Women Who Work Together  

With  it being International  Women Day, I wanted to share a special women Liz Malatesta! She has been the Physical Therapist I have seen personally and who I have sent my clients to when injured.  She has helped me stay healthy and strong for water skiing, but more importantly she has healed my clients.   At first,  our working relationship was based on my injuries. When she was able to help me return to my regular activity level, I realized  how my clients could benefit from her knowledge and healing hands. Ever since then we have been able to share clients working together for the greater good.  

Working as a personal trainer my number one goal is to keep client injury free.  Yet life happens and there are events that does cause us to become injured.  With working together,  Liz and I are able to create the best for our clients.  Enjoy the interview I was able to have with Liz explaining her philosophy how movement is medicine. 

What made you want to become PT? 

I have always had an interest in the medical field, when in undergrad I had the opportunity to shadow a physical therapist, right away I knew that PT was the right career path for me. I get to help people recover from injuries and get them back in the game.

 

What have been the benefits working together with a trainer in regards to sharing a client? 

There are many benefits from getting to share a client between PT and personal training, it is a great way to transition someone from the rehab phase back into real life.  Working with a trainer gives the client the opportunity to apply things learned in PT and have them integrated into a long term sustainable workout plan.  This allows the client to not only reach their rehab goals but ultimately stay healthy and prevent future injury.

 

Can you tells us a little bit about PRI?  

Postural Restoration Institute or PRI is method for integrating whole body systems into rehab, with the main emphasis on proper breathing.  If we don’t breath well we cannot perform optimally.

 

What are some the benefits using PRI over other techniques for corrective exercises?  

PRI is a way to manage our normal asymmetries (internally we are asymmetrical, with the liver sitting under the right diaphragm and heart sitting above the left diaphragm – we need to balance this asymmetry otherwise injury will eventually happen), when done correctly they allow the person to live, move and perform at their optimal level.

 

Why treat asymmetric ?  

We have all sorts of micro-habits that create asymmetries in our body, our body is an excellent compensater but eventually those compensated areas will give out an injury will occur.  If can identify the asymmetries, we can target them with corrective exercises and prevent injury from occurring.

 

Would you recommend train asymmetrically and why or why not? 

Yes, we first need to identify the persons asymmetry.  Once we have identified what muscle is weak on what side we can target that muscle to create a balance.

 

Why treat the whole body as one verses the injured site itself? 

It goes back to the “arm bone is connected to the…” our body works as a beautifully designed machine, and all parts need to be in the correct position to perform normally.  If we only treat the injured site, we are doing the client/patient an injustice because their injury will likely return, if we do not fix the mechanics behind what cause the injury in the first.

 

Thank you Liz!  I have enjoyed all the knowledge exchange we have been able to create!  I will miss learning from you as my days come close to an end at PRO Sport Club.

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Pink n Powerful

Sue-5202A year and half ago, I started working with Sue McConnaha training one on one three times a week.  When she started working with me she was 60 years old weighed 195 lb with 49.3 % body fat.  Sue soon became every trainers dream.  She had the determination and the dedication to reach her goal.  She had many set back throughout our time working together but she did not let these life events set her off track.  Now I am happy to report Sue is now 61 years old and feels ten years younger weighing 125 lbs with  21.1 % body fat.

It wasn’t always fun and games.  It was a struggle at first for Sue.  For someone one who has not exercised on a regular basis since ever. Sue learned the art of  struggling well.  Every kind if exercise program there is going to be a struggle.  This struggle I like to describe a processes of shedding the old self in hopes for a new. This “new” can be a new strength, a new weight lost, a new body.

Through her struggle of continuous exercising, she rediscover her  new body as a magnificent machine.  She now loves to dead lift (PR 95 lbs) and kettlebell swing.  She now finds joy through movement and exercise.  Instead of working one on one, Sue has been able to join a Kettlebell class and do partner training improving her technique of working with the kettlebell.

As a her trainer, it has been amazing to watch her transformation. This transformation didn’t just happen through her body but her mind.  One of the reasons why she has been able to keep the weight of is simply her mind set.  She has told me “I know that this time, the weight loss is for life.  Making this mental decision, her action will follow.  Having this mind set is the game changer.

Sue’s story has been such an inspiration to so many. Her life testimony of health reaches many more people than those with weight lost goals. Knowing she had to overcome many challenges, she inspires me to maintain my health as I recover from my foot surgery.  I understand how easy it is to give up when facing challenges, let Sue’s story be an inspiration to not give up and chase your fitness goals.  Below is an interview I had with Sue discussing her story about her transformation.

 

What is your history with trying different diet and exercise routine been?
I started out as a chubby kid….there in lies the problem!
My first diet success was when I was in high school…lost 30 lbs the
summer before my senior year. What a difference that made for me that
last year. So good memory of what the hard work and focus yielded…I
always remembered that.
Got married right out of high school and pregnant…gaining 50 lbs.
The next 40 years has been taking the weight off and gaining it back.
Have done Weight Watcher, LA weight loss, Bellevue weight loss clinic
using a diet pill and their specific liquids. Have been on 7 day a
week 75 minute work outs. Gave up red meat…then did the Atkins heavy
protein….brown rice diet, grapefruit diet…body flushes…I could
go on and on. Any and all of these were not sustainable for me because
it was so far from normal for me.

What made this program so different?
This program has been able to figure out a plan in the current
lifestyle that I have.

Was you mind set different from the rest attempts?
I honestly didn’t think I could or wanted to do it again. But I always
remember how good it would feel when I would be loosing and feeling
better about myself.

How much weight total did you lose? Start weight? Goal weight? Current Weight
I started last April 22nd at 193lbs with a goal of 150lb. That is
about the same start and goal I have had on all of my various diets.
Sometimes I got there and other times not. Seemed like the decision
point was when I would be close to the 200lbs on the scale..
I am happy to say I surpassed my goal and I weigh 120lbs and have been
at that weight for the last 3 months. I haven’t weigh’d 120 since I
was in the 6th grade.

What were some challenges?
Challenges were not as evident this go around because the formula was
working. My husband and I go out often so menu items were a struggle
at first. Then I figured out any restaurant would prepare it how ever I
would ask. I just wish there was a diet wine…as that is one of my
vices.

Can you describe you job responsibilities and how this was a challenge?
So I am in charge of Bakery and Food Courts….all food related. WeSMcConnaha3
have cuttings all the time…it is not that appealing when I am trying
to spit out the sample in front of 12 people….but they are used to
it now. Even have 2 or 3 of them doing the same thing!

What about your work travel schedule?
Travel is always interesting….nothing nutritional offered on
commercial flights so I just get a salad to go before I get on and
don’t use the dressing. When on the company plane there is plenty to
pick from I am so lucky.

Was there anything hard to give up like certain foods, habits, etc
Limiting/eliminating wine big challenge?

I still think about it and work at it.SMcConnaha2

Since you have reached your goal weight what keeps you motivated now?
My motivation has been that  it keeps working…that never happened
with any diet because it wasn’t sustainable.

What motivated to lose so much weight?

The attention from the quality people at the pro club….You, Julie,
Ali, Dr Upton…the people at the desk’s…everyone. My husband has played a huge support role as he does most of the cooking .Also everyone’s
comments are very motivating puts a smile on my face every time.

Explain the need for back surgery during the program and how it could have created a set back, but you did not allow for it.  How did you not fall back into your past unhealthy routines?
When I found out that I had to surgery I thought this would be a
stopping point not knowing how it would set me back. Well it didn’t!I
It took about a week to get back to a soft routine and that was it. I
stayed the course with the nutritional part recording
everything….sometimes over estimation the amounts to keep in check.

What advice do you have for other who struggle with weight loss?
You have to keep trying…it took me until 60 years old to find the
program that fits my lifestyle.
I believe I have discovered the formula that works good for me.
Everything I do I feel is sustainable.

What advice do you have for people your age being active and exercising?
You must get up and move…5 minutes then 10 minutes…and more. Never
push yourself to make it hurt just feel good. If it hurts you won’t
want to continue.

Is there anything else you would like to add?
The most satisfying thing to me is setting a good example with my
family, friends and people at work. I have explained my process to so
many people that it keeps me even more motivated.
My grandson is constantly inspecting what I have on my plate and
comparing to his…now he always orders a salad instead of french
fries…how can you beat that.

 

“Fish out of water” aka Injuried

Many of you as water skiers have dealt with some type of injury and understand how the pain impacts you physically and mentally. Unfortunately, I can relate. Two years ago I dealt with a back/rib injury. For my back and rib to heal, I was prescribed to take a week off of work and have no physical strain on the body.

Almost two years to the date, I was prescribed to take time off from work again (this time three weeks) for a condition called Osteitis Pubis. Devastated to be in the same situation again, mentally I had to tell myself it is for the best, but my body struggled. Being a personal trainer, I am constantly moving. My body started craving movement. The first week of sitting on my “ice diaper” at night I would have night mares of exercising.  These were night mares! For theses dream were failing the Kettlebell Snatch text, and falling every time I would water ski.  As you could see my mind was freaking out without being able to move. This is when I started to feel like a “fish out of water.”

Desperate to get back into my normal routine, I did everything I thought would help speed the recover process. I did Pulse Electric Magnetic Field (PEMF), Chiropractor, Physical Therapy, Rolfing massage and Shiatsu massage. Having difficulty walking without pain, I decided to only do one of these treatments at a time. I was able to go Healing Foundations in Post Falls, ID for the PEMF treatments. PEMF helps decrease the inflammation and help with the increase of cells growth. After a full week of these treatments, I was able to walk with less pain.

Excited to be making progress, I soon started Physical Therapy. After the first time working with Christopher Johnson, a Physical Therapist at Olympic PT in Bellevue, I wanted to skip out of the office I felt so good. Instead of focusing on the location of the pain, he focused on the possible cause.   He noticed how my ankles have limited range of motion (ROM) and my hips were compensating for it. Understanding the kinetic chain, I completely recognize if one joint does not have the right ROM then another joint will start compensating.

He has taught me how to use the VooDoo Floss Band to help increase my ankle mobility. With the focus being my ankles, I am happy to say the pain has decreased and I have been able to return to some form of exercises (oh and the night mares have also decreased).

Through this experience I realize it is my responsibility to recover being smart with my progressions.  Knowing it will be slow progression and but it will be a healthy progression. Even though it has been extremely difficult being out of work and lack of any physical outlet, I am excited what I have been learning about the human body through this injury, how it relates to water skiing.

Besides learning more about the human body, I have learned the importance of empathy towards one another. There are many of us who have dealt with pain some more visible than others.  With being a trainer I always try to show empathy toward my clients. Having experience with chronic pain, my hope is to help others just like Chris has helped me. I see the value of one’s health and the joy it brings to others.

If you are a water skier who has dealt with injury after injury, or someone who deals with chronic pain, I will be posting some of the simple movement patterns that have helped me to recover.

With it already it being “water ski season,” I had been talking to Chris about my sport and how to stay bullet proof. Stay tuned for more post about the importance of shoulders for water skiing. See the amazing mobility and strengthening exercises I have learned from Chris Johnson!

 

 

 

 

Second Splash

 

JUNE 15th-16th:

Couldn’t fall asleep the night before like a little girl the night before Christmas, I was so excited to wake up before the sun and drive to Othello/Moses Lake to SKI! Knowing that I could not do much since I have been resting for two months with no exercising, I decided to only shadow the buoys and only go 30 mph.  The video only gives a little task of the weekend.

 

At the beginning of May, I thought I would not be able to ski at all this summer due to my injuries, I was just happy that I was able to get out on the water and rip it up with ally my friends who I usually compete with.

The weekend was amazing Driving the boat and Coaching in Othello with Micha Ping (great coach) and then skiing felt like coming home.  Then driving to Moses Lake (Sun Basin) to help be a judge at the RADAR tournament was a warm welcome back to the sport. Thank you to all my ski buddies! Can’t wait till I can start competing again

“Fish out of Water”

With a full week of rest and surviving time off from work, exercising and  . . .  and  . . . .and well besides water skiing  (which I am already taking time off from) I really don’t do anything else. Even though this week was a good rest period, it does not mean this is the end of my recovery phase. NO it is just the beginning. . . . .

This is how my car usually looks like when I am heading to the lake or a tournament, yet I did not drive to either one today.  Knowing my body needs to more time to completely heal, I have decided to not ski at all this season.  At first I thought I could get away with just skiing and not competing, but as the symptoms in my back started to increase verses decrease, I knew this would not be the case.

To make sure I won’t water ski this summer, I  drove my ski with all my gear to the only one person I would trust to take good care of the my equipment , Margie Metzger, a great friend and an amazing Physical Therapist.

Now you have to understand I am that type of skier who does not like other people touching my ski!  I cringed of the thought of people even asking if they can look at it.  I will go out of my way to make sure when entering and exiting the boat that I am the one holding my ski, no one else, not even my coach.  So letting Margie keep my ski and all my gear for the entire summer is a big deal, and a big step of faith.

Never thinking that I would need time off from this sport to improve, I know with this time it will  allow my body to fully heal.  From this recovery phase I hope to be a stronger and smarter skier for the next session.  So Summer 2013 Look Out I am coming for yah.

ICE BATH

When you have horrible pain or have inflammation (swelling) the only answer is taking a refreshing ICE Bath.  Here are some keys when taking an ICE Bath.

To Start:

  1. Fill the tube with cold water
  2. Bowls of Ice ready by the tube
  3. Wearing sport bra and running short, slowly easy into the water
  4. Once in the tube, dump the ice.  Most importantly don’t MOVE
  5. Wait 15 min while thinking of some place warm
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This has become part of my daily routine

Preparing to Get Warm  (Do these before the ice bath)

  1. Have some of your Favorite Summer Tunes Playing . . . . . my fav is Passion Pit and Foster the People
  2. Towel in Dryer 15 min while you are in the tub
  3. Hot water for tea . . . . .Green Tea
  4. Bed warmer on high (or electric blanket)
  5. Favorite sweats ready to change into also in the dryer

If all else fails . . . I go to Seattle Tanning for a 7-8 min Tan.