Angelo Gala

How to Effectively “Cue” a Client

March 7, 2018 By Angelo Gala Leave a Comment

Angelo Gala coaching

We all know that communication skills can make or break any relationship. As a coach, you may possess all the knowledge in the world about progressions, regressions, proper loading parameters and rest intervals. But, if the delivery of the material is not understood, your good intentions may fall short. You may even lose an excellent client to a less experienced but more articulate coach. As a coach, learning how to effectively communicate your skillset with your clientele during a training session is paramount.

It’s very easy to get lost in the journey of finding THE magic word that connects with everyone for a particular movement. Let’s first acknowledge that we will never find the perfect way to communicate proper movement mechanics because everyone absorbs new material and ideas differently. A good cue is like a good pass in football. You can throw a “perfect” ball to someone only to watch it bounce right off their finger tips—and you can throw out a prayer that is ripped from the air and ran in for six points. At the end of the day, a good pass is a caught pass. The following are some guidelines that will keep you in the ball park and drive up your success rate.

3 Steps and 3 Articulations of a GREAT Movement “CUE”

If you are teaching a new movement to a single client or to a group (large or small), follow this sequence:

Demonstrate => Teach => Demonstrate

Demonstrate

Your first step is to name the movement or exercise, then immediately demonstrate the proper execution of the movement. Without doing this, you are assuming your clientele already speaks your language.

Teach – It’s as easy as 1,2,3….

Assume nothing, teach everything.

Avoid having your client(s) jump right into the full expression of the movement regardless of their experience levels. Break down the movement into smaller steps (progressions) that will later add up to the movement’s full expression. In the RKC School of Strength, we teach many progressions and regressions for the standard six movements of the Level 1 RKC curriculum.

As a gross generalization, women do a great job communicating what they are FEELING. But, men on the other hand tend to have a more difficulties. Because of this, I always teach coaches to EMBRACE their feminine energy (yes men, we have plenty of it) and to use their words. The more colorfully—but concisely—you can communicate what the client should be FEELING in a given position, the greater chance they have to follow your directions correctly. Imagine you are telling a fitness story. Give them all the gossip and get them excited about what’s about to happen.

Here is how to successfully deliver your material

Tell them and show them where they are going.
Give them clear and concise directions on how to get there.
Let them know how THEY can tell that they have arrived.

Angelo Gala Coaching Cues

My approach to cueing is to deliver the material so the client(s) see it, touch it and feel it. This covers the spectrum of how different people learn. First they visually SEE where I want them to go by demonstrating the skill. We may use tools like PVC pipes, bands or even my hands to TOUCH them, engaging their bodies to find the proper position. Then I ask them to connect to the position by observing or FEELING the internal signs and landmarks of proper alignment.

Demonstrate

Finally, you can pull I all together by demonstrating the proper execution of the movement again. A successful cueing progression through the 3 steps to teaching will often connect some dots previously missed in their first visual interpretation of the movement.

Next time you have the opportunity to teach a new skill or fine tune old skills, give this teaching progression a whirl and notice how the interpretation, execution, and retention of your clients’ skills sky-rocket!

***

Angelo Gala is a Master RKC, PCC Team Leader and Co-Owner of EDX CrossFit in Lafayette, CO. He has been a fitness professional for over 15 years working day to day with a wide range of clientele. He helps the average “Joe” get fit and out of pain and prepares athletes to qualify and compete at the CrossFit Games. His specialties include improving restricted movement, getting strong(er) and energy system development. Angelo is available for remote coaching and on-site workshops. For scheduling he can be reached at angelo@edxcrossfit.com

Take Responsibility and Achieve Your Goals

February 15, 2017 By Angelo Gala 5 Comments

Angelo Gala Kettlebell Snatch set-up — Photo by: Katie Pietrowski Photography

Lets face it; exercising consistently is hard work. Showing up to your local gym, box or calisthenics park on a regular basis takes a level of commitment that most people just do not have these days. Knowing that over 90% of us who set out to achieve our New Year’s resolutions are doomed to fail, it’s easy to give up once we begin to struggle because “everyone else is doing it.” Let’s take a look at a few variables we can control which will help us achieve success in our journey to a greater level of fitness.

Know Your “Whys”—Then Create a Support Group

The first step in achieving anything great is establishing a goal. It doesn’t matter what your goal is (we all have different interests and priorities), but you need to pick something that’s important to you. When I say important, I don’t mean “It would be cool if I could press the beast kettlebell some day.” The goal should be something that tickles you somehow, and creates a visceral response. You need a reason that achieving this goal will make your life better.

The journey towards your goal should make you better physically, emotionally, spiritually, or provide a tremendous sense of accomplishment. Understanding your “whys” will get you through your training on the days when you just don’t feel like doing it.

Once you know your “whys” it’s time to align yourself with people who will support your journey—rather than instigate the negative self-talk that can derail your commitment, potential or ability. Your family, your partner, and your fitness community all need to be supportive of your goals. If any of these peers are not on board with your vision, it’s time to find a new support network that will lift you up rather than keep you down.

Angelo Gala Back Lever — Photo by: RX.Photography

Rule # 1 – It’s Your Fault

This rule will pop up over and over again. Taking personal ownership of your journey is the first priority. Too often people are quick to point fingers at their coach, their programming, their financial situation, their stressful job, etc… Remember excuses are like a$$holes, we all have them. It’s time to cut the crap and own it.

Ask yourself: are you doing everything in your power to be compliant with your coach, programming, or nutrition guidelines? I get it. Life is a four letter word, and sometimes things happen that get in the way. You had to stay late at work, your kids got sick, or you slept in. These things happen to everyone so don’t be like everyone else and use them as a scapegoat. Accept that your timeline just got pushed back a little bit, it’s OK.

Take Care of Your Body and Focus on the ‘Unsexy’ Stuff

This is the easy part, right? We dig fitness, so clearly we’re doing all the right things. Unfortunately, working out consistently is just a tiny part of the equation. What you do outside the gym comes into play with achieving your goals more than what you’re doing inside the gym (assuming you’re training at the correct intensities and providing the adequate dose response).

Be attentive to lifestyle factors that affect your training. Get eight hours of sleep at night. Go to bed and get up in the morning at the same time EVERY DAY. You’re a night owl? BOGUS! In this instance, ignore your preferences and understand that as humans we naturally align with the circadian rhythm of the sun. That means when the sun rises, we should be rising. When the sun is setting, our bodies are entering shut down mode. Our hormone levels rise and fall with the sun, so regardless if you want to stay up late and watch your favorite show, under the hood your cortisol levels are high and your body needs sleep to recover. Understand that eight hours of sleep from 12am-8am is not as good as getting eight hours of sleep from 10pm-6am. Go to bed early if you really want to be the best you possible. If you don’t get the results desired, revert to Rule #1.

Angelo Gala Sphinx pose — Photo by: Katie Pietrowski Photography

Be Authentic

This may be the most challenging variable. Our egos push us to think and act in ways that aren’t necessarily in our best interests. Be honest with your abilities. If you’re currently following a squat cycle based on percentages, use numbers that are extrapolated off your most recent max (within the past three months). Do not use numbers based off the max that you want to hit. If you haven’t tested before you start the squat cycle, then test and know where you currently stand.

Authenticity also applies to lifestyle factors as well as movement quality. If you aren’t sleeping properly, you won’t make the same progress from your efforts. If you aren’t eating to support your activity levels or goals, progress may not happen at all. Stress levels through the roof? Your body can only handle so much stress before it implodes or shuts down. Remember: exercise is a mechanical stress and it needs to be factored into the total equation. Everyone has the capacity to tolerate different levels of stress. It is not a one-size-fits-all formula.

Are you able to reach your arms overhead without lifting your ribcage, or do you “fake” the mobility? Common sense tells me that it may not be the safest idea to begin working on your full press bridge until you’ve achieved adequate ranges of shoulder and rib cage mobility—or you will risk crashing down on your head. Again, own it and fix the things you have control over. Remember, “Your ego is not your amigo.”

Do Your Homework

Your homework may include showing up on time and getting your regular training session done. But I’m not just referring to collecting sets and reps of lifts or 400m run repeats. In this case I’m referring to improving your foundation. Grey Cook, MSPT has said, “First move well, then move often.” Prioritize creating balance in your body. Many of us have postural deviations, tight muscles or strength imbalances from years of playing competitive sports or from years of sitting at a desk trying to build a career. The body is an amazing machine and will find a way to become strong in positions or movements that are frequently utilized. Dedicate time in every training session to improving your squat mobility, overhead position, or re-pattern and strengthen an (often) under-appreciated core. I know this stuff isn’t as fun as picking up heavy things or unlocking a new calisthenics move, but without proper and balanced movement, you may never reach your goals. Worse yet, you may expedite an impending injury on the way.

Learn Your Body’s Rate of Adaptation

The ability to respond to training can be simplified into two categories: are you a fast adapter or are you a slow adapter? A slow adapter is an individual that will need to practice more patience with their journey. If you’re a fast adapter, congratulations! To some extent you’ve won the genetic lottery. Fast adapters can look at a new movement and duplicate it almost flawlessly within their first few attempts—assuming they have adequate levels of strength and mobility. Slow adapters may require weeks of proper patterning before they acquire some level of competency. You’ll learn your rate of adaptation along your journey with some trial and error. If you adapt quickly, still focus on the building blocks of the basics to promote longevity and durability. If you’re a slow adapter, don’t get hard on yourself and definitely don’t fall into the trap of comparing yourself to others. Embrace the journey you’re on. It just might take longer to build strength or develop new skills compared to some of your peers.

Angelo Gala Barbell Snatch pull — Photo by: Katie Pietrowski Photography

These are just a handful of factors that can play a big role in whether or not you achieve something great. We all have the power to make big improvements to our current level of fitness. It helps to take a step back and look through a wider lens to observe what’s really going on. Go ahead and try to apply some of these concepts and notice if your progress improves. Keep in mind that fitness is a highly individual journey. We all need different levels of focus on each of these factors due to unique starting points, levels of commitment and genetic predispositions. When in doubt, revert to Rule #1.

****

Angelo Gala is both a Master RKC, PCC Team Leader and Co-Owner of EDX Fitness in Lafayette, CO. He has been a fitness professional for 15 years working day to day with a wide range of clientele. He helps the average “Joe” get fit and out of pain and prepares athletes to qualify and compete at the CrossFit Games. His specialties include improving restricted movement, getting strong(er) and energy system development (anything that elevates the heart rate). Angelo is available for remote coaching and on-site workshops. For scheduling he can be reached at a.angelo.gala@gmail.com.

Safely Applying the American Kettlebell Swing

August 31, 2016 By Angelo Gala 4 Comments

Angelo Gala American Swing

“The American Kettlebell Swing (AKBS) is the devil! You will get hurt if you practice this style of swing!” …at least that is what I have been told. Heck, I am guilty of muttering those words once or twice like countless other fitness enthusiasts. But, it’s generally not the tool or exercise selection that necessarily causes a problem. It is the misuse of the tool, and the poor application or inappropriate execution of the movement that can cause accumulated damage over time. When applied correctly, the American Kettlebell Swing can become an excellent addition to your movement catalogue!

In the RKC School of Strength, we teach a shoulder-height “Russian” style kettlebell swing (RKBS). The intent of our swing is to promote sustainable power production from the body’s drivetrain, the hips. We teach this style of swing since many competitive sports require athletes to propel their own bodies or an object forward. This is the direct application of the RKBS and its outwardly projecting force. In the sport of weightlifting or even in the “Sport of Fitness,” athletes are required to use their hips to propel a load overhead in movements like the clean and jerk, snatch and even a wall ball shot. Movements that finish with a load overhead utilize a more linear trajectory, and support the proper use of the AKBS.

Before we run over to the boy-toy (a 24kg kettlebell) and start ripping it over our heads with two hands, let’s review some details of the movement.

First, the AKBS is NOT A SWING. Yes, I know it is called a swing, but by definition a movement that travels from the ground to overhead in one continuous motion is a snatch. The overhead swing has a much more linear trajectory, similar to the clean. Just understanding the kettlebell path will help clean up some common errors with this movement.

Practicing a snatch with a barbell or kettlebell can be very demanding. But, most people possess the requisite mobility to learn the RKBS, even as a beginner in fitness. They may not work on full swings in the first training session, but can start working with light deadlifts. Low volume swings are realistic progressions after a few short training sessions with an RKC Certified Kettlebell Instructor. This is generally not the case for the AKBS.

There are several requirements to safely practice the AKBS:

A demonstration of gross motor control and coordination
Requisite range of motion in the thoracic region (rib cage)
Significant overhead shoulder mobility and stability
A negative test for shoulder impingement on both shoulders (Seek out a CK-FMS certified instructor to help screen for impingement)

After acknowledging these safety standards, we can decide if the AKBS is appropriate, or if any additional preparatory homework is needed before practicing this movement. Keep in mind that when performing an AKBS, the hands are placed only 3-6 inches apart on the handle (depending on the size of the kettlebell). This requires a much greater amount of thoracic and overhead mobility to safely perform the lift compared to the barbell counterpart.

Required Range of Motion

Overhead Lock Out: modified hollow body with arms in full flexion

To determine if you possess the requisite range of motion for the AKBS, bring yourself to a supine position on the floor (lay down on your back). Separate your legs into a swing/squat stance and go into a hollowed body position by flattening your lower back to the floor. This will feel like you are pulling the front of your ribcage down to your belt line. Be sure to keep your legs tight like in the Hardstyle RKBS!

Now, raise both arms overhead while clasping both hands together. For a green light to practice the AKBS, you must be able to bring your forearms, lower back, and head to the floor in a comfortable state. Your elbows must remain completely straight and your shoulders must stay depressed (sucked down to the ribs, away from your ears).

test — Both of these examples are failed overhead screens for the AKBS. Note: if you can see your arms in your peripheral vision, this indicates a failed overhead screen for the AKBS and more mobilization is required.

AngeloGalaBadHollow2 — Both of these examples are failed overhead screens for the AKBS. Note: if you can see your arms in your peripheral vision, this indicates a failed overhead screen for the AKBS and more mobilization is required.

TIME TO SWING….. err snatch…….YES SWING!!

With both hands on the kettlebell, start in the athletic ready stance to prepare for the pre-swing or to “hike pass” the kettlebell through your legs. Nothing here deviates from the standards of the Russian kettlebell swing, yet. Your hips are lower than the shoulders. The spine is long and neutral. The hips and hamstrings are engaged.

Now, hike the kettlebell back through your legs. Explosively and simultaneously extend your knees and hips creating a solid lockout in your entire body below your neck. This will power the kettlebell out in front of your hips. Once the kettlebell reaches your belly button, use your arms to pull the kettlebell in towards your chest and up over your head to the overhead lockout. Stop the momentum of the kettlebell by squeezing the handle in the overhead lockout position. The AKBS is completed when the bottom of the kettlebell faces “up” directly overhead and the arms are in alignment with your ears.

How To Apply the American Kettlebell Swing:

The American Kettlebell Swing should be carefully applied to your programming as a compliment, not as a replacement for the Russian Kettlebell Swing. Instead of assuming the American Kettlebell Swing is harder, understand that there are two main reasons to purposely include the AKBS in your program design.

Longer cycle time: When planning aerobic power intervals, a slower cycle speed due to a longer range of motion will simply eat up more time on the clock.

Compounded shoulder and grip fatigue: Pulling the kettlebell through a longer ROM over the head adds a greater degree of shoulder flexion and sustained grip activation compared to the RKBS. The AKBS creates a significantly higher accumulation of shoulder and grip fatigue. In a mixed modal environment, this movement coupled with push-ups, reverse wall climbs or even handstand pushups can dramatically improve overhead work capacity when safely and progressively programmed.

Safe Modifications:

Just like most people have the ability to safely perform the RKBS after demonstrating proficiency of proper hinge patterning and full body bracing, all practitioners can utilize an abbreviated version of the AKBS by simply expressing a shorter range of motion. If you were unable to pass the overhead screen because of signs of shoulder impingement, a safe variation of the AKBS would be to simply pull the kettlebell just above forehead level without committing to a straight-arm lockout of the elbows. With this abbreviated ROM, you will still be able to create a longer cycle time as well as induce increased shoulder and grip fatigue.

Give this swing variation a go and let me know how things work out for you!!

Angelo Gala, Senior RKC, PCC Team Leader

***

Angelo Gala is both a Senior RKC and PCC Team Leader. He has been a fitness professional in the Boston area for greater than 15 years working day to day with a wide range of clientele. He helps the average “Joe” get fit and out of pain and prepares athletes to qualify and compete at the CrossFit Games. His specialties include improving restricted movement, getting strong(er) and energy system development (anything that elevates the heart rate). Angelo is available for remote coaching and on-site workshops. For scheduling he can be reached at a.angelo.gala@gmail.com.

Perfecting Squat Mechanics with the Prying Goblet Squat

October 2, 2013 By Angelo Gala 1 Comment

If you have been exposed to the strength training systems of the RKC, then one could assume that you are no stranger to the benefits of squatting. The exercise enthusiast may look at the squat as an important movement utilized on a daily basis, but more commonly as an exercise made famous by its ability to cultivate copious levels of strength for the practitioner willing to put in the grueling work.

What happens when we no longer are able to access the full range of motion of such a fundamental pattern? It’s easy to give up on the lift—excusing age, bad knees or tight hips—and prioritize more of our time training the deadlift, but it has been noted by both Ido Portal and Gray Cook that the bottom position of the squat was formerly considered a position of rest and stability.

Shouldn’t we all make the effort to restore and maintain a movement that is so basic and primitive? The good news is that a little twist on a familiar drill can re-open the door to possibility and help take back the promised lands!

One of the most fundamental movements taught under the curriculum of the HKC is the Goblet Squat. To me this exercise is highly overlooked and its effects are easily understated. Though this is not a lift that will build slabs of flesh that hang off of your knee caps, it is a requisite lift that will teach your body how to properly balance, engage and stabilize throughout the start and completion of the movement creating greater potential for awesomeness down the road.

As is the case with many things that are good for us, there is a way to add to the Goblet Squat making it just that much more amazing!

First let’s look at the HKC standard for the Goblet Squat:

1. The back must remain neutral through the entire rep.
2. Your knees track your toes.
3. Your heels and toes should be planted.
4. Make sure to inhale down and exhale on the way up.
5. Your hips and shoulders must ascend at the same time.
6. Your hips and knees should extend fully at the top of the exercise.

Now let’s put this into application and teach you how to “feel” the movement.

Position yourself slightly behind a light kettlebell with heels shoulder width apart and toes slightly turned out. To find your start position, pull yourself down into the bottom position of a squat where the top surface of your upper thigh by the hip crease is lower than the top of the knee. If mobility is a known issue then sit low enough where the hips begin to slightly tuck under, but not low enough to lose a natural lumbar curve. Focus on keeping a neutral spine with an emphasis on lumbar lengthening. You should be able to feel your hamstrings and outer hips fire and begin to heat up. Avoid collapsing at the hips and resting on our heels with a rounded back at all costs.

Now that we have established the proper start position, reach your hands forward to grab the horns (outside handles), of the kettlebell pinning your elbows to the insides of your knees. Be sure that the boney part of your elbow touches the soft part of your knee, not to be confused with the softer inner thigh muscles. Still emphasizing your long spine, perform a double bicep curl bringing the center of the KB handle to your collarbone while simultaneously using your elbows to drive your knees apart. This “prying” effect will help loosen up tight adductor (groin) muscles that inhibit the outer hips from activating.

Now to teach your legs how to stabilize the squat by actively driving your knees away from your elbows, to create roughly 1-2 inches of separation between elbows and knees. Pause here to feel your deep outer hips activate, and then finally stand up to a complete lockout, raising your hips and shoulders together.

In order to finish the lift, actively tighten your hip flexors and hamstrings to pull your hips back to the bottom position of the squat. Just like the ascent, be sure to drive your knees apart while you reach the top of your hamstrings to the back of your heels.

Once you return to the bottom of the squat, place your elbows back against the soft part of your inner knee and re-extend your arms reaching the kettlebell down to a hover off of the floor. This will pry your knees apart again and set you up for the next rep. Be sure to keep the hips active and counter any forward lean by lifting your chest.

This drill is extremely beneficial when practiced before a squat session to help dial in the movement pattern and engage the posterior chain. Utilizing a small rep range of 1-2 sets of 6-8 reps will be enough to warm up the outer hips and legs in preparation to tackle a more rewarding set of double kettlebell front squats or high bar back squats.

Give this drill a go and keep me posted on how it affects your deep squat mobility and stability under heavier loads.

***

About Angelo Gala, RKC and PCC Team Leader: Angelo Gala has been a fitness professional in the Boston area for greater than 11 years. He is a Certified Strength and Conditioning Specialist through the NCSA, has studied the Pranavayu system of yoga under David Magone and he is a Dharma friend at the Sakya Center of Buddhist Studies in Cambridge, MA where he completed a 1 year intensive study of Mangalam Yantra Yoga Under the guidance of Lama Migmar Tseten. He can be reached through email.

He considers himself an all-around fitness nerd and endurance junkie who refuses to fall under the category of a one-trick pony. Gala continually works to better himself and inspire others by leading a lifestyle conducive to physical, emotional, and spiritual development. He believes that no one should focus too much time and energy on a single dimension of fitness. The body craves all different types of movement that is not limited to just running, jumping, swimming, biking or lifting things up and putting them down again and again. He teaches clients to train with intention progressively, intelligently and with as many different modalities as the heart desires. Do this and the body and mind will be forever grateful.

It’s All About the “C” Word

June 19, 2013 By Angelo Gala Leave a Comment

Have you ever looked at a professional athlete in total amazement as they gracefully move through the air in a gravity-defying move to score a game winning goal?

Scratched your head in total confusion wondering how that weightlifter in your box just dropped under a barbell to catch a snatch with 225 pounds when you are struggling to secure the bar overhead with just 135 pounds?

How about those bikini and figure models strutting around showing off their beautifully sculpted 6-pack of abs?

Its all too easy to sit back and cop out an excuse that these individuals are just gifted. To say that they are “freaks of nature,” or accuse them of having way more time available to train. The truth is that we all are capable of amazing ourselves with personal accomplishment. Maybe our window of opportunity to become a pro ball player has closed a little earlier than we would have hoped, but don’t throw in the towel just yet. You still have plenty of time to achieve great things.

What builds great athletes happens behind closed doors when no one is watching. Everyone struggles when they have goals that scare the sh*t out of them. The secret to success is persistence through the tough times and consistently working to move forward no matter the resistance that is faced.

It is too easy to watch any athlete on a National or International stage and overlook the work it took to get there. Of course I have to acknowledge that many athletes do possess a genetic predisposition to be great at what they do. Some endurance athletes are blessed with an astronomical lung capacity (think Lance Armstrong), perfectly shaped musculo-skeletal system for their given activity (Michael Phelp’s wing span and hand size) or even fiber typing within the muscle itself that can predispose someone to naturally be more explosive (Pyrros Dimas). Please don’t let this discourage you in your journey to crush personal records in training whether you compete or are simply a fitness enthusiast.

It’s funny how many things come in 3’s. A sneeze frequently is followed by a second and third subsequent blast out of the nose. Tibetan Buddhism prayer verse is typically repeated in three’s. Traffic lights in the United States have 3 signals. Traditional nutrition tells us to eat a protein and two sources of vegetables (that’s a combination of 3) and we all know that it takes at least three months of effort to make noticeable change to the body. So what does this tell us? We need to be patient and persistent to accumulate enough volume to make the desired change we seek.

Lets break this down specifically to fitness. Say you have a weight-loss goal. It takes three weeks to make a habit stick. So in the course of those initial three weeks you may focus on making small changes. Initially frequency and timing of food may be the top concern. Once you have adjusted to eating regularly you may begin to add in more fresh produce. Before you know it, those initial three weeks have ended and you are starting to get frustrated with a lack of results or even an increase in total body weight. Don’t worry because we still have plenty of room for improvement. Now that we know you are proactively battling the blood-sugar regulation game we can pull out all grains and starchy foods. Sorry man, that means no more bread, rice or pasta and white potatoes. All of a sudden, BOOM! Some of that extra padding begins to melt away.

When it comes to resistance training and even flexibility (shout out to my fellow Yogis out there!) we need to see the same persistence and consistency. Strength training should be performed on 3 or MORE days a week if you would like to make gains. Now if you are like me, over 30 and slowly losing peak hormone levels, then a greater priority on frequency should be observed otherwise you may find yourself treading water at best. In the yoga community we have a saying that goes something along he lines of “stretch once a week to feel better, stretch twice a week to maintain your current flexibility, stretch 3 times a week to make a change.”

Now general rules of physiology apply to flexibility just as much as they do to strength. In a given strength session, a minimum of three sets of a given exercise are needed to provide enough stimulus to improve strength or promote hypertrophy.

Accumulated volume towards the improvement of muscle length and specific flexibility should be noted as well. If you are working on improving your backbend in a bridge posture, just hitting your maximal global spinal extension for one uncomfortable hold or repetition isn’t going to cut it.

First you should prep your body by opening your hip flexors, thoracic spine and throw in a shoulder stretch or two. Now that your body is ready to bend, try setting up your bridge for a solid 5 slow breaths or thirty seconds, lower to a resting position for a few breaths and repeat the exact same posture for at least two more sets. It’s never enough to just go through the motions one time and expect great change. Don’t forget that to improve your bridge it should be performed with the same care on two other training days that same week!

In regards to all aspects of the body we need to understand that it takes consistent and repeated practice to make change. For some enthusiasts the change may come as fast as a few days or weeks and for others it may take months or even years. As long as we keep chipping away at our goals by taking small bites at a time, success is as sure to come, as the seasons are sure to change. I challenge you to stay present and be mindful during your journey as you very well may learn something new about yourself along the way.

***About Angelo Gala, RKC Team Leader: Angelo Gala has been a fitness professional in the Boston area for greater than 11 years. He is a Certified Strength and Conditioning Specialist through the NCSA, has studied the Pranavayu system of yoga under David Magone and he is a Dharma friend at the Sakya Center of Buddhist Studies in Cambridge, MA where he completed a 1 year intensive study of Mangalam Yantra Yoga Under the guidance of Lama Migmar Tseten.

He considers himself an all-around fitness nerd and endurance junkie who refuses to fall under the category of a one-trick pony. Gala continually works to better himself and inspire others by leading a lifestyle conducive to physical, emotional, and spiritual development. He believes that no one should focus too much time and energy on a single dimension of fitness. The body craves all different types of movement that is not limited to just running, jumping, swimming, biking or lifting things up and putting them down again and again. He teaches clients to train with intention progressively, intelligently and with as many different modalities as the heart desires. Do this and the body and mind will be forever grateful.