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fitness

WELLNESS

Jay utilizing a mobility exercise to enhance his gait.

Week 1: Functional Training Goals Your MDL Training Program was built with efficiency in mind. Workouts are designed to encompass various functional training goals all in one. • Flexibility / Mobility:

Traditional training programs looked at flexibility as stretching. MDL looks at functional flexibility in a different light. In order to efficiently enhance one's flexibility and mobility we must utilize strategies and techniques that incorporate movements that relate to your specific task at hand. If you are a baseball pitcher, your flexibility and mobility program will look much different than that of a runner's. • Stability / Balance: Traditional training focused on static balance when training for stability and balance. Testing and exercise was based on how long one could stand on

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one leg or on an unstable surface. Functional training aims to enhance your bodies ability to move in space while creating optimal levels of stability. • Strength / Power: In order to train at one's true functional capabilities in relation to strength and power we must move away from the traditional bodybuilding and strength programs. We are looking to create bodies that are athletic, not just muscular. • Endurance: A common association to endurance training is partaking in highly repetitive traditional exercises like biking, running, cardio machines, etc.. Those who love those activities do them, those who do not cannot stand doing them and generally will not. The benefits though of endurance are endless and needed. Functional training allows us to apply and endless array of movements to achieve the benefits of endurance.

biased towards straight ahead speed. Functional training looks at all planes of motion when addressing speed and reaction. • Coordination / Agility: Every athlete works for coordination and agility in their specific task at hand. Functional training challenges ones body to move in patterns with an ability to improvise on the go and break away from traditional movement patterns that cause us to be stuck in predictability. Nothing in life and sport is predictable. • Recovery / Restoration: Traditional training focuses on rest, nutrition, and hydration. These facets of R&R are important, but true R&R are multi-dimensional and work to help normalize the body, utilize strategies to actually enhance one's functional performance for the next day and increase mental performance.

• Speed / Reaction: Traditional training for speed and reaction were

Not all of the above goals are needed in balance. Dependent on the individual, the task, and overall goal creates more emphasis are certain functional goals. Take the above goals and list them in order of importance for you.


fitness

WELLNESS

Week 2: What Is An Ideal Program For Wellness? There is no ideal exercise wellness program for everyone. The program is always dependent on the individual - tasks - goals. Litmus tests can be administered by a coach to discover starting points and thresholds for the individual. Beyond body weight, body fat %, and circumference measures, testing that i d e n t i fi e s m u s c u l o s k e l e t a l a n d cardiopulmonary thresholds should be identified. Movements should be congruent with the individual's daily tasks or sport. For an example, if the individual is a golfer who

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needs fat loss, movements should dominantly be in the upright position emphasizing rotation. Exploratory , criterion, and motivational questions should be identified as well for a successful program. Â Possible questions are: 1

2 3 4 5

What environment are you training in, health club, outdoors, home... What equipment Days per week to commit to exercise Time frame to reach goals Should workouts change daily, weekly, monthly for challenge or comfort

6 7

Is intense circuit training an option Why is the goal so important

When an individual identifies their thresholds, tasks, and goals the potential for success increases dramatically. It is important to remember that wellness programs are built on the principle of functional movement. These principles will be discussed in detail on week 4.

Take some time out this week to answer the above questions.


fitness

WELLNESS

Single Leg Balance Reach Tests measure your mobility & stability

Week 3: Starting Points Litmus tests are designed to allow the user to identify what point they are starting at, and to monitor progression. Litmus Test: Single Leg Balance Reach Functional Goal: Mobility / Stability What You Need: Wall & Tape Measure The Single Leg Balance Reach Test is a great litmus test to look at the flexibility and strength of the foot, hip, and thoracic complex.

Test #1: Standing on one leg facing the wall, reach with bilateral arms as far anterior to your waist touching the wall. Test until you have reached maximum threshold (distance + control) from wall and document. Repeat

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with opposite leg.

Test #2: Standing on one leg facing away

from the wall, reach with bilateral arms as far posterior to your head touching the wall. Test until you have reached maximum threshold (distance + control) from wall and document. Repeat with opposite leg.

Litmus Test: Push-Up Test Functional Goal: Strength A great indication of upper body strength and total body stabilization is the push-up. The push-up requires enormous upper body strength and total body stability. Dependent on level, you will need wall space, a desk or bench. The one-minute push-up test can help you understand your beginning strength level. There are two modifications that you can use to perform this test, one for beginners and one for more advanced exercisers.

Beginner: use a wall (easiest position), desk (moderate difficulty) or bench (most difficult position for beginners) and get into push-up position. Keep your back straight, your head and hips level with your back (don't allow your low back to sag down to the ground). Keep your feet hip-width apart and your hands and arms in-line with your shoulders. Lower your body until your chest barely brushes up against the bench, desk or wall and push back up to the starting position. Test: Set your timer for one minute and begin performing as many pushups as possible within the time limit. The advanced user will only utilize the ground.

for more tests contact your MDL coach

Perform your functional litmus tests every four weeks. This allows you and your MDL coach to identify whether you need to progress or regress your workouts.


fitness

WELLNESS

In this picture, Jay utilizes vibration training to enhance gravity.

Week 4: What Are The Principles Of Functional Training A principle is a law or rule that is based on the absolute truths. Your My Dynamic Life program adheres to the Principles of Applied Functional Science. Gary Gray of the Gray Institute defines the primary principles of Functional Science. 1. Three – Dimensional – The body moves in three planes of motion (Sagittal, Frontal, Transverse), training programs must include three dimensions of movement to enhance and challenge function.

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2. Gravity – Gravity affects function constantly. If we understand gravity we can position and move the body properly to enhance the benefits of gravity. 3. Driven – Function is driven by internal and external influences to the body. Whether anatomical parts, tools, or natural environment, function is driven. 4. Dynamic – Function is always moving as life demands move. Static is not function. 5. Individualized – Function needs to be individualized to the individual, be task dependent, and achieve the individuals functional goals. In order for that to be achieved the physical, mental, and spiritual

health must be addressed. 6. Global – Function is global, it must enhance ones global sphere of function. An individual starts in many different positions in life, moves in many varying actions and combines actions. 7.Fun: Function must be fun, programs and play outs must be designed with the fun principle. If something is fun the end user will comply.

for more information on AFS visit: www.grayinstitute.com

Can you name the various starting positions you were in throughout the day? From those starting positions can you identify correlations within your own MDL training program?


fitness

WELLNESS

Week 5: Are You Surviving Or Thriving? The more is better philosophy is dominant in modern day’s thinking. This philosophy has a direct impact on your level of fitness and vitality. Gary Gray And David Tiberio of the Gray Institute summarized in their Fast Function DVD that “Fitness and Vitality animate life – they allow one to thrive not just survive. Thriving is about expanding the border’s on one’s personal space, having presence, and dominating that space. Vitality

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involves the fitness of body, mind, and spirit. With vitality comes persistence – the capacity to thrive despite the environment, the capacity to stay healthy and return to health, the capacity to take action, and the ability to live beyond one’s self.” I cannot think of a better example of surviving over thriving then elite endurance athletes. This group of athletes epitomize the more is better philosophy, where they are looked as fit in society without actually having vitality.

Parracino of AIM Sport Medicine broke down growth vs. protective modes within the above chart.

for more information visit: www.aimsportsmedicine.com

If an individual is thriving they are in a repair/ growth mode versus someone who is surviving is in a protective mode. Lenny

The purpose of this topic is to challenge the individuals level of thinking. Pushing harder and longer might not be the best answer if you fall into the protective survival mode. Strategic training to optimize function is the best way to enhance your fitness and vitality.


fitness

Increase your chances of success with social networking.

WELLNESS

Week 6: Create A Social Network For Support Social support has been linked to successful weight management for years. Anytime an individual connects with like minded individuals the chance for long term success increases exponentially. In today's ever changing world, social support now comes in two forms: live or online. Choosing which form really is dependent on you. Live support groups consist of popular groups such as Weight Watchers, group fitness classes, and running & walking clubs. These groups have been around for years and strive at creating a positive environment for individuals.

Social ne twor king websit es ha ve exploded across the net over the years. Sit es suc h as Facebook , Twitt er, Sharecare, GooglePlus, LiveStrong, and more have opened the possibility for individuals to join a network group of like minded people. These groups can offer support through wall posting, emails, videos, motivational quotes, articles, links, and more. Where it lacks in face to face contact, it makes up in the ability to open the internets' vast resources. A suggestion would be to try both avenues to see which one is for you. Not only will you increase your success in reaching fitness goals, but best of all you can meet new friends.

Social Fitness Sites: www.livestrong.com

www.sharecare.com

Application Tips: 2011 Top Group Fitness Classes: (google these classes to find them in your area) • TRX Suspension Training • Zumba • Bootcamps • ViPR


fitness

A quick glance at a week with the Planning Pad

WELLNESS

Week 7: How Do I Find Time To Exercise? If this question has come up for you as an obstacle to starting an exercise program, you most likely have a time management challenge. By addressing your overall time management, you will indirectly solve this obstacle and open up more time for other things as well. Ralph Simone of Productivity Leadership Systems created a simple funnel system for individuals to manage their weeks as they relate to their goals. The slogan of the funnel is aptly named "Slow down to go faster". The funnel starts with an exercise to challenge your thoughts on your overall purpose and values and the intended outcomes that are identified from them. This exercise is fundamental to addressing time management. The identification this provides creates the blueprint for your life.Â

At this point the funnel addresses the challenge of finding time. Ralph considers exercise Energy Renewal. Energy renewal consists of physical, mental, and spiritual renewal. Exercise can spill into all of these categories, and is an absolute must in helping you fulfill your purpose, values, and goals. Energy renewal is to be performed on a daily basis, which then becomes a high priority when filling out your daily calendar. Filling out the daily calendar starts with only activities that achieve your goals, and exercise is a prerequisite. Once you have filled out the highest priority events, you than address the day to day activities. These activities are needed, but do not necessarily help you in achieving your goals. The funnel suggests looking at these activities and

choosing which ones you can delegate, automate, or eliminate. The most important aspect to solving how to find time to exercise is to elevate the importance of exercise. That exercise sets the table for you achieving your purpose, values, and goals. If you can accomplish this, exercise will become a lifelong activity.

for more information on the planing funnel visit: www.productivityleader.com

with a more manageable 10 minutes of exercise per day. Go for a walk with the Application Tips: Start dog, play in the yard with your family, or utilize one of our express video on demand offerings. The key is to reproduce this movement on a daily basis. This consistent effort will build week to week, and has the potential to turn into 15, 20+ minutes per day. In the end you will move closer to achieving what you want both physically, but in all aspects of life.


fitness

Heart Rate Training depends on the individual’s thresholds, goals, and tasks.

WELLNESS

Week 8: Is It Better To Do My Cardio At A High Or Low Intensity With High Intensity Training becoming more popular everyday, but is it needed? The answer to this question is dependent on the individual - task goal. Is the goal for wellness, weight management, or sports conditioning? Within that goal there is a need to identify specific tasks at hand. For example, if the goal is sports the demand for golf and soccer is quite different. The same holds true if you are trying to lose twenty pounds or reduce stress to enhance your

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wellness. Once the goal and task has been identified the most important aspect becomes the individual. High intensity cardio might not be the best place to start for an individual based on their medical history and current thresholds. Litmus tests such as Astrand Treadmill Test are a great start to identify current abilities and thresholds. It is important to remember low, medium, or high intensity workouts are all good choices. Each has

benefits and limitations; a combination of all three is desirable long term. Deciphering which one is for you is the most important factor to implementing a successful program.

Heart Rate Zones: Zone 1: Zone 2: Zone 3:

65-75% 76-85% 86-90%

Determining your Heart Rate Zones (basic formula): • Figure out maximum heart rate by subtracting your age from 220. If on Beta Blockers formula is 162 – (.7 x age) = MHR • Next calculate the target heart rate by multiplying the remaining number by the percent of intensity. • Example a 40 year old beginner. 220-40=180, 180x.65=117 (THR per minute)


fitness

WELLNESS

Week 9: Staying Motivated To Exercise The reasons for exercising vary person to person.

Possible Strategies:

Studies have indicated that individuals motivation is either driven from within (internal), or driven from outside influence (external). This must be identified to create strategies for oneself to stay motivated to exercise. Individual's can become demotivated from exercise for various reasons: 1 Boredom 2 Lack of Results 3 No support system 4 Program not appropriate for the user 5 Pain

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Variety is the spice of life! Suggestions for either internal or externally driven individuals is variety. Your program should be built to create modifications in your program either daily, weekly, or monthly. Both types of i n d i v i d u a l s c o u l d b e n e fi t f r o m incorporating environmental changes (outdoor, indoor, at home, at health club or PT studio are examples.) Go for a check-up! For the externally hearing your doctor negative feedback Most people have their doctor. If the

move more or eat less that will most likely get you moving. The same can be said if the doctor says great job, keep it going. Seek A Pro! Hire a professional coach to help guide and design a program that is just for you. There is no one program that fits all, a coach can match you, your goals, and tasks to the appropriate program. For the externally driven individual, another voice is in your ear.

driven individual, give you positive or can motivate you. higher regards for doctor tells you to

Whether you are losing motivation or not apply these steps: For the internal driven: Set up a challenge for yourself, it can be a personal strength training goal in an exercise of choice, a running event or something similar that excites you. For the external driven: Schedule a physical with your doctor and evaluate your progress and work needed for improvement.


fitness

WELLNESS

Week 10: How Do I Get Past A Plateau? An absolute must in overcoming plateaus is a fundamental understanding that your body is striving for homeostasis. Homeostasis is a state of balance, it is a desire for your body to stabilize it's internal system with external influences. Whatever you consume in food, the body wants to burn the identical amount. If you are putting progressive loads on your muscles, the body will build it to the size or strength needed to handle the work. The body will build the capacity of your heart and lungs to match the demand you are putting on it.

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This is the exact recipe to create plateaus. If the individual can understand this concept, they can utilize strategies to keep the body guessing on what is next. When the body is guessing, it is not in a plateau. Below you will find potential strategies that can help the individual avoid or overcome plateaus. Modify caloric intake on a • weekly or monthly basis - Eat slightly below or above maintenance caloric intake on pur pose. Give your body something to think about. Be careful though that the caloric number matches your goals more days then not. Train in various heart rate • zones. If all you do is train in Zone 1 (65-75%MHR), your body will figure it out quickly.

M o d i f y va r i a b l e s i n yo u r conditioning program (vary reps, sets, load, rest periods). Use progression or regression when needed. Vary what type of exercise your • are doing, based on your needs and goals. Running everyday bores the body. True power is understanding that when you are training to reach specific fitness goals, you are actually irritating your body. Your body is such an incredible adaptive machine, respect the body and strategize appropriately to overcome plateaus. •

Are you really in a plateau? Carefully examine your caloric intake for the next week. Were you eating the amount of calories you thought you were? If not, adjust caloric intake to match your intended goal.


fitness

Bootcamp fitness classes are a new trend. The question of safety has come to the forefront though.

WELLNESS

Week 11: Is It Safe To Try New Fitness Trends? I have been involved in the health & fitness industry for over 15 years professionally and have seen hundreds of fitness trends emerge. Many of the trends are either a reboot or repackaging of a past trend or simply fade within a year. My belief in this phenomenon is that fitness is based on the individual, task, and their goals. Trends do not adhere to the principle of

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individuality. Trends are for the mass market instead.

trend for you, but a tool that you can utilize for a healthier you.

My advice is when you are investigating a new trend, consult with a professional coach to help guide you through the trend or program. The coach and you will be able to potentially modify the program to fit your needs specifically. If that can happen that trend will no longer be a

Have fun with this application. List the first 5 fitness trends that come to your mind from the last twenty years. Which trends have stood the test of time?


fitness

WELLNESS

Week 12: How Do I Maintain My Healthy Habits? According to the transtheoretical model of change, individuals go though stages of progress as they implement change. Individual's go through precontemplation, contemplation, preparation, and action within the first six months of installing a new habit. Research has indicated that many individuals stop exercising during the first three to six months. For individuals that have made it through the first six months, they then enter the stage of maintenance.

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The most important factor in the maintenance stage is to create the proper environment for continued success. A healthy social network is a good place to start. Spending time with family and friends that maintain healthy lifestyles can enhance the individuals chance to create permanent change. Periodically or regularly the individual should maintain a journal. Journaling is a great tool for monitoring your habits, and re-energize habits that are slipping. Working with a qualified health coach to help motivate, educate, and guide is a great resource for continued success as well. Setting up rewards through this stage is another tool the individual can utilize to increase the likelihood of permanent change.

An individual in the maintenance stage is working towards the final stage of change: termination. Behavioral changes can take years to fully develop within an individual. Once termination has been meant the individual can not see themselves stopping the habit. The habit becomes them.

Write down your social network support group. Ask yourself what individuals or groups help strengthen your exercise and eating habits.

MDL Wellness Fitness  

12 weeks of education topics

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