Gravity Fx Fitness

….that is the question.  Are spinal flexion movements like crunches and situps damaging to the spine, or nothing to worry about?

If you’re familiar with top spine researcher Dr. Stuart McGill, you should know that his research shows that repeated flexion, such as doing 15 minutes of crunch and situp variations, can be damaging to the discs.

I attended one of his seminars on core stability a while back at Palmer Chiropractic College.  Having read some of his articles, I was fairly familiar with his concepts for core training.

Recently, I listened to a podcast with Dr. McGill and he stated his belief that we have a limited number of forward flexion (bending) cycles in each one of us and that doing lots of these type of ab exercises just wastes that number.

He thinks that those who have tempted fate in this manner, may have genetics that allow them to get away with it, up to a point.  He advocates “bracing” the abs isometrically to support the spine and strengthen the abdominal wall……

a wall with different layers of muscles running in different directions, kind of like plywood, where the different layers are stronger together than any of them on their own.

Plank exercises are the starting point for these different “bracing” strategies of core stability.  These can be done in the front and side positions, and bridges can address the glute and back muscles.

McGill recently has done studies with competitive strongmen, like the ones you see on ESPN, lifting massive amounts of weight.

This confirmed the role of the quadratus lumborum as an important spine stabilizer.  These muscles run from the bottom of your ribcage to the pelvis and also attach to the spine.

When you carry a heavy suitcase in one hand, it places a lot of demand on this muscle to keep your back straight – or when you carry a heavy suitcase in both hands, these muscles are working hard to support your spine.

So training your abs and low back to stay tight when lifting heavy objects is one of the benefits to this method of training.  Improved posture is another.

If you are someone who has had disc problems or sciatica, then situps and crunches are the last thing you want to do, as this puts unnecessary stress on your back.

One of the few exceptions to doing flexion might be those with too much curve in their low back.  A few sets of reverse crunches might help keep everything in a more neutral position.

After basic stability is gained, I like to use sandbag exercises and suspension training for increased intensity to your midsection – teaching your upper and lower body to work with your “core” for increased coordination – the way it works in real life situations.

Get Moving!

Brian Morgan

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Somebody give Madonna something to eat, please!  Recent photos show her looking anorexic, dehydrated – scary.

I know we have a fixation with six pack abs in this country, but Madonna’s new look isn’t healthy – for her or for the many teenage girls who might end up with an eating disorder, in trying to keep up with the trends seen with celebrities.

In recent years, we have seen many young women in the spotlight, who look downright anorexic, like they haven’t eaten in a week.

Yes, we have a “growing” problem with two thirds of adults being overweight or obese, but this isn’t the answer.  We need some time-efficient exercise solutions and need to eat a lot less processed food.

I know she likes to be a trend-setter, but that’s one trend that needs to go away.

Besides starving herself, she is likely exercising too much, burning away her muscle tissue, instead of building lean muscle tissue through a sensible strength training program.

By the way, you can find several stars who are lean and feminine, but lift weights heavier than 2 or 3 pounds.  Resistance training should enhance your natural curves, not eliminate them.

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I’ll share some “shoulder savers” with those of you over 35, like me.  This is especially helpful for those who spend all day sitting at a desk and then go for a round of golf after work or on the weekends.

Cyclists are also prone to posture issues, due to the amount of time spent leaning forward, so if you also spend your work day seated, make sure to strengthen your upper back.

I’ve done damage to both of my shoulders in the past and have worked on plenty of shoulder injuries, so these tips might help.

Rowing exercises strengthen your posterior shoulders and the area between your shoulderblades.  Both of these areas need to be strong if you want healthy shoulders.

When your shoulders are rounded forward, it puts unnecessary stress on them.  A neutral position  makes your movements more efficient, whether you are throwing a golf disc (frisbee, to some) or swinging the clubs.

Besides reducing your risk of rotator cuff injury, you’ll likely see improvement in your distance.  If you’re like me, you might be interested in passing for a few years younger.  Improving your posture and upper back strength sure doesn’t hurt your appearance any.

Increased stability with your shoulderblades can also increase the range of motion in your upper arm – something that often plagues older golfers.

Get moving!

Brian Morgan

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So, does my frisbee end up in the creek because I subconsciously long to be in the water or near the beach, or is it just over-confidence in my aim, or lack there of.

Mixing in different Summertime activities is a great way to keep your body and mind fresh.  Indoor workouts are fine, but nothing beats the great outdoors….

especially if you can’t get outside to exercise in the Winter.  With cold weather and limited amounts of Sun, I’ll take every chance to catch some rays.

Disc golf and biking are my activities of choice this time of year since the ocean is so far away.  After doing a 30 day resistance training program that was fairly intense, I’ve decided to ease up a little bit to let my body and mind recover.

Normally, I do short workouts that are about 30-40 minutes, sometimes an hour.  You’ve got to mix things up a bit or you’ll get stale or risk injury.

Sunday I went for a 3 hour bike ride along a flat trail.  I took it easy and just enjoyed the relatively cool weather, stopping to take a couple pictures here and there and enjoy the river views.

Yesterday, it was a casual round of disc golf.  Had to try out my new disc, only to discover that my old one, called the Shark, seems to fly a little straighter.

Of course, towards the end of the round, I tossed my new frisbee in the creek.  Since it had rained the previous day, the water was deeper than normal and pretty muddy.

As I stood at the edge of the creek, waiting to wade in, hoping to get lucky, a rat-like creature dove in on the other side.  Just what you want to see as you reach blindly under the water, amidst the rocks and vegetation.

Did I mention that I love water?  Needless to say, the disc wasn’t found and I was mostly dry when I got back to the parking lot.

The whole point is to be outdoors doing something relaxing while getting in some needed activity.  Variety is good when it comes to exercise.  Doing the same things over and over can increase your risk of overuse injuries.

Find something relaxing and enjoyable to do.

Get moving!

Brian

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Hollywood trainer Gunnar Peterson is using rope training with his celebrity clients to increase the intensity and variety of their workouts.

Ropes Gone Wild are a new tool for high intensity cardio training developed by innovative trainer Anthony DiLuglio.  The ropes are 1 1/2 or 2 inch diameter and typically are 50 foot in length.

Two recent articles in Muscle and Fitness and Muscle and Fitness Hers feature Peterson putting a couple of his clients through some grueling workouts.

He calls this type of training “beatdowns”, as he tells clients to beat the floor with the ropes.  The ropes create undulating patterns (waves) as you go through many different movements – vertical, diagonal, and circular.

Besides adding much needed variety to your typical cardio routine, it jacks your heart rate up in a short amount of time.  So if you’re like me and find treadmills and stationary bikes boring, this is a “fun” alternative.

Of course, by fun I mean an incredibly intense workout that doesn’t have to take much time to elevate your HR and metabolism, burning plenty of calories in the process.

One of the reasons Peterson’s clients seek him out is because of the innovative training methods he uses.  He has a gym full of equipment that allows an endless variety of combinations.

His one hour workouts combine strength, cardio, and flexibility in one session.  You know me, I like time efficient workouts that don’t last too long, except for an occassional bike ride that goes an hour and a half or longer.

Besides being time efficient, rope training works your core and lower body without any pounding on the joints.  If you can’t run because of past or current injuries, you can still get your cardio with the ropes.

Most people can use them at home in their basement or garage, or even take them outdoors, if you wish.  I like to use them with sandbags, kettlebells, and suspension training.  For more info, go to Art of Strength.

Get Moving!

Brian Morgan

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Flexband resistance bands are a great tool for dynamic flexibility and core training.  I’ve used several different types of bands for training and these are the most versatile.

These bands resemble thick rubber bands and have a lot more resistance than typical therapy bands.  I found an article by physical therapist Dave Schmitz about four years ago and was intrigued by his training methods.

Most resistance bands are made of tubing and are good for upper body pushing and pulling movements.  He uses the flat bands for dynamic stretching and agility drills that I haven’t seen before.

In particular, he has a lower body flexibility routine that gets great results.  I have been doing Active Isolated Stretching with myself and my clients for a long time.  I used to use it with the local arena football team before they went out for warmups.

His method allows you to do this same type of active stretching with resistance bands, making the muscles more elastic and stronger at the same time.

In addition to bootcamp classes, Schmitz uses the bands for agility and core training.  High school football teams in Wisconsin using his methods have won state championships in recent years or finished near the top.

They are a great tool for distance runners who want to stay flexible and minimize the risk of overuse injuries.  Self-massage with the Stick and then doing his flexibility routine is a potent combo.

If looking for a great tool for home workouts, I can definitely recommend Resistance Band Training.  Its also something you can take with you when traveling.

Oh, by the way, Dave can do the front splits at 45 and is as agile as most professional athletes.  Look for the Total Flexibility Training package.

Get moving!

Brian Morgan

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I’m succeeding in my goal to lose fat by adopting healthier habits.  They say that it takes 21 days to make a habit and they’re right!

I’ve lost some belly fat and reduced my craving for carbs in the process.  In fact, I’ve gotten used to eating smaller portions without feeling that I’m being deprived.

Not that I’ve been perfect….I think that progress, not perfection is the key to getting results that last.  You can lose weight on any diet but can you keep it off long-term?

For most of the population, the answer is a resounding NO!!  Why?  Because the “diet” can’t be done for long and then you go back to your old habits, often re-gaining all the weight – and then some.

I haven’t been perfect on this program I’ve been following (Warp Speed Fat Loss), but I definitely made some sacrifices that required some mental toughness.

What made it easier is knowing that I only have to follow it for a month.  Then I can change things up a little, but in that month I have made some habits……or rather, broke some unhealthy habits that were keeping me heavier than necessary.

For me, reducing the amount of carbs I eat and sugar in particular.  I’ve been weak in that regard and eat too much sugar due to stress and partly because of convenience.

The exercise part is no problem.  I love it and consider it more training than anything else.  But I’m also a busy person, like you, and don’t have several hours to work out anytime I want….

which is another bonus to my current program.  I’ve had a couple of “treats” here and there, but overall have been very disciplined with my eating and that mental discipline will carry over to other aspects of my life.

I look and feel better, too.  Its amazing what eating healthier can do for that.  My mind is much more focused, also.

If you’re someone who’s had trouble sticking to a plan, then you are probably lacking in social support.  This is an often overlooked key to losing weight – having someone hold you accountable and support your actions.

If this is the case, go over to our free forum and I’ll try to help out as best as I can.  I’ll also offer some training suggestions.

Get moving!

Brian

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- asked the slightly chubby teen check out clerk at the grocery store.  I was purchasing a protein powder called Muscle Milk.

The low carb diet combined with the exercise program, has really made a difference in my physique in just under 3 weeks.

I currently look as I did 15 years ago, which feels pretty good.  I’ve also done very well in avoiding sugar, which has been a big weakness for me.

I told her, “if only it were that easy.”  Unfortunately, there is no pill that makes you lean and muscular without exercise – not even steroids!

Many of the different diet drugs and pills from the last ten years or so, have been taken off the market and/or shown to have bad side effects.

Once again, there is no health in a bottle – though different supplements can have some positive effects.  Ultimately, you have to learn to eat correctly and sweat a little.

I’ve done very well on the fat loss program that I’m on and the biggest factor is learning to eat less and get used to doing that.  Most of us eat until we are full, and then some!

I’ve been learning to get by on less food and for many, this is a mental issue – mind over matter, or food, if you will.  I believe this new found discipline will carry over to other areas of my life.

The weight loss plan I’m following doesn’t require you to spend 2 hours at the gym, but it does require some hard work.  Nothing worthwhile comes without some effort.

I actually enjoy pushing my body past its comfort zone, but I know that makes me slightly warped, in the eyes of some -

which is why I have a vibration platform in my studio.  By combining it with other exercises I can give someone a good workout in 25-30 minutes.  Most people can do the brief, but intense exercises off the platform when they know the workout will be over soon.

For others, slightly less intensity can still get some results, when combined with a change in your eating habits.

What do they say…. it takes 21 days to make a habit?  That’s about where I am in my new way of eating.

If you need help staying accountable with your eating and exercise plan, go over to our free forum and make a post.  I’ll try to help as much as I can.

Get moving!

Brian

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Is steady state (constant pace) aerobics the optimal way to lose fat?

Let’s take a look at some of the research that shapes the way that Alwyn Cosgrove trains his fat loss clients -

• A 1998 study that showed that the addition of 45 minutes of hard
  aerobic training, 5 times a week for twelve weeks – had no effect on
  fat loss.

• A 2007 study – that showed the addition of 50 minutes of aerobic
  training, 5 times per week for six months – also had no effect on fat
  loss.

• A 2008 study showing 40 mins of aerobic exercise three times per week
  for 15 weeks actually resulted in the participants gaining fat!

• A study from 1994 showed a specific cardio training method that when
  adjusted for calories burned – actually reduced body fat (actual
  skinfold measurements) nine times more than traditional cardio training
  — despite taking less time, and actually burning less calories per
  session!

• Another study (1999) showed that the addition of a specific resistance
  training program increased fat loss by 35% over diet and aerobic
  training.

Many top trainers advocate interval training for their clients looking to lose weight.  This can include interval strength training and interval aerobics.  This type of training consists of shorter rest periods and more intense cardio, that keeps your heart rate elevated.

Besides taking less time, this type of training can raise your metabolism for several hours after you are done exercising.  If you have limited time to exercise, than you need to make the most of your training.

Several years ago, I had a client who did a lot of extra cardio on the treadmill and stepper, in addition to the resistance training I had her doing.

She thought this would burn off some extra fat and didn’t tell me she was doing this.  After a while, we re-tested her bodyfat levels and found that she had gained fat.  Needless to say, she wasn’t too happy about this.

Too much exercise, with too little rest and not enough protein, can actually break down lean muscle tissue – not a good thing!

If you’re not training for an endurance competition, than you are better off doing shorter, interval cardio combined with strength training.  This gets the best results without spending hours and hours in the gym.

I’ve lost 8 pounds in just over two weeks on the Warp Speed Fat Loss program and have a smaller waist in the process.

Here is an example of interval training that doesn’t take a lot of time to do.  Choose exercises that use multiple muscles instead of “isolating” different body parts – more calories burned.

Get moving!

Brian

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Could some of your pain and injuries be related to your shoes?

I recently came across an article on Dr. Daniel Howell, a biology professor who hikes and runs without shoes.  He has been running barefoot for almost two years and has been studying the benefits of going shoeless.

He thinks that shoes can contribute to flat feet and fallen arches.  Women who wear high heels comes to mind.  While working in chiropractic and physical therapy clinics, I saw more than one woman with plantarfasciitis, who wore heels all the time.

Men who wear lace-up boots with a decent sized heel are not immune either.  This can lead to tightness in your achilles tendon, over time.  This can also create problems further up the chain, in your knees or hips.

Besides spending time without shoes, you can increase your ankle mobility with some specific measures.

I’ve worn Nike Free’s in the past and noticed a difference in my posture and how I moved.  You use your glutes more when your foot isn’t supported or elevated.

Howell says that it takes a while to toughen your feet for barefoot running and you need to be patient as this process occurs.  He thinks that hiking without shoes is easier to get used to as your skin gets tougher – not quite as abrasive as concrete.

I also recently read some seminar notes from Dr. Shawn Allen.  His presentation on the different types of shoes and how they affect your feet sounds interesting.  The big picture he painted was that the wrong type of shoe for your foot can cause lots of problems.

Some people are now doing their strength training in minimally supportive “shoes”, like the Vibram five fingers, in order to strengthen the foot and lower leg.

If you would like more info on running barefoot, go to barefootrunner.org.  I think you might find it interesting.

Brian Morgan

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