"Expressing your value to a potential client on the treadmill"

By: Angelo Grinceri - Intrinsic Strength Training�

I am going to explain that heel striking into the ground from an over extended running stride 1000+ steps per mile can lead to pain in the shin, knee, hip, and/or back.  If you are looking to extend the longevity of your running career, you should take the time to practice forefoot running.  The forefoot is designed to absorb the forces of impact created while running.

What I am saying:

    The entire foot should be used for running and walking.

    The forefoot and ankle are used to absorb impact through gait while using muscles and tendons through proper function.

    Proper foot and ankle function will require more energy.

    The forefoot should come in contract with the ground before the heel.  As the forefoot adjusts to the ground through gait the heel follows.

What I am NOT saying:

    Avoid heel contact with the ground by only using the forefoot.

    Maintain a tip toe position while running.

    Changing your run stride and contact points will be easy.

Sprinting is a perfect example of our Intrinsic Strength, it requires a synergistic collaboration of every joint, every muscle, and every tendon to produce an amazing amount of power.  While sprinting, the heel does not come in contact with the ground.  The forefoot is able absorb the impact of the body while simultaneously transferring all of the bodies energy into the ground, this is quite an amazing thing that we take for granted!  This biomechanical masterpiece is designed to deliver force and absorb impact while adapting to changing surfaces.

A question I like to ask: If the forefoot and ankle are capable and designed to transfer force into the ground as well as absorb impact through gait ...Why do we rely on our heel to absorb impact while running at a slower pace and longer duration?

These same mechanical abilities carry over into a slower pace run, But so many runners will over extend and heal strike with every stride.  After some deeper research I found out that its actually requires less muscle use - so it's "easier". Heel striking is our most efficient way to walk when referring to energy expenditure.  Walking and running are two completely different types of impact: Take into account the faster speeds, longer strides, and becoming a fully airborne mass - Think about the amount of impact that we are asking our heels to absorb while being completely airborne.  Remember, the heel is not designed to absorb impact. 

We can consciously move our foot through eversion and inversion while off the ground.  Those same actions happen subconsciously during any form of gait at any speed.  Lets picture the foot on a flat surface: When the knee moves towards the outside of the foot it is considered eversion (The big toe is moving farther away from the shin).  When the knee moves inward over and past the inside of the foot, it is considered inversion (the big toe will move closer to the shin).  When the foot is traveling through the swing phase of gait (when it is airborne and moving forward), the foot goes into eversion (well it should if it isn't gunked up).  As the foot subconsciously falls into eversion off of the ground, it becomes a very malleable collection of bones and soft tissue to prepare itself for what ever task you are about to ask of it.  As the forefoot reaches the ground, the process of inversion takes place. Throughout Inversion, the foot will: Adapt to the shape and surface of the ground, while absorbing the impact of your weight and momentum.  As the foot reaches the end range of inversion: it will become rigid and the heel will move towards the ground.  After the heel touches the ground, just before the heel raises off of the ground again - the glute muscles will become fully engaged.  Allowing a strong transfer of energy through the big toe, Assisting in propelling you forward. 

The foot's 26 bones, incredibly strong tendons, and muscles have provided the amazing ability to absorb impact and adapt over different terrains while still being able to create a spring like mechanism (if we are strong enough to use it). 

    -Notice the ligament connection from the forefoot and arch to the tibias muscles. 

-Avoid over striding and heel striking just because its easier!

There was a paper published in the Journal of Experimental Biology, that I found interesting.  These scientists cal­culated joint torque, mechanical work performed, and muscle activity associated with initial contact points at various speeds of walking and running (1). The results of this study con­firmed that walking with a heel-first strike pattern reduced the metabolic cost of walking by 53 percent.  The study showed that it takes less caloric energy to heel strike...Just because its easier, does not mean its the safest way to run.  It was also proven that heel strikers have less muscular pain, but more pain in the knee (a joint that has no muscles as well as an incredibly low ability to handle direct forces)  It sounds like heel strikers are relying on their joints to get them through their run instead of owning their run.

The University of Massachusetts demonstrated that runners who strike the ground with their forefoot absorb more force at the ankle and less at the knee (2). While confirming the opposite is true for heel strikers.  Heel strikers have less muscular strain at the foot and ankle with increased strain at the KNEE.  Apparently allowing the knee to absorb the force through heel impact is acceptable just because its"more energy efficient" 

    Notice how the heel stops the forward momentum as the forefoot springs the body forward.  What joint receives jarring impact of heel striking- It travels up to the knee.  Do you still think its proper running form to heal strike over and over again?

Start running like we were meant to, retrain and STRENGTHEN the forefoot to absorb your own forces of impact.  Allow the force to be transferred through the foots joints, muscles, and tendons.  You know, the way we were designed to!

    I am NOT not saying you have to run barefoot here, but look at how the foot goes through a proper loading and propulsion phase, while avoiding the forces of heel striking.

Here is a great example of the super fast Halie Gebrselassie running in slow-motion while in shoes and bare feet, Notice that its the same type of stride and foot strike.

http://youtu.be/Y41U9fms58A

So who cares about foot biomechanics anyway?!

If you see someone heel striking on a treadmill (you always will).

1. Approach that potential client, take the time to explain the dangers that go along with repetitive heel striking.

2. Explain that the body was designed to run using the forefoot as a absorption of the body weight and force.

3. Let them know that switching over to this running style will be extremely challenging due to their de-conditioned body and lack of training with proper form.

4. Explain to them that you can specifically help strengthen their running through training with you.

They will be impressed with your extensive knowledge and could potentially become a new client! 

Body Mass Index (BMI) is essentially a height to weight ratio.  Am I a healthy weight for my height.

Remember, speak to your doctor before starting a fitness program and then seek out the right personal trainer for correct program design.  Enjoy your workout! 

Staying fit during the holidays doesn't have to involve depriving yourself of the flavors you love.  Here are healthier versions of the classics for a "Nice" holiday body.

1) Nog-while traditional eggnog is loaded with animal fat and cholesterol, there's a modern nog option!  So Delicious coconut nog is cholesterol free, and tastes as good as or better than the original.  It contains good fat from the coconut and has an incredibly creamy texture.  Other dairy-free nog options include those based on rice milk or soy milk.  Be sure to read ALL the ingredients on the label and avoid brands that include carrageenan, an unnecessary additive.  Every nog variety does have sugar, so enjoy in moderation.

 

2) Nutella-while chocolate does contain antioxidants, it's important to choose good quality chocolate.  That means organic, free trade.  Because dairy triggers inflammation, dark chocolate is a better choice.  If you want to cut down on dairy but miss the taste and texture of "nutella" (hazelnut chocolate spread), try Jem brand (http://jemraw.com/) or Rawtella (http://oneluckyduck.com/products/rawtella)

 

3) Navel oranges-during cold and flu season, it's extra important to eat fruit to get antioxidants and stay hydrated.  Citrus fruits are always a great source of Vitamin C, but it's especially nice to eat them in season.  Satsuma oranges and ruby red grapefruits are fantastic as well.

 

4) Nut butters-looking for a high protein breakfast?  Try an apple or slice of whole grain toast topped with a raw nut butter.  While organic peanut butter is protein packed, you can also try almond butter, hazelnut butter, brazil nut butter, and more. 

 

5) Noodles-although many people are afraid of carbs, whole grain pastas can actually be a GOOD part of your holiday menu.  Because they're high in fiber they help fill you up so you crave less sugar.  Get creative and think beyond whole wheat noodles.  Spelt, kamut, and buckwheat make delicious whole grain pastas.  If you or a family member is gluten-free, try Jovial brand pasta (made from brown rice), or TruRoots pasta (made from a variety of high protein sprouted grains). 

6) Nutmeg-this spice is one of the world's highest antioxidant foods.  Add it to baked goods whenever possible.  

Lisa is ready to show you how to use the BOSU Ball to reach your fitness goals.

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By Jessica Milliken, personal trainer 

Exceed, located at 97 Reade Street, maintains the scent of freshly folded towels, polished rowing machines, and tight bosus- its an ideal candidate for your new favorite functional and private training studio. This is owner Catharine Goodwin's second spot since her successful Upper East Side venue launched in 2012.

Exceed compares their featured bodyweight class "The Workout" to Crossfit- similarly high intensity, yet a lower impact level. Their vision is to create a 'Physical Culture" where inner athletes are brought out, but safety concerns are not.

They are spacious by Manhattan standards, with high ceilings in each of the three large rooms. The mirrored walls are lined with kettle bells, TRX, Bosus, and pull up bars. There are massage tables, sleds, and an oversized truck tire ready for flipping. The basement includes a locker room for independent trainers, set with Wifi. The shower and locker rooms seal the deal, with a presentation fit for a photo shoot.

The per session rates for independent trainers are competitive and reasonable. No formal contract is required to attend "The Workout" classes, they are available for drops ins and have a flat rate for unlimited monthly sweats.

Exceed's convenience factor is a win for any traveling trainer; Off Broadway, below Canal Street, in that sweet spot of lower Manhattan above the Financial District where east and westside trains overlap- less than two minutes to 123, 456, R, A, C, J, Z trains.

There's a lot to like about Exceed; It decently accommodates independent trainers, their clients, and the community. I recently attended its open house and received a friendly follow up from the club manager, Stephanie, who recounted details of our brief conversation. Classy. Time Out has already named it the "Best Gym in NYC for Functional Fitness." It's a gorgeous space with the personalized touch, so check it out

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There is a colossal push this time of year for people to buy gifts: Cyber- Monday, Black Friday and Gray Thanksgiving. It seems that everyone, everywhere is trying to sell you something during this time of year. Pre-Black Friday sales started the day after Halloween. Some retailers dared to start hawking their wares in September. Did anyone see the how early the commercials for the Radio City Spectacular started? They began their push in September (I have seen and enjoyed The Spectacular but Christmas in September? Really?). The earliest Christmas commercial I have ever seen was an August Christmas commercial for a cruise line advertising their Christmas week deal. I can almost forgive that with a nod to those who love to plan for a trip.

After the gifts are unwrapped and the parties are over, then the barrage of ads for prepackaged diets begin from the likes of Jenny Craig, Weight Watchers and Nutri-System. Juice cleanses and diet books will be peddled on the talk show circuit. The shopping sites will be pitching their latest and greatest exercise size equipment. These miracle devices promise to shrink inches off your waist, legs and arms with little to no effort. Gyms will be putting out their best deals (waive the initiation fee! no money down! bring a friend!). If you look around, most of them have already started the big New Year's resolution push. If you have not heard, December is the new January.

You will see the commercials and feel inspired (marketers are very good at their jobs). You will buy into the latest diet plan, exercise trend or gadget for about a month, then, into the container of banishment (bookshelf, drawer or closet, you decide) it goes.

Be aware, failure is exactly what your weight loss vendor wants from you. 100 million dieters will spend approximately $20 million this year on weight loss, including diet books, diet drugs and weight loss surgeries (abcnews.com). The average amount of money that goes to waste at the gym is $39 a month, and 67 percent of people with gym memberships never use them (staticbrain.com). It's a vicious cycle and vendors count on it. They want you to believe you can gift fitness.

Fitness cannot be bought or given. It can only be achieved. Friends and family can encourage you through the process but the only way to obtain it is to actually do the work. I would love to be able to gift some of my less fit friends & family members a box of fitness (I would love it to be in a box with a pretty red bow. Or would it be better in a kit?). The sad truth is I can't. I can only provide the opportunity, the knowledge and the atmosphere of support and encouragement.

The Gift You Can Give

Fitness doesn't come in a box with a pretty red bow. It would be so much easier if it did. Then everyone would have "one" (I also believe it would be dry-clean only). Fitness comes through performing fitness activities consistently.

January may very well be the perfect time to get started on a new fitness/diet regime (let's not confuse thinness with fitness). Gym membership prices are down. Almost every health club and studio are offering discounts and enticing new people in the door. There are offers everywhere and the masses are headed to the closest or most trendy fitness facility (much to the chagrin of regular gym goers). When you hear about everyone in the office heading to the gym or starting with a new trainer, it encourages you (or shames you) to do something yourself.

Take this opportunity to change the way you have done it in the past and give yourself a different gift this year (after all, 37% of shoppers are out shopping for themselves this holiday season anyway (NBC.com)

Most New Year's resolutions start with something like:" I am going to lose weight this year" or " I am going to eat less" or maybe "get fit", "drink less" and/or "eat healthy".

It's time to change the cycle and give yourself (or loved ones) a better gift by clearly defining those New Year's resolutions. S.M.A.R.T. goals don't just apply to business standards they work for your own personal goals as well.

  Specific

  Measurable

  Attainable

  Relevant

  Time- bound

Instead of "get fit": try "I want to run a 5K in 30 minutes by the end of March". This is specific, measurable, attainable and its relevant if you have never run or if you are a much slower runner currently. Throwing around willy-nilly goals you are less likely to reach them. By laying out a plan you a much better chance of success then saying "get fit". You can work with your trainer (or call me if you need one) to help you better define a SMART goal for you and your fitness level.

We can break those SMART goals down even further to increase your chance of success.  Once we have the big picture goal defined, a plan can be created. For example, if the goal is to run a 5K in 30 minutes by the end of March, we can break it down into increments of monthly, weekly and, ideally, daily activities. I know it sounds a bit tedious but your trainer can do this for you.  Backing yourself into your goals help big milestones become much more attainable and manageable.  You can start very simply with this example.

*         Week 1: run 3 days at 13 minutes per mile for 30 minutes outdoors (40 minutes on a    treadmill)

*         Week two: run 3 days. One at 12:30 minutes per  mile for one run and two at 13 minutes per mile for 30 minutes outdoors (40 minutes on a treadmill). Strength train one day with run- specific exercises.  

Of course everything depends on your current fitness level and experience. I hope you can see where this is going (this is not an actual exercise prescription). By breaking them down into even smaller goals, you stand a better chance of success

The choices you make during the course of the year leading up to those goals will improve your fitness a little bit at a time. Before you know it, you will be moving better, breathing easier and probably meet some new people along the way that are similarly goal oriented. I wish we could take a "fitness selfie". Unfortunately, fitness and thinness are not the same thing so it would be impossible to take a picture of how you feel, breath and move after you achieve your goals.

It Won't Be Easy

Our society is so eager to be something right now whether it is to be wealthy, educated or fit. Clothing and electronics satisfy the immediate gratification requirement quite well. I can go to the store and be awesome with the latest iPhone. I can shop at any store and purchase any of the best brands, the newest looks or the must haves gadgets. I cannot go to the store and pick out my fitness level.

How awesome would it be to go to The Sports Authority and buy "the swimmer's body" or the "yoga instructor physique" (I clearly live a rich fantasy life)?

Getting fit can be a long process depending on your current fitness level. Understand that you cannot reach a fitness goal in just a week or two. Most fitness goals have more realistic goal of three months and that is dependent upon the goals you have chosen and your current fitness level. Marathon training could take a bit longer.

Give the gift of fitness to yourself by clearly defining your personal fitness goals. You must also know how you operate. You may need to recruit a friend for motivation. If moving on the elliptical for hours on end sounds boring, take different classes at your gym every week. Mix it up and keep it interesting. Hire a trainer and tell them your likes and dislikes so he or she can make sure your routine is not routine.

Give yourself the gift of fitness goals. You can achieve those.

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