Runners release the breaks to Ultimate fitness performance Part 1-

Chris Shah

Owner, Fitness Coach

I coach allot of runners and frankly most of you are CRAZY! (I mean that as a compliment) Steve jobs was crazy. You will wake up at UN Godley hours to run up monster hills. ….

Are you really doing everything you can to become a better runner?

Imagine you’re a high performance sports car and you boast of your running times. This is called your PERFORMANCE.

But there is another neglected or not understood world of the systems that support your sports car (body) or enhance your ability to perform optimally. This is called your DURABILITY.  Think as Durability as resistance to wear, tear, breakdown and inefficiency. 

You want to run a half marathon, do your first pro MMA fight, tuff muddle obstacle course or simply lose weight.

First things first is to push on the gas pedal speeding to your goal right? On the surface it seems like the right plan of action.

Image the excitement of planning a cross country road trip with your friends or family. Everyone wants to hurry up and get on the road. But not so fast! 

Will your car make the trip without breaking down?

Do we have enough money for the trip?

How much gas will we need?

What if a mechanic did a diagnostic test and found that your high performance sports car has misaligned tires, worn down brake pads, sub optimal power steering and its leaking oil? Would you ignore it?

That translates to misaligned knees, ankles, poor shock absorption, breakdown, pain, aches, poor running mechanics, poor gas mileage and SLOWER RUNNING TIMES.

 

We seem to be very logical with replaceable cars but completely missing the boat when it comes to something non replaceable “our bodies”

We have DECREASED RUNNING TIMES by paying attention to and increasing durability.

 

When we have poor durability and continue to run or perform a fitness program Physical therapist and strength coach Gray Cook calls this PUTTING FITNESS ON TOP OF DYSFUNCTION

What limitation break do you have that needs to be released in order to maximize your training program?

Muscle tone

Flexibility

Mobility

Stability

Coordination

Strength

Power

Endurance

Skill (running, swinging, throwing ect.)

Any limitation of the first group will limit your ability to efficiently steer and control the second group. Also lots of research clearly shows us the possibility of injury or breakdown increases with such limitations. (Put reference)

NOT ALL WORKOUT ROUTINES ARE CREATED EQUAL

To better illustrate this point and why one workout routine will not produce the same results with another person I introduce you to the Optimum performance pyramids. – Grey Cook

The Optimum pyramid the athlete has a nice wide base of functional movement.

This athlete has optimum mobility and stability to control and steer their power, endurance and skill.  

The over-powered pyramid the athlete does not have adequate Functional movement (mobility and stability) to optimal control and steer their power, endurance and skill. They have breaks on.

Who cares? If you care about longevity, injury and optimum performance you will. If you care about quicker running times you should. Without a nice wide base of mobility and stability your injury or breakdown potential greatly increases.

When you have a narrow base of functional movement you have to exert more energy as well as waste more energy. This means you Fatigue faster.

One fitness program will not get the same results with two different people who exhibit different performance pyramids and needs. 

When someone has breaks on it’s like those old school light bulbs. They light up your room but waste energy that translates into poor efficiency. In running efficiency is the name of the game.  

BUT! …………………………

When you release the Breaks you are like the new more efficient light bulbs that do the job even better and are far more energy and money efficient.

 

Our bodies operate in very much the same manner. It’s what separates a good runner from an elite runner.

The best runners are very energy efficient with few or no breaks.

The runners with breaks on (limitations in mobility, stability) are leaking energy like a water hose with a hole.

That means less energy or force being pushed into the ground along with slower run times and more physical exertion.

“ Some runners assume their mechanics are not bad, but perhaps they’re only looking at specific running mechanics with little consideration of the fundamental mobility and stability … that’s supports running mechanics. “ Grey cook- Movement

Congrats to Jessica Stone who improved her durability and recently finished FIRST overall in the Pacifica Education 5k fun run. 

TAKE HOME MESSAGE

Combine pushing on the gas peddle and finding and releasing the breaks of performance.  

In part 2- Of the series I will go over specific assessments to see if you have any breaks holding back ultimate performance.

About the author: Chris Shah is the founder and head Fitness Coach of Terra Nova Fitness in Pacifica. He received his mentorship through Legendary Strength and conditioning Coach Mike Boyle of the Boston Red sox and US Olympic Woman’s 2013 world hockey champions.

Building The Client / Trainer Relationship

Building The Client / Trainer Relationship

Ami- Hodge , Fitness Coach 

We all know to call a doctor when we’re feeling sick or if we get hurt.  When we have a problem with our car, we don’t hesitate calling a mechanic.  But, what about when you want help losing weight and want to get in shape?  The answer isn’t always as simple as it should be.  Suddenly, we’re faced with a myriad of options.  Countless ads jump out at us for various weight loss programs, gadgets, diets or DVDs that are sure to give us rock solid glutes.  

 

 

It can be pretty confusing if you’re not sure where to start.   Many times people turn to a fitness professional to point them in the right direction.  But again, how do you know you have found the right person for the job?  Finding the right trainer can be a challenge but what happens once you’ve found the right one matters just as much.

Just Because His Shirt Says “Personal Trainer” Doesn’t Mean He’s Qualified

My first experience as a fitness coach was at a popular box gym.  I was really excited to get my career going even though I knew it would be competitive and I still had a lot of learning to do given my lack of experience.  While I was given some practical and useful advice from my director, what I observed amongst my fellow trainers was nothing short of shocking.  These people were self-proclaimed professionals, however the way they treated their clients was anything but.  Clients were often instructed to do advanced exercises that were unsafe and served little purpose other than to cause over exertion.   The main philosophy was to “make ‘em sweat” and if a client could barely put their jacket on or walk out the door, they had a successful workout. 

 Needless to say, I felt like something was really wrong.  I know that sounds like a logical thing for me to think and while my situation was an extreme case, it is a common story all across the fitness industry.  It’s no wonder people are intimidated by hiring a trainer.

I am here to tell you that this should never happen to anyone.  But just like finding out you purchased and brought home a rotten apple from your local grocery store, so too can you inadvertently find yourself in the hands of an “uninformed” personal trainer. 

A genuinely good coach takes time to get to know their client. He or she discusses possible limitations with their clients, takes the time to follow up on their clients’ goals or revisits their initial assessment.   

They will even work with your doctor if you have been diagnosed with a serious injury or ailment.  If a trainer does not regularly take the time to do these things, then he or she is truly “uninformed” of who their client is.  In addition to understanding his or her client, a quality trainer will be constantly learning and staying informed by keeping up to date on the latest research in the fitness industry.  He or she should apply that information to his or her clientele’s particular exercises programs.

The good news is that there ARE trainers like this out there.  The best way to locate one is not necessarily through a flashy advertisement but through referrals.  If you talk to someone who is happy with his or her results and is enthusiastic about helping their trainer build their business, you know you have an ideal lead. 

 The Path Is In Front Of You, Now It’s Up To You To See Where It Leads

Once you find a coach you trust and feel confident will lead you to your fitness goals, it’s up to you to stay on track and work with the plan that has been set before you.

Your trainer has the tools but there are of no use if you don’t use them.   Every time you walk in the door to your gym or when your trainer arrives at your home, that is when the distance between you and your goals gets a little smaller.  The path you’re on will be challenging and at times may seem impossible.  

 

Your trainer or coach is the one that will help you get through those rough spots and keep you headed in the right direction.  Pushing through difficult exercises or conquering barriers when it comes to food are what will propel you forward.  This is going to sound harsh but if you are not willing to make these efforts, the point of working with a personal trainer is useless.   Not only will you have wasted a solid investment of money, you will end up no better off than you were when you first met with your trainer.  Or worse, you may feel like you’ve failed yourself. Your trainer is going to be accountable to you but it’s not their goal that is being fulfilled. 

The other good news is you have the power to stay on track.  After all, what led you to finding the right trainer is what is going to lead you to fitness success.  When you walk through the door to your gym you have taken one step closer to getting better!

To get started on your path, come visit Terra Nova Fitness at www.terranovafitness.com or call 650.359.9002 and we will show you the way!

BEWARE of the Personal training cookie cutter monster:

BEWARE of the Personal training cookie cutter monster:

Achieve your fitness goals faster!

Chris Shah

Owner, Fitness Coach

(Note * all pics are of REAL TNF clients)

Want to fit into those skinny jeans, look awesome in that bikini, out condition your team mates, finish that marathon quicker?

Does your personal trainer give everyone the same exercise program, delivery, (coaching cue) dosage of intensity, duration and frequency?  If so you may be getting trained by a personal training COOKIE CUTTER MONSTER!

  (Figure 1)

We are all individuals with different training ages, current states of function and capacity as well different specific health and fitness destinations.

The principles of Strength and conditioning are for the most part universal but there application is just as much artistry as it is science.

It’s the GREY area that most of us self reflected personal trainers are so fascinated by.

 

 CLICK THIS VIDEO NOW FOR A EXPLANATION! 

 

Imagine a doctor’s waiting room office. Everyone in the office is sick and has the same goal of wanting to feel better. The doctor walks in as announces “you have come to the right place to feel better I’m giving all of you the same medicine and dosage”  “It’s the medicine of the day. MOD!

  (Figure 2)

Outrageous! The doctor would get disbarred immediately.

 (Figure 3)

Sadly this happens all the time in the fitness community. It comes down to lack of proper education, mentoring, and just plain laziness.

We can view exercise and movement as a physical medicine it elites reactions in the individual.  

In the medical profession there is a base level of competence. Specifically the administration of Medicine has certain rights or rules. 

Lets use these rights and rules to help elevate what I find sacred (being a fitness professional) to the same level of scrutiny of a well respected profession.  

The 8 rights of medication administration are:

·         The right client

·         The right time

·         The right drug

·         Does it cause pain?

·         The right route

·         Right dose

·         Right response

·         Right documentation

The 8 rights/rules of exercise administration

· Right client/athlete

Does the exercise program fit the needs and wants of the client/athlete? Do an assessment to decide the right program for the person.

  (Figure 4)

 

 Right phase

Does the exercise program have a strong fundamental foundation and bring the client or athlete along in progressive and safe manner?

(Figure 5)

 

Right exercise/movement

Are the exercise and or movement in alignment with client’s goals, level of current function? Not all exercises are appropriate for all clients.

   

(Figure 6)

 

 Does it cause pain?

Are you following the Hippocratic and wise legal practice of causing NO harm?

Again we must screen for red flags and pain.

·        

(Figure 7) 

 Right alignment/muscle firing sequence

Is the correct body position, lifting form, breathing mechanics and correct muscles firing in sequence? Any altered movement mechanics?

 

(Figure 8)

 ·Right volume/load

Are you giving the appropriate dosage of duration, intensity or load?

   

(Figure 9)

Right response

Are the prescribed movements, exercises, intensity and durations giving you the appropriate responses? Are there any adverse responses? Do you know the acute, short, medium and long term responses? 

 (Figure 10)

 

Right documentation

If it’s not written down it did not happen. Where is the diagnosis chart? Where are the notes on responses and the characteristics of the individual?

 (Figure 11)

 Why should you care?

   

(Figure 12)

You have specific goals and a specific body that operates and functions like a car.

TAKE HOME MESSAGE!

Don’t accept a cookie cutter point in somewhat the direction toward your fitness goals.

Get a fitness program BUILT AROUND YOU with specific directions to get to your fitness goals quicker and safer.

Pacifica personal training- Phase 1- hurdles

Sat morning video quickie !!!

Phase 1- of our Hurdle jump training.
Double leg

Find and release the breaks to Ultimate performance -Part 1

Find and release the breaks:

To Ultimate performance- Part 1

Chris Shah

Owner, Fitness Coach

You want to run a half marathon, do your first amateur MMA fight, boxing match or Tuff Mudder obstacle course.

First things first is to push on the gas pedal speeding to your goal right? On the surface it seems like the right plan of action.

Imagine the excitement of planning a cross country road trip with your friends or family. Everyone wants to hurry up and get on the road. But not so fast!

  

(Figure: 1)

 

Will our car make the trip without breaking down?

Do we have enough money for the trip?

How much gas will we need?

These are what we call logistical breaks. They make you stop and think before you take a course of action. What is the limiting factor in making this awesome trip come true?

Similarly, we have breaks physically that we may not be aware of that hinder us from hitting top speed towards our final physical destination or goal.

Physical therapist and strength coach Gray Cook calls this the Eye of the storm. 

 (figure: 2)

What limitation break do you have that needs to be released in order to maximize your training program?

Muscle tone

Flexibility

Mobility

Stability

Strength

Power

Endurance

Skill

Any limitation of the first group will limit your ability to efficiently steer and control the second group. Also lots of research clearly shows us the possibility of injury or breakdown increases with such limitations.

CLICK HERE FOR A VIDEO EXPLANATION ...........

 

 

 

To better illustrate this point and why one workout routine will not produce the same results with another person I introduce you to the Optimum performance pyramids.

The Optimum pyramid (figure: 3):  The athlete has a nice wide base of functional movement.

This athlete has optimum mobility and stability to control and steer their power, endurance and skill.  

 (Figure: 3)

The over-powered pyramid (Figure: 4): The athlete does not have adequate Functional movement (mobility and stability) to optimal control and steer their power, endurance and skill. They have breaks on.

(Figure: 4)

Who cares? If you care about longevity, injury and optimum performance you will.

Without a nice wide base of mobility and stability your injury or breakdown potential greatly increases.

When you have a narrow base of functional movement you have to exert more energy as well as waste more energy. That means MORE physical exertion and LESS strength, power and conditioning capability. 

 

One fitness program will not get the same results with two different people who exhibit different performance pyramids and needs. 

When someone has breaks on it’s like those old school light bulbs. (Figure: 5) They light up your room but they are not efficient and run up your energy bill. Your exercising but it takes more physical exertion and your not maximizing strength and power.

 (Figure: 5)

BUT! …………………………

The new more efficient light bulbs (Figure: 6) do the job even better and are far more energy and money efficient. We want to find and release the breaks. That means more efficient power and strength with less effort.

  (Figure: 6)

Our bodies operate in very much the same manner. It’s what separates a good runner from an elite runner.

The best runners are very efficient and the runners with breaks on (limitations in mobility, stability) are leaking energy like a water hose with a hole. (Figure: 7) That means less energy or force being pushed into the ground along with slower run times and more physical exertion.

 (Figure: 7)

Do you work harder or get better want to, hmm?

  

TAKE HOME MESSAGE ..........

 Combine pushing on the gas pedal and finding and releasing the breaks.

Click here to find out where your BREAKS are. Schedule a complimentary assessment. 

http://www.terranovafitness.com/contact.html 

In part 2-

of the series I will go over specific examples with Runners, Boxers, Grapplers and the weekend warrior and common fixes I use to release the breaks...

Power training: A senior’s best friend.

Chris Shah – Terra Nova Fitness, Strength Coach

Power can be define as “the time rate of doing work” Essentially getting something done as quickly as possible.  

A woman walks in Terra Nova fitness observing a few fighters working on power development. She instinctively asks “do you train woman ?”  I smile “we actually train more woman than men.”

 Similar scene this time a guy walks in an observes s a 73 year and 64 year old woman working power development and asks “do you only work with woman?”

Power development is essential for all sexes and phases of our life. For each phase of our life the thought process or justification is slightly different.

 For athletes usually the fastest (among other qualities) has the competitive advantage so of course properly progressed power development is a main stay of our programming.

For the youth athlete power is a must for the long term athletic development. Speed kills and wins in competitive on field sports.

 We have both slow twitch muscle (endurance) and fast twitch (power) muscles.

Youth also have transitional muscle fibers that can be influenced to go one way or the other. Depending on what stimulus the muscles are exposed too. We want our kids developing transitional fibers to fast twitch (power muscles) for there on field sports.

But if power is usually thought of as athletic development why in the world would you program power for the senior client?  With each passing year we lose power development and/or our ability to react quickly.

We have all heard of the stories of a senior falling and breaking their hip. We talk about and blame weak hips, and osteoporosis. Don’t get me wrong they also deserve some of the blame as well. But it all started with a fall remember?

Why couldn’t they prevent the fall? They lacked power and/or the ability to quickly react to prevent the fall. With seniors power development means fall prevention.

 Training seniors and not working on there power development is like investing your money with out contingency plans. Plain FOOLISH!

I know what you’re thinking power training and seniors sounds intimidating. Here is the comforting thing; power is relative to the individual. You just have to move at a speed or velocity quicker than they are accustomed to. It’s been our overwhelming experience that seniors really enjoy the power training part of there fitness program.

Here are a few phase 1 power development exercises that are usually appropriate unless your assessment and/or screen deems them contraindicated.  (Special thank to Ernie who is 70 years young in these videos)

Mball overhead slams

Mball chest pass

Box jumps

Volume or foot contacts- Very low, no more than 15-30 foot contacts per foot per week for first 3 weeks.

Phase 1 regardless of population is all about mastering landing mechanics

Most injuries happen not on take off but on landing. Start as low as possible with jump height. Someone in this population might not have jumped in 40 years.

Each height we go through for 2-4 weeks for senior population.

Height Phase 1- ( 2-3" Take off)

Height Phase 1-  (2-3" landing)

Height  phase 2- (3-6") Take off

Height phase 2- (3-6") land

Height phase 3- (6-9") Take off

Height phase 3- (6-9") Land

Ladder (note: for my athletes I would consider this more agility or dynamic warm up)

Power can be relative for the population. We simple want seniors to move at a faster velocity that they are accustomed to.