Tommy Zaknoen, CPT & PHP IC Trainer

We are overjoyed to extend a warm welcome to our newest independent contractor trainer! Having you on board brings a fresh wave of enthusiasm and expertise to our organization, and we are truly grateful to have you as part of our growing family.

See what Tommy has to say about his experience at PHP…

“I have been with Precision Human Performance using it as my primary exercise facility and my location to train clients for over 2 months now and am going to try my best to put into words how unbelievably happy I am with every aspect of this place! 

Cleanliness is second to none, the staff are constantly doing what they can to keep the equipment, facility and all areas as tidy and up kept as possible, even during the wet and dirty winter months.

The staff and owners are some of the most welcoming, friendly, and intelligent trainers I’ve ever met. The second you walk through the front doors they make themselves incredibly approachable and that just gives you a sense of comfort that keeps you coming back here. It’s obvious their main goal is the success of anyone who walks in and giving them a nurturing environment to grow

Last but not least the facility it self. They spared NO expense when stocking this place. It has the best machines on the market and overall state-of-the-art equipment all across the board. As a bodybuilder it makes lifting here an absolute joy I will go wildly out of my way just to get a lift in here. As a trainer it is so amazing knowing my clients are able to utilize the best equipment in the area. 

Highly recommend PHP to anyone looking for training, a place to train clients, or a place to lift. You will be nothing but satisfied!”

Precision Human Performance; A year in review and a look forward

We say it every January. We can hardly believe how quickly another year has passed, and 2023 was no exception. Like all businesses and personal lives, PHP has been through turbulence, successes, unforeseen challenges, and new directions. Friction leads to resilience and we are both proud and celebratory for another year of pursuing our goals, and yours.

Last years story of PHP goes far beyond overcoming obstacles and relishing in triumphs. In reality, when we reflect upon 2023 a singular description comes to mind… gratitude. Gratitude for you, our deeply valued clients and members, gratitude for our endless passion for our work, and continued drive to learn, both born from your commitment. Gratitude for the support of our incredible team, and gratitude for the opportunity to make a difference in this important industry. Without you, neither we, nor PHP, could ever reach full potential.  We extend our most sincere thank you to each and every one of you that we are fortunate to work with.

As well as reflection, we are also embracing this new year as an opportunity to look forward to an evolution for PHP. We will look inward, more clearly define the goals for our company, and work diligently to bring them to life. 2024 will be a busy year for us behind the scenes, planning, building, testing, and preparing an improved version of the services and experience that we offer. For now, we are withholding details of exactly what the new PHP will be, but expect clues and teasers over the next 12 months as we get closer to the 2025 relaunch of Precision Human Performance.

Cheers to you all, and the happiest of New Years. Thank you for being the inspiration to challenge ourselves to new heights in the pursuit of helping you achieve the highest quality of life.

Best,

Johnny + Michelle

Hypertrophy Blog #1

By Dan Junquera

What exactly causes hypertrophy is a question that is bounced a lot around the fitness industry. Based on where the research is right now, we can say that Mechanical Tension is what we want for hypertrophic adaptations. Mechanical Tension is the pulling force that the muscle proteins experiences when contracting.That being said, if we are looking to gain muscle size and get these adaptations, we want to workout in a way that maximizes mechanical tension. To do that, we need to look at our proximity to muscular failure in a given set. Based on Chris A. Beardsley's 5 effective model, we can see that the last 5 repetitions in a given set, taken to failure, are the most effective repetitions in a set. These effective reps have an increase in motor unit recruitment and allows for more muscle fibers to experience mechanical tension. As a result, if we are looking to maximize hypertrophic adaptations in a workout, its important that we are training hard and taking sets close to failure and progressively overloading from there. 

While this is good knowledge to have, when it comes to programming for hypertrophy, its important to look at the individual to see what proximity to failure would be appropriate for them. Given that going 1-2 reps from failure can come with many different challenges, such as different fatigue mechanisms, stress placed on the muscles, discomfort, etc. going to failure may not be realistic for many people. For these individuals, it would be better to start further away from this failure threshold and gradually over time, progressively overload the workouts to get closer to the failure threshold if appropriate for the individuals goals. 

More more information or to contact Dan to schedule a consultation and/or training session, email Dan@precisionhumanperformance.com

Unleashing Your Inner Potential: A Journey into the World of Biohacking

By Michelle Amore

In the pursuit of optimal health and peak performance, a growing movement known as biohacking has taken center stage. Biohacking involves leveraging science, technology, and lifestyle modifications to enhance physical and mental well-being. When applied to the world of fitness and performance, biohacking offers a fascinating and innovative approach to unlocking the full potential of the human body. Let's explore the world of biohacking and how it intersects with the quest for fitness excellence.

Defining Biohacking 

At its core, biohacking is about self-experimentation and continuous improvement. It's the art of optimizing the body's functions and systems through various methods that go beyond traditional fitness routines. In the context of fitness, biohacking seeks to enhance not only physical strength and endurance but also cognitive function, recovery, and overall well-being.

The Pillars of Fitness Biohacking

1.  Nutrigenomics: This science explores how our genes interact with the nutrients we consume. Fitness biohackers may tailor their diets based on genetic markers to optimize energy production, muscle growth, and fat metabolism.

2.  Sleep Optimization: Quality sleep is essential for recovery and performance. Biohackers often monitor sleep patterns using wearable devices and adjust their sleep environment to maximize restorative rest.

3.  Exercise Variation: Beyond traditional workouts, biohackers experiment with innovative training methods like high-intensity interval training (HIIT), cold or heat exposure workouts, and functional training to challenge the body in novel ways.

4.  Supplementation: Biohackers may use supplements to support muscle recovery, reduce inflammation, and enhance cognitive function. These choices are often backed by meticulous research and personalized needs.

5.  Mind-Body Connection: Practices like meditation, mindfulness, and visualization are integrated into fitness routines to optimize mental focus, reduce stress, and improve performance.

6.  Technology Integration: Wearable fitness trackers, biofeedback devices, and apps play a significant role in tracking physiological data, helping biohackers make informed decisions about their training, recovery, and nutrition.

Connecting Biohacking to Fitness Goals

1.  Muscle Growth and Fat Loss: Biohacking techniques can target specific genetic factors related to muscle development and fat metabolism. Combined with personalized training and nutrition plans, these strategies may lead to more efficient progress.

2.  Recovery and Injury Prevention: Biohacking's emphasis on sleep optimization, targeted supplementation, and innovative recovery methods can aid in preventing injuries and accelerating post-workout healing.

3.  Cognitive Enhancement: Through nootropics (cognitive-enhancing substances), meditation, and brain-training techniques, biohacking aims to optimize mental clarity, focus, and decision-making during workouts.

4.  Longevity and Anti-Aging: Certain biohacking practices, such as intermittent fasting and calorie restriction, are thought to promote cellular repair and extend lifespan. Combining these practices with fitness routines can lead to enhanced overall vitality.

5.  Stress Management: Incorporating mindfulness and stress-reduction techniques into fitness regimens can mitigate the negative effects of chronic stress on both physical and mental health.

Ethical Considerations and Caution

While biohacking offers exciting possibilities, it's essential to approach it with caution and responsibility. Personal experimentation should be guided by credible scientific research and the guidance of qualified professionals. Also, biohacking should complement, not replace, healthy lifestyle choices, including proper nutrition, regular exercise, and sufficient sleep.

Biohacking in fitness is a journey of self-discovery and optimization. It's about pushing boundaries, testing limits, and harnessing the power of science and technology to achieve personal fitness goals. By embracing the principles of biohacking while staying grounded in evidence-based practices, individuals can unlock their potential, elevate their performance, and embark on a transformative fitness journey that goes beyond conventional norms. Remember, the journey is as important as the destination, and biohacking offers a roadmap to a healthier, more empowered you.

To learn more or begin addressing the pillars of biohacking, contact Michelle Amore at michelle@precisionhumanperformance.com

SmartMuscle: A Secure and Effective Hypertrophy Program by Dan Junquera

SmartMuscle: A Secure and Effective Hypertrophy Program

by Dan Junquera

Hypertrophy, being the growing of organs and tissues in the form of an increase in the size of cells, is sought out for its aesthetic adaptations and improvements most of the time. In addition, there are other physiological benefits of muscular hypertrophy. This exercise adaptation can improve muscular strength by increasing the cross-sectional area of the muscle tissue that improves the magnitude of the force production. In addition to strength and force production, it can also help in improving bone density due to the concept of progressive overload; placing more and more stress on the bones and ligaments that calls for adaptations. Muscle hypertrophy can also help slow down the aging process of muscular atrophy that occurs as age increases. Muscular hypertrophic adaptations can also increase a persons BMR. In other words, how many calories they burn at rest because an increase in muscle mass calls for the body to work harder to maintain that new put on muscle.

Research suggests that proximity to failure seems to be one of the more important things when trying to induce muscular hypertrophy. Not muscle damage! Based on the individual's needs, proximity to failure is something that can be adjusted and tailored to their needs as well as what amount of stress their body can tolerate. In untrained individuals, scientific literature has shown that high-load resistance training can result in increases of 7.7% - 8.1% in the cross-sectional area of a given muscle after an 8 week program.

An effective hypertrophy program will use advanced concepts and strategies to get these adaptations such as; the 5 effective rep model, force-velocity relationship, size principle, MEV, MAV, MRV, and much more. Ourselves at PHP have learned how to apply these advanced concepts to create the results. Also addressing any limitations and previous injuries that could become an obstacle for achieving a hypertrophy based goal safely and effectively. 

Multiple Sclerosis

Multiple Sclerosis Awareness by Aaron Westbrook

Multiple Sclerosis (MS) is a progressive and degenerative condition in which the immune system targets the protective covering of the nervous system. When left untreated, MS can damage the nerves enough to disable a person’s ability to walk and can even make it impossible to do everyday things around the house. According to the National MS Society, an estimated 1 million people in the US suffer from this condition. While current estimates expect to see the number of people with MS rise, it becomes even more necessary to find effective treatments to manage symptoms and improve outcomes!

While there are a wealth of pharmaceutical treatments for severe MS symptoms, our day to day behaviors still have a greater impact on reducing the progression and even preventing development of MS. Low to moderate intensity exercise like walking, cycling, or even light resistance training can maintain nerve integrity, improve balance and coordination, and reduce overall inflammation from MS. Sleep quality determines much of the recovery from MS attacks as well. Making sure your room is dark, quiet, and cool enough as well as giving yourself time to wind-down before bed can help your body get the most out of its resting time. Dietary intake also impacts your body’s response to MS attacks. Emphasize foods that offer adequate daily protein, carbohydrates, fats, and vitamins (evidence supports the role of vitamin D in particular for MS treatment). Generally a wide variety of foods in a balanced diet helps to ensure your body has everything you need to repair and maintain tissue damage from MS.

While some of these things might seem obvious or even seem too simple, they all become increasingly challenging as conditions like MS progress. Balancing normal stresses of daily living with the new stresses of MS attacks can, at times, demand a lot of support and a fine-tuned approach to lifestyle adjustments. Dosage of physical activity, consistency of nutrition and sleep, and supporting you through a major health change are all at the heart of our process at PHP. While we take time to recognize people with MS and the challenges they experience, we encourage and support you to continue fighting back with each step, each good night of sleep, and each balanced meal!

Spinal Hygiene: Part 2

Spinal Hygiene: Part 2 by Johnny Cooke

In Spinal Hygiene: Part 1 we discussed the importance of spinal hygiene to remedy or prevent back pain and to improve overall spine health. In Part 2, we will examine the architecture of the spine and how it’s 3 distinctly different levels all perform different functions. Let’s dive in…

The spinal column is comprised of 33 individual bones called vertebrae that are stacked on top of one another. Of these vertebrae there are 24 that are moveable, and each of them have bony protrusions called processes that serve as anchors for muscles, tendons, and ligaments. The actual joints of the spine are called facets of which there are 2 for every disc. These facet joints guide the motion that is available at each spinal level (more on this later). Between each vertebrae lie intervertebral discs comprised of outer rings of collagen and an internal nucleus. These discs support load between the vertebrae and allow for motion and shock absorption. 

The 24 vertebrae, their processes, their facet joints, and the discs, are divided into 3 categories according to their geography. Each of these 3 “levels” have unique architecture, and therefore unique function and available motion. The 3 spinal levels, from top to bottom, are the Cervical Spine, the Thoracic Spine, and the Lumbar Spine. 

The Cervical Spine is comprised of 7 vertebrae (C1-C7), the hyoid bone, and the manubrium of the sternum. It assumes a lordotic curve (C shape) as its neutral position. The Thoracic Spine is comprised of 12 vertebrae (T1-T12), the rib cage, and the lower sternum. It assumes a kyphotic curve (reverse C) as its neutral position. The Lumbar Spine is comprised of 5 vertebrae (T1-T5), and the Sacrum. It assumes a lordotic curve (C shape) as its neutral position. Looking at the spine from a side view, normal curvature of all 3 levels combined resembles a soft 'S' shape. When viewing the spinal column from behind, the spine will appear vertically straight. 

In addition to the unique curvature at each level, the size of each vertebrae and its processes, and the particular orientation of its facet joints, dictate the function and primary motion of each level . It is true that to some degree every level of the spine can flex, extend, and rotate. However, the percentage of contribution at each level to these motions should be predictable and purposeful to reducing unnecessary wear and tear. Below is a brief overview of the type of motion that each level best provides.

Cervical Spine; rotation at the Atlas (C1), and both flexion and extension at C2-C6. Interestingly, C2-C6 offer minimal rotation, and C7 acts as a base of support for the flexion and extension between C2-C6.

Thoracic Spine; T1-T12 offer the greatest amount of rotation of all 24 moveable vertebrae. T1-T12 offer moderate amounts of flexion and modest (if not minimal) amounts of extension due to large and inferior facing spinous processes.

Lumbar spine; L1-L5 are well suited for flexion and moderately capable of extension (forward and laterally). L1-L5 have minimal rotation due to its vertical facet joints and rely heavily upon the thoracic spine and the hips when rotating in space.

Right now, you might be asking why it is important to understand the architecture of the spine and its motion? Glad you asked… Understanding what the spine is intended to do and the types of forces it can favorably can produce or reduce, is critical to exercise selection and design. In essence, sound decisions about how to properly and safely train the muscles of the spine inherently require this knowledge. In an upcoming article we will identify some dos and don’ts of “core” training, taking into account everything that we have learned up to this point.

Exercise and Bone Density

Exercise and Bone Density by Michelle Amore

There is evidence that exercise not only stimulates bone growth in adults and the elderly, but also reduces the loss of bone mass associated with aging.  The type of stimulus used during exercise can directly effect bone mass, positively or negatively. While several methods of training can be used to increase bone mineral density (BMD), there are specific types of exercises, if executed regularly, that can have a positive effect on BMD. 

Osteoporosis is a disease of the bone that makes a person’s bones brittle, weak and more likely to break. According to the National Osteoporosis Foundation, approximately 10 million Americans have osteoporosis and another 44 million have low bone density, placing them at increased risk.  While hormonal changes and vitamin deficiencies aid in the cause of low BMD, a sedentary lifestyle and lack of weight bearing exercise also causes fragility and low T-scores.  T- scores are used to help identify whether you have normal bone mass, low bone mass (osteopenia), or osteoporosis.  When a T-score is -2.5 or below, you are diagnosed with osteoporosis. The lower your T-score, the greater your risk for fracture. Osteoporosis can also be diagnosed if you have had a fracture without trauma when you were older than 50.  Speak to your healthcare provider to decide when you should take a Bone Mineral Density Test.

Whether attempting to increase BMD or prevent osteoporosis, weight-bearing aerobic activity and strength and resistance exercises should be a regular part of your weekly workout regimen.  With an exorbitant amount of exercise options to choose from, it is important to prioritize activities that nudge bone forming cells, or osteoblasts, into action.

Weight-Bearing Aerobic Activities

Weight-bearing aerobic activities, or impact activities in which arms, feet, and legs are bearing the weight, that lead to improved bone mass include the following:

Stair Climbing

Jogging

Tennis

Dancing

Hiking

Hill Climbing

Walking, while advised for health maintenance, does not increase the loss of BMD as an isolated activity.  Walking/jogging must reach a level of intensity that creates high enough forces to stimulate bone mass.  

Strength and Resistance Training Exercises

Strength and resistance exercises are vital to the stimulation of osteoblasts and in limiting the reduction of BMD.  Benedetti and colleagues recommend high loads (70-90% of a maximum repetition) for 8-10 repetitions of 2-3 sets performed at least for 1 year, 3 times a week for 45-70 minutes per session.  Particular focus should be placed on exercises that stimulate the hips and spine to limit femoral neck and lumbar spine degradation.  A few exercises that can be beneficial to the development of bone mass, prioritizing the hips and spine, are the following:

Weighted Squats or Body Weight Squats

​​Hold a kettlebell, dumbbell in both hands at chest level and stand with your feet hip-width to shoulder-width apart. Stand tall and brace your core, then drop your butt back and down as you keep your chest up, sitting back onto your heels without shifting your weight forward onto the balls of your feet.

Video - Weighted Squat with Dumbbells at Shoulder

Video - Weighted Squat with Dumbbells at Sides

Body weight squats can be performed the same way but without holding extra weight.  Using a chair and proceeding to sit all the way down and stand all the way up is a great modification to a weighted squat. 

Video - Chair Sit-to-Stand/Chair Squat

Leg Press

Lower the weight under control until the legs are roughly 45 degrees or slightly below. Drive the weight back to the starting position by extending the knees but don't forcefully lockout. Repeat for the desired number of repetitions.

Video - Prime Fitness Leg Press

Step-ups

• Stand up facing an elevated platform with your arms at your side.

• Put your right foot on an elevated platform. Step on the platform and use your heel to lift the rest of your body up. Place the foot of your left left on the platform. 

• Step down with your left leg controlling the movement as you descend. Return to a standing position by placing both feet next to each other on the ground.

• Repeat this movement with the right leg for the desired number of times and then switch to your left leg.

Video - Step-ups

Latissimus Pull Down

• Place your knees under the provided pads. Position the pads so that your thighs are not able to raise up off the bench.

• Grasp the lat bar with a little wider than shoulder-width grip. This is the starting position. Note: Hand position and the plane of motion should be adjusted based on an individual's joint mechanics. 

• Begin exercise by pulling your elbows out to the side and down while the bar travels down to your upper chest. Focus on using your lats to pull the bar down and not your arms.

• Slowly reverse movement back to starting position.

Video - Wide Lat Pulldown

Video - Parallel Plane Lat Pulldown

Dumbbell Bent Over Row

• Take a dumbbell in each hand.

• Slightly bend your knees and bend over at the waist so that your chest is almost parallel with the floor.  Note: Spinal stabilization is required during this exercise to support the lumbar spine.  This can be achieved through core engagement or lying your chest against a support.  

• Let the dumbbells hang in your arms and then pull them toward your mid-torso.

• Lower the dumbbells back down to starting position.

Video - Bent Over Dumbbell Row

MODIFICATIONS

Video - Bench Supported Dumbbell Row

Video - Single Arm Supported Dumbbell Row

Additional exercise examples include hip extension, hip adduction, knee extension, hamstring curls, deadlifts, power cleans, military press, seated rows, back extension exercises, bench press, elbow flexion, wrist curl, reverse wrist curl, triceps extension, forearm pronation and supination, and so many more that can all be performed at prescribed levels of intensity to build bone.  

All exercise descriptions are listed with the assumption that repetitions will be performed.  Isometrically performing the exercising at 70-90% of maximum effort can be used rather than concentric and eccentric movements.  Isometric exercise consists of pushing or pulling at a given effort level with the absence of joint motion.  It is important to consult an exercise professional for individualized exercise prescription and guidance through a BMD program.