Vision Quest

"Vision is the state of seeing." - Wikipedia

Vision Quest is a time of intense communication when a person can receive profound insight into themselves and the world. This insight, typically in the form of a dream or vision, relates directly to their destiny. Robin White 56, who makes her living as a fine artist and a graphic designer, needed to deal with vision problems. This is her personal story: 

"I have been wearing glasses since age 45 for my presbyopia or "old age vision". I started like everyone - going to the drugstore and getting magnifiers. But, gradually as my vision started to fade, I had go to the eye doctor and get prescription glasses. I started using multi-focal contacts five years ago, and that was a big improvement, but they did not completely solve my up close vision, so I found I STILL needed glasses for reading, computer or even a cell phone.

Last year, at age 55, I noticed my vision getting a lot worse. I could not make it through a box of contacts (6-month supply) before I felt like my vision was changing. I said to my eye doctor: "My eyes seem to be getting worse, but SO quickly, is this NORMAL?" He seemed to brush it off, so I just accepted it as yet another drawback of the aging process. Little did I know there was more to it.

A friend who had presbyopia and astigmatism said I should go see if Lasik could help me, because she had it done, and was very happy with the results. She went to Millennium Eye Center, here in South Florida. They are also the official Lasik provider for Miami Dolphins, Miami Heat & The Marlins. They did an extensive series of scans, measurement and examination to my eyes to determine if I was a candidate. 

One of the examining doctors finally came in and she said "You are a candidate for Lasik, but there's just one problem… "I said "What's that?" She said "You have cataracts." My jaw dropped. I could NOT believe what she was saying. I replied "But, but ....my eye doctor NEVER told me that." Then it started to make sense. I said "Could that be the reason my eyesight kept changing so fast?" She said "Yes, that's actually one of the symptoms of cataracts." She said that it would be advisable before I make any decision, to see Dr. Schatz at SightTrust, their branch/sister company that specializes in cataracts to see what they would recommend.

I had always believed cataracts were something you got when you were MUCH OLDER (like in your 80's), and here I was only 55 and already my vision was being affected? It was unbelievable. Now since doing some research, I have come to find out that almost everyone over the age of 50 has some degree of cataract formation. It really got me wondering…

"How many people just like myself are NOT BEING DIAGNOSED PROPERLY so they can take care of the problem if they so choose?

After meeting Dr. Schatz at SightTrust Eye Institute, I really felt comfortable. The very personalized service and care they provide really puts you at ease. Just like Millennium, both Dr. Schatz and the facility & staff are first class. Dr. Corey Lessner, Medical Director and Lasik surgeon searched for 18 months to find Dr. Schatz, who specializes in cataract surgery. The LensSX equipment he uses is true "State of the Art" technology, and only about 250 of these even exist in the world, with only about 4-5 now in Florida. Dr. Schatz specializes in the use of this equipment and has become a true master in the art of cataract surgery. I am so happy I found him.

The cataract surgery using this advanced technology takes away the cataract, puts in a new corrected lens, (in my case a multi-focal lens), and corrects the astigmatism all in one surgery in 10 minutes.

After having this surgery I am happy to report that I have 20/15 vision. A real miracle of medicine and technology. It's the first time I can thread a needle with no glasses in 16 years!"

Current vision technology is truly space aged and continues to improve. Some important terminology can provide clarity in understanding the science and conditions that relate to great vision. 

Cataracts - An opacification of the normally crystal-clear lens inside the eye, which causes decreased vision.  This is a bilateral condition (affects both eyes), although it is common for one eye to be somewhat worse.  The natural lens sits behind the iris (color of the eye) and is responsible for 1/3 of the eye’s focusing power.  The lens can also change shape as you attempt to focus up close, allowing for near vision.  The ability to see up close slowly diminishes beginning in the mid-forties – a term called presbyopia. In addition, as we age, or after being chronically exposed to certain chemicals (steroids and other medications), the lens loses its clarity and starts yellowing.  Everyone who lives long enough will eventually get cataracts, which are the leading cause of reversible blindness in the world." - www.sightrust.com

RK - Radial keratotomy is a refractive surgical procedure to correct myopia [nearsightedness] that was developed in 1974, by Svyatoslav Fyodorov, a Russian ophthalmologist. Though it has been largely supplanted by newer operations, such as photorefractive keratectomy, LASIK, Epi-LASIK and the phakic intraocular lens, RK remains popular for correction of astigmatism in certain patients.

LASIK or Lasik - [Laser-Assisted in Situ Keratomileusis], commonly referred to as laser eye surgery, is a type of refractive surgery for the correction of myopia, hyperopia [far sightedness], and astigmatism.

CK - Conductive keratoplasty [CK] is a type of refractive surgery that uses radio waves to adjust the contour of the cornea by shrinking the corneal collagen around it. It is used to treat mild to moderate hyperopia. It is a non-invasive alternative to other types of eye surgery.

Astigmatism - A visual defect in which the unequal curvature of one or more refractive surfaces of the eye, usually the cornea, prevents light rays from focusing clearly at one point on the retina, resulting in blurred vision.. Studies have shown that about one in three people suffers from it.The prevalence of astigmatism increases with age. Although a person may not notice mild astigmatism, higher amounts of astigmatism may cause blurry vision, squinting, asthenopia, fatigue, or headaches

PRK - Permanently changes the shape of the anterior central cornea using an excimer laser to ablate (remove by vaporization) a small amount of tissue from the corneal stroma at the front of the eye, just under the corneal epithelium. This operation is more common in the Spec Ops and military community. 

For more information about the very best quality Lasik or Cataract surgery, please contact the dream teams at Millenium and Sightrust.
Remember, they are the only eyes you have, so treat them well. 

Why Women Get Poor Fitness Results Part One

The following is a list of observations from decades of training both men and women. Those with profound health issues and world champion athletes. The differences between sexes are profound, but there exists much need for Madison Avenue and 'coffee talk anecdote' to make fitness appear unfairly difficult for women. This is not true. The same rules apply to both sexes. The journey may be different, but the outcomes are largely decided by consistent, focused, behavior. Let me uncover some falsehoods and myths to illuminate areas of ignorance.

1. "I've tried everything and nothing works". Well amazingly we have found the first human that defies physics. The key word is 'try'. They lack consistency and quite. Fat loss and fitness works for everyone. Calories are just measurements of energy. Don't moralize them. They are neither good nor bad,.. they just are.

2. "I need to tighten the flab". There is no such thing as flab. There is muscle, fat and skin. You can flex muscle, but you can't flex fat or skin. The process is to adopt a lifestyle of optimal calories and activity to attain your goal weight. Resistance training will keep your bones and muscles strong. If you above your target weight,.. you will have body fat combined with overstretched skin hanging. This can be surgically removed.

3. "I'm always hungry, I like to eat". I like to eat too, but I don't medicate myself with food. The problem is that women tend to under eat protein. That is a problem.
As we age, we lose our muscles and it makes us act and move like the elderly. A good rule of thumb is one gram of protein for every pound of your target body weight. If you want to weigh 120 pounds, then that would indicate eating 120 grams of protein per day. In addition to the health benefits, protein is by far the most satiating of the macronutrients. You will not be, "hungry all the time".

4. "The girl at the gym told me to work my core to get a flat stomach".
The "core" is an overused term since the 90's. It involves all of the anti extension, anti flexion and anti rotation muscles of the torso. This is a whole article in and of itself. However, NO amount of direct exercise, 'burns away' fat on the tummy. We knew this in the sixties, but if you didn't know this, then you are the last person on earth to get that news.

5. "I don't want to lift weights, I'll get muscular and look like those girls in the magazines and internet". Amazing. Amazing. So let's get this straight. You jump into the athletic realm and with little or no effort, will exceed results that others have slaved over for years? One ballet lesson and you are shipped off to the Royal Ballet of London? A jog around the block and you are capable of world record times in the 100 meter dash? So by following a program of resistance training to strengthen bones, improve lipid levels, reduce blood pressure, etc. you will be instantly kidnapped and be on a movie poster with Sly, Arnold and gang for Expendables 3? How remarkable and arrogant. Women by far have the most to gain by a sound resistance training program. They can improve their looks and health with a small investment in time. They can maintain their weight and height and figure as well.

This is just a warm up. Stay tuned for Part Two.

Functional Yoga and Beyond

Functional Yoga and it's companion DVD, "Recharge 3 Pack", are what I refer to as 'bridge' material. The instructor is Brian Friedman of Winter Garden Yoga. [Winter Garden is a town in central Florida]. What Brian has done is to minimize some of the esoteric areas of yoga without sanitizing the art. He's make yoga and science and making the method palatable for the average person. That's why I refer to it as 'bridge' material. For some, the eastern mysticism of yoga might be a turn off and they won't enjoy the benefits of Brian's considerable knowledge.

Brian's presentation in a beautiful studio with great camera work is a welcome sight since excessive production values are often used to pump up a celebrity who is not an instructor. However, Brian's strength is to convey knowledge in a relaxed and articulate manner. This DVD would serve as an excellent tool to fortify less seasoned instructors or serve as an introduction to newbies.

The sister DVD is a three pack of bite sized workouts. One is beginners yoga, then two on joint mobility. This product renders the excuse of, "I don't have time!" as a moot point. They are just what the doctor ordered in terms of minimal time and maximum results. Brian also has an Ebook to back up his DVD package for those who love ebooks and prefer a back up to dvds.

These packages are professional filmed, photographed and packaged. The reference to 'bridge', once again is for someones first taste of yoga or for someone formally uncomfortable with doing yoga. This material is a welcome relief in a field of often vaporous promises.

You can go to Brian's store at http://shop.wintergardenyoga.com/
and check them out.

10 Tips For a Better Life Through Healthy Eating by Porter Olson

An article by professional blogger, Porter Olson

A healthy lifestyle cannot be created through a fad diet or miracle solution. It comes from following the basic recipe for a better life that includes such ingredients as a healthy diet. The foods we consume go a long way to determining if we have strong, healthy bodies or if we end up being afflicted with obesity and a multitude of health problems. 

Healthy eating needs to become a habit for it to take a permanent spot in any person's lifestyle. There are many small and subtle ways you can incorporate healthy eating into your daily life:

1. Eat balanced meals
Some diets are based on forcing you to only eat foods that are low in carbohydrates or fat. Other diets require you to cut out meat or some other food group as the primary tool for achieving your health and fitness goals. These diets ignore a fundamental principle that the human body needs nutrients found in a variety of foods.

2. Drink plenty of water

While the myth of our bodies needing eight glasses of water each day is being debated, the importance of water in any diet can’t be denied. Water makes a great alternative to other caloric beverages, including soda pop, fruit juices, and sweetened tea. Water has zero calories, which easily beats the average of 150 per can of soda or 180 per glass of juice. Plus, water can quench your thirst and keep you hydrated longer than most calorie packed alternatives. 

3. Go organic when possible
There is no scientific evidence that shows organic foods have more health benefits than any other types, but many people prefer to eat foods that are grown locally and without pesticides because, in their minds, these foods are healthier. Keep in mind that choosing to eat organic foods may help your health, but isn’t a guarantee.

4. Limit fast food intake
There is nothing redeeming about fast food. It is extremely greasy, high in fat and loaded with sugar, salt and unhealthy carbohydrates. A diet centered on fast food is a ticket to rapid weight gain and obesity related illnesses. Plus, it saps your energy and generally does not taste as good as a home cooked meal that you have prepared yourself.

5. Embrace fruits and vegetables
You can never have too many fruits and vegetables! They make a quick and delicious snack that is also good for your body. All three basic meals can be complimented by adding fruits and vegetables into the mix. Fruits and vegetables have a knack of injecting tons of energy into your body and they go a long way toward keeping you feeling fit, thin and happy.

6. Savor your food
Wolfing down whatever is on your plate is the worst thing you can do at meal time. Not only do you barely taste the food you put in your mouth, but you also have a difficult time satisfying your appetite. Slowing down when you eat lets you savor the aroma and flavor of the cuisine before you. Mix in some conversation as you dine with a friend, family member or significant other. That offers you a chance to enjoy both your meal and your company at the same time.

7. Moderation is a good thing
Get rid of the buffet mentality at meal time. Eat until you are satisfied and then do not take another bite. There's no point in stuffing yourself full of food until you feel bloated and sick. There will be other meals to enjoy the next day and other chances for you to indulge in your favorite dishes once again.

8. Read the label
You can learn a great deal about a particular food item by scanning through the list of ingredients. If you find that it has a ton of strange sounding words, take it as a warning. That food is going to be filled with artificial flavoring, coloring and enough preservatives to keep it around for a century. These are not the types of things you really want in your body.

9. Cook your own meal
The best part of cooking your own food is that you control what goes into your meal and you also control the size of the meal. When you are the chef, you decide what you will eat and what you won't eat. Preparing your own food feels many times more satisfying than grabbing a value meal from a burger joint on the way home from work.

10. Treat yourself
It is impossible to go a lifetime without an occasional treat. Indulge occasionally. Bake up a batch of cookies or brownies with all-natural ingredients, or air pop some popcorn. Whatever appeals to your sweet tooth, make room for it. This will help you maintain a healthy balance in what you eat.

About Porter Olson 

About the Author: When he’s not out snowboarding the Utah powder, Porter Olson is a writer and blogger for UsDirect.com.

Youthful Skin Forever

On Saturday, February 11, 2012 I had the opportunity to listen to a talk by Gary Goldfaden, MD, a clinical dermatologist and a lifetime member of the American Academy of Dermatology. He is the founder of Academy Dermatology in Hollywood, FL, and Cosmesis Skin Care. He is also a member of the Life Extension Scientific Advisory Board.
The Life Extension Foundation in Fort Lauderdale, Florida hosted the presentation. If you don't know know about Life Extension, you should. To quote Wikipedia it is, "a non-profit research-based foundation headquartered in Fort Lauderdale, Florida, established by co-founders Saul Kent and William Faloon in 1980. Its primary purpose is to fund research and disseminate information on life extension, preventive medicine, anti-aging and optimal health, with a focus on hormonal and nutritional supplementation, deriving much of its income from the sale of vitamins and supplements."

William Faloon is the Director of the Life Extension Foundation. He is largely responsible for it's massive growth. He's also the author of the new book, "Pharmocracy".

Dr. Goldfaden's presentation was in conjunction with the publication of his own book, "Your Guide to Healthy Skin the Natural Way". His talk was an overview of what he considered important information about our largest organ, the skin.

Rather than steal the thunder of Dr. Goldfaden's book and presentation, let me hit upon some interesting and provocative ideas that he presented.

Exfoliation is a big part of the program. You essentially stimulate new skin growth by removing the outer layers. This is done by both Amber and Ruby crystals in products developed by Dr. Goldfaden.

Tea extracts are used in the exfoliation as well.

Hyaluronic acid is what gives skin moisture and gives the skin its structure. It is widely used in dermatology today and is included in the Cosmesis products, particularly useful in the more fragile areas around the eye.

A promising chemical, called Acetyl Hexapeptide-3 is similar to Botox. It is reported to reduce a facial muscle's ability to contract and form wrinkles. It has not however, been subject to double blind testing.

Some general guidelines were given on the topic of moisturizers too. Dr. Goldfaden broke it up in this way:

Oily skin- Use water based moisturizers.
Normal Skin- Use oil based moisturizers.
Dry skin - (or like that of an alligator) Use heavier oil based moisturizers.

The Doctor offered his specialized products, called Cosmesis, as a natural skin care alternative to those who prefer not to use more invasive procedures. Dr. Goldfaden does not disapprove of cosmetic procedures and regularly performs them in his practice. His motivation seems to be one of empowering the patient with knowledge and tools to take control of the health of their skin.

You can learn more about Gary Goldfaden, MD at his website - http://www.cosmesisskincare.com
The Cosmesis products are also available at Life Extension Foundation located at 5990 N. Federal Highway, Fort Lauderdale, FL

It's Safe

Rather than deal with anecdote, lies, or just plain bad information. Let's look at evidence. I don't regularly use aspartame since I'm not into sweetening things. However I never hesitate to use it if I want to. The key is, if you don't like it, if it makes you sick or gives you a headache, don't use it. I'd advise the same thing for any food or beverage as well.

Aspartame has been claimed to produce brain tumors.  This claim is a misinterpretation of testing done on every product.  New products undergo many tests before they are allowed onto the market.  One of those tests is referred to as mortality testing.  If you are an animal rights activist, stop reading.  This test is performed on a few hundred animals, usually rats.  The test is simple, you force the animal to ingest large amounts of the product until they die.  If they don´t die, you give them larger doses.  The purpose of the test is to determine at what level death will occur, and then after autopsies, the cause of death is determined.  This test is done on every food, and always results in the death of the test subjects.  In the case of Aspartame, the leading cause of death was starvation.  Basically so much aspartame was given that the intestines could not absorb other nutrients necessary for life.  The second leading cause of death were brain tumors.  This test is the root of all the rumors regarding Aspartame and brain tumors.  The fact is that no brain tumors in humans has every been attributed to Aspartame. The amount of aspartame ingested by the rats is nearly impossible for humans to ingest even if they were eating the raw product.

The second myth regarding Aspartame involves methanol and embalming fluid.  In a laboratory, Aspartame can be converted to many of the same substances used in embalming fluid, however, the other chemicals needed to achieve this process are not found in the body.  The other part of this is the rumor that Aspartame can turn into methanol.  This is correct, but so can every fruit and vegetable and most other things we eat. Our bodies are very capable of dealing with the methanol that is produced when we eat food.
http://www.explain-health.com/aspartame-artificial-sweetener-side-effects.html

A more detailed STUDY can be found here-
http://informahealthcare.com/doi/abs/10.1080/10408440701516184

Are Supplements Ruining Your Workout?

Could the very supplements you take to make you fitter and healthier be hurting your workout results?

Sports Med. 2011 Dec 1;41(12):1043-69. doi: 10.2165/11594400-000000000-00000.

Antioxidant Supplementation during Exercise Training: Beneficial or Detrimental?

Peternelj TT, Coombes JS.

School of Human Movement Studies, The University of Queensland, Brisbane, QLD, Australia.

High levels of reactive oxygen species (ROS) produced in skeletal muscle during exercise have been associated with muscle damage and impaired muscle function. Supporting endogenous defence systems with additional oral doses of antioxidants has received much attention as a noninvasive strategy to prevent or reduce oxidative stress, decrease muscle damage and improve exercise performance. Over 150 articles have been published on this topic, with almost all of these being small-scale, low-quality studies. The consistent finding is that antioxidant supplementation attenuates exercise-induced oxidative stress. However, any physiological implications of this have yet to be consistently demonstrated, with most studies reporting no effects on exercise-induced muscle damage and performance. Moreover, a growing body of evidence indicates detrimental effects of antioxidant supplementation on the health and performance benefits of exercise training. Indeed, although ROS are associated with harmful biological events, they are also essential to the development and optimal function of every cell. The aim of this review is to present and discuss 23 studies that have shown that antioxidant supplementation interferes with exercise training-induced adaptations. The main findings of these studies are that, in certain situations, loading the cell with high doses of antioxidants leads to a blunting of the positive effects of exercise training and interferes with important ROS-mediated physiological processes, such as vasodilation and insulin signalling. More research is needed to produce evidence-based guidelines regarding the use of antioxidant supplementation during exercise training. We recommend that an adequate intake of vitamins and minerals through a varied and balanced diet remains the best approach to maintain the optimal antioxidant status in exercising individuals.

A Broken Hip Can Be Deadly

In this rather vivid news story the evidence is showing that hip fracture, while common and dangerous in seniors, has even more dire consequences in women around the age of 65.

http://www.cnn.com/2011/09/26/health/older-women-hip-fracture/

"Fractures appeared to be most dangerous in the youngest segment of study participants: For women 65 to 69, hip fracture quintupled the odds of death within one year. This was also the only age group in which the odds of death remained higher in the fracture group after the one-year mark."
 
The original study can be read here-
http://archinte.ama-assn.org/cgi/content/full/archinternmed.2011.447

The least invasive methods to reduce the risk of hip fracture are a diet rich in Calcium and Vitamin D combined with weight bearing exercise. Heavy resistance exercise as recommended frequently by Reverse Magazine can do wonders to promote healthy aging and improve strength and mobility.

Stuffed Turkey Burgers

by Tom Furman

Recently, we posted a picture of our stuffed turkey burgers on facebook, 

and someone asked for the recipe, so here it is:

Ingredients:

1lb. Ground Turkey Breast

1 tbsp. Mrs. Dash Lime Flavored Spice

1/2 tsp. Powdered Wasabi

1/2 tsp. Olive Oil

1 tsp. Red Wine

2 tsp. Goat Cheese

2 tsp. High Moisture Fresh Mozzarella

1/4 Onion 

1 tbsp. Sun Dried Tomatoes

Directions:

Prepare a grilling pan, coat with olive oil and a splash of red wine. Add Mrs Dash lime flavored spice and sautee the chopped onions and sun dried tomatoes in the pan.

In a bowl, combine the turkey breast with Mrs Dash lime flavored spice and the wasabi. Mix thoroughly. Also add a dash of olive oil and red wine. Divide into two burgers and place a large chunk of goat cheese and fold over, thus 'stuffing' the burger. 

Cook the burgers in the onions and sun dried tomatoes. Avoid poking or piercing the burger, so it does not dry out. After the burger is grilled thoroughly on both sides, add a large chunk of high moisture, fresh mozzarella to the top. Let it melt for one minute. Upon serving, top the burger with the pre cooked onions and sun dried tomatoes. Serve with a large tossed salad and red wine. Enjoy!

GL Clinic Open House

On September 21st, 2011, Reverse Magazine had the opportunity to attend GL Clinic of Boca Raton's Open House. GL bill's itself as,

"...the premier cosmetic and aesthetic institute located in South Florida, specializing in spider and varicose vein treatment, liposculpting and weight loss, anti-aging skin care, and nonsurgical rejuvenation treatments."

Their service include-

• Vein and Laser Therapy
• Lipsuction & Body Sculpting
• Facial Rejuvenation
• Medical Weight Loss
• Aesthetic Medicine
• Healthy Aging

This would involve such cutting edge procedures as Vaser liposuction, injectables & fillers, hCG Diet, photofacials, teeth whitening, laser hair removal and platelet rich plasma therapy.

GL Clinic offers a wide array of products as well. Here are just some of them.

 

As you can see, being thorough and matching the clients needs to the individual product is quite important. In addition to nutritional intervention a huge portion of the recommended products are of a cosmetic nature and designed to augment the  treatments provided by the state of the art technology at this fine facility. 

The open house was well attended and the staff was available to answer any question about procedures and methodology. Check them out at 561.613.4500

As a side note, Reverse Magazine was able to meet Bart Savage of Centurion Age Management. He had quite a bit to say about aging, fitness, hormones and medicine. We hope to make him one of our upcoming features.

Consistency vs. Instant Gratification

by Robin White

Living with Tom for more than two years now has taught me a lot of things about fitness. I have learned much about anatomy, fat distribution, nutrition, what exercises are more efficient, and countless other things. But probably the most important thing to learn about fitness for me is the lesson of consistency and patience. Without it, there are no results.

I find that most people, (myself included) can stay on an exercise regimen for a month or so, and then they slowly revert back to getting caught up with work, kids, vacation, illnesses and a myriad of other life challenges.

We need to be aware that humans were made to move and to be challenged physically every day. Does this mean we need to run a marathon every day, or go to the gym every day? No, this would be abusing your body. The body also needs to rest and recover for maximum growth and maintenance.

Think back to our ancestors who hunted, climbed and chased. They exerted their bodies. Then they would have a feast, hang out for a while in a safe spot until the food ran out, then get back on the hunt. Later, they worked farms, rode horseback or loaded ships. Our ancestors used their bodies like machines. That's all they had, their bodies were their most precious resource, capable of building homes, carrying children, picking fruit, everything. They succumbed to disease and infection, but there was far less obesity. Most obese individuals were either the wealthy or royalty who had servants to do their footwork. This should provide real clues for us.

Lifting weights, pulling, pushing, forcing with the body allows the body to dissipate stress, and the tugging of the ligaments on the bone actually causes bones to become stronger and denser. Exercise also causes muscles to increase slightly in size. In women, there is a limit. Every woman I know is afraid she will look like Hulk Hogan if she lifts weights. This is never going to happen without injections of testosterone, so ladies stop worrying about this, I beg you.

The adding or maintaining of muscle fiber to the body is significant for two important reasons. It helps the immune system, and it burns calories at a slightly higher rate. Does this allow you to sit down and polish off a bag of donuts? No. You can never outwork a bad diet.

Firstly, I think we need to sit with ourselves in a moment free of distraction and contemplate where we are in our lives. How do we really feel? Are we in pain? Pain is a strong indicator that something is wrong in our system.

Chronic pain depletes the system by putting stress on the body. This produces more cortisol, the stress hormone. Cortisol causes the body to crave more food. See where this is going? The more you eat, the less you want to move, and before too long, you are in a downward spiral.

If you are taking drugs to feel good, you are doing nothing more than putting a band aid on the problem. You need to slowly get yourself on a better diet, and start adding small amounts of exercise and work up very slowly. I notice that people who have pain, blown discs, any injury at all think they cannot do any exercise. Doctors do not help the situation, by making them fearful due to possible litigation or other insanities. The body was meant to move. If you stop moving and exerting, you are slowly dying. There is no better way to put it.

Now to the real point of this article. What is the one thing that is going to kill off all this well meaning, well thought out train of thought? Lack of consistency.

We cannot maintain. Why? I can think of two reasons. There may be others. First, You are not accountable. Jerry Seinfeld had a wonderful technique he used to stay on top of his writing career. He put a piece of paper on the wall. Every day he wrote, he made a small red line, he kept doing it every day, he kept the line going. Maybe you can develop your own, but make it "breathable", make it flexible. This is NOT boot camp, it's for life, so make it livable.

Second, people love to revert to extremes, as a way of sabotaging the process. They say, "oh it's just too much for me, I can't do it", and they quit. As with everything in life there are two "evil" polar opposites, and then there is the rational, accomplishable middle ground. Which of the three do you think works?

Here's something to contemplate. If you start to move your body in an enjoyable way at least 3 days per week, and you cut back on some of those bad foods, and little less food intake every week (assuming you are heavier than you want to be), at the end of one year you will be a leaner, fitter, healthier person. Your body will have de-aged, and you will have started a wonderful new habit trail for a lifetime. Really think about the impact this could have on your life. Imagine yourself really accomplishing this.

If you put too much pressure on yourself in order to get "instant gratification", you WILL fail. This is a "process" and you MUST be patient. It is a process of turning bad habits into better ones, but it IS gradual. Life has many challenges for us, we cannot always be perfect. But, if we "trend" upwards in a positive motion every day, little by little, magic WILL happen. You need not kill yourself. Think to yourself "Forward, upward, little by little". Do not sabotage. Be kind with yourself, do not judge yourself. Keep your eye on the goal. You must repeat this to yourself, sometimes it's harder than others. Develop little reminders, tricks, helpful aids to your success. Be patient, it IS a process. Don't give up on yourself.

MINIMALISM ALLOWS NO EXCUSES

According to Wikipedia, Minimalism, "...describes movements in various forms of art and design, especially visual art and music, where the work is stripped down to its most fundamental features." Exercise is no different. It is the art of getting the utmost from the minimum. To strip away the inessential to find out what is left. It doesn't mean "simple",  it means fundamental, basic and essential.


With the emergence of the information age we are simply inundated with data on everything. It is almost impossible to escape with smart phones becoming a life wire to the internet and its advertising. This increases our options but it also clouds the decision making process. If you didn't really know or understand about exercise before, you are really confused now.


Enter the minimalist workout. This is literally nothing new. It is what your Dad did in WW2. It's probably what you did if you are my age in high school athletics. Currently we have to have some sort of marketing slant. They call this method, old school, urban fitness, prison workout or body weight culture. I don't like to romanticize things but there is nothing wrong with a bit of sizzle to get you to remember. It is simply exercise using your body weight in a progressive format to gain results in muscle size, strength and endurance.

Several people of note have organize human movement into exercise categories. I have high respect for all of them and this is not a pissing contest. This involves wisdom, vision and minimalism.

Jon Hinds of Monkey Bar Gym divides movements into, Pushing, Pulling, Squatting and Running. He has a sub category of planking or core work.

Dan John, Legendary Strength Coach and a man who has been seen in a Kilt, says there are five movements. Hinging, Squatting, Pushing, Pulling and Carrying.

Paul Wade, author of Convict Conditioning, uses his Big Six. Pushups, Pullups, Squats, Leg Raises, Bridges and Handstand Pushups.

As you can see,.. there is little variation with exercise,.. experience,.. and wisdom.

Let's take the simple example of Convict Conditioning. How can ANYONE have any excuse about equipment, methods, driving to the gym, workout clothes or results with the simple progressions of Convict Conditioning? It takes you from a grossly weak or unconditioned condition to an elite level with over ten stops for six different exercises.

Remember the answer to most questions can be remarkably simple and this case it is. Find out how the body moves, use the tool of progressive resistance and employ a program with record keeping that measures improvement and is alignment with your goals.

While this article may seem fueled with testosterone, let it be known that the same movements are perfectly acceptable for women. There is no "women's exercise" or "men's exercise". There is just exercise. Genetics determine body proportion and neurological efficiency. Hormones will determine male or female. The science of exercise will determine how far you can go with safety and sanity.

For information on this minimalistic program, click this link.

I've Fallen and I Can't Get Up

Jeff Martone has NO problem getting up off the ground.

It has been said that we do not stop playing because we get old, we get old because we stop playing. 

 

If you compared the movements of a toddler getting from supine to standing, to those of a senior citizen, you would probably note many similarities. Fundamental movement skills would be shaky. The toddler has a life time to learn them, the senior citizen is struggling to retain them. Somewhere in between we could use some awareness and practice.

There seems to be some stigma attached to getting on the ground. Some martial arts like jiujitsu give you an immediate introduction to understanding understanding it. Even the basic yoga class gets you grounded and familiar with the floor and gravity. However a simple exercise used by strong men years ago and now refined by fitness educators can retrain your elegance and return you to a state of play with the added advantage of healthy exercise.

The Turkish Get Up is a simple yet streamlined tool that not only provides a high level of conditioning for the torso muscles, it also improves shoulders, hips, legs and arms. It's attention to detail can be overwhelming but it is best learned under some supervision of a training partner or instructor. While the exercise is old, the current updates have been provided by Gray Cook and Brett Jones. They call their methodology, Kalos Sthenos or "Beautiful Exercise".

Here is a very nice breakdown of the get up on the "Begin 2 Dig" Blog.

http://www.begin2dig.com/2008/08/refined-hardstyle-turkish-getup.html

After this refinement, like all things,..other instructors want to simplify the method or simply add their own twist. Once again here is a detailed analysis. I'd urge you to read this simply because it is well done.

http://www.begin2dig.com/2009/04/tgu-high-hip-bridge-gray-cook-addresses.html

 

Below are a series of shots of Robin White doing the fundamental movement. Remember, once you stand up, you have to reverse your action and get back down.

 

 Remember, about one third of the elderly population over the age of 65 falls each year and the risk of falls increases proportionately with age. At 80 years, over half of seniors fall annually. Just the strength and skill surrounding doing a Turkish Get Up will certainly be a step in the right direction.

Below is my friend Steve Cotter demonstrating the epitome of The Turkish Getup. The TWO HANDED GET UP WITH 70 POUND KETTLEBELLS. ENJOY. 

 

It's A Game of Feet

Coco Austin trains her feet under a load.

Almost a consistent theme with many as we mature is the pain in our feet. Sometimes it is caused by injury. Sometimes it caused by excessive bodyweight. I'm going out on a limb here and suggesting that it is caused a reduction of flexibility, strength and conditioning of our lower legs and feet. Modern times do not place extraordinary demands on our feet. We should not be surprised.

The use of the shoe as a protective tool is very, very, old. Realize the use of the word "protective" and not supportive. The shoe has actually changed our feet. Below is a famous illustration of someone who walks barefoot and another who lives in shoes. It's quite a difference. 

Obviously there is something going on here. Perhaps we can represent it with this analogy. Place your arm in a splint for 8 to 12 hours per day, every day. What do you think would happen? Atrophied muscles, loss of movement, loss of size and loss of function? Why should it be any different with the muscles of the lower legs and feet?

Let's compound the ideal of atrophied feet and increased load. Take feet that have been trapped in shoes during working hours and sometimes during non working ones too. As the muscles atrophy over the years and reduce their strength and flexibility,... you decide to increase the load placed upon them by gaining weight year by year. This can also load the lower leg, upper leg and torso area. Your posture will change with age and the stress on the weakened feet will increase. 

In some cases, increasing the load on the feet is necessary. Fashion and social style may indicate for example that women wear high heels. It is NOT a very healthy option, but with proper conditioning it can be folded into a lifestyle where fitness and looks do not have to be mutually exclusive. 

In another case a soldier may hike miles over rough terrain with unwieldy loads. The US Military has spent many years researching and altering the footwear of soldiers, who are young and strong, to manage this stress.

There is one simple alternative. Spend more time walking, hiking and running barefoot. This may not be practical in an urban area with broken glass, rocks and possible contamination risk. The "barefoot running" craze has stimulated a need for products that manufacturers are more than happy to develop. New shoes with little support have popped on to the marketplace. They are not the be-all-end-all, but they increase the choices we have to improve foot fitness. Here are two such examples.

The Inov-8 Shoe

The Vibram 5 Finger Shoe

These shoes are just two possibilities of a currently expanding market. Make sure to get a proper fit with either shoe. For more information on either of these brands, check out:

INOV-8 SHOES

VIBRAM 5 FINGER SHOES

Even with barefoot or protected walking or running, the addition of exercise for the feet can have quite a dramatic effect. Below is an illustration of just some of the structure of the lower leg and feet. There is plenty muscle tissue to work with.

Let's work our way through some lower limb drills that may relieve pain,  increase flexibility and develop some strength.

1. Stretching the front of the ankle is very important. When we spend some hours in traffic,.. the front of the ankle gets fixated into position. It's a far cry from hunting in the plains for Bison and running to avoid being eaten by Sabertooth tigers. Using a foam roller or even a rolled up towel can increase the range of motion. Focus on sitting in this position for about a minute. If it is painful, start with several short holds.

2. The next drill is to squat on your toes, then flex the plantar muscle on the sole of the feet. You end up rocking forward and back. [not up and down like a squat]. Usually bodyweight is sufficient in the early stages, but you can add a barbell plate in your lap for an extra challenge. You will also need to hold on to a fixed object for balance.

3. The third drill is to increase the strength of the muscles on the front of the lower leg. The shin area. The requires a wooden block. Place just your heels on the block and lower your toes towards the ground. Let the muscle stretch then contract it slowly to a position we call dorsiflexion. Repeat until you feel fatigue.

4. The standard calf raise is the next drill. Keep the knees locked and place the ball of the foot on a wooden block as shown or even a doorway. Lower the heels and let the calf stretch for 10 to 15 seconds. Then reverse the action and stand on your tip toes. Continue this process until you are fatigued. This drill will also enhance the shape of your lower legs.

5. This drill is a stretch for the muscles surrounding the toes. This is often neglected. Simple insert your fingers between your toes. Then squeeze and let the muscles relax and stretch. 

6. There are small muscles around the ankle that are addressed in other drills. The use of a Theraband however, adds unique resistance to the foot. Simple loop the band over the end of the foot, flex and relax until you are fatigued. 

7. Finally, using a golf ball we can do some soft tissue work by rolling it on the sole of the foot. This drill alone is quite beneficial. 

You can use all of these drills or just the ones that give you the most benefit. Tailoring an exercise program is using the Bruce Lee idea of "Absorb What is Useful, Reject What is Useless, and Add What is Specifically Your Own". Feel free to experiment. 


In addition to this article on exercise and barefoot running, here is a link to a great source of foot information. America's Podiatrist. 
It's time to start thinking of your feet as a part of your body that can age and this article is chock full of information to REVERSE it.

 

Feminine Strength

Pole Vaulter Allison Stokke

 There is an interesting study on perception and strength in men and women. Check it out HERE.

It's about the sexes underestimating their strength, but one glaring sentence jumped out at me.

"far more women than men felt that strength was not important nor should be exhibited."

This perception is one that needs to change. The only fitness quality that produces movement is

strength. Endurance requires movement from muscles to tax the system and flexibility allows movement, but movement is created by muscles. If you don't do something to build or at least maintain them throughout your life, they will decrease. They don't suddenly fall off of a cliff. The decline is gradual by the decade. That is why watching the scale alone tells us little about what is going on inside of us. We need other measures of fitness, other measures of feedback. That is where strength training comes in. It is the most elegant and highest yielding fitness tool. The results are almost magical in nature. While we are embracing more as a culture, there are still pockets of resistance. Mention weight training to the average woman and she will exclaim, "I don't want to look like a man." This is hardly the case. Women don't produce enough male hormone naturally to get excessively large muscles. Secondly, it is a lot of work to be the most outstanding in your field. When the same women start playing tennis are they in fear of being forced on to the Grass Courts at Wimbledon?

Strength training in general brings about many positive markers in health. These would include but are not limited to muscle strengthening, better sleep, better blood chemistry, stronger bones, resistance to injury and cosmetic improvement. Literally the most important thing you can do as you age is to focus on strength training. 

UPDATE-

Speaking of upper body strength we are keeping you abreast of the improvements in Robin White's efforts to turn back the clock and REVERSE the aging process. She is weighed and measured on the 10th of every month. Many times measurements of weight, lean body mass, percentage of body fat, etc can be skewed by food intake, muscle glycogen, bowel movements and dehydration. We have only been looking for a trend. So far she is getting stronger and improving in all areas. We have been dealing with some exercise form issues with leg training, but those have been overcome. Her increases in upper body strength have been very good. She's been focusing on her neck, since an aging neck is visually unacceptable. Check this LINK.

The previous updates are HERE.

The progress continues. Our plan is to avoid excessive body fat loss. Rather we are focusing on increasing muscle size and lean body mass. Our focus this month was on the upper body and neck and we were not disappointed. Here are the STATS-

Body weight-127.2, up 1.2 pounds! (Yes Robin is gaining weight!)

Hips-36.125, Up .125

Waist-24.5, Exactly the same

Waist/Hips Ratio-.678, More extreme

Belly-27.25, Same

Thigh-20.5, Same

Chest-34.25, Up .75 inch!

%Body fat-17.07%, slightly down

LBM-105.33, Up 1.3 pounds!!

Neck-13", Up .375 inches

Calf-14, Same

So Robin significantly increased her upper body size and neck size. Her ultimate goal is adding more lean body mass, which would increase her hips, neck and chest measurement. She doesn't want to lose too much fat since the fat stores in the feminine areas of the buttocks, breasts and face would diminish and reduce her curves.

The focus next month will be an intense increase in leg work,.... and the addition of CREATINE. Until then,... train hard and focus on strength as you age.