Mother-Daughter Fitness Bonding

I came to know Amy and AVC Elite Training for the main purpose of trying to find a trainer for my 15 year old daughter. I searched the internet and came across the Newton website and after clicking a few things on their page I found AVC Elite Training and Amy.

Initially, my main goal was to find someone who knew the sport of running. My daughter had done a season of Cross Country at her high school and struggled the entire season.  I was heartbroken watching her come in dead last at every meet.

Mesa Arizona Cross Country RunningFrom my perspective, I would watch her run and I just knew her form was not correct. After her season of Cross Country, I was astonished when she told me that she was planning to do Cross Country again in her sophomore year.  I knew then that I needed to find someone to train her and set her up for success in running.

At our first assessment with Amy, she ran with my daughter Katy and took some pictures of her running. She assessed that Katy was in fact not running correctly and that she was heel striking along with some other imperfections in her running form. Amy encouraged Katy in helping her make some corrections while running and practicing her form.

Amy then told us about her Group Training program she facilitates. At that time I only had thought that Katy would join her program, but then Amy looked at me and said, “YOU should do it too Kelli! It’ll be fun! You and Katy can do it together!” I decided to jump on board and I have been so happy since!

At that initial running assessment with my daughter Katy, Amy also introduced us to Newton’s. I purchased a pair for my daughter and they too have made a tremendous difference in her running. She has made great improvements with these changes from her running form, to her footwear, to the training.

Agility Drills BootcampNow I am in my 3rd training Program with AVC Elite Training. The training is rigorous and challenging. I am completely drained when the workout is finished, but at the same time I feel such a sense of accomplishment as I drive away after each training session!

What I have noticed about Amy is that she truly and genuinely cares for people. That’s not a character you find in a lot of people. She is fun and encouraging and I think she enjoys “kicking our butts” in workouts.

I am forever grateful to have found Amy and am so thankful for all she has done to help my daughter…and getting me in shape too!

~Kelli

Fitness can be a family bond with enduring rewards. AVC Elite Training has mothers and daughter duos like Kelli & Katy, in-laws, siblings and many husbands and wives who train together. Come explore for yourself how the family that trains together, stays fit together!

Natural Running + Perseverence = A New PR

Let me just start off with this. I am not a “sporty” person. I was never that girl who made all the goals while playing soccer in PE class. I didn’t run around with the boys playing football at recess as I much rather preferred to sit on my trusty bench under a giant, shady tree and read a book. So, as you can imagine, my family was quite surprised when I decided to join my high school cross country team at the beginning of my freshman year. I had no clue what I was getting myself into.

For the entire season, I was always in the back…. always! Every single meet, I was that girl – the one that everyone claps for at the end because even if she got a terrible time, at least she tried.

To be honest, I wasn’t all that ashamed of it because at every meet, my time improved. I was getting faster even though I had to walk a lot. My endurance level was not strong enough yet to last 3.1 miles. At the time, I didn’t know it was due to my lack of muscular endurance and my improper running form.

Natural Running for Cross CountryAs the cross country season neared its end, I was finally able to start keeping up with some of the girls on my team. I remember our last week of practices, and how my coach kept telling me that I had improved a lot since the beginning. I wasn’t where I wanted to be, but I was still improving.

And then the season ended… right as I started to feel like I might be getting good at the sport. So as a result of this, I made it my personal goal to continue to do cross country throughout all 4 years of high school.

Time went on, and as spring rolled around and I decided that I should start training. My mom and I had tried some cross-fit places, but none of them worked for us. Then my mom stumbled upon Amy’s website of AVC Elite Training, and we decided to check out her programs. The first thing she did was schedule an appointment with Amy to examine my running form.

I knew that I was doing something wrong. I had gotten some minor injuries during the XC season, and didn’t want to be injured again due to improper running form. We met with Amy and she had me run around the block a little. She immediately knew what I had to fix. She even told me how to correct my running form and gave me exercises to help improve and perfect it.

2014 Newtons with 5 LugsAmy also ordered me some Newton running shoes. I LOVE them! I still wear them on every run as I feel they are a game changer. Anyway, since that day that I met with Amy every time I would go out for a run, I kept in mind her tips and could feel the difference. I didn’t tire as easily, I could go without stopping for a longer time, and I wasn’t getting hurt.

Around the beginning of summer, my mom and I decided to join Amy’s Group Training Program. I wanted to start getting in shape for the season. I had never experienced a workout like this! Seriously, it was intense.

Functional Fitness Small GroupMy mom and I joined in the middle of the program and all the people there were so strong and had crazy endurance. My mom and I were practically DYING during the sessions, but we kept with it and became stronger each time we trained. Amy got us hooked on FLUID, which helped a lot as we didn’t realize how dehydrated we were and the difference between feeling hydrated and how it helps in our training.

We continued to improve and were eventually able to keep up with the others. I was able to improve my strength and endurance from these work-outs in every way.

At the beginning of August this year, my second season of cross-country began. I am a sophomore currently and I knew that this season would have just as many mountains to climb (both literally and figuratively) as last season.

I still hadn’t perfected my running form as of yet, but was constantly working on it and thinking about trying to improve. I began the season confidently. I went to all the practices and gave it my all.

I was actually able to complete 4 miles without stopping. I was ecstatic! That morning after practice, I was texting my mom practically all day just saying how I was so proud of myself!

Then, first meet rolled around.  I don’t know if I was just really nervous or didn’t drink enough water because I did terrible and felt terrible. I don’t even remember my time, I completely erased it from my memory. It was like 40 something. I had never gone that slow before. I had to stop a couple times which I hadn’t done once during practice.

So… we called up good ol’ Amy who looked at my running form and again was able to point out some things. This time, it was extremely difficult for me to make the changes she suggested in my form. I was so sore from working out muscles I didn’t even know existed. But, as we cross country people are best at… I persevered.

My next meet, which Amy was able to attend, was still in the 40’s (like 40:05 or something like that). It was a better time than my first meet, but still, not at all where I wanted to be at this point, I was getting frustrated. I didn’t understand why I wasn’t improving.

The next week at practice, I made it a goal to keep up with one of the girls on my team. I liked her pace, so I decided to make it my pace (which was way faster than my personal pace, might I add). I was able to keep up with her with the consequence of being totally dead after practice. I think I fell asleep in my chemistry class every day that week, but that’s beside the point.

I decided that I was done with being slow. I was literally mad at the fact that I was always in the back. Amy said that there were a lot of gals that I could certainly run equally as fast as if not faster.

Natural Running PRAll I remember thinking before the race was…”What the heck? What’s the worst that could happen?” When the shot was fired, I ran faster than I ever have. I ran like there was a hot boy in front of me and a creepy guy behind me. I remember thinking, Come on, is that all you got? And I kept in mind all of Amy’s tips about my knees, picking up my feet and all the other tips she provided.

I got a 33:11 at that meet. I improved by 7 minutes in one week!

And all the sudden I discovered a strength and endurance inside me that I didn’t even know existed. My meet after that, I got a 33:01…AND..I wasn’t last! My last meet was just a couple days ago. I ran a 31.

Arizona Natural Running CoachI still cannot believe how much I have improved, and I owe much of it to Amy. She has helped me so much. I cannot even begin to express my gratitude. Her theories and tips work! Like most times with trainers, they tell you things and you’re like YEAH THERE’S NO WAY THAT’S HAPPENING, but she is just amazing with athletes and her knowledge with running is incredible. I am so blessed to have had her help me, it has been immensely beneficial.

Now that I know how to run correctly, have my strength and endurance levels up, and am confident in myself, I can say that I am excited for the next season. I’m going to stick with this thing; turn my weaknesses into strengths.

So let me just end with this. I am a runner. I run. I’m slower than a herd of turtles stampeding through peanut butter, but, I run.

And it can only get better from here. Wish me luck.

~Katy

Looking for a running PR? Meet Mesa Newton Running Coach Amy and get an run analysis and footstrike assessment to discuss your route to natural running success.

Why & How to Stop Heel Striking When You Run

Whether you’re fairly new in taking on the sport of running or a seasoned runner who has been running for many years, chances are you have experienced or will experience some sort of overuse injury. It’s an ongoing story as research shows that about 50% of runners are injured every year.

Heel Strike RunningRunning injuries can occur for different reasons from rotational forces and/or impact, friction, propulsive forces or all of the above.

One of the major causes in experiencing injuries as a runner is due to improper gait and running form. The primary culprit – heel striking.

The Top Five Injuries in Heel Strike Runners

1.  Plantar Fascitis

Painful condition in the arch tendon where it becomes inflamed. Excessive heel striking and impact along with friction of “starting and stopping” leads to straining this arch tendon and actually weakening the strength of the foot.

2.  Patellofemoral Syndrome (aka: Runner’s Knee)

This pain occurs when the patella does not track or move correctly when the knee is straightened or bent.  This can lead to the damaging of surrounding cartilage and tissue underneath the patella where it can be very painful.  Runner’s knee occurs due to heavy impact while running (again heel striking).

3.  Hip and Low Back Pain

Running inefficiently can place strain on the low back and hips. Heel striking can cause a reaction moving up through the kinetic chain in creating huge forces and impact from the joints, muscles, tissues, tendons of the knee, hips and low back.

4.  Calf and Achilles Strains

Pulling or straining a calf muscle and/or the achilles are caused by pushing off  hard every time a stride is taken. These injuries can also be acute if not properly warmed up or using excessive force early in a run. Calf and/or achilles strains and pulls can occur due to fatigued, overworked or over-trained legs.

5. IT Band Syndrome (Iliotibial Band Syndrome)

The IT Band is a very thick and fibrous tissue that attaches to the muscle at the top of the hip and runs down the outside of the thigh connecting to the tibia bone. This can be an extremely painful condition. In essence, the IT band becomes tight due to rotational forces from heel striking with the foot and knee tracking inward instead of straight on.

The Top Four Ways to Prevent Heel Striking Running Injuries

1.  Adopt a Natural Running Gait

The goal is to eliminate the heel strike completely by hitting mid foot with each stride while allowing the heel to settle.

2.  Wear Proper Footwear

low profile running shoeWearing a running shoe with a high heel which creates a high ramp angle sets your body up for disaster. Your body is already thrown out of balance placed into a tilted position with your hips being thrown forward and your back being arched before you even head out the door. Your body will compensate with each step you take in trying to get balanced. In addition, wearing a running shoe that is too cushy will prevent the foot from feeling the ground beneath them. Blocking the feel of the road will prevent the runner from teaching the body how to run naturally and efficiently. Hello injuries!

3.  Keep Your Feet Under Your Center of Mass

It is virtually impossible to heel strike if your feet land right below your center. The minute those feet land in front of your body, the chances of heel striking become far greater.

4.  Work with a (Natural) Running Coach

Seek assistance from a coach who is knowledgeable in helping you make a safe transition from a heel strike gait to a Natural Running gait. It is virtually impossible to drop the heel strike on your own without the help of a professional “eye.”


Running DrillsLooking to enjoy healthy running?
Get help from a Natural Running Coach who provides observations, helpful tips, practice drills and more. Amy can help make the transformation from heel striking to Natural Running less painful to keep you injury free for a lifetime as a runner.

Listen to how it has worked for other AVC Elite Runners.

 

Fitness, Family and New Experiences

AVC Elite Training guarantees you more than a great workout and great training. It is a welcoming and uplifting environment that you soon will call “family.”

Kristina and Amy WeddingI first met Amy Van Cleve through her SPORTBOX and Maximum Pump classes that she taught at a local gym in 2007, thanks to some very convincing family members.

I hadn’t really been very athletic up to this point. After one exciting year of freshmen track and field and being a college student, I found that I could use a little tune up with my cardio and overall fitness. I was overwhelmed at how hard Amy’s classes were at first, but my mom made a good point that I remember to this day. My Mom told me…  “that it is so hard to get yourself up and go, but once you get done you sure are glad you did because you never regret a workout!” It’s funny because with the all of struggles of everyday life, I still have to remind myself of that every once in a while as we all do.

Fast forward to 2009 when once again I was encouraged to try something new in the way of working out with AVC Elite Training. I had never heard of Trekking. I jumped on the band wagon with my mom and dad and several of Amy’s faithful trainees. Every Saturday we would learn new tricks of the trade and spend hours out in Las Sendas and the surrounding trails. At 23 years old, waking up at 4:30 am on a Saturday morning was the last thing I wanted to do and that is probably why I was the youngest trekker for quite some time.

As the trails got longer, harder, and the training became more challenging, Amy was there every step of the way coaching us on how to properly fuel, hydrate, and all of the many other things that are involved when training for an ultra distance and surviving the trails. We had to learn how to be completely self sufficient with no support or help at all as we would be out there on the trails for hours on end.

What was the end result? I can honestly say it was one of the most memorable journeys of my life. In April of 2010, AVC Elite Training traveled to Catalina Island to trek the 31+ mile stretch of trails from one end of the island to the other. Never mind the fact that we may have taken a few wrong turns here and there as it was such a blessing to accomplish such a big goal.

The best part was being surrounded by so many fellow trekkers on that journey that I have since learned to call family. This experience was such a hit that we did it again in 2011 and 2014! We added even more new trainees while hitting the Trans Catalina trail and ended up seeing some of the most amazing scenery, wild buffalo, and breathtaking panoramic views.

In the midst of all the Trekking, I had also decided to take up another one of Amy’s  endeavors, which was the Group Training. Taking away the stresses of commercial gyms, we were outside in fresh air, rain or shine learning how to lift and cross train. Tough Mudder KristinaAmy is always quick to make sure you have good form and that you aren’t slacking, always pushing yourself to your personal hardest.

While there were men that had trekked with us, it was pretty exciting when we started getting men involved in our Training Groups. From Amy’s husband, to my father, to some cute guy that was my age… I was feeling pretty tough now that we were a mixed group of gender, age and abilities.

The next chapter with AVC Elite Training was Amy (who is also a Newton Running Coach) teaching all of us Natural Running. Basically, we learned how to run “The Newton Way” which is simply the natural way of running. We had to re-teach ourselves how to run using proper form and footing and ridding ourselves of habits that put us at risk for injuries.

Amy introduced fun and creative Running Clinics for us so that we could integrate natural running into our regular training. In addition she helped fit all of us in proper Newton footwear that would help guide us in running and training properly.

Amongst all the training, Amy also started organizing social gatherings for us to have the opportunity spend time with each other without sweaty hair and tight schedules. This enabled us to get to know and bond with our fitness family on a whole new level.

Remember that cute boy I mentioned? Well, turns out we bonded a little too and began dating in the beginning of 2012. Amy called us a match made in “AVC Elite Training Heaven” (so I guess they approved?)

Amy’s training was ever changing, keeping all of us on our toes with new and exciting challenges. We were on such a roll that when Amy approached me in the Fall about doing the next Tough Mudder in February 2013, I said yes before asking what it was… come to find out she was trying to kill us. Okay, I’m kidding.

tough mudder kristinaBut we had a very vigorous training schedule in preparation for this Military style obstacle course. To prepare for one of the obstacles “The Arctic Enema,” Amy thought we should all jump in her ice cold pool (about 39 degrees) in the middle of winter and then run up and down the streets and canals in basically a “wet suit” while hitting other various obstacles like jumping over fences, pull ups, bleachers, pushups, you name it. It was so embarrassing, but when it came time to actually do this, our “wet suites” (actually it was compression gear that would save our lives) turned out to work to our advantage. They provided not only water wicking, but kept us warm and our muscles awake while our skin was protected from the harsh elements. Whether we ran, crawled or fell over that finish line we ended up getting our orange head bands that we will forever cherish.

Kristina's WeddingNow fast forward to 2014, to my wedding. Aaron and I got married on February 1st, 2014. (That’s right we got engaged in the mean time!)

At our wedding, if you were to stop and look around you would see almost all the faces that Aaron and I have come to know and train with over the past few years.

They were everywhere…On the dance floor, in the photo booth, at the bar, singing in the band, doing my hair (thank you Mindy) and at my side (Amy was a bridesmaid).

GroupDue to the circumstance, I was honored to ask Amy to be one of my bridesmaids. I asked a fellow trainer and Mudder, Mindy to do my hair and be the source of entertainment via “The Mindy Harris Band.”

Needless to say, I not only took up new workouts, new training and gained a healthier lifestyle seven years ago, but I also gained a “fitness family” of all different ages and all different types of people that I love dearly.  I am so honored to know and train with each and every one of them.

~ Kristina

What are you looking for in a workout?

Fitness, fun, encouragement, strength, endurance and self-confidence?  AVC Elite delivers…plus matchmaking, bridal party attendants and musical talent. We may be able guaranty the fitness results, but the rest is up to you.

Running Reinvented…

I thought my running days were over years ago. The constant pounding on my joints led to numerous aches and pains and as I got older, it was no longer worth the physical toll.

Hooking up with Amy at the gym 5 years ago was a refreshing change. When she proposed this “natural running” concept in the Spring 2011, all I could picture was running barefoot in the jungle!

I was skeptical, thinking “How could running possibly be reinvented? Running is running!” Amy’s enthusiasm won me over and I gave it a try.

Meeting in the park one Saturday morning, Amy introduced the idea of this new way of running and a whole new set of rules which made perfect sense: For me, it’s all in the foot strike.

A mid-foot landing, right in the center of body mass, makes all the difference in the world!  Newton shoes help tremendously with identifying this magic spot and eliminate all the heel cushion that is not needed to run as the body was made to run.

Other corrections followed: slight lean forward, quick steps, not overdoing the heel kick, using a metronome for proper cadence, arms moving correctly on your side.

Putting all of these adjustments together was not easy, it takes constant attention and practice, but when it comes all together, something clicks and suddenly you know you are running effortlessly, efficiently, safely and so smoothly.

I now look forward to running. I rarely have injuries and look forward to the challenge of all the proper techniques coming together for a good run!

~ Donna R.

Are you ready to reinvent your run and experience effortless and efficient running? Let Certified Newton Natural Running Coach Amy give you the tools, tips and feedback to succeed. Contact Amy to get started today!

Prepare to be Addicted

I am a 29 year old mother of 3, with my youngest being 10 weeks old. I have always been athletic. I played softball, basketball, volleyball, and ran track and cross-country in my “younger” days. After my third child in 3 years my body had never been so out of shape.

I was desperate to lose some weight and get my body back but nervous that it was never going to be the same. Amy Van Cleve of AVC Elite Training has not only helped me lose 6 pounds in only two weeks of training, but I’m confident that I will soon be in the best shape of my life.

AVC Elite Training is like no other. You never do the same workout twice, so it’s not boring, and you work muscles that you never knew you had. Amy also shows you proper form and pushes you to your limit.

I have been doing both the Group Training and the Saturday Scrambles. The Saturday Scrambles place a lot of emphasis on proper running form and technique.

I have been a runner for quite some time and have learned much about proper running form with Amy’s instruction and coaching. She explains the “hows and whys” by implementing form drills and giving us individual feedback which has made us all become better runners.

It has changed my running for the better in more ways than one.

If you are serious about getting back into shape I highly recommend AVC Elite Training! Never again will I go back to a gym. Prepare to be addicted!

~Kelly D.

Are you serious about getting back into shape? Now is the time and AVC Elite Training is the place for the ultimate in cutting edge training. Contact Amy today and prepare to be addicted!