Our latest addition, Dominika Cihanova (Pronounced “tsee han ova”) brings a kind and personal style to her clients. Mixed with her experience competing on the world stage in cross country and field events and her degrees in Sports Science and Biomechanics, we think you’ll find Dominika the right choice for your next training session at FOR. For just $49/session, you can expect to learn more about how to move your body for the most efficient and productive training.
In 2006, you became the captain of the Slovak national team in the International Sport Federation (ISF) Cross Country World Championship. You also competed in 800m track event. Can you tell us your favorite memory of the championship experience?
My favorite memory is actually the training preceding the ISF qualification. I remember training in snow and in the dark. It always pays off when you put hard work and discipline into what you love to do. Participating in the World Championship in Italy was just icing on the cake.
You have raced in multiple international events, such as European Half-Marathon Cup and a Supermarathon. How do you believe you best prepared for these races? How much strength training do you think is necessary to be the best athlete in the racing field?
Strength training is important for everyone – from professional athletes to people recovering from injuries and everyone in between. I have to admit, when you are in your teens or early twenties, you feel indestructible and tend to forget about strength training. Old school training, especially in endurance sports traditionally prescribes “volume and nothing but volume” in miles. I learned how to train better after I became coach. And, I got older and wiser. Now, I am a triathlete and strength training workouts are a crucial part of my training plan.
The human body is amazingly strong. We just have to know how to use its full potential and learn to prevent injuries. People often ask me what to do to run faster and improve their PR. You are not going to get faster just by adding miles.
How important is mobility and flexibility when you train your clients, and why?
No matter how strong you are, mobility and flexibility should never be neglected. Working on your mobility and flexibility actually allows you to be as strong and efficient as you can be. It is like building the house, you have to have a good base. In this case, mobility and flexibility are the foundation upon which you can build anything you want. I teach my clients how to move properly. More important, I suggest they use it outside of the gym. It is not all about 50-minute workout after all, but also about everyday life. I don’t want my clients to come back injured from gardening or shoveling the snow. When it comes to athletes, mobility and flexibility is “a must” not only for injury prevention, but also to get stronger and faster.
How important is exercise during pregnancy? Did you?
Exercising during pregnancy is so important. I know it can be particularly challenging, because we feel tired and exhausted growing that little human inside. But training can actually give you energy boost. Hormonal changes during pregnancy cause loosening of ligaments and balance becomes difficult.
The best plan includes a combination of strength, mobility, flexibility and little bit of cardio. I did strength training, swimming and yoga during my whole pregnancy. I tried to run as long as possible. I ran a 10 miler when I was 5 months pregnant. Everybody is different. Pregnancy is the time when you really need to listen to your body’s signals. So, I would not recommend running 5k during pregnancy if you never ran before at all. I enjoyed doing yoga until the last day of my pregnancy. I actually went to yoga class the day before my baby girl Nikki was born. I think, thanks to strength training and yoga I never experienced the “famous” low back pain or any pregnancy related aches.