Exercise Videos Coming Soon!

May 2008 Core Conditioning Group Training

Here’s the Core Conditioning training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical “gym” workout…put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power-endurance. Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up/Movement Prep (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Ab Roller
Swiss Ball Back Extension
Quadruped Ipsilateral
Draw In Unsupported March
Cable PNF Lift
Side Bridge (both)

Explosive / Balance Circuit (same sets/time)
DB Push Press
Forward/Reverse Mini Band Walk (Abduction)
Mini Hurdle Skip (forward/reverse)
Zig Zag Hop & Stick
Push Up Clap or Pivot Push Up
Bodyblade PNF w/SL Balance

Agility / Lift Circuit (same sets/time)
Miniband Lateral Shuffle
Single Leg RDL Contralateral
Quad Patterns (1-2’s & 3-4’s)
FreeMotion Push-Pull
Cone Star Drill
DB Lunge w/Press & Knee Punch

Active-Isolated Stretching Cool Down (5-10 minutes)
Strength/Agility Circuit
Bear Crawl/Crab Walk
Agility Ladder 2 Step Backward Run
Valslide Push Up
Fan Drill Cones
Split Squat & Cable Row
Clock Drill Cones

Perform exercises with perfect posture and landing technique prior to progressing to more difficult variations. If you can’t do it slow and controlled…you can’t do it fast and heavy! Simple as that.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

8 Habits, 8 Weeks, 8% Body Fat Part 3

Part 3 of 8

Begin the Journey to Health Before the New Year
Read Part 1 (click here)
Read Part 2 (click here)

Week 3. Where are we? Christmas is just around the corner and holiday parties certainly abound. Stay on the path. If you can stick to the habits we’ve discussed thus far 70-80% of the time and begin to implement the next during this time of the year…you can do it ANY and all times of the year. Stay focused on the reality that what we are working toward are habits. Perfection will not occur and need not occur…especially at the get-go. Work at it. Screw up. Get back on the wagon and get the horses moving forward again.
Disclaimer: If you haven’t read and implement Parts 1 and 2, do it. A poorly executed plan will not allow you to hit 8% sooner (I know you were thinking about it, so we might as well admit it).

Reminders: Have you measured? Stick with Bodyfat and Circumference measurements (or how you’re fitting into your clothes). Weight is fine as an adjunct only. Does really give us a great picture of bodyfat loss since it’s such a fluctuating variable based too many other factors.

Weight may not change much but inches and bodyfat can still be lost.

Food Habit #3: Eat Fat, Carbohydrates and Protein Every Meal
There are many other perspectives on this issue. Some recommend eating all your carbs separate from you protein. Some recommend cutting out certain carbs (such as simple sugars in all forms). Some recommend cutting out certain macronutrients (usually carbohydrates) completely and perhaps for good.

Can’t agree with that. Don’t like it.

When working with a nutritionist or dietician, making some of these adjustments can be beneficial and fit well into an overall wellness program. However, when working on nutrition by oneself, I find this plan usually backfires. Aside from the fact that implementing healthy habits don’t really happen naturally or well in those types of plans, it’s often difficult to progress from a program like those (or many typical popularized diets) into a long-term, healthy nutrition plan. Why? Because all one is learned are quick weight loss techniques and not necessarily foundational weight management techniques. Forming those habits are not only beneficial but the KEY to long term success (which is really what we’re looking for). I submit to you that getting weight off fast and then gaining it back faster is probably not what you’re looking for. Am I right on that deal? Then the habits are what you need. And, it’s what most people lack or struggle with.

Finally, think back to the gas tank analogy we used last week. Now that you’ve got fuel available, the second part of the equation is making sure that you have the right fuel mixture. Anyone who’s familiar with cars will tell you the value of good, pure fuel and how important the correct mixture is. Same deal with recipes. Leave an ingredient out…problems. Makes a different food. Or…have the correct ingredients but incorrect amounts…problems. Perhaps the correct food but very different flavor.

Why?
-Helps you feel more satiated (full/satisfied) sooner and on less calories
(Sidenote: this is where “non-fat” foods fail)
No Fat + All Carbs = Eat Forever + Never Get Full (you know the rest)
-Get more nutrients in less food
-Metabolism/energy stay higher all day long
-No big energy dips or unnecessary energy surges (blood sugar stays better regulated)
-The Glycemic Index/Load response is lessened since Carbs are combined with other foods
-Easier to make better food choices
-Tougher to overeat

How?
-Eat >10 grams Protein / <30>9 grams Fat…for EVERY meal and snack
-Begin to check food labels and utilize
For foods you are uncertain of, utilize www.nutritionpedia.com or the USDA/ARS site to search the nutrients.
Another method you can utilize is the size of you hand. A palm-size circumference and thickness is about 20 grams. So, slight more for Carbs and at least half of that for Protein.
-Put food combinations together that will compliment one another and to give you this outcome (here are some examples)
*Half Turkey Sandwich (light “insides”)
*2 Eggs with Yolks + 1 slice whole grain bread (no butter)
*Light yogurt + 1 Tbsp. natural peanut butter
*“Open face” sandwich with meat, veggies, light mayo
*AdvoCare Meal Replacement Shake
*AdvoCare Bars (many varieties)
*1⁄2 Cup Brown Rice (cooked) + 3 oz. chicken
*1⁄2 Cup oatmeal (no milk, butter, or sugar) + 1 scoop of Muscle Gain Powder
*3 oz. tuna fish (no oil) + 6 small whole grain crackers
*3 oz. ground turkey meat + 1⁄2 cup whole grain pasta
*25 raw almonds + small piece of fruit
*3 oz. salmon
*1 Apple + 2 Tbsp. natural peanut butter
*3 oz chicken + 1⁄2 cup grapes
*2 hard boiled eggs + low-fat mayo + mustard + 1 piece whole grain bread

Carbohydrate Options
Broccoli, onions, chickpeas, peppers, lentils, whole wheat bread, long grain or brown rice, corn, sweet potatoes.
Protein Options
Grass-fed lean beef, skinless chicken breast, lean turkey, low fat Greek yogurt, salmon/tuna, mackerel/herring, free range omega-3 eggs, protein powder, skim milk edamame/tofu/miso.
Fat Options
Olives, virgin olive oil, fish oil supplements, avocados, flaxseed, almonds, cashews, sunflower seeds, natural peanut butter.
Plan ahead. Now that you’re in the habit of planning for snack, begin making the combination adjustments.

Supplement Habit #3: Advocare Bars or Muscle Gain Shake

One of the difficulties we currently find with our food choices is due to lives on the go. Though I



certainly don’t advocate busy lives (and would encourage most of us to slow down), the fact that they exist makes it tough to eat well throughout the day. Having some snacks on hand at all times that are going to positively contribute to balanced meals is a powerful and effective tool to long term weight management, high energy levels and long term health.

Lastly, having a product like Muscle Gain on hand can be a not only increase clean protein into your diet, but also be a great ingredient to foods (pancakes, waffles, muffins, smoothies, post-exercise shakes) you normally ingest by increasing the quality and balance of the food (see the Recipes section of the blog).

Example Day/Week 3
6:30am Slam/MNS Packet
7am 2 Eggs with Yolks + 1 slice whole grain bread (no butter)
or
Meal Replacment Shake w/MNS Packets
9am 1 Apple & 2 Tbsp. Natural Peanut Butter
or
Snack Bar
11:30am MNS Packets
12pm “Open face” sandwich with meat, veggies, light mayo
or
Meal Replacment Shake (only if not used for Bfast)
2pm 25 raw almonds & small piece of fruit
5pm Muscle Gain Shake blend with Banana and Ice (after workout)
7pm 3 oz. Ground Turkey Meat & 1⁄2 cup Whole Grain Pasta
Water Throughout!

*For those that would like to save between 20-40% on my nutrition products, I have the following offers available (put your order together and then sign up for your membership upon checkout):

1. 20% off all products for life with a membership
2. 25% off a $500+ order (and receive 25% off all future orders) (click here to begin)
3. 30% off a $1500+ order (and receive 30% off all future orders) (click here to begin)
4. 30% off a $3000+ order (and receive 40% off all future orders) BEST VALUE (click here to begin)

References:
Donelly, Jenny. “Commit 2 Fit.” 2006.

hpnutrition.wordpress.com

8 Habits, 8 Weeks, 8% Body Fat Part 2

Begin the Journey to Health Before the New Year
Part 2 of 8


Read Part 1/8 (click here)

Welcome back! Hopefully Thanksgiving week didn’t set you back too far. Remember, the goal is NOT to be perfect. The goal is to be consistent with the basics about 70-80% of the time. If you do that…you’re pretty much there. However, remember that if you had a rough Thanksgiving week, the second most important part of the moving forward and progressing in this area of your life (and in most areas) is to get back on track as soon as possible. The longer we’re off track, the harder it gets to refocus.

That being said, I gave you one extra week to focus on the Week 1 Habit. So hopefully you’ve got that thing dialed in.

As a quick disclaimer, if this is the first article you’ve read and are thinking of jumping into this program on Week 2…don’t. Go back up above, click on the link to get you started on Week 1 and make sure to read that thing. I can’t tell you how important it is that you understand not only the appropriate progression of this program, but also why in the world I present it this way and what you should expect. If you’re looking for quick weight loss…don’t do this program. It won’t work for you and you’re going to give up.

Now, for those of you that are ready for Week 2, here we go!

Quick FYI, if you haven’t taken any measurements yet…do it. If you have access to a Body Fat measuring device (i.e. skinfold calipers, the BodPod, etc.), that’s the best choice. Otherwise, be sure to do some girth measurements (with a tape measure) at key locations:
Neck
Chest (at the largest point)
Arms (at the top of the bicep)
Abs (at the belly botton)
Hips (at the largest point)
Thigh (midway between the knee cap and where the thigh bends at the hip)
Calf (at the largets point)
**If you need a more specific guide, take a look at this website for help.

More accurate measurements help give us a better understanding of the outcomes, so don’t overlook accuracy!!!

First, how’d it go during week one? The hope is that toward the end of the week your body began adjusting to the new type and quantity of fluid intake and perhaps you even began to intake more water. NOW…if you have been right on par with that water intake and you are still runnin’ like a track star to the restroom every 30 minutes, it’s time to make some adjustments! Everybody is different. So, if the Bodyweight/2 = Oz. H2O/day is too much for you…decrease it! The goal is to find that fluid consumption that will help maximize your metabolism. So if you need less, back off 5-10 ounces for a week and see what happens. On the flipside, if you sweat a lot you may need to add 5-10 ounces to your overall intake.

Food Habit #2: Eat 5-6 Meals/Day

This will essentially mean that you are eating approximately every 2-3 hours all day long. Ideally, not before 2 hours and not after 3 hours. It also means that in order for you to make this happen you need to start the process with breakfast (what a novel idea, I know) within 60 minutes of your waking up.

Why? It’s pretty simple, really:
-You’ll burn more calories
-You’ll eat less
-You’ll make better decisions

Your body works like a car (sort of). If you run your fuel tank on empty all the time, your body is going to do its best to conserve fuel…just like you do when your on the “E” and your red gas light is flashing at you in your car. You coast, you try to make the green lights, you don’t speed up too quick, etc. It’s the same deal in your body. As my old auto shop teacher used to say, we’ve got “dumby gauge” in us just like our cars do. That red light on your car that flashes at you when you’re low on fuel is a one of them. God put them in our bodies too. If we don’t eat and keep trying to go, our body’s dumby gauge kicks in and conserves fuel so we can keep moving. Seems basic, and it really is. No fuel…you keep asking your body to put out energy…dumby gauge says, “Nope” and turns off the fuel. Since it has no idea when you’re giving it fuel again, it’s got to conserve.

Essentially, you’ve put your body into a hormonal and metabolic fat storing phase. Oops.

This is essentially the concept that all the magazines are selling you when they say, “Eat more, Lose Weight!” Although the idea is fundamentally sound, there is obviously a point when this breaks down. You can’t simply eat more and still lose. Why not?…keep reading.

Now, most of you are probably familiar with the idea that basic weight loss (or gain) comes from an imbalance of calories in and calories out.


Weight Loss = Calories Out > Calories In
Weight Gain = Calories Out < maintenance =" Calories">


There’s a little room for play in there where you can be above or below and have your body maintain, but not a lot (and everybody’s metabolic window of error is different). Also, it’s important to realize that weight gain and weight loss can come from negative sources if you don’t do it well (weight gain from fat; weight loss from muscle or water).

Now, here’s the kicker, if you don’t follow Food Habit #2, the Calories In vs. Calories Out Theory WILL NOT WORK.

Here’s what the research tells us:
Person 1 needs 2,100 calories/day to maintain weight
This person eats all 2,100 calories in one meal
Weight gain occurs
Person 2 needs 2,100 calories/day to maintain weight
This person eats 6 meals of 350 calories each spread out by 2-3 hours
Weight is maintained

Why? Same needs. Same caloric intake. What’s the deal?


Dumby gauge kicked in. Person 1 gradually encouraged his body to store those 2,100 calories and slow down his metabolism because his body began adapting to the one meal/day. As such, the metabolism slowed down and stored more fuel since it knew there was no more coming for another 23 hours. It’s simply a preservation issue (by the way, this is how sumo wrestlers gain weight: don’t eat for about 10 hours, have a couple small meals, and then binge in the evening).

If fuel is introduced to the body every 2-3 hours, the metabolism is stoked and the caloric fire keeps burning. What’s further, if you eat on a more regular basis your body will consistently have more energy. More energy equates to better thinking. Better thinking means better food decisions. So, you’ve got that workin’ for you, too.

Common response I get:
“I don’t want to eat breakfast because I get hungry sooner.”

Gee, really? Of course you do. It’s because you’re burning more calories so your body wants more. In the long run this works better (as I mentioned above). What most don’t realize is that if they go the other route and wait as long as possible to eat—fueling their bodies on Super Grande Café Lattés—is that by the time they get to lunch, their bodies are so painfully hungry that they end up making poor decisions giving their bodies food that is high in sugar and energy (fat) to try to regain some balance. The outcome? They ate more in that one binging meal than they would have in 2 or 3 small meals if they did it the other way.

How?
-Start off with breakfast within 60 minutes upon waking.
-Plan ahead (you have to think a bit at the beginning). Where will you be? Do you need to bring food or snacks with you?
-Eat every 2-3 hours throughout the day.
-Try to make some health choices, but focus more on the timing than anything.

Supplement Habit #2: Add MNS Appetite Control, Max Energy, or MNS Max 3
Why? One of the common reasons for weight gain is lack of appropriate nutrients or even lack of helpful nutrients that keep metabolism up and fill in the gaps.

Which one is best for me?
MNS Appetite Control: great for keeping cravings down and providing a little bit of energy (usually favored over Max Energy for women).

MNS Max Energy: gives more energy and provides a little bit of appetite control.

MNS Max 3: an in-between product that also provides a more complete nutrition profile to aid in weight management (usually favored over Max Energy for most women).


How?
Click on the links below to get your 2-week supply (1 container lasts 2 weeks).


Your Task: Focus on Eating Every 2-3 hours, continuing Water consumption and adding an MNS product (you may continue with Spark/V-16/SLAM and Meal Replacement Shake).

Example Day/Week 2
Slam/MNS Packet 30 min. before breakfast
7am Real Food Breakfast or Meal Replacment Shake w/MNS Packets
9am Snack
MNS Packets 30 min. before lunch
12pm Real Food Lunch or Meal Replacment Shake (only if not used for Bfast)
2pm Real Food Snack
5pm Real Food Dinner
8pm Real Food Snack
Water Throughout!


*For those that would like to save between 20-40% on my nutrition products, I have the following offers available (put your order together and then sign up for your membership upon checkout):

1. 20% off all products for life with a membership
2. 25% off a $500+ order (and receive 25% off all future orders) (click here to begin)
3. 30% off a $1500+ order (and receive 30% off all future orders) (click here to begin)
4. 30% off a $3000+ order (and receive 40% off all future orders) BEST VALUE (click here to begin)

References:
Donelly, Jenny. “Commit 2 Fit.” 2006.


Fads Drive Me Nuts

written for CBN.org
By Chris Ecklund, MA, CSCS

No Carb Diets
CrossFit
The 300 Workout
Juice Diets
The “Lose 12 pounds in 5 Days” Diet
Low rise jeans, baggy jeans, skinny jeans
Tattoos

The next infomercial…?

Those that know me could have probably guessed it and are happy I’m admitting to it. I don’t know that there is anything I possess that would qualify as “trendy.” I just can’t do it. It kills me to buy stuff that I know will go out of style or be worthless in a year or less. My shorts aren’t too long, too short, too baggy, too tight… Call me cheap. Call me getting old. Whatever. It’s probably all true. I’ll accept all of the accusations.

I’ve been in the fitness and Strength & Conditioning industry long enough to see that fads and trends just keep making their way into mainstream thought. What’s more frustrating than that is the fact that many of them are just re-packaged trends of what came through about 10-20 years ago.

Here’s a little prophetic statement for you:
High Carbohydrate diets will once again become popularized as the key to health and wellness within the next 10 years.

I have no idea exactly how or why it will happen, but that’s my prediction. It’ll be quite humorous to see us go from a Carb-hating to Carb-loving society within 10 years. But I figure we’re already half way there, so…?

Doesn’t matter what we’re talking about in the industry, we just keep seeing the patterns repeat. The two most frustrating parts of these fads or trends are:

1. They usually claim to be the answer for everyone (no matter what the age, gender, goals, or history).
2. They are often based on a little bit of research that is blown out of proportion.

Now I know that often blogs are a place where people can safely (but inappropriately) bash others or other’s thoughts. So before any CrossFit counterparts get up in arms about where I’m going, let me say that it is not my intention to do so. I would simply like to offer some thoughts that will help bring some perspective and balance to the forefront.

Fads and trends (especially in the fitness realms) are truly a frustration to me primarily for the 2 reasons I mentioned above, but also because they only last for a few months (to a couple years) and then they’re gone. After that we often never hear of them again or perhaps figure out a way to reinvent them when we get bored of everything we’ve been doing in about a decade. I

It begs the question…”Then how could they have been ‘the best’?”


The vicious cycle I see that ensues is:

1. Excitement about the “best new thing.”
2. Buy or engage in “the best new thing” until it stops working or we get bored to death.
3. Look for the “best NEW new thing.”

Of the research I read and colleagues who I respect and follow, there is a significant theme that continues to arise which has no relevance in the world of fads and trends…GOAL ANALYSIS and PROGRESSION.

Improving oneself takes time, effort, focus, consistency, and some planning. None of these are pretty or flashy…which is why they don’t sell. But here’s a surprise: they work. And that’s why I often have (and hear about others) clients come to me telling me nightmare stories about pain and injuries that happened when they tried a product or program that wasn’t right for them—but was the “best new thing”—(or best case scenario…stories about program or trainers that didn’t work)

On CrossFit…it’s popular right now so I often have to deal with the questions. Here’s where I’m at right now. I think there are some really intelligent people following some great research and applied science who are involved in CrossFit. And—just like many other personal trainers in clubs out there—there are also many people who are simply jumping in with both feet who are not well educated trying to get on the bandwagon of excitement. The scary part is that CrossFit is a high intensity type of program with highly complex lifts and very little program design progression (from what I can tell).

To me…
High Intensity + Highly Complex Lifts + Little Program Design Progression = Recipe for Disaster

I don’t dislike everything about it. Like I said, some great people in there doing some good things. However, if the trainers aren’t well educated it can be seriously problematic. Second, it simply is not the best program for everyone. It can’t be. No one program is (nor is the lack of any program). If any program or product that says they are “the best” for everyone, I’d be highly skeptical if I was you. I just don’t think they exist.

Moving further, the Perfect Push Up—for example—isn’t perfect either. Quite frankly, if something encourages you to move and it does so in an appropriately progressive manner, fine…it might be worth the money. But let’s be clear about something:

No program or exercise is the “best program” or “best exercise” forever. It can’t be. Bodies adapt and bodies need change. Why?
To avoid plateaus
To avoid injury
To avoid boredom

But…not having a program (and doing things haphazardly) is not an intelligent approach for the long haul either.

Be smart about your training. Be intelligent about your purchases.

Client Spotlight: Jane Covert-Lannon

I began working out because I had broken my kneecap and after three bouts of physical therapy, still hadn’t gotten to the strength I had had prior to the accident. I also was concerned about falling again, and felt myself becoming tentative and not confident in my movements. I knew I needed strength training and core strength workouts in order to regain my confidence.

When I began working out with Chris in April 2008, I was about 40 pounds overweight, very weak in my upper body and very tentative in my movements. Being in my early 50’s I knew that this did not bode well for me and I knew I had to do something about it.

The training we have done has been core strength, agility, cardio and stretching. In addition, Chris knows where each of my weak areas are and modifies the exercises so I won’t get injured. I have not been injured once in the eight months I have worked out with Chris.

The exercise has been an enormous help to me. I have lost four sizes and approximately 20 pounds. I have an amazing amount of energy and am no longer tentative or concerned about falling. I have been able to do more exercises and for a longer time than I have done in a very long time. The workouts have given me a new lease on life!

My workouts with Chris have been such a gift to me. I have belonged to clubs, and even done a weight training program at a local hospital. The weight training program was good, but it was too expensive to continue and I didn’t get the personal attention I get with Chris. The clubs are very crowded and typically you must be self motivated to get the results I have achieved. I am self motivated, but when it comes to weight training, I am a firm believer that everyone needs someone to monitor and encourage their training in order to achieve optimal results.

Chris watches you to make sure you are doing things right and pushes you when he knows you can do more. He also encourages you when he senses that you are tired. As importantly as all of the above, his classes are affordable, so that you can continue them without breaking the bank account.

My investment in Prevail Conditioning and Chris has been an investment in me and my good health and well being. It is truly the best investment I’ve made in a very long time!

Prevail Conditioning