November 30, 2015

Welcome to the MOVE Team Coach Kate

By Coach Jarrod

As most of you know, Kate has been a part of our community for over 3 years now and we could not be more excited that she has joined our team of MOVE coaches!

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Everyone knows Kate is awesome, and I witnessed even more awesomeness as she went through our Coaching Development Program. I saw a whole new side of her. She showed such enthusiasm to learn and really dove into the why of our programming. She asked a ton of questions and even helped us improve our CDP program. I really enjoyed fine tuning her coaching skills and getting her ready to train-up our community of MOVERs.

After receiving a bunch of great feedback from all of you through the process and Kate meeting and exceeding her requirements, she is officially a Certified MOVE Coach! Let me be the first to say, Welcome to the Team!!

She will be coaching the MWF at 8:15am and in the new year, MWF at 7:15am.

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November 9, 2015

Why Progressions??

By Coach Jarrod

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November 8, 2015

Occasional Choke Hold? No Problem! By Coach Jason

By Erin

I have been choked and kicked in the face, and I love it! If anyone has ever talked to me about it, you know I am into the martial art of Brazilian Jiu Jitsu (BJJ). Like most practitioners, if you ask anything about it, we are happy to talk your ear off about it. I get asked often why I do it and there are actually many reasons. First and foremost, I am always trying to find ways just to keep my body moving. I also have a deep interest in combat sports. I boxed years ago, even competed a few times and loved it, but boxing took a big toll on the brain, granted I haven’t seen any long term affects, but I didn’t ever want to get there. I love the game of combat sports, hand to hand combat is such a strategy.  I had a friend who was always telling me to try BJJ, and after years of putting it off, I put on a gi and went to my first class, after that I was hooked.

JasonThe game of BJJ was what hooked me first. Even though I tapped (and still tap) regularly, trying to figure what to do, how to react to… the strategy of the sport is just addicting. BJJ is often referred to as human chess and for good reason. For every move you or your opponent makes, their is a counter and who is just a half a second ahead, is who will advance. That is the difference in skill levels, seconds and half seconds. Sometimes when I roll (sparring) with an upper belt they just seem to be just a little bit ahead of me and the same goes when I roll with someone less experienced than me, I tend to be just a little ahead of them. There is also making a wrong move which is your downfall and it takes so long to learn these mistakes and not to make them, but when someone does make one, as you progress you start to see it. Learning from your own mistakes and capitalizing on others, that is when your game starts to improve.

As I have done BJJ for the past couple of years I have noticed that it has also helped with my management of stress. It is an active meditation. During training the mind needs to be right there on the mat. The focus isn’t on bills or your job, it is on your opponent not choking you, the focus is right here and now. Jiu jitsu, and exercise for that matter, puts you in stressful moments and situations and you deal with that situation. It trains you. Then in life the way you deal with stress has been trained, you’ve been there. Granted the stress is different, but you have a training in dealing with stress. When some one has my back in jiu jitsu and is trying to choke me out and put me to sleep, I have to breathe right, be calm under the pressure and make the correct decision to escape the position. I can’t freak (stress) out, I’ve got to be calm under pressure. Now how does that training I have had relate to my real world? Somebody cuts me off in traffic and almost takes out my front end of my car. I can either ride the guys rear, pull up next to him, flip him off and cause a pretty heated situation which no telling where that can lead, OR I breathe for a second, realize the person is in a hurry. They made a bad decision in cutting me off, but that bad decision doesn’t need another bad decision, to escalate a situation that isn’t that bad, to one that could end pretty horrifically. We hear and watch the news and many times an incident like this is handled in a deadly manner. All because the stress wasn’t controlled.

I think the most important aspect of Jiu Jitsu is the camaraderie and community you build with your fellow practitioners. You’ll go through a training session where you are trying to choke a guy or gal, arm bar or shoulder lock them, but after, you’ll set and talk about life, get to know people from all walks of life and become good friends. It’s great! I’m so glad I made the decision to hit the mats.

Coach Jason

October 16, 2015

THANK YOU!!

By Coach Jarrod

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October 9, 2015

Strength Cycle

By Coach Jarrod

Are you ready for an AWESOME Strength Cycle??? This guy is!!!

In the video below we talk about the variations of the squats for the Strength Cycle. The 4 second descent/ 3 sec pause will apply for all of the strength movements you will be seeing (Squats, Bench, Deadlift, RDL, and Inverted Pull-ups).

 

During the cycle please be as consistent as possible. The program layout will stay the same with some variations of the secondary movements, but we will always be Squatting and some sort of Pull on Monday and so on. If you come 3 days per week, try and hit 1 Squat day, a Maintenance Day and 1 Deadlift day. If you’re 2 days per week, 1 Squat day and 1 Deadlift Day. If you have any questions let us know! MOVE safe and Train hard MOVERs!

 

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October 7, 2015

MOVER SPOTLIGHT: Andrew Maebius

By Erin

MOVEr Spotlight     Andrew Maebius    MOVEr since June 2012

Tell us about yourself!

I am originally from San Antonio and moved to Austin in 1998.  My wife and I have 3 wonderful kids who are 7, 8 and 10 years old.  I am an attorney by background and work at a commercial real estate development firm that operates in Austin and the surrounding areas.  In addition to MOVE, I enjoy jogging and being outdoors and especially like fly fishing.  These days I spend most of my free time

Andrew and his pot of gold at the end of the rainbow!!

Andrew and his pot of gold at the end of the rainbow!!

watching my kids play basketball, soccer, football and volleyball.

What inspired you to become a MOVEr?

Jogging used to be my primary form of exercise.  But then I decided to add some strength training.  I didn’t want to just go to a gym and lift weights because that seems pretty boring.  I live on Bowman and started noticing a group of people who would run to the stop sign and back every now and then and decided to look into it.  What I like about MOVE is that every workout is different and so it never gets old.  And it’s more than just lifting weights – it’s overall strength training with an added bonus of conditioning.  It was the perfect complement to my morning runs.

What are your fitness &/or wellness goals?

The main reason I workout is to stay healthy.  I try to make MOVE 2 or 3 times a week and try to run 3 times a week.  I don’t have any specific goals on losing weight or lifting a certain amount of weight, but I figure doing MOVE and running will keep me healthy  and make me stronger.

How has MOVE helped you reach these goals?

MOVE has provided a good routine for me.  Because of work and morning carpool duties, early morning is the best time for me to exercise.  The 5:15am MOVE class is the perfect start to my day.  Having a set time each week really helps my workout program stay on schedule.

Also, I did the Nutritional Challenge through MOVE and I learned a lot about what I had been eating and what I should be eating.  I recommend that everyone try the Challenge.

How do you stay motivated to be consistent with your MOVE workouts?

If I don’t get my workout in in the morning, then it tends not to happen.  So I make a point to get to

bed early on the nights before MOVE classes so I can attend.  And the more frequently I go, the easier it is to go.  Every so often I fall off the workout wagon, and it’s tough to get back on.  So

Powerful Andrew!!

Powerful Andrew!!

signing up for classes and going consistently is the best thing to do!  And, I got my 2 running buddies to join the early class with me, so that is a motivating factor.

What advice do you have for others to stay active and healthy, or who are not currently active?

The great thing about MOVE is that you don’t have to be an incredible athlete to do the class and see the benefits.  While it is a group class, you can go at your own pace and do your own weights.  It’s

great to see such a varied demographic attend all the classes.

What are you looking forward to next?

I may do the 10 mile Run for the Water in November, or maybe another Spartan Race. 

October 6, 2015

COMFORT ZONE AND YOUR RESULTS

By Coach Jarrod

 

Let me know your thoughts! Have you been staying “comfortable” in your training routine? Post in the comments section your goal for getting outside your comfort zone so we can help improve your movement and fitness level.

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September 29, 2015

MOVEr Spotlight: The Tarrant Sisters!

By Erin

Yay Natalie and Huntley Tarrant – Super MOVErs since 2013!!!

Tell us about yourselves!

Natalie: I am a Pediatrician by day and mother of one fabulous 5-year-old by night (Cora). I enjoy gardening, sewing, and exercising (duh!) in my free time. I work hard and tend to be a perfectionist, but I strive to keep my priorities straight and my life balanced.

Mom Natalie, Cora, and Auntie Huntley enjoying MOVing in the great city of Austin!

Mom Natalie, Cora, and Auntie Huntley enjoying MOVing in the great city of Austin!

Huntley: Most people just know me as Natalie’s younger (albeit significantly taller) sister. I work in the business world for a software company by day (and often well into the night). I love my work, but I work pretty long hours. Hence, when I’m not at work, it’s important for me to spend time with my friends, family and two dogs (both mutts – one from APA and one from the mean streets of Houston). I’m also always looking for ways to be active to help counter my long hours sitting behind a desk. MOVE is a big part of this for me, but I mix it up by adding in running, swimming, volleyball, cycling, hiking, or whatever strikes my fancy. 

What inspired you to become a MOVEr?

Natalie: I’m just trying to be healthier, simple as that. I eat lots of vegetables and wear lots of sunscreen, too! In my adult life, I’ve always tried to maintain a degree of fitness in at least some way: running, cycling, working out at a gym, etc. However, I’ve never found a program that had this much balance to it. I couldn’t be more pleased than I am with MOVE!

Huntley: In addition to being super convenient (only about a mile from both my house and Natalie’s), Jarrod and Katy both came highly recommended from a coworker who had previously worked out with the pair. Hence, Natalie and I checked it out one weekend about two years ago on his recommendation. We’ve both been back virtually every week since.

What are your fitness &/or wellness goals?

Sisters Huntley & Natalie are both strong in MOVE and in sisterhood!

Sisters Huntley & Natalie are both strong in MOVE and in sisterhood!

Natalie: I’m not looking to weigh 5# less or lift 10# more. I guess I’m more looking looking to add 5-10 good years to my life! Even more than that, I’m trying to raise my daughter to be a strong, healthy, powerful woman. The best way I can teach her to do those things is to be a good role model. Even when she’s not right beside me, she is learning about life from the way I live mine. That’s a big responsibility and I take it very seriously.

Huntley: Natalie’s much more practical in her assessment of why we both try to stay active: longer lives / less aches and pains / a good example for little ones that are watching… That said, it’d be misleading not to concede that some of our diligence in working out goes to directly counter consumption of chips and queso. Further, I’m a slave to my Fitbit – sad but true. I put this gadget on my arm last September 30 and haven’t missed by 5 miles / 10K steps / 64 ounces of water goals any day since. At times, that has meant going for a run at 11PM in the rain to get my last few steps in… It’s pathetic really…

How has MOVE helped you reach these goals?

Natalie: I don’t think there’s ever been a time in my life that I’ve been stronger than I am right now (and I’m quickly closing in on 40!). I’m proud of the work that I do at MOVE and it shows, especially to the one that matters most in my life. I want Cora to grow up and love herself. She’s a Tarrant girl, so she’s obviously going to be strong. A year ago I called Cora strong and she argued, saying “Princesses aren’t strong.” These days, when I tell her the same thing, she growls and shows off her guns. I am winning.

Huntley: I think MOVE has helped me be more balanced in my exercise regimen. The easiest way to serve my Fitbit master would definitely be to just go out for a jog each day. That said, by combining the Fitbit with my work at MOVE, I’m able to ensure that I’m getting a well-rounded exercise regimen. I don’t have to think through planning my workouts to ensure that I’m hitting different muscle groups, maintaining endurance, enhancing flexibility, etc, I can just count on the coaches at MOVE to do all of the thinking on that. That’s definitely best as I can tell you I wouldn’t program nearly enough burpees or pushups into my workout left to my own devices.

How do you stay motivated to be consistent with your MOVE workouts?

Natalie: Staying motivated at MOVE is easy for me. I don’t have a lot of free time in my life, so I always walk in wanting to get the most out of my hour there. I really love the different cycles. I’ll get strength, cardio and stamina over time by just making this one commitment. Anything additional exercise outside of MOVE is just like whipped cream on top! Oh, and I’m also REALLY cheap. If I’m paying for 3 days/week, I WILL GO 3 days/week… even if that means Thursday evening and then Friday morning back-to-back!

Huntley: For me, MOVE is part of my routine, which makes it easy for me to stay consistent. I go in at 6:15A every Monday, every Wednesday and every Friday. Tuesdays, I meet a girlfriend at Town Lake to run with my dogs, and Thursday is my rest day. I usually go for runs or hikes with the dogs over the weekend, too. The only exceptions to this schedule comes if I’m traveling for work or have an extra early meeting. In these cases, I usually make it up on Saturday morning. And, when I’m traveling, it’s rare that I don’t take a deck of cards with me to style a Jarrod/Katy-inspired “deck of cards workout” on the road.

What advice do you have for others to stay active and healthy, or who are not currently active?

Natalie: MOVE is a great place to start. The community is fabulous – there’s an enormous amount of camaraderie inside the gym. The coaches are awesome, constantly watching your form and helping you work through struggles (due to weakness, injury, or simply fatigue). Everything is scalable to your needs, so no matter your age or your fitness level, you will always be challenged just the right amount. And the programming is thoughtfully designed to improve your overall fitness level, not just one aspect of it.

Huntley: Ditto to what Natalie says. The other things I’d add is that you should never underestimate the importance of a fitness community in which you feel comfortable and a schedule that you can turn into a routine. In addition to coaches that are incredibly tuned into my own body oddities (lower back and shoulders are too flexible / hip flexors are always too tight / ankle flexion isn’t where it needs to be / tight calves that contribute to chronic plantar fasciitis / etc), I really have enjoyed working out with and getting to know the other folks at MOVE. They’re encouraging and interesting and inspiring all at the same time. I don’t worry about what I’m wearing or how fast I complete a workout relative to others because the community is such a comfortable one. I find the hardest times for me to work out are when I’ve gotten out of my routine due to vacation or sickness or injury or work travel. Hence, it’s pretty poignant to me just how much having my workout planned as a part of my daily routine matters. For those not currently active, the hardest part will be turning activity into part of your routine. Rest assured that it gets significantly easier once that routine is set.

What are you looking forward to next?

Natalie: The new rig! I can’t wait to see what Jarrod has up his sleeve next!

Huntley: I’m working diligently to try to build up stronger glutes and a stronger core. A perfect storm of mess has given me some on-and-off lower back issues, so I’ve been focused on these areas to help me better stabilize.

September 22, 2015

“I feel like I have myself back!” MOVE Nutrition Challenge Testimonial

By Erin

Why Commit to the Nutrition Challenge?

By MOVEr Lynette Kilgore

Lynette stands tall after completing the Nutrition Challenge that helped her healthy habits to be her best self!

Lynette stands tall after completing the Nutrition Challenge! The challenge helped her stick to healthy habits to be her best self!

This summer was a bit sporadic with lots of travel and spending time at my mother’s house with my sisters and nephews.  So, while I was working out more, I still was not eating the way I knew would help me reach my ultimate goal of being thinner, leaner, and stronger.  Again, I knew what I probably should be doing, but honestly just didn’t have the confidence to know exactly what I needed to do.  I was paralyzed by too much information.   All one has to do is read Facebook/Pinterest/Internet on any given day to find out what all the current diet trends are, all of which tell you what NOT to eat.  Really, so much of the advice is based on not eating more than 1200 calories a day.  When the Summer Shred was announced, I felt like it was perfect timing.  When I went to Eric’s nutritional seminar before it started I was excited.  I felt like it was telling me what I could eat instead of what I couldn’t eat. The program works well for me because I tend to do well with boundaries, as long as I have freedom within those boundaries. I get to make choices that work for me, and I don’t have to count every last calorie. It was kind of freeing! 

I have to admit, I was a little scared and intimidated when I started.  I found myself saying things like:

“But I don’t cook.”

“Food prep is for people that are way more organized.”

“Four weeks without wine???” 

WOW, what a difference four weeks can make!  In those four weeks, I found myself looking forward to cooking, sharing recipes, and finding ways to eat healthy even in challenging situations like business dinners or happy hours.  Some days were harder than others, and I did find myself getting a little tired of vegetables, but thankfully Coach Eric gave us good recipes and practical tips to make things easier.  (Thank you, Topo Chico and La Croix!)  I liked getting the articles and information that Eric provided.  I like knowing the ‘why’ behind what I am doing. I can’t say that I don’t still have days that are harder than others,  but now I have the tools to make better decisions. 

I started the challenge, let’s be honest, because I wanted to lose weight and fit back into my closet full of clothes. What I realized is that it changed me in other ways as well. I am sleeping better, getting better works outs, and overall just having more focus and energy. But I, have to confess, I also love being able to wear things that I haven’t been able to wear for 2.5 years.  I couldn’t have done it without the support, encouragement, accountability, and knowledge I received in those four short weeks.  I still have a ways to go, but through Move and the amazing Sumer Shred, I feel like I have myself back.

MOVErs — Be your best self!

Free Nutrition Workshop – Wednesday, Sept. 23rd @ 6:45PM

Fall Nutrition Challenge (8 weeks) – Starts Monday, Sept. 28th ($250 – email erin@moveaustinfitness.com to sign up!)

September 9, 2015

What is the fuss about diaphragmatic breathing?

By Erin

MOVErs benefitting from  diaphragmatic breathing!

MOVErs benefitting from diaphragmatic breathing!

By Coach Jillian

The other day, Coach Jarrod posted a photo of the entire class all lying down on the floor.  Don’t worry, nobody had passed out!  If you’ve been to class during this work capacity cycle, you would have recognized that everyone was doing a breathing exercise.  By practicing diaphragmatic breathing, we are training the body to use oxygen more efficiently, which in turn, helps us improve our work effort. 

DIAwhat?

The diaphragm is the prime mover for inhaling and exhaling.  It’s a thin, dome-shaped muscle that separates the thoracic and abdominal cavities.  It naturally contracts and relaxes when you breathe.

“Ok, so if it naturally is working, then why are we practicing breathing?”

We want to connect the unconscious and conscious mind.  You probably can list 15 things that you have done today without even thinking about.  Go back in time and focus a little bit…would that have changed the quality of your tasks? Same goes for breath or breathing!

During a workout, most people start to have rapid, short breathes, and even pant when their bodies are under pressure. This then leads to fatigue more quickly. By practicing diaphragmatic breathing, you are training your body to use oxygen more efficiently, which in turn, can help improve your work effort.    If you can breathe better, you can MOVE better. 

600x547x14755_30_09_12_4_31_32_91321904.jpeg.pagespeed.ic.rIu5QepRJ6You can practice your breathing sitting or standing, but it’s best to try the first few times while lying down in a quiet setting.

Place one hand over your heart, and one hand over your belly

Inhale for through your nose for 5, deep, counts of breathe.  Your chest will still slightly rise, but you should notice that most of the movement comes from your belly.

Exhale for the same 5 counts through your mouth.  If exhaling through your nose feels more natural, that is fine too!  Take as long to exhale, as you did to inhale.

In addition to helping with exercise, diaphragmatic breathing can help you calm down during a moment of stress.  Slow down, shift your  focus, and take a few deep breathes!