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Saturday, December 21, 2013


I get a kick at the 'new' wave of trainers who perform these extraordinary feats of strength which we call 'circus' lifters to attract customers or show off. This does not signify competence, just an unbridaled passion to do what you probably can't. Just because you like to do something doesn't mean you should teach it. Unfortuantely there are a bunch of 'cats' out there doing just that. Getting certified in kettlebell classes or winning events means one thing: that person got certified and competed. I have said it time and time again: confidence and competence are NOT the same. Choose wisely.

NOTE: check out my 'video breakdown' of this QUADbination circuit!

Saturday, December 14, 2013


LCA is a customized training program for female athletes. Females are inherently more flexible than males and are actually MORE prone to injury due to that fact!. For example, the ACL. The female ACL, in part, is protected by the hamstring muscle when ever the body must make sudden change in direction or when landing from a jump. The female ACL has a 'slow' ramp' up time which means it contracts slow and when that happens the tibia [lower leg bone] actually migrates too far forward which puts stress on the ACL.

If you think of the ACL as a thick rope (helical). It is  this 'braided' design that  provides joint stability and integrity. It is highly innervated(nerves) and has a blood supply that comes from the femur(thigh bone). Reconstructions of this ligament occur when it ruptures. Stretched or torn are rarely repaired. They are simply allowed to 'heal' as the ligament repairs itself since there is no compromise of blood supply.
LCA primary focus is not only elevating athletic performance but to address common injuries like the ACL. Developing strength programs that involve  eccentric loads in multiple directions is key.  So when we post the training videos in the coming months you will see how we do that.

In this video are two of the top softball players in the country going through our signature sports performance training cycle. Take note of the plyometeric and reaction drills.

Tuesday, December 10, 2013


In this ongoing special release of our training techniques developed from over 26 years of sports performance, training & conditioning for men and women, youth to high school, I give a 'play by play' of the techniques demonstrated. This is a two[2] part bit. So once you watch the technique click this to hear the 'breakdown'!

Saturday, December 7, 2013

What a great way to segue into our LADIES COMPETE! ACADEMY here at the training mecca BODY SPECS ltd(formally 'Inc') in Ann Arbor, Mi by having these competitive ladies show how we train female athletes. Yes. We know women are 'different' when it comes to traininG.. Different in the way they respond to training. Done incorrectly a women's thighs can get too big, the upper body too bulky and because they are more flexible than dudes they are more prone to injury. That blew your mind because you thought flexibility prevented injuries. I did say "more flexible". So, yes, you can be too flexible at the 'wrong' time.  This program is a comprehensive training program for the female athlete. No matter what sport, age or level, we have the RIGHT program for you. So you say you are not a competitive athlete but, want to train like  one? Tired of the 'add water and stir' programs that do the same thing as everybody else. You know what I'm talking about. Then, LCA is for you

So as not to sound sexist, 'soft legs' is what we call the ladies and 'hard legs' refer to the gentlemen. The ladies in this video have led successful competitive careers as cyclist, runners and swimmers and have not only the experience and medals as proof of their competitive drive but are the 'chosen' ones letting me record them for their mobility, strength and stamina. They have been clients for a combined 7 years! By combining our signature training with their event training, has increased their performance dramatically.

This is a portion of an hour long training session with 4 sets of each technique with a varying degree of difficulty and tempo. The training occurred on same day. So if you are interested give us a call 734.827.2744 or email us at

Tuesday, December 3, 2013

M. F C2

 WARNING: These techniques are ONLY to be tried by those experienced with chin up/pullup matrixes and proper technique(demonstrated is partial shrug but you could do other compound movement) of those revealed in this video. We do NOT 'circus lift'(those only we can do) the training is real and you are only seeing a portion of it. It is teachable though.....

ITS that time of year where BSI reaches out to help disadvantaged familes this holiday season. So in conjunction with WTKA1050 and Sam Webb checkout what we want YOUR help with...

 It is called the Magic of Christmas Adopt A Child Program which is to help many disadvantaged families in the Ann Arbor, Saline, and Ypsilanti areas! 

To participate, drop off donation: $50-$100 at BSI. 
Make checks out to:
Pledge what you can. Size of donation is up to you! You can drop of your donations at BODY SPECS.
Deaadline for donations: MONDAY DECEMBER 9, 2013

Thank you in advance for your generous contributions!!

'As long as the day lasts, let's give it all we've got'
-David o. Mckay

Monday, November 25, 2013

 Off The Chain..Finally. After26 years!
Some years ago when I started this enterprise, I did my share of workshops, publishing, lecturing and teaching. I had in my head that I should only 'share' my stuff with my clients and audiences. I did so in 'piece meal' fashion, because I was concerned that it would get copied and I or BSI would not receive the proper credit. (this has happened many times). This was W A Y before YOU TUBE.

 Thanks to YOU TUBE access to training programs is easier than ever. However, the techniques all look the same: hi reps, a lot of box jumps, endless chin ups/pull ups, over indulgence in Olympic lifts, etc. And the instructor is either someone who took a 3 day certification course or someone who trains a lot and proclaims themselves qualified because their experience is simply 'I love fitness and I wanna change peoples lives'. No Thanks.

Therefore I feel it incumbent upon me to  unleash my training style for all too see! You will be able to see many of our training techniques on  YOUTUTBE. NOW! There will be more uploaded throughout the coming months. This is just the start.  The footage will be raw, yet, clear enough to add to acclimate current training program. Enjoy.


Tuesday, November 5, 2013

C H A L L E N G E!!
100% money back guarantee!

Aw right. Aw right. Awright!! I'm Throwin down the gauntlet once and for all on whose training techniques are superior for innovation, progression, variety, intensity and adaptability! Which is why BREATHTAKERZ is a must try for all those who THINK they are in shape!  Especially if you are in one of those 'brand' name training circuits and yet every time you go, you can just about predict the training circuit for that day and the outcome, then this challenge is for you!

Just because you do a bunch, and I do mean a bunch, of reps does not define how demanding a class is! But when you incorporate multiple stages of progression in a class with 'unpredictable' technique sequences, then you have BREATHTAKERZ! 26 years in the making, and getting better!
So here is the challenge:
  • Sign up for 8 classes. Class time is *Monday 630p-7p and Saturday 9am-10am
  • *Cost:$90
  • If you are not completely satisfied that BREATHTAKERZ was a challenging experience then you get your **FULL REFUND OF $90 back! NO QUESTIONS ASKED!
  • This offer expires Nov 15, 2013.

**100% Satisfaction Guarantee

Backed By: Full Refund
If for any reason you are unsatisfied with our service within the money back guarantee period of 30 days,simply notify us and your contract fees will be reversed. No advanced notification required, no paperwork, no red tape, no catches whatsoever!
  •   Refund not valid after 30 days.
  • You have 6 weeks to complete class. If you have not completed all 8 classes within the 6 weeks this invalidates refund.
  •  FOR FULL REFUND: Attend ALL 8 BREATHTAKERZ classes from start to finish. BSI promises to start/finish class on time.
  •  BSI will make class intensity commensurate with your fitness level.
  •  BSI is NOT responsible for any pre-existing injuries and strongly advises against attending BREATHTAKERZ if you sustained an injury that would jeopardize you safely completing the 8 required classes.
*Check our Google calendar for class times and normal operational hours
*Normal class rates apply after this special offer ends.

Saturday, October 19, 2013

part 2

High Frequency
part 2 of 2
The down side of a high training volume is the potential for overtraining. Since you're getting results the potential for overtraining is high;a real training conundrum because yor're 'amped' so you start intensifying the grind my doing  more, More, MOre, MORe and MORE!: More days. More reps.  More classes. More miles. etc. Then something happens........
Little 'snags and hags' I call them. Moments where you feel a little 'something' that just feels odd, but you blame it as a side effect of the epic mid thigh snatches, multiple box jumps, and thousands of exaggerated 'kips' and you think it will pass but it doesn't but you ignore it cause you ain't no sssiiiiSSYYYYY!

Then you notice restless sleep, decreased concentration, multiple joint pains, unusual weight loss[common due to erroneous eating programs at this frequency], and the ultimate " this sucks" is when your  training volume decreases and weight and reps have to be modified.

In my experience culled from years of clinical and practical applications of the science of sports and human performance I have cultivated an 'antidote' for preventing and treating the dreaded over training plateau syndrome:
  • Periodize. Periodize. Periodize!...Did I say periodize...??
  • Periodize means to alternate your high frequency with low frequency weeks. Best to think in weeks and not days
  • First signs of symptoms evaluate eating habits and do a self check of overall feeling and performance.
  • Get rid of the notion that if you rest [total cessation] for 48 hours your gains will be lost. I have one thing to say to this: Take my advice!
  • If you keep doing the s a m e technique e v e r y session.............Then, yes, you will ultimately fall prey to OT.
  • Are you consuming your 'natural' anti inflammatory? Dark greens, blue berries, brussel sprouts, kale etc?
  • If you start to 'guess'  the training script for the day, then, well, your doomed to be already headed for over training syndrome!

Friday, October 18, 2013

Chocolate milk is the real deal!!...low fat at that!!

Well research is finally confirmed: Chocolate milk(CM), low fat even, is a great substitute for a recovery drink! That is great news for parents who are concerned about what is a healthy supplement that is not harmful. Well chocolate is as tame as it gets and here is why.

CM actually has more restoration components than other commercial flavored carbohydrate drinks (Gatorade, Acclerade etc). Check out the differences in nutrients offered in a 240 ml(1 cup)  drink:                          
Nutrient                         Low fat milk           Gatorade
Energy(Kcal)               160, 669                     50,2009
Protein (g)                    8                                            0
Fat (g)                          3                                            0
Carbohydrate(g)          27                                         14
Calcium (mg)              300                                         0
Sodium(mg)                240                                     110

We train a lot of young athletes and we know they eat just about anything! But what is even more crucial is what they do in between preseason workouts. Many athletes are now or will be engaged in intense summer 2 a day workouts. It is crucial that recovery BEFORE the next session is attained. Low fat chocolate milk is the perfect antidote!

Although the mechanisms are not completely clear, the combination of carbohydrate, milk protein, fluid and electrolytes may improve muscle glycogen resynthesis(producing more glycogen, the muscles key element for sustaining contractions), and rehydration to speed recovery between exercise sessions.
The fat in the milk helps delay glycogen depletion. One of the biggest secrets in maintaining carbohydrate stores is consuming healthy carbohydrates all day, everyday, during these preseason practice weeks that usually last two weeks,  especially at night ie. dinner time.

I suggest drinking low fat chocolate milk immediately after exercise and throughout the recovery period in a volume that will help athletes obtain about 1g carbohydrate per kilogram of body weight per hour.(To convert to kilograms take your weight divide it by 2.2). Now the kids don't care about all the science they just know that it taste good!  

Finally, low fat chocolate milk is a great recovery drink especially if you are engaged in 2 a day practice sessions. It appears CM helps provide more glycogen and more electrolytes that other popular carbohydrate drinks do not. Fat in these drinks actually appears to help reduce glycogen depletion. You should consume CM immediately after the first session and continue to consume a carbohydrate every hour up until you return for the second. The Carbohydrate does not have to be just CM by the way. Fruit, yogurt, bagels and chicken or turkey sandwich.

Friday, October 4, 2013

High  Frequency
part 1 of 2
There is a certain level of physique development where the physiology 'peaks'. Its called many names: 'over reaching' monotone or over training. This happens when there is no recovery from the demands of physical stress. The common side effects are chronic soreness lasting more than 72 hours, moodiness, chronic respiratory irritations/infection, poor healing time, decreased sleep cycles and a decrease power output in your training. Since I have been involved with training high level athletes for over 25 years I see it more and more. The new 'victims' are male and female athletes from 11 years of age: ALL levels and sports.  We have clients that like to train more than 5 times a week; which does NOT include our classes or our signature personal training!

In my next blog I will tell you how to remedy the signs and symptoms of over training and how to prevent it from happening.

Tuesday, September 10, 2013


I have to say the best ideas are the simplest, RIPDECK fits that bill! With that being said BSI was invited by RD to submit some training ideas for their app. 

Thank you RD, and here's to your continued success!

*exercises to be featured a few weeks from this posting

Tuesday, September 3, 2013

Return to Extraordinary Performance Series
Innovative and Progressive Sports injury prevention/management Techniques.
This is a first in a monthly series discussing common fitness related injuries and how to prevent and/or manage them.
Part 2 of 2

"...But I can't feel it"
and other ways to hurt yourself

Some weeks ago I left you with some ideas about stretching (see BUT I CANT FEEL IT part 1/July 6). I Apologize for taking so long.  So lets pick up where we left off......

Now when I demonstrate the proper series of stretching techniques for the hamstring, calf and back and a host of other muscles, the common refrain is "But I don't feel it." And there lye's the problem. The notion that you have to 'feel' it for it to work. But for centuries that has been ingrained into our fitness psyche, 'no pain no gain' and 'feel the burn' and "if it hurts then I MUST be doing it right". Put another way, if you keep hitting your thumb with a hammer, hopefully you'd stop. Hopefully. But there is a better way....

THE BACK AND 'HAMMIE' (hamstring)
The best stretch for stretching the low back and hamstring is called a BRACING technique(there are 3 but will only show 1 this time). It is the easiest and yet the most effective for relieving the 'global' overall low back soreness that comes with the 'tucking' and 'pulling' from the powerful butt (glute) muscle, the latsissimus dorsi( back), muscles that attach from the lumbar spine to the inner femur.  
Unfortunately, the traditional stretching techniques do not work. Those would be: 1. bending over to touch your toes, 2. 'butterflys' where you sit almost 'Indian' style but instead of crossing the legs,the feet face each other and you 'press' down on the knees to stretch the groin, 3. Putting your legs up on a bench and bending forward to stretch the hamstring, 4. sitting on ground with legs apart and bending forward to stretch the back and hamstring. How do I know these don't work? Because I have treated SO many low back and hamstring injuries! And when I ask 'what are your fave stretches for the back/hamstring?' and the answer is ALWAYS the stretches I described above. 


Moving from top top left:
1. Stand next to object that you can place your foot on.
2. (side view) place foot closes to box on top of box
3. Then flex at waist, and arm of leg on box, reaches across to outside of foot on floor. Pay special attention to last photo showing position of arm in relation to 'box' leg.
4. Hold for 10 sec. Alternate to other side. 3 each side.

Monday, September 2, 2013

Air Time!

When I say 'jump'.......

I was supposed to complete part 2 of 'BUT I DON'T FEEL IT' but a client posted a interesting article that discussed the current research on runners and why they should include strength training and plyometerics in their training regiment. I want to comment on that article and thank 'DA' for her support of what we been teaching all along about strength training/plyos' for runners. The article was published in Runners World .

Plyometerics comes in several forms. Some may surprise you:
  • Walking
  • Sprinting
  • jump roping
  • hurdle jumping
  • jumping/hoping on one leg
  • jumping in place 
  • jumping over or on obstacles ie. hurdles or box
  • Combo plyos' using multi planar jumping techniques [advanced]
  • ...just to name a few
Plyometeric Benefits:
  • improve muscle speed reflex
  • Improve joint mobility
  • Great anaerobic conditioning modality
  • Increase ligament and tendon integrity
  • Improve stride frequency/turnover which increases speed
  • ....Just to name a few

I have strongly advocated plyos'  and strength training as an important exercise modality or ALL runners for the past 26 years. The challenge was to teach the runner that JUST running was not sufficient to improve leg power and reduce injuries. Ironically, I submitted an article to Runners World back in the late 80's early 90's on the same topic, but I was rejected. The rejection letter said in part that 'this' [plyo] is not what our readers are interested in!. It included hill running techniques too. They scoffed. 

The take away is that all athletes should use 'some' form of plyometerics. Since running is a form of plyometeric(least complex form) it would be wise to make room for it on your running log!

*Plyometerics can be dangerous if not calibrated properly for your particular lower body mechanics. There are possible underlying structural weaknesses you may not be aware of. These weaknesses can manifest on landings. BE CAUTIOUS. This is an exercise modality that can get overused and improperly executed. Seek professional instruction.

Saturday, July 6, 2013


Return to Extraordinary Performance Series
Innovative and Progressive Sports injury prevention/management Techniques.
This is a first in a monthly series discussing common fitness related injuries and how to prevent and/or manage them.
Part 1 of 2

"...But I can't feel it"
and other ways to hurt yourself

I have seen many fads and trends in the fitness industry come and go and come and go; get reduxed and remixed and, well you get it. One the most popular and most understood, controversial and antecedotal is stretching. How often have you witnessed someone suffering a muscle 'pull' from running, jumping, sprinting, lifting, contracting, bending forward, bending backward etc? And the first thing we thing is "you gotta stretch more". But this person stretches ALL the time! What about the person that doesn't stretch all the time that doesn't get muscle pulls?!  Why I can only theorize about the latter, I can say without a doubt that many of the stretching techniques are dated! In fact, many of the dated stretches, especially if done in high frequencies, can induce and predispose you to injury ie. muscle tears and tendon irritation!  

Remember back when we were in gym class back when gas was 50 cent a gallon(really, fiddy) and we had the THE classics: The 'butterfly', straight leg stretch, sit and touch toes and  who can forget the 'Hurdlers stretch and there are so many others that really made NO sense at all. That's because the science of sports medicine and performance was predominately accessible to clinicians and not the lay public. The Internet of course changed all of that.  Well, many of these stretches were breaching the muscle and tendons tensile capacities. Yes. Like any biological tissue under chronic stress, it weakens. 

Take for example the popular 'Hammie' pull. For those of you just coming from under that rock, Hammie is short for hamstring pull. That muscle that is between your butt muscle and knee joint. This is the most popular and yet the most 'stretch abused' muscle on the body! Yet, it still gets torn or irritated because the conventional notion or logic is that 'the muscle is tight so stretch it'. Why that may be true, it gets mistreated because even though it tears, you will still stretch it using the same technique thinking you didn't stretch it enough.

Next, is the calf muscle. How many of you find a stair, curb, or any surface that will let you place the ball of your foot on it, then drop the heel off the edge so you feel that Achilles tendon pull on the back of your heel all the way up the back of your calf. Yeah. Great stretch. Right? Wrong! When have you EVER done any athletic movement where the heel does that? YOU HAVEN'T! Many of those who do this stretch don't know why the calf STILL feels tight. The same goes for the ever-popular 'wall stretch'(see pic);another one that should go into the Hall of infamous Stretches! 

The most notorious of muscle pulls and holding the top spot for decades is the ever popular low back pain!. Jeez!  'if I had a dollar for the number of backs that I have treated that were self induced, well... I just say'n. This muscle is the most understated in terms of its intimate relationship with the muscles I have mentioned earlier. Yes. The back is responsible for the mobility of the hamstring and calf and a host of other muscles that rely on lower back efficiency and function. No. Doing a bunch of of bent over toe touches, knees to chest, knees side to side, etc does not even begin to address this powerful amalgamation of  muscles that collaborate to give us this powerfull 'slab' of muscle that has implications from above the butt all the way up to the base of the skull!. Yup.

Now when I demonstrate the proper series of stretching techniques for the hamstring, calf and back and a host of other muscles, the common refrain is "But I don't feel it." And there lye's the problem. The notion that you have to feel it for it to work. But for centuries that has been ingrained into our fitness psyche, 'no pain no gain' and 'feel the burn' and "if it hurts then I MUST be doing it right" . Put another way, if you keep hitting your thumb with a hammer, hopefully you'd stop. Hopefully. But there is a better way....

Part 2: Better Way to stretch and you MAY not feel it!

Monday, July 1, 2013

BREATHTAKERZ goes Global!!  
Thanks to

I am proud to announce a BRAND new way to enjoy our signature BREATHTAKERZ classes!Today on WTKA  (6a-10a show time) BSI staff talk more about this exciting project with Sam and Ira!!
 POWHOW is a video conferencing platform that will allow our classes to be broadcast 'LIVE' anywhere in the WORLD.
I have always dreamed of growing my company and this is the first step towards that goal and you can be apart of it! We often get asked "when are you moving to 'our' area "or" why don't you move out west". While flattering,  not practical!  POWHOW will allow BSI to come into your home, office, hotel, condo, school, and even outdoors!

'We get it...'

t's summer time.
  • Kids got practice or camps to get to.
  • You just got home from a brutal commute.  
  • Vacation packing. 
  • 'Nightmarish'
    construction detours.  
  • Soon, it will be winter again.... 
  Blah. Blah. Blah.

So POWHOW eliminates the excuses for not coming to our classes! All you need is a credit card. Laptop. iPad or PC. Equipment(we tell you what to bring) and  Room! Its that easy! 

When you become a POWHOW member you will have access to the BSI video library too! ALL classes will be recorded! So even if you miss a class you can train later!  
The first class begins today MONDAY @630p-7pJuly 1, 2013! so we look forward to seeing you especially clients that we moved from or clients that moved away from us!

DON'T forget to listen to us on WTKA this morning between 6a-10am as we launch this exciting new way to train with US!

Thursday, June 27, 2013

Don't let your Dentist do brain surgery

I love training young athletes. Its a challenge that I feel we do better than ANYBODY in this business. Training professional athletes is a breeze, but getting a 10 year old to make a travel team is where our skills as sports performance specialist really shine. Kids have unique developmental bench marks to attain to be great athletes and we provide a safe, progressive training environment to ensure they reach those benchmarks. And just because they are adolescence don't think it's easy. Just come in anytime and watch to see what I mean!

 In fact, I find it interesting that the only time you here about youth and exercise is when  juvenile obesity is being discussed, YET the fitness commercials NEVER show kids training.  Its kinda like, at Thanksgiving dinner, when we were kids, when all the adults sat at one table, and the kids were assigned their 'own' table. Don't act like I'm the only one.

It bothers me that there are incompetent practitioners of our craft training youth athletes and doing a very bad job of it. This is prominent in coaching. Coaches: YOU ARE NOT GOOD AT THIS! LET THE PROFESSIONALS HANDLE IT! Great coaches. Lousy trainers.  A professional is someone like me who has studied, researched and published and was 'born' into this profession. My skills were not 'adopted' at a workshop or  through a video series. Sports performance is a science and we don't take it lightly. Coaches mantra: "Hey I coach em I train'em".
Hey, my dentist is great, but I wouldn't let him do my brain surgery!

So what follows is my continuing crusade to get parents to hire REAL training professionals that specialize in sports performance for all ages, and to provide parents with some knowledge on how to keep your young athlete safe from poor training practices.

 DO NOT SUBSTITUTE THIS (blog) FOR MEDICAL ADVICE. See a physician:  A REAL ONE!  NOT WEB MD! or Dr. Oz! Preferably one who specializes in sports medicine or an athletic trainer who is qualified to treat, assess and management sport related injuries
  • This article addresses injuries in a unique population: Adolescent athletes
  • Don't rely on ' sports camps' to teach proper training and conditioning. They don't!
  • If your child tells you they 'hurt' especially after hours of practice and playing don't say. "its just growing pains. Man up" Most likely it is a legitimate injury and you are a terrible parent (just kidding)
This is a common site where rookie assessments are made as 'growing pains'! Often hip pain can be referred to the knee. Because these young athletes have not structurally matured, there are injuries to the growth plates that are quite common. Osgood-Shlatters is one of those 'injuries' that can manifest with increased joint stress: especially running and jumping sports. The patella (kneecap) tendon attaches to bone below the knee joint. That bone does not completely harden, so as the the muscle contracts, that force is transferred to this incomplete ossification which can cause pain.

Along with knee pain is the dreaded ACL tear. Now the difference with an adolescent ACL is that when it tears it usually takes a hunk of bone with it! With the increase in kids participating in sports these are becoming more common. This is the one injury where gender plays a big role. Females for example have certain orthopedic predispositions to ACL injuries. One, oddly enough, is too much flexibility at the wrong time. Second is poor hamstring and calf strength. You thought I was going to say quadriceps! Not so. The ability of the female to change direction or decelerate a landing requires a co-contraction(same time)  from the quadriceps and a strong hamstring. Another unique feature is valgus syndrome. Its where the knees 'collapse' inward after landing from a jump. This is bad and should be detrained. Again this is where a trained professional in sports performance should be sought out to fix this early in a young females budding sports pursuits.

Shoulder pain in young athletes is common among overhead sport athletes. The shoulder is inherently unstable, thus making it one of the most vexing of body parts to protect. Nevertheless, the rotator cuff is by far the most popular BUT it is not the primary culprit. When we evaluate a rotator cuff we evaluate mechanics of how the shoulder moves with respect to sport. Often times there are weaknesses that predisposes the RC to injury. In adolescent the offending activity is overuse and poor preseason, and in season conditioning.

Rotator cuff injuries are not as common in this age group as shoulder separation. This is not to be confused with shoulder dislocation. They are NOT the same. Shoulder separation involves the top of the shoulder where the end of the clavicle (collar bone) and scapula (shoulder blade) meet. You can place your index finger directly on top of this joint. Its boney and connected by a series of ligaments. Pain here can be mistaken for rotator cuff pain. Shoulder dislocation is when the humerus bone is displace out of it's socket. This is very painful and causes disability. There is a distinct look to a dislocated shoulder. A normal looking shoulder has a nice 'cap' or mound to it when you look at it from the side, front and back. Image that mound looking 'sunk' in from the side!
Get to a hospital right away if there is not someone on site who can reduce (put back in place) it.


Shin splints is the most annoying of all sport related injuries and the most misunderstood among coaches who actually think it is acceptable to get these pains as part of the sport! And its this mentality that causes unnecessary and preventable injuries such as shin splints. Shin splints is a 'waste basket' term for Anterior tibiaitis. This simply means that the muscle in front of the leg, anterior tibialis is inflamed! It gets inflamed due to it's inability to 'decelerate' foot 'slap'(when the foot lands to the ground after heel strike). This is the easiest to prevent when taught properly. Harder to treat when its full blown during in-season training. The symptoms are innocuous at first during preseason training and this is when it should be treated promptly.

saved the best for last! Who HASN'T had one of the most common rite of passage injuries of all time? The most misunderstood injury in terms of treatment and prevention. There are many degrees of ankle sprains. The most common that puts athletes out for awhile is a grade 2 ankle sprain. This is swelling with some disability and mild to moderate ligament damage. Grade 3 is severe swelling, disability, and possible fracture combined with severe  ligament damage. Its what sportscasters erroneously call a 'high ankle sprain. This is an inappropriate term because the ankle sprains only occur at the ankle and BELOW it!

Now the key, is aggressive treatment to prevent what can lead to a functional instability from not addressing stability during the healing phase. I'm still shocked at the conservative approach to ankle sprains since we understand them better and the implications it has in providing stability as far up as the lumbar spine!

 Always ice ankle sprains. Epsom salt in warm water does not work! Ice compression and elevation are key and early calibrated weight bearing and balance training. CAUTION: this should only be done by a trained professional! We have our proprietary technique to reducing ankle sprains as well as treatment protocols. Coaches would do themselves and their athletes justice by coming in and learning how to reduce the risk of this common problem.

-Margaret Fuller

Wednesday, May 8, 2013

Rarely do I buy muscle magazines, but recently I purchased MUSCLE MAG'S LEGEND edition and it is in my opinion the best article on the classic bodybuilders of ALL time and there training routines; From Sandow to Cyr to Schwarznegger to Haney to Yates. Great piece and I highly recommend it for training enthusiasts wanting to know how 'this' all started: the 'Fitness' culture. Bought back found memories of how my old crew would spend hours in the gym 'pumping iron'... Good times!

When I was a competitive bodybuilder we did some crazy training for sure. They were very effective and as 'raw' as muscle building can get!. Through the decades with the advent of 'add water and stir' programs, these great training routines get forgotten. MUSCLE MAG with my fave bodybuilder on the cover, Arrrrnoolllld?! visits the history of muscle building and physique development programs that are the bedrock of what we know as physique development today.

BSI introduces some innovative training with hybrid bodybuilding techniques but recently this week I went waaaayyyy back to share some of these training tempos and sequences with my manager, Mark.  I have to tell ya I forgot how intense they could be! Many of the techniques required 5 sets per body part with a descending/ascending rep frame: 10, 8,6,4,2 with increasing weight each set.  You would do a 2 day split routine:Monday Tuesday rest Thursday Friday... or 3 day split: Monday Tuesday Wednesday rest....So imagine how our already award winning innovative training already is then drop something like this in the mix and you have a whole new 'feeling' on REAL physique development.

Some examples:
  • Wide grip chin ups[weighted too!]
  • Wide grip behind the neck [great upper posterior delt and upper trap}
  • Lateral dumbbell raises
  • Classic squats
  • Front Squats
  • Front cable raises
  • Cable crossovers
  • Concentration curls
  • Hammer curls
  • Military press
  • Donkey Calf raises
  • 'Good Mornings'
  • '21's
  • ..........the list is endless
  • {this includes women too...and NO you won't end up looking like a 'dude'! but see a  REAL professional for help.}
Not every workout needs to be a crossfit, insanity etc. You would be surprised how challenging this bodybuilding program can be especially when adding weight for 5 SETS!!. So much of the 'true' strength' techniques are not applied due to the overwhelming programs that overemphasize metabolic training. This form of training has been around for years.  However, these programs are limited in scope and the exercise prescriptions are the SAME! They work but they get boring fast., especially if your knowledge of physique development started with this training philosophy.

 Now you can't do this(bodybuilding) or ANY workout monthly. Body builders do it as they get ready for competition. Ironically, when you introduce a metabolic circuit to a bodybuilder they 'gas' quick! You have to cycle this in series we call periodization and super compensation[later blog] But the more you know the greater your physical gains will be.  If you want to learn how to do this type of training you give us a call 734.827.2744 and set up an appointment or go pick up a bodybuilding magazine. I must warn you though if you are not familiar with the techniques then you may not know alternative and in these hard core magazines they rarely give you one.

Friday, May 3, 2013


As most of you know, cancer is represented by the color pink. The reason I mention this is because I had the fortunate opportunity to participate in the American Cancer Society's 2013 Michigan Softball Academy with team WTKA 950AM a.k.a. "The Dream Team". I have never seen such a sea of positive, strong, powerful and encouraging group of individual all wearing pink.

This was two and a half hours of learning the basics of softball from the Michigan softball coaches and players. I walked onto the field with the other WTKA team and about 200 other individuals all in pink. I'm not talking about a little pink shirt here an there, but any and everything you could image that could be pink was pink. This included hair, nails, socks, shorts, Zorro type masks and capes with the logo "Power of Pink" on them and shoes. Not only was there a variety of pink out on the field, but an variety of individuals of all shapes, sizes and abilities. However there was one common denominator among us all: that was to raise money to BEAT cancer!

After gathering on the field for a a group picture, we all spread out to begin warm-up's. I couldn't stop smiling, I had goosebumps forming on me and the thought of the movie "A league of their own" entered my mind. How lucky I was to be participating in this event. Not only, were all of the coaches helpful and encouraging but everyone else around me too. I learned how to throw a softball, catch a fly ball, , hit a ball, run bases and my favorite, how to slide into base. Not to bad for an individual who has never played softball and had to borrow a mitt from my friend, Kyle, thanks again Kyle. I can honestly say, I have learned the basics of softball. But more than that, I have seen the "Power of Pink" in action. How a color invokes such a response to so many individuals, to get up and do more than they though might have been possible. From team registrations for this event alone, over $63,000 dollars were raised. WTKA raised a total of $8,740.

It is said that a group is more powerful than individuals. I think when you encompass the Power of Pink is infinitely more powerful. I will be back next year in not only a blaze of pink, but with greater donations and maybe my own mitt;) GO PINK!!! 

Thanks again to WTKA for this opportunity! You all are the best!

Friday, April 12, 2013


To all of our BSI clients who are off to race in the 2013 Boston Marathon we send you best wishes and say KICK BUTT! We all know that you are prepared. You've done the work, now go and reap the rewards of your countless hours of training. Good Luck and Have FUN!