The Jeffersons Theme Song Sang By Zennie Abraham

Key To Pain Free

Hello Your Fit Day Friends!

I have to admit, this warrior woman had been suffering pain for the past 3 months or so. It started back in June 2010 when I pulled my inner thigh muscles (called adductors in fitness speak) most likely doing dead lifts. After rolling it out using the foam roller, and taking it easy on the lifting for a couple weeks, I was soon back to running, as well as training hard for a figure competition I had penciled into my schedule for the June of 2011.

The show must go on you know!

But by the time August 2010 rolled around I was starting to feel tightness in my glutes (called the butt in plain speak) and I noticed that running stairs (a great plyometric and fat burning workout by the way) were becoming a little painful with the high - knee lifts. So, in September I decided to lay off the stair-running for a few weeks.

Trail running, however, didn't seem to bother me. Thank the universe, since I live for those East Bay trails!

Then, when even long strides started to be uncomfortable, and my butt muscles andTensor Fasciae Latae ( no, this is not a cup of coffee) were burning when I walked, and Mr. Sandman wasn't coming at night, I decided that it was time for a visit to my Muscle Activation Technique guru, Paul Ciske to relieve the pain.

Who Is Paul ?

Paul Ciske

I had known Paul back in the 90's where he worked as a fitness trainer at the now defunct Courthouse Athletic Club, in Oakland CA. Even back then he was very innovative in the fitness movement, designing and teaching fitness classes and certifications.

What makes Paul different from most other practitioners and fitness trainers is that he knows body mechanics down to a 'T'. Something I find that most fitness trainers and other 'healers' in our industry don't have a good grasp of.

Paul applies his in-depth knowledge of joint and exercise mechanics - which, in a nutshell, is how the system of joints and muscles responds to both internal and external forces- as viewed through the lenses of Resistance Training Specialist (RST) and Muscle Activation Technique (MAT).

How I Discovered 'Magic' MAT

My first visit to Paul for some MAT work was in 2007. It was through a suggestion of a mutual friend of ours, the great Ultra Running Man Mike Palmer, who I literally ran into one day on Strawberry Canyon trail in Berkeley, CA. We trotted along for a while, catching up.

Strawberry Canyon Trail

I told Mike of a weird foot ache I was having. He told me about Paul and this MAT 'magic' that got him back to running after a major knee injury.

Now, Mike is an anomaly of his own. I don't know how old Mike is, and I don't want to 'insert running shoe in mouth', but if I had to guess I'd say that Mike is in his late fifties. And what's not so normal about Mike is that a normalweek of running for Mike is around 100 miles. Did I already mention Mike is an ultra marathon runner?!

Now, I love running as much as Mike. I live for the trails. And for a long time I have been fantasizing about completing an ultra (Note: it is still just a fantasy!).

But to be felled by pain and unable to run can be a hard knock to a runner. However, with MAT, Paul had literally saved Mikes career as an Ultra Runner. Check out his incredibletestimonial here. (Scroll down to bottom).

I knew MAT existed as a certification for trainers, and I knew Paul was highly respected in the industry among other trainers and wellness practitioners, so I finally decided to give Paul, and MAT, a try.

What Does MAT Do?

"MAT gets to the root of pain or injury by addressing muscle weakness rather than muscle tightness. This helps to restore normal body alignment, thereby, decreasing pain and reducing the risk of injury."

I Do Believe... In Magic

Wow! All I can say is that first visit back in 2007 for MAT work with Paul blew my mind.

Deb falling asleep while Paul works his magic_Elton Lobas Photo

One of the best parts about visiting Paul is that you get to lie on this really comfortable, cushioned, heated massage table. In fact, one whiff of the sheets made me nuzzle right into them. (Make note to ask him what he uses on them!) I felt like asking for a down comforter to pull up over my shoulders, and going to bed instead of the session.

But I digress...

Doing His Craft

On that visit Paul identified weaknesses in specific muscles by positioning my legs and feet in all the different planes of the body. In each position he would apply a force, have me resist, and see if that muscle could hold that position.

Test for Glute_Elton Lobas Photo

Applying a force in each position allows Paul to identify a muscle, or group of muscles, that may not be firing (working to stabilize, in plain speak). Once he finds a weakness he stimulates those muscles fibers to fire again by applying pressure with his fingertips along the muscle fibers. (That part felt kind of like massage!)

Then came the retests; he would apply force in same positions; have me walk around; then retest once again. It was like this crazy giant loop of testing!

YUP! Paul is very thorough. And he has even created a system which basically double checks his work, making sure the correct muscles are doing their designated job.

And what was amazing is that Paul also found weaknesses in other parts of my body that had everything to do with the ache in my foot. He corrected for those, and I was back on the trail, even faster than before, lighter on my feet, with more pep in my step.

After about an hour and a quarter I left Paul's office with a few isometrics to do on my own.

Sidebar: I was so impressed with MAT that I signed up for the Jump Start program for fitness trainers and completed the Lower Body portion (which by the way, was instructed by Paul).

Oh! Did I forget to mention that Paul is a Master Trainer for MAT?

Back To The Future

So now it's September 2010 and I'm having a hard time walking without some pain and tightness in my front thigh, hip flexors and my butt. My thoughts are that it's got to be from the pulled groin muscles. My intuition tells me that it's time for a visit to Paul. So I hopped to it- almost quite literally on my good leg! - and after 1 1/2 hours of working his 'magic' I walked out of his office, again pain free, and feeling much better.

Pain free... that was in September. In fact I was feeling so great that I was able to lift heavier and really get into my training for a figure competition. So after about 6 weeks I backed off from doing my MAT isometrics...

And then they dwindled...

To a stop.

I was feeling great, so why continue the exercises?

Wasn't I healed?

Well, sometimes maintenance is the key.

MAT helps keep the muscles around your joints stable. So, without continuing with the isometrics, by November the discomfort was getting to the point where I could not sleep. I was getting weaker in the gym, and I was feeling more discomfort within a day or two after my Sunday trail runs.

Physical Therapy: Beyond My Better Judgment ?

Apparently so in this instance. After three visits to PT at Kaiser in October, November, and December, I was actually worse. He couldn't figure it out. But he did think the MAT exercises, which I had brought with me from September's session with Paul, were helping. Yes they were!

So. since PT didn't help I decided a visit to an Orthopedic surgeon was in order, to rule out anything more serious. However, with Kaiser I had to continue to suffer a few more weeks before I could get in to see the first doc in January.

Ouch!

But by late December the pain was getting so I couldn't walk or sleep. My range of motion in my right hip had decreased considerably and I was having a hard time with squatting down evenly, so I decided to see Paul again to see if he could work his ninja magic. Check out Debby in wide squat. NOTE: Videos are sideways, sorry!!

When I revisited Paul that first time in January-the 18th to be exact- I strategically parked my car very close to Paul's door so I wouldn't have to walk very far. But even walking across the street was more akin to a hobble.

He spent almost 2 hours with me. I walked out 80% pain free. Six days later, to work more on my hip mobility and to address any lingering pain, I saw him again.

I made sure to capture what Paul does on video so you can see there is no sleight of hand!

Really, check out these videos NOTE: They are sideways, sorry!

The Takeaway

After Paul is all done (and it's not about the clock, but more about when you are out of pain) the isometric exercises he gives you for the first time seem a bit strange. You will find yourself lying on the floor, rotating your feet and legs in or out; sometimes raised; pulling or pushing, using straps and bolsters; lightly pushing against a barriers for 6 seconds, resting a few, pushing for 6, and repeating 6 times with each exercise he gives you.

Like I said before, it seems crazy but it works.

The Economies of MAT

One of the great benefits of using MAT is that you only have to go once or twice to get to the root of the problem. And typically you should perform the isometrics to keep your body in check.

Some people back off from continuing the isometrics-like I did- once they are feeling less, or no pain at all. But if you do find yourself feeling tweaks of pain creeping back you can sometimes 'Jump Start' your muscles into a pain free state by going back to the isometric exercises.

But you know what?

MAT works. I mean I train hard; and I've been known to be called the 'Super-Human Woman' at the gym! So I'm bound to get out of whack once in a while. Yet every time I have visited Paul for pain or tightness in my muscles or joints I have walked away just about pain free.

My first orthopedic doctor's solution was to pump me full of anti inflammatory drugs and stretch, stretch, stretch. Based on the principles of MAT both were the wrong approach.

Why?

Drugs cost money; are a band-aid approach; and don't get to the root of the pain. Not to mention the countless times back and forth to PT that can drain your pocket book.

MAT...The New Motrin

MAT is great news for anyone who doesn't like to take pain killers or spend their hard earned money on prescriptions and insurance co-pays month after month, or give in to the pharmaceutical companies and Western medicine.

With Paul's help and with some new exercises I now have the pain in my hip at bay. I make sure to do them before I go to bed and sometimes before and even during my workouts. With less pain in my hip, I also sleep much better. And if I've been remiss in my isometric duties my body will tell me that I need to get down on the floor again!

The Key To Pain Free

I really urge anyone who is feeling tightness or pain to go see Paul Ciske; or seek out a MAT specialist in your area. Generally you're given less than 10 minutes of exercises to do 2-3 X's a day.

Not too much to ask of if you want to be pain free.

What About You?

Is pain cramping your lifestyle? (No pun intended)

Tell me your story...

Maybe MAT can help you, too.

Oh Ya, Forgot...

BTW: Did I mention I saw a second orthopedic surgeon?

Stay tuned...the story isn't over just yet.

Make it Your Fit Day with DebbyK!

What Is Your Fitness Fortune?

HI ‘Your Fit Day‘ Friends:

Last spring I decided to take my fitness business to a new level. With over 25 years experience in the fitness industry as a personal trainer; four years as a wellness coach; my experience in writing, producing and hosting my own fitness segments for ABC7 news in San Francisco; and along with my experience in sales as a life insurance agent (while also helping clients get fit for better rates), I knew it was time.

For what?

Well…to put it all together into my own global brand - Your Fit Day with DebbyK!

I needed some help with my vision so I sought out the help some coached, one which wasJohn Spencer Ellis.

Who?

John Spencer Ellis

John Spencer Ellis! He is the owner of a fitness business coaching program called Fitness Fortunes. If you’re a fitness trainer – or maybe you’re super-fit but unfulfilled in your current job and that little voice keeps popping into your head saying: “hmmm, should I make that leap and live the life that I’ve been dreaming of, owning my own fitness business?” – you can check them out at www.fitnessfortunes.com

In order to launch all my innovative ideas and systems that will help the world stay healthy and fit I needed some help from those in the industry who had big brains, who were already successful, and who had made all of the mistakes for me! So I hopped on Google, got on some email lists of movers and shakers in the fitness industry, and started doing my research.

What I found was that there are a ton of fitness marketing kings out there claiming to be expert coaches and gurus who, in the end, don’t live up to their word.

Show me the money, right?

Well, not really. I mean yes, I want abundance and security, and trips to Fiji in my lifetime, don’t you? But not at the expense of selling health and fitness products or concepts that, I hate to admit, are mostly crap.

Who you gonna call?

So I needed someone who was great at shameless self promotion, could teach these subtle skills to me, and was on top of how to market the industry’s most current trends. John Spencer Ellis seemed like the ‘go to’ guy. I mean he has three multi-million dollar companies, so he’s obviously doing something right.

But I also had my laundry list of what I wanted in a coach. I wanted someone who had a down to earth presence; who, through the inflection in their voice, I could tell cared about you and your success; someone who was honest; someone who understood your challenges; and frankly someone who had a long history in the fitness industry and was an innovator. (JSE has been in the industry as long as I have, which is a very long time!).

What I liked about John is that after reading his story we had many similar qualities and life experiences. I could relate to him.

There are a lot of newbies in the industry who look great with their ripped abs, sign you up, super-sell their systems, and then leave you hanging, without any options to opt out.

So after my Google-ing and gabbing with others who had used fitness business coaches – some who paid close to $10,000 dollars without the support they expected – I settled onJSE .

1$ Buck signs you up!

Just click on anything remotely related to boot camps or fitness coaching and John Spencer Ellis pops up on the first page of Google. He does a great job of using the internet to promote his empire. I know, because as a certified trainer with the American College of Sports Medicine I was always getting his promotional links in my in-box.

So one day back in the spring of 2010 I decided to click on the link. John was offering a series of free videos that he promised would change my life and bring me to the next level of creating ‘my empire’. I think I must have trashed about six months of these offers before I decided to give him a try. I mean for $1 Buck I could get all this useful ‘free’ information on how to brand and grow my fitness business.

The first month was basically free with no obligation. So I gave up my buck and watched the videos. I had enough good information from that $1 Buck investment to quit the program then. But I didn’t.

You might ask, ‘Gee, if you got so much info from the $1 buck why continue?’

Now that’s a great question.

And here’s my main answer:

In that first month I really received so much useful information and support from John. Even though John new that I had only payed one dollar, and there was a 50% chance that I would take my info and run, he treated me like any other paying monthly Fitness Fortunes member.

In that first month John was able to tap into one of my main challenges. And with a few provoking questions John got down to my core, made me focus, and made me face my fears. All in that first month..for a dollar…that 1$ buck.

The Human Map Quest© For Your Fitness Business

Do you find yourself bombarded with so much information out there that you don’t even know where to start?

John has put together a one stop shop of resources for the fitness professional that helps you chart your own path down river without all the debris mucking up your engine.

Aside from the group coaching calls each month, and with webinars and tele-classes added each week, there’s a clear, self paced, step-by-step guide made available to all members. This makes it much easier to chart my path to success.

Sticking with Fitness Fortunes is like using Map Quest©-assuming it is updated for your area! You don’t get lost; waste time and gas; or find yourself stalled in a ditch by the side of the road.

Is your biz going in this direction?

I want to see how far I can go in building my own fitness empire with the right support; with less flats and the wheels always rolling.

Grab Your Mindset…Ready, Set, Go!

Just like getting into shape and staying fit, at some point if you want to expand and challenge yourself you need to step out of your comfort zone and train your brain. John Spencer Ellis is that coach; that cheerleader; that mentor; and that friend who everyone needs at some point in their lives. In my case it was to learn and acquire the skills needed to grow my business, as well as my mind, and bring abundance into my life as well as yours.

So follow me on my journey to creating my own ‘Fitness Fortune’.

Everything I learn from John and the programs that JSE offers will benefit YOU, my local and global ‘Your Fit Day‘ friends.

For now I will stay the course with Coach John Spencer Ellis and continually update you on my progress for the launch of my new Your Fit Day website.

Tell Me,… What Will Be Your Fitness Fortune?

Have you ever worked with a life, business or fitness or wellness coach? Maybe it was to start a fitness program, lose weight, train for an event, or start your own business.

Or maybe you’re a life or wellness coach or a personal trainer, and have some experiences you’d like to share?

I’d love to hear from you. Please leave your comments below.

Make It Your Fit Day with DebbyK!