Personal Trainer Boston Area

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Chris' Blog

Making a Box: Keeping your spine safe while weight lifting

Posted on November 30, 2014 at 11:45 AM Comments comments (0)

Making a “box” while lifting is a fundamental yet often overlooked aspect of proper form. The purpose of forming a box is to keep the spine safe while moving loads during variations of the deadlift as well as overhead movements. It is important to make the box part of your routine early on so when weight increases proper form is already embedded in your technique.

(This guy is using a proper box)


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Strength & Performance Training for Distance Runners, Minisode

Posted on July 15, 2013 at 9:25 PM Comments comments (0)

Over the past spring I was given the oppurtunity to develop this minisode regarding strength and performance training for distance runners.  Besides being a blast to make, the minisode highlights some keys exercises for athletes of all sports. I hope you enjoy it!



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PR Pace| Strength & Performance Training for Distance Runners Book Review

Posted on March 21, 2013 at 11:55 AM Comments comments (0)

Chris Johnson’s PR Pace | Strength & Performance Training for Distance Runners, uses in-depth dialogue, examples, charts, and graphs to teach distance runners the importance of strength training for performance enhancement and injury prevention. Using his advance training system, PROformance Training Systems TM, Chris gives the reader world class workouts they can use for races of any distance and caliber.



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"Changes to Stride, Surface and Form to Avoid Injury" Runner's World Article

Posted on November 27, 2012 at 1:55 PM Comments comments (0)

The article Changes to Stride, Surface and Form to Avoid Injury at Runner's World has some great tips in it given by me regarding "smoothing" out your stride.  

Check it out and if you like it please comment on ...

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Performance Foundations Flow Chart

Posted on June 6, 2012 at 1:15 PM Comments comments (0)

Achieving excellence in human performance is based off solid foundations. The roots of these foundations are control and capacity. Control is the body’s ability to adequately manage itself through sufficiently and simultaneously limiting and allowing motion. Capacity on the other hand is the ability to elevate the body to heightened levels of control.

Efficient control must be ...

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Running and Lower Crossed Syndrome | How sitting can damage your running times

Posted on April 29, 2012 at 7:45 AM Comments comments (0)


Running is primarily pulling, not pushing and is composed of three phases, Push-off, Recovery from Push-off, and Landing). The hip’s hyperextensors pull you forward as one foot “claws” at the ground by your plantar flexors (Push-off) then the leg tucks in high by your Gluteus Maximus (Recovery from Push-off), swings forward and extends outward as it prepares for its next step (Landing).

During a stride, your leg is extended out in front of yo...

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Isolated & Compound Movements Position in Corrective Exercise Strategies

Posted on March 3, 2012 at 2:00 PM Comments comments (0)

Corrective exercise is a method for fitness practitioners to help their clients identify and fix dysfunctional movement patterns, muscle imbalances, and poor arthrokinematics (joints movements) in the absence of pain. There are a couple of major screens out there to judge these deficiencies, the Functional Movement Systems and NASM’s Corrective Exercise Continuum. Both of which do an excellent job at obtaining their goal in corrective exercise.

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How Our Basic Survival Instincts Lead to Injury During Exercise & Sport

Posted on February 7, 2012 at 11:15 AM Comments comments (0)

The following diagram displays the chain of events that allow our basic survival instincts to instigate injury during exercise and sport.

Humans by nature are creatures of extreme efficiency. As a result we take the path of least resistance. If we are weak in certain areas improper movement patterns can occur. This leads to muscle imbalances and poor arthrokinematics (joint movement) that leads to injury. Our nat...

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Backing off in Order to Move Forward: Why taking down weeks or unloading weeks are vital to avoiding injury

Posted on September 9, 2011 at 1:25 PM Comments comments (0)

It happens all the time. An athlete starts a new training regimen with great results only to obtain an injury a couple of weeks in. Why does this happen? If your muscles and cardiovascular system are adapting to the program so well then how did the athlete get hurt? The answer is tendons and ligaments.

Tendons and ligaments are non-contractile filaments that attach muscle to bone o...

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Coping with Athletic Injury: The "R" Method

Posted on June 22, 2011 at 11:57 AM Comments comments (1)

We have all been there, and if you haven’t you most likely will be at some point and no, I’m not talking about Disney World. I’m talking about getting injured in sports or fitness. Athletic injuries can happen for a number of reasons, either acute (sudden like an ankle sprain or ACL tear) or chronic (such as Runner’s Knee or Low Back Pain). Although even some acute injuries are a result of a chronic build up over time i.e. you have a weak ankle which is why your ankle ...

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