it up a bit and felt great!
Do you think you could share a ‘bare minimum’ of strengthening drills for the small muscles that you would add to a ‘big’ weight workout to maintain joint stability? I have hypermobility in all my joints and weight training helps a lot but I usually end up needing to strengthen the ‘helper’ muscles, especially in my hips (ie, clamshells and similar) and my shoulders (rotator cuff). Getting those done as quickly as possible would be so helpful for me.
Honestly, it's going to depend person to person what those drills would be! But i do offer mobility assessments and have an entire mobility program coming next month :)
I stopped doing upper body because my new job has been destroying my upper body. Been sore everyday. Went from a cardio dominate job to a heavy lifting and in the cold job. So I’ve just been doing glutes legs and core
This was so helpful! Do you think functional training for ice skating would be similar to that of dance? 🤔
similar but probably WAY more adductor strength!
Thank you for yet again sharing such informative content 💖 any recommendations for a stiff ankle? I got it injured when I was 13 and as I age, it keeps getting stiffer. I've noticed that it makes my squats uneven, unless I pay extra attention. And when I try pistol squats... Oh well, it just won't happen on the affected side 😅
i'm not sure where the restrictions is (dorsiflexion, eversion, inversion, etc.) so it's hard to recommend something specific. but once you find out the restriction you can implement a PAILS RAILS drill to create more space in the joint!
@JustinaErcole oh yes sorry I forgot to mention it's in the dorsiflexion! I'll try that thank you 💖
@@ValentinaBuzzoni89 got it! Try the drill: ankle dorsiflexion PAILS RAILS. I'm sure you can find it on youtube :)
Hey Justina! Not sure if this is quite related or not, I am currently doing your functional strength program and starting getting a weird sensation on my outer left knee, was told it's IT band related and I'm strengthening already strong muscles and not helping my weaker ones in the glutes. Do you have any recommendations for this? If it helps I do work from home and sit at a desk a lot. I do try to do 3/4 weights workouts a week, 1 hour minimum walking every day and 10 minutes of yoga each morning. Any suggestions you may have would be awesome. Thanks so much for sharing your knowledge, it's reshaped my exercise approach for the better 😁
Hey! I'm not totally sure what could be going on. Did someone tell you that you're using more of your TFL rather than glute complex during exercises which is causing your IT band to be overly taught? If so, this would be something your physical therapist (whom I'm assuming gave you this assessment) should handle and help you with. Let me know if I can be of any additional help!
My goal is getting my first pull up! Any tips on specific exercises to get there? Thank you!
i have a whole video about getting your first pull up and a free 4 week pull up guide!
m.th-cam.com/video/OfvtSZi3rpg/w-d-xo.html
Hi Justina do you have tips on a full sit up goal, my client can only do crunches. She does have quite a bit of fat round her middle and she hates that she can’t do an actual sit up.
try assisted eccentric sit backs to start!
@ thank you ☺️
I have 4 year old twins, one with autism. He elopes every time we have a family outing (he's literally the fastest kid alive). I am curious what routine other than sprints would help. Once I catch him I have to carry a writhing 40lb headstrong kid to the car lol. I'm sore almost every weekend due to this 😂
Sprints are a fine option, but you’re not really max all out sprinting for him I assume. I would focus more on acceleration, deceleration, and changing directions!
If dance isn't a sport then golf definitely isn't.
hahaha i think it depends on how you define sport
Not meant to hate, but doesn't "functional" depends on the type of activity your exercise is meant to prepare you to do? I imagine what is considered functional training for a professional boxer, an elderly person, a dancer, a construction worker, etc...will heavily vary, as the daily lives of each of them are highly distinct, no?
Did you watch the video? I addressed this immediately.
@@JustinaErcole You indeed addressed! That's my bad for listening on the background not paying enough attention.