Anastasia Morozova shares the physical side of being a sketch artist

Anastasia Morozova is a sketch artist located in Taganrog, Russia.

Non-artists do not understand the physical demands of professional artists. Please tell us about the daily exertion and challenges of being a sketch artist.

The peculiarity of the strain when I make a drawing on a tablet is mainly eye fatigue due to overstrain. Most of the time, the tablet is located closer to my eyes than a regular computer monitor. All the close distance viewing is taxing on my eyes. I use the Apple pencil as my main instrument – my left hand gets tired from the repetitious strokes and I can't change to the right hand and maintain the excellence my work requires. Due to a long sitting position, my back and neck are overstressed from leaning over a table. On long days, my neck will get tired from leaning over the tablet. How do I deal with these challenges? I use a kitchen timer and take breaks, exercise or stretch, go for a walk in the park, look at the green leaves of trees and bushes far in the distance. For me, it is great way to relieve tension from the eyes. Massages from my husband are also helpful and appreciated. =)

If you could fix one product or software to stop a repetitious use injury that nags you, what would it be?

For now my main tool for work is an iPad and Apple Pencil. For long-term use I need to give it a comfortable position at a comfortable distance from the eyes but often I draw a sketch in great detail and bring it too close that’s why my eyes are too overstressed. Also in the program Procreate it’s not visible what time it is and it's like a trap: you draw and don't notice the time on the screen, it's really not very convenient.

As a left handed person many would say you have a superpower. What is your favorite thing about being left handed? What daily right-handed activity makes you notice it is not your preferred hand?

This is a very interesting question 😄 There is evidence that left-handers on the planet are from 3 to 10% and this creates an interesting feeling that you are not like most people. However, I’m more inspired by creative world-famous people: musicians, artists, scientists and leaders. Also, my daughter is also left handed and we have our own creative world which I enjoy collaborating on and making. She is my big inspiration.

Just like a right-handed person feels uncomfortable using everyday objects like a toothbrush, cutlery and household appliances, scissors or a sewing needle and so on, I also feel the difference and immediately want to change my hand to the left.

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“Create a wonderful space around yourself in which you and others are comfortable. Be honest and open with yourself and even in moments of doubt don’t give up. Doing what you love is itself an absolute success.”

— Anastasia Morozova

At Ergonomics Coach, a maxim is: manufacturing inspiration for movement is the fundamental challenge. Unless you enjoy your practice / play, the inspiration to continue an activity over minutes, hours, days, months, or years, wanes and disappears. To be inspired, you must manufacture your own inspiration from true joy. Inspiration in artistic endeavors shares some similarities with the inspiration to move. What inspires you to create art? How do you manufacture you own inspiration to push to new levels?

Drawing is really a completely creative activity. But drawing to order implies responsibility to the customer and deadlines. There is a fundamental difference here: drawings to order shouldn’t depend on inspiration or mood because this is work and not entertainment. Therefore my task is to feed myself from other sources of inspiration in order to prevent a creative crisis. My inspiration is time with my family, walks to the sea or spontaneous trips, delicious food, attending a concert or exhibition, time alone without gadgets, sports, shopping, communication with creative people, participation in team movements like marathons or contests. These are the main joys and my inspiration for new beginnings in sketching.

What advice do you have for aspiring interior designers and sketch artists to create rooms that inspire movement?

I want to advise novice sketchers, interior designers, architects and everyone connected with the world of interior design, construction of buildings, and structures to love what you do, study daily and work on yourself, communicate with like-minded people and be inspired by the world around you. Create a wonderful space around yourself in which you and others are comfortable. Be honest and open with yourself and even in moments of doubt don’t give up. Doing what you love is itself an absolute success.

Morozova Sketch on Instagram

Interested in hiring Anastasia to sketch your dream interior? Please contact us below.

Dr. Ray McClanahan, Inventor of Correct Toes

Dr. Ray McClanahan, DPM has been a podiatrist for more than 25 years and believes that most foot problems can be corrected by restoring natural foot function. His practice, Northwest Foot & Ankle in Portland, Oregon, allows him to care for those who find their highest joy when in motion. His professional goal is to provide quality natural foot health services with an emphasis on sports medicine, preventative and conservative options as well as education on proper footwear.

Dr. McClanahan is an active runner and athlete. In 1999, he finished 14th in the U.S. National Men’s Cross-Country Championships and had a near Olympic Trials qualifying 5,000 meter mark of 13:56 in 2000. He then qualified for the World Duathlon Championships in 2001.

He is also the inventor of Correct Toes, silicone toe spacers that help the foot rehabilitate from the negative effects of conventionally shaped footwear. The device, made of soft, flexible silicone, encourages the toes back into their natural alignment found at birth. With progressive and consistent use while active and weight bearing, toes align and feet strengthen, restoring their original position and function. Check out our full interview with Dr. McClanahan below!

Tell us about Correct Toes. Who do you recommend the product for?

 I invented Correct Toes to fix my own bunions and hammertoes. My second toes were sitting on top of my big toes.  I was operating weekly on many people with the same problems.  After reading the writings of Dr. William Rossi, I realized that surgery was too aggressive and invasive of an approach for problems that can be prevented, and reversed with natural methods.  Part of the bunion operation is to cut a muscle completely off of the big toe! I did not want to have this done on my feet, so I invented a soft silicone toe orthotic to slowly and gradually move the toes and feet back into their ideal natural alignment.   I recommend the product for people who want to heal their feet and bodies naturally, by aligning their toes and feet in their natural alignment.  Sadly, most humans who live in industrialized societies have deformed their feet since infancy.

What are the most important aspects of biomechanics and posture that runners, hikers and active people need to be educated about when it comes to their feet?

The most important aspects of biomechanics and posture that active people need to understand, is that most athletic/active footwear that is available to active people is built with fashion in mind.  When you look at hiking/running/walking shoes in the typical outlets, you will see that most of them possess 2 features that are fashion features, not functional features. The first is elevated heels, which causes shortened calf muscles and Achilles tendons. The second is tapering toe boxes, which squeezes our toes into a triangular configuration that is narrower than the balls of our feet. Our heels should be exactly level with the front of our feet.  Our toes are naturally meant to spread wider than the balls of our feet.  There is also a feature built into footwear called toe spring, which is the artificial lifting of the toes above the ball of our feet. This creates weakening of our arches, displacement of our fat pads and chronic muscle imbalances.  Things to avoid in footwear. 1. Elevated heels. 2. Tapering toe boxes. 3. Rigid toe springs. 4. Stiffness. 5 Heavy materials.

 What would you say to someone who feels hesitant or intimidated about trying Correct Toes and ditching their conventional footwear?

To the hesitant, I would say – “what do you have to lose?”. Correct Toes have a 30-day money back guarantee, so money will not be lost if people do not like Correct Toes. In the world of medicine, $65 is extremely inexpensive for a natural cure, when compared to commonly offered treatments such as orthotics and surgery, which are not natural and do not provide a permanent cure.  This is the only product that is capable of placing deformed human feet back into their ideal natural alignment, while they go about their day.  Ditching conventional footwear is a huge issue for people, given the money they have invested, but more importantly, the risk of social/professional/workplace backlash that is likely to happen.  If people do choose to use Correct Toes and natural footwear that accommodates Correct Toes, they will then have no problem ditching their conventional footwear, because now their conventional shoes will cause pain within a few minutes of putting them on.  Their body will make their decision for them, and the smart ones realize they no longer want to live with their foundations deformed.

What movements and stretches for the feet do you recommend people do every day? Are they different based on type of work and activity level for each person?

Movements and stretches will be of little value if people do not live barefoot, and in natural footwear.  A prime example of this is all the people you see stretching their calf muscles, then wearing shoes with elevated heels, which is shortening their calf muscles. 

If natural footwear is worn, there are several stretching and strengthening exercises that are helpful.  We have several videos on our website demonstrating these.  Toe extensor stretches are very valuable, as most shoe wearing people spend their days with their toes elevated in the air, above the balls of their feet.

 This causes the muscles on the front of our calves to get short, and the muscles of our arches to get long and weak.  Once people have done the toe extensor stretch and are able to flex their toes downward, then they can begin doing arch strengthening exercises like the short foot/doming/Janda exercises.

“Movements and stretches will be of little value if people do not live barefoot, and in natural footwear. ”

— Dr. Ray McClanahan

With so many people shifting to working from home in the past year, there's more of an opportunity to ditch conventional footwear and even spend the whole day in socks or barefoot. What can people do while they're stuck at home to work on their foot health?

Golden Harper, the founder of Altra, and I recently wrote a blog post about foot health while staying home (Read it here.)

We have seen two issues with people working from home: 1. Healing of common foot pains and deformities, because people are not going to work in, and working all day, in their fashion work shoes.  2. People are going barefoot suddenly more than they are used to, and because their feet are weak and used to being supported by shoes, they are developing foot problems.  Some people are also hurting their feet by increasing their exercise program way too suddenly and getting overuse problems.

 Follow Dr. McClanahan’s work at the below links and follow Correct Toes on Instagram @correcttoes. 

https://www.nwfootankle.com/

https://www.correcttoes.com/

https://www.correcttoes.com/foot-help/video-library/dr-ray-mcclanahan/ 

The Belle Method ABC's: Alignment, Breathing, Choreography

Nikki Bergen is is one of Canada’s most sought after health and fitness professionals. A former professional dancer, Nikki has dedicated her life to creating ground-breaking fitness programs for women that combine Pilates and Pelvic Health. Through The Belle Method and The Bump Method Inc., Nikki shares her expertise and passion for helping women feel confident and strong throughout pregnancy, postpartum and beyond.

For mothers, how are ergonomics and pelvic floor / core health connected?

We have a little acronym in class that helps students connect with this concept! The ABC’s stand for Alignment, Breathing, Choreography. In order to benefit from the choreography, we need to first master our alignment, which impacts our breathing mechanics, which determines if the choreography will render results! Alignment and ergonomics dramatically impact how we are able to connect to our core and pelvic floor. Poor alignment can cause tension & gripping, suboptimal breathing patterns and poor muscle function.

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 How did ergonomics factor into the creation of The Belle Method and The Bump Method?

All our programs are based on understanding the foundations of alignment in order to ensure we fully integrate the movement into our daily lives! This is where lasting change happens.

In your work, you help many women through their postpartum recovery journey. What are the most difficult challenges many women face when it comes to movement and restoring strength/mobility in their bodies?

For many women in our society, I believe it comes down to lack of time and lack of support. Postpartum depletion is a real challenge. Gone are the days when we had a village to help us raise our children. With more of a village, more shared child care, better sleep and nutrition – the strength and mobility piece can be easier to achieve.  It is possible, but it often takes longer than we think it will.

What types of ergonomic products such as a desk, chair, tech accessories or equipment do you regularly use at home to keep your body in alignment? 

A foam roller and Yoga Tune Up Balls are my go to must haves!

“Alignment and ergonomics dramatically impact how we are able to connect to our core and pelvic floor. Poor alignment can cause tension & gripping, suboptimal breathing patterns and poor muscle function.”

— Nikki Bergen

What types of ergonomic products do you recommend for women during pregnancy and during their postpartum recovery?

A foam roller, Yoga Tune Up Balls for self-massage and fascial release are key. Especially after a Caesarian birth, I recommend a gentle postpartum wrap to support the incision in the first 6-8 weeks postpartum. Note: this is not a waist trainer, but more like a gentle tensor bandage. 

Learn more about Nikki’s work at www.thebellemethod.com and follow her on Instagram @thebellemethod.

Pilates Instructor Natalia Haigler goes virtual

After attending the School of American Ballet in New York at the age of fifteen on a full scholarship, Natalia Haigler went on to perform professionally for several seasons with Pacific Northwest Ballet in Seattle, Washington. There she discovered Pilates while rehabilitating several dance-related injuries. After retiring as a dancer, Natalia pursued her interest in Pilates, earning a certification from Stott Pilates.  Since then, she has starred in many of Stott Pilates’ consumer and professional DVD series and has joined them in fitness conventions around the U.S.  She has also taught at Pilates studios and gyms in New York, Los Angeles, and San Juan, Puerto Rico, including Pilates on Fifth, Sports Club L.A., Equinox, Crunch, LIV Fitness, and International Fitness, as well as Canyon Ranch wellness resort in Lenox, Massachusetts.

Natalia is fully certified through Stott Pilates and holds a PMA-CPT certification through Pilates Method Alliance.  She is currently a Master Trainer for BootyBarre and Hypervibe, a Certified Integrative Health Practitioner, and a Precision Nutrition Health Coach.  In addition, Natalia has written articles for Pilates Style Magazine, Fitness Magazine, Imagen, and Buena Vida, as well as other titles geared toward the Hispanic market.  She was the face of the Pilates program and promotional materials for New York Sports Club.  Natalia also played a dancer in the feature film, Center Stage.

​Natalia currently lives in her native Puerto Rico, where she teaches Pilates and BootyBarre in her studio and at the Fitness and Wellness Center in Dorado Beach. Sign up for online classes with Natalia on her website nvpstudio.com and follow her on Instagram @nataliahaigler for daily Pilates movement inspiration shared from her studio in Puerto Rico.

1. What has studying ballet and Pilates taught you about ergonomics?

Both ballet and Pilates give you the awareness of your body in space. How to move and sit properly are things that probably come extremely naturally for both dancers and Pilates instructors. A little simple cue of “close your ribs” and a dancer and instructor can immediately make the change. Non-dancers usually have a harder time connecting to the body as naturally!

2. How has the pandemic affected how you practice Pilates and engage with students?

It has affected me greatly! I have home studio with three reformers and I have been closed now for over a year. I was thinking I would be closed for a month or so, so I wasn’t planning on making any changes. But, thankfully, I had some clients that approached me to rent my reformers and continue teaching them on a daily basis. This hour became my only access to the outside world and teaching virtually, although limited in what clients can safely do without you being there to spot them, has taught me to communicate better.

I used to teach Barre classes too (I am a master trainer for Booty Barre) so, I really miss the energy that the group class gave me, but my body needed a break, so it has been nice for me to step out of that for a little bit. My clients also pushed me to start my virtual platform so I will be forever grateful. I was encouraged by clients before to start an online membership and I always said “no way, I can’t speak in front of a camera!” (my previous filming experience, I was just the body and didn’t instruct) and now I absolutely love it. Love the process of filming, editing and running my site! Grateful to this pandemic since it absolutely pushed me to do new things!

3. When you’re not practicing/teaching, what types of ergonomic products such as a desk, chair, tech accessories or equipment do you regularly use at home to keep your body in alignment?

I have a Prana Mat that I try using, although not as much as I should, and when I am working on the computer I either sit on my Venn Air Chair or stand up.

4. What advice would you give to professional people who are trying to avoid sedentarism during the pandemic? What are beneficial movements you recommend for desk workers to break up their day?

I think everyone should put an alarm on their phones to force them to get up every 45 minutes to an hour. Multiple 5 minute walks outside to get some fresh air and vitamin d through the day are game changers as well as just getting up from your chair and doing some squats, calf raises and some sort of core work goes a long way. A proper daily workout is needed, especially now that we are home all day, but 5 minute breaks every hour to just move a little goes a long way!

5. For those totally new to Pilates, how do you recommend they get started and what equipment will they need?

Pilates can be intimidating for a lot of people. The equipment looks very intimidating and mat work sometimes looks so much easier than it is. But I always tell clients that come to do Pilates or Barre, give it at least 5 times before you judge the class. It’s OK if you don’t understand or feel everything, but don’t judge it for at least five times. But what I do tell clients that don’t love Pilates, is that Pilates will teach you how to properly execute what you truly do love. Pilates will give you the foundation to any other form of exercising, so it is definitely a must to learn and understand.

I feel like starting on the equipment is an easier way to introduce them to the work. If they lack the body awareness and connection, the mat work is harder. With the equipment, the resistance will “make them feel the move more” and once they have more awareness it is sometimes easier to then move them to the mat. But this may vary depending on each client.

Sign up for online classes with Natalia on her website nvpstudio.com and follow her on Instagram @nataliahaigler for daily Pilates movement inspiration shared from her studio in Puerto Rico.

Mechanical Engineer Ryan Almeida solved his back pain by designing new foam roller

Ryan Almeida is a mechanical engineer who enjoys solving problems. So, when he began experiencing back pain due to many hours of desk work, he used his product design skills to create something that would alleviate his pain. He learned about foam rolling, began practicing it regularly, and soon Roller Fitness was born. Ryan’s line of Infinity Rollers are available in different densities for different self massage preferences, and he’s also developed a Mini Foot Roller to alleviate foot tension. Read on to learn more about Ryan’s journey to relief from back pain and how his company Roller Fitness is helping people prevent injury, alleviate pain and recover faster.

Tell us a bit about your background, career and inspirations. Why did you create Roller Fitness?

I'm a product designer.  I went to CU Boulder and Carnegie Mellon for Mechanical Engineering and I work full time at a DNA sequencing company alongside Roller Fitness. I enjoy solving problems I find interesting.  My back pain was a huge problem that I worked on from 2014-2016, so I started  Roller Fitness to share what I created and learned during the process. 

 What have you learned about ergonomics during the process of bringing a foam rolling product to market?

I've become a lot more in-tune with my body.  At the start of this journey my back would hurt and I didn't know why or what to do about it.  Should I rest, exercise, or ignore it? I learned how my slouched sitting at a computer all day (doing my engineering work) was creating muscle imbalances and weaknesses, which distorted my posture and ultimately created my back pain.  I've learned how to release muscle tension to be able to do proper corrective exercises.  I feel much more empowered and in control of how my body feels and that's reassuring.

Are there any ergonomic products such as a desk, chair, tech accessories or other equipment that you use or recommend? 

 I've tried the standing desk and padded mat, they are nice but I don't find myself using them consistently; I guess I'm just used to sitting.  One thing that has made a big difference is a large monitor (32") pushed to the back of my desk.  This keeps my head up and saves my neck and back compared to being hunched over a laptop.

What are some ways of using the foam roller that you recommend most? How often should people practice foam rolling?

Laying over the roller (placed just below the shoulder blades) with a pillow supporting your head, arms out to the side, and just BREATHING.  Deep breath in, deep breath out for 60 seconds.  No rolling, no movement, just breathing at first.  Every person has different muscle imbalances but this seems to always be needed and a crowd pleaser.

As for how often, it really depends on your goals.  I'm a proponent of several times a day just for 2-5 mins to reset.  When I need to get deep into the muscle layers or really want to shut down, say before bed, I may roll for 20-30 minutes but that's on the long side. Start slow if you are new to foam rolling. You can be sore the next day just like a hard workout.

Tell us a bit about the difference in foam densities of the Infinity Roller options as well as your newer product, the Mini Foot Roller .

The Infinity Rollers come in three different densities -  soft, standard, and firm for different starting comfort levels.  Everybody's touch sensitivity is different when it comes to massage. Some like a light Swedish massage and others prefer a deep tissue massage?  As for the Mini Foot Roller, that was created for people that stand on their feet all day vs sit all day.  Our feet bear our weight and releasing the tension from that stress feels amazing.

Shop the Infinity Roller at www.roller.fitness and follow @rollintofitness on Facebook and Instagram for Ryan’s tips on how to foam roll to relieve tension and pain in the body.

Katharine Jemmett - Classical Pilates Instructor in Surrey, UK

What has studying Classical Pilates taught you about ergonomics?

It has taught me that the mind & body need to be connected in order to move well, and that sensory feedback is vital. The feet will feed back to us where we are placing our body weight. By working with the sensory, we have the ability to challenge habitual movement patterns and bring about change. This is incredibly empowering to those in pain and/or whose movement patterns are not working for them.

 And this is exactly why I love my work, it makes a difference. Classical Pilates is available to all, no matter what age, size, shape or fitness level. We simply need a mind and a body and the ability to connect & listen to the two.

How has the pandemic affected how you practice Pilates and engage with students?

My own self practice has pretty much remained the same, although I do now need to focus on ‘release’ much more as all of my teaching is now in front of a screen!! However, teaching my students and clients is completely different!

Before the pandemic, the majority of my teaching was at my studio, where I worked 1:1 or 1:2. Very hands on and in close proximity to my clients.

Since March 2020, all of my teaching went online. It was a huge change and a huge adaptation. Although I had already been teaching some clients online around the world, it was still the minority.

I had to find new ways to teach without being hands-on, find new ways of communicating verbally & using my own body much more to demonstrate the energy of the work.

Many of my existing clients were not keen to see themselves in front of a screen i.e. on Zoom, so I decided to record my teaching to build up a library of content to give clients the choice of working either ‘live’ or via the recorded training option. This way of working could be viewed & practiced without a camera, and repeated as many times as they wanted. My Recorded Training can be found here: https://sellfy.com/ksjbodycontrol/

Many instructors were also struggling with adapting to online teaching and their businesses were suffering, so I began to offer Instructor Mentoring as a way to support them with the change. This has continued to grow both from a business mentoring perspective & also helping Instructors deepen their knowledge & understanding of the Classical Matwork Repertoire. My Instructor Mentoring information can be found here: https://sellfy.com/ksjbodycontrol/p/ao4bqf/

 When you’re not practicing/teaching, what types of ergonomic products such as a desk, chair, tech accessories or equipment do you regularly use at home to keep your body in alignment?

I have always used a sitting wedge when at a computer as this keeps me over my sit bones, and helps prevent rolling the pelvis posteriorly and collapsing through the front of the trunk.

The height of the chair has always been important too, so ensuring my pelvis is above my knees, again as above to enable me to find my sit bones and create an elongated spine.

Since finding Venn, of course the Venn Air Chair is an absolute must, as it keeps me moving and prevents sinking into the joints.

Venn Founder Tyler Benner has also introduced me to Pranamat; when taking a break from editing videos, I can stand, & use the sensory of the mat to create neural stimulation via the feet to keep mind & body connected & active.

What advice would you give to professional people who are trying to avoid sedentarism during the pandemic? What are beneficial movements you recommend for desk workers to break up their day?

I am now offering bespoke packages to businesses & independent professional people to bring the fundamentals of Pilates into their working day. With so many now working from home, whether lounge, dining room table, or bedroom, the workplace has changed dramatically, & stress levels day to day have increased tenfold.

I offer a free initial chat via Zoom to get an understanding of their working day, place of work & type of work involved, stressors involved, & put together a package to include any of the following:

•     Advice on how to sit well & adapt to their new working environment.

•     Provide regular live instructional sessions (either to groups within a business or individuals) via Zoom to teach Pilates based movement strategies. These can include specific exercises to combat the nature of their day to day work, and ‘release’ work to counter stress and ‘undo’ the forwardness of the day.

•     Provide pre-recorded training sessions including any or the above, in the form of short instructional Pilates flows to integrate into the working day, post work stretches to rebalance, or full Pilates workouts specific to the nature of the job involved.

•     Each of the above is dependent upon budget, and tailor made to the needs of the individual or business concerned.

Please see full details of my Pilates At Work here: https://www.ksjbodycontrol.co.uk/pilates-at-work

For those totally new to Classical Pilates, how do you recommend they get started and what equipment will they need?

Classical Pilates is for anyone; all that is needed is a mind, a body, and a mat!

I would always suggest a 1:1 session to get started, and if financially viable, a course of 6 sessions on a weekly or twice a week basis. My 1:1 Training via Zoom can be found here: https://sellfy.com/ksjbodycontrol/p/brr0o5/

 Alternatively, I offer a pre recorded Fundamentals Training Course, which comprises 6 one hour Training Sessions taking the individual through all that is needed to prepare mind & body for the Classical Pilates Matwork Repertoire. Full details of this can be found here: https://sellfy.com/ksjbodycontrol/p/6-week-course-the-fundamentals-the-building-blocks-to-pilates/

Thereafter, I offer weekly Classical Mat Classes either Live via Zoom: https://sellfy.com/ksjbodycontrol/live/

Each weekly class is recorded & uploaded onto my Training Page), & this can be found here: https://sellfy.com/ksjbodycontrol/classes/

This is how I recommend working; it ensures the fundamentals are understood & more importantly felt, which then paves the way for you to get the most from any movement discipline, & indeed the joy of the Classical Mat!

I offer a free 30 minute chat via Zoom to see how I can help & support you. This enables me to meet with you wherever you are & together we can look at appropriate options of training. 

Interested in working with Katharine? Contact her at: 

• Email: katharinejemmett @gmail.com

• Website: https://www.ksjbodycontrol.co.uk

• Instagram: https://www.instagram.com/ksjbodycontrol/
  

How does a world class photographer stay fit?

This year, award-winning ad photographer Sean Rice completed his first marathon, made the Lürzer's Archive list of 200 Best Ad Photographers Worldwide, and made some major health adjustments. Read on to find out more about Sean Rice’s health journey and how he’s adapted to life in 2020.

How has the way you think about ergonomics and movement changed for you in 2020?

I’ve definitely become more active around my house this year. I do 30lb rack carries walking from one end of the house to another just to burn calories. Due to the wildfires and the pandemic this year, sometimes that’s the only way to get something done to keep active. I work with a trainer through the app True Coach. I do everything I can to work out and exercise and make the best of being indoors.

I probably would have kept running if not for the pandemic. I had issues running with mask on and cycling with a mask on. This year I got a bed that lifts your feet and neck. I spent $10K on it and it’s helped with sleep tremendously.

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I take strategic breaks from work. I have ADD, so frequent breaks can get problematic. I put hard stops on my daily calendar. Several weeks ago, I started doing intermittent fasting and this week I started doing 18-hour off 6-hour on fast.

How do you position yourself while you’re doing desk work?

I alternate between a Venn Air Chair and a Herman Miller chair.

Tell us about some of your most physically challenging shoots. How do you think about ergonomics while you’re operating photography equipment in a difficult position?

I’m always changing up my positions and equipment settings. If I stay too long in one position, I get stiff. I try to always be changing.

I’ve had my back go out during a shoot. I’ve hung out of the back of a van or SUV, holding my camera out in front of me 3 inches off the ground and bouncing all over the place. It’s very physically challenging when you’re going really fast or off road. One shoot at the end of the day I went to grab a drink out of an ice chest and my back was just done.

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Any plans for additional competitive events following your marathon?

I’d like to do an LA to San Francisco cycling trip, but the pandemic has made it hard. At this point in time, it’s about staying not injured, cutting weight and being physically in a state of perfection without injuries. This is probably the first period of time that I’ve been able to exercise consistently and keep in shape without being sore and in pain anywhere. To get to a competitive athlete level you have to suffer a bit to get your edge. After the marathon and losing 3 toenails, I was done for a while.

What type of shoes do you wear?

I rotate footwear depending on what I’m doing (exercise or casual). I use New Balance for exercise and Perle Izumi for cycling.

Check out Sean’s amazing work on his website and Instagram feed, and check Sean’s plant-powered marathon training journey here.

Elite runner Dr. Mark Cucuzzella discusses the biomechanics of running

Dr. Mark Cucuzella MD FAAP is the author of Run for Your Life and a Professor at West Virginia University School of Medicine. A competitive runner for over 35 years, Dr. Mark has more than 100 marathon and ultramarathon finishes, and has won the Air Force Marathon twice. He designs programs to promote healthier and better running in the military with the USAF Efficient Running Project. Mark has presented running workshops on over 50 military bases in the last 10 years, and he is also the owner of Two Rivers Treads – A Center for Natural Running and Walking in his hometown of Shepherdstown, WV. Mark is considered one of the world’s leading running doctors, and his pioneering work has been featured in the New York Times, NPR, Outside Magazine, Running Times, Runners World, Air Force Times, the Washington Post, JAMA, and other medical and media outlets.

Tell us about your best experiences as an elite runner. How did learning to run barefoot/in sandals change your understanding of biomechanics and gravity's impact on the body?

My best experiences as a competitive runner are the people I have met through travel and teams. In the Air Force we traveled as a team and this made it fun as we always had friendly competitions with other nations and other branches of the armed services. I still keep in touch with many of these friends.

Barefoot and sandal running forced me to slow down and learn how to minimize the impact forces of the ground. You must learn to land softly running barefoot and this translates to when you put shoes on. I have run up to 50 mile races in thin sandals.

What are the most important aspects of biomechanics and posture that runners need to be educated about?

Good posture and breathing are the foundations. Without these your body can't run with spring and relaxation.

What would you say to someone who feels running barefoot or in sandals is too intimidating or not accessible to them?

Just start with walking. This will help strengthen the foot and also add balance and enjoyment and maybe one day transition to very short runs mixed with walks.

What ergonomic product(s) would you recommend to elite runners as well as regular activity level people for better performance and injury prevention?

A stand-up desk for sure as well as a Venn Air Chair.

What movements and stretches do you recommend people do every day? Are they different based on type of work and activity level for each person?

This is very individual but the place most people have tightness is in the hips and in the ankles and Achilles tendon regions.

“Good posture and breathing are the foundations.”

With so many people shifting to working from home this year and many large running events cancelled, how do you recommend runners and desk workers stay motivated and incorporate more regular movement into their lives?

Getting outside and active is the best thing that one can do for their mind and body as well as to reduce the odds of getting a severe infection when exposed to COVID-19. This builds our resiliency and immune response so take the time to do it or you likely will pay the price later.

Chiropractor Dr. Seth Hosmer's approach to ergonomics and movement

Dr. Seth Hosmer of Hosmer Chiropractic Health is an experienced chirpractor, trail runner and triathlete. At his unique practice in Portland, OR, he helps patients with pain and flexibility issues by going beyond the usual chiropractic adjustments and working with them to find the root cause of their issue. Oftentimes, this means addressing soft tissues and movement patterns (or lack of them) in the patient’s lifestyle. Read our interview with Dr. Hosmer below to hear about an experienced chiropractor’s approach to solving pain issues and adding more movement to daily life.

How do ergonomics and your work intersect?

 Being aware of ergonomics is essential to what we do at all times. Whether you’re talking about a desk or computer or a setup or adjusting a bicycle - ergonomics matters.

Whether you call is ergonomics or just living life, ergonomics needs to be as good as it can be.

 What are the most important aspects of ergonomics that people need to know about?

 First, sitting posture. A lot of people this year are working on their couch or kitchen table, and then watching TV. Doing this 8-12 hours a day.

For athletes, sometimes they’re worse than regular folks because they are so tired from their workouts that they look forward to sitting and then they sit for long periods. They fall into a trap where they think they’re active for so much time they think it counterbalances sitting for prolonged periods. It’s not. Sitting for long periods is an early risk factor for mortality. Even if you’re an athlete, you still can’t get away with sitting for long periods of time; it’s still bad for you.

 Secondarily, standing posture. The real enemy is not the posture, it’s the fact that you’re not moving. The body is made to move and any time you hold a fixed position for an extended period, it does not promote health.

 Ideally, you should be moving all the time because that’s what it’s designed to do. Specific changes happen in the joints and ligaments if you don’t move them. The number one thing is to move more.

 What ergonomic product(s) do you recommend to people you work with?

We usually recommend elevation desk that goes up and down. They are relatively inexpensive and come in different sizes that can be transported almost anywhere. We want people to have the choice whether they’re sitting or standing. We want you to be moving around a bit ant not stuck in one place.  Along with that, make sure you have a as big and good a monitor as your can so you’re not being drawn into a poor neck position.

One of the coolest products we’ve come across is the Hyperice vibrating foam roller - it’s really good at mobilizing stiff joints and muscles. Athletes need a way to recovery quickly. It greatly accelerates the speed at which that can happen. Standard foam rolling can be painful. Vibration helps break through quicker.

 What movements and stretches do you recommend people do every day? Are they different based on type of work and activity level for each person?

You can have movements for specific conditions but 10 things wed love to see everyone doing, especially this Banded Shoulder stretch (video #69.)

With so many people shifting to working at home this year, has your practice changed in terms of the needs and pains people are experiencing?

Yes, we’re seeing lots more neck and shoulder pain from relatively poor ergonomics and fixed postures. We’re seeing a lot more TMJ cases -  a lot of people clenching their teeth because they’re experiencing more stress. We’re seeing a lot more thoracic or brachio-plexus problem because their neck and shoulders are so tight, and a lot of lower back issues. People are just stiff all over because their gym is closed and they’re not moving as much.

Other the other hand, it’s been a great opportunity for some people because they can get in for treatment, wear sweatpants and loose fitting clothes that allow them to move more and make some new habits.

The vast majority of problems we see is lack of good movement. Move more move better and you’ll feel better.

Hosmer Chiropractic’s extensive video library is chock full of helpful information and recommendations for healthy stretching and movements that anyone can benefit from. Be sure to check it out and let us know what your favorite moves are!

Olympic level archer Tyler Martin creates SessionFit app for virtual fitness

Former Olympic level archer Tyler Martin is currently a personal trainer and computer scientist. In 2020, he combined his passion for health and fitness with his coding skills to create Session Fit, a virtual fitness class app that brings live classes to your phone. In the past six months, he’s fostered a virtual fitness community on the app to help others stay accountable for their health while staying connected with their friends during the pandemic. Get Session classes here and read on to learn more about Tyler’s story.

Tell us a bit about your work, inspirations and passions.

I’m a former competitive archer. I trained at the Olympic training facility in San Diego with about 10 years ago. Since then, I’ve been in love with health and fitness. In recent years, I earned my PT certificate, and I currently work with individuals and groups. I’m also a computer scientist and spend quite a bit of time working at the computer.

What does a typical day for you look like through the lens of movement?

I have what I call “home poses.”  If I’m coding, I prefer not to be standing, so I’ll sit on the Venn Air Chair and shift around a lot.  If I’m in thinking mode or taking notes, I will stand up and work on my feet. I sit on the chair about 20% of the time while doing desking work; it helps me as I switch up my positions from standing to sitting. I also like to use my Venn more in daily workouts and especially for balance work. I’ll do plank moves, push-ups or bench presses with shoulders on the ball.

Working from home has been nice because I don’t have to keep shoes on when I’m at my desk. I have pebble mats that I stand on that help to stimulate thought. Typically, I spend a couple of hours in the morning walking around for 20 minutes and thinking.

Most days I teach classes on Session. We have a community of people we've been working out with for about half a year. Because it’s live, other class takers can see what you're doing, and because it’s a small group, it’s very apparent if you’re not there. Having a community helps with accountability around moving your body.

What's something in work or life that you approach differently - philosophically, physically, emotionally-  than others?

Management classes teach you about certain management approaches. At the end of the day every person has their own thing going on. I allow for time to delight people during my day and give them time to chat.

When it comes to ergonomics, I consider myself very deliberate when it comes to setting up the spaces to work in. I’m a big fan of personalizing things and that informs how I view ergonomics and fitness. I built my own keyboard and desk that are ergonomic. We tend to balk at spending money on certain things for our workspaces or home but if you think about how much time you spend on these things - it’s important to figure out what works well for you and invest in that. 

Download Session Fit for iOS and Android and follow on Instagram @session_fit.

Ren Field: Inventor of the Foot Log and The Body Log

https://www.footlog.com/

Ren Field is a Salt Lake City-based inventor of the Foot Log and Body Log massagers, hit products that help to relieve muscle tension and increase blood flow by breaking up the fascia layer surrounding muscles. Field says the company has sold over three million Foot Logs since it launched on February 14, 1988, and purchasers include everyone from pro athletes with grueling training schedules to sedentary office workers seeking relief from body aches.  We chatted with Field to find out why and how he invented the Foot Log and The Body Log over three decades ago. Read his story below.

Foot Log origins

It started with persistent foot aches and pain. Working full-time as a school custodian and part-time as an airport security guard, Ren Field’s long work hours were taxing on his feet. He tried many products to alleviate his pain, but he never found anything that provided relief.

Finally, he decided to take matters into his own hands. He began tinkering in his woodshop to create a solution for himself. “I designed a cylindrical wooden massager covered in 250 small, knobby protrusions on it,” he said. “I designed the cylindrical log to rotate separately from the handles, and I used it to roll the toes, soles, heels, and fallen arches of my feet. Thankfully, this finally provided the stimulation necessary to alleviate my discomfort.”

Field’s colleagues tried his device and soon wanted their own. The constant question, “Why don’t you sell this?” eventually led him to the decision to begin a business based on the product, which he named the Foot Log.

“I quit my airport job, withdrew the $2,000 I had in savings and bought some molds to create plastic replications of the original wooden massager,” he said.

It turned out to be good decision. Before long, Field was selling his Foot Log locally and business was picking up fast. “As business grew, I got connected with an injection mold company to make the components,” he said. “My wife, older children and I assembled the massagers in our basement. We sold between 200-250 Foot Logs each weekend at conventions, county fairs, home shows, and other events.”

High demand, rapid growth

Soon, the Foot Log was featured on the Home Shopping Club’s cable-TV program. Thanks to the exposure, the company began scaling rapidly and sold over 100,000 units in several months. Lacking an assembly team and shipping facilities, Field borrowed some money from a relative and quickly arranged for increased production of the Foot Log components to meet the demand. He hired disabled students in need of work to do the assembling. He also enlisted the help of 20 families in his neighborhood to assemble and box the Foot Logs for shipping.

Footlog is the ultimate foot massager. It is scientifically designed to help with the rigid jarring our feet deal with daily. The Footlog can be used anywher...

The Foot Log and the Body Log today

The Foot Log went on to be featured on the QVC home shopping channel and is today sold through 250 Relax The Back stores. Field says the product is still manufactured in Salt Last City and assembly is still done at schools for the handicapped and neighborhood families, but he has added a shipping operation staffed by employees. The Foot Log’s success also led Field to add a second product to his inventory: The Body Log. It’s 25 inches long, has bicycle-type handles at each end, and is designed for application to any part of the body.

“The products are a hit with workers who spend time on their feet most of the day as well as sedentary workers who are sitting at their desk all the time and not getting blood flow,” Field says. “Using the logs helps to break up uric acid crystals and calcium deposits and increases blood circulation in the area of the body you’re massaging.”

Want to try out the Foot Log and the Body Log yourself? The best place to order is right on footlog.com. Foot Log products come in different bundles and payment plan options, and are backed by a 30-day money back guarantee and lifetime warranty. Watch this video from Ron Jones, Licensed Executive Corporate Wellness Coach to see how you can use a Foot Log to increase circulation to the foot and prevent/relieve plantar fasciitis and heel spurs.

This is a FootLog tool used to effectively treat plantar fasciitis foot conditions.

Katie Boren: Ballet And Balance

Katie Boren is a professional ballerina with American Ballet Theatre with a demanding fitness regimen. She’s also a Personal Trainer, certified by the National Academy of Sports Medicine, and teaches a weekly conditioning class to help dancers build strength and improve balance through cross training. Interested in trying a training session with her? Email her at katieboren1@gmail.com or book through this link.

1. Tell us briefly about your work, inspirations and passions.

 I am a professional ballerina with American Ballet Theatre and a NASM certified personal trainer. I have been dancing ballet for pretty much my entire life and began my professional career 12 years ago. Throughout my career as a dancer, I developed a passion for fitness and cross training. For the past few years, I have been creating and developing methods and exercises geared towards the conditioning of dancers. 

“I’m happiest when I’m moving, sweating, and pushing myself beyond my limits.”

2. We're all about movement at Venn. What does a typical day for you look like through the lens of movement?

My entire day is all about movement. Prior to the pandemic, I would spend 5 days a week in rehearsal. A rehearsal day consists of morning technique class for 1.5 hours and then 6 hours of rehearsal to follow. I would get a cardio workout in before class and would do my strengthening and cross training exercises during a break or after rehearsals. A typical day during this time is quite different but still very movement focused. I wake up and do an hour or so of core and conditioning exercises. I’ll then go on a run for 4-6 miles. After that morning routine, I’ll take technique class via Zoom in my apartment. The rest of the day I’m training clients virtually or teaching group conditioning classes. At the end of the day, I make sure that I properly stretch and allow my body to recover from everything I put it through.

3. Why and how do you use a Venn Air Chair? Where in your home, office or workout routine do you use it?

 I don’t do a lot of sitting, but when I do, I use my Venn Air Chair as a chair. I’ll use it when I’m planning classes for the next day. I also use it in my daily workout routine as there are so many ways to benefit from stability ball exercises. 

4. What are your favorite Venn Air Chair positions and moves?

I love doing advanced plank and pike exercises with the Venn Air Chair. I also use it for bridge exercises that target the hamstrings and glutes. 

5. At Venn, we zig when others zag. What's something in work or life that you approach differently - philosophically, physically, emotionally-  than others?

I’m definitely a very active person. I’m happiest when I’m moving, sweating, and pushing myself beyond my limits. For me, it’s a challenge to allow myself rest or slow down. Learning how to take a proper day off is actually something I have to work very hard at.

Try Katie’s Workout Below

Michael Sylvester: The Magic of the Bicycle

www.bicyclefittingservices.com

Michael Sylvester isn’t just a leading bicycle fit specialist, he re-invented an entire industry’s approach to bicycle fitting. He’s a 20+ year veteran of competitive cycling, a cyclocross legend, and the creator of the Serotta Bicycle Fitting School and Serotta Fit System.

Since the early 1980’s, he’s found joy in helping thousands of cyclists fit, move and feel better on their bikes. Today, he’s the owner of Bicycle Fitting Services in Portland as well as a yoga teacher, and still rides about 10,000 miles per year. Read our interview with Michael to learn more about his inspiring story, groundbreaking work in the biomechanics of cycling, and a contagious passion for sharing the magic of the bicycle that’s connected him with people all over the world and even brought him to the White House.

1. Tell us about your work, inspirations, and passions.

It all started with a bike trip from Portland, OR to Greece. My brother and I put together the idea of riding from Portland to New York, flying to London, then riding through Europe to Greece and spending the winter there. We left Portland on May 1, 1978. It was like going to school – new language, history, art, geography, all coming at me daily. We slept outside, and we used maps (paper maps – no Google back then!) to find the most hilly, difficult routes we could. Whenever there were mountains, we took the route through them. It was an amazing, eye-opening experience.

When I came back to Portland, I was a very different person in terms of thinking about the world and the bicycle. It changed my life and my direction. I got more into bicycling and started racing, and sustained some serious injuries along the way. At one point, I broke my hip in a crash. By luck, I chanced upon a physical therapist who was a yoga teacher. I worked with that same yoga teacher for over 30 years and taught yoga for her for 20 years. All my continuing education in yoga, physical therapy and biomechanics took my bike fitting huge leaps forward.

In 1981, bike fitting didn’t really exist. I knew the standard approach to it was all wrong - simply taking measurements wasn’t enough to properly fit someone to a bike, you had to see how they moved on the bike as well. I was part of a company that created the first fitting school in the US. That was the kick-off of my teaching. It’s been a crazy wild ride of learning and helping people on their bikes and helping them realize their goals. A bicycle is a magical tool. People hear me say that and chuckle, but it magically transformed me. It’s a beautiful tool to gain freedom and liberation.

“A bicycle is a magical tool. People hear me say that and chuckle, but it magically transformed me. It’s a beautiful tool to gain freedom and liberation.”

2. We're all about movement at Venn. What does a typical day for you look like through the lens of movement?

I’m 64 now, and I’ve thrived with movement throughout my entire life. From competitive distance running to becoming a world class bike racer to practicing yoga daily. It’s always been an expression for me that’s critically important.

Because of my belief in the importance of movement, I begin my day with my daily yoga practice which involves different props – straps, blocks, a yoga mat, a Venn Chair and whatever else I need for the particular practice I’m doing.

During the screening process for bike fittings, I have clients move so that I can understand their body. I put them up on a stationary trainer and they ride, and I take pictures of them moving on the trainer, then I share what I see. It’s educational for them. They then do 10-15 rides and come back for a follow-up to see what’s working and what’s not.

3. Why and how do you use a Venn Air Chair? Where in your home, office or workout routine do you use it?

I use my Venn Air Chair during my own yoga practice, my students use it and my bike fitting customers use it too. It allows me to illustrate concepts like alignment and stability, and I use it to illustrate a particular need in a particular client. A lot of my work is educational – introducing a concept and letting people play with it. Rather than just giving them an exercise and saying do this – it’s much better to let them feel and see how they’re doing movement. It’s a nice tool for that.

I work with a variety of ages from young to old. Many of the older people have excessive kyphosis – an exaggerated, forward rounding of the back that happens over time. I use the Venn Air Chair to show them the possibilities and exercises they might do to create more extension of the back and extend it in the opposite direction.

4. What are your favorite Venn Air Chair positions and moves?

My favorite thing about a Venn Air Chair is the awareness of movement it brings. You can’t just sit on the sphere neutrally. You have to engage yourself to sit on the chair. Because of this, it’s a wonderful tool for people to use to gain awareness. By simply sitting on the chair your body has to behave a certain way or otherwise you’ll fall off! It’s a really cool tool to get people to think more globally about their body. In other words, sitting on the chair comes with awareness of what your spine is doing, where your legs are, and what your feet are doing.

5. At Venn, we zig when others zag. What's something in work or life that you have approached differently - philosophically, physically, emotionally- than others?

Looking for good things to come out of adversity – that’s where I zig when others zag.

Some years ago, I did a fitting school for Trek Bikes. I created their fit program and taught it for 3.5 years. At one point during that time, the company president called up my house on a Sunday and asked out of the blue, “What are you doing next Friday?” He told me he wanted me to fly to Washington DC and do a fitting at the White House. So, I spent three days with George Bush Jr. fitting him on his four bikes, riding around the White House with the Secret Service. I didn’t agree with his politics, but as a person, he was one of the coolest people I’d ever met. On a bicycle, he had the energy of a 12-year-old kid.

I have the philosophy that every person that I get to work with is an opportunity to make a connection. Each person that I work with has a unique energy, physical story and emotional story that they bring, and I get to listen to it and experience it and feel it. Our egos make us think that everyone comes to us because we’re really good at what we do. I’m not sure if that’s the case. I think I end up learning as much from my clients as they learn from me. Each person is an opportunity to learn something new.

People say to me, “You’ve been doing this for 40 years, what’s there left to learn?” To that I say, well, everything. Everyone has a totally different way of communicating. How do I convey the ideas that are in the brain in a way that that person understands? You can’t say the same thing again and again. You have to see where they’re at then change your game, your words, your description, your illustrations until they get it. That’s what keeps me going to work every day. It’s an endless loop of fun – just when I think I have it figured out, a new challenge makes me realize I haven’t. My work is about helping people achieve their goals and helping their life to be a little bit easier. Whether you’re the President of the United States or someone just riding to commute to work and back, the bike is a magical tool.