MOBILITY (Repairing your Fascia, Step #1)

Repairing your Fascia, Step #1

MOBILITY

In “Let’s talk about movement,” we said the first step to repairing your fascia and feeling great again is simply to move, and move often. Here is the catch: You have to know the right type of movement to start with.

If you think you might have an injury or your fascia is angry with you, diving right back into running or lifting or another type of strenuous activity will only agitate your symptoms. At this point, your resting state isn’t even “recovery.” So, you are going from an already locked up body…then adding some inefficient movement and inflammation…and boom, you wake up the next day feeling like you’re 100 years old.

To move on to Step #2, which will be discussed in the next “OLLI: Daily,” you need to master the practice of mobility & recovery. To reiterate what Step #1 is all about: we need you to transition to a more active lifestyle so your systems are alive, awake and alert. This might be some nice stretching in the morning, making sure you walk to the bus, opt for the stairs…whatever you can do to get the blood flowing. We are looking for consistent, low-intensity activity.

To complement this slightly increased activity, mobility exercises are critical to advancing towards full recovery. If you’re body is all locked up from months, or even years, of habitual activities (such as sitting at a desk, running through an injury, or carrying your purse on the same shoulder all the time), you need to start sending messages to “un-do” what your body has done to adapt to these external influences.

On the following page, you will find a few mobility-based exercises. If practiced consistently, you will begin to notice improved range of motion, less restricted movement, and an all around decrease in how tight you are feeling. Keep in mind how long you have asked your body to move about in the “wrong” way; counter-acting this will take time and persistence, but it’s remarkable what a difference can be made!....

For the full article, please visit: http://www.ollifitness.com/1/post/2013/08/mobility-repairing-your-fascia-step-1.html

OLLI: Daily (Fascia, Week 1)

For the full version, please visit http://www.ollifitness.com/blog.html

"Attitude=Altitude"

As athletes, trainers & coaches, we are conditioned to never admit we are broken. We lead by example, we disguise pain, we are often so driven by the end result, that we discount important ingredients of success, happiness, and life experience along the way.

I am an athlete, a trainer, and a coach.

I am driven, yet I have been broken.

I teach others how to succeed; yet I have faced countless mistakes.

I have abandoned my own advice and done what I tell others not to do.

I am human, I am flawed, I have experienced the lows of lows and the highs of highs.

This is why I can and will coach you to accomplish your goals, find better balance in your life, be happier, be healthier, and have the motivation to get after it, every single day.

I am not the trainer who you place on an unattainable pedestal; I work hard every day to earn your respect. I’m also not the trainer who thrives on vanity and lets my life slip by while I obsess about quantifying my days by calories. Instead, I focus on squeezing every millisecond out of life by being mindful, putting forth my absolute best effort in everything I do, and keeping all aspects in balance.

I have made mistakes so you don’t have to. I’ve changed my life and arrived where I am, simply so I can help you change your life for the better.

Tomorrow is an idea, but today….today is here.  And, today is ready for you to stop making excuses and start making progress.

One Life, Live Infinitely.

www.OLLIFitness.com

NO EXCUSES: TOP 10 WAYS TO SUCCEED

A few months ago, I gave a presentation to a group of members at a local health club. It was promoted as a "RESULTS NOT RESOLUTIONS" program, titled, "No Excuses: Top 10 Ways To Succeed." It followed a push to support members in sticking to their New Year resolutions. I was shocked to see that out of thousands of members, only 8 people were motivated enough to gain insight into finding personal success.

Of course, the OLLI team is all about motivation, and gets fired up whenever we can transfer any small speck of energy to someone else. So, I made sure I gave these 8 people as much enthusiasm and as many tools as possible to go forth and conquer 2013 like the crew of badasses they were. 

In the weeks & months following, I found that the topics discussed and information provided were needed by so many people that weren't present for the workshop. I found myself going back to the content of this presentation over and over again for different clients, friends, and even people I had just met.

So, I share the presentation with you all and encourage you to pass the positivity on. Check out the slideshow & content below, as always contact us with any questions or if you are interested in our Lifestyle Coaching programs.

Intro:

Best way to be successful is to find out why you’re not & what’s holding you back—so we are going to take a look at the some of the excuses that keep us from getting after our goals, and then talk about how to get through these obstacles.

We want you to leave motivated and ready to take steps in knocking things out of the park. This is to help you, so feel free to speak up anytime!

Worksheet:

To start let’s group up & fill out your assigned # on the handout—this is for your reference and we will walk through it as we go. Okay…let’s roll!

#1: “I don’t have time”

àHow many of us have used this one? I get it…we are all busy… (CLICK)

--Really look at how you are spending your time everyday. Is each hour purposeful & moving you forward?

--Plan for it…we have iPhones & calendars, plug it in. If you can schedule your meetings & your social hours, you can schedule time to cook healthy meals and get in a workout.

--Is work more important than your health? Put yourself first!

#2: “It’s too expensive”

·      no such thing as cheap food!”

o   Think about it…1 bag of lettuce for $3 or 1 salad for $8

#3: “I’m not ready”

àREALLY think about this for a second; if you knew you could not fail…what would you do? Okay, now think…what is holding you back?

·      Guys, to be successful, you HAVE to be willing to be uncomfortable. You need to be okay jumping out there and “dabbling with disaster” a little bit.

·      Believe on your abilities & know you will be successful

o   Pick one small goal

o   Map your plan

o   Aim high.

·      Small success fuels motivation!

#4: “It doesn’t work”

·      Is it just a piece that isn’t working or your whole approach? Think about it…if you have a flat basketball…there is nothing wrong with you or the hoop, but you still can’t play the game. What needs to be “pumped” up for you?

#5: “Other people need my time”

àFirst off, no one’s time is more important than your health. (CLICK)

·      You schedule time for meetings, dinners, shopping…why not for YOU?

·      Really evaluate this equation…are they doing the same for you?

·      Think about the long term effects, especially for parents in here, what habits & lifestyle are you passing on? (SHOW PICTURE)

·      Don’t get burnt out….trust us, your family & friends will need you more as a healthy & happy person!

#6: “It’s boring”

·      Accomplishments=excitement

·      Get out & PLAY! What do you enjoy?

·      Change your outlook for a permanent change

o   If you fake a smile for long enough, it sticks!

o   READ QUOTE

#7: “It’s uncomfortable”

àAnything worthwhile in life is a little terrifying, right?

·      It sounds cheesy, but seriously, find something new, different, exciting each day. It not only enriches your every-day, but it helps you feel more confident to tackle other scary things.

·      Get a buddy so you aren’t going it alone

·      Prepare! Use resources available to learn, practice, and gain new skills.

o   CHOOSE YOUR ATTITUDE, CHOOSE YOUR OUTCOME.

#8: “It’s inconvenient”

·      You do all these other things you’re supposed to do to take care of yourself, so why not this?

·      Ask yourself…READ QUOTE

#9: “I’m too…”

·      GET INSPIRED

o   Christine’s story (75 year old bodybuilder)

o   My marathon training

o   Read No Opportunity Wasted

·      Closely map your progress so you can see changes and know you’re really not “too” whatever

·      Practice envisioning what it looks like when you’re not “too..” anymore. Now, what are you going to do to get there?

“Your shortcomings can always be made up for with hard work & strengthening your weaknesses. If you underestimate yourself, you’re never going to be great.”

#10: “I don’t know”

àWhat are you doing to change that, or have you accepted it?

·      Everything is at our fingertips

·      Overwhelmed with information? That is what we are here for!

·      Always be willing to TRY & LEARN!

NOW WHAT?

àMake 1 small change at a time to fuel your success

àTake a look at what habits are moving you forward and what’s holding you back

à Really seek out your best options & find your tools.

Whole30 Recap

Well, we took the plunge and stuck to the Whole30 rules for 1 month. 

Here's what we saw:

• Incredible anti-inflammatory effects
• Lean mass gain and fat mass loss
• Increased energy after the "detox" phase
• Decreased food sensitivities & intolerances
• Diminished digestive discomforts
• Clearer skin
• Better results from exercises & training
• Eventual decrease in cravings and increase in will power

In addition to the rules of Whole30, we added in a daily probiotic supplement and absurd (but necessary) amounts of water. 

Who we recommend this option for:

• Anyone looking to lose weight
• Those seeking lean mass/strength gain
• Anyone with food sensitivities, allergies, intolerances or digestive issues (trust us, the first few weeks might be rough, but your body will reset itself and you can say good riddance to your digestive ailments!)
• People who want better energy levels, regularity, and more "omph" for their workouts & daily activities

What are we doing AFTER Whole30?

• We are at our "new normal"
• We are still upholding most principles of the Whole30 program by consuming animal protein, lots of vegetables, an adequate amount of fruit, appropriate fat intake, and plenty of nuts/seeds.
• We are still limiting dairy & grain intake, and making sure we avoid any and all processed foods
• Depending on our training regimen, we may have boosted our carb intake back up by 1 serving
• We have added back in our 10% rule (10% of your nutritional intake every week can be whatever you want! It keeps us all sane and eliminates guilt when enjoying our favorite indulgences)

If you'd like more day-to-day details of this system to find out if it's realistic or a good fit for you, please send an email to Cassie: cassie@OLLIFitness.com

One Life, Live Infinitely.

Lean, Clean Eating for 30 days

We never advise our clients about anything without trying it ourselves first. 
This month, we are tackling the Whole30 challenge. Whole30 is a Paleo based "clean-up" or "reset" for your nutritional intake. It is so NOT a diet, but rather a way to help people get back on track with healthy, sustainable habits. It might feel like a major lifestyle shift, but it's totally manageable and we expect it to be worth it, too! The system uses well-timed, content packed emails and an online community (full of spectacular resources) to guide Whole30 members to success. It practices the principles put forth by its parent company, Whole9. 
Much like OLLI, they are all about approaching a positive, healthy lifestyle with a holistic balance. Check out their 9 factors below (we dig them):

We will keep you all posted about our journey over the next 30 days & we welcome anyone to join us in achieving a higher energy level, cleaner, more efficient systems and a leaner-meaner-ready-to-take-on-anything for the summer attitude!

Check them out or email us to get on board!

One Life, Live Infinitely.

OLLI Does Boston: Free Group Workouts

After announcing free group training around Boston and immediate suburbs, lots of questions have been flooding into OLLI. Why so vague? When is it? What is it? Why is it free? Here is the low down, folks.

I've seen so many people cheated out of a healthy lifestyle simply because they don't have the money or resources to invest in it. Now, as a coach and a practicing business owner, I know a thing or two about sales. Of course, some people could adjust their lifestyles and spending habits accordingly--which would squash any and all excuses and help them achieve a healthier, happier sense of well being. There are the few though (with this number growing in our turbulent economy) that genuinely cannot afford expert guidance to help them be successful in achieving their goals. This is one of the main reasons OLLI Fitness was created. Everyone, everywhere should be able to find a support group and become the best possible version of themselves. 

SO, we bring you...Free Group Workouts.

We bring them to where you need them, when you need them. No times or locations have been announced yet, because we will plan each session according to what the OLLI family demands.

If you're in Boston and you want to be a part of this movement, let us know when and where you want to get your sweat on. We will be there to join you, coach you, and cheer you on. Tweet us, email us, call us, Facebook us...even snail mail us. If we hear from you, we will make it happen.

Happy Monday, this week has got NOTHING on you. So get after it, everyday.

One Life, Live Infinitely.