are the New Progressions
By Bill Sonnemaker, MS
The famous Italian Philosopher Michael
Leonardi once said “in order to progress, one must first
regress.” In these trying economic, social, and political
times this principle makes a lot of sense. I believe the message
he was trying to convey is that in order for us to get ahead we
must first make sure we are whole. In other words we must fix
the the problem and not merely put a band aid on it.
This concept of “wholeness”
fits perfectly into our world of exercise science. Even more specifically
it highlights the need to fix the underlying root cause of the
problem and not merely treat the symptoms as we often like to
As Exercise Physiologists, Personal
Trainers, Strength Coaches, Business Owners, and Educators we
all wear many hats. However, regardless of the hat we wear we
always look for ROI (Return on Investment) when working with our
various populations and adding new equipment into our training
facilities. We measure ROI not just monetarily but in the form
of variety and usage. By variety and usage I mean the ability
for one piece of equipment to be useable in some form or fashion
with all the populations that utilize our services, and therefore,
the ability to regress and progress becomes critical. When an
exercise tool can accomplish this it becomes so much more than
a tool. It becomes a treasure chest of tools.
Products like Redcord, ViPR, Indo
Board, Core Fitness Roller, and Trigger Point Therapy lend themselves
well to the manipulation of Acute Variables and more specifically
to the idea of regressing before progressing. By gaining the ability
to regress, we are allowed to try and identify and fix the root
cause of any given problem. They also provide a great ROI as the
total individual cost for each product ranges between $50 and
$300. Compare this to the price of a Leg Press Machine and you
are generally talking from $3500-$5,000. This is a significant
savings, In fact many of these products have begun to be considered
a modality rather than a product.
Take for example a Redcord Mini.
The Mini with or without accessories, retails between $160 and
$260. Redcord is not only a world class functional training tool
for performance and function, but it also has developed its own
neuromuscular assessment and exercise modalities for any population.
Its unique ability to fully regress and progress exercises in
a closed kinetic chain allows me to use it with anyone at any
time. With this one tool and method alone, over the past few months
I have successfully helped and trained the following populations
and professional athletes:
General Pop, Obese, Elderly, Post
Rehab, Corrective, NFL, NHL, NBA, MMA, Tennis, and Soccer.
Very few pieces of equipment lend
themselves to this type of versatility. Don’t get me wrong,
a Leg Press has its value and its place in what we do, it just
represents a smaller place on the Continuum whereas products that
have a higher ROI share more of the spotlight.
If we know how to regress
an exercise, then we also know how to progress an exercise...it
is the exact opposite. If we understand principles then we will
not get bogged down in the details, and open ourselves to achieve
a greater ROI with our equipment, while also providing consistent
services to our clientele.
SURGERY… IS IT WORTH THE RISK?
by: Geri Zatcoff, M.S.Ed., M.S., C.N.S
has now become one of the leading causes of preventable death
in the U.S. second only to smoking. With the numbers of overweight
and obese Americans continually on the rise, we now have an epidemic
of obesity that also includes vast numbers of American children.
Obesity surgery, also called bariatric
surgery has been around since the 1950’s but has gained
popularity in recent years. Doctors are lining up to learn how
to perform these lucrative surgeries and some hospitals have year-long
waiting lists of patients. There are strict criteria for who are
eligible for these various types of surgery but many patients
are willing to gain even more weight to qualify. This is an indication
desperation and of the willingness of some to resort to drastic
measures to lose weight.
The fact is weight loss surgery
produces results…..in the short term. People do lose weight
and very often, alleviate the conditions that are so often associated
with obesity such as diabetes and hypertension. However, it is
in the long term where results become variable. All too often,
patients do not receive adequate pre-surgery counseling on what
can only be described as drastic, life altering changes that will
be made to their lifestyle and to their anatomy. These anatomical
changes can cause significant vitamin and mineral deficiencies
and a host of other problems. According to the American Society
of Bariatric Surgeons, obesity surgery is "behavioral surgery"
and as such, the outcome is largely independent of the
skill of the surgeon. What does this mean? It means that a positive
outcome of the surgery, or in other words, long-term maintenance
of weight-loss, is dependent on the skill of the patient in handling
whatever issues arise post-surgery. Since most morbidly obese
patients have binge-eating disorder, failure by the patient to
address the psychological issues associated with overeating pre-surgery
can result in a return to previous behaviors and subsequent weight-gain
This doesn’t mean that everyone
who has the surgery (surgeries, there are several types) will
gain the weight back. In the beginning, the anatomical changes
to the stomach for example, force the patient to restrict food
intake to very small amounts. Over time, however, the body adapts
and intake can be increased. Those who take the time to adequately
prepare themselves before surgery may find it easier to adhere
to a prescribed regimen post surgery. But few programs exist that
address the pre-operative preparation and nutritional needs of
these patients. They are over-fed and undernourished; ninety percent
have fatty infiltration of the liver. Surgery of any type is very
stressful on the body and especially so for obese patients. Losing
vast amounts of weight by what is essentially starvation puts
additional stress on these patients physically as well as mentally.
Morbidly obese patients who
are successful in losing large amounts of weight have an improved
quality of life that was unimaginable to them before. For many,
it is the only method that works. Doesn’t it make sense
that if someone is willing to endure what these patients must
endure, they would take some measures to ensure that their suffering
would be alleviated permanently? Whose responsibility is it to
ensure that these patients are prepared and adequately educated
about the long-term consequences of surgery? Isn’t it a
shame that so many are willing to risk their long-term health
and even their lives for what may be a quick fix….only to
gain back the weight? It’s tragic.
Professional of the
Month:Steve Holmsen (Co-Developer of P90X2, Personal Trainer, &
Holmsen is the Co-Developer of P90X2 ,the sequel to P90X which
is the biggest selling fitness product in history. He is a National
Academy of Sports Medicine Certified Personal Trainer and a Fitness
Educator for the Professional Fitness Institute.
Steve utilizes corrective movement
solutions to give people pain relief from joint discomfort and
allow them to perform their best regardless of their level of
fitness. His clients range from all walks of life, senior citizens
to professional athletes to corporations. As such Steve’s
experience lends itself well to helping anyone, no matter what
ability level or limitations they have.
Steve currently lives in Las Vegas
where he met his wife Jennifer five years ago. Jennifer changed
his life by inspiring him to become a corrective exercise specialist.
Steve’s passion is getting people out of pain through myofascial
release(foam rolling) and neuromuscular reprogramming. He restores
proper function in the body by showing people how they were designed
To resolve the physical limitations and turn back the clock to
the times you moved the very best in your life. If we move easily
we do not feel like we are aging and we are motivated to move
that much more because it feels that good.
Steve’s Vision: To
enable society to feel that good about movement that the obesity
issue will become a thing of the past.
Steve, Why do you love
foam rolling so much? Steve’s teaching method transforms
lives. “You go from feeling like the tin man, all stiff
and creaky to a well oiled machine that moves with accuracy, precision
and confidence. You turn your biological clock back to realize
your true potential and capabilities. There is nothing more rewarding
than giving people that physical empowerment which translates
into liberating yourself from your limiting beliefs.”
Steve works with individuals,
groups, and companies to realize their potential. He is expanding
into the Health and Safety market with corrective movement programs
to mitigate risk for ski resort employees, specifically ski/snowboard
instructors, ski patrol, and lift attendants. By addressing the
main physical culprits responsible for down days and decreased
productivity, which are overuse of quads and underuse of glutes
and core. This scenario creates shearing and compressive forces
on the knees and dramatically increases susceptibility to knee
injuries. This also applies to the general population. The other
major component that affects 85 percent of the population is back
pain which is addressed by stabilizing the pelvis and activating
the core which dramatically increases balance and reduces/eliminates
back pain. Steve utilizes a systematic approach by identifying
faulty movement patterns contributing to joint discomfort/pain.
By balancing out the muscular structure and reinforcing pain free
movements an end can be put to the cycle of pain and injury.
To educate and provide the tools to empower people to move better
than they ever have in their lives. My kind of training is the
missing link because I find and correct the source of joint pain
by changing the mechanics of movement. One of my dreams to get
these simple, duplicatable solutions to the public has been realized
in the manifestation of P90X2. I co-developed P90X2 with my good
friend Tony Horton who was a ski client of mine when I taught
skiing in Jackson Hole. He was in my Steep Camp group which takes
people to their skiing limits on the steepest, most technical
terrain in the United States. Tony and I hit it off and now you
can benefit from the fruits of our collaboration in P90X2 available
now at www.beachbodycoach.com/holmsenfit
Testimonial from the Famous Tony Horton….. "Steve Holmsen is the Dr. Jekyll of fitness. His
incredible wife and partner Jennifer is equally adept. Together
they are some of most creative minds in exercise science today.
I've been working with Steve and Jennifer for 6 years and because
of this dynamic duo my power and core strength has never been
better. They were key players in the development of P90X2 and
I continue to seek their knowledge for the latest and greatest
in the world of health and fitness. I highly recommend working
with Steve and Jennifer if your goal is to work with the best!"
Tony Horton Creator of P90X and Author of BRING IT
Scott Colby's Amazing 50-10 Fat Burning
Interval Circuit Workout
Scott is a a certified personal
trainer who specializes in helping frustrated and confused men
and women finally achieve the toned, tight, sexy body they’ve
always wanted. He's worked with literally hundreds of people both
personally as one-on-one clients and in his Women’s Only
Bootcamps in Dallas, Texas. Scott has also consulted with thousands
of men and women and helped them through his online businesses,
his teleseminars, and hisother products. Scott's latest venture
is a great new business, "Fitness Adventures USA" providing
healthy vacations and active fitness adventures all over the United
States. You can find out more information about the fitness vacations
http://www.FitnessAdventuresUSA.com Scott holds a Masters
Degree from the University of Virginia specializing in Biomechanics
and has over 10 years of experience in conducting research in
Kids Health & Fitness
Training Children - They
are not small adults by David Bluman
not going to go into a long description of training children,
or the epidemic we face regarding their obesity. The statistics
are staggering and getting worse. Schools have changed their lunch
menus, the Obama’s have grant incentives and money.
We all know that combining exercise
science, nutrition, strength training, athletic training, and
games are important. Creating environments that habits are formed,
esteem is preserved and healthy competition is involved. Not every
child is a world class athlete. I’ve watched parents and
coaches who are creating specialization, one sport, one skill,
in hopes of their child or one that they are working with reaches
the pinnacle of those skills. What about the other 99%? They need
activity, lifelong habits, education, and healthy sense of accomplishment
JUST for moving and staying healthy and fit so they have this
for the rest of their lives!
Pure and simple, it all boils down
to education. Children’s programs should include the following:
basic education about anatomy, exercise physiology, and kinesiology.
Trainers, teachers and coaches should monitor exercise intensity,
nutrition and hydration. Strength training protocols should also
be followed. Most importantly the programs need to be FUN. It
is up to us to teachers, coaches, and trainers to flip the statistics
through education and FUN! How do we do this? By learning the
how to’s and the why’s of working with children. Most
of us have learned how to train adults, but most of us think all
we need to do is modify that information. In some cases yes, but
for the most part no. K-12 groups are not physically, mentally,
emotionally, or even physiologically full grown. Kids are not
mini versions of us.
Buddy Lee, and Pete Trapani gave the US. Army a proposal for a
3 day Children’s Training Program and Family Health Day.
That was last year. They were the only proposers to get called
for the oral presentation. Their course is about educating you;
The Phys Ed teacher with out of date information and/or stagnation
and years of frustration or limited equipment due to budget cuts.
It’s for the fitness professional who can make a difference
armed with the right tools; the coach and martial arts teacher
who also needs the foundation or to rethink how you teach and
Recipe of the Month:
Pumpkin Sage Polenta
By: Benson Goodwyn (Owner
of Bens BBQ & Catering)
2 1/2 cups of low-fat milk
2 cups of water
3/4 cup canned of fresh pumpkin
2 teaspoon of salt
2 teaspoon of ground nutmeg
2 teaspoon of ground ginger
2 teaspoon of cinnamon
1/4 cups of instant dry polenta
1 1/2 cup grated fresh parmesan cheese
2 tablespoons low fat cream cheese
1 tablespoon chopped fresh sage
Bring milk and water to a boil in a sauce pan over medium heat.
Add pumpkin and salt; stir with whisk.
Reduce to low heat and slowly stir in polenta.
Cook for about one minute or until thick.
Remove from heat.
Stir in a cup of the parmesan and all of the cream cheese and
Top with remainder of parmesan.
it's Important to Train Balance?
by Judi Ulrey
you ever slipped and fallen? Did you hurt yourself? Not fun, eh?
As we get older the consequences of falling can be more severe.
The good news is that we can improve our balance at any stage
in life, and it improves your quality of life any time. Slips
and falls aren’t just a hazard of age; consider the workplace
More good news: Practice balance
and you’ll be doing great strength training too. Many balance
exercises are effective for building both leg and upper body strength.
Remember, the stronger a muscle is the better able it is to protect
a joint from injury. It’s a win-win-win.
There’s also a correlation between core strength and balance.
Your balance starts at your body’s center. So strengthening
your abs, back, hips and glutes (bum) are the foundation for stability.
Like so many things in life, good
balance requires consistent practice. It’s not hard –
you just have to regularly give it your attention. So take a peek
at some of the following exercises and make it a point to “balance”
during the lulls in your days.
Tip Toes - Stand on your tip toes.
Hold. Next bring your arms up in front of you. Slowly twist to
the right, keeping your arms in front of you. Then left. Bend
your knees. Do all the above with your eyes closed. (Whoa! That
makes a difference, huh??)
Knee to Chest - While standing
tall, slowly bring your knee to your chest. Then swing your knee
to the side. Change sides.
One Foot - While standing tall, lift one foot out in front of
you. Next to the side. Then to the back. Remember to keep your
head high, shoulders back, and abs tucked.
Pick up Stix - Place a cup, a can
o’ beans, or other similar object 12”-18” in
front of one foot. Lift the other foot and slowly bend forward
and pick up the cup, then s-l-o-w-l-y come back up.
T-Pose - While your foot is lifted
behind you, raise your arms above your head. Keeping your leg
in line with your torso, slowly bend forward into a “T”.
This is an advanced move so don’t get frustrated if you
can’t do it the first try. Practice makes perfect!
Yoga is a great practice because it builds strength, flexibility
and balance. Many of the poses are “awkward”, to put
it mildly. As a result, they build balance. For example, try this:
Step forward with your right foot. Keeping your shoulders back
and abs tucked, slowly raise your arms. This is a foundational
yoga pose, great for both strength and balance.
There are all kinds of toys on
the market that you can use to make your balance practice more
challenging. By adding an unstable surface you make balance ever
more elusive. Check out the following:
Bosu Ball - The Bosu Ball is half
a ball with a flat top. When you stand atop the flat, life becomes
unstable. Simply standing on this halfa ball is great balance
practice. As you improve, start doing some of your daily tasks
on the ball, like brushing your teeth and doing your strength
Wobble Board - The Wobble Board
is the same concept as the Bosu Ball, but more advanced. It’s
a mini-teeter totter. Stand on it and feel your world teeter.
The cool thing about practicing
your balance is you can practice any time, anywhere. It’s
easy to incorporate into your busy days. Try these:
• Balance on one leg while brushing your teeth.
• Balance on one foot while putting on your socks.
• Stand up and sit down without using your hands.
• Play catch or Frisbee on one foot.
• Walk along the edge of curbs.
• Walk heel-to-toe, like you’re on a balance beam.
Live Life Well.
Judi Ulrey has been sharing her passion for health and fitness,
speaking nationally and internationally to a variety of audiences,
since 1985. Today she exclusively offers web-based health education,
coaching corporate Wellness Teams in building a healthy workplace.
You'll enjoy her practical approach, down-to-earth style, and
If you’d like to experience Judi’s encouragement every
week, grab a buddy and join her an others who are trekking together.
is a weekly wellness program done with a friend. Every week you
and your buddy are given inspiration and specific instructions
for moving forward, one small step at a time. Using audio, video,
blogs and more, we help you to stay on track and move toward your
Business Basics you need
to know! How SMART are your business goals? by Frank Rotella (Founder & CEO of
key to any successful business is making your goals as concrete
as possible. This will help you focus on what’s really important.
A goal that’s well defined will be easier to visualize,
and easier to stick with.
One valuable technique for setting
clear goals in called the SMART technique. SMART is an acronym
that stands for Specific, Measurable, Attainable, Relevant, and
Specific Goals are clearly defined
and described in detail. Be precise in understanding what you
want to accomplish. “I want to save for opening my own facility”
is not a specific goal, but “I want to save the cost of
1 year worth of overhead expenses by the time I decide to open
my own facility” is clearly defined.
Measurable Goals are goals that
you should be able to track your progress and clearly know when
you’ve reached it. For example, “I want to increase
revenues” is not a measurable goal. But “I want to
increase revenues by the end of the 4th quarter” is a goal
that has a definite endpoint.
Attainable Goals are realistic
and reachable. Goals can be challenging, but you should have a
fair chance of achieving them. “I want to make $1 million
in 1 year” is not an attainable goal for many new businesses,
but “I want to make $1 million in 10 years” may well
be an attainable goal.
Relevant Goals are ones that make
sense to you, and that reflect your specific needs. Goals that
are relevant are goals you will be excited about because they
will be important to you and your business. For example, “I
want to save $25,000 for a down payment so I can own my own facility”
is an example of a goal that might be relevant.
Time: Set a time frame or deadline
for reaching your goal. “I want to open my own facility
by the end of next year” is a goal that has a clear deadline.
In order to achieve your goals
and stay on track you must be accountable for your actions. Write
down and prioritize your goals. This is a critical first step
towards putting a successful business plan into action.
Newsletter Q & A
Do I need to register
my health & fitness company trademark? If so why should I
register? Asked by Billy from Los Angeles, CA
Answered by Anthony
Verna (Attorney at Law)
What is the trademark
for the company? The good news is that the trademark
can be whatever you want. Sometimes, the trademark is the company
name. Quite often, as in Susan G. Komen for the Cure, the organization
name is the trademark. However, I am sure you have seen this disclaimer
at the bottom of many commercials: SUBWAY® is a registered
trademark of Doctor's Associates Inc. In that case, the store
that sells the products is the trademark. A trademark can also
be a logo (think of the Blue Cross & Blue Shield), a commercial
slogan, a product name, a sound (think of the sound when your
computer loads Windows or the chimes that go “N. B. C.”
that you just sang to yourself), or even a color in limited circumstances.
Do I need to register
my company’s trademark? Not necessarily. However,
without registration of a trademark, your business’ ability
to enforce its own trademarks is limited to non-existent.
There are a few reasons. The first reason is that your business
and your trademark attorney can perform a trademark search and
discuss any possible conflicts. A trademark is categorized by
fame, industry and goods/services. So there may be conflicting
marks with the one your business has chosen. Doing the work up
front will save you money on legal fees in trademark court proceedings.
The second reason is that other areas of law may touch your business
trademark. I once had a client whose trademark made a claim, which
violated Federal Trade Commission regulations. The third is that
if your business receives a federal trademark registration, federal
court is open to your business to file lawsuits against infringers,
and possibly recover triple damages.
Anthony M. Verna III is a partner at Kravitz & Verna LLC in
New York, NY. Kravitz & Verna LLC focuses on advertising,
promotion, trademark, copyright and general business law. Mr.
Verna has a Facebook business page at http://facebook.com/anthonyvernalaw
where he discusses these areas of law regularly.