Low Back Pain WHAT IS IT?
Low back pain can result from a strain of the muscles surrounding the spine due to overuse, bulging or severely damages spinal discs, or a macro traumatic injury to the disc. Spinal fractures from weightlifting are uncommon but not unheard of, including a chronic form of stress fracture called spondylolysis, as well as an acute compression fracture of one of the vertebral bodies.
RISK FACTORS
A few of the risk factors for back injuries include position of the back during a weightlifting exercise, the amount the lifter can (or can’t) engage the entire core to support the back, pre-existing back issues, and daily habits unrelated to the gym. Jobs with prolonged sitting as well as jobs with heavy lifting can both pose risks to the lumbar spine.
During a lift, if you’re using too much weight and your back rounds, you might’ve injured your back. Severe, unrelenting pain, inability to move the muscles of the legs, and trouble controlling bowel/bladder function, are indicators of an injury. Pain running down the back of the thigh toward the lower leg often indicates irritation of the sciatic nerve, but could also be caused by a muscle spasm in the low back or glutes.
RECOMMENDATIONS
The inflammation phase (injury is stabilized) of all musculoskeletal injuries is 5-7 days, and during this time it is suggested to avoid Romanian deadlifts (RDL), overhead squats, weighted squats, and all twisting motions. The repair (tissue formation begins) phase starts up to seven after the injury and can last up to two months. RDLs with light weight are OK during this phase, but avoid good mornings and Olympic lifts such as the hang/power clean. The remodeling phase (type 1 collagen production) can last anywhere from 2-4 months to a year, and we recommend adding the good morning exercise and slowly increasing weight with squats and integrating Olympic movements.
If you need help with back pain we recommend visiting our Physical therapy clinic, The Human Performance & Wellness Center.
“Lifting with a well-positioned, neutral-posture spine goes a long way to minize the risks of low back injury,” Mendler adds.
Was your fitness routine pretty much nonexistent over the summer season?
From holidays, to amusement park visits, to the pool… Summer holidays are go go go go! Combine this with not eating very well, drinking too much alcohol and really having no time to yourself and you’re left feeling drained and far from your best!
Well, time to get excited… It’s back to school time!
This means many hours of uninterrupted ‘ME’ time (lol!). Time to plan on not only using this time to work, but to workout and really making fitness and your self-care a HUGE priority for yourself.
I know that kids activities will soon begin to fill up your calendar so to help fit in some ‘me’ time too, I have come up with some tips for making fitness time a reality so you can be a healthier mama.
MAKE A LIST OF WORKOUTS THAT INTEREST YOU
No one wants to do something that’s boring and working out is no exception to this. In order to keep your motivation up, you need to find things that are fun for YOU.
Whether you can go to a gym or you have to workout at home, there are PLENTY of workouts to choose from.
SCHEDULE YOUR WORKOUTS
Just like anything in life, if you don’t make time for it, chances are it’s not going to happen. At the beginning of your week schedule in WHEN you’ll be working out. Whether it’s first thing in the morning or after the kids are in bed, write it down and stick with it!
IF YOU CAN’T DO A BLOCK, SCHEDULE MINI WORKOUTS
This is something I love to do. Even though I’d much rather go and workout for a hour and be done with it, sometimes that just isn’t possible, so on these days, I like to do a bunch of mini workouts, 10-15 minutes at a time that I can slot into the day. All calories burned will add up so just because you have endless appointments or tons of work to do, don’t let that discourage you from getting a workout in. A few minutes are better that nothing!
GET YOUR FRIENDS INVOLVED
If you have mom friends that are home during the day, get together a group of them (or even just one!) and help to keep each other motivated. Go to a class together or go walk in the park – anything is more fun with friends!
PLAN OUT YOUR MEALS
You plan your kid’s lunches out for school, right? So why should yours be any different! Make a “healthy lunch” board on Pinterest and start spicing up your own lunch routine with some healthy salads, sandwiches or smoothies that will fill your body with the protein and vitamins you need to get through your whole day.
I don’t know about you, but I am thrilled to get back to my fitness routine, and having my kids back in school is going to be the best way for me to get back to being healthier and more fit.
Warm up: A Smart start to your workout
- Warming up before exercise increases blood flow to your muscles and raises your body temperature.
- This can improve your performance and decrease your risk of injury.
- To warm up before you work out, do low-intensity exercise for five to 10 minutes.
- Try activities like walking, jogging or jumping jacks.
- Instead of static stretches, do dynamic stretches, which get your body moving.
This winter, whether you’re determined to workout outside even when it’s freezing or want to stick to the comfort of your at-home gym (aka your living room, bedroom or garage), there’s one important step before you start: your warmup.
Dr. Alison Putnam, a physician at the Sports Medicine Clinic at Ballard, explains how to effectively warm up for exercise — and why it’s so important to get your muscles warm before you work out.
How to warm up
While “warming up” might incite thoughts of reheating leftovers in the microwave, it also refers to getting your body ready for exercise.
“When you warm up, you’re working on improving blood flow to muscles and warming up muscle tissue,” says Putnam. “You usually want to do some form of low-intensity work that prepares you for the exercise you’re going to do.”
For instance, if you’re planning on going for a run, a low-intensity exercise that would properly warm you up is a slow jog. If you’re doing a strength workout such as weightlifting or Pilates, start with some jumping jacks to increase the blood flow to your muscles.
Other low-intensity warmups include going for a quick walk, pedaling on a bike, doing a few pushups or moving through some yoga poses.
Think of your warmup activity as movement that sightly elevates your heart rate and gets you working up a light sweat (as my favorite workout instructor calls it, “that glazed doughnut look”).
“Aim to warm up for around five to 10 minutes before you start your workout,” adds Putnam.
The dos and don’ts of stretching
If you were taught to do static stretches — where you sit and hold a stretch for what feels like minutes on end — before working out, try dynamic stretching instead.
“Static stretches are not helpful before you work out,” says Putnam. “Dynamic stretching is better for warming up because it’s a stretch that involves motion.”
Three dynamic stretches that she suggests incorporating into your warmup routine:
Hamstring. To loosen up the back of your legs, stand with your feet on the ground and hinge at your hips, slowly bending over and then standing back up. Your legs should be straight, but don’t lock your knees.
Adductor. To loosen up the inside of your legs, walk your feet out into a wide stance with your feet facing forward and slowly lunge from side to side. Your knee should not go past your toes each time you lunge.
Chest and arms. To warm up your arm and chest muscles, grasp your hands behind your back and while keeping your arms straight, slowly raise your clasped hands up and back down. If you can’t reach your hands, use a strap to connect your hands behind your back. 
Do each dynamic stretch for 30-60 seconds. Then, do some low-intensity work for a few minutes and get going on your workout.
Why warming up is important
The benefits of warming up go far beyond looking like a glazed doughnut.
“Increasing your blood flow and the temperature of your muscles can increase your range of motion and decrease stiffness, which we think can contribute to decreased injury,” says Putnam.
While results from studies that look at whether or not warming up reduces the risk of injury are somewhat inconclusive, the majority of evidence is in favor of warming up before exercise to decrease the risk of injury.
And with good reason: Jumping (literally) right into your workout without warming up your muscles is like trying to stretch a frozen rubber band. It’s more likely to snap or break, whereas a warm rubber band is stretchy and flexible.
“We also think that warming up can improve your performance,” adds Putnam.
Studies show that elevating your body temperature during a warmup increases the sensitivity of nerve receptors as well as the speed of nerve impulses. In other words, it gets your whole body — mind, muscles, nerves — turned on so that you’re ready to go and give it your best during your workout.
On top of all that, Putnam notes how a good warmup and workout can improve your mental health, too.
“Warming up and exercise in general increases your relaxation and concentration, which is helpful — especially during a pandemic.”
Even more reason to include a warmup before your next workout
10 Commandments of Fatherly Fitness
Once upon a time I was a badass. Ran a sub-six-minute mile. Benched over 300. Competed in kickboxing and jiujitsu and won. I was high speed, low drag, and aerodynamically efficient. But that was once upon a time.
Being a grownup changed all that. More hands on my time left less time for the gym. A body in its 40s doesn’t build muscle or burn fat like the one I had two decades ago. My joints hurt more. Everything takes longer to recover from.
But that’s no reason to give up on fitness. Study after study, after study demonstrate that our bodies are a “use it or lose it” situation. The longer we stay active, the longer we remain able to stay active.
In the vein of “I make mistakes so you don’t have to,” here are 10 commandments of fitness for men as they enter middle age. If you follow them, your body will thank you well into retirement.
1. Thou shalt not skip the fitness warmup
As we age, our muscles and tendons become less flexible and more subject to injury. A solid 10- to 15-minute warmup of light motion (not static stretching, which can actually cause damage when done cold) helps counteract that unavoidable truth. It’s time to start thinking of the warmup not as a thing you do before the workout, but rather the first part of the workout.
2. Thou shalt not be too busy for fitness
Middle age is a demanding time. Kids, a spouse, a job, your community, and maybe a minute for a hobby conspire to leave very few hours in the day for you to spend on fitness. But you have to make it happen. Here are a couple of strong options:
- Exercise early in the morning, before things go wrong with your day that could impinge on your workout time.
- Make exercise a necessary part of your daily routine. For example, bicycle to work.
- Exercise with your family (I do jiujitsu with my son) to combine quality time with exercise.
- Find a workout buddy who will harass you into showing up even when it’s hard.
3. Thou shalt focus on flexibility
Flexible muscles and resilient joints will prevent you from sustaining a sidelining injury you may not fully recover from. The best way to insure them is to build in a cooldown stretching routine lasting 10 to 20 minutes at the end of your workout. Stretching while muscles are warm is a flexibility-force multiplier. Take advantage of it.
4. Thou shalt not ignore it
Two advantages of being a grown adult are (often) having decent health insurance and being old enough that your doctor will listen to you. If you experience pain, go get it checked out. The days of “walking it off” or “no pain, no gain” are behind us, gents. Pain is instead a warning that we’re about to get broken.
5. Thou shalt shift your fitness workouts
Those manly, crazy workouts of our 20s are no good anymore. One-rep maxes, rounds in the right, lifting tractor tires like Rocky are still within our capacity, but we pay for them with soreness and injuries.
Instead, focus on medium-weight, medium-rep exercises with large ranges of motion. Good calls include:
- kettlebells
- yoga
- barbell exercises
- swimming
- certain martial arts
These exercises produce exactly the kind of strength and flexibility your older body needs.
6. Thou shalt not prove it
Whatever your exercise, it’s going to happen. Some 20-something who’s almost as good as you used to be is going to be in class, on the gym floor, or in the next lane over. You’ll be overcome with the impulse to show that you’ve still “got it.” And you might even win.
But you up your chances of injury exponentially when you do so. Even if you get away clean, your muscles will be sore and fatigued for as much as a week afterward, which limits how good your next few workouts can be.
7. Thou shalt put fitness competition behind you
Friendly contests are fine, but resist the urge to enter into serious athletic competitions. It’s simply asking for injury.
This commandment is a corollary to the one directly above, because competition forces you to prove it. Even if you’re in a “master’s league” or similar division, you’ll still be driven to make your body do things it shouldn’t. If you have to compete, look to lower-impact sports, like curling and fun runs.
8. Thou shalt not listen to ‘Glory Days’ by Bruce Springsteen
You know what I mean. Listen all you want, but don’t reminisce too hard about the athlete you used to be.
The best-case outcome is you spend a little time mildly depressed about how your body is now past its peak. The worst case is that the thoughts lead you to put one plate too many on the bar and you get yourself hurt. Stay mindful and celebratory of the present.
9. Thou shalt mind your own damn bucket
There’s an old Zen parable about a monk getting frustrated about how much another monk is able to do while filling buckets with water. The moral is the monk should only focus on what he was able to do, not compare it to the accomplishments of others.
Sure, there are 80-year-olds still benching 400 and finishing an Ironman, but that’s got nothing to do with you. Stay active, stay healthy, and only compare yourself against the goals you’ve set for you.
10. Thou shalt mind what goes into your body, too
No, you don’t have to deprive yourself of all earthly delights to stay fit and healthy. But fueling your 40-plus bod with the right balance of whole grains, protein, veggies, and fruits can help keep you energized and strong. Be sure you’re getting enough of the right nutrients, whether from food, protein powders, or supplements.
From one aging jock to another, I recommend following these rules. They won’t all apply to every man out there, but give each and every one some committed thought.
As the number of candles on our birthday cakes grow, so does the number of times someone reassures us that “40 is the new 20.”
It’s entirely possible to look and feel great at any age. But if you don’t meet some arbitrary beauty standard, there’s no need to feel guilty. These workout tips will help you stay healthy after 40.
Everyone’s journeys are different, and sometimes an injury, illness, or even just life can get in the way of us feeling like we’re the best versions of ourselves.
That’s not only OK, but common — and almost always fixable.
As women get older, we’re more susceptible to illnesses and chronic pain, including heart disease and osteoporosis. Though moving around may be the last thing you want to do when you’re feeling down, inactivity increases the riskTrusted Source of chronic disease.
A little under 23 percent of U.S. adults ages 18 to 64 are getting the recommended amount of exercise per week, and 28 percent over age 50 are physically inactive.
Sometimes age becomes a reason people feel they shouldn’t bother working out.
“[People say,] ‘Oh, I shouldn’t lift weights because I’m too old,’” or “You do need cardio and some resistance exercise.”
But age doesn’t need to be a barrier.
There are so many factors that go into our age, and chronology is the least of it, you can be extremely fit at any chronological age if you train consistently and intelligently. If you’re over 40 and looking to start or intensify your workout routine, try these simple tips.
Go easy on yourself
Society often asks women to wear several hats. Women are more likely than men to care for aging relatives, while also making up about half of the workforce.
Working out every day can feel like a mix of a luxury and another item on an already long to-do list for a busy woman.
You don’t need to work out for hours on end every day.
Try brisk walking for 30 minutes a day, 5 days per week. If you have less time but can do more intense exercises, such as jogging or running, the CDC saysTrusted Source 75 minutes per week is sufficient. That’s only 15 minutes per day!
It’s important to gauge your intensity if you want to reap the heart-healthy benefits of exercise.
The American Heart Association says target heart rates vary by age.
If you don’t have a heart rate monitor, a simple pulse check will let you know where you stand.
Count the beats for 6 seconds and multiply that number by 10. For example, count your pulse when you train for 6 seconds. If it’s 16, you multiply it by 10, and your pulse is 160 bpm.
We suggest using your wrist to check your pulse. You can compare what you find to the table below.
| Age in years | Target heart rate (bpm) | Maximum heart rate (bpm) |
| 35 | 93–157 | 185 |
| 40 | 90–153 | 180 |
| 45 | 88–149 | 175 |
| 50 | 85–145 | 170 |
| 60 | 80–136 | 160 |
Add strength training
Women are more likely to have osteoporosis than men, and 1 in 3 women over 50 will experience fractures due to the condition.
This can make strength training seem daunting and unsafe, but research shows it actually helps improve the strength and balance of women who already have osteoporosis.
For osteoporosis, strength training is one of the best things you can do. Make sure to focus on your back and hips in particular.
Research also shows strength training reduces the risk of cardiac death and cancer. It can also improve brain function in adults ages 55–66 who have mild cognitive impairment.
If you’re new to strength training or haven’t done it in a while, Michaels suggests starting with body weight or light dumbbells.
Body weight is super effective and less intimidating. Then you have the dumbbells for rows, chest flies, bicep curls, triceps extensions, etc.
It’s important to space out strength workouts, particularly if you have osteoporosis, to prevent injury.
The goal is to stress the bone and make sure to build in the recovery time for healing. If you don’t have the recovery time, you risk a stress fracture from too much, too soon. I would aim for 2 strength sessions per muscle group per week with 2 days of recovery between sessions.
Sample schedule
- Monday/Thursday: Push muscles (chest, shoulders, triceps, obliques, quads)
- Tuesday/Friday: Pull muscles (back, biceps, glutes, hamstrings)
Find something you actually like
Exercise is challenging, but it should be something you enjoy. You already have enough chores.
The most important rule with fitness is consistency. While I can tell you the techniques that are the most effective, it’s irrelevant if the person won’t show up for them regularly.
You don’t have to go all out right off the bat (or ever). If you don’t like running, signing up for a marathon may not be the best idea for you. Maybe you enjoy walking or dancing instead.
You’re more likely to stick to something you like.
We recommend people do things that are fun and that they can fit into their schedule. We know with a lot of patients, We ask them, ‘How many exercises are too many for you? Do you like to do standing up exercises [or] lying down exercises?’”
Try to schedule workouts. It’s that simple, and make them non-negotiable time.
But if you fall off the wagon for a day or two, that doesn’t mean you have to give up and just start over Monday.
Go easy on yourself. Give yourself some self-love and don’t get too upset with yourself.
Mix it up
Sometimes, a workout you’ve loved for months suddenly feels stale. Maybe you’ve plateaued on a goal, such as increasing your walking speed or losing weight, or it could be mental. Maybe you’re bored.
If it starts to feel repetitive, spice it up by adding more intensity or another element to the workout.
But remember: Slow and steady wins the race (and prevents injuries).
The key with upping intensity is to do it every 2 weeks by roughly 10 percent. For example, [try] 10 percent more weight or 10 percent more reps, or a slightly different variation that is a bit more difficult, like pushups on the floor versus pushups on an elevated platform.
We recommend listening to your body and taking note of your form.
Is it compromised, or are you able to perform the more advanced version of the exercise or the last couple of reps with good form? If not, dial it back again.
Workout with a splash
Not all workouts require you to remain land-locked.
Research has shown that high-intensity water workouts improve bone mineral density and functional fitness in postmenopausal women.
A 2018 study of mostly middle-aged women found that water aerobic activity decreased body fat and blood pressure and increased explosive strength.
The water gives you support while providing resistance. One half of you is supported and you’re pulling through the water. Swimming for anyone with osteoarthritis of the knees or backs will provide support, make you feel lighter, and make the exercise a little easier.
Say Om when you workout
Heart disease is the leading cause of death among women, and the number of women having heart attacks is on the rise.
Adding cardio and strength training to your routine can help mitigate risks, but stress also plays a role.
Yoga can help reduce stress. A 2016 study showed people with heart disease who practiced yoga for 12 weeks had lower heart rates, lower blood pressure, and higher mental health scores.
Workout with a furry friend
Need a workout buddy? If you can’t find a human to take a daily stroll with you, consider adopting a dog.
Older adults with heart disease who have dogs are more likely to be active because they have to walk their pups.
If getting a dog isn’t an option, consider volunteering at a local shelter.
Fit at any age
You don’t have to let your age be a barrier to working out.
If you have conditions that typically come with age, such as osteoporosis, you can modify your workout routine to prevent injury while helping to improve the aches and pains associated with them.
You’re more likely to stick with working out if you enjoy it, so try to find something you like and set small goals.
It’s possible to be fit and healthy no matter your age.
More Than Half of the Global Population Will Be Overweight or Obese by 2035, Report Predicts
If current trends continue, 51 percent of the world’s population will be overweight or obese by 2035, costing the world $4.32 trillion annually, according to a report released this month by the World Obesity Federation.
The World Obesity Atlas 2023, which is published annually on World Obesity Day (March 4) by the World Obesity Federation, predicts that more than 1.5 billion adults and nearly 400 million children will be obese in 2035, which is one in four people compared to one in seven people today.
When adding in people who are overweight, the number will total 4 billion, according to the organization.
Increases in obesity are rising more rapidly among children (ages five to 19 years old) than adults. Childhood obesity could more than double by 2035 compared to 2020 levels. For boys, rates are predicted to double to 208 million, and for girls, rates are anticipated to increase 125 percent to 175 million.
“This year’s Atlas is a clear warning that by failing to address obesity today, we risk serious repercussions in the future,” Prof. Louise Baur, president of the World Obesity Federation, said in the media announcement about the report. “It is particularly worrying to see obesity rates rising fastest among children and adolescents. Governments and policymakers around the world need to do all they can to avoid passing health, social and economic costs on to the younger generation. That means looking urgently at the systems and root factors that contribute to obesity and actively involving young people in the solutions. If we act together now, we have the opportunity to help billions of people in the future.”
The expected $4.32 trillion annual cost of obesity would equate to almost 3 percent of the global gross domestic product (GDP) and is comparable with the impact of COVID-19 in 2020, according to the report.
Every region will see an increase in economic impact by 2035 with the Americas (North, Central and South America) shouldering the highest costs as a proportion of GDP (3.7 percent) and the Western Pacific region facing the highest total costs (US$1.56 trillion), the report predicts.
For North, Central and South America, the rates of obesity for boys will increase from 20 percent (24 million) in 2020 to 33 percent (35 million) in 2035 while for girls it will increase from 16 percent (18 million) in 2020 to 26 percent (27 million) in 2035.
For men in the Americas, the rate of obesity will grow from 32 percent (111 million) in 2020 to 47 percent (187 million) in 2035 while the rate for women will increase from 37 percent (135 million) in 2020 to 49 percent (208 million) in 2035.
The World Obesity Federation presented its report to the United Nations on March 6 and is calling on governments to develop national action plans to battle obesity. In 2020, a panel of global obesity experts developed a framework to help guide governments. The framework calls for:
recognizing the root causes of obesity
monitoring obesity data
investing in obesity prevention
ensuring access to treatments for obesity
adopting a systems-based approach to fighting obesity
If you feel that this is problem for you, schedule a nutrition consultation today at 843-663-6900.
Why is Building Muscle Beneficial?
Building muscle can do more for your body than just increasing strength. Yes, there’s a high that comes with hitting your squat max, but the benefit runs so much deeper than those feelings of accomplishment.
Muscle Building Offers Joint Support
Our muscles offer a huge support system to our joints. They absorb a bit of the impact that radiates through our knees and hips when running, jumping, and even walking. The more muscle we have, the more force gets absorbed, saving our joints from long-term damage. Our muscles also ensure our joints move the directions they’re supposed to. When our muscles are too weak to push against an opposing force, our joints may not be able to handle the impact, causing breaks and tears. This kind of support allows us better balance, preventing those kinds of accidents before they happen.
More Muscle Building Helps to Burn More Calories
Though the difference is not as significant as many assume it to be, increasing your muscle mass also increases your metabolism, meaning you burn more calories at rest in a day. A pound of muscle burns around 13 calories a day, whereas a pound of fat tissue only burns about 4. If you’re bulking, though, you may be needing food more than this discrepancy accounts for.
That being said if you’re putting on muscle, you’re definitely working out more often, and inherently burning more calories throughout your day.
Muscle Helps Build Strong Bones
Believe it or not, putting extra pressure on our bones is actually what helps them grow. So, loading the bones with some heavy barbell squats or a kettlebell overhead press are actually helping them become more sturdy. Bone density becomes increasingly important when it comes to aging. Bone mass gradually decreases as we get older, making them more fragile and thus more susceptible to breaks, in a process known as osteoporosis. This is why you so commonly hear about Grandma’s hip breaking after a small fall from the stoop. Building muscle can help prevent these accidents from happening to you in the future.
Muscle Helps Blood Levels
Gaining strength can even help our blood composition. Our muscles use both glucose and fatty acids for fuel. This keeps our blood sugar levels down. Elevated blood sugar can cause long term effects, such as blood vessels damage and a higher risk of heart disease, stroke, and nerve problems.
Yes, Muscle Makes You Look Good
Yes, there are the obvious aesthetic benefits to adding muscle mass to your frame. Your clothes will fit better, some people might consider you more attractive, and you’ll feel more confident. Those are all big reasons that drive guys to spend hours in the gym pumping iron in the pursuit of gains. There’s no shame in making your aesthetic a reason to get in the gym – it still leads to all the other health benefits.
While there’s so many reasons to focus on muscle building, there’s more to it than just showing up to the gym, hefting some weights, and calling it a day. You’ll need to be a bit more intentional for effective muscle growth. To build muscle, you must push your muscles to the limit, then let them recover and grow stronger as they do. And to do this, you must create the proper recovery environment for them when you’re not in the gym.
This means your quest to build muscle involves a host of variables over a 24-hour period. The things you do in the gym to push your muscles to the limit count. So does the “work” you put in during the other 20 or so hours when you’re away from the gym, everything from rest to nutrition to active recovery. All of this can affect how you build muscle.
5 Problems with rapid fat loss & quick Fixes and What You Should Do Instead
THEY ARE EVERYWHERE!!! Fast fat loss and other promises of quick-fixes for building a better body. And it makes total sense.
Check out these two “headlines” Which one is most appealing?
•You can lose 10 pounds of ugly, unwanted body fat in only 7 days!
Or…
•Lose 10 pounds of body fat in 10 weeks and keep it off long-term!
The first headline — lose 10 pounds in only 7 days — tugs at your heart strings and promises an immediate solution.
The second headline — lose 10 pounds in 10 weeks — not as exciting or sexy, right? I mean come on; only lose one lousy pound per week? Pffft. That’s nothing. Why wait 10 weeks when you can follow the first approach and lose it in only 7 days?
The possibility, heck, the GUARANTEE of losing 10 lbs. in a week is WAAAAAY more exciting! We want to see the rewards for our efforts as soon as possible. We have all been programmed to want immediate results.
So, that begs the question – What’s Wrong with Quick-Fixes and Rapid Fat Loss?
So many things, actually.
It is extremely rare that we would ever recommend a quick-fix or rapid fat loss solution.
Here is why:
Problem 1: More often than not, the method required to achieve drastic fat loss & immediate results can’t be sustained long-term. The methods simply are not maintainable for most lifestyles.
What this means is the you probably will achieve results if you follow the plan, but most won’t be able to maintain the training style or results long-term. Stop trying to do it all at once! At some point, even with the best of intentions, you stop the diet/program and then regain the weight back because the training regimen was too impractical.
This applies to many (if not all) diets and “hardcore” fitness programs that promise rapid transformation and require, in some cases, 1-2 hours of gym time per day, most days per week.
Plenty of people have achieved amazing, almost unbelievable, results while following such programs, but once they discontinue it, they find themselves right back where they started…or in worse condition.
And this, folks, is the beginning of a vicious cycle. This is why:
Go on a new diet / exercise plan -> Lose some weight (yay!) -> Realize the diet is too strict or the training plan is too tough -> Give up -> Regain lost fat, and then some -> Experience guilt from “failing” -> Fall further into a funk, eating – whatever, working out – never, because, I mean, what’s the point anyway -> Experience MORE guilt -> Go on a NEW diet/training plan . . . repeat the whole thing over again. And again. And, again…see where I am going with this?!?
If you are tired of this seemingly endless cycle, CONTACT US today! We will help you get results that last!
Problem 2: The plan is too stressful and complicated, so you give up almost immediately.
This leaves the you feeling like a total failure since you couldn’t adhere to the program. While some people can stick to a rigid diet or workout program for a few weeks or even months, some even longer, MOST abandon the routine after only a couple of weeks, if not sooner.
We’re sure you’ve had friends who started a new diet or workout program and quickly gave up, or maybe you’ve experienced this personally. Asking people to do something drastically different than what they’re currently doing is a recipe for disaster. Key word being, “drastically.” Change is good. And some people may need/want a lifestyle overhaul, but it should be done over time, not in a matter of months, or worse yet, weeks.
It’s not practical to ask someone who doesn’t eat very well to follow a rigid eating plan combined with other “rules”, meal combinations, and other guidelines and a new intense, overcomplicated training plan.
It is also not realistic to expect a busy individual to work out every single day of the week, multiple times per day, at a crazy high intensity.
Most people begin these programs/diets with the best of intentions. They’re motivated and determined to finally lose the excess fat they’ve accumulated. They are willing to do WHATEVER it takes…except PUT IN THE TIME necessary to achieve the desired results in a safe, lasting way. Patience and dedication to the process are SO important. And, when their life revolves around a super intense program and the stress becomes too much, they quit.
Now, they (you) are left thinking, “Great, I’ve failed again. I’ll never lose the weight.”
They’re left discouraged, frustrated, and believing that building a better looking and healthier body is way too complicated (but it’s really not) and something they’ll never accomplish.
Problem 3: You always expect rapid fat loss and refuse to settle for anything less than immediate results
Thank you pretty much every online fitness guru and fitness celebrity! If you didn’t read that last sentence with extreme sarcasm, please go back and read it again…I will wait. When scrolling any of the social media platforms, you are no doubt, inundated with promises of rapid weight-loss programs or nutrition plans. You know the ones – “Lose 30 pounds in 30 days!” Or, “Get a 6 pack in just 6 minutes a day!” The list goes on and on, but I think you get the point.
Let’s just assume that any or even ALL of those claims hold up and you are able to see the promised results. What happens next? What happens upon completion of any of those magical programs? Well, most of the time, the participant finds out how difficult, or even impossible, it is to maintain or continue to see such results. Then comes the frustration, anger, and feeling like a failure.
Rapid fat loss programs or quick-fixes get you addicted to very noticeable, drastic results to the point that you expect and accept nothing less.
You end up frustrated and disappointed when you should be celebrating every victory, no matter how seemingly small.
Problem 4: Quick-Fix programs don’t teach you how to achieve and maintain results long-term
This is critical. Because most quick-fix programs are very rigid, this teaches you nothing about building and maintaining lifelong habits. You are simply checking off exercises as you complete them like it is nothing more than a “to-do list.”
My job as a trainer and coach is to help guide my members in developing a lifestyle they can sustain long-term. Our philosophy at 8 ONE 8 is designed to be simple, yet effective, and our training and teaching is designed to energize, inspire, and get LONG TERM, LASTING results at all levels.
Problem 5: Can lead to obsessive compulsive or disordered eating habits
This tends to be the case with rapid fat loss diets and programs. What you will find with these programs is usually a severe caloric deficit, strictly limiting or eliminating certain food groups, and other rigid rules that must be followed.
These strict rules, and especially the elimination of certain foods and food groups, is a recipe for disaster for a lot of people. It is so hard to follow these “diet” plans without wavering, that if you slip (and most will, a time or two) you find it very difficult to get back on track. If you are able to overcome a slip, you may overcompensate and self-impose even more restrictive (dangerous) eating habits to “get back on track.” This is the kind of destructive pattern that can eventually lead to obsessive compulsive or disordered eating habits. We recommend a more well-rounded solution to improving your eating habits.
It’s time to ditch-quick fix diets, break free from binge eating, and be rid of obsessive eating habits for good.
So, what now?
Step One — Ditch the quick-fix mindset
Don’t search for some “holy grail” method or strive to achieve your results overnight.
Yes, drastic, immediate results are possible. But as we have outlined, there are plenty of negatives to a quick-fix approach. My advice: Choose the option that will encourage, and assist you in achieving, sustainable, lasting results.
Step Two — Think both short- and long-term
I’m sure the “think short-term” part is confusing since I just told you to ditch the quick-fix mindset, so allow me to clarify. Think short-term in regards to the process itself. Learn to enjoy the journey.
Don’t become obsessed with your goal (e.g. losing 20 pounds of fat, wearing smaller clothes, etc.) that you forget about today.
Be proud of everything you accomplish. Whether it’s trying a new, delicious food, going to the gym for a great workout, or saying something kind about your body. Celebrate every victory, no matter how small.
Likewise, you need to think long-term. Your journey to build, and maintain, the body you want shouldn’t be about “looking great for swimsuit season” and nothing else. Your goal should be to develop sustainable habits that not only allow you to achieve your goal, but maintain it long-term.
Sustainable, lifelong habits will save you a lot of unnecessary stress and frustration that comes from following quick-fix solutions.
Step Three — Keep it simple
Again, it doesn’t matter what goal you have, you should keep everything simple – not to be confused with “easy.” The process won’t be easy. You will have to push yourself and step outside your comfort zone. However, reaching your health, performance, and physique goals doesn’t need to be complicated.
Focus on the few, important things that will lead you closer to your goals and ignore the minor details. Focus on the tried and true strategies, movements, and principles that have been proven time and again to garner results. Remember the saying, “if it sounds too good to be true, it probably is.”
Make one small, easy change at a time if necessary. Master that change, then make another one.
By keeping things simple you’ll continue to make progress, build momentum, and set yourself up for success.
Step Four — We can’t stress this step enough – Accept that the results may come at a slower than expected rate
If you follow a program or adjust your eating habits in a way that’s simple and sustainable, results will most likely come at a much slower rate than if you were to follow a quick fix, rapid fat loss, program – AND THAT IS OK!!
Slower results, are, after all, RESULTS and should NOT discourage you.
This is why we encourage you to have a short-term mindset and enjoy the journey itself. When you’re enjoying the process instead of going through the motions just to achieve the results, you’ll have fun, discover your true potential, learn a lot, and become the best possible version of yourself.
Remember — the goal is not simply to build the body you want, but rather, build it AND be able to sustain it.
Keep things simple.
Be consistent.
Enjoy the journey.
Become the best possible version of yourself.
How to stay connected with Your Family in a Busy World
If you feel like you’ve hardly seen your kids since the school year started and you’re not staying connected, you’re not alone. Americans are way too busy – from childhood onward, we’re always running around, packing in as many after school activities, work-related meetings, and social engagements as possible. It’s a problem so pervasive that it has a name: time scarcity.
Families feel time scarcity keenly after school starts in September, when children’s schedules explode with engagements. But all hope for close ties isn’t lost; there are ways to stay connected with your spouse and kids, even in an increasingly busy world. Here are some ideas from counselors, teachers, and psychologists who claim to have mastered the art.
Remember your Rituals
Rituals make up the backbone of individual families and society at large. Most people wouldn’t dream of abandoning their holiday traditions, so why forgo the smaller rituals that bring families together? Whether it’s sitting down to eat dinner together, having a family movie night, or taking a family trip together once a month, make sure these traditions aren’t cancelled. If your family doesn’t have many rituals, a great way to connect is to start some.
Make Every Moment Count
As cliché as it sounds, when you don’t have much time together, it’s crucial to be present for every minute of it. If you have a rare half hour at home with one of your kids, make a point to spend it in the same room and try to start a conversation. If you squeeze in a romantic dinner with your spouse, turn off your phones before the food comes. Listening to each other without distractions will strengthen your relationship.
Hug It Out
Physical contact is vital for closeness. When you get the chance, hug your kids, hold hands with your spouse, and do physical activities as a family, like hiking, biking, or even playing group sports. It’s been scientifically proven that physical closeness leads to emotional closeness, if you’re low on time, take advantage of that shortcut.
Stay Connected by Exercising Together
Remember family health is as important as physical and mental health. Participating in physical activities such as sports, running, biking, hiking, camping and others is a great way to get out of the house and bond over the adventures that these activities may procure. A little healthy competition is also good way to bond
Remember, Exercise is Medicine!
How to Get to Work Pain-Free
Many of our patients that we see for neck pain, headaches, and low back pain experience increased pain after a long commute to work. Perhaps you can relate with this and feel stiff and sore before your day even begins due to your drive to the office.
Incorporating this commuter’s guide’s 4 exercises into your daily commute while at a stop light or even while sitting in traffic will make a huge difference in the way you feel before and after work. You will find yourself becoming more conscious of your posture throughout the day and feel a little less stressed during the commute.
SCAPULAR RETRACTION (Repeat 15 Times)
This exercise promotes better posture and positions your shoulders in their happy place during your commute.
- All you need to do for this exercise is pinch your shoulder blades together. Make sure not to shrug your shoulders as you do this.
CHIN TUCKS (Repeat 10 Times)
This exercise helps prevent neck pain and improve posture while commuting.
- This best way to do this exercise is to try to make a double chin while pushing the back of your head into your headrest.
ABDONMINAL BRACES (Hold 5 Sec, Repeat 5 Times)
- Start by making sure you are sitting up straight. The pull your belly button in while visualizing it touching the back of your seat.
- You want to make sure you breathe while pulling your belly button in. Do not hold your breath through this exercise.
Remember, exercise is medicine!
