MVMT Matters

Good morning and happy hump day! For a limited time I will be offering free virtual movement assessments! Thats right! Im feeling generous so Im not sure when this offer will end. Could be next week could be in two weeks! But I wouldnt wait to find out! Schedule one ASAP!!! What is a movement assessment? Well so glad you asked!... I take you through a series of movement skills to see how you move and identify any muscular imbalances you might have. From there we can generate an individualised strength training program. And if youre involved in a sport I would include sport specific training as well. Not sure if you benefit from a movement assessment, the answer is YES. No matter how newb or veteran you are in sport or lifting, getting a movement assessment from a qualified sports medicine professional is always beneficial! So what are you waiting for! Lets move baby!!! "See" you soon!!! Yours truly #athletictrainer #sports #psychology #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #athleteadvocate #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining #movementassessment #virtualtraining #covidapproved

Pretty sure there is no better way to get up on a Monday than Turkish style! If you arent working in TGUs in your routine, figure out how, better yet let me program them in for you! Doesnt have to be in every microcycle, doesnt even have to be the full TGU. But incorporating some component or sequence of this multifaceted movement is extremely beneficial. This athlete (my boyfriend) only has the first three steps of the movement. This focuses on the power to come up off ...the ground, stabilize through both shoulders, hip drive and body control to lower down. Just these things can help performance and injury prevention. Double whammy! Or a win win! We will eventually go full Turkish (heyooo)!! If you dont know what "microcycle" or "turkish get up" is then plleeeease call me, email me, slide in my DMs, whatever you need to do to get some of this top notch programming action mmmk! Im feeling extra spicy today, so lets do free consultations this week. If you need a training program, want a movement assessment, or any other service Im offering, lets chat for to see how I can assist! Happy Monday yall. Yours truly

Grit, hard work, and concentration. This is how you should show up to work. I dont know if you can see this athletes face, but she is focused on the task. She is doing a double KB deadlift with a pause in the hinge position. If you have done this movement you know a lot of core engagement is needed at this point in the move. Why? Because gravity pulls you down along with the weights but its pulling your upper body down. So whats holding it up? Better not be your back.... So Im helping enforce deep core engagement (like deep, think zipper muscles) all the way up to keep the ribs stitched in, with a proper hinge angle and nice aligned spine. Sometimes I can be a bit of a perfectionist. I like angles. If an angle cannot be maintained at any point of the movement, we go lighter or get rid of weights. I should be able to tell you pause and you can hold without crumbling under the pressure. The next time you do a back squat, front squat, deadlift etc. Test your stability and control at various points in the movement and see what happens. I always encourage to get an extra set of eyes on you. Your workout partner, a nearby trainer or coach. Work hard and train harder! Show up and give it 100% even on the days you feel like 80% give 100% of the 80%. You get what Im saying. Have an awesome day!! Yours truly

If commitments take motivation how can you create action on days you dont feel motivated? When your motivation is rooted in values, thats how. Once you have identified, developed and clarified your values, then the necessary committed actions will take place. The journey to a healthy lifestyle and top performance outcomes arent always fun or pretty which makes motivation hard to come by. Like early morning training sessions, or rainy day runs, but when you know your WHY an...d define your value based approach, you will show up. -Henriksen, Hansen, Larsen When it feels like a harder day to get your butt to train, dig deep, remember what youre training for and get up and show up, and I promise you will feel so much better for it. If youre ready to work hard and train harder, call me for a consultation to see how I can make your life healthier, reach your sports performance goals, or just get moving! Yours truly #athletictrainer #sports #psychology #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #athleteadvocate #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining

Flipping into the weekend like leggy legs over here! Hope everyone has an amazing Friday! Enjoy your weekend activities, train hard if youre training, relax hard if youre resting. I challenge you to do some yoga and some meditation. Post up at a park if its nice outside, at the top of your hike, anywhere you can have peace and quiet for 30min. Focus on your breath and your movement and then sit. Let your thoughts come in and out like waves.... You will feel so good and relaxed. I promise Yours truly!

Whos your MVMT buddy?? Do you have a friend to train with, a friend to hike with, a friend to swim with? Could be a co-worker, a family member, a partner, could even be a teammate! I am so thankful to have a buddy for different activities and sometimes multiple! It makes moving and training much more enjoyable. Dont get me wrong a solid solo workout is sometimes needed but when you have someone there encouraging you to push a bit harder, and stare your fears in the face, i...ts those moments that makes all the sweat totally worth it!! Today was a swim day and my friend Laurance and I have a good time getting in some casual laps. A little bit of girl time while doing sports is the best! Tag your MVMT buddy below!! Hope everyone had an awesome Thursday!! Yours truly

Whats the difference and where do the terms come from? Well they are both the same thing. A battery of movements that are scored and analyzed by a sports medicine professional to scale your risk of injury prior to participating in sports or a training program. But whats wrong with this?... There is not sufficient evidence to say that scoring this or that determines you are at risk of injury. Using the exam as more of an assessment to see how certain movement patterns may be potentially risky down the road if they arent addressed. Take for example a single leg squat test. If an athlete very clearly demonstrates a knee valgus, hip Trendelenburg and foot eversion (knee collapses, hip sags, and arch collapses) then we as professionals go "ouch" and consider that high risk. But someones biomechanical deficiency is more an ingredient to the pie. Injury risk is multi factorial. Lifestyle, nutrition, mental, relationships, injury history. These are the other things that all play a role. Think of all these as constructs and stress (mechanical, physiological, psychological) response is the mediator that gives way and voil injury. This is one model. There is another that I am learning more about and will share as more information is absorbed into this growing sponge of mine. Just wanted to share a little bit! Happy thinking Yours truly!

Ski Season Approaches Today is the first day of September!! As the leaves start to change, school is back in session (sort of), and the crisp mornings become more consistent, we start looking forward to the first fresh pow day!! Well if youre like me, we still have the rest of the mountain biking season or may already be playing your fall sport. But what are you doing to prepare??... Are you thinking that the biking youre doing is strengthening enough to prevent that twisted knee when you hit a patch of ice or take a mogule too fast? Or that last lap where you try the snow park? Yup been there. The answer is no! Even the most careful and experienced skiers and snowboarders have their fair share of injuries! It is extremely important to be incorporating some strength and resistance training, and if youre planning a ski trip, then some endurance as well! I know its not something you think about and maybe not even want to but you should and now! There are 3 short months until our first potential day on the slopes! Lets get you prepped and ready and have the best snow season of your life!! No matter if you are a veteran intermdiaire, on a racing team, competing in the half pipe, everyone is at risk. Contact me today for a free consultation!! Yours truly PC: someone on the internet

Helleeerrrr!!! I introduced myself at the beginning of thread but will probably have to do several times because posts gets lost, blah blah blah. So hi there!! This is me (Shauna), big goofy smile so you cant see my eyes. This is what my coaching looks like most of the time. Its a good time. I very much enjoy working with athletes to get them healthy and strong in the physical sense as much as the mental sense. My background is in Athletic Training, sprinkle a dash of a Mas...ters in sports conditioning, with a pinch of EXOS and youve got what I like to call integrative training. I make sure your program reflects individual and sport specific needs to perform your best and stay injury free! I dont like seeing athletes get hurt when most of the time they can be prevented or decrease their severity and cut down recovery time. There are several components of MVMT Matters. 1: Specialized programming with 1 vs 1 virtual time to see how you move and make sure you are executing the movements prescribed correctly. 2: I work as a Sports Medicine Consult with sports organizations to establish needs for emergency action planning, injury management policies, concussion management, referral systems, etc. Imagine how much your liability insurance would love you if you had these?? 3: Research Consultant for continuing education classes. You have a program you want to deliver but need the scientific research to back up your methods? Let me help you. I have 10 years of research experience and it most certainly comes in handy. 4: The Complete Athlete program. My pride and joy. This educational experience is for any sport team, recreational club, you name it. It is a full day Elite Athlete experience. Everyone is an athlete and all the rules apply. From mindfulness, relationships, and sportsmanship, to strength training practices, nutrition and sport skill development, this program covers it all. Now that you have a better picture of what Im about please reach out and see how I can help you or your team! Im all ears Happy Monday!!

The time has come. Time for change, time for policy, time for equality, time for drastic differences. I am an American citizen living in Canada, and I am absolutely appalled, embarrassed, sad, angry, and so many other feelings. What has transpired not just in the last couple days but in the last 6 months has been absolute dissolution of government standing up for its people. obviously its been going on longer.... The racism has been going on since our countries inception but holy moly. Human beings, I say again, HUMAN BEINGS, are fighting for basic rights which have been owed to them for a very long time. Why havent they got them, because its not allowed. It is still clearly written in outdated laws making it impossible for black people to obtain certain achievements of the "American Dream". Police brutality has been overlooked for far too long. NO MORE! Professional sports organizations are recognizing that this is bigger than politics, this is a human race issue! If the country you live in doesnt respect you and support you, why the hell would you want to keep living there? I love all my athletes and treat them with the same attention and care, no matter their skin color, no matter their skill level, and no matter their age. I cannot even begin to imagine how people could treat someone of a different skin color differently. Its beyond my comprehension. When you listen to their stories, and imagine even for a minute what its like walking in their shoes, you get scared. Could you imagine being scared 90% of the time? Nope, me either. And thats the issue. Please educated yourself, read books, reach out, get the conversation going. It needs to be talked about and things need to end now. NO MORE

Lets talk running real quick. I have run 3 full marathons, several half marathons, and numerous 5-10ks. I started learning and evaluating running gaits in 2010ish when I started training for my first full marathon. I was still in my undergrad program and learning how to really run for the first time, believe it or not. I played softball and water polo growing up so long distance running certainly wasnt my thing back then. While running is an extremely natural movement our... bodies were created for, we have lost our effecient running capabilities with sedentary jobs and lifestyles. Im not saying everyone is sedentary. But in order to start moving and get in shape people tend to take to running. It is the most approachable sport, but without knowing it has one of the biggest time investments. I wish I could say just grab a great pair of shoes and get after it. Thats not the case. There is a great deal of recovery and prevention work that needs to be taken care of at any level. Endurance, sprinting, trail, road, and everything in between. When my athletes learn what actually is entailed to be a runner and a good one that doesnt suffer overuse injuries left and right, they are astounded. Contact injuries happen in running all the time. Not contact with another player, but contact with the ground. Impact on the body over long periods of time. The wear and tear can be detrimental if not done correctly and prepping the body to withstand this trauma is very important. When you work on strength and endurance, you train the gait and then your running economy becomes much better which means lesser risk of injury. Recipe for a long and enjoyable running career Please contact me to help with your running plan. Whether you need a gait analysis, running program, strength program, the combination of all three. Lets keep you injury free and enjoy the long runs, not despise them :) Bye for now!

"Elite and recreational athletes perform at their best and recover most quickly when they consume a nutritionally adequate diet with sufficient fluids and when they have appropriate physical conditioning and proper training." https://ods.od.nih.gov//ExerciseAndAthleticPerformance-He/ Supplements can raise arguments during a holiday dinner. Social media is crawling with "fitness pros" "health coaches" "ambassadors" just pushing products left and right. ... Unless you have talked to a Registered Dietitian or a clinical nutritionist and they have specifically told you that you need to supplement, most people do not need to take supplements. The research about performance enhancement is conflicting and sample sizes are not large enough or heterogeneous enough to make generalized claims. And these products do not go through any rigorous controlled testing before market. To be honest, I get really frustrated with other health professionals that try to suggest and make recommendations for people, or because you are getting a discount code that everyone needs these things. All athletes, pro and recreational, need to practice healthy eating habits. If they are not capable of organizing their health, then having them take pills to make up for it is that last thing they need to do. These companies are winning by selling an image. They have people you want to look like represent their brand to insinuate by using their products you will see changes faster. Time for a wake up call!!! Changes come from hard work, dedication, and trusting the process! There are no short cuts. Some more "natural" products can help with recovery, but still research is conflicting and every person is different. I am very passionate on my stance. I am vegan, I need to supplement because I consult with my dietitian. This is not for performance enhancement but for essential nutrients that my body needs to stay active and ensure my physiological processes are not compromised. Start asking more questions. Question the research behind the products, the quality control, everything. Be a smart consumer and take control of your health behaviors! Live healthy!

After the podcast interview I was inspired and reminded yet again why I love what I do. My research this fall may not be what we originally planned due to sport restrictions, but we still do not know. And even if they resume "normally" anything can happen and interrupt any progress, so I am tasked with coming up with options and one of them is a paper. Originally I thought it would be the last thing I wanted to do and the more I have been looking into the more a paper or a s...urvey looks more appealing. I was looking into the Journal of Athletic Training to see if any psychological prevention has been written about. Also looking into position statements of how to involve the sports medicine team in this aspect. And then I found this snippet from a consensus statement. This was written in collaboration with orthopaedics, pediatricians, multiple medical associations, athletic associations, academic associations and the athletic training association. Athletic Training is a highly competent professional in the world of Allied Healthcare Professions. Yet we are under recognized and underpaid. But we have such an important role in an athletes career and experience. Well I will be doing my damnedest to fight for our profession and contribute to sports science. Hope everyone has a wonderful Friday and amazing weekend!! #athletictrainer #sports #psychology #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #athleteadvocate #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining

I did a little something, something. Go check it out! It was an absolute pleasure to share a very passionate message about the career of athletic training and the psychological aspects of being an athlete. Please give it a listen and share with someone you know! #Repost @essential.strength.podcast (@get_repost)... LISTEN UP If you are an athlete, a coach, a parents, or anyone who is intrigued by the mind-body connection ... this episode is for you! Hit the link in the bio to listen now! #mindbody #injuryprevention #stress #trauma #injuryprediction #athletictraining #athletemindset #bettercoaching #knowtheresearch #essentialstrength

Are you working with a coach? Have you ever worked with a coach? Not sure how you would benefit from a coach? Well let me give you an example, my friend @dr.davidskolnik.dpt had the best analogy for this. If you were to look in your fridge and try to make a meal without having any knowledge of cooking, you could probably throw something together and it might even be edible.... But if you are given a recipe and have some guidelines, it helps elevate your meal to the next level. Then you add in some formal cooking classes and you are well on your way to being an at-home chef. This applies to training. Stop walking in to the gym with no plan and no experience with the machines. Stop doing 10 sets of 10. Ever wonder why you stop seeing results well I can tell you. Your not training with purpose. You may have an intention with exercising but these go together. And also how do you know if you are doing it correctly?? I can provide feedback virtually with all your movements, give you a program that is easy to understand and not over the top fancy dancy. Simplified training meant for you and your activity is the best recipe. Contact me for a consultation!

How are you implementing mindfulness or meditation into your life? Passive or informal meditation would be something like washing the dishes or reading a book. Actively practicing mindfulness, or formal training, is creating the time to participate in the act. Mindfulness has gained a lot of momentum in the sports realm to help reduce competition related anxiety and to help increase performance.... My area of research involves how psychological interventions, like mindfulness, might play a role in reducing injuries. The research thus far suggests an indirect relationship for reducing injuries. Practicing mindfulness encourages moment to moment awareness, non-judgemental acceptance of thoughts and emotions, and much more. These methods help reduce stress and anxiety, increase overall mood and quality of life, allow athletes to make better decisions on or off the field, become more aware of body and mind. The benefits are substantial, and the research is starting to grow. This is just scratching the surface of things I have read. I encourage everyone and all my athletes to see aside the time in the morning when you wake up or in the evening before bed to give your mind a break and start implementing a meditation practice. Need help getting started contact me for more information #mindfulness #meditation #training #goalsandvalues #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #ski #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining #accountability

This is what exercise and movement does! You arent so sore the next day you cant walk or sit down on the toilet without using the handicap rails (been there). The demand you impose should cause just enough change to exhibit some tightness a little soreness but if you stretch and do the recovery work and cool down you will be ready for your next training session! I am so thrilled about this athlete who is in her second phase. She has recruited her wife to join in as well! ...Teamwork makes the dreamwork and whos a better accountability partner than your actual partner or spouse?? I wont mention her name yet because I will save her introduction for another time. But keep gettin it lady!!! Exercise and movement helps with all aspects of your life and all aspects of your life are more than just training. Living a healthy lifestyle includes relationships, relationships with people, with food, with your surroundings, your career. Endless bonds which can create toxicity without you realizing! Be present, be mindful, and live healthy. Happy Friday!! #fridayfeels #dedication #commitment #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #athometraining #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming

Do you feel like this today? Most days? Everyday? So this picture is after 30 min of yoga laying in shavasana, yes the dog too. But laying in the sun and relaxing always seems like a good idea. Until you start laying around everyday and not getting in any movement or exercise. We have had to create our own momentum and our own routine during confinement. Some people are still working from home and will remain working from home and thats totally fine!... But now we have to figure out how to create long term momentum and motivation to get in our exercise, eat healthy and stay active. The energy of the world is against us, gravity weighs us down, therefore overpowering gravity is a constant effort whether you realize it or not. Not only that but we have raging politics, war on racism and pandemic at our feet, it is a lot to take for any one person. If you feel you are losing momentum, call a friend, do virtual get togethers if in person socializing is not available to you. Plan virtual group workouts! Hey speaking of, I coach virtual group workouts and I would love to lead yours! If you are parents and want to get active with your kids, I can help. If you just want your kids to get ready for the sports season, I can help with that too! Whatever the struggle is in your personal health and fitness journey, I can help you get your groove back! Lets light the fire of movement and get those muscles burning! Ow! #groupworkouts #fitness #squadgoals #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #ski #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining #accountability

Is it ok if I catch up next week? Is it ok if I do more? Is it ok if I do less? Is it ok that Im feeling this or that? Is it ok I eat this?... Is it ok that you ask these questions? The answer is always YES. If you are an athlete working with or without a coach, ask questions! Asking questions and wanting more information is crucial for creating a lifestyle change. We can only give you so much information wanted or unwanted before your head explodes. So when your curious nature calls, we will be there with answers most of the time. It may not be the answer you want, but you can be damn sure that the answer is always an honest, professional and the best of our knowledge answer. Ask questions about things you see on the internet, things you may not be sure are right for you. Athletic Trainers are the glue of the provider network. We filter patient/athlete issues and get you to the right professional. If your question isnt in my wheelhouse, rest assured I know the exact person to help you. Same goes for injuries or training goals. I will put you with there person best equipped and more knowledgeable to help. Essentially ask your questions. There is no such thing as a stupid question! Im here for you Ask away!! #tuesdaytalk #sports #commitment #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #athometraining #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming

We have grown accustomed to being able to work with people in person and when our verbal instructions fail us, we resort to manual feedback to help athletes understand. Unfortunately that is now a luxury and I have been working my hardest to use verbal instruction virtually which when you think about it is 2x as hard as just simple verbal instruction. But aquiring the skills to coach virtually and then taking that back to the gym will be an added bonus.... While gyms have started opening back up some places are requiring athletes to be wearing masks while working out and I firmly do not support this. If you are doing hardcore cardio you need all oxygen possible and the masks reduce the available oxygen significantly. Please exercise with caution if you cannot live without the gym or try to exercise outside if your gym offers it. Check your local mandates before returning and make the best decision for you. I will continue to coach online for the foreseeable future because I love it and I get to coach people near and far with a variety of different backgrounds and goals. If you would like to stay working out at home using just your body weight and maybe a few fun toys you can pick up at WalMart or any sporting goods store, even online you let me know! Be safe! #covidcaution #maskedexercise #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #athometraining #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining

So gyms have started opening up. Some with protocols in place and some we arent even sure. Even still some people dont feel comfortable going to the gym. Did you have a home workout during the closures? Did you know that most people dont need a gym to get the proper strengthening for their activity? Just a few items and/or your body weight can be enough resistance to create change and encourage correct movement patterns. Even top level athletes can benefit from going back ...to foundational positions. Sometimes we get caught up in more weight, more power, and we want to just move all this weight and we do it at the cost of incorrect executions. And while at home we watch videos of workouts and try to "mimic" them with no one telling us if we are doing them correctly? So you could be doing the movement very wrong and not engaging the right muscles and not even realize. Good news! I dont post movements for you to try, I show you personally what to do and watch you do them, virtually! I give you a program that is specific for your needs and your goals and what your body needs focus on using what you have available and if you have a gym at your disposal, thats incorporated. None of this heres a mobility package, but not really sure you are doing it correctly to make sure it benefits you? Or here is a 4 week strength program for $100 good luck! I dont have a million followers that are willing to do anything I say and believe anything I tell them. Thats not how movement science works and thats a disservice to you. . Seeing the light bulb and peoples reaction to feeling muscle engagements and improvements in coordination is a thing of beauty. And this happens with all levels of athlete. Ready to move? Contact me for a consultation! All athletes all levels

Hello everyone its been a little while! I dont know about you but my vacation was much needed and I was listening to podcast after podcast expanding my growth mindset and coming up with so many ideas and where I see my business going in the future. I have been so blessed to be working with my athletes and my friends to help them get stronger physically and mentally and help them understand that working out is more than just movement. It is a way to live longer and a lifest...yle habit that enables you to accomplish your goals in any aspect of your life. There will be times when getting up early will be the hardest thing you ever do. Or pulling up the program is going to feel like such a chore, and then you just get lost in the neverending cycle of "I dont wants." This is when your "WHY" means everything. If you know the WHY behind your behaviors then it will help you find your way back to your health and your purpose for doing these amazing things. How we move and what we eat defines our future and what we teach the future generations. Being kind to ourselves and treating ourselves with the love and respect we deserve will project to others and little by little bigger changes can be made to the health of people and to our planet. We are succumbed by diseases and pandemics because we have been treating the earth poorly and in turn ourselves. We can get lost as individuals but as a race we have been lost and if we each find our way to health and prosperity so will other and our planet. This is probably more mushy than some of you like to read but I dont care. Our world is in shambles and it is up to us to repair it. Im trying to do my part with individual encouragement for behavior change, what are you doing? Happy wonderful Wednesday everyone!! #wellnesswednesday #sports #commitment #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #athometraining #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming

Happy Monday!!! Im back from vacation!!! While I still need to catch up on some sleep from all the activity and constant driving around it was totally worth it! I biked in some amazing places such as this! This was Kicking Horse. This is normally recognized as a pretty advanced ski spot but in the summer turns into an amazing bike park. The runs are sooooo long. Like 18km 40min long. We fit in four runs in 3.5 hours. According to the locals, we did really well. My butt burn...ed after the second one and my last run was a tad sloppy and I was just trying to make it down lol. I need a lot of yoga and mobility to combat all the biking and driving we did. For my athletes I will be checking out progress in programs and set up catch up chats for this week! Hope you all have been hard at work in my absence! I will also be working on more content and be hard at work for my school stuff as well! Lets hit the ground running! Got lots to do and new stuff Im excited to be incorporating!! Catch ya later!! Get it! #mondayvibes #hardatwork #sportsmedicine #reportingforduty

VACATION Heyoo I am leaving on a road trip to Alberta where I will be mountain biking and hiking my ass off! This is not my photo btw but I will be taking some very similar!! ... I have caught up with all my current athletes and if you want to become a new athlete you can still send me a message or an email but I wont respond for 2 weeks! Maybe Ill share some highlights ;) See you guys later!!! Bee back 8/3/2020!

Have you heard of sport specific training? Do you know what sport specific training means? I mean if you had to guess, training specific to your sport right? While the literal definition makes complete sense there can sometimes be confusion. Sport coaches are who apply the literal meaning. They coach the rules, drills and strategies involved with your particular sport. ... But when it comes to the physical and mental aspects of the sport demands thats when I get to play. Every sport has a particular set of demands biomechanically, physiologically and psychologically. My experience with numerous different sports has helped me understand all of these aspects. If its a sport I do not fully understand I research and watch movements and plays and videos to comprehend the physical. Through conversations with my athletes I really understand the mental. As an Athletic Trainer and Performance Specialist it is my job to prepare you for all aspects of your sport. And to be honest, it doesnt have to be a super fancy lifting regimen. Transfer of training is another topic for another time ;) But if you feel you need some assistance to help increase performance, stay injury free and take your mental focus to the next level, you give me a shout! And this isnt just for competitive athletes yall. This totally applies for recreational sports (which can get pretty competitive as well lol) DM or email me for a consultation! Would love to chat with you! #sportsspecifictraining #sports #commitment #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #athometraining #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining #recreationalsports #outdoorsports #indoorsports

Athlete Spotlight This is Jen or @lookitsmejenn! This outdoor athlete has been working with me consistently for a few months now. Of course we were friends first when I was living in Oregon. :) She has been dealing with nagging knee and hip pains for over a couple years. Not only does she hike, climb, and kayak, she also runs.... Although miss thang hasnt ran without pain in a very long time! I am happy to say we have gotten her pain free and have started from the ground up. Now for many athletes starting from the very beginning to reprogram your neuromuscular system can take a very long time and patience is put to the test. What I love about Jen is she is highly motivated and ambitious with her physical endeavors and adventures. Her next goal is to run a half marathon in the fall! She comes packed with questions and I am usually ready with an answer, not normally the one she wants but its an answer. Thanks for being an amazing athlete Jen!! Cant wait to see you progress even more! Thanks for giving me all the good challenges! #athletespotlight #sports #exercise #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #ski #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining #conciouscoaching #passion #health @ Montreal, Quebec

A little Friday Flow for you... Whether you have 5 min or 20 min, it can be easy as linking together a couple of movements in succession. This can be used as a cool down, warm-up, or on its own to get in some movement throughout the day.... Obviously you dont need a lot of space so if you have a one bedroom apartment, sharing a bedroom or have a mansion, there are no excuses for no movement. Want to add some strength? Hold the poses longer, add in a plank, add in an inverted push up on the downward dog, lift the inside hand on the runners lunge. There is a way to accommodate for every skill level. If you are in need of some movement medicine in your routine please DM or email me for a consultation. I would love to move with you #fridayflow #stretch #yoga #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #flexibility #performancetraining #sportsperformance #recovery #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining #fitnessgoals #fridayvibes #neature #deckyoga

Ok so do not take this the wrong way. Many people have most certainly been affected by this pandemic and my heart goes out to all the front line workers and families who have lost loved ones and the extreme job loss and damage to our economy has been severe. But for the athletes who have been locked out of their iron church or felt they didnt have the time for working out. Now is the time to take charge of your physical and mental well being. Our dedication and commitment ...are being tested. If you feel lost and are unsure what to do, just ask. Ask your coach, ask a friend, ask a teammate, ask your athletic trainer. We are in this pandemic together and we want to make sure our athletes stay healthy and get better and prepare for the upcoming sports seasons whenever they may begin. It is the off-season for most of you so act like it! If you havent started training because you didnt have time, well now is the time! I am taking new athletes and am available for consults! Give me a shout to get ready for the fall. Dont be a #jerryoftheday and pull a hamstring on the first day of practice, ya jerry. Ok cool, good talk. Have a pleasant Thursday! Stay safe, keep your distance, wear masks in closed spaces, listen to the health authorities, we kind of know what were talkin about. #offseason #sports #commitment #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #athometraining #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining

Have you been foam rolling? Do you know what a foam roller is? Please acquaint yourself. Myofascial release tools such as foam rollers, lacrosse balls, tennis balls, fancy expensive gadgets are worth it.... Research highly supports the effect for increased ROM and flexibility, decreased muscle soreness and pressure sensitivity, increased subsequent bouts of exercise and dynamic performance. Yes they are a form of self toture but in a way that is very beneficial! I found out about foam rolling about 10 or so years ago. I love sharing this technique with new athletes who have never heard of foam rolling and just seeing the first grimace and hearing the first groan of discomfort is so satisfying, because Im a little narcissistic. But you know what I mean. I have a link to a website to purchase one of these magical items! Its in my bio in the link tree as movement toture devices! If you have questions about how to go about buying the right tools for you please send me a DM or an email Happy Monday folks! #foamrolling #sports #goodpain #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #recovery #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining

One common thing I always say and repeat is trust me. Earning someones trust as a friend can be hard, but to earn a trust with an athlete can be much more difficult. Instant satisfaction or instant results is what people want. But sorry hunny thats not what Im gonna give you. You may start noticing instant changes in movement awareness, something working that didnt before and smaller scale differences that make big scale changes in the future. Movement is a process. Train...ing is a progression. Patience is a virtue in every aspect of life especially with your health, fitness and performance. My athletes have noticed small things in the first couple of weeks and its not pounds on a scale, its feeling better! I have a runner who was cognizant of her hip extension while running and noticed a huge difference. I have a fitness guru who has just progressed so quickly and she loves moving and never knew her body was capable of amazing things. My skier was recognized by the Quebec Ski Association as a rising athlete. Change takes time. But to be patient and trust the process is all a part of the game. Im not in the business of weight loss and Ill say it again. If you do as I ask, your mentality will shift and you will no longer crave the unhealthy. That goes for food as well as any other toxicity in your life. Our bodies and minds are the most powerful thing on this earth and we are capable of so much. Lets try it and you will notice a big change, trust me Happy Friday everyone! #trust #patience #sports #athlete #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #sportsconditioning #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining

These were the days. Fall was always a love/hate relationship. Long days with football practice. Constantly watching on field for something to happen. Working with my injured babies on the sideline. Treatment before and after practice. Oh but not only just the football team. We also had soccer, cross country, volleyball, to name a few. There are some days where I really miss it. If you know an Athletic Trainer or an Athletic Therapist, tell them thank you. ... We have a very thankless job and dont receive very much recognition. We dont complain because we dont do it for that. We work the long hours, tape, bandage, rehab, heal, argue, babysit, your kids and adults to make sure they are safe and perform at the best level they can. Pursuing my PhD has been a lifelong dream and I still get to work camps and help organizations and Im running my own business but there is certainly something special being a part of a school or a team. You are part of the community. Cheers to all the ATs!! #fridaynightlights #sports #oregon #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #ski #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining

When I say have a experience in a number of sports, Im not only talking about coverage but participation. I was part of a roller derby organization a couple years back. I didnt get to the point where I could participate in any bouts though. This was amidst my marathon training. So the possibility of getting injured in bouts wasnt something I wanted to happen. I loved the team aspect of derby and while this organization was fun to be a part of they were missing the safety... aspect of it. I wanted to implement some concussion education, injury prevention and strength programs. Roller derby is a very intense sport with very serious injuries especially brain related. Helmets do not protect from concussions. So I discontinued my participation:( but kept skating on my own. Im good at it and love it. Obviously playing in a competitive sport will come with consequences, especially contact. But if no education or preventative procedures are promoted, something is wrong. Contact me!! Education and presenting this material is what I love to do and work with sports programs to develop some protocols to keep their athletes safe and aware of potential risks. Did you know that this could actually reduce liability expenses?! But anywho, I would be interested in joining the derby club up here in Montreal but again time is against me and other sport interests. But I still have my skates and I love hitting up the skate park every now and again. My passion for sports and staying active drives my injury prevention project!! If you know of a sports team or organization that could use the assistance of a sports medicine expert give me a shout!! Happy Wednesday and Canada Day! #slomarathon #sports #exercise #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #ski #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining

Nowadays focus seems harder to come by. There are many things pulling our attention from social media to Netflix binging to wanting to be with friends and family as much and as safely as possible. I am not the biggest social media marketing guru so you wont see a million posts a day. I can just about manage one a day and then Im off on weekends. Forget it. I want to enjoy life and not be a slave to it. I still work with clients on weekends if need be but as far as social me...dia content... nahh. Things I have to say and share can wait for the week lol I also feel that you as a consumer/person should also be outside playing, hiking, biking, lounging, whatever it may be. To be able to focus on our goals whether it is fitness, sports or career oriented, we dont do ourselves any good working through the entire week. You have to allow yourself to disconnect, relax, recover. I had a huge physical event this past weekend which I will share in an upcoming post but I had no mental focus after. So what did I do? I relaxed and didnt feel bad about it. I had a catch up chat with one of my athletes and that was about all I could handle. Then Monday I cranked out my, hopefully, last revision of a paper that I will be submitting to the journal for publication before the end of the month. I had enough physical and mental test to do 7 hours of writing and editing. Which also explains why Id isnt make a post yesterday. I was focused on my paper. Having multiple projects challenges me but I have no problem with focusing if I allow myself the right amount of physical and mental rest. What are you doing to ensure you stay focused on your tasks? If you need help with recovery or rest strategies shoot me a DM or an email. Mindfulness plays a huge part of this as well! More on that later ;) Hope everyone has an awesome Tuesday! #focus #overworking #sports #athlete #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #sportsconditioning #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining

Today was by far a very hard ride. It wasnt super long but combined with our elevation gain, it was intense! My first unofficial Enduro race and for such a great cause @heartandstroke. @marin_wildside_enduro hosted a virtual race event. Such a great idea! Thanks for the challenge before an actually race! Cant wait.... Thanks @domethier22 for being such a great support team this was the longest distance he has done at @montsutton as well! Long ride has me wiped! Catch ya on the flip side! #marinwildsideenduro #marinbikes #sixsixone #treesmountainapparel #mucoff #veetireco #Levio #9piont8 #julbo #glutenberg #Heartandstrokefoundatoin #moremoments @ Mont Sutton

Want to hear something funny? So when it comes to movement and body position I am pretty critical. No matter the age or skill level. I like clean lines and proper engagement head to toe! So when I was editing the snap I took, I cringed at my front knee. Its hyperextended. A slight bend will turn on the distal quad help protecting my knee from flinging back but that didnt happen. ... I had 10 seconds on the selfie timer, which meant I was trying to get as deep into pose as quickly as I could. I did do 30min of yoga before attempting so no I wasnt cold. But that just shows you that even for 10 seconds my quad still hadnt worked like I wanted it to. But I also wasnt cognizant of it. So in a game or during sport when youre not thinking about your alignment and your muscles they are supposed to work for you and sometimes they dont. I train and I put in the time but ya know I apparently need more focus on my distal quad. So unless you can catch these things, you should have someone evaluate your movements to see where you might need some focused work! Contact me for a consultation and discuss what your movement assessment needs are!! #yoga #fitness #trianglepose #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #ski #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining

I started coaching group classes several years ago. I am thankful for the experiences I had to learn under a couple of great coaches. I mainly had experience working with high school and college athletes. I wanted to learn how to coach people my age and older. I gotta tell you its a blast. Some adults in their 40s have much more drive than younger athletes. And in a group setting, well, things can get pretty rowdy and thats the fun of it!! ... As a coach I can be considered agressive. Not in the way where I am going to scream and yell but where I am going to tell you that you can do more and while you may not think you can, I know you can. I havent really ever taken kindly to the word NO, and it certainly applies in my coaching style. I am caring and compassionate to a certainty extent. And most of the time yes I will care about your health and your performance more than you! And its your job to tip the scales. I love what I do and am grateful to carry on this journey while being in school as well!! Looking for a coach to get you prepped and ready for adventures in life and strength for sports but caring for you as a person and programming based on your needs and goals, well look no further! Contact me for a consultation!! #groupworkouts #fitness #strengthincorporated #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #ski #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining

Did you know that you can protect yourself from illness and injury? Nutrition can protect and boost your immune system, make your joints, ligaments, muscles, tendons and bones strong. Weight training and exercising also help build protection of your joints, heart, and other essential bodily functions.... Did you also know that too much of a good thing (overtraining) can cause more harm than good. Things like fatigue, prolonged soreness, mood disorders, interrupted sleep, not eating enough, overuse injuries, chronic sickness, and decrease in performance, are all symptoms of overtraining? If you know these things then you are clued in. If you know these things yet arent doing anything about it, then you need some guidance! If you are experiencing some of these things and arent logging your food, sleep or your activity, start. Many things contributing to inuries and illness can be found in a log. Progressing too fast, not enough food, not good sources of food, lack of proper sleep, can all be seen when keeping track of habits and your routine. Contact me for a consultation to make sure you program fits with your needs and your capabilities. Everything in balance is key to success in performance and adherence. #overtraining #demonsofhabitualexercise #sports #athlete #training #sportsmedicine #injuryprevention #athletemindset #strengthcoaching #exos #performancetraining #sportsperformance #sportsconditioning #competitiveathlete #trainwithpurpose #exercisewithintention #movewithawareness #movementmatters #highperformance #intuitivetraining #conciousprogramming #sportsscience #athletictraining #virtualcoaching #tailoredprogramming #sportsgoals #fitnessgoals #mindfulnesstraining

Want to know how I know about injuries and how to prevent them, because of seasons like this. This was football season of 2018. The team ortho said in his many years of practice he had never seen a football season like this. I was brand new to this position, therefore didnt get a lot of pull with the football coach. Plus he knew everything. But this happened. ... Maybe 3 contact and the others were not. Some season ending in their senior year. It was devastating to see. And I was busy to say the least. But these kids and others are why I am so passionate about injury prevention. Also why I am pursuing my doctorate in Injury Prevention. There are so many proactive approaches to ensure your sports program is set up for success in performance and in injury prevention. One way to do that is have a sports medicine practitioner on staff, cant afford one, consult with one and get some protocols in place. I offer consultations and seminars for sports programs and athletes. Please visit my website for more information and contact me to see how I can help your team, athletes, program, community with injury prevention plans. Link is in bio!!