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Simple Programming for Sweet Success

Simple Programming for Sweet Success The internet is great in that it gives us access to virtually endless information at the touch of a button or the sound of our voice.  The internet is terrible in that it gives us access to virtually endless information at the touch of a button or the sound of our voice.  Nature dictates that we thrive on limited and simple choices.  In the wilderness, you have a couple of choices of what to eat--you either eat them or starve.  You have limited options for water.  Perhaps a stagnant puddle, a small pond, maybe a running stream or lake.  You drink one or die from dehydration.  During inclement and colder weather, you build some form…

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Better and Not Broken

Better and Not Broken 2020 Resolution January has arrived, and with the new year comes a sudden surge in fitness participation.  January’s well-intentioned training efforts produce many of the physical therapy patients we treat in February and March.  Fitness folks that morph into physical therapy patients travel remarkably similar paths.   For those returning to exercise, I have some suggestions that will keep you in the gym and out of the clinic. Choose Joint Friendly Exercises Many of the training tools in the typical fitness facility limit movement to one joint.  Seated knee extension, prone leg curls, seated shoulder abduction, and seated hip abduction wedge the body into artificial alignments in an effort to place load on one muscle.  Older, overloaded,…

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The Power of Yes

Some of the worst advice we can give in the worlds of fitness and nutrition revolves around a list of don’ts.  It is common practice in many transformation challenges to give clients meal plans which includes a list of foods to eat, how much, and when.  By default, this also includes a list of foods not to eat, times not to eat, and limits on quantities. Starting January 1st, cleanses/detoxes are another common practice by those trying to jump start good nutrition.  The practice of providing individuals meal plans or lists of foods to avoid are well intentioned, but lack nuance, and in many cases may have the opposite effect.  I have four children (ages 3-8) and one thing that…

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Habit Helpers

Habit Helpers Getting Better at the Fitness Process Fitness is a motivational mind game.  The psychology department at the University of Michigan has found that it takes six to eight weeks to develop the habit of exercise.  If you can get a participant to remain consistent for that period of time, their chances of staying with a program will be good.  Setting appropriate goals provides the ongoing psychological reinforcement necessary to develop and maintain the fitness habit.  The type of goal you choose can make a big difference in your chances of success. Most fitness clients set outcome goals—they want to lose twenty pounds, drop two dress sizes, run a 10 kilometer race, perform ten pull ups, etc…  Outcome goals…

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Vacation Workouts Made Easy–Part 8

Vacation Workouts Made Easy--Part 8 Horse Stance Horizontal About once a month, I get requests from clients for a training plan they can do using minimal equipment while traveling in order to stay on track with their fitness program.  While it’s impossible to reap all the benefits of training with the diverse equipment found at a good training facility, exercising while traveling can help people maintain the habit of exercise and prevent the loss of fitness gains, especially during extended time away from traditional training.  One of the simplest things that can be done is to just be active.  Use the stairs instead of the elevator when traveling, park at the back of parking lots, walk or ride a bike…

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The Wife’s Christmas Gift

The Wife's Christmas Gift Not All Husbands Are as Sensitive as Me A recent Peloton spin bike commercial has stirred up controversy.  Buying a spin bike for your wife appears to demonstrate that you are a sexist, misogynistic husband.  I have to disagree.  I feel any gift that can improve a loved one’s health and permits them to remain active for an entire lifetime is wonderful.  I do have an argument with a spin bike being the best training tool for a young woman.  Read on for a far better selection of Christmas fitness gifts. Stand Up Work Station Our young wife obviously has a career outside of the home.  It takes two incomes to be able to afford a…

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