Gravity Fx Fitness

This past week we have been working on primitive movement patterns like rocking, rolling and crawling – the movements that infants develop naturally, after coming into this world with a LOT of mobility (like being able to put toes to mouth).  These patterns give your nervous system a lot of stimulus and can be useful to regain the mobility of your youth.

As we mature, go out into the stressful workplace, spend much more time sitting than we are designed for, move too little or do the same movements over and over (overuse/repetitive motion injuries), we tend to get stiff and need to reconnect our bodies and brain, providing proper stimulus for efficient movement.

In the last couple years, I have been exposed to some videos and articles on using these developmental patterns for improved fitness and/or rehab.  This is based partly on a rehab system out of the Czech Republic called DNS, which will be presented in Davenport this April.  I recently came across a fitness website that presented a simple way to make use of this for your own improvement called Pressing Reset.

So as you can see in the video above there are examples of simple but effective movements to help with mobility.  In the rocking portion I should have had a little more arch in my lower back.  This is a simple way to help loosen up your hips.  The rolling patterns are actually harder than they look if you do them right.  You want to “lead” with your arm or leg and let the rest of your body kind of fall into place – trickier than it sounds.

The rope climber finally arrived!!

Rope climbing is a very good exercise but very few people can climb a rope, so this machine has 7 different resistance levels, making rope climbing available to almost anyone.  You can go shorter work periods for strength work or longer to work more on cardio.  Its joint friendly and can help with shoulder ROM (range of motion).  You can reach higher one hand at a time if that is your goal.  Hey, its just fun to use and it provides a little more variety.

A client asked me a couple weeks ago about the inversion table at the studio and what it did.  I wrote an article on this a year ago called Gravity, Posture and Inversion which does a good job of explaining the benefits, including neutralizing the negative effects of prolonged sitting.  A study in the ’70’s by Nachemson et al, measured the pressure on the spine in various positions.

In sitting with good posture, there was 40% more pressure on the spine than there was while standing.  Sitting with poor posture was even worse for your back.  We are designed for movement and the less movement we get in our daily lives, the worse off most of us are.

I use the inversion table at least 3 times a week and it helps me out quite a bit.  Yes, there are contraindications and you don’t need to be fully inverted to receive benefits – 20 to 30 degrees is a good starting place for those who are able to do this.

Finally, I wanted to comment on various people who walk into my gym from time to time.  Monday, the truck driver who delivered the rope climber saw my Power Plate vibration platform and said he wishes he had one of them.  He then said he had a piece of home weight equipment that he was looking to sell.  He said it had multiple stations and cost him over $2000 but it didn’t fit in his house and he couldn’t use all the functions.

He told me he was going to start going to the gym to work on losing weight.  I told him briefly about what I do but many people don’t have a clue about the benefits of the simple tools I use (mostly).  They don’t see any pieces of cardio equipment and somehow aren’t aware that you can get a cardiovascular training effect without a treadmill or elliptical machine?

Yet these people are not slim and no where near the shape that myself and many of my clients are in.  Unfortunately, the cardio strength training that we focus on here doesn’t get much publicity in the mainstream media.  Which is sad because so many people don’t bother going to the gym because they think it takes 2 hours of exercise to get results.

They’ve obviously never done kettlebell swings, battling ropes or sandbag exercises.  They would change their mind very quick.

Get moving!

Brian Morgan

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By Todd Durkin, MA, C.S.C.S., Owner, Fitness Quest 10 (SD, CA)

It’s funny how life works. Sometimes people appear just when they’re supposed to. Just when you need them. Sometimes things happen that you don’t understand as they occur, but later make a lot of sense. Sometimes the bleakest news leads to a transformation that sets your world on fire. Sometimes the unluckiest moment of your life is the luckiest. Let me explain.

I recently met with a young man and his father who came to me looking for some help. Spencer Stein is 20, and had suffered an extremely serious skydiving accident. He broke 3 of his vertebrae and did a ton of damage to his back when his chute malfunctioned about 150 feet above the body of water targeted for landing. He hit the water at nearly full speed.

Spencer’s dad caught the whole thing on video and showed it to me. It was horrific to watch, and helped me to appreciate what a miracle it was that Spencer survived.

But, what happened following the accident was even more miraculous. With all of the X-rays and MRIs Spencer endured post-injury, something else was discovered – Cavernous Malformation – a devastating congenital condition best understood as a hole in the spine that could erupt at any time and lead to sudden death.

Sometimes “accidents” are blessings in disguise.

So, after major surgery in June 2011 to repair this condition, and countless physical therapy and rehabilitation sessions later, Spencer is ready to move to the “next level” in his training and begin “training like an athlete again.” I love it.

We started last week and it was great. We’re addressing the mind, body, and spirit with a total, comprehensive, “IMPACT” approach to get Spencer’s body strong and his mind confident again. And this is where the story takes yet another interesting twist.

Before one of our sessions last week, Spencer’s dad mentioned that he might bring his yoga instructor in to see some of the action. I said it would be no problem and that I’d be delighted for him to watch. After all, with my background, I’m a big believer in adjunctive and complementary therapies… Pilates, yoga, massage/Rolfing, acupuncture, hyperbaric chamber, etc.

So last Wednesday when our scheduled session time arrived, into the center walks my new client, his dad, and his yoga instructor: John Friend. John came in to observe our session and stayed to watch all 60 minutes. Here’s what I saw: healthy looking yogi, early 50s, very vibrant energy about him… but something was different about him too. Although I had no idea who he was, I liked him immediately.

About three-quarters of the way through my session with Spencer, my Fitness Quest 10 yoga instructor, Marilou Ramos, heard that John Friend was in the center and she quickly sought him out. Before you knew it, John, Marilou, and Spencer’s dad were in deep conversation. Hmm… Did I miss something?

Some of you know this of course, but lo and behold, I came to find out who John Friend is and why Marilou arrived at the center like a bullet when she heard that one of her personal and professional “heroes” was visiting her workplace. I later learned that Marilou had actually studied with John in Paris, France, and has followed him for years.

For those of you who do not know, John Friend is one of the most respected and sought-out yoga instructors and gurus in the world (the vibrant energy…). John founded Anusara Yoga (http://www.anusara.com) and has certified thousands of instructors worldwide in his 30+ year career. He is often the keynoter at major yoga conferences and some of his sessions draw 800+ participants.

OK, I’m up to speed now.

After Spencer and I finished, John and I spoke and I learned that he’s building his “yoga sanctuary” in Encinitas, CA (about 30 minutes north west of Fitness Quest 10). John and Spencer’s dad have known each other for years and John will be helping Spencer with his yoga practice throughout the recovery process.

I love moments like this. Call it serendipity. Call it what you will. I called it a WOW moment. Here we are in San Diego, California, able to form a world-class team to positively impact this unlucky yet ultimately very fortunate young man. That is a happy accident.

When I told my yoga instructor wife, Melanie, later that night that I had “met John Friend at Fitness Quest 10,” she didn’t believe me. When she finally realized I wasn’t teasing, she practically flipped out. Confirmation of how awesome my day had been.

Last night, I spent some time thinking about Spencer and John, and couldn’t stop musing about how mysteriously the universe works. Everyday, we come across people with whom we are supposed to connect. People we are supposed to meet. People with whom we are meant to work with. Accidents sometimes happen and they can lead to breakdowns… and breakthroughs.

Spencer is a remarkable young man with a unique story and a very bright future who stepped onto my path as he begins his “chapter” of recovery and great healing.

Marilou has been absolutely radiant since spending time with one of her heroes and being able to share her yoga sanctuary with him.  She would tell you it was just the boost she needed in the New Year.

I got to meet a gifted yogi who is making his new home near mine here in beautiful San Diego. Who knows what the future will hold or what opportunities might exist for us to work together again?

My friend, it’s a brand new year with a new chapter beginning for each one of us. Where’s your story going in 2012? Who might step onto your path? Will you be ready with open eyes and heart? We all wonder what life will bring. What’s next for us… yet, it’s impossible to predict. The only thing that we each can do is embrace today, learn from it, stay open to the people placed on our path, work hard, and pray for the best.

Was it an accident that happened to this young man? I don’t think so. It all happened because it was supposed to be exactly this way. Thank you Spencer for sharing your journey with us and allowing me to be part of this chapter in your life. I don’t believe it was an “accident.” Really, it was written into your story from the beginning.

Peace and love,

Todd

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Two weekends ago I was fortunate enough to attend a presentation from nutrition expert Dr. Mike Roussell.  He discussed Fat Loss Without Diet Plans, aimed at personal trainers working with weight loss clients.

He gave some simple but effective tips which I will share with you soon, but here is a link to his article 3 Lean Body Secrets Noone Has Told You.  By the way, his friend Joe that he talks about in the first section was an attendee at this weekend seminar.

He is extremely lean and in great shape.  The kind of shape that comes not just from hard work in the gym but by being VERY disciplined with his eating.  Here is that link again 3 Lean Body Secrets.

Get moving!

Brian Morgan

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Featured Article

“Live A Life Worth Telling A Story About”

By Todd Durkin, MA, C.S.C.S., Owner, Fitness Quest 10 (SD, CA)

Excellence. Greatness. Passion. What are you pursuing each and everyday of your life? Maybe your purpose is:

• To be a great parent by offering your children the gift of your time
• To give back to your community through philanthropic activities
• To do well in school, in sports, or the game of life
• To develop a product to revolutionize your industry
• To inspire greatness everyday in clients, co-workers, family, and friends
• To create IMPACT physically, mentally, emotionally, and spiritually for the people whose lives you touch

I believe it’s important to be dedicated to a meaningful purpose in life, and to live it everyday. But experience has taught me that a life purpose isn’t so clear to everyone. Some of you might be confused about exactly what you want to do. Or, maybe your work doesn’t align with your interests. Maybe you feel like you haven’t had the right opportunities yet. Or, maybe you haven’t CREATED the right opportunities for yourself…yet.

Whatever your purpose is or will be in life, I know you are meant to search for it. And once you find it… embrace it and LIVE it to the max!

This subject has been on my mind a lot lately and I can’t think of a better example of young men and women right in the middle of their search than what’s happening seven days a week at my San Diego gym, Fitness Quest 10. This summer, I have thirteen interns (yes – thirteen!), searching, discovering, and learning about their calling, their passion – their future profession. We call them the Dirty Dozen & Then Some. Their quest is to find their niche in the industry – to figure out if it’s fitness, strength and conditioning, group exercise instruction, boot camps, Pilates, youth programs, or another specialty in the field.

How do they do this? By immersing themselves 100% in the work. The interns have committed to our program for three months. Ninety days. Grueling hours. Hot sun. Many camps, many kids, and many classes. They assist with pro athlete sessions, with Joes and Janes and with every aspect of the behind-the-scenes activity at FQ10. Their compensation? It’s more like an honorarium than an income.

What does it take? Sacrifice. Commitment. Oh yeah, and A LOT OF ENERGY!

Why do they do it? I believe every one of them is fueled by the desire to find their life purpose. It is an honor (and a heck of a lot of fun) to be one of their teachers, and I applaud their work ethic, their stamina, their enthusiasm and their good nature.

Let me introduce you to our Dirty Dozen & Then Some – all thirteen – kicking butt and taking names:

• Kai-Uwe Aescht …(Passau/Bavaria, Germany)
• Maria Arana …(Imperial Beach, CA)
• Christopher Javier Carranza …(San Diego, CA)
• Tony Cates …(Monroe, Wisconsin)
• Sean Conaty …(Monticello, NY)
• Kelsey Crooks …(San Diego, CA)
• Charleston Dela Cruz …(San Diego, CA)
• Lucas Timothy Mok …(Hong Kong, Hong Kong)
• Lisa Parsons …(West Chester, PA)
• Justin Russ …(Buffalo, NY)
• Ryan Roberts …(Greensboro, NC)
• Demi Scaife …(New York, NY)
• Adrian Vera …(Fullerton, CA)

About now, you could be wondering how this might pertain to you. My friend, it’s never too late to find your life purpose and to discover your passion – that natural high that comes from knowing you’re in the right role in the right place. In other words, find out if you’re walking the right path – the one that was meant for you. Here’s how:

1.    Discover your purpose. Stop and look around you. Make sure you are on the right path for happiness and harmony in your life. If not, change your path.
2.    Be willing to sacrifice what you have for what you want. As the saying goes, “if you keep doing what you’ve always done, you will keep getting what you always got.”
3.    Focus on the WHY, not the HOW. Don’t let fear, excuses, negativity, or doubt hold you back. If you want something bad enough, say “YES!!!” and then figure out how to get it done. Know WHY you want it done and the HOW will follow.
4.    Pay the price for greatness. Everyone who plays at a top level (athletes, executives, leaders, entrepreneurs, etc.) has faced adversity. There is no doubt you will too. It’s how you respond to adversity and overcome a challenge that will ultimately determine your success.

Over the last few weeks, I have had the opportunity to speak at two different youth football camps hosted by NFL players. A couple weeks ago, I was in Olathe, Kansas for the Darren Sproles’ Football Camp. And this past week, I spoke at Antoine Cason’s Football Camp here in San Diego. I had the chance to work with kids ranging in age from 7 to 18 and I left every participant with the same message: “LIVE A LIFE WORTH TELLING A STORY ABOUT.”

Each of us was created with unique gifts, but it isn’t always immediately obvious what our gifts are. That’s why we call life a journey… a journey to discover the truth about our gifts and ourselves. Once we find them, we’re meant to share them with others. And that’s a life purpose worth our dedication. So get out there, discover your gifts and use them everyday to IMPACT those around you. When you do, you truly will LIVE A LIFE WORTH TELLING A STORY ABOUT.

Peace and love,

Todd 

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“You can’t out-train a bad diet”. Without a doubt, it’s one of my all time favorite quotes. My clients hear it daily. I will not stop using it. It rings true and I need my clients to hear my voice in their head stating that phrase when they consider hitting up the fast food joint for lunch instead of packing a healthier option beforehand. Nutrition is an extremely popular and extremely important topic; and it is one of the main factors in helping clients achieve their goals. Want to lose 20 pounds? You better eat right. Want to be full of energy and not gas out during your next fight? You better eat right. Want to look good at the beach this summer and show off that 6-pack? You better eat right. In my short list of “must-haves” in order to achieve your goals; I rank proper nutrition as the #2 piece of the puzzle. Conditioning (strength/cardio/mobility) ranks #3 and having the proper mind-set (you have to want to change) is #1. Train the mind and the body will follow.

Now that the mind is right, let’s fuel that body properly so we can reach our true potential.

What type of “diet” are you currently on? There are so many fad diets out there these days that I can’t keep track anymore. Do you follow a Paleo diet? Are you an ovo-lacto-vegan? How many points are you allowed to consume today? I get asked about the best diets frequently and I have a hard time keeping them all straight. With all the options out there today, I typically refer out to a more qualified nutritional expert. I’m confident in giving educated, sound advice on the subject; however, when individuals want specific diet plans and exact calorie counts, I’m not even going to try to act like I know all the answers. Remember, one size does not fit all when talking about nutrition. Have a couple nutrition experts at your disposal and recommend them to your clients. Your clients will appreciate you more in the long run for having a solid referral network. Remember – when in doubt, refer out.

I wanted to give you a look at what I typically consume during an average week so you can see what works for me. My personal goals are simply to maintain my current weight, correct a few imbalances (structural not chemical), and stay as healthy as possible. I’m not saying this diet will help you achieve your specific goals, I’m just frequently asked about my nutritional habits and wanted to share my daily food log.

Overview
I recommend eating a clean, balanced diet that is full of nutrient-dense protein sources (the less legs the better), loads of various vegetables (eat a rainbow), fibrous whole grains (at certain time of the day), and healthy fats such as raw nuts and fish oils.

Animal Protein Sources
• Wild caught fish (primarily salmon, tuna, halibut, bass)
• Organic chicken breast
• Organic ground turkey meat
• Grass fed red meat
• Organic eggs
• Whey protein powder (not all powders are created equally!)

Complex Carbohydrate Sources
• Steel-cut oats
• Brown rice
• Sweet Potatoes
• Amaranth
• Buckwheat

Fat Sources
• Coconut oil
• Macadamia nut oil
• Avocado
• EVOO
• Cod liver oil
• Almond butter

Misc. Foods
• “Other” Carbs: Local, organic veggies – staples include: peppers, broccoli, asparagus, tomatoes, spinach, squash, zucchini
• Organic fruits – staples include: banana, blueberries
• Variety of herbs & spices – staples include: basil, cinnamon, tarragon
• Black beans
• Raw nuts – staples include: almonds, walnuts, pumpkin seeds, chia seeds
• Green tea extract
• Almond milk
• Probiotic greens

Let’s look at what is not recommended. If you want to reach your goals, then these foods are out.
• High salt foods – frozen dinners, pre-packed ready-made meals
• Highly processed foods – take out, fast food
• High sugary foods – candy and sodas
• No processed, white flour
• Alcohol – limited to 1-2 glasses of red wine, except for your “cheat day/meal”

Sample diet for 1 typical week day
Upon waking
16 oz of cold water

First feeding (breakfast)
½ tablespoon of Cod Liver Oil
Scrambled eggs (typically 3 whole & 3 just whites: 6 total) with multiple veggies (common: tomato, avocado, spinach, basil), 2 pieces organic, multi-grain toast with cinnamon and agave. Eggs are cooked in coconut oil. I have water w/lemon with most meals.

Mid-morning feeding
One of the following:
Larabar with a bag of raw mixed nuts or
2 tablespoons of almond butter on celery sticks

Pre-workout cocktail (about 20-30 minutes prior to exercise)
BCAA and caffeine (~140mg) – I’ve tried a number of brands…currently trying “Black Powder”

Post-workout cocktail (during my stretch)
Recovery drink…ideally a 3:1 carb to protein ratio…fruit, protein powder, & almond milk

Afternoon feeding (within 1 hour of workout)
1 grilled chicken breast w/herbs, sweet potato, and veggies (broccoli, red peppers, & yellow squash)

2nd afternoon feeding
Whatever I didn’t eat for my mid-morning snack…
Larabar with a bag of raw mixed nuts or
2 tablespoons of almond butter on celery sticks

Evening feeding
Baked Salmon w/lemon, large salad with lettuce, spinach, tomatoes, cucumbers, carrots, (dressing: balsamic vinegar & EVOO)

Last feeding
½ tablespoon fish oil and, if anything else, a shake with ice, greens, protein powder, almond butter, and a little almond milk

My Diet – random notes

• Complex carb – I’m on the record as being “pro-carb”. I typically consume mine 2x per day; once in the morning and once right after my workout.
• I prefer to eat my calories and not drink them. Other than the post-workout cocktail, I try not to drink too many calories
• When talking protein – the less legs it has the better
• I try to eat protein at every single meal I have throughout the day
• I try to eat veggies with as many meals as possible
• I don’t eat a ton of fruit; bananas and blueberries are the only frequent ones
• Supplements – My common supplements include: protein powder, green tea extract, greens, and cod liver (fish) oils
• Water – Try to consume half your bodyweight in fluid ounces every day
• The less ingredients something has the better. Try to consume food with 3 or less ingredients listed. If you can’t pronounce it…it’s probably not good for you.
• Allow yourself 1 “cheat day” per week or a couple “cheat meals” throughout the week

Cheat Day or Cheat Meals
Personally, I don’t really have a complete “cheat day”. I do include a couple cheat meals throughout the week though. Wednesday night is usually a big pasta dinner and then one weekend day I’ll have a couple cocktails, eat some frozen yogurt, and go out to dinner one night and order whatever I want. Other than those 2-3 meals, I stick to a consistent and steady diet of organic animal protein, plenty of veggies and healthy fats, some complex carbs and beans, and lots of water.

Final Thoughts
“Insanity is doing the same thing over and over again and expecting different results” – Einstein

Is it challenging to eat healthy? Not if you make it a priority in your life. In a typical week, I will visit Whole Foods, Trader Joes, Costco, and the Farmer’s Market on the weekend. It does require a commitment, and YOU need to be extremely important to you if you are going to make healthy eating a part of your lifestyle.

About Doug
Doug currently works at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE). He is also the strength coach for the Alliance Fight Team in Chula Vista, CA. A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State University. Since moving to San Diego he has completed some graduate work in Biomechanics at SDSU, obtained an ACE Personal Trainer certification, the NSCA-CSCS certification, a Spinning certification, TRX instructor training, EFI Gravity instructor training, FMS training, and received his CPR/AED instructor status. He has also appeared in 8 fitness videos, written numerous fitness articles, completed a MMA Conditioning Coach certification program and has competed in multiple grappling tournaments.

Prior to working at Fitness Quest 10, Doug worked for the American Council on Exercise as the Continuing Education Coordinator where he was responsible for managing over 400 continuing education providers.

For more information please visit www.todddurkin.com, www.fq10.com, and www.dbstrength.com.

Get moving!

Brian Morgan

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Want to get the most out of your New Year’s fitness program? Don’t forget these three principles of proper exercise – Progression, Variation and Precision, if you want to still be going strong in March.

I recently attended the state of Iowa’s convention for physical educators, here in Davenport.  In more than one session they emphasized having a rational program of exercise progression, variation and precision.

How does this apply to you reaching your weight loss goals?  Simple, progression should be quite obvious.  If you haven’t been exercising on a regular basis lately you should take your time getting back into a regular routine.  Many people fall victim to high levels of muscle soreness and decide that exercise is just too tough or not for them.

The smart thing is to gradually increase the amount of work you do so that soreness is kept to a minimum.  Its normal to feel a little muscle soreness as you adapt to the increasing workloads.  Being so sore that you can barely get out of bed in the morning is NOT the way to go and is not a badge of courage, as some would have you believe.

If you are doing resistance training than make sure to gradually increase the number of repetitions, sets, and/or weight/resistance.  The same goes for your cardiovascular exercise.  For many people its best to increase the amount of time you are walking, riding, etc. and then increase the resistance levels, speed or elevation, especially if you have been sedentary for a while.

If you are short on time, like many of us, consider something like cardio strength training, going from one exercise to another with little to no rest in between.  This will elevate your heart rate, giving you a cardiovascular effect, while challenging your muscles at the same time.  Using multi-joint movements like a bench press or pushup, paired with an antagonistic movement like a row for the back muscles.

The object is to get more work done in a set time period, doing more reps the following workout and/or reducing the length of the workout session.  This type of workout can help build lean muscle tissue and elevate your metabolism.

Variation is very obvious.  In time, your body gets used to what you are doing and needs some variety to keep it challenged.  This can be as simple as taking a new class if you are someone who has spent a lot of time on the treadmill or elliptical.  Both our bodies AND our mind desire new stimuli to challenge us and keep boredom from setting in.  Doing the same movements at a set speed/resistance over and over can lead to a plateau or an overuse injury.

Precision means to make sure you are focusing on your exercise technique and not just going through the motions.  Developing this mind/body awareness can lead to better results as you are able to do more work when you move more efficiently.  It also helps minimize the risk of injury due to improper technique.

Interestingly, a new book on exercise and anti-aging titled Move Into Life addresses some of these very issues.  The author speaks of brain research that shows variation increases the synapses in the brain and that challenging the brain with new tasks is healthy, possibly slowing down the brain dysfunction that is often related to aging.

Last but not least, don’t forget about posture when it comes to exercise.  Many of us spend the majority of our day seated and this can lead to posture issues that need to be addressed before you decide to place a lot of force through your joints with exercise.

I’ll leave you with this link to an article by Dr. Ed Thomas on the importance of posture and some historical methods of dealing with this often neglected issue.

http://www.iowaahperd.org/journal/j02s_posturethomas.html

Get moving!

Brian Morgan

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An interesting study looked at this very question – the answer is, yes it can!

The study showed that people were more likely to die of heart disease than cancer.  To read this article go to USA Today.

Just one more reason to…..

Get moving!

Brian Morgan CSCS

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Here is a small profile about our members Vince and Jill.  Vince has been with us since late February and Jill joined about a month or so later.

Here is Vince doing step-ups.  Another member remarked that he has the most lean and muscular legs she has seen on a man.  Years of running in all kinds of weather has a lot to do with that.  The resistance training we do has added some sculpting touches and added some strength, too.

Many people have asked him lately if he has lost weight.  Vince says that the scale hasn’t changed, even though his clothes fit better – meaning he has put on some lean muscle tissue while losing fat.  He also says that he doesn’t have the soreness in his back that he used to when working in the yard for several hours.

You’d never know that he was 57 by looking at him and years of exercise definitely has something to do with that.  Vince’s daughter-in-law Deandra is also a member and has lost 4 inches from her waist in the last 6 months.  These two work hard and it shows.

Jill and her husband are good friends of Vince and she has been working hard to sculpt her body.  She has made changes and continues to do so, noticing improved energy and feeling better.

It seems that virtually every member is connected to someone else in our studio.  Jill knew Julie and Terry previously and was “sold” the first time she saw Julie working out and noticed the big improvement in her physique.

It’s fun to work with so many people who are willing to put the hard work in to make changes in their appearance and their health.  If it was easy, everyone would be doing it.

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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(article from Mike Boyle)

Imagine you are sixteen years old and your parents give you your first car. They also give you simple instructions. There is one small hitch, you only get one car, you can never get another. Never. No trade-ins, no trade-ups. Nothing

Ask your self how would you maintain that car? My guess is you would be meticulous. Frequent oil changes, proper fuel, etc. Now imagine if your parents also told you that none of the replacement parts for this car would ever work as well as the original parts. Not only that, the replacement parts would be expensive to install and cause you to have decreased use of your car for the rest of the cars useful life? In other words, the car would continue to run but, not at the same speed and with the efficiency you were used to.

Wow, now would we ever put a lot of time and effort into maintenance if that were the case.

After reading the above example ask yourself another question. Why is the human body different? Why do we act as if we don’t care about the one body we were given. Same deal. You only get one body. No returns or trade-ins. Sure, we can replace parts but boy it’s a lot of work and it hurts. Besides, the stuff they put in never works as well as the original “factory” parts. The replacement knee or hip doesn’t give you the same feel and performance as the original part.

Think about it. One body. You determine the mileage? You set the maintenance plan?

No refunds, no warranties, no do-overs?

How about this perspective? One of my clients is a very successful businessman. He often is asked to speak to various groups. One thing he tells every group is that you are going to spend time and money on your health. The truth is the process can be a proactive one or a reactive one. Money spent on your health can take the form of a personal trainer, massage therapist and a gym membership or, it can be money spent on cardiologists, anesthesiologists, and plastic surgeons. Either way, you will spend money.

Same goes for time. You can go to the gym or, to the doctors office. It’s up to you. Either way, you will spend time. Some people say things like “I hate to work out”. Try sitting in the emergency room for a few hours and then get back to me. Working out may not seem so bad. Much like a car, a little preventative maintenance can go a long way. However, in so many ways the body is better than a car. With some good hard work you can turn back the odometer on the body. I wrote an article a while back ( Strength Training- The Fountain of Youth) that discussed a study done by McMaster University which showed that muscle tissue of older subjects actually changed at the cellular level and looked more like the younger control subjects after strength training.

Do me a favor, spend some time on preventative maintenance, it beats the heck out of the alternative. Just remember, you will spend both time and money.

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