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What People Are Saying About Prevail Conditioning

Deicy Hernandez
USCB Exercise and Sports Science Undergrad
“I just wanted to thank you for letting me shadow you a couple weeks back. It was truly a great experience, and just thought I should let you know that after shadowing a couple of other trainers at different gyms you were truly the best I observed. I’m sure it has to your education, understanding of movement and the reasoning and science behind what you do. It’s a little scary the kind of trainers that are out there. So hopefully as I continue my education and continue my training I will one day be a great trainer like yourself. So thanks again, and good luck with your business and clients.”

Thanks, Deicy!  We appreciate hearing from you.  Good luck to you and visit us anytime.

-Chris

Client News!

On May 7, 2011, Anne Chen had the opportunity to ride the penultimate stage of this year’s Tour of California (with about 1400 other cyclists). She races for Team B4T9 Foundation — B4T9 stands for Before Title Nine.

Here is what she had to say about the experience: 

‘We rode the same route that the professionals will tackle—from the college town of Claremont to Mt. Baldy—climbing over 10,000 vertical feet in almost 100 miles of riding. The course winds through the San Gabriel Mountains and has many gorgeous, breathtaking views. It was the hardest cycling event I’ve ever done—and even though I had trained for it, I wasn’t sure that I could make it to the top. The climbing on the last section to the Mt. Baldy Ski Area has switchbacks so steep that the organizers called them “beyond category.” 
We all had timing chips and were timed on 2 sections of the course—these are called KOM/QOM (King or Queen of the Mountain). There were 50 women who completed the climb to Mt. Baldy—I came in 20th in the QOM competition. I was second in my age group (55-59) — my teammate Kate came in first!)’


Her race stats:
Miles: 91.74 mi.

Ride time: 7:14:07

Elevation gain: 11,230 ft.

Avg. HR: 140


Calories: 2135

We are so proud of you, Anne!!!!


Fascial Tightness and Injuries

By: Diana M Palmer, MS, ATC, EMT

Many of us have seen foam rollers being used by personal trainers and clients.  Why are they being used? Can it benefit you?

Foam rolls are incorporated into work outs to allow active individuals to perform self myofascial release, or SMR.  These have become more and more popular in the last five years as we learn more about fascia.

Why is it important to release, or unwind, fascia?  Fascia is an amazingly complex and 3-dimensional tissue. Not only does it surround muscles, but it actually composes a dynamic web of strong fibers that wind between cells connecting and impacting far-distant body parts.  For example, a tight, or bound fascial causing pain in the ankle can affect the knee, hip, low back, and wind it’s way up to the shoulder.  

How do you know if you have tight fascia?  For many years fascial pain went undiagnosed and patients were treated for chronic muscle strains, joint pain, sprains, and re-occurring injuries that returned despite rest/rehab.  Trauma, repetitive movements (golf, tennis, computer work) and even prolonged positional postures (i.e. sitting or standing for hours) can be possible causes of fascial binding patterns.  Flexibility, mobility, and strength can all be affected.

If stretching and massage only temporarily alleviate a tightness or pain, or possibly make the pain increase, if you feel “restricted” and cannot perform full movement at a joint, experience low grade chronic pain syndromes (including headaches, TMJ, neck pain, shoulder pain, knee pain) it may be time to research fascial pain and injuries with a health care professional. There are many health care practitioners trained to evaluate and treat fascial pain.  Physical therapists, chiropractors, acupuncturists, certified athletic trainers, and massage therapists can help guide you in your evaluation.  There are many causes of chronic pain and repetitive injuries, so I strongly recommend meeting with a trained individual before beginning your own program.

Anatomy Trains, the Graston Technique website, and SMR (self myofascial release) are available on the web and are great resources.  These sights highlight fascia’s role in the body, how to prevent injuries, and how to treat injuries when they do occur.

The Structural Functionalism of Sport in America: PART 2

PART 2 Of  The Structural Functionalism of Sport in America 
By Juliann Boubel, BS, CSCS 

The integrative aspect of sport brings people together under a common purpose. Much like the institution of religion brings members of society together for a shared goal, the availability of sport creates bonds and friendships that would otherwise be non-existent. Although sometimes competition can have negative connotations, sport integration creates an “in-group” and sense of belonging that can use healthy competition to create meaningful relationships. Swimming on a club team, for example, will bond people together as a direct result of shared experience and close proximity. Likewise, watching the Superbowl with friends brings people under the same roof for playful competition and the maintenance of quality companionship.  The fourth dimension of the institution of sport is socio-emotional.   The socio-emotional aspect is often described as cathartic. 
Sport and exercise have proven to decrease stress and anxiety, 
and are also responsible for increasing levels of 
three mood-enhancing chemicals: “serotonin, dopamine 
and norepinephrine, acting much like an antidepressant,” 
states Katie Bell of Today’s Chiropractic Lifestyle (3). 

The socio-emotional aspect of sport works in tandem with the integrative approach—giving players and exercisers a way to relieve stress, cope with life’s daily obstacles, or rally as a unit just for the fun of it.  

The socio-emotional part of sport is extremely important in the way that it focuses on individual needs and wellness. In the same manner that a car only works as well as its parts are maintained, so too does our country only function as well as its members are kept strong. When each piece of a person is excelling physically, mentally, spiritually and emotionally, their overall wellness increases. Sport is an outlet for social and personal stress, and the fact that the resource of exercise is available and widely used proves its worth and value as a piece of society.
   
Finally, the political influence sport has on society can be seen through a few examples. To start, the United States’ boycott of the 1980 Moscow Olympics was due to issues in the Cold War. Another instance can be seen in the implementation of Title IX. Title IX is most commonly thought to solely apply to sports, but it is actually “a law passed in 1972 that requires gender equity for boys and girls in every educational program that receives federal funding” (4). Gender equality within the sport and educational domains has since grown exponentially. Title IX has also increased knowledge of the benefits of physical activity across the board. Through the education provided to all members of society through legislation such as Title IX, sport continues to help better and develop our nation as an equal, cohesive unit.
As illustrated, mobility, socialization, integration, politics, and the socio-emotional aspects are each an important part of the institution of sport in society. Each piece works to further the structure and function of the institution of sport in America. After all, the American public places great value on living the American Dream. Sport aides in reaching this dream by uniting society through the mobility it provides, socialization and character development, and the integration of people from different racial classes and socio-economic groups. Sport promotes the equality needed politically and betters the individual on a socio-emotional level.

The goals of the institution of sport closely align with the hopes 
of the American Dream; thus, the values intertwine 
and contribute to the betterment and development 
of people individually and in society as a whole.

The Anti-Aging Lie

By: Chris Ecklund, MA, CSCS, USAW

Disclaimer: I’m on a rant. I’ll admit it. I’m frustrated with the wellness industry and I’m probably going to tick some people off with what I’ve got to say. But it needs to be said, so let’s get into it…

Those of you who know me or have read my stuff over the last few years know well that I am not a trend or fad follower (as much as I can help it). Most of the time I find myself running in the opposite direction whenever a new one rears its ugly head. I don’t know if this is something I began doing later in life or if I’ve been this way for a while. My latest favorite from an exercise program that shall remain nameless is the tagline:

Constant Adaptation. Shock your body with constant change so your body never gets used to the workout. That’s how you maximize results.’ 
People…we have known this physiological fact for decades. It’s not new, and they aren’t using it in a new way, FYI. And by the way, it is not always preferable to be in constant adaptation. But apparently, it’s enough to get people to buy it.

Truth is, I find trends either cost too much money, waste too much time, are a different (not better) twist on something we’ve already got, or aren’t backed by enough research to warrant my attention. I’ll admit it…it could be my age, it could be because I’m cheap, or it could even be because I’m a pessimist. But…

Anti Aging???
Come on. I find this is one of the silliest things the wellness and beauty industries are pushing.

Does this sound crazy to anyone else? 
How are we buying into this? You can’t stop aging. There is simply NO WAY to avoid getting older. It IS going to happen. There’s no stopping it. And yet we purchase away, attempting to buy youth, youthfulness, better skin, or whatever else they can think to sell us.

It wasn’t that long ago that elders were to be respected and revered for their life experience and wisdom, was it? What happened to that type of thinking? How did we get here and where did the health and wellness industry start going wrong?

I’ve had a number of conversations with those older (and much wiser) than I over the past few years and I have come truly appreciate their perspectives on some of these issues.

  1. Getting older is a GOOD thing. I’ll thank both my mother and friend Ann Cavalli for this one. I have had numerous conversations with them in which they have both voiced that value and benefits of getting older. Here’s a few to consider (and enjoy)
    • You don’t care as much what people think. You come to terms that you cared much too much about what others thought in your youth and realize how much it negatively affected you and held you back.
    • You have gained life wisdom. We know that knowledge does not equate to great wisdom. Wisdom is earned, it is gained through trial and error of life. This is simply not something you possess to a great degree.
    • You know yourself and others to a greater depth.
  2. It’s not about Anti Aging, it’s about Compressed Morbidity. Yeah, Compressed Morbidity. I know, it doesn’t sound pretty and I can just hear the marketing guys coming up with a big goose egg trying to figure out how to sell that one. Glenn Town (Westmont KNS Dept. Chair) deserves credit for that terminology. Simply stated, our goal should not be to stop aging but to live healthier lives so that we can both enjoy our time now as well as minimize the time we spend in disease/illness later in life. On average, Americans spend about 11 years in a diseased state. Through healthier living it is often reduced to 1.5 years. Here’s a few more:
    • You feel better and have more energy.
    • You have independence later into life than you otherwise would.
    • You don’t waste your life worrying about wrinkles, gray hairs, or other imperfections that don’t deserve your attention.
    • You live less of your life in a diseased state, especially from those that are highly affected by lifestyle (i.e. Cardiovascular-related diseases)

Encouragements? Stop buying what the media is selling. It’ll decrease your worry and increase your bank account. If that means getting rid of your TV or cable so you aren’t inundated with these ridiculous messages…do it. If that means selecting different reading material…do it. If that means spending time with different people who care about the things you want to care about…do it. It’s worth it. While the health and wellness industry has made some strides, we are certainly making some big mistakes…and this is one of them. 

Live life to the full, enjoy it, be healthy and balanced (these two words shouldn’t need to be separated, should they?), learn, grow and get old!
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