​OK, do this?  Start out with bending ankle 15 degrees, flex knees 90 degrees, and extend hips 115 degrees.  What are you doing?  A good ole American squat.  See, your brain knows how to do that at a young age.  Now that we are warmed up, let's dig in this whole stretching thing.
         Kids have been taught to stretch before exercise.  I remember that!  This message was engraved in my head for many years.  The concept of stretching has its own place and time.  First of all think to yourself, why do I stretch?  Honestly, many do not stretch at all!  That will be another day.  O.K. Why do you stretch.  Because I was told to?  I think it will make me taller? (Don't laugh, I have seen it.)  Many do not know what the benefits of stretching.  They know some how it is good.  I had to become a trainer to find out the full anatomy of the stretching muscle.  Let's put stretching aside for a second.  Muscles produce movement.  That is it.  Flexion (Shortening of the muscle) produces the most power.  The sliding theory agrees that Myosin, very thick, and Actin, very thin proteins of the muscles interact in joining meshing to each other.  The same direction when you bring your hands closer together.  Myocin carries the ability to make adenosine triphosphate.  Most commonly ATP.  The muscle comes together and abra codabra, energy.  Now back to stretching.  Stretching elongates the muscle.  Which is good after a workout.  The problem is, we were told to stretch before working out.  Why is that a problem?  During your physical event, your muscles are shortening the majority of the time.  Remember the interacting proteins?  Getting the picture!  As muscles get shorter, they need to be stretched out.  If not, range of motion decreases.  This is the perfect time to stretch those muscles.  If left alone not being stretched, overtime, you will have what is called a contracture.  This will happen when the muscle stays short, decreasing the angle of joints.  Every muscle should be stretched every day.  Massage Therapists are trained to find these squeezed muscles.  The muscle will have a ball.  The Actin and Myosin do not relax to extend back where they should be. Thus need stretching, sometimes even manually breaking up that cluster.   Most of the time, getting rid of these lumps will help you regain ROM, posture and will even relieve pain. 
          To sum this up, educate yourself on what you are doing.  There is a time and a place for everything.  Stretching is the finish up part of the workout.  If you are not sure how to stretch, or what needs to be stretched, do not worry.  My next blog will include this topic.  This blog is a basic and broad for a reason.  There is not and will not be a stretching regimen that fits every body.  This is why its important to consult with a health professional.  Thanks for reading.   Remember, as the Christmas time arrives, be safe .  God bless. 

The frozen shoulder will be very painful, this condition will sneak up on you!  Sometimes, you will not notice this condition until you lose about 50% of ROM.  A close relative that causes a frozen shoulder is called impingement syndrome. 
          During this freezing process, the scapula and the rest of the shoulder take over, which hides the condition.  As this happens, the shoulder becomes tight and painful throughout motion.  In many situations, inflammation plays a huge part when the shoulder goes through movement.  As inflammation sets in, the natural space in the joint closes in, causing the pain.
          Most conditions have a cure or the ability to maintain.  In this case of a frozen shoulder, it may heal on its own.  Sometimes a doctor will explore with an arthroscope to get a hands on look with possible side injuries.  Scar tissue can be removed or broke up to increase ROM pain.  No matter what happens, a PT will be involved.  
          The best way to prevent a frozen shoulder is proper posture.  An easy way to self test yourself is to stand with your back to the wall and press both shoulders to the wall.  Make sure that the back is also pressing against the wall.  If this cannot be accomplished, chest muscles must be stretched while strengthening the posterior muscles.  Two exercises that will work those muscle groups is the row and lat pulldown. PT will cover specific exercises that needs to be done.
          Be careful, the shoulder is very complex and certain exercises are needed to work other body parts.  Check with your doctor, this may be a simple fix that can be done at home or with a trainer.  Ask your doctor to be evaluated by a PT.  After working with a physical therapist, get papers with suggested exercises that can be done.  
          Remember, the body responds the way you treat it.  The body has a way for you to not ignore it.  This is pain.  Always listen to your body because you have one and only one.  So live well, have fun and live your life the way that you should.  You don't have to worry, you can feel when there is something wrong.  Just think, every flood happens after a small puddle.   
 

     Everyone is going to have some sort of spinal issues in their life.  That's life.  Why not prevent intentional back pain?  The spine is very complex.  Posture, nerves, and muscles that are injured will stop you in your tracks.  
     Let's look at the number one killer, the leg press.  Every gym, health club or wellness center will have at least one.  Your individual seat position has allot to do for prevention of pain.  If the seat is too far forward, more than a 90 degree angle of the hips, the lumbar part of the spine flattens out.  The spine has a natural 'S' curve.  Too much weight applied to the spine will decrease this curve.  Much like a L bracket, straighten that that out and it will become weaker.  The tension in the muscles will also increase.  The back muscles are not meant to lift weight.  They are stabilizers, so if they are used in any other way, they break.  Although your spine will not break on the leg press, like a rubber band, it will get weaker.  
     Another reason for the pain can come from excessive weight.  When the weight is too heavy, the speed of the lift will increase.  This is a common error with the leg press.  When the weight is heavy, the return phase of the lift is not controlled, adding excessive pressure on the spine.  Also when you are to the extension phase of the lift, people will lock out their knees.  Another red flag.  The bones make up the structure for the body, the muscles are the movers.  When the knees get locked out at the end of the lift, all of the weight is supported by the knee joint.   
     When there is bad news, good news shall follow.  All of the exercise machines have an alternative exercise that will allow you to work the same muscle group.  For instance, the ball squat will work the same muscle  group as the leg press.  The squatting motion also uses the same joints as the leg press.  The main difference between the two exercises is the placement of the weight.  With the leg press, the weight is pushing against the lumbar spine.  The only way to challenge your muscles more is to add more pressure to the spine.  The ball squat allows the weight to be evenly distributed.  unlike the leg press, weight is not targeted at an downward angle to the hips.  To make the ball squat more challenging, try squatting with one leg, or adding external weight from hand weights.
     On the other side, all exercises are not recommended for specific users.  The tips in this blog is for people with joint, hip, or knee pain.  Please consult your doctor if the pain cannot be controlled.  As always, be well.

     This proximity of the knee is quite complex.  You can’t pick your parents, but you can pick you knees. Genes play a huge part when it comes to structure of the knee, as wall as other joints.  Also, the articular cartilage has an immense memory.  So, what can you do about it?  
     We will  talk about the genes first.  Individuals have no control over the cards that they are dealt.  These are usually called set ups.   The determination of  angles of the quadriceps, Hamstrings, connective tissue, and other placement of skeletal parts covering the knee are mostly up to the genes.  These set ups are the leading cause of most injuries.  The ability to be able to use disadvantages to your advantage is the key to proper joint health. Knowing the family health history is also important.  Does your family have a pattern of illness?  I know that some time in my life I will have to deal with high cholesterol, so I know to take care of that issue now before it’s a problem.  Same goes for joint health.          
     Joint health begins with what I call “Lotion for the motion” protocol.   Just like an old car, if it is taken care of, the mileage is there.  With that said, we are only human.  We will all break down sooner or later.  Sorry for the bad news.  But the time will be greater on the road than stuck in the garage.  Lotion for the motion refers to the “oil” in the joint.  Every time that the joint is flexed, extended, or rotated will produce synovial fluid.  This is the oil that I’m referring to.  Arthritis of the joint is the rubbing of the bones.  The oil is no longer lubricating like it should.  Compare oil to water.  Which will you lubricate with?    One of factors involved is the decreasing of motion.  Notice the connection, one depends on the other.  The entire body is never independent. Think of baseball, which team will win, the team win the all star or the team with 9 average players.  Any sports fan knows this.  The team has to work together or they will lose, or in the body, it will die.  
     Another interesting part of Chondrocyte cells that we need to cover is their extraordinary memory.  When you traumatize a joint, it might look fine the day after.  You might not see a difference in 5 years, but research has proven that chondrocyte cells will deteriorate prematurely, most of the time without warning.  Back in the day when doctors went cast crazy, recovery was horrible.  You heard of the term "Use it or lose it", well, you lose it!  Muscles atraphy, this also goes for the connective tissue.  Think of a lead pipe left outside. The pipe rusts from the outside in, the pipe will never be as strong, no matter what you do.  We are lucky that most tissues have the ability to rebuild.  Some cannot do to the lack of blood supply.  That may come in a later discussion.  Injuries as young children, or older adults, can and will come back to haunt you earlier than you think.  I know that some injuries are not preventable, but think of what you are doing.  Protect your frame, treat it like a family.  Once replaced, you will never get the original back.    
     Now we can see the light at the tunnel!  Even though there is not a magic pill for cures, I will go over some exercises that may help in your recovery.  Follow these simple rules.  First, recovery should be simple, low stress, and effective.  When it comes to the knee, this is very important.  You use your knees all day long.  Rule number 2, when starting strength exercises, begin with the affected side. This will help by not creating a muscle imbalance.  Only do the same amount of reps on the non affected side as you can on the challenged side.   Remember, you can fill a pothole in the road, but that pothole now has a weak spot.  Work slow, controlled, and use proper form.
     As always, start from the ground up when it comes to assessments.   One of the most popular neuromuscular training exercises, the Stork.  This exercise only needs a place to hold onto, if needed.  Stand up straight and extend your arms out to the side.  Once this is done without wobbling, lift the sole of your foot up to your leg.  Stop when you make a the letter P.  Hold for at least 20 seconds.  If this is not plausible, continue your neuromuscular program.  The ultimate goal to maintain balance of 20 seconds.  
     The next exercise promotes healthy leg strength, dynamic flexibility, and neuromuscular control.  The single leg squat.  With the single leg squat, proper form is a must.  I will go over form after the description of the exercise.  Start out by standing upright with your foot raised.  Sit down about 45 degrees, keeping the back straight.  Do 10-15 reps.  Note, the slower the exercise is performed, the increased benefit.  Once this becomes easy, add hand weights to increase the challenge.  Now the safety.  Pay close attention to your form, as you may be putting extra weight on the joints if performed incorrectly.  This exercise may be performed in front of a mirror to see the alignment of your frame.  Another tip is to learn the Single Leg Squat with bare feet.  This will make those little subtle biomechanical flaws more visible. as early detection is always better.  While performing this exercise, look at the knee.  Always make sure that it remains directly over the planted foot.  Next, do not let your knee cave in or rotate inward.  This also goes for the thigh and the ankle.  This improper form will put unnecessary weight supported by the joint, not the muscle, leading to further damage.  An easy way to do a self-check is to line up the ankle to the knee, knee to the hip.  All joints will be in proper alignment.  
     As we finish up, I hope you get the basic idea of the knee and the frame in general.  Some points to remember, every joint in the body is created equal.  (Very important)  Create a plan that involves balance, strength, cardiorespiratory,  proprioception as well as flexibility.  The best advice for anyone is to be safe.  I will talk more about the joints as well as the other aspects of the body in my next blog.  So until then, live well.




​

     What is health?  Are you a body builder or an accountant? I bet you can talk to fifty trainers and get fifty different answers. I hope I can offer some help with this question.  Lets look at ways we can define this term.
     First, lets look at your age and occupation.  I will use myself as an example.  Remember when 33 was old and you were never going to be that old? Well, that's me now! Monday-Friday I am a Personal Trainer, leading TaiChi, Balance class, Mobility class. as well as Personal Training clients.
     Second, look at the demands of the job. Right now, most of the classes that I teach requires muscle endurance to run a successful class. Following every class will be a 5-10 minute cool down. 
     Third and the most overlooked aspect of every job is the amount of stress that will be applied emotionally.  This is what I mean. Take a look at a gas attendant and compare the stress level of a police officer in a high crime area. Very different. Emotional Wellness plays a huge part of your total health makeup. 
     O.K. How does this pertain to health? These are just a couple of questions to answer to fully evaluate your own personal health but a good start. Now, lets get to the fun stuff.  Looking at my profile, I am 33 years old, Personal Trainer, teach many classes throughout the week and sometimes with stress.  What would be a good program for me? This is the answer that you are looking for.  Not the media hype. Not what the latest DVD says.  And not what other people think. You make your own health and wellness goals, standards, and achievements.  As a Personal Trainer, I will help you reach your goal, but the goal has to be the one that you set. The take away message is important, make life your own.  Never give up.  Life is what you put in to it. 
     Remember. build on yesterday and dream about tomorrow. As I go through the journey of health with you, evaluate where you are in life.  You will learn how to acknowledge these issues and deal with them to define your own definition of health.




Health is not a number, nor is it a dollar sign,



          

Years ago, scientists played around with a pound of squishy, slimy human fat and found that it contained 3,500 calories of energy.

But—sorry to break it to you—burning a pound of fat isn't as simple as burning through 3,500 calories.

Consider the following and infuriating (at least for thin guys) scenario: Two men go on an exercise and eating plan so that they consume 3,500 fewer calories per week than they burn. One man has five pounds to lose; the other has 50. At the end of one week, the leaner guy might lose about half a pound—and a third of the weight will be from muscle. Meanwhile, the obese guy will have lost more than three pounds, mostly from fat and water.

"There's tremendous variability in how a 3,500 caloric deficit affects different people," says Pamela Peeke, M.D., M.P.H., senior science adviser at Elements Behavioral Health and author of The Hunger Fix.

Why's that? Well, one huge factor determining the results of our dieters is body composition. "The more fat a person has to give, the quicker he will lose weight and weight from fat," Peeke explains. Meanwhile, when you get closer to your body weight, your body holds on to fat stores for dear life and sacrifices muscle over fat, she says. The body is perpetually afraid that it will starve; it's perhaps biology's least-sexy-ever survival mechanism.

Meanwhile, how you try to hit your caloric deficit (which is a necessity to lose weight) has a huge impact on whether you lose weight from muscle, fat, or just water.

The faster you try to achieve a deficit, the more weight you will lose from muscle as opposed to fat. As will be the case if you diet alone, she says. However, exercise—and most markedly, strength training—and protein consumption promote muscle growth so that you will not lose as much muscle. In fact, if you consume an adequate amount of protein (the Academy of Nutrition and Dietetics recommends getting 20 to 30 grams, four times a day and after exercise), you could potentially increase your lean-muscle mass while reducing your body-fat percentage. Everone will burn calories different. The easiest and most important way to lose fat is ignoring all magazines, pills and diets. Remember, fat loss is not a diet but lifestyle change.
     A tip that has helped me in the past was knowing that I am better than yesterday. That better feeling doesn't have to be a smaller number on a scale,  downsized jeans or any other marketing  gig. focus on how you feel.  That will be all the internal feedback you need. love yourself always.