Steel Mace & Movement

Steel Mace. Mobility & Movement Coach

[coach-rich-thurman]

🤯🤯🤯One of the most important statements that I’ve ever been exposed to and likely one of the best of our lifetime. I’m beginning to think I should’ve studied Neuroscience in school, but honestly I like approaching neurology from the lens I love. ⁣ ⁣ When you actually sit down and ponder this statement from an evolutionary perspective, it is absolutely mind blowing. And when you consider it in depth it makes so much sense.⁣ ⁣ Think about it. ⁣ ⁣ ⁣ ⁣ #movementislife #moveordie #neuroscience #neurology #evolution #fitness #controlyourself #functionalrangeconditioning #mobility #quote #quotes #instaquote #evolutionarybiology #quoteoftheday #instaquote #movement #thoughtsbecomethings (at San Francisco, California) https://www.instagram.com/p/B4BgSp5H0q1/?igshid=3rm0ju74jqrq

[coach-rich-thurman]

🔊SOUND ON 🔊 It was so great to have a chance to dance again with one of my Salsa teachers, Apple Busakorn in Bangkok this past weekend. I know it’s odd that I’m from San Francisco, but the gift of Salsa was given to me in Thailand by wonderful Thai people that embrace the Latin culture. Salsa saved me in so many ways from potential pitfalls and gave me friendships worldwide that I am forever grateful for. ⁣⁣ ⁣⁣ This is what the world needs. This is what brings the world together. This sharing of culture through rhythm and dance is what unites us and helps us understand one another. And we learn that at the end of the day, we are all humans that desire human connection through the common language of sound, touch and movement.⁣⁣ ⁣⁣ The relationship between all of these senses and how they relate to our overall health and longevity is something I dive into, in my lecture/worskshop “Why We Move: An Exploration Of Touch, Sound and Movement For Health”.⁣⁣ ⁣⁣ This fun, interactive workshop ties in my love and passion for both Salsa and Health/Wellness.⁣⁣ ⁣⁣ Currently you can experience it as a part of the Movement Arts Summit, but I will also be introducing it as a stand alone activity in 2020. Stay tuned...⁣⁣ ⁣⁣ ⁣Kaeptain America shirt by: @grandeurdivision ⁣ ⁣⁣ ⁣⁣ #salsa #salsabangkok #salsathailand #salsaasia #salsadance #dance #exercise #life #sound #salsamusic #dancelife #fitness #fitdad #salsero #salsadancer #asiafitnessconference #asiafitness #fitstagram #singapore #singaporefitness #health #music #fitlife⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ (at Bangkok, Thailand) https://www.instagram.com/p/B3qTTqdnt6J/?igshid=ae8ztgm9wu6

[coach-rich-thurman]

Advanced Shoulder CARs. (See: @theupgradeguys for 3 Beginner CARs Variariations). . Once there’s adequate workspace and you’ve done all the prerequisite work let’s load the joint. . . This is NOT where you should start, especially if you’re experiencing pain and/or do not have adequate control of the ROM. . . Start by creating a daily routine and do all the strength work. Progressively loading applies just like any other Strength program. . . I just finished a 4 week Barbell Strength Block designed by @shelbybelfast with the squad and this week I’m focused on my mobility work a bit more. . . Next week I’ll test 1RM. . . Want to learn more about improving your mobility alongside your Barbell strength training program? Hit me up. . . And remember Mobility Training IS Strength Training. . . . . . #controlyourself #frcms #frc #strengthandconditioning #sportsperformance #fitness #progressiveloading #mobility #mobilitytraining #strengthtraining #fitstagram #shouldercars #shouldermobility #strength #sanfrancisco #sanfranciscofitness #bayareafitness #movement (at San Francisco, California) https://www.instagram.com/p/B1u2JoBnaUY/?igshid=16807p40ba1jj

[coach-rich-thurman]

In the Hierarchy of movement the biggest limitations are often not at the Skill Level, which sits at the top of the pyramid. . . For most people who aren’t simply incredibly gifted with raw athleticism like say a Lebron James, their limitations in skill reside in their capacity to execute the given skill within the space their body provides them. . . Often times a baseball coach for example will say that you need to have your forearm vertical when shooting. If you measured incredible shooters like Klay Thompson and Steph Curry, you’d probably find that more times than not their forearm gets vertical real quick. You’ll also find that they probably have a great degree of active wrist flexion, which allows them to flick the ball towards the rim with ease. . . Sometimes people are built with or never loose these capacities. Many humans have to work to gain it. . . Similar things can be said for other activities. . . If you want to handstand but don’t have the ability to lift your shoulders vertical while standing, then how do you expect to get vertical while loading the shoulders in a closed chain? . . Gravity can force you into it, but the question then becomes are you controlling that or is gravity controlling it? .  . Capacity is not only the space available in the joint, but control of the space you have. Some people have no space (passive ranges) and are limited by this. Some people have space and passive range, but lack control of the range. . . Creating more space within your joint and strengthening as much of that space as possible enhances control and helps you exploit all of your potential safely and effectively. . . If you’re looking to exploit more of your human potential all while staying pain free, hit me up. . . . . #controlyourself #fitness #frcms #mobility #personaltrainer #sportsperformance #health #strengthandconditioning #exercise #fitquotes #quotes #instaquote #quoteoftheday #fitstagram #sanfrancisco #sanfranciscofitness #sffitness #fitnesssf #sanfranciscopersonaltrainer #steelmace #fitfam (at San Francisco, California) https://www.instagram.com/p/B1sK_PMH2kp/?igshid=1n4msnxbxlj8e

[coach-rich-thurman]

There… I fixed it. Movement IS NOT Medicine… However, QUALITY Movement IS Medicine. . . Oversimplification is something we do in the realm of Fitness, Health & Wellness. Catchy Memes with False Quotes or unverifiable information that misinforms the community is rampant. . . Despite what may often be great intentions, these memes with inaccuracies and sometimes false information, or even “FAKE” or “Contextually Inaccurate” quotes attributed to Plato, Socrates, etc muddy the waters and often do more harm than good. . . The quality of your movement matters. Poor quality movement is often what contributes to injury, pain, etc. There’s clearly something wrong if you’re in pain. . . Access to limited ranges of motion, limits your movement capacity. Your overall quality of movement is limited to the range you have access to. . . Improve the quality of your tissues, the quality of your joints and this will give you the access to improve the quality of the movements that you do. This way, your movement then becomes nourishment. . . No amount of crawling is gonna be medicinal for your shitty shoulder joint that is in pain. . . No amount of squatting, jumping and climbing is going to be medicine if every time you finish you’re in pain. . . Improve quality with specific work, progress on that quality with more complexity… Rinse and repeat. . . . . #controlyourself #pain #movementismedicine #health #mobility #sanfranciscofitness #PersonalTraining #fitness #exercise #personaltrainer #fitfam #fitstagram #mindset #sportsperformance #movement #strengthandconditioning #quotes #instaquote #instaquotes #fitnessquotes #move2gether #fitnessmotivation #fitquotes #quoteoftheday https://www.instagram.com/p/B1hgY-4HN4J/?igshid=1wiv80jbf1icj

[coach-rich-thurman]

Fitness & Health are NOT synonymous despite many attempts by people to deem it so. . . My client told me he actually wanted me to make him less “Fit”; less “Fit” to sit at a desk. . . We adapt to what we do. If you sit at a desk often then you’ll adapt to that, making you more “Fit” to do that, but less “Fit” for other things. . . Many have equated Sports Performance Training to Health, but actually Performance Training makes you more “Fit” to perform that thing that you perform. It doesn’t necessarily make you “Healthy” and isn’t necessarily “Healthy” or appropriate for everyone. . . The oversimplification of these terms has left many people (both trainers and trainees) confused about Exercise, Diet, Movement, etc. . . Despite some people’s desire to minimize the SCIENCE behind human optimization, creating biological adaptation has to be specific. Doing generalized movements and expecting specific outcomes doesn’t make sense. . . And health requires optimization of multiple aspects of our lives that impact mind, body and spirit.  . Exercise and movement is only a part of the big picture of human health. . . . . #Health #Wellness #Fitness #HealthandWellness #Exercise #Diet #Movement #SportsPerformance #StrengthAndConditioning #AnimalFlow #SteelMace #SteelMaceExercises #PersonalTraining #FitFam #Fitstagram #PersonalTrainer https://www.instagram.com/p/B1cvagBnKlg/?igshid=1ou0t0a8m1h49

[coach-rich-thurman]

#MondayMovement Happy to announce I’ll be teaching classes at @linkedin ‘s San Francisco location starting a week from now. . . This is gonna be fun. 😃 . . . @animalflowofficial #animalflow #movement #exercise #move2gether #training #workouts #linkedin #fitness #fitstagram #sanfrancisco #sffitness #sanfranciscofitness #bayareafitness #sfpersonalrrainer #gymlife (at Linkedin) https://www.instagram.com/p/B1VLEmZntyZ/?igshid=ase1ieehf572

[coach-rich-thurman]

The First post about pancakes is on the new Blog page and if I tagged you it’s because you voted for it to beat out Bone Broth. . . It’s a small write up with a video of the making of these pancakes. Have a look using the link in my bio for FiT FooD DaDdy. . . This is gonna be a fun blog all about fatherhood. It’s something I wanted to do when my son was born, but life got in the way. But two kids should make this experience twice as fun. . . Much more to come. . . Stay tuned for the next post. . . . . #FiTFooDDaDdy #coachrt3 #blog #life #fatherhood #fitdad #dadswhocook #dadlife #food #foodporn #pancakes #delicious #fridayfood https://www.instagram.com/p/B08pqkYnph-/?igshid=ai8x5lt8ac22

[coach-rich-thurman]

#WednesdayWorkout because it was leg day and although my strength program was enough, I’ve felt the need to get my body in the mood to switch gears next week. . . I’ve gone through 2 x4 week blacks of Strength work and it’s really improved my strength tremendously. Thanks @shelbybelfast . . . Now it’s time to spend some time working on conditioning and shredding it up. . . So tune in and join in if you like as the next 4 weeks is gonna be hot fire. Would love to have some company. I’ll post workout protocols, etc. It’s ok if you don’t have some of the equipment, I’d love to see some creativity in your substitutions. . . Who’s with me?? . . 💥2 New Classes starting at @kauno_sf this month. . . #sanfrancisco #metcon #fitness #sanfranciscofitness #fitfam #sffitness #kettlebells #kettlebell #animalflowofficial #bodyweightworkout #kettlebellworkout #legday #kaunosf #personaltraining #sfpersonaltrainer #sfpersonaltraining #workout #workouts https://www.instagram.com/p/ByWWEC_Hys5/?igshid=1hrkflots9wvk

[coach-rich-thurman]

Life gets more interesting when you combine @animalflowofficial with @steelmaceeducation . . 🔻 The way I see it: ▪️Build Capacity for Movement. . ▪️Learn Movement Complexity. . ▪️Increase Capacity for Movement Complexity. . ▪️ Add Tool and explore what you’ve built capacity for. . . Sounds complex, but it’s really simple. Build a solid blueprint for the direction you want to go. Create a foundation to explore from. Without a baseline/home in space, how will you ever know where on the map you are? . . . By the way @setforset maces are back in stock. Use code: RT3TEN to take 10% off your next order. . . Happy Friday!! . . . #movement #controlyourself #steelmace #groundwork #animalflow #steelmaceflow #steelmaceexercises #fitfam #fitstagram#steelmacetraining #macegroundflow #steelmaceeducation #workout #feiyue #setforset #personaltraining #sffitness #fitnesssf #sfpersonaltrainer #sanfrancisco #flow #strengthandconditioning #crossfit #madeitlooksexy #mobility #coreexercise #coreworkout https://www.instagram.com/p/BwLJQdXhuht/?utm_source=ig_tumblr_share&igshid=1w1ko4s8peys6

[coach-rich-thurman]

It’s sad that it takes the shooting of someone for you to learn about who they were. . . I didn’t know anything about #NipseyHussle - Although I had heard the name, I do very little to find out about most of the artists out these days. . . A friend posted a video of @nipseyhussle yesterday and one thing that stood out fo me was this quote. I struggle with this myself and I’m sure I’m not the only one. Energy is real. We all carry, give and receive certain energy and it impacts our lives daily. . . What type of practice have you undertaken to “Master your energy?” . . . . . #RipNipseyHussle #controlyourself #masteryourenergy #energy #quote #quoteoftheday #igquote #quotes #instaquote #wellness #mindstate #deep #deepthoughts #thoughtsbecomethings https://www.instagram.com/p/Bv0hWl8By5k/?utm_source=ig_tumblr_share&igshid=1ehlzd9egg0m5

[coach-rich-thurman]

#MovementTipTuesday I don’t know who said it first. It’s been thrown around by coaches, sports commentators, etc. In all honesty, who cares who said it. It’s been rephrased in many different ways and it’s most likely that the guy taking credit for it today got it from his old school coach who’s no longer with us. . I think this statement remains true for ANYTHING. . . If you’re an athlete, then the best ability you can have is to be available. So why wouldn’t you prioritize capacity and longevity in your training? . . If you’re a coach/trainer, both you and your client’s availability are paramount. So if we are not working to improve capacity and durability in a targeted and specific way for ourselves and our clients, then what are we doing? . If you’re anyone else, think about your playing fields. You get paid to be productive at your day job, not to do your recreational activity. Are you available for work, available for the activities you’re passionate about, or how about your kids? Oh and then there’s sex... Can’t do that well with a busted back and funky hips now can you? .🤷🏾‍♂️ . Is back pain, hip pain, knee pain, etc keeping you off YOUR playing field? . . If the answer is yes, how is your current approach to movement, fitness, training, or whatever you want to call it having a positive impact in changing/improving that for you? . . Today’s tip is prioritize health of your body as the foundation for all that you desire. I’m not saying don’t enjoy doing challenging stuff or to set a low bar for your activities. I’m saying, we should prepare for extremes and highlighting that we don’t get paid to physically abuse our body to those extremes. And even if we did, what financial value would you trade today for a body that is broken and in chronic pain tomorrow?.🤷🏾‍♂️ . 👉🏾 Real question… Drop a comment below. . See you in NYC this weekend for the Movement Arts Summit. https://www.instagram.com/p/Bvc-8uOHpGk/?utm_source=ig_tumblr_share&igshid=1k417nzf6uh4c

[coach-rich-thurman]

At the #MovementArtsSummit this weekend we went on a journey together that explored the “Why” behind our movement. . . We utilized our senses in order to experience the basic human necessity to move. . . One of the things we learned about in our movement component was about leading and following. Oddly enough I just started watching #gameofthrones and when I got home after the Summit, the very next episode included the scene in the second slide. . . When the universe is speaking, listen. . . Thank you to all the awesome people who came out to learn, grow and share in our unique perspectives. . . Sorry, IG would not fit everyone in the tags. Got as many as I could on the photo. . @hanumanhealthclub @flo_fitness @mvng.project . . @danielnimble @nimblefitness #quote #instaquote #quoteoftheday #leadership #leader #follow #hanumanhealthclub #nyc #lessons #fitquotes #fitstagram #fitness #fitnessnyc #nycfitness (at Hanuman Health Club) https://www.instagram.com/p/BvsYZ9GBra9/?utm_source=ig_tumblr_share&igshid=6hle268cudmg

[coach-rich-thurman]

#WednesdayWorkout Give this jump rope workout a try. . . Just got these @unconventionalgainz ropes from @the_unconventional_ropestress and I’ve watched a few Instagram videos so now I’m a specialist and will be giving tips, teaching you all these cool tricks and hosting workshops next month. Seems legit 🤷🏾‍♂️ . . . . #jumprope #controlyourself #skipping #rope #speedrope #unconventionalgainz #fitness #jumpropes #fitstagram #personaltraining #ropeskills #jumpropeworkout #fitfam #fitspo #speedrope #skippingrope #hiit #crossfit #crossrope #jumpropetricks #workouts (at Fitness Urbano) https://www.instagram.com/p/Bvf5ZVwl-2v/?utm_source=ig_tumblr_share&igshid=1klbwuxhxe8ri

[coach-rich-thurman]

A big shoutout to everyone who played last week’s Steel Mace #BuildAFlow Challenge. You all were spectacular. You’re all winners in my book. However, I could only choose 2 people for our gifts. . 1. @white_suge_knight with the Hanuman T-Shirt from @macesandmovement . 2. @kevandoesstuff is the winner of the T-shirt from @kettlebellgains_apparel . Thank you all for playing. . Special shoutout to @_joseph.gabriel_ for the video shoot today!! . . . . . . #steelmace #macebell #macebellflow #steelmaceflow #steelmaceexercises #flow #strengthandconditioning #fitness #fitnesssf #sffitness #sfpersonaltrainer #fitfam #leverbell #leverbellworkout #palaceoffinearts #sanfrancisco #beautifuldestinations #workout #justbreathe #trainingday #steelmaceteacher #sffitfam #personaltrainer #sfpersonaltraining (at Palace of Fine Arts Theatre) https://www.instagram.com/p/Bq6CfMDh4qi/?utm_source=ig_tumblr_share&igshid=1ny9gkn8i9jfl

[coach-rich-thurman]

And it doesn’t stop. Next week we jump into bodyweight #BuildAFlow Challenge. This is why it’s called #MacesANDmovement ... you don’t always have to have a tool to move yourself. . . Challenge starts Monday! . 👉🏾Tag a friend who needs some movement in their life . To join: ✅Repost this flier with caption ✅Follow hosts and sponsors ✅Post your move submission each day ✅Tag hosts and sponsors so we can check out your moves ✅Have fun and add your funky flare!! . Host: @coach_rt3 Sponsors: @mvng.project @macesandmovement . . 🎁 Prizes: The Hanuman Raglan shirt featured on this flier and another awesome Shirt from @mvng.project . . . . . . . . . ⠀ #igyogachallenge #yogaeverydamnday #yogapractice #movementismedicine #animalflow #mobility #mobilitytraining #yogafun #yogateacher #yogi #fitfam #yogaeverydamnday #yogatribe #yogadaily #yogajourney #fitness #fitnesschallenge #flow #calisthenics #bodyweightworkout #moveyourbody #yogamenofcolor #fitstagram #yogalife #yogalove #fitover40 #bodyweighttraining #yogamen https://www.instagram.com/p/Bqz2mo1B_k7/?utm_source=ig_tumblr_share&igshid=17uhjs8x4vilh

[coach-rich-thurman]

Heavy Volume Day! Last workout before my flight to Ireland 🇮🇪 tonight. Forgot my 30lb mace at home so had to settle for my 25lb @setforset mace. . . 🔹The protocol is simple: 5x 10 to 2 - that’s 5 pulls to each side 5x Single Arm each side 5x 360 each direction . . 🔻Time aim was 1 minute to complete with equal rest between sets . 🔻x6 Total Sets . 🔻Try it with a weight you have the capacity to do well. If that’s a 10lb Mace then so be it. The aim is quality reps. The goal is quality and efficiency of movement. . . Live Training available at @progressivemotionpt in Menlo Park as well as online. . . New workshops coming in 2019 👉🏾@steelmaceworkshops . . Shirt: @viknperformance . . #steelmace #personaltraining #personaltrainer #exercise #frcms #functionaltraining #instafit #sffitfam #mobility #bodybuilding #strength #steelmaceflow #powerful #strengthandconditioning #steelmaceworkshops #steelmaceexercises #revelinrotation #fitnessjourney #fitfam #steelmaceworkshops #flashbackfriday #macebell #sffitness #fitstagram #steelmacetraining #warrior #steelmaceexercises #workout #steelmaceteacher #leverbell #sfpersonaltrainer #corestrength (at Progressive Motion Physiotherapy) https://www.instagram.com/p/Bp5KAB2BkEB/?utm_source=ig_tumblr_share&igshid=1wjzqyjadw78j