Monday, September 14, 2009

NEW BLOG!!

Yes, I'm now out of the country.

Yes, you haven't heard from me in a good while.

But, no, I am NOT done blogging.

I am NOT going to be absent from my message about health and fitness for an entire year.

NO WAY!!


My husband, JD, has climbed on board the blogging train, and we've decided to:

  • Keep you updated on our adventures abroad
  • Present you with some musings that crop up as we travel, and
  • Maintain the fitness/nutrition tips that I've been giving you on this blog for the past year :)

So, please check it out, friends!

www.deliberatemovementeurope.com

Thursday, August 20, 2009

And the saga ends :)

This is, by far, the least clear answer I give throughout the interview...
Honestly!

But there's passion and sincerity behind it. Just as there was in Part 1 and Part 2 of the full interview.

Well... you might as well watch it anyway and tell me what you think! ;)

Enjoy:


Wednesday, August 19, 2009

A bit more interview footage...

Part 2 of this specific interview question talks about potential.
(Click the links to see Part 1 and Part 3)

Do you think people tend to more readily show physical or mental weakness in an exercise setting?

Find out how I respond in the short vid below...


Tuesday, August 18, 2009

The interview continues

This week, I want to continue sharing my conversations with Transformation Coach Aaron Benes.

This week, I've got a 3-part video series to show you about what I find is the most inspiring part about coaching / being a fitness professional. (Follow links for Part 2 and Part 3)

The vids are fairly short. So, please, take a moment to check 'em out!


Friday, August 14, 2009

Quotation of the Week


"The real winners in life are the people who look at every situation with an expectation that they can make it work or make it better." -Barbara Pletcher

I have been accused of being idealistic and imaginative.
I've been told that I need to be more realistic and practical.

And I admit... I may float in the clouds sometimes.
I do like it there :)

However, I refuse to believe that my enthusiastic optimism is a bad thing.

Especially because that part of me is what helps me to be certain, beyond a shadow of a doubt, that I can make any situation work. That may not seem practical to most... but it's that hesitation in others - that skepticism - which makes me want to work THAT much harder to prove others wrong.

You can make anything work if you try hard enough (within reason, of course).
You can be successful at any goal if you expect that success.
And in order to really follow through to that success, you need a healthy shot of optimism and go-get-em attitude! You need to ignore the haters and KNOW that you can make it work, no matter what!

I'm not bashing practicality and awareness. I'd be a fool to ignore those attributes.

But I am suggesting this...
The more conviction you possess toward a task / situation / challenge... The better your chances at "winning" (or simply reaching the successful endpoint).

Always remember that a shot of positivity can get you through the rough patches.
Isn't that the true definition of a "winner"? One who perseveres in the face of adversity?

Thursday, August 13, 2009

A fitness game of HORSE?

So...
Do you remember that game you used to play with a basketball? HORSE?
The game where you'd attempt a shot, and you'd receive a letter (starting with H) if you missed that shot? And you were eliminated from the game once your letters spelled the word HORSE?

Well, whether you remember or not...
A group of us (consequently, the high level group of ladies and gents with which I trained for the recent CrossFit Games) have decided to continue pushing each other by creating our own game of HORSE. Thanks to Michele Vieux for the idea!

Wanna see an example of this new game?
Check out the vid below!


Wednesday, August 12, 2009

Kim gets interviewed!

Last week, I spent a completely energizing afternoon with my friend and fellow fitness professional, Aaron Benes. Aaron owns a transformational facility down in Newport Beach, California, and we honestly love getting together (when time permits!) in order to compare notes, get/give advice, and brainstorm up new ideas. Two minds are always better than one, right?!

We had a ton of fun interviewing each other... take a look at just a small piece of our conversation in this vid.


Monday, August 10, 2009

Reader question - "How do you deal?"

During one of our recent training sessions, one of my clients had a great question for me.

Kim,
As you know, I spent some time in the past training for a triathlon... so I do have a bit of experience with working toward a fitness goal. And when I did complete that goal, I personally had a hard time regaining the motivation for working out and keeping up with the activities that I enjoyed so much. Once there was no longer a looming deadline, I struggled with putting forth the same effort. I felt
kinda
depressed and definitely unmotivated.

After just finishing your long journey to the CrossFit Games, I wanna know... how do YOU deal with the after effects of completing a big physical goal? How do you handle the wane in motivation that tends to occur once the wind has left the sails?


This was a very insightful question!

I especially liked it because I've accumulated a bunch of different types of competitions (and participated in plenty of different competition training processes)... so I definitely have some strong thoughts on the subject.


In the past, when all my training efforts have been focused on one singular event - one important day - one deadline that becomes an obsession - I can remember feeling lost, depressed, and unmotivated when that day quickly and suddenly passes. In instances where you put so much energy, effort, and emotions into one fleeting point in time, there is a sense of loss once you no longer need to continue putting forth the same efforts.

It's funny because that statement doesn't just apply to physical goals. Any female who's ever been heavily involved in the process of planning their own wedding knows this to be true. So much time and effort is invested in every detail of one day - and when that day is over, one can go through withdrawals simply because that all-consuming project (and the anticipation & excitement that goes with it!) has completely disappeared. What will you do with yourself now??

In the same respect, my figure competition gave me a similar experience. Months and months of concerted effort and calculated details, all accumulating to produce one big goal on one big day... the moment of truth passes by so quickly in comparison to the time spent preparing. And after the elation wears off, the celebration fades, and a well-deserved break has been taken, you are left with no direction.

I had changed so much in my life for this one day that I didn't deal with the post-goal process very well after the figure competition. The problem was... there was no set plan or no new goal to put in place of the old one. I had to try to accept the idea of just letting all my hard-earned work slowly melt away so that I could return to a healthy, maintainable body composition. Getting "fatter" is not a comforting process. Even when it's a healthy level of fat and it's necessary for your wellness and livelihood :)

Anyway, if I would have had another goal to work toward - even a completely different goal - I would have handled the post-competition transition phase much more successfully. That's a huge takeaway from that experience.

But the biggest lesson from my recent competition experience is this...

I trained HARD for the CrossFit Games. I clocked a good 6 months of effort toward that massive event. But, you know what? My training wasn't solely focused on that one weekend.

While working out for constant improvement and eating for performance, I was more focused on pure progress in the activity itself! I was developing a love for a physical activity and a physically active community - and I was finding new and different ways to make it a big part of my life.

I knew that CrossFit would continue long after the Games - and I actually started to develop new goals to work on for the time when training finally ended. I began looking forward to picking up other activities that I had decided to drop in the process of training. The Games were a BIG goal, but they didn't overtake the whole picture. I could visibly see life after the competition!

So... as soon as I returned from a brutal weekend of physical challenges, I NEVER had to deal with those negative effects that were so prevalent in other post-competition phases. NEVER.

I think, my friends, that THAT is the trick.

Having goals is an excellent way to spend your time. It's an incredibly productive way to help push yourself toward limits that are beyond your current capacity.

But, to avoid that intensely unmotivated phase that follows a big physical goal, we honestly need to do 2 things... 1) Keep in touch with our passion for that physical activity and not let the goal bring us to overtraining, burnout, and obsession 2) Constantly be developing new goals - new ways to improve and get better. Because we can always be better.


I hope my epiphanies and ramblings have helped.
Or, at least, I hope they have entertained ;)

Til next time,
Kim


**Remember!! Any other fitness/nutrition questions can be directed to deliberatemovement@gmail.com

Friday, August 7, 2009

Quotation of the Week


"I think a training philosophy is a dynamic process that never ends. You may have read something of mine from a year ago that contradicts what I'm saying now. I'm fine with that. I'm still a student and reserve the right to learn and continually let my thinking evolve. In fact, if you haven't changed your mind about something
over
time, then I worry about you." -Alwyn Cosgrove

I'll admit that I don't know everything. Influential fitness pro Alwyn Cosgrove is willing to admit it, too. But those of us who are passionate about the health and fitness world are always trying to learn as much as possible. And since the body is so complex... since we are constantly searching for answers... and since knowledge in fitness/nutrition/and human studies is so transient... what we learn is bound to change.

Yes, we've been taught certain things for many, many years... simply because some information was perceived a certain way by a group of people, then everyone else passed it on. And the whole world took in these perceived ideas as fact.

But perception can be wrong, my friends.

The woman in yesterday's post will not listen to my new, effective advice because she has come to believe the incorrect perceptions of past researchers.

I'm not bashing these researchers. One set of ideas slowly but surely leads us to seek out better ideas, more answers, a better view of the big picture. But just because these individuals were hard-working innovators... doesn't mean that their ideas were right.

I'm not bashing those who have believed past ideas, as well as those persons who have put in the time and effort to make those ideas work for them and their fitness goals. But, when something is shown not to work - or better yet, when something new is shown to get results much more effectively - it is really in your best interest to consider those ideas.

I've learned so much in my 4+ years as a trainer. My knowledge base has completely changed from year to year. And that will continue to happen, considering I LOVE to learn, and I love to search for new ways to help all of you! :)

I will continue to be a student for the rest of my years. But I want you to be a student, too. I want you to realize that methods for fitness, nutrition, and health will change over time. We all need to accept that. We need to be willing to change our minds and to try new things.

If you are a true reader of my blog, you should know that by now.
You should practice tolerance of new ideas.
You should understand that information evolves.

Don't stick with old, antiquated ideas because it's all you know. Or because you're scared of the new ones. Take a chance and change your mind!

Thursday, August 6, 2009

Wasted efforts... So sad...


Here we go again...

One of the well-intentioned members of my gym has been trying to lose weight.
But she's going about it ALL WRONG!

Every day, she puts on a full sauna suit and a weight vest...
Then proceeds to do an hour or more of steady-state cardio on a plethora of cardio machines.

YIKES!!!!!

I find a problem with her weight loss tactics on so many levels.

She's been working so very hard, diligently plodding away day after day, with the belief that this is the only way to effectively shed fat from her 50-year-old body. She doesn't know any better. I give her my respect for her persistence.

But...
Her way sucks.

Why?

#1 - Sauna suits give no extra benefit toward fat loss.
People believe that these rubberized vinyl suits (which are supposed to mimic the experience of being in a sauna) will cause you to burn extra calories during exercise as well as lose excess weight. This is a load of crap.

Since when does excess sweating signify an increased metabolism or an elevated rate of caloric burn?? It doesn't. Excess sweating will simply rid you of large amounts of body water and electrolytes like sodium and potassium. This is not necessarily dangerous, unless its used for extreme amounts of time.

And how does losing water weight constitute a productive loss of weight? Once you drink water after the exercise session, to rehydrate yourself, that water weight will immediately return! Besides, we don't want to lose water weight... we want to lose FAT weight, right?!

The only effect a sauna suit will have on the body? It will cause the body to acclimate to exercising in the heat (the heat that is being generated by your body in the suit). I know this for a fact because I completed my master's thesis on heat acclimation! After multiple, consecutive days in a heated environment, your body simply adapts so that it won't be at risk for heat stroke, dehydration, or electrolyte imbalances. It gets used to the stimulus! That doesn't really sound like the type of situation where excess calories are being burned...

#2 - Doing long bouts of cardio at a steady-state (whether wearing a sweat suit, a weight vest, or nothing at all!) is NOT an effective way to shed fat.
Long, slow cardio only burns calories during the exercise session. If you go for an hour, good for you, you've burned calories for an hour.

Shorter, more intense bouts of cardio as well as shorter, more intense bouts of strength training will not only burn cals during the workout... It will elevate your metabolism so that you burn extra calories for an extended amount of time afterwards! (sometimes 24 or even 48 hours afterwards!) So, if you kick your own butt for just 20 minutes, well you could possibly have created excess caloric burn for that 20 minutes PLUS an extra 20 hours.

Which is better?
I thought you'd say that.


Listen to me, folks!
Fat loss is not easy... But it could be so much easier if you try what works!!

And sauna suits DO NOT work.
Slow cardio for excessive amounts of time DO NOT work.
Performing both of these together DOES NOT work.

Now, if I can just get this poor woman to understand that...

Wish me luck!

Wednesday, August 5, 2009

Avoid the battle!

It's true. The psychological aspect of eating is often the hardest to overcome for most people who are trying to make changes in their lifestyles.

Habits are strong, emotional ties to food are even stronger, and social interactions can dictate how you eat, even in the face of a strong willpower and a sturdy plan!

So, how do you continue to eat healthy with all of these obstacles pushing you to remain in unproductive habits?

First of all, you need to plan for success. Don't approach a challenge, like finding something to eat when you're hungry, by saying, "I'll just figure something out." No... You've gotta buy the healthy foods and make them handy, keep the evil temptations out of your house, find restaurants and deli's that carry healthy selections, decide when to eat healthy and when to splurge, and take food with you to work. Don't just leave it up to chance when you're trying to change how you eat! You will only fall back into old patterns.

Second, you need to tailor your plan to YOU. There are many eating plans out there. So many! Some of them are completely unrealistic for you. You won't stick to 'em. Don't choose those. Find eating habits that will work in your individual life. No, that doesn't mean, "well, Dunkin' Doughnuts and KFC fit well into my life!" You're an adult with free will - you can do whatever you want - just don't come cryin' to me later if that's the pathway you choose on a regular basis.

I DO think that we are all human experiments, and we need to find the best way of eating for us through persistent trial and error. But the only way to do that is to first try some way of eating, to follow it consistently, and then to make judgments based on the results from that eating plan. So find something, ANYTHING, and stick to it.

Lastly, you need to avoid temptation. DON'T stand in front of the candy aisle in the grocery store and tempt yourself with your fav sweet treats. DON'T go out to the bar with your friends on a Tuesday night and try to refrain from drinking - because if you normally partake, it will be almost impossible to muster up the willpower to do something that is unnatural for you (not drinking in a situation of normal drinkin'). DON'T agree to meet a co-worker at your favorite pizza place for lunch if you cannot resist the greasy pizza.

Just DON'T put yourself in situations where you're bound to fail! You don't need to set yourself up for an internal battle. It's not necessary. Half of the battle of being successful at changing your body through proper diet is avoiding those situations where willpower is necessary. Just accept that you are a weak individual when temptation surfaces. Accept it!


The more you work with yourself in the quest for optimal health and fitness, the more successful you'll be.

Oh, and if you slip up... please don't beat yourself up. We're only human, right? Make your mistakes every once in a while. Then, strive for lotsa mistake-free streaks!

Good luck...

Tuesday, August 4, 2009

Helpful Pushup Tips, Part 2

Okay, let's talk about my four best tips for working up to a deliciously perfect pushup.
Go back to yesterday's post to SEE the deliciousness ;)



1.
The best way to improve at a skill, like a pushup, is to actually practice that skill! Of course, you should practice only at the level you can master (meaning... perform with impeccable technique). Here's a progression stepladder for pushups:
  • Standing / Elevated pushups - hands on an elevated surface (you can lower that elevated surface as you improve)
  • Kneeling pushups - knees bent, feet pointed toward ceiling, body straight from head to knees
  • Pushup NEGATIVES (see #2 below)
  • Regular pushups
  • More advanced pushup modifications

2. Another way to improve at a skill is to focus on the "eccentric" portion of the movement. That is the "lowering down" phase of any motion. For example, lowering the bar on a bench press, lowering your entire body from a flexed arm hang position in a pullup, lowering / sinking down into a squat, AND lowering your super-straight body from the top of the pushup all the way down to the floor.

This phase of a movement is much easier to perform. You don't have to lift a weight or maneuver your body weight... you simply have to lower that weight under gravity. Basically, you are trying to slow down the weight as it heads toward the floor. When you do this, the same muscles that lift the weight are working to lower it. Therefore, you are teaching ALL of the necessary muscles for that skill to learn how to properly perform that skill.

Plus, more damage is done to your muscles in the eccentric phase (because they are lengthening instead of shortening). Without getting too scientific, this increased damage is good because it forces your muscles to more effectively adapt and become stronger.

**SO... get into a pushup position... hands a little wider than shoulder width apart and directly underneath the line of your shoulders... body straight from head to heels... stomach braced... head neutral. Slowly lower your body IN ONE PIECE for a count of 10. Every body part should reach the floor at exactly the same time. Do not push back up. Get back into the top of the pushup position and repeat the 10 second super-slow lowering motion again. This will train your chest, shoulders, triceps, AND stomach/midsection how to properly activate during the real deal.**

NEGATIVES are difficult! But do-able. Perform them religiously for a month, and then see how much better you are at pushups!


3. Pushups involve a large amount of abdominal/core strength. That is really the most difficult part of a pushup... that it requires so much activation of the entire "invisible corset" in the midsection. Therefore, exercises in the pushup position, that improve the muscular strength and endurance of the entire abdomen, will be extremely beneficial toward the acquisition of a fabulous pushup.

Here's a few ab exercises in the pushup position (or a similar position):
  • Plank (hold the pushup position, on hands OR on elbows)
  • Plank with elbows on a stability ball
  • Pushup position with hands on a medicine ball
  • Plank with shins on a stability ball
  • Knee tucks on Stability Ball (pushup position, shins on ball, roll ball to tuck knees into chest)
Any of the above exercises with one leg raised...
  • Pushup position, alternating rows (don't let hips move/wiggle/twist)
  • Pushup position, alternating straight arm lifts (lift arm straight ahead or up to the side of the body)
  • Pushup position, alternating knee crossovers (pull knee into body, twist it across body)
  • Spiderman crawl (pushup position, place one foot near same hand, then switch)
  • Plank to Pushup Position to Plank...
  • Plank to Side Plank, alternating

4. Any compound pushing movement will increase strength in the chest, shoulders, and/or triceps... which will carry over to better upper body strength for the pushup. Remember that compound means - any movement that involves multiple muscles and multiple joints.

Some examples of compound pushing movements:
  • Chest Press (barbell or dumbbells / flat, incline, or decline bench)
  • Shoulder Press (barbell or dumbbells / seated or standing)
  • Dips (off bench or hanging)
  • Close Grip Chest Press (barbell or dumbbells / flat, incline, or decline bench) - this targets the triceps more than a regular chest press
There are many other choices, but these are the most basic movements.


Now, go make me proud and do non fish-flopping, strong, powerful pushups!
GO!

Monday, August 3, 2009

Helpful Pushup Tips, Part 1

So, after last week's pushup post, I had some requests to post some info about:

  • correct pushup technique
and
  • drills for improving pushup performance

To give you a rock-solid example of a perfect pushup, I've created this new video...





And for the pushup drills and tips, check out tomorrow's post!

Friday, July 31, 2009

Quotation of the Week


"Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict." -William Ellery Channing



Why do so many people insist on taking the
"poor me" stance?
Why do they play the role of the victim in their own lives?
Why do they crumble under the weight of challenges and hardships?

It's important to realize that challenges, hardships, difficulties, conflicts, and disappointments do not signify the end of the world!

They are simply a part of life. And they always will be.

The happiest, most successful people have come to understand this. They've realized that it's not WHAT happens to you (b/c shitty stuff happens to each and every one of us!), but HOW you deal with it!

So, instead of whimpering about how many problems you have and how hard your life is, why don't you take a step back, take a deep breath, and figure out how to best deal with the situation at hand.

People will be much more apt to be in your presence if you have stories about 'conquering evil' rather than complaints about how much your life sucks.

Honestly. Do yourself and others a favor. Drop the pity party and charge ahead toward those challenges! That's what life is all about!

Thursday, July 30, 2009

Why do I see this mistake ALL THE TIME??!!

Okay, I know the pet peeve video series is over, but I've got a frustration to share...



Why do SO MANY people insist on doing pushups incorrectly??!


Honestly, does anyone know why?
I'm not buying into the excuse that it's a difficult movement.

SO WHAT?

Slow down and concentrate on performing it with impeccable technique!

If you can't manage to push that body back up to its original position with a tight, sag-free midsection, solid, slightly tucked-in arms, straight legs, and a neutral head position... then drop to your knees or put your hands on a higher surface!

There's NO GOOD EXCUSE for
  • performing quick pushups in a partial range of motion,
  • flopping your entire body on the floor like a fish, or
  • looking like your lower back is about to break in half & your head is going to fall off your neck!

Yes, pushups are difficult.
When your upper body is relatively weak, it is hard to perform a perfect pushup.

BUT, if you start from the most challenging position in which you can complete a stellar pushup, and progress slowly to more and more difficult versions of the pushup, then you will solidify that perfect technique in your body. You will be able to do fast AND fabulous pushups that will make others' jaws drop to the floor!

But until that point, people, you need to slow down, focus on the details, complete a FULL RANGE of MOTION, take a step back to a modified version (if necessary), and do those damn pushups correctly!!

Otherwise, what's the point of even doing them?

Don't cheat yourself, my friends.
Do it the right way, even when no one's watching.
Because THAT's the way to get stronger! Doin' them right every single time...

Wednesday, July 29, 2009

The ONE THING you need to be successful in fitness



At the moment, I have 2 different types of clients...

Client A is one who has no desire to exercise on his/her own (or simply has come to the conclusion that it won't get done if left to the responsibility of oneself!). The only time a workout happens is when he/she meets for an appointment with the trainer (ME!). and when the trainer has taken a leave of absence for vacation or holidays, this client is lost! Without any alternatives, he/she simply stops all physical activity until the trainer returns.

Client B is one who seeks out the advice and guidance of a trainer, yet completes the majority of his/her individual workouts without that trainer. This person receives workouts and intermittent coaching, but the bulk of the work is decidedly done solo, for whatever reason. In this instance... even if the trainer is absent for a short time period, this client is not worried because he/she has a plan and is used to carrying out that plan.


Now, you know what I've noticed through working with these two opposing clientele?

Do you wanna know the most glaringly important different between clients A & B??


Well, Client B - the independent client - is forced to learn how to push him/herself. He/she is forced to take an active role in knowing what to do in the gym. No one else will be there to lead them through those solo workouts. This client begins to fully understand what it takes to go the extra step, AND he/she begins to willingly self-motivate... even during challenging movements!

It's because of this internal shift in confidence and the growing belief in one's own potential that these "B" clients end up being much more successful in the pursuit of their health and fitness goals, much more satisfied with themselves as a whole, much prouder of their accomplishments, as well as much more willing to make exercise and healthy habits an integral part of their lives! Even without a trainer!


Now, I'm not saying that there's anything wrong with "A" clients. I'm not prejudiced, and I don't hate 'em! I have plenty of amazing clients who fit into the A category. That's just where they fit!

I'm simply eluding to the fact that...

- Client A is often less likely to be successful because they are so reliant upon someone else and so uninvolved in the complete process of becoming fit.

- Client A is often less likely to be completely and thoroughly satisfied with his/her progress as well as proud of his/her capabilities and functionality.

True "A"'s simply never get an extended opportunity to learn the art of pushing themselves.


Of course, there are many people who chose to work with trainers and who also have an uncanny ability to challenge themselves physically. I am not arrogant enough to think that everything is decidedly black and white. This is really a simplified explanation of extreme personas and a lesson of what's important when one is striving to develop and maintain a high level of health and fitness!


So, what is that lesson??

Developing the ability to push yourself is an extremely important step in the quest for improved fitness AND for the retention of healthy lifestyle habits.

Maybe it's time for you to truly learn how to push yourself?

I mean, if you really wanna be successful at maintaining fitness, that is... :)

Monday, July 27, 2009

The balance between change and consistency



My fitness life is in constant re-evaluation.

I am forever returning to the big picture surrounding my physical self, trying to decide if my actions are getting me where I want to go.

I do the same with my clients. I judge whether their exercise programs are addressing weaknesses, instabilities, and immobilities. I question if all aspects of fitness are being practiced at some point in the cycle of change that I create for them. I grill my clients on the amount of rest they get, the presence of stress in their time away from me, the amount and quality of food that they consume, and the extra wellness services they receive from other fitness pros. I educate on mobility exercises, stretches, and foam rolling techniques... and I follow up to see if they spend the time releasing their tight muscles.

There's only so much time in one week.
And with that limited time, some weeks will find a person more successful at being attentive to health and fitness. Other weeks will be duds. Which is why it's important to shrug off those 'dud' weeks and ensure that no unproductive habits solidify themselves.

It's important to re-evaluate your actions in ALL aspects of health...
To make sure that you are not leaving out anything.

  • Because it's hard to begin stretching ULTRA tight muscles after doing your best to make them as tight as ever through intense exercise and faulty movement patterns.
  • Because it's hard to add metabolic, stamina-challenging exercises into your workouts if you've neglected to work on that aspect of fitness for multiple months.
  • And because it's hard to catch up on all that sleep you've been skimping on.
So, don't forget to re-evaluate your actions on a weekly basis and do your best to be all-inclusive of ALL the important stuff.


But...

It's also important for me to note...

A lifestyle with TOO much change will not produce beneficial results.

One needs the consistency of a solid program or solid eating habits for a 'solid' amount of time!

For diet, we need to allow ourselves a few weeks at least to know whether our specific habits are leading us to our goals. Too much change won't allow us to measure what is working.

For exercise, we need to allow our bodies to have the chance to improve at the challenges with which we are presenting it. Too much change will lead to stagnation and plateaus.

For everything else, we truly need to accumulate TIME in order to evaluate the results of our actions. Too much inconsistency in our approach to wellness will lead us nowhere.


So, the message here is...

First evaluate the status of your body and health... evaluate strength, stamina, balances of the muscular system, flexibility, mobility, joint health, muscle tension, presence of pain or weakness, nutritional habits, rest/recovery practices, etc, etc.

Then, create an exercise program (or have one created for you) that will work to improve any issues. Begin nutritional habits that will help you strive toward your goals. Practice rehabilitative measures consistently. Stick with it for at least a month.

And while you are carrying out your programs and habits, constantly be re-evaluating whether you are being consistent, whether you are giving yourself the tools necessary to fully benefit from your actions (plenty of rest, lotsa water, sufficient stretching, possible appointments with chiropractors or massage therapists), and whether there are any prudent steps you need to add into the next program or time frame.

Have I been talking in circles??
:)

Enjoy yourselves, friends.
And just do the best you can.

Friday, July 24, 2009

Quotation of the Week

"If we're going to get anywhere, we're going to have to risk venturing into the unknown. Life is about adventure, not maintenance." -John C. Maxwell

Have I told you before that I'm a scaredy cat?


Honestly, I'm not like those young, fearless children who immediately jump at the chance to try any challenging task.


I always struggle with doubts and fears and unnecessary apprehension. But this quote is brilliant at explaining my most favorite motto...


You gotta live life!


Stop letting your fear and trepidation for the unknown control your pathway through life. March right toward the unknown and see what happens! I bet you'll be fine! I bet you'll be thrilled by how well you can handle challenges and changes.

I want my life to be an adventure. I want to push my limits. I want to make it so I have no regrets -and lots of great memories.

Are you willing to create the same type of life??

Here's to your adventure!

Wednesday, July 22, 2009

No pain makes a girl SO very happy!

I visited my own personal miracle worker today.

Why is he my miracle worker?
Because no one else has been able to help me with issues of physical pain.
No other well-meaning professional has had the answer for the physical issues that have limited my ability for progress.
I am so incredibly thankful to have found someone who knows the body well enough to be able to help a girl eliminate frustrating pain!

And while I can't take him with me wherever I go, I do keep his words of wisdom in my head as I fly solo every day...

He continuously reminds me that, similar to the approach of "sticking to" a progressive exercise program in order to improve fitness - we need to tend to those nagging aches and pains that we develop from being active people... we need to tend to them on a regular basis... we need to understand that improvement will be gradual, continuous, and satisfying, IF we "stick to" the modalities that ensure our relief.

He's right. People can be so devoted to their exercise programs - especially the CrossFitting community of people in which I belong. However, it is pretty common to hear these same devoted people constantly complaining about aches, pains, injuries, and weaknesses, without taking the steps to alleviate those issues.

Yes, sometimes there are people like me who search all over creation to find someone, anyone, to have the knowledge and application to help us poor, aching soles. But, unfortunately, most persons either:

a) work through the pain, causing further damage to their bodies (and making the 'rehab' process much longer and more involved)

or

b) simply accept that their bodies can no longer perform certain movements, giving up on their potential for optimum physical longevity and blaming 'age' for the resultant decline.

Both of these instances are unacceptable!


We all develop imbalances, tightness, compensations, and recurring concerns throughout life. Our bodies are not symmetrical entities, and our lives are not without uneven stresses. We have dominant patterns and faulty nerve pathways. We often experience accumulated stress from the physical and psychological demands of life. We develop unhealthy patterns.

It's just the way it goes. And it's not gonna change.

So, if we want to be highly functional beings, without pain, we need to consistently work toward fixing the broken parts of our bodies. We need to spend time tending to our own individual issues - because that effort will produce great rewards. There is NO REASON why we cannot pull ourselves up out of a physical slump... or aim to improve and upgrade with age ;)

My miracle worker has taught me how to wisely spend my time. Through a combination of trigger point therapy (self-massage using a foam roller or massage ball), specific stretching movements, and breathing techniques, JEFF ALEXANDER from NETWORK FITNESS in Irvine, California, has given me the tools for which to help myself.

(Network Fitness)

I just gotta use them!

If you are in the Southern California area, I suggest you visit Jeff's website and find out more about his upcoming trigger point / myofascial release workshops.

If you are outside of SoCal, I suggest you seek out a professional that can help you understand the methods for myofasical release (release of the tension in muscle). Because I guarantee you that, unless you've had an injury from a majorly bad accident, your pain is probably due to certain muscles pulling certain joints out of alignment. Misalignment can lead to radiating pain, weakness, and many other physical issues.

And if you have yet to develop pain, whether from exercise or from everyday life, PLEASE make sure that you take care of your body - by giving it a balance of strenuous activity, stretching, and soft tissue work.


Thanks again to my personal miracle worker!
The pathway to a painless existence is now visible for me!

Tuesday, July 21, 2009

Becoming a 'STUD' :)

While cleaning out my email inbox this past weekend, I came across the cutest email from one of my female clients. I thought you might like to listen to her words of excitement:

"So you know how I was telling you last week that I finally feel comfortable in 'guy territory' at the gym? While that’s true, I always still feel like all the muscle men around me are thinking 'who is this chick with her 20-lb dumbbells, taking up space?' But this morning, the muscle-iest of the muscle-ies came up to me to ask where I get my routines. He commented that my exercises seemed to really work well, and said that whatever I’ve been doing is definitely working—that or I’m getting taller :) Basically, you have made me a stud!"


I LOVE this email!

It's so fulfilling for me to see my clients advance to a state of empowerment.
That's really my favorite part of my job...
Witnessing a person's transformation into a total stud!


Here's a for-instance of a typical stud metamorphosis:

A newbie enters my world. He/she has little knowledge about how to exercise correctly, and has zero understanding as to his/her own potential. This person is intimidated by the gym, bitter about the exercising process, and self-described as weak and unfit. Hopes may be high, but self-esteem and perceived capability are noticeably low.


Then the transformation begins...

They are taught the correct technique of basic exercises.
They begin to understand the importance of different tools and implements.
They progressively perform more challenging exercises as soon as the initial movements are mastered.
They become aware of a steady improvement in all aspects of fitness.
They begin to understand what 'pushing oneself' means in a physical setting.
They are willing to push themselves!
They find themselves enjoying the act of exercising.
They look forward to new challenges.
They start to exude confidence in their new-found exercise knowledge.
As the journey of consistency in physical training continues, they develop a pride and a strong sense of self-respect.
They appreciate their bodies and their capacity for fitness.


Exercise can redefine a person.

It can convert a lazy weakling into a solid, strong, confident, active being with a lust for life.

It can cause a person to be noticed for their dedication and hard work. Just like my client in the quote above. With her growing confidence and unwillingness to listen to fear and negative thoughts... she was pleasantly surprised to realize that other people (people who seem to matter, like 'muscle-y' guys!) were noticing how studly she really was becoming.

I've trained a lot of studs. And I can't wait to reveal more of 'em.

Really, each person is a stud just waiting to happen :)

Have you unveiled your studliness yet, my friend?!

Monday, July 20, 2009

Appearance VS. Performance

I apologize for the vacation from posting...
I needed a bit of time to rest after the completion of the CrossFit Games.

But now I'm back!

And I wanted to chat about a couple things:

a) my thoughts about the experience of competing for visual appearance and subjective muscularity VERSUS competing for the sole purpose of performing challenging physical tasks

and

b) how sharing my experiences can help YOU to better accomplish your health and fitness goals


So...
Let's begin with my fitness experiences.

In August 2007, I competed in a Figure/Physique competition here in Southern California. The competition involved completing a series of required poses in a one-piece and two-piece swimsuit. Subjective judging determined which physique was best. And, honestly, in the Figure world, the judging system is still extremely flawed. But I assume it always will be if we are simply judging which muscular physique we prefer...

The experience of prepping for this competition was not extremely enjoyable - especially the final three months of strict dieting. I guess any worthwhile goal will involve some sacrifice... but the sort-of nutritional deprivation that one must endure in order to reach low levels of body fat was extremely challenging for me. Don't get me wrong - my diet was healthy and my caloric deficit was not too extreme, but returning to a more normal way of eating after 3 months of obsession with meals and food was a painful process.

Training for a "perfect", symmetrical, lean, muscular physique entails calculated eating and intense training (heavy lifting, interval training, and metabolic circuits). Throughout the process, I struggled to keep up my energy levels. In fact, at the end of the day, I had nothing left to give to my poor husband. I was a zombie on the couch!

I'm extremely proud of my ability to stick to a difficult plan all the way to its conclusion AND to produce a phenomenally lean physique... but I was definitely turned off by the psychological difficulties I had with the entire process (along with the hunger and the intense lack of energy!!).



Fast forward to July 2009... the CrossFit Games!
The Games tries to answer the question, "Who is the fittest person in the world?" It is a competition that attempts to test its competitors on a broad range of physical challenges. And, in order to ensure that no one has an advantage, Games officials do not divulge what those tests will be. Therefore, CrossFitters must train EVERYTHING! They must be prepared for any physical task.

So, my training for 3 months before the Regional Qualifiers AND for 3 months before the actual Games consisted of many varied tests of strength, stamina, coordination, power, etc. etc. You've all seen the truck-pushing workout! That's just a taste of the madness!



Now, we had to make sure that I wasn't working out too much. But I also needed to intermittently perform multiple workouts in one day. Training was intense. I was often sore. But, in order to ensure that the body recovers from those workouts, food is key. I had to eat... and I ate A LOT. Eating well was much easier in this instance - because it wasn't measured! And splurging was more acceptable - because my activity level was so darn high.



Not only was it great to be able to eat, but it was also fun to have a purpose during my workouts. It was amazing to visibly see my progress. And it was fantastic to have oodles and oodles of extra energy!

On my off days, I could go bike riding or rock climbing or snowboarding, and it was just an easy, enjoyable pasttime. I could feel the extra energy coursing through me!



Can you tell how much more I enjoyed training in order to improve my performance? And ya know what? By attempting to improve my strength, my endurance, my speed, and all my other abilities... I actually have gotten pretty darn lean yet again. And I wasn't even focusing on it!


How can all this babbling relate to YOU?

Well, how tedious can it be to suffer for physical perfection? How uncomfortable and tiring can it be to deprive yourself of necessary nutrition just to acheive a certain weight or fit into a certain clothing size? How unmotivating is it to strive for a goal of... looking better?

Ugh. No wonder people have no desire to get fit. If they simply want to approach fitness in order to look better, then they really have a slim shot for success. Looking a certain way isn't gonna be a strong enough goal to get you through the discomfort.


On the other hand, how wonderful is it to feel capable, strong, and able to complete a task you never could before? How amazing is it to have endless energy and the drive to be active? How refreshing is it to be able to eat lots of good food for fuel, for recovery, and for the purpose of stoking that elevated metabolism?!

My point?
Find an activity that you love to do. Try to get better at it. Spend time on your performance, enjoy the movement, be a physical being. Work hard! Then, make nutritional choices that will help you recover from your empowering workouts. Don't skimp... actually eat! Focus more on your body as a functional entity that you must feed, water, and activate. And in the process of creating energy and metabolism, your body composition will improve by leaps and bounds as well. Guaranteed.

Why go for appearance and simply be a hot-lookin', crabby, tired person...
When you can strive for better performance and complete health, yet end up a hot-lookin', energetic, strong, functional, satisfied person! Yeah!

Tuesday, July 14, 2009

Conquering the Unknown... CROSSFIT GAMES RECAP!



What an intense experience. What a thrilling challenge!

Myself, my dear, fellow SoCal representatives, and a tidal wave of other, inspirational, international competitors were subjected to the ultimate physical test.

First, FIVE events in one day. An all-out battle to whittle 75 men and 75 women down to the top 16 of each for a brutal day 2.

We had all poured our hearts and bodies into extreme training regimens... the time had come to show the CrossFit community how much one could truly endure.



A hot day in Aromas... Spectators start to settle into the "stadium"


The first event... a treacherous 7.1 km run on steep hills and rough terrain


Kim starts with a smile!


Val MacKenzie (CrossFit Culver City), our SoCal sister with the highest potential for success, posted an amazing finish in the run (10th place at 46 min, 15 sec!)... But due to collapse from heat exhaustion and dehydration, she was unable to finish the Games. WE LOVE YOU, VAL!!


The race started and finished on a paved road (the middle of the course was WAAAAY steeper and unruly - trust me)... Kim chugs along, with Becca Voight from Valley CrossFit (in RED) a few paces ahead.


Kris Clever from CrossFit North Hollywood posted an amazing 4th place finish in the run event (43:47). What a great way to start a weekend of complete and total domination!


Kim rounds the corner to the finish line, completing the task in 49:11 for 31st place. The plan to avoid burning out too early, but to also avoid falling behind the pack, was successful!

Our 7th SoCal competitor, Linda Leipper from CrossFit Marina (sorry, Linda - I don't have any photos!) crossed the finish line at 47:57, good for 17th place!

*********************************************
The second event... with less than an hour to rest after the run, competitors needed to complete one deadlift every 30 seconds, with weights beginning at 185 pounds and increasing 10 pounds at every successive station. The event would end once the competitor failed an attempt.


Michele Vieux, from CrossFit Invictus in San Diego, maxxed out at 275... an incredibly powerful lift for a gal who has been rehabbing an adductor (inner thigh) injury!


Katie Hogan from Valley CrossFit posted SoCal's best deadlift result with 315 pounds (a new PR)! This pic is a fabulous depicition of her effort and determination to get those hips open!


Kim jokes around with her judge as she waits for her turn. Ya gotta calm the nerves somehow, right?!


Kim easily pulls 245 while Becca Voight follows right behind at the 205 station. Becca makes it all the way to 275 pounds. SoCal rocks!


Kim properly finishes her deadlift with 285 pounds. 295 is just as successful.


But 305 pounds doesn't quite make it up after the small amounts of rest (oh, and that run we just finished!!). But, the 295 bumps Kim up to 17th overall after 2 events!


Kris Clever always demonstrates impeccable form on Olympic lifting (and every other skill/movement, for that matter). She topped off the deadlift event with a 305 pound pull.

********************************************
Again, with enough opportunity to leave the competitor building and give some hugs to the spectators, event 3 was soon upon us. We were to complete a 170 meter uphill sprint while carrying a 35-pound sandbag. Elevation raised 100 feet during the ascent. Honestly, these types of challenges are not my favorite! But I went for it... :)


Michele Vieux (white visor, in 3rd, with sandbag around neck) keeps her eye on the finish line as she pushes up the steep hill. She finishes the run in 1:22.3 (32nd place in that event).


Katie Hogan doesn't stop, driving through the finish at 1:22.4 (33rd). Her teammate Becca Voight, completes the task in 1:29.6 (52nd). Isn't it amazing how just a few seconds can separate the pack by so much?!


As seen on the Jumbotron, the heat starts by running back toward the competitor building (the "Ranch"), picking up the sandbag, then sprinting from there. Kim is the one in all black on the right.


Surprising herself and pulling ahead of all her SoCal buddies, Kim finishes in 1:20, good for 26th place. (1st place finished in 1:07.4, 5th place was 1:11.7, 16th was 1:17... amazingly close!!) Kim is in 18th after 3 events... still thirsty for a spot in the top 16.


Kris Clever struggles a bit on the hill, but completes the ascent in 1:22.6 (good for 34th).

Linda Leipper also keeps consistent with the SoCal bunch, placing 30th with 1:22.

********************************************
Finally, a nice long break is finally given to us. But we can't go too far, because we need to be back for event #4. In an attempt to give us something unknown and challenging (throw a wrench in the competition, if you will!), we are given the task to:

Row 500 meters
Drive a 3 foot steel pole into the ground with a sledgehammer
Row 500 meters

This should be interesting...



Kim giggles a bit because of her wacky fans up in the stands. There was such a big group who made it up to Central California from CrossFit 360, how could you not smile? :)


The first 500m is completed in under 2 minutes. Kim is not the first one off the rower, but she gets a new PR for herself!


A small, steel sledgehammer (that will break if you hit it incorrectly) + a steel pole that is puny in diameter = inaccuracy for Kim! Forced to shorten her swings, she falls behind a bit.


The final row is successful yet again. Making up a bit of time, Kim finishes in 7:00.7 (31st place in the event). This, unfortunately, drops her down to 25th place overall going into the fifth and final workout.

But Katie Hogan (5:43.2) gets 2nd! Michele Vieux (6:05) gets 8th, and cannot wait to practice her sledgehammering skills further - ha! Becca Voight (6:19.5) gets 11th, Kris Clever (6:22) gets 13th, and Linda Leipper (6:30.8) gets 18th! I'm so proud of my SoCal girls!!!

********************************************
Final event...
3 rounds of:
30 Wall Balls (14 pound medicine ball)
30 Hang Squat Snatch (45 pound barbell)

Dave Castro, the announcer and organizer, mentions that we need to try and finish all the heats before the sun goes down. There are no lights in the stadium area. Did I mention that we arrived at 7am in the morning??! We are all drained. Hoping to push through into the final day... but ready to complete such a long, tiresome experience. Gotta pull it out of somewhere.


The crease of the hip needs to drop below parallel in the squat portion of the wallball.


And the ball needs to touch the green lettering on the target 10 feet overhead.


The squat snatch involves an explosive pulling movement that ends with the bar overhead and the lower body in the same deep squat position. Standing up from the deep squat and extending the hips is necessary for the rep to count.


Finishing 2nd in my heat, and 17th overall in the event (my best showing all day!!), I successfully conquer the "unknown and the unknowable".

My performance helps me to jump up to 21st overall from 25th - but it's not good enough to move on to the 2nd day.

The other SoCal sweeties joined me in a cluster of fantastic finishes. Katie Hogan ended her day in 18th, Becca Voight earned a 20th place finish, and Michele Vieux gave it her all for 23rd. After a frustrating stint with the wallballs, Linda Leipper was proud to make it through all 5 events, and to place 40th.

But, not to be forgotten, we have to congratulate our little monster athlete, Kris Clever! Finishing 6th after the first day, she moved onto the 3 brutal workouts of Day 2. The remainder of the SoCal 7 was there to cheer her on each step of the way - to an impressive 4 place finish overall!!

Did I mention that she actually tied for 3rd place....
CHECK FINAL RESULTS HERE


I couldn't be more proud of my friends/teammates/workout buddies... I couldn't be more satisfied with my performance and my stamina to get through the day with flying colors... and I couldn't be more humbled by the friends who drove far distances to scream as loud as possible all day for me and the other SoCal-ers in the heat and the dust. THANK YOU SO MUCH!!

I can't wait to do it again! :)

Friday, July 10, 2009

Quotation of the Week


"You have to know you can win. You have to think you can win. You have to feel you can win." -Sugar Ray


Tomorrow is the big day...

The CrossFit Games 2009 are finally upon us. Two whole days of brutality for those of us individuals who qualified to the big event.

And everyone who qualified is a major athlete. I mean, there's some stiff competition to behold. Each competitor has to fight if they want to vie for those top spots.

So, what will be the difference between 1st and 10th places?
What will be the difference among a set of individuals that have been training like crazy for the past three months??

Those minutes, even seconds, of difference between competitors will be determined by who wants it most.

Granted, some competitors are a bit more talented/strong/capable/prepared than others. But many folks have a shot at those top few spots.

And if I want to be up there on the podium at the end, I'm going to have to have my mental mojo intact. I'm gonna have to KNOW that I can push myself, really WANT to make every second count, and FEEL that I am good enough to whoop the butts of my competition.

I'm going to have to take on the mindset of a champion in order to try to be a champion.

It's the same thing that happens when you try to lift heavy weights or climb a steep, looming hill. Your mind has to remain strong in order for your body to follow.

Well, I can tell you now... I'm ready to take on that winner's mindset. And whether I win, place, or simply cross the finish line - I am prepared to go for that top spot with all my might.

And because I'm dedicated to leaving nothing on the table, I know I will be happy with the final results of this coming weekend.

Now, if I can just get these nerves to calm down...

Wish me luck, friends!!

Wednesday, July 8, 2009

Abdominal Wednesday... improper isolation!

I am loving these ongoing reasons for why crunches and situps are la-a-a-ame!

Reason #6: Ab muscles don't need to be 'isolated' unless there is a need to fix an imbalance or rehab an injury. However, if ab isolation exercises are needed, crunches and situps will not stimulate the abs in the most optimal way to make them stronger.

Since the primary function of the abdominal muscles is to stabilize the spine, any ab-targeted training should include exercises that help the abs become stronger at stabilizing the spine.

Crunches and situps do not improve the abs' ability to stabilize.

But plank variations, side plank variations, compound exercises like pushups, squats & deadlifts, AND the exercise below all help greatly with beneficial abdominal strength.



Another crunch replacement exercise: CABLE WOOD CHOP
*This movement helps to use the abs for creating power (accelerated, downward motion), as well as resisting rotation (decelerated, upward motion)
... place a handle on a cable machine, the cable adjusted to an elevated position
... grab the handle with both hands - keeping arms straight, forcefully pull the handle down and across the body to a spot next to the outside knee (accelerate!!)
... make sure that the hips turn 90 degrees, the foot pivots, and the knees bend
... with control, return the handle to the upright position (decelerate!!)