Always Move Well


What do achieving a weight loss goal, hitting a target number on your back squat, or improving a score on your favorite workout have in common? All three, like many of our other goals in the gym, are performance-based goals. That means, while there is a large temptation to take shortcuts to achieve them (for example, by taking the newest, self-proclaimed game-changing supplements on the market), these are goals you can achieve without putting an unneeded strain on your wallet. 

Most of the tools that will bring you closer to your goals are straightforward. You know that if you improve your nutrition you will likely see improved fat loss. You also know that if you increase sleep quality you will see performance metrics improve. The trick is knowing how to do these two things well enough to create change.  

But what else can ANYONE do to perform at a higher level? No matter what your goal is, there is nothing that moves people forward like intentional movement. For one client, movement may be moving a heavy bar. For another, it may be trying to move in a way that improves body composition before a specific event like a wedding or a family beach trip. Movement varies from person to person. But, the fundamental focus is always the same for my clients: if you want performance results then you need to move well. Below are two ideas about movement that touch upon most of what we do in the gym:


Notice that I did not say all performance hinges on proper movement. If you want to lose 15 pounds, then simply beginning to move, whether that is taking an hour every day in the gym or walking a mile after work, may see you lose those first five pounds. However, it is moving with intention will help you lose those final 10. If you want to deadlift 250 pounds, decent movement may get you above 200. However, great movement will allow you to deadlift even more than your initial goal. I just finished going through three one-on-one personal training sessions with a new member. Through his first week of classes he was able to squat 215 pounds, whereas before he said he stopped around 185 pounds because of knee pain and discomfort. Did he increase his strength by 30 pounds in three weeks? Probably not. Did he increase the height of his “performance ceiling” by moving with proper execution? Without a doubt. Movement is the deciding factor on how well any given person can express true ability. The best part was that after he finished the class he commented that he felt like he could have definitely done more but wanted to make sure he was performing it properly.


When we begin on a path toward our goals, we put a great deal of thought and effort into diet and sleep, all while having very limited understanding on proper movement and how to increase “movement hygiene.” This causes them to cap their results either from stagnant training or possibly even a derailing injury that actually pushes them farther from their original state. When working with athletes my overarching goal is long term health and wellness that begins to shift into a form of fitness that is sustainable for many years to come. True performance doesn’t derail you later but instead continues to evolve as you continue to move well.

So when you go to train today think about moving intentionally and work hard to make everything you do during that session matter. If you feel like movement is an area that you struggle in because of physical limitations or even just a lack of knowledge on the subject then schedule a Free Intro with us to see how have a coach either in group setting or a one-on-one setting can completely change the way you view exercise. At South Landing we work to “always move forward” in a way that takes you where you want to go. Let proper movement be a foundational piece of your journey and you will notice the road to results isn’t that rocky after all.