Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT In our modern world filled with processed foods, sedentary lifestyles, and chronic stress, many people are seeking a return to their ancestral roots in pursuit of optimal health and well-being. The ancestral, i.e. Paleo, and Primal, lifestyles offer a holistic approach that aligns with our evolutionary heritage, emphasizing …
Author Archives: Bar.and.Plate
Individualized Exercise: Embracing Corrective Exercise and the Importance of Testing
Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT In the world of fitness, the notion that a single exercise program can effectively meet the needs of every individual is a misconception. The reality is that each person has unique biomechanical imbalances, movement patterns, injury history, and fitness goals that require a personalized approach to exercise. In …
Why we talk about Functional Movement so much?
The Functional Movement Screen (FMS) is a movement tool used to determine how well an individual moves. The FMS determines both mobility and stability. It provides information that we use to make precision programming decisions. FMS does this by identifying movement patterns the individual does well. It also identifies patterns that need protection and correction. …
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How to sleep better when you suck at sleeping
We all know how important a good night’s sleep is. But for some of us, actually falling asleep and staying asleep is easier said than done. If you’re someone who just cannot seem to get a good night’s rest, don’t despair – there are things you can do to improve your sleep quality. Here are …
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The Bar & Plate: How we’re different
We are different from all the other gyms in town. Sure, we have all the usual equipment: Racks, bars, plates, dumbbells. But what really sets us apart is our approach to fitness. We use current science to power our coaching and programming. We evaluate progress because the only things that consistently improve are the things …
I’m not a control freak but you’re doing it wrong*.
I’m doing a major project with another person. When the project matters it’s important to set goals. However, goals are just a measuring device. I have several clients that share the same basic goals. In fact, last year I had two female clients that were the same age and had exactly the same goal. One …
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Sweet Garlic Baked Pork Steaks
I am always on the hunt to find more ways to use different cuts of meats. Even better if they are cheap and/or on sale! A few weeks back, I found a massive sale on pork steaks… All I could think is, “Challenge Accepted!” Pork steaks are fattier than a pork chop, but sometimes fat …
Strength Training for Children.
I read the article Strength Training for Children and Adolescents: Benefits and Risks, by Davide Barbieri and Luciana Zaccagni. This article is assessing the benefits and risks of early participation in strength training related to children and adolescents. There’s a lot of personal beliefs that children and adolescents should not partake in resistance training because …
Carb Friendly Cabbage Rolls
Welcome to February! For my Polish background, that means that it is time for FAT TUESDAY! There are many things that we like to enjoy around this time of year, and most of them are a big “no-no”. My goal is to take some traditional meals and still enjoy them without undoing my whole day. …