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.  

 

 

As always, let me know how these techniques worked for you.  And if you need to buy the Energy F/X tube, go to http://energyfxfitness.com/_product_78512/Energy_FX_Tube to order it. 

I can't tell you how many times I've answered the question about the safety or dangers of red meat.  And I'm not just referring to the difference between organic versus non-organic nor grass versus corn or grain fed.  Some people have serious concerns when it comes to consuming red meat. 

 

And to be quite honest, you should be concerned about what you put into your body.  With all of the chemicals that we read about being added to our food, you'd be foolish not to be more discriminating when it comes to your daily meals.

 

But sometimes marketing hoopla and research can go a bit overboard.

 

Check out this article:  All Red Meat Is Bad For You!

 

Now that's one powerful title.  And after reading the article it's enough to make anyone swear off red meat -- PERIOD!

 

But when you sit and think about the "study" they cite, I noticed they didn't discuss whether any of the participants exercised or not?  Did any of the participants consume alcohol or eat processed foods as regularly as they consumed red meat?  Did they have family histories of poor health? You can see where I'm going with this.

 

While you should limit the amount of red meat you consume, you should also be aware that other factors play a strong role in mortality rates -- not just red meat.

 

And because we live in such an information age we are fortunate enough to get articles like the one below, that help to put a little perspective into the mix.

 

Why Red Meat Is NOT Bad For You!

 

Whether you are a vegetarian, eat no red meat, or only consumed a limited amount per week, the bottom line is not to believe everything that comes across our hyped up media, just because it claims to be a study.

 

You're intelligent.  Think it through.  Do what makes sense to you, and don't be led around by your emotions and a few so-called research studies. 

 

 

 

Health comes in many varieties and can be achieved in many ways.  Make sure the one you choose is a decision made by you!

 

 

 

 

 

 

 

Wow, here we are at the end of February.  It's almost time to turn the page again.

 

How are you doing on your goals? 

 

Are you finding it harder and harder to keep those original commitments that seemed so easy to do in January?

 

It's interesting because you're not the only one.  Every year right around the second week of January there is a HUGE increase in activity at the gym.  I mean a serious increase in new members committing to making a change -- whether it's the typical lose a few unwanted pounds, or those looking to get out of pain.

 

But guess what?

 

If you're like most people, right about now is when they begin to abandon their commitments and begin to lose traction.  Simply put, they start to give up or make excuses. And right now I am noticing a HUGE decrease in those new members that started out with such energy and commitment.

 

Let's be honest, it's WAY TOO EARLY to throw in the towel. 

 

You started with good intentions, you made some solid efforts. But for some reason are still not seeing the progress you would like, and quite honestly -- deserve.  Not seeing results has a lot to do with how you set up and go after your goals. 

 

To be blunt about it, it's the difference between success or giving up.

 

I figured if you were like some of my clients, you could use a little pick me up and perspective overhaul.

 

Well here is a little piece I came across that I thought was right on target.  It's written for big business, but when I read it through and listened to some of my clients, I realized it was right on target for all of us. 

 

Check it out and let me know what you think.

 

3 Ways To Blow Your Goals For The Year

 

You've got to think of this way.  If you were traveling to work or taking any journey and for some reason a certain freeway or street was blocked, you would just make an adjustment in your plan and continue forward. You wouldn't just quit. Your goals were worth making and they are worth following through!

 

 

With the New Year upon us, so many people are making an effort to get into better shape.  And that's a good thing for sure.

 

For some that means just finally getting off the couch and doing something -- anything to get the body moving.  For others it means joining a gym, a group fitness class, a yoga studio, or some other structured group.

 

But beware, just joining a group doesn't always mean you will get fit, sometimes it can mean you'll open yourself up to getting hurt.

 

Check this out!

 

How Yoga Can Wreck Your Body

 

Now at first glance you might think I'm advocating that Yoga is bad!

 

WRONG!

 

If you read the article carefully you'll find in many cases you could replace the references and word "yoga" with group exercise, weightlifting, or any host of other fitness choices.

 

Not all instruction is good instruction.  And just because an instructor is popular doesn't necessarily mean that they are good.

 

There is a difference!

 

So the the next time you go shopping for a way to get in shape be sure of 3 things:

 

1.)  Start off slow regardless of your chosen interest; at a level you're capable of doing!

 

2.)  Don't confuse popular with good. Make sure the instructor caters the class to the abilities of the various students. Not the other way around.

 

3.)  No matter what you choose, remember your body needs a bit of variety -- stretching, resistance exercise, some type of challenging cardio, and yes, some time to recuperate.

 

And as the old saying goes, Those that don't make time for health will eventually have to make time for illness.

 

 

Choose wisely and Have Some Fun!

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).

 

No more reasons, only results!

 

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!!

The year continues to click right by us.  Here we are on the last week of August -- WOW does it fly.

But more importantly, it's Monday and time for some Tips, Tricks and Info to get you on your way to that new you!

First off, here is an article that is nothing short of terrifying -- really, I'm serious!  This article goes into detail about what will happen to the obesity rates in the United States if we don't seriously do something NOW!

Obesity Rates Are Projected to Soar -- Half the Population . .

My hope is that this next article will be key in avoiding the article I just shared with you.  I've seen it in other countries and a few progressive companies here in the U.S. have been using it.  How cool would it be to be paid to workout out?

Workers Tout The Benefits Of Exercise On The Clock

When it comes to change, the hardest thing is to get started.  I remember speaking to many people over the years that tell me how difficult it is to get the process of change started.  Let's be honest, making changes in any part of your life can be challenging in the beginning.  I think this next article has some great ideas on how to get yourself on track.

4 Tips on How To Get Started

OK, so let's say you have been exercising and are just not seeing the results you want.  Or probably more to the point, you're having trouble staying on track.  You want to make the commitment, but it's a struggle to start or keep it going for any length of time.  You're not alone, lots of people have difficulty starting a new routine, let alone keeping it going till they see their results. This should help:

5 Ways Dieters Sabotage Themselves

If we are going to avoid half of the population becoming obese by the year 2030, we better get started. 

Here's my part, passing on tips, tricks and info that matter.  And if that wasn't enough, I'm currently running DYNAMIC X --  "The Anti-Boot Camp Class", just in case you need a little jump start.  You can get all the info here: DYNAMIC X

Well there's your Monday dose.

Remember, you don't have to get it perfect, you just have to get it going!

Now Get On Track and Stay On Track!

Well, it's Monday again.  So of course it's time for some information that actually works and saves you the trouble of trying to make sense of all the media hype and misdirection.

The first article is for those of you who are wondering does timing of meals really matter when it comes to putting on or keeping your muscle.  Believe it or not, it actually does matter.  Research has confirmed something that those of us in the fitness community have known for a while, eating an easily digested meal, high in protein and low in fat, directly after your workout preserves and assists you in gaining muscle.  And remember the goal when it comes to transforming your body -- maintain your muscle and shedding the body fat. 

Here's a little help:  Muscle Building Effect of Protein Post Workout

The second article is an excellent read.  Especially for those of you who really don't want to keep track your fitness progress and goals.  Believe me when I say, it doesn't matter until you write it down.  I don't exactly know what mechanism it is, but there is something about writing down a goal that is very motivating and spurs a sense of accountability.  And what better way to achieve a goal than to make yourself truly accountable.  That's how success happens in any realm -- making yourself accountable.

Need a reason?  Here's 5 Reasons to Keep Track of Your Fitness Goals

And then we move to an issue that is always concerning to me, people looking for shortcuts when it comes to weight loss. I have to admit, there are many "diets" that can provide short term weight loss and body transformation, but few of them are truly safe.  And to be quite honest, virtually none of them are something you can keep up for any length of time.  So why bother?  I mean seriously, transforming your body is a lifestyle change that takes time.  It is something that you do step by step -- getting a bit more consistent each day and each week.  Lasting body transformation is not something that happens quickly -- we're talking about changing habits here.  So even the most committed do back step once in a while.  But with a good program, consistent effort and realistic goals, You Can Do It!

Check this out:  The Danger of Weight Loss Shortcuts 

(by the way, holding your breath as a form of body transformation, doesn't work)


Only the real deal info here --

So Get On Track and Stay On Track!

Hello Monday!

It always amazes me how quickly the weekend goes by.  I do hope the information I'm sharing with you on Monday's is really helping you break through your plateaus and achieve new results. There is nothing that will take the wind out of your sails faster than putting in all that time and not seeing the results you deserve.

Just this past weekend I was stopped by a complete stranger, asking for advice on how to get lean. He shared with me his frustrations about his body transformation due to bad information -- believe it or not, he was doing hours of cardio and cutting out certain food groups. This suggestion from a "friend" gave him almost zero results. In fact, he complained that he actually felt as though he had gained fat.  Your body is a machine -- it has to be fed every 3-4 hours a protein, carbohydrate and a healthy fat. And always remember, marketing is for the purpose of selling X amounts of units of a certain product.  Marketing is not sincerely interested in giving you knowledge and products that work wonders -- they're interested in selling hope.  Which often times ends up misleading you.

On to the good stuff.

The first article I want to share is to remind you that just because you don't see the scale moving, doesn't mean you are not making progress.  Yes, I made this point a few weeks back, but found yet another article definitely worth the reminder.

When You're Exercising But Your Body Is Not Changing

Keeping in line with the previous article. Have you ever notice that when someone is in the process of transforming their body, they often seem to be cranky and just plain not in a good space.  Assuming they are not a physique competitor, that's usually a cue that their calories are too low and/or they are way over trained.

How to Lose Weight Without Losing Your Sanity

And what Monday post would be complete without a good old reminder about one of my favorites, the importance of interval training, to decrease the wear and tear on your joints, increase your results, and cut your workout time down significantly.

The 30-30 HIIT Cardio Workout

So now that you have information that works ----

Get On Track and Stay On Track!

So it's Monday again.  Where does the time go?  No matter, it's time to give you some more information that will give you the transformation you're looking for before the summer ends.

The first important article I want to share with you is about motivation.  Yes, I realize that is typically my Wednesday topic, but this article came across my desk and I was impressed.  It basically talks about the importance of being clear why you want to transform your body.  Just wanting to be thinner is too vague.  Wanting to look good and fit into a bathing suit, while motivating, may not be quite enough to get you to change the habits that are holding you back.

Check this one out:  How to Give Purpose and Vision to Your Workouts

The second article I would like to share is about getting better results, and who doesn't want that, right?  I can't tell you how many people I see day in and day out, come into the gym, go through a half-hearted workout and then wonder why they don't see their body changing.  It takes more than just showing up to get the results.  Sure, showing up is half the battle, but the other half is putting in the work necessary to make those changes happen.  Coming to the gym to socialize won't give you the changes in your body you're seeking.

Here's 5 Tips To Get More Results From Your Workouts

And as you know me, I've saved the juicy one for last.  Thankfully over the past few weeks I've had several emails and a few personal inquires about how to safely do interval training.  I've always said anyone can do it, but it does take a bit of moderation to get the process started off correctly.  I think this article does a good job of giving you the quick and dirty on how to get started safely.  And then look out -- cause you're going to start seeing massive results when you apply interval training as your cardio of choice. 

Should You Be Trying High Intensity Training?

Quick, short and to the point!  Information you can use to make sure you see the changes you deserve.

Get On Track and Stay On Track!