Workout On The Hill

THRIVING in Health & Fitness in 2012!

2012-01-02T16:41:00.000-08:00

Bad habits are like chains that are too light to feel until they are too heavy to carry. ~Warren Buffett

Hello,

I truly care about YOU, otherwise I would not be writing this email. I want to know that you are doing well, you're healthy and strong, and you are off to a great start in 2012! And, if you are not right now, that's ok--don't get down on yourself(that would be even worse), just know that I want to help you optimize your life to thrive in 2012!

Get into a GOOD HABIT this year! JOIN ME and my friends at Workout on the Hill! Group exercise classes begin on January 4th, continuing every M/W/F at 6:30am & 8am at Holly Park on Bernal Heights.
(www.workoutonthehill.com)
I also encourage you to try personal training, nutrition consultations, and holistic lifestyle coaching with me! (http://www.diakadibody.com/-/elaine-williams/)

I help you with my training, knowledge base, support, tools, energy healing, and motivational coaching to catalyze quick movement through the stuff that has you stuck, so that you can make the most of your investment, and move forward into even more awareness, health, happiness and abundance in your life! IT IS AS SIMPLE AS THAT. Investing a little bit each day in yourself goes a long way!

I look forward to hearing from you, regardless if we work together or not. I enjoy hearing your good news and staying connected! Feel free to reply to this email or friend me on facebook! http://www.facebook.com/#!/elaine.m.williams

Happy New Year!!

Elaine Williams, MA
Personal Training, Holistic Exercise, Nutrition & Lifestyle Coach
Contact: 415-637-2209

SPRING NEWS!

2011-04-29T12:18:00.000-07:00

Dear Members of Workout on the Hill,

May is right around the corner and we have A LOT of exciting news to share with you, in addition we have to say a sad goodbye to one of our coaches, Alanna Morris who is transitioning to focus more on personal training. Her message to you is herein,
"It is with sadness that I write to inform you that I am leaving the WOTH team effective May 6th due to some scheduling changes at my other job. I have thoroughly enjoyed working with each of you and greatly appreciate all that you have taught me and all that you have shared with me. I wish you well as you continue on your fitness and wellness path." Best, Alanna Morris.

We are excited to announce that our newest coach, Kristina Schubert, will be stepping up to teach the 6:15am class starting May 9th! Our website will be updated next week to include her Bio and picture, check out http://www.workoutonthehill.com/about.html for more info.
You're also getting a sneak preview that our newest promotions for the summer include; FREE classes, Saturday workouts, and launching another 50% OFF rates for new members....more to come!

So, what are you waiting for?? Get up and GO to the 6:15am or the 8am class and be your best!! The weather is too beautiful to be inside, and most of us spend half of the day inside working, so get your booty to class and burn the most calories you can in one hour!!! And, tell your friends about WOTH! Referrals keep up our business and when someone you refer signs up for a package, we give you a FREE CLASS!

I look forward to seeing you in class and if I don't, please write me or message me on Facebook and let me know how you are achieving your health and fitness goals!

Yours in health & fitness,

Elaine Williams, MA, NPTI, SFA
Phone: 415-637-2209
Email: elaine@workoutonthehill.com
facebook.com/elaine.m.williams

OUR VERY OWN MEMBER, STEPHANIE HIBBERT PRESENTS:

2011-02-20T14:39:00.000-08:00

WEDDING PLANNING WORKSHOP

Thursday, March 10th, 2011
at Madrone Studios
6:30-8:30pm
$20 per person*

*Incl. appetizers & beverages by Chef Stephanie, Culinary Mistress
http://chef-stephanie.com/
-stuffed cremini mushrooms with truffled white beans
-fresh spring rolls with spicy dipping sauce
-tilapia cakes with caper lemon cream
-champagne and coconut strawberry elixir

Getting engaged is an exciting time and it is important to enjoy the newness of being engaged to your partner.

The Locally Grown Weddings team is offering an exclusive workshop to help get newly engaged couples started. Our panel of wedding experts will cover everything from finding the perfect venue to selecting your vendors. We will talk about all the steps: from that save the date card to the well deserved honeymoon. Come armed with all of your questions and we will begin to design a unique wedding that reflects YOU!

Reserve your spot today(Seating is very limited):
http://www.brownpapertickets.com/event/155991

For questions, contact: gethitched@locallygrownweddings.com

Traci Joy Burleigh presents "HIPS & HAMSTRINGS" a workshop on Feb. 20th

2011-02-18T18:48:00.000-08:00

Hello Workout on the Hill Community!

We are sharing this opportunity with you in support of Traci Joy Burleigh, one of our former participants and WOTH professional associates. She is hosting a workshop at Bernal Yoga check it out!

Sunday, February 20th (1:30pm-3:30pm)
Save $5 by signing up in advance ($30 prepay or $35 day of)
Email Traci Joy Burleigh if you have any questions at: tjb9@mac.com
Website: http://www.bernalyoga.com/workshopsandevents/hips-and-hamstrings

WORKSHOP PREVIEW
Troubled or frustrated by forward bends? Does the thought of touching your toes seem impossible or conjure dread? Short hamstrings and/or hip rotators can cause low back pain, poor posture, knee problems, shin splints, and overall tightness. Join us for a fun and informative afternoon of delving into the center of these often chronically tight places. We will use posture, asana, breath and a mixture of letting go and firing up to release and make peace with these short muscle groups. This class is especially great for runner’s and other athletes, habitual sitters and desk jockeys, and all those who suffer from stiff mid-sections.

Green Light Coaching Presents: What Motivates You to Make Change?

2011-02-10T10:33:00.000-08:00

Change can be challenging, especially initiating it and taking that first step. Often our inner critic or gremlin can get loud and find ways to convince us to remain inactive and keep the status quo. That critic part of us is more committed to the predictable. Being aware of this thinking is very important so that we can recognize it for what it is, a gremlin with a mission. What is also important is understanding and being present to what motivates us.

There are two types of motivation, intrinsic and extrinsic:

* Intrinsic or internal: It occurs when people are compelled to do something out of pleasure, importance, or desire
* Extrinsic or external: It occurs when external factors compel the person to do something

Motivation is the catalyst to change. It gives us the energy to take the first step and the next and the next, thus propeling us to change and reach a desired outcome. I often have clients come to coaching and say, "I need you to motivate me." The truth is I cannot motivate anyone to take action. The motivation needs to come from you for action to follow. I can help you find clarity, create structure, and hold you accountable to what you say you want. True motivation comes from you and often from within. There are sometimes extrinsic motivators that help build the momentum of change like money or recognition from a boss or someone you respect, but the first step in motivation comes from within.

Here is the secret that we may know on some level: what motivates you may not motivate someone else, motivation is unique to an individual. We all need to figure out what motivates us. It is linked to our values, who we are, and what is important to us.

Here are my suggestions to unravel and get clear on your motivation:

1. Take a breath and then another and then one more, get relaxed
2. Next, name something you truly want to change in your life
3. Create a vision of that change coming to fruition, be present to how you would feel if that outcome was fulfilled
4. Now name what you need, want or desire that will propel (motivate) that change

I would love to support you. Reach out if you are ready for change and want the support of coaching to help you achieve your goals and dreams.

Michelle M. Olsen
CPCC, MA
Career Life Coach
call Michelle at 415-307-7211 or e-mail mo@greenlight-coaching.com
www.greenlight-coaching.com

2011 Classes have begun and it's never too late to start...

2011-01-05T16:14:00.000-08:00

Chef Stephanie ~ January Newsletter

2011-01-04T11:29:00.000-08:00

Hi WOTH People,

I have just sent out my January Newsletter.

http://us1.campaign-archive.com/?u=22c6bff3b3eda3a082bf4947f&id=23a7f1d9e2

Check it out and subscribe for your copy next month.

Enjoy the recipe of the month and feel free to send me requests for future recipes!

Happy, healthy New Year!

Friends and Family Free Fri. 12/31/10

2010-12-30T08:50:00.000-08:00

Happy New Year WOTH members!

We invite you to celebrate all your hard work this past year with your family, friends, and WOTH! Guests of all levels are encouraged! We'll be doing a fun circuit that does not involve a distance run.

When: Friday 12/31/10 @ 6:15am

Hope to see everyone there!

-Coach Alanna

GROUPON promo launch 12/31 ONE DAY DEAL!

2010-12-28T19:01:00.000-08:00

12/31 GROUPON DEAL for Workout on the Hill: $50 for 10-Class Workout Package
(75% OFF/ A $200 Value)
* Expires Feb 3, 2011
* Limit 1 per person, may buy additional as gifts. Must register for first class by 2/3/11, must redeem all remaining classes within 3 months of first class.

This offer is ONLY available through GROUPON on 12/31 and it won't last!
If you are not registered as a Groupon member, click on the link below to sign up:
http://www.groupon.com/r/uu15462630

GIVING this gift of fitness is our way of saying THANK YOU to the community for their dedication and achievements made in 2010 with us, and celebrating the success of our business in Bernal Heights since 2004.

HAPPY NEW YEAR FROM Workout on the Hill!

Debbie Zambetti, WOTH Member and Nutrition Educator

2010-08-18T11:08:00.000-07:00

Debbie Zambetti is a nutrition educator, health counselor, and gastronomic explorer. She works with busy people to help them create happy, healthy lives in a way that is flexible, fun and free of denial and discipline. She also writes about what's good to eat and what's good for you at savorlifeblog.com.

Even while we dream of Indian summer, it's never too early to start preparing our bodies for winter. In addition to adding immune boosters to our diets, it's also important to protect ourselves from the elements that deplete our immune strength. One insidious immune attacker is sugar. Studies show that as little 75-100 grams of sugar significantly depresses your immune system (that's equivalent to two 12-ounce sodas). So, if you want to stay healthy this winter and keep your immune system strong, start paying attention to how much sugar you consume and cut it back now before all the holiday parties hit. For some tips on finding the hidden sugars in your life, read this recent post on my Savor Life blog: http://bit.ly/aSUYKp

Working Out and Working it Out

2010-05-29T14:27:00.000-07:00

Please note: WOTH Members receive a special $10 off their first massage with Peter.

Working Out and Working it Out

By Peter Rothblatt, Bodyworker and Massage Therapist

What’s the role of massage and bodywork for those who work out? There are two main areas that come to mind. First, the realm of acute injury, e.g. the twisted ankle. For the acute injury, I often suggest that someone wait 24-36 hours before coming in for treatment for an acute injury. In the meanwhile, ice and other anti-inflammatory treatments are best for calming the trauma a bit. Then bodywork is used to deal with any scar tissue/adhesions that develop from the injury, as well as any compensations that develop. For example, that twisted ankle probably means favoring the opposite side, which means “locking” the injured side up the leg and into the hips. So I work on the ankle and also work to open up the compensating tightness areas.

The other area of relevance comes in the realm of maintenance. This is probably the more important area, since we don’t get injured all the time. But our bodies do collect little nagging things that don’t bother us too much, but do limit range of motion over time. I work with a lot of clients in the maintenance area, folks who cycle, golf, get regular gym exercise. A common comment is, “I didn’t even know I was tight there” and that’s a good thing because we don’t always want to feel each and every area of tightness, right? But it is good to get in there and loosen the muscles, break down the scar tissue that invariably develops from exercise and from pushing our bodies, and get the body to be working its best. Doing “maintenance” massage also makes us less susceptible to acute injuries because our muscles are more supple and responsive when we exert ourselves. The bulk of my clients in the maintenance area come in every two to four weeks to keep themselves in top form.

So bodywork and massage therapy is an excellent compliment to any exercise regime, from the workouts in the park to training for a century to weekend golfing. And when you get injured, bodywork can really shorten the time of the injury so that you can return to doing what you love doing. We demand a lot of our bodies and our bodies can meet those demands when we take good care of ourselves.

Peter Rothblatt has been practicing Bodywork and Massage since 1999. In addition to diverse training in Esalen-based and deep-tissue corrective techniques, he brings 25 years of dance experience to understanding how bodies move and how they move best; he currently teaches for Rhythm and Motion at the ODC Dance Commons. Beyond that, he’s been an athlete of various sports – basketball, dance workout, tennis, swimming, cycling – his entire life. Check out his website at www.peterrothblatt.com for more information or to set up an appointment.

Free Workout at Holly Park, 3/27 8am-9am

2010-03-10T09:22:00.000-08:00

Dear Friends of Workout on the Hill,

We are offering a FREE Workout for anyone interested in coming out to experience how much FUN we have at Holly Park with our exercises and meeting like-minded people.

Please come out and join us on Saturday, March 27th at 8am for a one hour workout!

If this will be your first workout with our group, please download the PAR-Q and Waiver forms from our website and bring a signed copy with you to the class. You may also fill out the forms when you arrive, so please show up 10-15minutes before 8am.
We are looking forward to seeing you on March 27th!

Yours in health and fitness,
Coaches Elaine and Carey

Heart Rate Training

2010-01-27T13:00:00.000-08:00

Hello there! Today I am checking in regarding workout intensity and heart rate training.

Essentially, when you workout with Workout On The Hill, you are moving between three energy systems: phosphagen, anaerobic and aerobic. The phosphagen system is the first burst of energy in a lift - it can last form 7-11 seconds, the second energy system, the anaerobic system kicks in when you are lifting weights or doing metabolic conditioning, past the 7-11 second mark, and your heart rate is elevated. This means you body is drawing the majority of its energy from blood sugar, and possibly catabolizing some muscle mass for fuel. The aerobic system is the system you use for a moderate run, with your heart rate fairly low. You typically metabolize more body fat, along with oxygen to fuel this energy system. Recent studies show that higher heart rate cardio and metabolic conditioning are more effective at burning fat and increasing your fitness level that long duration steady state (strictly aerobic) cardio.

Each of us has a different target heart rate based on our age, fitness level and personal physiology. If you are on a beta blocker, the entire equation changes, because you literally cannot elevate your heart rate, no matter how hard you are working - this is dangerous - and requires that you keep your level of exertion under control.

Here is a simple heart rate article and calculator:

exercise.about.com/cs/fitnesstools/l/bl_THR.htm

While I know my target heart rate, and I use a heart rate monitor sometimes, I also know what my rate of perceived exertion is (RPE):

exercise.about.com/cs/fitnesstools/l/blperceivedexer.htm

While HR monitoring is more scientific, and RPE is more subjective, I think they both are valuable tools in determining how hard to work. I typically will spend no more than 28 minutes total per workout at a RPE of 7-9 - this 28 minutes "on" is not continuous, there are breaks, I am referring to total number of minutes "on" per workout, and a workout may be 45-60 minutes in duration - this is because my sport revolves around 5-6 minute bouts of intensity. During that RPE of 7-9, my HR might be 180-190bpm. These numbers might be too high for the general population, but they can be scaled accordingly.

The easiest way to translate the science is to take your pulse when you wake up, and plug that number into the calculation chart. When you workout, choose the intensity you desire, based on your goals, and make sure your heart rate matches the proper percentage for those goals. If you are experiencing incongruities, factor in your RPE, and adjust your intensity accordingly.

If you are still questioning, schedule a private consult with one of your WOTH coaches, we are here to help!

Flexibility

2010-01-09T16:10:00.001-08:00

It has been a long time coming, but I finally got my very own copy of "Supertraining, Sixth Edition, Expanded Version" (Yuri Verkhoshansky (Author), Mel Siff (Author).

Lately I have made a practice of looking at where physical training and the way the physical body works, parallels mental and emotional qualities. I have immense respect for Mel Siff and his outstanding contributions to athletic performance and physical training. On a very real level, I am reading his material to enhance my own knowledge as a physical trainer and coach. I had fun looking at this section on "Specificity of Flexibility" (written for physical application) in terms of mental and emotional application as well:

"Flexibility is a measure of the maximum range of movement of which a joint is capable. It is most commonly measured in the physical education setting by means of the seated reach-and- touch the toes test, but this measure is of little value since each joint is capable of moving in several different directions and planes. Moreover, a high degree of flexibility in one joint does not necessarily imply comparable flexibility elsewhere. Flexibility is joint specific, pattern specific and specific with respect to the type of loading. There are several different types of flexibility, including static active, static passive, ballistic and active flexibility, each of which is developed by different types of training (see 3.5.8). Training programmes must be carefully designed to maintain or enhance the specific type of flexibility required by every joint of an athlete participating in a given sport. (p 31)"

As I read this section, I thought about my own life (and joints) and was struck by the ability that I have to choose where I would like to experience more flexibility, and how I would like that flexibility to manifest. Do I want to be still and more open minded, or do I want to be able to make more creative decisions while in action, or both? How might I train my mind for this? How might I "load" my thinking so that I have access to more range of thought in any given area? How do I go about training my emotional responses to read situations more broadly? I certainly don't want to sit on the couch and believe that I have a relaxed constitution but then lose my cool in a traffic jam or grocery store line. I want to build flexibility into more aspects of my life.

The ability to strategically build desired flexibility is of interest to me. I think we all have room to grow, and the ability to reach beyond what we think we know, as well as our programmed responses.

Finding What Works

2010-01-04T13:42:00.000-08:00

I was recently gifted with a book titled, "Wide Open, On Living with Passion and Purpose" by Dawna Markova, Ph.D., (www.Dawnamarkova.com). She is an expert in thinking patterns.

This is from p.83:

The Art of the Possible

"Milton Erikson, M.D., beloved clinical hypnotherapist, used to tell his students that the best way to work with people having a problem is to find their historical pattern of success and help them connect to it when they're having difficulty. When we're stuck, you can bet we have been pointing out to ourselves what's wrong and thinking of ways to fix it instead of building on what is working. The simplest indicator of the ineffectiveness of this is noticing your energy level. Focus on what hasn't worked for you today and your energy will flatten or sink. Focus on the best of what you did today, and your vitality level will go up. I don't know about you, but if I were empress of the world and wanted people to find and live according to their purpose, I'd give them good feelings, and when they were off course, I'd give them a sense of emptiness and numbness."

As I move into a new decade of physical training and coaching, I desire to engage with this type of progress. All the resolutions and "I shoulds" can become so exhausting if they are not in line with what is truly right for us. I want to replace the punitive talk about "laziness" or "overeating" with empowering talk about feeling energized, healthy and well nourished. That is how lasting progress is made.

Holiday Strategies 101

2009-12-12T13:17:00.001-08:00

December can be a crazy month! In my physical coaching work, my clients come in year after year a bit out of whack this season. Its a little bit amusing for me to observe their goals playing bumper cars in their heads, as they try to figure out how they are going to handle their holiday food consumption, social and travel schedules, while they will most likely be off their regular exercise schedule. It is less amusing to witness people getting too serious, overwhelmed and trying to fight the flow of what is.

In my experience, the best way to move through this time of year is to let go of your expectations about how everything is going to be, while practicing moderation. I wisely enjoy the food and social events, and I lift heavier weights, in order to convert the extra calories into muscle that will help me with the physical demands of the coming year. If I am eating rich food that is not part of my regular habit, I take the time to savor it, thereby eating less. If my schedule is crazy, I do a couple of short workouts throughout the day in 15-20 minute bursts. I don't have to be in the gym for any of this, since body weight work is always available. If I am with family or friends, a heavy meal may be followed by a brisk walk.

I make a point of observing when my mind is in an obsessive, driven state of needing exercise to make up for a change in nutrition or schedule. If I can catch myself, these are the times I choose not to workout. I smirk at myself and take a break. In the moments of addictive drive, my practice is that of energy conservation and rest. I refuse to be fear-driven when I engage in my physical practice. Most of us could use some rest after a long and demanding year.

Decisive physical goals are best kept for January implementation. Keeping some gas in the tank is a very wise strategy for December. As a professional, my advice is to do what you can, keep it emotionally light, and enjoy the change from routine. You might gain a little weight. It is ok for 3 weeks. Its not the end of the world. For those of us who exercise consistently year round, taking this time to enjoy friends and family is an expression of appreciation for the healthy life we have created.

While you are waiting in lines, sitting in planes or cooking for your family, explore what you want to achieve physically in 2010. As soon as the first of the year rolls around, go for it!
For now, enjoy today.

Focus Shifting

2009-11-30T13:10:00.001-08:00

One meditation practice I have been exploring this year is a body based system of sitting with what is. For me, slowing down enough to be in the present moment is very important. This meditation style encourages looking closely a circumstance, then pulling back to a more diffused focus, zooming in, pulling back, breathing through the entire process.

In the exercise world we sometimes become so goal driven that we forget to look at the bigger picture. Or, we dread some part of our workout to the point that we expend a tremendous amount of energy avoiding it, when we could have engaged with the parts of the workout we like. What's more, pinpoint focus for too long distorts our vision and becomes counterproductive.

I have found that being present for aspects of my own physical practice that I don't like, (ie., the learning process for complex form work, or high heart rate training sandwiched between client sessions) shortens the duration of the discomfort, and allows me to move into a state of enjoyment or flow much faster. Further, just a moment or ten of full presence prevents me from tunnel visioning myself into a cage; the cage of only doing what the tunnel vision allows for, which inevitably will render me out of balance and weak.

I make a daily practice of looking at what I want to achieve, then I look at how that piece fits into the big picture of my exercise program or of my life, depending on the context. Thus far, this practice is helping me move through the tough stuff with blinders off, knowing that the hard moments will pass, and if handled properly, will transform into strength, in every sense of the word.

How might this practice work for you?

Competition, Confusion, Learning

2009-11-20T08:38:00.000-08:00

Fighting is sometimes an excellent metaphor for what we go through in life. Fight competition dynamics can be eerily close to life dynamics.

At one point I was going through some difficulty with the idea of competing in a sport in which my intention was to inflict harm on my opponent. One of my mentors engaged me in a conversation about the nature of a sport fight - a sport fight is one that is held within an athletic context, with a referee present to protect the fighters' safety.

Essentially, a sport fight places the participants in a state of physical and mental confusion - there are too many variables, too many unknowns about how the opponent will move, behave, and what surprises they will present.

The word confusion is made up of two parts:
con- the greek / latin prefix / suffix meaning "with"
fusion- a merging of diverse, distinct, or separate elements into a unified whole.

When two fighters agree to engage in combat, they compete.
Background and relevant definition of compete:
Etymology: Late Latin competere to seek together, from Latin, to come together, agree, be suitable, from com- + petere to go to, seek...: to strive consciously or unconsciously for an objective...

Essentially, both competitors seek to learn from the fight. They want to learn a lesson that they can only learn from an opponent who is completely willing to do them harm. The lesson is to be learned in an athletic context, with a referee, so that the fighters will gain knowledge that will keep them safe in other life situations. ie., not entering risky public environments after having learned that they need to get better at escapes or blocking punches. The fighters agree to enter a state of confusion with each other, in order to gain knowledge from the other, and thereby come away with a deeper understanding of themselves.

Thorough self preparation for a sport fight may be regarded as honoring one's opponent. Showing up with the right preparation sets the foundation for the learning that is to be done. In order for positive learning to happen, both parties must commit to the preparation process. Rather than preparing from fear, anger or insecurity, it is important to prepare from a place of respect for the competition that is to occur, for the learning that is sought.

Whatever it is we are involved in, life will sometimes take us into states of confusion. While we might not have a referee present, or an honorable adversary, we can check back in with our own logic and rational mind when we feel spun off our center. We will meet opponents. Our adversaries may be disturbed beings, they may be logistical problems, public transit nightmares or miscommunications. Whatever the challenge, more growth and forward movement will come from seeking to learn from the experience and honoring our own preparation.

www.merriam-webster.com, www.awrsd.org/oak/Library/greek_and_latin_root_words.htm

Inner Work

2009-11-13T08:18:00.001-08:00

Learning how to be in our bodies is the work of a lifetime. As smart as we are, many of us did not receive the instruction manual on how to dwell inside our own skin. It can be so difficult to learn to be comfortable with our own embodiment, aware of our sensitive physicality, respectful of our bodies' constant work to provide us with a healthy cellular home. Even if we are in a state of ill health, or something is not functioning properly, somehow (perhaps with outside help) our bodies have made it possible for us to be here now.

As a physical trainer, I hear so much about what clients want to change about their bodies, about the relationship between what the person wants versus what their body is doing. It is my job to help people achieve healthy physical change. My experience is showing me that powerful, positive change in physical experience comes through making friends with your own physical body, exactly as it is, right now. If you slow down and begin a relationship with your body, you will develop an amazing, comforting, confidence enhancing friendship with yourself.

Initiating a relationship with the physical self can be one of the most intense moments of inner-personal honesty. This is not easy! There are amazing moments and realizations to be had, and wounds to heal, and over time, the connection becomes more comfortable. You begin to grow into your skin, and you might be surprised at how your body returns the favor.

Speed, Stagnation and Breakthroughs

2009-11-09T12:51:00.002-08:00

Yesterday evening I finally made it back over to Ralph Gracie Jiu-Jistu to train. Its a fun night b/c there's kids class on half the mats and the adults just spar / roll / whatever on the other half. It was my first grappling session of the week, and I felt really off my game. Every bit of technique I thought I'd integrated over the last 5+ years felt like it had disappeared. I felt like I was being tied in knots with my gi (well, I was being tied in knots with it! I hate gi fighting, but its good for ya).

At any rate, one of my closer jitsu friends was there, he's a black belt (i've got a blue belt), and unknown to me, he happened to be feeling just as beat as I was. We were in the middle of what felt like a terrible roll and I spoke to it. I told him that his technique felt like it had improved tremendously since our last session, and he said he felt like shit, but that I felt really fast, powerful and mentally challenging. He reminded me that in martial arts when we feel like we can't remember anything, and all our angles are off, we are usually about to have an epiphany (if we've been training). I was amused that he felt me move differently than I felt myself, especially since he'd had me pinned for the better part of 6 minutes.

The moral of the story is, sometimes we can't tell how far we've come, or how well we are doing when our inner story is very different from our actual progress. The above mentioned black belt used to annihilate me several times a week, now we talk technique. I needed him to point some of that out to put the challenges of the moment into perspective. Life can seem like an eternal uphill boulder roll, so sometimes its important to get outside reality checks.

Fascial Integration - by Vince Brown LAc.

2009-11-09T12:51:00.001-08:00

What is Fascia?

Fascia: A flat band of tissue below the skin that covers the underlying tissues and separates different layers of tissue. Fascia encloses muscles. (www.medterms.com/script/m

ain/art.asp?articlekey=3389)

In any form of physical movement, our muscles follow recruitment patterns. The body is wired to fire groups of muscles simultaneously, or one after the other, depending on the nature of the job at hand. Our bodies do this for us, solving our movement objectives without our conscious attention. Typically when we do choose to discuss our muscle recruitment patterns (perhaps in the vein of restructuring them to move more efficiently), we speak in terms of individual muscles.

If we pull our focus back from individual muscles separated from each other by origin and insertion points, joints and limbs, we see that all of these individual parts are woven together with fascia. Fascial webs and fascial integration work are not new discoveries, they've just been under-discussed in physical training circles, until recently.

Here are some bullet points to better explain the nature of fascial connection as it relates to physical movement, force production, whole body integration and efficiency:

i) Fascia is much like being encased in a taught rubber suit. Our muscles push us out into this suit to benefit from the spring-like return energy. (Google search amortization phase / plyometric movement for more clarity on this).

ii) The body does this to either keep total energy expended to a minimum or to gain added force to an explosive movement.

iii) The back-swing in golf, a baseball pitch, a javelin throw are all related in the sense that when properly done the stretch loading and releasing is easily felt.

iv) Walking and swimming are two more common movements that still use this spring return. Just less intensely felt.

v) The real trick is finding this path of connection in every whole body movement you do.

vi) The longer the line of sensation of this stretchy suit across and around the body, the greater the degree of connection and integration that movement will have. You can actually feel the spring-loading sensation through your tissues once you are dialed into it.

vii) If this were easy we'd do it all the time!

I welcome questions and comments. This post is intended to generate discussion, as this is an enormous topic.

KISS

2009-11-09T12:50:00.002-08:00

Keep It Simple Stupid

This cliche is a big deal.

Today the gym smelled like paint thinner so we hit the streets.
Sled drags up the Potrero Hills, followed by body blade intervals with walkout push-ups.

Simple, complete, and done in 30 minutes or so.

In physical training there are isolationists and integrationists. Each camp has valid points, and appropriate occasions. Most important: Did you workout?

Inhale on the upswing, or the downswing, anatomical breathing, Valsalva Maneuver - there's a time and a place for each, but the bottom line is: Breathe!

Today I learned how to condition my hands for a martial practice I am learning - slap this bag in a particular way, every day, and you will teach your body to refrain from self-editing when it matters most. Our bodies teach us amazing lessons. Your hand won't let you punch hard with a closed unwrapped fist because the bones will break, though your intellect might believe otherwise, until it's too late.

Once upon a time I saw a mentor break someone's sense of how the world works. He let someone feel appropriate physical force, in a controlled environment, consensually, to show the student what would happen if he didn't get in touch with simple mechanics. The result was obvious, yet profound.

Sometimes we get caught up in complex details to our own detriment. If this finesse point pans out, then the next finesse point will come into play... This only works with a solid foundation and practice, practice, practice. Are you breathing? Did you workout? Are you moving with proper mechanics?

We can attain much of what we desire physically. There are meridians, vectors and fascial webs ready to move at our command, if we approach them simply, respectfully and patiently, accepting that our bodies have an ingrained intelligence that we must honor.

"If you have a question, ask your body, its older than you are" - Anonymous

Why Workout Plateaus Don't Work

2009-11-09T12:50:00.001-08:00

Newer clients often ask me why they continue to find their workouts as challenging as they did when they first started training, usually with a note of concern in their voice. One version of my answer is, "Its my job to make sure you fail, don't worry about being able to attain the full workout."

Its a common misconception that once a basic level of fitness is achieved, workouts will be free of physical discomfort. This is not the case. I am not a believer of "no pain, no gain" - I think of pain as a joint problem or injury, and I think that discomfort from exertion is a very different thing. Now that we live in a less physically demanding world it is sometimes hard to tell the two apart. The important thing, in my opinion, is to know what our bodies are capable of, and to know how to handle the chemical signals we receive before, during and after exertion. When a workout ceases to give us signs of exertion, we have hit a plateau. Physical progress has halted, and our bodies have become efficient at performing the exercises in the program. In order to continue to exact physical change we must make a change in the program - that can look like adding significantly more weight and reducing the reps, or decreasing the weight and adding in a lot more reps, or it can look like changing the program completely.

Good program design should include work that covers the different energy systems in the body and addresses the different types of muscle fibers (1, 2a, 2b) present in the body. If the objective is general fitness and health, a mix of aerobic, anaerobic, muscular endurance, explosive strength, balance, agility, speed, and physical structural integrity are important. I tend to choose one or two aspects of the above as the primary components of a 4 week cycle, touching on other elements less thoroughly. The next 4 week cycle will cover something else on the list, with some reference back to the previous 4 weeks. If the objective is sport performance, the program may be structured differently along a periodization model - including different protocols for off season, pre-season, in season, and post season. These sport models emphasize one major component of the performance goals during each phase. Periodization models can be applied to anyone, with any objective, but they tend to be referenced more with regard to sport training.

Essentially, if you are engaging in your exercise program in a productive manner, you will never feel like you have completely finished your quest for physical fitness - you will always find some area to develop, and you will allow some other aspect to rest. Sometimes learning to take a rest is the area to be explored, and resting can be quite uncomfortable if you haven't broken free of the compulsive aspect of your mind.

In my own training, I mark certain attainments - if its sport focused skill learning, usually the skill sticks with me, but if its being able to lift a certain amount of weight, that may not be possible if I shift to an endurance focus for a few weeks. If I'm not planning to compete, my focus is more on strength and power, if I am competing, I shift to muscular endurance / the ability to recruit muscle groups together powerfully over a certain amount of time (metabolic conditioning). When I go back to the strength work, I'll be rusty, but I will be able to work back to my old numbers.

As long as there is physical challenge, and the challenge changes every 4-6 weeks (or as our physical intuition dictates) physical progress will be made and fitness will be achieved and maintained.

Fighting Doubt - By Vince Brown LAc.

2009-11-09T12:48:00.000-08:00

Leadership is about taking in all the variables presented, weighing them, coming up with a plan of action, committing to it, and accepting the outcome. Own the process completely. "Failure is an occurrence, not a person" -- Mrs. Schalles.

In a martial context there is always learning to be done. There has to be a certain component of your practice in which you claim self-trust and ownership of some set of skills, no matter how rudimentary. In a fight you may find yourself thwarted over and over by your opponent. Your techniques will most likely diminish in accuracy. you must trust your command of the skill at all costs and keep moving to the next possible action. You must keep your thinking on your self, as you can only control your movements.

Doubt is the self-generated fear of being in over your head. Two key truths in fighting: you cannot see into the future and you cannot read someone's mind. When you face off with an opponent there will always be question as to the effectiveness of your attack, until you throw the first punch. If you worry about whether you should throw the punch, you will throw a half-assed punch. You have to commit to the unknown and commit to the attack. Evaluate yourself afterward.

Part of the mental preparation for a fight is the pre-fight visualization. Scientific studies have shown that fighters that improve most from these visualizations practice a form of general mastery visualization. They reflect on past training triumphs and the general ability to triumph over any problem, no matter what it may be. The athletes who end up in a downward spiral visualize more specific fight scenarios and technique execution, and when these go wrong, so does the fight.

You can't control your opponent, how strong they are, how fast they are. Thinking about it is detrimental. Your opponent is a problem to be solved. You get lost when you make your opponent more than a problem to be solved. You also get lost by over-diminishing your opponent. Your brain will not trust you if you over-diminish. Your subconscious will trust you to handle a problem to be solved, rather than a personality with aggressive attributes. Be very honest with yourself - any lie you tell yourself will come back to haunt you in the ring. Accurate self talk with yourself will keep your game cohesive - tell yourself the positive and negative realities and then do the absolute best you can.

You are already in a fight - don't fight yourself in the process.

TRX Sample Videos

2009-09-10T13:46:00.000-07:00

Here are a few brief TRX videos for those of you who have started to use them with me on Tues/Thurs in Holly Park.

Enjoy!

http://www.youtube.com/watch?v=eSzFXvv7b0g
http://www.youtube.com/watch?v=D8COdYWOtcM
http://www.youtube.com/watch?v=bZKH8fhSKUM

Rockland

Posture? Who Cares?

2009-09-09T15:09:00.000-07:00

Hi there!

I'm Vince Brown, an Acupuncturist/Trainer fortunate enough to be connected with Elaine and Carey.

Once I saw Carey's posting of the Postural links, I asked if I could chime in as a way of introducing myself as well as re-enforcing this key component to overall health and well-being.

Speaking from my guilty past, I was always more interested in exercises and workouts and never cared about "posture". That was something my Mom would talk about!

Your "posture" is your starting and ending point for every motion you do all day. Thus the quality of that motion will depend on the quality of your starting and ending points.

Good posture is really about giving yourself the most movement options while expending the least amount of energy. Good posture means that all of your parts are working together for you, not against you.

Try this: Take the deepest breath you can in whatever position you are in right now. Take two more without shifting around and just notice what you feel in your body.

Now sit with your best posture (Ok, I was assuming you were slumping to start with) and repeat the 3 deep breaths. Compare how your body felt between the two.

If you're anything like my patients, you may have noticed anything from a greater intake of air, an ease of inhalation itself, a sense of clarity or focus as if preparing for something while in good posture. Those are all indicators that your body has synced up and is working as a complete healthy unit!

I encourage you to look at those Posture links and do it when you can take in all the information. The more you really feel and understand the benefits of "good posture", the easier it will be for you to maintain it.

Thanks to Carey and Elaine for giving me the opportunity to be a small part of this dynamic group!

Vince Brown, L.Ac.
510-269-3305

Postural Education Links

2009-09-01T14:53:00.000-07:00

Here is a short list of postural basics on youtube:

http://www.youtube.com/watch?v=hkwAR8yjWAQ
http://www.youtube.com/watch?v=6zo2doD8N20
http://www.youtube.com/watch?v=mP6mJbk-0-A
http://www.youtube.com/watch?v=OMSS_jGa5Pc

August in Holly Park

2009-08-27T14:34:00.001-07:00

Hey Workout On The Hill Members,

Welcome to the landmark of autumn arriving on the hill! While August may be a month of travel and last minute getaways, I encourage you to come on by even if you miss the first week or two of the fall session. There will be plenty for you to learn, and the workouts will be scale-able based on your fitness level.

I am excited about the amazing group of people we have here in Bernal, and I'm looking forward to a new season of fitness goals, inspiration, friendships and community building.

If you ever have questions or comments, please don't hesitate to contact me!

Cheers,
Carey Rockland
415-244-2862

Welcome to the WOTH Blog!

2009-07-18T13:31:00.000-07:00

Welcome!
This is an online community forum for the members and coaches of Workout On The Hill.