In PT with Jessie Carter – Holiday Shop But Don’t Drop!

By:  Physical Therapy Contributor Jessie Carter, PT

Low back pain has been a common theme around the clinic lately. Every year around this time, there seems to be an increase in patients complaining of back pain – aches and pains from shoveling snow, back strain from carrying shopping bags and packing gifts, and chronic pain patients want to address before the holidays.

I was out with the best of them on Black Friday braving the crowds. What started as a quick trip to snag some deals, however, turned into an all-night, exhausting event.

Consider these tips to keep your body from wearing down before you do:

• Wear comfortable shoes such as walking or running shoes when shopping. When it comes to walking the mall, comfort should win out over your cutest pair of heels to prevent stress to your ankles and feet.
• Lighten your load when you can. If you are shopping for a lot of items or for a long period of time, consider making frequent trips to your car to drop off packages. This provides extra exercise while reducing the stress on your back muscles.
• Distribute the weight of packages and shopping bags evenly on both sides of your body.  This means that you have to avoid holding all your bags in one hand to sip your favorite drink or fumble for your keys. This also means avoiding what I call “attitude standing” – propping all your weight through one hip (often times to hold a child propped on that same hip). Standing in this position can create undesirable forces through the hip joints, pelvis and spine.
• Women, keep your suitcase (I mean purse) weight to a minimum to avoid undue stress and fatigue. Only carry necessary items such as your wallet and keys. When carrying your purse, consider strapping that makes your body work the least or requires large joints over smaller joints to carry. For example, use a bag that has a shoulder strap or can be worn as a backpack instead of a purse with smaller handles.
• Plan ahead if possible. Whether you are going to campout to get the best deals or do a marathon shopping spree, you can ease physical and mental stress by making a list and avoiding prime shopping times. Remember that long lines and busy parking lots increase your time standing and walking.

While most back pain is mild and resolves on its own, some pain persists or comes back repeatedly over time. A lot of my patients, who have experienced low back pain for years, tell me they have tried multiple treatment options without success. They also report that each time the pain returns, it seems to get worse.

When you experience low back pain, one of the best things to do is to stay active and continue with your normal routine as much as possible, without the risk of further injury. This seems to contradict the old approach of “putting someone to bed” when they are down on their back. Bed rest for more than a day has been shown to actually slow recovery.

If your pain worsens or lasts more than a few days, then it is time to see a medical professional.  Immediate medical attention should be sought if you experience loss of bowel or bladder control, numbness in the groin or inner thigh and/or pain that does not change with rest.

Continue your Total Gym routine over the holidays to maintain optimal strength and tone. Try these “Cable Core Work” exercises to target your snow shoveling and shopping muscles: the shoulders, back, arms and chest in conjunction with the core.

Arm Cable Exercises; Recruiting the Core

The mad rush of the holidays is here…following these simple tips and taking care of your body will allow you to enjoy the season and shop without the drop.

Happy rehabbing!

Jessie Carter is the owner of High Pointe Rehab in Clarksville, TN, where she utilizes Total Gym for physical therapy and fitness training to offer the full continuum of patient care. Jessie is a 2001 graduate of the University of Evansville (UE) in Evansville, IN, where she earned both her BS and Master’s degrees in physical therapy. Contact Jessie at jessie@highpointetn.com with your questions or ideas for future topics.

In the News! UFC Gym “Trains Different” with Total Gym

UFC Gym Corona is hardly just a “Fight Club.” Read how UFC  is “training different” and attracting all member populations with Total Gym PlyoRebounder in this month’s Club Solutions Magazine!

Breaking Out of the Norm

When people see UFC GYM a million thoughts run through their mind – amazing fitness club may not be the first. Adam Sedlack, the SVP of UFC GYM, understands this and has found ways to overcome discrepancies.

“Every new business faces challenges, especially in competitive markets like the fitness industry,” Sedlack explained. “Our specific challenges are driven by the fact that the traditional fitness customer perceives UFC GYM as a ‘Fight Club.’ However, we are a full-service facility offering an array of programming for the entire family and every fitness level. We have close to a 50 percent male to female ratio and the average club houses 450 youth members under the age of 12.”

UFC GYM has the advantage of being aligned with one of the fastest growing sports in the world. The concept was developed by Mark Mastrov, the founder of 24 Hour Fitness, his partner Jim Rowley, brothers Frank and Lorenzo Fertitta and their partner Dana White – the Fertitta’s and White comprise the executive staff for UFC. “As UFC continued to grow, Mark and Jim saw the demand and the potential to offer the innovative training techniques of these athletes to the traditional fitness consumer. Not only does mixed martial arts have incredible physical benefits, it also adds and intense, empowering, yet fun aspect to working out.”

Sedlack has used marketing to make consumers perceive UFC GYM as a family fitness club. “Our current marketing campaign illustrates exactly what sets UFC GYM apart from any other fitness facility. We offer an alternative to the traditional workout with a multitude of ways for the entire family to sweat different, move different and burn different. We are seeing people get in the best shape of their lives while their self-confidence improves, positive mental attitude changes and overall outlook on life gets better as a result of what they are learning within our four walls.”

To focus on the family aspect of the club, Sedlack had to incorporate more youth programming and ancillary sales such as retail or merchandise. “These are areas we’ve seen the most expansion. After opening our first location we realized the demand to diversify our offerings to target not just the typical UFC fan, but women and youth as well.”

It’s easy for Sedlack to understand the importance of youth programming. “Growing up, fitness and athletics were always part of my lifestyle, and as a result, I always saw myself in some sort of competitive or health related field. While I was in college, my major was psychology and I began to appreciate how people prioritized life decisions, and the motivations that led them to that end result. For the most part, people are creatures of habit and we all have a circle of influence that develops our characteristics when it comes to integrity, honesty, nutrition and overall well-being.

“For me, fitness allows all people in all circles of life to improve and empower their lifestyle. If their brain is programmed to be negative, fitness and nutrition can cure that. If an individual is competitive and focused, fitness and nutrition will help you get better. This industry is where science meets psychology and allows anyone the opportunity to live better. My passion was introduced to a great opportunity through industry experts Mark Mastrov and Jim Rowley who molded me to look at my professional position not as a job, but as a lifestyle.”

Perceiving his role in fitness as a lifestyle pushed Sedlack to dig for new and innovative ideas. “From state-of-the-art cardio and conditioning equipment like Total Gym GTS®, Total Gym PlyoRebounder® and PlyoBalls® to youth programming to Pilates and cycling, we offer something for any fitness type.” Of course, UFC GYM also provides members with the opportunity to practice MMA programming, such as Muay Thai, kickboxing, jiu jitsu and women’s self-defense and team-oriented daily ultimate training.

People may continue to view UFC GYM as a “Fight Club” style gym, but with people like Sedlack working on branding the company as a full-service club for families, more and more people will find themselves getting in fighting shape, looking and feeling better. -CS

By Tyler Montgomery

http://www.clubsolutionsmagazine.com/2011/12/breaking-out-of-the-norm/

Tara’s Friday Bite – 2 Ways to Stay Healthy Through the Holidays

It’s official … the holidays are here! This special time of year is full of friends, family, fun….and temptation!

Everywhere you look there are enticing pastries and evening cocktails at holiday parties. However, all is not lost! There are two simple ways to stay healthy and energized over the holidays so you can welcome 2012 with a smile and for the ladies, your skinny jeans!

Tip #1 – Snacking. When life gets busy, planning your meals is the first thing to go. That in combination with all of the sugary treats around the office is a formula for diet disaster. I want you to stock your office, car and purse with easy 200 calorie snacks (listed below) so you always have a bite on hand. Then when those cookies are calling your name around 3:30pm, you can grab one of these quick sweet and savory snacks! You’ll increase your energy, decrease your stress hormones and you’ll be more likely to say “no” to those tempting holiday treats.

Here are some of my favorite 200 calorie snacks:

• Cliff Mojo Bar. You can find these everywhere and they just came out with delicious new flavors like Peanut Butter Pretzel
• Apple and Almond Butter. Try Justin’s Nutbutter! They come in individual servings and fantastic flavors like almond butter and chocolate hazelnut.
• 2 Cuties & 2 String Cheese. That’s right, I said 2! Both of these are very low in calories so your stomach isn’t left grumbling and craving sugar.
• Trail Mix. My two favorites are the Planter’s NUT-trition packs and the Trader Joe’s Just a Handful of Almonds, Cashews & Cranberries.
• Greek Yogurt Parfait. Mix 5oz of plain Greek yogurt with 2 tbsp of pomegranate seeds and 5 crushed walnuts for a sweet and savory snack.

The trick is to get to the store TODAY and stock up for the entire month! Life is going to get busy and even a grocery run can become challenging.

Tip #2 – Schedule exercise. Eating healthy is one step, but you must also maintain a consistent exercise routine. As your schedule gets more hectic, you’ll see your normal workout time diminish; however, it is important that you remain consistent – even if you have to cut your 45-minute workout to 2o or 30 minutes. Look at your calendar and schedule in exercise for the remainder of the month. Get Total Gym exercises on-demand at www.totalgym.com/exercises. By simply getting moving you’ll crave healthier foods, reduce your stress and feel great!

Tara Coleman is a Clinical Nutritionist and Salada Tea Spokesperson living in San Diego, CA, and . She blogs twice a month with “Tara’s Friday Bite.” Leave your comments with ideas for future topics or email Tara directly at tara@taracoleman.com. 

Total Gym Weekly Workout – Kiss Your Gut Goodbye!

Healthy New Posts From “Fytness Fanatik” Amanda Lynn Hare!

New Total Gym Inside blog contributor Amanda Lynn Hare is a Total Gym user since 1998. Amanda Lynn is here to share her enthusiasm for healthy, fit and fun living.

Keep your gut in check this holiday season with Amanda’s favorite core strengthening exercises! Benefits include: a tighter midsection, stronger core (trunk and back) and improved posture!

Amanda suggests completing 10-15 reps of each exercise below (depending on your fitness level):

* Pullover crunch with legs in table top position

* Ab crunch with SCRUNCH (Now 50% Off! Click here)

* Crunch with hamstring curl using the Folding Foot Holder (standard on Total Gym Sport, GTS and PowerTower) or the Wing Attachment for XLS

* Crunch at higher incline (no hamstring curl)

Year-End Blow Out Sale! 50% Off Accessories!

Year-End Blow Out Sale!

Accessorize for the New Year and expand your Total Gym training repertoire.

Now through December 31, get 50% off ALL Total Gym Accessories.

Enhance your and your clients’ workouts with popular accessories like the SCRUNCH, Press Bar and Leg Pulley System!

Purchase by December 15 for delivery by December 24.

Fitness Psych – Exercise Addict?

Michael R. Mantell, Ph.D.

Whether you exercise on your Total Gym at home, in a local health club or pound the pavement outside, admit it–you love it. Well, there’s love of exercise and then there’s too much love of exercise, the kind that appears to lead to compulsive behaviors.

Neurotransmitters and the brain’s reward system, including dopamine (or the “high” that drug addicts crave), play a critical role in the brain chemistry of those who appear to be “addicted to exercise.”

Is there really such as thing as “exercise addiction?”
Not formally, but it is a catchy phrase. Dr. William Glasser first used the term in 1976 when studying long-distance runners, and to date there is still no real agreement on whether people are genuinely “addicts” when it comes to exercise.

It’s been estimated that 1% to 8% of gym goers behave in ways regarding exercise that are similar to the way drug addicts act in relation to drugs, and some believe that 50% of those with clinical eating disorders are actually “dependent” on exercise as a way of dealing with feelings or emotions or to maintain self-esteem.

Signs of exercise addiction
Exercise addicts typically have low self-esteem and poor self- and/or body-image problems. Stress, anxiety, depression and/or anger can be the reason someone goes overboard on exercise. Here are some behavioral indicators of what some consider “exercise addiction:”

• Constant preoccupation with exercise throughout the day
• Never taking a day off even when injured or ill
• Feeling anxious and guilty if one misses an exercise session that “must” be made up
• Food choices based only on exercise, working out isolated from others
• Taking time off from work or school to exercise
• Lying about exercise
• Conflicts with friends and family arise due to the amount of exercise one does
• Using the amount of exercise one does as the basis for self-esteem that day
• Finding no pleasure in exercise but driven to do so anyway
• Never being satisfied with the exercise one has done

The thinking patterns of exercise “addicts” runs counter to healthy, rational thinking. For example, they believe, erroneously of course, “I either run an hour or it’s not worth it at all.” Or, “People who don’t exercise are fat.” Or, “I only feel good about myself when I exercise, so if I exercise I’ll never be depressed.”

These folks need a compassionate, judgment-free coach who won’t argue, embarrass or criticize, but will continually meet to move past their common resistance to discuss underlying issues. Some may require additional assistance from mental health and medical professionals, particularly when this behavior is related to an eating disorder, which is often the case.

Reasonable training with Total Gym
One of the most attractive aspects of exercising on a Total Gym is the integrated full-body workout one can get in a reasonable amount of time. Those with disordered or obligatory devotion to exercise will spend more than 2 hours per day, seven days per week exercising, far beyond what is considered “normal” or necessary. It takes over their lives.

For the rest of us who are healthy exercise and Total Gym “enthusiasts,” getting into healthy shape, maintaining fitness and creating positive emotional wellbeing can all be achieved with reasonable commitments to consistent full-body workouts as prescribed in the Total Gym DVDs, training programs and on-demand exercise videos that are available on TotalGym.com.

Follow Dr. Mantell on Twitter @FitnessPsych.

 Michael R. Mantell earned his Ph.D. degree at the University of Pennsylvania after completing his M.S. degree in clinical psychology at the Hahnemann Medical College, where he wrote his thesis on the psychology of obesity. He has served as Chief Psychologist of Children’s Hospital and Health Center of San Diego, and created and led the nationally recognized Psychological Services and Employee Assistance/Wellness program for the San Diego Police Department. He is a member of the Sports Medicine Team at The Sporting Club in La Jolla, California, maintains a private clinical practice in La Mesa, California, and writes and speaks for the American Council on Exercise.

Total Gym “Fit Before Feasting” Workout

You know you’re going to do it. The turkey, stuffing, candy-coated yams and butter drenched rolls – it’s all too decadent to avoid! You’re going to indulge on Thanksgiving; it’s tradition!

To help counteract the calorie-laden Thanksgiving meal, we’ve put together a full-body Total Gym “Fit Before Feasting” workout! Warning:  Feeling this good may cause you to make healthier food choices come turkey time!

Try to complete 10-15 reps of each exercise demonstrated below in 2-3 sets.

Cardio Pull - A great compound exercise to warm up the upper and lower body.
Cardio Pull

[Unhook cable pulleys from glideboard]

Squat Progressions - From single to double leg, to plyometric squats. You’ll feel the burn! Squat Progressions

[Attach cable pulleys to glideboard]

Flys and Curls - Sit laterally to perform single art chest flys and bicep curls.
Seated Lateral_Single Arm Chest Fly-Lateral Biceps CurlsAdvanced Cable Work – High-level progressions for shoulders, arms, chest and back, with recruitment of core stabilizers. Advanced Upper Body Cable Sequence

[Detach cable pulleys from glideboard and add/engage foot holder]

Hamstrings and Abdominals - Get an optimal stretch and flexion for hamstrings, while maximizing abdominal involvement
Upper Extremity Progressions

[Remove/disengage foot holder]

Sprinter Start – Explosive leg exercises that mimic a sprinter’s start to torch calories!
Sprinter Start