Day: January 17, 2013

Attention Squash Players: Don’t Warm Up

At least don’t warm up in the typical fashion: No 5 minutes on the elliptical, no just jumping onto the court. If you are playing the Seattle Open Squash Tournament this weekend, prepare yourself for success with Purposeful Movement Preparation. A Purposeful Movement Preparation routine facilitates movement patterns common to squash, namely lunges, shoulder rotation and rotational stability. The emphasis is on perfect movements and drills that offer ample feedback. Let’s compare three warm-up options to better understand the benefit of Purposeful Movement Preparation.

Option 1: 5 minutes of light cardio exercise on a bike, elliptical, treadmill etc. combined with static stretching of any muscles that feel “tight.”

Option 2: 5-10 minutes on the court hitting

Option 3: 5-10 minutes of Purposeful Movement Preparation

No single strategy is perfect, but the advantages of Purposeful Movement Preparation are apparent. 5-10 minutes focusing on performing perfect repetitions of the movements most necessary for squash will overcome stiffness and soreness while allowing you to play to your potential. After this, a few minutes hitting on the court will provide adequate cardiovascular and skill preparation.

Performing your Purposeful Movement Preparation will require that you execute drills that foster perfect movement through patterns like lunges, shoulder rotation and rotational stability. First, focus on attaining mobility through a full range of motion and then work on stability in the legs, hips and shoulders in progressively more challenging postures. To make your Purposeful Movement Preparation most effective, tailor it to primarily address the movements that you find most challenging.

If you would like to create a personalized Purposeful Movement Preparation routine to facilitate your performance, please contact Personal Fitness Trainer Hunter Spencer at hspencer@sacdt.com. Hunter will also be available during the Seattle Open Tournament on Saturday Jan. 18. He will be leading complimentary group Purposeful Movement Preparation routines and providing complimentary Functional Movement Screens to identify your area of greatest need. More in depth corrective exercise sessions are also available to ensure that you maximize your potential at this tournament.

Great Things Come in Little Packages

She’s a tiny, lovely, wonderful, amazing, hard working, positive, funny, strong, brave, determined woman who I’m proud to call a client and a friend.

Cookie Laughlin has been a member of the Seattle Athletic Club along with her husband John since October of 2004. She has been a mainstay down in the Pilates Studio as well as the occasional venture into the weight room. In the past few years Cookie has battled a serious illness that has kept her from the club for lengthy periods of time. Since August of 2012 she has been back and better than ever! She trains with Adriana Brown as often as her treatment schedule allows, sometimes it’s twice a week, sometimes once, sometimes it’s every other week. But no matter what, Cookie and John find time in their very busy lives to come into the club and train as much as they can. This is some real devotion, with all that is on her plate and all that she has to weekly recover from, Cookie is doing her part to work towards better health. When she started training again in August Cookie was still walking very slowly, couldn’t do much balancing, was having a hard time with her foot and hand neuropathy and was out of shape due to her lengthy period away from the club and her aggressive treatment. But in just these past few months she has overcome so much she hardly seems the same person! She works hard every session, pushing herself, trying new things, moving more and more weight, and really giving 100% every hour spent with Adriana. As of today, Cookie has come along LEAPS and BOUNDS. She can stand on one leg, she can lift 12.5lb dumbbells (for a woman who can barely feel her hands or feet this is nothing short of AMAZING), her cardiovascular health has improved 10 fold, she can go up the stairs every other step (sometimes every 3rd step, with a little help from her friends), she has done so many things that both her, her husband, and even Adriana didn’t think possible. This is the kind of woman trainers would kill to have as a client. She NEVER gives up, she hardly ever complains (she’s known to be disgusted that she sweats, she hates to sweat), she works hard, she keeps a smile on her face, and above all, she pushes herself each and every session.

With all that she’s up against, with all that she deals with concerning her health, she makes the hour in the gym her one and only priority while she’s training. She could duck out, she could sleep in, she could decide that she’s just too run down (most people dealing with what she does would easily go down that road), but she doesn’t. If everyone had her mind set we’d all be accomplishing our goals big and small every day! She doesn’t do it alone, she’s got an amazing support system, her husband John is always sweating right along side her and always has encouraging words. Together these two could move mountains… I think they already have.

Here’s to 2013 and conquering all the bad and making leaps and bounds to all the good. Cookie, you are a rock star, thank you for your inspiration.