Do you find yourself struggling to accomplish your new year's resolutions? Don't worry, you're not alone, and there is a good reason for it.
Every year people like yourself make resolutions, promises to yourself that something about your life is going to change for the better in the new year. The problem is that you are not always being realistic about your goals. The first obstacle that many people face is lack of a time frame, and this is paramount.
January first. That's the first day of the "New and improved you." Right? You were supposed to join the gym, start eating right, get more sleep, make more money, have a better relationship with your spouse and with your kids. You were supposed to reduce your stress. Well, if you are anything like me, and most other people, just looking at a l ist like that is stressful and thus counter productive. It's easier to hide that list in a desk drawer than it is to actually put it into action. So despite our best intentions, that's exactly what many of us do. The fact is, this list is simply too much to accomplish in one day! Just because you didn't lose a pound on New Year's Day doesn't mean weight loss can't be accomplished in the new year. It's not you that is flawed - it's your approach. Let's try a new one.
It's good to have a long list of life changing goals, but they need to be measureable, and attainable. For example, don't say "I wasnt to get in better shape this year." You have to define what "better shape" means to you. WHat does that look like? How will you feel? How many inches do you want to lose? Do you want to be able to run a mile? Maybe you just want to lose 10 pounds and keep it off this ti me. Whatever they are, your goals have to be specific, measureable, and achievable. Start small, if you haven't run around the block in a few years, running a marathon can still be a goal, but you will need to set smaller, more achievable goals first. For example, try aiming to run around the block without getting winded, and progress from there once that goal is achieved.
Once you have made a list of real, attainable, measurable goals, it is important to write them down and store them somewhere important, or somewhere you will see them often. Maybe with your jewelry, after all, they are more important than your bracelet aren't they? Writing things down signifies commitment. It's easy to change your goals when things get difficult if you haven't written them down. Putting goals to paper will help keep you in check. Once you have your list written, you should prioritize it. Put the easiest goals first and the most difficult goals last. Accomplishing your easier goals will help you build self confidence and will make those large difficult goals seem much more attainable. This list that you are writing, while specific, also needs to be fluid. Simply put, if you achieve your goals, it doesn't mean you stop progressing. Continue to rewrite your list of goals with new ones as you accomplish the old ones. Save your old lists as reminders of where you came from.
You can accomplish all of your goals, it just takes the right approach. You would probably benefit from telling a friend your goals. When someone else knows, they will commonly ask you how you are doing with your progress, this acts as great external motivation to keep moving forward. Sometimes you will even find that your friend has the same goals you do. Your book club buddy could turn into your jogging buddy. Believe me you are less likely to miss that run if your friend already woke up early and is counting on you to be there.
There is no bad time to start changing your life for the better. It doesn't have to be a Monday, and you're not to late if you didn't start on the first of the year. Make a decision and start working towards your goals. Marathons are run one step at a time. Good luck to you on a happy, successful, and healthy new year.
There is no bad time to start changing your life for the better. It doesn't have to be a MOnday or the first of the year. Make a decision and start working towards your goals. Marathons are run one step at a time. Good luck to you on a happy, successful, and healthy new year.
Friday, January 7, 2011
Wednesday, October 20, 2010
Department of Parks and Recreation(al) Exercise
For many people walking through the doors of a gym on a regular basis is just not going to happen. In fact, gyms count on this. When a gym establishes its capacity, it does so accounting for a given percentage of its paying membership not coming! You don't have to spend your money on a gym membership that you know you will never use. There are other ways to get your exercise.
When I was in school for Chiropractic, I already had years of personal training experience. Some of my friends at school had similar experiences. We designed the ultimate out door workout. In fact, it was so intense, that we could only do it once a week. We started this workout in a group of 4 guys and it turned into an unofficial group fitness routine that weekly saw up to as many as 25 people come down to participate! Why? Because it was fun. For you, what I was doing might not be fun, or even possible. We were flipping 500 pound tractor tires, dragging over 100 pounds of kettle bells, swinging sledgehammers, doing pull ups in trees, and running sprints across the two acre yard. There are modifications for all skill levels. You can exercise outside, have fun, and challenge yourself at the same time.
The easiest exercise we can all do outside is going for a walk, or a run. The biggest hurdle people encounter when going for a walk or a run is lack of progression. Put simply, most people just don't push themselves hard enough to garner the results they want. For these types of people, fartlek runs can be extremely effective. I know, "fartlek" sounds silly, but it's a real word. An example of a fartlek run goes as follows; when you go outside, pay attention to the telephone poles on the block. Walk from the first one to the second one. Jog from the second pole to the third pole, and sprint from the third pole to the fourth. From the fifth pole to the sixth pole, the pattern resets, and you walk. Fartlek runs are runs in which there is a set interval dictated by a given time or distance.
Maybe the most fun way to exercise is to go to a park. Don't think playing in the swings is a workout? Think again. Sure, if you just sit there and allow momentum to do its thing, you aren't getting much of a calorie burn, but do some work and you are looking at a core strengthening, calorie burning fun time. Each time you kick your feet out in front of you, the quadriceps (leg muscles) and abdominal muscles contract. Bringing your feet in for the back swings works the hamstrings and the muscles of the lower back. Do you bring your kids to the park and watch them play tag? Why not play with them? It is great aerobics, and it is a fun, free way to bond with your child. If you walk or jog to the park, it just adds some bonus time to your enjoyable workout.
For the challenge seeker, parks can be a great place for exercise too. Monkey bars are pull up bars, and pushups on swinging plank bridges are much harder than pushups on solid ground. Running to the park is of course always an option as well.
When I was in school for Chiropractic, I already had years of personal training experience. Some of my friends at school had similar experiences. We designed the ultimate out door workout. In fact, it was so intense, that we could only do it once a week. We started this workout in a group of 4 guys and it turned into an unofficial group fitness routine that weekly saw up to as many as 25 people come down to participate! Why? Because it was fun. For you, what I was doing might not be fun, or even possible. We were flipping 500 pound tractor tires, dragging over 100 pounds of kettle bells, swinging sledgehammers, doing pull ups in trees, and running sprints across the two acre yard. There are modifications for all skill levels. You can exercise outside, have fun, and challenge yourself at the same time.
The easiest exercise we can all do outside is going for a walk, or a run. The biggest hurdle people encounter when going for a walk or a run is lack of progression. Put simply, most people just don't push themselves hard enough to garner the results they want. For these types of people, fartlek runs can be extremely effective. I know, "fartlek" sounds silly, but it's a real word. An example of a fartlek run goes as follows; when you go outside, pay attention to the telephone poles on the block. Walk from the first one to the second one. Jog from the second pole to the third pole, and sprint from the third pole to the fourth. From the fifth pole to the sixth pole, the pattern resets, and you walk. Fartlek runs are runs in which there is a set interval dictated by a given time or distance.
Maybe the most fun way to exercise is to go to a park. Don't think playing in the swings is a workout? Think again. Sure, if you just sit there and allow momentum to do its thing, you aren't getting much of a calorie burn, but do some work and you are looking at a core strengthening, calorie burning fun time. Each time you kick your feet out in front of you, the quadriceps (leg muscles) and abdominal muscles contract. Bringing your feet in for the back swings works the hamstrings and the muscles of the lower back. Do you bring your kids to the park and watch them play tag? Why not play with them? It is great aerobics, and it is a fun, free way to bond with your child. If you walk or jog to the park, it just adds some bonus time to your enjoyable workout.
For the challenge seeker, parks can be a great place for exercise too. Monkey bars are pull up bars, and pushups on swinging plank bridges are much harder than pushups on solid ground. Running to the park is of course always an option as well.
Thursday, October 14, 2010
Kettle Bells
Ahhh Kettle Bells. If you don't know what they are, Kettle Bells (usually made out of cast iron) are like dumbells with more versatility, and sex appeal. Most "globo-gyms" have them now, but since management doesn't know how to fit them in with all of their bells and whistles, the bells get stashed away in a corner somewhere to hide like the scar you only show people when you want to impress.
The design of kettlebells is such that they are extremely bottom heavy (due to the heavy ball of iron at the bottom of a "U shaped" handle. This design makes the bells perfect for swinging and generating momentum. The fact that the kettlebells are completely sodered and have no moving parts makes the durable for activities like throwing and dragging which you would never do with dumbells.
Trainers all over the place are beginning to use kettlebells to add some spice to their client's workouts. But are they right for you? Are they even right for said trainer's client? The type of movements that kettlebells create in the human body can be very aggressive and very dangerous, especially when done improperly. When done correctly, Kettlebells can be an extremely safe, and effective way to build muscular power and endurance. Especially in the core.
Kettlebells are meant to be used in rythmic fashion. As you go through the necessary repititions, you develop momentum. For a healthy back and healthy hips, this is perfectly safe. For someone with flexion intolerance however (pain when bending forward, a typical symptom of disc bulge or herniation), this is not a good thing and it should be avoided unless under proper supervision. If you think you are in good health, experimenting with kettlebells might be a fun way to vary your workout. I always tell my clients that gym memberships are accessories to fitness, not necessities. Give me body weight, resistance bands, and body weight straps and I can take you through a workout that will make your head spin and your fat melt. However, the addition of free weights in the form of dumbells and barbells can be helpful to the process. Kettlebells should be viewed the same way.
Remember, it takes years to sculpt the perfect body. No special technique or "state of the art" video is going to give you the overnight results we all wish were out there. Unfortunately though, it only takes one bad rep to really hurt yourself. Make sure before using exercise equipment you are not familiar with it to get the advice of someone who has some expertise in the area. You know what, even if you are familiar with the exercise equipment, ask someone anyway, maybe you will learn something new.
Until next time, eat food, move freely, and live well.
The design of kettlebells is such that they are extremely bottom heavy (due to the heavy ball of iron at the bottom of a "U shaped" handle. This design makes the bells perfect for swinging and generating momentum. The fact that the kettlebells are completely sodered and have no moving parts makes the durable for activities like throwing and dragging which you would never do with dumbells.
Trainers all over the place are beginning to use kettlebells to add some spice to their client's workouts. But are they right for you? Are they even right for said trainer's client? The type of movements that kettlebells create in the human body can be very aggressive and very dangerous, especially when done improperly. When done correctly, Kettlebells can be an extremely safe, and effective way to build muscular power and endurance. Especially in the core.
Kettlebells are meant to be used in rythmic fashion. As you go through the necessary repititions, you develop momentum. For a healthy back and healthy hips, this is perfectly safe. For someone with flexion intolerance however (pain when bending forward, a typical symptom of disc bulge or herniation), this is not a good thing and it should be avoided unless under proper supervision. If you think you are in good health, experimenting with kettlebells might be a fun way to vary your workout. I always tell my clients that gym memberships are accessories to fitness, not necessities. Give me body weight, resistance bands, and body weight straps and I can take you through a workout that will make your head spin and your fat melt. However, the addition of free weights in the form of dumbells and barbells can be helpful to the process. Kettlebells should be viewed the same way.
Remember, it takes years to sculpt the perfect body. No special technique or "state of the art" video is going to give you the overnight results we all wish were out there. Unfortunately though, it only takes one bad rep to really hurt yourself. Make sure before using exercise equipment you are not familiar with it to get the advice of someone who has some expertise in the area. You know what, even if you are familiar with the exercise equipment, ask someone anyway, maybe you will learn something new.
Until next time, eat food, move freely, and live well.
Monday, October 4, 2010
Krill Oil Supplementation
The use of traditional fish oil in the United States has become a relative common place in modern society. No one would look at you funny if you told them you were taking a pill or two a day of your favorite brand of fish oil to keep your cholesterol down. Fish oil has great influence in our blood chemistry to lower the level of Low Density Lipoprotein (LDL), the bad form of cholesterol. It also has the ability to elevate the amount of High Density Lipoprotein (HDL), the good form of cholesterol. There is no question; fish oil is a great nutritional supplement. Today, I’m going to introduce you to something better, Krill Oil.
Krill oil comes from a fish source just like traditional fish oil does. There are many similarities between these two nutritional supplements. However, there are several differences that set Krill Oil apart from the alternatives. Krill Oil is derived from a shell fish called Krill that primarily inhabits the Antarctic Ocean. The Antarctic ocean is far from the shores of the nearest industrial port of call and hence has significantly less pollution than waters of the Atlantic Ocean, where most traditional fish oil is found. The most notable toxic chemical lacking in the Antarctic Ocean that is readily found in the Atlantic is toxic mercury. Unfortunately, many fish that inhabit Atlantic waters are high in mercury. Since this is where most traditional fish oil comes from, many fish oils are also high in mercury. Ingestion of excessive mercury can be problematic for the normal functions of human physiology and should be avoided whenever possible. Now I’m not making a claim that all fish oils have high mercury levels, but are you going to do the research on every brand out there to find the safest choice? What will you do when you find out that it’s two to three times the price of the product you currently use? I have good news. The Antarctic Ocean is not full of Mercury, and neither is Krill Oil, so your research is already limited. But the lack of Mercury in Krill oil certainly isn’t its only benefit when compared to traditional fish oil
Krill makes up the largest biomass of all animals in the world. Simply put, Krill oil is far more sustainable than traditional fish oil and is therefore more environmentally friendly. Okay, so you’re not concerned about the environment enough to change your supplementation, I get it. There is more. Krill oil contains an important substance called Astaxanthin. Astaxanthin allows the Krill oil to be absorbed into the blood stream more than twice as readily as traditional fish oil! What that means to you is two fold, smaller pills (less than half the size) and no more fish burp. Just like egg white is the ultimate protein source, Krill Oil is the Ultimate omega-3 source, almost all of it gets used. Fish oil pills have to be so large because less than half of what you take is absorbed by the body. That’s also the reason for the fish burp. It takes so much longer to digest fish oil that some gets left be hind in your gut causing that unpleasant tasting burp. With Krill oil, fish burp simply does not happen.
Krill Oil has antioxidant properties. You might be familiar with the term “anti-oxidant”. Researchers believe that there is a strong relationship between anti-oxidants and the prevention of various cancers. Fish Oil does not have anti-oxidant value.
I don’t work for a major Krill Oil manufacturer, so my stake in you beginning a Krill Oil regimen is nothing. We do carry Krill Oil in my office, but no profit is made on its sales. I wrote this blog because I want you to know the facts. If you are currently taking fish oil and you like it, continue, and pat yourself on the back for being proactive when it comes to your wellness.
Thank you for your attention. Until next time… Eat food, move freely, and live well.
Krill oil comes from a fish source just like traditional fish oil does. There are many similarities between these two nutritional supplements. However, there are several differences that set Krill Oil apart from the alternatives. Krill Oil is derived from a shell fish called Krill that primarily inhabits the Antarctic Ocean. The Antarctic ocean is far from the shores of the nearest industrial port of call and hence has significantly less pollution than waters of the Atlantic Ocean, where most traditional fish oil is found. The most notable toxic chemical lacking in the Antarctic Ocean that is readily found in the Atlantic is toxic mercury. Unfortunately, many fish that inhabit Atlantic waters are high in mercury. Since this is where most traditional fish oil comes from, many fish oils are also high in mercury. Ingestion of excessive mercury can be problematic for the normal functions of human physiology and should be avoided whenever possible. Now I’m not making a claim that all fish oils have high mercury levels, but are you going to do the research on every brand out there to find the safest choice? What will you do when you find out that it’s two to three times the price of the product you currently use? I have good news. The Antarctic Ocean is not full of Mercury, and neither is Krill Oil, so your research is already limited. But the lack of Mercury in Krill oil certainly isn’t its only benefit when compared to traditional fish oil
Krill makes up the largest biomass of all animals in the world. Simply put, Krill oil is far more sustainable than traditional fish oil and is therefore more environmentally friendly. Okay, so you’re not concerned about the environment enough to change your supplementation, I get it. There is more. Krill oil contains an important substance called Astaxanthin. Astaxanthin allows the Krill oil to be absorbed into the blood stream more than twice as readily as traditional fish oil! What that means to you is two fold, smaller pills (less than half the size) and no more fish burp. Just like egg white is the ultimate protein source, Krill Oil is the Ultimate omega-3 source, almost all of it gets used. Fish oil pills have to be so large because less than half of what you take is absorbed by the body. That’s also the reason for the fish burp. It takes so much longer to digest fish oil that some gets left be hind in your gut causing that unpleasant tasting burp. With Krill oil, fish burp simply does not happen.
Krill Oil has antioxidant properties. You might be familiar with the term “anti-oxidant”. Researchers believe that there is a strong relationship between anti-oxidants and the prevention of various cancers. Fish Oil does not have anti-oxidant value.
I don’t work for a major Krill Oil manufacturer, so my stake in you beginning a Krill Oil regimen is nothing. We do carry Krill Oil in my office, but no profit is made on its sales. I wrote this blog because I want you to know the facts. If you are currently taking fish oil and you like it, continue, and pat yourself on the back for being proactive when it comes to your wellness.
Thank you for your attention. Until next time… Eat food, move freely, and live well.
Tuesday, June 8, 2010
Pain is a Terrible Indicator
Sorry for the long Wait beween posts!
I hear it every single day in my office; “It hurts right here.” Well, 90% of the time, when it hurts right here, it’s caused by something else. Our societal norms teach us to chase pain and sickness using our health insurance dollars as a cure all modality. What happened to the individual responsibility? Did you know that in Ancient China, “doctors” were paid by patients until they got sick? It’s an interesting way of thought isn’t it? Imagine that, doctors being paid to keep people healthy, working as precautionary rather than reactionary.
Here in the United States, especially on Long Island and in these times a philosophy like that would never fly. I often find myself wondering, why not? How have we fallen so far away from preventative care that now all we want to do is get help when we decide we need it? There are blood tests that can predict the onset of cardio vascular diseases like coronary artery disease and heart attack. Almost no one receives these tests until they are at the cardiologist with chest pains. There are movement screenings that can reveal postural abnormalities that might one day lead to debilitating low back pain. Unfortunately, chiropractors don’t get the chance to perform these screenings until patients are already writhing in pain. As a society, our health care is driven by two things, pain, and the almighty dollar. I’m going to briefly show you how regular check ups with proper physicians can thicken your wallet and sure up your physiology at the same time.
Let’s examine some common examples. It is recommended by the medical community that before turning fifty or soon there after to have an exploratory colonoscopy. If you have health insurance, a colonoscopy can cost up to $200 or as little as nothing, depending on your carrier. If you are uninsured, there are clinics that provide the same services for similar prices, a private practice or hospital would generally be slightly more expensive. Assuming the high end, that’s $200 one time. Ignoring the necessity of this type of exam could lead to an undetected patch of cancer cells for which the treatment could include surgeries that drive costs into the thousands!
I tell my patients all the time “Let’s stay well, not get well.” Simply put, you are feeling good now and regular monthly or bimonthly checkups will keep you that way. Everyone knows someone who “threw their back out” sneezing, tying a shoe, or doing some sort of benign activity. Well I have news for you, that back was already “out”. That movement was the straw that broke the proverbial camel’s back. Regular check ups can clearly demonstrate a patient’s weakest link. Knowing is half the battle. Once we know where an injury is likely to occur, we can address it through adjustments, by altering one’s exercise program, daily activities, or even sleep position and that once a month visit can cost as little as five or ten dollars out of pocket. However, when patients wait for a major injury to occur, the necessary treatment protocol becomes much more regular leading to the accumulation of higher fees.
It is simple to understand. Pain is a poor indicator of physical condition. A paper cut for example can be excruciating, while cancer can go undetected for years. I don’t know about you, but if given the choice, I’d take the pain of the paper cut any time in that situation. When was the last time you got checked? Are you due? Have you had an ache or a pain for weeks that “should have gone away by now?” Schedule your regular check up with who ever it is that you trust with your health today.
I hear it every single day in my office; “It hurts right here.” Well, 90% of the time, when it hurts right here, it’s caused by something else. Our societal norms teach us to chase pain and sickness using our health insurance dollars as a cure all modality. What happened to the individual responsibility? Did you know that in Ancient China, “doctors” were paid by patients until they got sick? It’s an interesting way of thought isn’t it? Imagine that, doctors being paid to keep people healthy, working as precautionary rather than reactionary.
Here in the United States, especially on Long Island and in these times a philosophy like that would never fly. I often find myself wondering, why not? How have we fallen so far away from preventative care that now all we want to do is get help when we decide we need it? There are blood tests that can predict the onset of cardio vascular diseases like coronary artery disease and heart attack. Almost no one receives these tests until they are at the cardiologist with chest pains. There are movement screenings that can reveal postural abnormalities that might one day lead to debilitating low back pain. Unfortunately, chiropractors don’t get the chance to perform these screenings until patients are already writhing in pain. As a society, our health care is driven by two things, pain, and the almighty dollar. I’m going to briefly show you how regular check ups with proper physicians can thicken your wallet and sure up your physiology at the same time.
Let’s examine some common examples. It is recommended by the medical community that before turning fifty or soon there after to have an exploratory colonoscopy. If you have health insurance, a colonoscopy can cost up to $200 or as little as nothing, depending on your carrier. If you are uninsured, there are clinics that provide the same services for similar prices, a private practice or hospital would generally be slightly more expensive. Assuming the high end, that’s $200 one time. Ignoring the necessity of this type of exam could lead to an undetected patch of cancer cells for which the treatment could include surgeries that drive costs into the thousands!
I tell my patients all the time “Let’s stay well, not get well.” Simply put, you are feeling good now and regular monthly or bimonthly checkups will keep you that way. Everyone knows someone who “threw their back out” sneezing, tying a shoe, or doing some sort of benign activity. Well I have news for you, that back was already “out”. That movement was the straw that broke the proverbial camel’s back. Regular check ups can clearly demonstrate a patient’s weakest link. Knowing is half the battle. Once we know where an injury is likely to occur, we can address it through adjustments, by altering one’s exercise program, daily activities, or even sleep position and that once a month visit can cost as little as five or ten dollars out of pocket. However, when patients wait for a major injury to occur, the necessary treatment protocol becomes much more regular leading to the accumulation of higher fees.
It is simple to understand. Pain is a poor indicator of physical condition. A paper cut for example can be excruciating, while cancer can go undetected for years. I don’t know about you, but if given the choice, I’d take the pain of the paper cut any time in that situation. When was the last time you got checked? Are you due? Have you had an ache or a pain for weeks that “should have gone away by now?” Schedule your regular check up with who ever it is that you trust with your health today.
Thursday, May 27, 2010
"I've Tried Everything"
"I've tried everything Dr. Sean, nothing works." Nothing works? You mean to tell me, something works for the rest of humanity, but it doesn't work for you? Okay, I'm willing to believe that for this conversation's purpose. What have you tried that hasn't worked? If you haven't already caught on, this is a weight loss conversation that I have every day in my office. Now before we dive deeper I'll admit, I've never been over weight. I've never had to watch what I eat. I'm a lucky one. Fatty foods, candy, and cake don't appeal to me. So for me, this stuff is easy, I don't expect it to be as easy for you.
The first obstacle most people face is themselves. "Trying everything" is very different than doing something. Unfortunately many people are looking for the quick easy fix. There isn't a quick easy fix, it's a wild goose chase. As we all know, in a wild goose chase, you can "try everything", but nothing is going to work. If you are serious about losing weight you don't need to go out and buy a book that tells you how to eat. You don't need to read up on how to exercise. In fact, it's my opinion that those purchases perpetuate the process of stagnation! Use your common sense. With using a reference source, I want you to answer the following questions.
1.) What is the healthier food option, Potato chips (baked OR fried), or a small baked potato?
2.) Which food has the least calories, which has the most, and which is in the middle? A plain hamburger, A Bacon Cheese Burger, a Cheese Burger?
3.) Which activity burns the most calories? Exercise of any sort, Watching TV, driving?
4.) Which food choice is healthiest? Raw or Steamed Broccoli, Sauteed Broccoli, Broccoli from the chinese restaurant?
I'm pretty confident that you answered all of those questions properly. And you didn't have to pull out a reference source to figure it out! You are smarter than you give yourself credit for.
Weight loss and healthy living starts with common sense. No one is telling you not to eat chocolate, or even bacon cheese burgers. What I'm telling you is that you should know better than to think that using turkey bacon instead of pork bacon doesn't make your burger a healthy meal. Using low fat cheese instead of whole milk cheese does not make for a healthy meal. You can eat these things, but know the repercussions of doing so.
Losing weight and living healthy doesn't take "trying" anything. You have to make a commitment to yourself to live healthy. To eat the foods your body was meant to eat. And to move your body the way it was meant to be used. When we were first put on this earth, there were no TV's, and people found things to spend their time on. I have faith you will do the same. Some parting words for you; If you don't recognize a word on your food label, you probably shouldn't be eating it!
The first obstacle most people face is themselves. "Trying everything" is very different than doing something. Unfortunately many people are looking for the quick easy fix. There isn't a quick easy fix, it's a wild goose chase. As we all know, in a wild goose chase, you can "try everything", but nothing is going to work. If you are serious about losing weight you don't need to go out and buy a book that tells you how to eat. You don't need to read up on how to exercise. In fact, it's my opinion that those purchases perpetuate the process of stagnation! Use your common sense. With using a reference source, I want you to answer the following questions.
1.) What is the healthier food option, Potato chips (baked OR fried), or a small baked potato?
2.) Which food has the least calories, which has the most, and which is in the middle? A plain hamburger, A Bacon Cheese Burger, a Cheese Burger?
3.) Which activity burns the most calories? Exercise of any sort, Watching TV, driving?
4.) Which food choice is healthiest? Raw or Steamed Broccoli, Sauteed Broccoli, Broccoli from the chinese restaurant?
I'm pretty confident that you answered all of those questions properly. And you didn't have to pull out a reference source to figure it out! You are smarter than you give yourself credit for.
Weight loss and healthy living starts with common sense. No one is telling you not to eat chocolate, or even bacon cheese burgers. What I'm telling you is that you should know better than to think that using turkey bacon instead of pork bacon doesn't make your burger a healthy meal. Using low fat cheese instead of whole milk cheese does not make for a healthy meal. You can eat these things, but know the repercussions of doing so.
Losing weight and living healthy doesn't take "trying" anything. You have to make a commitment to yourself to live healthy. To eat the foods your body was meant to eat. And to move your body the way it was meant to be used. When we were first put on this earth, there were no TV's, and people found things to spend their time on. I have faith you will do the same. Some parting words for you; If you don't recognize a word on your food label, you probably shouldn't be eating it!
Wednesday, May 5, 2010
When Bending Your Knees Isn't Enough
You have heard it before. “Bend your knees when you pick that up or you’ll hurt your back.” Well, that’s true, to a degree. The fact is though, simply bending your knees is not enough to prevent low back injury.
The reason chiropractors, physical therapists, and personal trainers alike advise bending your knees is because they do not want you to put stress on your low back. The thought is that bending your knees will shift the stress from the back to the knee, but this is not always true. Don’t get me wrong, you should always bend your knees when lifting, but there are other things that must be done as well.
To understand what you need to do to protect your back, you will first need to understand some basic bio mechanics. I promise to keep it very simple. You have 24 vertebrae sitting directly on top of one another that make up your spine. Your spine rests on top of a bone called the sacrum. The sacrum is positioned directly in between two bones called the pelvic bones. In between each of the 24 vertebrae and where the spine meets the sacrum is a disc which you have probably heard of before. While the vertebrae and the sacrum are bones, the discs are made of cartilage and fluid that is structurally not much different than a jelly doughnut; they are hard on the outside and soft in the middle.
Simply put, those vertebrae work together like a spring when you bend over. Imagine bending a spring back and forth over and over again. While that spring might be very strong at first, over time, it would weaken and eventually break. Most commonly with bending, the injury is to your disc. Imagine squeezing a jelly doughnut on one side, all the jelly would squirt out the other direction. This is a simplified example of a bulging or herniated disc. So how do we prevent this from happening?
The answer is very simple. Your back shouldn’t move. Your vertebrae shouldn’t be asked to bend on one another. Discs should not be squeezed on either side. The best way to prevent this is by bending from the hips and the knees at the same time. In case if you weren’t clear on where your hips are, they are the place where your legs attach to your pelvis. Run your hands down your sides, the first bone they come in contact with is the pelvis, as you continue to move your hands down towards your feet you will feel two large round bones, those are your hips. When lifting large, awkward objects from the floor, it is often advisable to drop to one knee in order to get the object off of the floor. For smaller objects or for objects that are located in an elevated position, bending at the hips and knees is advisable.
The first important point when lifting objects from below your hip height is the most simple. Stand close! I mean really close. You want the object that you are about to lift to be located as close to your legs as is possible. The closer the object is to your legs, the less it stresses your spine. Also, to avoid twisting, make sure whatever you are about to lift is directly in line with your belly button at all times.
Avoiding twisting when you lift...
Next comes the pelvic tilt. I give my patients a visual aide for this movement. You want to visualize yourself breaking a sheet of glass with your butt. Imagine that you are standing directly in front of a glass window, and you want to break it without bending your knees. You will have to thrust your butt backwards which will create a very stable arch in your low back. Once you have shifted your pelvis in this manner, your focus should be to continue to squat while reaching backwards with your butt as if you were hovering over a public toilet. Pairing the pelvic tilt with the squat will enable you to lock your lower back from any movement and thereby protect it from any injury! This will take practice to perfect, which is why I recommend to my patients that they practice the squat without weight daily.
So let’s recap. The first step in lifting an object is to stand close to it and make sure it is right in line with your belly button. The second step is tilt the pelvis forward to lock the low back. The third step is to squat while reaching your butt backwards the whole time as if hovering over a public toilet. If the object is too large or too low to squat down to, drop to a knee before lifting. My last piece of advice in regards to lifting is very easy to remember. If it’s too heavy, get help with it!
Every day people hurt themselves performing activities that should not cause them any pain or discomfort. If your form while performing these activities is perfect, you significantly reduce your likelihood of becoming one of these people. I recommend that you practice this technique a few times without any weight before you attempt to lift any objects in this manner. At first it will feel strange and unnatural. Give it time. You will quickly begin to take notice of how much better your low back is feeling, and you will be able to attribute that improvement directly to your new lifting technique. I wish you the best of success with this lifestyle change on your way to better health.
The reason chiropractors, physical therapists, and personal trainers alike advise bending your knees is because they do not want you to put stress on your low back. The thought is that bending your knees will shift the stress from the back to the knee, but this is not always true. Don’t get me wrong, you should always bend your knees when lifting, but there are other things that must be done as well.
To understand what you need to do to protect your back, you will first need to understand some basic bio mechanics. I promise to keep it very simple. You have 24 vertebrae sitting directly on top of one another that make up your spine. Your spine rests on top of a bone called the sacrum. The sacrum is positioned directly in between two bones called the pelvic bones. In between each of the 24 vertebrae and where the spine meets the sacrum is a disc which you have probably heard of before. While the vertebrae and the sacrum are bones, the discs are made of cartilage and fluid that is structurally not much different than a jelly doughnut; they are hard on the outside and soft in the middle.
Simply put, those vertebrae work together like a spring when you bend over. Imagine bending a spring back and forth over and over again. While that spring might be very strong at first, over time, it would weaken and eventually break. Most commonly with bending, the injury is to your disc. Imagine squeezing a jelly doughnut on one side, all the jelly would squirt out the other direction. This is a simplified example of a bulging or herniated disc. So how do we prevent this from happening?
The answer is very simple. Your back shouldn’t move. Your vertebrae shouldn’t be asked to bend on one another. Discs should not be squeezed on either side. The best way to prevent this is by bending from the hips and the knees at the same time. In case if you weren’t clear on where your hips are, they are the place where your legs attach to your pelvis. Run your hands down your sides, the first bone they come in contact with is the pelvis, as you continue to move your hands down towards your feet you will feel two large round bones, those are your hips. When lifting large, awkward objects from the floor, it is often advisable to drop to one knee in order to get the object off of the floor. For smaller objects or for objects that are located in an elevated position, bending at the hips and knees is advisable.
The first important point when lifting objects from below your hip height is the most simple. Stand close! I mean really close. You want the object that you are about to lift to be located as close to your legs as is possible. The closer the object is to your legs, the less it stresses your spine. Also, to avoid twisting, make sure whatever you are about to lift is directly in line with your belly button at all times.
Avoiding twisting when you lift...
Next comes the pelvic tilt. I give my patients a visual aide for this movement. You want to visualize yourself breaking a sheet of glass with your butt. Imagine that you are standing directly in front of a glass window, and you want to break it without bending your knees. You will have to thrust your butt backwards which will create a very stable arch in your low back. Once you have shifted your pelvis in this manner, your focus should be to continue to squat while reaching backwards with your butt as if you were hovering over a public toilet. Pairing the pelvic tilt with the squat will enable you to lock your lower back from any movement and thereby protect it from any injury! This will take practice to perfect, which is why I recommend to my patients that they practice the squat without weight daily.
So let’s recap. The first step in lifting an object is to stand close to it and make sure it is right in line with your belly button. The second step is tilt the pelvis forward to lock the low back. The third step is to squat while reaching your butt backwards the whole time as if hovering over a public toilet. If the object is too large or too low to squat down to, drop to a knee before lifting. My last piece of advice in regards to lifting is very easy to remember. If it’s too heavy, get help with it!
Every day people hurt themselves performing activities that should not cause them any pain or discomfort. If your form while performing these activities is perfect, you significantly reduce your likelihood of becoming one of these people. I recommend that you practice this technique a few times without any weight before you attempt to lift any objects in this manner. At first it will feel strange and unnatural. Give it time. You will quickly begin to take notice of how much better your low back is feeling, and you will be able to attribute that improvement directly to your new lifting technique. I wish you the best of success with this lifestyle change on your way to better health.
Subscribe to:
Posts (Atom)