Jessi Stensland - Adventures in Endurance Performance

An Alumni writes...The 10 Steps of MovementU

Thank you Jerry F, San Diego MovementU alum, for putting your thoughts into words.   I thought this was so cool...

The 10 Steps of MovementU

1. Decide to take up sport.
2. Start running with your friends and fall into a group.
3. Smile, laugh, have fun like when you were a kid.
4. Realize you are no longer running, but jogging.  Smile fades.
5. Take MovementU class.
6. Learn to run again.  Smile, laugh, have fun like when you were a kid.
7. Alienate friends when you leave them behind on runs while you smile and laugh with joy.
8. Refer friends to MovementU.
9. Watch friends learn to run.
10. Watch friends smile, laugh, have fun like when they were kids.

MovementU hits TheTriExpo plus ESAs

Excited to be a part of the action at the TriExpo in San Diego this weekend!  Aside from giving two MovementU workshops I'll be hanging with the gang at CycleOps, ElliptiGo, Trigger Point and more I'm sure!  The weekend is topped off with the Endurance Sports Awards Saturday night, kind of like the Academy Awards of endurance sports.  It always lives up to the hype.  Thanks to Active.com for letting me join their stellar crew for that evening.  If you're anywhere near San Diego, come on down! Pictures to come...

...The Clinic Line Up...

Training with Power with ALLEN LIM

Running with CRAIG ALEXANDER

The Time Crunched Cyclist with CHRIS CARMICHAEL

MovementU with JESSI STENSLAND

Time Trial Faster than Ever with KRISTIN ARMSTRONG

Ultramarathon Man with DEAN KARNAZES

Racing Weight with MATT FITZGERALD

Open Water Swim Clinic with JIM VANCE

and more...

The MovementU Menu

When I sat down and wrote the full-day curriculum for MovementU's  first workshop SWIM BIKE RUN Movement Efficiency and Performance held this past fall, it was obvious to me that I not only wanted to provide food, but that NUTRITION had to be included in the experience.  From the moment participants step in the workshop MovementU aims to exemplify how to feed the needs of the body from the inside out. 

By following a few basic nutritional rules for health and performance, I created the Fall 2009 MovementU Menu: 

Eat colorful, less-processed, nutrient dense whole foods,
in smaller, balanced meals throughout the day. 

During the day it is ideal to keep adding "fuel to the fire" as Mark Verstegen points out in Core Performance. I also recall nutritionist Sunny Blende explaining that the body would love to have 4 calories per minute.  Not realistic, but if you think in terms of the shoot-for-the-moon-land-among-the-stars idea, it helps put things in perspective. Ideally you would eat upon waking up and then eat a mid-morning snack a few hours later, and certainly before and after a morning workout if you were to do one.  At MovementU, water, bananas and a variety of organic energy bars are always on hand.  Additionally we serve a post-workout, mid-morning snack around 9:30am and lunch between noon and 1pm.  Each meal is individually created  and packaged for each participant, using many organic nutrient dense whole foods.

We kick things off with a workout first thing in the morning.  After workout participants get a break to change clothes and have their post-workout, mid-morning snack:

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Yogurt Parfait

• 3/4 c Organic Fat-Free Plain Yogurt lightly sweetened with agave nectar.
  
• A few slices of kiwi
• A few slices of tangerine
• Scoop of Organic Pumpkin Flax Granola 

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Shortly thereafter, class reconvenes with students that are happy, fed, content and ready to focus.

Lunchtime is another treat...

Red Pepper Hummus Wrap and Quinoa Salad with Lime and Fresh Mint

I knew I had to make a balanced meal, but I also had a budget to stick to.  The budget would not allow me to buy "clean" meat, so I opted for a high protein grain called quinoa to supply the majority of the 20g of protein. I realize that when most people think of lunch and certainly sandwiches, they think of meat.  Most people at the workshops would not be those that would opt for the hummus veggie wrap over a chicken or turkey sandwich, but I thought it wouldn't kill people to try something new, and might even inspire them to try something they'd never tried and see just how good it might taste.  I wasn't afraid to try!  And that's exactly what happened. We had many first time triers of everything from agave nectar to kiwi to hummus to quinoa and according to their testimonials, they loved it!

Recipes are below, but first, a few quotes from participants:

"That was definitely tasty!!!   They achieved a level of awesomeness I thought impossible for something not containing bacon and/or carnitas!"  - Peter B

"I want to thank you for personally preparing our break and lunch menu!  I've never had an instructor do that before in ANY clinic that I've attended over the years.  It really shows you care for us." - Gerry F

"I really enjoyed the personal touch of the meals. If we were at a place and those choices were available, I would not have chosen them. However, I really enjoyed trying new foods. I expanded my horizons in a different way. It tasted very good and fresh." - Gerald J

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Red Pepper Hummus Wrap

• 1 Whole Grain Wrap
• 1/4 C Red Pepper Hummus spread evenly on the wrap
• Layer of sliced, raw red bell pepper
• Layer of sliced, raw cucumber
• Handful of baby spinach spread evenly on the wrap
• Roll and go!

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 Quinoa Salad with Fresh Squeezed Lime and Fresh Mint

**Thank you Gluten Free Goddess for the recipe!  To see the original, click HERE.

I modified it a bit...  

• 1 cup dry quinoa
• 2 tablespoons extra virgin olive oil
• Juice from 2 limes
• 2-3 fresh mint sprigs, leaves removed and chopped
• Sea salt and fresh ground pepper, to taste
• A handful of sweet and ripe cherry or grape tomatoes, quartered.

Cook the quinoa and add the rest of the ingredients.  Voila!!

Makes 4-6 servings.

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Try them for yourself!!  I'm in the process of creating the 2010 MovementU Menu.  Yum!

Interview // The Stay Tuned Report

It was a pleasure having Brian Brode both as an Ironman athlete and as a journalist at MovementU in Dallas earlier this month.  He wrote about his account here for the Examiner and now has  created a very cool insider's perspective from the workshop with audio sound bites and all in his latest Stay Tuned Report: Episode 59 on 12/23/09. Thank you Brian!  [Wow - I'm still talking too fast at times.  How do you all keep up with me?  I can't even keep up with me!]

Here's the skinny:

This is an insiders view of professional endurance athlete Jessi Stensland's MovementU day-long clinic.  Listen as Jessi teaches how to prepare muscles for injury-free performance. 

Click the ITunes icon to the left to connect to iTunes and listen!

One Racey Woman's Story

I had the pleasure of working with two Racey Women at MovementU New Jersey.  With permission, I'm forwarding an article that appeared in their latest newsletter, written by Mary Sue Henifin about what she's experienced since attending MovementU.  Go Mary Sue!!!

How I Learned to Stand Up For Myself and Stop Slumping

As a life long slumper, I skulked around, with terrible posture, belly sticking out, shoulders forward, stiff neck, feeling cramped and out of sorts -- a  weak way to face athletic endeavors let alone the trials and tribulations of daily life.  I was terrified when I signed up for Jessi Stensland's Movement U workshop --  afraid that I would not be able to keep up with highly trained participants, but I had a great time, and was inspired to commit myself to changing my posture to a position of core strength whether I am training, at work, or any place else.  Jessi taught us what she calls the pillar -- pull belly button in, pull down ribs in front, lift up through the head, engage the lats and initiate movement from the glutes. It feels totally different. Try running by locking in your pillar, and taking each stride by activating the glutes.  The upper body stays quiet.  I feel faster and stronger, with more endurance. 

Stensland starts her Movement U workshop by explaining that developing core strength is essential to all athletic endeavors -- including proper positions for the swim, bike, and run during triathlons.  She teaches exercises to strengthen the body's "pillar" for "prehab" to prevent injury, and to allow peak performance.  During the workshop we learned to "lock in" our pillar strength before swimming, biking or running.  To properly do so, many of us need to work on upper spine flexibility, that gets in the way of utilizing proper posture during swim/bike.  We practiced running barefoot on turf at the workshop, which leads naturally to proper foot placement.  This was really fun -- I haven't run barefoot since I was a child. 

Participants in the Movement U workshop were at every level -- beginner to serious triathlete.  As a 55 year old woman I am just  beginning to take myself seriously as an athlete in training, and I felt totally welcomed as I talked to everyone in the group.  My journey has been slow, starting with lifting weights, then two years ago training to walk a half marathon, and then this year training to climb Mt. St. Helens, and participate in two sprint triathlons.  As part of the process I have lost 70 pounds, and found a great group of women to train with through Racey Women.  Now I want to train to run a 1/2 marathon and improve my performance in a sprint triathlon next year.  Key to this is strengthening my core -- my pillar.  All of this has  changed my outlook on life.  I see myself as a woman athlete -- I may not be that fast, but I am strong, and I can improve as I train. I am inspired by those around me, and I try to help those who are newer to training than I am. 

At Jessi's workshop I learned that I always need to start with my posture -- no more excuses.  Since the workshop, I have been practicing applying pillar strength -- while running 4 miles on Sunday, while at my spin class, swimming, during yoga, when I lay in bed at night before going to sleep.  After the weekend, I e-mailed Jessi, "Everything really great! Very inspiring class.  Really changed my attitude -- just do it (stop slumping) but be patient, because the changes could take me a longtime."  She responded -- "be patient but not too patient." 

Mini-MovementU // Inland Inferno Tri Club

Spectacular time with the crew from the Inland Inferno Triathlon Club tonight who, by the way, are one of the few that sport my same colors...fiery orange and red!  Mini-MovementU has been a hit.  Its a little bit of this and a little bit of that...that gets people thinking.  One of the highlights is taking people through the One-Minute Movement Prep.  Three club members gave a great effort as you can see below. It's never hard to find weaknesses in the athleticism of endurance athletes. MovementU's out to change that!  If you'd be interested in having a Mini-MovementU or a full MovementU experience for your group, please let me know! 

Solis Performance // The MovementU Experience

Had the awesome opportunity to work with the coaches and a number of athletes from Solis Performance Training who attended the inaugural MovementU session in NJ.  Kevin and Michelle Cook wrote about their experience.

On Saturday, October 24, a large contingent of Solis Athletes attended Jessi Stensland’s Movement U.  We  all  left in awe.  By Jessi’s own admissions the ideas and concepts taught are not earth shattering or ground breaking.  In fact they are in some ways minimalist, in that most can be performed without  the  use of equipment, or at minimum with simple implements.  In that we were taught how to go back in time, re-think and were provided the tools to re-train our bodies, to performance efficiently and injury free.

The greatest compliment I could give was that on the way home in speaking to a client who attend she said, “so were going to start this on Monday, right?” continued...

Radio Interview // The Simon Gowen Triathlon Show

Got in studio with Simon Gowen and Tim Bomba (both members of LA Tri Club, triathletes,  among MANY other things) earlier this month.  The show was a blast.  Talked about how the principles of MovementU will make Simon the athlete he knows he can be!! I tried to keep up with their wit, but it was tough...I'm working on it!  

It was a treat to find out that Born To Run author Christopher McDougall was on the show as well.  I'm currently reading his book and I'm in awe of how he has articulated some very very important points when it comes to the body, how it moves and its natural born application to running.  Fun chatting it up over the airwaves!! 

To listen to the program click HERE.

Interview // What is MovementU?

Thanks Pete Williams for having me on The Fitness Buff Show!! It's the first official interview I've done about MovementU...and no one better to do it with.  Pete is the co-author of Core Performance, knows where I'm coming from, knows where I'm going with it and therefore asked great questions that I feel really capture the essence of the MovementU movement.

From the website:

Professional endurance athlete and movement specialist Jessi Stensland has created a powerful new series of workshops designed for endurance athletes to move and perform better. Jessi has been mentored by Mark Verstegen and his Core Performance staff for five years and is now applying that powerful program, along with her own experience, into a day-long workshop for endurance athletes. She shares that program with us in this show.

Click HERE to go to website and listen or simply click below:

Q + A // What would I gain by attending MovementU?

Got a question yesterday from someone and I thought I'd share my answer.  I realize that what is covered in MovementU's first class is very unique to some and I'd like to do all I can to help people understand the relevance and significance of what it offers.  

NOTE: If you have a similar question with regards to MovementU Swim Bike Run 101 and your own goals in life or in sport...please email me...I'd love to tell you how MovementU is relevant to you!

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QUESTION:   I am a 60 yr old male. I have run Half Marathons and enjoy cycling but dont' like the swimming part. I'm not about to win any type of races but would like to improve my body which at times slows down and I do gain weight. What would I gain by attending this class?

ANSWER:   Hi! Great question!

This is a unique class – that is for anyone of any level with any goal. It’s about learning all the ways in which the body would like to be challenged so that you can get the most out of it with the time and effort you spend in life and in your sports.

For you it might be gaining an understanding of how to maintain injury resistance as well as being stronger and leaner.  If you like numbers, it will also shed light on how to increase wattage on the bike and decrease time per mile in the swim and run, by learning how to get the body moving more efficiently and therefore powerfully.

I've experienced first hand that when the body gets what it needs to perform, it looks better, feels better, and every sport becomes way more fun because the body is way less stressed during activities.  I've also learned that it takes no more time, and usually less time, to do this.

What does the body need?  Well think about something as simple as a running step. When you land everything matters:  what did you eat that day (do you even have energy to BE putting one foot in front of the other); how much mobility do you have in your hip (is it mobile enough to lift your knee enough for the proper running mechanics to set you up to place the foot back down underneath you and create the most force for your effort?) Then there is the strength in your muscles, but how much you get out of that also depends on how much stability you have when you land, and also the elasticity of the muscles (how coordinated and effortlessly can you ‘change the direction of force’ once it hits the ground.)  So you’ll learn how all of these work together, and how you can challenge them, in anywhere from a one-minute movement preparation before your workouts, to a full workout session.   By tapping into everything your body has to offer, properly, you’ll feel better and be leaner.  You'll gain a better understanding coupled with solutions to get it all done. Part of the class will be about HOW you integrate that into the time you have to spend on your training.

Even better, we’ll be reviewing proper running, biking, swimming mechanics in terms of movement efficiency.  Here you'll find out out how you can be a better swim, bike, and runner, before you even get to your swim, bike, run training.

So that said, it goes back to the basic mission of MovementU:  You’ll enhance your understanding of the body, and understand better how to have it live/work to its full potential – which means injury resistant, more efficient, and way more FUN!!!

It really does open eyes and change lives – It did for me – and I’ve seen it over these years that I’ve worked with people whether it be for 5 minutes or hours.

Hope that helps...and hope you’ll join us!  : )