Thursday, October 27, 2011

RSVP Reminder for One-to-One Celebration Event

Only one week remaining to RSVP for the One-to-One Special Event, 2:00pm-4:00pm, at Pine Valley Country Club on November 13. We welcome everyone to attend and to celebrate, learn, and share. We just need to know to expect you (and a friend or friends if you wish) no later than RSVP deadline on November 4. So give us a call at 260/749-7226 or e-mail your RSVP to
We hope to see you on the 13th!

Wednesday, October 26, 2011

Corrective Exercise Helps People with Physical Dysfunction and Pain

Corrective Exercise is booming! But even though Corrective Exercise (CE) has been around a long time, I find most people are unaware of it's existence or value to them. All the certifying organizations in the fitness/wellness industry offer continuing education courses on Corrective Exercise. Even One-to-One clients who were once resistant to CE are beginning to understand that their end goal may require customized CE techniques, which may mean taking a step backward in their program for a short while before moving forward again.
CE is popular because in the U.S. alone, musculoskeletal conditions account for approximately $254 billion a year in associated healthcare costs, lost productivity and medical resereach (United States Bone and Joint Decade 2002). This means that human dysfunction, malalignment and associated pain cost the U.S. more than $695 million per day (and these stats are from 2002!). These conditions affect the economy, but their profound and dramatic effects are causing many people to suffer.
Pain issues are in the spotlight. Consequently, more and more qualified professionals are entering the CE arena. World-renowned physical therapists, exercise physiologists, doctors and biomechanics specialists are bringing quality research to the fitness and wellness industry contributing to the booming business of CE.
Computer use, technological advances and improved efficiency mean we all attempt to perform beyond our means. (We have become so efficient at NOT using our bodies for the purposes for which they were designed that we are losing function and creating pain in ourselves.) This kind of pressure has devastating physiological and psychological ramifications. As a result, CE specialists will continue to recognize the value of behavioral coaching (One-to-One Wellness Coaching) alongside the CE program. One-to-One Wellness Coaching in combination with a CE program is a powerful tool.
One-to-One Personal Training and Wellness Coaching can move you forward to a better quality life - moving well with amazing physical, mental and emotional energy. Contact me to learn more at or 260/749-7226.

A big thanks to Justin Price, co-owner of The BioMechanics in San Diego for his article in the January 2008 Idea Fitness Journal that provided valuable information for this blog.

Thursday, October 20, 2011

Challenge Your Beliefs to Change Your Life!

As a certified Wellness Coach, my clients are often called upon to look closely at their beliefs. An example shared by many clients has to do with their high stress level due to "too many things to accomplish, not enough hours in the day, procrastination of important tasks". When asked what they use to organize their "to do" list to better manage their time, they reply that using a time-planning tool (day-planner, calendar) is "too restrictive" or they forget to use it. Instead they just run this "to do" list around in their heads and try to remember appointments in their heads as well. When we break down the belief that a time-planning tool is "too restrictive" and the downside of forgetting to use it, they soon see that their "method" of keeping all this information in their head is actually more "restrictive" and stress-producing than using the tool because it restricts them from lowering their stress allowing their mind and their actions to be more peaceful and calm.

Beliefs can be reflections of our values (See previous Blog on values topic), or they can be based on false assumptions or perceptions. To change a "limiting" belief we must recognize it as a limiting belief, analyze where it came from re-evaluate its accuracy (is it working for me now?), and replace it with a more accurate belief.

Be healthy, question your beliefs. Live your life rather than life living you!

Wednesday, October 19, 2011

Cooper Aerobics - Halloween Health

Cooper Aerobics - Halloween Health

Especially like the final tip - many of you have used this tool successfully through Wellness Coaching. Candy Corn be gone!

Cooper Aerobics - Before and After your Workout - Just Ten Minutes

Cooper Aerobics - Before and After your Workout - Just Ten Minutes

Remember this article is for the "general population" - good info, just not personalized. Please ask or contact me if you have questions specific to YOUR personal warm-up and cool-down for different types of aerobic activity and/or strength training.

Be happy and be well as you warm-up gently into this amazing day!

Monday, October 17, 2011

Think (and Act) Outside the Box and You Can Feel Better with Corrective Exercise!

This almost sounds like the start to an infomercial except I did not finish the opening line with "in 10 days"! So what does "thinking and acting outside the box" have to do with feeling better (less pain and inflammation, more energy, less body/mind stress)? You know the saying that goes something like "if you keep doing the same thing and getting the same result, try something different" - Corrective Exercise is the "something different", the "think and act outside the box"!

Most injuries are connective tissue (fascial) injuries, not muscular injuries - so how do we best train to prevent and repair damage and build elasticity and resilience into our bodies? There are 10 times more sensory nerve endings in your fascia than in your muscles; therefore, how do we change the fascia as well as the muscles? By taking a different approach to exercise (and all functional body movement) with Corrective Exercise! We must train for fascial fitness! New research reinforces the importance of fascia, other connective tissue, and the movement "brain and the evidence all points to a new consideration within overall function of the body.

The "traditional" (old and outdated) methods used to reduce and eliminate soft-tissue pain and dysfunctional movement patterns in the body do not "heal the body"; in fact, it often makes the problems worse. Corrective Exercise uses a simple three-part approach to re-teach and re-program cues between the the soft tissue, the muscles, the brain, and the nervous system so that you can move forward with sustainable success to your active life. This approach uses an in-depth assessment, self-myofascial release, active stretching, and specific body-weight-only movement patterns through a simple system designed specifically for you that you can replicate at home.

Think this sounds "too good to be true"? You may wish to speak to some of the many clients who have done Corrective Exercise for low back pain, SI joint pain, hip pain, knee pain, neck and upper back pain, foot pain, etc. They are happy to share their good news with you (references provided upon request)!

I will, however, tell you one client's story. On March 18, an 81 year old woman with chronic back pain and a limping walk for the last 13 years following a surgery to insert rods in her low back to "eliminate" her pain came for her assessment. At assessment: On a 1-10 pain scale (10=the worst you can imagine), she reported a level "9" pain (9=severe enough that it makes you stop in the middle of an activity or not be able to complete it at all; difficult to think of anything else but your pain). She was unable to spend more than 30 minutes on her feet due to the pain. She had 3 goals: decrease the pain and associated fatigue, have ability to walk for one mile for enjoyment and exercise, and walk up and down a hill to get access to the lake from her summer cottage without needing assistance or limping. Exactly 8 weeks later on May 18, this woman reported having a pain level of "0-1" (0-1=very little or barely noticeable pain) and has reduced fatigue. She is able to walk up and down the hill at the lake without limping or pain or assistance. She continues to pursue her "walk one mile" goal and at present is stationary cycling for 10-15 minutes followed by 10 minutes of outdoor walking every day.

I applaud this woman and am happy for her; she chose to "think and act outside the box". Please consider One-to-One Corrective Exercise; if this woman can do it, so can you!

Monday, October 10, 2011

A Very Special One-To-One Celebration!

Sunday, November 13, 2011
2:00 to 4:00 pm
Pine Valley Country Club

2:00-2:30 Mingle and gather; light refreshments
2:30-3:30 Brief presentation
3:30-4:00 Q&A; depart

Plan to celebrate, learn and share!
Pam Holt, founder of One-To-One, is recognized as one of the areas foremost fitness and wellness experts. With over 25 years of experience as a personal trainer, wellness coach, physical fitness specialist, mind/body specialist, and exercise and aging specialist, Holt uses a combination of knowledge, experience, and limitless energy to educate, empower and evolve her clients.

A warm thank you to Daryl Yost, client extraordinaire, for inspiring and hosting this gathering.
Thank you to Media Sponsor, Emley Design Group -Design and Marketing Communications, for their assistance with this event.

Please RSVP by November 4th at 260/749-7226 or e-mail:

Please feel free to bring a guest and if you have others who might be interested in attending, please let us know - we'll be happy to send them an invitation!

Breast Cancer Awareness Month: The Role of Exercise

Breast Cancer Awareness Month: The Role of Exercise

As a friend of mine recently stated, "just go and get a mammogram". Thanks, Jackie, for the simplicity in this important reminder!

Friday, October 7, 2011

Is Your Mind Spinning? Breathe, Pause Quietly, and Reflect on Your Beliefs, Values and Wants with One-to-One Wellness Coaching.

" . . . There are so many people that are dissatisfied and feel a lack of control over their lives. The things that matter most in life are too often held hostage to the things that matter least."
Hyrum W. Smith

By establishing our personal values we have a deep sense of who we are, what we believe and why we believe it. Our life roles reflect our core values. We do not fear what others think and do not need to look and live like the rest of the world. In short, values represent true freedom. We can then say, "I have my act together. I know where I'm coming from, who I am, what I believe, and where I'm going." We must define and understand our wants, needs, values, and goals in order that we might "live our lives as we plan them rather than by accident".

We may begin by defining our core values, but a definition of values first:

A value is an attitude or character trait that is important to us. A value is something you would say about yourself when you think about the person you want to be. Values are what you are drawn to or eager to do. Values are different for everyone. Values can be harmful when taken to extreme; then, they are no longer positive. Values lead you to "who" you are. Only when you know "who you are", are you able to know "what" you truly want.

Values are not morals; morals are defined as "principles of right and wrong in behavior" or "conformity to established sanctioned codes or accepted notions of right and wrong". A value isn't morally right or wrong. There is nothing virtous in values. What is to be admired is one's commitment to their values. Values are intrinsic in nature. They come from within and are not based on what other people want or think. Because they come from within, core values can be sustained over a lifetime because they are of high importance to us. Intrinsic values are those qualities or experiences that bestow on us the passion to live and operate at a higher level of existence. If one stays focused on their values, life becomes much simpler; one becomes "authentic" in all of one's life roles.

Too often, values are squashed or repressed by unmet needs, tolerations, weak boundaries, money, other obligations and lack of clarity. The consequence of unclear values is that we get distracted from our goals and needs, we constantly change our plans and strategies, and we lack purpose and vision.

Matching our lifestyle with our true personal values is often a challenge; there are several reasons: for each role in life we have different governing values. There is not a list of good and valuable values we all should have. Many of our values are deep within us. Truly living our values drives us to more than what is urgent. Unless we know what we want and where we are going in life, other people's agendas and demands can control our life. Identifying our values creates a sense of integrity that we have reclaimed ourselves.

Values originate from: genetics, culture, experience, our different roles in life, observations, interactions, and experiences and perceptions we may not remember.

As this resonates with you and you would like to further explore positive change, e-mail or call 260/749-7226 to learn more about Wellness Coaching.

More soon on the difference between needs, wants, values and beliefs, how values and beliefs influence behavior, and how we may begin to define our core values.

Remember . . . breathe, pause and reflect.