Upgrade Your Workouts: Introducing NT Loops for Superior Results

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Here are the things you will learn from this topic:

  1. Super bands replacement
  2. NT loops benefits
  3. Versatile workout equipment
  4. Comfortable exercise bands
  5. NT loops review
  6. Fitness equipment upgrade
  7. Door anchor resistance bands
  8. Washing exercise bands
  9. Nick Tumminello fitness products
  10. Minis NT loops

Are you guys working out with regular super bands? You guys need to upgrade? You need to get yourself some NT loops. All right a couple of reasons you need to number one, Nick Tumminello is an OG in the fitness industry – great guy, great friend of mine, go support him and buy yourself some empty loops number two, they’re great badass product. They’re very versatile. You can use them in so many different situations you can add them to so many other traditional exercises. And you can throw out your old Super bands when you’re doing anything that would require you to put the band around your body, around your shoulders around your hips. They’re going to feel much more comfortable and they’re going to provide a greater result. Number three, you can watch these things.

 

All right, you can just use them get them all sweaty and gross. Doesn’t matter. Toss them in the washer, they’re good. And lastly, they have an anchor for the door. They have a traditional door anchor, you can put it over the top of the door on the side so you can use all different levels to assist. Like I said, you can provide a greater resistance to a lot of traditional exercises by just adding the empty mood and setting it up properly. If you are going to use it for that purpose, you can carabiner it but don’t use the door anchor carabiner to the actual band itself. Make sure that you have a nice secure carabiner or hook to set it to. And as I mentioned before, go support women.  Head over to ntloop.com and grab some bands they also have the minis love these much more comfortable like your traditional booty band instead of the latex versions. So go check them out.

Mastering Your Body: The Importance of Learning Your Anatomy

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Here are the 10 things you will learn on this topic:

  1. Anatomy Education
  2. Understanding your body
  3. Muscle and Joint Knowledge
  4. Preventing Injuries through Anatomy
  5. Comprehensive Anatomy Understanding
  6. Importance of Anatomy in Fitness
  7. Injury Prevention Tips
  8. Muscle and Joint Function
  9. Anatomy & Exercise Plateau
  10. Anatomical Knowledge for Better Workouts

All right. Learn your anatomy. If there’s one thing that you need to do to get a better understanding of your body, why even getting injured? Why the exercises that you’re doing are hitting plateaus. It’s learning your body, learn your anatomy, understand the 600 muscles understand all of the joints, ligaments, tendons, the bones.

If you have an understanding a comprehensive understanding of what your body actually looks like underneath the skin, I promise you everything you’ve been doing in the gym, all the chronic injuries you’ve been dealing with will make so much more sense. It’s very simple. You have iPhones, you have computers, laptops, iPads, you have Siri, you have chat, eat GPT just ask you can just ask, Hey, show me a picture of the rotator cuff. Most people don’t even understand what the rotator cuff is the rotator cuff is actually for muscles and tendons that encapsulate your shoulder joint to keep your glenohumeral joint which is your humerus and your glenoid fossa together so that your humerus your long arm bone can actually move around in the shoulder joint.

But people don’t understand it. They don’t see anything under the skin. And then they go I think I tore my rotator cuff. That’s like saying I tore my leg. Well what muscle in your leg? Is it even above the knee below the knee is one of the anterior or posterior compartment muscles. There’s so much that people don’t have an understanding of and if they only knew how easy it is to just open their phone, look at an anatomy anatomical picture like so and learn a little bit about what their body looks like under their skin. They would have a much better understanding of why they’re dealing with these aches and pains why the certain exercise or movement that they’re trying to do feels limited why the injury that they had in a car crash when they were 14 is now affecting their ability to squat and get down and pick up their grandson or walk up the stairs. If you can just take one thing away from this video and wait for me to learn your anatomy. I took anatomy in high school and I thought I knew it and I took basically five years of anatomy in college is just nonstop learn

4 Parts of Exercise: Understanding the Four Portions for Better Performance and Injury Prevention

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Every exercise you've ever done is broken up into four portions. Those four portions are your starting position, your transitional pattern, your secondary position, and your secondary transitional pattern.

  1. Exercise portions breakdown
  2. Understanding exercise patterns
  3. Foundational body understanding
  4. Building exercise mastery
  5. Overcoming exercise plateaus
  6. Chronic injury prevention
  7. Exercise position isolation
  8. Concentric eccentric isometric
  9. Improving exercise performance
  10. Integrating exercise portions

And basically all I’ve been trying to tell you with all of these three p’s and three eyes videos, concentric eccentric isometric, is that you need to build foundational understanding of your body and the movements that you’re trying to get better at and master.

Break them down into the positions into the patterns, understand what you’re isolating, how you can focus on a position, or maybe even a concentric pattern, and then understanding how you can isolate any of those portions of that movement and slowly build them up to create the entire piece. Getting that understanding will help you get better at every single movement in the gym.

It’ll help you understand how to move beyond the plateaus that you’re hitting. It’ll let you understand why you’ve been getting injured so much chronically because you haven’t taken time to slow down and break down what you’re doing in each and every exercise. So if you can take one thing away, just understand those four, break them down. Learn them get better at each one, and then piece it all together. that’s when you get to integrate. that’s when you’ll perform better for longer, lower your chances of injury and ultimately find your fit right. If anybody you know needs this information, tag on share of things fall in love you guys. 

 

Watch the full video!

Isometric, Eccentric, and Concentric

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Alright, squad, I want to follow up on the ideologies. I've been talking about the 3P's and the 3I’s and tell you how you take a more well known concept like concentric, eccentric or isometric and apply them to your lifts and understand how they're really the same ideologies

If I were taking a basic barbell deadlift, and I wanted to isolate the concentric pattern of that for my hamstrings and my glutes.

Once again, I’m isolating one pattern of a deadlift to focus only on the concentric portion of the deadlift. So you could argue that this would be an opportunity to put more load on the bar because we’re not going to worry about the eccentric ones.

Isometric

So what I’m doing here, my concentric loading pattern, isolate that.

Whoa, drop the bar. Now. I continue to do that add more weight. And once again, I’m working in isolating only that pattern or portion of a deadlift. Now let’s think about something more like a squat. If I wanted to apply a e centric load and I wanted to isolate eccentric load, in part of a squatting pattern, what I would do

what I would do is focus on tempo on the eccentric portion of that so as I’m slowly going down, I might count to five.

Good, come back up normal tempo, once again isolating the eccentric portion. I can add more weight 12345.

Concentric

Good. Now let’s say ILe What would I do then? I would isolate that position. Okay. So any isometric movement means that the muscles are under tension, but the joint is not moving. So are the joints multiple involved in the movement pattern are not moving. So an isometric squat? I’m holding at the bottom

in order to isolate that position, in a squat, right, the same thing can be done and applied to tons of other movements. If I were to take a bicep curl, for example.

I want to isolate at 90 degrees that’s when I have the most tension on the bicep.

I am isolating a position.

Now to do a full rep. Right? If I want to work on the isometric and the eccentric.

All I’m doing is integrating each pattern the concentric and the eccentric together.

Concentric, eccentric, concentric, eccentric, concentric, eccentric. Now I’m integrating those together, right? And then you can innovate from there. Right? I can throw one up, one down, one up.

Eccentric

One down. I can isolate isometrically one position while I integrate both the concentric and eccentric loading patterns of the other.

Oh, and then I switch. Okay, so this is how concentric eccentric and isometric can really fall into weavin right with the ideas that I’ve been talking to you about, which are the three P’s position, pattern performance, and the three eyes which are isolate, integrate, and then innovate.

They can be applied to your normal lifting, and everyday workouts. So I hope this makes sense. Gives you a better framework on how your body works, how you integrate exercise and how you program your own workouts.

Make sure to look out for more videos on these topics. And always follow like comment. Thank you!

 

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The Concept of 3 I’s – Innovate

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Achieving fitness goals requires consistent and efficient movement performance to avoid injuries. Understanding the three P's (Positions, Patterns, and Performance) and three I's (Isolation, Integration, and Innovation) is crucial. Mastering movements involves isolating positions, integrating them into patterns, and performing them effortlessly.

Control of breath is key to assessing nervous system efficiency and readiness for progression. Whether it’s sports or exercises, improving breath control and body alignment is essential. The ultimate goal is to perform movements with ease, innovate freely, and achieve fitness mastery. Prioritize understanding the bigger picture for sustainable progress.

Serious talk. Everybody in the world is just striving to look better and feel better. What that means is you need to be able to perform the moves that you are doing consistently.

Well enough and efficiently enough to the point where you don’t get injured. Because if you get injured, you can no longer be consistent. If you can’t be consistent, you can no longer gain aesthetic, well being right so if we want to look better and feel better, we have to be able to perform the movements that we’re doing are trying to do efficiently. Okay. Now, why do we need to be able to understand the three P’s and the three eyes because it allows us to take our goals and just break them down very logically and strategically.

If I want to do a pull up? Well, I know that I have to start in one position, pull myself up to the top and then go back down nice and slow and controlled to the starting position again, when which I’m hanging so if you can’t have you definitely can’t pull yourself up. If you can’t stay at the top, then you’re probably not able to do that either. So what we need to do is just isolate the positions that you find in any movement and then you need to get better at those positions and eventually integrate some sort of transition in there some sort of pattern that is getting you from one point in the exercise to another position in the exercise of one position to another and then all of a sudden you get so good at performing those things. 

That you’re able to just take those and add them all together. Okay. And this is huge, especially in bodyweight mastery, doing these bear crawl movements, right, and these crab positions and these tripod reaches, and he’s loaded beast in these front kick through this. And all of a sudden being able to do a scorpion kick, good and back into bear crawl. So it’s possible to understand your body so well that you can just integrate and integrate all of these positions and patterns together. And ultimately, to know if you should move on to the next step. In any of these concepts. If you’re doing a position like holding yourself up at the top of the the pull up bar, you need to be able to do that for an adequate amount of time while maintaining good breathing because your breathing capability basically dictates your efficiency at which you’re using oxygen and your muscles. Right? How efficiently and how calm Can you keep your nervous system while you’re doing all of these things? That should tell you whether or not you can move on to the next step.

So as someone who’s out of breath right now, I’m trying to talk while doing all of these movements.

It takes a lot. Now think of someone on the court right? If they’re driving to the hoop in basketball, and someone steps in front of them. They have to be able to move nuanced ly into a different position with a different pattern and find themselves not getting hurt.

And in order to do so, logically, they have to be under control of their breath because that dictates the state of their nervous system and whether or not they’re going to make a good decision or a bad decision.

This is ultimately how your body compensates with everything. You want to get better at any exercise. You have to get better at isolating the positions you start and transition through. And you have to get better at the patterns in which you do so. And the way to know if you can continuously do that and perform it for a long period of time is whether or not you have good control of your breath during that.

If you want to get better at the bike, right? Well, lo and behold, you’re able to do it for a longer without breathing as hard you just one. You’re getting better. That’s it. The same thing applies for exercises and isolating movements and muscle groups and whatever it is. You have to get better at breathing you have to get better at knowing how your body should be aligned.

And then ultimately, you can perform these things under stress without getting stressed out thinking through it logically. Being able to do so without getting injured.

That’s it. You got to take a step back and look at the bigger picture.

 And your three eyes are almost the same. You got to isolate these positions, integrate them together to get patterns and then you got to get better at performing them over and over and over and over again. To the point where it’s you could do it in your sleep right without breathing heavy with your eyes closed without someone telling you you’re doing it wrong or you got to move this hip out to the left a centimeter or push into the ground a little bit more tuck your hips, whatever it is, and all of a sudden you get to innovate and you get to just move your body freely and do whatever you want. That’s the ultimate goal.

The Concept of 3 I’s – Integrate

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Learn to Integrate Positions and Make Patterns: Bear Crawl Position + Under Switch Pattern Into Crab Walk Postion = INTEGRATION

The concept revolves around calisthenics and bodyweight movement. It emphasizes isolating positions found in everyday crawling patterns, such as bear crawls. By focusing on mastering isolated positions, like driving the knee and tapping, or transitioning between bear crawl and crab positions, one can achieve better control and efficiency. The approach aims to eliminate the need for regression in movements and encourages a systematic breakdown into starting, transitional, and secondary positions. The ultimate goal is to gain immense control over the body, allowing for innovation and improvement in performance. Watch the next video for insights on evaluating performance and initiating innovation.

Because this is a concept that is founded in the world of calisthenics and bodyweight movement, I want to start off with the idea of isolating a position that we find in a every day crawling pattern.

And so if we do bear crawls, if you’re familiar with me, you definitely know bear crawls. Right? You’re isolating a position to get better at it. So if you want to do a play, and you want to get better at bear crawls, they don’t necessarily translate. So why don’t we get better at holding this isolated position? Right, and then we can possibly integrate some moves into that we can drive the knee and tap, drive the knee and tap bone back and forth. Maybe we move hand and foot and we feel back and forth.

Bear crawl movement

 Maybe we just isolate one side, so we get better at it and then ultimately, you can add other moves, I can isolate a crab position, and I can touch and such and such but then I want to translate a transition into a bear crawl. Well, I’m going to integrate the bear crawl position and the crab position by doing other patterns. That gets me there. And I can do both sides to go back and forth. Right. And so ultimately, we gain this immense control of our body because we don’t necessarily have to regress a movement we have to break down like anything. Any movement in the world in the body in space is broken down into a starting position. A transitional movement into a secondary position and a transitional movement back into that starting position.

Now there’s different nuances within there, but those four main parts, get better at those. Stop having to regret some try these crazy different things to get you there. Just understand that there are positions that you can isolate, there are positions patterns that you can isolate, and multiple positions together is integration of to make a pattern. And now you take those patterns and you get better at performing and performing and performing them to the point where your efficiency is so set like subconsciously done. Now you can innovate on top of that. Make sure to watch the next video to really start to understand why and how you can know if your performance is good enough to begin innovation.

The Concept of 3 I's - Integrate Video

Exercise and Movement – The Concept of 3 I’s -Isolate, Integrate, and Innovate

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You can ISOLATE any nerve, muscle, joint, muscle group and region of the body or the whole body into any POSITION… Mastering each one then allows you to INTEGRATE them, perhaps now you master multiple body POSITIONS to make a PATTERN or a “FLOW”

This then allows you to INNOVATE and put together POSITIONS, PATTERNS, movements and flows much like a freestyle rapper puts together a verse I say all of that to say this, their is a logical progression to everything and you must FOCUS ON THE FUNDAMENTALS, only then can you master each phase of the end goal and EXPRESS PHYSICAL FREEDOM.

So another really awesome concept is the 3I’s. Now the 3I’s are isolate integrate and innovate. Now, I stole those from Ido Portal. If you know Ido Portal, It’s all about human movement and the ability to have control over every single joint muscle in your body. And you isolate each joint, each position that you might find yourself and you isolate every muscle, then you can integrate them together to make a movement to have multiple patterns that flow together. And ultimately, you perform all of those positions and patterns.

Watch the Full Video!

So well together, that you can now innovate in the innovation part part is just like the idea of being on the basketball court and being able to read the defense and go between the legs behind the back your step sake, the past finished with the left right all of that is things that you’ve done separately. Now you integrate them together, you’ve isolated those moves, you integrate them together, and then you innovate as you need to because of the reactionary ability that you’ve gained. To have control. Second handers? Subconsciously, right. 

Muscle memory is what we would call it, but realistically, it’s understanding movement and just breaking it down into isolated movements or positions, or patterns. And then you’re taking those patterns and positions and you integrate them together. And then you are able to innovate in the moment on top of those. 

 

So I'm going to give you some examples. Watch the next video.

3 I's - INTEGRATE

Two Mini-band Walk Exercises – Superior for Targeting Glutes

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In the pursuit of a well-rounded and effective fitness routine, incorporating versatile tools like mini-bands can take your workout to the next level. These small but mighty resistance bands offer a range of benefits, from improving strength and stability to enhancing flexibility. In this write-up, we explore the world of mini-band exercises and how they can become a valuable asset in your fitness arsenal.

Another shoulder workout video, Give it a shot before your next upper body workout or add it in wherever you see fit 💪🏼

Miniband Shoulder Warm Up

Here are two exercises that I think are superior for targeting the glutes, other than just your typical lateral walk with the minibands around the legs. So if you haven’t already watched that video, I highly suggest you do still.

 Here are two more superior ones or moves that I think are better. This first one is called the fire hydrant because it looks like a dog taking a pee. So the main thing that you have to watch out for there is the opposite arm, people will tend to let that shoulder and that elbow given I always tell people keep the elbow straight and keep the upper body pressed into the floor as you do so you’ll feel a lot more actual contraction within the glute. 

By doing it that makes a secondary to that is your monster walk. So the monster Walk is a zigzag version of the lateral band law.

The same rules applies from first video, you got to keep your body low. You got to keep your weight on the outsides of your feet. And you gotta step only as far as you can keep your knees over the tops of the ankles so that we know we’re staying aligned. We’re actually targeting the glutes. Now I suggest you do those before your leg days after your leg days for a metabolic burn or even intertwine them within a circuit of other leg exercises. Let me know what you think.

 

 

Watch the full miniband walk exercise on this link
IMPROVE YOUR MINIBAND WEALK EXERCISES

Limitless Fitness: Load vs Resistance

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Another topic that falls within the realm of positions patterns and performance is the concept of load versus resistance.

Now, what do I mean? Something that is considered load is an external weight, something, some sort of piece of equipment or natural thing out there in the world like a rock or a boulder. Right. a bale of hay that is considered a load, it’s something that you are loading your body with, you’re holding it externally is creating more pressure internally in the core, but also amongst compression of the joints, right? It could also be something like this weakest.

What that typically does over time is compressed the joints. Now if I were to do a pull up with this weight vest on technically, that’s a decompression exercise. So that’s a little nuance, but this is still an external load the other option is resistance. Right? So resistance is coming from, whoa, make sure you attach a resistance band and something that can really hold them steady. Alright, so resistance is something that’s creating resistance against your movement. pattern or with your movement pattern.

resistance usually mimics the muscles because we have these fibers, none of which really are straight and narrow, but all rotational in some sort or diagonal. And when the muscle gets longer, it’s at a higher chance of injury. Just like a rubber band, the longer it is, the more likely it is to snap. So when you use resistance, you are mimicking your muscles ability to withstand or adapt to a constant changing pressure and tension. So that’s why it’s important. Give me one more second to be able to understand when you do a resistance chest press and as I press further and further away, this actually becomes harder to push, because it’s getting longer. All right.

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There’s a lot to be learned through understanding if you are training with load, or you are training with resistance, and there’s a lot of years to be saved on your joints. If you train a little bit more with resistance, or just add a little bit more resistance in to your training. Not always using iron and heavy things. To do all your resistance we mean that that creates that bone density, avoids osteoporosis, all of those things, but it’s really beneficial for your joints. And your muscles to understand their intention with resistance training. So make sure to add it in. If you have more questions, let me know what you think.

 

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Movement Efficiency: The Concept of 3P’s Position, Pattern, and Perfomance

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Hey what’s up y’all? So, I wanted to talk on the topic of movement efficiency. What are we training for my practical approach to training all of the time with my clients is movement efficiency.

Being able to manage pressure, manage weight resistance load, through positions on patterns, the most efficiency efficiently with the most optimum ability to perform that over a long period of time.

LEARN MORE BY WATCHING THIS VIDEO

It’s great to train for a one rep max, but we live life 24/7 You got to train for movement efficiency, because movement efficiency is strength.   You can’t have one without the other Even if you efficiently train one movement to be as strong as you can. That’s only one position. or if you watch my next video, you’ll understand what I mean by positions, pattern and performance. The ability to move from one position to another is a pattern more efficiently perform those, the better off you are.