Great Running

Hi To Everyone,









Cannot wait to go home for the holidays to Gettysburg, Pennsylvania with my wife Kara where we will get a chance to visit with our nieces Olive and Ivy (pictured here with me).






The other photo to the left is not my other niece, but is an orangutan from the Washington Zoo we visited last Christmas.



Found this great article in Health Magazine written by Jenny Hadfield. Jenny correlates running injury free and more efficiently with improving your running posture. Problem areas are as follows:

1. Slumped shoulders: think "tall" as your diaphragm (your breathing muscle) will work more efficiently to enable your lungs to expand fully. Don't slouch.


2. Motionless or upward/forward arm position: Don't be a Tyrannosaurus Rex with your arms raised toward your chest and motionless. A full arm swing, especially behind your body, as a sprinter runs, will enable a cross-crawl motion that leads to less lateral sway and more forward translation.


3. Overstriding: This can lead to shin splints and decreased velocity. It is more appropriate to increase stride rate, thus taking smaller faster steps, than taking long slower strides. Also, if lateral knee pain (ITB syndrome) presents a problem, widening of your stride by say a 1/2 inch each leg will correct excessive hip adduction torque which stresses these lateral structures.

Now go have a great run and remember at Fitness Together- Point Loma, not only will you receive exceptional personal training, but you will have the resource of correcting your posture, improving your musculoskeletal injuries, and excelling at any chosen sport through Greg's physical therapy skills/background.

Yours in Great Health,

Greg and Kara Sterner, Owners

Fitness Together- Point Loma

Not So Perfect Workout

Hi To All Fitness Enthusiast,

One of my current clients works out 1x/week at a facility called "The Perfect Workout" and another client recently brought to my attention a newspaper marketing article by the same personal training company.

As a licensed physical therapist and personal trainer with over nine years of experience, I would like to debate the myth that this style of super slow motion strength training is the optimal means of overall fitness training especially for the senior population.

As our bodies age it is even more relevant to include in any fitness/wellness program: balance activities, functional training exercises, and a flexibility program. None of which is included in the "Perfect Workout".

The marketing article presented to me touted the prevention of osteoporosis through this style of super slow motion strength training. I do not debate the increases in bone mineral density involved with super slow motion training, but I do believe that preventing falls while performing functional, closed chained exercises with both static and dynamic balance challenges would better serve our senior clients. What good is the increased bone mineral density if a client continues to fall and possibly fracture a hip, wrist or humerus.

There is also the question of functionality and power. Power= Force x Distance/Time. Power is needed for a person to get out of a low chair, off the toilet and up from the floor. Super slow training does not necessarily increase power secondarily to the same amount of time is used to push differing forces through the same distance. Yes strength is increased, but at the expense of power, which seniors especially need for transfers and even gait.

Lastly, I do not know about many of you, but how can one stay engaged and excited about an exercise that takes ten seconds to concentrically and eccentrically complete? To me it is mind numbing and super boring training. The article states that this method of training is quite challenging both mentally and physically. How? What is engaging the client, counting to 10? I have a 78 year old client who plays singles tennis and loves to move with grace and speed as the human body was meant to perform. This method of training two times a week for 20 minutes may be sought after by persons who really believe that this is all they need to do to obtain optimal health and fitness, but my 78 year old client would rather move gracefully through life than at a snails pace.

Yours in Great Health,

Greg Sterner, Owner, Physical Therapist

Fitness Together- Point Loma

Thoughts on Success

Hi to Everyone,

Again, it has been too long since my last correspondence. Very busy gearing up for a hopefully busy New Years. Please say a big HELLO to Dustin Janzin, our newest fitness consultant at Fitness Together- Point Loma. If you are lucky Dustin will treat you to a holiday carol or two during your work out.

The above photos were from Kara's and I trip to Whistler Mountain three years ago, just reminiscing.

Thougths on Success

by Dr. Napoleon Hill
Definiteness of Purpose - Successful people move on their own initiative, but they know where they are going before they start.

Mastermind Alliance - No man can become a permanent success without taking others along with him.

Applied Faith - You can do it if you believe you can. Going the Extra Mile - The most successful people are those who serve the greatest number of people.

Pleasing Personality - It is essential that you develop a Pleasing Personality - pleasing to yourself and others.

Personal Initiative - Today's employer usually is yesterday's employee who found opportunity waiting for him at the end of the second mile.

Positive Mental Attitude - Keep your mind on the things you want and off the things you don't want. Remember the old proverb: "Be very careful what you set your heart on, for you will surely achieve it."

Enthusiasm - To be enthusiastic - act enthusiastically!

Self-Discipline - Direct your thoughts, control your emotions, and ordain your destiny!

Accurate Thinking - Truth will be truth, regardless of a closed mind, ignorance or the refusal to believe.

Controlled Attention - Keep you mind on the things you want and off the things you don't want!

Teamwork - Harmonious cooperation is a priceless asset which you can acquire in proportion to your giving.

Adversity and Defeat - Remember: Every defeat, every disappointment and every adversity carries with it the seed of an equivalent or greater benefit.

Creative Vision - The imagination is the workshop of the soul wherein are shaped all plans for individual achievement.

Maintenance of Sound Health - If you think you're sick, you are.

Budgeting Time and Money - Tell me how you use your spare time and how you spend your money, and I will tell you where and what you will be ten years from now.

Cosmic Habitforce - You are where you are and what you are because of your established habits and thoughts and deeds.

Yours in Great Health,

Greg and Kara, Owners

Fitness Together- Point Loma

Exercise of the Week and Sara's Contest Photos

Hi To Everyone:

Here is our very own clients Krissie and Mike performing a couples exercise. This is a Greg special: Pizza Holders on 2 BOSU's with feet touching (Krissie and Mike are fiance's and I thought this would be cute together). See how couples training can be inventive and fun!!

The upper left photo is of our very own personal trainer Sara Rose (now you know Sara really understands what it takes to train your glutes).Congratulate Sara, as she won 2nd place for her division in her first Bikini Fitness Contest. The upper photo shows off Sara's best asset, her smile after the contest with her trophy.

Yours in Great Health,

Greg and Kara Sterner, Owners

Fitness Together- Point Loma

Sara's Fitness Figure Contest

I hope all of you wished Sara good luck for her competition tomorrow. She has worked very diligently with her strict dieting and workout routines. If you read this Sara, we are all very proud of you and whether you come in 1st, 2nd or otherwise; you are #1 in our hearts. Best of luck tomorrow.

Yours in Great Health,

Greg and Kara Sterner

Owners

Fitness Together- Point Loma

Exercise of The Week October 12, 2009

Thank you to Holly Y. who is demonstrating a push up plank position hold with dumbbell rows. The key to this exercise is maintaining a contracted 'core' while not allowing the lower back to extend 'sag' or the body to rotate excessively.

Sorry for my absence

I promise to write a new blog and issue a new exercise of the week for the week of Oct. 12th. As the business grows, it is so hard to stay caught up with everything. But, I guess this is a good problem.
Thank you to all of our Facebook Fans and to Nani, who is a loyal follower and awesome individual!!
Check us out on Twitter: FTPointLoma and our website http://www.fitnesstogetherpointloma.com/

Yours in Great Health,
Greg (this is my wife Kara and I in Napa Valley on a winery tour, great day)