Craig Constantine

Jean Lam: Corrective exercise, programming, and rehab

What role does fear, physical limitations, and personal motivation play in pursuing movement-based activities as one ages?

Jean Lam reflects on how she became interested in fitness and eventually joined the industry, her love of movement, and what sports and activities she is involved in now. Jean discusses corrective exercise, and shares her insights on programming, motivation, and scope of practice. She goes into injury and rehab, before explaining how she keeps up with coaching best practices.

I think that failure is part of the equation. If everything you do guarantees success, you’re not going to ever expand and do more.
~ Jean Lam (14:20)

Jean Lam discusses her journey from being a self-described couch potato to becoming deeply involved in movement-based activities such as parkour, skiing, and aerial silks. She shares how discovering jazzercise in her twenties helped her lose weight and sustain her fitness for over 30 years. Jean emphasizes the importance of finding joy in physical activities and explains how parkour became a fun and functional way to apply the strength she built through traditional gym workouts. She reflects on how women can be inspired by seeing others engage in movement and how visibility plays a role in motivating participation.

Jean delves into the psychological aspects of fear and adrenaline in sports, contrasting her controlled approach with the more extreme pursuits of others. She highlights her involvement with PK Silver, a program designed to teach older adults parkour-inspired movement. Jean discusses the importance of addressing physical dysfunctions through corrective exercise, focusing on mobility and prehab. She stresses the need for fitness professionals to stay within their scope of practice and explains how she continuously educates herself to provide safe, science-based programming for clients.

Takeaways

Fear as a limiting factor — Addressing fear helps expand comfort zones and prevent further restriction of movement.

The role of fun in fitness — Enjoyable activities sustain long-term engagement with physical exercise.

Corrective exercise — Addressing physical dysfunctions is essential for safe and effective movement, especially as the body ages.

Scope of practice — Fitness professionals must recognize boundaries between training and medical treatment to avoid harm.

Motivation through community — Seeing others engage in movement inspires peers to take action and pursue their own fitness goals.

Aging and movement — Fitness routines should adapt to the needs of older adults by incorporating mobility and stability exercises.

Overcoming injuries — Recovery from acute injuries involves patience and may change how training is approached.

PK Silver programming — Teaching older adults movement-based skills involves addressing confidence, fear, and functional limitations.

Progression and adaptability — Programming for clients should evolve based on their capabilities, ensuring movements match their current physical state.

Physical limitations and self-awareness — Understanding personal limitations helps prevent injury and supports sustainable fitness progress.

Resources

PK Move — A non-profit dedicated to teaching parkour to all ages, including the PK Silver program for older adults.

Conversation with Fear — Mermer Blakeslee’s book exploring the psychology of fear and strategies for confronting it in sports and life.

Barbell Physio — A resource for strength and mobility training, founded by a physical therapist with a focus on functional movement.

Shift Movement Science — Provides educational resources on gymnastics and physical therapy for athletes.

National Academy of Sports Medicine (NASM) — Organization offering certifications in corrective exercise and fitness specializations.

(Written with help from Chat-GPT.)

PK Move: Community partnership, programs, and seniors

What factors contribute to the success of PK Move’s mission to make Parkour accessible to underserved communities and older adults?

PK Move founders Nancy Lorentz, Jean Lam, and Rosy Noguchi sit down to discuss everything PK Move; how they started, the challenges they face as a non-profit, and the unique relationship they have with their community. The team explains PK Move’s mission, the specific groups they serve, and the programs they run, including their PK Silver seniors program. They unpack the details of the recent study conducted on the PK Silver program before delving into the pop-up playground program, and their current goals and opportunities.

We wanted to go to them, people who had some barrier to getting to the gym. Sometimes it is financial. Sometimes it is being intimidated.
~ Nancy Lorentz (10:50)

PK Move’s founders discuss their nonprofit’s mission to bring Parkour to underserved populations, particularly seniors and communities with limited access to traditional fitness facilities. They detail the origins of PK Move, describing how personal experiences and a shared passion for Parkour led them to develop programs that focus on inclusivity, confidence-building, and strength development. A major part of their work includes the PK Silver program, designed for older adults, which offers step-by-step Parkour training tailored to the needs of participants with low fitness levels.

The conversation explores the challenges PK Move faces as a nonprofit, such as fundraising and obtaining grants. They explain how they forged partnerships with local governments and community organizations to provide free and low-cost classes. The team highlights the success of their recent study, which demonstrates the effectiveness of PK Silver in improving cardiovascular health and strength among participants aged 60 to 80. Additionally, they touch on their pop-up Parkour playground initiative, which brings portable Parkour equipment to community parks to encourage physical activity in children and families.

Takeaways

PK Move’s origin — The nonprofit was founded to bring the transformative benefits of Parkour to underserved communities.

PK Silver program — A structured Parkour program designed for older adults with low levels of physical activity.

Community partnerships — PK Move collaborates with city parks and recreation departments to offer outdoor and indoor classes.

Fundraising challenges — The organization relies heavily on grants, community donations, and volunteer support to sustain its programs.

Accessibility focus — Classes are held in public parks and community spaces, ensuring accessibility for participants who may feel intimidated by traditional gyms.

Pop-up playground — PK Move created a portable Parkour playground to engage children and families in physical activity in underserved areas.

Health benefits — A university-led study demonstrated improvements in cardiovascular health and strength among PK Silver participants.

Volunteers’ role — The majority of PK Move’s classes and programs are run by volunteers, including experienced Parkour coaches.

Future goals — PK Move aims to expand to more cities and conduct additional studies to solidify their evidence-based program.

Resources

PK Move official site — The nonprofit’s website with information on programs, events, and ways to donate or volunteer.

American College of Sports Medicine (ACSM) — The organization where PK Move’s study was presented, promoting health and fitness research.

Marymount University — Partnered with PK Move to conduct the PK Silver study on older adults.

Del Ray Business Association — A local business association that supported PK Move with fundraising and community outreach.

Movement Creative — A Parkour organization that inspired and mentored PK Move, providing equipment for their pop-up playground.

(Written with help from Chat-GPT.)