Gravity Fx Fitness

Here are some simple exercises to use as part of your warm up or to help improve your posture.  The first two can be done with only bodyweight and can be done standing or lying face down.

You can use this to help stretch the front of the shoulders and “activate” or turn on the rotator cuff and posterior shoulder, as well as the upper back.  The TRX is a great training tool and also great for reinforcing posture and strengthening the upper and mid back.

A great compliment to these exercises is using Indian clubs for increased flexibility and coordination involving the upper body.

Get moving!

Brian Morgan

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Here’s a video clip from Coach Dos and his Cardio Strength Training.  Notice the contrast between his workout and what the “normal” exercisers are doing in the background.  His version looks a lot more fun to me.

Plus, it takes less time and can burn more fat AFTER the session has ended!

Lack of time to exercise is no longer an excuse.  Neither is boredom.

Get moving!

Brian Morgan

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from Coach Mike Boyle:

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The Tabata protocol is for advanced exercisers and was tested on elite endurance athletes. Most people aren’t ready for the all out 20 seconds of exercise followed by a 10 second rest period and then repeating this for a total of 8 rounds in 4 minutes.

A leisurely pace won’t get the fat burning effect you’re looking for with these short rounds of exercise.  Robert dos Remedios recommends starting with a 10 second work period followed by a 20 second rest period.  The next progression would be 15 seconds of work followed by 15 seconds of rest.

So you would gradually work up to the 20 seconds of work followed by the 10 second rest period, repeating for 6-8 all out rounds of exercise.  Stationary cycling was used in the research and will probably work the best for you.

Coach Mike Boyle likes to use the Airdyne cycle for doing intervals.  The Airdyne combines stationary cycling with handles that allow for an upper body push/pull.  This is a great tool for this intense training.

Recently on his blog, Boyle talked about a Tabata workout he did on this bike.  He completed 3 sets of 6 sprints, lasting 2 minutes and 50 seconds.  After the first set he rested one minute before starting the next set of 6.

After the second set he rested 2 minutes before starting the third set.  So he did 18 sprints of 20 seconds each in just under 12 minutes.

I don’t have any bikes in my studio so I have my clients do interval strength training workouts that last 30-40 minutes.  By using a Power Plate vibration platform for part of the workout I can have them do a lot of work in a short amount of time.

The exercises on the platform combined with the multi-joint resistance exercises done off the platform create a metabolic disturbance which leaves the metabolism elevated after the workouts have stopped.

This way someone with past injuries or someone who has been sedentary can still get some of the benefits of intense exercise without all the stress to their joints.  Otherwise, you can just use a stationary bike and gradually increase the work periods.

For more info on Tabatas you can read my review of Cardio Strength Training.

Get moving!

Brian Morgan

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Saturday I used only sandbags in my workout and burned 641 calories according to my HR monitor. In one exercise I used a slight assist from a TRX, but the workout took 45 minutes and worked every muscle in my body.

The TRX suspension trainers are supposed to be “all core all the time” because your core is activated to some degree in every exercise.  Same thing with sandbags – you’re always working your abs, low back and hips during an exercise.

Cardio strength training (interval training) is a great way to build lean muscle tissue and burn fat at the same time.  For example, my average heart rate for this workout was 78% of my max, with the peak HR reaching 98%  (pretty intense).

So a 45 minute workout at 78% will obviously burn some calories.  By doing more intense interval training you go into oxygen debt, where you are breathing heavily.  Research has shown that this can elevate your metabolism for 24 hours or more AFTER you have stopped exercising!

That’s one of the things I like about sandbags – improved fat burning efficiency while improving your coordination in different movement patterns.  The exercises train multiple muscles to work together at the same time.

I did step ups, overhead presses, high pulls, partial rotation deadlifts and an overhead rotational lift that is often done with a medicine ball.  I kept the rest periods between exercises minimal which keeps your heart rate up and stimulates your fat burning hormones.

One of the reasons you’re metabolism stays elevated after this workout is because of the fast twitch muscles that are worked with the exercises that focus on either strength or power.  More muscles used equals more calories burned but you also have the “afterburn” effect going on as these muscles are being repaired after the workout.

These workouts can take a lot out of you and need to be progressed gradually.  I have my baby boomer clients doing most of these same exercises and it allows them to get in a fast, efficient workout – letting them spend more time with family and friends.

I really could feel it in deep in my abs the next day, particularly from the overhead rotational lift with the sandbag.  I have taught those 15 minute ab workouts before at a healthclub and would never feel it in my abs like I do with the sandbags, or even the TRX.

Here is a video from coach Josh Henkin that shows a few examples of sandbag training.

Get moving!

Brian Morgan

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Torch fat, build muscle and get stronger faster – according to the book’s subtitle on the front cover. Cardio strength training is a non-traditional form of training that involves metabolic conditioning.

CST is the follow up to coach Robert dos Remedios’ popular book Men’s Health Power Training. He decided to devote more time to this intense style of interval training that uses multi-joint exercises with little rest in between.

The idea is to push yourself harder and harder in order to burn more fat and keep your metabolism elevated for 24 hours or more, after your workout is over. He states that the common healthclub practice of treadmill and elliptical work often occurs at a relatively low intensity and doesn’t do much to increase your metabolic rate.

He believes that the low intensity fat burning “zone” is a myth. He cites some research to back up his claims, including a 2001 study at E. Tennessee State with two groups of obese women.

One group did traditional steady state aerobic exercise three days a week for eight weeks. The other did high intensity interval training for the same number of days and weeks. Both groups exercised until 300 calories were burned in the session.

Only the interval group lost fat! This training group had an increased rate of metabolism for more than 24 hours after exercise.

Another popular study involved the Tabata protocol which involved 20 seconds of all out stationary cycling and a 10 second rest period before repeating this for 8 rounds for a total of 4 minutes. This was more effective than 60 minutes of steady state exercise at a moderate intensity.

The Tabata group saw an increase in both aerobic and anaerobic fitness. They had a 14% increase in aerobic capacity. Meaning, they improved aerobic fitness without doing continuous aerobic exercise and in only 4 minutes time. These sessions were done five time a week with highly trained endurance athletes.

Dos Remedios uses barbells, dumbbells, bodyweight, kettlebells, suspension trainers, bands and balls for resistance. The exercises use multiple muscles in standing positions to train the body’s core at the same time. After a short warmup of about 5 minutes you go through an intensely paced workout that can leave you gasping for breath.

This oxygen debt creates a metabolic disturbance or the “afterburn” effect. Burning lots of calories afterwards is a big component of the training – so is the time efficient manner of the workout. Nobody can use the old excuse of lacking time anymore.

But a short workout doesn’t equate to an easy one – far from it! You gradually push yourself to do more work in the same period of time, doing more reps, more resistance or decreasing the rest periods between exercises.

He takes advantage of complexes, which are two or more exercises done back to back without resting. You end up using just about every muscle in your body in these workouts.

These types of workouts are ideal for busy people who can’t spend hours at the gym or don’t want to. This is similar to the type of training that I do with my clients.

Cardio strength training is a pretty decent book and I can definitely recommend reading it!  Coach Robert Dos Remedios (coach dos) CSCS is director of strength and conditioning at College of the Canyons in southern California and was voted 2006 college strength coach of the year by the NSCA.

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One of my clients has already dropped her holiday weight gain. Like a lot of people she put on 6 or 7 pounds while celebrating and just enjoying some things that are typical of the season.

Unlike most people however, she has already lost that weight by going back to eating properly and exercising.  She didn’t take a break from exercising during that time and that probably helped keep the weight gain minimal.

This brings up a couple of important points – to lose weight you have to change your eating habits AND you also need to exercise.  It also shows that exercise alone isn’t the answer….you also have to eat right – specifically, cut out the processed “foods” and limit your liquid calories.

If you have a weakness for sweets than don’t keep them in the house – eliminate the temptation.  Try to eat some fruits instead.  They have far fewer calories generally and the fiber helps to slow the sugar spike that comes from sodas and cookies, candies, etc.

Some almonds and a piece of fruit might be a nice snack.  Almonds have some protein, fiber and healthy fats which can help slow down the absorption time, giving you a more gradual energy release.

The cardio strength intervals we do at the studio helps this client get her workout in less time.  She isn’t spending six to ten hours a week exercising, leaving her more time to spend with family and friends.  This time efficient program should probably make it easier to keep exercising over the long haul.

She is eating “clean” for a couple weeks and then you can go back to “cheating” on the weekend.  This doesn’t mean you can eat anything and everything for two days, but you can enjoy yourself a little and not feel deprived, making it easier to stick to.

There’s no reason you can’t take a vacation, enjoy yourself a little and then go right back to eating right and exercising, getting right back to your previous weight.

Something I sometimes do is a short term fast.  I stop eating after my evening meal and then go about 24 hours without eating – resuming normal eating at dinner time the next evening.  This decreases the number of calories you consume in a week and can be done once or twice a week.

Get moving!

Brian Morgan

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The “band man” physical therapist Dave Schmitz just celebrated his 47th birthday and I thought I’d post one of his videos on flex band stretching.  Did I mention that he can do the front splits?  He’s also very agile and explosive – qualities most people in their forties have lost.

Before doing band training he had some injuries like many of us who do (did) traditional type exercises.  I think you will agree that Dave has pretty decent flexibility.

If you have a lot of stiffness in your hips or legs I would suggest some self massage with the Stick, foam roll and/or tennis ball.  A professional massage that includes some skilled deep tissue work might be even better.

Here’s some lower leg and ankle work that is great for runners.

I can definitely recommend the use of these bands for improved fitness, flexibility and agility.  To purchase bands go to Resistance Band Training or email me for more info.

Get moving!

Brian Morgan

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A just-published study suggests the practice of meditation may bring cardiovascular and mental-health benefits.

The research, followed close to 300 students, half of whom practiced transcendental meditation for 20 minutes once or twice daily over three months. A subgroup of subjects in the meditation group who were at increased risk for hypertension significantly lowered their blood pressure and psychological distress, and also bolstered their coping ability.

The average reduction in blood pressure in this group — a 6.3-mm Hg decrease in the top (systolic) number of a blood pressure reading and a 4-mm Hg decrease in the lower (diastolic) number — was associated with a 52 percent reduction in the risk of developing hypertension in the future. Meditators who were not at increased risk for hypertension saw a reduction in psychological distress, depression, and anxiety as well as increased coping ability.

As the new year begins and you resolve to make healthier lifestyle choices, I strongly encourage you to add a few minutes of meditation to your daily routine.

Just 20 minutes a day can begin to make a big difference in how you feel mentally, physically and emotionally.

When your mind is calm and your emotions are within your control, you’re in a much better position to tackle all your normal responsibilities plus the goals you’ve set for yourself.

Feelings of stress and overwhelm that keep you stuck in unhealthy behaviors can be greatly relieved by a regular practice of meditation. As the clouds in your head clear and your anxiety is minimized, you’ll be amazed at how energized and capable you feel.

Set the Stage for a New Beginning

All the changes you make in your life begin in your head.

Meditation has the power to actually alter the way your mind works by strengthening the areas of your brain that regulate attention and memory.

When you’re better able to focus and concentrate, you can perform routine tasks quickly and efficiently, leaving yourself with the time and energy you need to take on new goals and challenges.

Rather than doing the same things the same way, with the same mindset and the same disappointing results, meditation allows you to set the stage for the changes you want to make in your life.

Managing Your Stress = Managing Your Life

Every human illness is stress-related on some level.

Since meditation works so well to relieve stress, it can also prevent and help heal illness. Not only can meditation reduce blood pressure and hypertension risks, it has also been shown to help relieve:

• Chronic pain, including headaches
• Respiratory problems such as emphysema and asthma
• Sleep disturbances and fatigue
• Gastrointestinal distress and irritable bowel syndrome
• Skin disorders
• Mild depression and premenstrual syndrome
• RA (rheumatoid arthritis) symptoms

Conditions like these can rob you of your ability to live a full, satisfying life. When you’re weighed down with stress and the physical complaints that go with it, just getting through each day becomes a chore. Your stress is in control – you aren’t.

What could be better than a cure for feelings of stress and stress-related illness that is all natural and free except for a small investment of your time?

That’s what meditation offers you. It’s a foundation upon which to build. That’s why I recommend it as a place to start before you attempt to make other positive changes in your life.

Three-Legged Stool

Imagine meditation and other stress management tools as the third leg of a three-legged stool of good health.

One leg of the stool is proper nutrition. Another is exercise.

Without all three legs, the stool can’t stand up. That’s how important meditation can be to your overall health. Your ability to handle life’s stressors is just as important for your survival as the food you eat and the condition of your body.

Getting Started

To test your meditation wings, give this a try. Sit quietly, perhaps put on some soothing music, and close your eyes.

Breathe rhythmically and focus — on your breathing, a flower, an image, a candle, a mantra or even just being in the moment. If you find that your mind starts to wander, direct it back to your focus point and continue from there.

Ideally, set aside 15-20 minutes a day to practice meditation. You can also try it in shorter segments, but ultimately try to work your way up to 20 minutes.

I’m also a major fan of brainwave entrainment technology. We offer the Insight CD System here on our site. The Insight CD is set up so you can do a 20-minute quick session or longer 40- or 60-minute sessions.

By listening to the CD you can literally train your brain to function at a high level of synchronization, opening up the way for a flood of positive effects. When the left and right sides of your brain begin to work in concert with each other, electrical activity and energy patterns become more widespread throughout the brain instead of remaining confined to certain areas.

Research has indicated this type of “whole brain synchronization” is present at times of intense creativity, clarity and inspiration.

Whether you use the Insight audio CD or meditate on your own in a quiet, undisturbed place, make sure you make the practice a priority of your daily life. It’s a simple step that can have a lasting and profound influence on your physical health and mental well-being.

Use this quiet time to focus on whatever you want to.  You can use it to pray if you wish.

I like to do joint mobility movements and really focus on what my body is feeling as I go through the various patterns – kind of like meditation in motion.  Works well for us ADD types.  Besides relieving stress it increases the quality of your movements, which is always a good thing.

Get moving!

Brian Morgan

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Deep tissue laser therapy might be a new way to relieve pain without drugs or surgery. I recently came across an interesting interview with Dr. Perry Nickelston, a chiropractor who is using a class IV laser for fast, effective pain relief.

I’ve worked in both chiropractic and physical therapy clinics and have seen a variety of treatment options for those in pain.  Personally, I think that those who combine some of the best of both these worlds will often see better results – results that last longer.

One of the things that Dr. Nickleston is doing is using deep tissue laser therapy with his patients.  The lasers are used to reduce pain and inflammation, while increasing circulation to the tissues, helping speed up the healing process.

The first chiropractor I was working for used “cold” laser treatment in his clinic about a dozen years ago.  Laser treatment seems to be popular in chiropractic clinics these days but some are designed differently than others.

This particular laser is more powerful and supposed to get faster results than some models.  The doctor says that his patients can notice a difference within 3 or 4 sessions.  Another interesting thing about his approach is that he doesn’t just treat the site of pain but examines the body as a whole to find problem areas that might be the source of the pain.

This approach includes doing different types of manual therapy, deep tissue massage and Active Isolated Stretching (AIS).  He teaches his patients how to do self massage and this unique type of stretching to maintain the results and prevent future problems.

So he is addressing the body as a whole and not just where it hurts.  He also includes this proactive approach and encourages patients to exercise in his fitness center that incorporates TRX suspension training as part of rehab.  The TRX activates your core in all exercises and helps integrate your body movements, making them more efficient.

He spends up to 30 minutes with a patient for a limited number of sessions and gets them involved in their own health with an exercise and stretching program.  I think this approach will gain strength in the coming years – fix the problem and maintain the results with exercise.

To find out more about this unique wellness program go to Pain Laser Center.

Get moving!

Brian Morgan

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