Not the best visual - but my eye looks pretty awesome!  About two weeks ago, I sat down with Chris Frederick of the Stretch to Win institute and World Record Holder, Charlotte Samuels to talk swimming, open water, world records and fascial stretch therapy (FST).  I share some insights into how I approached training and used FST for more then just increase range of motion.  Working with young athletes requires the coach to think outside of the moment and develop a long term plan.  A developing athlete's swimming stroke needs to evolve with the changing demands of their physical shape and fitness.  Regardless of the sport, compensation patterns tend to emerge and need to be dealt with to prevent injury.  Here, we combined FST, strength training and collaboration with her current on-deck swim coaches to continue her stroke development and focus on the future.  Enjoy!

Please don't hesitate to e-mail me with questions or comments.

Keep on Swimming,

Coach Meg

On June 27, Sarah Jamieson published an excellent article, Part 1: A Review of Fascial Stretch Therapy for Athletic Recovery In Runners, on the website for KeeneSense Personal Training.  Rather then try to re-invent the wheel, I would like to give a nod to the wonderful job she has done explaining what fascia is:

....Fascia is the connective tissue that permeates and envelops all structures of the body, essentially connecting them all together in one web like matrix.  Fascia extends from head to toe, front to back, inside to outside without interruption and is the most influential factor affecting your mobility, tissue extensibility and optimal joint range of motion. ....

How fascia can become unhealthy:

....Faulty movement patterns, poor postural habits, dehydration, stress form aging, over training; can all have a disastrous affect on this system, causing it to shorten, thicken and tighten (like “shrink-wrap”). Over time, the accumulation of these restrictions begins exerting abnormal pressure on joints, nerves, blood vessels and even organs and can create pain in seemingly unrelated areas of your body. It can create adhesions, contractures, stiff tissue.....

And what it is like to experience Fascial Stretch Therapy:

....Matthew Keen, owner of Keensense Personal Training and Fascial Stretch Therapy has been my go to FST guru for the past several months and I have noticed a great deal of difference in my tissue......Our sessions resemble a fluidly choreographed dance between the therapist and client working with your breath to ease into a gradual series of gentle, but deep stretching patterns. The experience is relaxing and pain-free and for me, was more like a movement meditation. Matt’s ability to map out the body and see the spiral patterns that are unseen by my eyes also offers me a deeper perspective on how I am holding my tension.....

You can check out the full article here and thank her for sharing her own experience.   If you live in or visit the Vancouver area, I highly suggest you check Keenesense out.  I know I will!

Keep on Swimming,

Coach Meg

Keep on Swimming,

Coach Meg

(Fascial Stretch Specialist )

Diet: A short, simple word that can cause widespread anxiety, confusion and passionate- possibly misguided - conviction wherever and whenever it joins a conversation.

On a whim, I recently started reading a book by Dan John called "Can You Go?"  and I am more than a little impressed with Mr. John.  His book is a beautiful, straight forward discussion on fitness, health and training.  He easily side-steps the "fads" and "trendy" pitfalls that have claimed many a budding trainer.  These "potholes" are common in the fitness industry because everyone seems to be trying to package the next big brand or gimmick. It's easy to get lost in the milieu.  The worst offender of trending to the next best thing is the topic of "Diet and Nutrition."  Let me just take a minute and point out something:

If all those diets out there actually worked...........

 ........Then why is it a multi-billion dollar industry?

Seriously.  There is a diet for everything.  Even sunlight is now part of a restrictive (i.e. don't eat anything but sunlight) diet.  No, I'm not making that up, it is called Breatharianism.  Please don't try it.  It can kill you.

When client's ask me for nutritional advice, I tend to suggest common sense ideas which include increasing protein and reducing simple sugars.  I shy away from anything extreme or promising "10 lbs in 2 weeks"-style results.  In general, 1-2 lbs per week is acceptable weight loss and can reduce the amount of lean muscle mass that is lost as collateral damage.  Usually, a good 'ol triceps extension away from the table is a healthy starting point for nutritional change.

That being said, Dan John's little list for simple nutritional advice is spot on.  It's the type of diet I've been following recently and it works because it allows you to live life as long as you make good choices...most of the time.  "Most of the time" is my happy place.  I'm a personal trainer who loves craft beer and lifting heavy things.  Embrace the following and break free from the 1000 calorie magazine diets for good!

1. Eat like an adult! (i.e. step away from the frosted corn flakes and canned spaghetti)
2. Eat vegetables (duh. A colorful diet is important to making sure you're getting everything your body needs)
3. Eat lean protein (i.e. chicken, turkey, lean beef, eggs, etc)
4. Drink Water (super duh.  If your bloated, fluid pushes fluid)
5. Train in a fasted state - sometimes
6. Stay hungry after training - sometimes

That's it.  Those simple six guidelines make up my cornerstone of good nutrition.  I look at the last two as a way to relax the perfection around training.  If I forget to eat at the right time before training, it's really OK.  If I can't eat for a while after training, it's OK.  Unless I get "HANGRY."  That is not OK for anyone.

You can find Dan John's book here.  Check it out.  It's great book.

Keep on Swimming,

Coach Meg