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Lessons of 2012

First off, I want to apologize for not writing the last two months…  Although I have been very busy, that’s never stopped me before and the only logical reason I have this time is that the experiences I’ve had over the last several months have left me to ponder a lot of things.  So much so, I’ve had time to reflect and come to many purposeful conclusions that I’d love to share with you in my Lessons of 2012.

Many of you know, I had the opportunity to travel to Dubai at the end of November for the launch of PTA Global in the Middle East, and the Master Trainer Program, which resulted in the debut of PTA Global into many new regions of the world.  Being the Training & Education Coordinator for PTA Global only since May, this was pretty much my first shot at the big leagues, and I needed to prove that I had what it takes to lead a world-class program (created by THE BEST in the industry) globally, and run with it.  This trip was, what I call, the trip of my life both personally & professionally.  Personally, I uncovered things about myself that I didn’t know existed, and I found the faith to let my true self be seen.  Professionally, I realized that the potential that WE ALL HAVE, can only be uncovered when we are surrounded by those who BELIEVE we can, and who provide a support system for us to safely fail and successfully get back up.

Did I prove myself? Honestly… I can’t be the judge of that, but I believe the actions that come from others afterwards can.  Which leads me to lesson #1.

1. Leaders are SILENT.

At the end of day 2 of the Mentorship in Dubai, we asked the students if their expectations were met. Getting half way DSC01195around the room, we came to a very confident, outspoken, and very loveable guy, who interjects with a “Yes, my expectations were met.  But I just want to say, that Hayley, your reputation precedes you, and you went above and beyond, and I am thoroughly impressed with you.” (Maybe not exact words, but similar message).  To which was supplemented by a round of applause from the entire room.  This may seem silly, but I was very uncomfortable, and then found myself wanting to cry out of overwhelming gratitude.  I was uncomfortable, for many reasons, the first of which I was standing next to my mentor, Scott Hopson who I look up to and believe is one of the best presenters in the industry and should be getting the round of applause.  Second, in all the mentorships I had attended in the last three years, I don’t recall anyone (all of the co-founders) getting a round of applause.  I wanted to cry, because in that moment I realized that those who led me to where I was standing and getting that round of applause were SILENT leaders, and what they taught me and what I was able to do at that Mentorship was to lead SILENTLY through action.  The round of applause was for all those who came before me.

Those that lead, are silent while taking action.  Without dictating or pointing fingers, in order to start a movement and lead others we must first take action for ourselves, and hope that the mission and vision we have will be met by others with the same lens along the way. So, did I prove myself?  Only the actions of those who I taught in Dubai will tell. Actions occur when we are inspired to overcome some of the greatest obstacles all because we are deeply passionate about something.  Which leads me to Lesson #2.

2. The cost of not following your heart, is spending the rest of your life wishing you had.

One of my favorite quotes is by Theodore Rosevelt, called “Dare Greatly”, it reads:

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better.  The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

The person who is willing to get ‘a little dirty’ in life, walks away experiencing some of the greatest things that life has to offer.  Your heart will tell you what you are passionate about, it is when you are inspired to take action that you will encounter a little dust, sweat, and blood along the way.  And to reiterate the importance of passion, Steve Jobs boldly states that, “You have to have a lot of passion for what you do, because any rational person would just give up.”

Passion to me, is innate, and driven by our subconscious desires… or following your heart.

HayleyIDEA1This year I’ve traveled thousands and thousands of miles, I’ve taught hundreds and hundreds of students, I’ve trained countless client hours, and I’ve written more than I ever have in my life.  Most would think that I’m just another insane workaholic; I would argue that what you see is an expression of my passion, any rational person would just give up if they walked in my shoes. I can confidently say, I have been in the arena, I have ‘dared greatly’, and I have whole-heartedly experienced the shortcomings and triumphs this life has to offer.  And I know that if I wasn’t willing to do all of that, Lesson #1 would never have been learned or experienced in Dubai.  When we dive in with our utmost passion, our heart, that is when we lead SILENTLY.  Which leads me to Lesson #3.

3. Busy doesn’t mean Important… Busy just means busy!

Yep, I’m busy. No surprise!  I used to think that being busy meant that I was needed, wanted, liked, and most importantly… important.  What I didn’t realize is that busy just means busy sometimes.  One of the greatest lessons I’ve learned this year, in averaging 80-90 hour work weeks, is that I can do what I’m passionate about, but if I can’t come home at the end of the day and share it with those I love, then what’s the point?

Yeah, I just said that, and I feel completely vulnerable (which is part of Lesson #4). So, I’ll keep this one as straight forward as it is.  Although we may have passion for what we do, its important that we find purposeful actions to exhibit our passion.  If we are going to be in the arena, we might also need to take some time to recover from the battles we’ve just fought, that is if we want to keep winning.

4. Vulnerability is powerful.

Accepting that we are human is probably the hardest thing we do on this earth. Yep, saying that we are destructable, capable of letting others down, and that things hurt us, is an internal battle we all deal with.  We are programmed to survive, to extend our life as long as we can. So things that can potentially hurt us, we arm up against. Mistakenly, in our battle to survive, we often allow those things which we shield to be emotions.  We try to avoid feeling sad, angry, hurt, jealous, and even love because they can potentially hurt us.

What we neglect to realize is that those who are willing to hurt and those who are willing to love we have the the utmost empathy for.  They have allowed themselves to be vulnerable, and from an outsiders perspective that is perceived as strong and powerful.  They are willing to be beat, and there is nothing more courageous than that.

So in your attempt to take action, while following your heart, and only selecting those things which are purposeful, be willing to be ‘present’ in each moment, and accept all the emotions that come with it.  When we are vulnerable we are living!

To all my friends, colleagues, and family… thank you for being a part of my journey in 2012.  You are all people I can LIVE, LAUGH, & most importantly LOVE with.  Here’s to 2013!

Move More,
Hayley Hollander


celebrating firsts.

First day of school.  First snowfall.  First kiss.  First adult beverage. First football game.  First R rated movie.  First trip to the hospital.  First outdoor bootcamp.  First blog.  First yoga class.  First time writing down your goal.  First time sharing your goal with someone else.  First green smoothie.  First 5K.  First warrior dash.

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My heart pounds as I think about the emotions behind firsts.  First time riding a bike with training wheels with the help of an older sister on roller skates is scary (that looks scary, right?)  Yet, I learn.  Years later, first time riding a road bike with strap in pedals, I was terrified.  The fear that I might fall kept me from riding with others.  Many miles later, I’ve had my first fall, no more than five seconds of slight embarrassment…totally self induced, and now the fear of falling has vanished.

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What about something simple, like using Facebook for the first time.  College friends were already using it and I knew this was the step to get more connected.  I could simply push “add friend” to someone I walked by once on campus and all the sudden I had a new friend, easy.  Cool.

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Sometimes it takes the encouragement of someone else to move you towards your first.  A dear friend of mine talked me into signing up for a half marathon with her.  Turned out she didn’t end up running and I did (booo).  However, I completed my first half marathon thanks to her pursuing what would be a first for me.

First time moving out of state.  This scenario is loaded with fear, excitement and many unanswerable questions.  For me, moving to Las Vegas, I feared life would never be the same, which it wouldn’t…and believing that was ok.  I was bursting with excitement, Mike and I starting our life together in a new place and setting our own roots.  Lastly, my mind was like a heated ping pong battle with darting questions:

“what will it be like? how long will we be there?  will i get a job? where will i work?  where will i grocery shop?  will friends come visit?  will i have friends there?  am i going to miss ‘home’ terribly? where will i find my community?  what church will i go to?  what will my identity be?”

Step back…bigger perspective, I found clarity in the self-guided answers each of these questions led to.  My first time moving to a new state and I got to celebrate hundreds of firsts!!!

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A first is a first, nothing big or small about it, make it what you want.  Baking a new dish for your first time, buying natural nut butter where you actually have to stir the oil in, signing up for your first rock n’ roll marathon, first time reaching out for someone to help you improve your health and fitness.  Get yourself into a habit of practicing firsts each day.  Maybe you go on a walk/jog or read a book instead of watching your daily tv show.

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A child experiences many first, reignite the child in you.  Your mind is curious, indulge it: try a new coffee shop, eat veggies at every meal for a day, start a book group, journal, work out with a friend.  Each day is a new first of its own, celebrate it!  You may fail (even a fail is a success) or you may succeed wildly.

lizzie :)


Accepting Fear

This weekend I embarked on a journey with 20 other co-workers from TRX… little did I know that this journey would put me right in the face of many of my fears.

Fear of heights
Fear of failure
Fear of letting my team down
Fear of falling
Fear of getting hurt severely
Fear of altitude sickness
Fear of electricity
Fear of pain
Fear of hypothermia
Fear of passing out

And the list could go on and on with what I encountered.

So you may ask yourself… What was my journey? The journey I participated in was what has become one of the most popular endurance treks in the world a “Tough Mudder.”

The blueprint was 11miles to be covered, including 20 different obstacles across the mountains of Lake Tahoe California at up to 9,000 feet elevation, amidst thousands of participants, freezing water, mud pits, uneven terrain, limited water stations, and steep slopes that would make any amusement park enthusiast dizzy.

After 4 hours and 15minutes of digging into the deepest parts of our souls to gather up courage, energy, and motivation WE finished.  Walking away with bruises, cuts, scrapes, sore muscles, sunburns, chapped lips, achy joints, dirt in every nook and cranny, and being awarded with nothing but an orange headband of our accomplishment… I realized in that moment that it wasn’t about finishing it was about the journey.

 The journey allowed me to face some of my greatest fears. From the 20 foot drop into ice cold muddy water, to the swinging rope ladder, the ice plunge under a wood plank unsure when you would come up, the pitch black warfare trenches, the 20 foot walls, the NO QUIT 25 foot ramp, and the hanging open wires over muddy water pits threatening shock.  A complete gut check awaited my unsure mind every half a mile.

Throughout the trek, I was allowed very little time to OVERCOME any sort of fear. It was in the words of encouragement, and the outreached arms of my teammates that pulled me through each obstacle that briefly allowed me to ACCEPT fear.

Fear can be one of the strongest emotions that deters most from attempting things in life.  Recognizing that fear for most, thwarts us in our quest to accomplish things can be a powerful insight to encouraging oneself and others to push onward. Without a shadow of a doubt if it weren’t for my teammates, I KNOW I would not have completed that race.

So, I walk away humbled by the opportunity once more to challenge myself to the very core, but recognizing that I could NOT do it by myself.  A wonderful lesson to apply to the everyday moments I encounter.  Just as I needed my teammates in that devilish race, those around me in my life need me.  They need my encouragement, they need a helping hand, they need a belief in themselves, and they need to know they are not alone in their own personal journeys.

 

 

 

 

 

 

 

Reminding ourselves, it is not overcoming fear, as that would imply that the emotion would be halted altogether. But instead, accepting fear, by embracing the emotion and allowing ourselves and others who have stepped up to the plate to be a part of the journey that fear brings.  In order to encourage others to accept fear we must deliver brief moments of faith, trust, empowerment, and love at the hardest of times.

I pledge to all those around me (especially my clients), I will be a part of your attempt to accept fear.  As a TEAM we can accomplish some of the hardest things in life.  And to all my Tough Mudder teammates, thank you for believing in me and being a part of my journey.  I will never forget what we overcame together.

Move More,
Hayley Hollander


Change the plan, not the players.

Do you believe that you currently posses everything you need to succeed?

I love reminding myself that I am exactly where I need to be with the true story “Acre of Diamonds.”  This story is about a farmer who lived in Africa and through a visitor became extremely intrigued in seeking out diamonds in Africa to make the big bucks.  He chose to sell his house and travel the land.  The farmer continued traveling, becoming discouraged as he was not coming across any diamonds.  Tragically, the farmer’s funds ran out and he threw himself into a river and drowned.

Meanwhile, the new homeowner of his property discovered an odd looking rock about the size of an egg and displayed it on his mantle.  A visitor stopping by was stunned and wide-eyed as he gazed at the odd rock, a world phenomenon, the largest diamond ever found!!!  Hmmm….the property was full of them.

This farm became known as the Kimberly Diamond Mine, the RICHEST the world has ever known.  The previous farmer was literally standing on his very own “acre of diamonds” until he sold his land to seek elsewhere.

What an amazing story.  What treasures am I not looking at in the right light?  The moral of this story has been present for me this week as I firmly believe that I am exactly where I need to be and have unique, personalized tools for success.  Over my volleyball career, numerous game changing moments occurred when we were out of subs and without being able to change any players we could change the game plan.  Changing the plan, not the players is precisely what I need to do in my life as well.  After all, diamonds certainly have an odd look in their raw form.

Game changing plan:

1.  SHIFT IN PERSPECTIVE:  I live in LAS VEGAS, how cool!!!!  Born and raised in Colorado, it is so easy for me to talk about all that Denver has to offer, the community, the beautiful nature, etc.  While Denver still holds a beloved place in my heart, each day I choose to celebrate this new journey with my most loving husband here in Vegas, connecting with genuine people, enjoying the desert playground and exposing myself in new ways…people don’t know what I’ve done or what I’m capable of until I show them!

2.  CHOOSE TO SUPPORT MY BODY:  Having health and energy is the foundation in accomplishing any goal.  I am so blessed to be in my body and have the knowledge of knowing what foods best support me in feeling energized.  My body is my player, on my team…forever…I want to plan to feel my best all the time!  The more in touch I become with my body, the better I can plan ahead, from my workout level each day to food choices I make.  Example: cereal does nothing good for me.  It leaves me lethargic and craving more sweets.  Plan ahead, have an alternative snack prepared for when that craving hits or get the cereal out of the cupboard completely.

3.  I KNOW ENOUGH:  Get over the fear of not knowing enough…IF someone else can do it, why can’t I?  I don’t know what I don’t know until I seek, learn and discover that the odd rock actually is a diamond waiting to be discovered!  Change the plan: set goals, write them in the affirmative each day, and share only with those I know will support me!

Will a refreshingly new level of diamond be exposed if you set your alarm just 5 minutes earlier each week to create more time in the mornings for a workout, journal time, or a sit down breakfast with family?

Experience discomfort, try new things and look at that odd rock with a new perspective. You ARE exactly where you need to be, equipped with the most uniquely fitted passions and tools to unravel something great.  BELIEVE THAT : )

You can listen to the full story here:

Be empowered,

Lizzie :)


My Sixth Sense…

When I graduated high school, believe it or not, I was Valedictorian… I know, I know, SUPER GEEK!

Along with my geek crown, came that graduation speech I had to give.  The theme of graduation centered around “famous heroes”, I chose specifically to talk about Helen Keller.  Helen Keller was a hero to many and paved the way for individuals with disabilities who were blind, deaf, and both.  Helen Keller was blind AND deaf!

What makes Helen a hero in my eyes is that despite her inability to see, or hear, she still learned to communicate, AND was the first deaf/blind person to get her Bachelor of Arts degree.  Helen showed us that what most of us believe is vital to communicate MAY NOT be so vital.

Helen used her sense of touch to learn braille, which is almost unfathomable, considering she got no verbal affirmation of what she was even learning!  Then to speak back, she learned sign language, by again using her sense of touch to feel the gestures of someone else’s hands without seeing what they were doing.  To most, and it did to me, this task that Helen embarked on seemed impossible… But then I took a step back and realized that Helen wasn’t lacking anything at all, in fact because she was stripped of our basic everyday inputs, she was capable of being more aware of what we subconsciously take for granted.

Helen communicated from the energy, and the vibrations in the room.  The vibrations and their strengths, pitches, and even tempos helped her to learn a sixth sense that most of us never encounter.  She could feel someone else’s emotions and energy just by feeling heart rates, tempo of steps in and out of a room, a brush of air around her, a cease of movement, the strength of light and the shadows and shapes she could barely make out.  Helen brought to the table something we neglect every single day, but can give us the most telling and honest information about another human being, our sixth sense.

I believe our sixth sense is… NO, not seeing dead people, I believe our sixth sense is EMPATHY!  Empathy to its greatest power is being so in tune with the people around us, that we forgo the burgeoning bias that eyes give us, the distracting sounds and words that pull us away from what we should really be hearing.  Empathy, as our sixth sense, is a way of connecting with someone on the deepest level, where the very rhythm in which they communicate to us is met through the rhythm at which we listen.  Empathy can allow someone to match another heart beat for heart beat, blink of an eye to blink of eye, breath for breath, and movement for movement.  It is this symbiotic sense that creates relationships and builds on our ability to accomplish tasks, just as Helen Keller overcame the impossible.  She conquered because she didn’t have to go through all of the distracting filters we clutter our communication with every single day.

So, here’s my challenge to you…  Let go of one of your filters, and learn to listen on a whole new level, using your sixth sense.  You might be surprised at not only what your neighbor is saying, or what your environment is saying, BUT what your own body is saying.  Be empathetic towards yourself, and listen to what your body is trying to subconsciously tell you, and the power you will hold will be insurmountable!  Remember it is not just listening, or just feeling, but it’s… what are you experiencing?  Empathy holds the key to unlock many of life’s mysteries.

Move Move,
Hayley Hollander


I am fearless.

I was 14 years old, within my first months of ever picking up a volleyball and my coach asked me to think of a word that would define how I wanted to play.  Through my mind ran words that I had seen on the shoes of the 18 year old girls.  For example, looking down at the shoes of a player of whom I really looked up to with amazement, had the word “unstoppable” written across the toe box of her shoes.  It seemed as though rich possibilities outgrew my mind and I toyed with a few words and soon enough, one stuck.

fear-less

adjective

without fear; bold or brave; intrepid.

To me, this word triggered an invincible feeling.  It enabled me to play within my skill level while aggressively attacking the blockers on the other side of the net…even if they were 5 inches taller than me.  The word fearless surfaced confidence in me as I told my setter, “give me this ball, I’ll put it away.”  I taped my wrist before each game and wrote the word fearless on it, always reminding me of what kind of player I wanted to be.

Fearless, believe, great, beautiful, curious, cheerful, courageous, ALIVE!, excited.

How do you feel after reading these words?  I love how words can trigger different emotions and actions from people.  What word or phrase empowers you to be great everyday?  What words support your goals and promote you to live large?  What do you believe of yourself, your body, your capabilities when working out?  Do you set goals with your trainer or talk about your “power” words to drive success?  The saying is true, we are what we think about!  Building on that idea, get a bit more depth from a very effective goal coach, Brian Tracy.

Today, I have a piece of art that I can always see, featuring the word fearless, as it continues to trigger emotions and actions for me!

Be empowered,

Lizzie :)


The Power of Play!

It’s no secret… We love games, and we love to play!

Unfortunately, we forget that it’s okay to play.  I can’t tell you how many funny looks I get everywhere I go, mostly because I can’t stop PLAYING!  Just ask my clients, they will tell you, but don’t let them fool you… They’ve joined the playing bandwagon.  I believe that games and play provide MEANING!

“Meaning is the feeling that we’re part of something bigger than ourselves.  It’s the belief that our actions matter beyond our own individual lives.  When something is meaningful, it has significance and worth not just to ourselves, or even to our closest friends and family, but to a much larger group: to a community, an organization, or even the entire human species.” (McGonigal, 2011)

So, you might ask, “How do I get meaning in my life?”  It’s really quite simple… connect your daily actions with something larger than yourself, and in the case of exercise: PLAY!

Take a look at this video to see how my clients PLAY, and then look for opportunities for you to do the same.

Move More,
Hayley Hollander


HAPPY FATHER’S DAY TO ALL YOU AMAZING DADS!

I want to give a little shout out to my pops for his consistent love, leadership, playful spirit and letting me think I’m pretty rad when it comes to the outdoors.  I mean, I feel like a bad ass when I get to tell people I go backpacking every summer, have hiked many 14ers, and started skiing when I was 3.  Then, I remember two things: one, I grew up in Colorado and look like a novice compared to the masses and two, all props go to my Dad for instilling an adventurous, healthy lifestyle in me from the get go.

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Here are 10 memories of connecting with my Dad through movement and how he led by example as my young, impressionable eyes watched him each day.

10.  When my brother, sister and I were little, our parents would make a blanket bed in a wheelbarrow and as we all laid in it and gazed at the stars, they would take us on a walk. (Great full body workout for all you dad’s and mom’s out there)

9.  Screaming with excitement and thrill as my wide eyes watched trees fly by in the birdie-light attached behind my Dad’s mountain bike. (It’s hard to beat a good bike ride  when it comes to a cardio and leg workout)

8.  Taking our dogs on morning walks together before heading to the bus stop. (getting your body moving first thing in the morning boosts your metabolism and mood for the day)

7.  Sharing his daily jogging journal with me…way before I had any interest. (setting goals and keeping track of them is essential to any program, especially a health and fitness program)

6.  Having a stretching poster hung up in their room I would sneak in and imitate the pictures.  (daily visual and mental reminders can help keep you on track)

5.  Spending hours with me at rhythmic gymnastics, encouraging me and giving me tips with his little knowledge of the sport. “That looked good, do that again!”  (having a health coach or person who can encourage you and help you along your journey is a must)

4.  Starting the tradition of annual backpacking trips, completing sections on the Colorado Trail each summer!  (getting outdoors, getting physical and out of your comfort zone is a great way to change up your daily routine)

3.  Taking me on mountain bike rides, without any mental prep of the challenging terrain I was about to encounter.  (trying new things and being open to new experiences and new opportunities is key to life and certainly has applications to a healthy lifestyle)

2.  For his diligence and dedication to walking.  He keeps a pedometer and hits 100,000 steps each week!  (setting achievable yet challenging goals will help keep you engaged in exercise and in life)

1.  He accepts when I challenge him to a running race…even when he knows I’m gonna beat him ;)  (spice it up with a little competition)

As I reminisce on the many memories and on-going adventures that are inspired by my Dad, I am so very thankful.  With fitness in mind, doing this exercise made me realize that movement, the great outdoors and a sense of exploration has been instilled in me from a young age.  Looking over this list, I love the theme of movement without structure.  He loves these activities and wanted to enjoy them with his kids because it was playing, sparking curiosity, connection and laughter.

Now, I still search for the bigger feelings beyond getting sweaty.  This comes in all forms from the rush of a bike ride, working out in a group setting or with a friend where I can connect and have the accountability of someone else there with me, playing with a new piece of equipment, learning a new exercise, or preparing for an upcoming race or competition.

I challenge you to think of someone who inspires you to get active.  Take five minutes to make a list and feel the motivation as you physically write down the ways you are grateful and enjoy moving your body!  A, this is brilliant as your mind can only hold one thought at a time, make it a positive one.  B, it will give you ideas of how you can inspire others to get active as well!  Just this morning a best friend and I wanted to meet for coffee…we put a physical twist on it, we chose to walk at the park with our warm beverages and chatter.

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I offer my thanks to all those fathers and men who have given their time and devotion to help bring this gift of movement to life.  Personal thanks to my daddy for your living example of health and active play.  I so look forward to our upcoming backpacking trip!

Lizzie :)


Vulnerability is all we need!

How many of us think of vulnerability and weakness synonymously?

We often times think of someone who is vulnerable as meek and timid, attempting something that may completely crush them emotionally, making them seem weak.

I will be so bold to say, that I believe that vulnerability is not weakness!

To describe it further, vulnerability is emotional risk, exposure, uncertainty, and it fuels our daily lives.  Vulnerability is our most accurate measure of courage.  To be seen, to be honest, to take a risk is courageous. It is vulnerability that allows us to face our greatest fears, to ask ourselves to be better. When we are vulnerable we are willing to fail, we are willing to make mistakes, and we are willing to accept who we are.

But in order to be vulnerable we have to talk about shame. Shame is the evil enemy, that can thwart us in our quest to stay vulnerable.  Shame is a belief that “I am bad.”  Shame gets in the way of meeting our highest level of self-efficacy.  It is self-efficacy and self-acceptance that is needed to remain vulnerable and continue to face fears without being afraid to fail.

Why do I bring this up?  Simple… what I do for a living is labeled by most as a ‘personal trainer.’  What I like to call myself is a ‘behavioral change specialist’.  I believe that my career is based around me helping others create new behaviors that allow them to succeed and face their greatest fears.  Unfortunately that equation requires me to encourage someone to face their fears and be completely vulnerable.

Vulnerability is that powerful because it is the birthplace of innovation, creativity, and change.  To create is to make something that has never existed before.  To change is to adapt, and adaptation requires failure.  Failure is sometimes one of the biggest fears we must overcome when seeking a fitness goal.

So, what I will leave you to ponder is: Are you willing to be vulnerable?  Because vulnerability will take you more places, and allow you to accomplish more things for yourself, than pride and resources ever will.

Move More!
Hayley Hollander

One of my Favorite Videos and Shame Researcher, Brene Brown, uncovers what vulnerability and shame is all about in this TED Talk.

 


Hey Suga Suga!

Let’s talk about sugar.  You are at birthday party and celebrate with a serving of cake and ice cream.  Consciously you are enjoying a sugar-filled treat with loved ones, wonderful.  What about when you sit down to a bowl of cereal, a can of vegetables, a peanut butter and jelly sandwich on white bread, sipping on a soft drink throughout the day at work, coffee with cream and sugar in the morning, some more coffee with cream and sugar when you hit that mid-afternoon wall.  Sugar is everywhere and as humans we are naturally drawn to sweet things.  So without eliminating sugar from our diets, (heck, that’s impossible…I love a sweet treat), let’s become more conscious about the amounts of sugar we are consuming and the effects it has on our bodies.

Just having celebrated Memorial Day, we are proud to be Americans!  Are we also proud of being addicted to sugar?  As Americans, we consume 150 pounds of sugar per year, 55 pounds of white flour per year and 53 gallons of soda per year.  WOW!  In comparison, on average we consume 8 pounds of broccoli per year (wa wa).   From the liberal recommendation of the USDA, we should consume no more than 10 teaspoons of sugar per day, yet we are consuming 32 teaspoons of sugar per day!  This isn’t all coming from our occasional piece of birthday cake.  Let’s gain some knowledge on where all this sugar is sneaking into our diets.

Perspective:

  • Lemon poppyseed Clif Bar contains 21 grams of sugar, or 5 teaspoons.
  • Chocolate-glazed cake donut from Dunkin’ Donuts contains 14 grams of sugar, or 3 teaspoons.
  • 16-ounce Starbucks Frappuccino contains 44 grams of sugar, 10 teaspoons

Like the many names you may want to yell while working out, sugar too has many names and will read on labels as corn syrup, high fructose corn syrup, dextrose, maltose, glucose or fructose. When sugar comes in these forms or as sucrose (refined table sugar), it lacks the ‘good stuff’.  Not only does this cause more stress on our bodies to digest it, the body must deplete its own stored minerals and enzymes to absorb sucrose properly.  As well as being nutrient deficient, foods high in sucrose are often empty calories, in which, our bodies are consuming high levels of calories but still lack nutrient value so trigger additional hunger signals.  Along with additional hunger signals, sugar can cause havoc on health through depression, mood swings, chronic fatigue, type 2 diabetes, hypoglycemia, obesity, high cholesterol, decreased immune function, high blood pressure, heart disease, asthma, acne, PMS, ADD, cancer, binging, hormone imbalance and belly fat.  With the ability to limit sugar intake, health, moods and energy increase while fluctuating insulin levels that cause belly fat, decreases!

In order to be successful, it’s not about eliminating negative things, but adding the ‘good stuff’ in to make your feel more bountiful!  So let’s chat about the benefits of unprocessed sugar.  Unprocessed sugars are found in whole grains, beans, vegetables and fruits, and contain vitamins, minerals, enzymes and proteins.  When these foods are chewed, cooked and digested, the natural carbohydrates break down into separate glucose molecules and enter the bloodstream evenly, allowing your body to absorb the nutrients.

Add some whole foods that are naturally sweet into your diet the and see if it provides any satisfaction to your sweet tooth.  Some of my favorites are sweet potatoes with cinnamon, apples with nut butter, steamed veggies or oatmeal with cacao powder and maple syrup.  Have fun playing with some new energy snacks and share some of your favorites!  You have the power over sugar, so make choices that support your body, energy and your relationships!  Honestly, my moodiest times come from overloads in sugar.   Suddenly I’m engaging in a conversation that is turning south, noticing I don’t sound like myself…not good.  So in honor of happy moods and sharing joy in relationships, my husband, Mike and I are celebrating our first anniversary today and will choose to get active and eat real foods because we know this best supports how we feel about ourselves in which we can more lovingly enjoy one another!

Starting with sugar, ending with love….strange how it’s all connected :)

Lizzie :)


You be the judge?

The one thing I have noticed throughout my career as a personal trainer, fitness professional, and educator/presenter, is how the public, and even worse my peers pass judgment so arrogantly quick and with reckless ignorance. This is something that I am genuinely concerned about, because it effects my profession, and it’s growth or lack thereof. I will also ask you the reader to see if you can find similarities in our society, but more importantly, do you see it in yourself?

Training at health club again has exposed my peers and members to my training style using science, systems, and tools that I have learned and accumulated through the years. For me it has been a process and evolution through countless hours of self discovery mixed with continuing education, seminars, workshops, etc. Never settling for what I know as good enough, I’ve been able to see, do, teach, and learn things that I wish everyone knew. The flip side of this is that this has lead to members and peers judging and ridiculing what I do and with what I do it with. It’s as if they feel that my  choice of movement and tools is a personal attack on them and their loved ones. Never, have they considered coming up to me and asking, hey Arthur, I saw you doing this with that, why? I would’ve loved to talk about my passion and I would’ve been appreciative of their curiosity. Another part of me is also thinking, how can my peers not breakdown what I’m doing and see the science and benefits behind it. And if they did, they could educate their clients, and an agent of change is born.

I’ll admit I’m guilty of this as well, albeit a long time ago. It took someone to judge me the first time I did something different.  I can remember the first time I started movement preps in 2004, the first time I wore Vibrams into the gym, the first time I did an out of the box exercise. The way it made me feel was awful. It spawned me to think differently. With some words of wisdom I’ve been able to rise above, here’s some examples;

“Logic will get you from A to B, imagination will take you everywhere”

Never limit yourself because of others limited imagination. Never limit others because of your limited imagination”

“Great minds will always be violently opposed by mediocre thinkers”

“It’s what you learn after you know it all that counts.”

It is because of my personal experiences and quotes like these, that allow me to take a different approach from what I initially wanted to do, which would make me come off as unprofessional, as well as make them more steadfast in their philosophy, and more resistant to change.

I believe that their mindset and quickness to judge is a combination of fear with lack of education. Because if “knowledge is power” than lack of knowledge is weakness that causes fear in those in the presence of power (knowledge). Side note: that is complete bullshit in my eyes. Knowledge should lead to humility in the sense that it shows how much; a) you don’t know and b) how much there really is left to learn. Failure to grasp this is an excuse. Therefore failures make excuses as to why they can’t, and can’t never accomplished anything.

I always sincerely thank those who take the time out of their lives to educate me. I let them know that their efforts are not wasted as it provokes my curiosity to learn more. The best part is that my profession allows me the platform to share what I have had the privilege to learn to both my peers and my clients.

The moral of this post is don’t judge, instead try to understand. There’s less prejudice and more education involved. If you can’t figure it out then ask, the worst that can happen is you learned something, good or indifferent.  Can you imagine a world that’s not quick to judge, but eager to learn? It all starts with you!

AH


Begin with “Why?”

In my latest search of something good to read, I decided to take up a book recommendation by a colleague.  The book is, “Start With Why” by Simon Sinek.  Profound in its title, and inspiring in its message, I thought I would share some it’s great little nuggets with you all.

“There are leaders and there are those who lead.  Leaders hold a position of power or influence.  Those who lead inspire us.”

You may think of someone in your life who you believe is a true leader, and you also may distinguish them with a certain set of characteristics.  These characteristics are very unique, and most of the time stand a part from anyone else you may know. If we dive a little deeper, we could say that they are great leaders simply because they inspire people to act.

Think about that for a minute… when someone ACTS, they have to overcome a whole lot of obstacles to accomplish what it is they are inspired to do.  But in that true moment of inspiration, where we are eager to face anything that comes our way, no matter how challenging it is; more often than not it is because our sense of purpose or belonging or similar beliefs are matched with what is inspiring.  “For those who are inspired, the motivation to act is deeply personal.”

Here we meet a true leader’s bottom line… they start with the WHY!

When we start with the why of what or how we would do anything, we have a purpose.  When we have a purpose it is deeply rooted and individual.  An underlying recipe for a great leader is one who knows how to recognize their why.  The next step to leadership is matching your actions and words with your WHY.  And for those who seek to be inspired by true leaders, they are not drawn by the gold medals, or large bank accounts, or a powerful position; instead they are inspired by the fact that someone overcame obstacles with the same set of beliefs as their own.

In those rare moments in life when we are inspired by someone, we act.  Sometimes we act to belong, or to share, or to overcome, or even to make a difference; but no matter what OUR actions that occur as a result of someone’s leadership, often times will lead others too.

So, I ask you, what is your WHY?  And how can we match our (ATP’s) WHY with you?  Because ultimately, when we share similar beliefs in one another we are inspired to act.  Whether it be to act through sharing time for movement, or maybe just to listen to others needs, or even create an opportunity to have fun while getting movement… WE want to lead you to a healthy lifestyle simply based on YOUR OWN WHY!

Move More,
Hayley Hollander

Take a look at Simon Sinek’s TED Talk on “Starting With Why.”


A change of scenery

I am going to break away from my usual educational blog, and write about what’s been going on the past two months. Since March 6th. 2012 I have been working at Lifetime Athletics in Summerlin. I am still a part of ATP with Hayley, the only difference is, I train clients in a new location and I no longer teach the weekend boot camp classes. It’s been a lot of fun training out of LTA (Lifetime Athletics), as I work with a great bunch in the Personal training Dept. The freedom to train according to my philosophies, and using systems, sciences, and tools that I feel benefit my clients and I the most has been a major part of my professional happiness that hasn’t been there for quite some time ;)

Lifetime is very supportive and well ahead of the curve in terms of allowing their trainers to explore the many, many systems, sciences, and tools that are out there in the fitness industry. I feel that I can still grow and learn in this environment and that in of itself is why I enjoy working there. Since my time at LVAC, I have learned a great deal, and to be able to showcase what I have been privileged to learn with new members, clients, and most importantly my fellow peers (trainers) has been very exciting. I get to see what other trainers are into, what their philosophies, and training styles are like. I get to see what members and clients like to do, what drives them, what their perception of our industry as a whole is, and most importantly where they think fitness is and should be going.

If you are a personal trainer, I feel you have to love what you do, and love where you do it. Your environment should make you want to wake up a go do your thing, whatever and wherever that may be. It should motivate you to improve yourself everyday and people should feel your passion, and positive vibe near and from afar. Most importantly, you should be happy. Because if you not in a good place, then you can’t help anyone get there either.

AH


Want to get MELTed?

Want to get M.E.L.T.ed?

I know, I know you might be asking… What does M.E.L.T. mean?

I thought the same thing when I first heard about it two years ago.  I had the opportunity to take a M.E.L.T. class from the creator  Sue Hitzmann at IDEA World in 2010 and was blown away at how amazing and refreshed I felt afterwards.  M.E.L.T. stands for Myofascial Energetic Length Technique.  I know, I know… a lot of BIG words!

Let me explain what the BIG words mean.  Do you every wake up in the morning and have aches and pains?  Do you ever reach your arm up high in the air and feel the rest of your body talking to you, specifically from the rib cage down?  When you set your feet down on the floor in the morning after getting out of bed, do your feet ache? Or maybe you just have this nagging pain, that no amount of stretching can take care of?  What most likely is speaking to you is your connective tissue.

Your connective tissue is the glue that holds the whole body together.  It’s interwoven into all of the layers in our body.  It attaches our muscles to our bones, distributes forces, resists forces, and has nine times more nerve endings that our muscles.  Our connective tissue makes us into the shapes that we are, establishes our posture, and communicates between all the systems of the body.  OUR CONNECTIVE TISSUE IS AWESOME AND IT NEEDS OUR ATTENTION.

The M.E.L.T. Method is a way to self-treat and bring our connective tissue the attention it needs.  Through a series of specific techniques we can awaken our gunked up connective tissue, rehydrate it through certain movements and massage techniques, allowing us to redistribute fluid flow and keep our systems running at full speed.

This past weekend I had the opportunity to attend the M.E.L.T. Hand and Foot Instructor Training with the creator Sue Hitzmann, and I am excited to share this new way to rejuvenate the body and gear us up to participate more whole-heartedly in the movements we love without missing a beat.

If you would like to join me for the very first FREE M.E.L.T. Class it will be held on Friday April 20th, 2012 at 5:30pm.  The class is limited to 10 participants, and is on a first come first serve basis.  To reserve your spot, please contact me via phone/text 702-285-4549.  Allow me to show you how to use the M.E.L.T. method to make you feel better, move better, and decrease stress?

Move More!
Hayley

To see the M.E.L.T Method in action check out this video:


Inspired…. and more!

This week one of my clients told me something that brought tears to my eyes and made me feel the most accomplished I have ever felt in my short lived career.

It was something so simple, but made me realize my deepest desire in what I do for living had been met.

You see last year, I hit several remarkable milestones in my career…
- I became a published author for one of the most renowned online fitness resources, PtontheNet; not just once, but two times over.
- I presented at IDEA World fitness conference alongside some of the industry’s best on an international stage.
- I was promoted to Master Trainer for TRX and became responsible for developing future instructors in the industry.
- I had the honor of teaching 4 mentorships to a private career college to new trainers coming into the industry.

I recall feeling proud in each of those moments and recognizing their significance in my journey, but still they didn’t surmount to the moment that happened this week.

My client, who was home for spring break from college, told me she had a project in her class where she had to give a speech on someone who inspired her.  She said that it was one of the easiest speeches she ever had to give, and wanted to thank me for everything I had taught her.  She felt confident that she could be healthy and live her life in the best way possible because of how I had trained her.  She concluded by saying: “You inspire me.”

I was overwhelmed by the feelings that came after she told me.

I got into training, because someone INSPIRED me too!  Someone taught me what exercise and living a healthy lifestyle could do.  I got into training because I wanted to inspire others. It really all boils down to that. So when she said I inspired her, I FELT COMPLETE.

Inspiration by dictionary definition is: “A divine influence.”

I believe that to be inspired, we must not only be influenced to do something, but we must feel that in our pursuit those that grace our path in hopes of helping; listen to our needs physically, emotionally, and mentally.  Stimulating us in every aspect of our being, and showing us that we are capable of accomplishing whatever we set our mind, body, and soul to. Inspiration comes when someone believes in us more than we believe in ourselves.  The moment when that belief from someone becomes a reality in proof of what our own actions accomplish is when we are inspired.

Many of you have entrusted me in helping you in your pursuit of health and fitness.  I do not take it lightly that you have given me that responsibility. I only hope that in your journey towards reaching your goals you can be inspired too.

Inspiration requires two things… An obstacle to overcome, and a belief that we can overcome it.

So my challenge to any trainer in the industry is to supply a belief in your clients. And my challenge to any client seeking health and fitness goals is to find someone who believes in your ability to reach those goals. But most importantly, trainers should ask this KEY question when interviewing clients: “In what ways to you believe I can help you?”

“When we find the why, we find the way.” (Paul Taylor) And when we are on the way, it is the ‘belief’ that we can that allows us to figure out the HOW.

Move More,
Hayley Hollander
(For more info on building inspiration from the first encounter with a client visit http://www.ptaglobal.com and look into the Program Design Questionairre)


Foot Fetish Part 3

Topic: Myths about barefoot running

Intended audience: Runners

Essay Map: Educating yourself about the facts of running barefoot (if that’s your goal), will allow you to safely transition from thicker soled running shoes.

I’m back with part 3 of Foot Fetish. In the second post, we went over two reasons why barefoot running could be detrimental to people who are overweight, or have bad knees. In part 3 we will look at orthotics and plantar fasciitis.

Once again, you’ll be reading direct quotes from Nicholas A. Campitelli, DPM, FACFAS. I will place my views, and opinions in underlined italics with my initials AH.

“Barefoot running, minimalist running and natural running are all terms that describe running in a manner that allows our foot to function the way it was designed (or has evolved). This happens through the use of little or no shoe at all. Many runners suffering from chronic injuries are adopting this way of running and are experiencing relief of symptoms to find themselves running with enjoyment and a more relaxing form.”

The key word is many not all. AH

I too have been cured of a running injury, which I suffered from for over eight years after transitioning my gait to that of a “barefoot” runner. Without further ado, here are the 10 myths of barefoot running.”

 

Cured is a provocative word to use, as it might lead readers to assume barefoot running will cure them as it did the author. As a DPM I’ll guess that he might have started some sort of regimen to help in his ”curing” i.e. flexibility, mobility, and/or strengthening exercises He also could have added a warm up ”movement prep” and “cool down” to his routine. AH

 

How Do Orthotics And Plantar Fasciitis Come Into Play With Barefoot Running?

I can’t do barefoot running because I need to wear my orthotics. Orthotics has become more over-utilized in the practice of podiatry then ever before. It is very common for me to see runners present in my office with plantar fasciitis, a normal arch, cushioned running shoes and orthotics they have worn. When running barefoot or in a minimalist shoe, we do not need to control motion at the rear-foot because heel striking is not occurring and “excessive pronation,” as described by Root, does not occur. While we have numerous studies that do not support the use of orthotics for running injuries alone, it becomes a challenge to convince the patient they are not needed.

I have plantar fasciitis so barefoot running would be too painful. This article was not intended to discuss the pathomechanics or treatment options of plantar fasciitis. However, we are anecdotally seeing resolution of symptoms in those who adopt this style of running. One potential explanation is the development in strength we see to the intrinsic musculature, specifically the abductor hallucis muscle, which is a primary supporter of the arch.

Another overlooked phenomenon is the fact that the majority of running shoes place your ankle into plantar-flexion. This forces the body to compensate by increasing lumbar lordosis and increasing pressure to the heel as opposed to having more even distribution throughout the foot.

As a Fitness Professional, I am faced with these two obstacles all the time. What can I do? Well, I can’t diagnose, as that’s not in a Fitness Professionals scope of practice. I will not challenge or criticize the clients Dr. or who ever prescribed the orthotics. If the client chose their treatment on their own I would not criticize them either. All that would do if create a wall and devalue us as professions, not to mention coming off appearing like a know it all, and we all know those are the ones that really don’t know anything at all.

I would instead offer other options, modalities of exercise if you will, self-myofascial release with a tennis ball (soft) and slowly progress to a baseball (medium), then a golf ball (hard). Vibration training i.e. Power Plate would be a good way to “melt” the connective tissues beneath our feet (hydrating), while at the same time, triggering muscle contractions in the foot, which would strengthen the foot. This would improve our natural arch support and likely reduce plantar fasciitis. If you work with the client as a “guide on the side” versus ordering your clients “sage on the stage” you’ll empower them, which will make them more open to various methods of exercises, some of which might be the “one’ that finally helps your client overcome their discomfort. AH

 

 


Short and Sweet… and To The Point!

For many of our fans who have attended our boot camp classes, you’ve experienced a type of work out that involves short periods of intense exercise followed by light exercise or rest.  You may think its just the way we run the class, but actually there is a method to the madness.

You see we are programming intervals, and what Arthur and I are so diligently watching on the heart rate screen is that you are all working anaerobically and then recovering to an aerobic zone.  In the world of personal training, we call it interval training.

Interval training provides the body with intense bouts of exercise followed by light bouts of activity to allow the body to recover.  During the intense bouts of exercise, the body is in need of delivering oxygen to the working muscle more quickly as the demand placed on the body becomes greater and greater through the duration of the exercise.  You will see your breathing rate increase as the working muscles are seeking more oxygen, and then of course your heart rate will increase too to deliver that oxygenated blood to the working muscles.  During interval training, as the exercise intensity increases there is a point when the body can no longer deliver oxygen to the working muscles quick enough; so our body instead uses our Anaerobic (without oxygen) energy system.  Think of your Anaerobic energy system as the stuff already stored in the tissues for fuel (its like a stop and the ‘convenient store, instead of the grocery store- simply quicker energy).

When we train anaerobically our heart rate is increased, our breathing is labored, and its difficult for anyone to sustain intense exercise for very long.  So, if it feels intense and it’s hard to sustain, why even bother training this way?  Well, there are MULTIPLE benefits to training this way.

1- Your body burns up to 5 calories for every liter of oxygen consumed
*When we increase our heart rate by doing more intense exercise, we increase our oxygen intake, and therefore increase our caloric burn.
2- What goes up must come down!
*When we increase our heart rate and oxygen consumption during intense exercise, our body will seek to go back to it’s homeostatic state.  We burn many calories to get back to our resting state, through replenishing cellular supplies with much needed nutrients, and using up nutrients to repair the worked tissue.
3- Increased aerobic capacity
*When training in the various heart rate gears and you go up and down frequently, it allows us to increase the strength of the heart as a muscle, as well as improve cardiac output during and after exercise.  One long term benefit will be an increased anaerobic threshold, or the ability of the body to utilize fat and oxygen for fuel without turning anaerobic too quickly; allowing us to sustain exercise for longer before feeling fatigued.
4- Increased Lean Muscle Mass
*By doing interval training we are stressing the tissues at the cellular level, promoting growth and regeneration both hormonally and structurally.

Bottom Line… We burn more calories, we train the ENTIRE body (cellular and structural), and we build a healthy cardio-respiratory system equipped to meet the stressful demands of everyday life.

So, before you think you need to go out and do a long sustained workout at a steady state intensity; ask yourself if you want more bang for your buck and keep it short and sweet and to the point, loaded with high intensity intervals!

Move More!
Hayley Hollander

Reference: http://www.greatist.com/fitness/interval-training-complete-guide/

 


Foot Fetish part 2

Topic: Myths about barefoot running

Intended audience: Runners

Essay Map: Educating yourself about the facts of running barefoot (if that’s your goal), will allow you to safely transition from thicker soled running shoes.

I’m back with part 2 of Foot Fetish. In the first post, we went over the a few perceptions on barefoot running like how it leads to stress fractures, and how if you have flat feet, you’ll need support. In part 2 we will look at weight, and knee issues.

Once again, you’ll be reading direct quotes from Nicholas A. Campitelli, DPM, FACFAS. I will place my views, and opinions in underlined italics with my initials AH.

“Barefoot running, minimalist running and natural running are all terms that describe running in a manner that allows our foot to function the way it was designed (or has evolved). This happens through the use of little or no shoe at all. Many runners suffering from chronic injuries are adopting this way of running and are experiencing relief of symptoms to find themselves running with enjoyment and a more relaxing form.”

The key word is many not all. AH

I too have been cured of a running injury, which I suffered from for over eight years after transitioning my gait to that of a “barefoot” runner. Without further ado, here are the 10 myths of barefoot running.”

 

Cured is a provocative word to use, as it might lead readers to assume barefoot running will cure them as it did the author. As a DPM I’ll guess that he might have started some sort of regimen to help in his ”curing” i.e. flexibility, mobility, and/or strengthening exercises He also could have added a warm up ”movement prep” and “cool down” to his routine. AH

 

I weigh too much. While this is a common excuse to not run, being overweight is not reason enough not to run barefoot or in a minimalist shoe. In 2010, Leiberman and co-workers were able to demonstrate that habitually unshod runners were able to generate smaller collision forces than shod heel strikers.6 In other words, by forefoot striking, we decrease the force that transmits through the lower extremity, thereby reducing torque forces to the ankle, knee and hip joints.7 Clearly, we can see that if people weigh 250 lbs., they would be placing more force through their joints by heel striking then by landing on their forefoot”.

I agree that you can decrease the force transmitted through the body by changing your strike, however I believe the writer is overlooking a critical component. If someone is overweight, odds are they have not been exercising regularly, could be sedentary, but most importantly not conditioned to start a running program. When I say unconditioned, that could mean that the individual might not have the cardiovascular endurance of more importantly the muscles, and connective tissues of the body lack the strength and endurance to handle any type of force transmitted through the body. AH.

Would Bad Knees Inhibit Barefoot Running?

“I have bad knees. Osteoarthritis of the knee is a common concern among many runners, especially older individuals who have run the majority of their lives. There are many theories as to why running is bad or even good for your knees. So many in fact that elliptical machines were invented to be used as a form of exercise similar to running without causing excess pressure to the joints.8 However, these elliptical machines do not reproduce anatomical motions and an in vivo force analysis reveals there is less force with walking than with an elliptical trainer”.9-11

You can’t out run time, age will eventual catch us all, and osteoarthritis is an age related condition. I have not read the study on elliptical machines versus walking, however from personal experience, both are less stressful to my body than running and the elliptical machine can get me to train all my cardio zones better than walking. What I would suggest though is that you may want to talk with your doctor in regards to supplementation like joint support. As a personal trainer what I would recommend if you haven’t yet, is to start a mobility/flexibility and strength program. I would emphasize the ankles and hips, because allowing full ROM in those respective areas could take some of the workload (force transmission) away from the knee, and transmit it throughout the rest of the body like we are designed to do. AH.

 

“As I noted previously, we know that ground reactive forces are greater with heel strike in comparison to unshod or barefoot runners who adapt a more forefoot strike pattern.6 Numerous studies have demonstrated higher ground reactive forces and mechanical stresses to the knee while running in traditional running shoes as opposed to barefoot.12-13 A recent study published in the British Journal of Sports Medicine looked at patients with knee osteoarthritis over 12 months and found no difference between wearing a lateral wedge orthotic versus a control flat insert.14 Similarly, a systematic review of literature demonstrates that external knee adduction moment and pain associated with knee osteoarthritis is higher in individuals wearing sneakers in comparison to those who do barefoot walking”.15

 

When I complete the 10 Myths of barefoot Running, I will post all of Nicholas’s bibliography for referencing.

 

Reference:

Campitelli A. Nicholas (2012 January) Tackling the 10 Myths of Barefoot Running. Podiatry Today Volume 25 Issue1.


Moments of Movement

I recently was intrigued by an article I read on PtontheNet written by Mr. John Berardi, a leading nutritionist, author, and presenter in the fitness industry.

He relayed his feeling of frustration about the constant inundation the media portrays of ‘quick fix’ diets and workout plans.  I mean, can we really get in shape in just 10 minutes a day?  Berardi, despite his angst, decided to take a whole new look at these quick fixes, and while applying fundamental principles made the complex simple for one client.

By instilling small, attainable goals for his ‘tester’ client he was able to help her achieve a larger goal of ‘maintained weight loss.’  His simple program looked like this:

Monday – 6 minutes of sprint intervals on the treadmill
Tuesday – 10 minutes of bodyweight circuit training
Thursday – 6 minutes of sprint intervals on the treadmill
Friday – 10 minutes of bodyweight circuit training
[That’s right, only 32 minutes of exercise per week.]
Her dietary strategies were equally simple:
Weeks 1 and 2
– eat normally, however eat each meal slowly and eat about 4 total meals each day
Weeks 3 and 4 – with each meal, eat protein, legumes, and veggies (while avoiding white carbs)
Weeks 5 and 6 – one day per week, eat whatever you want
Weeks 7 and 8 – if still included, skip fruit and calorie-containing drinks

Simple right?  That’s what I thought!

Which made me wonder if I have been overwhelming my own clients with too many to do’s in their workout programs. If not, then I say to you “maintain the course.”  If yes, then I apologize, and may I encourage you to instead look for “Moments of Movement.”

Let’s keep it simple.  Look for moments during your day to move. Move in your own way, and for as long as you have time to in each moment you choose.  Break up your moments, and allow the body to do what it likes to do.  These moments, collectively by the end of every week can help you get to your goal. 

For example, my client Mary spoke of one of her memorable moments of movement.  On a long car ride, across several states, and accompanied by two aunts who loved to move, found themselves playing “Auto Aerobics.”  This moment of movement was a game in which all the passengers in the car took turns coming up with an exercise/movement they could do with their arms.  After much laughter, many silly movements, and almost an hour of passed time, they found a moment of movement that they will never forget.

As with Mary’s example, let’s keep the complex simple, and just move!  And to all of my clients… I want you to worry about having fun and moving when, where, and how much you want… I’ll take care of the rest when I see you.

Until then… MOVE MORE!
Hayley Hollander

To see John Berardi’s article in full click the link:
Exploring Fitness Minimalism


Lets ‘Spice’ it up

We are swiftly running through the first month of 2012. Everyone is still on target with their goals of being fit and healthy. The question is, how long will this last for most individuals? When does the new years resolution turn into a memory of the past or that ‘goal’ you set but never got accomplished? This happens far too much and it’s time, well, to spice things up!

Everyone wants to not only live an active and healthy lifestyle but they want to be able to eat the right foods in order to compliment their hard work. Thus, being healthy from the inside out.

The lie: “Food that is good for you tastes horrible and I don’t have time to cook.”
The truth: “I am too lazy to cook the food that is good for me.”
Fact: There are simple recipes that take minimal time to create a meal full of all the greatness our bodies need.

Lets help you out. Here are just a few recipes that take less than 30 minutes in the kitchen to create and you can make enough to last a few days. OOHH YEA!

Turkey Breast Patties
Ingredients:

1 package ground turkey breast
½ c. spaghetti sauce
2 egg whites
½ tsp. garlic powder
1 Tbs. parsley flakes
1Tbs. olive oil
Dash of black pepper
1 package fat free croutons crushed

Instructions:

Mix all but croutons together. Form into patties coat with crushed croutons and place in pan coated with PAM. Cover and cook over medium heat until done. About three minutes per side. Serve with a side of spaghetti sauce. Can also top with parmesan cheese. They are also great cold the next day!

CHICKEN CHILI
Ingredients:

2 large cans of chicken breast
1 can fat-free chicken broth
1 can chopped tomatoes with jalepenos or
Green chiles
1 can crisp corn
1 can chili beans
1 can white or other bean
1 tsp. chopped garlic/1 T. olive oil
1 tsp. chili powder/1T. chopped dried onion

Instructions:

Saute the garlic until brown in olive oil. Start adding all cans ( drain the corn and beans first). Add chili powder and onion (can use fresh). Cook over low-medium heat about 25 minutes until it is simmering… IT’S READY!

To add a KICK- add ½ cup of your favorite salsa to the mix!

Enjoy friends! Stay tuned for more next week!

Be healthy and keep moving,

Casey


Foot Fetish

Topic: Myths about barefoot running.

Intended audience: Runners,

Thesis: To help runners sort through the facts and fictions of barefoot running.

Essay Map: With the proper education you can enjoy barefoot running (if that is your choice). This article will help better prepare you for the road ahead.

I stumbled across an article on Facebook, posted by Rodney Corn from Podiatry Today. The article was called “tackling the 10 myths of barefoot running”. Written by Nicholas A. Campitelli DPM, FACFAS. In the upcoming blogs, I will post sections of the article so we can digest this information a little bit at a time. This will give us time to fully digest some of the concerns that can come about from barefoot running.  I will have some input of my own which will be underlined with my initials AH.

 

“Barefoot running, minimalist running and natural running are all terms that describe running in a manner that allows our foot to function the way it was designed (or has evolved). This happens through the use of little or no shoe at all. Many runners suffering from chronic injuries are adopting this way of running and are experiencing relief of symptoms to find themselves running with enjoyment and a more relaxing form.”

The key word is many not all. AH

I too have been cured of a running injury, which I suffered from for over eight years after transitioning my gait to that of a “barefoot” runner. Without further ado, here are the 10 myths of barefoot running.”

 

Cured is a provocative word to use, as it might lead readers to assume barefoot running will cure them as it did the author. As a DPM I’ll guess that he might have started some sort of regimen to help in his ”curing” i.e. flexibility, mobility, and/or strengthening exercises He also could have added a warm up ”movement prep” and “cool down” to his routine. AH

 

Barefoot running leads to stress fractures. Without a doubt, the most common concern with barefoot or minimalist running is the development of a stress fracture. While there have been documented cases of this in the literature, stress fractures occur as a result of a change in activity without gradual adaptation and are not directly related to the shoe gear or lack thereof.1 We actually should see a decrease in the likelihood of stress fracture given the change in stride and cadence that one acquires while running barefoot.

  I bold faced this sentence, because I felt was an important statement. AH

Stress fractures occur secondary to overuse without the body having adapted adequately as proven by Wolff’s Law.3 In fact, if we adhere to Wolff’s law in theory, we should see weaker bone trabecular patterns on those wearing cushioned running shoes due to decreased intrinsic muscle strength, resulting in a proportional decrease in the force acting on the respective bone.”

Trabecular patterns: an irregular meshwork of stress and stress-related struts within a cancellous bone.

I have flat feet and I need support. Lees and Klemerman have demonstrated that there is no correlation between foot type and running injuries, specifically with a pes planus deformity.5 During barefoot running, we avoid heel striking and land more on our forefoot or midfoot. Once the forefoot strikes the ground, pronation of the entire foot begins (not isolated pronation of the subtalar joint) and continues until the point where the heel touches the ground. Arch height becomes irrelevant, as does the commonly described concept of pronation with the heel striking the ground first. With a forefoot/midfoot strike, pronation is very beneficial and helps to absorb shock.”

On top of that studies shows and research articles state that flexibility, mobility, and strength exercises can reverse flat feet as one of the causes associated with flat feet is weakened muscles and other connective tissues. AH

Reference:

Campitelli A. Nicholas (2012 January) Tackling the 10 Myths of Barefoot Running. Podiatry Today Volume 25 Issue 1.


Emotional Eating?

I came across a story I was reading in a book recently, that sounded eerily familiar to a majority of the situations my clients describe to me.

The story spoke of a woman (we will call her Sarah), who was trying to overcome compulsive overeating. She described a daily routine in which she would come home after a long day of work, have dinner, and plop on the couch to read a book and unwind.  Only to have a thought bubble up in her head, containing an image of the ice cream sitting in the freezer.  She would manage to push it to the back of her mind, but only to be presented with it a few minutes later.  She would continue to push it away, only to have it more insistently come back to her, until she would finally give in and grab a spoon.  Sarah would find herself standing at the kitchen counter, staring in somewhat of a trance while spooning out the ice cream.  And before she knew it, the spoon would reach the bottom of the container. Feeling disappointed, guilty, and extremely bloated she would make her way back to the couch vowing to never do that again.

Sound Familiar?

The book, The One Thing Holding You Back, Unleashing the Power of Emotional Connection, presents the idea that emotional disconnection is why we fail to reach many of our goals.

The human brain is wired to avoid painful/unpleasant things and seek out pleasureable/happy things (Maslow Motivational Theory).  Regardless of whether or not the stimulus that is being presented to your brain is external (like a hot stove), or internal (like low blood sugar), your brain will interpret the stimulus and try to provide the body with a way to react… One in which we avoid pain and experience pleasure.  With an external stimulus of a hot stove our brains would tell us to avoid it because… well, that would be down right painful.  And an internal stimulus of low blood sugar, would prompt us to eat something so that we don’t get a headache or feel hunger pains.  Here’s where emotions come into play…

Emotions are physical responses to internal/external stimulus.  An external input, like an insult for example, will convey an emotional response of hurt.  An internal input, like missing a friend, will convey an emotional response of sadness.  These emotions cause us to FEEL!  Sometimes, because we are wired to seek pleasure and avoid pain, we will avoid certain emotions because they are unpleasureable to us.  When we avoid emotions, analyze emotions, assess emotions, bargain with emotions, and even judge emotions we avoid feeling.

My point is… emotions are meant to be felt! When we avoid emotions we are teaching ourselves that they aren’t pleasureable. When situations arise where those emotions come to the surface the brain recognizes them as negative, causing us to instill a behavior (like eating mindlessly) that overwhelms us, confuses us, and downright stalls us in our pursuit.  Emotions provide us with information that thoughts alone can’t.

We must embrace our emotions to succeed!  We must actually experience what the emotion is telling us, move through it, and recognize that its okay to feel it.

So bringing it back to frustrated Sarah; after working to experience her emotions, she discovered that in her nagging thought process of eating ice cream, came a feeling in her stomach reminding her of being a young girl jumping up and down.  That young girl loved ice cream, and anxiously wanted to get into the freezer. In her emotional thought process Sarah, felt the anxiousness of the little girl, reminding her of the attention she wanted to so badly as a child.  And the anxiousness quickly turned to sadness… Sadness that she would typically avoid feeling, by giving in and eating the ice cream.  The sadness stemmed from the divorce of her parents at a young age, and the lack of attention that came after it.  With Sarah’s new resolve to experience the sadness, to process it, and to allow her body to no longer feel threatened by the ‘sadness’, she was able to finally put down the spoon and begin to lose the weight.

Whether your compulsive eating is ice cream or chips, candy or pizza… before you go blaming your eating habits on a lack of willpower.  Brave an emotional gut check, you might be surprised at what you find. Emotions are our friends, feel them, and you will prosper.

Move More!
Hayley Hollander

To learn more about emotional connection, and the 2×2 process behind connecting emotionally, check out the book.
Cushnir, R (2008) The One Thing Holding You Back, Unleashing the Power of Emotional Connection, Harper Collins, New York, NY


Tips on Setting Successful Goals

It is that time of the year again. This is the time when everyone feels the NEED and the STRESS or the MOTIVATION to set health and fitness goals for the New Year. Many people don’t know how to set goals that are actually attainable to their personal success. Some may not know where to begin when setting a goal. It is easy to get hung up on the past and not focus on what is best for you in the present. A colleague of mine once told me to, “Devote your energy to create new value in the present and not resentments of the past.” With this being said, lets go over some key values to setting successful goals.

First, lets get down to the specifics. The specifics of your goal are important so that you are not overwhelmed with too many goals. Too many people make generalizations about their goal like, “I want to lose weight” or “I want to be thin.” These are not very specific. Think about how much weight do you want to lose or how about what does being ‘thin’ really mean? Lean muscle? All of these are great points to consider when narrowing your goal down to a specific one.

Next lets talk about the time frame of your goal and the realistic value attached to the goal. Many people set unrealistic goals that in turn, set them up for failure and disappointment. Making smart decisions about your goals and an attainable time frame is very important and key to success. Saying things like “I want to lose 50lbs in 4 wks” is not realistic. A goal like “I want to have a 30 inch waist in 3 months” is more attainable if you are closer to that measurement. Setting yourself up for success from the beginning is key to success in the end.

The last key value to think about is “Is the goal I set attainable?” If you have to think about it, more then likely it isn’t. Making smart choices to make small steps towards the bigger picture will keep you on the pathway to your health and fitness success. Making sure you don’t put yourself on a short time frame to achieve your goal helps as well because then you alleviate the sense of emergency to get your goal accomplished.

Lets start the New Year off with a brand new YOU! Advanced Training Performance has the trainer’s to help you set and reach any goal you have. Lets take your dreams off the shelf and make them a reality. Your success is our success!

Cheers my friends,

Casey Arnold


Menage Trois ;)

Get your head out of the gutter folks! Below was a question my professor asked in my anatomy/physiology course. I thought it was worth sharing.

What are some lifestyle changes a person can make to help to improve overall health?  List at least 3 and describe the benefits of each.

In my opinion, the 3 very important factors for a positive lifestyle change in an individual to improve overall health is, weight loss, coronary artery disease, and stress. What you will probably notice is that the three components actually overlap with one another in some capacity to help in the overall health improvement in the individual suffering from one, two, or all three of these symptoms.

First we’ll discuss weight loss.  One of the most important things one can do to achieve long-term weight loss and management is to set realistic goals. It may seem obvious to set realistic weight-loss goals. But do you really know what’s realistic? Over the long term, it’s best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week, although initially you might lose weight more quickly than that if you make significant changes — just be sure the changes are health supporting. To lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise. When you’re setting goals, think about both process and outcome goals. “Exercise regularly” is an example of a process goal, while “Lose 30 pounds” is an example of an outcome goal. It isn’t essential that you have an outcome goal, but you should set process goals because changing your processes — your habits — is a key to weight loss. Also make sure that your goals are SMART: specific, measurable, attainable, relevant and time-limited. An example of a SMART goal is aiming to walk for 30 minutes a day, five days a week for the next three months, and logging your results” (Mayo clinic staff 2010).

Some of the health benefits that come with reducing one’s weight are increased energy levels, lower cholesterol levels (LDL, VLDL), improved breathing, improved mobility, reduced aches and pains in joints, improve sleep, decreased risk of  “coronary artery disease”, reduce or eliminate diabetes, reduce “stress” physically, emotionally, and mentally. This can be achieved by following two simple guidelines, eating healthier foods, getting and staying active.

“Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

In particular, get your weight loss started by eating a healthy breakfast every day; eating at least four servings of vegetables and three servings of fruits daily; and using healthy fats, such as olive oil, vegetable oils and nut butters. In addition, cut back on sugar, choose low-fat dairy products and keep meat consumption to a 3-ounce portion (about the size of a deck of cards).

While you can lose weight without exercise, exercise plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can’t cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity” (Mayo clinic staff 2010).

Second we have coronary artery disease (CAD). The thing with CAD as with weight management is that we as individuals make the choices that affect our lives in either a positive or negative way. By making a conscious decision to make a positive change, all you ‘ll need to do to succeed is to implement it. With CAD, there are some things that we are either born with or just develop with time. We can’t choose to change it, but we can manage them i.e. age, sex, and family history. Some of the changes that we can make are sometimes the things we’re already doing to cause them such as smoking, high blood pressure, high cholesterol levels, diabetes, obesity, physical inactivity, high stress, and lack of sleep. With the exception of smoking and sleeping, everything else can be controlled and managed to some extent by following the guidelines from the weight loss section. Annual check ups with your physician is all a choice you can implement to monitor your heart’s health.

“Lifestyle changes can help you prevent or slow the progression of coronary artery disease.

  •                     Stop smoking. Smoking is a major risk factor for coronary artery disease. Nicotine constricts blood vessels and forces your heart to work harder, and carbon monoxide reduces oxygen in your blood and damages the lining of your blood vessels. If you smoke, quitting is one of the best ways to reduce your risk of a heart attack.
  •                     Control your blood pressure. Ask your doctor for a blood pressure measurement at least every two years. He or she may recommend more frequent measurements if your blood pressure is higher than normal or you have a history of heart disease. The ideal blood pressure is below 120 systolic and 80 diastolic, as measured in millimeters of mercury (mm Hg).
  •                     Check your cholesterol. Ask your doctor for a baseline cholesterol test when you’re in your 20s and then at least every five years. If your test results aren’t within desirable ranges, your doctor may recommend more frequent measurements. Most people should aim for an LDL level below 130 milligrams per deciliter (mg/dL), or 3.4 millimoles per liter (mmol/L). If you have other risk factors for heart disease, your target LDL may be below 100 mg/dL (2.6 mmol/L).
  •                     Keep diabetes under control. If you have diabetes, tight blood sugar control can help reduce the risk of heart disease.
  •                     Get moving. Exercise helps you achieve and maintain a healthy weight and control diabetes, elevated cholesterol and high blood pressure — all risk factors for coronary artery disease. With your doctor’s OK, aim for 30 to 60 minutes of physical activity most or all days of the week.
  •                     Eat healthy foods. A heart-healthy diet based on fruits, vegetables and whole grains — and low in saturated fat, cholesterol and sodium — can help you control your weight, blood pressure and cholesterol. Eating one or two servings of fish a week also is beneficial.
  •                     Maintain a healthy weight. Being overweight increases your risk of coronary artery disease. Weight loss is especially important for people who have large waist measurements — more than 40 inches (102 centimeters) for men and more than 35 inches (89 centimeters) for women — because people with this body shape are more likely to develop diabetes and heart disease.
  •                     Manage stress. Reduce stress as much as possible. Practice healthy techniques for managing stress, such as muscle relaxation and deep breathing.

In addition to healthy lifestyle changes, remember the importance of regular medical checkups. Some of the main risk factors for coronary artery disease — high cholesterol, high blood pressure and diabetes — have no symptoms in the early stages. Early detection and treatment can set the stage for a lifetime of better heart health” (Mayo clinic staff 2010).

Last but not least we have stress management. I look as stress as a major component and precursor to a lot diseases and conditions we contract in our lives. If you click on this link: http://www.stress.org/topic-effects.htm, you’ll see the effects of stress on the human body both physically and emotionally. “There are numerous emotional and physical disorders that have been linked to stress including depression, anxiety, heart attacks, stroke, hypertension, immune system disturbances that increase susceptibility to infections, a host of viral linked disorders ranging from the common cold and herpes to AIDS and certain cancers, as well as autoimmune diseases like rheumatoid arthritis and multiple sclerosis. In addition stress can have direct effects on the skin (rashes, hives, atopic dermatitis, the gastrointestinal system (GERD, peptic ulcer, irritable bowel syndrome, ulcerative colitis) and can contribute to insomnia and degenerative neurological disorders like Parkinson’s disease. In fact, it’s hard to think of any disease in which stress cannot play an aggravating role or any part of the body that is not affected (see stress effects on the body stress diagram) or. This list will undoubtedly grow as the extensive ramifications of stress are increasingly being appreciated” (AIS 2009).

There are many ways to reduce stress, weight management and exercise can help reduce and control stress levels. Those are but only two, and I mentioned them specifically because like my intro, I stated that What you will probably notice is that the three components actually overlap with one another in some capacity to help in the overall health improvement in the individual suffering from one, two, or all three of these symptoms” (Hsu 2011).

There are also what I consider active and passive treatments to stress. Active is physically doing something to reduce stress levels, while passive is having an external component aiding in the reduction of stress. One is not necessarily better, it’s just options that suits the individual best. Just as stress is different for each of us there is no stress reduction strategy that is a panacea. Jogging and other aerobic exercises, different types of meditation, prayer, yoga and tai chi are great for many people but when arbitrarily imposed on others, prove dull, boring and stressful. There is certainly no shortage of stress relievers and in addition to the above, various progressive muscular relaxation exercises, autogenic training, deep breathing, massage therapies, visual imagery and self hypnosis practices are popular. There are also acupuncture, acupressure, biofeedback, Alexander, Reiki, Feldenkrais and other bodywork and postural techniques. Some people find that listening to music, hobbies, volunteer work, keeping a daily journal of events and how they feel, laughter, playing with pets, taking short breaks or shopping help them to relax. Others find relief for their stress related symptoms from aromatherapy, nutritional supplements like chamomile, spearmint, kava kava, adaptogens and St. John’s wort or even sitting under a pyramid. There are also prescription tranquilizers, sedatives, hypnotics, antidepressants and beta-blockers for specific complaints. In addition, a variety of cranioelectromagnetic stimulation devices have been found to be effective and safe for anxiety, insomnia and drug resistant depression. Strong emotional support from group therapy, family or friends is a powerful stress buster” (AIS 2009).

Reference:

Mayo Clinic staff. (2010 December, 18) Weight Loss: 6 strategies for success. Mayo Clinic.                                                  http://www.mayoclinic.com/health/weight-loss/HQ01625

Mayo Clinic staff. (2010 July, 2) Coronary Artery Disease. Mayo Clinic.                                                                               http://www.mayoclinic.com/health/coronary-artery-disease/DS00064/DSECTION=lifestyle%2Dand%2Dhome%2Dremedies

The American Institute of Stress. (2009) Effects of Stress. AIS.                                                                                                                                     http://www.stress.org/topic-effects.htm

The American Institute of Stress. (2009) Stress reduction, Stress relievers. AIS.                                                                                                        http://www.stress.org/topic-reduction.htm


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