MIND-BODY MOVEMENT SUPPLEMENT
EMBRACE THE MIND-BODY MOVEMENT THE BIGGER PICTURE OF WHOLE-BODY INTEGRATION SUCCESS STORIES: THE POTENTIAL FOR THE MIND-BODY MOVEMENT TO CHANGE YOUR CAREER REMOVING THE MYSTERY OF TAI CHI
APPLY TODAY TO BE A 2019 TRAINER OF THE MONTH!
The 2020 PFP Trainer of the Year (TOTY) will be selected from the 2019 Trainer of the Month (TOTM) winners. Apply at www.personalfitnessprofessional.com/toty
Choice of any NSCA Certification Exam and associated textbook by NSCA ($575.00 value) Premium Certification Package by NFPT ($400.00 value) 1-year membership to FiTOUR Total Access: receive access to complete each of the FiTOUR in-home certifications with online study materials ($300.00 value) A complimentary full conference registration to any 2019 Medical Fitness Tour event courtesy of the MedFit Education Foundation ($299.00 value) Featured profile in the 2020 Winter issue of Personal Fitness Professional magazine Winner will be recognized during a live webinar in December and will receive an award and opportunity to share their story!
TOTM PRIZE PACKAGE VALUED OVER $3,600! TOTY PRIZE PACKAGE VALUED OVER $8,500! Functional Aging Institute (FAI) Education plus Business VIP Package ($2,600.00 value) includes: • Functional Aging Specialist Certification ($399.00 value) • Functional Aging Business Mastermind meeting ($1,200 value) • Two (2) VIP tickets to the Functional Aging Summit in Albuquerque, NM June 14-15th ($600.00 value) • APT Training Package and Training Course from Anchor Point Training ($299.00 value) • Your choice of a 4 to 8lb ActivMotion Bar ($109.00 value) 1-Year Lease of the BodyMetrix Professional System Ultrasound Body Composition ($1,895 Value) $1,000.00 Power Systems gift certificate PowerBlock U50 Club Set ($795.00 value) Lifetime membership to The Academy online resource and community for fitness business owners by Fitness Revolution ($599.00 value)
Functional Aging Institute (FAI) Education plus Business VIP Package ($2,600.00 value) includes: • Functional Aging Specialist Certification ($399.00 value) • Functional Aging Business Mastermind meeting ($1,200 value) • Two (2) VIP tickets to the Functional Aging Summit in Albuquerque, NM June 14-15th ($600.00 value) • APT Training Package and Training Course from Anchor Point Training ($299.00 value) • Your choice of a 4 to 8lb ActivMotion Bar ($109.00 value) 1-year membership for each Trainer of the Month to The Academy online resource and community for fitness business owners by Fitness Revolution ($399.00 value) Standard Certification Package by NFPT ($249.00 value) MedFit Education Foundation one-year professional membership ($169.00 value) $100.00 Power Systems gift certificate One in-home certification from FiTOUR ($99.00 value)
JANUARY: JUAN MEDRANO
FEBRUARY: RYAN CARVER
Let It Move You.
LETTER FROM THE EDITOR
THE DEEPER MEANING OF MIND-BODY CONNECTION Lindsay Vastola
n a recent conversation with a fellow fitness professional, we were talking about the most common things we hear from our clients (aside from what is their most dreaded exercise, which most never hesitate to share). The two that stood out overwhelmingly were, “I have so much more energy when I workout,” and “I’m so much more productive when I exercise.” Interestingly, the positive results most people experience from exercise in any form — like increased energy and productivity — are not just physical, they are emotional; and powerfully emotional. Yet when “mind-body” is mentioned in the fitness world, it has come to be typically associated with what most would define as slower, more “mindful” or more “meditative” practices like yoga, Pilates, Tai Chi, etc. Since most any form of exercise elicits (usually positive) emotions, couldn’t we then consider all forms of exercise “mind-body training,” regardless of the pace, intensity, programming or modality? I would say that mindfulness and even a certain level of meditative energy are necessary in even the highest intensity training in order to achieve the best outcomes. While we’re not likely to see the industry categorize HIIT or sports conditioning in the same category as,
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say, yoga or Pilates, it does offer fitness professionals a unique coaching opportunity to enhance our client experience. Helping our clients become regularly aware of the emotional benefits they experience every time they exercise, along with the real impact it has on the quality of their daily life, can very well mean the difference between a client who stays or goes, especially when the physical benefits may not be happen as quickly as they expect. We know that when we change our physical state, our mental/emotional state also changes. We also know there are physiological reasons why this happens, but most of our clients do not. As fitness professionals,
we have a unique opportunity to give our clients safe and effective physical training, and perhaps even more impactful, the chance to enhance their lives beyond physical change by showing them the power of the mindbody connection. Enjoy this special issue dedicated to a deeper meaning and application of the mind-body connection! Committed to your success, Lindsay Vastola
BEYOND THE EXERCISE
How four fitness professionals found career success with mindful movement
REMOVING THE MYSTERY
Understanding the quiet power of Tai Chi
Dianne Bailey 6
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Embrace the Mind-Body Movement
The deeper meaning of mind-body connection
The bigger picture
LETTER FROM THE EDITOR
WHOLE-BODY INTEGRATION Erika Quest
PRACTICING FUNCTION FIRST Shanti Rainey
Integrate mindful movement into fitness programming
PRACTICING FUNCTION FIRST Shanti Rainey
hen personal trainer Shanti Rainey was hired by the University of St. Thomas as a functional fitness expert focusing on soft-tissue release techniques more than a decade ago, foam rolling was almost unheard of. When he first began introducing foam rolling to his clients, including athletes competing on the state and national levels, he says they looked at him like he was crazy. That is, until members of the college teams he coached started setting records. “I was doing a lot of little things that other coaches weren’t doing,” said Rainey. “I wasn’t just looking at strength, and I wasn’t just looking at speed development. I was looking at these as a by-product of function.” Now the owner of ZeSa Fitness, with a studio in Minneapolis, Rainey has adopted “function first” as a mantra to remind clients of the importance of functional fitness — which is to improve elemental aspects of fitness like balance, coordination and flexibility in order to build to a higher level of performance. “The most important aspect of fitness is to stay functional. All other aspects of fitness follow suit,” said Rainey. “One major way to improve function is to keep yourself flexible and mobile and the foam roller does a brilliant, almost magical job of doing that,” Rainey added. The benefits of foam rolling are many — including increased flexibility, increased circulation, and the reduction of inflammation through trigger point release. In addition to enhancing functional fitness, foam rolling releases soft tissue which helps speed up the recovery process. “If we can get these athletes to recover faster, we can implement all of these other modalities,” said
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Rainey. “Integrating foam rolling into a program unequivocally improves recovery time, and over the course of a season it adds up to a marked difference.” Rainey advises his athletes to use a foam roller pre-game to improve range of motion and circulation, during a game to relieve muscle tension and after a game for recovery. Clients who aren’t competing but are simply working to reach a higher level of fitness, can gain the same benefits from foam rolling and Rainey believes that foam rolling before and/or after a workout can be a great time for self-discovery. “Foam rolling provides a great opportunity to evaluate and determine sites that are sore and where imbalances lie. If you discover an area of tightness, your body is giving you feedback, so it’s important to focus on it,” Rainey said. Spending anywhere from 30 seconds to 3-5 minutes foam rolling an area of soreness
can help release that tension, mitigating the chance of injury. After 20 years in the industry, Rainey enjoys being a product and fitness expert who collaborates with OPTP to bring innovative new fitness tools and equipment to market. He’s happy to provide insight to his clients; including the insight that it’s the little actions, like foam rolling, that lead to big results. “Function comes first,” said Rainey. “And that leads to optimum performance, which is what every athlete and fitness enthusiast wants to achieve.”
Shanti Rainey is the founder and Chief Visionary Officer of ZeSa Fitness, a company that uniquely combines the best of cardio, flexibility, weight, strength and balance training. He is a credentialed fitness authority with a Bachelor of Science degree from the University of St. Thomas, NASM Certified Personal Trainer and certified yoga instructor.
WHOLE-BODY INTEGRATION The bigger picture Erika Quest
benefit is to you and your clients. After all, a tool is only as good as the use. Before jumping on the bandwagon, ask yourself, “Why?” Critical assessment of exercises and appropriateness is your strongest asset in program design. When you explain the “why behind the what,” it takes training to the next level and creates a goal-specific environment for your participant.
he understanding of the science of movement and training is continually evolving. Staying current and broadening your knowledge of how the body moves becomes paramount for your continued success. As instructors, teachers, coaches and practitioners in roles which are geared toward understanding the nuts and bolts of the human body, look to continually elevate your education by staying on top of the current fitness trends and training methodologies. Everyone you train is as unique as a snowflake, meaning no two people are the same. Genetics, lifestyle, fitness and health history all play into what is the best training methodology to use to get optimal results. The broad spectrum of training ranges from beginner participants to fitness enthusiasts to elite athletes of a wide variety of ages, injuries, bodies and stories. Even when dealing with the exact same surgery or injury, you will have different protocols and approaches depending on who you’re looking at. By no means can we fully understand all intricate aspects of the human body, but a couple simple reminders prove to be highly beneficial not only to you as the professional, but also to your clients.
2. COMFORT CREATES CONFIDENCE Create confidence through gradual and intelligent exercise design. Master the basics and build from the foundation to give your clients the skills to take on more challenging endeavors. Instead of thinking about the next “party tricks” in a session or class, analyze the benefits. The most basic exercises are often the most rewarding in the long run. This might be as simple as a mobility bridge, plank or squat. Confidence and positive reinforcement come from the ability to grasp a task, master it and move forward. For example, when a client first starts, they may only be able to do a shallow squat, but with your guidance they will improve the depth and execution through enhanced joint mobility and increased strength and stability to develop significant volume and load. This allows for progression and advancement in skills.
1. WHAT IS THE “WHY?” Often times, we’re looking for the latest and greatest prop, new tool or exercise for our clients. While this is not always a bad thing, it is crucial to consider what the
3. APPLY SCIENCE TO MOVEMENT Understanding anatomy and biomechanics, analyzing move-
ment quality, and coaching specifically to your clients’ needs will lead to the best results. The science of training is continually evolving. Anatomy and movement are being redefined. Being on top of the most current knowledge and constantly upgrading your skills will give you a superior advantage in attracting and retaining clients. We are all coaches of movement no matter the methods and techniques we advocate. As your journey progresses and the desire for greater knowledge of how the body moves, the opportunity to become an Integrated Movement Specialist will enhance your skills and business. For more information on this program and the tools associated with this comprehensive certification, please visit us at Balancedbody.com.
Erika Quest, PMA-CPT, Owner of Studio Q Pilates Conditioning in Laguna Beach, CA is an honored Balanced Body® Master Instructor, part of the BOSU® & Hedstrom Elite Team and is also a BASI® Graduate. She is also a regular instructor for the prestigious Pilates Anytime, Inc., a premier presenter and international educator at many fitness and wellness conventions including IDEA®, SCW, AFC, ICAA, Pilates In Asia & Pilates On Tour. A former corporate marketer for fortune 500 companies, she now has the great joy of sharing her passion of wellness daily!
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JILL WINEGAR: With over 30 years of experience training fitness professionals, Jill is an ACE certified Personal Trainer, ACE certified Group Fitness Instructor, USA Rowing Coach Level 2, and holds additional certifications in Pilates, Spinning, Yoga, Kettlebells and FMS.
BEYOND THE EXERCISE How four fitness professionals found career success with mindful movement
any professionals in the health and fitness industry are transitioning away from the adage of ‘no pain, no gain’ and are adopting the mentality of ‘moving mindfully and moving well.’ We found four fitness professionals to share their success of embracing a more mindful approach to health and fitness.
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SAULO OUVERNEY: Holding a bachelor’s degree in Health and Physical Education, Saulo transitioned from extreme athletic training to helping clients find their health and happiness with mindful movement.
DR. BOB ANDERSEN: After graduating with a Doctorate in Exercise Science and Psychology from the University of Nebraska, Bob combined his specialty of athletic conditioning and performance coaching with the benefit of mind-body exercise to help clients reach their optimal potential.
CLAUDIA FINK: Fluent in four languages, Claudia is fitness instructor, Iyengar yoga instructor, Cancer Rehabilitation specialist, Pilates for Multiple Sclerosis instructor, Body Strateg-ex and Breast Cancer® Post-Rehab Instructor/Trainer.
BA: I’m always fascinated by the mechanics
of how the body moves and how it can become powerful, faster and stronger. Originally, I began my career in athletic and performance training, and it was only after my wife began to train as a Pilates instructor that I fell into the mindful movement world where I became very curious about the functionality of the method. CF: From a young age I have always been
involved in competitive sports, but I suffered a number of injuries overtime. So when I saw a physiotherapist and he recommended I try some exercises on one of the Reformers in his facility, I was very curious. I tried it, and I loved it. I was also very impressed by the variety of exercises, and the precision and control required to do them. Shortly after, I began my education and training in Pilates and mindful movement. How has mindful movement affected/changed your approach to training clients and other instructors over the years? Any stories to share of the impact it has had on your clients?
What inspired you to train in mindful movement? JW: I was already working as a personal trainer
and group fitness instructor for almost 12 years before I was introduced to Pilates. It was so different 25 years ago from the traditional body building and “go hard or go home” mentality. I really appreciated the thoughtfulness and purposefulness of the movements, making you really think about how you were moving. SO: As a young athlete I felt I always had to
push my mind and body to extreme training levels, and because of this I dealt with pain from injuries even as a teenager. When I began working as a trainer, I saw my clients ex perience the same pains and difficulties I went through. I wanted them to be happier. When I discovered mindful movement, I found I could work with my clients to not only develop their strength and body awareness, but also build their happiness and respect for themselves.
JW: It’s completely changed the way I approach all movement from a fitness perspective and for coaching athletes. As the University of Minnesota Men’s Rowing coach, I apply Pilates all the time to the technical sport of rowing. It makes the athletes more effective in their technique, less vulnerable to injury and aware about their own bodies. SO: Mindful movement is equally challenging
and rewarding. I love it because it’s always inspiring me and it helps me motivate others. It’s so rewarding when a client comes to me and says, “my back doesn’t hurt anymore” or, “I can sleep better now.” Mindful movement has helped me be more precise in cueing and correcting movement, listening to my clients’ needs and helping them with their goals. BA: I began to find that the principles of Pilates
and mindful movement strongly complemented my beliefs and practices for performance training. Combining the two has created very positive results for my clients’ athletic performance and overall well-being. Since learning this, I’m much more intentional in my cueing to
make sure my clients are moving properly, but also appropriately challenged. CF: I’ve learned to approach each body as
unique with different needs, and that to live better you need to move better. It’s important to have strong knowledge of anatomy, biomechanics and pathologies, but to also be conscientious of what feedback your clients are giving you. Whenever I get positive feedback, it’s incredibly satisfying and fulfilling. What is one piece of advice would you share with new professionals in the industry? JW: Even after almost four decades, I am still
learning because there are always new studies and information. Be patient with yourself when starting your program, it’s a process rather than an end goal. SO: In order to retain clients, it is very import-
ant for a professional to understand the what, how and why of the movements to create an excellent foundation and promote, control, stability and body awareness. In addition, you should consider how your clients are feeling because their mood and energy level affects how much information they can retain and how well they move. BA: Always be open to learning and work to
understand how others became successful. To help develop our business, over the years Wendy and I have hired business coaches and mentors to guide while the business grew and transitioned. You also don’t always have to reinvent the wheel. Sometimes all it takes is putting your own unique spin on something that already exists. CF: If you’re looking to start your own studio,
choose a location that’s central and visible, and make sure it’s fully equipped. Don’t be afraid to ask for help either. It’s exciting to open a new studio but it’s a lot of work, and I’d recommend collaborating with another instructor on sharing the load so that you don’t burn out. Furthermore, be eager to always learn and enhance your practice so you can cater to a wider breadth of clients and offer them the best resources possible—it’s also ideal to have a wide variety of equipment too. 2019 MIND-BODY MOVEMENT SUPPLEMENT | 11
REMOVING THE MYSTERY Understanding the quiet power of Tai Chi BY DIANNE BAILEY
ai Chi. For some people, even just the name of this martial art is mysterious. The translation you will often see is “the supreme ultimate” or “the ultimate fist.” It makes people feel uncomfortable because it feels untouchable. But it shouldn’t be this way. It was never meant to be unreachable. It was designed to help people achieve health in both the body and the mind. The martial arts community has kept Tai Chi
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close and has perpetuated the myths that make it appear to be an activity only for individuals willing to commit their entire beings to this ancient art. This is a disservice to the millions of people who can benefit from participating in it as an exercise and is an insult to the art itself. Let’s break through this shroud of mystery and expose Tai Chi as a very approachable and beneficial form of exercise - especially if you are training older adults.
MYTH #1: TAI CHI IS A RELIGION. Many people are skittish about trying Tai Chi because they think it will demand a devotion to a philosophy that runs counter to their own faith. They think that they will have to meditate and “seek enlightenment” simply by practicing Tai Chi. While Tai Chi is based in the Daoist philosophy, one does not have to dedicate oneself to it in order to learn Tai Chi and understand the many benefits it provides. Because of its slow movements and the mindful approach that one needs to take while doing Tai Chi, there is definitely a meditative effect. Tai Chi is an excellent
form of exercise that actually allows your body to tap into the parasympathetic system and counteract the 21st century malady of chronic stress. MYTH #2: YOU MUST HAVE A LINEAGE IN ORDER TO TEACH TAI CHI. The martial arts community holds very tightly to this myth. Much like the lists of who begat whom in the Old Testament of the Bible, Tai Chi purists proudly list the lineage of instructors backwards to the founder of the style of Tai Chi to which they are dedicated. It is impressive. Ensuring that movements and underlying principles are passed down and taught properly is important. And this used to be the only way that we could learn a new skill. Things are much different now, however, in our world of readily accessible information. Do you need to find a lineage back to Plato to learn from him? No. Can you learn to paint from an instructor who is simply good at painting, or do you need to find someone who has a lineage back to Rembrandt? Of course. Tai Chi is a martial art. It is an amazing form of exercise. It can be taught and learned by anyone who is willing to take the time to study it. We can take advantage of technology instead of insisting that one travel to China to learn from a master. MYTH #3: YOU CAN’T TEACH TAI CHI UNLESS YOU HAVE PRACTICED IT FOR YEARS AND YEARS. Obviously, some study and practice is necessary before you start teaching. And the more you teach, the more you learn and the better you become as a teacher. Tai Chi is no
different than any other pursuit. Think of a high school science class. Does the teacher need to be a PhD in physics with 25 years of industry experience to be able to introduce the wonders of science to those students? Of course not! The teacher needs to understand the content, but even more importantly, the teacher needs to understand how to present the material in such a way that the students can begin to understand what they need to know. Just because one has reached a high level of performance in a sport does not automatically make that person a good teacher or coach. MYTH #4: YOU MUST ADOPT A MARTIAL ARTS LIFESTYLE TO DO TAI CHI. Actually, you do become a martial artist when you start Tai Chi just like someone who starts studying Karate or Taekwondo. It’s the “lifestyle” part that is the myth. Tai Chi is an internal martial art as opposed to the external styles like Karate or Taekwondo. It focuses on unifying the body and the mind with the intrinsic energy (Qi) found in the body. External martial arts focus more on separate strikes that utilize power and strength. The practitioner will tense and release muscles and will often be aggressive. In Tai Chi, each move is consciously connected to the next move while incorporating slow, uniform breathing so that the entire body is relaxed and yet ready to strike. It is important to have a sense of an opponent and to understand what each movement means even though you are not actually fighting. Without that understanding, you might as well just stand and gently wave your arms around instead
of making the effort to learn Tai Chi! But like myth #1, there are no requirements to live as if martial arts and Tai Chi give you your entire meaning for life. As an exercise, Tai Chi can be extremely beneficial especially for our aging population. It is gentle on the joints and is accessible even for the very deconditioned. It is proven to reduce stress and anxiety, improve sleep quality and is excellent as a tool to work on brain health as well. It has also been found to be outstanding to reduce the risk of falling not only in the general population, but in groups that are compromised in balance like those with Parkinson’s disease or multiple sclerosis. As a gentle form of exercise, it can be the perfect “cross-training” for those that are still able to participate in more vigorous activities. We do our clients a distinct disservice if we hold onto the myths that surround Tai Chi. Take a fresh look at this amazing martial art and consider adding it to your skill set and bringing it to your community.
Dianne Bailey, CSCS, Functional Aging Specialist, Tai Chi instructor and fourth-degree black belt is the founder and co-owner of The Conditioning Classroom, a private personal training studio in Denver, Colorado that has served the mature population since 2006. She is dedicated to bringing Tai Chi to the everyday person. Her online offerings at taichisystem. com include videos to learn Tai Chi and a full certification to become a Tai Chi instructor. www.taichisystem.com
In Tai Chi, each move is consciously connected to the next move while incorporating slow, uniform breathing so that the entire body is relaxed and yet ready to strike.
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Integrate mindful movement into fitness programming Patrick Przyborowski
ind-body exercise is increasingly popular because of the results many clients enjoy upon learning to move with intention — mindfully, with their minds and bodies in sync. I quickly learned this after I found that Pilates strongly complemented my practices and methods from my ACE certification, and for the past 15 years now, I’ve worked to support my clients in performing safe yet very effective exercise. However, not everyone jumps on board right away with mind-body exercise, so I’ve also learned how to alter my communication techniques to encourage clients to drop any preconceived notions they may have that moving mindfully isn’t going to give them ‘a solid workout.’ For instructors hoping to similarly inspire their clients, here’s what I’ve found: ADAPT YOUR COMMUNICATION As fitness professionals, we all know one of the first questions to ask clients is, “What are your goals?” But sometimes we don’t always hear what goals the client values the most. I let clients do most of the talking and mainly respond with follow-up questions to clarify what outcomes they are prioritizing. Then, I tell them we’re going to do a program that aligns with their goal, rather than trying to sell them on mindfulness, Pilates, or mind-body exercise in general. TRAIN SMARTER, NOT HARDER I mix and match different fitness modalities such as intervals and bodyweight training with related equipment so that my clients feel they’re getting what they need out of their
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workout. For example, a group of male clients who come in early each morning enjoy feeling as though they’ve had a good sweat session. The intervals and weights appeal to their impulse to work hard, while the Reformer serves as a reminder to move mindfully on and off equipment. After a while the mindfulness off the equipment becomes second nature to them. TONE DOWN THE DATA While some clients (men in particular) tend to appreciate data that supports their pursuit of a specific fitness goal, most clients prefer not to have a bunch of information thrown at them during a workout or initial assessment. Rather, providing clients the space to be heard and understood pays dividends. It deepens the appreciation they feel when they are provided a plan that actually
reflects their needs and wants and it opens them up to trying multiple modalities to meet their needs and it translates into retention for the studio and adherence for clients. I’m always charmed when clients are surprised to find out they’ve been doing Pilates and other mind-body modalities for weeks without realizing it.
Patrick Przyborowski currently runs his full-service Pilates and personal training studio, Practice Fitness, located in Dayton, Ohio. In addition to training his own clients, he also offers mindful movement training for other instructors. Patrick holds a B.S. in Communications and a variety of certifications including: STOTT PILATES ®, CORE™, Halo ® Training, TRX ®, FMS Level 1 and ACE. www.practice-center.com
2019 Mind-Body Movement Supplement