Push-Ups and Burpee’s



The most common things I hear when I meet new clients are, “Don’t make me do push-ups/burpees!”, or “I won’t train with you if you give me push-ups/burpees!”. Believe me, I get it! My biggest weakness in training is my upper body strength and the dreaded push-up.

However, I implore you to really think about what the whole purpose of seeking out a personal trainer is. Why tell me what you refuse to do if you are truly seeking change?

Right now, we are in one of the biggest months for the fitness and wellness industry because people are making resolutions to lose weight, eat healthier, and overall just be a better version of themselves.

In order to be a better you, don’t you have to challenge yourself? Don’t you have to really change?

When training clients, if they really physically are incapable of doing a specific task, it’s my job to give them an alternative version. Therefore, if you can’t do a standard push-up, we can elevate you so you can eventually work yourself down to a regular push-up!

Regression is not something to sneer at, nor is it something to be ashamed of. So remember that wherever you are right now is where you are meant to be. If you don’t challenge that standard and if you completely refuse to do things you struggle with, how can change really happen?

Push-ups and burpee’s are not the enemy and even if they are a challenge, there are ways to bring that challenge to whatever level you are currently. Once you are able to add the push-up and hop into a burpee, that feeling of being able to successfully execute these challenges is indescribable.

As a member of Sacred Roots Holistic Healing, I am proud to bring to you working out in a safe and educational environment. An environment that truly wishes to help our clients conquer their obstacles and really achieve the long-term changes they are looking for!

Please don’t hesitate to seek our help! For more content and instructional videos, check out my future blog posts and our app!

Low back pain and foam rolling


So many people suffer from low back pain on a daily basis. Also, so many people focus on the lower back muscles as the culprit, but have you ever considered there could be other reasons? (WARNING: Please do not foam roll your lower back muscles)

One of the biggest reasons for low back pain is muscle imbalances. Maybe your quads dominate your daily movement, or maybe your hamstrings dominate. Maybe your lats are too tight. Maybe you sit at a desk for most of your day and your hip flexors are constantly shortened.

People tend to live in a constant state of unbalanced muscles and don’t realize this until there is a problem. Low back pain is a huge problem and it is one that can be gradually improved with a little daily maintenance.

The main spots to foam roll if you have low back pain really are dependent on your own imbalances. Each individual moves throughout their day differently. We compensate for muscle imbalances in various ways.

If you want to see some good spots for foam rolling to help with low back pain, check out my videos!

Hint: Some places to try foam rolling for low back pain are- Lats, Hip flexors, Hamstrings, piriformis/glutes (The piriformis is a muscle that is often tight and rests right on top of the sciatic nerve. If you are suffering from shooting pain due to this pinching, you can try this foam rolling technique).

Postural Distortion

Megan Hanriot CPT CES PES NWC

As a corrective exercise specialist, the very first assessment I give new clients helps me to determine how they move in their day to day environment and through this, their postural distortion patterns. Postural distortion patterns are defined as predictive patterns of muscle imbalance.

There are three common distortion patterns, pronation distortion, lower cross syndrome, and upper cross syndrome. Each of these patterns can either be exhibited by themselves, or people can have multiple at the same time.

With pronation distortion, the main issues are lower leg muscle imbalances and foot pronation, or flattening of the foot. Pronation distortion affects the ankles as well as the knees. In order to combat this, I have clients perform balancing exercises to challenge their leg muscles and ankle/knee stability.

With lower cross, you can see an exaggerated sway in your lower back, which tends to lead to low back pain. Here, clients benefit from learning stabilizing exercises and dynamic movements that encompass the thighs, glutes, and core. Many individuals with lower cross tend to spend more time sitting and less time on their feet, so it’s important to introduce walking as a regular daily activity.

Upper cross is characterized by a forward head and rounded shoulders. Special strengthening exercises can help to build up the muscles in your upper back to help pull your shoulders and head back in place.

Corrective exercise is about building and creating a stronger and more balanced body, but remember that before we strengthen our weak muscles, we lengthen the tight muscles. Keep on the lookout for my corrective exercise videos and remember to check my blog for more information on building a stronger you!

Corrective Exercise

Megan Hanriot CPT CES PES NWC
What exactly is corrective exercise? According to NASM (National Academy of Sports Medicine), corrective exercise is a technique that leverages an understanding of anatomy, kinesiology, and biomechanics to address and fix movement compensations and imbalances to improve the overall quality of movement during workouts and in everyday life.

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