6 Key Strategies to Unlock Your Fitness Goals

Most of us want to look and feel good when we wake up in the morning.  We want to age gracefully, and we don't want to stop doing the physical activities that we love because of pain or limitations in our mobility.  We know that in order for this to happen we need to move our bodies, but we also know that as we age we must exercise in an intelligent way.  This helps reduce the chance of injury and maximize the health benefits of fitness.  So how do we go about getting on an exercise routine/program that is not only beneficial for building muscle and cardiovascular fitness but also helps to prevent injuries?

The answer to this question can become extremely complex.  If you prefer to spend your time/energy elsewhere you can hire a knowledgeable personal trainer who can design a program for you.  Or, you can join a CrossFit type of gym with knowledgeable trainers who do the programming for you and can help you achieve your fitness goals.  However, for those of you who want to go about this on your own, here are 6 tips that can make this process a little easier and get you going in the right direction. 

1.    Get to know your body.  What is your body type? Are you tall and skinny and have a hard time building muscle (ectomorph)?  Are you athletically built and gain muscle quickly (mesomorph); or are you generally soft and round and gain weight easily (endomorph)? 

2.    Train for the body type that you want.  It’s important to have a vision of what you want your body to took like and match your training program to build that body from the ground up.  For example, if you are an endomorph and want to look more like a mesomorph then you have to spend more time doing high intensity exercises and interval cardio training to cut the calories and then build the muscle.

3.    Determine your fitness goals.  Are you trying to gain muscle and/or lose weight? Are you training for a marathon or triathlon?  Are you working out to be able to minimize injuries during your weekly game of basketball or softball?  Or are you just trying to maintain your general fitness level and muscle composition?  Make sure that you keep the answers to these questions in mind when designing your exercise routine. 

4.    Determine your weak points or prior injuries.  Depending on the amount and/or types of injuries you’ve had, this may determine how much you can push yourself in a given exercise, the modifications you might want to take, or if you may want to begin or end some of your routines with some specific rehabilitation exercises.  For example, if you have a history of knee issues (such as a torn meniscus) you may want to avoid certain exercises like deep squatting (instead just go to 90 degrees), long runs on concrete, or “pigeon pose” during yoga.  Another potential factor to consider is what you do for a living.  For example, if you’re a drummer and spend many hours sitting, you’re most likely going to have very tight gluteus and back muscles, chronically shortened hip flexors and overly tight pectoral muscles.   Therefore, it would not make biomechanical sense to make your primary exercise a seated exercise like cycling.  Also, due to the over use of the pectorals, make sure you do exercises that strengthen the postural muscles (i.e. Rhomboids, middle and lower traps) with an exercise like the standing row with bands.

5.    Use a variety of exercises when making your fitness plan.  Just like you should include a diet with a wide variety of nutrients, having variety when it comes to your training is also beneficial.  Not only will this be better for your body but it will also make it so you don't get bored, burn out, or overdevelop certain muscle groups.  An issue I see sometimes is certain people become obsessed with one type of exercise like cycling and they only do that 6 to 7 days per week.  Unfortunately, sometimes this can lead to one muscle group being over dominant over another, which can then compromise or destabilize your joints.  In this case, the quads often become over dominant compared to the hamstrings leading to knee instability and a higher chance of potentially tearing cartilage or a ligament i.e. your ACL. [1][2]

6.     Write out your fitness plan week by week and stick to it.  Write down the specific workouts on your schedule and commit to them.  For example, if your goal is to workout 4 days per week for general fitness and you have a history of ankle injuries, your plan can look something like the following: Sunday- high intensity weight training with core strengthening for 1 hour, Monday- day off, Tuesday- 1 hour Spin class, Wednesday 3-4 mile hike with 10 minutes of ankle strengthening using resistance bands, Thursday- day off, Friday-1 hour yoga class with an extra focus on one-legged balancing poses to strengthen feet and ankles, and Saturday- day off.  Unfortunately, many people don't prioritize their workouts and then end up canceling last minute because something “more important” comes up. 

On a final note, everyone is born with his or her own unique genetic makeup and body type.  If you were born with an endomorphic body type and want to have a lean muscular body then you may have to work twice or three times as hard as someone with a mesomorphic frame.  However, if you carefully construct your exercise plan with the aforementioned information in mind and maintain an appropriate dietary plan, it may be possible to achieve your fitness goals. 

Resources:

[1] Gelula, Melisse. “Does Spinning Lead to Bulky Quads?” Well+Good, 12 July 2012, www.wellandgood.com/good-advice/does-spinning-lead-to-bulky-quads/slide/3/.

 [2]www.myontec.com/monitorin-uadriceps-vs-hamstrins-ratio-and-muscle-relaation-level-with-mbody/.

The Importance Of Musculoskeletal Maintenance Care

In today’s Western society, we cannot function without the use of our machines i.e. cell phones, computers and personal cars. Thus, we spend tons of time and money maintaining and repairing these vital gadgets in order to function and thrive in the world.  Some say the body is like a complicated machine.  But we don't do as good of a job in remembering to maintain our own health and wellbeing as we do with our belongings.  We all want to feel good in our bodies but most people do not take the necessary steps to make this possible.  The common thinking to living a well-balanced lifestyle is exercise and a healthy diet.  While I agree, as these two things are extremely important, we need to also spend some time on musculoskeletal maintenance care.  This provides support and allows for better movement in our bodies while preventing chronic injuries and pain. 

Unfortunately, popping anti-inflammatory and pain pills or using muscle relaxers before or after a workout is not musculoskeletal maintenance care.  These do not address the cause of the problem – they simply reduce the intensity of the pain and act as a Band Aid to the injury.  If the cause of the problem is not addressed, over time it will result in chronic pain or sudden acute failure of a ligament, tendon, or muscle.  This may require a surgical intervention and months of recovery. 

What is musculoskeletal maintenance care?

Musculoskeletal maintenance care consists of two parts: at home recovery and assisted recovery. The amount of time, money, and energy you should be spending on each has to do with any pre-existing conditions and how much you use and abuse your body on a regular basis.  The more injuries you have, the more your body has had to overcompensate.  Scar tissue builds up around the injured sites over time and unless you’ve worked really hard to rehabilitate each site then this scar tissue will make you more susceptible to further injuries and compensation. 

At Home Recovery:

This includes stretching, foam rolling (I recommend the Trigger Point foam roller), mobility work (see below for one of my favorite shoulder mobilizations), as well as ice and heat for increased circulation.  For areas with a lot of scar tissue that are reachable by the patient, I recommend the Fascia Blaster to help break up tight fascial adhesions or areas with scar tissue.  These at home recovery exercises should all be done to tolerance and should never be continued if you experience sharp or shooting pain. 

Assisted Recovery:

The help of a health care practitioner should be utilized based on your individual needs.  Preventative care is key to protect the body from muscle strains, tears and herniations that all could possibly lead to surgeries. Similar to a dentist’s recommendation of routine cleanings every 3-6 months to prevent cavities and root canals, you should also be getting your musculoskeletal system assessed and cared for.  Depending on various factors such as: past history related to injuries and accidents, exercise, diet, type of work and stress this will dictate how often to have assisted recovery care.

In my experience and as a chiropractor, the best practitioners for this type of care include seeing a chiropractor, osteopath, physical therapist, massage therapist, or acupuncturist.  Just as your dentist can evaluate your overall dental health so too should your musculoskeletal practitioner be able to evaluate your musculoskeletal health (i.e. muscles, joints, and bones, etc.).  He or she can guide you through the maintenance and recovery process to effectively treat and prevent injuries.

As a chiropractor, I can speak to some of the therapy treatments that are effective for assisted recovery.

Chiropractic Manipulative Technique (CMT) or commonly known as an adjustment, helps to realign the vertebrae while restoring movement to the joint that had become fixated.

Myofascial Release Techniques (MRT) or massage techniques work on areas that have muscular adhesions or knots due to over use or strain.  This helps create more pliability within the muscles allowing the body to become more balanced.  It can help the muscles recover faster after a lot of activity.

Laser therapy and ultrasound increase blood flow and thus oxygen to the cells accelerating healing while reducing muscle tension.

Kinesiology taping facilitates blood flow and supports optimal muscle movement.  This can be used during hikes or stressful exercise routines to help prevent injuries.  For those who play sports and/or do a lot of walking or standing, I utilize the Normatec recovery system.  The sequential compression that is created from the feet to the thighs helps to pump out lactic acid and inflammation faster, which leads to less muscular soreness and faster post-game and/or workout recovery.

In conclusion, if you want to continue to live a healthy and active lifestyle then it’s important to incorporate at home and assisted musculoskeletal recovery care into your exercise and diet routines.  The more stress placed on your body, the more vital your recovery program becomes to your overall health. If you drive your car more often you’ll need to get an oil change sooner; the more you use your body, the more often you should be going in for musculoskeletal maintenance care.

Exercise: Shoulder Mobilization

I use a folded towel because that's usually what’s most readily accessible.  You can grab the towel with your palms down in its longest distribution and simply move the towel above your head and behind your back trying to not bend your elbows.  The further apart you hold the towel the easier it will be to move the towel above and behind your body.  Then flip the grip and hold the towel palms up and perform the pass through motion using this grip.  Repeat 5 to 10 times with each grip or until the shoulders feel warmed up.  See photo below.

Probiotics: How Gut Health Affects Your Overall Wellbeing

I first was introduced to the idea of probiotics in college after returning from a month long backpacking trip through Europe.  I traveled to more than seven countries soaking up what each culture had to offer. However, this also meant I was less careful with my diet while running on very little sleep.  Although the trip was soul enriching, I arrived home physically and mentally depleted.

One of the main issues I faced after the trip was a weakened digestive system. I developed extreme sensitivities to many foods including anaphylactic-like reactions to some dairy products and alcohol. Due to the stress of traveling, I destroyed many of the ‘good’ gut bacteria (probiotics), which lead to an unhealthy ratio of ‘good’ to ‘bad’ bacteria (fungi, yeast, parasites).

I spent the better part of that year seeking the care of allergists and alternative doctors as well as performing my own research to understand what was happening in my body.

I tried different elimination diets (gluten-free, vegan, dairy-free, and abstained from alcohol) to assess what was triggering the symptoms. I also tried a range of supplements and it was at this time I started taking probiotics. I learned from my reading about the benefits of gut and immune health and immediately, I felt a difference.

The recovery took many months but I was able to finally bounce back and heal my gut with the help of a nutrient dense diet, while getting plenty of sleep, avoiding toxins, and most importantly consuming plenty of probiotics. 

The importance of a healthy gut

It turns out that a major part of our immune system (80%) is located in our digestive system. This means the healthier your gut is the healthier you will be and the more you will be able to fight off diseases.

Interestingly, the digestive system also has a major impact on our neurological system. The healthier your gut is the better your mental health will be. In fact, the digestive system is often referred to as our second brain, which explains why having a “gut feeling” is actually real.

Also, diseases associated with gastrointestinal issues can have a clear connection to increased chances of developing mental issues like depression. Studies show that obesity is associated with a 55% increased risk of depression. [1][2] Studies show that people who are overweight have less gut microbe diversity compared to people of a normal body mass index, who have many different types of “good” bacteria. 

Why probiotics are so good for your gut

The gut is made up of trillions of microbes (or bacteria) some of which support our ability to absorb nutrients and fight off infections. This ‘good’ bacteria, called probiotics helps fight off ‘bad’ bacteria like yeast and fungi while also helping to produce vitamin B12, and healthy skin.

If there’s not a large presence of probiotics in the gut, then it could lead to digestive disorders, skin issues, candida, autoimmune disease, and a suppressed immune system – all leading to an increased susceptibility to colds and flus. [1][2][3]

I like to think of the balance of bacteria in the gut as if it’s a large empty glass. The more we are able to maintain a healthy diet and lifestyle and keep our glass empty, the better our body will be able to handle toxins and stressors. Conversely, as our glass starts to get filled with poor dietary choices, toxins, and stressors, the contents start to overflow and our bodies go in a hypersensitive state, and begin to react negatively to everything.

For example, one can experience bloating and indigestion after eating a slice of pizza or get a headache and/or become tired after drinking a glass of wine. This is the result of the ‘gut glass’ being somewhat full. However, when it’s overflowing the body’s reaction can be more intense such as the onset of allergic reactions, like itchy skin, hives, swelling, and diarrhea to something like a slice of pizza or a glass of wine.

How to get probiotics in your diet

Aside from taking supplements, there are natural ways to include probiotics into your diet. Fermented and/or cultured foods like sauerkraut, kimchi, and kombucha (my favorites brands are GTS organic raw kombucha and Health Aid kombucha) naturally have various strains of probiotics from the fermentation process.

Other sources include: kefir, apple cider vinegar (you can add a tablespoon as part of a dressing or mix it with water), pickles, umeboshi plums, miso, and for the LA folks, fermented sea vegetables from Moon Juice are a very tasty option.

Another popular probiotic source is yogurt. However, I’m not a huge fan because most yogurts on the market come from cows treated with hormones and antibiotics and there can be a lot of added sugar. If your body does well with yogurt, greek yogurt is a better option. Also, making sure your yogurt is live cultured and that it’s coming from organic grass-fed cows, goats, or sheep is important.  [1]

Probiotic supplements

While it’s best to get probiotics through food, there may be times in which you should supplement. If one is undergoing a course of antibiotics to treat an illness (as antibiotics blast all the gut bacteria) or dealing with a lot of stressors and need some extra immune support, supplementing is key. I typically recommend the Probiotic Synergy or Probiotic Supreme from Designs For Health or the Ultimate Flora Extra Care Probiotic.

As a side note, a supplement I recommend for people who experience a lot of bloating and abdominal discomfort after eating, although not a probiotic, is a natural botanical extract supplement called Atrantil.

Another good digestive support supplement is the Lemon Ginger Cayenne Pepper water I discussed in a previous blog post.

In conclusion, gut health is vital for longevity and wellness. Aside from making healthy life choices, it’s critical to keep feeding our digestive systems plenty of probiotics so they can help keep our glass empty and counterbalance the natural and unnatural stresses of life

References

[1]Axe, Dr. Josh. “Probiotics Benefits, Foods and Supplements.” Dr. Axe, 9 Aug. 2017, draxe.com/probiotics-benefits-foods-supplements/.

[2] Brogan, Kelly. A Mind of Your Own The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives. Harperwave, 2017.

[3] Squatchy, et al. “These Little Bugs Decide If You Get Fat.” The Paleo Diet - Robb Wolf on Paleolithic Nutrition, Intermittent Fasting, and Fitness, 25 Aug. 2015, robbwolf.com/2015/08/26/these-little-bugs-decide-if-you-get-fat/.

Staying Hydrated This Summer

As the temperature starts to rise into the triple digits (at least here in Southern California) it’s very important to be conscious about how it affects your body.  With the increased heat and exposure to the sun, it is relatively common for people to suffer from heat exhaustion.  This is characterized by symptoms of fatigue, nausea, weakness, irritability, thirst, dizziness, dry skin, headaches, and even fainting.  Heat exhaustion can usually be treated with simple remedies such as rest, hydration (including replenishing electrolytes), and moving to a cool environment.  However, heat exhaustion can lead to more severe conditions such as confusion, heat stroke, and seizures, which usually requires medical attention. [1][2][3]

Most people think staying hydrated with water or LaCroixs is sufficient when spending a casual day at the beach or after a long strenuous hike.  But is there something better for you? As someone who has played all sorts of sports during the hot summer months (mainly basketball, tennis, and beach volleyball), I would often leave at the end of my games feeling exhausted along with experiencing many of the aforementioned symptoms associated with heat exhaustion. So, I had to make some adjustments in my pre-, during, and post-game hydration strategies.

If you’re thinking, ‘Well that's why they make sports drinks’, then you should think again.  Most sports drinks on the market, while they do contain electrolytes, are mostly made of sugar. For example, a 32-ounce bottle of Gatorade or Powerade can contain up to 200 calories and almost 53 grams of sugar!  While not beneficial for the person trying to lose weight, the increased sugar will end up canceling out the benefits of electrolytes as well. [4]

How about pickle juice?

First of all, I am a big fan of taking a swig of pickle juice after a sweaty workout as it helps to replenish electrolytes fast without all of the added sugar.  In a study published in Medicine and Science in Sports and Exercise, the researchers were able to show that dehydrated men experienced faster relief from muscle cramps after drinking just 1/3 cup of pickle juice when compared to drinking water alone.

Pickle juice also helps you stay hydrated when working out for longer periods (>1 hour) or in hotter climates due to its high levels of sodium and potassium.  It’s also high in vitamin C and E, two antioxidants that help boost your immune system and shield your body against damaging free radicals.  As an added bonus, the vinegar in the pickle juice is a fermented food that helps to encourage the healthy growth of good bacteria and flora in your gut that helps boost your immune system and its own defenses. [5]

 What about coconut water?

I am also a pretty big fan of 100% coconut water. I have to make the distinction because with the growing trend and popularity of coconut water, there are so many types of coconut water on the market now.  Many advertise themselves as coconut water but then have added flavors and sugar, which then diminish the beneficial effects of natural hydration.

The best kind to get is straight from the source – water from an actual coconut.

If this is not available, be sure to get a beverage that clearly states it is made from 100% coconut water with no added ingredients. 

The benefits of coconut water are numerous: it has many vitamins and electrolytes, its low in sugar and calories (1 cup of coconut water has about 46 calories and 10 grams of natural sugar).  It can also help to lower blood pressure because of the high potassium content and can lower the bad cholesterol and triglyceride levels because of the potassium, calcium, and magnesium content in the water.

For those engaging in mild to moderate exercise and activity, coconut water would be an adequate replacement to water or sports drinks. However, for the more intensely active person or during the hot summer months, coconut water may not cut it. Since it has higher levels of potassium then sodium and the mineral that we lose most during the time we sweat is sodium, coconut water is not able to adequately replenish what you have lost.  [6]

Recipe to stay hydrated: Himalayan Salt, Baking Soda, Lemon and Honey Water on Ice

Pickle juice is good to take a swig of after the gym and coconut water is refreshing while exercising but here is my go to drink for during and post-long sweaty workout.

Directions and Ingredients:

·      16 oz of filtered water (I use the Berkey filter)

·      Add a pinch of Himalayan salt (Celtic sea salt or Real salt can also be used)

·      Squeeze about ¼ of a lemon or lime

·      Add half a teaspoon of baking soda

·      Add a tablespoon of raw honey

·      Add Ice and stir

 Pink Himalayan salt

This is possibly the purist and most beneficial type of salt to ingest. It has over 84 minerals and trace elements and has countless health benefits. These include: improvement of respiratory problems, sleep quality, balance of the body’s pH and acts as a digestive aid. [7]

 Lemon Water

Lemon water is tasty and refreshing and can help promote hydration.  It’s also a good source of vitamin C and can help improve skin quality, support weight loss, aid in digestion, and prevent kidney stones. [8]

Baking Soda

Baking soda is not only a useful ingredient for baking, but it can also be good for your health. It helps decrease stomach pains due to bloating, gas and digestive issues, neutralizes acid, kills fungi, mold, and parasites, increases your immune system, helps fight against coughs and sore throats, reduces symptoms of gout, muscle pain and fatigue, promotes kidney health, and helps with urinary tract infections. [9]

 Raw Honey

Pure, raw, unfiltered and unpasteurized honey has many health benefits. It contains high amounts of antioxidants, which helps boost the immune system and energy level. It also helps with weight loss and reduction of seasonal allergies. [10]

All of these things combined and you have a super hydrating and health beneficial drink!

To conclude, in order to maintain adequate hydration for the best possible performance during the hot summer weather, stay away from sugary sports drinks like Gatorade and Powerade.  If you can’t plan ahead, grab a coconut water and some pickle juice but if you can spare five minutes, use your reusable water bottle and make the Himalayan salt, baking soda, lemon and honey water with ice mixture and bring that to your next summer exercise activity. 

References

[1] Harmon, Katherine. "How Does a Heat Wave Affect the Human Body?" Scientific American. N.p., n.d. Web. 15 July 2017.

[2] Inc., Pelmorex Weather Networks. "Five Horrible Things Extreme Heat Does to the Human Body." The Weather Network. N.p., n.d. Web. 15 July 2017.

[3]"13 Ways the Sun Affects Your Body: The Good & The Bad."Www.unitypoint.org/livewell/. N.p., n.d. Web. 15 July 2017.

[4]"High in Sugar from 9 Negative Effects of Sports Drinks (Slideshow)." The Daily Meal. N.p., n.d. Web. 15 July 2017.

[5] Rainey, Alli. "Drinking Pickle Juice: 10 Reasons It's All the Rage." Healthline. Healthline Media, 03 May 2016. Web. 15 July 2017.

[6] "Is Coconut Water Good for You?" Dr. Axe. N.p., n.d. Web. 15 July 2017.

[7]"Pink Himalayan Salt Benefits That Make It Superior to Table Salt." Dr. Axe. N.p., n.d. Web. 15 July 2017.

[8] McDermott, Annette. "7 Ways Your Body Benefits from Lemon Water." Healthline. Healthline Media, 19 Feb. 2015. Web. 15 July 2017.

[9]"33 Surprising Baking Soda Uses & Remedies." Dr. Axe. N.p., 26 June 2017. Web. 15 July 2017.

[10]"Raw Honey: Get More Energy (Just Like Ancient Greek Athletes Did!)." Dr. Axe. N.p., n.d. Web. 15 July 2017