Motivation and Mindset: The Best "Diet"

Social support and having humor is always important to stay on track with diet and lifestyle change.

Most people are on an ongoing quest to find the perfect diet. Weigh Watchers, Paleo, Atkins, Keto, Plant Paradox, Vegan are all common diets that people try. The variety of diets never ceases to amaze me.

Say, what causes people to consider and try a new diet? What makes a person push the go button on a diet change? The biggest factors are:

1. Knowing someone who had success on a diet

2. Successful Marketing,

3. People like the food list

Only around 40% of people stick with a diet after 6 months (New Year diet changes). At two years, 90% of people are back to their old habits. Any weight that has been lost is often gained back. Diets alone have a BAD record of getting people to a different state of health and an optimal body weight.

Why do people fail at diet/ lifestyle change and weight loss attempts? A lot of this has to do with False Hope Syndrome.

What’s that?

False Hope Syndrome goes like this: people get excited about reaching their goals. Their excitement is centered on trying something new and different….a new method. The chosen method may or may not be suited for them, but in either case most people tend to give up because they lose track of their purpose (why am I doing this?). When results do not come in quickly and a diet is “hard” to follow their mind says things like “screw it”, “this is too hard”, “I deserve to eat……” “all things in moderation”…….”this is not worth it”.

People then tend to go back to their old habits. Change is not sustained. Life and health status stays the same.

Is there a better way? I like research and science. The best research on change psychology and successful weight loss clearly says that in order for the majority of people to actually change and meet their goals they need to learn how to change.

In other words, the best “diet” that people can adopt is one that actually causes long term change to occur. Dealing with motivation and mindset is step one. Foods list, diet books, and weight loss apps do not get the job done.

In an effort to help people make their health, nutrition change, and weight loss goals before January (the new year resolution attempts) I have created on online program called the Nutrition Reboot.

The first part of this class happens to be called: Motivation and Mindset.

This class will lay the foundation for success that most weight loss and lifestyle change programs and diets are lacking.

Ready to change your food choices and lose weight?  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.

Varicose Veins: Best Remedy and Greatest Cause

Daily Walking: Keeps Arteries, Veins, and Bodies Healthy

To get the most out of this article please read part 1 and part 2 first.

Part 1: https://www.eightfoldfitness.net/blog/2020/6/10/varicose-veins

Part 2: https://www.eightfoldfitness.net/blog/2020/7/1/varicose-veins-how-to-fix-and-correct

Now is the time to reveal the best and very simple way to keep human legs and veins healthy and looking good.

The Big Reveal:

People need to walk more to keep their veins from becoming varicose veins.

This is almost a simple recipe for success. However, as I discussed in my previous article on varicose veins, walking with the wrong mechanics and without muscular effort may yield minimal or no results (and actually can lead to joint injuries). A proper foundation of strength and good walking mechanics has to be achieved before walking can be maximally effective.

Now, if we assume that someone is ready to walk (using muscles to move instead of the common controlled falling gait pattern, etc) the next question to answer would be, “How much walking time do people need to fight varicose veins?” What is interesting about this question is that most people ask this question because they want to consider the cost/ benefit ratio. Many people struggle with the question of if walking for any reason is worth the time and effort. In other words, many people want to know the minimal time/ distance they need to walk in order to “fix” their varicose veins. This reality is interesting to ponder and is at the heart of why people lose their leg health and develop varicose veins in the first place.

Humans are First and Foremost Walkers, but Modern Humans are Almost All Sedentary

Most of my clients work in front the computer. This compels them stay in the same position for 6-10 hours a day. In addition, most of my clients enjoy their free time on screens and technology which also compels them to stay in the same position. Does exercising an hour a day make someone NOT sedentary? How about two hours a day? The answer to both questions is actually NO. If someone exercises for two hours a day and still spends the rest of their day in a chair and on screens they are still in the sedentary category of people.

However, people who make an effort to exercise do get an upgraded status which is a new term called “sedentary exerciser”. This is actually a good upgrade. The 30, 60, 120 minutes that people exercise is to be commended and continued. It is literally saving their health. However, the other large portion of the day being inactive is what drives many chronic degenerative changes (like varicose veins). Having only a set exercise time is usually not enough to produce an optimally healthy body.

How Much to Walk for Better Legs and Veins

Short Answer:

Walk as much as you can and as far as you can and as long as you can.

MUCH……FAR……LONG

Long Answer:

People need to walk every day in order to stay healthy and make their veins happy. The best walking program is one that varies every day. It might look like this:

Monday: Walk 1 mile

Tuesday: Walk 5 miles

Wednesday: Walk 1/2 miles

Thursday: Walk 4 miles

Friday: Walk 1 miles

Saturday: Walk 6 miles

Sunday: Walk 3 miles

Are you too busy to walk 5, 3, or even 2 miles at a time? No problem. It is actually best to divide your movement up during the day instead of having only one large “movement meal” that you give your body. For people that are really time crunched, a 5-10 minute walk can do wonders for the body. Don’t underestimate the power of a short walk. Some amount of walking is better than none.

In addition, get creative with multi tasking. When you talk on the phone add a walk to it. Listening to a book, podcast, or the news? Walk while you listen. Technology does not have to keep you seated and indoors as much as you think. Use technology as part of a new habit of walking more.

In order to keep your legs, body, and veins functioning well and LOOKING good a lifestyle of movement and walking has to be adopted.

Want some help with your mechanics and 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.

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.

Varicose Veins: How to "Fix" and Correct

Picture from Wikicommons

During the last post, I wrote about how varicose veins are formed from a biomechanical perspective. If you missed that post read it here:

https://www.eightfoldfitness.net/blog/2020/6/10/varicose-veins

I always like to understand the reasons behind problems in the body. I also love to fix problems whenever possible. This article will explore some simple ways people can optimize the function of their legs. When the basics of leg health are practiced an environment will be created for varicose veins to heal and improve.

Tight muscles are a primary reason why people develop varicose veins. Therefore, tight leg muscles need to be stretched. But how? I don’t think that standard ideas about how to stretch will work for most people. If one actually desires to change a length of a muscle they need to commit to some long duration stretch protocols. Instead of stretching for 30 seconds or so, people need to use more comprehensive stretches for several minutes at a time.

Here is one of my favorite stretches to address many muscles at a time. A very good time saver!

This Stretches the Entire Back Line of the Body

This stretch is powerful because it stretches so many muscles at the same time. Notice that the calf muscles are also getting a stretch from the feet hanging off a pillow. You can use pillows, books, or a rolled up towel to make this work. Think about taking up this pose and staying on stretch for some time as you also do something else (i.e. talking on the phone, watching your favorite show, podcast, etc).

Here is another stretch that addresses many muscles of the front of the body. The same rules apply. Hold this pose for several minutes as you do something else to pass the time.

This One Stretches the Entire Front Line of the Body

To make some serious gains using the old school stretch protocols, these should be held for 5-10 minutes at a time or even longer. This should take care of some of the tightness. When I work with clients I rarely use static stretching to enhance flexibility. Instead I tend to use more complex strategies and movement patterns to restore muscular length. However, some good old stretching is a great place to start.

Strength Training for Varicose Veins:

As discussed in my last article, muscles are supposed to act as a pump to circulate blood. In order to optimize this function people need to strengthen their legs and move with their leg muscles (instead of using ligaments, stiff fascia, or joints). Most people need to start with some kind of core training along with glute training/ reeducation.

It may be odd to contemplate the following. Two people can move in about the same way but they might use completely different muscles or body structures to move. One person could be using the “right” muscles while another person is using their joints and ligaments. How do you know which group you fall into? One good indicator that you are using the “wrong” tissues is that walking, moving, and exercising hurts your joints. What should movement feel like? Movement should feel easy, light, and energizing. Your muscles should get worked and tired instead of your joints getting painful and inflamed.

Where to start? If you are dealing with aches and pains it would be best to work with a skilled trainer/ coach. If you are an experienced exerciser start with the basics of lunges, squats, and swings (or perhaps dead lifts). The key to any exercise is good form and (this is key) to get the correct muscles to work when they are supposed to.

To summarize, the easiest way for anyone to start helping their legs work better (and therefore help their veins work better) is to reduce the pressure in their legs by stretching. Next up would be strength training using the correct muscles with good form. These two foundational pieces of restorative exercise should produce better legs, happier veins, and will lay the foundation for the most important part of the equation which I will cover next time.

Want some help with your mechanics and 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.

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.

Varicose Veins: How They Form

Here is a picture of some varicose veins that have formed.

Client Question: I developed varicose veins in my 30s and they have gotten worse in my 40s and 50s. Why did they develop and what caused them to get worse?

Answer: Varicose veins develop because of the misuse or lack of use of the legs. (BTW= most problems in the body develop because of lack of use or misuse of the body). Let me explain. In order to survive from one moment to the next the body needs to pump blood through the body. What organs and systems pump blood through the body? The most well known is the heart. However, did you know that the heart is not a strong enough pump to get the blood to the toes and back again? The heart needs help! The secondary system that keeps blood pumping is contracting skeletal muscles. (Some have recently made a good case that the skeletal muscles are supposed to be the primary pump of the body!) Third in line is the venous system. The veins have a series of valves that open and close that push blood through. Valves and pressure allow blood to win over gravity to circulate through the body.

Why do varicose veins develop? They are actually a needed adaptation of the body due to a lack of skeletal muscle contractions and too much pressure. What causes “lack of skeletal muscle contraction”? A sedentary life style. No movement = no muscular contractions. What causes “too much pressure”? Tight muscles cause too much pressure.

Therefore, if a person does not move enough and/ or they have tight muscles they will likely develop varicose veins. In addition, (and this is a deeper subject matter) if a person moves around in life using their fascial and muscular tightness or tight ligaments they will have a diminished muscular pump action when they do move and exercise. This situation can also cause varicose veins. Did you know that people can move around using more joints and ligaments than muscles? Gait experts describe this type of walking pattern as “controlled falling”. The most visible form of this might be seen in an elderly person that shuffles side to side or forward to move around. Proper walking requires activation of the posterior (back side) muscles to propel the body forward. This is a fascinating story but it will have to wait for another day.

As to why varicose veins get worse over time, look at this simple equation:

Sedentary Life Style + Tight Muscles + Poor Movement Patterns + Number of Birthdays

Picture from wiki commons; author jmarchn

Question: I heard that varicose veins are genetically inherited. Is that true?

Answer: Genetics are complicated. The short answer is NO, people are not born destined to get varicose veins. However, the longer answer might be yes. If a person inherits tight muscles, poor movement patterns (which can be adopted by observation of parents), a sedentary lifestyle, and poor nutrition they will likely manifest the same or similar diseases as their parents. Please note that children often inherit non-genetic behavior and patterns from their parents. The two biggest factors that contribute to varicose veins that are genetically passed down would probably be muscle and ligament stiffness as well as vein cell wall durability.

Question: Is it true that surgery is the only way to treat varicose veins?

Answer: Not at all. Effort placed in lifestyle modification is the best way to “fix” varicose veins. I will concede that SEVERE varicose veins probably require surgery. However, if anyone undergoes surgery to remove their varicose veins they will likely return if a person’s lifestyle is not modified. Isn’t that always the case? Surgery does not magically change the root cause of varicose veins (which might be much more biomechanical than people may think).

After reading this blog, I hope that the biomechanical causes of varicose veins has been highlighted. Look for a blog soon about how to “repair” or “fix” varicose veins soon.

Want some help with your mechanics and 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.

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.

Knee Rehab with the KneeHab XP

I first got the Kneehab XP 3 years ago. It was not a cure for my knee problems, but it brought some of my muscles back to life.

This is a video about how to prep the body for electrical stimulation and my experience with a round of therapy on the KneeHab XP. The video will explain…..

Want some help with non responsive muscles or chronic pain?  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.

Sprouts 101 and Brain Health

I have been sprouting seeds for myself and my family for about two years now. After I learned of the fantastic health benefits of broccoli sprouts from Dr. Rhonda Patrick I was motivated to add sprouts of all sorts to our menu.

For anyone up for a deep dive on the research enjoy this video:

https://www.foundmyfitness.com/episodes/sulforaphane

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Below is a video that captures the process of how I have been sprouting seeds for years. If you are interested in getting started all you need is some wide mouth mason jars, sprouting lids, and sprouts.

Want to buy the lids online? Type in “ stainless steel sprouting lids “ into a search engine. Several options should come up.

The best place to buy sprouts locally is Daysprings Natural Grocers. You can always try to look online as well.

Want some help with your menu and 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.

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.

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.

Powerful Posture

Pic from cindy.ocliw.com

Have you noticed that almost ALL modern humans have a bent over fin?

It is called bad posture. This includes rounded shoulders, a forward head, and a compressed spine.

If you have not noticed how most people have this abnormal posture, don’t feel bad. It is so prevalent that it is easy to miss because it is so common. Orcas in captivity probably don’t notice how they all have bent over fins because they almost always have bent over fins.

We look the same, so this must be how we are, right? What is abnormal becomes common. Soon we all forget what normal is supposed to be.

The biggest culprit to why humans have forward head posture and rounded shoulders is because we spend so many hours using technology and reading books in the same position…..and this position is usually a bad one.

Here is a video Avie (my daughter) and I created to inspire people to use different postures when they use their technology and read books. I hope you find it helpful and put it to use.

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.

Clients VS the Sandbell

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.

The Story of TRT (Testosterone Replacement Therapy), Cancer, and Missed Health Gains

So much of who you are as a person is based on your hormone levels (both past levels and current levels). Hormone levels can literally affect the physical structure of your brain, immune system, bone density, and muscle mass. The current research on outcomes of hormone replacement therapy overwhelmingly tells a story of how optimal hormone levels produce better health outcomes for people. People age and feel better when their hormone levels are optimal for their body.

Hormones are so important I have decided to include them in one of my eight core areas for optimal health.

Receiving hormone replacement therapy is not a black and white outcome for everyone. Of course, some people should avoid it for specific reasons. In some circumstances, hormone replacement therapy might cause worse health outcomes. However, hormone replacement causing bad outcomes is the exception, not the rule.

I want to share a level headed discussion on the topic of testosterone replacement therapy from an expert in the field. He tells a story of how some misinformation about testosterone and cancer sent most doctors in the wrong direction in how they treated their ageing male patients.

Here is the podcast link:

https://www.ihmc.us/stemtalk/episode-103/

Great discussion. Good knowledge.

Are you ready to work on all aspects of your 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.

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.

Strength Gains at ANY Age

The secret to staying young is KEEP CHALLENGING YOURSELF

People of any age can turn their health around and get stronger, become more capable, and turn back the biological clock. When the human body is challenged it will respond and get stronger. This is what the body was meant to do.

It has been so inspiring to coach and train people in their 7th, 8th, and even 9th decade of life. I love hearing stories from my clients about how they don’t have to give up going on trips, garden work, other hobbies, and above all stay independent/ strong/ happy!

During a large group training session this past week I had a moment of amazement at what one of my clients was doing (go Roberta!). It truly is amazing, especially considering her physical capabilities 3 years ago when I first met her. She has come a long way!

https://www.youtube.com/watch?v=F3BexDZZtQk

Ready to get stronger at any age? 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 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.

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.

Water Fitness: Is Your Water Draining Your Health?

What is the longest you have gone without water? Always lived in the USA? Chances are you might have difficulty thinking of a water scarcity experience. Water is readily available from our homes, grocery stores, restaurants…. we even have public drinking fountains.

I am so thankful for having water available, how about you?

I am also thankful that I have water on demand in my house any time I want. Not only that, I know that my water will not give me dysentery or another life threatening infection. Thank you modernity! Due to the wonders of engineering and chemistry most people can have “safe” (relatively speaking) water any time they want.

However, the modern convenience of water (which I am thankful for) has a dark side.

To have on-demand-water with the current water works system, cleaning and anti-microbe chemicals must be used. The downside of using these chemicals in the water is when people drink this water they ingest the chemicals along with it.

Think about this situation for a moment. If you drink city water you are getting H2O plus a multitude of chemicals. At the very least, you are getting a dose of anti-microbe chemicals. Did you know that you have an “organ” in your body made of microbes? This is called the microbiome. It is made of good bacteria, viruses, and fungi. These good “bugs” are killed by the anti-microbe chemicals found in drinking water. The consequence? Your organ gets holes poked in it leaving your health more vulnerable. Everyone knows how antibiotic medications harm the human microbiome. What is less known and appreciated is how low dose anti-microbe agents (like chlorine treated water, hand sanitizes, food preserving chemicals, etc) effect our internal ecosystem.

Beyond the chemicals that our government puts in water on purpose, water is also contaminated with many unwanted chemicals and compounds ranging from industrial run off, pollution, medication residue, and heavy metals. These chemicals cause great harm to humans. For most people, even a small dose will sooner or later harm vitality and health.

Ten years ago I became aware of the chemicals found in city water. I immediately purchased a counter top water filter that reduced chlorine and improved the taste of my water. About 5 years ago, I went on a quest to discover the best water filter to reduce contamination of drinking water. This research quest lasted over a year! What I learned was that most filters on the market are hype, don’t pull out enough chemicals, and focus primarily on reducing chlorine taste and odor.

After much research I decided to trust the health of my family with a company called AquaCera.

Here is their website: http://www.aquacera.com/

Most chemicals (like lead, chlorine, and pesticides) are reduced by 98% by these filters. Why not 100%? This is not currently possible with carbon filter technology. The best people can do in the modern world is reduce toxin exposure. The more reduction the better!

Here are the two filters that are part of my twin under sink system. The white one is a heavy duty carbon filter. The blue one is an extremely effective filter that filters pharmaceuticals, fluoride, and even glyphosate.

To repeat myself, I am thankful for “clean and safe” water that is available whenever I need it. However, I wish that our water works system would go one step further to optimize the chemistry and purity of water before its distribution. As always, biology is on a bell shaped curve. Some people will get more harm from drinking unfiltered tap water than others. In the end, filtering drinking water is an easy step towards optimizing health. With all the pollution and stress that modern living brings with it, people need to lessen the burden their bodies undergo.

To end this post I wanted to share a link of the water quality in my home town. After reading this report, I am I have a very good water filter!

Link:
https://www.ewg.org/tapwater/system.php?pws=AL0000804

Remember…legal does NOT equal safe….or optimal.

Ready for a water fitness upgrade? I can 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.

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.