Top 5 psychological tips for successful PT
Athlete of the Month
April 8th, 2013SOL Physical Therapy is proud to acknowledge Ed Gutman as SOL’s Athlete of the Month for April! Check out his testimonial below and how working with SOL’s very own Ada Jauregui, SFG/RKC instructor and Doctor of Physical Therapy, has helped him build strength and increase performance ability.
BACKGROUND
“Two years ago, I injured my back after taking a nasty lead fall, and I went to Ada and SOL to help me recover through physical therapy. Ada helped identify many deficiencies with my core that had been contributing to great deal strain on my back, and then came up with a plan to increase my strength, and within a couple of months, I was up and climbing again.
Fast forward a year and half, I started training for a half-marathon, and after a month of almost daily running, I injured my tibia, requiring me to go back to physical therapy. I went back to Ada, and found that a lot of bad habits related to my core stability that had been building up. After a few weeks of PT, I was running again, and ran my half marathon. Feeling ambitious after that, I decided it was time to start training for a full-marathon. I knew I’d need performance training to help me get there.
GOALS
In general, I’ve always been fit, but haven’t really pushed myself into “athlete” territory since I was a freshman in college. In an earlier 5k, I averaged just a little under 10 minutes per mile. My half-marathon time was now closer to a 8.5 minute per mile pace. I hope to to run at or under an 8 minute per mile pace for my marathon in September.
REGIMEN
Ada has my workouts broken out into 3 sections: mobility/stability, strength training, and stretching, which I currently do 2-3 times a week. I have a 1:1 session with her every 2-3 weeks where we assess my strength and progress, and adjust the workouts accordingly. My current strength workout consists of intense exercises with kettlebells and pull-ups. Initially, I was doing simple swings and squats with the 12kg and 16kg kettlebells, but I have now worked up into doubles and/or 20kg+ kettlebells, in addition to doing more complex movements.
INSIGHTS
Most of my previous experience with training involved traditional workouts, involving dumbbells and benches, that usually took much more work to see tangible results. With kettlebells, my workouts are much more streamlined and efficient, and I’m getting to work on a a number of muscles that have been previously neglected. My speed and endurance have improved dramatically in the last two months. I can run half-marathon distances in the mid 8′s!
Another pleasant surprise has been my improved climbing ability: I’m stronger, more balanced, and more precise, tackling routes and problems that were previously much more difficult for me, without having to spend insane amounts of time climbing. Lastly, my legs have transformed into major cannons. Ada’s been an amazing guide throughout. I’m always pumped every time I work with her, and I can’t thank her enough!”
COME TRAIN WITH US! IT’S EASY TO GET STARTED:
Just…
GO ONLINE: www.solperform.com
CALL: (510)594-1594
BACKGROUND
“Two years ago, I injured my back after taking a nasty lead fall, and I went to Ada and SOL to help me recover through physical therapy. Ada helped identify many deficiencies with my core that had been contributing to great deal strain on my back, and then came up with a plan to increase my strength, and within a couple of months, I was up and climbing again.
Fast forward a year and half, I started training for a half-marathon, and after a month of almost daily running, I injured my tibia, requiring me to go back to physical therapy. I went back to Ada, and found that a lot of bad habits related to my core stability that had been building up. After a few weeks of PT, I was running again, and ran my half marathon. Feeling ambitious after that, I decided it was time to start training for a full-marathon. I knew I’d need performance training to help me get there.
GOALS
In general, I’ve always been fit, but haven’t really pushed myself into “athlete” territory since I was a freshman in college. In an earlier 5k, I averaged just a little under 10 minutes per mile. My half-marathon time was now closer to a 8.5 minute per mile pace. I hope to to run at or under an 8 minute per mile pace for my marathon in September.
REGIMEN
Ada has my workouts broken out into 3 sections: mobility/stability, strength training, and stretching, which I currently do 2-3 times a week. I have a 1:1 session with her every 2-3 weeks where we assess my strength and progress, and adjust the workouts accordingly. My current strength workout consists of intense exercises with kettlebells and pull-ups. Initially, I was doing simple swings and squats with the 12kg and 16kg kettlebells, but I have now worked up into doubles and/or 20kg+ kettlebells, in addition to doing more complex movements.
INSIGHTS
Most of my previous experience with training involved traditional workouts, involving dumbbells and benches, that usually took much more work to see tangible results. With kettlebells, my workouts are much more streamlined and efficient, and I’m getting to work on a a number of muscles that have been previously neglected. My speed and endurance have improved dramatically in the last two months. I can run half-marathon distances in the mid 8′s!
Another pleasant surprise has been my improved climbing ability: I’m stronger, more balanced, and more precise, tackling routes and problems that were previously much more difficult for me, without having to spend insane amounts of time climbing. Lastly, my legs have transformed into major cannons. Ada’s been an amazing guide throughout. I’m always pumped every time I work with her, and I can’t thank her enough!”
COME TRAIN WITH US! IT’S EASY TO GET STARTED:
Just…
GO ONLINE: www.solperform.com
CALL: (510)594-1594
Reminder
A reminder that the next running club date is Saturday 4/6, from 9-10am, at SOL Perform and will be lead by Tyler Williams, PT. The subject matter of the morning will focus on race-ready power warm-ups, runners will complete 3.5 miles. Those interested must sign-up on mindbody.
All too often, physical therapy is too reactive instead of proactive. We see people who are hurting, injured, and in need of guidance on how to become healthier human beings. We read about running and how important cardio is, yet a majority of runners will at some point suffer some level of injury. We need a solution to achieve our new year's resolutions of better health without the risk of injury and training setbacks. We need to get to people earlier to teach them how to be healthier in a safe and effective manner. No matter how much that health club or runner's article is telling you to start running everyday at mileage you've never attempted before, there should be a focus on the process and not just on the end results.
This is why this year, we have started the SOL Running Club. If you're like me, then you can appreciate some good company while running. And not just company, but a community of support and knowledge that can help lead you to and maintain a healthy lifestyle. We want to take all the information out there about running and organize it into something that is applicable and functional for you to use immediately during your training. Ultimately, we want to empower all runners and those seeking to be healthier in the new year achieving their goals safely and independently. Hopefully if all goes well, you'll never have to see us as a patient, and only as a fellow runner.
The SOL Running Club meets the first Saturday of the month at 9am at SOL Performance Training 3900 Piedmont Avenue in Oakland. For running club details please contact SOL Performance Training or view our online schedule. We hope to see you at the next run!
SOL Running Club Story
I'm Brian Kozono, DPT and I'm one of the physical therapists at SOL PT. I've been working at SOL for over a year now and during that time I feel like I've become a much healthier person, and a stronger runner. Over the past year I have lost over 10 lbs, shaved 12 minutes off my half marathon time, and am preparing for my 2nd full marathon, but most importantly, I've stayed injury free. Like most runners, I suffered some nagging injuries here and there while running in the past. I believe I've been able to maintain this high level of health because of the exposure to a great wealth of knowledge, resources, and positive energy via SOL and its staff. I have been surrounded by positive influences and a higher standard of fitness. These influences have led me to run healthier this past year and as a result it has made me realize how important preventative care can be.All too often, physical therapy is too reactive instead of proactive. We see people who are hurting, injured, and in need of guidance on how to become healthier human beings. We read about running and how important cardio is, yet a majority of runners will at some point suffer some level of injury. We need a solution to achieve our new year's resolutions of better health without the risk of injury and training setbacks. We need to get to people earlier to teach them how to be healthier in a safe and effective manner. No matter how much that health club or runner's article is telling you to start running everyday at mileage you've never attempted before, there should be a focus on the process and not just on the end results.
This is why this year, we have started the SOL Running Club. If you're like me, then you can appreciate some good company while running. And not just company, but a community of support and knowledge that can help lead you to and maintain a healthy lifestyle. We want to take all the information out there about running and organize it into something that is applicable and functional for you to use immediately during your training. Ultimately, we want to empower all runners and those seeking to be healthier in the new year achieving their goals safely and independently. Hopefully if all goes well, you'll never have to see us as a patient, and only as a fellow runner.
The SOL Running Club meets the first Saturday of the month at 9am at SOL Performance Training 3900 Piedmont Avenue in Oakland. For running club details please contact SOL Performance Training or view our online schedule. We hope to see you at the next run!
SOL Running Club
SOL Performance Training and Sports + Orthopedic Leaders Physical Therapy are proud to introduce our first monthly RUNNING CLUB!
Have some nagging knee soreness at mile 3? Learn how to roll and stretch it out. Not getting enough power during your last push to the finish line? Get stronger with kettlebell training. Need to balance out the strength in your legs? Start with some good core training and functional strengthening using TRX. Each month we'll feature some of the most essential exercises that all runners need to be doing!
Exercises and runs will be led by PTs, trainers, or running coaches with a wealth experience in running and injury prevention. We hope to see you at our next event so that we can get to know you, run with you, and help keep you running healthy so you can cross the next finish line faster and stronger than ever!
When: 9 am, 1st Saturday of the month starting January 5th
Where: SOL Physical Therapy 5297A College Ave Oakland or SOL Performance Training 3900 Piedmont Ave Oakland
TO REGISTER: Click Here.
- Under "Schedule" go to the appropriate date and time
- Look for "FREE – SOL Running Club"
- Click "Sign Up"
For those that are not familiar with Tabata protocol, check this out!
We use this method during our Sol Performance Bootcamp class's often and our athletes love it and see great results! Come to a bootcamp class and tabata with us!Tabata Training: Can 4 Minutes Of Exercise Be Enough For Fat Burning?
The basis of Tabata Training is 4 minutes of intense interval training/circuit training. What yo
u are doing is taking an exercise we'll use sprints as an example here.
Sprint as hard as you can for 20 seconds
Walk for 10 seconds
Repeat 7 more times for a total of 8 sets.
So what you have is a total of 4 minutes of workout time.
Why Hydrate
Why Hydrate?
When you exercise, you sweat. And when you sweat, you lose fluid. Our bodies are mostly water, so even a slight shortage can make you dehydrated, which describes an insufficient amount of water in your system. Dehydration causes a reduction in blood volume, which means less oxygen gets to your working muscles; it negatively affects your heart rate; and it compromises energy systems in your muscles. There's a drop in your energy levels, so you don't get as much from your fitness workout when you're dehydrated. That's why drinking water is stressed as part of the any fitness program.
Recent studies show that drinking water may play a role in the regulation of your metabolism--your body's calorie-burning engine. For one thing, if you become dehydrated, your metabolism tends to slow down, meaning that you won't burn as many calories as normal while at rest. In addition, ample water may reduce appetite and control food intake by making you feel full. Drinking water also dilutes sodium levels in the body, making it the best remedy for fluid retention.
When you exercise, you sweat. And when you sweat, you lose fluid. Our bodies are mostly water, so even a slight shortage can make you dehydrated, which describes an insufficient amount of water in your system. Dehydration causes a reduction in blood volume, which means less oxygen gets to your working muscles; it negatively affects your heart rate; and it compromises energy systems in your muscles. There's a drop in your energy levels, so you don't get as much from your fitness workout when you're dehydrated. That's why drinking water is stressed as part of the any fitness program.
Recent studies show that drinking water may play a role in the regulation of your metabolism--your body's calorie-burning engine. For one thing, if you become dehydrated, your metabolism tends to slow down, meaning that you won't burn as many calories as normal while at rest. In addition, ample water may reduce appetite and control food intake by making you feel full. Drinking water also dilutes sodium levels in the body, making it the best remedy for fluid retention.
SOL Performance Training of Oakland and Santa Cruz Now Offering a Range of Classes Incorporating Russian Kettlebells
SOL Performance Training, the new Oakland fitness training center from the leading Bay Area physical therapy specialists at SOL Physical Therapy, is now offering kettlebell training.
Oakland, CA (PRWEB) June 28, 2012
Oakland sports rehab and fitness training center, SOL Performance Training, a cutting-edge facility that bridges the gap between physical therapy and personal training, recently began to offer a variety of workouts with Russian kettlebells, a time-honored training method that studies show is effective for weight loss, strength training and rehabilitation. Kettlebell training from SOL Performance Training—whether it's in a group class or a semi-private or one-on-one session—can help transform the bodies of everyone from novices to professional athletes, to people looking to get back into shape after an injury.
"At SOL Performance Training, we love Russian kettlebell workouts. They combine foundational body movements, with cardio, motion and strength training into one simple and safe exercise method," explains Tammara Moore, founder of SOL Physical Therapy and SOL Performance Training. "Plus, kettlebell training is an excellent method of rehab and post-rehabilitation, and helps many overcome muscular back, neck and shoulder pain. What's not to love?"
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The Sport Specific Training Hoax
Ben Servais, C.S.C.S., USAW1, FMSI couldn't tell you how many times I've had parents and athletes ask me "is your training sport specific?" without any idea of what that actually means. I've seen so many coaches use these so called "sport specific training" methods in an effort to make themselves look more cutting edge when the reality is they may be doing more harm than good. I decided it was time to write a post on the subject to clear the air, to explain why its not what most athletes need and to inform on what truly translates to performance on the field.
What is Sport Specific Training?
Like most good ideas, the concept is simple; take movements that occur in your sport and mimic them in the weight room to build strength in that movement pattern. Theoretically this should have a direct translation to the field. This idea was all the rage in 1990′s and suddenly coaches were jumping on the bandwagon. So sprinters were doing high knees with resistance bands to mimic the high knee punch; running backs were doing ladder drills with ankle weights; Pitchers were doing their throwing motion with a band around their wrist attached to a wall. The examples are endless. Yet in most cases performance was decreasing, and the smart coaches who took those exercises out of their programs and focused on building up the compound lifts (squat, deadlift, olympic lifts, etc.) saw no loss in performance and in most cases improved performance.
Why didn't it work?
Thomas Foley, Dragon Door
A TOP INSTRUCTOR WITH EXCELLENT SKILLS.If you want a coach who is 100% invested in your success, call Thomas. I found the "510 Kettelbellzen" Master and , wow! I am hooked. What a fantastic teacher.
It doesn't matter whether you're an elite or pro athlete or just new to the Kettlebells, Thomas will make your session enjoyable, fun and productive.
He'll tap into your goals and help get you to the next level of your training-- whether you want to just feel strong, shed pounds, feel powerful, Thomas will help you get there!
At Sol Peerformance Training, Thomas works with some of our elite athletes and they are getting RESULTS. For me personally--getting me focused and more powerful at 47, he is a godsend. I feel 10 years younger in 6 weeks of training! I enjoy hard style kettlebell training and believe that Thomas is the best you can find-dedicated, precise, biomechanically sound, practical, motivating and inspiring each session.
Come Train With US!
Specialized Training and Coaching for the Injured Athlete, Deconditioned Individuals or Athletes with Chronic Injuries/Orthopedic Issues
SOL Performance Training provides coaching for athletes who are recovering from an injury or with unique orthopedic needs. We also work with deconditioned individuals who just want to get in shape or those individuals new to exercise who need a supervised gym program with biomechanically and scientifically based programming.
When you are injured, you do not need to stop training! Actually, we think it is the wrong decision. Your body and your mind need to know that you are OK. With our trainers and PT's working together, we can help you not only rehab, but train at a higher level. It is not only more fun, you will recover faster.
Specialized Training for the Injured Athletes With Chronic Injuries/ Orthopedic Issues
Specialized Training and Coaching for the Injured Athlete or Athletes With Chronic Injuries/ Orthopedic Issues
Sol Performance Training provides coaching for athletes who are recovering from an injury or with unique orthopedic needs.
When you are injured, you do not need to stop training! Actually, we think it is the wrong decision! Your body and your mind need to know that you are OK. With our trainers and PTs working together- we can help you not only rehab but train. Its not only more fun, you will heal faster.
New Functional Training Facility in Oakland
Sports + Orthopedic Leaders (SOL) Physical Therapy, a premier Bay Area physical therapy and spine care clinic with offices in Oakland, Santa Cruz, and Walnut Creek, is bridging the gap between rehab and training with a revolutionary new fitness training facility in Oakland. SOL Performance Training, located at 3900 Piedmont Avenue in Oakland, provides a fun, safe, and challenging dynamic workout in an indoor/outdoor space.
"Our new physical training facility is unlike anything else in the East Bay. Our expert trainers will help you safely achieve your fitness goals, whether you are just getting started, recovering from an injury, or looking to take your athletic performance to the next level," explains Tammara Moore of SOL Physical Therapy, a leading Bay Area sports rehab specialist.Sports + Orthopedic Leaders (SOL) Physical Therapy, a premier Bay Area physical therapy and spine care clinic with offices in Oakland, Santa Cruz, and Walnut Creek, is bridging the gap between rehab and training with a revolutionary new fitness training facility in Oakland. SOL Performance Training, located at 3900 Piedmont Avenue in Oakland, provides a fun, safe, and challenging dynamic workout in an indoor/outdoor space.