Think Fit. Be Fit.

Welcome to Exercise Science Insider #7 with Rob DiDinato, whom is my classmate and colleague in the elite MATRx program and a previous guest from October. (here's our first episode)  

There are discussions around targeting vulnerable areas for strengthening in all types of athletes.  I’ve always entertained the idea that enhancing muscular foot strength works incredibly well for most athletes- for many reasons. In this episode you’ll hear our theories on this, I hope you find it as fascinating as we do! 

The theme of this episode is ‘mindful motion’.  This is a conversation built off our first one in regards to isometrics and Muscle Activation Techniques™.   Please enjoy and let us know if you have any questions or are interested to learn more about foot muscles and athletic performance.   Links of interest: Rob on instagram Jenn on instagram   Belt squat  Pitch squat  Eccentric wheel that scares us both   Learn all about the brain map and homunculus  brain area that meant to serve as a proportional system of processing touch and changes with pain and stimulus    More brain and muscle science   If you enjoyed this, you might love my free mini course on hamstring strength and tightness, click here

When exercise is about being your best self, strength should be your first goal.  In this episode Rachel Garmon joins the podcast for a 3rd time and they are encouraging one another (and you!) through our own workouts and the common mistakes that our clients make.     In the conversation you’ll learn how we work on a multi-faceted approach to strength, specifically squats and lunges.  When executed well, squats can pay big dividends in health and wellness. The potential benefits are vast, which includes improving athletic performance, overall muscular health and flexibility.     Join us for a look at this queen of an exercise and to possibly arrive one step closer to a more fine-grained analysis of what separates exercise that is effective and intelligent from being stuck in an injury-inflammation cycle.     Topics discussed in this episode:

• dismay for the idea that squats are 'bad for the knees'
• What people actually need to execute squats well
• Exercises that help control and stability around squats and lunges
• Lunge variations
• Cueing power from the foot and ankle 
• MRI study on 2016 Olympians and back abnormalities

Links of interest:

Check out our episode on Mastering the Squat part 1 

Jan 2019 episode

Find Rachel on instagram

Find Jenn on instagram 

Fan girl with us, Mattie Rogers on instagram

Prime squat wedges, learn more

Leg scoop dynamic warm-up exercise, watch here

 

When exercise is about being your best self, strength should be your first goal.  In this episode Rachel Garmon joins the podcast for a 3rd time and they are encouraging one another (and you!) through our own workouts and the common mistakes that our clients make.     In the conversation you’ll learn how we work on a multi-faceted approach to strength, specifically squats and lunges.  When executed well, squats can pay big dividends in health and wellness. The potential benefits are vast, which includes improving athletic performance, overall muscular health and flexibility.     Join us for a look at this queen of an exercise and to possibly arrive one step closer to a more fine-grained analysis of what separates exercise that is effective and intelligent from being stuck in an injury-inflammation cycle.     Topics discussed in this episode:

• dismay for the idea that squats are 'bad for the knees'
• What people actually need to execute squats well
• Exercises that help control and stability around squats and lunges
• Lunge variations
• Cueing power from the foot and ankle 
• MRI study on 2016 Olympians and back abnormalities

Links of interest:

Check out our episode on Mastering the Squat part 1 

Jan 2019 episode

Find Rachel on instagram

Find Jenn on instagram 

Fan girl with us, Mattie Rogers on instagram

Prime squat wedges, learn more

Leg scoop dynamic warm-up exercise, watch here

 

Functional Nutrition, Sports Nutrition and Female Leadership with Jaclyn Sklaver of Athleats Nutrition.

When it comes to the complexity of your health, we have to think bigger than just making fitness and nutrition as simple as fast food. You must think of it as nurturing an asset. There’s no better person to help us see the big picture about nutrition and a long-term successful relationship with our food than Jaclyn Sklaver MS, CNS, LDN, CDN Board Certified & Licensed. 

In this episode Jaclyn shares several knowledge gems about Functional Nutrition and she discusses important topics in Functional Sports Nutrition and research.  The conversation also touches on one of my favorite topics; female athletes and leadership.

Jaclyn is a passionate, self-employed leader in sports nutrition.  Her clients include NFL players and college athletes of all types, combine trainees, weightlifting athletes, diet through hormonal changes and fitness competition athletes.  Her sports background even includes authoring a study of over 200 NFL Combine athletes and data driven sports nutrition.

 

She has a Masters of Science in Nutritional Sciences, is a Board certified Nutrition Specialist (CNS) LDN (Licensed Dietetic Nutritionist), CISSN (Certified Sports Nutritionist), and also hold fitness certifications in USA Weightlifting and the NASM. 

 

P.S... She's the first nutrition based guest on Think Fit. Be Fit. and one of my favorite follows on instagram.

 

If you just have a love affair with healthy eating (like me), you’ll relate to the excitement in my voice as I ask Jaclyn questions on all my favorite nutrition topics!

 

If you are interested in using a nutrition professional for your own fitness or athletic goals, this episode will help you understand the value of science based Functional Nutrition and you’ll receive tips on researching in this vast field of study. 

 

If you are a budding professional in athletic training or sports nutrition, you don’t want to miss the real talk about the industry.

 

Topics we covered in this episode:

• Women in sports leadership and career development
• The gender disparity in research for health and sports 
• Why teenage and college athletes are ideal great nutrition coaching clients
• Combine prep vs offseason NFL nutrition plans
• Traditional sports nutrition vs function sports nutrition
• Functional nutrition is the ultimate long-term strategy

 

Links of interest:

If you are interested in hiring her you can reach her at ATHLEATSnutrition.com 

Get to know Jaclyn: instagram

Protein post on injury, instagram

Movement Pathways online and Alexandria Virginia

https://www.impactyourfitness.net/registerMovementPathways

Functional Nutrition, Sports Nutrition and Female Leadership with Jaclyn Sklaver of Athleats Nutrition.

When it comes to the complexity of your health, we have to think bigger than just making fitness and nutrition as simple as fast food. You must think of it as nurturing an asset. There’s no better person to help us see the big picture about nutrition and a long-term successful relationship with our food than Jaclyn Sklaver MS, CNS, LDN, CDN Board Certified & Licensed. 

In this episode Jaclyn shares several knowledge gems about Functional Nutrition and she discusses important topics in Functional Sports Nutrition and research.  The conversation also touches on one of my favorite topics; female athletes and leadership.

Jaclyn is a passionate, self-employed leader in sports nutrition.  Her clients include NFL players and college athletes of all types, combine trainees, weightlifting athletes, diet through hormonal changes and fitness competition athletes.  Her sports background even includes authoring a study of over 200 NFL Combine athletes and data driven sports nutrition.

 

She has a Masters of Science in Nutritional Sciences, is a Board certified Nutrition Specialist (CNS) LDN (Licensed Dietetic Nutritionist), CISSN (Certified Sports Nutritionist), and also hold fitness certifications in USA Weightlifting and the NASM. 

 

P.S... She's the first nutrition based guest on Think Fit. Be Fit. and one of my favorite follows on instagram.

 

If you just have a love affair with healthy eating (like me), you’ll relate to the excitement in my voice as I ask Jaclyn questions on all my favorite nutrition topics!

 

If you are interested in using a nutrition professional for your own fitness or athletic goals, this episode will help you understand the value of science based Functional Nutrition and you’ll receive tips on researching in this vast field of study. 

 

If you are a budding professional in athletic training or sports nutrition, you don’t want to miss the real talk about the industry.

 

Topics we covered in this episode:

• Women in sports leadership and career development
• The gender disparity in research for health and sports 
• Why teenage and college athletes are ideal great nutrition coaching clients
• Combine prep vs offseason NFL nutrition plans
• Traditional sports nutrition vs function sports nutrition
• Functional nutrition is the ultimate long-term strategy

 

Links of interest:

If you are interested in hiring her you can reach her at ATHLEATSnutrition.com 

Get to know Jaclyn: instagram

Protein post on injury, instagram

Movement Pathways online and Alexandria Virginia

https://www.impactyourfitness.net/registerMovementPathways

In this episode, Katie and I recap my last ten years of business. That’s one whole decade of dedicated service to injured populations - turning the dial from “survive” to “thrive”, even with old injuries.

It’s no secret that I’m passionate about what I do, and with the turn of the decade, I re-hash my own exciting, emotional and sometimes not-so-sexy journey in the business.

If you’re an entrepreneur yourself, this episode is for you - as I’m sure you can relate to a lot of the foibles from getting injured during a side gig, fired from a random desk job, to feeling fulfilled every single day with my hands-on work.

If you’re a fitness junkie, this podcast will give you more insight to the industry, my background and where my passions lie.

Join me on a 10-year journey, this is a podcast where we laugh, cry and dig deep!

And a special thanks to Katie for co-hosting the episode and providing amazing support to my business. 

Links of interest:

You can find Katie here and on instagram 

Check out the Boutique Fitness Guide HERE

Jenn's instagram post about 'the Britney Jean era

Neuro-linguistic Programming information

In this episode, Katie and I recap my last ten years of business. That’s one whole decade of dedicated service to injured populations - turning the dial from “survive” to “thrive”, even with old injuries.

It’s no secret that I’m passionate about what I do, and with the turn of the decade, I re-hash my own exciting, emotional and sometimes not-so-sexy journey in the business.

If you’re an entrepreneur yourself, this episode is for you - as I’m sure you can relate to a lot of the foibles from getting injured during a side gig, fired from a random desk job, to feeling fulfilled every single day with my hands-on work.

If you’re a fitness junkie, this podcast will give you more insight to the industry, my background and where my passions lie.

Join me on a 10-year journey, this is a podcast where we laugh, cry and dig deep!

And a special thanks to Katie for co-hosting the episode and providing amazing support to my business. 

Links of interest:

You can find Katie here and on instagram 

Check out the Boutique Fitness Guide HERE

Jenn's instagram post about 'the Britney Jean era

Neuro-linguistic Programming information

Welcome to the second Boutique Fitness Guide on Think Fit. Be Fit. Podcast!   We love the idea of boutique fitness for the greater good of our collective fitness and for creating valuable health assets.  A sense of belonging and managing a healthy lifestyle are what Boutique Fitness studios offer that the bigger gyms are striving to copy and why we keep going back.     Even though some studios are getting $300 a month from their clients, the quality is not styled to accommodate all the injuries lying beneath the surface of those of us exercising with old injuries. The reality is we need a critical view and legit injury prevention advice before committing to what seems to be the most popular classes.     What is critical review of exercise?  Most exercise or class reviews are focused on what sells.  I have nothing to gain by sharing my views on these classes except to show you that your body deserves an individualized approach to improving your exercise.  My belief is that with applicable basic science knowledge we can make these types of decisions about fitness classes.       With this episode you will learn about boxing and mega-reformer boutique classes:    

• Why fatigue after cardio is more than just unconditioned muscles
• A discussion on all the variations of the boxing craze.
• Format of a big up and comer in Boutique Fitness: mega-reformer class
• What signs of bad form that you should be paying attention to

    Links of interest: Check out the FULL Boutique Fitness Guide on Strength Training- 6 modalities and counting! https://jennschwartz.kartra.com/page/boutiqueguide   Purchase the Movement Pathways class: The mission of Movement Pathways is to teach self-administered movement assessments so that any exercise choice has a built in system for knowing if it’s ‘good for you’.   https://jennschwartz.kartra.com/page/OnlineMovement   The first part of the Boutique Fitness guide http://thinkfitbefit.libsyn.com/boutique-fitness-strength-training-guide-part-1   "The psychology behind why it’s so much harder to do 20 burpees when you’re alone versus in a group is fundamental to how humans relate." Group exercise psychology article https://www.inquirer.com/health/wellness/group-fitness-philadelphia-competition-workout-20191104.html?fbclid=IwAR3zWZvun9E2V8BebDExC6IRyxyAB8wWt8Lyfl3RRUkRqag1LAiicCx9gzM   Fitness boxing and aging brains https://www.silversneakers.com/blog/fitness-boxing-for-older-adults/   Exercise and adrenal fatigue https://chriskresser.com/rhr-exercise-and-adrenal-fatigue/   Check out Meredith at https://www.highervibrationsva.com/

Welcome to the second Boutique Fitness Guide on Think Fit. Be Fit. Podcast!   We love the idea of boutique fitness for the greater good of our collective fitness and for creating valuable health assets.  A sense of belonging and managing a healthy lifestyle are what Boutique Fitness studios offer that the bigger gyms are striving to copy and why we keep going back.     Even though some studios are getting $300 a month from their clients, the quality is not styled to accommodate all the injuries lying beneath the surface of those of us exercising with old injuries. The reality is we need a critical view and legit injury prevention advice before committing to what seems to be the most popular classes.     What is critical review of exercise?  Most exercise or class reviews are focused on what sells.  I have nothing to gain by sharing my views on these classes except to show you that your body deserves an individualized approach to improving your exercise.  My belief is that with applicable basic science knowledge we can make these types of decisions about fitness classes.       With this episode you will learn about boxing and mega-reformer boutique classes:    

• Why fatigue after cardio is more than just unconditioned muscles
• A discussion on all the variations of the boxing craze.
• Format of a big up and comer in Boutique Fitness: mega-reformer class
• What signs of bad form that you should be paying attention to

    Links of interest: Check out the FULL Boutique Fitness Guide on Strength Training- 6 modalities and counting! https://jennschwartz.kartra.com/page/boutiqueguide   Purchase the Movement Pathways class: The mission of Movement Pathways is to teach self-administered movement assessments so that any exercise choice has a built in system for knowing if it’s ‘good for you’.   https://jennschwartz.kartra.com/page/OnlineMovement   The first part of the Boutique Fitness guide http://thinkfitbefit.libsyn.com/boutique-fitness-strength-training-guide-part-1   "The psychology behind why it’s so much harder to do 20 burpees when you’re alone versus in a group is fundamental to how humans relate." Group exercise psychology article https://www.inquirer.com/health/wellness/group-fitness-philadelphia-competition-workout-20191104.html?fbclid=IwAR3zWZvun9E2V8BebDExC6IRyxyAB8wWt8Lyfl3RRUkRqag1LAiicCx9gzM   Fitness boxing and aging brains https://www.silversneakers.com/blog/fitness-boxing-for-older-adults/   Exercise and adrenal fatigue https://chriskresser.com/rhr-exercise-and-adrenal-fatigue/   Check out Meredith at https://www.highervibrationsva.com/

Exercise Science 101 is all about understanding the Stress Adaptation Curve and how human biology is innately connected to the rise of a challenge and adaptations from exercise.    The Stress Adaptation Curve promotes the understanding that creating change and progress in your life isn’t a linear process.Our hope with exercise is that our body creates “functional adaptations” like improved health, more muscle, less fat, and increased performance.  However this isn’t possible without proper recovery.   The point at which the body responds poorly to exercise or any stress is during the recovery period – or lack thereof.  So if you want to guarantee results your best bet is to spend time with the science of recovery.   This episode is full of Exercise Science from the cellular level of protein synthesis to the cheapest most effective ways to elicit the body to perform it’s amazing self-healing abilities.   Please note this episode doesn’t cover the basics. If you’d like to learn the fundamentals of this concept please check out these episodes: http://thinkfitbefit.libsyn.com/stephanie-61019-1146-am Active Recovery Amps Your Exercise and Strength http://thinkfitbefit.libsyn.com/active-recovery-amps-your-exercise-and-strength Active Recovery: the Yin and Yang of your Physical Activity http://thinkfitbefit.libsyn.com/active-recovery-the-yin-and-yang-of-your-physical-activity    What you’ll learn in this episode: 

• Cellular level muscle recovery and physiology
• Biological (dopamine!) reasons to find rewarding light exercise for Active Recovery
• What De-Loaded the body is and how to apply a mechanical perspective to your own process
• How AJ takes a critical-mind approach to finding the next best thing in hacking his recovery

  Jenn’s reference in Quote “better than 90 percent of the energy output of the brain is used in relating to the the body in its gravitational field. The more mechanically distorted a person is, the less energy available for thinking, metabolism and healing.” Roger Sperry phd  (importance of being ‘on’)    AJ’s tangents on fighting, recovery and juggling https://www.youtube.com/watch?v=LoD-uE7jOFg https://www.instagram.com/p/ByqX_LJJs1f/?utm_source=ig_web_copy_link https://eng3corp.com/ https://www.oxyhealth.com/vitaeris-320.html?fbclid=IwAR3OTDJa8z3V21-rJWR0vt9hkcedznnoO00RpPAnW57ph-o436zUBe08QwY