All About Online Training

Almost everyone is now stuck at home due to the virus pandemic. From what I hear from clients and from the broader fitness community, many people are also getting stuck in some sedentary habits to pass the time. This is understandable, but our bodies and immune systems will start paying a price if we all don’t start moving and exercising.

Are you ready to get moving again? First, I strongly encourage people to walk in their neighborhoods (or even in their houses). Walking is foundational for mental, hormonal, and physical health. The next level of taking care of the body is intentional well balanced exercise. This is what I am proving for people online during this season of staying at home.

Here is my virtual set up. With my big screen TV, I can easily see clients, coach them, correct form, and conduct a well balanced workout.

Here is an example of a small group that I am training. I am still training solo sessions, small groups, and large groups.

Here is a shot of what my clients see when they train with me online. I have a variety of equipment to match whatever my clients have. Some of my clients have no equipment at all, while others have a good set up of dumbbells, bands, and other equipment.

Is online training worth doing? Absolutely yes! I realize that training online is not the same as in person training at the studio. However, during my first week I have been happy with the quality of workouts I have conducted. More importantly, all my clients have been surprised by the intensity and quality of the workouts. They report that sessions are much better than random online workout videos and home routines. I am also able to correct people’s form and modify training based on fitness level and needs.

Do you want to avoid atrophy of the body and mind? Want to make this a season of weight loss instead of weight gain? Give online training a shot and see what you think. Everyone who has shows up for the next session.

Online sessions are available by appointment. I also have a large group schedule which I can provide upon request.  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

New Year Fitness Gains

February 14th is here, 6 weeks into the new year. How are your health and fitness goals going? (going, going, gone….?) The large (very large) majority of people do not stick with habit changes. This is especially the case with exercise….and is even more the case with nutrition changes!

I want to give a shout out to several of my veteran clients (i.e. no longer rookies). They are a great picture of how people can change and get better no matter how many birthdays they have celebrated.

Below is a highlight video from my Real Age Reduction training session. It is amazing to see what my clients can do. They have gained a high level of function and strength. I often remind them to look around and become aware of their peers. I say “how many other 70 year old people can do what you do”? Some of the people in this video have been training for years. As I keep challenging them, they keep progressing.

Are you ready to start making your health and fitness goals? Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Cranky Neck? Upper Back Pain? Shrugs to the Rescue

Neck and upper back pain are a modern plague for many people. The most afflicted groups are chronic users of technology (office workers)! Who would have guessed that not moving very much could cause so many injuries?

Picture of the trapezius muscle in red.

One helpful restorative exercise that I have found for people that spend a significant amount of time on computers is the overhead shrug. What is most interesting about this exercise is that it targets the upper trapezius fibers. These fibers are typically elongated and weak on most people. Why? Because lack of arm usage leads to weakness and poor alignment of the human shoulder girdle. The primary driver of dysfunction is not age or genetics. Environment is the main driver for the large majority of people. This sort of phenomenon also happens to orcas in captivity that have bent over fins.

Pic from cindy.ocliw.com

On to the exercise.

The overhead shrug will target the upper trapezius. In addition, it is the opposite action of being seated all day (compression). Overhead shrugs are a great way to elongate the body (decompress).

Are you ready to get your neck and shoulders in balance?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Low Back Care Basics

70-80% of Adults in modern countries experience low back pain at some point in their lives.

Here is a short video explaining how most sore backs do NOT want to be stretched out. Yes I know it feels good in the moment.

Check it out:

Are you ready to get your back in shape?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Best Diet Tactics for 2020

Low Carb Holiday Cuisine= Almond Flour Cinnamon Roll Pizza

Last year at this time, I posted an article on the best diet strategies my clients used to lose weight in 2018. If you missed it, check it out here:

https://www.eightfoldfitness.net/blog/2019/1/20/diets-that-actually-work

For individual diets (low carb, keto, intermitted fasting) I still see clients succeed with many different diets depending on their body and situation. Some people do great on low carb diets, while others lost the most body fat on plant based diets with higher carbohydrate intake. It all depends on one’s life context, microbiome, hormone levels, and stress.

What diet is best for you? Short answer= It depends.

In 2019, more than ever before I worked with many of my clients on the none macro nutrient (protein, fats, carbs) aspects of diet. It turns outs that some nuts and bolts buying/ cooking/ awareness strategies got many people that were stuck to a better spot with their weight loss goals.

Here are some of the top tips and tricks from 2019.

1. Protein Turns Down Hunger

   Food high in protein is the best way to turn down hunger signals. Knowing this is especially important for late night snackers. Having a big salad with 4-6 ounces of protein for supper was the perfect solution for few of my clients that struggled with late night snacking. For others who struggled with snacking during the day, eating sufficient amounts of protein at every meal (which will turn down hunger) is the key to stop snacking so much.

2. Junk Food Exorcism

   Don’t buy junk food. Don’t let it in your house. Owning how you are in control of what is purchased at the store can be very powerful. If you can’t say no to ice cream, cookies, or a whole block of cheese with crackers know this: you don’t have to fight it IF you don’t buy it. Can spouses and children make this more difficult? Yes. Are you going to throw out this powerful tactic so easily because of others? I hope not. Flexibility and understanding should triumph bad food habits when it comes to family members and spouses. Try having a conversation with them about what you need. Are you the shopper? You are in complete control.

3. Habit Smack Down

   Speaking of habits….being aware of your food habits can often set people free from them…. eventually. Awareness is the first and most powerful step to change. Do you usually stop at Starbucks and consume 450 calories of a sugary coffee drink? Are you aware that your 3 “handfuls” of nuts a day equals 600 calories a day? You love drinking beer and wine. OK, but if you want to lose weight you need to realize that you are drinking 1800 calories a week in alcohol. Having this awareness along with repeated efforts to change is how progress is made. With enough energy (think about this word), old habits can fade away.

4. Processed Food Check

   Changing the type of processed foods a person or family buys can also yield great results. The “deadly” kind of processed foods that I am worried about are usually a combination of carbs, sugar, and vegetable oils (crackers, chips, cookies). For some people, changing from standard processed food to heathier versions produces good results. For example, switching from chips to roasted pumpkin seeds can be a healthy change with a similar flavor. Other people find that making their own “treats” is the best way to go. Adopting recipes made from almond or coconut flour instead of wheat flour can completely change how good or bad something like a cookie can be for a person.

5. Goal Setting

   Short and long term goal setting with accountability is one of the best ways to change one’s habits. Having a health coach on your side is helpful during this process. Clients often come up with goals, I help refine them, and then I help facilitate change. Just the act of writing out one’s goal on paper can provide a lot of energy to change.

Along with finding the right kind of diet, paying attention to habits and patterns is a great combination to actually lose weight and keep it off. There still is no quick fix to losing weight. Anyone who loses weight and intends to keep it off (along with lowering all risk factors for disease that comes with an unhealthy lifestyle) has to adopt a new life style for about 2 years to really make it stick (both habitually and metabolically). These are the facts. Two years may seem like a long time but this is NOT bad news. This is great news! I would challenge people to think this way: Just like a bad relationship with a person, why would you want to stay in a bad food relationship? Why would you ever want to go back to food habits that harm your body and shorten your life?

Diet and habit change is the best way to lose weight. Are you ready for results? Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Trading Injuries for Short Term Gains

Exercise and training should make people feel, look, and perform better. If any training method makes people feel chronically drained, have beat up injuries/joints, or does not produce life changing results then it should be revised or abandoned. After writing these statement they seem pretty common sense and straight forward. However, I was reminded lately how, in practice, few people in our culture believe them.

For most people exercise and fitness are used to achieve a cosmetic goal (like losing weight or getting abs). In the pursuit of this cosmetic goal people often sacrifice longevity and set themselves up for chronic injuries. After months or years, people might see some progress towards their goals, but the tax on their body is high. Short term gains for a big chronic debt of joint pain and injuries. Most exercise programs are a horrible investment!

My training has always aimed at giving people good short and long term results. My clients are able to lose weight, reduce their biological age, get stronger, while also overcoming many long term joint injuries. Above is a sneak peak into some of my training methods.

Ready to start training for your short and long term health? Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

The Missing Piece of the Holidays: Movement

I love training people around the holidays…especially before January 1st! Every December I invite my clients to bring their family members to the studio for a workout. It is always a fun mix. Sometimes I have my “village elder” clients bring their adult children. Other times workouts will involve adult children and grandchildren. Another common scenario is when my clients out preform their teenage children.

Many people report to me that something is “off” or “wrong” about the holiday season. Many report this “blah” or “sloth” type mood/ feeling. What is this and where does it come from? I highly suspect that many are feeling the backlash from a lack of movement and an excess amount of calories.

Could it be that lack of exercise and movement greatly dampens the experience of the holidays? I truly think so. (Yes, I realize that strange family dynamics and cooking for many can be stressful too). I have been teaching my clients the following concept for years:

Food, friends, family, and festivities are always better after exercise.

I hope you all get your movement on BEFORE January 1st.

Want some pre-January training? Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

What is Small Group Training?

Small group training is the future of personal training for many people.

It is great for people who want:

-More community in their lives

-Individualized high quality training and need/ want to save money with training costs

-Motivation from a group and a trainer (double the motivation!)

-To work with others on common goals.

As I like to tell my clients, small group training is my best attempt to provide personal training for 2-4 people at the same time. So far, the reviews and feedback are greatly positive.

Small group training works well for most people. However, it is still better to work one-on-one with a trainer if someone is new to exercise, has specific goals, does not “play” well with others, or has difficult medical/ health conditions.

Here is what small group training looks like:

Ready to try small group training? Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

CBD Oil Seminar

Ever hear of a plant extract called CBD OIL? The word on the street is that it can cure everything!

On Tuesday October 29th @ 2:00 PM-3:15 PM, I will be presenting on the science, facts, myths, hype, and everything else related to CBD oil. This seminar has been 3 months in the making. I look forward to passing on all my research to all who attends.

Location: High Five Fitness Center

Cost: $25 for an individual and $35 for a married couple.

If you want more information please contact me at jason.a.cornish@gmail.com or call 402 521 0314

I love doing research for my clients! If you need help gathering any information please contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Lose Weight, Sleep Better, Get More Energy and Fight Cancer: The Power of Blue Blockers

Sleep Better

How do you deal with ALAN? (Artificial Light @ NIGHT).

Ever hear of a hormone called melatonin? Our bodies badly need melatonin to recover, induce good quality sleep, and regulate every system in the body, including hormones and the immune system. Modern life’s most prized inventions (including phones, computers, and indoor lighting) destroy the natural rhythm of light and darkness. This is bad news. Exposing your eyes and skin (especially the eyes) to ALAN at night causes a reduction of melatonin. In order for the body to stay on track and produce melatonin the human body needs time in darkness.

Can healthy people binge on NETFLIX at night? It may be possible.

One way to “hack” modern life is to start wearing blue blocking glasses at night. I have worn blue blockers for year at least 2 hours before bed. In addition, I have red light lamps and lighting for night use to navigate my home. Why? I want optimal health. I want high levels of melatonin every day and night so my body can have good metabolism, a great hormone profile, better sleep, and so my immune system can keep my body cancer free. (Melatonin is one of the body’s most potent defenders against cancer).

What is the cost? A habit change and turning away from a deadly behavior in our culture.

I recently got my melatonin levels checked. I am happy to report that my numbers were not just in range, they were optimal.

Key highlights from this test: My melatonin levels jumped from 9.5 to 21 (25 was the max range) very quickly once I put my blue blockers on. My red light/ blue blocking tactics seem to be working. In addition, this test was done on a night when I was exposed to some light via computer. I bet this test would have been better had I been off all tech.

People want their bodies to be healthy and look good. This takes effort. Our society buys a lot of stock in the idea that exercise and diet are the foundation of being healthy. Most people put all their effort in exercise and diet to achieve their health goals. This approach is good, but lacks sound foundations. Sleep and recovery win out over tough workouts, getting sore, and lifting heavier weights. Without good recovery, a healthy body can not be built.

Many people keep pushing through low energy and fatigue. At best some people can achieve good results, but at what cost? A body low in body fat, full of muscles, and a life expectancy of 60? A good looking body full of ignored injuries and cancer? Respecting nature’s light dark cycle is one of the best ways to get and stay healthy. Foundations first.

Ready to get some help with your sleep? I would love to help. Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Hip Surgery Recovery and Comeback

I recently received an email from a client post hip surgery. She has been doing “pre-hab” to get ready for surgery for several months. Getting the body strong, and in this case the hips, is critical to having the best possible outcome.

Here is her email:

“I want to give you an update on my surgery and it's aftermath. I'm doing so well that it is probably illegal! I passed my walking test in the hospital with flying colors the day after surgery and went home that day.. I am getting around at home with increasing ease and decreasing pain almost by the minute. And—most importantly—I am telling everyone that you get the credit for all of this! Both of my children are profoundly grateful to you. So THANK YOU SO VERY MUCH!!!!”

Her efforts have already paid off! Getting the body ready for any major medical procedure is a good idea of a faster recovery and good outcome is desired.

Do you need help getting in shape for a surgery? Is a hip or knee surgery in your near future? Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Connie Gets Strong

Please watch this video:

This is an amazing example of progressive strength improvements. When Connie first started sled pulls/ pushes she could only do 25 lbs plus the weight of the sled. Now she can push a sled that is over 150 pounds. This kind of training is changing her life for the better. She is able to do so much more at the gym, but more importantly she is able to do more difficult tasks at her home (she loves outdoor work). Connie is fit and ready for about anything.

Strength is part the equation for happiness. It is hard to have a happy life when your body is too deconditioned to do what you want.

If you want to train smarter, get stronger, and put some energy back in your body, contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Ken's Back Pain Story

Here is Ken’s story about how he has overcome much of his back pain through exercise and the science of biomechanics.

Ken has lived in the Auburn, AL area for many years. He first sought me out because he was desperate to not lose any more function and strength. Training with me was his first experience working with a personal trainer and medical fitness specialist.

It has been amazing to see the changes in his strength, pain level, and abilities over the past 2 years. In addition, he continues to see further improvements after every 2 months or so (improvements slow down when you are 80-90% better). Since shooting this video, his back pain and function has gotten even better.

If you need help with your back and how to navigate fitness with back issues, contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Rehab Stories: Stem Cell Injection Fail

Picture is from 2014 with and old camera…...you know the non cell phone kind.

The following post is from my original blog that has been deleted for years. The following entry takes place about 8 months after my second series of injections.

After two series of injections, totaling 4 platelet rich plasma (PRP) injections with fat derived stem cells and 2 bone marrow stem cell injections what do I have to show for it?

I am loosing my ability to walk.

I can only walk about a quarter mile. Despite receiving (and paying $$$$ for) cell injections and using good rehab principles, I continue to lose my ability to walk and do basic functional movement. Yikes.

Here is a summery of my experience with cell injections:

-I received all my injections from the same doctor through ultra sound guidance.

-Every injection made my knee feel better and gave me more function. I effect of both series of shots wore off after 6-8 months.

-Despite having great rehab after my second series of injections I did NOT get better results.

(Update: I can now say that after having a big knee surgery, these injections did not grow or produce any new tissue or cartilage…none, zero, zip). .

Being at a loss I have decided to consult with Dr. Scott Gillogly who is one of the top if not the top cartilage researcher and surgeon in the world. It just so happens that he has a private practice in Atlanta, GA.

Here is an updated video of part of the procedure (and an explanation) of the surgery that I am going to inquire about:

Autologous Chondrocyte implantaion:

Here is a good overview video:

https://www.youtube.com/watch?v=i2bUJZlthZo:

Here is a video of Dr. Gillogly:

https://www.youtube.com/watch?v=QIUZh9BZBQs

If I could go back in time, I would not get the ultra sound guided cell therapy shots. They ended up being very expensive anti-inflammatory shots.

My next blog will be about my Autologous Chondrocyte implantaion.

Disclaimer: Please consult your doctor before you being any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

One More "Diet" Worth Consideration: The Elemental Diet

Previously, I wrote about diets that worked for my clients in 2018. One of the themes of several of these diets is that if one gives their gut a break (either from inflammatory foods or from food in general) he or she can achieve a major reduction of inflammation. The immune system and gut cells get a chance to cool off.

One of the best “diets” or strategies for reducing inflammation of the gut and immune system that is also easy to do long term is to go on what is called the elemental diet.

What is the elemental diet?

Elemental means basic or primal. In this context it means that you are consuming (or rather drinking) the most base level or broken down versions of protein, fat, and carbohydrates. As a results of consuming calories in this way the digestive system does not have to fire up and expend energy to digest and break down food. The stomach does not have to produce acid to break apart protein, the pancreas can take break from making enzymes, the liver and gal-bladder don’t have to work to digest fat. Instead, the elemental drink is ready to be absorbed in the first several feet of the small intestine (which BTW is 20-28 feet long with the surface area of a tennis court).

There are many different ways to do the elemental diet. A person could just drink an elemental shake for breakfast and have their first whole food meal at lunch. Others may choose to hold off until supper to let their gut rest longer. For best results, it is best to drink the elemental diet for all meals for a number of days, week, and in some cases months. There are several ways to do the elemental diet long term.

In the research world, the elemental diet can be life changing for conditions like IBS, IBD, Small Intestine Bacteria Overgrowth and Rheumatoid Arthritis. Why? It goes back to the principle of giving the gut and immune system (to very busy systems) a much needed break.

Here is a glimpse at some research:

https://www.ncbi.nlm.nih.gov/pubmed/17308218

https://www.ncbi.nlm.nih.gov/pubmed/14992438?dopt=Abstract

Is constant gut inflammation and an over-burdened immune system keeping you from optimal health and good energy? If so, keep digging, continue the journey, and remember that nothing changes if nothing changes. Changing habits and trying new approaches gets results.

Disclaimer: Please consult your doctor before you being any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Diets That Actually Work

2019 is here! The sales of diet books, diet plans, weight loss clinics, fat-burning potions, and supplements are seeing a sharp increase.

People love to hear about (and buy..spending lots of $$$$) on quick fixes for weight loss. However, everyone knows at the deepest level that there is no easy way to lose weight and keep it off. Many deny this obvious truth and would rather be swept up in emotional sales pitches. Truth and hard work have never been hot sales tactics. However, getting results always turns heads.

I would like to share what diets actually got real results for my clients in 2018.

Here is my criteria:

-The diet plan was sustainable for life (this means my client would be happy doing the diet 80% of the time for the rest of their lives…except in the case of some anti-inflammatory diets that may only last for a few weeks or months).

-Clients got most of the results they were after…they met their goals or are on a progressive path.

-The diet was healthy and balanced for the client’s biology (no spikes in cholesterol, loss of lean body tissue, or other negative consequences).

When I work with clients I love going through the process of guiding them towards or supporting them on a diet strategy that works for them. It is always individual. Factors like social and family support, stress levels, time, biology, will-power, and food preferences are all factored in. Once the right fit is made long-term deep changes and real results can be achieved. For some trying to find a way to lose weight has been a long road.

Here is what I have seen work in 2018:

The Low Carb Diet:


The classic low carbohydrate diet. On this diet people typically aim for 50-120 grams of carbs a day. All other calories come from protein and fat. I have seen this dietary approach work well long term for many clients. It seems to especially work for men. On this diet I always recommend that individuals maximize their consumption of low carb veggies. The best part of this diet is that it reduces hunger due to the high amount of protein. In addition, it can greatly aid in blood sugar issues. I have seen people get off diabetic medication from adopting this diet along with adopting exercise and getting better sleep.

The Anti-Inflammatory Diets

(Whole 30 and Elimination Diets Included)

A diet that reduces the amount of pro-inflammatory foods (like sugar, fried food, wheat, dairy, nuts, nightshade veggies, high histamine foods, etc) and greatly increases the amount of anti-inflammatory foods (like colorful fruits and veggies, organic food, ginger, turmeric, herbs, real food, etc) can dramatically change a person’s life. People that struggle with autoimmunity, fibromyalgia, irritable bowl disease/ syndrome, chronic inflammation, and other chronic health challenges benefit the most from these types of diets. Why do these diets work? The human intestinal track is constantly exposed to foods, chemicals, dyes, artificial substances, more chemicals, and waste products and more. For some people the immune system becomes over-reactive to some of these constant exposures. In addition, the tissues of the GI track become chronically inflamed. Giving the body a break from irritating foods and substances can be transformational and some people experience weight loss for the first time in decades.

Ready To Eat Meals

What if you had a personal chef prepare 2-3 meals a day, measuring out calories and portion sizes? That would be great…but I have no experience with this (though it would probably work well). What I have seen work is the use of meal prep services and high quality frozen food. I have seen this work best for people with limited time, portion control problems, lack of skill or desire to cook, and healthy food choices. Options for healthy meal prep services are becoming more abundant. Not only are there good local options for meal services but many healthy nation wide companies (like Blue Apron) are springing up.

Healthy Gut Diets

(Low FODMAPS, Fast Track, Low Residue Diet)

Similar to the anti-inflammatory diet, healthy gut diets aim to cut inflammation with the central target being the gut. Many people struggle with gut issues (constipation, diarrhea, GERD, reflux, IBS, IBD, fermentation syndromes, etc.). Inflammation in the gut often causes gut specific symptoms and./ or systemic problems. An inflamed gut can drastically slow down or halt weight loss and fitness goals. The most interesting part about healthy gut diets is that they can take away peoples chronic GI issues that they believed were normal.

Bars for Breakfast

As simple as it might sound, I have seen forming the habit of only eating a breakfast bar or a breakfast bar plus fruit and veggies change the scales for some people. This makes since when someone is accustomed to having a high carb breakfast with 600 calories of bread and sugar (think pancakes or toast and jam….perhaps cereal and orange juice). Sometimes weight loss can be simple.

Intermittent Fasting and Time Restricted Eating

I have seen some people thrive from fasting for a large portion of 2-4 days a week or skipping breakfast most days and having a late lunch. This goes back to the principle of giving the gut a break to allow the body to rest. The immune system gets a chance to cool off. What is interesting about this diet is that our ancestors were forced to fast often, especially during the winter. It is rare for people to fast today. We have access to food year around. In fact, for the first time in history people can live in Iowa during a snow storm on December 22nd and eat a banana from the jungle. Bottom line: people will get a reduction of inflammation and will probably see a decrease in appetite as their body gets used to burning fat as fuel (this happens with fasting).

The Mediterranean Diet

The best part of this diet is that it offers a large range of very healthy foods and recipes in an easy to understand package (as long as clients are willing to cook). The Mediterranean diet is a well researched diet and lifestyle that cuts inflammation, is heart healthy, and has great variety in foods and flavors. From a nutrition standpoint, a properly done Mediterranean diet blows the SAD diet (standard American Diet) out of the water. I have seen this diet work very well for a few clients who have decided to eat only Mediterranean style food 80-90% of the time.

Fasting-Mimicking Diet

The fasting-mimicking diet was researched and created by longevity researcher Dr Valter Longo. The basics of the diet are this: for 5 days you consume only about 800 calories. These calories are made up of highly nutrient dense plants and fruits. The goal is to get high amount of some specific polyphenols (plant chemicals) in your body while almost being in a fasting state. The results can be profound. Not only is inflammation cut down, but many systems in the body regain better function through cellular clean up (this diet is low protein, so the body does some clean up work). Interesting, right? I have had 2 clients do this with life changing results. This process is repeated a number of times a year based on a persons’s needs.

What Will Work For You?

Finding what diet strategy works for a person is always an individualized process. A good place to start is looking at what approach has yielded success or partial success in the past. Current stress, support, health needs, and other health conditions are also major factors. Above all, people have to be honest about their willingness to change and accept how this can change from day to day. If motivation is low, something has to be done about motivation before addressing dietary changes. As many clients tell me, many people know what to do, but fail on sticking with changes long enough to turn them into habits. Being stuck in a rut is the number one killer of new year’s health goals!

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Reclaiming Your Squat Part 2

If your body is prepared for deep squatting, it is time to train this movement.

The best way to progress your deep squat prep from the quadruped position (on hands and knees) to a vertical deep squat is to start with a partially loaded squat. Here is how you do it.

Hang onto something that is fixed like rails, a pole, or anything that can help you up and down. After you have found a good and safe fixed object it is time to position yourself carefully down into a deep squat position. If your body is unaccustomed to this position, only spend 10-30 seconds in the deep squat. After you are done pull yourself up with mostly your arms.

Another tip is that you need to position your feet forward to make your lower legs (shins) as vertical as possible. This takes the mechanical load off your knees. Sparing the knees is very important for beginners.

Worried about foot position? Don’t be. Everybody has variations in their anatomy (there are several different shapes the human pelvis can take on). The shape of your pelvis, the amount of rotation in your leg bones, and a few other factors will determine your ideal foot position. For now, just get comfortable.

If you are able to do a deep squat as discussed here today start with a round or two a day. Stay down in your squat for 10-30 seconds. As the days go on add a bit more time or more rounds throughout your day. In time, your joints, ligaments, cartilage, and muscles will adapt and become stronger (as long as good progression is used and severe injury is not present).

When practicing be fully aware and present with your body. Try to determine if this level of deep squat works for you or if it is too much. If your body does not accept it, go back to the previous level as discussed in part 1.

Next blog: how to take the deep squat one step further. Practice and be ready! Remember that deep squatting has been a health promoting normal part of human existence until we put furniture everywhere.

Disclaimer: Please consult your doctor before you being any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Reclaiming Your Squat Part 1

How many people do you know that have gone through a hip replacement? How about anyone with a pelvic disorder or low back pain? I know a few….ok dozens and dozens…. and I have worked with many both before a surgery and long after any produce.

I am often told by new clients or I hear them comment that their pain or dysfunction is “just part of getting old”. Most people hold the idea that more birthdays equals painful joints and are surprised when this common narrative is challenged. As I remind everyone I coach, both young and old, time on this planet is only ONE factor that leads to degeneration and dysfunction. This is good news. When thinking about the causes of modern day joint issues, behavior and what a body is asked to do (or asked not to do) is the BIGGEST driver of joint health or dysfunction.

Why do many hip joints and therefore body’s break down? One major factor is most people have lost their squat, especially their deep squat abilities. With the loss of the squat, which has been a basic human movement for our entire existence until very recently, our wonderful and powerful hip joints have lost a vital nutritious movement.

Did you know that joints get nutrition through motion and load?

Most modern human hips are squat deficient. It is like how vitamin d deficiency can lead to a dysfunctional immune system.

As a consequence, the pelvis and some aspects of the cartilage, ligaments, and muscles atrophy. The wonderful human pelvis becomes weak and breaks down. The human body has never lived in a time when it did NOT have to squat. Furniture, chairs, and seats placed everywhere in our culture has allowed our hips to do so little throughout the day.

Good new: Your hips are a living part of you and can respond to stimulus.

Ready to take action and reclaim your hips? They are likely crying out for squat nutrition.

Beginners can start here:

Start by going to your hands and knees with a nice knee pillow:

Next: rock back until your butt touches your heels. Go to the point where it feels restricted or that you feel a stretch. If this position is a challenge for you, the goal is to spend 10-20 minutes a day in this position. If you feel that you are very “out of shape” start with 1-3 minutes. Others could start by spending about 5-10 minutes in this position a day. Do what works for you. It is OK and expected that you break up your time throughout the day. I would also expect that you do something else while being in this position. Talk on the phone, listen to a podcast or music. watch TV, read, or whatever. Do what you like to do with your time but do it in this position.

Was this position too hard or perhaps it didn’t work for your knees or hips? Try the same pose on your back instead:

The goal of this position is to achieve a squat position from your back while not trying to flatten your back (this is not a back stretch). In fact, you can even put a small support (rolled up towel) to hold your low back up in place. Same goals apply to this position as mentioned above. Slowly increase the time you spend in the position.

Try these positions out if you want to better the health of your hips. These are the beginning position for hips that have lost their ability to squat. If you already have replaced hips or knees, these poses may not be suitable for you. I often use a different tactics for people with replaced joints which I will not go over in this blog today.

Next time I will write about how to progress the squat pattern or what to do if you can still squat from your feet.

Enjoy and reclaim your squat.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Rehab Stories: Bone Marrow Stem Cells and PRP (Episode 2)

The following post is from my original blog that has been deleted for years. The following entry takes place after my first injection of my 2nd episode of cell therapy.

Last Friday was episode 4 of my stem cell injections. It was full of blood, sweat, and needles. Who doesn’t like those?

This time around, I got a large concentration of bone marrow and fat stem cells (FYI-you get free liposuction with these procedures…..). My right knee was pumped full of these two different concoctions. This gave me an angry swollen knee full of potential which I am currently enjoying.

I feel much more educated about these injections than I did last year at this time. What brought me back for more injections was studying micro fracture surgery for the last several months. What really struck me as odd was how micro fracture (a bone marrow stimulation technique) is considered mainstream and is covered by insurance while autologous (i.e. from yourself) bone marrow injections are NOT considered mainstream and are not covered by insurance. While it is obvious that micro fracture surgery and inter-articular bone marrow injections are different procedures, the goal of both of procedures is to deliver bone marrow (with its growth factors and stem cells) to chondral lesions.

Both methods have a glaring similarity.  Bone marrow is brought to the site of injury with the hope and expectation that new cartilage will form. Currently, studies on micro fracture clearly demonstrate good short term benefit to patients. Studies on the use of bone marrow stem cell injections is mixed and highly variable. Here is a nice summary of some key studies of various stem cell injections by Blue Cross Blue Shield and why this company still lists such injections under experimental.

https://www.bluecrossma.com/common/en_US/medical_policies/254%20Orthopedic%20Applications%20of%20Stem%20Cell%20Therapy%20prn.pdf

In direct contrast, studies on micro fracture surgery are well done and well standardized. The results of micro fracture are repeatable. Most importantly, what patients do after micro fracture surgery is greatly emphasized in the literature. The post therapy protocol after micro fracture is critically important. After reading about micro fracture surgery outcomes for several months a few themes kept coming up. Many researchers noted again and again how the post surgical rehab is one of the biggest indicators of how successful a patient will do with micro fracture surgery. It was noted that many doctors, patients, and therapists get caught up in quick rehab protocols that doom a patient’s new cartilage because the blood clot and forming cartilage is exposed to too much load too soon. The bigger, faster, stronger/ no pain, no gain fallacy strikes again.

Last I checked, no studies on stem cell injections talk about what they tell their patients (or study participants) to do post injection. During my last 3 injections, I was simply told to rest for a few days, listen to my body, and to get back into activities slowly. (FYI, this last time, I was given more instructions on what to do after the injection…a mobility/ exercise page). I think it is safe to say that any micro fracture surgeon would think such advice would certainly set any micro fracture patient up for failure.  Again, I realize that micro fracture does not equal stem cell injections, but I think clinics that treat patients with injections of bone marrow, PRP, and fat should consider the well established rehabilitation protocols of micro fracture surgery. At a minimum, micro fracture patients are told to be on crutches for 6 weeks, but many of the researches advise more time (8-12 weeks!).

The primary reason for so much non/ partial weight bearing time is to allow new cartilage to form and to protect it. Whether a person gets micro fracture surgery or bone marrow injections, any cartilage that forms starts out as a blood clot. Should people be running around on a blood clot? I don’t think so, nor would many rehabilitation professionals. Therefore, I plan on using crutches for up to 12 weeks. It makes a lot of sense to follow the same protocol as micro fracture surgery.

With some luck, I will hopefully reap all the benefits of a micro fracture surgery (minus the nice cartilage bed the drilling provides) without any of the downsides.

After thinking about how I treated my newly forming cartilage during the past 3 injections, it makes sense that I got minimal results in regard to gains in function. If I had gotten micro fracture surgery and started walking a week after the procedure, I would have  gotten very poor results.

For those interested here is a great page on micro fracture rehab:

http://lowerextremityreview.com/article/rehabilitation-following-microfracture-surgery

Let’s see how this goes.