Thursday, January 31, 2008
Exercise of the Week
WALK, seems so simple to just go for a walk. Amazing how few people actually walk each day. The act of walking at a brisk pace will loosen muscles in your back, hips and legs which consequentially are the same muscles that when tight actually contribute to your back hurting. 'Mall Walking' slow and with no purpose has the opposite effect, it actually makes you stiffer, that is why when you shop your back gets stiff. We are creatures of motion, so move. Studies have shown that just walking 20-30 minutes each and every day will significantly decrease pain, halp weight loss and release chemicals that make you feel better. So get up and go for a walk.......Now.
Friday, January 25, 2008
Are you responsible for your pain
Laying in bed last night I was reading a Biomechanics journal (light reading) and there was an article than talked about pain. The basic premise was that many people that suffer from pain either have caused their pain or continue to reinforce the pain that they have from a previous injury. I was glad to have read that, the author was a Physical Therapist, and many PT's still treat just the symptoms with a lack of time to explore where the biomechanical cause has come from. For those of you that have had PT / Corrective Exercise / Chiropractic and you feel worse after the first few sessions or your pain has changed this is what should happen. Yes, you should get worse before you get better. If someone tells you that you will be pain free after just a few sessions they are probably lying. Once a pain cycle has begun it takes TIME to ease, that means Fascial tissue, Muscle, Nerve and joint tissue must have time to return to normal, the question is are you still reinforcing the pain?
Poor posture, lack of exercise, sedentary lifestyle, poor diet and stress all contribute to pain, when you add in repetitive strain, and yes a computer causes repetitive strain, it is very difficult to reduce your pain.
Poor posture, lack of exercise, sedentary lifestyle, poor diet and stress all contribute to pain, when you add in repetitive strain, and yes a computer causes repetitive strain, it is very difficult to reduce your pain.
Thursday, January 17, 2008
Simple is Better
Simple is better, really? i thought complex technology was the answer to all. But seriously, while down here is Florida avoiding the snow back home I had a lady who lives in the building perform one of my favorite (safe & effective) stabilization exercises. I asked her to do it daily until fatigue and no further. Now, this woman has had balance issues, back pain and ankle problems ( she does not know the name of her condition). After just 5 days of performing this exercise she reported a significant decrease in back pain and feels more stable walking. Happily this is just one exercise, imagine if she went through the entire protocol! And by the way this exercise is a contralateral-extension aka. bird dog. I would include a picture but I do not have one on my hard drive so go buy the book, it's in there.
Tuesday, January 15, 2008
Cool Down
I just want everyone to know that this post is being written while I sit on the balcony gazing out at the ocean(yes on vacation). But a person I care deeply about (family) has a problem. this person has been suffering from hand and thumb pain for at least 6 months now. They have massaged, popped pills, worn a brace all to no avail. I made the simple suggestion to use ICE 2x daily for 15 minutes, everyone scoffed, why not heat. ICE ICE Baby, is an anti-inflammatory and an anti-pain. It is applied locally, so 100% of the effect stays where you need it, versus a pill that has to go throughout your whole body and only a small % may actually get to 'the spot'. And ICE is cheap. Amazing...simple, effective, safe, cheap, easy, but yes it hurts for the first 5-8 minutes, and after that cool and pain free. Next time you have pain, try ICE for 15-20 minutes 2 x daily (longer is not better) for 10 days, I bet you will be amazed at how much better you will feel. Use it consistently or like anything else the effectiveness is reduced.
Wednesday, January 9, 2008
Did You Know
Did you know that the average person that has back pain has nothing wrong with their back.
Did you know that the average person having difficulty losing weight does not have a weight problem.
Did you know that psychology plays a greater factor in your success with an exercise or weight-loss routine then effort or structure alone.
Did you know that by simply eating half of what you eat every day you will lose weight.
Did you know that your metabolism is slowing down by simply sitting here reading this.
Did you know that this is all I have time for today and will hopefully post the answers soon.
Friday, January 4, 2008
Joining The inmates in the Asylum?
08' is here, and like everyone else it's new years resolution time. Time to make the same old promises to yourself year after year of eating better making better choices exercising. Unfortunately, these so-called resolutions fail year after year.
Insanity is defined as doing the same thing again and again expecting a different result. Waking up January 1 and making the same resolutions year after year and going about achieving them the same way year after year is plain insanity.
Over the past 15 plus years of clinical practice and personal training I've seen people make the same mistakes over and over again. Mistakes that, with a little bit of education, should never have been made! Now, I don't blame these people that set out with lofty goals to make positive and proactive changes in the new year. I blame the misinformation and the lack of scientific data that the public is exposed to when it comes to exercise, fitness, nutrition and wellness.
So, it only seems appropriate that education, debunking myths and exposure to safe and effective exercise is the only way to avoid insanity. What if I told you that the only good thing about the bench press exercise is that without any doubt it will destroy your shoulders. Last time I checked in playing sports and the game of life if you are laying flat on your back staring at the sky you lost. What if I also told you that leg raises, an exercise that most people think strengthens you're ab's, actually only serves to create a muscle imbalance so severe that it will not only inhibit your ability to move but, it will permanently damage your spine never mind doing nothing for your ab's. When was the last time that you sat on a bench and pushed or pulled something behind your head? When you think of it in that context it really doesn't seem like a good exercise does it? So my point is simple, what we know we may very well no wrong. Hopefully we are all smart enough to realize at some point that what we are doing and what we have done has not or is not working. Change, especially for the body, is essential to attaining consistent fitness and wellness-based goals.
Now, for the big question, where does one go to get this information? There are a host of websites and magazines that will provide you with some of this information. There are also countless books, manuals, and programs that you can buy that can help you on your quest. But, and there is always a but, many of these books websites and magazines are also trying to sell you something. So, be careful in your choices.Over the years it has become very frustrating as a fitness and wellness professional that there are very few websites or books that I can recommend in good conscience to my clients. So, on a challenge from a client and friend who just happens to be a physician I went ahead, stepped up, and wrote a book. Now, I know what you're thinking, here comes another plug to buy something. But, in my humble and hopefully professional opinion this book is different from what is on the market. It is truly research-based, safe, effective clinically based exercises designed to bridge the gap between knowledge and application of good exercise science. The exercises and programs that "Back to Feeling Great a proactive approach to combating back pain and stiffness" contains will help you create proper flexibility, balance, effective posture and most importantly spine and pelvic stability.
Now, you may be wondering why those are important. It is usually the lack of stabilization in the spine, pelvis and core that prevents you from ever achieving your exercise goals. So what I did was create a program based on over 16 years of clinical rehabilitative experience that will help you to move better, be more stable, and have better posture which will in turn allow you to move more efficiently. If you are able to move more efficiently while maintaining good effective posture your muscles fire better. And very simply, if they fire better than you will get more out of your exercise. Sounds pretty good do less and get more!, and that is really the secret to a good and effective exercise, and wellness-based fitness routine.
Most people work way too hard when they're in the gym, the "Back to Feeling Great" book will teach you how to work smarter not harder on your road to achieving your fitness and wellness goals. Since the book came out numerous Physicians and Chiropractors have begun to recommend the book to their patients as a safe, effective and easy program that will actually do what it says it will do. I sincerely hope that with some education and exposure to proper exercise and not 'gym' exercises you will find your New Year goals to be effective and lasting without the risk of making the same mistakes over and over again, no sense joining the inmates in the asylum.
The book is available on Amazon.com and BarnesandNoble.com
www.backtofeelinggreat.com
www.backtofeelinggreat.blogspot.com
Insanity is defined as doing the same thing again and again expecting a different result. Waking up January 1 and making the same resolutions year after year and going about achieving them the same way year after year is plain insanity.
Over the past 15 plus years of clinical practice and personal training I've seen people make the same mistakes over and over again. Mistakes that, with a little bit of education, should never have been made! Now, I don't blame these people that set out with lofty goals to make positive and proactive changes in the new year. I blame the misinformation and the lack of scientific data that the public is exposed to when it comes to exercise, fitness, nutrition and wellness.
So, it only seems appropriate that education, debunking myths and exposure to safe and effective exercise is the only way to avoid insanity. What if I told you that the only good thing about the bench press exercise is that without any doubt it will destroy your shoulders. Last time I checked in playing sports and the game of life if you are laying flat on your back staring at the sky you lost. What if I also told you that leg raises, an exercise that most people think strengthens you're ab's, actually only serves to create a muscle imbalance so severe that it will not only inhibit your ability to move but, it will permanently damage your spine never mind doing nothing for your ab's. When was the last time that you sat on a bench and pushed or pulled something behind your head? When you think of it in that context it really doesn't seem like a good exercise does it? So my point is simple, what we know we may very well no wrong. Hopefully we are all smart enough to realize at some point that what we are doing and what we have done has not or is not working. Change, especially for the body, is essential to attaining consistent fitness and wellness-based goals.
Now, for the big question, where does one go to get this information? There are a host of websites and magazines that will provide you with some of this information. There are also countless books, manuals, and programs that you can buy that can help you on your quest. But, and there is always a but, many of these books websites and magazines are also trying to sell you something. So, be careful in your choices.Over the years it has become very frustrating as a fitness and wellness professional that there are very few websites or books that I can recommend in good conscience to my clients. So, on a challenge from a client and friend who just happens to be a physician I went ahead, stepped up, and wrote a book. Now, I know what you're thinking, here comes another plug to buy something. But, in my humble and hopefully professional opinion this book is different from what is on the market. It is truly research-based, safe, effective clinically based exercises designed to bridge the gap between knowledge and application of good exercise science. The exercises and programs that "Back to Feeling Great a proactive approach to combating back pain and stiffness" contains will help you create proper flexibility, balance, effective posture and most importantly spine and pelvic stability.
Now, you may be wondering why those are important. It is usually the lack of stabilization in the spine, pelvis and core that prevents you from ever achieving your exercise goals. So what I did was create a program based on over 16 years of clinical rehabilitative experience that will help you to move better, be more stable, and have better posture which will in turn allow you to move more efficiently. If you are able to move more efficiently while maintaining good effective posture your muscles fire better. And very simply, if they fire better than you will get more out of your exercise. Sounds pretty good do less and get more!, and that is really the secret to a good and effective exercise, and wellness-based fitness routine.
Most people work way too hard when they're in the gym, the "Back to Feeling Great" book will teach you how to work smarter not harder on your road to achieving your fitness and wellness goals. Since the book came out numerous Physicians and Chiropractors have begun to recommend the book to their patients as a safe, effective and easy program that will actually do what it says it will do. I sincerely hope that with some education and exposure to proper exercise and not 'gym' exercises you will find your New Year goals to be effective and lasting without the risk of making the same mistakes over and over again, no sense joining the inmates in the asylum.
The book is available on Amazon.com and BarnesandNoble.com
www.backtofeelinggreat.com
www.backtofeelinggreat.blogspot.com
Wednesday, January 2, 2008
A Simple New Years Recepie Trick
The new year is upon us, and a heartfelt congratulations for surviving 07'. So, I thought I would start out it giving you a very simple but very effective solution to making some proactive changes in 08'. As you all know, portion control, and good food choices are equally as important as exercise. There are some very simple food substitutions that you can make on a daily basis to cut your caloric intake and decrease your portion size. One of my favorite recipes that allows you to indulge in that chocolate fix that so many love is to simply take a box of devils food cake mix and simply stir in a can of pumpkin. Mix well, add in some cherries if you like bake and enjoy. By adding in pumpkin instead of oil and eggs, you have substantially decreased the amount of calories and lowered the fat content. As long as you remember to enjoy only one piece per day this recipe will get you far from overindulging in those sweet and chocolate cravings.
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