"5 Foods You Should Never Eat Revealed!"

"How To Avoid Dangers of Dairy!"

Countless scientists and charities as well as government agencies spend hundreds of hours a week analyzing cancer research, and now dairy products have come under the microscope. The latest research from the United States reveals that the hormones cows secrete into milk are suppressing genes that usually detect and kill cancer cells as they develop and increasing the receptors on cells that promote cancerous mutations.

The aim of this article is to bring the proven research to your attention and describe in better detail the mechanism of how dairy actually alters your own genetic cellular makeup, thereby allowing cancerous cells to develop. I will also discuss the reversibility of this epigenetic mutation by eliminating dairy consumption and increasing intake of certain other nutrients that protect these cells.

Hormones in Cow’s Milk

Grosvenor et al describes that a cow secretes hormones into its milk to allow the young underdeveloped calf to grow. The same hormone and substance content can be found in human breast milk. If you know your anatomy and physiology, a human infant or young calf has a poorly developed endocrine (hormonal) system. Thus, it would only be wise for nature to elect one parent to carry a mechanism to transport not only nutrients but hormones to their young. However, for us humans, most products we consume orally eventually enter our bloodstream via the stomach or the intestines. So if cows naturally secrete hormones into their milk, we are practically ingesting animal hormones straight into our bodies. Knowing this, it should be easy to understand that current dairy products are harmful. It is easy to draw parallels to the damage caused by injecting or orally administering the use of anabolic steroids. Essentially with dairy products, you are orally ingesting ANIMAL hormones into your bloodstream, hormones composed of mainly estrogen as well. Once in the blood stream (as these hormones survive digestion in the stomach), they then have access to the whole human body and combine at certain receptor sites, where they exhibit their effects.

To appreciate the real damage milk and related products such as cheese and those ever-more-popular whey protein shakes can do, let’s analyze the contents of cow’s milk. The following are some of the compounds found naturally in cow’s milk:

* Estrogens (Female Hormones)
* Androgens (Male Hormones)
* IGF-1 (Insulin like growth factor-1)
* Prolactins
* Leptins
* Epidermal and transforming growth factors

Of all these ingredients, it’s the IGF-1 that appears to be the main culprit for increasing the development of cancerous tumours. The full mechanism can be read in Dr. Bibb’s book, “Deadly Dairy Deception,” but essentially, IGF-1 exerts a powerful effect on the p53 gene at the receptor known as IGF-R1 (type 1 insulin growth factor receptor). At this receptor, a number of cellular responses occur, including proliferation and the protection of cells from programmed cell death (apoptosis). This results in the effect seen in Figure 1 below, where cells with a mutation inside divide uncontrollably as apoptosis of abnormal cells is suppressed.



Figure 1 - Abnormal apoptosis,
causing a cancerous colony to develop


The turning off of a gene is better known as hypermethylation or epigenetic mutation. This epigenetic mutation has been proven in the laboratory to be “heritable” and thus passed onto your children. This is due to the hypermethylated cells leaving “molecular footprints” that can be used as markers for constructing new cells of this nature, which means your children probably aren’t safe from your current dairy intake either. One study has shown that prenatal nutritional and metabolic events are memorized or “imprinted” by the developing organism that may result in the development of diseases in adult life.

In healthy cell division, the p53 gene should cause natural cell death in either aged or defective cells as illustrated in Figure 2 below.



Figure 2 - Natural cell death or apoptosis,
where an abnormal cell is programmed to die


It isn’t just the IGF-1 molecules that are dangerous in milk and similar products. It is also the estrogens that are consumed. The full mechanism of the estrogen in prostate cancer and hormone-sensitive breast cancer is also complex and can be further understood in Bibb’s aforementioned book. Essentially, these estrogens bind to cells via estrogen receptor alpha and over stimulate the development of cancerous cells. This enhances the effect of IGF-1, which suppresses the p53 gene and which would normally perform apoptosis and program these cells for elimination. In effect, what you have is one protein hormone (IGF-1) that suppresses your cell defence and another steroid hormone (estrogens) that simultaneously stimulates cancerous mutations. Together, you have a very dangerous cocktail. That’s how cells seen in Figure A develop so easily, especially as these compounds are hormones. Being a hormone, it exerts powerful effects on its receptor cell. Thus, estrogens and IGF-1 work very well together at producing the exact same effect but via different receptors, making them excellent accomplices in this cancer debacle. This means children and adults are consuming a dangerous concoction of hormones and protein hormones in staple foods such as macaroni and cheese, milkshakes, yoghurt, pizza, protein bars, protein shakes and cheese burgers. A full list of foods to avoid can be found below:

* All Milk: Skimmed, non fat, 2%, half & half, evaporated, etc
* All Cheeses: Cottage, vegetarian, organic, light, cream cheese, etc
* Milk Protein Concentrates: Whey protein, whey protein isolates, casein
* All Cream: Light and heavy whipped, sour cream, etc
* All Caseins: Hydrolysates, calcium caseinate, magnesium, caseinate, etc
* Milk Powders: Whole, non-fat milk
* All Ice Cream
* All Yoghurts

Hormones and the Cancer Link

Cancer is a group of cells that have been modified so that they do not die! According to Bibb, if a gene that causes a cell to die becomes defective or conversely, a gene that keeps a cell from dying becomes defective, then a cell can become “immortal” and pass this gift onto its daughter cells when it divides. This gift is then passed on down the generations of cell division, and soon you will have developed a group of cells that do not die. This is what is known as a cancer. This is how it is with prostrate cancer, for example. The p53 gene causes cells to die and has been found to be defective in prostrate and in many other cancers. In the lab, prostate and estrogen receptor positive breast cancer tissue behave similarly. Therefore, it is likely that what is said about one is true of another.

It is through this combined effect that a tumour develops as the cells divide and reproduce defectively, which is why all cancers get worse or grow over time. These cancer cells are going through natural cell division (mitosis) and passing on their cancerous information onto future daughter cells. The prostate gland, as with other glands, is stimulated by many types of hormones and proteins. These hormones and proteins produce their effect by attaching to the numerous receptors that have thus far been identified. It is these receptors that play an important role in determining the health of a gland and whether the individual will develop cancer from abnormal stimulation of these receptors.

Is Dairy Ever Safe?

If the dairy is treated like it was in the late 1920s when milk was first introduced, it would then be safe for consumption. A brief history lesson tells us that vitamin D is not a natural ingredient of milk. In the early 1900s, Ricketts was a disease of epidemic proportion due to a diet lacking in vitamin D. This discovery was made by one very clever biochemist, Dr Harry Steenbock at the University of Madison, Wisconsin. Dr. Steenbock exposed cow’s milk to ultra violet light and found that a compound called “ergosterol” would immediately convert to vitamin D upon exposure to certain wave lengths of UV light. Steenbock even won a patent for his work at curing Rickets by his process of UV exposure to milk in its manufacturing process. According to Bibb, Steenbock also inadvertently helped prevent people of his time from developing prostate and breast cancer in a way he can never appreciate. We now know his method also denatures the dangerous IGF-1 molecule and the estrogens by breaking down the disulphide bonds that keep IGF-1 active and that bind to estrogens in the milk. This process of ultra violet light exposure was used until the mid 1940s, where it became more economical to synthetically manufacture vitamin D and add it to the milk later.

An Increase of Prostate and Breast Cancer

Discussed earlier was the concept of epigenetic mutation, which is the “heritable” capacity of turning your genes off by leaving molecular footprints in your DNA. Thus, only now are we experiencing the unfortunate side effects of the evolution of the dairy foods process. This means the children from the 1940s are more prone to prostate and breast cancer as their gene protection systems are becoming weaker and weaker with time. This is due to each generation exposing themselves to IGF-1 and estrogens, except each parent weakens their p53 gene number, leaving their children with less unharmed p53 genes and so on, until now we really start to notice when we receive reports of teenagers with breast cancer and young men with prostate cancer. Until milk is treated again with UV light, we are going to continue to see young females looking like adult women and younger ages of people with prostate and breast cancer. The signs are all around us. Who else can explain why Western school girls are so more mature for their age compared to Asian, Japanese or other Eastern societies that do not consume large amounts of dairy? Scientists have noticed these trends by looking at dietary practices from 1986 to the present day, specifically noting the relationship between increased dairy consumption and increased risk of prostate cancer. This trend is even more evident in the black community.

The Role of Race in Prostate Cancer Incidence

The incidence of prostate cancer has been found to be significantly higher in black men than white men in certain regions of the world including the United States, the United Kingdom and in the African Caribbean (see Figure 3 below).



Figure 3 - Prostate cancer incidence 1975-1994 for
black men vs white men. Top line represents black men.

The reasons why black men are more prone to prostate cancer are researched and available, but the largest reason is the fact that they are born with higher levels of prostate specific antigen (PSA). This antigen is responsible for releasing more free IGF-1 into the body as it digests a binding protein called “IGF-1 binding protein-3.” To make matters worse, Tricoli et al and Winter et al concluded studies that found black men with age matched controls have lower levels of IGF-1 binding protein-3, which means they have a natural ability to free IGF-1 than white men, but they already have more IGF-1 circulating as well! Therefore, black men (and women) really do not need dairy products to increase their IGF-1 levels any further, as this can increase their incidence of cancer considerably. The table below details the massive change in prostate cancer incidence in black men in the US versus black men from Africa:

U.S.
(State)


Prostate Cancer
Incidence


Country


Prostate Cancer
Incidence

Florida


224.8*


Gambia


4.7

New York


246.5


Mali, Bamako


7.6
*per 100,000


From the research data, a trend toward higher incidences of prostate cancer in colder climates versus warmer climates in black men was also noted. This can largely be attributed to the vitamin D effect discussed earlier, which naturally occurs in skin exposed to UV light. In the same study, the authors concluded that dietary supplementation of vitamin D could reduce the risk of prostate and several other types of cancers they researched (the daily dose would be a range of 1200-2000 iu per day).

Alternatives to Dairy

Now that you have a greater understanding of the dangers of dairy, it is time to discuss what alternatives can be used instead to lower your risk of prostate and breast cancer. Listed below are some alternatives to milk from a protein as well as calcium perspective:

Bee Pollen Granules
Nutritional Benefits: Bee pollen contains around 50 percent protein, much of which is in the form of free amino acids. It is also high in the B complex vitamins and enzymes.

Unflavored Gelatin
Nutritional Benefits: Gelatin (Gelatine) is made from the collagen protein found in bone, skin and cartilage. When beef or pork are boiled, the collagen is extracted and changes into gelatin. Our gelatin is an excellent source of protein containing over 85 percent protein. Typical usage is four teaspoons per day. Gelatin may be mixed in non carbonated juices or with foods.

Brown Rice/Rice Protein
Nutritional Benefits: Brown Rice/Rice Protein contains 80 percent protein. Rice Protein Concentrate is made from Non GMO Sprouted Brown Rice Grains. The amino acid profile is approximately 98 percent similar to mother's milk. A vegan hypo-allergenic natural grain protein concentrate, brown rice/rice protein has a strong flavor profile as some of the protein is in free amino acids.

Organic Hemp Protein Powder
Nutritional Benefits: An organic food with 37 percent protein, 10 percent beneficial fats, 43 percent fiber (90% soluble, 10% insoluble), chlorophyll, magnesium, zinc and iron. Hempseed is one of nature's most perfect superfoods. One serving provides 11 grams of raw organic protein and a whopping 14 grams of fiber (54% of the RDI). Hemp contains all eight essential amino acids with the bonus of essential fatty acids.

Organic Blue-Green Algae Powder
Nutritional Benefits: This rare superfood is a protein powerhouse. It provides a highly bioavailable protein that is 80 percent assimilated in our bodies (compared to meat protein, which is 20% assimilated), and its amino acid profile is optimal for humans. Klamath Lake algae is also the world's most concentrated source of chlorophyll, a valuable phytonutrient considered by many to be one of nature's most cleansing and regenerating substances.

SciVation Xtend
Nutritional Benefits: Xtend is a precise, scientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery at the same time.

Egg Protein, Egg White and Egg Protein Powder
Nutritional Benefits: Egg protein is commonly referred to as the "perfect protein," and it is the common reference to which other proteins are compared. Two values are commonly used to evaluate protein quality: protein digestibility corrected amino acid score (PDCAA) and biological value (BV). BV measures the amount of protein retained from the absorbed protein. Egg protein scores 100 percent on the BV, meaning all protein ingested from the egg is used by the body. Egg protein contains all eight essential amino acids required by the body.

Alternative Protein Sources

Food Description Calcium Content (Mg)
Cooked collards-one cup 357
Canned spinach-one cup 272
Cooked soybeans-one cup 261
Cooked Turnip greens 249
Bread crumbs-one cup 218
Cooked white beans-one cup 191
Canned Salmon-3 oz 181
Cooked beet greens 164
Slice of corn bread 162
Tomato soup-one cup 159
Cooked cabbage 158
Egg & sausage biscuit 155
Tofu one serving 133
Cooked Okra 123
Milk reduced fat (+ Vit D added) 285
Milk Whole 3.25% fat 276

The biggest opposing factor I have seen when approaching people about this life saving issue is not that they don’t believe me or the research, it’s that they are extremely habitual dairy users. People like the taste of dairy in their diets and have a well established habit of dairy consumption. The best we can do to combat resistance is offer strong, healthy alternatives to dairy right off the bat. Educate your clients on the pasteurization process used on milk, which is an archaic method to prevent harmful bacteria entering our bodies. As pasteurization involves subjecting milk to high temperatures of heat treatment, this also kills good bacteria (as heat is a non selective procedure) and denatures much of the protein contained in the product. Also, as we age, we lose the enzyme lactate dehydrogenase, which allows us to process lactose. This is why many people have stomach bloating or uncomfortable reactions to dairy products or products containing dairy. These are just a few of the effective arguments you can present to your clients when educating them on the dangers of some dairy products and suggesting they find alternative sources of protein.

References:

1. Bibb, R.D. Deadly Dairy Deception. Self Publication. Available from www.deadlydairydeception.com 2008
2. Grosvenor, C.E. et al: Hormones and Growth Factors in Milk. Endocrine reviews. 1992; 14:710-727
3. http://www.deadiversion.usdoj.gov/pubs/brochures/steroids/hidden/hiddendangers.pdf.
4. Adams, T.E. et al. Structure and function of the type I insulin-like growth factor receptor. Cell Mol Life Sci. 2000 Jul; 57(7):1050-93
5. Nephew K.P. et al: Epigenetic silencing in cancer initiation and progression. Cancer Letters. 190 (2): 125
6. Sander, O. Perinatal imprinting by estrogen and adult prostate disease. Available at www.pnas.org/cgi/doi/10.1073/pnas. 0409703102. Ibid
7. Vardhman, K. et al: Transgenerational inheritance of epigenetic states at the murine Axin allele occurs after maternal and paternal transmission. Proc Natl Acad Sci USA. 2003 March 4; 100(5): 2538-2542
8. E. Garner et al: Cells with Defective p53-p21-pRb Pathway Are Susceptible to Apoptosis Induced by p84N5 via Caspase-6. 2007; Cancer Res( 67):7631-7637
9. Steenbock, H. United States Patent Office Database: Patented Aug. 14, 1928 (1,680,818)
10. Personal communication with Dr. Lyndom Larcom, Clemson University; Jan 6th, 2004: As quoted in Dr. Bibb’s Book – Deadly Dairy Deception
11. Talamini, R. et al. Nutrition, social factors and prostatic cancer in a Northern Italian population. Br J Cancer. 1986 Jun;53(6):817-21
12. Chan, J.M. et al. Dairy products, calcium, phosphorous, vitamin D and risk of prostate cancer (Sweden). Cancer Causes Control. 1998 Dec;9(6):559-566
13. Rohrman, S. et al. Meat and dairy consumption and subsequent risk of prostate cancer in a US cohort study. Cancer Causes Control. 2007 Feb;18(1):41-50
14. Kurahashi, N. et al. Dairy product, saturated fatty acid and calcium intake and prostate cancer in a prospective cohort of Japanese Men. CancerEpidemiol Biomarkers Prev. 2008 Apr;17(4):930-7
15. Rajbahu, K. et al. Racial origin is associated with poor awareness of prostate cancer in UK men, but can be increased by simple information. Prostate Cancer. 2007;(10):256-60
16. http://www.itzcarribean.com/prostate_cancer_charity.php
17. Henderson, R.J. et al. Prostate-specific antigen (PSA) and PSA density: racial differences in men without prostate cancer. J Natl Cancer Institute. 1997 15;89(2):134-8
18. Tricoli, J.V. et al. Racial differences in insulin-like growth factor binding protein-3 in men at increased risk of prostate cancer. Urology. 1999 Jul;54(1):178-82
19. Winter, D.L. et al. Plasma levels of IGF-1, IGF-2 and IGFBP-3 in white and African-American men at increased risk of prostate cancer. Urology. 2001 Oct;58(4):614-8
20. Parkin, D.M. et al. Cancer incidence in five continents Vol 8. IARC Scientific Publication. 155(p633)
21. Garland, C.F. et al. The role of Vitamin D in cancer prevention. Am J Public Health. 2006 Feb;96(2):252-61
22. Chek, P. "How to Eat, Move and Be Healthy!" California: C.H.E.K Institute, 2004.
23. http://www.mercola.com
24. Paul Eastwood

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, & Speaker

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" Why You Should Use My Fat-Loss For Idiots Guide To Achieve Maximum Results!" Part 1

This will be Part 1 to a 3 part series of " Why You Should Use My Fat-Loss For Idiots Guide To Achieve Maximum Results!"

You are overweight for one of three reasons because one you're eating the wrong foods, two you're eating the wrong types of calories per meal, or three you're eating the wrong meals in the wrong meal frequency each day.

Think closely about what I'm about to tell you since it's going to change the way you think about dieting once and for all. At least that is my hopes for you in the long hall.

Food Is more powerful than you will ever know and it is more powerful than any prescription weight-loss pills, because the food that you eat can either work for you or agaist you. Let me repeat that food can either make you THIN or make you FAT. You don't get fat because of lack of exercising, thats a myth. You get fat because you don't eat the right foods at the right intervals each day.

Also, the pattern that you choose to eat your meals each day is more powerful than any presciption weight loss pills. This is true because Your body is like an engine and it only needs certain foods at certain intervals each day, and if you don't eat the right times your body won't utilize that fuel to burn those calories- and you will wind up storing those calories as fat tissue. ( Clue: You need to eat more than three meals per day to lose weight, but I'll talk to you more on the details later).

You have gotten over weight by eating the wrong foods at the wrong times in the wrong frequency. And guess what you can get SLIM by eating the RIGHT foods at the right times, in the right amounts, and right frequency each day.

I'ts not really any more complicated than that , and the way to start losing weight has nothing to do with starving yourself or jogging 2 hours a day.

The reason You cannot lose weight by starving your body ( using a low calorie diet) is because your metabolism will detect any major drop in calories and it will then adjust itself by burning fewer and fewer calories each day.

Let this be your first part of this 3 part series " Why You Should Use My Fat Loss For Idiots Guide To Maximize Your Results!" Let this sink in your mind and be a lesson to you of what not to do. Now, Stop Dieting and start thinking more about Intelligible Eating and Exercise. Thats another series altogether that I will be writing about so stay tuned for Part 2 and by for now.

Your Friend In Health & Fitness,

Natalie Pyles

Fitness & Nutrition Expert, Author, & Speaker

Call Now 1800-681-9894 or visit WWW.MyFitnessElements.com For Your FREE Fit test, Nutritional Analysis, And FREE Report " Why You Should Use My Fat-Loss For Idiots Guide To Achieve Maximum Results!" Part 1

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Thursday 4:09 pm

Dear Friend,

My name is Natalie Pyles Certified PT, Licensed Nutritionist, and Licensed Wellness Coach - For the last 16 years I have been a Health & Fitness Specialist acting as a Consultant/Advisor for many Clients & Customers. If you'd like to learn how these Weight Loss and Fitness Secretes have Broken the code on reaching your upper Health & Fitness Limits and Massive Discoveries & Breakthroughs in breathtakingly short time....and with a confident level of predictabiltiy...then this will be the most important message you will read in your life.

Here's my Story: Sixteen Years ago, thanks to Nordee Pyles my mother, I decided to join Golds Gym (sounds glamorous doesn't it?) And work my weight off once and for all. Actually, I decided to hire a Personal trainer and Nutritionist. You Know Militant, discipline, persistance, face the truth kind of stuff that I didn't want to face or take responsibility for.

Why am I saying this all occured thanks to Nordee Pyles my Mother?

Well, One day my Mother found me lying on my bedroom floor in the middle of the day with the blinds closed. Of course I had no idea how low my self-esteem had gotten and depressed I had become. I felt like I was locked up as a prisoner in my own Body, but my Mother insisted on some answers from me and this problem and Refused to give up!

As I am sitting in my Mothers truck waiting for her, because she told me we were going to take a trip somewhere. Little did I know she was taking me to join the gym, I knew I would be questioned and forced to do something about this ongoing barrier in my life. Of Course this was my Loving mothers plan for me and my future life.

Anyway, I started down the path to the front doors of Golds Gym and on that very afternoon I knew something inside of me was changed forever and I was right it had the impact of bull dozer. Such an impact that I have spent the last 16 years of my life teaching principles, values, disciplines, and habits of what it truelly takes to achieve lasting Results. The desire to work in this industry still burns deep within to this day. The desire and passion to work in the world of Health and Fitness.... Why? Why do I do this?

Because I Know I can help transform one life at a time and also live the life which I am committed to and believe in at the same time. I mean it beats living my life in fear of not knowing whether people will listen to me and the truth. So, here I am writing to you and of course hoping you'll listen with opening ears that you too can unchain yourself from the prison you currently live in and join me here in the Fit heartland.

The difference is Unbelievable

I had my suspicions of how the world of Health, Fitness, Personal Trainers, Nutritionists, etc. operated but you can imagine my shock at what kind of Results I was getting through proper eating, exercise, and education personalized just for me it had out performed any other thing I'd ever tried and how quickly I felt happier, more energetic, and how I actually wanted light in my bedroom mid day. I knew this was something I could maintain and sustain for years to come. The Investment was nothing compared to the life its given me all these years and not to mention Zero medical bills or waiting lines at the doctors office.

In other words, I was shocked at how quickly my mind, body, and spirit we're all changing and the the others around me who had also invested in a Personal trainer and Nutritionist we're getting the same Results in such a short period of time. And here's the interesting thing, you never hear people talk about this kind of Health & Fitness Investment- I mean in Phoenix??

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"Happy Thanksgiving From The Fitness & Nutrition Expert"

Your Holiday Recipe!

An old-fashioned family made clean.

Turkey Meatloaf Ingredients: • 1 1/2 packages (30 ounces) lean ground turkey, uncooked • 1/2 cup dry oats • 3 egg whites • 2 celery stalks, finely chopped • 1/3 cup cashews, chopped • 2 teaspoons basil • 1/4 teaspoons pepper • Ketchup, to taste • Cooking spray Instructions: Mix all of the ingredients together in a bowl, except for the ketchup and spray. Then with hands coated with cooking spray, roll the mixture into a log and place it into an 8-inch by 4-inch loaf pan. Now, spread some ketchup on the top of the meatloaf and make it at 350 degrees Fahrenheit for 40 to 60 minutes. Serve immediately. Nutritional Value (for each 4 serving) Calories: 171 Fat: 3.5 g Protein: 30 g Carbs: 5 g Makes 10 servings. Call Me For Your FREE Nutritional Evaluation, Food Shopping Tour, Or Phone Coaching Today! 1-800-681-9894 or www.TheNutritiondetective.com

"Corrective Exercise Is Functional - Part 3"

This article is a continuation from Part 2....

Kinematic Redundancy

Kinematic redundancy is the ability of the kinetic chain to complete a movement task using numerous combinations of joint motions and levels of contribution from various muscles. This is evident even in a motion as repetitive as walking. If we were to evaluate sophisticated gait analysis data (ground reaction forces, EMG, joint angles and displacement), we would see that no two sequential strides are exactly alike. There are patterns and ranges within the data, but they will not be exactly alike. Interestingly, those ranges could involve desirable kinematics or undesirable kinematics. Just because a motion falls with a given kinematic range does not mean that it’s the range we want.

With kinematic redundancy, the more variables (i.e., joints) involved, the greater variability in the muscle activation pattern and greater variability of motion at the involved joints. A standing one arm cable row with lunge, for example, could produce different responses on each repetition at both ankles, knees, hips, lumbar spine, thoracic spine, scapulo thoracic joint, gleno-humeral joint, elbow joint, radio-ulnar joint, wrist and even the interphalangeal joints.

This presents a challenge for the fitness professional who assumes the client is engaging the appropriate muscle groups at the optimal time in the movement sequence with the optimal force contribution. In the one arm cable row, the goal would be to extend the ankle, knee and hip of the front leg prior to extending the lumbar spine. This allows the gluteus maximus to fire and contribute to force closure, along with the contralateral latissimus dorsi of the S.I. joint. The preferred firing sequence of the involved muscles produces the desired movement sequence.

If the lumbar spine extends prior to the hip, the desired stability from the gluteus maximus is late. Lumbar extension prior to hip extension increases lumbar stresses and places the lumbo-sacral region at greater risk of injury. If the fitness professional is not accurately assessing these motions during the exercise, the “functionality” of the exercise is questionable.

Another biomechanical consideration is that of limited motion in a link of the involved chain. Limitations in motion of one joint in the involved chain will transfer the responsibility to another joint, and motion will occur first in a more flexible joint. The body will produce motion at the more mobile segments in the chain first. For example, in our cable row, if the client is kyphotic, during the eccentric phase of the exercise, the thoracic spine will flex prior to the hips and lumbar spine. This decreases the mechanical line of pull of the thoracic extensors with tendinous attachments on the lumbar spine and thereby reduces their contribution to lumbar stability. It then increases stress on the passive soft tissue structures of the lumbar spine as the flexion moment is more concentrated in the lumbar spine because there is no flexion left to give in the thoracic spine.

A corrective exercise program that addresses these dysfunctions by improving thoracic extension and proprioceptive awareness of spine/hip motion can enhance the overall quality of the more integrated movement.

Myofascial Slings

The gluteus maximus is linked with the contralateral latissimus dorsi via the thoraco-dorsal fascia making up the Posterior Oblique System. The Posterior Oblique System is one of multiple myofascial slings present in the human body. Recent advancements in the understanding of force transmission through muscle, fascia bone, tendons and ligaments have shed new light on how the body maximizes mechanical efficiency through these slings. Thomas Myer’s book “Anatomy Trains” is an excellent resource on this topic.

A myofascial sling is formed when any of the previous mentioned structures (i.e., muscle, fascia, etc.) lie in series and parallel to one another. They are anatomically connected and functionally related. Myofascial slings can cross multiple joints and can be “active” during certain movements and “inactive” during other movements based on the relationships of the body parts during the given movement. They allow the body to store kinetic energy from ground reaction forces in motions like walking or the above cable row example when the trunk and arm are rotated in one direction and the contralateral hip and pelvis are rotated in the opposite direction. When they contract, they act as one continuous muscle. This provides the body with an enormous advantage for stability and force production. The Posterior Oblique System literally connects the hip and opposite shoulder. Other myofascial slings throughout the body will be active in the sagittal plane, frontal plane and transverse plane motions.

The structures that give myofascial slings a mechanical advantage may also contribute to disruption of normal movement patterns. Any dysfunction in one part of the sling will have an effect on the rest of the sling. For example, we often see clients with shoulder girdle issues that are directly related to hip issues on the opposite side of the body.

In our cable row, if the dysfunction in the posterior hip was not addressed prior to performing this exercise, the resulting muscle activation patterns would be much different at the shoulder girdle than expected. This would stress the lumbar spine as previously mentioned but would also increase stress on the entire upper extremity of the rowing arm due to poor ground reaction force transfer from the lack of contralateral hip stabilization.

Corrective Exercise Application

I use corrective exercises prior to introducing the cable row to promote the desired movement sequence and minimize an environment for compensation. The number one purpose behind using corrective exercises is to improve the quality of overall movement, not to isolate joint movement or a muscle or produce artificial movement. Cognitive processing is used to reinforce movement patterns by accessing another part of the brain during the execution of the exercise.

Corrective exercises create the road map for the body to follow on its route to producing improved movement patterns. The fundamental goals of the corrective exercise program to enhance movement are:

* Activate latent muscles
* Release hypertonic muscles
* Create proprioceptive awareness of enhanced segmental motion
* Improve postural alignment and the body’s center of gravity
* Improve osteokinematics and the path of the instantaneous center of rotation of the joints
* Functionally integrate the responses across multiple segments in the kinetic chain
* Create a baseline for improved movement strategies

This methodology of corrective exercise follows the well established motor learning approach of "segmentation." Segmentation consists of taking a complex movement and practicing it in small parts. The small parts are progressively linked together, producing the more complex skill. Segmentation is similar to Keel’s Gearshift Analogy. When learning to drive a stick shift, initially each of the individual actions are independent motor tasks. With practice, similar tasks are linked together, decreasing the overall number of tasks. Eventually, the process is automatized and becomes one independent motor task, allowing the driver to add other tasks involved with driving (i.e., turn signals, climate control, etc.)

When working with clients and athletes that have active symptoms or chronic injuries, corrective exercises allow the fitness professional to progress the client safely. Corrective exercises avoid end range loading of joints and exceeding tissue tolerance thresholds. Exercises are progressed as the client successfully meets the objectives within the exercise program. If a client is apprehensive, unable to perform an exercise or the exercise produces pain, the exercise can be changed with less chance of injury.

In a more comprehensive and loaded exercise from the FR, there is a much smaller “buffer” zone. If an unsafe exercise is mistakenly given, the risk of injury is much higher. If a client has been asked to do a transverse plane lunge with an ankle level reach and their lumbar facets didn’t cooperate, the damage would be done if the client could not control the acceleration of his body. You can’t “un-ring” the bell. If an unsafe corrective exercise is mistakenly given, the movements are slow enough and the ROM is controlled enough to allow the client to stop the exercise before any damage is done.

All exercise is about manipulating the environment to produce a desirable change in the client or athlete. Sometimes that requires going backwards to ultimately move forward. We cannot mistake being effective for being efficient. Corrective exercises are functional because they are part of the safest and most influential continuum for many clients and athletes.

We should be cautious in adopting a single thought process that is applied to all our clients and athletes all of the time. And we should be equally cautious not to discount the value of other thought processes being used by others. Because one will soon discover that the process that they have become dogmatic about, will not work for all of the people all of the time. The true craftsman always chooses the best tool for the job... not his favorite tool.

Corrective exercises should not be left out of the conversation on “function” just because at first glance they don’t look like an activity of daily living or an athletic movement. If the result of a corrective exercise sequence is transferable to improvements in activities of daily living or athletic movements, then there is a functional result. And a functional result is the ultimate goal.

References:

1. Babyar SR: Excessive scapular motion in individuals recovering from painful and stiff shoulders: causes and treatment strategies, Physical Therapy 76:226, 1996
2. Brooks, VB The Neural Basis of Motor Control. New York: Oxford University Press 1986
3. Edgerton, VR., Wolf, SL., Levendowski, DJ., Roy, RR. (1996). Theoretical basis for patterning EMG amplitudes to assess muscle dysfunction. Medical Science in Sports and Exercise 28: 744-51.
4. Hungerford B, Gilleard W, Hodges P 2003 Evidence of altered lumbopelvic muscle recruitment in the presence of sacroiliac joint pain. Spine 28(14):1593
5. Jeansonne, J, (2004). Motor skill learning looks beyond outcomes. Biomechanics Magazine Online. Retrieved June 2004.
6. Keele, S.W. Summers, JJ (1976). The structure of motor programs. In G.E. Stelmach (Ed.), Motor control: Issues and Trends (pp. 109-142). New York: Academic Process.
7. Lee, Diane (2001). An Integrated Model of Joint Function and Its Clinical Application. 4th Interdisciplinary World Congress on Low Back and Pelvic Pain. Montreal, Canada, 137-151.
8. Laskowski ER, Newcomer-Aney K, Smith J, (2000). Proprioception. Physical Medicine and Rehabilitation Clinics of North America. May;11(2):323-40, vi.
9. Magill, RA, (2001). Motor learning: Concepts and applications. New York. McGraw-Hill, 2001
10. McGill, Stuart (2002). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Champaign, IL. Human Kinetics.
11. Myers, T. (2001). Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. New York, NY: Churchill Livingston.
12. O’Sullivan PB, Twomey LT, Allison GT. (1997). Evaluation of specific stabilizing exercise in the treatment of chronic low back pain with radiologic diagnosis of spondylolysis or spondylolisthesis. Spine;22:2959-67
13. Anthony Carey

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call me For Your FREE Cosultation & FREE Report Today! 1-800-681-9894 or visit WWW.MyFitnessElements.com

"Corrective Exercise Is Functional - Part 2"

This article is a continuation from Part 1....

Although working with clients in pain for the purpose of “treating” or “fixing” their pain is outside the scope of practice of the fitness professional, this does not mean that our clients do not have active symptoms. Many clients feel they have exhausted treatment options or have plateaued with their care. Managed care and capitation that has limited visits for physical therapy has created a new demographic seeking personal training. Add the aging baby boomer generation and the health history profile of many personal training clients is increasingly more complex. These individuals still want to be healthy, physically active, functional and productive. The appropriate training progressions can help them do that.

There is a critical point here I would like to emphasize. In my observations, many fitness professionals have adopted the "Far Right (FR)" philosophy, not recognizing the full complement of tools that a physical therapist or chiropractor - who also uses the FR philosophy - utilizes as part of their intervention. Aside from having a more in-depth education on joint mechanics, tissue tolerance, etc., physical therapists and chiropractors also apply joint mobilization, joint distraction, manual resistance and even orthotics to enhance what they will do with fully integrated, multiplanar exercises.

Following comprehensive assessments on their patients, these medical professionals will use these various other “tools” to prepare the patient’s body for fully integrated, multiplanar exercises. These tools are used to address dysfunctions at the local level to improve the global response. The fitness professional who applies exercise strategies from the FR philosophy without addressing the local segmental dysfunctions first provides the body an environment to perpetuate compensatory movement patterns.

The appropriate application of corrective exercise can produce benefits similar to many manual interventions. In fact, from a motor learning perspective, the benefits of corrective exercise can be even superior to manual intervention because the client can reproduce the benefits independently of the health professional. This allows for more frequent and proactive changes by the client that can not occur with manual interventions performed two or three times a week. This is assuming the fitness professional has the prerequisite knowledge of functional anatomy and application of specific corrective exercise.

A fitness professional who does not assess musculoskeletal function or who does not have a thorough understanding of the results of an assessment may incorrectly believe that getting an exercise done is the same as getting an exercise done right. Or that if an exercise does not produce immediate pain, it is not doing any harm. The reality is that cumulative mechanical stress from inappropriately applied functional exercises is the same as cumulative mechanical stress from any other activity.

Proprioceptive Flow Following Injury

The ligaments and joint capsules contain mechanoreceptors that provide feedback on joint position and acceleration. Certain mechanoreceptors also contain pain receptors. When a ligament or the joint capsule is injured, the amount and quality of proprioceptive information is reduced. During the healing process, scar tissue forms. The properties of scar tissue are not the same as the original ligament tissue. Therefore, proprioceptive information remains reduced, unless the injury was followed by a comprehensive rehabilitative process that challenged the local proprioceptive system.

Unless you are working with high level athletes, how many of your clients have gone through comprehensive proprioceptive training following an injury? Many people won’t even go to a doctor for a diagnosis following a sprain, never mind therapy.

Muscle spindles will adapt to injury as well. Edgerton et al. studied the muscle activation of spinal muscles during a variety of motor tasks in whiplash patients. Their research showed an under activity of agonists and over activity of synergist. They concluded that the nervous system can detect a reduced capacity to generate force from a specific muscle or muscle groups and compensate by recruiting more motor neurons. This compensation is achieved by recruiting more motor units from an uninjured area of the muscle or from other muscles capable of performing a similar task (synergist).

Babyar looked at a population that had experienced shoulder pain. As part of the patient’s compensation strategy, they elevated their scapula when the arm was raised. Patients were reevaluated after the shoulder pain was gone. Babyar observed that the scapular elevation continued even in the absence of pain.

Janda also describes muscles that have a low irritability threshold. These are posturally shortened and hypertonic muscles. These muscles will create a bias of the motor neuron pool and are prematurely active (or overactive) and exert inappropriate influence on selected movements.

Interestingly, joint range of motion (ROM) may return to pre-injury levels after the ligament or joint capsule heals. But ROM does not correlate directly with proprioceptive flow from the mechanoreceptors. Therefore, even if a previously injured joint has normal ROM, it may not be “feeding” the necessary proprioceptive information to the CNS during activity. Our internal feedback systems are based on the quality of the proprioceptive information we receive. Therefore, poor proprioceptive flow from the periphery will negatively affect the quality of the motor response based on that poor proprioceptive information.

For example, the client or athlete with a history of ankle sprains that were never rehabilitated properly will have poor proprioceptive flow from the damaged ligaments. The body will not sense the “stuck” talus that is inhibiting adequate dorsi flexion during midstance in gait. The body unconsciously figures out the best way to maintain equal stride lengths is by prematurely lifting the heel on the affected side during the stance phase. This creates biomechanical changes at the hip and lumbar spine.

Also associated with joint injuries are two muscular responses resulting from disruption of the joint integrity. Both are unconscious and neurologically based. One response is reflex spasming. This is a response to pain in which the muscles splint via co contraction around the joint to protect it by reducing movement and minimizing additional damage. Motion required at the protected joint must be transferred to joints proximal and distal to the protected joint.

An alternate response by the CNS is reflex inhibition. This is the complete opposite of spasms. As the result of the arthrogenic reflex, the muscles surrounding the joint become inhibited. This often follows distention of the joint due to effusion (swelling). Inhibition prevents the body from using that joint, thereby avoiding any potential additional harm. Biomechanical compensation is therefore necessary to compensate for the weak link.

An often overlooked example of this is the role a blocked sacroiliac (SI) joint has on the function of the ipsilateral gluteus maximus, internal oblique and multifidus. If the appropriate movement of the sacrum on the innominate does not occur, the activity of these three vital lumbo-pelvic stabilizers is delayed due to inhibition by the CNS. Force production is secondary to appropriate timing of muscle activation for joint stabilization. The role of the SI joint is critical in load transfer of forces from the ground to the upper body. Poor load transfer through the SI joint requires compensatory reactions at the knee, hip and lumbar spine, compromising optimal lumbo-pelvic stabilization.

Therefore, it is questionable if, for example, an anterior lunge with the trunk flexed forward can improve gluteus maximus function if the SI joint is blocked on the same side. According to Hungerford’s study, there is more likely to be an earlier onset and increase in activity of the biceps femoris, also a hip extensor. Clearing the SI joint with the appropriate corrective exercises prior to lunging will facilitate appropriate timing of gluteus maximus function in the lunge.

Stay tuned for the third and final part of this series... coming soon!

References:

1. Babyar SR: Excessive scapular motion in individuals recovering from painful and stiff shoulders: causes and treatment strategies, Physical Therapy 76:226, 1996
2. Brooks, VB The Neural Basis of Motor Control. New York: Oxford University Press 1986
3. Edgerton, VR., Wolf, SL., Levendowski, DJ., Roy, RR. (1996). Theoretical basis for patterning EMG amplitudes to assess muscle dysfunction. Medical Science in Sports and Exercise 28: 744-51.
4. Hungerford B, Gilleard W, Hodges P 2003 Evidence of altered lumbopelvic muscle recruitment in the presence of sacroiliac joint pain. Spine 28(14):1593
5. Jeansonne, J, (2004). Motor skill learning looks beyond outcomes. Biomechanics Magazine Online. Retrieved June 2004.
Keele, S.W. Summers, JJ (1976). The structure of motor programs. In G.E. Stelmach (Ed.), Motor control: Issues and Trends (pp. 109-142). New York: Academic Process.
6. Lee, Diane (2001). An Integrated Model of Joint Function and Its Clinical Application. 4th Interdisciplinary World Congress on Low Back and Pelvic Pain. Montreal, Canada, 137-151.
7. Laskowski ER, Newcomer-Aney K, Smith J, (2000). Proprioception. Physical Medicine and Rehabilitation Clinics of North America. May;11(2):323-40, vi.
8. Magill, RA, (2001). Motor learning: Concepts and applications. New York. McGraw-Hill, 2001
9. McGill, Stuart (2002). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Champaign, IL. Human Kinetics.
10. Myers, T. (2001). Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. New York, NY: Churchill Livingston.
11. O’Sullivan PB, Twomey LT, Allison GT. (1997). Evaluation of specific stabilizing exercise in the treatment of chronic low back pain with radiologic diagnosis of spondylolysis or spondylolisthesis. Spine;22:2959-67

12. Anthony Carey

Forwarded By, Natalie Pyles

Fitnes & Nutritional Expert, Author, Speaker

Call me For Your FREE Cosultation & FREE Report Today! 1-800-681-9894 or visit WWW.MyFitnessElements.com

"Corrective Exercise Is Functional" - Part 1

"The only thing that interferes with my learning is my education." - Albert Einstein


As the evolution of the fitness industry continues, perhaps one of the greatest benefits to emerge is the “discussions” it has generated. With all of the gains in research that have expanded our understanding of human anatomy and physiology, there are still vast differences in the interpretation and application of the available information. And this is understandable, since that is the nature of research meeting practical application.

Perhaps no other topic has created more “discussion” than that of function and functional training. And with the overwhelming varieties in human bodies and what they are used for, is it any wonder?

Corrective exercises are of growing interest in the fitness industry, and they are part of this discussion on function. This three part article will attempt to provide a clear understanding of what corrective exercises are and demonstrate the vital role they play in the functional continuum.

The approach and application of corrective exercises I use and teach are often quite different than the perception many professionals have on the topic. This article will further differentiate the functional contribution this approach and application has to optimal health and performance.

I am a proponent of and use all forms of what most consider functional training. This includes but is not limited to multiplanar movements using multiple segments as well as unstable surfaces. But perhaps instead of calling it functional training, we should call it training for function since function is ultimately defined by the individual. This may seem like pure semantics, but it is not. Functional training implies a specific mode of training. Training for function implies an objective.

Corrective Exercise vs. Post Rehab Exercise

It may be useful to first draw a distinction between corrective exercise and post rehabilitative exercise. Corrective exercises are not dictated by symptoms or a current pathology. They are based purely on positively influencing the neuromusculoskeletal system. Exercises will always involve areas of the body far removed from the site of pain or past injury. In a symptomatic client such as those I work with, the symptoms do not dictate what we do. They only place certain limitations on what we do because we do not want to exacerbate the symptom(s).

Post rehabilitation exercises are dictated by a specific objective related to prior treatments by a licensed medical provider following an injury or medical intervention (e.g., surgery). Technically, a fitness professional should not be doing post rehab without directives from the treating professional. Post rehab is most commonly a continuation of the medical providers’ treatment plan.

Post rehabilitative exercises are often body part or quadrant specific. For example, post rehabilitative exercises for a knee procedure would include attention to the quadriceps and hamstrings. And then ideally, it would include the joints above and below the effected knee (ankle and hip).

As the outcomes of the post rehab plan are met, it would be prudent to move on to a more global corrective exercise strategy, realizing that any disruption to the motor system will have consequences far removed from the site of the procedure or pathology.

Whose Function?

Two questions that always drive my training paradigm are: “For whom?” and “For what?” When we ask these two questions, differing philosophies on function inevitably move closer to common ground. Once we’ve answered these two questions, in order for our training approach to be functional, it must be transferable to the unique characteristics and needs of that client/athlete.

To further expand and perhaps cloud the discussion on function, I’ll use one of my clients with chronic lower back pain as an example. This woman can not sit for more than 15 minutes and can no longer work. For her session, I dance around her in a dimly lit room waving incense and singing The Smiths’ song “Girlfriend in a Coma.” She finishes our session with no back pain and proceeds to drive for two hours to Los Angeles still pain free. Was that a functional training session? If you asked my client, she wouldn’t care. She had a functional outcome.

And that may be a critical point: function is determined by output and not necessarily input. In the hypothetical example, the client’s back pain would not be gone long unless it was completely psychosomatic. Therefore, an appropriate functional exercise program would follow.

But what is functional for this client and at this point in her progression? Here is where the divergence occurs in philosophies. One end of the spectrum might involve floor work that is purely cognitive driven motor re-education. We’ll call this the Far Left (FL) of the spectrum. The other end of the spectrum would include completely vertically loaded multi planar exercise including squats and lunges. We’ll call this the Far Right (FR) of the spectrum. Which is “right” or more effective?

I believe they both are. I believe that they are not mutually exclusive and are both in fact part of the total functional continuum. The goal ultimately is to minimize cognitive input and move to the far right of the continuum as quickly as the client is capable. “Capable” means the client has demonstrated a level of competency (quality of movement, stability, endurance, etc.) that justifies moving her to the next stage in the continuum.

There are many practitioners who would agree with me on this, and this approach is supported by many researchers (including McGill, O’Sullivan and Lee) in the area of spinal rehabilitation. But what many practitioners don’t realize is that the continuum I am speaking of does not necessarily span weeks or months. It spans minutes.

Why Corrective Exercise?

When used with specific functional objectives in mind, corrective exercises can be progressed to multiplanar and/or proprioceptively challenging exercises within a given one hour session. This is what I do every day. I use corrective exercises to create an environment where the client can be most successful, performing exercises that are vertically loaded, multiplanar and/or on labile surfaces.

The body is cued to move differently through the stimulus of the corrective exercises. The corrective exercises are ascended, progressively linking together more complex movements. Even as the program is progressed to movements of the FR, we continue to apply exercises that challenge the client’s individual functional needs versus generic multi planar exercises. By following this programming strategy, we facilitate changes to the individual’s biomechanical constraints and motor control strategies.

Corrective exercises are applicable to every client and athlete. They are not limited to clients currently experiencing pain. We can be reasonably confident that most, if not all, of your clients have been in pain at some point in their lives. Show me a client or athlete older than 15 years of age who has never had an injury that created pain avoidance, and I’ll show you someone with a very short memory.

Pain is the single greatest stimulus to enter our body. Through resulting changes in the central nervous system (CNS), the influence of pain is reflected in biomechanical characteristics. Even if pain is no longer present, its effects are. To quote Doctor Janet Travell, the former White House physician and pioneer in trigger point work: “Tissues heal, but muscles learn. They readily develop habits of guarding that long outlast the pain.”

Pathological or disrupted proprioceptive information from the periphery (skin, muscles, joints, tendons, connective tissue) results in functional, adaptive processes through the whole motor system. The symptoms might be felt locally, but the response is experienced globally.

Far Right (FR) on the Functional Continuum

The FR approach has its basis in stimulating the proprioceptive system through “natural” movements that most often require eccentrically controlling gravitational forces. This elicits an appropriate concentric contraction to overcome gravitational forces such as in walking or to produce acceleration and power for a movement such as throwing. The mass and momentum of various body segments are manipulated through verbal instruction from the trainer or therapist to dynamically produce desirable biomechanical reactions of other muscles and joints. For example, changing the orientation of the trunk in a lunge relative to the gravity vector will alter the muscular and joint responses throughout the body.

For these reasons, the FR approach elicits a more integrated and higher level of musculoskeletal function than a floor based, cognitive approach that is to the far left (FL) of the continuum. Assuming the client’s existing biomechanical constraints have responded to the designed stimulus (exercises), the CNS is able to assimilate a more comprehensive catalog of improved movement strategies.

The FR approach assumes, however, that the proprioceptive system will respond in a predictable manner and thereby produce the desired biomechanical response. In the case of the client currently experiencing pain or with pain events in her health history, the proprioceptive system may be “rewired.” And even in cases where the dysfunction is pre-pathological, adaptations/compensations are already underway that will eventually lead to exceeding tissue tolerance and manifesting as regional symptoms.

It can also be argued that exercises from the FR actually use more cognitive processing than the appropriate application of corrective exercises. The complexities of many of the multiplanar, multi joint exercises are completely foreign to many people’s motor systems and are therefore novel movements. This unfamiliar exercise requires a higher level of cognitive processing to both understand and execute than a corrective exercise would. The more complex the unfamiliar movement is, the more likely it will initially produce inefficient co-contractions at many joints, potentially blocking degrees of freedom at those joints. This results in stiff and awkward movement patterns.

Even if the desired proprioceptive response is produced in the CNS, the body must still deal with any possible biomechanical constraints (myofascial adhesions, trigger points, scar tissue, osseous obstructions, etc.). Excitation of the motor nerve from the spinal cord determines how frequently the muscle is excited, but how it actually contracts and relaxes is determined by the properties of the muscle tissue.

Stay tuned for Part 2 of this fascinating series... coming soon!

References:

1. Babyar SR: Excessive scapular motion in individuals recovering from painful and stiff shoulders: causes and treatment strategies, Physical Therapy 76:226, 1996
2. Brooks, VB The Neural Basis of Motor Control. New York: Oxford University Press 1986
3. Edgerton, VR., Wolf, SL., Levendowski, DJ., Roy, RR. (1996). Theoretical basis for patterning EMG amplitudes to assess muscle dysfunction. Medical Science in Sports and Exercise 28: 744-51.
4. Hungerford B, Gilleard W, Hodges P 2003 Evidence of altered lumbopelvic muscle recruitment in the presence of sacroiliac joint pain. Spine 28(14):1593
5. Jeansonne, J, (2004). Motor skill learning looks beyond outcomes. Biomechanics Magazine Online. Retrieved June 2004.
6. Keele, S.W. Summers, JJ (1976). The structure of motor programs. In G.E. Stelmach (Ed.), Motor control: Issues and Trends (pp. 109-142). New York: Academic Process.
7. Lee, Diane (2001). An Integrated Model of Joint Function and Its Clinical Application. 4th Interdisciplinary World Congress on Low Back and Pelvic Pain. Montreal, Canada, 137-151.
8. Laskowski ER, Newcomer-Aney K, Smith J, (2000). Proprioception. Physical Medicine and Rehabilitation Clinics of North America. May;11(2):323-40, vi.
9. Magill, RA, (2001). Motor learning: Concepts and applications. New York. McGraw-Hill, 2001
10. McGill, Stuart (2002). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Champaign, IL. Human Kinetics.
11. Myers, T. (2001). Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. New York, NY: Churchill Livingston.
12. O’Sullivan PB, Twomey LT, Allison GT. (1997). Evaluation of specific stabilizing exercise in the treatment of chronic low back pain with radiologic diagnosis of spondylolysis or spondylolisthesis. Spine;22:2959-67


Forwarded By Anthony Carey

By,

Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call me For Your FREE Cosultation & FREE Report Today! 1-800-681-9894 or visit WWW.MyFitnessElements.com

"Think & Grow Fit- Part 1"

"Think & Grow Fit- Part 1"

By, Natalie Pyles

The Person Who "Thinks" their way into becoming Fit & Healthy can.
Natalie Pyles

Truly Friends, thoughts are things and powerful things at that , when they are mixed with deciveness, a definateness of purpose, and persistance you can and must achieve them.

A little more than 16 years ago I discovered how true it is to that we really do think and grow fit. My discovery did not come about at one sitting. It came about little by little, step by step, beginning with a BURNING Desire to overcome my ongoing fears and failures of weight-loss and emotional issues. One of my chief aims and desires was that it was definate. I wanted to overcome this nagging internal voice that kept saying take action and do it now. I was ready to turn my thoughts into action, and my desires into reality. It is my hope you will have a better understanding of these principles, which lead to better Health & Fitness through your thoughts.

When the desire, and impulse of thoughts first flashed into my mind I was in no position to act upon them. Something inside of me kept nagging relentlessly and I couldn't get it out of my mind. Maybe it was that I was was out of integrity and harmony with my true values and principles. Two difficulties stood in my way. I did not know how to seek professional help that was right for my situation and I lacked the financial capabilities to pay for a professional or Fitness and Nutritional expert at that time. These difficulties might have discouraged most people from carrying out their desires. But for you and me this is no ordinary desire! You must be so determined to find a way to carry out your desire that you finally decide to travel by blind faith in-action, rather than let yourself be defeated and never really try. Only you can decide that for yourself, you know the truth deep down inside.

Maybe you do not know yet the power of your thoughts and mind and what you truelly are capable of. When you are ready you will know it, you will make the plans, and know you can truelly Think & Grow Fit.

By,

Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

"What Your Heart Monitor is Trying to Tell You"

There are many ways to gauge your fitness: number of reps, miles run, level of intensity. For those looking to tangibly track their progress, though, one of the most important tools to have is a heart rate monitor, both because it helps people measure their current state of fitness and it provides valuable data to help maximize workouts. Unfortunately, many people who use heart rate monitors don’t understand what the different numbers mean. And they’re not sure how to use those numbers to improve their workouts. So if you’ve shied away from using a heart rate monitor because you’re not sure what it’s all supposed to mean, don’t fret. Here’s how to overcome the two biggest obstacles: understanding the numbers and interpreting them to help measure your fitness.

Get to Know Your Heart Rate Numbers

There are different types of heart rate measurements, and each plays a significant role. Wear your heart rate monitor throughout the day for several days to track and record your normal heart rate data in various states, which include:

* Resting Heart Rate: This is how fast your heart beats while in a complete state of rest, which is best monitored first thing in the morning, while lying horizontally.

* Delta Heart Rate: This is the difference between your heart rate while resting and standing. So to find your delta heart rate, subtract your resting heart rate from your heart rate while standing.

* Heart Rate During Aerobic Activities: Track your heart rate during your favorite activities, such as walking, power walking, jogging, running and cycling. What heart rate does each activity elicit when you’re going easy, moderate or hard? How do you feel when you’re playing a recreational game of tennis versus a competitive game?

* Max Fat Burning: Despite what you may have heard about the fat burning potential of low intensity exercise, your max fat burning zone actually occurs at the upper end of your aerobic zone, about 80 percent of your max heart rate. It’s true that working at a lower level of intensity (50 to 65 percent of your max heart rate) is easier to maintain for an extended period of time (an hour or more), and it also allows you to burn a greater percentage of fat calories as compared to carbohydrate calories. Yet minute for minute, this lower level of exertion burns substantially fewer total calories and thus fewer fat calories overall. It’s at approximately 80 percent of max that you experience the largest total amount of fat being burned during the shortest duration of time. Generally, you’ll be able to hold your max fat burning intensity for at least 30 minutes (longer as you become more fit).

Estimate your max-fat-burning heart rate with this test:

* Choose an activity in which you can maintain a consistent intensity, such as running, cycling, skiing, rowing, etc.
* Warm up for 10 to 15 minutes.
* Increase your intensity to the highest heart rate you can comfortably maintain and then hold it for 10 minutes. You should be able to talk, but your sentences will be short and choppy.
* Active recovery should be three minutes. Keep moving but with light resistance or intensity.
* Return to the highest heart rate you can hold for 10 minutes and maintain it.
* Cool down for five to 10 minutes.
* Average your heart rate from the two vigorous 10 minute sessions to determine your estimated max fat burning. (Note: This number should be equivalent to the one displayed on most aerobic equipment.)

Maximum Heart Rate: This is the maximum number of times your heart can beat in one minute during an all-out effort. As with your other numbers, maximum heart rate is unique to your physiology. You can estimate it using one of several available formulas, but each has its limitations. Here’s one we recommend for most people:

* [210] minus [1/2 your age] minus
* [5 percent of your body weight] plus
* [4 (males)] or [0 (females)]

For example, a 35 year old man who weighs 180 pounds would have a max heart rate of 187.5 (210-17.5-9+4=187.5).

Another way to determine your maximum heart rate is with a submaximal test. Here are two examples of such a test. (Note: Before completing these tests, anyone over the age of 40 should first check with a doctor or qualified trainer.)

* Ladder Talk Test: Select an activity for which you can gradually increase the intensity, such as running, cycling or rowing. Begin at a heart rate of 110 beats per minute and recite something out loud for 30 to 40 seconds. Continue to increase your heart rate until you can no longer comfortably speak. This is your “talk threshold.” Add 40 to this number to determine your estimated maximum heart rate.

* Walk Test: After warming up, walk briskly for five minutes and note your peak (highest) heart rate. Then choose your current fitness level and add the corresponding fitness factor number (see table below) to your peak heart rate for your estimated maximum heart rate.

Fitness Level


Poor


Average


Excellent


Athlete

Fitness Factor


+40


+50


+60


+90

* Recovery Heart Rate: From 75 to 85 percent of your maximum heart rate, slow or stop moving and determine how many beats per minute your heart can drop during both a one minute and a two minute period.

Using Your Heart Rate Numbers

Once you know your normal heart rate numbers, it’s time to do something with them. Being able to interpret and respond to your numbers is critical to determining whether your training program is on target, requires more recovery time or needs to be intensified.

* Resting Heart Rate: A drop in resting heart rate usually equates to an increase in fitness. If you see a rise in your resting heart rate of 10 percent or more above normal, it may indicate you are fatigued, are emotionally stressed or your immune system is under attack.

* Delta Heart Rate: As your fitness improves, your delta heart rate will also decrease. This provides you with the confidence that your training program has sufficient stress and recovery to allow your body to get stronger. If you notice a rise in your delta heart rate, it could be a result of overtraining, stress, lack of sleep, a cold or virus or new medication.

* Heart Rate During Aerobic Activities: As you become more fit, your heart rate will decline at various workloads, and during vigorous activities, you will be able to maintain a higher heart rate. If your heart rate becomes higher than normal for the same workload, then you need to find out why (e.g., dehydration, medication, lack of recovery, temperature, humidity, etc.).

* Max Fat Burning: Most beginners find that their max fat burning is between 70 and 80 percent of their maximum heart rate. (In comparison, seasoned athletes usually have a threshold between 85 and 90 percent of maximum heart rate.) As your fitness increases, you will move your max fat burning closer to your maximum heart rate. Over time, you will also be able to sustain the intensity for a longer period. For example, someone just beginning an exercise program may be able to hold his or her max fat burning rate for 15 minutes, whereas a seasoned athlete will be able to hold his or hers for approximately 60 minutes. To raise your max fat burning rate, you need to overload your cardiovascular system by working out once or twice a week around and above this intensity. It could be in the form of a tempo workout, time trials or long intervals, where you work out vigorously for five minutes, then easily for two minutes and repeat the cycle several times.

* Maximum Heart Rate: A higher maximum heart rate does not indicate greater fitness, nor does a lower maximum heart rate represent less fitness. Your maximum heart rate remains relatively stable during your life when you maintain a regular training regimen. It also is sport specific. For example, maximum heart rate in swimming tends to be lower than cycling, cycling lower than running and running lower than cross country skiing. Maximum heart rate is largely dependent on the amount of muscle mass involved, your body position and supporting structure. If you’re involved in multiple activities, take the time to determine your maximum heart rate for each. It’s recommended that you assess it at least a couple of times each year.

* Recovery Heart Rate: Your heart will recover more quickly as you become more fit. A recovery heart rate of 25 to 30 beats in one minute is a good score, and 50 to 60 beats in one minute is considered excellent. You should monitor your one minute and two minute recovery heart rate at least twice weekly to gauge whether your fitness level is improving. If it’s not, then you may need to alter your workouts so they’re more demanding.

Of course, there is much more to heart rate training than running formulas. But understanding your personal numbers is the first step toward taking your fitness to the next level... and beyond!

References: Sally Edwards

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com

"How You Can Use Your Heart Rate to Track Results"

"How You Can Use Your Heart Rate to Track Results"

Starting a fitness program is one thing. Sticking with it is something else. How often have you gone gung-ho into a regular workout routine only to have your enthusiasm zapped because you don’t feel like you are making any progress?
This kind of discouragement can quickly make you abandon your efforts. And once you’ve been on and off the fitness track a few times, finding the courage to start over again can be daunting.
Our society thrives on instant gratification. If we take the time to do something, we expect immediate results. However, fitness doesn’t work that way. It can take several months or more to see the results you crave.
This doesn’t mean your health is not improving along the way, of course. In fact, commit to a fitness routine, and you’ll begin to condition your body practically from the beginning, even if you don’t "see" its impact as clearly or as quickly as you might like.
One way to get an "inside peek" at the healthy changes occurring within your body is to monitor your heart rate before, during and after your workouts, as well as on rest days. That way you will have tangible proof that you are continuing to make steady progress.
Listen to Your Heart
There are different ways to monitor your heart rate during exercise and throughout the day. Heart rate can be taken via pulse — carotid (throat) or radial (wrist) — for a six, 10 or 15 second count, but this is subject to a high degree of error, especially as the intensity of activity increases. To guarantee an accurate count, we recommend using a heart rate monitor. It can play the role of a companion, cheerleader and personal trainer.
The first step is to set up a regular fitness routine that gets your blood pumping, whether it’s walking, running or participating in sports like basketball, tennis or rollerblading. If you are just starting out or returning to activity after a long absence, you will want to begin with just 15 minutes of low intensity activity, three days a week. Increase your time by 10 percent each week until you are comfortable with 60 minutes of activity on most days.
As you play or exercise, there are various ways you can measure your heart rate to see how your body is reacting and your fitness is improving. Here are a few suggestions.
Resting Heart Rate (RHR)
Get into a habit of taking your RHR when you first wake up in the morning. Active adults average an RHR between 60 and 80 beats per minute. Sedentary individuals can have a resting rate that exceeds 100 beats per minute. Top endurance athletes have reported a RHR of 25 to 40 beats per minute. A low RHR does not necessarily mean greater fitness, but it is relative to your physiology. Individuals just beginning a fitness program will often see a significant drop within the first few weeks.
Ambient Heart Rate
Take your heart rate when you are sitting and relaxed. This is called your ambient heart rate. Your ambient rate will usually be five to 10 beats higher than your RHR. As you become fitter, provided other variables are consistent, your ambient heart rate will decline, demonstrating that your cardiovascular system is becoming more efficient. If you’re just beginning an exercise program or increasing your training load, you will usually see a drop in your ambient rate within a few weeks.
Talking Heart Rate
Plot out a short 10 to 15 minute course in your neighborhood. Strap on your heart rate monitor and determine what heart rate you can maintain (walking or jogging) while carrying on a conversation with yourself, your dog or a friend. Your "talking heart rate" will gradually increase as your endurance improves. To accurately compare your results, try to keep the variables such as time of day, food intake, sleep and type of activity fairly consistent. It can be quite motivating to go from being comfortable talking and moving at a heart rate of 135 beats per minute to being comfortable talking and moving at a rate of 142 beats per minute. It’s also encouraging to see that what was once a 15 minute course now only takes 13 minutes.
Consistent Pace Assessment
For this, you will need a device that also measures your pace or speed. Some options include a personal electronic gadget (e.g., a speed and distance feature or an accelerometer), a speedometer on a bicycle or a mechanism built into a treadmill or other stationary cardio machine. Select the type of exercise and pace you can maintain comfortably for an extended period (i.e., 30 minutes or more). Perform the activity for 10 minutes at the selected pace and note your average heart rate. Over time (the course of a few weeks or so), you’ll find that you are able to maintain the same pace at an incrementally lower heart rate.
One Minute Active Recovery Heart Rate
During your regular workout, gradually increase the intensity level until your breathing is labored and talking becomes difficult. Maintain this intensity for two to three minutes. Then note your heart rate. Reduce the intensity to an extremely slow pace until there is no muscle tension and then record your heart rate after one minute. The more the count drops, the greater your fitness. The average one minute recovery rate for adults is 20 to 35 beats per minute. A drop of 45 beats in one minute is an indication of excellent cardio fitness. (Note: If you observe a one minute recovery heart rate of 13 beats or less in a minute, consult your doctor.) Get to know your one minute recovery heart rate in a variety of situations. For instance, it is normal for a recovery heart rate to be greater at the 15 minute mark of a workout (e.g., 30 beat drop) compared with after 50 minutes of a hard workout (e.g., 25 beat drop) when fatigue may have set in.
Caloric Count
Many heart rate monitors and a lot of exercise equipment include a caloric count expenditure estimate that can be recalled during or after a workout. Use this information to measure your workload (i.e., how much stress you placed on your body). As you become fitter, you will be able to increase your weekly training load. For example, you may begin at a weekly workload of 800 calories and, over the course of a few months, progress to a workload caloric expenditure of 1,500 to 2,000 per week. (Top athletes, in comparison, expend an average of 5,000 to 6,000 calories per week during intense physical training.) Be sure to progress gradually with no more than a 10 percent increase weekly. Note that this caloric count doesn’t indicate how many calories you have actually expended but rather represents an average. For example, if you just finished a workout and your heart rate monitor indicated that you had a workload of 470 calories, your actual number of calories burned could be anywhere from 330 to 800 calories. Still, you can be confident that a workout of 470 calories has placed twice as much stress on the body as a workout of 235.
Moving Target
When comparing your heart rate data from day to day or week to week, be aware that the rate is affected by many variables such as medications, stress, sleep, physical movement, temperature, dehydration, time of day, altitude, humidity, illness and food intake.
Also, don’t despair if you observe that your numbers seem to be moving in the wrong direction. Take some time to reflect and try to figure out why. Perhaps you have been operating on only four hours of sleep, your job is particularly stressful or new medications are affecting your heart rate.
Whatever the case, by measuring and monitoring your fitness progress on a regular basis, you will be better able to recognize your small successes and stay the course for a long and rewarding journey.

References: Sally Edwards

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com

"How To Reduce Inflammatory Foods" - Part 2

"How To Reduce Inflammatory Foods" - Part 2


In Part 1 of this article series, I explained how eliminating foods that most commonly cause inflammation in the body will help your clients lose weight and tackle most health problems.

Now that you have asked your client to commit to the meal plan for 14 days, what do you do after this initial time period?

Most people who commit to the plan will see a five to 15 pound weight loss in the first 14 days. Approximately 80 percent of the time your client will ask to stay on the meal plan because they now feel so great and are seeing great results! They can stay on this plan until they have reached their goal weight and/or their health conditions have greatly improved.

For those clients who are ready to start bringing other foods back into their meal plans, the following foods can be added back in the order they are listed. Clients need to pay special attention to how they feel after bringing each food back into their meal plan. If previous symptoms come back or if weight loss plateaus, it may be too soon for the introduction of that particular food.

Brown Rice

Brown rice is one of the least inflammatory grains and is well tolerated by most people. It is best to stay away from “instant” rice as it has been heavily processed. There are now breads available that are made from brown rice and crackers and hot cereals as well. The following serving sizes can be added to your client’s Allowable Carbohydrates List:

* ½ cup cooked brown rice
* 1 slice brown rice bread
* 5 small brown rice crackers
* ½ cup cooked, hot rice cereal

For those clients who are still in a weight loss phase or are continuing to control symptoms of diabetes and/or heart disease, I keep their brown rice portion to one per day and choose fruits and vegetables as their carbohydrate choices for their other meals.

Sweet Potatoes and White Potatoes

Since potatoes are technically a vegetable, your clients may have already incorporated these into their meal plans. Depending on the client, I may or may not set a limit on their servings of potatoes. Because they are a bit higher on the glycemic index than other vegetables, I tend to limit them for diabetics and those who are seeking to lose a good amount of weight. The glycemic index gives us an idea of how a certain food will affect a person’s blood sugar: if the food is high on the glycemic index, it will cause a quick and large rise in blood sugar. For those seeking to continue to lose weight or control their blood sugar, potatoes should be kept to the following servings.

* 4 oz sweet potato or white potato (sweet potatoes being lower on the glycemic index)

Potatoes can be added to the Allowable Carbohydrates List and should be kept to one serving per day.

Raw Cheeses

At this point in your clients’ meal plans, they are still not consuming any dairy products. People who can tolerate dairy products do really well on raw cheese (some people because of ethnicity and/or digestive problems do not feel well consuming dairy).

Buying cheese that is “raw” means that it has not been pasteurized or changed in form in any way. This is the best way to consume dairy and the best way to consume cheese (for more information on raw cheese and milk, go to www.realmilk.com).

Cheese is not a strong enough protein to be added to the Allowable Proteins list and eaten as a protein choice without being accompanied by another protein (a meat, fish or eggs). Cheese should be kept to the following servings:

* 1 ounce raw cheese (2 servings per day, maximum)

Remember, the body always knows best, and if a client begins suffering from digestive discomfort, fatigue or a plateau in weight loss, he or she may not do well on cheese and/or dairy products.

Raw Dairy

If your clients have continued to show great progress after the inclusion of raw cheese, they will most likely tolerate raw milk and raw milk products well. Because our society has been led to believe that raw dairy is dangerous, it is best to educate yourself and your client on the benefits of raw dairy and the dangers of pasteurized, homogenized dairy. The truth is the pasteurization process does not provide heat temperatures high enough to kill the dangerous pathogens in the milk, but the heat is high enough to kill off the necessary enzymes in the milk necessary for its digestion. So in essence, pasteurization will kill off the good and leave the bad, just the opposite of what we have been taught.

The topic and benefits of raw dairy have consumed numerous books and web sites, and I encourage you to provide this information to your clients.

Dairy can be added alongside another protein choice (as with cheese) in the following servings:

* ½ cup raw organic milk or cream
* ½ cup raw organic cottage cheese

Start your clients on no more than one serving of raw milk, cream or cottage cheese per day. If their health continues to improve, increase the number of servings.

Millet, Quinoa and Spelt

Similar to brown rice, millet, quinoa and spelt are grains that do not tend to cause inflammation in most people. These grains are gluten and wheat free and are well tolerated by most. There are now many breads, crackers and hot cereals that are made from the above mentioned grains and can be great additions to your clients Allowable Carbohydrates list. For those clients who are still in a weight loss phase or still in the process of control diabetes, hypertension and/or symptoms of heart disease, too many servings of grains can stop their progress. Assess your clients’ progress and determine if the addition of more servings of grains is appropriate for them and their current state of health. If they are doing very well, they may be able to tolerate more grains in their meal plans in the following servings:

* ½ cup cooked millet, quinoa, or spelt
* 1 slice spelt bread
* ½ cup cooked millet, quinoa or spelt hot cereal

To start, only allow two servings of grains per day (remember this already includes brown rice).

Ezekial bread and Ezekial based products

Ezekial bread belongs to the family of “sprouted grains” bread and is better tolerated by most people than regular “whole wheat” bread. In Paul Chek’s book How to Eat, Move and Be Healthy!, he explains that the process of sprouting grains changes a grain’s composition in numerous ways to make it more beneficial as a food. It increases the content of vitamins and breaks down certain mineral blockers that make the bread much more digestible. Sprouting also breaks down the complex sugars responsible for intestinal gas, and considering how many Americans are suffering from indigestion, irritable bowl syndrome and constipation, this is extremely important.

If your clients continue to feel well, they may be able to incorporate one to two slices of Ezekial bread into their daily meal plan.

The above mentioned serving sizes are not set in stone and, of course, will be individual from client to client. It is your goal and the goal of your clients to let their bodies dictate which foods make them feel well and which foods make them feel lethargic, bloated and do not allow for weight loss to continue. This will be a learning process for both you and your client for some time, but the results will be phenomenal. It is our goal to help our clients create a meal plan that is realistic for them to maintain for a lifetime, so that they may enjoy and maintain their weight loss and a new level of health for a lifetime!

References:

1. Chek, Paul. How to Eat, Move and Be Healthy!, San Diego, CA: CHEK Institute, 2004
2. De Los Rios, Isabel. The Diet Solution: Start Eating and Start Living. Florham Park, NJ: New Body, 2008.
3. Fallon, Sally, with Mary G. Enig. Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, 2nd Edition. Washington, DC: New Trends, 2001.
4. Mercola, Joseph, with Alison Rose Levy. The No-Grain Diet: Conquer Carbohydrate Addiction and Stay Slim for the Rest of Your Life. New York, NY: Dutton, 2003.
5. Schmid, Ron ND. The Untold Story of Milk. Washington, DC: New Trends, 2003.
6. Isabel De Los Rios

Forwarded By Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call me For Your FREE Personal Training, & Nutritional Analysis, And Wellness Coaching session Worth $ 279.00 a Holiday Gift Free to You 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com or WWW.MyFitnessElements.com