Think Fit. Be Fit.

Meet Dr. Stephanie Johnson DC!  She is a full time chiropractic provider, business owner and super-jacked CrossFit athlete.  Her and Jenn discuss the importance of being proactive with your chiropractor as well as mindful decision-making for maintaining good habits and posture.

Give your exercise a full upgrade! Do you want to develop a better connection with your exercise – minus the frustration of old injuries or relying on specialists or therapists?   If so, this is for you!   Here's what you’ll get with Movement Pathways – a live course offered on June 7-9 at Local Motion Project in Alexandria, Virginia and an online course that will be available on June 20th:   FAQ 1. What is Movement Pathways? 2. Who is Movement Pathways for? 3. When should we use these exercises? 4.  Why are these exercise sequences better than what is available online?   Sign up here! https://jennschwartz.kartra.com/page/registerJune https://clients.mindbodyonline.com/asp/main_enroll.asp?fl=true&tabID=107   Learn more about isometrics: https://www.instagram.com/tv/BwAUWlzlmeO/?utm_source=ig_web_copy_link   Arthritis  https://www.sciencedirect.com/science/article/pii/B9780443103438000056   Nerve/shoulder or RC problem, interesting video on the nerve influence possibilities, however I do not recommend that you self-diagnose as shown on this video. https://youtu.be/bKnMOaeQ3ZY

Give your exercise a full upgrade! Do you want to develop a better connection with your exercise – minus the frustration of old injuries or relying on specialists or therapists?   If so, this is for you!   Here's what you’ll get with Movement Pathways – a live course offered on June 7-9 at Local Motion Project in Alexandria, Virginia and an online course that will be available on June 20th:   FAQ 1. What is Movement Pathways? 2. Who is Movement Pathways for? 3. When should we use these exercises? 4.  Why are these exercise sequences better than what is available online?   Sign up here! https://jennschwartz.kartra.com/page/registerJune https://clients.mindbodyonline.com/asp/main_enroll.asp?fl=true&tabID=107   Learn more about isometrics: https://www.instagram.com/tv/BwAUWlzlmeO/?utm_source=ig_web_copy_link   Arthritis  https://www.sciencedirect.com/science/article/pii/B9780443103438000056   Nerve/shoulder or RC problem, interesting video on the nerve influence possibilities, however I do not recommend that you self-diagnose as shown on this video. https://youtu.be/bKnMOaeQ3ZY  

Chronic pain and under-performing muscles can slow down our exercise and age us faster. Exercise – and specifically strength training – has the power to improve muscle mass and joints. Muscle mass is the number one measurement of quality of life for adults, but we rarely discuss it in the context of functional aging and exercise. Many people are told to work around old injuries, limit themselves and fear the oncoming repeats.  Connecting the dots between muscle mass, the new findings of Pain Science, and finding exercises that work just for an individual's unique body will give us possibilities to challenge ourselves despite old injuries.   This episode includes a lot of interesting information about the new developments in how movement pain should be treated and how we can start to explain that joint damage and pain-free exercise can co-exist.   Things you’ll learn in this episode:

•  It’s possible that your pain can increase by the things that you encounter on a daily basis: environmental, social and movement cues that are received by your nervous system as dangerous.  Not all pain is as simple as stepping on a tack. 
• Pain is an individualized experience. 
• Why you should adequately equip your journey to pain-free movement with knowledge about pain and the brain
• Like a well-oiled machine, the body needs fine-tuning, and that includes a focus on your muscles.

Links of interest:

"Pain is far more than just physical, it affects our overall well-being and emotional state and this is completely NORMAL.” Cor-kinetic Pain Science blog https://cor-kinetic.com/   Movement Pathways course  https://jennschwartz.kartra.com/page/registerJune   May 15 episode about the nervous system http://thinkfitbefit.libsyn.com/intutive-awareness-and-reverse-engineering-the-muscle-system   May 22 with Meredith McDonough http://thinkfitbefit.libsyn.com/intutive-awareness-and-reverse-engineering-the-muscle-system   Stanford Pain Medicine  http://med.stanford.edu/pain.html   Dr Sean Mackey MD PhD https://youtu.be/otUVzK4hToM   NPR Hidden Brain  https://www.npr.org/2019/04/29/718227789/all-the-worlds-a-stage-including-the-doctor-s-office   Pain as a metaphor https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819656/   Can your back or muscle pain be related to gluten sensitivity? https://clinicaltrials.gov/ct2/show/NCT03022513   Jen DeLorenzo Therapy in Virginia  http://www.metrocollaborative.com/jennifer-delorenzo   Gregory Gordon in New York, NY https://www.exercise-intelligence.com/   Biology study guide for Para-sympahatic and Sympathetic Nervous Systems https://study.com/academy/lesson/the-sympathetic-and-parasympathetic-nervous-systems.html   Heart Rate Variability, Start using this to help your training https://miketnelson.leadpages.co/hrv-solution/ HRV is the number that represents the variations in the deep polarization of the heartbeat. Specifically the spike on the wave links when you look at the electrical activity of the heart (QRS waves)   Pain blog and the Traffic Light theory https://painchats.com/doctors-self-management-guide-back-pain/?fbclid=IwAR1sdgQg1Dp3y6OR-8qpDFO_MHrOFkcxzBM7N9_7z5lJtw4iwSfFKZKXFYs

Chronic pain and under-performing muscles can slow down our exercise and age us faster. Exercise – and specifically strength training – has the power to improve muscle mass and joints. Muscle mass is the number one measurement of quality of life for adults, but we rarely discuss it in the context of functional aging and exercise. Many people are told to work around old injuries, limit themselves and fear the oncoming repeats.  Connecting the dots between muscle mass, the new findings of Pain Science, and finding exercises that work just for an individual's unique body will give us possibilities to challenge ourselves despite old injuries.   This episode includes a lot of interesting information about the new developments in how movement pain should be treated and how we can start to explain that joint damage and pain-free exercise can co-exist.   Things you’ll learn in this episode:

•  It’s possible that your pain can increase by the things that you encounter on a daily basis: environmental, social and movement cues that are received by your nervous system as dangerous.  Not all pain is as simple as stepping on a tack. 
• Pain is an individualized experience. 
• Why you should adequately equip your journey to pain-free movement with knowledge about pain and the brain
• Like a well-oiled machine, the body needs fine-tuning, and that includes a focus on your muscles.

Links of interest:

"Pain is far more than just physical, it affects our overall well-being and emotional state and this is completely NORMAL.” Cor-kinetic Pain Science blog https://cor-kinetic.com/   Movement Pathways course  https://jennschwartz.kartra.com/page/registerJune   May 15 episode about the nervous system http://thinkfitbefit.libsyn.com/intutive-awareness-and-reverse-engineering-the-muscle-system   May 22 with Meredith McDonough http://thinkfitbefit.libsyn.com/intutive-awareness-and-reverse-engineering-the-muscle-system   Stanford Pain Medicine  http://med.stanford.edu/pain.html   Dr Sean Mackey MD PhD https://youtu.be/otUVzK4hToM   NPR Hidden Brain  https://www.npr.org/2019/04/29/718227789/all-the-worlds-a-stage-including-the-doctor-s-office   Pain as a metaphor https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819656/   Can your back or muscle pain be related to gluten sensitivity? https://clinicaltrials.gov/ct2/show/NCT03022513   Jen DeLorenzo Therapy in Virginia  http://www.metrocollaborative.com/jennifer-delorenzo   Gregory Gordon in New York, NY https://www.exercise-intelligence.com/   Biology study guide for Para-sympahatic and Sympathetic Nervous Systems https://study.com/academy/lesson/the-sympathetic-and-parasympathetic-nervous-systems.html   Heart Rate Variability, Start using this to help your training https://miketnelson.leadpages.co/hrv-solution/ HRV is the number that represents the variations in the deep polarization of the heartbeat. Specifically the spike on the wave links when you look at the electrical activity of the heart (QRS waves)   Pain blog and the Traffic Light theory https://painchats.com/doctors-self-management-guide-back-pain/?fbclid=IwAR1sdgQg1Dp3y6OR-8qpDFO_MHrOFkcxzBM7N9_7z5lJtw4iwSfFKZKXFYs

Join Meredith McDonough and Jenn for a look at how so many of us are letting our personal blindspots keep us in a cycle of bad exercise.  Meredith McDonough is an Intuitive Problem Solver that uses Quantum Touch, Hypnotherapy, Psychic Awareness and Reiki to help individuals deal with the internal load of thoughts being out of alignment with our actions.   Continual exercise effort does not mean a positive outcome will happen.  We want to feel justified by our macro counting, heart rate zones and pushing the weights, but the truth is that there are many more factors involved. Issues such as over-indulging, over-exercising, and repeated disappointment with exercise are a box of emotions that are holding you back from your goals.    This podcast episode explores the interconnectedness of our body, brain and mind to healthy movement and exercise with a discussion on self-limiting beliefs and intuitive heart healing.   What you’ll learn in this episode:

• How choosing healing over fear can help you break down destructive or unproductive habits.
• Life transitions and grief may have a co-dependent relationship with your exercise or your lack of exercise
• Self identification is a challenge as a former athlete dealing with previous injuries
• Intuitive awareness 

  Links of interest: Meredith’s Intuitive Awareness opt-in to receive free PDF guide  https://www.highervibrationsva.com/book-an-appointment/   Meredith on instagram for the Daily Message  https://www.instagram.com/p/BxfiWftBBWh/?igshid=n0eb4010ej5v   Movement Pathways course- live and online https://jennschwartz.kartra.com/page/registerJune   Gnostic beliefs http://www.christiancourier.ca/columns-op-ed/entry/gnosticism-and-the-human-body   Book your Float in Alexandria Virginia with referral code bk-978059 for a discount https://synergyfloatcenter.com/services/flotation-therapy/

Join Meredith McDonough and Jenn for a look at how so many of us are letting our personal blindspots keep us in a cycle of bad exercise.

This episode is packed with soulful energy of Jenn’s fitness journey along with a description of specific cognitive blocks that kept her and many of her clients from achieving fulfillment with exercise.   She discusses a wide variety of topics related to being held back by personal blind spots; fitness codependency, the placebo effect, the stress adaptation curve and how a major life trauma fueled her Think Fit. Be Fit inspiration.   Links of interest: [Freebie! ]. Download the “The 4 Things Holding You back from a Full Injury Recovery” https://jennschwartz.kartra.com/page/injuryrecovery1   [Learning opportunity!] Register for the Movement Pathways course in Alexandria Virginia or online pre-sale! https://jennschwartz.kartra.com/page/registerJune   Stanford Pain Medicine on Twitter https://twitter.com/StanfordPain   Jenn on Instagram https://www.instagram.com/impact_your_fitness/

This episode is packed with soulful energy of Jenn’s fitness journey along with a description of specific cognitive blocks that kept her and many of her clients from achieving fulfillment with exercise.   She discusses a wide variety of topics related to being held back by personal blind spots; fitness codependency, the placebo effect, the stress adaptation curve and how a major life trauma fueled her Think Fit. Be Fit inspiration.   Links of interest: [Freebie! ]. Download the “The 4 Things Holding You back from a Full Injury Recovery” https://jennschwartz.kartra.com/page/injuryrecovery1   [Learning opportunity!] Register for the Movement Pathways course in Alexandria Virginia or online pre-sale! https://jennschwartz.kartra.com/page/registerJune   Stanford Pain Medicine on Twitter https://twitter.com/StanfordPain   Jenn on Instagram https://www.instagram.com/impact_your_fitness/

Those of us with previous injuries can’t afford to waste time in the gym on what we ’think’ should be working, The ability to maintain and gain physical strength for our entire body is not born from a reactive or passive process.  This episode is dedicated to exercises that create a healing stimulus, which belongs in your Active Recovery routine in order to perform well on all aspects of your fitness for the long-term.

 

Benefits to having Active Recovery part of your workout regimen:

• The opportunity to rehearse exercises that are difficult and work on the pieces of full performance of that exercise
• Improving the chances of consistent exercise and exercise longevity by preventing a lot of muscle soreness
• Improving flexibility & strength
• Building resistance to injury

What you’ll learn in this episode:

• Why NSAIDS are a bad idea for muscle soreness
• 2 concepts that most trainers and therapists do not teach when it comes to managing chronic injury
• Why tendon strength and recovery might matter more than muscle recovery
• Being specific and detailed is the foundation for making your efforts worthwhile in Active Recovery.  
• Building resistance to injury by being specific about the decisions of taking a proactive approach not only in our intention but in our effort at helping our body recover from exercise

 

Links of interest:

 

Sign up for the Movement Pathways course in Alexandria Virginia:

Local Motion Project

Sign up link

Sign up for the Movement Pathways mailing list to get access to the future online offerings:

Learn more about Tendons from this UC Davis Biochemical Physiology Professor

http://www.mysportscience.com/single-post/2017/03/15/Using-gelatin-to-improve-performance-prevent-injury-and-accelerate-return-to-play

Strategic Goal Grid download

Muscle and tendon Mechanical Properties