As promised, I’m sharing the top tips and takeaways from the 14 IDEA World presentations I saw. If you weren’t there, hopefully you can benefit from some of the things I share. If you WERE there, I’d love to know what sessions you went to and what your top takeaways were!
DON’T READ THIS ENTIRE POST.
Or you may die of old age trying. I don’t want you to waste your life like that. Just pick out the ones that interest you. These links will take you DIRECTLY to a specific section.
- Opening Ceremony Keynote
- Why Your Personal Story Is Your Most Valuable Asset*
- Becoming a Social Media Star*
- Integrating Running Technique Into Training*
- Food as Fuel!
- Nutrition for Performance
- The Eight Essential Daily Habits of Happiness*
- Enhance Your Athletic Potential
- Use the Glycemic Index to Fine-Tune Your Diet
- Strategies For Effective Personal Training
- Yoga I.S. and the Hip
- Making “Healthy” Sexy
- I Q U DO: The Art of Intelligent Coaching
- The Attitude Effect*
*These were my top 5 favorites.
Opening Ceremony Keynote
Presented by Bo Eason
A more dynamic and mesmerizing speaker I have NEVER seen. Before this I had no idea who Bo Eason was, and now I’m totally smitten. Within his hilarious story about going from the smallest/youngest of 6 kids to playing in the NFL, he demonstrated three key points to us about how to succeed.
We must know our personal stories and how to communicate them in order to be successful. This is the heart of human connection. Here are his main points:
- Personalize Your Story. The more personal, intimate, and vulnerable your stories are, the more universal they are and the more impact they will have on others.
- Physicalize Your Story. Your body is your best tool for expression. Learn how to use it to enhance your story. People will be mesmerized by your movement.
- Generosity. Give all of yourself to what you do. You will stand out above the rest if you make the decision to give more than others are willing to give.
Why Your Personal Story Is Your Most Valuable Asset
Presented by Bo Eason
Floored by the keynote, I changed my afternoon session plans in order to attend Bo’s session. More Bo is more Better! If you read the above section, you know basically what this was about. A few key points I can share and still be concise:
- Whoever tells the best story and impact people emotionally will be on top.
- When speaking to an audience, always start in the middle of a story to draw them in. Don’t introduce yourself and thank them for coming. BORING!
- Get into “perfect expression condition” – the ability to use your body movement to be congruent with your message. Move like an animal!
- Great moments/stories start at the bottom. Start crafting your story by asking yourself, what is your most embarrassing moment?
- Vulnerability is your power. Most people protect themselves and don’t take risks. Your willingness to be vulnerable and risk going for greatness, will set you apart.
Read another perspective on Bo Eason’s presentation at LiveFromLaQuinta.com!
Becoming a Social Media Star
Presented By Cassey Ho of Blogilates
I know this is what most of you want to hear about! I’m not into pilates nor do I know much about fitness stars on YouTube so Cassey was new to me but oh so fun. She’s very very girly but in a likable way. As an established social media star with a foot in fitness and another foot in fashion, some of her tips and recommendations were a bit biased. Aside from that, she shared a lot of great gems and she was very generous, just like Bo talked about.
She was adamant that being “you to the max” was the most important thing you can do. This is why she sings the praises of YouTube: it is a great way to CONNECT with others and really show who you are/tell your story.
She shared her process when posting new content. The first 24 hours after posting are the MOST important.
- After posting she makes herself available to respond to comments immediately.
- She then starts sharing her post through all social media channels:
- On Twitter with a link and an invite to talk to her in comments.
- On Tumblr with a similar message.
- On Facebook by sharing an image or screenshot of the video and then just including a link on the image description. Facebook doesn’t like content that links away from Facebook so if you upload a photo instead of inserting a link, you’ll get more traction.
- On Instagram with another image. She is against overkill on hashtags. She unfollows people who hashtag everything.
- She takes time to appreciate her follows and “share the love”.
After her presentation I asked her a few questions about gaining followers and time management on creating content. Her advice was:
- It is always worth taking the time to create quality written/visual content. Always put your best out there. This is your brand and your story. Love it and share it well.
- Don’t go around asking anyone and everyone to follow you on social media channels. Engage people and let them choose to follow you if they’re interested.
- She also told me to go home and unfollow everyone I had followed out of guilt. You know, people who come to my Facebook page and say, “Hi Running Hutch, I liked you, please like me back!” Unless you are genuinely interested in what they are doing/saying, you are not obligated to follow. This just creates noise in your life.
Integrating Running Technique Into Training
Presented by Nick Winkleman of Athletes Performance
LOVED THIS SESSION. Maybe my second favorite speaker – but I’m biased. He was talking about running! He talked about sprinting technique, showed great video clips, and taught us about making running accessible to all. After all, our bodies were designed to do it! Sometimes fixing a postural or mechanical flaw can reduce or remove pain entirely.
- Impact in running isn’t the problem with running or the reason some have pain. The problem is with how our body is absorbing that impact: often posture issues.
- Heel strike issues are less important than making sure your foot contacts the ground underneath your body and not in front of it.
- Static stretching of muscles prior to running isn’t good. You want muscles to be stiff and springy. Dynamic stretches like jumping jacks are best. Things you can stretch are joints like ankles and hips, or upper body like chest/thoracic.
- Runners don’t need plyometrics will full range of motion, like a deep squat. Save full ROM for weight lifting/strength training.
For the second half of the workshop we did running drills and learned good cues to give. I did the drills even though my foot ached. Oopsie? At the VERY end, he gave away two IDEA medals and I “won” one by answering a question (“What is my last name?”).
Apparently these little medals are a big deal. I got congratulated several times when people saw me wearing it. This medal gained me entry to a special ceremony in the Expo Hall, and an opportunity to win a spa vacation for two. However, I wasn’t able to attend this ceremony because I was having an IDEA Inspired Advisor meeting and talking about exciting things for next year!
Food as Fuel!
Presented by Sarah Mirkin, RD
This was a pretty basic session and I only came away with a couple interesting thoughts.
- Active people are hungry every 2 to 3 hours. In other words, my husband needs to eat more. (I know you’re reading this. Eat your lunch).
- Most of us who know how to make good food choices don’t because of emotional reasons and/or stress related reasons. Food isn’t a purely logical thing for us.
Nutrition for Performance
Presented by Athletes Performance
In the Expo Hall, this was a short presentation on the Healthy Cooking Stage. Two presenters from Athletes Performance talked about sports nutrition. Highlights:
- Every time you eat, it is a chance to improve your health/performance.
- We eat an average of 1,825 meals/year. That is 1,825 opportunities to upgrade your life.
- Simplifying nutrition can be helpful sometimes. Rule: Eat 3 colors of real food at each meal.
- Post workout recovery meal is the 2nd most important meal. The sweet spot is within 15 – 30 min. after exercises. After 30 min. results exponentially decrease.
The Eight Essential Daily Habits of Happiness
Presented by Will Marré
Good speaker! I went even though I was worried it might be some hippy-dippy inner-peace speech, but it was much more scientific and logical – and Will did a great job with applications for fitness folks. Very motivational.
- Work like a genius. Play like a child. Love like a puppy.
- Multi-tasking is NOT king. It is stressful to your brain, causing you to release dopamine, and therefore giving you a false sense of confidence.
- We need connection with others (eye contact, handshake, sex) to release oxytocin in our brains = happy brain. Also, fake smiles release dopamine. Smile more, dammit!
- And finally, the 8 habits in brief:
- Good Morning Harmony. Think of one thing you are grateful for every day.
- Flow Your Mind, Stretch Yourself. Take 2 min/hour to stop, stretch, and reflect.
- Turn On Your Superpower. Spend 20 min/day doing something you love.
- Work Like A Genius. With 6 hours of productivity, you need a smart schedule.
- 5 Star Collaboration. Based on his TRUE BAM diagram.
- Life is A Gym. A 3 PM nap or exercise will bring oxygen to your brain.
- Making True Love. Spend 2-3 hours each evening deepening your relationships.
- Flourish, Rest, Recharge. Create a “sleep sanctuary” and pre-sleep ritual.
Enhance Your Athletic Potential
Presented by Arthur Hsu for Indo-Board
I shared detail about this in my last post [read it here]. It was a demonstration on how to use Indo Boards for balance training. He said one thing, though, during the presentation that triggered thought bunnies in my brain.
It was something like this, “Balance isn’t passive resting. Balance is actively negotiating counter forces.” This has so many applications in life it’s ridiculous.
Use the Glycemic Index to Fine-Tune Your Diet
Presented by Lourdes Castro, MS, RD
Smart, on point, and great detail. She was able to talk about highly complex things, like your body’s hormonal response to carbs, starch, fiber, etc. and make it all very easy to understand. WOW.
- Glycemic Index is created by measuring how much 25 or 50 grams of a carb increases the blood sugar levels on average in 8 to 10 people, usually compared to pure glucose.
- Glycemic Load is created by dividing the G.I. number of a carb and multiplying it by the number of grams found in a typical serving size. Glycemic Load is more applicable for daily use.
- Fructose is processed with the liver, unlike glucose. Therefore, fructose does not create an insulin response. But your liver can only handle so much at a time.
- Note on artificial sweeteners. They do not effect insulin either, however they do desensitize your palate as they are 200x sweeter than natural sugars. Therefore, using artificial sweeteners increases the likelihood that we will eat too much in an attempt to get the same sense of sweet satisfaction.
Yoga I.S. and the Hip
Presented by Lauren Eirk
How many times have you heard someone say, “open your hips”. Well, we can’t actually open our hip joint. Lauren took us on a tour of hip anatomy and it was so cool.
- What do we really accomplish when we do “hip openers”? We are building strength and range of motion.
- Flexibility does NOT equal “being loose”. Like Winkelman said his session above, our muscles should be somewhat stiff so as to be springy. This is how they are supposed to function. Nobody wants a loose and limp muscle. Ha-ha.
- Your feet (rolling in or rolling out) has a HUGE effect on your hip movement. She had us do some drills to show us and it was insane. No wonder my ankle issue has negatively effected my squat.
- Your hip shape (skeletal) will determine your ability and range of motion.
- Because of that, YOUR perfect yoga pose may never look like the yoga models. And probably, it should not. If you force yourself into a position beyond your end range of motion, you will do damage long term.
- Yoga (or any fitness activity for that matter) is a tool. Like a hammer. You can use it to build a better life or you can use it to beat yourself up.
Making “Healthy” Sexy
Presented by Cheryl Forberg, RD
As the original nutritionist working behind the scenes on NBC’s “The Biggest Loser”, Cheryl has an impressive amount of experience, AND she’s both an award-winning chef as well as a registered dietician. Few can claim that.
Cheryl spoke at the Healthy Cooking Stage in the Expo Hall and shared what she does with the tv show contestants. It was revealing to hear the common issues contestants have with diet and nutrition. Here are a few she mentioned:
- Don’t know how many calories they need each day.
- Get the majority of their excess calories from drinks.
- Eat very few or no fruits or veggies.
- Eat way too much “white stuff” (bread, pasta, chips)
- Don’t eat lean proteins.
- They all prioritize other’s needs/external responsibilities above their own health and wellness.
Cheryl was selling her latest cookbook for $11, “Flavor First: Cut Calories and Boost Flavor”. So I bought it and had her sign it. Why not? It was literally the ONLY thing I bought at the convention. It’s a miracle.
I’ve already started trying her recipes. My plan is to try to do 3 each week and then blog about it. So keep your eyes open for a post next week on Chocolate Truffles, Pork with Ginger Curry, and Tom Ka Gai!
Strategies for Effective Personal Training
Presented by Fabio Comana of NASM
The business of fitness! Fabio covered basic practices and strategies for an effective business (whether you’re a personal trainer or gym manager).
Here are few interesting tidbits I learned:
- Stop marketing to ourselves. A small % of the population (some say less than 15%) pay for fitness via gym memberships or personal trainers. These are people who want to exercise. We need to start innovating to reach EVERYBODY ELSE and address the declining health of our nation.
- Look for unrecognized needs to meet. A satisfied client is one who feels like their known needs are being met. Look for unrecognized needs you can help your clients with and they will become evangelists for you or your gym.
- Know your story. How will your services help your client’s every day lives? Why would they pay for you? Know your mission/purpose statement.
I Q U DO: The Art of Intelligent Coaching
Presented by Keli Roberts
Waiting for this workshop to start, I struck up a convo a woman in her 50’s who had been a fitness instructor for…maybe longer than I’ve been alive. It was really cool to see her SOOO excited for this workshop because it was taught by Keli Roberts! Keli had been her idol since…well, probably before I was born. After the workshop, I agreed to go up to the front with her so I could take a picture of the two of them. Awww.
I had no idea Keli was such a celebrity but I can see why she is. She is really damn good. Her entire session was about how to AMAZING at cueing when you coach so that your client/athlete knows exactly what to do. Here are some gems:
- There are four stages of learning for skill acquisition and in the beginning, people may not know they are doing some wrong (unconsciously incompetent). This stage requires a LOT of feedback and mostly patience and understanding.
- Using negative coaching cues is not helpful (Don’t let your back sag). Positive is better (Keep your chest up).
- Over-communicating causes frustration. Don’t over-coach people. Be concise.
This was a workshop though, so she had people break into groups. She would give 3 movements and have everyone coach each other with Visual Cues only. Most people failed at this and ended up using tactile cues as well, even though they didn’t realize it.
The Attitude Effect
Presented by Donna Hutchinson
Between sitting on a man’s lap because he’d fallen asleep, to openly joking about how much she was sweating, Donna’s lecture was the PERFECT way to end the week. She was super funny and said a lot of things I needed to hear.
This was another session that I categorize as ‘mental health’. How do our attitudes effect our behavior? Where do our negative thoughts come from? How can we learn to process those thoughts before they turn into feelings that we act on?
I love that she addressed the 10 Cognitive Irrational Distortions. I talked about how I struggle with some of these in my post, Simple Thoughts on Imagination. A few parting thoughts:
- We can change the way we think, feel and act.
- External things do not cause our feelings and behaviors. Our thoughts do. Don’t blame other people or circumstances outside of your control.
- It is important to put good thoughts and feelings out into the world.
God, are you trying to tell me something?
This may be confirmation bias, but I feel like several presenters talked about the same thing. Perhaps this is because God is trying to tell me something? While different speakers said these things in their own way, these are a few common points I heard:
- Know yourself. Know your story, strengths, your pitfalls and passions.
- Love yourself. You are unique and uniquely lovable. Take care of yourself.
- Be yourself. Be vulnerable and openly communicate who you are and your desires.
- Connect with others. That is why we are here. Desire the best for others.
- Inspire others. If you do these four things, you will inspire those around you.