Think Fit. Be Fit.

Sustainable healthy habits require more than intention, it’s being humble and open to the process of change. The readiness to change means getting out of your own way.  This is a process that you must own by letting go of your bias (what you think you know about fitness) and forgiving yourself of past failures.

In this episode of 'Lab of Me" Jenn talks through using self-acceptance and the Strategic Goal Grid as a way to make your process of self-growth and fitness goals a successful one.  

What you'll learn from this episode:

- A useful tool for gaining a professional mindset on goal-setting and achievement

- How I have organized my limitations to conquer them or work around them

- Some cool assessment products that utilize DNA, blood work, and body fat analysis

Featured on the show:

• Come hang out on Instagram with me! @impact_your_fitness
• Let’s chat on Twitter!  @jennimpact
• Download a copy of the Strategic Goal Grid, email: [email protected]
• Do you need help with avoiding hand injury and lifting? Email: [email protected]

Tim Ferris, listing your fears

https://www.entrepreneur.com/article/286123

https://www.ted.com/talks/tim_ferriss_why_you_should_define_your_fears_instead_of_your_goals?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

State of Obesity

Obesity trends

Activated Charcoal- team #Nohangover

https://draxe.com/activated-charcoal-uses/

InBody fat analysis

https://www.sandandsteelfitness.com/product/inbody-scan/

Other assessments- DNA and blood

Check out this naturopathic doctor

It all comes down to this: it's not what you do, but how you do it.  Here's a breath of fresh air: Exercise is a response to a demand. And the fact is that the more you understand the mechanisms of the response and controls of the demand, the more results you will have to celebrate and the more progress you can make.  Enter the Think Fit Be Fit. model to applying exercise physiology to everyday fitness.

You probably aren't the only one worried about a nebulous workout goal: lose weight/burn calories/insert latest toning trend. A fixed mindset on long-term changes or your human potential is a quick recipe for losing focus and going off-track especially when it comes to nebulous fitness goals.  

What you'll learn from this episode:

-My authentic practice on mindset for long-term and consistent results.

-There are scientific research publications that show isometric exercise can impact muscle growth and decrease pain in very little time.

-How I explain to my clients that they can embrace small changes and become more receptive to the benefits of exercise every single day.

Shownotes

9:00 The Think Fit. Be Fit philosophy on making consistent progress in the gym/ micro-adaptions

15:00 The software and hardware of muscle adaptation. The changes of the brain can make our bodies more fit!

17:30 The body's ability to change- don't forget the basics!

22:30 Isometrics- a way to capture quick fitness responses and results.  

Featured on the show:

• Follow me on Facebook! https://www.facebook.com/ImpactYourFitness/
• Come hang out on Instagram with me! https://www.instagram.com/impact_your_fitness/
• If you want to start using isometrics right away, message me for my trial program. email: [email protected]

SVZ Internal Performance Center quote

https://www.instagram.com/p/Bl5qsjhFIy5/?utm_source=ig_web_copy_link

Research that was mentioned

1. Female study of 20 sets of 6 isometric contractions on knee extension machine

https://www.ncbi.nlm.nih.gov/pubmed/17107821

1. Isometric exercises help chronic low back pain.  Pain was reduced and postural changes were seen in the brain

https://www.researchgate.net/publication/302982700_Influence_of_paravertebral_muscles_training_on_brain_plasticity_and_postural_control_in_chronic_low_back_pain

1. Isometric handgrip training improves hypertensive patients' blood pressure in as little as 2 minutes per day

https://www.ncbi.nlm.nih.gov/pubmed/22260503

Special thanks to Jennifer Novak for resources and sparking many conversations on the benefits of isometric exercise

http://www.symmetryperformance.com/about/bio.html

It all comes down to this: it's not what you do, but how you do it.  Here's a breath of fresh air: Exercise is a response to a demand. And the fact is that the more you understand the mechanisms of the response and controls of the demand, the more results you will have to celebrate and the more progress you can make.  Enter the Think Fit Be Fit. model to applying exercise physiology to everyday fitness.

You probably aren't the only one worried about a nebulous workout goal: lose weight/burn calories/insert latest toning trend. A fixed mindset on long-term changes or your human potential is a quick recipe for losing focus and going off-track especially when it comes to nebulous fitness goals.  

What you'll learn from this episode:

-My authentic practice on mindset for long-term and consistent results.

-There are scientific research publications that show isometric exercise can impact muscle growth and decrease pain in very little time.

-How I explain to my clients that they can embrace small changes and become more receptive to the benefits of exercise every single day.

Shownotes

9:00 The Think Fit. Be Fit philosophy on making consistent progress in the gym/ micro-adaptions

15:00 The software and hardware of muscle adaptation. The changes of the brain can make our bodies more fit!

17:30 The body's ability to change- don't forget the basics!

22:30 Isometrics- a way to capture quick fitness responses and results.  

Featured on the show:

• Follow me on Facebook! https://www.facebook.com/ImpactYourFitness/
• Come hang out on Instagram with me! https://www.instagram.com/impact_your_fitness/
• If you want to start using isometrics right away, message me for my trial program. email: [email protected]

SVZ Internal Performance Center quote

https://www.instagram.com/p/Bl5qsjhFIy5/?utm_source=ig_web_copy_link

Research that was mentioned

1. Female study of 20 sets of 6 isometric contractions on knee extension machine

https://www.ncbi.nlm.nih.gov/pubmed/17107821

1. Isometric exercises help chronic low back pain.  Pain was reduced and postural changes were seen in the brain

https://www.researchgate.net/publication/302982700_Influence_of_paravertebral_muscles_training_on_brain_plasticity_and_postural_control_in_chronic_low_back_pain

1. Isometric handgrip training improves hypertensive patients' blood pressure in as little as 2 minutes per day

https://www.ncbi.nlm.nih.gov/pubmed/22260503

Special thanks to Jennifer Novak for resources and sparking many conversations on the benefits of isometric exercise

http://www.symmetryperformance.com/about/bio.html

Finding the right balance in your warm-up can be confusing.  Join Jenn and Katie on a discussion of finding the right amount of body awareness, ensuring exercise safety, and building confidence to take some risk despite old injuries.  

In this episode of Lab of Us Jenn talks with her Muscle Activation Techniques™ colleague, Katie Wiggs of Indianapolis.  Katie is not only an MAT™ specialist with a holistic approach to full-body wellness and pain-free exercise, she is an experienced endurance athlete and obstacle race competitor.  

Jenn and Katie offer sage advice on overcoming obstacles, mental and physical, when it comes to formulating a good warm-up.  They also dive into a specific type of strength training, Progressive Loading or Progressive Overloading that Katie and Jenn both believe is the secret to a strong body and gym longevity.

As you listen, keep an ear out for these highlights throughout the Podcast:

2:15 meet Katie Wiggs, Master Level MAT™ specialist in Indianapolis, Be Your own Superhero

9:15 The big ideas of warming-up: Progressive Loading, Pre-Game, Movement Pathways and Priming

11:30 A mindful warm-up is the best place to start, what's your goal for today?

15:20 The downside of being too mindful!  The mental game of getting over a weakness

20: Strength is a solid foundation that will make a the routine of transitioning to a kick ass workout/event

28:00 Dealing with mental blocks

30:00 Progressive loading

Follow Katie and Jenn here!

Katie in Indianapolis

https://www.facebook.com/katienolimits/

https://www.nolimitsfitnessandhealth.com/

Jenn in the Washington DC and area

https://www.instagram.com/impact_your_fitness/

https://www.facebook.com/ImpactYourFitness/

Finding the right balance in your warm-up can be confusing.  Join Jenn and Katie on a discussion of finding the right amount of body awareness, ensuring exercise safety, and building confidence to take some risk despite old injuries.  

In this episode of Lab of Us Jenn talks with her Muscle Activation Techniques™ colleague, Katie Wiggs of Indianapolis.  Katie is not only an MAT™ specialist with a holistic approach to full-body wellness and pain-free exercise, she is an experienced endurance athlete and obstacle race competitor.  

Jenn and Katie offer sage advice on overcoming obstacles, mental and physical, when it comes to formulating a good warm-up.  They also dive into a specific type of strength training, Progressive Loading or Progressive Overloading that Katie and Jenn both believe is the secret to a strong body and gym longevity.

As you listen, keep an ear out for these highlights throughout the Podcast:

2:15 meet Katie Wiggs, Master Level MAT™ specialist in Indianapolis, Be Your own Superhero

9:15 The big ideas of warming-up: Progressive Loading, Pre-Game, Movement Pathways and Priming

11:30 A mindful warm-up is the best place to start, what's your goal for today?

15:20 The downside of being too mindful!  The mental game of getting over a weakness

20: Strength is a solid foundation that will make a the routine of transitioning to a kick ass workout/event

28:00 Dealing with mental blocks

30:00 Progressive loading

Follow Katie and Jenn here!

Katie in Indianapolis

https://www.facebook.com/katienolimits/

https://www.nolimitsfitnessandhealth.com/

Jenn in the Washington DC and area

https://www.instagram.com/impact_your_fitness/

https://www.facebook.com/ImpactYourFitness/

As if exercise isn't good enough- when perceived benefits are matched with specific and perhaps measurable goals there are even more wins.  In this episode Jenn Schwartz of Impact Your Fitness and Producer Ted talk through a little known phenomena called Post Activation Potentiation and how to get it into your warm-up strategy.

Most of us know that a good warm-up can contribute to a safe workout.  That might be just well enough for some people, but for those of us that want to feel and look good, the warm-up time is a great opportunity to take advantage of the 'human adaptation machine'.  The best warm-ups for our exercise can occur when science and sound logic create a simple sophisticated muscle activation upgrade that enhances your workout, insures you against injury and elicits health-inducing benefits.

Where to find Jenn

Follow on Instagram

Follow on Medium

Here’s a rundown of episode #08

11:40 Warming up ideas that stick with us

14:00 #SpockyourWarmup  when you want health benefits and hormone production and maybe even body composition exercise directives

19:40 PAP history and definition, PAP is priming the system to adapt

23:00 Jenn's short workout

32:00 the difference between feeling great and feeling that exercise is helping you feel good

40:00 Addressing muscle memory and context in a warm-up

Link of interest

Great article on PAP by Bret Contreras

https://bretcontreras.com/post-activation-potentiation-theory-and-application/

In this episode of Lab of You- the best ways to warm up- Jenn covers the necessity of a warm-up that can help with injury prevention and priming a meaningful workout.  Jenn Schwartz of Impact Your Fitness, believes that exercise can be enjoyable, healthy, fun, and beneficial without being painful or questionable.  

You don't need to reinvent the wheel to formulate a quality warm-up.  It can be as simple as being more precise in your workout intentions and implementing a congruent and progressive exercise strategy.

Think of warm ups as transitions- mentally and physically- to a health-inducing or arduous sport-arousing workout.

Here's the 3 step process with the end in mind that exercise should feel good and that some self-experimentation could be the key to a solid warm-up.

1.  Compare and take note of your 'range of motion', what's available on the left side of the body vs the right and vice versa
2.  Mobilize the tight areas, if necessary, and identify the safe zone for moving optimally
3.  Optimize the body to move well with the methods of 'Priming', Movement Pathway' or 'Pre-gaming'

Read more about Jenn here

Follow on Instagram

Follow on Medium

Here’s a rundown of episode #07

1:20 Seamless transition vs the traditional way of mindless jumping around or 'cardio'

4:00 Depends on the goal!

check out the Exercise Continuum episode

5:40 Warming-up with injury prevention in mind

8:50 With the end in mind- the warm-up with overall exercise satisfaction in mind.

9:40 Self experimentation for your warm-up directive- tapping into self improvement to find the best warm-up for your goals

12:50 3 ways to focus your warm-ups

19:00 Do you respond negatively to workouts? Build a safety context for your nervous system before working out

21:00 Priming with isometrics and Post Activation Potentiation

(I went on a praising rant on the isometrics here...lol, they're the best!)

This is my most used isometric for myself and clients

https://www.instagram.com/p/BHM2PKXBoVR/

Links of interest

All Exercise Exists on a Continuum http://traffic.libsyn.com/force-cdn/ec/thinkfitbefit/The_Exercise_Continuum.mp3?dest-id=710784

Pain Science

https://www.painscience.com/articles/injury-prevention.php

Read this awesome article about isometrics

https://thibarmy.com/isometrics-underrated-training-tool/

As if exercise isn't good enough- when perceived benefits are matched with specific and perhaps measurable goals there are even more wins.  In this episode Jenn Schwartz of Impact Your Fitness and Producer Ted talk through a little known phenomena called Post Activation Potentiation and how to get it into your warm-up strategy.

Most of us know that a good warm-up can contribute to a safe workout.  That might be just well enough for some people, but for those of us that want to feel and look good, the warm-up time is a great opportunity to take advantage of the 'human adaptation machine'.  The best warm-ups for our exercise can occur when science and sound logic create a simple sophisticated muscle activation upgrade that enhances your workout, insures you against injury and elicits health-inducing benefits.

Where to find Jenn

Follow on Instagram

Follow on Medium

Here’s a rundown of episode #08

11:40 Warming up ideas that stick with us

14:00 #SpockyourWarmup  when you want health benefits and hormone production and maybe even body composition exercise directives

19:40 PAP history and definition, PAP is priming the system to adapt

23:00 Jenn's short workout

32:00 the difference between feeling great and feeling that exercise is helping you feel good

40:00 Addressing muscle memory and context in a warm-up

Link of interest

Great article on PAP by Bret Contreras

https://bretcontreras.com/post-activation-potentiation-theory-and-application/

In this episode of Lab of You- the best ways to warm up- Jenn covers the necessity of a warm-up that can help with injury prevention and priming a meaningful workout.  Jenn Schwartz of Impact Your Fitness, believes that exercise can be enjoyable, healthy, fun, and beneficial without being painful or questionable.  

You don't need to reinvent the wheel to formulate a quality warm-up.  It can be as simple as being more precise in your workout intentions and implementing a congruent and progressive exercise strategy.

Think of warm ups as transitions- mentally and physically- to a health-inducing or arduous sport-arousing workout.

Here's the 3 step process with the end in mind that exercise should feel good and that some self-experimentation could be the key to a solid warm-up.

1.  Compare and take note of your 'range of motion', what's available on the left side of the body vs the right and vice versa
2.  Mobilize the tight areas, if necessary, and identify the safe zone for moving optimally
3.  Optimize the body to move well with the methods of 'Priming', Movement Pathway' or 'Pre-gaming'

Read more about Jenn here

Follow on Instagram

Follow on Medium

Here’s a rundown of episode #07

1:20 Seamless transition vs the traditional way of mindless jumping around or 'cardio'

4:00 Depends on the goal!

check out the Exercise Continuum episode

5:40 Warming-up with injury prevention in mind

8:50 With the end in mind- the warm-up with overall exercise satisfaction in mind.

9:40 Self experimentation for your warm-up directive- tapping into self improvement to find the best warm-up for your goals

12:50 3 ways to focus your warm-ups

19:00 Do you respond negatively to workouts? Build a safety context for your nervous system before working out

21:00 Priming with isometrics and Post Activation Potentiation

(I went on a praising rant on the isometrics here...lol, they're the best!)

This is my most used isometric for myself and clients

https://www.instagram.com/p/BHM2PKXBoVR/

Links of interest

All Exercise Exists on a Continuum http://traffic.libsyn.com/force-cdn/ec/thinkfitbefit/The_Exercise_Continuum.mp3?dest-id=710784

Pain Science

https://www.painscience.com/articles/injury-prevention.php

Read this awesome article about isometrics

https://thibarmy.com/isometrics-underrated-training-tool/

Jenn is hosting her weightlifting coach Rachel for a talk on building trust and confidence with the body through weightlifting.  This is packed full of vision, reflection, humility and commitment.

Weightlifting in this sense is Olympic Lifting.  The conversation is about empowerment of a strong physical body and the fat losses being a secondary benefit.

Jenn and Rachel discuss this and much more about their journeys to strong.

Part 1

0-Jenn's long intro and reflection

6:15 Rachel's intro and weightlifting

7:45 Our way to zen

Part 2

10:20 Fuel the fire of trust, weightlifting builds courage and patience.  It's therapeutic properties.

16:13 Rachel discusses her experience with endometriosis, hypothyroidism and exercise

20:10 Listening to your body is important! Takeaway tips

22:30 Addiction and exercise to seeing the light of body empowerment

Part 3

24:00 Managing a lifting mindset while dealing with chronic issues

25:13 Nervous system and menstrual cycle role in mindset and mindfulness

26:58 Thoughts on assessing before exercise

30:56 Method for trusting and testing the mind body connection

Referencing integrative health journal that supports exercise and diet for endometriosis and estrogen based issues

http://www.imjournal.com/resources/web_pdfs/popular/1008_evans.pdf

35:30 Brain's influence on exercise

Spark http://www.johnratey.com/

41:00 Pain and movement, learning to trust is so important!!!

42:30 Correction The Pain Handbook, correct name Explaining Pain

https://www.bodyinmind.org/wp-content/uploads/Moseley-Butler-2015-J-Pain-15-years-of-explaining-pain.pdf

44:04 DIMS and SIMS https://noijam.com/2015/03/12/dim-sims/

http://www.noigroup.com/en/Store

Other resources:

Find Rachel on Instagram

https://www.instagram.com/r_garmon/?hl=en

Pain and the brain, short video on DIMS

https://youtu.be/7eQpRZxXv2g

Read more on Jenn’s blog about pain and movement

https://www.impactyourfitness.net/single-post/2017/10/26/Changing-the-Conversation-about-Joint-Pain