Shawsu Workout Studio

Perform Better Summit- "More than just lifting weights"

A few weeks ago Shawn and myself attended the Perform Better Summit in Long Beach. Three days of hands-on seminars and lectures from the world's top strength coaches, PT's, Rehab Specialist's and Performance based coaches. I wanted to share three big takeaways:

1) Mobility

Everyone that was talking training or especially in injury prevention/rehab emphasized the importance of mobility work for ALL clients. Mobility we can define as the ability to use flexibility through movement. Whether you were learning the Kettlebell Sport with Steve Cotter, going through some fast paced power training with Todd Durkin or learning about Cardio Strength with Robert Dos Remedios. Mobility work was a requirement, no controversy there.

So what is mobility exercise and why do we need it?  It's usually the exercises you do at the beginning of the workout to move your joints through their full functional range of motion. These include lunge variations (side, front, rotation), inch worms, hip lifts, knee hugs... Everyone needs to do mobility so we can prepare our muscles, joints and neuro system to work in that range of motion. Since most people sit most of the day then many  muscles be come tight and weak. Mobility work prior to a workout increases the benefit of the workout as well as helps prevent injury during the workout.

Here is a great example of a mobility routine from Athlete's Performance where I will be going on a one week mentorship in October woohoo!:

Movement Prep

Movements	Sets	Reps
Glute Bridge - Marching	01	06 reps each	Play Video
View Movement Details
Hip Rotation - External - Sidelying	01	12 reps each	Play Video
View Movement Details
Leg Overs	01	06 reps each	Play Video
View Movement Details
Knee Hug - Moving	01	06 reps each	Play Video
View Movement Details
Reverse Lunge - with Twist	01	06 reps each	Play Video
View Movement Details
Knee Hug to Forward Lunge - Elbow to Instep	01	06 reps each	Play Video
View Movement Details
Drop Lunge	01	06 reps each	Play Video
View Movement Details
Lateral Squat - Low	01	06 reps each	Play Video
View Movement Details
Inverted Hamstring - Moving Forward	01	06 reps each	Play Video
View Movement Details
Heel to Butt - Moving Forward with Arm Reach	01	06 reps each	Play Video

Stayed tuned for part 2 and 3. As Carol Nuttal said "this is a lot more than just lifting weights."

Sergio Maldonado

sergiom_personaltrainer@yahoo.com

Set Some GOOOALS!!!!

from the MaxOut Blog

World Cup just started but that is not what we are talking about today, let's talk about your GOALS!

The only way to achieve them is to actually set them (duh), make them tangible and they will become real. This is true in fitness just like anything else you have done in your life. Think about the great accomplishments in your life, how did you get acchieve them? It wasn't by chance, it was by setting a target with milestones and attacking them one by one. If you want a change then you've got to be the change, don't fall into the trap of tomorrow because as we all  know TOMORROW NEVER COMES.

So let's set some S.M.A.R.T. goals

Specific

Measurable

Attainable

Reasonable

Timely or Time line

Goal setting is all about setting S.M.A.R.T. goals — and T stands for “Time line”. Athletes peak for National Championships, Trials and World events. Just because you’re training for fat loss or to look better naked – doesn’t change the fact that DEADLINES are extremely effective tools.

So we’re going to set two this Summer.

Your next goal is Independence Day (for my US readers) – July 4th –

With a combination of a kick start plan, a solid workout and nutritional support program and a healthy dose of motivation – you could easily be 10+ lbs leaner by then.

Your next goal is the end of summer – the Labor Day weekend (first weekend in September).  So if you’re looking a little flabby this weekend or feeling a little embarrassed about your body — you can still make amazing changes. It’s never too late.

This is an opportunity for you to look great by Summer’s end.

But you still need to start now.

Here’s the fat loss basics (if you need more info see below):

1. You need to create a caloric deficit – no two ways about it – you must burn more than you consume. But that doesn’t just mean eat less.
2. The most effective way to create that deficit is to use a combination of diet and exercise
3. Your diet should consist of lean proteins, fruits and vegetables.
   Keep starches and refined carbs to a minimum.
   Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day.
   This will help maintain blood sugar levels and keep you from blowing your diet.
4. Exercise – interval training and metabolic resistance training will provide the most bang-for-your buck. Steady state aerobic training just doesn’t burn enough calories for your goals right now, and a bodypart training split will be less effective than total body training for fat loss.
5. Try to exercise at least four to six days per week – two to three days of interval based cardio and two to three days of resistance training.

The excerpt was adapted from Alwyn Cosgrove's blog and is exactly what we do in the MaxOut class everyday, so the programming and exercise part is DONE for you. All you have to do is show up, now you just have to know what your goal is and figure out a nutritional strategy that works for you. Don't make it too complicated because it is as easy as just eating lean protein, tons of veggies, some fruit and minimizing the starch and sugar intake. Not only will you look better but feel better and perform better in the gym EVERYDAY.

Alright let's get it done and post some goals to the comments, make them public and hold yourself accountable.

-SM

MaxOut

If you want more, be MORE ! -Martin Rooney

V. K. Shelton

V. is a contract Pilates Instructor with Shawsu Workout Studio.

V. Kimbell Shelton has been teaching Pilates and yoga for over twenty years throughout the Bay Area and is certified through the PhysicalMind Institute of New York. A former professional modern dancer, V. has designed and coordinated Pilates programs for spas, coorporations and athletic clubs in Washington D.C., Aspen, Dallas, and Los Angeles. She has presented workshops and master classes throughout the United States.

Sarah Graves

Sarah is a Contract Pilates instructor at Shawsu Workout Studio.

Sarah is passionate about pilates!  She is a Balanced Body University certified pilates instructor teaching mat, small apparatus and reformer for individuals, small and large groups.  She has been practicing for 8 years and teaching for the past 3 years.  She is also an AFAA certified Personal Trainer and can create individual fitness plans that center around pilates principles.

Sarah has been active for many years as a cyclist, duathlete, and triathlete.  She met her husband of 17 years at Applied Materials (she has her MS in Metallurgical Engineering) and got engaged after her first century ride!  After several years of racing she realized she was less compelled to participate in sports competitively and more interested in teaching them…… to help spread the excitement one feels when being fit!  She started teaching spin classes back in 2003, and since has expanded her repertoire to include body sculpting, cardiosculpt, and pilates.

Andy Fest

Andy is a contract trainer at Shawsu Workout Studio.

Andy received his Bachelor’s Degree in Kinesiology from California State University at Hayward.  He has been a professional fitness coach for over eight years and believes physical fitness is a vital component to overall personal wellness.  He utilizes his exercise science education and training knowledge, as well as his sports background and fitness success, to facilitate clients reaching their goals.  His passion for training stems from a competitive athletic background and a desire to help others, which lends itself to a productive and motivating training experience.

During his career he worked with people, and groups, of varying ages, fitness levels and goals.  His clients include(d) post-rehabilitative, pre- and post-natal, Multiple Sclerosis, Muscular Dystrophy, diabetic, and hypertension patients, firefighters, weight loss seekers, and those with fitness and/or sports oriented objectives.  For the past three years Andy has been the personal trainer of the San Francisco 49ers Gold Rush. 

Andy likes camping, skiing, mountain biking, and softball.  He enjoys movies, traveling, music, and has a soft spot for animals, particularly his dogs - Champ and Sadie.

Shawn Murray Saulsbury

I'm Shawn Saulsbury. I'm honored and I thank you for checking out our web site in your health and wellness venture. My mission is to assist as many people as possible in their health endeavors in a safe and comfortable environment. As a personal trainer, massage therapist and health educator I'll work with you to attain your health goals so that you may exercise and relax to vitality.

Our bodies love and require variety to achieve its health and well being potential. Together we will work to allow your body to heal itself and adapt to whatever circumstances may challenge it during its course of living. We need only take our body slightly out of its comfort zone in order to give the body the opportunity to adapt and work with ease rather than in dis-ease. Yes, we will get sore at times, feel like there was a workout and reveal weaknesses that may exist, however we will work to avoid injury and keep you healthy.

I've been a continuously employed full time certified personal fitness trainer for four years. I've attended approximately 30 hours of continuing education each year and attended a 720 hour massage therapy / health educator training course through National Holistic Institute. During this time I have assisted clients with such endeavors as: updating or modifying their exercise programs, training for events, maintaining a healthy body, preparing for upcoming surgery, and recovery from surgery (post physical therapy).

I use massage therapy to further enable the body to effectively utilize its energy and ability to exercise and heal. As a health educator I strive to share information with clients so that they may have the knowledge to manage their own fitness programs.

Gloria Wallen-Mendez

I thoroughly enjoy working out and continue to reach for a higher level of fitness.  This mindset keeps me strong and healthy – you could say I “walk the talk” and fully subscribe to the old adage of “if you don’t use it, you’ll lose it”. 

Being fit has always been priority for me because it’s FUN to FEEL GREAT!  I have been actively involved in athletics throughout my entire life, participating in team as well as individual sports.

 For me, the best part about being a fitness trainer is the opportunity to motivate and encourage lifestyle change!  I design specific, unique workout programs to help clients reach attainable goals.  Each workout session is challenging, effective and most of all fun!  My credentials include a B.S. in Physical Education and a M.A. in Exercise Science.  I am a certified group exercise instructor and master personal trainer with The American Council on Exercise (ACE), hold Pilates Reformer Level 1 and 2 certfications from The Pilates Coach and recently received an AA from Foothill College in Older Adult Fitness. 

 In addition to staying fit, I enjoy baking and participating in improvisational theatre.

Leigh Trautman

Leigh received her personal trainer certification from the American Council on Exercise (ACE) in 2007.  She is a long time exercise enthusiast, beginning in her college days with aerobics classes and running.  In the late 1980’s she began weight training as a part of her personal fitness routine and has been hooked ever since.  After meeting her husband many years ago she took up cycling and has biked through the Italian and French countryside.

 

Leigh comes to the fitness industry after many years of experience as a cardiovascular/critical care nurse and clinical consultant to various medical device companies in the Bay Area.  She has worked in the hospital setting at Stanford and most recently coordinated the pacemaker implant program for El Camino Surgery Center. 

 

After moving to California from the Southeast in 1991, she also took up hiking and downhill skiing.  You can find Leigh spending her free time weight training and attending Pilates classes.  In addition to working with clients one-on-one, she also teaches small-group resistance training classes.  Leigh loves helping others simply begin an exercise program, achieve their fitness goals and see her clients’ progress over time.

Matthew Smith

I have spent my time in the fitness industry working in a wide variety of studios throughout the Bay Area. During my time, I have met many great people who have taught and molded me into who I am professionally and personally today. I view every session/class as a learning experience, not only for the client or class, but also for my teaching ability and overall understanding of people in general. My efforts are to assist anyone in reaching their goals in and out of the gym. I love my job and I love the people that I interact with on a daily basis. I Practice what I preach and that is why I believe I am a solid trainer. I train myself through the use of Kettle bells, Connective Tissue Stretching, Yoga, Pilates, Olympic lifting, Power lifting, and the CrossFit system. My goals through training are to be a healthy, physically adept human with the ability to further enable myself to achieve all of my goals and dreams in life. I express Incredible gratitude to all who have supported me and assisted me in developing as an athlete, trainer, and person.

Certifications and Professional Experience:

• National Academy of Sports Medicine Certified Performance Trainer
• CrossFit Level  1 Cerftification
• YMCA Strength Training
• YMCA Child Abuse Prevention
• CPR/First Aid/AED
• Strength Circuit Class Instructor
• CrossFit Class Instructor
• Gymnastics Team Strength Coach
• One-on-One Trainer
• Seminar Speaker
• 2009 CrossFit Affiliate Cup Competitor

Wendy Merklinghaus

My interest in massage began with “squishing” my mom’s feet and rubbing her head when I was barely tall enough to reach her head while she was seated. I always seemed to have a good touch. I started to follow that gift in 1992 and went to massage school.  I got serious about doing massage in 2007 when I started doing body-work full-time.

I have training in Swedish, deep tissue, sports massage, Reiki, chair massage, Shiatsu, cross fiber & longitudinal release, aromatherapy and hot stone massage. 

My personal method is to pull on whatever technique will best serve the person lying on my massage table or sitting in my massage chair at that moment.

My greatest joy is being the very blessed mom of a delightful 7-yr old. 

My Education:

Twin Lakes College of the Healing Arts, Santa Cruz CA – 1992 – Certified Massage Therapist and Certified Hypnotherapist

Usui Shiki Ryoho, Santa Clara, CA – 1998 – 2^nd Degree Reiki

Pine Mountain Retreat Center, Lake Elsinor, CA – 2006 – Certified Aquatic Massage Therapist

Spirit Lake, Lower Lake, CA – 2007 – Water Dance 1 & 2

National Holistic Institute, San Jose, CA - 2007 – Certified Massage Therapist and Health Educator

Continuing Education

Body Therapy Center, Palo alto, CA – 2007 – Head, Hands and Feet Massage