• Video Library
  • Facebook
  • Instagram

Garrett McLaughlin, MS, ATC, CSCS, ART

Functional Training // Injury Rehabilitation // Running Analysis

  • Contact Me

Menu

  • Home
  • Programs and Services
  • About
  • Reviews
  • Blog
  • Enter your email address to follow this blog and receive notifications of new posts by email.

    Join 1,552 other followers

  • Search

  • Blog Categories

  • Whats New?

    • 4 Exercise Variations to Strengthen Your Hip Flexors
    • The Secret Behind Injury Prevention: Can You Run Your Next Race Pain-Free?
    • ‘In the Spotlight’ with Claudette Watson
    • 4 Things Every Runner Should Do in the Offseason
    • How to Progress the Side Plank for Better Core & Hip Strength
  • Like me on Facebook

    Like me on Facebook

Browsing Tags weight loss

In the Spotlight: Jessica Mizell

January 8, 2019 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Jessica Mizell. I have been fortunate to work with Jessica for over a year now and enjoy each and every session.

For the past year, Jessica and I have worked to address her daily work routine and towards specific health & fitness goals. Due to a demanding job that consists of re-organizing classrooms, re-locating heavy objects, and/or sitting for an extended period of time completing administrative work, our focus often varies from breathing and stress reduction to movement and lifting. Because we only see each other once a week, it’s important to detail out the most beneficial strategies to complete when we aren’t together. This could range from diaphragmatic breathing on a stressful workday to exercise and strength training throughout the week.

One area that has seemed to be impactful is workplace ergonomics. After recurrent pain at the neck and shoulders, it became evident that looking more closely at the set-up of her desk, computer, and chair was important. I am thankful Jessica took the time to make these changes because too often do people seek manual therapy and corrective exercise without first removing the harmful stimulus which got them into the situation in the first place.

As we get underway in 2019, I am excited to work with Jessica more. And now that I know she likes pushing sleds (see below!) there will be a whole lot more to come!

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

Jessica Mizell

Q: Where are you from?

A: “I am from Baton Rouge, La. I’ve lived in the Nashville area for a little over two years.”

Q: What do you do for work?

A: “I work at High Hopes Development Center, a nonprofit inclusive preschool, kindergarten, and pediatric therapy clinic that serves children with special needs and those who are typically developing. About two months ago, I  transitioned into a new role, Family Support Services Coordinator. I provide resources and create cost effective programming opportunities for our kiddos and families. For the previous two years, I was the Executive Assistant to the Executive Director, Volunteer Coordinator, and also coordinated the administrative aspects of our kindergarten program.” 


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

A: I enjoy cooking for family and friends and trying out new recipes. I collect antiques and love hitting the antique stores in the area to find something to add to my collection. And I’m a die hard fan of the LSU Tigers and the New Orleans Saints. 

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

A: “I would have house on a lake or river. I love being near a body of water. It’s so peaceful and relaxing.”

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

A: “The goals I wanted to achieve were to lose weight and create healthy habits in my daily routine.”

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

A: “I started working with Garrett shortly after I moved to Nashville. I had gained a lot of weight due to an autoimmune condition which caused inflammation and muscle and joint pain. I was off meds and doing better, but I knew I needed to make changes in my lifestyle. I had met with other fitness professionals, but never felt confident in their abilities to adjust sessions based on if I was having joint pain or any other limitations I may have had. Garrett’s background in athletic training is why I chose to work with him. He is an expert in his field and is always super cautious about anything that causes me joint pain. With his guidance, I have worked through lots of limitations and can do many exercises free of joint pain.”


Q:
What is your favorite part about the sessions?

A: “I know I’m gonna regret saying this… but sleds are one of my favorite things. I remember the first time Garrett made me push a sled and thought there was no way I would be able to do it. Before my move to Nashville, I worked in college athletics and watched my student-athletes push sleds all the time. It looked intimidating and I never thought there would ever be a day where I would push sleds. Then I did it! It was challenging, but I felt accomplished. And every time I push the sled it reminds me that I can do hard things! And that’s really why I like it!”

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

A: “Step ups!!”

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

A: “Being consistent in the long term is the key to a healthy lifestyle.”

Q: Your job can be very demanding on the mind and body. What strategies have you incorporated while at work to help de-stress and reduce tension at the neck/shoulders?

A: “Garrett has given me lots of stretches and exercises to use throughout the day when I feel tension in my neck and shoulders. It really helps me to get away from my desk for a few minutes when I feel the tension in my upper body. Instead of sending a coworker an email I will get up and go talk to them. Just a little movement helps tremendously. Going through a quick breathing exercise always helps me de-stress and reduces tension. I set an alarm to remind me and use the breathing exercise on my Fitbit.”

Q: Do you have any recommendations for others when it comes to desk and sitting ergonomics?

A: “Yes, for years I’ve had lots of pain and tension in my neck and shoulders. I’ve had lots of manual therapy, but Garrett is the only person who addressed the cause of the problem. I am amazed that making the few simple adjustments Garrett recommended to my office space relieved so much pain and tension. I would recommend checking if the height of your computer screen is too low, if your forearms are supported and being sure both arms are resting equally on the table.”

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

A: “Garrett’s background in athletic training sets him apart from other professionals in the field. With his vast experience, he sees things from a different point of view and I feel like I am working with a healthcare provider not a fitness professional. He is an expert in human anatomy and easily adapts exercises around pain, injury, or other health conditions.”


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

Don’t Wait for 2015, Get Started Today!

December 9, 2014 · by Garrett McLaughlin

Plain and simple, why not start NOW?

2011-year-resolution-400x400The first week in December has already come and gone, and that means the new year will be right around the corner. This is always a time when people set lofty health goals, work hard for several weeks, and then give in to the difficulty of changing their lives dramatically to achieve them. During this time of year, I always preach to look at it as marathon training, not a sprint. We don’t just run the race and expect to do well, but start training slowly and gradually progress each week. That is very difficult in a society where we want results yesterday, but if done properly you will see the benefits not only for 2015, but for the years to come.

Where do I start?

It’s essential to have some kind of baseline before setting goals. If we set goals without even know where we currently are, what’s the point? Get a piece of paper and write down some things like: how often do you currently exercise, what’s your weight, what’s your body fat percentage, what’s your resting heart rate, are you in pain from a previous injury, how would you rate your stress levels, are you happy, what does happiness look like to you, how many servings of fruits and vegetables do you consume, etc. Start getting an idea of what your life looks like, because then we can see the areas that need to change. Oftentimes, I hear people say they want to lose 20lbs in 3 months. For some this may be a good goal, but for others we are just throwing a number out there and hoping that while being 20lbs lighter we will instantly be happier.

Now that you have a list of values or ideas which represent the current you, which of those affect you the most on a daily basis? It would be great to work towards improving all of them, but realistically 2-3 goals is sufficient to start without getting side tracked and not achieving any of them due to overload. Instead of picking weight loss, pick the one’s that break weight loss down into smaller components, like drinking more water, eating more vegetables, staying away from sugary drinks, etc. Finding manageable goals is the key to success. Even if those goals seem small, the victory of accomplishing them can often be big and yield pretty impressive results, not to mention the habits you are building towards a new lifestyle.

Change starts with a plan

woman-writing-plan-do-check-act-blink-imagesOur next step is to develop a plan. By now you should have 2-3 realistic goals laid out which effect you on a daily basis. This is where the marathon analogy comes in. Most people say I’m not eating fast food anymore when they currently eat it 5 times per week. This is not realistic and will surely lead to failure. If that example fits you, only eat out 3-4 times per week, and try to replace those 1-2 meals with a homemade meal. Notice I didn’t get too particular or challenging with that plan. Even a poor quality homemade meal will provide your body with more nutrients than a fast food meal, and we are starting to show ourselves that cooking isn’t so bad. Do you drink 4 cokes per day? Try drinking only 2-3 and start carrying around a water bottle with you. The idea is that every few weeks to a month you will start to make these actions actual habits and they become part of your normal routine. Once you feel you have accomplished that small change and feel comfortable with it, you can plan to do something else to work towards a better you. Eventually, you will scratch off your current goals completely and move on to your next 2-3 goals. That’s when you develop your next plan of action.

I hope this post helps you get started towards those trouble New Year’s resolutions. Stop looking at them as something that has to be accomplished right this second. Goals must turn into habits which turn into results, but not without a solid plan in place. I encourage you to write things down. What are your goals, and what are you doing to achieve them? Were you successful the past week, and if not, what got in the way? By seeing things laid out honestly in front of you is often an much needed eye opener. We tend to not want to believe we are failing to accomplish what we were so passionate about, so a little honesty can go a long way. Please leave some feedback below if this post has helped you start planning for success. I’d love to hear your opinion or personal story of what has and hasn’t worked for you in the past. Goodluck in 2015!

P.S. I am offering complimentary 30-minute consultations through January for those who have questions or need advice on creating an actionable plan towards their health goals.

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

6 Tips to Ensure New Year’s Health Success

December 27, 2013 · by Garrett McLaughlin

The keys of successThis is often a frustrating time of year for many. It’s common to start off optimistic and have your optimism slowly fade as things don’t happen exactly as you envisioned. Here are 6 tips to ensure a successful start to 2014. Just remember, there’s no better day than today to improve yourself in some way.

1. Find the deeper meaning

whyWhat are your goals? Why are those goals important to you? Have you ever thought deeper behind your health goals? So many people say they want to lose weight, run a marathon, and increase muscle mass, but why do these things really matter to you? The most important starting point in any health & wellness program is to find goals that you can tie to an emotional response. Once we have this emotional connection, we increase the chance of success because we truly have a desire to make changes in our lives.

2. Write things down

I cannot stress enough about keeping up-to-date record of your goals, exercise program, nutrition, and progress. One thing that drives me crazy is people who work out and never record a single weight or number of repetitions completed. We live in a society where we often stay within our comfort zone, so keep record of everything that goes into achieving your goals. After weeks to months, reflect on your progress. Are you where you expected to be? If not, review your notes and see where you can make changes for better results. Recording nutrition will often yield great results since we tend to think we eat better than we actually do. Once we have it on paper and it’s plain to see, the truth is easier to see.

3. Start small

start-small-think-bigWhen creating your goals don’t get carried away. There’s no shame in starting small and achieving those goals first. Once we begin achieving our goals, no matter how small, we become more motivated to continue moving forward in a positive direction. It almost gives you that feeling like, “Okay, I can do this!” Start small, ensure success, and repeat.

4. Be realistic

This really goes hand in hand with #3. Some common new year’s goals, especially when it comes to weight loss, are pretty lofty. I’m not saying to not set those ‘lose 40lbs’ goals, but let’s be real about it. If you are starting from scratch and haven’t been eating well or exercising in a while, maybe it would be more realistic to say, “I’m going to meet with a personal trainer once a week, improve my nutrition, exercise 3x a week, and try to lose 10lbs in 2 months.” Now, that sounds a little better. There are several parts to that goal that are definitely achievable and not just ‘lose 40lbs.’ By meeting with a personal trainer, improving nutrition, and exercising daily, you are in turn making the necessary steps to lose weight. Don’t worry about setting that lofty goal, but break it down and be realistic.

5. Be held accountable

leaningtower_personaltraining1This is huge. I’ll tell you firsthand that if I don’t write down my exercise program and record my workouts, I am a slacker. To be held accountable you need to either record your progress very closely or find someone who will continue to push you when you want to give in. This could be a personal trainer, group exercise instructor, friend, co-worker, or a family member. Anyone that doesn’t mind being a little pushy once in a while to give you a kick in the butt in a positive way. Remember, we can only get so far alone. But, with someone else to push us along the way, chances of success are significantly increased.

6. It’s a marathon, not a sprint

I think one big reason so many people give up after a few weeks is because they don’t see those quick results that everyone wants. If you believe in those infomercials that preach only 15 minutes a week, or taking a single pill, you are very mistaken. Achieving your health goals is a lifelong process that takes serious commitment. The key is baby steps over a lifetime. Don’t focus only on a specific number, but work hard to be better today than you were yesterday. If you continually do the small things day in and day out, you will get to your desired goal.

Best of luck to each of you in 2014. Please don’t hesitate to contact me with any questions regarding health & wellness. Take it one day at a time, and stay in it for the long haul.

health_care_reform_timeline_2014

Garrett McLaughlin is an Athletic Trainer and Personal Trainer in Nashville, TN. He creates personal training and injury rehabilitation programs for the general population and athletes. Garrett is passionate about not only working one-on-one with clients, but educating them on health & wellness so they can continue making positive choices throughout their lives. Contact Garrett with questions or to schedule a session.

  • Hours & Info

    Operating Inside of Motiv8 Fitness
    6319 Haggerty Road
    West Bloomfield, MI 48322
    (734) 604-4197
    By Appointment Only
  • Follow me on Facebook

    Follow me on Facebook
  • Powered by WordPress.com.
  • Connect with us:
  • Twitter
  • Facebook
  • YouTube
  • RSS
Cancel