Posts tagged “Advanced Training Performance

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.



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 :)


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.


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.


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.


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!


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.


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!

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 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



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.



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

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


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!


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


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,


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


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


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.

Hope to see you there!

Stay Healthy,
Hayley Hollander (P.S.- Anyone want to be my buddy?)


Cold Weather Training Tips

Have you ever noticed that as the weather changes and the temperature drops so does your training program? You work hard on your fitness goals during the warmer seasons of the year and when the cold weather hits, the fitness goals seem to head to the back seat and all the hard work starts to taper off. Just because the weather changes doesn’t mean your hard work in your training program has to change as well. Most people think they can’t stay warm or they just want to hibernate inside. Whether you want you train inside during the colder seasons or outside, it is possible. Success comes with consistency, dedication and hard work. Here are some tips on how you can still continue to be successful with your workouts even in the cold weather.

1. WATER. Make sure you are always drinking water regularly. It is much easier to get dehydrated in colder weather than it is in warmer weather. If you have to adjust your drinking water temperature so that it is easier for you to consume your H2O.

2. PLAN AHEAD. Failure to prepare is preparing to fail. With colder temperatures in the air plan your workouts accordingly by packing your gym bag the night before and planning your meals for the week.

3. PROPER CLOTHING. When training in cold temperatures it is easy to over-dress which makes you sweat more and thus makes your clothes wet and body cold. Try to wear clothing that will wick moisture away and keep you warm and dry during your workouts rather than cotton, which will make your body cold when wet.

4. HATS. Make sure when you are training outside in cold weather you are keeping as much heat in your body. Heat escapes fast from your head so wearing a hat and keeping the heat in helps to avoid any illness.

5. KEEP YOUR FEET HAPPY. Even though the colder weather makes you want to layer socks on your feet don’t do it! Too many layers can cause your feet to sweat, which then leads to cold feet. Wearing a single pair of wicking socks will do the trick!

Now get out there and train and keep up the hard work.

Stay Healthy,

Casey Arnold

Have a drink on me!

With the weather changing from extreme heat to colder temperatures, it is as important as ever to make sure you are properly hydrated before, during, and after you exercise. “Staying hydrated is essential for everyone, but athletes have an even greater need to maintain proper hydration. Water is the most important nutrient for life and has many important functions including regulating temperature, lubricating joints and transporting nutrients and waste throughout the body” (Quinn 2011).

What can happen through dehydration? With as little as a 2% decrease in your body weight through sweating, your heart will begin to work harder to circulate blood. Muscle cramps, dizziness, fatigue, and heat illnesses i.e. heat exhaustion and heat stroke have been known to occur. Some of the causes of dehydration include inadequate fluid intake, excessive sweating, not replacing fluids lost during and after exercise, exercising in dry extreme weather, and drinking only when thirsty.

Everyone is different when it comes to how much we sweat, how much fluids we lose through exercise, and how our hydration levels are to begin with. That being said it is difficult to provide “SPECIFIC” hydration guidelines for us to follow. Two simple assessments to see if you’re adequately hydrated are,

Monitoring urine volume output and color:

A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.

Weighing yourself before and after exercise:

Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.

How do we lose water/fluids through exercise? I’m of the opinion that we must know before hand what the environment that we are going to train in is like. We “CAN” control how we eat, sleep, move, rest and hydrate, but we can’t control the elements that Mother Nature throws our way. We are at her mercy and to an extent the same goes for our landscape (topography). Here are some things to consider,

High Altitude:

Exercising at altitude increases your fluid losses and therefore increases you fluid needs.


Exercising in the heat increases you fluid losses through sweating and exercise in the cold can impair you ability to recognize fluid losses and increase fluid lost through respiration. In both cases it is important to hydrate.


Some athletes sweat more than others. If you sweat a lot you are at greater risk for dehydration. Again, weigh yourself before and after exercise to judge sweat loss.

Exercise Duration and Intensity:

Exercising for hours (endurance sports) means you need to drink more and more frequently to avoid dehydration.

OK, so how much water and or fluids should we consume before, during, and after we exercise? If you are training regularly, you will probably need between one half and one whole ounce of water (or other fluids) for each pound of body weight per day. To determine your baseline range for water   requirements, use the following formula:

Low end of range= Body weight (lbs.) x 0.5 = (ounces of fluid/day)

High end of range=Body weight (lbs.) x 1 = (ounces of fluid/day)

For example, if you weigh 150 pounds, your approximate water requirement will be between 75 and 150 ounces each day.

When to Drink Water During Exercise:

Begin the day with a large glass of water each morning, whether it’s a training or a rest day. On training days, the following schedule works well for most athletes:

Water (Fluid) Intake Schedule

Before Exercise:

Drink two to three cups of water (16-24 oz.) within the two to three hours before your workout. Drink 8-10 fl oz. 10-15 min before exercise

Weigh yourself immediately before you begin your workout.

During Exercise:                                                        

Drink one cup (8 oz.) of water every 15 minutes.

If exercising longer than 90 minutes, drink 8-10 fl oz. of a sports drink (with no more than 8 percent carbohydrate) every 15 – 30 minutes.

After Exercise:

Weigh yourself immediately after you finish your workout.

Drink two to three cups of water (16-24 oz.) for each pound lost during exercise.

How Much Water to Drink During Endurance Exercise:

If you are exercising at a moderate to high intensity for more than 90 minutes, you will want to consume more than plain water. You need to replenish glycogen stores with easy-to-digest carbohydrate. Sports drinks can be an easy way to add the necessary energy. For longer workouts, choose a drink with 60 to 100 calories per eight ounces and consume eight to ten ounces every 15 to 30 minutes based upon your preference.

For those exercising in extreme conditions over three, four or five hours, you’ll need to replace electrolytes. A complex sports drink, NUUN tablets, or other foods will help provide the needed calories and electrolytes required for continuous performance.

“Although rare, athletes can drink too much water and suffer from hyponatremia (water intoxication). Drinking excessive amounts of water can cause a low concentration of sodium in the blood – a serious medical emergency” (Quinn 2011).

Until next time,




Quinn, E. (2007 December, 2) ACSM clarifies indicators for   replacement.

Quinn, E. (2011 April, 15) What to drink for proper hydration during exercise?

Quinn, E. (2011 August, 24) How much water should you drink?

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

As always… stay healthy,
Hayley Hollander


Flexibility: the ability to move joints in the needed range of motion demanded by the movement. This is a vital part of every day life. Flexibility is something that the majority of us take for granite. It’s something that most ignore because it is painful or ‘annoying’. The truth: we need flexibility in our bodies to not only alleviate pain and stiffness, but to increase performance in life.

There are different variables that add to poor flexibility. Flexibility comes in different selections. First there is the internal resistance of a joint that may limit movement and mobility of the joint. Next there can be muscle tissue that has been scarred due to an injury which then makes it less elastic. This then limits mobility. Lastly, there is the decreased range of motion throughout our joints and muscle tissue due to lack of proper stretching and warming up.

Flexibility can be gained and improved through different ways of moving your body. In order to improve one’s flexibility, you have to be patient and consistent with your stretching and exercise routines in order to get the most out of your time in the gym or wherever you choose to train. Making sure that you warm-up your joints and tissue through dynamic warm-ups and mobilizers help to increase your range of motion. The higher the temperature of your joints and tissues, the better range of motion you will have and be less likely to injure yourself. It is truly the small changes that make the biggest difference. Once you have warmed up then you are ready for your training session. It is just as important to cool down, or stretch, after your training session as it is before you train. Flexibility will not only increase your performance in your training session but also increase the flexibility throughout the joints in your body for overall health. This chain of events will allow for better performance not only in the gym, but also in life.



Foran, B. (2001). High Performance Sports Conditioning

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?”

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.



Michol Dalcourt. Institute of Motion. 6-steps to a better program design. IDEA World Fitness Conference, Los Angeles, Ca. August 2011


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