A client recently mentioned to me that she wanted to incorporate her friend’s physical therapy exercises in her program. Every session this particular client tries to change the exercises that I have designed for her monthly program. The monthly program is written out and she recieves a hard copy. I consistently have to remind her that if we change the exercises we will not have a focus. We will not be able to track and measure progress and get specific results.

Before responding, I listened carefully, so that I could learn more about her reasoning and motivation. I learned that she wants more variety and core exercises. Of course, her program is varied and consists of core exercises. I told her that I appreciated her request. However, physical therapy programs are specific to the issue and needs of the person being treated. I advised her that I would not incorporate her friend’s exercise in her program for that reason. I also said that her personal training programs are specific to her and could not be used by someone other than her.

There is danger inherent in wanting to or following someone else’s program, be it a workout in a magazine, a Celebrity trainer’s DVD, a popular televsion show or a group fitness class at your gym, etc. Don’t risk your health and safety by the allure or promise of a better/varied program - in my client’s case: someone else’s program.

It has been long time since I’ve posted on my blog. Here’s a new entry for the New Year. Happy belated New Year! I find it hard to believe that we’re in a new year and the weather has been so mild! Frankly, I’m a fan of the warmer weather, probably because I prefer to exercise outdoors. It’s tough to stay motivated to get outdoors on those bone chilling winter days, unless the sun is shining. Sunny winter weather can easily convince me to get outside. I love being out in nature because it lifts my spirits and brightens my mood. Especially with the shorter days I try to get out, even if it’s for a short time. So go enjoy the mild weather! I hope there are some winter storms in store for us too!

Please check out http://www.functionalmovement.com/ as I am now certified in the Functional Movement Screen. The purpose of this excellent and useful screen is to rule out pain with exercise and to refer to qualified practioners when necessary. It is also used to identify weaknesses, asymmetries and faulty movement patterns as a result of improper training techniques, injury, etc. Most people have an asymmetry on one side of the body, which may not be apparent to them or their coach or trainer. Hence, the use of the FMS to target the client’s weakest link/s and to provide corrective progressive exercise that will address the issue. Example: client can not squat - yes this may sound strange but I see it everyday - improper form on the squat - a basic exercise that is functional for daily living and recreational sports and athletics! Bad form will only reinforce bad form. Therefore squatting or lunging incorrectly will only create more of the same and not change the movement pattern. FMS corrective exercises will!

While recovering from my biking accident I had to make major adjustments to my exercise program. I could not strength train or do my usual cardio workouts. For two months I learned what it takes to slow down significantly and pay careful attention to my body. Post concussion I was extremely fatigued, dizzy, and slow to the point that I could not walk at my usual pace. While my brain was healing I learned the benefit of doing one thing at a time and not multitasking. Since I suffered a mild traumatic brain injury, I had to rely on my body to give me feedback. In my work as a trainer I see many people who are disconnected from their bodies. We are a society who lives in our heads, and places less value in our bodies. The wise person is one who has a healthy balance and relationship with both their mind and body. The greatest gift of this accicent was taking the time to heal, to tune in to myself in ways in which I have never had to pay attention. What does it mean for you to tune in to yourself?

The heatwave last week was a challenge. Under normal circumstances I would be fine, but since I am recovering from a serious concussion, I felt sluggish and tired. Therefore, I was careful not to overdo it, because I have been known to do too much!

Even though there was a severe weather alert people were exercising outdoors in spite of it. Rather than be safe and run on a treadmill indoors, they were exposed to the extreme heat outside. Why do people take risks and not heed warnings? I have always wondered about this question. It is our ego or the feeling of invincibility that prevents us from making wise and mindful choices?

It’s almost been a month since my biking accident. I have not done any aerobic exercise or strength training in order to heal from the concussion. I have been taking it slow, which is not an easy thing to do, given my work and temperament.

I obtained my medical report and learned that I had a 5 minute loss of consciousness, which was a “code alpha,” a medical emergency. I am still processing the accident and most likely will continue to for some time. It is hard for me to believe that I had a “mild traumatic brain injury.” As I drive by the location of the accident, I can not imagine that I was lying in the middle of the street. Luckily an EMT was on the scene, saw the accident and rushed me to the hospital, where I received excellent care.

This accident has certainly changed me. I had never imagined that I would have a brush with death five days before my 54th birthday. Bad things can happen to all of us, such is the nature of life. Things can happen in a nanosecond. The most important outcome is that I am alive and recovering each day.

Two weeks ago I had a bad biking accident. I was thrown from my bike and fell on my head. I blacked out and came to in an ambulance en route to the hospital. I sustained a concussion and 10 stitches above my right eye. I am lucky that an EMT was on the scene, saw what happened and rushed me to the Brigham. I am still processing this accident. The outcome could have been much worse, death, brain injury, paralysis, broken bones and a severed body part to name a few.

I am a very lucky woman. I was wearing a helmet. The helmet most likely prevented further damage to my head. I do not understand how anyone can ride a bike without a helmet. It does not matter if they are traveling a short distance. My greatest pet peeve is cyclists without helmets, who ride with headphones oblivious to everyone and everything around them. As I have experienced an accident can occur at any moment. We are all vulnerable. I hope to be back on my bike in a few weeks. Safe riding and a Happy 4th!

Had my first run in with a gym member who pulled a bench over to the Smith Machine, parked his butt on it, loaded the rack with the heaviest weights he could find, stood and did some kind of a strange exercise of his own invention. He rested for 5 minutes and did the same exercise again.

I trained my client in the 30 minutes that this person was stuck at that one machine. When he finally finished, he didn’t move the bench back to the free weight area. I had to haul it back. Geez! My client finally got to do her set of squats at the machine that was made for that exercise.

Gym etiquette is so important. Don’t hog a machine, and leave your weights, towel or equipment for someone else to clean up!

The statistics report that 1 in 4 people will have suffered from a mental illness at some point in their lives. This means that many of us have first hand experience or know someone who has a mental illness. This is a tough topic because of the stigma. I have personal experience with my mother. She suffered severe depressions when I was growing up and was ashamed of her condition. She was reluctant to seek help, until she finally had to be hospitalized. This had great impact on me. It’s painful, scary and difficult to see a loved one wrestle with mental illness. I learned that not confronting a mental illness creates more suffering. Unlike my mother, I choose to write about this topic without fear or shame. I am empowered to say that to live is to suffer and no one is exempt. In the past years I have experienced some very difficult and dark times. Exercise, being able to move my body was a great help. A walk, a bike ride a hike and it lifted my spirits. This blog entry is dedicated to my mother and those who live with mental illness.

While riding my bike yesterday, the front derailleur suddenly snapped off and fell on the chain. (I learned that this can happen to older bikes and there is wear and tear on the derailleur.) This bike is almost 10 years old, but in excellent condition!

Luckily, I was not hurt! I managed to walk the bike to my destination because I couldn’t ride it. At the nearby bike store they told my politely that they couldn’t service it, because it isn’t a brand that they carry. They needed a specific part from the manufacturer, which they couldn’t get.

They were gracious and quickly removed the derailleur and cable without charge. I rode home safely in the height of traffic! I felt like I was riding my old Raleigh 3-speed or a fixed gear bike! It’s now in the shop and hopefully I’ll pick it up tomorrow. I plan on commuting to my clients as much as possible.