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Trainer in LA w/ 17+ yrs experience. Strength & weight loss, pain relief & posture, sports performance, mindset
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The human body is to design to function in a rotational manner for its primary functions (walking, running)

However, it’s one of the movements that’s most often lacking from the average person’s workout regimen.

Properly including rotational exercises into your routine will help connect all the different parts of the body together cohesively and will equate to a better performing body with less pain and injuries, so you don’t just look great but you actually feel great too.

Save this post and share it with anybody who could benefit. Thanks

#TheCorrectiveProtocol #CorrectiveExerciseSpecialist #FunctionalTraining #OnlineCoach #PersonalTrainer #RotationalExercise #SpiralLine #Backpain by @paulsbrown

The lifestyles the average human lives these days is very much contrary to what it’s been for the majority of the time humans have been on this earth.

The result from that physically speaking is that humans will develop some sort of muscle imbalances and movement dysfunctions, which usually leads to some variation of pain.

Those imbalances/dysfunctions are specific to a persons individual lifestyle. And because of that in order to fix those imbalances each person needs a specific regimen to realign their bodies and get rid of the pain.

The one-size-fits-all approach will never address specific individual issues, and usually does the opposite; it exacerbates the issues.

If you’re tired of being in pain, or if you’re tired of your workouts leading to more pain, or if you’re just tired of thinking about getting fit but not doing it then reach out to me.

DM “online coach” and I can explain to you how I’ve turned countless peoples lives around for the better and helped eliminate the pain and the pounds for good.

Over 27,000 training sessions in the last 12 years (10,000 = Master Trainer)

(Check me out on yelp ⭐️⭐️⭐️⭐️⭐️)

#OnlineCoach #CorrectiveExerciseSpecialist #thecorrectiveprotocol #BehavioralChangespecialist #NutritionSpecialist #5Stars #PostureCorrection #MuscleImbalances #MovementDysfunction #BeforeAndAfter #EliminateThePainAndThePounds
#back pain #LowerBackPain #ShoulderPain #NeckPain #KneePain by @paulsbrown

Probably the most common question I get regarding my online coaching program is whether or not my clients can get the same results without ever seeing them in person.

The the answer is, as long as the client is willing to listen to what I recommend to them, then yes they should expect to see incredible results.

Karina @karinataben first reached out to me in January 2023 while she was still pregnant. She told me after she had her kid she would be ready to make some changes for good in regards to her health and fitness.

In August 2024 we reconnected and began the coaching program. By December we had achieved all her goals of realigning her body and getting her back to her pre-pregnancy weight (and even more in fact)

if you’re serious about wanting to make some changes in your life for the better, DM “online coach” or click on the link in the bio to learn how.

#OnlineCoach #CorrectiveExerciseSpecialist #PersonalTrainer #Results by @paulsbrown

Eight years ago this week, I lost my mom. She and I were really close, and losing her suddenly was more than I was able to deal with at that time — at least in a healthy way.

So for 6½ years, I tried not to think about her anymore. That suppression of grief led to a lot of internal darkness and self-destructive behavior. It finally got to a point where I had to deal with it. The interesting thing about grief is that when you never address it, it never improves. So 6½ years after her passing, it still felt like the first day.

However, going through the grieving process, I’ve learned that experiencing those emotions is not only manageable, but healthy. The more I’ve gone through the process, the less I’ve felt the urge to escape those feelings.

It’s an ongoing process for me, understanding grief, but I’ve gotten to the point now where when I think about her, instead of it bringing a dark cloud over my day, I remember the good times. I appreciate not only who she was, but the fact that I had an incredible mother.

I think about how she would want me to go on with my life — not being sad, but instead being inspired by what she taught me.

Last fall @weshacreature and I got married, and I spoke about my mom at the wedding. I talked about what she meant to me and how the way she raised me inspired and shaped me into who I am today. This was the video I played at the wedding. It was done to honor not just her, but also honor those in attendance who had lost somebody, as well as the people they had lost. (All featured in the video)

When I think of my mom now, I’m reminded to live a meaningful life, to be a decent person, and finally to care about others and be there for them no matter what it takes. Life is too short not to appreciate the ones you have.

On Mother’s Day, I used to always think, “I need to make sure I call my mom,” as if it were an obligation. When you suddenly don’t have that person to call anymore on Mother’s Day, it becomes an instant lesson in appreciating the ones you do have.

Happy Mother’s Day to all the mothers out there — especially the ones who’ve given everything they had to be there for their families. by @paulsbrown

The Reverse Nordic is a great exercise to address tight quads. However, if you have sensitive or painful knees, it can be a bit aggressive.

Adding the assistance of a resistance band to help bridge the gap can be a great strategy for building stronger, healthier knees.

Try it out and let me know how it goes. Save this video to reference later, and pass it along to anyone who could benefit. Thanks.

Thanks @anatomy.of.motion for intro graphics

#KneePain by @paulsbrown

Zone 2 cardio isn’t just good for the heart and burning fat. It’s powerful for the nervous system too.

You’ve probably heard before that people in modern societies often live in near constant fight or flight mode, driven by the sympathetic nervous system. What isn’t talked about as much is what happens when that state sticks around for prolonged periods

The sympathetic system is built for survival in imminent danger. It boosts things that help you act fast like blood flow and energy availability, but it comes at a price to long term health.

Prolonged activation can impact:
Immune function
Cortisol balance
Digestive health
Reproductive hormones and libido
Chronic inflammation

Zone two cardio at about 100 to 120 bpm helps rebalance the system by nudging the parasympathetic side. It’s your body and mind settling into a calmer state through signals involving the hypothalamus and the vagus nerve.

Aim for this three times a week. Even 20 minutes at the end of a workout can get the parasympathetic system balanced again.

Give it a try and pass it on to someone who could benefit. Let me know how it goes.

#zone2cardio by @paulsbrown

$Some statistics on bone density: - In the US, about 19.6% of women over 50 have osteoporosis, while 43.1% have low bone mass (osteopenia). - Bone density in women can start to decrease in the 40s and accelerates during menopause, resulting in a total loss of about 10–20% over the following decade. - Roughly 50% of women aged 75 and older have osteoporosis or low bone density. - Hip fractures in older women are linked to substantial 1-year mortality and functional decline. —————————————————————————— Studies have shown that resistance training—especially heavier lifting—as well as jump training, are among the most beneficial ways to prevent or reverse bone-density issues. As little as 10 minutes, three times a week, of jump training can be effective in increasing bone density and health. Just another reason everybody should be on a regular workout program. The sooner in life you start working on this, the better your foundation will be for the long term. Save for later and share it with anyone who could benefit. Thanks to 3D4Medical for the graphic. #BoneDensity by @paulsbrown$

Unilateral leg exercises like a split squat or single leg squat are not only great exercise exercises to incorporate into a training program but they can also be great ways to assess for any sort of weaknesses or imbalances in the lower extremities.

Whether you’re training a client or just working out yourself it’s important to be able to know what muscle(s) needs to be addressed in order to execute the proper biomechanics.

It’s not always straightforward and very often is more than just one muscle or joint that needs to be addressed but here’s a simple way to look at movement dysfunction in unilateral lower body exercises.

Try it out let me know how it goes. Save this video for later and pass it along to anybody could benefit. Thanks.

Thanks to Essential Anatomy for the 3d graphics.

#glutestrength by @paulsbrown

Addressing pain or issues in the upper extremities without addressing shoulder stability is very often like trying to fix the cracks in the wall of your house without addressing a poor foundation.

The problem just keeps coming back if you don’t take care of the root cause.

And aside from joint or muscle pain relief, having stable shoulders also maximize[s] your body‘s ability to perform as well as positively affecting other issues like posture, headaches, proper breathing, etc.

When you focus on engaging the serratus anterior it’s crucial to make sure you don’t let your shoulder shrug up towards your ears while performing any of the movements.

There is a time and place to shrug your shoulders but typically when a person has this type of shoulder instability or lack of serratus anterior activity/engagement, it’s difficult to make that mind-muscle connection, but especially difficult when you shrug your shoulders.

Try out this one-two combo and let me know how it goes. Pass along to anybody who could benefit.

Sidenote: that wrist pin elbow rotation is one of the best forearm stretches you can do.

Thanks to @anatomy.of.motion #for the graphics.

#shoulderstability by @paulsbrown

Paul Brown

@paulsbrown