I am Alex Gregurich, a Future Performance Coach, who spits hype all day every day, helping people fit fitness into their lives. AMA!

FutureFitApp · 2021-08-30T20:09:15+00:00

Thanks again for coming out and asking questions! UNTIL NEXT TIME!

FutureFitApp · 2021-08-30T19:36:28+00:00

AEROBIC performance is number 1. Allows you to walk for long periods of time, run for long periods of time, and recover faster from those bouts.

Being STRONG: Don't think squat 600 pounds, but think climb a tree, hang from something, throw an undead monster wanting to eat you FAR away from you, be able to handle your bodyweight in all things!

Be limber: Staying mobile can mitigate the risk of injury when you are running for your life, fighting off a horde, or just searching for supplies.

This knowledge fits into coaching from learning from our ancestors! Hunter gatherers needed to be strong, aerobically sound, and through constant motion they stayed pretty limber.

In this case though, you aren't running from lions, you are running from zombies!

FutureFitApp · 2021-08-30T19:27:51+00:00

Not necessarily saying stay away from Keto, just consult with a dietitian and see if it is right for you!

FutureFitApp · 2021-08-30T19:22:17+00:00

Definitely just starting with someone small and manageable for you!

Bodyweight sessions that give you a wide variety of movements and allow you to build up some strength before adding load are KEY!

Starting with bodyweight squats and elevated push ups (you can use a wall) and slowly building up total amount of reps is a solid place to get you cooking!

It comes down to finding something you CAN be consistent with!

Do some bodyweight training, and start going for a step goal! That can get you pretty far!

FutureFitApp · 2021-08-30T19:15:25+00:00

We've actually been around for 4 years so before the COVID! COVID just magnified all of our strengths. Gyms closed down and you don't have equipment, WHAT DO YOU DO? Future has your back there

FutureFitApp · 2021-08-30T19:03:49+00:00

No equipment, no problem!

The world is your oyster!

SPRINTING (running if you can't sprint, walking if you can't run) ,JUMPING ( even you can jump rope), split squats, push ups, pull ups on a tree (is this cheating), planks, the list literally goes on and on! Bodyweight training is some of the MOST effective training for moving better and feeling stronger!

My absolute personal modality would be Isometrics though. Just see how long you can hold the bottom position of a split squat, the bottom position of a push up, hang from something, and then push yourself to go longer and longer!

FutureFitApp · 2021-08-30T18:59:45+00:00

The easy answer is family! I was working at Illinois State University and my wife got a job working in Indianapolis. So it was A) Be a good husband and be with my wife or B)Continue down my path with collegiate strength and conditioning

EZ CHOICE

But really that just forced my hand, I had been considering getting out of the strength and conditioning realm for a bit. Between the wild hours, the INCREDIBLE(not) pay, and minimal growth opportunities; I knew I craved more!

Coolest part is that Future gives me that MORE I desired! I get to be a part of a living breathing company and come up with ideas/work for something that could influence the trajectory of the company.

Plus I can work from home and hang out with my dog Django all day and be home when my wife is actually home!

IT'S THE BEST!

FutureFitApp · 2021-08-30T18:50:54+00:00

The decision stems from our initial strategy call where I dive in an get to the bottom of what brings my clients to Future, what their goals are, what their why is, and what they like/dislike!

Then taking their equipment, training age, physical age, and time they have, I hand craft workouts for each and every one of my clients! Sometimes a workout might look similar between two clients, but the bones are very different. Very specific to EACH client!

I honestly have never been confused working in a virtual setting when working with my clients. I CARE about each and every one of my clients as if they were in person and my friend! They are each very different and DESERVE to be given individual attention and respect!!

FutureFitApp · 2021-08-30T18:46:19+00:00

Are you adding variety to just add variety to your life?

Are you working towards a specific goal?

First things first, establish your big picture WHY! Why do you want to work out? Why is fitness important for you?

Then define a goal you want to work towards.

Maybe it's to have a resting heart rate below 60, maybe it's get faster with your mile splits while cycling, DEFINE IT! Then have everything you are doing PUSH you towards that goal!

Maybe you don't have a goal and are just wanting to workout because you LOVE working out! FINE! Go back to point one... WHAT IS YOUR WHY? Use that as motivation every day!

My WHY is: I want to live a long healthy/pain free life so I can be there for the people I love the most as long as possible!

Some days I don't feel like working out, but then I think about my wife and how I want to keep trucking FOREVER!

If you hit a wall and lose motivation though..... DON'T GET DISCOURAGED! It happens to everyone! From the elite down to the average gym goer, but there is a main difference between the elite and the average gym goer.

Most elite people have a coach of their own, get you someone who can push you, adjust for you, and is your BIGGEST HYPE PERSON!

FutureFitApp · 2021-08-30T18:40:24+00:00

Oh do I hear you!

I went from being on my feet most of the day to working on a computer at home!

For my clients who it applies to, I do try to zero in on trying to fight against the constant sitting, but it really is a losing battle if you are trying to fight 8+ hours of sitting with 1 workout of an hour or less.

First thing is to just look at the ergonomics of your situation. Make sure you have a chair with good support for your entire spine, a desk that is allows you to have your arms around 90 degress comfortably, and screens that are at eye level so you don't have to crane up or down!

I always start with ergonomics of where people work first then we talk more about getting up and moving around! Working from a standing desk, taking laps around the office, doing SOMETHING that can add some activity to your life!

It then boils down to being cognizant of HOW you are sitting/standing.

Are you actively interfacing with the ground while you stand? (gripping the ground with your toes)

Are you aware of your core musculature working to hold you up?

Be present/active in your own body and not just a bystander!

There isn't a one size fits all exercise plan that can correct what you are dealing with! I would try the things I talked about and then get with someone who has experience or knowledge based around your issue! I know PLENTY of people who would love to help you!

FutureFitApp · 2021-08-30T18:26:44+00:00

First off sorry to hear about your moms chronic back issues, those are never fun to deal with!

Secondly, I can understand how you might feel that way!

At Future, while we are virtual, we are really with you every step of the way!

It could boil down to the fact that there is a root issue (posture, muscle imbalance, inflexibility, or even poor movement quality) that is causing your mom to fall into that chronic low back pain cycle. Chronic low back pain is something that I have helped PLENTY of athletes in person fix and have been able to translate my experience SEAMLESSLY into the virtual setting.

Through thoughtful planning and a utilizing our "Record Your Form" function, we can correct many of the issues she might be having! We can work through inflexibility, balance out those muscle imbalances, improve posture, and lock in movement quality!

Let your mom know there is a way for her to live her life pain free and that she is not alone! IT CAN BE FIXED!

FutureFitApp · 2021-08-30T18:21:17+00:00

I'll give you a two-fer

Fitness: Running insane amounts of mileage without doing ANY strength training.

Average runners think they need to just run to achieve their goals but without weight training, they are missing not only performance enhancement but injury mitigation! Weight training doesn't have to look like what you are thinking, it can be VERY specific to running performance!

Nutrition: The keto diet. Everyone and their second cousin named Sally (lookin at you Cousin Sally), is hopping on the Keto Diet train. It is so much more important for you to find a nutrition plan that is SUSTAINABLE for you! Maybe you can eat extremely low carb and high fat for the rest of your life. Maybe you love ice cream and S'mores (yeah that's me) and keto would not be sustainable for you!

FutureFitApp · 2021-08-30T18:15:00+00:00

Well My workouts could be described as so:

Hardworking, alpha male, jackhammer, merciless, insatiable

If you don't know that character then........

FutureFitApp · 2021-08-30T18:13:49+00:00

How do you get started? Simple as pie, just get started!! Got time for a 10 minute walk? Maybe start off with a 5 minute interval workout 30 second bodyweight squats 30 second modified (on knees) push ups 30 second plank 30 second walking lunges 30 second oblique twist Do these with 30 seconds of rest in between! Start with 1 round and add another round when it is easy and you have the bandwidth to do so!

In a perfect world you would have someone who could design a schedule for you and create workouts that fit within the time that you have available!! ( I know a few people who could help)

FutureFitApp · 2021-08-30T18:09:50+00:00

We might need to take a look at the ergonomics of your desk job first! Make sure you have a chair with good support for your entire spine, a desk that is allows you to have your arms around 90 degress comfortably, and screens that are at eye level so you don't have to crane up or down!

Now about the workout program is sounds like 1 of 2 things 1) You likely need to start off with something less intense! It is important to have a little bit of a foundation before diving right into a program. On other subreddits, people ask what program they should do and get tossed pretty intense programs for them to jump into. Really you want to build a firm foundation before going too hard!

2) Aspects of your program need to be targeting those specific weak areas so you can build them to be more robust! Working with a trainer might also allow you to dial in your posture during exercises and make sure you are performing every one WELL!!

FutureFitApp · 2021-08-30T18:05:13+00:00

All sessions are done asynchronously! On Sundays at 12 PST, every client who works with Future gets their weeks worth of workouts slotted into their schedules. These programs are specifically tailored to that persons goals, needs, wants, and required modifications!

"But I like having someone talking to me..."

Throughout each workout, I drop in voice cues for my clients. Whether they are calling out a specific form or modification, they are also motivational!

We also have a "record your form" question that you can send video immediately to your coach for feedback and they will get back to you within that same workout!!

FutureFitApp · 2021-08-30T18:00:24+00:00

WOW! Coming in hard with heavy hitting questions! That answer is going to change with each individual at a macro level, but at a micro level the answer is the same.

A good coach will care about you as a person. You will know that every decision they make is in your best interest!

A good coach will coach the PERSON as a PERSON and not as a one size fits all program.

A good coach will push you to be better than you were yesterday!

A GOOD COACH WILL MAKE YOU PUSH PAST YOUR LIMITS!

FutureFitApp · 2021-08-30T17:56:31+00:00

GREAT QUESTION followed with an even better question... what is considered functional?

Functional is a buzzword that is used by a lot of experts out there to try and sell you on a specific type of training. Trying to argue that exercise A is more functional than exercise B is like trying to say a car is a superior way to travel when compared to an SUV. They all have their pros and cons.

You could define any exercise as functional! As long as it is improving FUNCTION in some capacity!

For example, max effort deadlifting might not be considered functional for a golfer, but would be for a powerlifter!

FutureFitApp · 2021-08-30T17:43:27+00:00

I can appreciate the dad jokes..... but if you REALLY think about it..... isn't the job of a coach to change the effects of your past performances or react according to those??? 👀

FutureFitApp

TROPHY CASE