Category Archive for: ‘Exercise and fitness’

Individualizing Your Exercise and Nutrients Based On Your Body Type

Body Types in Review There are three Somatotypes or categories of body structure that can be useful in determining one’s ideal macro-nutrient intake as well as exercise goals.   Ectomorph- Long and thin muscles and limbs. Generally lower fat storage Mesomorph- Larger bone, solid torso, wide shoulders, trim waist and controlled body fat levels Endomorph- Increased fat storage, wider waist, …

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5 Healthy Habits and Superfood-Based Nutrition

There are five simple habits combined with superfood recommendations that can naturally lead to: Improvements in calorie control Optimal nutrient timing and; Better food selection The Five Habits: Eat slowly and stop when you are 80% full Eat protein dense foods with each meal Eat vegetables with each meal For fat loss, eat the majority of starchy carbohydrates after exercise …

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What´s The (Trigger) Point?

Background Trigger points, are hyper-irritable knots located in soft tissues (e.g. muscles and fascia). They are characterized by  palpable nodules in bands of muscle fibers with characteristic referred pain patterns to broader areas, sometimes distant from the trigger point itself. Many manual therapists (e.g. chiropractors, physical therapists and massage therapists) focus on identifying trigger points as a source of musculoskeletal pain, …

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Basic Rules of Weightlifting for Optimum Health and Performance

    Many people are turning to weight lifting as a means to enhance their health. One common question I get, is what are the best exercises to do and how should I do them? The answer generally depends on what one’s specific needs and goals are, what their starting point is and what my assessment shows. In general, there …

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Is your low back pain caused by synergistic dominance?

  Synergistic Dominance is the neuromuscular phenomenon that occurs when synergistic muscles take over the function of a weak or inhibited prime mover (The muscle considered primarily responsible for generating a specific movement). Prime movers are designed to move a joint in a particular direction. These muscles require synergistic muscles to help control the movement. A synergist muscle is a …

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3 Simple Evidence-Based Steps For Fast and Healthy Weight Loss

Ideally, a weight loss plan should: Control your appetite Enable you to  lose weight without feeling  hungry or deprived Lead to favorable effects on your metabolism   3 Simple Evidence-Based Steps For Faster and Healthier Weight Loss 1 – Cut Back on Sugars and Starches Sugar and starches are the primary foods that trigger the release of the hormone insulin, …

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If you are not assessing, you’re guessing.

Several weeks ago I attended a course on treating fascia. One of the biggest take-away points was that there are a lot of effective techniques that can be used to address pain and injuries, but the KEY to an effective treatment is an accurate assessment.   Why do we assess? Establish a baseline/starting point Create realistic expectations Discover specific GOALS …

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Why Your Exercise Should Include Anaerobic Activity

Many of my patients ask me which form of exercise is better, cardio or strength training. In my observation, women generally tend to favor cardio, while men tend to favor strength training. Both cardio and strength training are an important part of an integrated exercise routine. Anaerobic training, however,  has some metabolic advantages when it comes to weight loss and …

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What’s Your Type?

William Sheldon, PhD, MD, introduced the concept of somatotypes in the 1940s. Sheldon asserted that there were three primary categories to which people could be  assigned based on the extent to which their bodily physique conforms. We are all born with an inherited body type based on skeletal frame and body composition. Most people are combinations of the three primary …

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That Time of the Month Doesn’t Have to be a Pain

    Menstrual cramps (dysmenorrhea) may occur immediately before or during a woman’s menstrual period. There are two types of dysmenorrhea: primary dysmenorrhea and secondary dysmenorrhea. Primary dysmenorrhea (common menstrual cramps) usually begins one to two years after a woman starts getting her period.  The pain typically starts shortly before or at the onset of menstruation and continues for one …

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