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

“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.”

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

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:

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 www.ptaglobal.com and look into the Program Design Questionairre)

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

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/

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.

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

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