Ok, Here's Your Final 3 Stretches to Get and Keep You Out of Back Pain

As promised, you’ll find below the final 3 stretches to get and keep you out of back pain.

Obviously the 9 hip stretches I’ve provided are by no means an exhaustive list of hip stretches to get you out of back pain.  But they are in fact a great beginning set of stretches to start you on the road to recovery.  I’ve had great results with my clients utilizing these 9 stretches. For some, that may be all the assistance you need to help keep your body in balance, while others may need a bit more individualized routine.

Equally, if not more important than the exact stretches you do, is how consistent are you executing the stretches. Are you regularly performing the stretches – daily or every other day for example? Or are you like many people and only do the stretches when you’re in discomfort or pain.  Like any other part of your body, your hips and lower back need regular maintenance to keep them functioning optimally.

I often give the example of brushing and flossing as a habit we all perform consistently to make sure that we have long lasting, functioning teeth into our later years.  No one seems to have a problem understanding the importance of regular brushing and flossing to stave off cavities and other teeth and gum issues.  But for some reason when you ask someone to take 7-10 minutes out of their day for regular rolling and stretching, they feel like you’re making a huge request.

Trust me, if you’ve had lower back pain you understand how insignificant 7-10 minutes per day is to not have to experience pain.  To be quite honest, too many people spend 7-10 minutes on their phone and get no health benefits. 

Ultimately the choice is yours. . . .

This is Stretch #1

I call this Windshield Wipers. Lay flat on your back, arms out wide, knees bent 45-90 degrees, feet flat on the ground. Take your left ankle and place it on your right knee. Drop both legs to the left side to feel a stretch in the right hip. The goal is for the stretch to come from the hip and NOT the lower back. Hold for 5-7 breaths. Repeat on other side.

This is Stretch #2

This is a slightly less aggressive form of pigeon from the lying position. Lay flat on your back.  Bring your right leg towards your chest. Grasping your knee and ankle gently, pulling the leg towards the left side of your chest (so you are moving the leg across the body) until you feel a stretch in your glutes. You will create a very gentle stretch in the hip. You should feel no pain in the knee. Repeat this process 3-7 times on both sides.

This is Stretch #3

Laying flat on your back, place your feet just outside of shoulder width with knee bent and feet flat. Allow your knees to drop inward and relax against one another. Hold this position for 7-10 breaths.

There you go. Hope this group of hip stretches starts you on a path of taking good care of you. Stay consistent and be sure to check back for other help and practical ways to keep you out of pain and feeling good.

The Skinny On Carbs

I hope you had a great weekend and enjoyed my newsletter.

One of my clients had a great question that I’d like to answer here. She expressed concern that the carbohydrates (carbs) in the last recipe, on the newsletter, seemed a bit “high”.

The first thing I would ask you to remember is that one meal, slightly “high” in carbs, is not an issue.  What’s of bigger importance is the total calorie intake of protein, carbs and fat over a 24hr period.

We’ve all watched the media bounce back and forth between low carb, high protein, fat-free, and an assortment of other inaccurate and short sited responses to losing weight and keeping it off. 

I personally don’t believe in the “one size fits all” type of philosophy when it comes to nutrition. I genuinely believe that each person is unique in their metabolism, fitness level, time they have to spend exercising, as well as how many calories they burn just doing their daily activities. That is why I take a body composition analysis on each of my clients, as well as find out what a “typical” week of exercise looks like for them, before I create a customized nutrition program.  That way I am sure that the nutrition program meets their individual needs and lifestyle.  And to be quite honest, if the “one size fits all” philosophy worked, we’d be seeing a better improvement in the overall health of our population.

With all of the said I can give you a general rule of thumb when it comes to creating your meals.  My reading is leading me to believe that perhaps portion control is really the key to losing weight and keeping it off (for those that do not want to measure their food).  What I mean by that is this: picture your plate, now divide it down the middle so that you now have two halves. Half of your plate should be full of fresh vegetables (preferably leafy green). Divide the second half into to two equal parts.  In one of those halves you would have a lean protein source (eggs, fish, lean meat, poultry), and the remaining space would be filled with carbs (starchy – brown rice, whole-grain breads, etc.).  Does that make sense?

Divided Plate Chart

The second general rule of thumb is this: if you tend to start your day “high” in carbs, be sure to taper your intake of starchy carbs throughout the day.  The thinking behind this is that you give your body the rest of the day to burn off the starches you’ve taken in during the early hours of the day.

Remember, one size fits all does not work.  Find out how your body works by getting a body composition analysis and that information along with your “typical” week of activity, should help put you right on target and ready for summer swimsuit season!

 As always, please let me know if this information was helpful.

Pull/Rotate -- Rotator Cuff Movement

Spend long enough sitting, hunched over a desk and you’ll need movements like these to re-align you’re should and get rid of shoulder discomfort.

6-Pack By Summer?

Want Your Midsection In Shape Before Summer?

Think Doing 1,000 Sit-Ups Will Get You There?

Think Starving Yourself Will Get You There? 

If you answered "YES" to any of these questions, then you better keep reading.

It's a simple guide, but one many forget; especially those that wait till the last minute and want instant results.  By the way, you can't cram for abs, like you crammed for tests back in school.  I don't care what the media tells you!

Getting lean and staying that way basically boils down to 3 consistent steps:

1.) Make a Plan:

     Yes, I'm sure you're tired of hearing me say it, but it's the truth.  There is no successful outcome without a plan!

     +  Make time to plan your meals and track them

     +  Make time to plan your fitness (if you're serious, you can't afford to miss workouts)

     +  Make time to get your rest.(transformation happens during recuperation--not while working out)

2.) Do Circuit Training:

     If time is an issue when it comes to working out, then circuits is the best way to go

     +  Ditch the social time workout

     +  Do cardio intervals to get the most out of your cardio time

     +  Try alternating upper and lower body exercises (3-5 exercises in a row)

3.) Consistent Good Nutrition:

     It doesn't have to be perfect, but better than you're eating now.

     +  3 meals per day containing a protein, carbohydrate, and fat (here -->)

     +  2 snacks per day that are basically "mini-meals" (one mid-morning and one mid-afternoon)

     + Cut down or eliminate the sugary drinks and go for water or ice tea (unsweetened).

It's honestly that simple.  Just like a travel itinerary or a retirement plan -- you have to make a plan and stick to it.  Doing these 3 simple steps consistently will get you the results you want and deserve.

Plate Chart

Self Myo--- What? It's time to get rid of the pain . . . . completely!

I have to admit that I see people using the foam rollers and other self massage techniques more than ever before, but it still surprises me how many people still don't know the benefits.

 Whether it's new clients or the regular gym members that consult me on how to get out of pain, I have to tell you self-massage has got to be one of the most underrated "get out of pain and speed healing" techniques I know.

It doesn't matter if you spend your day sitting at a desk, are a weekend warrior with some nagging aches and pains, or a competitive athlete looking to decrease soreness and improve performance, self-myofascial release (self-massage) works.

  As the old saying goes, “sometimes you can’t see the forest for the trees”?  This morning I was reminded of just “how deep in the trees” I am.

I was approached by a woman that I see regularly at the gym who asked me how to get rid of her knee pain she's had for the past 4 weeks.  She stated that she enjoyed Spinning, long bike rides on the weekends, but spend most of her day at her desk at work. In addition, after sitting for long periods of time, standing up is quite painful, though the pain decreases after moving around for a bit. I asked had she had any falls or other impact to her knee and she stated, "No".

She also said that she had begun stretching, but that only made a minor difference in the pain. It’s gotten to the point now where she is unable to enjoy her usual cycling and it's beginning to make her depressed.

 I asked, “Do you do any self-myofascial release or self-massage”?  She said, “What’s that”?  I then proceeded to demonstrate some techniques using my Energy F/X Tube.

While I was demonstrating the techniques it hit me...

 I take for granted that many people don’t know about the benefits of self-myofascial release.  In a nutshell, self-myofascial release is a type of self-massage using a hard roller, tube or ball.  It helps break up scar tissue and increases blood flow to the affected area.  Not to mention it can increase your range of motion and improve performance.

Many weekend warriors and sedentary people end up feeling stiff and hurting, and mistakenly believe there is something wrong with their joints that might require surgery.  In fact, most of the time all they need to do is regular self-myofascial release.

Before you give up hope and think the only alternative to being in pain is surgery, check out the videos below where I demonstrate how to use self-myofascial release techniques to get out of pain.  It's simple to do, and literally doesn't take more than a few minutes a day.  

What are YOUR Habits?

A client asked me the other day why do I think it takes some people so long to get results while other people seem to have faster results. 

I think this is such an outstanding question.

It’s all about habits.  Some people will come in each week and do hours of cardio, but then leave the gym and pay little to no attention to what they eat. Likewise others will come in and do all sorts of rehab exercises and then go and sit in their office chair with their legs crossed for 3-4 hours a day and wonder why their knee or hip is still bothering them.

It’s all about HABITS.  To me the whole idea of working out, exercising and training, is so that it makes what we do in our day to day life easier and more enjoyable. If you spend 3-4 hours a week exercising, but spend 20-30 hours a week sitting improperly or not paying attention to what you eat, you’ve dismantled all the hard work you’ve done at the gym.

See, working out, training and exercising is like fluoride for the body.  It fortifies the body so it doesn’t break down while you’re going through your daily routine. Eating properly does much the same thing. It fortifies and encourages your body to burn fat, digest and eliminate properly and repair damaged tissues.

The curious thing is many people treat fitness like we do our car repair. We think if we just show up and do some exercise, that’s the end of the responsibility. Unfortunately you can’t just drop off your body and pick up a new one, without aches and pains, and with the perfect shape you want.  You have to be aware of your habits outside the gym as well.

Simply put, health, fitness and wellness is a lifestyle.  It is something that should be made part of your everyday living if you are going to get results and reach your goals.

Here are some HABITS to assist you in reaching your goals.

1.)   Focus on the task at hand.  If you’re training, train, don’t make it a social outlet. Get what you came to get done, done.

2.)   Plan your meals in advance. Make food choices that assist you in reaching your goals. You deserve to see the results of all your hard work, and it will help you stay motivated.

3.)   Get body work/massage done regularly. Whether it’s going to a massage therapist or using a roller or tube for self massage, take care of your body. It’s as important as changing the oil in your car.

4.)   Be aware of your posture. How you sit in your chair, how you walk, how you stand. You spend WAY more hours doing each of these things than you do training – Fortify!

5.)   Get your rest. At the pace most of us are working, none of us can afford to miss any sleep. It’s a necessary part of recuperation both mentally and physically.

Your habits, like it or not, decide your success in anything you do in life.  Don’t just go through the motions. You’re putting in the hard work, why not see the results? Whether it’s physical pain, a few extra pounds you want to get rid of, or a financial goal you have set for yourself, your habits will dictate your success.

At the risk of sounding a bit too cliche, changing your habits can seriously change your life.

Remember the 80/20 Rule -- 80% of your results are based on 20% of your actions!

As always, let me know what you think.  

Sore Ankles . . . . . Orthotics

I try to be a bit intuitive when it comes to writing my posts.  So after being asked for the fourth time this week about ankle pain, knee pain, and the benefits of Orthotics; I figured that was my hint to provide you with some sound information so that you can make the decision.

Do you have ankle pain, heel pain, or knee pain?  Have you been told that Orthotics was the only solution to your problem?

Well I have a surprise for you.

The first thing I want to share with you quickly is that the ankle is an unbelievably complex joint.  It can affect everything from having proper posture, to whether or not you experience shoulder pain, believe it or not.

Often orthotics are suggested as a way to address ankle issues or poor bio-mechanics in walking or running.  And without a doubt, in many cases the pain issue is addressed -- at least in the short term.

You see orthotics are like any other brace, splint or crutch, they provide support to a weak area.  So if certain muscles are not working properly, the orthotics provide the necessary support to relieve the overworked muscles that are creating the pain.  However, like any support mechanism, it is only meant to be used for a short period of time. During this "assistance phase" you should also be working to both strengthen and increase the range of motion (mobility) of the area -- in this case the ankle.

Think of it this way.  Let's say your legs are sore and tired. To deal with this issue you decide to use a wheel chair in order to relieve the discomfort.  After several months you get rid of the wheel chair and go back to your normal routine.  Would your legs be any better prepared to deal with your routine?

Probably not!

You see unless you've done some specific work to strengthen the weak areas that were leaving your legs feeling sore and tired, the problem will just re-surface.  And in some cases even get worse or cause other problems.

Now this is not to say that some people do not sincerely need orthotics, for example, those with significant differences in leg length, or other structural issues, etc.  What I am saying is that many times people use orthotics as a quick fix to a much larger problem -- that of weak and stiff ankles and/or hips.

Below I've included one excellent article and 3 basic videos that I believe are very helpful when it comes to both alleviating ankle pain, and/or strengthening the area before problems begin. 

So before you decide on committing to orthotics indefinitely, give these movements (stretches and exercises) a try.  I think you'll be pleasantly surprised.

This is obviously not the last word on improving the function of your ankle or eliminating pain, but these videos should provide you with an excellent start.

Remember, don't let your commitment to comfort stop you from being healthy!

The Alphabet Exercise for Ankle Pain (video below)

This is obviously not the last word on improving the function of your ankle or eliminating pain, but these videos should provide you with an excellent start.

Remember, don't let your commitment to comfort stop you from being healthy!

Your Comfort Zone Could Kill You

It's been a while since I've had a chance to share with you some Tips, Tricks, and Info to keep you on Track and making progress. I had quite a few major changes going on on this end over the past couple of months, that literally demanded my attention.

But that aside, let's get to it shall we.  

This past week it has become painfully apparent to me that your Comfort Zone Can Kill You.  I know, you think I'm probably overstating the problem for shock effect, right?   

Wrong!

I presently have a client, a former triathlon competitor, that originally came to me with concerns about his increasing cholesterol, as well as nagging hip and knee pain. As you would expect it was the usual suspects, tight quads and hip flexors, rounded shoulders from way too many hours in front of the computer, weak glutes from little to no activity since he stopped competing, and of course a weak core.  He regularly attended sessions twice per week.  In addition to those sessions, he was given homework to do so that we could rid him of pain as quickly as possible.  

Then life happened.  His job began to require him to travel 2 weeks out of the month and POW, the progress we had made slipped backwards. 

As you might have guessed, the homework he had been doing went out the window, the amount of sitting he was doing had almost doubled, thanks to plane travel, and on top of it all he was not able to keep his regular sessions.  So in essence he had gone back to the comfort zone that had originally created the pain and increasing cholesterol. 

After reviewing what had transpired we agreed that taking care of himself couldn't be something he would find time for, taking care of himself would something he would have to make time for.

You see we all have crazy busy schedules.  I completely respect that.  But what I also know without a doubt, is that if you don't make time for wellness, you will be forced to make time for illness.  Whether it's in the form of physical pain and discomfort or other more serious issues of health.

 Our plan was simple.  I created a program for him that would take no longer than 15-30 minutes to complete.  We agreed that while it was important to make his scheduled appointments, equally important was that he follow through on his homework each and every day.  That he make time to take care of himself -- whether he was traveling or not.

And honestly, I believe that is the difference between getting to your goal or just taking 3 steps forward and 2 steps back.  You've got to make time each and every day to do something for your health. Because just keeping with your same old comfortable routine, could kill you. 

Need a quick and easy stretch program to make sure you keep on track?

Try this one on for size. (Stretches to Keep You Out Of Pain).

 7 Most Important Stretches if You Spend Your Day at a Desk

No more reasons, only results!

Tips, Tricks, and Info Monday

Happy Labor Day!

Hope you've enjoyed your long weekend and are ready to tackle the short week ahead.

Today I have 4 items I would like to share with you that I am sure will take some of the guess work out of getting started on creating that new you.

The first is the easiest of them all.  A new study just released states that it only takes a commitment of 15 minutes/day to actually add 3 years to your life.  Imagine that, just 15 minutes per day and you can add 3 more years to your life -- quality years of course.

15 Minutes of Fitness Per Day

We are all looking for ways to get the results as fast as possible.  So it doesn't surprise me when someone asks, "What is the best time to workout?"  To be honest, the best time is the time that you can commit to on a regular basis.  I realize not every person is an early riser, but if you've considered starting or changing your workouts to the morning, here's -- 5 Reasons to Incorporate Morning Workouts.

The next article I would like to share with you is actually for you to share with one of your friends that is on the fence about whether or not to commit to an exercise program.  So often people make fitness as challenging and intricate as brain surgery.  It doesn't have to be that way.  It actually can be boiled down to the basics.  I realize there is a ton of information out there that can confuse even the seasoned veterans.  So here you go:  3 Simple Rules of Fitness

And finally, the last article of real value today is one that is actually a response to a person I ran into at the grocery store today.  He asked me did I really believe that lifting weights could actually help him lose weight faster.  DEFINITELY!!  I've been in the fitness biz for over 17 years and let me tell you, it never ceases to amaze me how many people begin a weight loss program and only do cardio.  If you're serious about wanting to shed body fat as quickly as possible, including resistance exercise is an absolute must.

Weight Training Routines and Weight Loss

And for the gentleman I met at the grocery store today -- add some weights and watch the difference it makes.

You know the saying --

Get On Track and Stay On Track!!