In one of my earlier posts I wrote about an 11 year old boy that I started working with who plays soccer and hockey. He is now 12 years old---very important update! And has been doing fantastic! I want to write about him today to demonstrate what happens when 'Smart Training' is applied.
I have been working with him for about 6 weeks now and he has improved on every level. At his last hockey tournament he scored 3 goals---which is pretty impressive considering that he's on the defense--NOT OFFENSE!
He got accepted on the soccer team of his choice and is one of the only kids who was able to do the "Iron Cross". This is an exercise where you are lying on the ground face down with your arms stretched out like a cross. There is someone on each side of you and one or two at your feet. The people on each side of you place one hand under your wrist and place the other under the front of your shoulder. The people in the back lift your feet.
The challenge is to maintain perfect alignment for as far as you can as they walk. It's a tough exercise and he managed to do this fairly easily because of the stability of his joints and core.
I will give you a brief outline of the sequence of the training that I have done with him. When I first saw him he had no core stability and was structurally crooked from scoliosis.
So the first step was working on core stability and posture. Second step in a couple of weeks was correcting motor patterns. Because he had been crooked for so long he had developed faulty movement patterns. Then we worked on coordination and did some strengthening.
One of the biggest thing to correct was his postural alignment in movement--starting with his head position. Like so many people I see he has the bad habit of looking down and sometimes even tilting his head.
He has gotten much better on all aspects I have worked on however we still have plenty of work left to get him to be a fully functional athlete.
The work that I am doing with him now will follow him throughout his life. I can't wait to watch him play whatever sport he chooses to play professionally! If that's the road he decides to follow! If not, at least I know that he will be a fully functional adult! :)
Happy training!
Wednesday, May 12, 2010
Monday, May 10, 2010
Cycling your training
We all know that there are stages of learning when taking on a new activity.
We need to get familiar with the equipment, learn basic skills, learn safety rules etc. The next step we learn various techniques, followed by consolidation of the techniques to accomplish a specific task. Once we can do this well, some people like to compete and see just how well they can perform under stress compared to their peers.
There are some terms in training plans such as a Macro cycle and a Micro cycle. Let me give you an example of this. A couple of years back I had a client approach me because she wanted to compete in the Québec version of 'Fear Factor' (Facteur de risque). We had 6 weeks to get her ready. This was our Macro cycle: training plan from start until the event.
I could have worked on her aesthetics and gotten her a killer bod for TV, however that wasn't the nature of the competition. She was to accomplish many 2-3 minute challenges against other competitors, that would need speed, coordination, balance and fearlessness.
So my micro cycles had to train all of these aspects. I saw her 4x a week and planned out every training session to develop these athletic qualities. I knew there would surely be some insect eating so we worked on her mental preparation as well. There were moments when she got really angry with me because I pushed her buttons just like the other competitors were going to!
She won her episode and then the season finale! I was a proud Mama! :)
The bonus was that it was filmed in Argentina and so she brought me back a very nice leather jacket! I digress....
The reason I have told you this little story is because we need to work on all of our athletic qualities, one at a time --and then all together. Regardless of your skill level, you need to go back to basics after the competition season, and then work your way back up.
If you want to take a trip somewhere you need to know where you're starting from and what is the best way to get where you want to go, in the time that you have.
Every time you do take a car trip, you go through the same steps: you need to get in the car, make sure there is gas, tie your seat belt, start the engine etc.
The road you take may be different someone else's, however you still need to plan for it. Training your self and your horse is no different.
You may spend less time doing the basics, however if you take the time to go through them again, the more difficult tasks will be much easier.
The first thing you need to do is an evaluation.
- What is your end goal?
- Then, determine what your strengths and what your weaknesses are.
- How much time should you spend working on each of the required athletic skills by the end of your macro cycle?
Planning is great, however it is just a plan. They can change depending on what turns up! Being flexible is key.
Hope this helps! Happy training! :)
We need to get familiar with the equipment, learn basic skills, learn safety rules etc. The next step we learn various techniques, followed by consolidation of the techniques to accomplish a specific task. Once we can do this well, some people like to compete and see just how well they can perform under stress compared to their peers.
There are some terms in training plans such as a Macro cycle and a Micro cycle. Let me give you an example of this. A couple of years back I had a client approach me because she wanted to compete in the Québec version of 'Fear Factor' (Facteur de risque). We had 6 weeks to get her ready. This was our Macro cycle: training plan from start until the event.
I could have worked on her aesthetics and gotten her a killer bod for TV, however that wasn't the nature of the competition. She was to accomplish many 2-3 minute challenges against other competitors, that would need speed, coordination, balance and fearlessness.
So my micro cycles had to train all of these aspects. I saw her 4x a week and planned out every training session to develop these athletic qualities. I knew there would surely be some insect eating so we worked on her mental preparation as well. There were moments when she got really angry with me because I pushed her buttons just like the other competitors were going to!
She won her episode and then the season finale! I was a proud Mama! :)
The bonus was that it was filmed in Argentina and so she brought me back a very nice leather jacket! I digress....
The reason I have told you this little story is because we need to work on all of our athletic qualities, one at a time --and then all together. Regardless of your skill level, you need to go back to basics after the competition season, and then work your way back up.
If you want to take a trip somewhere you need to know where you're starting from and what is the best way to get where you want to go, in the time that you have.
Every time you do take a car trip, you go through the same steps: you need to get in the car, make sure there is gas, tie your seat belt, start the engine etc.
The road you take may be different someone else's, however you still need to plan for it. Training your self and your horse is no different.
You may spend less time doing the basics, however if you take the time to go through them again, the more difficult tasks will be much easier.
The first thing you need to do is an evaluation.
- What is your end goal?
- Then, determine what your strengths and what your weaknesses are.
- How much time should you spend working on each of the required athletic skills by the end of your macro cycle?
Planning is great, however it is just a plan. They can change depending on what turns up! Being flexible is key.
Hope this helps! Happy training! :)
Friday, May 7, 2010
Self-check
Now before reading this I want you to relax and make yourself comfortable.
If you actually had to move to make yourself comfortable I have one question for you: Why weren't you comfortable in the first place?
This is something that I see repeatedly! Riders who are tense and not 'comfortable'! What causes this?
There are many causes:
- Staying in the same position for a long period of time can trigger tension to build up in the muscles.
- Not exercising and not stretching can bring an increased burden of stress into the muscles.
- Physically demanding occupations, poor body posture, bad habits, stress, anxiety, and repetitive motions can also contribute to causing tension.
- Let's not forget the foods that you eat. What happens when you put a bunch of salt on a slab of meat and make sure it is dehydrated? It hardens. Our muscles are meat. Reduce salt and increase water intake.
So what can you do about this? Well, the first thing is to become conscious of your habits and triggers.
You need to check your position when you sit: while working, driving, and eating.
Where is your weight when you stand? Are your hips equal? Your shoulders down? Your chin jutting forward?
What about how you sleep? Your posture is just as important when you are lying down as when you are standing upright.
What thoughts, situation or people create tension? What do you need to do to be more comfortable?
Think of your horse, do you think it's more comfortable for him / her to have a stiff board on their backs or a comfortably relaxed - yet stable rider?
Next step, check your emotions. Have you ever been around someone who is really stressed out? Was it pleasant? What about someone who is happy and carefree? Which was more enjoyable?
Can you imagine a time when you were really happy? Imagine it, feel it! Isn't it a wonderful feeling? If you can't find a happy blissful memory -- MAKE ONE UP! Pretend you just won 30 million dollars and are riding on the beach on an Andalusian Stallion with Fabio by your side...ok...maybe not Fabio! You get the drift!
Your horse will respond much better to a calm assertive person than to a nervous, angry, stressed,or tired person.
The response I have heard time and again: How can I be relaxed and calm when my job...., my kids...., my husband....? (you can fill in the blanks!)
Go back up a few lines and imagine the wonderful memory, take a deep breath and feel it like it was right now.
There you go! That's how you create your state! With a little bit of effort and imagination.
Our states are our doing. Regardless of what happens around us! I am not telling you not to feel bad or deal with problems. You can deal with everything that comes your way. Being upset and dramatic is in your power to change.
Let's face it, life happens! Good and bad. The next four weeks will go by whether you are happy or upset. Why not choose happiness? Your horse will love you for it!
Wishing you health,
Isabelle
If you actually had to move to make yourself comfortable I have one question for you: Why weren't you comfortable in the first place?
This is something that I see repeatedly! Riders who are tense and not 'comfortable'! What causes this?
There are many causes:
- Staying in the same position for a long period of time can trigger tension to build up in the muscles.
- Not exercising and not stretching can bring an increased burden of stress into the muscles.
- Physically demanding occupations, poor body posture, bad habits, stress, anxiety, and repetitive motions can also contribute to causing tension.
- Let's not forget the foods that you eat. What happens when you put a bunch of salt on a slab of meat and make sure it is dehydrated? It hardens. Our muscles are meat. Reduce salt and increase water intake.
So what can you do about this? Well, the first thing is to become conscious of your habits and triggers.
You need to check your position when you sit: while working, driving, and eating.
Where is your weight when you stand? Are your hips equal? Your shoulders down? Your chin jutting forward?
What about how you sleep? Your posture is just as important when you are lying down as when you are standing upright.
What thoughts, situation or people create tension? What do you need to do to be more comfortable?
Think of your horse, do you think it's more comfortable for him / her to have a stiff board on their backs or a comfortably relaxed - yet stable rider?
Next step, check your emotions. Have you ever been around someone who is really stressed out? Was it pleasant? What about someone who is happy and carefree? Which was more enjoyable?
Can you imagine a time when you were really happy? Imagine it, feel it! Isn't it a wonderful feeling? If you can't find a happy blissful memory -- MAKE ONE UP! Pretend you just won 30 million dollars and are riding on the beach on an Andalusian Stallion with Fabio by your side...ok...maybe not Fabio! You get the drift!
Your horse will respond much better to a calm assertive person than to a nervous, angry, stressed,or tired person.
The response I have heard time and again: How can I be relaxed and calm when my job...., my kids...., my husband....? (you can fill in the blanks!)
Go back up a few lines and imagine the wonderful memory, take a deep breath and feel it like it was right now.
There you go! That's how you create your state! With a little bit of effort and imagination.
Our states are our doing. Regardless of what happens around us! I am not telling you not to feel bad or deal with problems. You can deal with everything that comes your way. Being upset and dramatic is in your power to change.
Let's face it, life happens! Good and bad. The next four weeks will go by whether you are happy or upset. Why not choose happiness? Your horse will love you for it!
Wishing you health,
Isabelle
Monday, May 3, 2010
Basic Nutrition Guidelines
I believe that there is such a thing as a nutritional blueprint. That we all need specific individual ratios of fat / carbs & proteins that are appropriate for our bodies, age, fitness level, and state of health.
There is a method called Metabolic Typing that helps us determine exactly what foods and at what ratio we need to be ingesting them. I have taken this course and have used this method for myself. Without going into details, since I had my twins 6 years ago I have had health struggles. There are many reasons for this however Metabolic Typing has helped me enormously!
Standing at almost 5'10 with a muscular build, I was over training and under eating.This is a partial result of my brief stint doing runway modeling and my own vanity insanity! Plus my genetic background demonstrated that I needed more protein and fats. (Both my uncle and my cousin held the 'Mr. Canada' title naturally!) I needed more calories just to maintain my athletic build.
Although I was eating well, I was not eating enough and needed to avoid some of my daily staples such as bananas, tomatoes and peppers. Following this diet helped me gain my energy back.
Most people eat too many refined carbs and drink sugary drinks. Don't get me started on show ground food!
Here are some basic guidelines.
Water consumption: Take your weight in lbs, divide it in two and this gives you the amount of oz you should be drinking a day. If it's hot or if you're doing a bit more activity -add some. Increase your intake gradually and you can also add a pinch of sea salt -- specially if you're worried about running to the washroom every 10 minutes! ** Drinking artificially sweetened soft drinks reduce kidney function by 30%.
Protein: You should have protein every time you eat. Everyone is different on the amount that they need so listen to your body's feedback. You should feel energized after eating. If you feel sluggish there is something wrong. You may have an intolerance or are not ingesting enough protein for your metabolic type. Always have a bit of carbs with your protein intake. 30% of the calories in protein are used for digestions. Protein keeps your blood sugar stable longer.
Carbs: There are many schools of thought here. Stay away from refined foods. If it doesn't look like how the Earth made it, stay away from it. If you can't pronounce the ingredients, stay away from it. Eat more vegetables than fruits, if you're eating grains make certain they are organic, non-processed, with no sugar added. Carbs are processed into sugars rapidly! We need them so if someone tells you to only eat protein-- don't do it. Too much protein, like not enough, can cause other health problems.
Fats: WE NEED FATS TO FUNCTION. I have a hard time with this low-fat craze. Forget the low-fat, use healthy fats and invest in your health. Good fats are avocados, olive oil (virgin, first cold-pressed, preferably organic), coconut oil, nuts (that are natural and then soaked overnight-- otherwise we do not digest them properly).
WE NEED SOME SATURATED FAT! Preferably from organic free range grass-fed animals.
Eat every 3 hours a combination of protein, carbs & fats. This will keep you at your best. When we are too hungry we make bad choices.
Yes, this sounds extreme however I would love to meet someone who is socially connected and doesn't know anyone who has suffered from obesity or cancer. If you are serious about being healthy and improving your performance, food is the first place you start.
EVERY MEAL IS A BUILDING BLOCK TO A HEALTHY FUTURE.
Wishing you health,
Isabelle
There is a method called Metabolic Typing that helps us determine exactly what foods and at what ratio we need to be ingesting them. I have taken this course and have used this method for myself. Without going into details, since I had my twins 6 years ago I have had health struggles. There are many reasons for this however Metabolic Typing has helped me enormously!
Standing at almost 5'10 with a muscular build, I was over training and under eating.This is a partial result of my brief stint doing runway modeling and my own vanity insanity! Plus my genetic background demonstrated that I needed more protein and fats. (Both my uncle and my cousin held the 'Mr. Canada' title naturally!) I needed more calories just to maintain my athletic build.
Although I was eating well, I was not eating enough and needed to avoid some of my daily staples such as bananas, tomatoes and peppers. Following this diet helped me gain my energy back.
Most people eat too many refined carbs and drink sugary drinks. Don't get me started on show ground food!
Here are some basic guidelines.
Water consumption: Take your weight in lbs, divide it in two and this gives you the amount of oz you should be drinking a day. If it's hot or if you're doing a bit more activity -add some. Increase your intake gradually and you can also add a pinch of sea salt -- specially if you're worried about running to the washroom every 10 minutes! ** Drinking artificially sweetened soft drinks reduce kidney function by 30%.
Protein: You should have protein every time you eat. Everyone is different on the amount that they need so listen to your body's feedback. You should feel energized after eating. If you feel sluggish there is something wrong. You may have an intolerance or are not ingesting enough protein for your metabolic type. Always have a bit of carbs with your protein intake. 30% of the calories in protein are used for digestions. Protein keeps your blood sugar stable longer.
Carbs: There are many schools of thought here. Stay away from refined foods. If it doesn't look like how the Earth made it, stay away from it. If you can't pronounce the ingredients, stay away from it. Eat more vegetables than fruits, if you're eating grains make certain they are organic, non-processed, with no sugar added. Carbs are processed into sugars rapidly! We need them so if someone tells you to only eat protein-- don't do it. Too much protein, like not enough, can cause other health problems.
Fats: WE NEED FATS TO FUNCTION. I have a hard time with this low-fat craze. Forget the low-fat, use healthy fats and invest in your health. Good fats are avocados, olive oil (virgin, first cold-pressed, preferably organic), coconut oil, nuts (that are natural and then soaked overnight-- otherwise we do not digest them properly).
WE NEED SOME SATURATED FAT! Preferably from organic free range grass-fed animals.
Eat every 3 hours a combination of protein, carbs & fats. This will keep you at your best. When we are too hungry we make bad choices.
Yes, this sounds extreme however I would love to meet someone who is socially connected and doesn't know anyone who has suffered from obesity or cancer. If you are serious about being healthy and improving your performance, food is the first place you start.
EVERY MEAL IS A BUILDING BLOCK TO A HEALTHY FUTURE.
Wishing you health,
Isabelle
Sunday, May 2, 2010
Tendonitis
WOW! Every rider I saw yesterday had shoulder tendonitis!
This is a term that we hear pretty often, however some of you may not know exactly what it is: The tendon is the end of the muscle that attaches to bone. If you can imagine a shoelace, the tendon is like the plastic covered end of the shoelace. Tendonitis is the inflammation of that end part.
The causes can be varied however the most common in the shoulder is muscle imbalance and bad bio mechanics (ways of executing movement) - usually related to muscle imbalance or bad work ergonomics. Trauma can cause this as well.
Because the tendon is a denser texture than the muscle, it can actually take a bit more time for it to heal. My job is to assess the area for muscle imbalance, which invariably with equestrians is caused by stronger front of the body muscles than the back muscles. Add poor posture, lack of core stability, and repetitive movements, then you get a lovely case of tendinitis!
The shoulder is actually the most unstable joint in the body.
Imagine one of those triangular tents that have a central tent pole (bone). These are secured by ropes that tether to the ground (muscles). What happens when you pull one rope (muscle) than the other? The pole (bone) becomes tilted and one side of the tent (body) is taut and the other side sags, creating an imbalance. Add movement to that and the pole (bones) move around more than they should creating instability in the tent (body) = injury or falling tent! :)
This is a simplistic analogy however it gives you an idea of the anatomy of injuries.
So what did I do with these clients? I helped them eliminate the pain from 90% to 5-10% in all ranges of motion. And then taught them some corrective exercises to help prevent this from happening again.
You may be surprised to hear that food can be a big factor in recovery. But that's a whole other blog post! :)
Be well!
This is a term that we hear pretty often, however some of you may not know exactly what it is: The tendon is the end of the muscle that attaches to bone. If you can imagine a shoelace, the tendon is like the plastic covered end of the shoelace. Tendonitis is the inflammation of that end part.
The causes can be varied however the most common in the shoulder is muscle imbalance and bad bio mechanics (ways of executing movement) - usually related to muscle imbalance or bad work ergonomics. Trauma can cause this as well.
Because the tendon is a denser texture than the muscle, it can actually take a bit more time for it to heal. My job is to assess the area for muscle imbalance, which invariably with equestrians is caused by stronger front of the body muscles than the back muscles. Add poor posture, lack of core stability, and repetitive movements, then you get a lovely case of tendinitis!
The shoulder is actually the most unstable joint in the body.
Imagine one of those triangular tents that have a central tent pole (bone). These are secured by ropes that tether to the ground (muscles). What happens when you pull one rope (muscle) than the other? The pole (bone) becomes tilted and one side of the tent (body) is taut and the other side sags, creating an imbalance. Add movement to that and the pole (bones) move around more than they should creating instability in the tent (body) = injury or falling tent! :)
This is a simplistic analogy however it gives you an idea of the anatomy of injuries.
So what did I do with these clients? I helped them eliminate the pain from 90% to 5-10% in all ranges of motion. And then taught them some corrective exercises to help prevent this from happening again.
You may be surprised to hear that food can be a big factor in recovery. But that's a whole other blog post! :)
Be well!
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