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Are You Tight Or Just Neurologically Out Of Control?

Many of us feel the need to stretch muscles that we perceive as being tight. Muscles can be “short” tight or “locked long”, giving the illusion of being tight. A muscle that is “locked long” is often compensating for instability. It is neurologically tight. Stretching a short muscle is often appropriate in the context of a prescriptive exercise program based …

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Foam Rolling- What Does The Evidence Show?

  Foam rolling or “tool-assisted self-manual therapy”  is a popular form of self-myofascial release (SMR)  that I often prescribe for my patients as well as teach in group settings. Foam rolling is believed to work via two mechanisms: Autogenic Inhibition- Tissue pressure stimulates mechanoreceptors affecting both the central and autonomic nervous systems, resulting in a change in muscle tone and …

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Is Your HPA Making You Sick?

The Hypothalamic–Pituitary–Adrenal axis (HPA) is a complex set of feedback interactions between the Hypothalamus, Pituitary gland, and Adrenals. The HPA is also known as the neuroendocrine system. The neuroendocrine system controls reactions to stress and regulates many body processes, including digestion, the immune system, mood and emotions, sexual function, and energy metabolism. The Stress Of Life Both emotional and physical …

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10 Behavioral Hacks You Can Use To Lose Weight Over the Holidays

Lets face it, this can be a tough time of year to keep those extra pounds off, but its doesn’t have to be.                          Try these 10 Behavioral Hacks To Lose Weight Over the Holidays: Eat your food on smaller plates. This hack has been shown to keep your …

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I Think You’ll Find This A NEAT Way To Lose Weight

Non-Exercise Activity Thermogenesis (NEAT) is the energy expended for activities that do not include sleeping, eating or exercise. It ranges from the energy expended walking to work, typing, performing yard work, fidgeting,  (and even sleeping naked). The law of conservation of energy states that body fat increases when energy intake is consistently greater than energy expenditure, I.E., Excess body fat …

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Understanding Your Movement Could Be The Key to Understanding and Eliminating Your Pain

When you have an injury, your nervous system redistributes activity within and between muscles and and modifies  bio-mechanical behavior in order to “protect” the tissues from additional or threatened pain/injury. http://www.ncbi.nlm.nih.gov/pubmed/21306915 An acute injury that initiates the inflammatory/healing  process is generally self-limiting, provided one doesn’t block the process with self-care measures such as the overuse of ice, NSAIDs or through …

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Are You Over Fat? Read This…

Spoiler Alert: Resistance Training, Not Starving Yourself or “Cardio” is  The Key to Successful Fat Loss- i.e. Metabolic Stress Appears to Determine Improvements in Body Composition & Health. James E. Clark, a researcher from Manchester Community College tried to figure out which approach to  altering body composition and metabolic issues  was the most efficacious. Clark’s analysis yielded both obvious and …

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Should You Take Supplements?

Taking supplements is a controversial topic, to which there are proponents and opponents. If you take supplements you should ask yourself: Am I taking a supplement (or supplements) to make up for an essential nutrient that may be deficient in my diet? What physiological system do I hope to target? Is there any peer-reviewed research demonstrating the efficacy of the …

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What is Gua Sha

Gua sha is a Traditional Asian Medicine healing technique that involves instrument-assisted unidirectional press-stroking (i.e. Scraping) of a lubricated area of skin to intentionally create transitory therapeutic petechiae called ‘sha’. Sha represents  extravasation, i.e. the movement of white blood cells from the capillaries to the tissues surrounding them. Producing sha removes blood stagnation (poor circulation), which is considered pathogenic in …

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How To Do A Kitchen Makeover

A kitchen makeover involves surveying your kitchen setup. This survey helps to identify the presence of high and low quality foods, time-saving food prep appliances and convenient food storage systems. In addition, you will be able to  identify high calories/processed foods that can trigger overeating as well as options for replacement with more nutrient dense alternatives. There are four components …

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