Think Fit. Be Fit.

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

If you want to amp your gains from the gym, then participating in Active Recovery is a must.  Active Recovery is a blend of activities that help your body manage energy to produce changes that will get your stronger, lose fat or improve sport performance. This includes targeted exercises, mental performance concepts, quality sleep and, of course, nutrition.

You will do better at your fitness goals, whether that’s the healing process of injury recovery or training for a  competitive run, when you implement consistent Active Recovery. The vast capacities of the body’s ability to adapt are waiting for you!

What you’ll learn in this episode:

How to manage consistent workout progress if you have old injuries

How to add more value to your workouts while managing your daily stress

Jenn’s supplement stack and how she does Active Recovery within her training process

Links of interest:

Download the User’s Guide to Boutique Fitness

Learn about sleep, recovery and implementing a training process

Episode: Sleep and Recovery are No Joke

Episode: The Biggest Fallacy in Fitness

Movement Pathways Course

Oura Ring

Why We Sleep by Dr Matthew Walker

Wim Hoff breathing app

Synergy Float Center

If you want to amp your gains from the gym, then participating in Active Recovery is a must.  Active Recovery is a blend of activities that help your body manage energy to produce changes that will get your stronger, lose fat or improve sport performance. This includes targeted exercises, mental performance concepts, quality sleep and, of course, nutrition.

You will do better at your fitness goals, whether that’s the healing process of injury recovery or training for a  competitive run, when you implement consistent Active Recovery. The vast capacities of the body’s ability to adapt are waiting for you!

What you’ll learn in this episode:

How to manage consistent workout progress if you have old injuries

How to add more value to your workouts while managing your daily stress

Jenn’s supplement stack and how she does Active Recovery within her training process

Links of interest:

Download the User’s Guide to Boutique Fitness

Learn about sleep, recovery and implementing a training process

Episode: Sleep and Recovery are No Joke

Episode: The Biggest Fallacy in Fitness

Movement Pathways Course

Oura Ring

Why We Sleep by Dr Matthew Walker

Wim Hoff breathing app

Synergy Float Center

One of the most requested subjects on the podcast is teaching people to invest time and money wisely in exercise choices. A positive exercise experience is one of the main ingredients to an effective one, which is part of the reason why we are focusing on Boutique Fitness for Strength Training. Boutique Fitness is served up in small gyms that blend affordable fitness, exciting ways to move and instructor creativity. Socialization and exercise are basic needs for maintaining happiness, so why not get both in one place?  

The choices that you have in boutique fitness are just as fun or annoying as searching for a new hair stylist or finding your perfect restaurant. You can read all the reviews you want, but you won’t find many critical thinkers out there telling you what’s legit and who follows through with their promised benefits. Looking for good boutique fitness was like looking for a good foodie group on Facebook – frustrating and full of amateurs.  

Because of this problem, I prepared this guide from experience, speaking with coaches or studio owners and casually surveying my peers.  My goal is to help you make the decision for both your long and short term goals. There is a huge array of boutique fitness options, again pick your flavor, this podcast episode will focus on strength training modalities.  

What you’ll learn in this episode:

1. What Boutique Fitness modalities I have used
2. Time saving tips for testing new Boutique Fitness modalities for you
3. How to be resourceful with your time, money and effort while having fun

Links of interest:

Download the guide- The User’s Guide to Boutique Fitness- Strength Training Edition

https://jennschwartz.kartra.com/page/BoutiqueFit

Movement Pathways Course- Do you want the tools to change your body?

https://jennschwartz.kartra.com/page/movementpath

Medium article I authored on HIIT

A great piece from the NYT on HIIT

Ryan Jankowitz of RJKettlebell.com

Ascend Cycle in Del Ray Alexandria- one of my favorite boutique fitness spots!

Learn! Research on Olympic Weight Lifting

One of the most requested subjects on the podcast is teaching people to invest time and money wisely in exercise choices. A positive exercise experience is one of the main ingredients to an effective one, which is part of the reason why we are focusing on Boutique Fitness for Strength Training. Boutique Fitness is served up in small gyms that blend affordable fitness, exciting ways to move and instructor creativity. Socialization and exercise are basic needs for maintaining happiness, so why not get both in one place?  

The choices that you have in boutique fitness are just as fun or annoying as searching for a new hair stylist or finding your perfect restaurant. You can read all the reviews you want, but you won’t find many critical thinkers out there telling you what’s legit and who follows through with their promised benefits. Looking for good boutique fitness was like looking for a good foodie group on Facebook – frustrating and full of amateurs.  

Because of this problem, I prepared this guide from experience, speaking with coaches or studio owners and casually surveying my peers.  My goal is to help you make the decision for both your long and short term goals. There is a huge array of boutique fitness options, again pick your flavor, this podcast episode will focus on strength training modalities.  

What you’ll learn in this episode:

1. What Boutique Fitness modalities I have used
2. Time saving tips for testing new Boutique Fitness modalities for you
3. How to be resourceful with your time, money and effort while having fun

Links of interest:

Download the guide- The User’s Guide to Boutique Fitness- Strength Training Edition

https://jennschwartz.kartra.com/page/BoutiqueFit

Movement Pathways Course- Do you want the tools to change your body?

https://jennschwartz.kartra.com/page/movementpath

Medium article I authored on HIIT

A great piece from the NYT on HIIT

Ryan Jankowitz of RJKettlebell.com

Ascend Cycle in Del Ray Alexandria- one of my favorite boutique fitness spots!

Learn! Research on Olympic Weight Lifting

Jenn and Arash (AJ) are pretty convinced that most people don’t know how good their body is designed to feel.  Embracing the ME-search research strategy can help anyone exercise with more precision. This is a key concept if you desire the enlightenment of being in control of your health and exercise.

This episode is all about exploring curiosity and applying exercise science to being innovative and precise with your exercise.  The question is, do you have the work ethic to make it a reality?

What you’ll learn in this episode:

• a thought process that supports long term athletic and resiliency development
• vital points for working through injury recovery and implementing solid training practices.
• injury recovery advice from a licensed Athletic Trainer about an unknown brain injury consideration
• finding a balance between challenging yourself and being good to yourself
• some boss warm-up tips that combine high level lateral thinking and neurological training stimulus

Links of interest:

http://www.thebodymechanicmat.com/

https://www.instagram.com/_thebodymechanic/

Join the Movement Pathways course list and community!

https://jennschwartz.kartra.com/page/Q4u15

Jenn and Arash (AJ) are pretty convinced that most people don’t know how good their body is designed to feel.  Embracing the ME-search research strategy can help anyone exercise with more precision. This is a key concept if you desire the enlightenment of being in control of your health and exercise.

This episode is all about exploring curiosity and applying exercise science to being innovative and precise with your exercise.  The question is, do you have the work ethic to make it a reality?

What you’ll learn in this episode:

• a thought process that supports long term athletic and resiliency development
• vital points for working through injury recovery and implementing solid training practices.
• injury recovery advice from a licensed Athletic Trainer about an unknown brain injury consideration
• finding a balance between challenging yourself and being good to yourself
• some boss warm-up tips that combine high level lateral thinking and neurological training stimulus

Links of interest:

http://www.thebodymechanicmat.com/

https://www.instagram.com/_thebodymechanic/

Join the Movement Pathways course list and community!

https://jennschwartz.kartra.com/page/Q4u15

Balancing the science and application of Exercise Science starts with ME-search. Join Jenn for a Lab of Me episode as she reviews the concepts and rationale for chasing a 200 lb back squat for her 1RM.  

What you’ll learn in this episode:

Process based vs outcome fixation is not only specific steps, it is also a mindset.

ME-search is a mindset that you are pinpointing the variables that can stimulate positive changes.

Links of interest:

Read more about HRV

https://guenergy.com/pros-track-heart-rate-variability/

Trainer Evin who’s helping me with programming and periodization

https://www.instagram.com/en_vi_us/

Micronutrient testing

https://www.spectracell.com/patients/patient-micronutrient-testing/

Great resource for Exercise Science and Physiology

https://www.facebook.com/precisionhumanperformance/

A great article on self-improvement and measurable action steps

https://medium.com/personal-growth/the-scientific-argument-for-mastering-one-thing-at-a-time-d794a983dac1

Balancing the science and application of Exercise Science starts with ME-search. Join Jenn for a Lab of Me episode as she reviews the concepts and rationale for chasing a 200 lb back squat for her 1RM.  

What you’ll learn in this episode:

Process based vs outcome fixation is not only specific steps, it is also a mindset.

ME-search is a mindset that you are pinpointing the variables that can stimulate positive changes.

Links of interest:

Read more about HRV

https://guenergy.com/pros-track-heart-rate-variability/

Trainer Evin who’s helping me with programming and periodization

https://www.instagram.com/en_vi_us/

Micronutrient testing

https://www.spectracell.com/patients/patient-micronutrient-testing/

Great resource for Exercise Science and Physiology

https://www.facebook.com/precisionhumanperformance/

A great article on self-improvement and measurable action steps

https://medium.com/personal-growth/the-scientific-argument-for-mastering-one-thing-at-a-time-d794a983dac1

Pulling up sore after your weekly runs? It could be a bigger problem than you think, it could be a small fixable issue.  The answers lie within the bigger global question that Think Fit. Be Fit. wants to help you answer. How do we exercise, compete, and have fun without pain despite our old injuries? The conversation on this always comes back to owning your training process, the ultimate fitness hack to what really matters: exercise longevity.

This episode covers running topics related to injury prevention and getting stronger. The important step is that you recognize that once a sports injury is sustained that it can continue to haunt you until you address with tailored strength training and a wholistic awareness of your training process. Inside the solo-cast you will find examples of common running issues that strength training can address. However we promote the use of detailed assessments to get detailed in the strength training. If you don’t want to get deeper with your exercise and prefer to ‘just do it’ (most of us have already tried that!), then this podcast series is not for you!

What you’ll learn in this episode:

• The biomechanic foundational thought process that almost all injury prevention programs dismiss or get wrong
• The 3 mindset mistakes that athletes with chronic injury make
• Stretching isn’t as helpful as we once thought it to be

Links of interest:

Link to first running podcast

https://itunes.apple.com/us/podcast/the-common-fallacy-of-running/id1379865962?i=1000426118286&mt=2

Link to our guide on Running & Injury Prevention- includes more information on the common running issues that strength training can address and stretching myth busting- Qualifies you for purchase of our hip and spine injury prevention exercise sequences.  

https://jennschwartz.kartra.com/page/LXt18

Book an appointment for a Treadmill Analysis

https://jennschwartz.kartra.com/page/run

More Strategy to get the Stretch on Medium

https://medium.com/@jennifersimoneschwartz/a-new-mindset-for-yoga-practice-more-strategy-to-get-the-stretch-f1c3dd62b3ee

The popular podcast episode- all exercise exist on a continuum

https://itunes.apple.com/us/podcast/all-exercise-exists-on-a-continuum/id1379865962?i=1000413125060&mt=2

Get on the List!  Movement Pathways masterclass

https://jennschwartz.kartra.com/page/JKY24