Evidence Based Core Training Lecture Series

The Evidence Based Fitness Academy and V-Core Workout present a two-part lecture series presented by Dr. Emily Splichal, shuzsociety “fit feet for shuz” columnist.  Foot, ankle and core training is imperative for stiletto lovers.  Fitness experts and shoe lovers will benefit from the applied research to achieve results!  The first of many lectures to be presented around the country is scheduled for Saturday, November 6, 2010, at the New York Sports Clubs, 49th & Broadway, New York City, NY.   Check the listing below and register today!

Dr. Emily Splichal is a graduate from the New York College of Podiatric Medicine and a Certified Exercise Specialist in New York City. Dr. Splichal serves as a fitness specialist and lead instructor at some of the hottest health clubs in NYC. She is the CEO of Catwalk Confidence LLC which is focused on educating fitness professionals on improving balance, posture and gait. Dr. Splichal has had an ongoing commitment to postural alignment and balancing the body’s biomechanics, and has served as an expert lecturing at various medical and fitness conferences. Catwalk Confidence LLC is her extension to the public her passion for both Podiatric Medicine and fitness.

Dr. Splichal is the lead creator of product development, writer and spokesperson for The V-Core Workout. She has been involved in the fitness industry over eight years with impeccable public speaking skills, multiple publications and advanced education in Podiatric Medicine and Human Movement. She is sought by model agencies, talk shows and news stations across the U.S. for her expertise in posture, poise, confidence and foot health.



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Shoe Trends: Are Balance Shoes the Next Uggs?

“Fit Feet for shuz” columnist Dr. Emily Splichal examines  an interesting trend in athletic shoes.  Are Balance Shoes the next Uggs?

First came Uggs.  Then came Crocs.  What’s next?

Sure Gladiator sandals are hot but they do not compare the most recent shoe trend many sneaker companies are trying to make a profit off of.  Introducing balance shoes – or the shoes “with the gym built in”.   From Sketchers and Adidas to the Original MBTs, everyone is promising to help you tone up and lose weight without ever stepping into a gym!

Retail $245 – available at zappos.com

If you have been considering purchasing a $200 pair of MBTs, keep reading.  Will simply walking in these unstable shoes tone your glutes and get you bikini-ready?

Being the science-nerd I am, I didn’t want to simply take the manufacturer’s word for it but looked up all the research behind these products.  From improved balance to reduced ground reaction forces, researchers were testing these unstable shoes for any possible benefit they could think of.  So what does the research show?

Don’t cancel your gym membership just yet!    Although the research did show slight improvements in balance after wearing the unstable shoes, muscle activation was not as profound as increased toning effects promised by the ads for FitFlops.

From a fitness perspective, remember to actually tone and build muscle (i.e. lose weight) the trick is overloading our muscles through techniques such as resistance training.  So even if these unstable shoes activate my muscles they are not overloading them to the point of actually building muscles.   Remember activation and overloading a muscle are two different things.  I’m sorry to say that these unstable shoes will not replace the benefits of working out.

So would I ever recommend unstable shoes to my clients or patients?

One thing that I really do like about the unstable shoes is their benefit for low back pain.  People who suffer from low back pain typically have associated weak glute muscles.  The research does show that unstable shoes do activate the glute muscles enough the protect the lower back, therefore reducing symptoms of low back pain.

Still not convinced?  Most sneaker companies now offer their own version of the balance shoes – making them more affordable when compared to the original MBTs!

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Meet the Doctor
Dr. Emily Splichal, DPM, MPH, CPT,  is the creator and lead instructor of Catwalk Confidence, a unique and exciting fitness DVD collection designed to help women gain strength, flexibility, comfort and confidence when they walk in high heel shoes, along with lean and defined legs. She is a graduate of New York College of Podiatric Medicine in New York City and has served as a certified exercise specialist at Crunch Fitness and NY Sports club.

She has had an ongoing commitment to postural alignment and core strength in fitness and podiatric medicine, and has presented research in this area to several national fitness and medical conferences. Catwalk Confidence is her extension to the public of her passion and expertise in fitness and podiatric medicine.  Visit her website at www.catwalkconfidence.com.

Back, Knee or Foot Pain? Try V-Core Training

V-Core® (Vertical Core Training) is the newest and most functional approach to training the core. Through specific exercises V-Core® will enable you at home to not only tone your core – but also eliminate back, knee and foot pain associated with poor posture and improper walking.

For most people the way that we sit, stand and walk is subconscious, however through the unique approach of V-Core®, Dr. Emily Splichal is teaching postural awareness, core engagement and proper body alignment – eliminating chronic pain and balancing our body’s biomechanics.

The V-Core® Workout combines the benefits of Pilates, Yoga and barefoot balance training to bring the focus on preventive medicine and the power of proper body alignment. The unique series of exercises will progressively challenge your postural endurance, balance strength and foot/ankle stability – leaving you standing taller and walking stronger!

Meet the doctor

To order your V-Core® Workout DVD, only $24.94 plus shipping, please visit vcoreworkout.com.

Over-the-Counter Custom Orthotics? Leave it to the Experts!

With the recent advent of Dr. Scholl’s® Foot Mapping device, we introduce the latest trend in consumer products – over the counter custom orthotics!

Imagine, walking into your local drugstore, stepping on a computerized platform and in a matter of minutes you are given a custom orthotic prescription to take away your foot pain.   Sound too good to be true?   Well, guess what?  It probably is!

There are many misconceptions among the general population on what orthotics are and who should consider using them.  The simplest analogy to orthotics are contact lenses.   Just like contact lenses, which are created based on your unique vision, eye diameter, base curve and possible astigmatism,  orthotics are uniquely prescribed to the individual.  Orthotics are a custom-made device based off of your unique foot structure and 3-dimensional foot function.  They are designed to normalize your foot biomechanics and often will relieve knee and back pain.

Many people often confuse orthotics with arch supports or insoles.  The products that are purchased over the counter fall under the category of inserts.  Since most consumers do not understand the difference between orthotics and inserts, Dr. Scholl’s is able to introduce a product such as Foot Mapping Custom Fit™ Orthotics.

How does Dr. Scholl’s® Fit Mapping work?

The Foot Mapping device works by measuring pressure points in your foot as you stand on a computerized platform.  By lifting one foot, standing on one leg, the device claims to measure your dynamic foot function.  After the analysis is complete you are given a Custom Fit™ Orthotic recommendation based off of your foot pressure points and arch height.

Will Dr. Scholl’s Custom Fit Orthotics correct your foot pain?

In people with normal foot biomechanics or mild foot pain, the Custom Fit™ Orthotics may take away some pain.  But can the Custom Fit™ Orthotics replace the custom-molded orthotics from a Podiatrist?  Absolutely not.  The downfall of Dr. Scholl’s Custom Fit™ Orthotics, is that they are not really “custom” orthotics.  Yes, they are measuring your foot pressure and arch height but there is more to what makes a foot unique in both structure and function.  The foot is a dynamic, three-dimensional structure and simply lifting one foot and standing on one leg does not give accurate information on how your foot is functioning at heel strike or through midstance and into propulsion.  If you are having serious foot pain, I recommend saving the $50 and visiting your Podiatrist.

Already have a pair of custom-molded orthotics?

Here are some great tips to get the most out of your orthotics!

• Orthotics last anywhere from 1 to 2 years (and in some cases even longer) if you take good care of them.
• Have your orthotics re-measured every year by your Podiatrist  to make sure they still fit and are effectively correcting your foot biomechanics
• Wear heels often?  Consider custom orthotics for your high heels!   These unique orthotics are designed for the shape and small toe-box of a high heel
• Think you need orthotics?  Find a Podiatrist in your area by visiting www.apma.org

Meet the Doctor
Emily Splichal, aka “Dr. Legs” is the creator and lead instructor of Catwalk Confidence, a unique and exciting fitness DVD collection designed to help women gain strength, flexibility, comfort and confidence when they walk in high heel shoes, along with lean and defined legs. She is a graduate of New York College of Podiatric Medicine in New York City and has served as a certified exercise specialist at Crunch Fitness and NY Sports club. She has had an ongoing commitment to postural alignment and core strength in fitness and podiatric medicine, and has presented research in this area to several national fitness and medical conferences. Catwalk Confidence is her extension to the public of her passion and expertise in fitness and podiatric medicine.  Visit her website at www.catwalkconfidence.com.

Are Feet the New Face?

Botox, Restalyne, Silicone….it seems like plastic surgery is everywhere we turn.  We are all familiar with Plastic Surgery for the face and body, but how about the feet?  Introducing cosmetic foot surgery – a trend claimed by cosmetic foot surgeons to be skyrocketing!   I do not know the exact statistics but I do know that none of my friends are banging down the door of the Podiatrist’s office requesting to get their toes shortened.

So what exactly constitutes cosmetic foot surgery?  Can bunion surgery be cosmetic surgery for one patient and necessary surgery on another.  According to the American Society of Plastic Surgeons, plastic surgery falls into two categories – cosmetic surgery and reconstructive surgery.  Cosmetic surgery is concerned with improving the aesthetic appearance of a person while reconstructive surgery is concerned with improving function.

When it comes to foot surgery and cosmetic procedures, the distinguishing factor is “do you have pain” and “does it prevent you from doing daily activities or activities you enjoy”?  If the answer is yes than it is more of a reconstructive procedure.  If you are seeking procedures such as a “foot facelift” or “toe tuck” simply to fit into your Jimmy Choos or Manolo Bhlanik, that would be considered more cosmetic surgery.

Considering cosmetic foot surgery?  It is important to remember that all surgery – including cosmetic surgery – is still surgery!  It involves the same risks of pain, swelling, infection, scars and time off of work.  Most of the women who undergo foot surgery – whether it be cosmetic or reconstructive – are happy with their results and notice improved function, decrease in pain and are able to fit back into their fashionable shoes.

Not ready to go under the knife but still want to improve the aesthetic appearance of your feet or decrease pain in your highest of heels?   Some non-invasive cosmetic procedures you can consider are collagen injections (reduce pain in ball of foot), micro-dermabrasion for feet, toe-nail whitening and a good ol’ pedicure!

Looking for a Cosmetic Podiatrist in your area or want more information on cosmetic foot procedures visit www.iafs.com.

For more information on to keep your feet strong, flexible and pain free – don’t’ forget to check out my Catwalk Confidence and Stiletto Recovery DVDs at  www.catwalkconfidence.com.

DR. EMILY’S SPECIAL OFFER TO SHUZSOCIETY FANS …

Free yoga strap and golf ball for Stiletto Recovery with the purchase of the Catwalk, Stiletto DVD Package OR the Catwalk, Stiletto, VCore package!!    Just enter promo code SHUZSOCIETY on the CatwalkConfidence.com shopping cart!

Dr. Emily

Meet the Doctor

Jump Into Your Shape-up Resolution Feet First

It’s January and we all tell ourselves the same thing  …. “this year I resolve to get in shape!”  Well footwear afficianados, shuzsociety recommends that you  jump into your resolution FEET first.  And no excuses about not being able to go to the gym!  The Catwalk Confidence DVD collection is your at-home solution to your resolution.

This new fitness craze created by Dr. Emily Splichal was recently featured on The Oprah Winfrey Show and The Today Show.  Her classes allow you to take your Pilates or abdominal training to the next level with this barefoot balance training class!  The Catwalk Confidence class was even quoted by Time Out New York magazine Fitness Class of 2010 as one “serious barefoot workout.”

Catwalk Confidence is a fitness DVD collection designed by Emily Splichal, aka “Physique Docteur,” who is a graduate of podiatric medical school, a former competitive gymnast, and a certified exercise specialist in NYC. The fitness routine is designed to help women gain strength, flexibility, comfort and confidence when they wear high heel shoes.

Physique Docteur presents CATWALK CONFIDENCE The Workout DVD – an intense toning workout incorporating a unique combination of strength and balance exercises.

Bold Backside 30 minutes – An intense workout incorporating a unique combination of strength and balance exercises to challenge shoulder stabilization, hip strength and ankle stability. This workout will leave you standing taller and stronger…

Crunchless Core Training 15 minutes – The intensity does not stop with this 15 minute core workout designed to challenge pelvic alignment and core control. Targeted muscles include the transverse abdominals, internal obliques and gluteal muscles.

Fierce Feet 10 minutes – The first ever workout designed to help women strengthen their feet and ankles. Strong feet and ankles are the foundation to walking confidently in stilettos. Learn simple exercises that can be done everyday!

Learn how to prevent injuries associated with wearing stilettos by increasing proper body alignment, postural tone and ankle stability.

CATWALK CONFIDENCE The Workout DVD:  $24.95

You may even purchase the necessary equipment to maximize your workout efforts.
Catwalk Confidence Workout Set:  $39.95 available at catwalkconfidence.com.

The other must-have in the Catwalk Confidence DVD collection is the Stiletto Recovery The Workout DVD.

One of the most overlooked aspects of fitness and health is flexibility training. By maintaining the ability to take a joint through its full range of motion give more freedom of movement and prevents injury when wearing stilettos.

Stiletto Recovery is a unique combination of yoga, active-isolated stretches and myofascial release targeting tight hip flexors, lower back muscles and foot and ankle stabilizers. Get your body back in balance with Stiletto Recovery!

- Realign the body after hours in stilettos

- Relax overworked muscles

- Alleviate foot and leg pain

Stiletto Recovery The Workout DVD: $14.95

Stiletto Recovery Workout Set: $29.95 available at catwalkconfidence.com.

So what are you waiting on?  Click, order and shape-up!

Tinsel Toes! Healthy Foot Tips for New Year

Happy Holidays Shoe-Lovers!

With the end of 2009 fast-approaching – and a fabulous 2010 ahead of us –  I wish you all a New Year full of beautiful heels and healthy feet!  What better way to kick off the New Year than with some healthy foot tips to keep your feet fierce!

1. Moisturize!   Nothing says winter feet more than dry, cracked heels!  The best kept secret to smooth winter feet is  - Vaseline.   Touted by Tyra Banks as the best kept beauty secret  – Vaseline is not only a great moisturizer but it’s also cheap!   The best time to use Vaseline is immediately after a shower or bath as it locks in the water – keeping your skin naturally soft.  Don’t want to slide around?  Slip on a pair of socks after applying the Vaseline.
2. Exfoliate!   It’s natural to get thicker skin on your heels and ball of foot – especially if you walk a lot or wear shoes without socks (i.e. high heels).  Combat thick skin by exfoliating once a week with a pummus stone or Ped-Egg.  I find it most effective to exfoliate in the shower as the water softens the skin.  After exfoliating – don’t forget to Vaseline up!
3. Let toenails go au naturale!   Unless you are wearing open-toe shoes in the winter (Brrr!) most people are not going to see your toenails in the winter.  And with most nail polishes containing formaldehyde and toluene, don’t your toenails deserve a break?  After removing nail polish if your toenails have a yellow hue to them, don’t worry.  This is from the nail polish and should clear in a couple weeks.
4. Go Barefoot!   As a Podiatrist, I love the recent media around barefoot running and the new barefoot running shoes.  People have become intrigued by the complexity of the foot – and how it impacts the rest of our joints and alignment.  The best way to maintain strength and motion in our foot is to walk barefoot!  This allows our feet to move freely (as they are designed to move) and our toes to grip the ground to maintain our balance.    Want to go one step further, start taking classes that are done barefoot to challenge foot strength, such as Yoga, ballet – or my Catwalk Confidence workout!

Happy Holidays shuzsociety fans!
Dr. Emily

Dr. Emily Splichal is a Podiatrist, the creator of Catwalk Confidence and shuzsociety’s “fit feet for shuz” columnist.   To order her Catwalk Confidence and Stiletto Recovery DVDs, visit CatwalkConfidence.com.

ONLY if the shoe fits!

As my involvement as a stiletto-strutting podiatrist takes me from high schools to fashion shows, I’m noticing an interesting trend – there are a lot of women out there with ill-fitting shoes!

You can admit it!  We are all guilty of buying the too tight heel on sale, telling ourselves “They’ll stretch out! ” as our toes turn blue.  When deep down, we know those shoes are going to end up in the back of our closets with receipt still in the box.  Surprisingly,  even more common than the toe-squashing pump are the over-sized heels!

One of my favorite lectures during Podiatry School was the manufacturing of shoes.  I had always wondered “who determines what makes a size 7?”  and “why does a Aldo size 7 fit me but a Steven Madden size 7 feel too big?”

With the uniqueness of foot sizes and shapes, how can a shoe company generalize and assume that their size 7 is going to fit all size 7 feet out there?   Without going customized for all your shoes (expensive!)  what can you do to get the best fit out of your shoes?

Below are some tips for finding the best fitting  heels so you can strut your stuff with confidence and not worry about leaving your shoe behind you!

Tip #1 – Buy shoes at end of day when feet are largest

Blame it on gravity that our feet can be up to a ½ size larger at the end of the day!

Tipe #2 – If you wear orthotic/arch support in heels

That orthotic takes up space!  In a high heel, where real estate is already sparse best to try on for fit with the orthotic already in place.

Tip #3 - Different size feet

This is probably the biggest headache for women when buying shoes.  Do you go with the smaller or the larger foot?  It is easier to make a big shoe fit a small foot than vice versa, so opt for the larger foot!

Tip #4 – Heel slips out of shoe

This makes walking properly in heels impossible!  There is a great company to the rescue – Foot Petals (www.footpetals.com) has created Heavenly Heelz to place in back of shoe to prevent the slipping and sliding out of heels.

Tip #5 – High arched foot

As beautiful as a high arched foot is, it is not the best foot type for shock absorption with each step.  This makes wearing flats difficult and even painful!  Perhaps this is what first led to my high heel obsession!  For the best high heel fit, a high arched foot wants to avoid sling back pumps or open arch pumps due to gapping.  For best fit go with classic pumps or strappy high heel sandals.

Tip #6 – Flat foot

On the flip side is a flat foot which will appear as a little wider foot.  If your flat foot is flexible the best shoe that will actually give you a small arch is a kitten heel.  I would avoid going too high with a flat foot especially if you walk turned out as this will affect the way you walk from your feet to your knees to low back!  Rock out those kitten heels!

Tip #7 – Bunions/Hammertoes

I referenced this topic in an earlier article but just in case you missed it – if you are starting to notice a bunion on side of foot or hammertoes go for high heels made of softer fabric that will give and conform to foot.  Best is suede, cotton or open high heel sandal.  Also you want to get round-toe shoe versus pointed-toe as this puts less stress on your big toe joint!

Remember these tips for that perfect fit…now let’s go shopping!  And if the shoe fits perfectly, buy it in every color!!

Dr. Emily Splichal is a Podiatrist, the creator of Catwalk Confidence and shuzsociety’s “fit feet for shuz” columnist.   To order her Catwalk Confidence and Stiletto Recovery DVDs, visit CatwalkConfidence.com.

Oprah’s Stiletto School – How to Walk in Heels With Dr. Emily

Walking in heels doesn’t have to hurt. Dr. Emily Splichal, a podiatrist who teaches Catwalk Confidence classes, steps in to help women find their stride. The three things you need to remember when you strap on 3-inch stilettos. Watch as Oprah joins the class!

(click image to watch video)

From The Oprah Winfrey Show on Monday, November 2, 2009:  Oprah’s Shoe, Handbag and Accessory Intervention

Dr. Emily Splichal is the creator of Catwalk Confidence and shuzsociety’s “fit feet for shuz” columnist.   To order her Catwalk Confidence and Stiletto Recovery DVDs, visit CatwalkConfidence.com.

Stiletto Recovery – Stretches to Realign the Body

Does your 9 to 5 job require you to wear heels every day?   Do you party like a rockstar in heels come Friday and Saturday night?  Or are you simply a high heel-obsessed, stiletto-strutting 24/7/365′er like me?

Regardless of the number of hours accrued wearing high heels, it is imperative to stretch after wearing heels!  When wearing high heels your pelvis is tilted forward causing a tightening of the lower back and our foot is placed in a position that tightens and shortens your calves.  To keep looking strong and confident in heels, we need to realign the body and recover the muscles overworked from keeping you upright and stable on those fashionable stilts we love so much!

There are 4 stretches I recommend that stiletto-wearers do everyday!

1.  Hip flexor stretch – good by back pain!
2.  Calves – the stiletto superstar muscle
3.  Peroneals – this one feels oh so good!
4.  Plantar Fascia – more of a massage

Bonus stretch which is especially good if you are wearing pointed-toe heels

5.  Hallux stretch - bye bye bunions

Stretching is the most overlooked aspect in fitness and overall physical health.  There is much to be said about maintaining proper range of motion in a joint and proper body alignment.  Not only does it allow you to move more gracefully – but a majority of back, knee and foot pain is associated to muscular tightness and muscle imbalances.

Remember the best kept secret to rocking that stiletto-strut is your POSTURE.  Perfect posture requires the flexiblity joints and muscles – especially the hips, lower back and feet.   So stretch your way to perfect posture and rockin’ it in your heels!

Dr. Emily

PS ~ If you have any concerns about your feet and keeping them stiletto-ready, please send your questions to Dr. Emily via Contact Us.

To order Dr. Emily’s Stiletto Recovery DVD, visit  www.CatwalkConfidence.com.

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