Quotation of the Week

"You have NO idea how hard my legs are working right now!" - Josephine Fallah, a Deliberate Movement client.



In the midst of a particularly difficult leg circuit, while I threw out a vigorous storm of commands and encouragements... my charismatic client, Josephine, blurted out today's quote. It was so amusing and raw and desparate. I loved it!

I mean, as a trainer, I hear all sorts of fun comments, complaints, excuses, and threats. This one was just precious, though.

And it makes you think...

Wouldn't it be super cool to be able to experience the sensations that other people experience?

Now, I'm not going so far as to say that I'd like to jump into the body of one of the characters from the torture movie "Hostel" (shudder)... and I'm not trying to feed the imagination of those whose minds are constantly in the gutter (you know who you are)...

I'm just going back to that age-old discussion of pain tolerance. "They" say that women have greater pain tolerance than men. And some people are simply self-proclaimed wussies when it comes to pain. And it all simply revolves around individual perception. There really is no good way to quantify the amount of pain that's taking place inside any one person.

But, wouldn't it be interesting to acutally feel the sensations of someone else during their exercise routine - to see if YOU think it's as difficult and painful as they say??

I know, it's kind of a "Deep Thoughts, by Jack Handey" post today. But I was feeling silly :)

Stop the Insanity!

I bet you've heard this one before...


What's the definition of insanity?

It's doing the same thing over and over again, yet expecting different results.


I think the people who participate in this particular pet peeve kinda have to be a bit insane, don't you agree?

Take a look to see what I'm talking about...

My experience at the Nike store

Last week, I spent two days discussing athletic shoes.

Are you lifting in the right shoes?
Shoes might be the enemy?!

Ironically, I've been in desperate need to purchase some new workout kicks.
So, over the past weekend, I took my new-found knowledge about athletic shoes, along with the recommendations of colleagues and respected websites...

And I bought a pair of Nike Free shoes!

The Nike Free style of shoes is supposed to simulate being barefoot.

And since my feet are strong (from doing gymnastics in bare feet for 15 years... and from performing Krav Maga and Muay Thai Kickboxing classes in bare feet up to 5 days/week currently) - I have decided to experiment with these "barefoot" shoes.

I WILL be purchasing another pair of athletic shoes in the near future (my fav crosstrainers by Asics) simply because I wear gym shoes all day, every day. And because I want to save my new Nike Frees for working out... not just 'working' in the gym.

So, I'll keep you posted on my experience with my yummy, new, bubble-gum pink shoes :)

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Now, let me tell you the story from when I purchased my new shoes...

I typically like to buy my gym shoes from the local specialty store. You know, the type of store where the clerks have an education in biomechanics, as well as an understanding of what shoe will work best for your foot and your walking style/function.

But since my favorite Long Beach "running shoe" store, Runners High, was not carrying my Frees, I had to make the trek to the Nike Store.

And that's where I had the experience that I always try to avoid.
While trying on all styles of the Nike Free, a female salesclerk saunters by, enthusiastically saying, "Oh, those shoes you have on are so cute!! And so are the other ones that you're about to try on!"

Oh brother.

Can't a girl just get some shoes based on function and performance??

I bet the woman didn't even know why people might want to buy those specific type of Nike shoes. She likely doesn't know what to recommend when someone has a question about athletic shoe function! That's no help to people like me...

But I just laughed off her "salesy", naive comment - and reflected on my appreciation for the educated, helpful salespeople at Runners High, and all those other shoe-savvy stores like it. Thank goodness for them.

Pushing to the absolute limit

You exercise.

You want to improve at exercise.

So, hopefully (if you've been following my advice), you approach your workouts with intensity and attempt to push yourself to your limit. As often as you can.

But do you really reach your limit?

Not the limit your brain has set for you...

Not the point where you think, "oh crap, it hurts so bad - I don't think I can do any more!'"

But pushing past what your mind perceives as 'safe'... shutting off those signals that bring our bodies back into balance. The body doesn't like extremes. It doesn't want you to get to that limit - because that's an extreme and because that's uncomfortable.

But if you want to progress to levels that are 'impossible', you need to go to the extreme. Progress will not occur if you simply play it safe.

Now, I'm not talking about hurting yourself by attempting something stupid. Safety is always the top priority in exercise. Be smart and slowly progress to higher limits.

I'm not suggesting that you exercise until your body simply shuts down. I like all of you WAY too much to encourage death by workout.

But I am talking about getting to that point when you feel like there's nothing left. When your brain becomes a negative influence, chanting things like, "I can't do it!" and "I give up!" and "I absolutely have to stop". When your arms/legs are convulsing, your lungs hurt, your shirt is drenched, your mouth is dry, you are getting nauseous and lightheaded, and your energy is quickly draining as the seconds pass by.

Are you mentally tough enough to push a little bit harder?
To do one more rep?
To do the last 10 reps without stopping for a well-deserved break?
To lift 10 more pounds?
To run a little bit faster?

Exercise is a mind game, my friends.

If you really want to excel, you have to shut off your thoughts and push yourself.

You've got to get comfortable with being extremely uncomfortable.
(it's a temporary feeling - so at least you can be assured that comfort will eventually return) :)

But once you can get out of your own way, no one can stop you.
You'll go straight to the top, baby!

Anyone have an experience with getting to their limit?

Quotation of the Week

"Are you gonna text? Or are you gonna work out? You can't do both." - a regular at my gym

I heard one of the dedicated weightlifters in my gym say these exact words to his workout buddy last week. Brilliant.

I mean, I may not be giving you some profound quote from a well-known keynote speaker or a famous writer - but it sure is a wise statement!

Especially because there are way too many folks who waste a lot of time in the gym. They don't actively focus on the act of exercising. There's never any the connection between the mind and the muscles.

Seriously, people! Exercise is NOT the time to multi-task!

I'm a notorious multi-tasker - but I will NOT use my workout time to do anything else but kicking my own butt. Why? Because you won't get as much out of your exercises if you mindlessly rush through them while focusing on something else.

Like your phone.
Or the TV.
Or a magazine.
Or catching up on the latest gossip.

Ugh.
When it's time to workout, choose to workout. And leave everything else until after you finish. That way, you'll give everything you've got - every last bit of effort - into the activity.

As I'll cover next week... you can get your body to accomplish SO much more than your brain can even imagine. But you can't do that if you're not mentally present 100%.

I'll discuss that concept of searching for your limits in more depth next week.

But for now, go get in one more rockin' workout. Turn on some upbeat music and get ready to concentrate only on what your body is doing. Actively participate in your exercise session. Focus on doing the movement correctly... focus on form when it really starts to hurt... focus on getting just one more rep in...

And put your phone away.

Uh oh... a new fitness goal!

Okay, so I've officially started training for the CrossFit Games Southern California Regional Qualifier!

If you're unsure about what this "CrossFit" thing of which I speak...

It's a strength and conditioning program that includes all aspects of fitness. I'm talking cardiovascular endurance, strength, speed, power, stamina, flexibility, coordination, agility, accuracy, and balance. Each variable 'workout of the day' (WOD) covers a handful of these fitness domains - and in any given week, a person's entire level of fitness is challenged to the fullest degree.

So, it's through my beloved CrossFit gym - CrossFit 360 in Long Beach/Signal Hill - that I aspire to improve in every possible way that I can, physically. Basically, to become a nonstoppable animal!

Now, the Games...
The CrossFit Games test the 'best of the best' in all CrossFit gyms all over the world. The competition resembles the WODs that we complete every day. But they're more difficult. And the judges are extremely strict on your technique, form, and execution of these difficult exercises. AND - you have to be one of either 6 males or 6 females to qualify into the Games...

But I want to give it a try. Even with the frightening thought that I'll be surrounded by the most intimidating athletes out there... that every second counts... that I'm gonna have to endure some pretty nauseating workouts to bring myself up to the next level... I'm gonna train for the next three months and try give those other participants a run for their money.

Yep - it's time for another big fitness goal!



Last night, myself and 7 other brave, amazing people entered into a training program that will push us to our limits.

I know I'll go much farther with their support AND their ongoing hustle.

I'm excited.
I'm frightened.
I'm ready to work.
And I'm determined.

There's some stuff I gotta improve - and it won't be fun.
But if I want it bad enough...

I'll keep you guys posted!

Video Series - 10th installment

This week's pet peeve video talks about my frustration with those people who insist on doing 500+ crunches in the gym for their abdominal workout. Or even those who do a half hour of ab exercises every day. And what about the people that only attempt the easy, one-dimensional stomach exercises - and stay away from the butt-kickin', uber challenging stuff?

If you do this, do you have a six pack yet?
Do you have a fabulously flat stomach?

I'm willing to bet you don't.

I remember when Britney Spears was young and invincible - with a deliciously flat stomach. She would tell everyone about the 1,000 crunches she did each day, PLUS the hour of slow, steady cardio per day... and everyone started following her lead. She looks phenomenal - so she must be doing something right, huh?

It's funny how we like to follow what celebrities do for their workouts - even though they usually have speedy metabolisms, envious genetic makeups, plenty of money to spend on trainers and personal chefs, and unhealthy relationships with food/exercise.

We now know that the workout I just described is utter CRAP.
It won't produce any fat loss results for the average person.
It won't do anything for your stomach strength or appearance.

Watch the video to find out what kind of exercises actually benefit the stomach!

Shoes might be the enemy?!

Yesterday, I went over the design of weightlifting shoes and what we more basic weightlifters can take away from the purpose of these shoes.

And one major thing I eluded to in that discussion...

We need to feel the ground in order to be balanced and stable.

A padded, heavily cushioned shoe will not allow us that stability when we're performing upright exercises.

In fact, I found out that - the more padded a shoe is... the harder we strike the ground with our foot! In a similar manner, when gymnasts land on a soft "crash" mat, they also tend to land with more force. This is because - like I just mentioned - we need to feel the ground in order to get that balance. It's no wonder that we have to try harder to acquire a sensory feeling.

Our feet really do transmit information about the surface we're walking/standing on - in order to give us the ability to react and balance. That's why it's so hard to balance when you're on one of those air-filled castles you find at little kids' birthday parties. And that's why most of us are so wobbly when we put on platform shoes or 6" stilletos. We can't feel the ground, and therefore, we have an incredibly hard time reacting to the lack of proprioceptive messages from our trusty feet.

Because of this principle, we can see why walking barefoot gives us the best sense of stability and balance. PLUS, the thing we don't realize? That we've got plenty of natural "shock absorption" when barefoot. It's true! When we can feel the ground, we can sense the load on the muscles of our feet and naturally absorb the impact of each step we take.

So... in all actuality... those "shock-absorbing" shoes don't really absorb the shock of walking at all. They cause you walk more heavily. Shoes alter the way that you naturally walk. And we've known all along that this is true of high heels. When your heel is lifted, the mechanics of a woman's walk changes completely - that has been a hugely important topic in recent years. But, we have failed to realize that our expensive, cutting-edge sneakers may be causing more harm than good as well.

Get this.

One article I read mentioned: "North Americans have the most advanced shoes in the world, yet 90 percent of us still develop foot problems? We’ve long assumed this means we need better shoes. Maybe it means we don’t need shoes at all."

Shoes have been designed to help alleviate the perceived problems in the foot.

But studies always show that:
1) a bare foot is usually better at correcting foot problems,
2) corrective shoes cause more incidence of injuries like shin splints, knee pain, and IT band tightness, and
3) wearing shoes perpetuates the need for wearing shoes... meaning that the foot gets weak when wearing shoes, while walking/moving barefoot actually keeps the foot strong

So, maybe shoes don't need to alleviate these problems at all.

What can we take away from all of this?
Especially b/c we can't just stop wearing shoes...

Well, shoes are meant to be protective - not corrective.

They are meant to save the feet from debris, sharp objects, and extreme temperatures. Protection!

Unless a person has a specific foot pathology, their shoes should not be attempting to correct possible deficiencies.

The shoes should fit the function - the purpose - that they're being used for...

• In tennis, shoes should have extra support for lateral movements.
• In weightlifting, shoes should be snug and hard-soled.
• In running/walking, shoes should be light and should peform the way a foot performs - by bending at the point where the base of the toes meet the foot.
  

And on and on.

A couple other pointers:

1. Be barefoot as often as possible
2. When wearing shoes that are harmful to your feet (high heels, for instance!), soon afterwards, try to return to supportive footwear, footwear that mimics being barefoot, or actual bare feet.
3. Purchase shoes for function, NOT just fashion.
4. Stay away from the ultra padded shoes and the gel insoles (unless instructed by a trustworthy fitness professional)
5. Like I mentioned above, compile an arsenal of shoes that can be used for different purposes.
   

Taking these steps to remove our reliance on shoes might actually save a lot of us from future problems. Or even fix those current foot and lower leg problems!

Chew on that, my friends!

Are you lifting in the right shoes?

A friend of mine recently scolded me about my lack of knowledge in the area of proper weightlifting footwear.

So, after recovering from the embarrassment of being a fitness expert with a gaping hole in my expertise (!), I immediately began to research information about weightlifting shoes, as well as all other types of athletic footwear.

Because - if there's something that the pursuit for two Masters degrees has taught me... it's the ability to research effectively. And to continually build upon the basis of knowledge that I do have.

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Okay, here's what I learned.

In the more extreme weightlifting sports of Powerlifting and Olympic Lifting, specialized shoes have evolved over the years. Especially as lifting technique has improved and has allowed more weight to be moved by athletes.

The weightlifting shoe needs to
1) help the lifter remain stable under heavy weights,
2) create a reproducible lifting surface each time a lift is attempted, and
3) allow unrestricted ankle movement.

Because of these requirements, the weightlifting shoe has:

• a noncompressible sole and a snug fit - to ensure the reproducible, sturdy lifting surface, and to keep the shoe from moving
  
• a slightly raised heel - to help keep the heel down during deep squats, which will provide balance and stability under heavy loads (even though I believe that ankle and hip mobility corrective exercises will be more effective at getting that heel down!)
  
• an unrestricted ankle joint - because ankle support has been shown to meddle with lifting ability
  

Now, not all of us are powerlifters or Olympic lifters. The majority of people - especially those who read this blog - are simply involved in some form of basic weightlifting. And weightlifting shoes are not really necessary for the basic lifter.

But that doesn't mean this information isn't helpful to any lifter...
Let me explain.

When moving more than just your body weight during exercise, you need to develop good lifting technique... in order to stay safe in the gym. We're in agreement with that, right?

Well, you cannot develop proper lifting technique if you are unsturdy and unstable in your own shoes. And that's exactly what happens with a lot of fancy athletic shoes these days.

Many athletic shoes have been designed to provide tons of cushion to the foot... for "shock absorption" during running, and for "comfort" and "protection" during walking and other activities.

First of all, this type of shoe is not the best choice for weightlifting. The compressible surface "creates a new experience with virtually every exercise" (courtesty of lifting expert Mark Rippetoe). It's very difficult to teach yourself proper technique during an upright exercise when you can't feel the ground you're standing on!

Therefore, to ensure good exercise technique, you should avoid weight training with cushy, gel-filled, fancy shoes. The more basic designs, with a solid surface, provide a better choice.

Secondly... unstable surfaces, like stability balls, BOSU balls, balance discs, Indo boards, etc. are definitely useful as training tools. They are great for rehabilitation and specified athlete training. But they can be added or subtracted to a workout. Your shoes tend to stay on during the duration of your workout. As a constant variable to your training, they should NOT provide that temporary instability. Instead, your shoes should typically be flat-soled, supportive, and non-squishy :)

Lastly, I've found tons of research claiming that these cushiony shoes really aren't the best environment during running either!

I'll give you more on that topic tomorrow...
Juicy stuff!

Quotation of the Week

"Rarely do we find men who willingly engage in hard, solid thinking. There is an almost universal quest for easy answers and half-baked solutions. Nothing pains some people more than having to think." -Martin Luther King, Jr.

With Martin Luther King, Jr's birthday coming up on Monday, I thought I'd pay the brilliant man my respects by posting one of his famous quotes...

And as you can see, it's a good one!

I am in strong agreement with the sentiment that most people are always searching for the easiest answers and the quickest, most convenient solutions.

In the world of health/disease, we can't seem to stop looking for the next best drug for our problems and issues. Doctors and other health professionals just don't seem to want to think critically about what might be causing these problems and issues - and how to best tend to the root cause. Instead of treating the annoying symptoms.

In the world of fitness/fat loss, we are surrounded by "NEW weight loss secrets", "incredible, magical fat loss supplements", easy exercise programs that require hardly any effort, surgical procedures like gastric bypass, lap band surgery, and liposuction... People want someone else to create something to fix their deteriorating bodies - instead of finding out why they've gotten to the point of deterioration, and learning what to do instead.

In a sluggish economy, we would rather accept our fate of economic strain, instead of taking the time to think about what we might be able to change in our lives to alleviate our situation. We'd rather blame others, feel bad about our lot in life, and lay around moping. Instead of using our brains to drum up a better plan.

As a society...

• We don't use our brains inside our little heads to question things that everyone else has simply accepted.
• We don't take the time to learn about things that interest us, things that concern us, things that bother us.
• We don't look at the challenges in our lives and think hard about what we can do to find high-quality solutions for those problems and to create better situations for ourselves.
• And, most importantly, even if we do question things, brainstorm great solutions, and research "stuff"... we DON'T take action.

Dr. King didn't say anything about taking action. But I will.

Because it's not easy to act. It's easy to sit. It's easy to stay far away from action and change.

Let's stop taking the easy road.
Let's stop looking for the most convenient answer to our problems.
Let's stop rushing through life and focusing on unimportant, trivial stuff.

Take the time to stop and think.
About what you're doing for your body.
About what you're feeding to your mind.
About how you can continually improve the quality of your life.

And then...
Stay off that easy road and ACT on your thoughts!

Have a great extended weekend!