First and foremost, Human Motion Inc does not offer a certification. Instead, we endorse the RKC, which is an American Certification held over 3-4 days in various cities in the USA. There is both a Level 1 and a Level 2.

Lately, we have had many enquiries about training and preparing for the RKC and I am going to do my best to answer these questions.

Q: What are the physical requirements for the RKC

A: I recommend you do an online search and find out. It is based on gender and weight class.  It is easy to find at http://www.dragondoor.com/workshops/?F_c=1&F_Page=-1

Q. Can I prepare for a RKC in less than 6 months?

A. Well, it depends. And I am going to be very honest here. Most people who come from fitness (versus sport) do not necessarily spend a lot of their training time lifting weights. To do the RKC and to train for the RKC, a base level of strength is needed, even before learning the skill of kettlebell lifting. I am not saying you cannot get stronger by lifting kettlebells, you certainly can, you just need to put in the time. Doing double cleans with 2x24kg bells for men and 2x 16kg bells for women is no joke.  They will rag doll you if you do not possess rooting strength.  Moving weight at a high velocity requires a strong foundation of full body strength and power and connectedness (no energy leaks). I loosely recommend women be able to deadlift 1.5X their bodyweight for example.  Olympic Lifting backgrounds help too, although the swing is quite different mechanically.  That was my personal background.

It is also key to have excellent movement patterns and joint mobility. If you cannot squat below parallel with a straight spine or lock out your elbow overhead without your ribs flaring, you will fail. So, those strong, yet muscle-bound types with no mobility do not fare well.  Be strong and be mobile like a martial artist or gymnast.

Adequate conditioning is also necessary.  I did my RKC in 102F weather.  If I weren’t so fit in terms of my conditioning I would have been done by that heat.  I recommend have a high anaerobic capacity, think fartlek training and hill repeats versus a 10Km time of 60 min, for this weekend of work. Again, like high levels of strength, that type of adaptation takes time, so if you are used to steady state low intensity workloads, you have work to do.

So, to go back to the question – I cannot tell someone how long it will take. Not to sound smug, but if they are a trainer, they should have a pretty good idea of where they are at physically and what kind of commitment they are willing to make.

Q. Why the RKC?

A. The RKC is not just a kettlebell cert; it is a Strength School. There, you will learn many strength principles. When you are evaluating new training methods, always go back to principles. Plus, from what I can see, the other certs are held by former RKC’s who have branched off for various reasons and the practical component is not rigorous enough in my opinion. We have a few clients ‘certified’ by other associations and they do not possess the knowledge or skillset the RKC’s I have met do. But, perhaps I have yet to meet more kettlebell instructors as it is new method in Canada.

Q. Do you prepare people for the RKC?

A. Yes, we have had a few clients go to the RKC (all have passed BTW). There are HKC’s available to prep people technically a well. However, they are not one on one courses. If you want one on one help with your technique, I suggest you see Jim Talo or myself to help you get ready. However, since we are both very committed to seeing our clients pass, we are also very honest and we cannot tell you over the phone or email whether or not you will be ready in 2 mos or 12. Instead, take the time to book an appointment and come in and see us for some coaching. Again, read the requirements and see if it is something you are willing to commit to. As for the number of session you need, it depends as well.  It is best to come in and be evaluated.

The RKC is not for everyone, which is what makes it so awesome. It is hard, exhausting, technical and detailed – everything that you must love if you really want to be a great kettlebell instructor!

Happy training!

So, you will not find academic references here, or scientific research to back up my claims.  Please read with that in mind and apply the principles I outline with the same vain.

So, why do SHOULD everyone have a foam roller in their arsenal of training tools?

Well, it certainly does not replace a gifted manual therapist, but it does provide some fascial restriction-relief and sets a ‘tone’ (no pun intended) for joint mobility work and movement preparation which also accompanies a complete warm-up or pre-training ritual.  I will digress for a moment if I may.  I use the word RITUAL because of its roots in the term HABIT.  Foam rolling and thus, a pre-training ritual should be habitual for optimal body function and results.

1. Selecting an appropriate foam roller – length and density (firmness)

The length of the foam roller is irrelevant.  In fact, the compact, smaller ones fit better into your gym bag and hold a wonderful bottle of wine on your plane ride home from your tropical winter vacation!

So, go shorter in terms of length. They also allow you to unload one limb if you need to decrease the pressure.

What about density?  It is my opinion that the more dense foam rollers are best for athletes with large amounts of armor (muscle mass) or those individuals with a little more inch-to-pinch.  So, match how hard the roller is to the said above.  For example, a slim, endurance athlete may want to opt for a roller with more cushion and softness than a linebacker, or a speedskater with quads the size of barrels.

Ironically, the same goes for your bed mattress.  Skinny folk need a softer mattress to sink into.  Rounded folk can opt for a firmer mattress.

2.  Brand

There are many brands out there competing for a piece of the market-pie.  And I do have some favorites for different reasons. I am not here to promote, nor am I sponsored by (I wish), the Trigger Point brand, but I do like their foam roller : The Grid.  It is not as as hard as my Travel Roller though, so I do tend to use both depending on the area I am working on.  I find the Travel Roller better on my glutes. But I like the Grid from my beaten up quads (days) after sprints on the football field.

I do not like those white ones that deform in a matter of minutes, or any other ones that cannot take any volume of work.  Plus they are less hygienic as the foam is porous and you cannot wipe it down.

3.  How to “Roll” – Some Principles to Follow

Well, like Tu Pac said : “Picture me Rollin”  There are no hard and fast technical rules in terms of body position unlike a kettlebell swing, where technique is where it’s at.  However, I do have some principles you can follow about body position:

a.  On face down rolling drills, such as rolling out your quads, always place your elbows under your shoulders and do not slouch here.  Keep the chest wide and the neck neutral and shoulders away from your ears.  Also keep the abs ‘on’ or the lower back will move into excessive extension.  Be aware of good posture, even in face down positions.

b.  When rolling your t-spine, keep a neutral pelvis.  What does this mean?  Place the foam roller lengthwise, across the mid-back, support your head with your hands and keep your buttocks on the ground.  DO NOT arch your lower back, allowing the distance between your last ribs and your ASIS (hip bones) to INCREASE.  Instead, keep the distance the same as if you are standing up straight.  If you are moving the thoracic spine into extension, keep the lumbar LOCKED and the abs ON to create stability below the joint(s) you are working on.  The t-spine extension is not a myofascial drill, it is a joint mobility drill.  Know that too.

c.  When you find a knot, a hot spot, an ‘owie’ – whatever you want to call it,  DO NOT rub vigorously up and down on it as if to scrub it out.  You will only create MORE inflammation.  Instead, roll gently above and below and on this area as if you are painting on a canvas.  Imagine you are painting and match your breath to the movement, breathing out like a sigh.  You can also rest on the spot and imagine it is a pat of butter melting on toast.  Use this imagery.  It will help your body heal. Healing is part of the PNS dominating in recovery.

Another idea is to lessen the amount of weight on that hot spot – no one said you have to let all your mass succumb to gravity atop the foam roller.  If you cannot regulate your breathing and the pain is a 6 or 7+ out of 10, then it is too much for you PNS to regulate. Think pleasure and relief,  NOT pain!

d.  Roll FIRST.  Roll before joint mobility drills, before dynamic warm-ups, before static stretching etc etc.  it should be the first thing you do before you train.  It may be the ONLY thing you do that day.  But it should not be what you do after training.  No, it does not promote recovery.  In my opinion, it promotes inflammation beyond what the body has normally created to aid in tissue repair.

e.  How long:  It depends…..Roll for approximately 10 minutes prior to the rest of your preparation.  I find 10 minutes is enough to get the areas we need to without making the athlete/client sleepy and lethargic and ill-prepared to give it 100%

4.  The most important areas to roll for most people are:

1.  The adductors  (groin to knee area)

2.  The quads and up into the TFL – make sure to roll all muscle groups here by altering the plane of your femur (turn your thighs)

3.  The mid to low back – Note, I prefer to use a basketball (leather) for this area as the ball will get into areas that a foam roller cannot.  It is still rolling, but now you are using a different tool.

4.  The soles of the feet – Use a stick like the Tiger Tail and begin seated.  Only weight bear on this if the pain is mild. Also, Lacrosse balls work well here too and are cheap and easy to pack in your gym bag.

5.  The glutes – Use a foam roller here as well or the basketball to get at the deeper external rotators.  A tennis ball can work well here too if you are not carrying too much body-fat in the glute-area.

5. NEVER Roll these areas

Your IT bands and your C-Spine.  Always stay on muscle tissue.

6. Order of Rolling

The general rule I follow and teach with respect to order is this:  If you have to eat a 100 grasshoppers, eat the biggest one first.

Roll the areas that need the most love first as you will not be rushed.  See above for common areas that need myofascial work.  Do the have-to-do’s before the nice-to-do’s

7.  Coach Bott’s last words

I have been coaching now for 17 years and as the industry of health, fitness and sports performance has evolved over this time, I have seen many ‘trends’ come and go (I have always been a traditionalist though).  Pre-training preparation is NOT A TREND.  Being kind to your body is NOT A TREND.  Do what you need to do to get the best performance from your body in a training session or in competition.

So, I leave you with this:  You do not need the newest gadget or the magic potion to facilitate a sound training program.  You need to give credence to the yin and yang of our biology.

#1. Functional Training

This is the pinnacle jargon term. After a quick google search, I got over 1, 050, 000 results! From equipment, to DVD’s, workout programs to training company’s marketing promises, this is the most-used jargon term on my research list. However, it still doesn’t exist in the sport-science world of research and academia as ‘concept’ that can be agreed upon, or examined & measured tangibly by the scientist and the practitioner.

The following excerpt below is directly quoted out of a great article written by Steven Plisk as part of a Hot Topic Series presented by the National Strength & Conditioning Association: “In the last decade, functional training has evolved from novel buzzword to household term. It’s a paradigm based on the common ground between sports rehabilitation and preparation.

Following are some popular definitions of functional training from Plisk’s article.

• An exercise continuum involving balance and proprioception, performed with the feet on the ground and without machine-assistance, such that strength is displayed in unstable conditions and body weight is managed in all movement planes.5

• Multi-joint, multi-planar, proprioceptively-enriched activity that involves deceleration (force reduction), acceleration (force production) and stabilization; controlled amounts of instability; and management of gravity, ground reaction forces and momentum.

• A spectrum of activities that condition the body consistent with its integrated movement and/or use.

As Steve notes, “taken at face value, these descriptions seem pretty sound.” “Unfortunately, the more popular a fitness issue becomes, the more often it tends to be misinterpreted or misapplied.” Steve, instead proposes an alternative definition: “Functional training involves movements that are specific – in terms of mechanics, coordination and/or energetics – to one’s activities of daily living.” Steve goes onto explain that, “Functional training tasks should, therefore, emphasize multi-joint movements where muscles work in coordinated task groups.” “They should also be dynamic enough to activate the reflexes that enhance the system’s stability and efficiency. And they should require skillful solutions.”

Leaving you with this nugget: “Training to improve functional strength involves more than simply increasing the force-producing capability of a muscle or group of muscles. Rather, it requires training to enhance the coordinated working relationship between the nervous and muscular systems.”

#2. Sport-specific

When a trainer or company makes its claim that they do “sport-specific” training, in the realm of strength & conditioning, what exactly does that mean? It does peak my curiosity, after having spent 16 year now working with the athlete population on physical development. So, if I am a high school basketball player looking to improve my shooting range, should I grab a 10lb medicine ball and begin shooting practice? If I play hockey, should I attach a bungee cord to the end of my stick and fire slapshots against the brick wall outside the gym? Or, perhaps, since I like to road cycle and I know that my rounded-back posture in the saddle helps with aerodynamics, I should, to be ‘sport-specific’ walk around slumped over all day.

According to Wikipedia, Sports specific training is “all about developing physical conditions to improve performance and skills at a particular sport.” “Also, understanding the needs of the game, training/practicing at the correct pace, in order to meet sports requirements.”

So then, is the term “sport-specific” meaningless when we are referring to physical development? Perhaps it is! Perhaps, in fact, the things we should be doing in the gym are in fact, COUNTER-Specific to our sport. (IE: Extension patterns, coupled with lateral rotation patterns for our road cyclist). “Sport-specific training/practice is really specialized skill and tactical development. It has no relevance in exercise prescription.” We do not prescribe ‘sport-specific’ exercises – we prescribe exercises that have transference to the physical biomotor abilities required of the sport, under a finite set of biomechanical conditions. ~ Bott, 2011.

#3. Engage/Activate!

After overhearing this term about 20 times per day, on average, I decided to tackle it. And I am going to be honest – I am guilty of using this command on the odd occaison.

Engage your core everyone, a group fitness instructor barks. The class, of course, following diligently, or are they?

How can one know the core, was in fact, engaged or activated? This is poor coaching practice in my opinion and I will explain why: According to dictionary.com, the term engage, means to occupy, attract, or involve (someone’s interest or attention), or to cause someone to become involved in (a conversation or discussion). The term appears to relate to people/persons, not muscle systems, yet we hear the command daily from therapists and trainers. What exactly do they mean when they ask a client or patient to activate their _________? The dictionary.com definition of activate is as follows: Make (something) active or operative/ convert (a substance, molecule, etc.) into a reactive form.

Do muscle systems and resultant movements really work with the wave of a magic wand? Activate!

• Why not coach perfect technical proficiency on an exercise or lift – won’t the muscles that are supposed to ‘engage/activate’ do their job?

• Why not feed the mistake in order to ellicit the correct motor response?

• Why not use tactile stimulation while the client is moving through a squat pattern to ensure muscles are turned on to the degree they need to be.

It is possible to coach so effectively that the recruitment of muscle, its’ surrounding fascia and connective tissue, in and the corresponding articulations will produce a desired movement without ever having to tell someone to ‘engage’ or ‘activate’ this or that. Coach movement, not muscles and the ‘activation’ will take care of itself… if the movement is correct. If it isn’t, then we are dealing with restriction, and possibly pain, and in this case, refer out to a top end therapist.

#4. Proprioception

Proprioception can be defined as a “specialized variation of the sensory modality of touch that encompasses the sensation of joint movement (kinesthesia) and joint position (joint position sense).” “Numerous investigators have observed that afferent feedback to the brain and spinal pathways is mediated by skin, articular, and muscle mechanoreceptors.” AJSM April 2011, 39 (4).

During my search for incorrect use of the term: Proprioception, I came across this claim on a website promoting ice hockey conditioning tips: “Before the body can accurately respond to a command for movement, the brain must first assess the current position of all body parts (proprioception or body awareness).” The writer claims that body awareness and proprioception are the same thing. Are they?

Two incorrect assumptions have arisen out of this term with clinical origin. Practitioners have assumed that proprioception can be improved with physical training (Kim, Van Ryssegem & Hong, Clinical Kinesiology, March 2011). The other assumption, according to these researchers is the belief that “proprioception is a key factor for the improvement of balance in every occasion” (Kim et al.). However, balance and proprioception cannot be used interchangeably (Kim et al.)

Stability, balance and proprioception are all different concepts. Hall (2003) defines them as follows: Stability – “resistance to both angular and linear acceleration, or resistance to disruption of equilibrium.” Balance – “the ability to control equilibrium” or “the process of maintaining the center of gravity within the body’s base of support within a givensensory environment. Balance is affected by cognitive and environmental factors (Kim et al.)

Stability and balance are mechanical qualities.

The proprioceptive system is a sensory quality and involves:

1. Position sense – a determination of static joint positions, provides information relative to three-dimensional space.

2. Movement sense – also known as kinesthesia, increases awareness of dynamic changes in joint positions relative to one another.

3. Force sense – offers feedback with respect to “the current balanced state between internally generated forces and the externally applied moments to the joint systems.

” Perhaps we should be less concerned with defining proprioception and more concerned with how we address proprioceptive deficits and recovering sensorimotor function in our training and rehabilitation programs. Those programs must addresses the following three levels of motor control: spinal reflexes, cognitive programming, and brainstem activity.

For more information on this misused, yet scientific term, look at “Overcoming the Myth of Proprioceptive Training, Clinical Kinesiology, Spring 2011.

#5. Tone

The dictionary definition of the term tone is, “the normal state of tension or responsiveness of the organs or tissues of the body. In physiology, medicine, and anatomy, muscle tone (residual muscle tension or tonus) is the continuous and passive partial contraction of the muscles. It helps maintain posture, and it declines during REM sleep.”

So, tone is a state. It is, in the grammatical sense, a noun. It is not a verb: You cannot tone a muscle. Now, not only is it used incorreclty from a grammer standpoint, the general methodology surrounding this false claim (high reps, light weight) is not the recipe for ensuring a muscle or muscles maintain tension and responsiveness at rest. Over the years, people have taken the word ‘tone’ and redefined it to mean how lean we are–how defined our muscles appear. In fact, it’s even a gender specific word. Women go to the gym to ‘tone up’ while men go to the gym to lift weights and build muscle but, the truth is, they are the exact same things.

Becoming lean and building muscle requires lifting weights, the difference is in how much you lift. As trainers, we need to read between the Shape-magazine lies…I mean “lines” and educate our clients.

Male OR female, in order to achieve the look (‘toned’) they want they will need to:

1. Lose a significant amount of bodyfat

2. Gain a significant amount of muscle mass

#6. Tabata

The term Tabata is now being used by aerobic instructors and bootcamp leaders without a true understanding of what the protocol involves (or without having experienced it themselves!)

The original Tabata Protocol requires the following:

• 5 minutes of warm-up

• 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest •

 2 minutes cool-down

If you research the Tabata Protocol, the original study conducted at the National Institute of Fitness and Sports in Tokyo, Japan used highly-trained endurance athletes in peak physical condition. They would do 8 (or more) intervals, keeping the RPMs on the bike over 85 RPMs until they couldn’t maintain that level of intensity. Most athletes could barely finish the protocol and many become quite nauseated during. True Tabata is beyond hard work!

This is NOT Tabata! http://www.youtube.com/watch?v=ku-eOGXScOQ

#7. Fat-burning

First of all, let’s replace the term ‘burning’ and replace it with metabolism. We are speaking about the usage of the substrate commonly known as fat and how it is metabolized in the body for energy. It is narrow-minded to concern onself with how much fat is ‘burned’ (metabolized) in an exercise bout. Substrate use is regulated by a large number of factors such as hormone secretions, transcription factors, enzyme levels and so on and these are mitigated by another large number of factors such as stress levels, training status, exercise intensity and so on. Humans are not hamsters, we are big organisms and the metabolism of fat for fuel must be monitored over days, not minutes. This is known as the 24-hr energy balance. If a client has a goal of fat loss, it is time to get them working intensely, consistently versus concerning them with what substrate they are utilizing.

2.  Skip the cardio machines
Yes, that’s correct.  Steady cardio sessions on the Elliptical trainer are for……well I am not quite sure who.  The calorie expenditure is nil and the demand on the body is so low that you might as well spend the day shopping and drinking coffee.  The key is interval training and moving your body against the earth’s gravitational forces, so activities such as circuit training, tire flipping, sled pushing, hill running are all much better choices. (this is why it is called work)  Not only do they use more energy in LESS TIME, but the amount of energy you use after the training session is prolonged.  Meaning, you will burn more calories doing nothing after a more intense, interval-based session of only 20 minutes versus a 90 minutes ‘watch-the-paint-dry” session on the elliptical trainer or stationary bike.

3.  Perform full-body workouts with load.
The more muscles you activate during an exercise, the more calories you burn.  Period.  And the really cool aspect of this principle is that, you actually burn even more calories when you become more proficient at an exercise.  Take a deadlift for example.  You could do 1000 of those Jane Fonda-like butt toning leg lifts without resistance for years on end and never see and change in your derrière, but if you picked up some weight using the deadlift for 4 x 5 reps, 2 days per week, not only would you target that derrière of your, but you will use more energy in doing so.  Shape magazine lies.

4.  Stop Crunching
You will not (again, Shape magazine lies) tighten and whittle your waist by performing an endless variety of sit-ups, side twisty-things and crunches.  And no, “More reps!” does not work either!  To whittle the waist you need to make sure you are watching your diet (see a holistic nutritionist) first and foremost.  Once that end of things is on track, in order to challenge the abdominals, you need to perform strength training.  No, I am not talking about standing on a wobble board performing a lateral raise with tubing to quote: “Improve your core stability”  (by the way, that is a lie too); I am talking about selecting an exercise that challenges your core whereby you must brace that area to keep your body stable and move weight.  Crunches have also been proven to stress the spine and create muscle imbalances (McGill, all the time).  Instead, spare your spine and strengthen your core by performing variations of the plank with high quality and maximal activation.  Front squats and pull-ups are also excellent ways to integrate the core – yes, I know, you don’t feel the burn.  But, would you like to see my abs 11 weeks post c-section?  I rest my case. ]]> http://www.carmenbott.com/2011/03/02/4-things-women-should-be-doing-at-the-gym-to-change-their-body-and-often-arent/feed/ 3 http://www.carmenbott.com/2011/02/03/out-with-the-old-in-with-the-new/ http://www.carmenbott.com/2011/02/03/out-with-the-old-in-with-the-new/#comments Thu, 03 Feb 2011 18:24:27 +0000 CBott http://www.carmenbott.com/?p=642 After taking a Sunday morning stroll with a friend of mine, who is a former University basketball player and now practices as a Naturopathic Doctor here in Vancouver, I decided to put my thoughts down about what I am seeing presently in the fitness industry and other health-related fields in urban centers. I asked my friend what the biggest difference between the clientele she sees here in Vancouver as compared to the people she treated back in her hometown, which was a smaller community where she first began practicing as an ND. I asked her this because I had a feeling that the age of “over-information” (not a word, but anyhow…) was seeping into her industry as much as it is mine. She told me, in Vancouver, many people who come to see her have done a lot of their own research. And, they have often seen several other ND’s prior. Now, don’t get me wrong, we both agreed that an informed client is a great thing. My ND friend approaches her patient’s weight loss goals, for example with a very basic approach (like eating clean, drinking water and moving their body). The client, often, has read every ounce of info on the internet may be left feeling like they were not treated with the latest and greatest blood tests, herbal ‘magic’ and dieting options etc.

 The same thing can happen in my practice I told her. I have clients come in and tell me they want to get stronger, or prevent injuries – and they need to ‘strengthen their core’ (because they have now read this in every media source imaginable), yet when I only teach them 2-3 basic exercises that involves their entire body (which also happen to be basic primal movement patterns with load), they ask me ‘What else is there?’ It can be a tough sell when training at the gym it isn’t about variety; it is about mastering and rehearsing basic movements. It is tough, I admit, to compete with the trainers I see across the room getting their clients ready for what I would call the “BOSU Olympics,’ performing every exercise on unstable surfaces and using other fancy gadgets to ‘improve core stability,’ when a simple mat and some bodyweight drills would suffice. As long as the client ‘feels the burn’ well it must have been a good workout right?

The basics are a tough sell it seems… in any profession. Why do what is tried and true when you can access the latest and greatest? Hey, if it costs more and I need more equipment, then it must be good! This approach is superficial and it doesn’t service our clients, but it is tough to compete with the Shape magazine article that insists doing leg lifts with no load with ‘trim your thighs for summer’ or the Vancouver yoga + running craze that leaves women with great lungs and bad knees. How can I possibly sell the importance of lunging, hip hinging and squatting patterns (with load) to these people? I am competing with the masses, and a clothing trend to boot.. It is seems absurd that the basics are often ignored, or often snubbed – there must be a better way, right?

But, I am not complaining. At Human Motion, we have an amazing client group. These people have bought into the long-term benefits of our methodologies and our circle of allied health care pros are on the same page too. When I bring up those who are mislead, I am speaking of the salesperson I meet while clothes shopping, or my first year students at the College where I teach and the average Joe out there, whom I have yet to connect with that may be at the local magazine stand blaming their body composition on their poor genetics (yet they insist on lifting light weights and doing yoga). One person at a time…

The message is simple, and perhaps too simple. If we consistently stick to the basics and trained correct movement patterns with intensity, we will reap the long term benefits of resistance exercise. Not to speak on my friend’s behalf, but I am sure the same goes for Naturopathic Medicine.

So many of my students ask me about my job as a strength & conditioning coach in the industry of fitness and how it differs from that of a personal trainer, or a kinesiologist, or a corrective exercise specialist, or a physio, or a lifecoach and so on . . .The lines in this industry are becoming blurred as are the job descriptions of what these professionals might be doing on a day to day basis.

Is this a good or a bad thing?

As a strength and conditioning coach, I tell them I can train athletes for performance-based pursuits and even under that umbrella I more expertise in some sports than others.  I can also do personal training and work with the general population – but my focus there is also performance, not aesthetics.  As an exercise physiologist (I wear that hat too), I can prescribe exercise programs for special populations including: pregnant clients, children, those with metabolic syndromes, seniors, but it certainly does not make me an expert in all those areas. And I do not work in a lab all day, collecting oxygen and carbon dioxide samples from people running on treadmills.  And lastly, as a corrective exercise specialist if my clients present with pain or fail part of my movement screen, I work on weak links, ensuring they have full function before I increase load and intensity.  So, in essence, I wear many hats. 

However, even though I wear these hats and I have a lot of tools in my toolbox now, after 16 years of practical coaching experience, I let my students know that I am well aware of my limitations and my boundaries.  If I am not the person for the job, I have an allied health care team and a slew of consultants of those who have a particular expertise that I can refer to.  This is the wave of the future.  Those that are good and I mean really at the top of their game, in any field, know when to refer out and when to call upon those who have the specialization they are lacking. 

The true pros are humble enough to admit when

  what they are dealing with is out of their realm of expertise. 

So, the future of training and the fitness industry, in this age of information we are swimming in, does not lie in the jacks of all trades, master of nothing approach.  It lies in networking and referring so that client care is always the main objective.  For example, If your client becomes pregnant, refer them to a pre-natal specialist.  If your client is injured, seek a qualified physiotherapist or chiropractor for a thorough assessment.  If your client is overweight and wants to become leaner, seek a holistic nutritionist to help them.  If you are an advocate for your client, they WILL come back to you.

The ACSM recommends 3000 kcal per day, which I feel is outlandish. I have never been one to count calories, but I know that even when I go through periods of hard training, I do not eat that much. Right now, I have an extra meal each day (about 300 cal) and eat every 3-4 hrs to keep my blood sugar even. So far all my glucose and protein tests have been normal and I intend to keep it that way!

Breakfast:

1/2-3/4 cup steel cut oats, 1 cup of plain, organic 3% yogurt (not the fat free stuff!), 1 cup of organic berries (blueberries, rasberries and blackberries) + 1/2 scoop Evopro lactose-free whey protein. I mix this all up in a bowl – yum! I also add: 1-2 tbsp of fish oils (Nutra-Sea or Nordic Naturals), 1 capsule of cranberry extract, 1 prenatal vitamin (Rx from ND, not your local drugstore), 1/2 tsp of Rubus Idaeus (from ND for uterine health), 1 probiotic and 1000-4000 IU of Vit D. And I am taking, for the first time ever, an iron supplement. This was recommended at Week 20 as women who become anaemic while pregnant have a really tough time getting their levels up afterwards.

Snacks -

I usually snack on raw almonds and have another protein shake mixed with filtered water 3 hrs later, after my training session. Sometimes I add a raw meal, with greens if I am a bit more hungry.

Lunch -

Always include veggies either in a soup or salad + I have been eating more sandwiches lately made from yeast-free Oat breads or Kamut flours, with either organic, nitrite-free deli turkey, wild salmon or eggs. I LOVE egg sandwiches! free range and organic of course! (with dill pickle). I am usually on the go at lunch, so this makes sense for now.

Snack -

Midday, to keep energy up and blood sugar level, I reach for more yogurt and berries, plus a sugar-free oatmeal cookie (homemade), with nuts and seeds. As you can see, my diet is low in sugar – which is key in preventing gestational diabetes.   Don’t get me wrong though – I have a dessert once per week.  A girls gotta live! And I love apple pie!

Dinner -

My husband and I enjoy a large variety of dinners, and they usually include a protein source – wild salmon, organic free range chicken, beef, lamb or eggs plus veggies. I often do not eat a starchy carb with dinner as it is too large of a meal for me these days, plus my training volumes are lower and I do not need it.  To quote my midwife, Leanne – The baby need: protein, calcium and iron and I make sure I am getting all of these. 

Before bed -

I take my calcium and my psyliium and sometimes more fish oilds, esp on days of heavy training (but not directly together) and have a cup of pregnancy tea.

During the day, I only drink de-caff herbal teas and water, plus the odd de-caf coffee (swiss water processed). I make sure to get 3 litres of filtered water in each day.

So far, so good. I have gained about 16 lbs so far and am at 26 weeks, which is right on track. I have a feeling this baby is going to be a big one as I have been feeding it so well and it loves to do the Irish Jig after each meal. Plus my last ultrasound said she/he was in the 91st percentile for growth. A good thing???? Yikes!

So…..we’ll see!

Happy training!
Carmen

1.  Your attitude and character will determine everything.  Be authentic, and have integrity.  Do what you say you are going to do and do it with purpose and conviction. I have trained enough high profile athletes and CEO’s to know they have those traits in common.  Expect nothing less than excellence from yourself and enter each training session with a goal to achieve.

2.  Your warm-up / movement prep for your strength sessions should take approximately 25 minutes if done thoroughly.

Your warm-up order should be as follows: 

a.  Raise core body temperature without stressing the joints (ie:  20 pike arches) = 3 min

b.  Foam Roller for myofascial release  = 6-8 min

c.  Follow joint mobility drills for hips, groin and T-spine  =  5 min

d.  Include static stretches at this point if you have tight spots = 5 min

e.  Follow dynamic warm-up with increasing velocity and muscle activation drills = 5 min

3.  Always treat each rep as if it were an entity in itself – DO NOT be in a rhythm like a step-aerobics instructor.  Instead – use “breath”, “brace” and “drive” as your 3 keys to explosive strength.  Initiate reps with purpose and precision.  Even if some lifts are grind lifts and some are more plyometric in nature.  Always set the body to execute a perfect ‘shot’ like a basketball player would at the free throw line.  Repping out sloppy lunges are for the weak.

4.  Block out distraction and welcome a tranquil mind.  Good lifters and those who can execute complex skills are beyond focused; they are also incredibly patient.  Do not let your mind wander during a rep – be in the moment and pay attention to your body.

5.  Do not train to failure, do plyometrics under fatigue or speed work for high reps.  This is the North American flaw I see in S&C coaching.  Strength is a skill and needs constant tinkering and refinement.  Power and speed require split second deliverance of energy.  We can only do this by resting long (10-15x the work length) between sets and doing very little volume. Speed work is NOT conditioning work and vice versa and no, you cannot train the two together in their infinite forms.

6.  Load and unload the body over 3 week mesocycles.  This is basic human physiology and the science behind adaptation.  The human organism can handle 3 weeks of abuse and then it needs a week to unload.  The Russians have proven this time and time again that this is the best loading/unloading scheme in terms of timing.  So, go up for three, down for one.

7.  Let pain be your guide.  Please do not succumb to the adage – “No pain, no gain’  If it hurts, please do not do it.  You are given only one body in this lifetime and we must cherish it.

8.  Fuel yourself with nutrient-dense foods.  Avoid white food – white rice, white flour, white sugar etc.  All of this is garbage and garbage in = garbage out.  Aim for protein with every meal, vary your veggies, eat only whole grains (quinoa, spelt, oats, wild rice) and get your liquids from water and herbal teas. 

9.  Focus on the process.  This means to focus on the execution of the task/exercise etc, versus the result of it.  It has been proven time and time again that those who focus on the process get better results and achieve their goals more consistently than those who are focused on the outcome or result.

10.  Use chalk.  Your grip takes approx 8 times to recover from a lift as compared to the rest of your body.  You can improve your grip very simply by using chalk to train with.  Yes, it is messy and yes it will get on your clothes, but for an extra 20 lbs on that deadlift, or 2 more pull-ups on that set – it is well worth it!

Happy training!

in Patellofemoral Pain Syndrome

“My doc says I can’t run anymore.”  “I need to stop doing squats.”  “I have my mother’s knees.”  Do these common remarks sound familiar to you? 

Patellofemoral pain syndrome (PFPS) is one of the most common knee conditions reported by both males and females. PFPS is a problem with pain that feels like it is mainly on the front of the knee, specifically on the underside of or somewhere around the edges of the kneecap. One or both knees can be affected. The pain is often worse when climbing stairs or hills, or after sitting for a long period of time.  PFPS should be distinguished from its cousin chondromalacia, which is actual fraying and damage to the patellar cartilage.

No other joint in the human skeletal system is as big or critical for smooth, coordinated and explosive movements than the knee.  With every running step, the knee absorbs and shares impact forces equivalent to at least twice one’s body mass.  A common misconception is that the patella only moves in an up-down manner, when in fact, it tilts and also rotates allowing your foot to point one way while your trunk rotates in another direction.    It can do this because there are several points of contact between the patella and the femur as well as a maze of connective tissue that weave together the bones and the muscles.  The knee is an architectural phenomenon.  However, it is also extremely vulnerable and is the most commonly injured joint in the human body.

What causes Patellofemoral Pain Syndrome?

PFPS is also known as runner’s knee and is the result of irritation in and around the kneecap.  Although this condition is common, accounting for up to one quarter of all knee injuries, its cause, in the rehabilitation literature, is not well understood.  Many investigators believe that abnormal alignment of the patella within the femoral trochlea may lead to the onset of PFPS.  However, malalignment itself may also have several causes, compounding the question further and making it difficult to disseminate the root cause.  The jury is out on this one folks.  PFPS is a multi-factorial injury that can affect all types of active and even inactive people.  Contributing factors may or may not include overuse and overload (in the case of the overweight person) of the patellofemoral joint, biomechanical issues, muscular dysfunction and joint mobility limitations.

Theories presented in the sport science literature have added to the lack of consensus on the cause of this ailment as well as the proper solutions to unload the joint and restore correct function in the musculoskeletal system:

“Although this condition is common, its cause is not well understood.”   Boling et al.  2009

 “There is no consensus on the most effective method of treatment … the indications and contraindications of each approach have not been well established.”   Journal of Orthopedic and Sport Physical Therapy 1999.

“Managing patellofemoral pain syndrome is a challenge, in part because of lack of consensus regarding its cause and treatment,” and “no single biomechanical factor has been identified as a primary cause of patellofemoral pain.”  American Family Physician 1999.

“No consensus on the definition, classification, assessment, diagnosis, or management has been reached.”  Naslund, 2006.

 And it becomes even more compounding…..Pain in the patellofemoral joint is often not associated with any identifiable degeneration, mechanical damage, trauma or dysfunction!

 Possible Risk Factors

So, if we are unclear as to the cause of the problem, are there some risk factors we can identify to help lessen the changes of incurring this ailment?  In the research, the positive risk factor list is extremely lengthy.   Those identified included: weakness in function testing; tightness of the gastrocs, hamstrings, quadriceps and ITB; generalized ligamentous laxity; deficient hamstring and/or quadriceps strength;  hip musculature weakness; an excessive Q angle;  patella compression or tilting AND an abnormal VMO/VL reflex timing (Waryasz et al, 2008).  It seems to be a no-brainer that these risk factors are often characteristic of those who do not follow a sound joint mobility and strengthening program and PFPS just happens to be the outcome of such.  We should know that when clients present with several of these risk factors, that it is our job to take preventative measures and ensure their musculoskeletal system can handle the rigors of the activities they love to do.  We strength train to make the body more resilient and strength training should address all of these risk factors in all client cases. 

 What the doctor or therapist often recommends…

It is also important to consider where, perhaps, our clients are seeking advice from.  With the information age of the internet, the ability to access both good and poor solutions are right at our fingertips.  After doing an extensive literature search in both academic and lay-person sources on the internet, it was found that the advice for treatment by both physicians and physiotherapists in the two sources did not differ greatly.  Meaning, the accessible sources of information on someone’s blog site versus a peer-reviewed medical site proved to be very close in content.  In the sources found on google, these general recommendations were made:

1.  Take a break from what aggravates your condition and activities that are high impact like jumping and jogging.
2. Do ‘these’ exercises – (found on over 10 websites) The patients sits supine, propped up one’s elbows with both legs straight out in front on the floor.  The ‘injured’ side must be lifted up (while keeping it straight to activate the rectus femoris) off the ground a few inches and held for 10 seconds or so.  Repetitions of 10 were prescribed and this was defined as an ‘isometric’ drill to improve quadriceps strength.
3. Ensure you are wearing good footwear – running shoes with good shock absorption in particular, and talk to your doctor about footwear.  Replace shoes every 6 months if you are a runner.
4. Ice your knees for 10-20 minutes after activity
5. Perform static stretches for the hamstrings, the iliotibial band, the buttocks and the calves (before exercise)

Look beyond the pain

In the case of PFPS, as well as other knee pain related to overuse & overload, the knee should be viewed as a reservoir where pain collects.  It is not the knee who is the culprit that causes the pain.  Instead, it is an innocent bystander, a victim, and the result of issues that originate elsewhere in the kinetic chain.  In fact, PFPS may be related to poor stability at the hip but present as knee pain (Powers, 2003).  A knee-focused approach to treatment of PFPS, such as the doctor’s orders listed above, is in fact, a symptom-based approach or a band-aid solution, no different than bracing a sprained ankle and neglecting to restore its range of motion and function.  Most conventional treatments have centered on trying to reduce the pain at the pain site with various passive modalities (ice, taping, ultrasound, massage etc.).   In other words modern treatment often focuses on relieving the symptoms versus trying to identify and eliminate the cause(s).  The difference is whether or not the problem is permanently solved or temporarily alleviated.

The treatment for PFPS must be focused on a long-term solution.

The reality is what is necessary is an aggressive strengthening program centered around the core and hips and down the kinetic chain, with particular emphasis aimed on the eccentric control of knee flexion, adduction and internal rotation (Boyle, 2010). The Ireland study (Ireland et al. 2003) states that “females presenting with patella-femoral pain demonstrate significant hip abduction and  external rotation weakness (piriformis, obturator internus and externus, gemellus superior and inferior and quadrates femoris)  when compared to non-symptomatic age matched controls.”   More specifically, weakness in the gluteus medius muscle is believed to increase hip adduction and knee valgus angles (Boling et al.,  2009). The gluteus maximus may also play a role in controlling frontal plane and transverse plane motions of the hip during functional tasks (Boling, 2009).  Based on these findings, it is weakness in the hip muscles that can lead to malalignment of the patella within the femoral trochlea because of the excessive movements in the femur in hip adduction and internal rotation. 

 What the worlds top strength coaches and physical therapists are doing

Physiotherapists and chiropractors still prescribe endless exercises and bracing devices to improve  knee tracking — which good science and anecdotal evidence has now shown to be difficult at best and likely  irrelevant.  Instead, lower extremity strengthening done with emphasis on hip control in combination with a program of progressive single leg strength and power development to address the eccentric and neural stability components may allow many patients to experience long-term and permanent relief.  It seems clear that the key to solving anterior knee pain lies strengthening the hip musculature in the frontal and transverse planes and as well as the glutes, hamstring and quads, combined with consistent joint mobility of the anterior hip as well.   Having adequate mobility in the anterior hip is critical to allow the posterior chain (glutes and hamstrings) to do it job in controlling aberrant motion.

The following training program is recommended for patella-femoral pain syndrome:

 Phase 1

Perform progressive range of motion exercise on the anterior hip (hip flexors, TFL, Quadriceps)

and perform soft tissue work to glute medius with tennis ball and foam roll or by a qualified therapist, trainer etc. if available.

Resource:  Super Joints DVD by Pavel Tsatsouline, Founder of the RKC

*Ensure adequate ROM before progressing to Phase 2

 Phase 2

Gray Cook, a world reknowned Physical Therapist recommends the use of Reactive Neuromuscular Training for the hip abductors in conjunction with a strengthening

program for the knee and hip extensors focusing on single leg unsupported exercises and progressive  range of motion if necessary.  Cook’s concept of Reactive Neuromuscular Training involves applying a stress to a joint in opposition to the action of the muscles (Boyle 2010). In other words to effectively target the hip abductors a band is placed around the knee and the leg is pulled with an adduction force. The addition of the adduction force will in effect “turn on” the abductors (Boyle).

Resource:  Athletic Body in Balance by Gray Cook

 Phase 3

Strengthen the posterior chain:  the hip extensors, external rotators and hamstrings in both bilateral and unilateral patterns.  Perform deadlifts, single leg deadlifts, lateral squats and glute bridging variations.  Do not perform glute bridging with two legs.  Instead always use one leg for maximum benefit and unilateral strength and core development  (Bott & Keller, 2008). At this phase, the core can also be integrated using uneven loads, and pulleys.  It is not necessary to do endless planks and other face-down ground based drills.  These often undo some of the great progress you made in phase one.  A heavy deadlift will often take care of the ‘core’ as will a loaded lateral squat or overhead squat.

 Phase 4

Do not forget about conditioning.  In fact, this does not have to be Phase 4.  You can implement these drills right away, at Phase 1.   If you are training gait-based athletes, such as runners, cross training is important for balance in the body.  Instead of unloading them with the exercise bike, which can often lead to postural problems, be more creative and teach them Kettlebell Swings or prowler pushes.  Another great drill is to put the treadmill on an incline, at a slow speed and have them walk backwards on it to work on eccentric endurance.  Retrograde treadmill walking is another excellent exercise for the athlete or client with patella femoral pain. They can be progressed by increasing the incline and adding speed to this drill, plus lengthening the intervals.

 Once your clients have progressed through each phase and are pain and symptom free, ensure they continue to strength train twice per week.  It is important they maintain the gains they have made and ‘buy in’ to the relationship between a strong set of hips and healthy, resilient knees. 

Happy training from coach Bott.