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
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
Accountability?
Accountability (Adjective)
Defn’- Of a person, organiztion, organiztion, or institution- required or expected to justify actions or decisions; responsible.
It is this time of year, this wonderful blissful time of year, when all the goodies, parties, social gatherings; begin to pull us away from keeping our health in check. We forego the gym one night because we need to stop at the store instead, then we neglect to wake up to our early alarm because its just to cozy in our bed. We find ourselves eating more than we normally would, and even eating a lot of sweets too, only causing us to want to take a nap in our ever so rare moment of free time. 
Aw yes, you know this is you! I’ll even admit its me too… but I’m not going to give you the cliche advice and tell you to work out whenever you can. Go for a walk, offer to do more chores and help out (although all of these things would be a HUGE benefit), what I am going to tell you this holiday season is to find a buddy to keep yourself accountable.
That’s right… a BUDDY! Just like ‘Buddy the Elf’ would never allow any of his loved ones to have a bad day… you must do the same. Whether your buddy is a friend, family member, co-worker, or neighbor, find a buddy that will help you push through this hectic month. A buddy that will workout with you, helping you stay on a regular schedule. A buddy that will check in with you, and ask you what you are eating for dinner. A buddy that will encourage you, and help you find solutions to the roadblocks that are getting in your way of your toned little holiday butt!
When we have someone to help keep ourselves accountable we are more likely to stick to our programs. When we have a friend that encourages us, those things that we would justify in our head, aren’t so justifiable to your buddy. Your buddy will give you the look: The “Are you serious? That sounds ridiculous!” look. Having someone to keep us accountable not only gives us that extra ‘umph’ to stay on track, but also can give us meaning, purpose, and comfort in what we are trying to do.
Knowing that your friend is waiting outside in the freezing cold for you to do your morning run, can sometimes be that little wake up call that will get your warm body out of bed. We can find relief in a buddy as they are struggling to fight those same battles we are. Buddies offer us empathy. They have the same goals in mind, and are overcoming the same obstacles we are to stay in shape.
So, before you give up on staying in shape this holiday season… Don’t forget there is someone else out there in need of a buddy! You can help them and they can help you 
Get your ‘Buddy Plan’ started off right… come and participate in the Great Las Vegas Santa Run on Saturday December 3rd, 2011 at 10am at Town Square with Team ATP. Your registration includes your santa suit, and we will be having a costume contest with prizes for the best ‘decked’ out santa suit. Please let us know you will be joining us so we can forward you the meeting instructions for the morning of the race. The link to sign up is below.
http://www.opportunityvillage.org/santa_run.php
Hope to see you there!
Stay Healthy,
Hayley Hollander (P.S.- Anyone want to be my buddy?)
Is your Heart Healthy?
Cardiovascular disease or CVD is one of the leading killers amongst North Americans today, and although there are some UNcontrollable factors that contribute to CVD, like genetics; There are many factors that we CAN control. One of the most important factors is PHYSICAL ACTIVITY.
All movement is GOOD, but when it comes to the health of your heart, movements that ellicit different heart rates are very important. Schwartz & Schwartz state that “A lack of heart rate variability and heart rate recovery are percursors to cardiac morbidity and cardiac mortality.” So, when it comes to exercising smart for your heart, heart rate variability and the ability to recover from higher heart rates is important.
One of the most accurate ways to measure just how hard your heart is working during exercise is a heart rate monitor. The heart rate monitor will give you second by second feedback, allowing you to adjust the workouts to the appropriate intensity to match your goals and improve your overall heart rate variability and heart rate recovery.
At the beginning of the summer, ATP clients Linzel and Polly both began their workouts with slow heart rate recovery (for Polly), and difficult heart rate variability (for Linzel). They worked very hard and completed weekly workouts consisting of interval heart rate circuits, and steady state training in differing heart rate gears. Take a look at their video to see just how much they’ve improved.
A BIG congratulations to Linzel and Polly, and all of their hard work, it truly has paid off, and your ‘heart rate’ shows you that. For more information about which heart rate monitor to get, or how to program your workouts for improved heart rate recovery and variability contact us at atp_personaltrainer@yahoo.com.
As always… stay healthy,
Hayley Hollander
Fitness Designer? Part 2: Acute Variables
Six steps to a better program design
Part 2:
Explain how it serves to allow for proper progression/regression
In part one, I explained the 6-step program design model, and what it entails. In part two, I will show you how to regress and progress the Acute Variables.
1) Speed
A) Slow B) Medium C) Fast
2) Movement
A) Known B) Somewhat Known C) Unknown
3) Stability
A) Stable B) Moderately C) Dynamic
4) Force (weight)
A) Low B) Moderate C) High
5) Complexity (Movement)
A) Simple B) Moderate C) Complex
6) Surface
A) Stable B) Changing C) Dynamic
7) Base of Support
A) Wide (Stable) B) Narrow C) Varying (Movement)
8) Volume (Sets + Reps + Intensity)
A) Low B) Medium C) High
9) ROM (Range of Motion)
A) Small (Initial Range) B) Medium (Self Selected Range) C) Large (End Range)
All of the Acute Variables are written in “bold italic”, and the corresponding letters underneath represents there progressions; A= Beginner, B= Intermediate, and C= Advanced. How can we apply the AV (Acute Variables) to the 6-step program design? Let’s take a look, (you may need to refer back to part one of this three part article for reference, Sept. 12th post “Fitness Designer?” www.getatpblog.com).
Movement Performed: Squat
Client: Let’s say our client is a beginner who is new to exercise. No health issues and no injuries. Their goal is to learn how to squat and in the future add challenges to their squat.
1) Orientation: Standing 2) Action: Squatting 3) Device: Bodyweight 4) Footprint: Neutral hip width (XXX) 5) Handprint: Anterior @ shoulder height and 6) Threshold: Acute Variables (1-9), 1) Speed: Slow, since they are new to exercise, slowing the movement down will allow them to control their body better. There’s two sayings I particularly enjoy “Slow is smooth, and smooth becomes fast”, I heard from a friend of mine, and “Speed kills”. 2) Movement: Known, people squat everyday in some form or another. 3) Stability: Moderate, since my client doesn’t have an injury or is recovering from one, I will let ASK them to try to squat without holding on to anything. I could always modify if their having trouble stabilizing, by having them hold on to a railing (A) Stable), or when they are ready to progress, I can have them squat down and stand up in the balls of their feet (C) Dynamic). 4) Force (weight): Low, my client will only be squatting their bodyweight (Keep in mind that the clients weight and strength level, can have a different affect on them, and can have a significant influence on their ability to control their Force (weight). 5) Complexity (movement): Simple, A basic down/up vertical drive. Moderate could be a down/up with a rotation at the top of the movement, and Complex could be a marching in place squat with a bicep curl to shoulder press. 6) Surface: Gym Floor, a nice flat stable surface. A Moderate surface could be squatting on a BOSU (blue side up), and a Complex could be on an INDO Board (on a roller). 7) Base of Support: Wide, if your base of support (Footprint) is wider than the center of gravity, you will have more stability i.e. Shoulder width. Moderate would be to have them stand with their feet closer together i.e. hip width or together. Varying could be a single leg (pistol) squat. 8) Volume: Low, maybe 2/3 sets, 5-7 reps or 30 seconds, and rest for 30 seconds to 1 minute depending on how they feel. If they had a heart rate monitor, I may go off of their zones and goals. Finally 9) ROM (range of motion): Medium (self select range), since my client has no injuries and is healthy, I will ASK them to go a low as they can without feeling any strain/pain. Unless I see something very abnormal that could result in injury, I will let my client explore their ROM.
This was just an example of how a fitness professional or a fitness enthusiast could utilize the 6-step program design, and the AV to mix up their exercise/movement program. This style of programming allows for a lot of creativity and play between the client and trainer, not to mention add a little fun to a routine. In part three, we will wrap up the 6-steps to a better program design, by putting this model into practice with various drills in view of integrated anatomy.
-Arthur-
References:
Michol Dalcourt. Institute of Motion. 6-steps to a better program design. IDEA World Fitness Conference, Los Angeles, Ca. August 2011
What Motivates Us?
Even though our job title is ‘personal trainer’, and the world calls us ‘personal trainers’. Bottom line… we are really behavioral change specialists. We are hired to help people change the behaviors that got them to where they are at in that very moment. So we are left to figure out exactly how we are going to do that. And we ultimately ask ourselves “What Motivates Us?” 
Ever wonder why sometimes giving rewards or punishing a person for a lack of performance never truly works? In the book “Drive” by Daniel H Pink, there are numerous studies that prove to us time and time again that our belief in rewarding hard work, or rewarding a job well done, or giving a gift or prize to the fastest person actually hinders our performance.
I thought about this a little bit; in the book it gives more description to employees and the work force, but the same can be compared to exercise. Think of all the PE teachers out there that give out prizes for the quickest mile finisher, or allow students to sit out from gym class if they do good on their test. Or a parent that tells their child to go run around the park for hitting their sister. All this is implying to the person who either receives the prize or gets the punishment, is that exercise is an awful thing so I either have to give you a prize so you will feel inclined to do it, or I have to punish you with exercise giving it a negative connotation.
Now as fitness professionals we have the ability to change this… and this can start in our programming from the get-go. You see, exercise is believed to be work and not fun… and we need to change that if we are going to have any influence on the staggering and rising statistics of obesity. The book goes on to say, “Whats more, for some people, much of what they do all day consists of the routine, not terribly captivating, tasks. In these situations, it’s best to try to unleash the positive side of the Sawyer Effect by attempting to turn work into play- to increase the task’s variety to make it more like a game, or to use it to help master other skills.” Now, the Sawyer effect in the book is referring to the counterintuitive consequences of extrinsic rewards. Rewards that are given as an ‘if-then’ action elicit a negative response, where they extinguish intrinsic motivation, diminish performance, crush creativity, crowd out good behavior, encourage cheating, short cuts, and unethical behavior, they foster addiction, and they encourage short-term thinking.
So, you may be thinking to yourself, well within my program design how can I avoid using rewards but still get my clients to do the things they need to do to get to their goal? I was wondering the same thing… it’s a whole new mind shift.
First, we have to build credibility in the task itself. We need to offer a rationale for why the task is necessary to begin with. If we can explain how what we are having them do will help them get to their goals. A task that is inherently hard or uninteresting can become more meaningful to them and therefore they are more invested.
The second thing we can do is acknowledge that the task is boring. That statement may scare you a bit… and the truth is scary. But when we acknowledge that the task is boring this is where we play the empathy card. We can play on emotions of acknowledging how they are feeling, instead of giving them an award to complete something as is a normalacy for boring tasks, thus reiterating that it is boring, making it even more dreadful.
The third thing is to allow people to complete the task their own way. Think autonomy here and not control. Although there might be an outcome we are looking for within the exercise or even the workout. Here is where we state the outcome we need, and instead of specifying precisely the way to reach it, give them freedom over how they do the job. This will actually deter from the task in number two as being boring. And within the Gray Institutes realm of triangulation of movement we can allow the client to move with variety, self-selecting where they want to go. Making training variable, giving them ownership which fosters autonomy and allows the mind to become engaged in the task. Taking away the need for reward. 
Focus on creating programs that have Autonomy, Mastery, and Purpose. Autonomy will give them an outcome that needs to happen while giving them the ability to choose how they want to get there. If they don’t like to run, then don’t make them run, but instead find an activity they like to do that will get them to their goal. With Mastery, give them a task that is challenging, but only to the point where they are still successful, and as they master certain levels of the skill, they are driven to accomplish the next level. Presenting someone with a challenge that encourages them to continue to strive to be better will only play on their own intrinsic motivators. A program that has mastery, is demonstrated in exercise adherence and satisfaction from the client. Lastly, purpose is the ‘why’ of what they are doing is worth it to begin with. Purpose is what we pursue, it is the catalyst behind putting in all the effort to get to their goals. Be sure to provide meaningful reasons of ‘why’ that correlate to the individual’s goals, and it will remind them the direction they are going when the going gets tough.
Ultimately what motivates us to do anything are tasks that encourage autonomy, mastery and purpose. When we supply these in our training programs, we build a foundation to help encourage change, not only in their body as their tissues are left to guess what is happening and adapt, but also mentally as we are giving them workouts that are challenging mentally/emotionally/and physically. If we find tasks that give AUTONOMY, MASTERY, AND PURPOSE then we as personal trainers are recognizing that we really are behavioral change specialists.
So, before you revert to a reward or punishment, think carefully about the message that conveys to the clients’ motivation towards exercise.
Hayley Hollander
Fitness Designer?
This week we will begin to take a look at one of the many ways to design a program.
The reason why I say “many ways” is because there should never be in my opinion “ONE “ way to do anything. Variety as the say is the spice of life. The program I will be discussing will come from The Institute of Motion (IoM) and it’s director Michol Dalcourt. Michol presented this concept at the 2011 IDEA World Conference as “6 steps to better program design” and he broke it down to three main objectives; (a) explain the 6-step program design model. (b)Explain how it serves to allow for proper progression/regression and (c) Put this model into practice with various drills in view of integrated anatomy. IoM (2011). In part one of my three-part breakdown, I will introduce the 6-step program design model. Allow me to preface the model by stating that the body has to constantly battle forces. “Gravity and Ground Reaction Forces (GRF) are two paramount’s we deal with everyday.”MIchol Dalcourt (2011)
How we move through those forces and how we apply them to a training program can mean the difference between progressing and regressing our fitness levels and coincidentally our health. The six main steps outlined in this program are orientation, action, device, footprint, handprint, and threshold. Let’s review briefly what each step represents and/or entails;
-Orientation: Refers to which way your body will be positioned in relation to gravity and ground i.e. standing, sitting, lying face down, face up etc.
- Action: What movement are you going to perform? What is the body doing? Are you changing levels? Are you using stationary force? Are you using locomotion?
-Device: What tools or external load are you choosing? TRX Suspension Trainers, ViPR’s, Kettlebells, Barbells, and why?
- Footprint: Refers to your stance and/or foot Action you are performing.
-Handprint: Refers to your hand position or hand Action you are performing.
-Threshold: Applying acute variables i.e. sets, reps, time, rest, weight, range of motion (ROM), speed, etc.
For the fitness professionals reading this blog try implementing this six step PDM into your own workouts first, see how you like it. Does it add a new/different dimension to your routine? Once you feel you have a basic grasp of the six steps and have practiced it, try slowly integrating the six step concept into your clients routine. Remember, “regression is a must, progression is earned” Acea Theroux (2011 TRX ITC).
In part two I will explain how the six step design model allows for proper progression /regression of our Actions.
-Arthur-
References:
Michol Dalcourt- Institute of Motion, 2011 IDEA World Fitness Conference, Los Angeles, Ca
Acea Theroux- TRX STC ITC Sept. 2011, Instructor Candidate.
Vector Variability
One of the most common excuses I get from clients who say they don’t like to run is: “I hate running in one direction, its boring!” I don’t blame them, the body doesn’t like it either, that’s why it is so boring. There really is no challenge for the brain and the tissues of the body adapt to the stress of linear movement.
But what if you changed the paradigm of how you trained all together? What if instead you went for a run and had to change your feet patterns every 30 seconds, or had to use your arms differently? What if you played a game with a ball that required you to run all over the place for 30min? Would you still be bored?
Probably not!
Your body will thank you too.
A Vector is a direction and magnitude of a force. Changing the vectors on the body, changes the forces placed on the tissues, leaving the tissues of the body to guess how to respond. We call training in this way vector variability. When we train with vector variability we keep the body guessing, and we feed the system smart information. Our mind can become united with our movements, and we bring FUN back into the equation of exercise. Check out this short video with ATP client Lori Grieco and how we integrated vector variability into her workout.
So, next time you pick up a weight to do a bicep curl, think to yourself… how many different ways can I do this to keep my body guessing and still get the same result?
Stay Healthy,
Hayley Hollander
Defining what we do
In my Hsu’s
It’s not the load that breaks you down, it’s the way you carry it. -Lou Holtz
Functional Training? Functionalist?
In the fitness industry, “IT” words can sell what ever it is that you want to market. One of the all time great words is “Core”. Another one that been thrown around for quite some time now is “Functional Training”. This week, I will discuss Functional Training, not to bash it or edify the term, but to simply explain it.
Functional Training:
To examine each part in an attempt to determine the role it plays in the operating of the system (body) as a whole. When any part fails, this creates a problem for the whole. These failures and/or dysfunctions upset the equilibrium of the system and could become a problem physically, emotionally, and mentally. This may negatively affect one’s behavior and lifestyle.
For the Fitness Professional, anything that impedes the body’s ability to achieve its goal is by definition “dysfunction”. The system will take care of itself as a whole first and will do so at he expense of its individual parts. It is this constant struggle between what the clients or we want (Extrinsic Goals) vs. what we or the clients needs (Intrinsic Goals), that could eventually put the health and fitness of everyone at risk.
To “Functionally Train” one must try to examine and understand how different postures, movements, behavior patterns and lifestyle choices affect the way we “Function”.
-Arthur-
Credits:
By. Harold A. Widdison and H.Richard Delany
Social Problems: Definitions, Theories, and Analysis
Chapter 1 from Annual Editions: Social Problems 10/11
37th. Edition by Finsterbusch 4
Facilitating a Learning Environment
One unique task that personal trainers have when designing programs and picking exercises for their clients is to find ways that allow the client to move within their bubble, with proper timing and rhythm. Timing and Rhythym is a sticky thing, because its something that should happen naturally as the body learns the new movement. Once the body knows what to expect and what to do, it starts to create a synchronized pattern of movement. The challenging thing for the trainer is that we can’t ‘tell’ the body when, where, and how to move… WE MUST ASK IT. When we allow the body to show us how it wants to move, we can learn so much more from the client, and it is in that moment that we can truly learn how to pick exercises that facilitate a “learning environment” for movement with proper rhythm and timing. Rhythm and timing looks like the body is harmoniously moving without even thinking about it.
In this video, watch as ATP client Tracy, is learning how to lunge in different directions with rhythm and timing. We utilize yoga blocks, in a stacking formation to facilitate a response of slowing down and getting a full range of motion… and even more important, ITS FUN! The brain is thinking of the blocks, and the body is telling the brain where it wants to go with the blocks. How cool is that?
How will you facilitate a learning environment for you and your clients?
Stay Healthy,
Hayley Hollander
Using SFT Syntax to add variety to your exercises
Ever get tired of doing an exercise the same way over and over again? Ever wish you could add a little something to your favorite exercise to make it more challenging and/or fun? Say hello to SFT (pronounced “safety”) Syntax. SFT is an acronym for Sagittal, Frontal, and Transverse Plane movements. Sagittal Plane movements are forward and backwards. Frontal Plane movements are side to side. Transverse Plane movements are rotational.
When training with the SFT Syntax, we use letters to dictate the beginning position which directs us where to move our limbs i.e. hands and feet. As you’ll see in the video Hayley will call out 3 letters for which I will position my arms before executing the movement, in this case the dumb bell chest press. Each letter is called out in a specific order correlating to the acronym SFT. The first letter alway refers to the S.agittal, the second will be for F.rontal , and the last letter will be for T.ransverse.
In the S column there are 3 letters to choose from X=Neutral (feet and/or hands side by side about hip or shoulder with apart),R= right foot or hand forward, and L= left foot/or hand forward. The F column also has 3 letters X=Neutral ,W= wide stance (a liitle wider than shoulder width), and N= narrow stance (inside hip width). Finally the T column has 3 letters X= Neutral, I= Internal rotation of the hands or feet (turning towards the body), and E= external rotation (turning away from the body).
Play around with the SFT Syntax to add variety to your routines.
Have fun,
Arthur Hsu
A Creative Environment!
Sometimes one of the best ways to spice up your workouts is to change your environment and then creatively figure out ways to use what you have around you to workout. Whether you’re on the go and travelling all the time, or maybe you have a quick 20 min lunch break and want to get a workout in to maximize your time, your environment can be giving you a whole lot more than you think. Take a look as ATP client Jon S. does his latest workout in his backyard and makes his workout fun and inventive. Enjoy… and let’s see your next workout in a different environment!
Stay Healthy,
Hayley Hollander
The Importance of Heart Rate Training
Have you ever worked out and wondered if what you were doing was getting you to your goals? Heart rate training is important when reaching one’s individuals goals, as it dictates the intensity of your workouts. Knowing when to kick it up into high gear or when you need to recover is pertinent to reaching your goals. Heart rate training does all that for you and reduces the risk of “Over Training”!
Watch this video to see how ATP Co-Founders Arthur Hsu and Hayley Hollander utilize heart rate training, and how heart rate training is variable amongst every individual.
Thank you,
Hayley Hollander and Arthur Hsu
