You hear phrases like “strong ones adapt” and “survival of the fittest”. These are all relating to the fact that our bodies constantly adapt in order to survive.
The body responds to mental or physical stresses by either mentally repressing past traumas or increasing muscle mass to carry out more work. Without the proper care, the emotional and physical scarring that takes place, tends to add up over the years and will eventually wear us out.
You’ll know when you this happens when you start grunting/sighing more than usual every time you get up from the sofa.
Most of us spend our working days loading our bodies in a fixed posture either by standing or sitting all day.
The stress of gravity alone coupled with the repetitive stimulus of work, will cause wear and tear in your joints. In addition, this may lead to pain in your lower back or knees.
The better we are at recovering from stress the more time we are able to spend our life pain free. However, as we decrease our ability to recover, the stressors will overcome and cause postural imbalances and ultimately pain.
The longer this persists without proper care, the more chronic the condition becomes.
It seems to me, that the people who make the time to reduce stress and improve their health don’t say things like, “it’s because I’m old” or, “I’m getting too old for this.”
I believe that the “old” feeling is relative as I’ve seen some highly functional 60 and 70 year olds.
The good news is that it’s never too late to start applying healthier alternatives into your daily routine. The more consistent your care plan is, the easier it will be for your body to adapt into a healthier and hopefully pain free version of yourself.
Have you ever thought to yourself how “tight” your becoming over the years? I’m sure you remember how flexible you used to be back in high school and now you can barely sit cross legged.
If you think about it long enough you’ll soon realize that your body is constantly changing for better or for worse. We all experience different degrees of stress from time to time so it is completely understandable why you are becoming stiffer.
Your entire body is going through a lifelong process of wear, tear and repair which needs to be maintained on a regular basis.
Your muscles need constant maintenance through strengthening and proper nourishment. A consistent dose of movement will allow you to live an active and independent life much longer.
We have been blessed with such a powerful gift of movement and it is our responsibility to cherish it as long as we can.
“The door hinge that gets opened and closed everyday never gets rusty.”
Are you looking for an easy way to get started? Read about the melt, mold and move program design.
Some people like massage, but they don’t like the fact that the benefits are temporary. That is true, but most things you do for yourself physically is temporary.
You can enjoy a scrumptious meal, but you will get hungry again. You can get a great night’s sleep, but you will get tired again and need more sleep.
One great workout doesn’t last for months.
Our bodies have needs that require regular attention. Massage and other forms of health maintenance are indeed temporary, but that doesn’t mean they are not valuable.
A headache, stiff neck, back pain, stress, or other ailments do not go away on their own.
Action needs to be taken to make it better. Massage is a way to help us feel good along with our regular activities.
I would also like to add that just resolving reoccurring symptoms is not the main focus in treatment.
Practitioners should emphasize on the root of the problem as well. If a significant release happens on the table in either mind, body or spirit, it may not only get you back to "normal" but rather at a more optimal state.
For example, if a chronic holding pattern in your muscle released it would most likely improve the quality of your life dramatically.
So I challenge you to change your perception on the value massage therapy can have in your life.
Taking off most or all of our clothes and letting a virtual stranger touch us is not something everyone is comfortable with. We do however, allow touch by other professionals like doctors, dentists, nurses, and hair stylists so it really depends on the context of the situation.
Touch can occur without any sexual intentions. People innocently shake hands and hug frequently on a daily basis.
Almost everybody enjoys a short neck rub or back rub from a friend or family member who most likely doesn’t have any massage training.
Rest assured that you are just as safe with a professional Massage Therapist. In fact, you would most likely have a better experience.
Touch is a common and natural occurrence. However, in our “hands-off society”, many people may be lacking touch. Massage is a safe alternative to provide the touch people need.
Massage is very personal. You aren’t just buying a television or a pair of pants. There is a significant degree of vulnerability by allowing another person to touch your body.
Trying anything new can be awkward-especially massage. However, you may be surprised how effective it is in relieving any possible acute or chronic symptoms you may be living with.
Massage Therapists are trained professionals that know how to put people at ease by creating a safe and non-judgmental space. In addition, any anxieties that you may have can easily be alleviated with your massage therapist.
It seems to me that health services like personal training and massage therapy are perceived as a luxury that is only for the privileged and well-off in society.
A good night’s sleep, pain reduction, stress relief, feeling good enough to do the things you want to do in life are all essential in order to maintain a high quality and independent life for everyone.
Investing in health services appreciates the most important asset which is your physical body. In addition, you may not need to buy as many pain relievers and may have fewer doctor visits, so in the long run investing now will actually save money!
There are things in life that require our time, like work, home, and family responsibilities. Time is limited and you can’t get it back once it’s gone.
However, we do have some leeway in how we spend part of our time. People make time for what is important to them. In fact, prioritizing your health will often lead to more productivity and overall vitality to carry out more than you could have ever imagined!
A lot of people are threatened by the success of others simply because it reminds them of all the things they did not achieve in their own lives. As a result, they would rather discourage or pull you down in order to keep themselves from feeling the guilt or shame of their own failures.
We all think about being healthier but find it hard to act on it. In addition, your support system may not be there when you need them most.
To have the support to keep you on track of your goals is invaluable and is one of the more important components to consider in order to succeed.
Martin Rooney the founder of Training for Warriors said it best when describing the 5 most important parts of our anatomy that need to be emphasized in order to be successful.
Open Mind (willing to learn new things)
Strong Back (people will try to bring you down)
Big Heart (gotta love them anyway)
Thick Skin (you will be criticized, get used to it)
2 Ears 1 Tongue (less talking, more listening)
Personal Training services are highly individualized which means that there is no comprehensive system that is the same for everyone. Services can span from Bodybuilding protocols that focus primarily on muscle growth and ultimately getting that “shredded look”. Some people want to improve their cardiac capacity to be able to run a 5k or 10k without gassing out. Others want to simply lose fat and “tone up”.
These few examples reveal how unique each person's desires and goals. It is the trainers responsibility to meet those expectations and help them succeed in achieving those goals.
Personal trainers are in service to provide constant support and accountability which is usually the limiting factor to get from where you are now to where you want to be.
Before thinking about hiring a trainer the most important pre-requisite to get the most value a trainer can offer is establishing your “Why”.
We tend to act on things that have meaningful emotional significance which either avoids pain or leads to pleasure.
Your son telling his friends that his mom or dad is too fat to play with him is most likely going to be painful and will give you enough motivation to start making positive lifestyle changes towards better health.
“If you have a strong enough why you can bear almost any how.”
Once you are fully committed to making a change then you will be more open to trying new things.
This is usually the time most people find health and nutrition so confusing and contradictory. It is common to go through a paralysis by analysis stage because the fitness and nutrition market is saturated with information like...
“TOP 10 BEST EXERCISES” or “NUTRITION SECRETS NO ONE WANTS YOU TO KNOW”.
The personal trainer has been through all the bologna so we are better equipped to help you focus on taking immediate action towards health.
We aren't worried about what everyone else thinks is the best exercise but the ones that are best for you.
We are educated enough to understand that there is no one size fits all approach to nutrition. The process of becoming healthier should be simple and realistic so it really is our responsibility as trainers to explore healthier options that fit your lifestyle .
Just do the do and we will do all the thinking for you.
Isn’t it much more convenient to jump right into the workout or game without warming up?Yes, but it comes at a cost that most people overlook. Taking care of your body before demanding activities is actually going to buy you time.
You most likely had to take a considerable amount of time off simply because you didn't spend 10-15 minutes beforehand to prep your body. In fact, all of the time you spend in pain or injured adds up to a lot of time being inactive.
By getting into the habit of covering all your basis with preparatory functional movement you are going to save a tremendous amount of time away from the hospital or in your bed.
The Melt, Mold and Move process is a simple and effective way to prepare your body for demanding workouts.
The soft tissues which are composed of things like muscle, tendons and ligaments need to be warmed and lengthened through a melting process scientifically called thixotropy.
Imagine, placing your fingers on a cold stick of butter and holding it until it melts is pretty much how our soft tissue responds.
This is when the good ol’e foam roller comes in handy.
A good strategy is to place the foam roller on a specific area of the muscle that is tense and sensitive. That is most likely an adhesion or fibrotic tissue that needs to melt so you can then mold.
Click here for Foam Rolling Demo videos.
Molding is the step where you can start to implement stretching techniques to enhance your range of motion. No need to hold the stretch at end range for a extensive amount of time.
I like to apply the strategy of holding for about 10 seconds to mild discomfort then release. Repeating 3-5 times is enough to replicate a pumping mechanism for your blood to adequately circulate..
Click here for simple stretching demo videos.
Once your tissue quality is optimized then it is best to integrate tension through functional movement patterns. I would go through a sequence of squats, lunges and reaches 3-5 times through before I can start to feel prepped and ready to go.
Click here for sample movements you can apply right now.
Applying this strategy will save you time in the long run and also maximize the quality of your soft tissue matrix. Once you melt, mold and move on a daily basis you will begin to realize how much better you feel in mind, body and spirit!
And yes, it is always nice to add in some massage at the end to enhance your recovery!
My perspective on health and wellness trends