Knowledge Vault

In this article, we challenge the status quo of injury prevention in exercise and fitness, by reframing our approach to injury prevention and embracing better first principles we endeavour to empower individuals to reclaim agency over their health and wellbeing amidst a myriad of factors in our lifestyles that are constantly opposing our physiology.

In the realm of training, a fitness boot camp or boot camp training is a popular methodology of working out that people partake in to achieve their desired health goals. This article will delve into the pitfalls of boot camp training, and if there are better alternatives when it comes to training more sustainably and still achieve all your health and fitness goals. 

Focusing solely on lengthening the hip flexor muscles neglects how they are meant to work with your whole system. This article unveils how to find optimal range of motion while strengthening your whole body at the same time.

Glute training has many faces, from glute bridges to lunges. While these approaches may work for the short term, we highlight how to train your glutes and make gains for the long term.

It's important to note that bodybuilding and powerlifting are sports. While they might make participants stronger or more muscular, they don't necessarily help people avoid or reduce pain.

Effective workout plans for beginners, which are truly beneficial, often come with a cost, reflecting their value. It's important to understand that while free workout plans might seem appealing, they could end up costing more in the long run if they lead to injuries or other issues that require treatment.

The body already has a predisposition to be spiraled in one direction, causing an asymmetry in the skeletal structure. While instituting backwards running, this asymmetry will cause the tension associated around the knee to be applied on the posterior chain without addressing why the knee joint is not efficiently absorbing impact from running forwards. 

In the modern day of health and fitness, more and more people are flocking towards personal training and with our fast paced society, the convenience of accessing a training session at your fingertips is all too tempting. These avenues seem to offer potential benefits for individuals seeking guidance in their fitness journeys, but are not immune to challenges, this article sheds light on some of the reasons for their failures.

The FP approach emphasizes that the right kind of movement can be incredibly healing. Unlike traditional gym classes that often focus on isolated exercises, FP advocates for optimizing movements that mirror our fundamental functions.

The critical drawback of stretching for neck pain is that the muscles are put in a passive lengthened position without being followed with elastic recoil. The best stretch is where the whole body is tensioned through corrective exercises to rebound with elastic recoil as seen in elite athlete sprinters at top speeds.

As individuals immerse themselves in Animal Flow, their bodies adapt specifically to these unique movements. However, these adaptations may not necessarily enhance overall fitness or functionality. In fact, these adaptations may be detrimental when they lead to imbalances or weaknesses in specific muscle groups or joints, increasing the risk of injuries.

Exercise snacks or mini workouts throughout the day have been all the new craze. In this article we will discuss how to make ‘exercise snacks’ actually work for you and provide realistic actionable behaviors that will help you lose weight and tone up and ultimately live a healthy pain free life. 

While weightlifting in the sagittal plane is widely acknowledged, it's essential to acknowledge the current limitations on its supposed benefits. Activities such as sprinting, boxing, kickboxing, MMA, football, and basketball go beyond the sagittal plane. In this article, we cover the importance of improving movement in all three planes of motion to stay pain free while improving strength, flexibility, and athleticism.

Trail running has evolved into a captivating fitness pursuit, promising enthusiasts the allure of robust legs and sculpted abs forged through the satisfying accumulation of kilometers. The persistent pounding on the ground and enduring long distances can unveil significant challenges in the form of postural, muscular, and structural imbalances specific to trail running. Join us as we navigate through the intricacies of optimizing outdoor workouts for both physical well-being and symmetry.

The realm of low impact exercises, driven by the need to avoid pain from working out has gotten more popular over time. Learn a more thought-out approach to low impact exercises aimed at optimizing fundamental movements to keep you pain free.

Since yoga positions are not based upon the gait cycle, the poses held in Flow Yoga stretch the body through ranges of motion that the body did not evolve to undergo. Repeatedly practicing Yoga will result in overly lengthened tissues that have a hard time supporting joints and bones, especially in a dynamic or athletic context.

Exercising outdoors, particularly in bare feet on natural surfaces like grass or sand, facilitates grounding or earthing. Grounding reduces inflammation and improves health by transferring electrons from the earth to the body.

We break down the shortcomings of the Barbell Back Squat and Barbell Deadlift, widely used and recommended by trainers, strength and conditioning coaches, and physical therapists. Why your training should revolve around the FP First 4, to include all planes of motion rather than staying in the sagittal plane.

The fitness industry is kind of a wild west, anything goes and anyone can start a “movement” culture, claim it to be scientific and then sell it. F45 training is not exempt from this blueprint, that really has its origins rooted in capitalism rather than in the field of scientific endeavor. When selecting what is F45? Or F45 near me on their website one of the first statements says “It’s innovation”. When buzzwords like these get thrown around, along with “functional”, “science” and “results driven” it muddies the waters for anyone looking to make a decision about which direction to go in relation to health and fitness.

Orange Theory is based on the theory of excess post-exercise oxygen consumption (EPOC), which promises increased metabolism and calorie burn long after the workout ends. The theory of maximizing calorie burn and metabolic rate are good. However, it's the application of these principles that make this methodology flawed.

The quest to 'get fit fast' is a common goal for many. Let’s explore the realities of rapid fitness transformations and how Functional Patterns (FP) approach the concept of getting in shape efficiently and sustainably. 

The general consensus amongst health professionals is that getting at least 10,000 steps in a day is pivotal for our physiological health. But what if someone is consistently hitting this milestone of 10,000 steps with poor or inefficient mechanics? Would this still reduce the risks for these diseases, or would it make things much worse? This article will dive deeper into questions like these and equip the reader with the knowledge on how to tackle their fitness goals with more intention and knowledge. 

In this article, we will delve into the fundamental elements of rucking and its significant shortcomings. We will explore why strapping a ruck sack on your back and engaging in a rucking workout may not be the wisest choice long term.

The synergy between health and aesthetics is the cornerstone of our methodology at Functional Patterns. In this article we delve into the intricacies of sports performance, strength and conditioning, cross-training, and the conditioning exercises employed by professional athletes to unearth the keys to their exceptional abilities.

While many associate Endurance with the ability to partake in long grueling workouts, true endurance is rooted in the body's capability to efficiently withstand stress over prolonged periods. In this article we will cover the misconception around endurance training, how you can train less while making getting more out of your workouts, and why shifting your focus with your training goals will give you endurance gains plus much more. 

Squats are one of the most common exercises being done at the gym in modern society and said to be one of the most optimal ways to build lower body strength. At Functional Patterns, we incorporate squats and proper squat technique into our training, in this article we will be exploring what is proper squat technique and looking at why respecting our evolutionary traits when it comes to training should be a priority rather than focusing solely on improving your squat technique. 

In modern society, due to the development of technological advancements in our infrastructure such as grocery stores, the electrical grid, and agriculture, the function of movement for humans has slowly shifted away from hunting or fleeing from predators, and instead has turned into exercise as a means of staying healthy. In this article, we will discuss why standing, walking, running, and throwing are considered the FP First Four movements and provide insight as to what differentiates FP from the rest of the industry when it comes to your health and longevity. 

It's a common sight to witness athletes donning weightlifting belts to enhance core stability during demanding lifts. While these belts can assist in achieving heavier lifts, it's essential to delve into the reasons behind the need for such support and also recognize their limitations. 

The side plank often associated with core strengthening targeting the oblique muscles. In this article we examine this exercise through the Functional Patterns lens and dissect its potential benefits and limitations.

This article delves into the world of stretching exercises, core exercises, balancing, seated exercises, and strength exercises for seniors, shedding light on how to foster vitality and mobility in the golden years.

We investigate how knee problems may occur, what a knee replacement entails, and knee replacement alternatives to consider before undergoing surgery...

The plank stands as a symbol of core strength and stability, performing these seemingly simple exercise incorrectly could undermine its benefits and potentially lead to injury. We take a deep dive into this exercise and uncover why it can lead to better posture and efficient movement!

Is the Bench Press Overrated, and what makes the Bench Press so popular? We delve into the history and practicality of this exercise and provide alternatives so that you can train upper body strength without sacrificing movement ability.

Introduction Workout accountability apps and personal training apps have been a growing trend in recent years. These can vary from step counters, yoga, cycling, HIIT training, and others. At first...

This article will not only explore the anatomy and mechanics of the lunges workout but also the common pitfalls many fall into when focusing on workout lunges.

Although commonly purported as “safe” and “healthy” for joints, kettlebell training can be quite dangerous. Moving weights with momentum while putting joints through abnormally large ranges of motion, especially with bad form, is a recipe for injury.

Although we do not deny the fact that Pilates can help you build muscle to a certain extent, the approach itself lacks fundamental aspects linked to our biological movement patterns as humans.

While companionship, fun, social interaction, and competition are all important, it is crucial to question whether we need to recklessly push our bodies to the edge to achieve these things. 

The allure of interval training for weight loss, muscle growth, and improved performance can be captivating, but sustainable progress demands a holistic perspective.

In this article, we will address some questions such as, “is sprinting better than lifting weights?”; “is sprinting a good way to burn fat?”; and “does sprinting increase testosterone?”

In this article we delve into the use of KT Tape for your ankle, we question whether this approach offers a viable solution for ankle issues.

We touch on the regime and background of Calisthenics, then begin to assess whether some of the most common calisthenic workouts actually merit their popularity - Or, if there may be more efficient ways to build muscle and develop a lean physique that is both pain and injury free.

We answer what functional strength training means, and how to adopt it into your training program so you can build muscle, become more athletic, and eliminate chronic pain.

We dive into what “Functional Fitness” means and how to discern whether your workout is functional or not.

Optimal shoulder stability without external support. Learn the pros and cons of using KT Tape on your shoulder!

An effective cardiac rehab exercise plan will include appropriate cardiovascular conditioning and functional resistance training. 

Are deadlifts hurting you? We cover the benefits, downfalls, and explore alternatives to allow you to move and function pain free!

Wether you are an athlete, avid walker, or recovering from an ankle injury learn how to strengthen your ankles for balance, performance, and long term functionality.

Sedentary lifestyles have become increasing the norm. In this article we cover how poor sitting posture can negatively impact your body, misconceptions on how to correct your posture, and how to truly find good siting posture!

For individuals new to kettlebell training, intentions are a key factor to consider, but possibly even more important is assessing your posture and movement to determine if you have any imbalances or injuries that can cause compensations during exercise.