As a Matter of Stretch

Marsha, a friend from high school, recently lamented on her Facebook page, how her clothes always feel tight after a kick-butt workout. Ample commiseration among her posse of friends ensued without resolution to her concern. 

Lately I've been observing a neglectful trend among the plethora of fitness pages on Facebook - - total absence of information on the benefits and need for stretching - - pre and post workout. 

So it's SMO to the rescue; assessing the gap in your fitness regimen, empowering your success with education on the magical healing powers frequent stretching affords.   Because that's what I do.

First, stretching matters.  It's an integral part of a well-rounded, well-intentioned workout schedule that will:    

• Improve flexibility, circulation and overall health
• Reduce muscle tension / prevention of cramps and strains
• Increase range of motion
• Minimize risk of activity-based injury
• Gain more power / Better workout performance  
• Facilitate muscle recovery, repair, elasticity and elongation post workout

AI Stretch

Next, different stretch techniques serve different purposes.  There are six primary types of stretching; know what is ideal for your fitness practices:

• Active Isolated (AI) - Stretches are aided with a belt or rope (or a second person assist)  as leverage support to increase a range of motion in the stretch 5-10% deeper than normal.  Stretches are held for a short period of time 2 - 5 seconds with several repetitions to improve flexibility.  This technique allows your brain and your body to remember the new range of motion you're creating.   It's also ideal for seniors who may need extra support. 
• Ballistic - A rapid pulsating or bouncing up and down motion stretch that applies more than twice the tension to the muscle region.  One of the riskiest stretching techniques, as it may cause tearing to muscle fibers if improperly done.  The stretch technique is best suited for highly conditioned athletes and is not recommended for beginners.  
  

  

  Dynamic Stretch

• Dynamic - Optimal, and best known, as part of a workout warm up; dynamic stretches center on full motion range of major muscles and joints.
• Passive - One of the more common stretch techniques, best suited post-workout when muscles are warm and ready for recovery with assistance by a 2nd person (ie, your trainer or physical therapist) providing the force of the stretch.  Each stretch is gently held 20-60 seconds, always allowing the muscles to remain relaxed.  There is no

  

  Passive Stretch

  bouncing or rapid pulsing; never pushing the stretch to the point of pain.  Feeling resistance deep within the muscle core is the objective, pain in the joint is not.   
• Proprioceptive Neuromuscular Facilitation (PNF) -  Sounds fancy or intimidating, right?  Nah.  It's actually quite delicious and highly effective in producing results.  Originally designed for use in occupational and physical therapy, it is trending into mainstream fitness more and more. Simply it's a combo-platter of contract-relax-stretch movement of a muscle or group of muscles.  An isometric contraction is held at minimum 3 seconds, followed by a subtle release into deeper passive stretch and repeated several times. 

  

  Static Stretch

• Static - The standard, most commonly used style by people who stretch.  It is nearly identical to the passive stretch technique. 
  Performed without assistance with an emphasis in keeping all the joints in alignment - no twisting.  Like passive, stretches are held 20-60 seconds and never to the point of pain

Finally, as for Marsha's questioning quandary...

1. During active, intense exercise, muscle fibers expand and contract, delivering that pumped-up look.
2. When a post-workout stretch is bypassed, the muscles remain in this state for a longer period of time and in some instances may stay that way.
3. Stretching allows the release of those fibers, allowing them to breathe, recover, and return to their intended long, lean position. 
4. It is the absence of either regular or effective stretching practices where many women believe they bulk up.  This is because the muscles are stuck in their contracted position. Unfortunately, this limited mindset that prevents women engaging in weight and strength training essential to their physical health and longevity.
5. Frequent cardio conditioning can also have the same effect.  Runners, for example, too often suffer insanely tight hips and hamstrings because they either don't stretch effectively or at all

Bottom line, when it comes to the results you seek for your exercise efforts or athletic performance - - it's all a matter of stretch.    

Just Decapitate Me and Be Done With It

At this posting it is hour 38 of the migraine that, for the most part, has taken over my existence, holding most of my senses (and my life) hostage for nearly two days: 

•  I feel like absolute crap.  Head to toe; inside and out.  What might otherwise had been a glorious fall Sunday yesterday, with a bike ride, time in the yard, etc., was spent in bed.  I'm headed back there as soon as this blog-entry posts.

• I'll see you, but only if the shades and curtains are drawn, lights are out, I'm wearing a broad-rim hat and secret-service grade sunglasses.  Better yet, just meet me a dark cave, I don't want to see you.  It so painful to keep my eyes open and the former is too much work. At it's zenith, this migraine set off a pulsating bomb in my brain by the slightest hint of light. 

• Taste and smell are in hyped-up overdrive mode, contributing (sometimes magnifying) to my nausea.  I'm craving donuts and cookies to medicate my emotional psyche but I can't bear to smell or taste them.  So why bother?  There I lay.

• All I hear is volume.  It's as if I were at a heavy-metal concert directly in front to the stacked speakers. Oh for the love of all things precious and holy....SHUT THE F@&# UP!!   Can't a woman get a little silence?  As for my neighbor's rooster, let's just say today is Monday and he is one lucky cock.

I don't get migraines very often, which is why when I do, it brings out the darkest side of my judging opinions; sometimes even thinking it would be better if someone would just decapitate me and be done with it. The infrequency, believe it or not, has me both grateful and annoyed.  Grateful because it doesn't occur often, deepening my compassion for others and my commitment to healthy living.  Annoyed because of the interruption it causes to my life and that it always catches my off-guard. 

I was introduced to my first migraine about age 34 while at work.  It came on one afternoon like gangbusters, scaring the bejesus out of me.  Out of nowhere my vision became blurred and mangled, I was extremely dizzy and nauseous.  As I drove home from the office, I had to pull-over to vomit. Soon after, I heard a loud pop between my ears, the subsequent instant pain in my head was unbearable.  It lasted 12 hours.  The next morning I was fine.  I've attributed that experience to the stress I was under at the time.  I didn't have another migraine until after the age of 40 - - common among women during perimenopause and menopause . 

Christiane Northrup, M.D., in her book, the Wisdom of Menopause attributes migraines to an imbalance of hormones estrogen and progesterone, particularly just before our periods when levels can dramatically fall.   Which helps explain why the U.S. Department of Health and Human Services Office on Women's Health believe 75% of migraine suffers are women - - but it's not just hormones and age.  It's a highly sophisticated cocktail (alcohol pun intended) that may also include a little or alot of:

• Lack of or too much sleep
• Skipped meals
• Bright lights, loud noises, or strong odors
• Hormone changes during the menstrual cycle
• Stress and anxiety, or relaxation after stress
• Weather changes
• Alcohol (often red wine)
• Caffeine (too much or withdrawal)
• Foods that contain nitrates, such as hot dogs and lunch meats
• Foods that contain MSG (monosodium glutamate), a flavor enhancer found in fast foods, broths, seasonings, and spices
• Foods that contain tyramine, such as aged cheeses, soy products, fava beans, hard sausages, smoked fish, and Chianti wine
• Aspartame (NutraSweet^® and Equal^®) 

Now it's up to each of us to tap out inner super-sleuth, channeling the talents of Brenda Lee Johnson, Catherine Willows, Pepper Anderson, and Miss Marple to understand our own unique blend of migraine triggers, take proactive steps to manage them to minimize or even eliminate the episodes. I believe it is possible to do it spiritually, and holistically, without having to resort to pill popping or homicide.

I know for me, it starts with diet and taking a closer look at that coffee kick I've been on... 

Push Over No More, Baby You're a Star

Putting an emphasis on expanding SMO Ventures' Facebook presence, honing my cycling skills, learning to love life in Southwest Florida, and working with some wonderful new clients preempted postings to the Well Fit blog.  Then there's my desire to post something meaningful, insightful, and valuable.  It just wasn't happening in a way that satisfied me. 

During a great conversation with a new yoga teacher I've been taking classes with inspiration grabbed hold.  Aja (pronounced "Asia"" and yes, her parents are huge Steely Dan fans) is working to increase her exposure, grow her independent business, and I shared this great story about Madeline.  I know each one of us who has branched out on our own has experienced what she has at least once in their career.  When done well, as in Madeline's story below, once is all it takes.   Thank you Aja for conversation and the jolt I'd been wanting.  Namaste.  And now about Madeline...

Madeline rapidly realized that much of her success was centered on attracting exactly the right clients (checkout this previous post, Yeah, You’re Not My Target Client,and That’s A-OK for more insight).  Yet  one obstacle continued to intermittently show up for her - - price objection.

Madeline, like many 1st-time entrepreneurs (too often women), gets stuck when a client takes issue with the cost of services.  Our job as business owners is to determine what’s at the root of the objection and choose whether it’s worthwhile stepping into a negotiation with the client or simply say, sayonara.

source:  conversation marketing.com

In Madeline’s case, it was worthwhile.  Her client had a serious desire to work with Madeline and also had a legitimate financial constraint; or so the client lead Madeline to believe (insert your best Snidley Whiplash laugh here), mu-whahahaha.

Madeline tapped into her creative genius, stepping into the negotiation and did what I call a F.L.I.P. (Focused Language Inspiring Progress).  Madeline graciously offered her client the full service program at a reduced price with the direct request that the client work for her in-trade to make up the fee difference by doing some administrative tasks.   After a short deliberation, the client declined the offer, opting to pay full price instead.  Yes, that’s right!  Madeline’s client paid full price.  Go Madeline!

source:  thelfp.com

I love this story.  It’s the perfect depiction of what is possible when you step into your entrepreneurial business owner power.   Full-price paying clients.   There will always be the fox client dressed as a sheep hoping to take advantage of your giving nature and getting your services on the cheap for no  reason other than that they themselves  are - - cheap.

Women-in-business, particularly those new in business, must master the skill of negotiation to create win-win opportunities when the situation is warranted.  Too many women undervalue themselves, their services, or willingly slash their prices just to get the client.  E-NUFF!  It’s a slippery slope; once you go down that rabbit hole, you’ll never climb out.  You will have built a reputation for being a pushover.  Who wants that?

The ability to F.L.I.P. is mastery skill separating the dedicated professional from the apathetic, the successful from the eternally struggling, the superstars from the amateurs.  Which one are you?

What’s your F.L.I.P success story?

Zumba 2.0: Unwavered on Splish-Splash Style

Long before leaving the Chicago area, my friend and colleague Julie began encouraging me to try Aqua Zumba.  We shared similar opinions of the traditional Zumba cardio classes, and having enjoyed the few aqua classes she had taken, Julie thought I may like it too.  While I was open to it, a indoor pool isn't my thing, so I never got around to trying a class.   Then I moved to Florida...

My entire personal workout program was in an upheaval.  With outdoor pools, sunny skies, year-round, sub-tropical weather all mainstays of my new community, a Groupon for six Aqua Zumba classes showed up in my email.  Hahzah!  Add to that, the class location is a quick 1.5 miles from home.   Instantly thinking of Julie and the pleasure I get out of trying new things, I make the purchase. 

img credit:  Tampa Bay Times

img credit:  Zumba FB page

Fifteen minutes into my first class and I'm reminded that this program was created by a guy.  Most of the choreography is low-low impact areobic resistance training; with the occasional jump in the air.  It's in the jumping that it hits me - I mean -  they hit me.  Much to my surprise, the 34 DD sisters who travel everywhere with me weren't at all pleased; aggressively bouncing up and smacking me right in the jaw.  The resounding, "Whoa!" from others confirmed I wasn't alone in receiving a bust assault.  Our adorable instructor Paula gives a pantomime boob-grab gesture as our securing option.  Funny.  Or was it?  There had to be better solution to be able to effectively get the aerobic and strength boost from the jump than having to feel myself up every week.
Week two I wore my high-impact sport bra.   Problem solved.  What I take issue with, is that you don't get this information or recommendation before taking the class. And I asked, "How specifically do you recommend I come prepared for class?"  That would have been the ideal time to mention the bounce factor.

I could only imagine how uncoordinated I looked.  Makes me giggle.  I'm at ease because your body can't clearly be seen while submerged in water anyway.  That's a big plus for someone timid about dance-type classes.  No worries, we're all flailing together and no one is watching - - except maybe the hottie young life guard (insert cougar purr here), but he's really watching Paula.   And why not?  She's on dry land, has got the moves and the body.


By week three, I was getting bored.  Same songs, redundant choreography, too much repetitive muscle movement for my liking and I was noticing I got more out of my bike ride there and back than from the class itself.  And that Chihuahua number?  Oh-Puleeze.  I believe all hokey group dances belong at weddings aided by alcohol; I personally let go of participating 20 years ago.

There is something to be said for splishin' 'n splashin' in a pool for an hour.  It is quite fun.  And that is Aqua Zumba.  Fun.  That's how it's consistently marketed.  I am unwavered in my opinion of Zumba as a solid exercise strategy.  It's not.

Periodic splish-spash fun - - you bet.    Serious fitness - - not so much. 
 

Grey Matters

One of my newest personal fitness clients, Kathy,  is a dynamic, soulful, 45-year-old woman on the move and on the rise.   She's a proud wife, mother and corporate leader who has a professional milestone culminating this week.  She's excited, anxious, and nervous.  Somewhere amidst it all Kathy, in her words, slipped underground with her workouts bypassing the schedule she set for herself.

Remind you of someone you know?  In the mirror perhaps?  Kathy is emblematic of many women, myself included, who throughout their odyssey of personal well-being consistently crash at All or Nothing Junction; missing the abundant grey matter accessible at the nucleus of these crossroads. 

You see, the grey - - matters.  Just as the grey matter of the human brain is involved in muscle control and sensory perception, the grey matter of All or Nothing Junction is yin-yang; the sustaining blend of harmony and balance.  One does not thrive without the other.  Any idea otherwise to me is kooky talk and one seriously dead end street.  Time for a new sign.

For Kathy, it's a renewed understanding of what "all" is in relation to her workout schedule.  Her week ahead may not have "all" the time she'd prefer be available, but there is time - - grey matter she can identify and make the most of.   In making this navigational adjustment, Kathy resurfaces.  She nurtures her well-being, stays true to herself, and will be spectacular for the others in her world.  Welcome to Yin-Yang Lane.

Yeah, You’re Not My Target Client And That’s A-OK.

One of the first questions I ask a professional I’m meeting for the first time is, “Who is your ideal client?”   Nothing makes my teeth clinch more than when the answer is, “Anyone who… or…Everyone who…”  Grrrr.  This ubiquitous description is both killing my teeth and your business – of this I’m certain.

soucre: Lotus via Nickburcher.com

What I’m not 100% certain of is whether this is a chronic practice for the naive business person or a desperate plea from one who’s business is struggling.  In my experience, its a 50-50 split with neither seeing the results they truly want.   The desperate business person is emotionally speaking from fear of not knowing or feeling confident about when their next client will buy.  The naive, is just that, or they believe that to be successful you must be able and willing to work with - - well - - anyone and everyone.     I’m here to release you from your conventional thinking and guide you to be the superstar pro you want to be.  These are unconventional times, you simply need to get clear, specific and most importantly own it.  Unabashedly.   It’s as easy as knowing your A,B,Cs.

Invest qualitative time to review your favorite clients - - past and present.  These are the people who you are totally jazzed to work with.  You look forward to seeing them as much as they look forward to seeing you.  Working with them is sheer bliss.  Look them over. What is it about them that jazzes you?  They pay you the big bucks?  Are always on-time?  They make you laugh, think, refer others to you?  What else?   Have fun, go crazy, but most importantly be specific.

What are their Attributes?
What are their Behaviors?
What are their Characteristics?

Watch the similarities begin to appear.   Pay special attention to the commonalities among characteristics, or what I call the nitty gritty.  Meet your ideal client.    To the others, you can humbly and gratefully say, “Buh-Bye.”   That’s not who you work with anymore.  That’s A-Ok.

When I first started SMO Ventures  as a personal training business, I had a pretty good idea who I thought my ideal client was.  Healthy women, age 30 and above.  That’s what I got.  I also got a few surprises.  Occasional excess baggage, including:  whiners, drama queens, cheap skates, no shows, chronic cancelers.  Blah!   One poor woman embodied it all (I hope she’s OK now).   The excess baggage was sucking my spirit, effectiveness, and love for what I do.  It didn’t take long for me to reassess and set it straight of who I work with.  Still healthy women, age 30 and above with the added: high achieving professionally, motivated personally, proactive in their personal care, adventurous, and committed, to name a few.  I did the same exercise when I expanded my practice to include business consulting/coaching services to fitness, health and wellness professionals.   Guess what – - I adore every one of my clients and none of them show any signs of  excess baggage (oh they wouldn’t dare.)

The clearer the picture you create of your ideal client, the easier the path is for them to reach you.
 

My teeth are feeling better already.

A Tale of Two Light bulbs: Which has the power wattage to last?

img credit:  Fotosearch

As you embark upon or strive to expand your independent career in the fitness, health and wellness industry, your staying power relies on many elements.  The most important one, (in this expert's humble opinion), is in how you see yourself and how you outwardly project it to the public and your prospective clients.  Today, I share two recent examples:

Lightbulb Numero Uno:

I recently consulted with Crissie, who is stuck bringing in new training clients and getting ahead with her 6 year old practice.  As I  listened to her story, I kept thinking, "Just who does she think she is?"  So I asked here.  "Tell me Crissie, who are you?"  "What?"   "As you meet people for the first time, how do you introduce yourself and describe who you are?"  "I'm Crissie, and I'm a personal trainer?"  Hmm.  OK. "Now let me ask you, are you a personal trainer or a business owner?"  Silence.  "Crissie? Are you there?"  Silence.  "Oh my gosh! I never thought of it that way."  Exactly.

If Crissie doesn't see herself as a business owner, her clients (past, present and future) don't either.  Step one for Crissie is to amp-up her mindset that she is soooo much more than just a personal trainer.  She is a business owner and must make this transformation in both mind and behavior to further her success.  Otherwise she'll end up back in the gym working for someone else, at half salary, as just another personal trainer.

Lightbulb Numero Dos:

img credit:  Fotosearch

This came as a direct response to a status update I read on Facebook by a fitness business owner I was following (while writing the I Won't "Like" You on FB post).  The owner lamented about a recent conversation she had with prospective client, her summary went like this:  

A comment was made to me the other day that I found offensive .. "So what am I trying to sell Personal Training or Nutrition".... my response was .. #1. I'm not trying to sell anyone anything , I'm in my field because I love to help people, it is my God given passion!  #2. Being able to help people turn from unhealthy lifestyles to start making better health choices , possibly prolonging their life expectancy while helping them achieve their body composition goals is amazing and a gift in itself. #3. I live by example and have my fair share of health challenges myself ( Celiacs disease, Crohns as well as a few others) I believe God only gives you what you can handle ( and I think he must think alot of me..lol) and we are all dealt a hand in life, its what you do with it that matters..I choose to use my hand to help others...that is why I do what I do!...I'm not here to sell, God put me here to help!

Mind you this was posted on her business page.  OYE!   Blah, blah, blah.  Highly unprofessional and inappropriate.  But that's not our lesson here.  Our light bulb lesson is about items #1, #2 and #3 and in my corresponding comment back to her:   

While I personally did not hear the conversation you had... I would invite you to reconsider your 1st answer. Do you charge your clients a fee? You own/operate a business, correct? I hope your answer is Yes. Then you are indeed "selling". That's business. The difference here is that it's your personal passion (your desire to help others) is what brought you to having this business of personal training & nutrition and wanting to have customers that you can help. You have to "sell" to make money. Fact. Presuming you do charge your clients, then you are selling your skill, ability and expertise to help your clients transform their bodies, their health etc. You're also selling the results your clients will receive and the new feelings they will have by working with you. The ability to make the distinctions between tangible and intangible selling and effectively doing it is one way many small fitness businesses don't succeed. Now of course, if you don't charge any fees to your clients - my comment is mute and you're absolutely correct, you aren't selling. You're volunteering. Good luck and keep up the great work.  

Disappointingly, she didn't reply.  I interpret the non-response as the wake-up call she needed but was embarrassed to admit to.  That's cool.  


Take note:  Until you perceive yourself as a serious professional and behave like a serious business owner, clients won't, and the struggles to keep the business alive or thrive will plague you.   


What do you think?  Which light bulb has the power wattage to last?