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Rule #11 Enjoy the Ride Practical Goal Setting for Athletic Performance

Jason Gray January 29, 2016

Enjoy the Ride: Mix it up Pain is a cue. Ask yourself with your workout: Does it hurt? Or is it hard? Does it feel bad to my body? Avoid pain and injury. Go into the challenge. Pain does not equal progress or productivity. In fact, the body (and psyche) remember noxious stimuli and unpleasant [...]

Holiday Training Guide: All the Trimmings + Staying Trim

Richard Symister @ MovEvolution Physical Therapy December 21, 2015

Staying fit and injury-free through winter holidays takes a little intention, “pre-gaming.” We’re spreading the good cheer to all our clients with suggestions for joy in the moment, avoiding extreme recoveries in the new year. On Eating . . . THE BIG SPREAD: Have a basic plan that limits how much you can “cheat.” Eye [...]

Rule #8: Work on Your Weaknesses Practical Goal Setting for Athletic Performance

Richard Symister @ MovEvolution Physical Therapy December 17, 2015

We all have weaknesses, deficits, asymmetries or dysfunctions, regardless of training level. On training day, before you step foot in the gym, the dojo, field or dance floor, really think about why you are training. Go back to your STGs (https://rsymister.wordpress.com/2015/06/13/practical-goal-setting-for-athletic-performance-rule-1-dont-panic/) Ask yourself: What do I need to perfect? Where am I ‘stuck’? What muscle groups are out [...]

Rule #7: Eat for Energy Practical Goal Setting for Athletic Performance

Richard Symister @ MovEvolution Physical Therapy December 10, 2015

Not all diets are created equal. What works for one person, even he or she shares the same build, body type, and sport, simply may not work for you. As a result, the world of nutrition is not a one-size-fits-all place. It is full of contradictions. To make matters worse, fad diets and supplements often [...]

Rule #6: Ask for Help Practical Goal Setting for Athletic Performance

Richard Symister @ MovEvolution Physical Therapy November 26, 2015

  From the well-informed, lifelong athlete to the injury-nursing and the absolute beginner —we all benefit from good advice. In the athletic performance field, there are different types of help: The Physical Therapist The Coach or Certified Strength and Conditioning Specialist The Trainer Each of these is a role focused on individual moments along the [...]

Rule #5: Go After One Goal at a Time Practical Goal Setting for Athletic Performance

Richard Symister @ MovEvolution Physical Therapy November 17, 2015

In the first principle of practical goal setting, we started with an honest look at fitness motivations. We identified outcomes we “want,” outcomes we “need,” and broke them down into short and long-term goals (STGs and LTGs). In the second principle, we discussed training the brain to transform our desires into a keener sense of purpose, [...]

Practical Goal Setting for Athletic Performance Rule # 4: Periodization – One Goal at a Time, Please

Richard Symister @ MovEvolution Physical Therapy August 5, 2015

“The goal with periodization is to maximize your gains while also reducing your risk of injury and the staleness of the protocol over the long-term.” – Breaking Muscle    I was recently listening to a podcast with one of my favorite lecturers, Chris Johnson. I am paraphrasing, but in essence, he poses this question to [...]

Practical Goal Setting for Athletic Performance Rule # 3: Train S.M.A.R.T.

Richard Symister @ MovEvolution Physical Therapy July 17, 2015

S.M.A.R.T. Goal Setting for Dummies S.M.A.R.T. goal setting has been around for as long as I’ve been a physical therapist. I actually use a form of S.M.A.R.T. goal setting in my clinical practice with my multi-sport clients, as well as in my own progressive, fitness training. What are S.M.A.R.T. goals and why should you use [...]

Practical Goal Setting for Athletic Performance — Come Evolve with Me

Richard Symister @ MovEvolution Physical Therapy July 9, 2015

My name is Richard Symister. I have been a licensed Physical Therapist for 19 years and am the proud owner of MovEvolution Physical Therapy in Fort Greene Brooklyn. I have 3 goals that I believe will bring me closer to intrinsic fulfillment, satisfaction and lifelong happiness: Enjoy my life with my wife to the fullest. This encompasses [...]

Practical Goal Setting for Athletic Performance Rule # 2: Train Your Brain First

Richard Symister @ MovEvolution Physical Therapy June 29, 2015

Will more. Want less. First, exchange the phrase I want for I will. Simply put, words have meaning, power and energy. Words can inspire motivate just as well as they can deflate and discourage.   The word want looms more in the realm of fantasy and desire, having less concrete reigns on which to hold. The word will [...]

Practical Goal Setting for Athletic Performance — Rule #1: Don’t Panic!

Richard Symister @ MovEvolution Physical Therapy June 13, 2015

Rule # 1: Don’t  Panic  In December of 2014, I am sitting on the end of an examining table, naked except for a pair of boxer briefs, waiting for my doctor to return with my yearly physical results.  There’s this long mirror hung on the door, reflecting an image with which I was not familiar. A [...]

The New ‘Text Neck’ Epidemic

Richard Symister @ MovEvolution Physical Therapy March 16, 2015

Technology is a great thing, but not when it’s at the expense of your spinal health and wellness. Our postures are changing — de-evolving, if you will — adjusting to suit our smartphones, tablets and laptops.  As we literally bow down to the forces of gravity, our spines go through negative adaptive changes, curving forward [...]