Who’s On Your Team?

By: Dr. Jenifer Reiner

Who’s on your team?

Athletes whether they are professional football players or collegiate volleyball players are surrounded by a team of medical providers, team coaches, and strength and conditioning staff all focused on providing a comprehensive program to achieve optimal health and performance.  Outside these settings, however, a coordinated effort between one’s medical doctor, personal trainer, chiropractor, or physical therapist is more of a dream rather than a reality.  Clients are becoming more aware of this “team” approach and are seeking out the one-stop-shop for their training and rehabilitation needs.

Following chiropractic school I was fortunate to experience the “team” approach to rehabilitation while working in the athletic department at the University of California San Diego.   The road to recovery is a collective effort that includes medical doctors, physical therapists, athletic trainers, acupuncturists, strength coaches, and chiropractors.  While many of our skills overlapped, the combined efforts in diagnosis, treatment, and sport specific training provided appropriate checks and balances to ensure we were on the right track for success.  Outside the university setting, however, I worked in a private practice that included two other chiropractors.  Challenging cases with atypical presentations or limitations in my own treatment skills often left me frustrated due to a lack of resources.  It was time to make a change in my personal practice and recreate the university setting I had grown to love.  Around that time, Todd Durkin was in search of a sports-based chiropractor to complete his team of rehabilitation and training staff at Fitness Quest 10.  The opportunity included a team of physical therapists (Water and Sports Physical Therapy), massage therapists, a world class group of strength and conditioning coaches, Pilates instructors, and yoga teachers.  Christmas had come early.

After 2 short years since joining the “team,” it’s safe to say I have experienced the most growth professionally, educationally, and personally, than in college and post graduate work combined.  I believe the key to this success lies in the motivation of those around you, your “teammates” dedication to mastering their craft, and pure enjoyment of learning from those constantly seeking the best information available.  No one settles for mediocrity in this establishment and failure is not an option.

I write this in hopes of encouraging other industry professionals to put aside the egos, if you haven’t already done so, and seek out your “team.”  Finding a core group of individuals with varied backgrounds, who speak the same language, and work together to improve your client’s/patient’s health and physical performance, is unprecedented.  Maybe I speak for myself, but this profession is not about us.  It’s not about how much money you make, how smart you are, how great your skills are, or how many people follow you on Twitter.  We are a profession of service and I would venture to say that 99% of us feel the most satisfied when we meet our client’s goals and exceed their expectations.  Therefore, whether you are a chiropractor, physical therapist, medical doctor, strength coach, sports coach, message therapist, etc., a team of masterminds is critical to your personal and professional success.  Research your local professionals, connect with like-minded individuals in the industry, combine services under one roof, and pick the brains of your teammates.  In the words of Martin Rooney, “Success and mediocrity are both contagious.  If you want to be great, surround yourself with great people and get infected.” Most importantly, your clients will appreciate your “team” effort in their quest for health and wellness.

Dr. Jennifer Reiner is the chiropractor for Water and Sports Physical Therapy and Fitness Quest 10 in San Diego, California.  She obtained a Bachelor’s of Science Degree in Exercise Science from the University of Florida and went on to pursue a Doctor of Chiropractic degree from Palmer College of Chiropractic West.  As a member of the Palmer West Sports Council, Dr. Reiner focused her studies on sports injuries and rehabilitation.  She is also a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association.

She spent five years as the official chiropractor for the University of California San Diego, providing care to a variety of sports including swimming, soccer, volleyball, track and field, tennis, and basketball.  Dr. Reiner is certified in Graston Technique as well as Active Release Technique (ART).  She also holds certifications in FMS (Functional Movement Screen), SFMA (Selective Functional Movement Assessment), TRX suspension training, and K-laser therapy.

The Wonders Of Pilates

Ahhh, the Glorious Gluteus Medius! Such an important yet overlooked and forgotten muscle. The poor little chap is usually lost in the spotlight to its larger sibling Gluteus Maximus :(.  If we just paid this muscle a little bit more attention and gave it a little more TLC, we could not only avoid possible injury to the low back, but also to the knee, ankle and even the shoulder! We could also experience much more strength and fluidity in movement and become much more dynamic and efficient in sports and life in general. Bold statement I know, but I am standing by it.

In my opinion the Gluteus Medius is the most important muscle in the lower body.  The reason that it is so important is because it is one of the main muscles that control rotational forces throughout the hip.  The Glute’s are very important muscles that become weak, and the Gluteus Medius is probably the number one culprit. So many injuries are caused by a lack of controlled rotation and force in the hip/leg.

Why is correct rotation of the hip so important you ask? Well, if you take a look at the lower body you will find that the hip is the main part that wants to and should rotate. The lower back does not like rotation nor does the knee or ankle. In fact if you look at common knee or back injuries allot of them are caused by forced rotation of the lower back, knee or ankle. The muscle that controls that rotation is the Gluteus Medius and some of the other smaller deep hip rotators.

When athletes have a complaint about their lateral knee pain, more then likely this is caused by a tight IT Band (Iliotibial Band). If you have ever used a Foam Roller on the side of your leg then I am certain that you are more then aware of how tight and problematic the IT Band can be. Well, the IT Band is the muscle (or fascia actually) that comes to the rescue of the weak Gluteus Medius. What the IT Band is trying to do is to control the motion of the leg, which is far better and more efficiently done by the Gluteus Medius.

How do shoulder injuries have anything to do with the correct function and power of the Gluteus Medius you ask? Well, if you look at many sports that have anything to do with hitting or throwing a ball (Baseball, Tennis, Football), over 50% of the balls speed should come from the trunk, the back, hips and legs. Let me say that again OVER 50%! This means that before the shoulder gets involved in the throw or hit of the ball, the body from the shoulder girdle down should generate over 50% of the power that gives the ball its speed and force! If your Gluteus Medius is not working to do this then the result can not only be a less powerful movement (pitch, throw or hit). Make since??

If the Gluteus Medius does its job then the shoulder, knee, ankle, back and the WORLD are a much better place!

How can Pilates help?

Pilates will teach and help to create new muscle memory and patterns. Your brain holds onto incorrect muscle patterns that are developed through improper movement and or over use. It is important to teach the Gluteus Medius to get to work and to stop being so lazy. This is done first and foremost by working with its current range of motion and firing capabilities and being able to distinguish and tell when you are using other muscles incorrectly to compensate.

We have allot of fun tricks and methods in the Pilates room at Fitness Quest 10 to help you awaken that Gluteus Medius and turn it into that powerful and functional Hip Rotator that it was born to be!  Hope to see you in there soon!

-Stephanie Scarbrough
Certified Pilates Instructor & Massage Therapist

Stephanie Scarbrough was born and raised in sunny Southern California. She is a Certified Pilates Instructor and Massage Therapist.  Stephanie moved to Salt Lake City Utah after high school to attend the 1,000 hour Massage Therapy Certification Program at U.C.M.T. After graduation Stephanie moved back to California where she continued her nine year massage career mostly in Chiropractic offices focusing on Injury, Deep Tissue and Sports Massage, but has also worked in Spa’s, Private Practice and was an Instructor of Massage Therapy at Concorde Career College in San Bernardino, California.  She discovered Pilates as a form of rehabilitation for her injuries and feel in love with it. Stephanie then attended The Sheppard Method 450 hour Pilates Certification program in Los Angeles California. She is certified in Pilates Mat, Reformer, Cadillac, Wunda Chair and Latter Barrel.

Mobility Matters – Identifying The Cause Rather Than The Symptom

By Dr. Jennifer Reiner

In the last ten years, the term mobility within the fitness and sports performance community has been pushed to the forefront.  Foam rollers, slant boards, rolling sticks, baseballs, and other torture devices are a mainstay in gyms to improve flexibility and mobility.  As a chiropractor that works primarily with athletes and the active population, I feel the hierarchy of movement begins here.  In school, we spend years understanding the basis of joint movement, how to assess it, and ways to improve upon it.  I hope to provide a little insight from a clinical chiropractic perspective on mobility and perhaps give you a few exercises to add to the toolbox.

A wide variety of philosophies and therefore treatment and assessment protocols exist in the chiropractic profession.  While some are deeply rooted in the older chiropractic philosophy of maintenance care and wellness, others focus on rehabilitating neuromusculoskeletal problems.  To provide a little background into my methodologies and techniques, I graduated from chiropractic school with a focus on sport related injuries.  This led me to a series of seminars, specifically Active Release Technique and Graston.  I spent a three-month internship with the University of Miami and later moved to San Diego to work with the University of California San Diego’s athletic training staff.  A few years of Active Release and manipulations on 300 pound offensive linemen and 6’9” basketball players took its toll on my 5’3,” 115 pound frame.  If I continued at this rate, I knew my career would be short-lived.  It was time to treat smarter, not harder.

I began questioning the soft tissue techniques I utilized as well as my own abilities.  Common areas, such as the IT band or hip flexors, would be resistant to repeated treatments using Graston and Active Release.  I blamed the athlete’s mechanics, the sport, or a previous injury for the recurring issue.  Bottom line, my hands and body were taking a beating only to achieve temporary improvement in the athlete’s condition.  Around this time I returned to my roots of exercise science and obtained my Certified Strength and Conditioning Specialist certification.  A plethora of information related to functional movement and corrective exercise existed opening my eyes to many physical therapists, strength coaches, researchers, and other like-minded chiropractors.  Gray Cook, Mike Boyle, Craig Liebenson, Greg Rose, Stewart McGill, and Mike Reinold are just a few whose research, articles, seminars, and philosophies I took interest in.  I believe my “aha” moment came during the FMS/SMFA (Functional Movement Screen/Selective Functional Movement Assessment) seminar when the discussion began on joint mobility and stability.  Finally, objective findings coinciding with our understanding of biomechanics, to effectively provide a rationale for repetitive soft tissue and joint tightness, pain, and/or injury.  It wasn’t so much my treatment techniques that were in question, but rather the assessment.  Evaluating movement in relation to mobility and stability would be the guiding factor as to which area was the weakest link.  As such, treatment directed towards the cause utilizing objective evidence rather than symptoms, would produce long-lasting, efficient, and effective results.

Whether the FMS/SFMA is your evaluation tool or another, mobility limitations must be considered before progressing to motor control problems.  For those unfamiliar with the joint-by-joint approach described by Gray Cook and Mike Boyle, each segment of the body is viewed by its role in providing mobility or stability.  To begin, our ankle, hip, thoracic spine, and glenohumeral joint should be mobile while the knee, lower back, cervical spine, and scapulae should be stable.

The hips can be tricky, however, as this region serves both a mobility and stability purpose.  Based on these patterns, it is no wonder that disrupting the sequence creates compensation elsewhere.  For example, clinicians (me included) can get caught up at the site of the patient’s symptoms.  Insidious onset of anterior knee pain is a great example.  If orthopedic tests fail to reveal instability, compromises in range of motion, meniscal problems, etc., we often categorize the issue as patellofemoral pain, tendonitis, and so forth.  These diagnoses are more of the symptom rather than the cause.  Typical treatment including ultrasound, myofascial release, rest, and non-steroidal anti-inflammatories may provide short-term relief, but often the same issue rears its ugly head a short time later, perhaps even worse.  Well it is time to take a step back both figuratively and literally to view the areas above and below the site of complaint.  It is time to include an assessment of the fundamental movement patterns our patients and athletes are utilizing in their every day activities.  Sure, standard orthopedic tests, isolated muscle strength, and range of motion are integral to each examination, but often these do not provide the rationale for the cause of injury.  A movement screen can provide foreshadowing of a potential problem to come.  Utilizing this information begins to tell the story of the mechanical breakdown producing the dysfunction.

After performing a movement screen or assessment and evaluating your results, addressing joint mobility limitations and/or soft tissue extensibility problems is the first step in treatment.  Let’s get back to the basics, if the range of motion at a particular joint is significantly lacking, the motor control of the muscles surrounding the joint will also be compromised.  Unfortunately, you cannot exercise yourself out of poor movement patterns.  The system must be reset at the most basic of levels.  The lack of mobility may be due to several factors including a poorly managed injury, posture, stress, or inefficient stabilization.  Over time, our body detects the lack of movement and begins to compensate by making up for it elsewhere.  This is our innate ability for survival.  Compensation, however, was designed for short-term management…. i.e. running away from a pack of wolves.  Nowadays, however, when our bodies begin to signal signs of distress by way of pain, tightness, and discomfort, we run for the nearest bottle of Ibuprofen.  Silencing the alarm system leads to ongoing distress at the joint or soft tissue priming us for that disc rupture, ACL tear, meniscal derangement, rotator cuff injury, and the list goes on.

As babies, we are born with ample mobility throughout our spine and extremities.  Personally, I think God was doing us a favor (being a woman that is) providing substantial movement to be able to twist, turn, flex, and extend during the birthing process.  Mobility provides the platform by which we build our stability.   The developmental process involves movement milestones beginning with the mobility of the hips and shoulders and progresses to rolling patterns and core stability.  Therefore, we must address mobility before expecting a new level of motor control in order to overcome movement dysfunctions.

Generally speaking, many of the mobilizations/manipulations I perform are directed towards the ankles, hips, thoracic spine, and glenohumeral joint.  As such, the videos below are examples of a few exercises commonly prescribed to patients.

Whether you are a “top down” or “bottom up” believer, I’m sure we can all agree that limited dorsiflexion of the ankle can produce a number of issues up the kinetic chain.  Many athletes I treat present with low back, hip, knee, and/or ankle issues that relate to the limited mobility of the talocrural joint.  This is a modified hinge, synovial joint, comprised of the talus and distal tibia and fibula.  While the articular geometry of the ankle limits the amount of inversion and eversion, the mobility lies primarily in the sagittal plane (plantarflexion and dorsiflexion).  Dorsiflexion in the non-weight-bearing position is 20 degrees and plantarflexion is 50 degrees.  Perhaps a more functional measurement, closed chain dorsiflexion, is standard at 43 degrees with the knee flexed and 36 degrees with the knee extended (Reischi, Noceti-DeWit).

For many individuals, especially those who have played sports, an ankle sprain is as common as a winter cold.  Left untreated, scar tissue forms around the joint and soft tissues impeding dorsiflexion, an imperative component to shock absorption in running and jumping and in fundamental movements such as squatting and lunging.  Rather than strengthening the supporting musculature and improving the proprioception of the foot and ankle, patients subscribe to heavy taping and ankle braces.  In his book, Movement, Gray Cook reports a direct connection between the stiffness of a basketball shoe and the amount of taping and bracing that correlates with the high incidence of patella-femoral syndrome in basketball players.  Therefore, improving the movement within the sagittal plane improves knee tracking creating less stress at the knee, hip and lower back.  Soft tissue extensibility and joint mobility techniques are both essential for improving ankle mobility.  The video below includes stretches directed towards the flexibility of the lower leg musculature and ankle mobilization techniques directed toward the joint.

For patients presenting with lower back pain, the hip and thoracic spine must be considered.  The lumbar spine is wedged between these two generally stiff joints and is forced to make up for the insufficiency of mobility.  Increased movement at the discs creates shearing forces and aberrant movement at the facet joints.  It comes as no surprise that some of most common spinal regions for disc pathologies and degenerative changes is in the lumbar spine. The body’s natural response to excessive movement at the joint level is to tighten down the surrounding soft tissue, particularly the musculature.  If poor trunk stability is added to the equation, low back symptoms are inevitable.  Here we begin to tap into the cause of chronic mechanical lower back pain and stiffness.  It’s no wonder repetitive manipulation or soft tissue mobilization of the lumbar spine fails to solve the root of the problem.  These treatments are simply addressing the symptoms.   The hip joint is designed for multiplanar movement, as it is a multiaxial ball-and-socket joint.  In a society of chronic desk sitters, many people lack mobility in hip extension, abduction, and external rotation.  Again, where the hips do not move, the low back will.  So, provide that foundational mobility to protect the stability of the lumbosacral spine.  Here are several hip stretches and mobility exercises to improve upon these commonly restricted movements.

According to the U.S. Department of Labor, Occupational Safety and Health Administration (OSHA), repetitive strain injuries are the nations most common and costly occupational health problem, affecting hundreds of thousands of American workers and costing more than $20 billion a year in workers compensation.  The typical workstation is not ergonomically designed, and even when it is, a conscious effort in correct sitting posture is not at the top of most people’s list.  Poor sitting habits are considered a repetitive stress injury.  Although the amount of stress is minimal (literally the weight of ones head, upper extremities, and torso), the repetition or duration, in this instance, is extreme.  Insistent flexion stress to the spine causes deformation of the supportive anatomy that holds us upright.  This phenomenon is known as creep, a condition where passive, supportive structures such as ligaments and joint structures are stretched.  As a result, the mobility of our spine becomes more limited and the supportive musculature cannot function properly.  Compromising the movement of the thoracic spine only increases the stress to the adjacent joints and tissues.  As previously mentioned with the lack of hip mobility and subsequent stress added to the lumbar spine, the cervical spine suffers a similar fate.  Clinically, in the cervical spine, the most frequent degenerative changes and disc pathologies occur at the mid to lower cervical spine as a result of increased shearing and movement.  Thoracic flexion should measure 20 – 45, extension 25 – 45 degrees, lateral flexion 20 – 40 degrees, and rotation 35 -50 degrees.  Compared to other joints, this is a wide range for accepted movement, so erring towards the higher number is to our benefit.  To quote Mike Boyle on thoracic mobility, “almost no one has enough, and it’s hard to get too much.”  From a chiropractic perspective, I feel joint manipulation is very effective here, particularly at the cervicothoracic and thoracolumbar junction.  Daily mobilization and stretching techniques are just as important and can easily be given to patients/clients for homework.  In fact, most of my patients, whether they are coming in for a shoulder, neck, or lower back problem, will receive a home exercise program including thoracic mobility.

Because shoulder mobility is closely tied to thoracic mobility, I will address the glenohumeral joint here as well.   The shoulder could easily be a whole other article so, to keep it short we’ll discuss it in relation to the thoracic spine.  Before beginning to consider the movement of the shoulder, we must look at the posture and movement of the thoracic spine.  Patients with poor thoracic extension often present with impingement (secondary) issues.  In essence, improving your thoracic spine mobility will also improve shoulder mechanics.  For example, try flexing the shoulder while sitting in a slouched posture and you will experience limited motion and possibly discomfort or pain as you raise the arm.  Conversely, forward shoulder flexion with an extended thoracic spine clears the subacromial space allowing the glenohumeral joint to move freely.  Once this is established, we can move distal to the scapula stabilizers and the glenohumeral joint when considering movement dysfunctions and other pathologies.  Below are some of my favorite thoracic mobility exercises that also benefit the shoulder.

Sometimes clients may reach a plateau in their flexibility and mobility or they complain of pain (not the typical discomfort felt during a stretch).  If this is the case, be sure to refer to a clinician who is licensed to evaluate musculoskeletal conditions.   There are a variety of pathologies, which affect bone, joint, and soft tissue that can underlie movement restrictions and/or produce pain.  There are also a variety of manual techniques to mobilize soft tissue and joints such as Active Release Technique, Instrument Assisted Soft Tissue Mobilization Techniques (IASTM), belt mobilization, and manipulation/adjustments that will go beyond self-mobility work.  These can often break through soft tissue barriers including scar tissue and capsular restrictions, which can be resistant to stretching, foam rolling, and the like.

Most importantly, and the answer to my issue of repetitive “tightness,” consider your evaluation process when clients/patients complain of persistent IT band issues or chronic lower back stiffness.  Stop blaming his/her exercise regime or work environment and look deeper into their movement patterns.  Evaluating fundamental movements may actually reveal joint mobility issues or underlying stability problems away from their site of complaint. Your hands and client will thank you when you find the cause of the tightness and offer a solution to their problem rather than continuing to treat their symptoms.

Cook, Gray. Athletic Body in Balance. Champaign: Human Kinetics. 2003.

Cook, Gray. Movement. Lee Burton, Kyle Kiesel, Dr. Greg Rose, and Milo Bryant. Santa
Cruz: On Target Publications. 2010.

Magee, David J. Orthopedic Physical Assessment. 4th Edition. Philidelphia: Saunders.
2002.

Reischl, Stephen F.  Noceti-DeWit , Lisa M., Current Concepts of Orthopaedic Physical
Therapy. The Foot and Ankle:  Physical Therapy Patient Manageemnt Utilizing Current
Evidence. Orthopaedic Section, APTA, Inc. 2006.

Sahrmann, Shirley.  Diagnosis and Treatment of Movement Impairment Syndromes. St.
Louis: Mosby. 2002.

Dr. Jennifer Reiner is the chiropractor for Water and Sports Physical Therapy and Fitness Quest 10 in San Diego, California.  She obtained a Bachelor’s of Science Degree in Exercise Science from the University of Florida and went on to pursue a Doctor of Chiropractic degree from Palmer College of Chiropractic West.  As a member of the Palmer West Sports Council, Dr. Reiner focused her studies on sports injuries and rehabilitation.  She is also a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association.

She spent five years as the official chiropractor for the University of California San Diego, providing care to a variety of sports including swimming, soccer, volleyball, track and field, tennis, and basketball.  Dr. Reiner is certified in Graston Technique as well as Active Release Technique (ART).  She also holds certifications in FMS (Functional Movement Screen), SFMA (Selective Functional Movement Assessment), TRX suspension training, and K-laser therapy.

Free Fitness And Athletic Camp

Inspire Millions

Americans are no longer chubby, portly, or overweight.  We are corpulent, obese, and rotund.  We don’t move like humans are supposed to move.  We don’t eat like humans are supposed to eat.  We are not just merely dying from this plight, we are suffering.   What would happen to a Cheetah if we fed it Cheetos and made it sit idle?  It would get sick, it would get depressed, it would develop pain and it would die.  Why? Because Cheetos are not what Cheetahs are supposed to eat, and sitting idle is not what cheetahs are supposed to do.  As cruel as the above treatment may seem to an animal, many Americans live, embrace, and defend their “right” to this scenario.  After all, there is a robust, nearly unchallenged industrial machine to support it. Unchallenged, until now.

This is a call to action.   A much higher calling than sculpting a six-pack, toning thighs, selling gym memberships or slinging miracle supplements.    It’s a call for our society to lift each other up off the couch and move.  It is a call to educate each other to eat food instead of chemicals.  It is a call to INSPIRE MILLIONS to stop suffering and live like humans are designed to live.

You don’t have to be a personal trainer, life coach, or physician to grab a loved-one’s hand and say “let’s go for a walk”.  How do you know if you are walking fast and far enough?  When someone no longer needs to pull you off the couch to go for a walk.  You don’t have to be a dietician, nutritionist, or chef to select food that is actually “food” and not merely a chemically-induced taste.  How do you know what “real food” is?  The ingredients list should be the food itself.  For meat, well, if you know what the animal’s name was prior to being on your plate, it’s probably safe to eat.

We don’t have to be hot, ripped, toned, shredded, sculpted, or beautiful.  We need men, women, and children to get off the couch, stop eating poison, and get out of pain.  Everyone can contribute.  Do something today, right now to change the way you live or INSPIRE someone else to do the same.  It may not happen overnight, it may take time.  Person by person, household by household, city by city, state by state.  Working together, we can stand up and INSPIRE MILLIONS to be happy, healthy and pain free.  After all, that’s how humans are supposed to live.

We at Fitness Quest 10 are going to contribute to the cause by posting a variety of “2 minute challenges” on our Facebook page.  These challenges may include short workouts, flexibility, quick meals, motivation, and a variety of other aspects of wellness.  Two minutes may be all it takes to start a chain reaction to change someone’s life.  Once these challenges receive 5,000 views on Youtube, or 100 total “likes” on Fitness Quest 10, Brettklika.com, and Underground Wellness through Facebook, we will post another 2 minute challenge.  Pass it on to someone you think you can help change their life!

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10, is a human performance specialist, motivator and educator. A graduate from Oregon State University, Brett has directed sport camps all over the nation. While in college, amidst playing club soccer and lacrosse, Brett worked with the strength and conditioning department for 3 years. A year long resident sports performance internship at the Olympic Training Center brought Brett to San Diego. Brett’s work with the Olympic athletes, as well as local high school athletes nurtured a passion for creating excellence in individuals.

Detox Tips

The average American has 116 synthetic compounds in their body according to the Centers of Disease Control and Prevention. We’re exposed to toxins from various sources such as food additives and preservatives, dry cleaners, digestive distress, non-organic foods, our environment, poor quality supplements, pesticides, chemicals, xenoestrogens and so much more.

Toxins are stored in fat cells. All toxins brought into your body have to be processed by your liver. Toxic overload and a congested liver make it difficult to lose body fat.

Spring time is the ideal time for detoxification. If you want to change your body, feel better, and look your best ever, implement the following simple and easy detox tips into your life.

Detoxing = Inflammation  = Bodyfat

  • Consume an appropriate amount of filtered water daily. Your body is 85% water and physiologically water works as a catalyst to most functions within your body. Water is important for eliminating toxins from your body. Add the juice from a fresh lemon and/or lime.
  • Eliminate refined sugars, high-fructose corn syrup, soda, processed wheat, pasteurized dairy products, gluten, table salt, processed soy and hydrogenated trans fats. Most of these products cause stress to your body and create dysfunction, disease and stimulate fat storing hormones = added body weight.
  • Avoid all artificial sweeteners such as NutraSweet, Equal, Splenda and aspartame. Instead, use Stevia, an herb that will not elevate blood sugars and has zero calories.

Side effects from artificial sweeteners include:

  • Bloating and edema
  • Headaches
  • Rashes and hives
  • Cravings
  • Weight gain
  • Predispose you to Parkinson’s, MS and Alzheimer’s Disease
  • Brain seizures
  • Cancer
  • Stay away from anything called a diet. Diets are a major stressor to your body that destroy your metabolism and create hormonal disruption, muscle loss, fat storage and added weight gain once you’re off the diet.  Eating healthy is a lifestyle for health, vitality, longevity and fat loss.
  • Opt for organic foods over commercially, non-organic foods that are full of antibiotics, pesticides, chemicals and xenoestrogens. Start with grass-fed, free-range animal protein and eggs.
  • Consume less alcohol. Excessive alcohol consumption disrupts you blood sugar, your hormones and adds inches to your waist line.
  • Drink more organic green tea. Also, include detox teas such as Pau‘d Arco and dandelion tea.
  • Practice yoga or qigong, bounce on a rebounder, brisk walking, lift weight or any workout that cleanses the body of toxins. Rebounding on a mini trampoline is extremely beneficial for every cell and organ in your body. Bouncing a few minutes daily flushes the lymphatic system and boosts your immune system.
  • Eat small mini-meals every 3-4 hours. Always eat breakfast that includes an organic protein source and healthy fats. Individuals who consume a diet deficient in protein have trouble detoxifying environmental toxins/pollutants. Your brain chemistry is made from amino acids. Disrupted brain chemistry causes depression and anxiety versus feelings of calm, happiness and clear thinking. Include plenty of organically grown fresh fruits and more vegetables. Add variety. Consider fresh vegetable juicing.
  • Practice at least 2-5 minutes of deep, full diaphragmatic belly breathing daily. Deep breathing is the source of all energy in your body. It transforms your energy and releases endorphins that make us feel happy. Without sufficient oxygen, cells begin to die and energy cannot be sufficiently produced.

Benefits of Deep Breathing include: Toxin elimination, lower stress, increased energy, composed mind, improved mood, enhanced appearance and changes to your physiology on a cellular level.

  • Don’t eat after 8pm. The night is the time for your body to rest and detox, not digest your food. Eating before bedtime disrupts sleep, creates digestive distress and minimizes your production of growth hormone.
  • Quality sleep. Keep a regular sleep schedule, going to bed and waking around the same time. Optimally, asleep by 10pm, awake by 6am. Your body repairs physically and psychologically at night during sleep. This is a time for your body to balance hormones, repair tissues and regenerate. If you’re highly physical, more sleep may be needed.
  • Ditch the toxic cleaning products and switch to more natural products such as white vinegar and baking soda.
  • Detox your mind. Your thoughts are the most powerful way to maintain health and well-being and to heal your body. Turn off the news. Minimize time spent with energy vampires. Generate positive emotions and thoughts. This is key to detoxifying your mind. Practice affirmations daily. Write 5 things you are grateful for daily in your gratitude journal. Express gratitude every day. Be Authentic!
  •  Surround yourself with like-minded people. Form win-win relationships. Determine who is trustworthy and displays character traits of integrity, honesty and authenticity. Dissolve those relationships that no longer serve you in a positive light and enjoy relationships that nourish your soul and make you feel good.
  • Keep a food journal for one week. Research shows that people who journal what they eat tend to lose twice as many pounds and make healthier food choices.
  • Reward yourself. Allow yourself time to rest without feeling guilty. Give yourself a daily dose of sunshine (vitamin D). Indulge in a warm bath with Epsom salts and a relaxing essential oil such as lavender. Dry brush your skin prior to your shower. Schedule a massage or sauna. Listen to your gut (intuition) and give your body, mind and soul the support it needs.

Everyone can benefit from a detox!

 Here are some of the benefits you can expect:

  • Clean your digestive tract of accumulated waste and fermenting bacteria
  • Clear excess mucous and congestion from your body
  • Decrease pain, muscle aches and inflammation
  • Eliminate cravings
  • Enhance mental clarity (impossible under chemical overload)
  • Get rid of bloating
  • Healthier, younger looking skin
  • Improved sleep
  • Increased energy
  • Less dependence on sugar, caffeine, nicotine, alcohol or drugs, including OTCs
  • Lower triglycerides
  • New ways of thinking
  • Normal, daily bowel movements
  • Reduce migraines and headaches
  • Say good-bye to digestive complaints
  • Shed unwanted weight
  • Turn unhealthy eating habits around. Your stomach will have a chance to reduce to normal size.
  • Feel better than you have felt in years!

Check out my 10 Day Detox Program formulated by Dr. Abbas Qutab, M.D.

Copyright © 2011 Paula Owens

Paula Owens, MS is the author of THE POWER OF 4 ~ Your Ultimate Guide Guaranteed to Change Your Body and Transform Your Life. She is a nutritionist, multi-certified fitness expert and weight loss coach with over 20 years of experience that helps clients throughout the country attain their highest level of health. Visit Paula at www.PaulaOwens.com

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PAULA OWENS

Your Ultimate Source for Health, Vitality, Longevity and Fat Loss

Website: www.PaulaOwens.com 

The “Magic Pill” Has Arrived

Eureka – defined as, “an exclamation of triumph on discovering or solving something.” After many years of struggle and strife; many years of reading, writing, and being in the trenches; I have stumbled upon a solution to our issue of unhealthy lifestyles. Before my big reveal, let me add that I plan to market and package my solution to the world very soon. It will be available for a nominal fee, require no assembly, and can be accomplished anywhere and anytime. I’m calling the “magic pill”…GET UP AND MOVE!

Here’s a great quote, “The difference between try and triumph is a little umph.” -Anon

Enough is enough

I’ve had it. I’m ready to start firing the clients and athletes who come in for a session and are already complaining, already looking at the clock, already rolling their eyes at the upcoming exercise.

**Of course I’m not referring to any of my clientele personally; this is simply observational in nature.

People are too busy making excuses, looking for the path of least resistance, and waiting around for some magic pill or miracle cure. It’s been here the whole time and it’s literally right under your nose. GET UP AND MOVE!

I’m so tired of excuses. I can see why coaches and trainers get “burnt out”; they are surrounded by “Negative Nancy” and “Grumpy Gus” all day. There is far too much negativity. Your thoughts become your words, your words become your actions, and your actions become your habits. People need a “Harajuku moment”, which is a revelation or awakening that turns an “oh, that would be nice” event into a “that must and will happen” event. It’s the “ah-ha” moment in time where you stop thinking and start doing. It’s where you stop aiming and start firing. It’s where you stop sitting, and eating, and drinking…and start making a difference in your life. GET UP AND MOVE!

I’m too busy

I’ve trained individuals of all shapes, sizes, and backgrounds, and one thing is consistent; everyone is busy. I’ve never heard anyone ever say that they had too much time on their hands. We need to remove that phrase from the “excuse library”. No one has enough time in their day to get everything done. I get it. My response – too bad, get over it. It’s not a valid excuse in my book.

Can you really not carve out 30 minutes into your day a few times a week? Even 3 or 4 hours out of the 168 that are available in a week? I’m here to say that you can do it if you want to. You need to make your health a priority in your life. Try turning off the Playstation, computer, or TV and going for a walk around the block. There will be a re-run of the latest “The Real Housewives of Beverly Hills” on later so you won’t miss Camille Grammer’s latest spa appointment.

No money, no membership

Sorry, no sympathy here. There are so many exercise options out there today that not having enough money is another poor excuse. Try P90X, purchase a TRX (LINK HERE), buy a Zumba DVD, use your own bodyweight (article link HERE), practice tai chi in your backyard. Some methods are not for everyone and may not appeal to you, however, they are all affordable and they all beat throwing back Budweiser’s on the couch with a bag of bon bons at your side.

http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=SFNT&AFFIL=dougbalz

http://www.todddurkin.com/my-favorite-piece-of-fitness-equipment/

Create a priority list

It comes down to a matter of priorities. How is it that you manage to brush your teeth everyday, put on your pants everyday, update your Twitter page everyday? I’m not saying you should get rid of these everyday tasks, I’m saying you need to prioritize what is most valuable in your life. Try making a “Priority List” with two columns, 1. “Must have” and 2. “Nice to have”. We could fill these columns with many items, however, just stick with the most time consuming aspects of your day. Writing them down will help you visualize and “see your life” on paper. It will help guide you and make you more time efficient and more focused on your goals.

Sample priority list

MUST HAVE

  • Exercise -> move everyday
  • Nutrition -> prepare and eat healthy meals everyday
  • Education -> learning
  • Family & Friends -> connecting with the people that matter most

NICE TO HAVE

  • Read Boston sports section everyday -> go Sox!
  • Check social media outlets everyday
  • Cake Boss TV Show -> don’t judge me
  • American Idol – TV Show -> I blame my girlfriend

Now, we can further break these down to determine what items take up the most time in our day (Exercise 10%, Cake Boss 25%, etc.). Just writing this sample made me realize that I need to update my priority list. Personally, I need to work on my balance within my “must have” column. I also identified mindless TV as a current “time burglar”. Now I think it’s important to have some “mellow yellow” time, however; there can be some healthier ways to spend that time.

Get your mind right

I used to tell clients there were three main factors in achieving their fitness-related goals; 1. Strength training, 2. Cardiovascular training, and 3. Healthy nutritional habits. I was omitting a 4th, which is ultimately the most important – Mind set. You must get your mind right. If you train the mind, the body will follow. We need to eliminate the excuses and the negativity.

Now, having said all this, I’ll admit that I have bad days…days where I’m just not feeling it. As soon as the excuses creep into my head I chose to overcome them immediately and get some exercise into my day as soon as possible. 100% of the time I will feel better and more energetic after the workout. I can say with confidence that movement is the best medicine for having a stressful day. The ability is inside every one of us right now at this moment. It’s your choice to “take the pill” and GET UP AND MOVE!


About Doug

Doug currently works at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE). A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State College. Since moving to San Diego he has completed some graduate work in Biomechanics at SDSU, obtained an ACE Personal Trainer certification, the NSCA-CSCS certification, a Spinning certification, TRX instructor training, EFI Gravity instructor training, FMS training, and received his CPR/AED instructor status. He has also appeared in 8 fitness videos, written numerous fitness articles, completed a MMA Conditioning Coach certification program and has competed in multiple grappling tournaments.

Prior to working at Fitness Quest 10, Doug worked for the American Council on Exercise as the Continuing Education Coordinator where he was responsible for managing over 400 continuing education providers.

For more information please visit www.todddurkin.com, www.fq10.com, and www.dbstrength.

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