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START HERE
INSTRUCTIONS FOR USE
In this section you'll find the foundational material presented to all TMF students.
ALWAYS prioritize your safety and well being -- if a movement feels off or wonky, don't continue until you've adjusted appropriately.
It is strongly recommended that videos be viewed in sequential order, as the concepts are presented in a thoughtful, functionally effective manner.
Consult with a physician prior to utilizing any exercise framework or programming.
Pay attention to how you feel and, as always:
"Be done when you're done."
Clayton discusses the idea of, "Be done when you're done."
PSYCHOLOGY CONCEPTS:
MOTIVATION
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Psychology Concepts: Motivation
Clayton presents a Psychology Today article about MOTIVATION:
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What is motivation?
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Setting goals
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Building momentum
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Persevering through difficult tasks
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How to feel more motivated
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How to manage eating / nutrition
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How to stay motivated to exercise
NUTRITION BASICS
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Nutrition Basics: FOR GENERAL HEALTH
Clayton introduces and explains:
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PROTEIN
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FIBER
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CALORIE AWARENESS
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risk vs reward for food tracking
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using tracking as a short-term strategy
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learn to manage nutrition intuitively
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How to use nutrition facts label
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The importance of sleep and good sleep hygiene
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How to approach each of these topics thoughtfully
RESISTANCE TRAINING BASICS
Parts 1 - 5
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PART 1
Clayton introduces and explains:
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the CORE FOUR compound muscle movements: SQUATS, DEADLIFTS, PUSHES, and PULLS
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the importance of safety / "Be done when you're done."
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forming desirable mental associations
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general guidelines for movement and framework
PART 2
Clayton introduces and explains:
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SQUATS and CHAIR SQUATS
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Time Under Tension (TUT)
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physiological adaptations
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training focus
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the importance of using full Range of Motion (ROM)
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active stretching vs static stretching
PART 3
Clayton introduces and explains:
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DEADLIFTS
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the difference between DEADLIFTS and SQUATS
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RDLs (Romanian Deadlifts)
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general guidelines for safe movement (review)
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combining movements
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client independence in the fitness industry
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adding free weights (teaser)
PART 4
Clayton introduces and explains:
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PUSHES / PRESSES
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WALL PUSHUPS
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CHAIR PUSHUPS
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FLAT (regular) PUSHUPS / From the knees PUSHUPS
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nuance of 'right' vs 'wrong' in regards to movement
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progress over time
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progressive application of resistance
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how to decide between different techniques
PART 5
Clayton introduces and explains:
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PULLS
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STANDING ROWS (teaser)
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RESISTANCE BAND PULLS
- achieving meaningful results
- achieving long-term sustainability
- the reality of physiques and what people really want
- his own firsthand experience with this material
- the limitations of this work
- the strengths of this style of approach
- other available TMF instructionals
**link re-directs to YouTube for FULL VIDEO
