Growing older in age but younger in fitness

What is the primary reason my clients don't feel like a Mack truck has hit them after a workout? My professional opinion says the FITTE principle coupled with a individualized, specicified, varied, progressive, and organized methods for all types of fitness are why they feel like the next workout is just as efficient as the last.

So, what does F.I.T.T.E stand for and how does it rate to the other modalities I mentioned? Well, let me propose another question first.  Do you train with a plan and do you fuel properly. Ok, now keep that on your mind.
F-frequency
I - Intensity
T- time/duration
T-tempo/speed
E- excitement level

1)Are you specifying your workouts for YOUR goals, 2) are you varying your workouts up every meso cycle/monthly, 3) are you focusing on progressing intentionally, are you allowing a non-linear platform for change? This all is just transformed into saying- what are you doing with your workouts and why???

If you aren't using a trainer, there are a few things to keep in mind when tackling fitness and nutrition on your own.

1) Go into the gym knowing what your goals are for that month
2) Bring fuel for after the workout, prepare a shake you can down after your workout, immediately after...think liquid protein
3) Do things you enjoy to get fit, know what you want, and be content with what you can't have if you don't work for it! 😉

Sarah Stewart's Kinetic Movement System Training: Discerning Your Learning Curve!

Sarah Stewart's Kinetic Movement System Training: Discerning Your Learning Curve!

Discerning Your Learning Curve!

This article is going to deal with you, your coachability, and how you respond to 3 things: Stimulus (internal and external factors), your Coach(es), and your lifestyle habits.


How often can you focus on the exact muscle you are working on, how the joint is feeling as it moves, and what components of your body are stabilized while doing all this?? Well, you might ask that to a room full of 100 gym goers and the answer might be "Me" from ohh, 10. Stimulus can be determined in how people are feeling (emotionally) at the moment, their inability to feel certain fibers contract at the intensity needed, or simply, what their training partner is saying to them. Some people might "feel" all those things at once, some might just be distracted easily by others around them. Point is, one way to discern your learning curve in attaining the goals you want is to realize what you DO with the stimulus presented to you. My coaching says, you are only as strong as your weakest link, so focus on what you are feeling intrinsically, learn what hurts, what prohibits, and find the distinction between perfect form and inhibited form.

Also, how many times have you been coached, but not really "took in" what you heard? In what ways could you coach have made it easier to understand what you needed to know at that particular moment? Do you enjoy your coach? These are other questions you should ask when discerning your learning curve. First of all, believe in the program. if you don't, results are hard to come by. Second, ASK questions. Find out ALL you can about what you are doing and WHY. Lastly, how can you get the most out of the program, your coach should have the answers, but if not, researching is not a bad thing. Just do it wisely, there are a LOT of opinions out there.

So, are your lifestyle habits interrupting your progression and gains? It should not be if you are focused on your goals, if you are seeking accountability with your coach or trainer, and if you are seriously making your lifestyle center around some aspects of health. What I mean by that is, are you eating clean 80% of the time or more? Does every weekend have some self control involved? Are your decisions in the drug area (tobacco and alcohol) wise?

These three discernment components will help you understand where you stand in achieving your goals. Really take a close look at your life, the way you receive instruction, and the way you actually FEEL the muscle move in your body. What ways can you improve all three to get the MOST out of your workouts and healthy living?

Good luck with everything you do!

PUSHUPS And Why NOT To Do Them On Your Knees

Many assume that doing a pushup on the knees will help them gain strength and ability to excel in military, aka "Man" pushups, one day. But, undoubtedly, this position does not really affect the ability to go into a fully stable and correct pushup at all. The reason behind this is arm lever length and the force load application due to the angle difference, in respect to the military pushup.

You will see that in knee pushups there is little core stability and lower body stability needed, in comparison. As people enter into a simple plank (position to initiate the pushup on the hands and toes, the head begins to drop, hips sag, and the upper spine rounds (upper thoracic). To learn the mechanics of the TRUE pushup, the better idea is to get into a wall pushup position and progress from there. Once you have your spine, shoulder's, hips, and feet in alignment with your head, your ability to increase reps significantly optimizes. Your trunk (meaning rib cage area down to hip complex), your thoracic cage (meaning mid-spine, rib cage, and scapula, aka shoulder blades), and your LPHC (Lumbar spine, Pelvis, Hips) all begin to increase in stability and strength as you perform correct biomechanical form!

You start at one rep and end up at 20 within a few months, just by challenging your body to hold true form with true strength!

To initiate the advancement into the pushup follow this progression:

1) Weeks 1-2, start with the wall-pushup and complete 1 minute of constant pushups three times a week. Complete 1-2 sets with 2 minutes of rest between sets. Keep tension on the chest and anterior (front) core consistently. Keep the hip complex tight, as well as the quadraceps to maximize your stability and ability to progress.

2) Weeks 3-5, begin to go to lower positions, such as a bed or table. Do the same steps as Weeks 1-2.

3) Weeks 6-10, complete three sets of table pushups, three times a week. By week 8, start moving towards the ground for military pushups.

4) Weeks 12-18, be able to successfully complete 10 pushups on the ground for three sets with 2 minutes of rest between sets, AND at least 15 pushups for one maximal set with PROPER form!

Good luck and also remember to do two pulling exercises for each PUSH exercise to balance out the body.

FUN AND USEFUL CALCULATORS

HealthActivity Calorie CalculatorCalculate the number of calories you burn for 156 activities. Fill in your weight and the average amount of time you spend working out. If you enter the time as one minute, you'll you know how many calories your body burns per minute for each activity. http://www.primusweb.com/fitnesspartner/jumpsite/calculat.htm

Asthma CalculatorThis calculator can help you determine if asthma is causing you to be out of breath. [New URL]http://www.healthcalculators.org/calculators/asthma.asp

Bladder Control CalculatorThis calculator can help you determine the reasons why you may be always looking for a bathroom. [New URL] http://www.healthcalculators.org/calculators/bladder.asp

Blood-Alcohol Content CalculatorThis calculator can help you determine your BAC [Blood-Alcohol Content]. http://www.onlineconversion.com/bac.htm

Body Fat EstimatorThis estimator uses two different methods, one based on height and weight, the other based on waist size and weight, to estimate your body fat. (Taking the results with a large grain of salt is recommended.)http://www.stevenscreek.com/goodies/pi.shtml

Body Height Weight Converter

Converts body height and body weight from American to metric and from metric to American units. http://www.albireo.ch/bodyconverter/

Body Surface Area Calculator for Medication Doses

Calculates Body Surface Area for medication doses and includes descriptive statistics. http://www.halls.md/body-surface-area/bsa.htm

Breast Cancer Risk CalculatorCalculate a woman's probability of developing breast cancer, using risk factors. http://www.halls.md/breast/risk.htm

Calorie CalculatorEnter your height, weight, age, sex and daily activity level to find your calorie calculations. http://www.stevenscreek.com/goodies/calories.shtml

Calorie Control Council's Enhanced Calorie CalculatorSearch the database for the foods you've eaten (or plan to eat) throughout the day. Calculator will generate number of calories and fat grams for your daily diet. Follow the directions at the bottom of the page. http://www.caloriescount.org/

Calories Burned, BMI and BMR CalculatorCalculate calories burned from a list of activities, plus BMI and BMR. Work in calories or kilojoules; pounds, kilograms or stones; feet or centimeters; miles or kilometers. http://caloriesperhour.com/index_burn.html

Carbohydrate CalculatorThis calculator helps you determine what is your daily carbohydrate intake requirement. http://www.healthcalculators.org/calculators/carbohydrate.asp

Caregivers' Readiness CalculatorThis calculator helps you assess your readiness to be a caregiver while helping you find practical ways to get help and learn how to cope with the stresses of caregiving. http://www.healthcalculators.org/calculators/caregiver.asp

Cholesterol Reduction Calculator

This calculator helps you determine if you are at risk for heart disease. http://www.healthcalculators.org/calculators/cholesterol.asp

Cost of Smoking CalculatorHave you got money to burn? http://www.healthcalculators.org/calculators/cigarette.asp

Depression CalculatorThis calculator will help you determine if what you're feeling is more than the blues. http://www.healthcalculators.org/calculators/depression.asp

Diabetes Type II Risk CalculatorThis calculator helps you determine if you are at risk for adult-onset diabetes. http://www.healthcalculators.org/calculators/diabetes.asp


Due Date CalculatorUse this calculator to figure out when your baby is due.http://www.babycenter.com/calculator/1523.html

Exercise Risk CalculatorUse the Exercise Risk Calculator to determine whether or not you should consult a physician before starting an exercise program. http://www.healthcalculators.org/calculators/exercise.asp

Fat Intake CalculatorWhat is your recommended daily fat intake? http://www.healthcalculators.org/calculators/fat.asp

Fiber CalculatorThis calculator helps you determine your daily fiber requirement. http://www.healthcalculators.org/calculators/fiber.asp

Food Calories and Nutrition CalculatorCalculate calories and nutrition for grocery and fast food items; enter your own food items and recipes; compare foods for high or low protein, fat, carbohydrate, fiber or sodium content; track calories burned vs. calories eaten. http://caloriesperhour.com/index_food.html

Growth Percentile CalculatorSee how your child's measurements compare to those of his or her peers. http://www.babycenter.com/growthchart/

Heart Disease Risk CalculatorThis calculator can assess the likelihood that you will experience coronary heart disease in the next 10 years. http://www.healthcalculators.org/calculators/heart_disease_risk.asp

Height Prediction CalculatorThis calculator will predict how tall a child is likely to be. You enter the child's sex, age, weight and height and the height of the child's mother and father. http://www.csgnetwork.com/heightpredictcalc.html

HIV Risk CalculatorUse the HIV risk quiz to help you determine whether you should take an HIV test. http://www.healthcalculators.org/calculators/hiv_risk.asp

Nicotine Dependency CalculatorThis nicotine dependency test will help determine your level of nicotine addiction. http://www.healthcalculators.org/calculators/nicotine.asp


Ovulation CalculatorTo help determine the time range for ovulation, this ovulation calculator takes day 14, the middle day in the spread, and the length of your cycle, as its variables. http://www.babycenter.com/calculators/ovulation/

The Postpartum Weight-Loss CalculatorHelps you determine how many calories you should eat to lose those post-baby pounds. http://www.babycenter.com/calculators/postpartumweight/

Preconception Weight Loss or Gain Calculator"Planning to get pregnant? Getting down -- or up -- to your ideal body weight can help you have a healthier pregnancy. How much should you weigh? Find out here. " http://www.babycenter.com/calculator/4193.html

Pregnancy CalendarGenerate a customized day-by-day calendar of your pregnancy based on your baby's due date. http://www.babycenter.com/calendar/

Pregnancy Weight Gain EstimatorNot sure how much weight you're supposed to gain? And where does it all go, anyway? Enter your pre-pregnancy height and weight, and you'll get an estimate. http://www.babycenter.com/calculator/1522.html

Protein CalculatorAre you eating enough protein? http://www.healthcalculators.org/calculators/protein.asp

Sleep CalculatorAre you getting the sleep you need? http://www.shape.com/tools/calc/sleep/Stress CalculatorUse the stress calculator to categorize how stressed you are. http://www.healthcalculators.org/calculators/stress.asp

Target Heart Rate CalculatorYou enter your personal statistics to find your target heart rate while exercising. http://www.stevenscreek.com/goodies/hr.shtml

Waist to Hip Ratio CalculatorAre you an apple or a pear?

PERSONAL TRAINING

Do you need specificity, individualization, progression, programs offering preventative injury cycle training, genuine and passionate approach to your goals and body, follow ups and various types of complimentary help?

This is where results happen! Training with me will give you ALL the tools for goal achievement.

How?
I reference several high quality physicians, physical therapists, specialists, and other professionals so that YOU have what you need to get where you need to go, no matter where that is.

Why is this training different?
The genuine approach and technique training is carried out with each client, no matter what environment you train in. So, if you like camps, but need a more specific touch, there are 5 to choose from. If you desire group training or one on one, there are time slots that you might have to wait on, but depending on your flexibility, perhaps not. I find ways to get you on your feet, no matter what my time constraint.

Why is it important that you begin navigating your goal NOW?
Most Americans will admit they want to start but don't have the spark to learn HOW to start. You need a professional to guide you in the right direction, regardless of whether you pay them ongoing fees. You need accountability so that the right people, who care about you, will keep you on the path to your goal. We are tempted to live a life of luxery and extravagance. What provides us the ammunition for aiming and HITTING our target is a PLAN. Your plan has to be FOR you, not generic. Reading and researching what works for others is great, but when it comes to what is in your CORE being, the root of excitement for you, a pure life led by conscience decision making is only reached BY you! Start by calling someone you trust, engage yourself in activities that are exciting and provide a healthy heart, and then call a professional to guide you.

WITH THE PURCHASE OF ANY TRAINING PACKAGE, EACH CLIENT RECEIVES THE FOLLOWING:

Body Fat composition testing
Movement pattern analysis
Strength, endurance, and performance testing
Precision progression
Systematic Programming

TYPES OF TRAINING:

1 on 1
2-3 on 1
Bootcamps
Clinics and seminars
Weekend-week long Adventure Trips
Day Trips

My services will be filled with quality time focused on your goals. If you are serious about results and are commited to what it takes to achieve, you will develop a new standard for optimal fitness and wellness. I look forward to serving you as a client.Please call me to find out more or to schedule.

SARAH

512-797-1933