Own the Decision

Hello and Happy Thanksgiving to you and your families.
This is a wonderful time of year, one where we enjoy time with family, time away from work, watching football, shopping, and EATING!
This brings me to a very important idea to focus upon.
We know that we are going to enjoy the feast.  We know that there will be food and drink available that may not be the best choices for our dietary plans and overall health and wellness.
Should we feel guilt or shame with the things we decide to put in our mouths and down our throats?
No, or even, Hell No.....  If you have studied psychology or follow Dallas and Melissa Hartwig at the Whole 9 (or have even attempted the Whole 30 Challenge), you know that there is a huge mental component not only with the foods we eat but also the decisions that go along with those choices.  The BEST thing we can do when we make a decision is to think about it, follow through with it, and be "ok" with that decision we acted upon.  Own the decision.  Have strength in your commitment.
Be positive and let your body know that it's going to efficiently take everything nutritious out of whatever you just ate and use it in an effective manner for your body.  I can assure you if you have a positive mental attitude about your food choices it will make you physically feel much better. 
Don't feel shame, don't feel like you're doing something wrong, and don't say, "I shouldn't be doing this," "this is going to go straight to my thighs," etc.  These are silly ideas that place negative energy around what should be a good experience with family and friends. 
Know that one meal is not going to wreck your hard work.  Enjoy yourselves and eat some good food.  If you have to, take a short walk with the dog or family post-meal to burn some calories (sugar).
Understand that this doesn't mean you allow the wheels to totally come off and the next thing you know you're locked in a closet with a big bag of doritos, snickers, and 3 liters of Diet Coke. 
Be smart but enjoy this holiday meal. A piece of pie is legal.
We eat healthy and move our bodies to be physically, mentally, and emotionally in a better place.  We want to feel good and be happy so we can do the things we enjoy.  And usually, being with friends and family, the people we love, is something we enjoy.  Let your guard down a little but always stay cognizant of your choices.  Own them!

Knowing Your Clients Physical Abilities

You're my new client, we talk, we meet, I MAY know what you've done on paper, but I have to see how your body moves with my own eyes. 
You see, if we are going to work together, there will be a 2-way street of communication.  I will understand, after talking with you, what it is you want, your goal.  But, the reality is, I can't formulate an effective plan until I see how your body moves and if you have the flexibility, stability and strength to get into certain positions.  This is another form of communication, you communicating through your movement and ability where we start with your exercise progressions. This is the KEY, you may be telling me one thing with your words, but your body movement may be saying another.  Movement always trumps words, unless those words are: that hurts, I can't or something doesn't feel right....  We immediately stop here.  These words require more information to be gathered.  That's when it pays to have an attentive, responsible trainer; one who can communicate.

I start my clients out with a Physical Screen and Posture Assessment.  This is my 1st meeting with a client in the gym. The screen and assessment is broken down into 4 parts and takes about 45 minutes to an hour.  I focus on the client's:

1. Flexibility/Mobility
2. Neuromuscular Efficiency (or Balance)
3. Stability
4. Functional Movement 

The answers revealed from this process allow us to intelligently begin a structured exercise program.  One where we can have structure to progress through. 

The structure follows around the basis of these Four Physical Pre-Requisites:

1. Flexibility: of muscles, ligaments, tendons, and joints so that we create a balanced body, one where we correct any current muscle imbalances. I must see that your body can get into proper positions.
2. Static and Dynamic Stability:  1st we develop a stable body in a fixed position, after we are proficient here, we progress to having stable body segments while moving.
3. Strength Development:  here we always start with bodyweight before we introduce an external load.
4. Power:  the fourth and final component, and one that never starts until we have demonstrated good ability with the other 3.  Power is a combination of strength and speed and necessitates flexibility, stability, and strength.

I follow this process with my General Training Clients, High Performance Clients, and Golf-Specific Clients.  I must know or have an understanding of my client's abilities.  This allows us to be SAFE, know where to realistically begin, and have a means to both quantify and qualify progress they've made with physical ability. 
This starts us on the healthy path of Good Movement with their body.  A body that will support the things they love to do.