Gravity Fx Fitness

So what happens when you put someone like me on a low-carb diet?  Well, so far, a little bit of cheating, but overall I’ve been able to greatly reduce my intake of carbs.

Right now I’m 11 days into a very low carb eating program and have done surprisingly well.  I haven’t really had any major cravings, but have wanted to eat certain things that I know I shouldn’t.

Basically, I’ve ignored those little voices and they’re starting to speak softer and softer.  Don’t get me wrong, I haven’t been perfect, but I have made some changes that hopefully I will stick to.

Some of you may be thinking that someone in my field shouldn’t have any problems with sugar, but I got my early fixes long before I decided on this career.  I can remember having to sell World’s Finest chocolate bars (yes they were!) for a school fundraising event.

Being introverted, the idea of approaching strangers wasn’t appealing to me, so they sat in a box in my room, calling out to me.  Needless to say, I spent the Summer mowing the grass to pay for them all.

While in college 20 years ago, I would sometimes go to a donut shop at night.  After 8pm you could get a dozen donuts for the price of a half dozen and I would polish off 4 of them with a glass of milk right away.

So while I’ve never really been that overweight, I’ve never been “ripped” either, and the extra sugar has been a big reason.  Besides really wanting to break this habit, I know that its not a healthy addiction.

I think that a big part of my success so far on this diet is all the healthy fats that I am taking in – lots of olive oil, almonds, chia seeds, fish oil, and ground flaxseed.  I’m not positive, but I believe that these fats are good for your brain and help reduce sugar cravings.

At least they make you feel full, which certainly helps when trying to lose weight.  The fiber in some of these doesn’t hurt, either.

So while I’m not following the Warp Speed Fat Loss plan to the letter, I am making progress and the long-term changes are what matter the most.  After all, its not about losing the weight, its about keeping it off!

Without regular exercise I would probably be fairly over weight, but the resistance training helps keep my metabolism elevated.

Get moving!

Brian Morgan

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Does whole body vibration (WBV) offer any solutions for those suffering with fibromyalgia?  I think so.

A recent study worked with 3 groups to see what different types of exercise would do for fibro patients.  This included a control group, another that did aerobic activities, stretching, and relaxation techniques….

and the third group did the same exercises, but also included exercise on a vibration platform.  This third group saw a significant reduction in pain and fatigue, while the exercise group alone did not see any improvements.

I was talking with a client recently who came to see me because I have a vibration platform in my studio.  He said that he talked with a woman who had access to a platform at the facility where she worked.

She told him that when she uses the vibration platform that she doesn’t need to take her pain medication.  Pretty powerful stuff – that’s just one person, but I think you might see some potential, when combined with the previously mentioned study.

So how might these machines help?

WBV creates reflex muscle contractions of between 25-35 times per second, depending on the hertz setting.  For example, when you stand on a platform in a partial squat position, you stimulate muscle and joint receptors throughout your lower body, 25-35 times a second, exactly.

This is a LOT of stimulation to your nervous system, that has to process all this information.  One of the ideas is that this competes with pain signals, probably blocking some of these signals from getting through.

So this may desensitize your body to the chronic pain of fibromyalgia.

Another recent study showed that there is a miscommunication between the sensory and motor systems – basically, this communication issue can lead to inefficient movement or pain when the body is moving.

This lack of awareness is common after many injuries or having been sedentary for a long time.  This awareness is associated with balance and usually requires specific training, in the rehab process.

Because whole body vibration platforms help with balance and coordination, this is also where you would see positive results.  The multiple muscle contractions increases circulation, which might play a role in removing toxins in the body.

For every contraction you also have relaxation, before the next contraction occurs.  All this contract and relax should help with muscle stiffness, which is probably why so many pro golfers use them in their warmup process.

Stay tuned for part two of this article.

Get moving!

Brian Morgan

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One study has shown that snacking on almonds helped participants lose twice as much fat as those who snacked on complex carbs.

This group also had a greater decrease in waist size.  This was part of a low carb diet program.  Almonds are a healthy snack that is easy to take with you.

I buy them in a bag and break them out when I need to.  Its not always easy to carry certain foods with you when trying to lose weight, but almonds, walnuts, and pistachios are good choices.

I got this info from nutritionist Mike Roussell, the co-creator of the Warp Speed Fat Loss Program that I am on.  These nuts have some fiber, which can help fill you up, but also are healthy fats.

While I love pistachios, cracking the shells open can be a bit of a hassle, which is one of the reasons  Roussell says they can help with weight loss, it slows you down and apparently you can eat more of them, without worrying about your waistline.

For convenience and no mess, almonds work well for me, but I am going to try walnuts to mix things up a bit and give my taste buds some variety.  There is a little protein in these along with the good fats.

The fiber can help you feel full, also.  Either of these can be eaten with an apple and it won’t affect your blood sugar too much.  Feeling full can help you avoid eating too much, or so they say.

In any case, I’ll be eating plenty of almonds and walnuts as I am on a lower carb diet, as part of this fat loss program.  As always, if you have been too sedentary,

Get moving!

Brian

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Can you lose 15-20 pounds in only a month?

Well, I’m on a mission to find out.  Yesterday I started on the Warp Speed Fat Loss system to see if I can get six pack abs this Summer.

This one is designed by fat loss expert Alwyn Cosgrove, who is one of the most sought after speakers in the fitness and strength industries.  He has a very successful fitness training studio, where the specialty is losing weight in the shortest amount of time.

His current weight loss system is designed for someone looking to lose up to 20 pounds in only a month’s time, as opposed to most programs that last 12 weeks.

This is for someone who wants to lose fat and look great for a special occasion, like a reunion, wedding, or just looking good in your swimsuit at the beach.

I’ve been doing pretty good with my training over the last three months, but my diet needs a little work, so I bought the program after reading testimonials from other trainers – guys whose work I am familiar with or met at a seminar.

The “diet” portion includes a low carb program.  This is the end of my second day on it.  I have gone to the restroom a LOT these two days and have drank plenty of water too.

So far, not too bad, though I did have some carb cravings after dinner tonight – but I’ve chosen to ignore them and stay mentally tough.  I really want that six pack!

For me, the training aspect has never been a problem, but my eating ways have never been perfect.  Too much sugar – so hopefully the carb cravings won’t be there in a couple days.

Knowing that this program only lasts a month makes it much easier.  If you had to take 12 weeks to get the same results, that would be tougher mentally.

But I’m determined – not just for my own results, but for the ability to help others achieve the body they want.  Nothing worthwhile comes easy or without working for it!

If you’d like more info, go to Warp Speed Fat Loss.

Get moving!

Brian

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According to a recent study, weakness in the hips may lead to lower body injuries in runners.

A recent article in Reuters reported that weakness in these muscles that provide stability for the hips contributes to some of the overuse injuries that are commonly seen.

The muscles of the hip are important for stabilizing the hip and controlling movement of the leg.  The result of this weakness is inefficient movement, that may increase runners’ risk of injury.

Strengthening the hip can be done in positions that work on single leg or split stance, for maximum carryover.  One way to do this is with the Power Plate split squat position.

This exercise helps activate all the muscles of the hips, working on stability.  You could then go right to a dynamic exercise such as the split squat or dynamic lunges.

If you don’t have access to a vibration platform, you can combine the split squat with stepups and/or lunges.  You can use dumbbells or sandbags for resistance when you have mastered these with your own bodyweight.

Lateral movements with bands attached around the ankles can be used to help activate these muscles.  To read the article that contained this study, click here.

Brian Morgan

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Whole body vibration (WBV) platforms have shown to be useful in reducing some of the “symptoms” of aging, by increasing lower body strength, bone mass, balance, and mobility.

In different studies, post-menopausal women have seen an increase in leg strength, bone mass, mobility, and speed of movement.  One study saw an increase in bone density at the hip and prevention of bone loss at the spine, while a group that performed standard resistance training saw no significant increase.

One study looked at fat loss when doing vibration training.  Group A used a combination of WBV training and resistance training, while group B did resistance training only.  Both groups consisted of previously sedentary post-menopausal women.

Both groups increased lean muscle tissue, but group A was the only group that saw a decrease in bodyfat percentage.  This group used the Power Plate vibration platform, along with other resistance work.

I personally think that using a combination of methods will get the best results when you are looking to slow down the aging process.  I think you get a synergistic effect that is highly beneficial.

WBV platforms have been included in wellness programs designed to maintain or increase strength and prevent falls.  By placing the individual in standing positions, you enhance coordination, as multiple joints are all working at the same time.

I believe that this is where you see the balance increases and probably reduce the risk of falls.  These weight-bearing positions also place greater stress on your bones, which is a good thing when trying to maintain or increase bone mass.

Exercises done on machines while sitting or lying down, won’t have as much carryover to your activities of daily living, either.  Plus, they often place greater stress on your spine than standing exercises.

These platforms can be helpful in activating muscles that were previously “sleeping” due to a sedentary lifestyle.  They also increase circulation, because of all the reflex muscle contractions.  I think that this helps flush out some of the “garbage” in our cells, helping with fat loss.

If you are a busy Baby Boomer who doesn’t want to spend hours in the gym or healthclub,a combination of  WBV training and other strength training methods might be what you are looking for.

Make sure to add in some upper body resistance training to maintain spine strength and proper posture.  You know what they say, move it or lose it.

Get moving!

Brian Morgan

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The step up with a sandbag is a great exercise for golf fitness!  This one movement can help with hip strength and flexibility, which is one of the keys to hitting it farther, along with building core stability-

having the sandbag on one shoulder requires you to work hard to keep your torso from swaying one side or the other.  It helps with stability in your lumbar spine – an area often injured in golf.

You can do step ups with dumbbells, but its not quite as effective for golf as the sandbags.  Same thing goes for a barbell.  I used to use a 185 pound barbell for step ups, but I didn’t feel it in my abs and back, as much as I do with the bags.

That shifting sand makes for a great core workout.  Choose a sturdy platform for this exercise and if you have poor flexibility, make sure the step height is adjusted to fit your needs.

Many of the gyms where I have trained didn’t have many or any platforms for this exercise, so I had to use a weight bench.  The extra padding can increase your instability, so if this is your only choice, keep the resistance low until you get used to the movement.

Make sure to push through your heel to get your glutes doing much of the work.  Golfers need flexibility in your hips, but also strength, as these muscles create a lot of force during the golf swing.

These muscles are also important for providing stability to your pelvis, helping to protect your lower back from injury.  Most of the rotation in your swing comes from the hips, thoracic spine, and shoulder - NOT your low back!

There are plenty of other sandbag exercises for golf, which focus on your core and help build power into your swing.

Those of you with hip replacements have to watch how far you stretch your hip, so clear this exercise with your doctor or therapist, first.

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Suspension training is one of the hot, new exercise trends.  In fact, the TRX trainer was voted Best Total-Body Tool in Men’s Health article on best new fitness gear.

I tried it out at a fitness trade show in Chicago and its a good tool.  I recently purchased the Bandit’s Loops suspension trainer from Art of Strength, and I love it.

There are plenty of different exercises that can be done with these, all of which are great for core stability.  Instead of doing endless crunches, I prefer to train my abs and low back to work with my upper or lower body.

Besides being a more time efficient way to train, this really hits your abs with lots of intensity.  It also increases your total body coordination, making all your movements more efficient and making you more athletic.

I’ve had plenty of shoulder problems, in part because of poor posture.  Suspension trainers can help with your posture and build core stability, so you minimize the risk of back pain.  The rowing exercises are great for your upper and mid back.

Besides being important for your posture, strength in this area is extremely important to help prevent rotator cuff injuries.  I’m speaking from experience here, as I’ve done some damage to both of my shoulders in the past.

You can work on shoulder stability from the pushup position as well.  With the Bandit’s Loops you can add some spice to your pushups by working from different positions – either with your hands holding the loops or your feet in them, doing a “suspended” pushup.

These movements are similar to gymnastics training and will build decent strength just by doing bodyweight training.  Gymnasts have a very impressive amount of upper body strength compared to what they weigh.

The large loops make it easy to slip your feet into and you can adjust the straps quickly for the amount of resistance you want.  This makes it possible for those with minimal strength to exercise, as well as those who are already in decent shape.

A pretty versatile tool if you ask me.  I like the creative movements that are possible, besides the fact that I don’t have to spend extra time to work my abs.

If you train at home or outdoors, the loops are a great tool to use for bodyweight exercises.  Add some dumbbells, sandbags, or kettlebells for a fast, efficient workout.

Get moving!

Brian Morgan

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What is “creep” and how does it affect your low back pain?  Glad you asked.

Creep occurs when you sit for too long with poor posture, when you let your back, neck, and shoulders become rounded.

When you stay in this position for too long without moving, your connective tissues (fascia) becomes stretched, causing an imbalance between the muscles on the front and back of your body.

Creep occurs when tissue is stretched and held at a constant length – you get a slow elongation of the tissues.  This involves a time factor where you are in one position for a length of time.  So this stretch may be a small one that goes unnoticed, but has an effect on your body none the less.

Your connective tissues (fascia) surround your muscles and provide a framework for them.  They have a combination of elastic and strength properties in the fibers that are viscoelastic in nature.

Meaning, they provide a degree of stiffness, as well as spring-like qualities.  If held in a stretched position for a length of time, the fibers will tend to stay stretched.

When you spend too much time sitting in positions of poor posture, your body adapts to this position.  It will stay in this stretched position unless you do something to remove this stretch.

I understand that many of you are required to sit for your jobs.  I also understand that it is near impossible to sit upright all the time when working on the computer or writing.  

So what’s the solution you ask?

One is to get up and stretch briefly every so often, at least once every 40-50 minutes.  Ideally, you would walk around for a few minutes while remembering to stand up straight.

Another thing would be to shift your weight often while seated.  Try not to stay in the same position for more than 15 minutes.  Push your chest forward a couple times, as you exhale.

You can also slowly squeeze your shoulderblades together and hold for 3-5 seconds.  Just enough to keep your body from remaining stuck in the same position.

You can also shift your weight side to side, as well as doing some simple movements for your neck, such as lightly rotating from side to side and gently tilting your chin up a few times.

Basic movements for basic maintenance.  It doesn’t get any simpler than that.

Ideally, you are sitting in a chair with good support, that allows you to be in the best posture possible.
Physical therapist Robin Mackenzie advocates using a lumbar “roll” for chairs that don’t have good support. These rolls are placed behind your low back to help keep you in good posture.  You can find these and various lumbar cushions in many stores, often at your local shopping mall.

Obviously, you need to spend some time away from work doing movements to keep your muscles and joints from getting stiff.

Joint mobility movements, various forms of stretching, or even simple walking will get the job done.

One solution you might try is the Unbreakable System for chronic pain.

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Skilled deep tissue massage can be very effective at relieving or reducing chronic pain.  It can also help you reduce the risk of overuse injuries.

In the previous article, I talked about my first massage and how effective it was for removing excess tension.  Excess tension in the muscles and restrictions in the fascia (connective tissue) can create pain.

You can have too much tension from overuse and you can have a buildup of scar tissue from an injury.  This is where deep tissue massage can be very effective.

In my opinion, using some form of moist heat first will make the tissues more pliable and easier to work on.  This may save the client from greater pain/discomfort and it definitely is easier on the hands of the therapist.

In one instance, I worked on a 77 year old woman who had torn her rotator cuff two years prior.  She had to take care of her husband and couldn’t take time off to have surgery.

So she had almost no movement in that shoulder and basically, almost no function with that arm.  In order to drive, she had to take her other arm and lift her bad arm to grab the steering wheel.

She would joke to the technicians that I was beating her up, but she knew it was helping and I didn’t create any more discomfort than necessary.

After ten 30 minute sessions of massage and stretching, she had about double the range of motion and could now swing a golf club again, for which she was very happy.

She could have used some strengthening exercises too, but she was coming in to the clinic from quite a distance and was satisfied with her progress.  I believe strongly in corrective exercise, but have seen times where people got better results with skilled soft tissue therapy and chiropractic, than they did in physical therapy.

My massage mentor worked with college teams for a while and then “graduated” to the pro ranks when one of his athletes turned pro.  One of his football clients set the NFL record for most carries in a season, while receiving massage twice a week, a record that has since been broken.

Active Release Technique (ART) has been touted as very beneficial for releasing scar tissue in a number of athletes and weight lifters.  It can be very painful to receive, but is reported to get fast results.

As one prominent lecturer has said, “not all practitioners are equally skilled,” which is probably true of all manual therapists.  I think it takes quite a bit of work to become proficient with ART.

Check out my article about self massage that you can do before your workouts.

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