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Garrett McLaughlin, MS, ATC, CSCS, ART

Athletic Development // Functional Training // Active Release Techniques (ART)

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    • 2 Simple Drills to Improve Posture and Thoracic Mobility
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    • In the Spotlight: Jessica Mizell
    • What I Learned in 2018…
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Browsing Tags injury prevention

‘In the Spotlight’ with Jennifer Ishee

February 10, 2019 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Jennifer Ishee. I met Jennifer over a year ago while working with the Fleet Feet training program. She was new to running and started experiencing some foot pain. This corresponded nicely with my first ever 6-Week Challenge for Runners and I was excited when she joined the program!

Ishee has been one of my favorite people to work with over the years. She works hard during each session and focuses on the key points which makes each exercise matter. Just like every training and rehabilitation program, there have been ups and downs from time to time. But, through continued effort and perseverance, Jennifer has created a system which works for her to see the best long-term results.

Without further ado, let’s shine the spotlight on…

Jennifer Ishee

Q: Where are you from?

A: “I grew up in Franklin, TN.”

Q: What do you do for work?

A: “I teach Latin to high school students.”

Q: When you aren’t working, what are some of your favorite hobbies?

A: “I love putting together jigsaw puzzles, listening to music by The Piano Guys, snuggling with my cat, and studying chess. Chess is actually more than a hobby, because I train quite a bit and compete in tournaments from time to time.”

Q: If you could live anywhere in the world where would that be? Why?

A: “I would live somewhere in Europe, because there is so much more history and culture there as well as greater opportunities and appreciation for chess.”

Q: When you first started working with Garrett, what were the goals you wanted to achieve?

A: “My original goal was to build physical stamina and endurance for chess tournaments, because I was having difficulty maintaining a strong performance level over consecutive rounds lasting 3-5 hours each. I also wanted to incorporate some strength training to better prepare my body for more running programs for beginners. My goal almost immediately switched to surviving Garrett’s six-week challenge and coping with pain from the plantar fasciitis which had apparently been developing during my previous 5K training.”

Q: What motivated you to work with Garrett and/or start making changes in your routine?

A: “I had recently discovered running and had just finished two back-to-back 5K Fleet Feet training programs, and the next one wasn’t for two months. So I needed something to do. I also wanted an in-person experience and was lacking confidence and consistency with the strength-training book I was using and was bored with workout DVDs. I remembered Garrett from a Fleet Feet seminar and thought the six-week challenge would be a budget-friendly way to try out a personal trainer.”

Q: What are the most noticeable improvements you’ve seen so far?

A: “My foot pain has decreased significantly. It is more of a discomfort now and is not even noticeable some days. My balance has also improved drastically, and I feel stronger.”

Q: Were these improvements easy to achieve? And, tell us a little bit about any struggles along the way.

A: “Nothing worthwhile comes easy.

I was halfway through the six-week challenge when I informed Garrett that I was quitting the program because it was aggravating my foot and causing a lot of pain. He shocked me by declaring that quitting the program would actually be worse for my foot. He backed up his claim with scholarly research to help me understand how loading the foot would be more beneficial than letting it rest. He modified or replaced exercises like sled pushes and squat jumps and assigned lots and lots of one-legged eccentric calf raises with a rolled-up towel under the toes. It was uncomfortable, monotonous, and seemed to take forever, but it was a concrete plan backed by research and eventually this plan paired with the RAILs and strength program started making a noticeable difference after months of consistent effort.

Then as the school year resumed, I had difficulty balancing work, chess, and fitness. I only seemed to be able to make time for two of these, and fitness kept being knocked off the priority list. I looked up one day and was horrified that I had essentially missed 3 months of RAILs and strength sessions. It was really, really hard to get back in, because I had lost so much stamina and some strength. It’s amazing how much the daily RAILs program had compounded over just a few months and just how far I had fallen. The first few strength sessions were especially humiliating and caused much soreness, but I pushed through and am now back to making progress again.”

Q: If there is one piece of advice that you could provide to yourself when you first started this program, what would that be?

A: “I would have tailored my RAILs to fit my mini habits plan a lot sooner. A “mini habit” (per Stephen Guise) is a habit that you do everyday and is so small and easy that you can talk yourself into doing it on even your worst, unmotivated days. This small daily action compounds over time, moving you toward your goal and decreasing your resistance to working out. There is always the option to do “bonus reps,” but it is never required. I initially made my mini habit a  “Garrett session” (RAILs, group strength, or eccentric calf raises), but this proved to be too large and caused resistance and excuses. Overtime, Garrett and I found a solution. He decreased my RAILs significantly and put asterisks next to a few must-do exercises. These asterisked exercises take 5-7 minutes and are my current mini-habit. I give myself a sticker every day I do this habit (and my chess mini habit). It hasn’t been perfect, but this new plan seems to be working better for me.” 

Q: Despite still having some lingering plantar pain, what strategies have you found to be the most beneficial?

A: “Following Garrett’s plan has been most helpful. He is very knowledgeable about plantar pain, and my feet suffered whenever I veered from the plan. Part of what made his plan work was that I was strengthening weak areas higher up that were leading to some of the pain, especially my hips and calves. I’ve noticed that if my hamstrings start feeling tight after a strength session, my feet usually hurt the following day. So I have become accustomed to wearing compression socks and drinking rooibos tea after strength sessions. I also wear supportive shoes at home when my feet are especially tired.” 

Q: What is your favorite part about the group training program?

A: “I love receiving individual feedback from Garrett but also having the camaraderie of others. Even though I am quiet by nature and don’t crave conversation, it really helps to workout with a small consistent group of people. Sometimes I start strong and lose steam as the session goes on, and seeing others pushing through really helps me during those tough moments. And after a long day at work, it is a relief to just show up ready to workout instead of having to encourage myself on every exercise.” 

Q: How do you feel the quarterly check-in/evaluation plays into your success?

A: “The quarterly check-in is huge. Having that quiet, one-on-one time with Garrett to talk about my specific struggles, concerns, and goals is invaluable. One time in particular, it was an important wake-up call, because I hadn’t really done my RAILs or strength consistently for 3 months, and it really showed in my test results. It was a vital chance to dig into what was going on, regroup, and form a new plan.”

Q: What is that one thing you dislike the most but continue to work on because you know it will help?

A: “I really dislike calf raises, especially eccentric ones with a towel under the toes, because they are uncomfortable and seem to take forever. They also don’t fit neatly into my mini habit plan, because they are meant to be done every other day. I tend to “overlook” them unless they are part of the strength session but realize that they helped me in the past and that I should aim to complete them more often.”

Q: How do you feel Garrett’s services may differ from other professionals in his field?

A: “He is the first athletic trainer with whom I’ve worked, but I really like how friendly and encouraging he is while also pushing me to lift heavier or go further. I also love how organized he is with his training sheets and clickable exercise videos and I highly value his ability to explain why certain exercises should be done a certain way and how he supports his techniques with scholarly research.”

Q: Looking ahead, do you have any new goals you are working towards in 2019?

A: “Obviously, getting rid of my plantar discomfort completely and running again would be awesome. But my real goal in 2019 is to be process-oriented (rather than results-orientated) and to focus on building consistency. I want to see how many continuous stickers I can earn by doing my mini habit (i.e. the asterisked activation exercises in my RAILs plan) every day and work toward completing my full RAILs more often. I also want to be more consistent with my strength sessions and eccentric calf raises and start going for moderate walks. “


Thank you for reading this ‘In the Spotlight’ segment. And, a big shout out to Jennifer Isheel! Please feel free to comment below with any questions or feedback.

How to Get the Most From Your Dynamic Warm-Up

January 27, 2019 · by Garrett McLaughlin
Article written on January 27th at 09:49am | Follow Garrett on Facebook and Instagram |

The dynamic warm-up is so crucial to prepare you for the demands of running. But, do you have a specific system in place that provides reliable results time after time? Most likely not.

Oftentimes what becomes the problem is that the dynamic warm-up is thought of as a stretching and flexibility session OR a literal increase in muscle temperature. Are you someone who incorporates a series of static stretches before running? Or, do you walk and slow jog for a short period of time before picking up to your pace for that day? If so, this article will provide you with a much more thorough and worthwhile system to implement in order to see big results with your running.

Of course, the strategies I listed above do need to be taken into consideration as part of your warm-up. But, you also need to to address your specific limitations, the demands of the sport, and thus prepare the body accordingly.

When designing a dynamic warm-up for my clients, I like to include (4) different areas that I feel provide the best results in the most reliable way possible. These include:

  1. Neuromuscular Control
  2. Muscle Temperature & Joint Lubrication
  3. Locomotion
  4. Shock Absorption

Let me break down each section individually so you fully understand it’s importance and consider how it will enhance your dynamic warm-up…


Neuromuscular Control

Neuromuscular control is a term to describe the connection between the nervous system and muscles. Essentially, do you have control of important body areas that will allow you to fire the proper muscles needed to run with authority. Key areas that are specific to running are the foot, calf, gluteals, hip flexors, core, and scapular muscles. Knowing where your specific limitations are will help narrow down this section to only what is the most important. So, if you have good neuromuscular control of the intrinsic foot and hip flexors, address the calf, gluteals, and scapular muscles to fine tune your weaknesses and prepare for the upcoming run.

Some examples of relevant neuromuscular drills for running include the following: yoga toes, calf raises, sidelying hip abduction isometric hold, supine 90/90 w/ resisted marching, dead bug, bent over T.


Muscle Temperature & Joint Lubrication

Muscle temperature and joint lubrication is what runners most commonly think about and complete when it comes to the warm-up. Essentially, can we increase heart rate and tissue temperature while also moving the joints to prevent stiffness as it relates to running.

I’m not saying static stretching is wrong when it comes to programming for this section, but it certainly is not the most effective. What we need to realize about running is that it is a mid-range activity. Therefore, cranking on muscles to increase range of motion is probably not super important before you run. Instead, focus more on actively moving through your range of motion to prepare the body and joints for movement.

Some examples of relevant muscle/joint warm-up drills are: calf raises, leg swings, arm swings, spiderman lunges, step ups, squats, walking lunges, etc.


Locomotion

Locomotion is an often overlooked aspect of all warm-ups, especially for runners. I love locomotion as the transition point between warming up the body, improving timing and coordination, and beginning to increase the demands in terms of loading and absorbing ground reaction forces. Since running is a plyometric-like activity, you must increase the velocity of your movements before hitting the road. We can’t just expect some low level neuromuscular drills and leg swings to successfully prepare you for the high impact demand of running.

Locomotion drills in particular further enhance neuromuscular control, tissue temperature, joint lubrication, timing, and coordination in a controlled fashion. Essentially, they are the skills that create an efficient running cycle and finally get you moving while exposing yourself to higher impact.

Some examples of relevant locomotion drills are: low bear crawl, low skip, A-skip, B-skip, power skip, lateral straight leg bounds, and carioca.


Shock Absorption

Shock Absorption is easily the one area that does not get programmed in most dynamic warm-ups. With ground reaction forces throughout lower extremity being so high during running, it’s important to expose the body to these demands in a controlled environment before pounding the pavement. Even though the emphasis is on landing in a soft and absorbent manner, this section further addresses propulsion just as much as shock absorption.

Research shows that the body has to withstand forces up to and sometimes exceeding 2-4x it’s bodyweight while running. Just as previously stated in the locomotion section, if you go from leg swings or walking lunges to that much impact, the body will not be adequately prepared for that degree of loading. That’s why adding some double leg and single leg jumps will be the icing on the cake to fully prepare the body for the demands of running.

Some examples of relevant shock absorption drills are: vertical jump & stick, single leg vertical jump & stick, bounds, medial to lateral jumps, repetitive vertical jumps, and more.


As you read through each of those sections, you might be thinking to yourself, “Where do I begin?” I wish I had the best answer for you as this systematic and progressive dynamic warm-up should be individualized to your needs. That’s why I highly recommend reaching out to a trained healthcare provider who specializes in working with runners. Click here to schedule your FREE 30-minute consultation.

In the meantime, below is a video tutorial on this dynamic warm-up system so you can learn more about each specific aspect with general suggestions on related drills. Remember, general recommendations often get general results. So work on fine tuning this system to work for you and please reach out with any questions or comments.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

What I Learned in 2018…

December 24, 2018 · by Garrett McLaughlin
Article written on December 24th, 2018 at 10:26am | Follow Garrett on Facebook and Instagram |

As I sit here on the 24th of December, 2018, I am extremely happy for how the last year went while also being extremely eager for the year ahead. Because I always ask my clients to reflect back to learn where we can tighten up for better results, I think it’s important that I also do this myself. Without reflection we often overlook the key takeaways that allow us to be better the next time around. Basically, what can we do more of that worked well, while also removing those things which proved to be a waste of time.

Here are some of the most important things I learned in 2018…


1.Don’t make a thing a thing-thing

This past October I went to a Clinical Running Essentials course held by Chris Johnson, PT. One thing that struck me was his line, “Don’t make a thing, a thing-thing.” This line got me thinking of all the aches, pains, and movement issues I see on a daily basis.

Instead of pointing out or dwelling on every single “thing,” it’s important to first consider if it truly matters in the grand scheme of the client’s end goal. Of course it’s important to educate each individual client about their limitations that could be hindering performance or predisposing them to injury. But, it’s not necessary to point these things out in such a way that scares them or excessively highlights their shortcomings. I have seen this a ton from doctors and other local professionals which have left many people paralyzed and living in fear of such extreme consequences.


2. It just takes time

We live in this world of wanting immediate results and gratification. But, that’s just not realistic when it comes to the human body.

The timelines I have provided for new clients looking for specific results have nearly doubled. I learned my lesson that even in an ideal situation things don’t happen quickly or as planned.

When dealing with runners there are so many other variables to consider that you can’t constantly keep your foot on the gas pedal. Mileage needs to be taken into consideration and therefore resistance training has to back down at some point.

This is also true when dealing with chronic overuse injuries. I have worked with countless runners suffering with tendinopathy over the years. Based on the growing research, I have no problem telling them that this could take 6-12 months to resolve.

In the past when I saw quick results from performing Active Release Techniques (ART), I was naive enough to take it one session at a time. Now I’m much more blunt and unwavering when I tell them it’s time to embrace the marathon process of resolving an overuse injury.

This doesn’t necessarily mean that stopping all activity is needed. It’s actually quite the contrary. Instead, let’s manage the stimulus to not consistently overload the tendon while building resilience and tolerance to then ramp up training once again. And, be accepting of a few setbacks along the way. This is just the process!


3. Running-related injuries require a deeper look at running form and mechanics

For years dealing with runners it has always been orthopedic evaluations but no/minimal look at running form. That’s a problem!

When someone is having pain with a specific task, whether that be running or sitting at a desk, it’s 100% necessary to look at their mechanics during that specific activity. Before we go searching for underlying problems, are there any issues from a biomechanics standpoint that need to be cleared up.

I am hesitant to believe that stretching or strengthening a specific muscle or group of muscles will automatically make an ingrained activity suddenly pain-free. Yes, you may need some corrective exercise and re-education, but this should be in addition to fine tuning the activity itself in order to not overload the painful tissue or body area. What if it comes down to performing the activity more efficiently that leads to pain reduction and long-term success? Let’s start there and supplement as needed.


4. Pelvic control in split stance and single leg movements

Because I work in a fitness/performance facility, I am fortunate to watch people move each and every day. This includes my own clients, other trainer’s clients, and those taking group exercise classes. While being observant, the lunge and other split stance movements have really peaked my interest. It’s not that I have a problem with these movements, but how people execute them that often catches my eye.

There is a lot going on biomechanically around the lumbar spine, pelvis and hips. This includes tons of muscles and an interesting assortment of joints that need to be addressed for proper function. What I see regularly is poor control of the pelvis that is often viewed as contralateral pelvic drop.

Wait, what does that mean?!?

Contralateral pelvic drop means that when you are doing a lunge or split squat with your right leg forward, the left side pelvis actually drops when lowering into the bottom of the exercise. Or, vice versa. This drop is often a sign that the current variation of that split stance or single leg exercise is too challenging for that person to control.

For years, rehabilitation and fitness professionals have said that this drop is a sign of gluteus medius weakness. Yes, this may be part of the problem but oftentimes there is an underlying stability problem that needs to be addressed. What I have found is that strengthening the gluteus medius doesn’t always correct the drop without also addressing stability and control in lunge or other split stance movements. Essentially, strengthen the weak links and then put them into a position that demands proper positioning and stability.

This matters not just for the sake of better lunges, but also daily activities where you are predominantly on one leg, such as walking, up and down stairs, and running. Therefore, I recommend you think about this when you are in the gym because it is so easily overlooked. Click here to learn more by watching a video on the topic.


5. Do you really need to stretch?

Aha! Of course stretching would come up.

Just because you “feel tight,” doesn’t mean a muscle needs to be stretched. In fact, stretching might actually have negative effects.

Flexibility and tightness are interesting topics that have their similarities and differences. Everyone feels tight from time to time. That’s a common side effect of life, training, and sport. Then there are those who constantly feel tight in particular muscles regardless of the situation. What we need to take into consideration is “normal” ranges of motion and the flexibility demand during specific activities.

When it comes to hamstring tightness for an avid distance runner. Of course the first instinct would be to reach down and touch the toes or kick the leg up on the couch and lean forward, right? That makes perfect sense.

Because the hamstring is a biarticular muscle (crosses two joints- hip and knee), it’s length doesn’t change a whole lot during running. Therefore, is the feeling of tightness you have actually a limitation within that specific muscle group? Probably not.

Instead of consistently stretching the hamstrings day in and day out to provide relief but no long-term resolution, it may be more advantageous to strengthen these muscles, look at stability around the core/pelvis, and analyze running form. Are one of these an issue?

A muscle that is stronger and has a greater capacity for loading will fatigue less readily. So, if you notice “tightness” that comes on at mile 8 but is no issue throughout the day or before mile 8, consider increasing strength/endurance. What you’ll be surprised to find is that certain muscles that have been tight for years are only being overloaded with the repetitiveness and duration of running rather than being in a shortened position.

Want to learn more on this topic? Click here to watch “3 Reasons You Feel Tight.”


6. Correcting a problem will only do so much without first removing the harmful stressor

Years ago I heard Physical Therapist, Gray Cook, say that sometimes it’s more important to remove the harmful stimulus than to add any corrective strategies. This made complete sense but I didn’t act on that information as much as I should have. Until this past year…

In 2018, I have worked with so many runners suffering from tendinopathy and bursitis. Fortunately, this lends itself to experimentation and seeing what strategies consistency provide positive results. Come to find out, it’s often not adding some magic list of exercises or manual therapy, but rather talking through a thorough history of the pain stimulus that lends itself to the best results.

It all comes down to triggers. A trigger is a specific movement or position that causes or reproduces your symptoms. Instead of quickly brushing this off and diagnosing the problem, how about assessing your individual routine to determine where you are getting into trouble. When those specific triggers are identified, are there other strategies you can adopt to not “trigger” your pain?

For instance, posterior hip pain when running uphill. Continue to run but do so only on flat ground if that doesn’t elicit pain. Restrict uphill running for the time being until the pain stimulus is desensitized.

Lateral hip pain when sleeping. Place a pillow between the knees or adopt a back sleeping strategy while staying away from the trigger at night.

I could go on and on…

What is causing your problem? How can you get yourself out of that position or alter the movement in a healthy way to not create a pain stimulus. Try this first before worrying about adding a list of exercises that may or may not resolve the problem.


7. Less soft-tissue work and more loading to increase capacity

This is a tough pill to swallow for someone like myself who has spent thousands of dollars on continuing education specific to soft-tissue manual therapy. As much as I’ve seen great results using Active Release Techniques (ART), it seems to always come back to movement and re-education that fully resolves many of the issues. This is especially true with the growing research on tendinopathy and tendon loading.

What I hear a lot of is, I had _________________ (ART, dry needling, graston, chiropractic, etc…) done once and it fixed me. I always think to myself, “If you are “fixed,” then why are you back here with the same issue?”

An immediate reduction or elimination of pain never means the underlying pathology has been resolved. There is a some type of neurophysiological stimulus provided by manual therapy that causes pain to improve in many situations. But unless you correct the underlying issues and progressively load the tissue, is the result worth bragging about?

In my opinion, reducing pain is always the primary goal. But, from there, a whole lot of education needs to take place in order to instruct the client about the healing process to ensure this specific injury does not return in the future. This is where a proper and progressive loading program need to be implemented. Essentially, how do we correct the underlying issues which have predisposed this person to pain, while also progressively loading the injured tissue to build tolerance and resilience in the their sport and/or daily activity.

What we have also found through the growing research is that isometrics can be helpful in reducing pain, while slow eccentrics can resolve tendon-related injuries. Let’s start implementing some of these strategies early which are now backed up by research in addition to achieving a short-term reduction in pain from any type of soft-tissue manual therapy.


8. Your warm-up needs to specifically prepare you for the activity ahead

The dynamic warm-up is essential to prepare the body for activity but it is often so quickly and easily overlooked due to eagerness of the activity itself. This is a big problem.

While dealing with runners on a daily basis, you’ll often hear me consistently say that running increases load on the body up to 2-4x. So, how could you go from sitting in the car to this amount of stress and expect long-term success? Yes, I understand you walk slowly, jog slowly, or do some leg swings… This is not as effective as you would think when it comes to preparing for running.

The dynamic warm-up needs to progressively increase tissue/body temperature and be specific to the activity ahead. I also think that specificity has to do with your limitations as well. Basically, how do you prepare the body in a systematic way that sets them up to perform the activity with confidence and success.

A simple outline to follow when preparing for running is:

  • Neuromuscular control
  • Tissue temperature/joint lubrication
  • Locomotion
  • Shock absorption

These areas are essential and need to individualized to your needs, as well as the needs of the sport. Of course if you are warming up for a different activity, and not running, the system might changed slightly due to the demands of that sport. Regardless, next time you are warming up consider how to progressively load the body in a way that is specific to the sport and your individual needs.


9. Ask for help

For years I tried to do everything myself. What I have found is less success than if I had just asked for help in the first place. That’s easy to realize isn’t it? There are so many people out there that actually specialize in the areas you lack the knowledge in. For me this includes business coaching, graphic design, marketing, etc. Of course I lack in those areas, this is far from the focus on my education which was primarily in orthopedics, fitness, and human physiology.

What I recommend to you as we enter 2019 is finding those 1-3 people who would build up your weaknesses. That way you can continue to work on your strengths while supplementing with people who specialize in the other areas. This will lead to quicker growth, less time spent on areas you don’t fully understand, and likely more long-term and sustainable results.

If you have big fitness goals for yourself in 2019 or you are finally trying to resolve that lingering injury, I’d love to be help you provide you accountability and an easy-to-follow plan for great results. Take a second to fill out this form for a FREE 30-minute Success Session and you’ll be well on your way to make 2019 a year to remember.


Thank you for taking the time to read ‘What I Learned in 2018…’ This was a great year overall and I am eagerly awaiting what 2019 will bring. Since I learned so much this past year, I am happy to say I am much more prepared and ready to perform on my terms. Please comment below with any thoughts or takeaways from the past year.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

In the Spotlight: Cathy Gartner

November 11, 2018 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Cathy Gartner. Cathy has been enrolled in my Custom Programming option for the past 6-months and I’ve enjoyed each and every check-in. Want to talk about someone who is motivated and just gets it done? That’s Cathy!

Even though I’ve known Cathy for several years through Fleet Feet, my learn-by-doing seminars, and from the local running community, it is just recently that I have had the privilege to work with her. Over the last 6-months she has not even missed a beat. Staying consistent day in day out to further build her strengths, while attacking her weaknesses.

With the daunting task of completing her first marathon, Cathy understood the role that strength training and injury prevention needed to play throughout her demanding training. Each month she was challenged with a program to address those weak links (that we all have!), while increasing overall strength, flexibility, stability, and stamina. Despite a fractured wrist at one point, Cathy kept her focus on the end goal and was able to continue making progress in the necessary areas with the right modifications. Of course the program had to change accordingly, but she still re-tested stronger once everything was healed.

Without further ado, let’s shine the spotlight on…

Cathy Gartner

Q: Where are you from?

A: “Kansas City,  MO”

Q: What do you do for work?

A: “I am an Environmental Lab Project Manager.”

Q: When you aren’t working, what are some of your favorite hobbies? 

A: “I work with 4/5 year olds at church and love my time with them. Watching Chiefs and Royals games, live music when I can. And, running of course!”

Q: If you could live anywhere in the world where would that be? Why?

A: “If anywhere besides here, I would love to move back to Colorado. It is so beautiful,  and there are so many places to explore outdoors!”

Q: What are the top reasons you enjoy running and fitness?

A: “I love the friends running has brought into my life. I feel so much better all around when I’m being active!”

Q: When you first started working with Garrett, what were the goals you wanted to achieve?

A: “My main goal was to complete my 1st marathon without injury and also regain the strength I had lost over the last year.”

Q: What motivated you to work with Garrett and/or start making changes in your routine? 

A: “I have attended some of Garrett’s seminars and knew he understood runners and what we need. I do much better either with classes, or with a specific plan to follow. With Garrett’s personalized plan, I would have the workouts in front of me, and they would be tailored to what I needed to be a successful runner.”

Q: What are the most noticeable improvements you’ve seen so far?

A: “I’m getting stronger! And more importantly, my knees did not hurt for 22 miles. This was a big improvement.”

Q: Of all the tests you perform monthly to gauge progress, which one are you the most proud of?

A: “The TRX Rows!  I never thought I would even get 1, let alone more.”

Q: What is that one thing (exercise, drill, stretch) you dislike the most but continue to work on because you know it will help?

A: “The Adductor Rocking stretch – I’ll never be comfortable doing them, they can hurt, but I know I need it.”

Q: What is your favorite part about the Custom Programming option? And, is there anything you would change about this program to better fit your specific situation?

A: “I love that it is specific to what I need: my physical issues, abilities, and goals. I wouldn’t change anything – I love the monthly check in and testing to see where I am.”

Q: If there is one piece of advice that you could provide to yourself when you first started this program to see results faster, what would that be? 

A: “None, lol.”

Q: How do you feel Garrett’s services may differ from other professionals in his field?

A: “Garrett has such a variety of options to choose from that almost anyone could find a way to fit his programs into their schedule.”

Q: Looking ahead, do you have any new goals/races you are working towards?

A: “Nothing new, but continuing to keep getting stronger while staying injury-free.”


Thank you for reading this ‘In the Spotlight’ segment. And, a big shout out to Cathy Gartner! Please feel free to comment below with any questions or feedback.

In the Spotlight: Margaret Galloway

September 9, 2018 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Margaret Galloway. Margaret has been enrolled in my individualized programming option for 8-months now and I cannot be more impressed with her progress. Just recently we completed a re-evaluation/testing to gauge progress and determine the best next step for her program. Well… she blew it out of the water!

When I think about Margaret, what comes to mind is consistency and patience. Some movements which include single leg balance and stability were challenging at first. But, Margaret realized this meant she had to focus more and work on them regularly to get the results she wanted. And that’s exactly what she did.

Just a few months back, Margaret fractured her elbow. For most this would’ve completely stopped any progress while things healed. Instead, Margaret decided to work on the elbow with PT while continuing to use strength training on her unaffected side, core, and lower body. There were plenty of excuses to be made but we were able to create a program that was mindful of the elbow while still targeting the key areas which would move her closer to her goals.

Here we are 8-months later with great progress due to her consistency and determination. With that being said, I am very excited to see how she finishes the year!!

Without further ado, let’s shine the spotlight on…

Margaret Galloway

Q: Where are you from?

A: “I am originally from upstate New York, the town of Saranac Lake near Lake Placid.  Before moving back to TN in 2014, my husband, Tom, and I lived in Byron Center, MI near Grand Rapids.”

Q: What do you do for work?

A: “Both my husband and I are retired.”

Q: What are some of your favorite hobbies?

A: ‘Well, based on the amount of time spent, you could say running and training are my hobbies J.. Other than that, I like to read, to experiment with photography, to be outdoors, and to go RVing with Tom and our lovely Australian Shepherd, Lil.”

Q: What are the top reasons you enjoy running and being active?

A: “Maintaining my health, mobility and strength as I age is the top reason, But I do it because I love the way I feel after running or training; it gives me a sense of accomplishment and calm and improves my outlook.  The camaraderie and accountability I find from working with Garrett and training with Fleet Feet keep me coming back for more!”

Q: If you could live anywhere in the world where would that be? Why?

A: “I wouldn’t live any one place.  Rather, I’d fulfill the dream of traveling this beautiful country in an RV, exploring national parks and catching up with friends and family.”

Q: When you first started working with Garrett, what were the goals you wanted to achieve?

A: “I wanted to get stronger to supplement my running, and I wanted to improve my balance.  I also wanted to learn from Garrett about functional movement; I am fascinated and amazed by the capability of the human body.”

Q: What motivated you to work with Garrett and/or start making changes in your routine?

A: “I was first introduced to Garrett at a strength session at Fleet Feet.  I was impressed with his knowledge, his professionalism, and his clear desire to help runners become stronger.  Since I was enjoying running so much (I only started in 2014), I knew that to get better/faster I needed to get stronger, and I knew Garrett could help me.”

Q: What are the most noticeable improvements you’ve seen so far?

A: “This is a great question as I just completed my best strength training evaluation.  My single leg split squat numbers are two to three times better than when I started with Garrett in October 2017.  I can hold a front plank for three minutes and was actually able to do four TRX pull ups having barely been able to do one at the beginning.  All this, despite working through a broken elbow early in 2018, is quite encouraging.”  

 Q: Were these improvements easy to achieve? And, tell us a little bit about any struggles along the way.

A: “No, the process can be pretty humbling!  It takes a lot of discipline, dedication, and self-acceptance to get better.  I think the single leg deadlift will be in my corrective program forever J, but I recognize that if I don’t focus on balance, my running will suffer as will my general movement as I age.  I had a lesson in patience as I worked my way back from my broken elbow.  Garrett did a great job adjusting my program to accommodate the limitation; I had to stick to the training schedule and do my best.  Strength changes arrive quietly.  They show up during an evaluation or during a run or simply doing everyday tasks.  It’s fun to notice them, pat yourself on the back, and then get back to work!”

Q: What is your favorite part about the Individualized Exercise Programming option that you are enrolled in?

A: “That it’s individualized and that it’s so well supported by Garrett, his videos, and his steadfast availability and encouragement.”

Q: What is that one thing you dislike the most but continue to work on because you know it will help?

A: “Take a guess… the single leg deadlift!  Enough said!” 

Q: If there is one piece of advice that you could provide to yourself when you first started this program, what would that be?

A: “Trust the process, accept the progress, recognize that improvements are often subtle but sometimes surprising…”

Q: How do you feel Garrett’s services may differ from other professionals in his field?

A: “Garrett’s is the first individualized strength training program I have ever done.  It’s been a great experience for me, and I have a strong suspicion his programs stand out above the rest.  As I mentioned earlier, Garrett’s knowledge of functional movement, practically demonstrated and customized to your needs, makes his services worth the investment.  Also, Garrett is easy to work with and always fair and encouraging.”

Q: Looking ahead, do you have any new goals/races you are working towards?

A: “I’m doing the Fleet Feet Speed + Play program.  Since I’ve spent no time on a track and am in total learning mode, it’s a challenge aimed at completing a November Half in under 2:30.  We’ll see…”


Thank you for reading this ‘In the Spotlight’ segment. And, a big shout out to Margaret Galloway! Please feel free to comment below with any questions or feedback.

In the Spotlight: Kim Potts

August 12, 2018 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Kim Potts! Kim recently finished The Healthy Running Program’s 6-Week Fitness Challenge. And, not only did she finish it but she won 1st place.

The fitness challenge for runners is graded on consistently completing certain tasks over the entire 6-weeks. In my opinion, you can have the best strength training program in the world, but if you aren’t consistent enough to see results than it does not matter. Luckily for me, I did NOT have that problem with Kim.

From the beginning, Kim was on top of all the details. She knew what had to get done and barely missed any of the tasks. Not only that, but Kim worked hard each and every session. She wasn’t afraid to push her limits and it showed when it came time for the post-testing.

Without further ado, let’s shine the spotlight on…

Kim Potts

Q: Where are you from?

A: “I grew up in Clarksville but have lived in the Nashville area for close to 30 years. I live in Franklin now.”

Q: What do you do for work?

A: “I work for the state for the Comptroller of the Treasury. I am a research analyst – my small office provides non-partisan research and information to state legislators about various public policy issues. I do a lot of education-related research but am currently working on an issue that concerns individuals with intellectual and developmental disabilities. I learn a lot in my job, which is the main thing I like about it.”

Q: When you aren’t working, what are some of your favorite hobbies?

A: “I love to read – mainly, but not exclusively, fiction. I used to sew clothes a lot in my younger days, but that is very time consuming so lately I’ve taken up embroidery, a more portable hobby. I find use of colors really fun. I also like photography.”

Q: What is one thing most people don’t know about you?

A: “Hmmm, anything that most people don’t know about me by now is probably best left that way!”

Q: What are the top reasons you enjoy running and exercise?

A: “Exercise has always made me feel better, physically and mentally. I’m not from a physically active family but started exercising at a gym with friends in my twenties and got hooked. I’m very much a creature of habit so not exercising would feel really wrong now. I’m still a new runner (really run-walker) but running has an even more positive effect on me. I’m not sure why – maybe it’s just the challenge of doing it and feeling so good that I did it after. I also find running somewhat meditative.”

Q: If you could live anywhere in the world where would that be? Why?

A: “I would live at the beach because….the ocean!”

Q: When you first started working with Garrett, what were the goals you wanted to achieve?

A: “I have done some form of strength training for a long time, either at a gym or at home. Once I started adding in running, I definitely wanted to also include strength but I wasn’t sure exactly how to integrate the two. That was my biggest reason for wanting to work with Garrett.”

Q: What motivated you to join the 6-week challenge? And, were you already including any strength training on your own?

A: “See the answer to the previous question.”

Q: What are the most noticeable improvements you’ve seen so far?

A: “I have noticed that I’m not achy after runs like I was in the beginning. I think that’s partly because I use Garrett’s dynamic workout moves now before every run. I’m still too new at running to be thinking much about time, etc. So just feeling good when I’m running is an achievement, I think.”

Q: Do you feel the 6-week challenge highlighted any key areas that you need to focus more on moving forward?

A: “I’m still working on toe yoga, but I’m getting there! But also upper body strength is probably something I need to work on.”

Q: You did a great job staying consistent throughout the challenge. I mean, you don’t get a 94% score just by doing the bare minimum. How did you approach each week to ensure you completed all the workouts, hydration, and corrective exercises?

A: “Like I said earlier, I am a creature of habit and I find it fairly easy to form new habits that I’m convinced are worth it. I committed to completing the program and I just worked it into my schedule. I’m still doing all the corrective exercises about five or six times a week, too, and am working out with one of Garrett’s groups once a week now.”

Q: What was your favorite part about the 6-week challenge program?

A: “I enjoyed working out with other people a lot. The program was both fun and challenging. The plank challenge against Richard was fun even though I lost!”

Q: What is that one thing (exercise, drill, etc.) you dislike the most but continue to work on because you know it will help?

A: “I don’t really love doing the side plank with leg raises but I do it because I’m so much improved than when I first tried it. It’s still challenging every single time though!”

Q: How do you feel Garrett’s services may differ from other professionals in his field?

A: “I like that the written exercise programs Garrett provides link to videos that show how to do all the various exercises correctly – I think that’s so helpful. Also I like getting a list of corrective exercises targeted at my needs. Garrett’s program is very comprehensive and thoughtful.”

Q: Looking ahead, do you have any new goals/races you are working towards for the Fall?

A: “I am registered for the Heroes 6K in September. I did it last year and it was my first race ever. I’m also planning to run the 10K in Race 13.1 in October – this is associated with the Fleet Feet No Boundaries group, which I’m rejoining in August. My goal would be to run more, walk less – I’ve been doing 3:1 intervals but would love to eventually just run!”


Thank you for reading this ‘In the Spotlight’ segment. And, a big shout out to Kim Potts! Please feel free to comment below with any questions or feedback.

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