Expert Fitness Solutions

Thoracic mobilization and shoulder range of motion

2010-06-30T08:38:00.000-07:00

When shoulder range of motion is impaired, the most common response is to address the shoulder joint. While this seems to make sense, it is not usually the best solution.

Shoulder range of motion is intimately related to thoracic mobility, or the mobility of the middle of your back. Full shoulder range of motion is possible only if there is adequate thoracic extension. Accordingly, in many cases thoracic mobility is a significant contributor to a lack of shoulder range of motion.

Most people have stiff thoracic spines because of poor training habits and poor posture. The best way to improve thoracic mobility is through manual mobilization at the hands of a skilled therapist. However, another great, simple option is to use a foam roll.

While this is commonly suggested, I think the way most people are instructed to do it poorly addresses thoracic joint mobility into extension, and instead focuses on mobilizing the muscles of the thoracic region. And this is a big difference. The goal of mobilizing the thoracic spine to improve shoulder motion is to specifically increase gliding of the joint surfaces to allow for increased thoracic extension. Accordingly, we need to as best as possible stabilize one region so the other can glide in a manner to increase extension.

However most people are rolling back and forth on the roll to reduce the soft tissue density of the muscles, thereby increasing extensibility. The only range of motion this will improve is flexion, or bending forward, which is the opposite direction you want your spine to go to improve shoulder mobility.

Spectrum trainer Tom Biggart, ATC, CSCS, demonstrates a great way to increase thoracic extension mobility with a foam roller below.

Most of us should be mobilizing our thoracic spines daily to counteract poor postutre habits. This should be certainly something you are doing if you need to improve shoulder range of motion.

The Truth About Abdominal Exercises

2010-06-28T07:45:00.000-07:00

Many people spend inordinate amounts of time doing ab exercises, with the misguided notion that they will flatten their belly and protect their back.

Training the abdominals is one of the most misunderstood component of fitness. I'll cut to the chase and list 5 cold hard facts about the core:

1. Training the abs won't lead to a ripped or flat midsection. It will do nothing to get rid of that "stubborn body fat". These muscles are small. Small muscles have a limited capacity to oxidize (burn) fat. These muscles also don't grow well, so they won't become big muscles.

2. Doing several abdominal exercises makes fat loss more difficult. The most common reason why people say they have problems getting results with weight loss is that they don't have enough time to exercise. You need to exercise to lose fat. So if you spend the limited amount of time that you have doing several abdominal exercises, then you are spending less time doing exercises that actually work big muscles and burn fat. Take away the 321 versions of the crunch, focus on proven fat burning exercises, and watch the fat come off.

3. Doing many ab exercises will increase your risk of back pain. Ever see the research in (pick your favorite fitness magazine) that shows the "best ab exercises"? They are all missing a key point, big time.

You see, most research on the abdominal exercises focuses on how much muscle is working. They conclude that the higher the activation of the abs, the better the exercise.

Wrong. A brilliant researcher from Canada, Stuart Mc Gill, and several others, have studied ab exercises in depth, with a different perspective. Rather than focusing only on how much the muscles were activated, they also measured the stress imposed upon the discs, ligaments, and joints of the spine. These are the structures that are involved in back pain.

The results were amazing. Many of the exercises purported to be the "best ab exercises" imposed stress on spinal structures far beyond levels known to cause spinal damage.

Ironic how people are advised to do "protective" exercises that have actually been shown to damage the very structures causing back pain!

4. Strong abdominals do not reduce your risk of back pain.

If they did, then why do so many weightlifters, gymnasts, and football players have back pain? They have abs of steel! The research shows that motor control and endurance of the trunk muscles is correlated with reduced back injury, but strength is not.

5. Sit-ups, crunches, and ab machines are horrible exercises.

Do you know what movements are essential to allow a disc to herniate? Bending and twisting of the spine. Add excessive compression (via muscle force, additional weight, etc) and you have a great shot at damaging your back.

Guess what crunches, sit-ups, and ab machines have in common? Bending and twisting under high compressive loads. No wonder why low back pain is so common.

I could go on and on about this topic, but these points should hopefully shed some light regarding the truths about abdominals.

So what exercises should you do for your core? It depends on your goals.

If you want to lose fat, focus on working big muscles that have a high capacity for calorie burn. This usually involves multi-joint body weight and free weight exercises that use multiple muscles, including your abs! Of course, nutrition is a huge factor as well, and some energy system work in most cases.

If you want to protect your back, focus on adopting proper ergonomic in daily life, learning how to use your torso muscles, and choosing exercises that focus on proper body mechanics, controlling movement of your back and pelvis, and challenging the torso muscles that stabilize your low back without mimicking the very forces known to cause back injury. These things can be challenging to learn initially, but become ingrained habits, like riding a bike, with sufficient practice and instruction. For starters, check out some other examples here.

Sunshine and Vitamin D

2010-06-02T08:44:00.000-07:00

We’ve certainly had some beautiful weather around here in New England; lots of sun, and some great beach days already.

All of this sun sparked a question I received about vitamin D, so I thought I’d share my response based on the latest research.

Do we need to supplement with Vitamin D?

There are several studies showing Vit D deficiencies are common, and are

associated with many diseases and disorders.

What is considered a Vit D deficiency?

Deficiencies are determined by blood tests. Testing blood levels (25 hydroxy vit D) are not usually covered by most insurances for a typical blood panel (unless you complain of fatigue or are elderly) so some PCPs will either not test and not advise supplementation, where as others will advise supplementation without testing assuming that most could benefit, and risks are low. It would not hurt to ask your PCP to test you though.

There is much debate about what is considered deficiency, as measured by 25 hydroxy vit D blood levels, and what is optimal. Minimum is usually defined as 37.5 nmol/L, where optimal is considered between 75 and 100

nmol/L.

Can you take too much?

Toxicity levels are > 375 nmol/L measured by 25 hydroxy vit D blood levels

Toxicity is very rare. Very conservative estimates states that the safe upper limit for intake is 2000IU per day, while many believe it is more like 20,000. Studies show toxicity with levels exceeding 50,000IU/day for months.

I know I can get Vit D from the sun. Does sunscreen impair this?

Sunscreen can limit vitamin D production by the skin. However, studies suggest that it only takes 10 minutes of daily sun exposure to produce adequate levels of Vit D. This can be impaired for those who are dark skinned or elderly. Interestingly, studies have shown that even Hawaiian surfers can have vit D insufficiencies, so there’s more to this than simply sun exposure.

So should I supplement with Vit D? How much?

Those with a history of inflammatory issues (crohns, IBS, OA, asthma, acne), autoimmune issues, significant dietary restrictions (no dairy, picky eater, no fish), risk of heart disease, elderly, or infants exclusively breast fed, I tend to think supplementing vit D is a good idea- no risk, and possibly a benefit. More studies are needed for sure. These people should get a 25 hydroxy vit D test from their PCP to know for sure.

For those on low carb diets who are over weight, I would definitely advise Vit D supplementation, as body fat is inversely related to 25 hydroxyl vit D levels and the dietary restriction can be an issue.

As far as how much, conservatively, for both kids and adults 2000IU is the level I would use if I were to supplement.

For everyone else, considering that it only takes 10 minutes of sun exposure to produce adequate levels of Vit D, and that most breads, cereals, and milk are vitamin D fortified, not to mention eggs, fish, and tuna serving as good sources, I not 100% sure that Vit D supplementation is necessary.

Hope this helps clear up the vitamin D issue. As always, feel free to contact me at mike@spectrumfit.net with any questions.

For all the New Englanders, enjoy this great weather, and go Celtics!

A critical component of athleticism - the speed myth

2010-05-26T08:14:00.000-07:00

Many athletes and their parents/coaches are concerned about getting faster. And for good reason, because it is the athletic quality that is important for almost any sport if you want to excel.

Getting faster is not too complex, however it is certainly hard work. The reason getting faster seems so complex is because of the misinterpretation of what speed really means, and how to train for it.

So before I discuss the simply solution to getting faster, let's clarify some things about what speed really is.

When most refer to speed in sports, they are actually talking about acceleration (and accordingly decceleration is equally important). Most are confusing speed in sports with speed seen on the track.

For example, 100 meter sprinters have been found to not reach top speed until 60 meters. Mind you, they are also reacting to a predictable stimulus ("ready, set, bang"), and going in a straight line.

In contrast, athletes in soccer, basketball, football, and baseball (amongst other sports) need to accelerate from a dead stop or change speeds or directions in an instant in reaction to some stimulus (i.e. the crack of the bat, a whistle, or a sudden opening in the defense). This is called acceleration, the ability to move quickly in an instant, in multiple directions, and this is what most people are referring to when they talk about speed. Coaches often refer to this as quickness or agility.

Acceleration is much more important than speed when it comes to sports other than track. Accordingly, training for acceleration is entirely different than training for speed. So all the form sprinting drills are not the best use of time for young athletes that want to get faster.

What should athletes do then to get better acceleration? Playing games and working on various conditioning drills are good for skill development, coordination, and energy system training that impact acceleration. But doing this won't make a huge impact. This is where the big training camps having a huge group of kids going from drill to drill come up short.

We can make the biggest impact by focusing on one of the most important components of acceleration that is often neglected:

Force development.

Specifically, how much force an athlete can develop relative to their body weight. Consider a simple car analogy. Let's say you have a Honda Accord. If you simply take it to a race track an open it up, you'll likely be able to go 0-60 in about 7 sec. If you have some driving instruction, you'll might get that time down a tenth of a second get to that top speed quicker. But even if you were a professional race car driver, you wouldn't get that time down much further. However, if you swapped the V6 engine for a V8, you would certainly see a faster 0-60 time. You simply need to get a engine that produces more force.

Not surprisingly, research exists to confirm that relative strength correlates with acceleration.

J Strength Cond Research, Sept 09:

Researchers found that athletes with greater leg strength as determined by their maximal squat relative to their body weight had faster 5, 10, and 40 yard sprint times than those who had lower strength levels relative to their body weight. Short distance acceleration strongly correlates with superior athletic performance in most sports, like football, basketball, and soccer.

Unless you are already squatting 2 times your own body weight, you should try to get stronger if you want to be faster in sports.

So, getting fast is as simple as getting stronger? For the most part, yes.

However, there are a couple of critical points here.

First, strength is useless if it is not total body strength. For example, getting your legs stronger won't help much if your torso is weak. The body is only as strong as its weakest link. The analogy I often use with my athletes is that of a Honda civic with the engine of a Ferrari. Although you have a powerful engine, you won't go too fast if the chassis, suspension, tires, or brakes can't support the engine! Unfortunately, focusing on"safe machines" that isolate muscle groups (like some bodybuilders train) is a common way athletes develop muscle imbalances

Second, you can't use the strength if you have improper mobility. For example, if your ankles and hips can not bend to allow you to get in positions of optimal leverage, muscles can not exert the sufficient force to optimize speed. This factor is almost universally neglected at every level of athlete conditioning. As fellowship trained Physical therapists, we have a keen eye for these issues, and can spot mobility deficits in a heart beat.

Finally, producing force is one thing, but producing it quickly on demand is another. That is why some athletes who are strong in the weight room are slow on the field (although, I have yet to see or hear of a case of someone who is strong, lean, and slow). The rate at which you develop force needs to be emphasized once you have developed sufficient strength. This is a factor we focus on more with our advanced athletes who have been through our conditioning program a couple of times.

You see, getting faster is not too difficult when you have the right game plan, suited for your needs. Young athletes need to be taught what to do and how to do it properly. The best way to do this is through our Athlete Development Program.

Please click here to see what some of our athletes and parents have to say about the Athlete Development program.

We are currently accepting athletes for our upcoming Summer program. Our program begins on June 21rst so be sure to submit your registration form soon, as our program is already nearly full!. We keep our program small to provide the highest quality of service, so please submit your form right away to reserve a spot. You can download a registration with all the details form from our website here. Feel free to call at 978-927-2065 with any questions!

Pushups For Charity: pictures and total funds raised

2010-04-30T19:49:00.000-07:00

I was excited when I arrived back from vacation earlier this week and heard the amazing total amount of funds raised for the Wounded Warrior Project from our Pushups for Charity event last week. The photographer also dropped off some great pics!

Check out the show below to see the action, and the total amount we raised...

Create your own video slideshow at animoto.com.

Amazing

2010-04-30T19:43:00.000-07:00

Came across this video this morning - it's a must see:

Pushups For Charity Results

2010-04-21T21:53:00.000-07:00

Last Saturday we hosted the Pushups for Charity Beverly event, and it was a great time!

We raised some serious money for the Wounded Warrior Project! The donations are still being collected, so I'll post the totals next week.

Some amazing push-up performances were on display as well. Here are the results for how many push-ups were performed in 90sec by the participants:

Michelle (the push-up queen: 32
Stephen: 64
Rob: 64
Tom: 64
Tom R: 67
Dave: 67
Bryan: 81
John: 84 (fittingly perfect West Point style technique)
Me: 96
And the winner...

Daniel (aka Pocket Hercules): 98!!!

It was a pleasure to lose to Daniel. He is an amazing young man (13 years old!) and has done some really impressive stuff training with Spectrum. Nice work Daniel - unbelievable!

I'll have some pictures posted next week when I return from a quick trip to Chicago.

In the meantime, check out the video below we showed and the event to tell the audience about Spectrum and inspire the participants before the contest.

Create your own video slideshow at animoto.com.

Be sure to find out about our Quick Start to get the results you deserve!

How much weight do you lift performing pushups?

2010-04-14T11:24:00.000-07:00

I've always wondered how much weight is being lifted when performing push ups. I knew it wasn't equal to your body weight, because your feet are touching the floor distributing a significant amount of weight away from your arms. So how much of your weight are you actually lifting?

During some downtime, the question entered my head, and I began pondering how to actually measure the weight lift for a push-up.

I grabbed a few colleagues from Spectrum and Orthopaedics plus, a wobble board, and a weight scale and began the experiment. This is how we did it.

Dave, our eager test subject, got on the scale and we recorded his weight.

Then we placed a wobble board (essentially just the piece of wood minus the fulcrum) over the force plate to widen the surface area to accommodate the true hand spacing of a push up. Dave assumed the push-up position, and we recorded the weight.

The conclusion? In this case, the weight on the force plate was 71% of his body weight. I'm sure you might see variations of this because of people of different height and dimensions, but as a preliminary test it serves to give us an accurate estimate of how much weight you are lifting when doing a push-up.

We continued the study by seeing how much adding resistance bands of various tension affected resistance of push ups. This was a tricky set up, which at one point caused me to be partially launched across the room. We hoped no one would walk into the assessment room while we were doing this. See the pic below to see the set up, and you'll see why ;)

Here are the results of how much weight was added to a push-up with the bands:

Monster mini band (at Spectrum - Red band): + 24 pounds
Light Band (" Purple Band): + 44 pounds
Average band (" Green Band): + 81 pounds
Strong band (" Blue Band): + 150 pounds

Again, this might vary based on different body dimensions. Someone with longer arms may have slightly more resistance, and someone with shorter arms, slightly less resistance.

So if you want to have a pretty good estimate of how much weight you are lifting while doing push-ups, multiply your body weight by .71, then add the above poundage the corresponds to the above bands if you use them.

You can get resistance bands here.

Enjoy your push up training, and now you can more precisely track your weight progressions!

Push-up training gone bad!

2010-04-07T19:51:00.000-07:00

Tried to do some weighted push-ups in preparation for Pushups For Charity Beverly, but the weights wouldn't stay still!

Hip weakness causes foot and knee pain

2010-03-24T11:42:00.000-07:00

Many people are not aware that a weakness in one area can cause pain and problems somewhere else. Perhaps the most common area of weakness is the hips, and the consequences are many.

Be sure to check out the video below to see an example of how hip weakness leads to a common problem, resulting in foot and knee pain, and how to correct it.

For a thorough assessment of your weaknesses, and a specific plan that details exactly how to solve it, click here.

Proper Ab exercises

2010-01-27T12:06:00.000-08:00

Below are some examples of abdominal exercises that challenge the anterior core musculature in a way that facilitates neutral spine (not the dangerous flexed spine). Furthermore, these exercises are mostly isometric, which better corresponds to the function of the abdominal musculature. The lower level exercises impart low levels of spinal compression despite high levels of muscular activation. The more advanced exercises to impose more of a compressive load, however far below the limits of disc damage that is often produced with spine flexion based exercises such as inclined sit-ups.

I want to emphasize that you need to be qualified to perform these movements. A trained professionals should advise you regarding:

1. Learning motor control to be able to find neutral spine and recruit the muscles to stabilize this position
2. Matching you with the appropriate challenge that corresponds to your load tolerance and strength endurance.

Do not assume that because you have worked out for 10 years or because you are particularly strong in a certain sport or lift that you qualify for advanced abdominal training. This is often not the case, and a common reason for injury.

An assessment with one of the experts at Spectrum Fitness Consulting with tell you exactly where to start and how to progress. Click here for more information.

Enjoy the videos below!

Why Abdominal Exercises Can Cause Back Problems

2010-01-20T11:39:00.000-08:00

Think crunches and sit-ups are the way to a healthy back, improved performance, and a slim-mid section? Not so! See the video below and find out why:

Beverly Fitness Challenge Winner: Jane Ash!

2010-01-02T17:59:00.000-08:00

Before: After:

Weight Lost: 7.8 pounds
1 inch lost from arms
1.5 inches lost from waist
2.5 inches lost from hips
1.5 inches lost from thighs

Seven weeks ago I felt really down on myself! I’ve never been that big before and did not like the way I looked. While I knew the basic techniques of exercises already, I wasn’t giving 100% to my workouts.

I wanted to change so I would feel better, look better and have the strength and stamina to play the sports I enjoy like tennis, hiking, biking, cross country skiing, and snow shoeing.

Three weeks into The Challenge I was really on a roll. I had actually eliminated alcohol. I drank green tea instead of coffee. I was drinking a lot of water; packing snacks for work. I doubled up on vegetables and eliminated the rice, pasta, potato side dish that was part of our nightly dinner. I had water with every meal instead of wine or juice and no sugary desert. I was doing pretty well at alternating strength training one day and intervals the next. A quick stop by Spectrum Fitness to evaluate the interval part was really helpful. I thought I was doing that right, but apparently not!

Just about the time I was feeling results, I got laid off from work! I finally had a healthy routine down, was feeling better and actually dropped about 4 lbs so I was really motivated to keep up. Now my routine was thrown all out of whack. You may think it would be easier to stay on track, but truth be told, I am a creature of habit and not having a job to go to everyday really threw me off. With the help of a workout buddy, I did continue with the exercising. Having someone expect you to show up was really helpful, and a lot more fun than exercising alone.

At seven weeks I have lost 7.8 lbs! I can feel more core strength and less pudginess around the middle. I look less chubby in my face. I can hold a plank position for one minute! I am doing the one arm dumbbell row with 20lbs. My thighs are a lot more toned. I’m feeling much better about myself. I feel stronger and healthier and I’m much better at avoiding sugary snacks and dessert. And I don’t even miss them as much as I thought I would.

I actually look forward to meeting with my workout buddy. And it’s great that we can complete and interval workout in such a small amount of time. Staying on a regular workout routine really makes playing tennis and going cross-country skiing a lot more fun. I find the quick bursts of energy I need to get around the tennis court. And the day after cross-country skiing, I wasn’t nearly as sore as usual. It’s great tot having the energy and strength so I can enjoy the sports I love.

I definitely see myself sticking to this routine. But I have to be honest with myself and make sure I continue to challenge myself.

In the future, I see myself continuing to lose weight at a healthy place and becoming even stronger. The food part is challenging, especially around the holidays. Saying on track with everything could have me down 20lbs by next summer and into a size 10, which is the size that I think is MY BEST BODY!

Great story, great results, for a great person! Take a look at the items I bolded - this is where the secrets for success lies. Understanding the scope of the problem, having specific goals and knowing why they are important, identifying key strategies, seeking help and accountability, overcoming major obstacles, and knowing that continuing to challenge yourself is the key for sustained success.

The results? Happier, feeling better, performing better, looking better, a routine that is efficient and works.

Nice work Jane, and we look forward to training with you over the next several weeks!

Now it's Your turn! Click here to get started.

Fitness Challenge First Runner up: Robin Foster

2010-01-02T16:28:00.000-08:00

Weight Lost: 8 pounds
Lost 2 dress sizes

After Picture (with before dress pants!):

Seven weeks ago: "Well, I had already determined that I had to do something, or the diabetes and breast cancer that is in my family was going to catch up to me. I didn't want to wait till January 1st and make yet another New Year's Resolution to lose weight. I was eating all the wrong things... No breakfast, or just cereal.....skipping lunch.....dinner with pasta or potatoes....and a couple of glasses of wine....."

Week 3: "By week three I was feeling better, and I was definitely eating better. I'm now eating breakfast every day....an egg, or greek yogurt and fruit, or a smoothie with protein powder and fruit.....I eat lunch of a wrap or a salad, making sure there's protein in it, and dinner is usually fish, chicken or meat with two veggies. I've cut almost all bread and potatoes and pasta out. "

Week 7: "Where am I now? Well, I've lost 8 pounds and I did that during the disastrous "Halloween/Thanksgiving/Christmas" period. I guess they say that the average person gains 5-10 pounds during that time, so losing 8 is pretty good. I got through Christmas, eating some sweets and drinking some wine, but watching what I was doing and getting right back on track the next day. I was continuing to work out, and although I didn't lose anymore, I didn't gain anything back the last two weeks over Christmas, even with the whole family home. Heck, I even came to the gym on Christmas Eve!! "

"For the first time in a long time, I'm not sitting here saying, "well, when January 1st comes along, I'll try to lose weight". I know I'll lose more, because I know how, and it's nice not feeling so desperate. I look forward to going to my annual physical in April and seeing how I've brought down my cholesterol. "

"I think the Challenge was a great idea, and it was nice to benefit a good cause in Beverly while motivating people to get moving. And even if I don't win anything.....look how happy I look in the pictures!!"

Robin hit on some key points (in bold): Awareness of urgency, not procrastinating. Identifying key problems. Measuring success amongst challenging circumstances. the empowerment of knowing verses the desperation of not knowing what to do. And my favorite part...how happy she looks!

Awesome Robin - you rock!

Fitness Challenge 2nd runner up: Laurie Labrie

2010-01-02T15:58:00.000-08:00

Weight Lost: 7lbs

Before Picture (11.08.09)

After Picture (12.20.09)

Before the Fitness Challenge:

Laurie had already lost over 100lbs! However, after having her second baby, eating health and exercising took a back seat, and the weight starting coming back. The Fitness Challenge came about at the right time!

Midway through the Challenge:

"I could believe I was doing exercises that I simply could not do before: Planks, squats, etc I was starting to realize that my diet wasn't great." Laurie started getting rid of unhealthy foods and began to eat more fibrous foods.

After the Fitness Challenge:

"I am grateful for the experience and shocked at both how much I and the group accomplished. My core muscles are in better shape and my lower back/hip pain has subsided. I have more energy going into this Holiday season. I have accomplished more than I ever dreamed possible. Thank you for a wonderful seven weeks, Mike!"

Way to go Laurie!

The Beverly Fitness Challenge benefits Beverly Bootstraps!

2009-12-16T16:22:00.000-08:00

As you may recall, Spectrum Fitness Consulting recently designed and hosted the Beverly Fitness Challenge. One of the purposes of the challenge was to donate 50% of the registration costs to our favorite local charity, the Beverly Bootstraps.

As a result, we were able to give Bootstraps $1305!

We are so proud to be able to contribute, and have all of the participants of the Beverly Fitness Challenge to thank!

Here's a picture with me and Beverly Bootstraps executive director, Sue Gabriel.

Beverly Bootstraps is an amazing organization. Sue gave me a tour of the facility, and I was simply amazed. Food, stocked book bags, computers, tutors, English as a second language programs, baby sitting, clothing.. so many resources are provide for families in need.

They truely try to work with struggling families to find out how to best help them so they can have the oportunity to improve their lives and support their families. It is an amazing task to coordinate all of these efforts. They have the right people to do the job, they simply need funding to make it work.

I couldn't think of a better organization to contribute towards, and we hope to have the opportunity to do more for the Bootstraps in the future.

The Greatest Gift

2009-12-16T16:07:00.000-08:00

Almost anyone who has lived a while will agree that you don't have anything if you don't have your health.

We all have people in our lives who need to improve their health, and they know it. Yet getting them to take the first step can seem impossible.

We also have people in our lives that are exercising, however, they haven't been seeing results from their efforts. Perhaps they are always getting hurt, or simply don't seem to be doing the right things.

A great solution for these people in your life is the Quick Start package at Spectrum Fitness Consulting. This is the perfect way to get someone pointed in the right direction towards improving their health, or redirecting someone who simply isn't getting the results they should be acheiving with their current routine.

Our Quick Start Package consists of a comprehensive assessment and movement screen, one nutrition consultation, and two training sessions for $397. This 4 session package will only be available for a short time for the holidays, so email me at mike@spectrumfit.net or call 978-927-2065 right away.

Give someone close to you the best gift ever - the gift of health!

Are You Training or Trying?

2009-12-16T15:13:00.000-08:00

Imagine if a bunch of people were given the perfect exercise and nutrition program. And assume that all of these people were similar in their health status, training experience, age, etc..

Given this scenario, there will certainly be some who succeed, and some who struggle. This is often the case, even when the exercises are specifically modified according to individual abilities.

So, how come some do well, while others don't?

There are many reasons, but most of the time it comes down to this: training verses trying.

Training means you have clear goals, and you are systematic, focused, and analytical in pursuing your goals. You eliminate chance from the equation. You are purposeful in your actions, and you are held accountable by measuring your progress towards your goals. You are efficient, and able to adapt to any scenario. That is training.

If you are merely trying, you allow chance to be your guide. You are haphazardly picking some exercises, sporadic and unfocused in your nutrition and exercise plan.

In the words of a wise old philosopher:

"No try. Only do!"-Yoda

If you have been training then you are undoubtedly getting results. You feel great and look amazing, or at least are well on your way.

If you are only trying, then you are frustrated, and probably "unmotivated" (which is another word for "I'm not getting any benefit from this so why the heck should I do it"). You haven't seen results, and perhaps are losing hope that "dieting" and exercise is really worth it.

If you are merely trying, you can change your mentality. You can find the best information available, assess your needs, follow a comprehensive plan uniquely tailored to you, and use encouragement, accountability and focus to get the results you deserve!

You deserve to feel good. You deserve to feel proud of how you look. Only training will get you there, and here's where it starts (click here). Go get it!

Mike Stare

T.H.E. glute exercise

2009-12-09T07:59:00.000-08:00

The glutes are regarded as one of the most crucial muscles to develop. From aesthetics, to injury prevention, to performance, the ability to recruit and develop a strong pair of glutes is essential.

My blog back in July addressed this very topic. In addition to a liberal use of cheesy puns about glutes, I demonstrated several exercises that I believe (and are supported by research) to be best for strengthening the glutes. However, I'm quite sure I've found something more effective.

You won't find any research on this, mostly because to my knowledge it has not be described or studied. We've been using this with our clients, and our own workouts, at Spectrum with a lot of success.

Here's why it is such a great exercise:

1. Works end-range hip extension: Most exercise challenge the glutes in the stretched position of full hip flexion, however exert minimal tension on the glutes as they near full hip extension. Exerting force at full hip extension is perhaps the most crucial function of the glutes, especially for lifting while sparing the spine, and in running or jumping.

2. Minimal load on the knees and spine. Because the load is applied in a horizontal vector through the pelvis, as opposed to vertically, there is minimal compressive load upon the knees and spine. This solves a common problem with utilizing the lunges, deadlifts, and squats for training the glutes

3. Easy to learn: Our most basic clients have had little trouble learning this move. In fact, we are also using this with our physical therapy patients who have significant motor control issues with great success.

4. Easy to modify and progress: Birdges can only be modified so many ways. In contrast. this exercise can utilize bands in various ways to provide minimal to maximum challenge, even for elite lifters.

Check out the video below to see how it is done:

Here's the one leg version:

So what do we call this exercise? Terminal Hip Extensions, or T.H.E.s . We've had a lot of "Who's on first" moments with this name (Hey Tom, let's try doing t.h.e. with Diane today. The what?...). I'm easily amused so the name stuck!

This can be a great new tool to use to challenge the glutes. Doesn't mean we will abandon the lunges, deads, or squats, but we will be using this option more often.

Be sure to contact us here if you need some help getting your glutes to fire or to learn about the many other creative ways we can help you get your body feeling and working in top shape.

Dedicated to your health,

Mike Stare

What is "Intense Exercise?"

2009-11-12T10:41:00.000-08:00

How Fat is burned

2009-11-04T07:00:00.000-08:00

See the video below. Special thanks to kinesiologist and author Lyle McDonald who has influenced my understanding of fat loss physiology.

My Halloween Princesses

2009-11-03T21:09:00.000-08:00

Spectrum Fitness Ghost Busters!

2009-11-03T20:56:00.000-08:00

Check out the most authentic Ghost Busters you'll ever see! 4 of the 5 are Spectrum clients! No wonder the stay puff marshmallowman has yet to terrorize Boston!

The solution to healthy children

2009-09-18T08:50:00.000-07:00

In my past newsletter, I touched upon how vital it is to address the growing epidemic of the poor health status of children today. This issue is addressed daily in the media, yet solutions seem to be few.

But the reality is that we do know the solution.

A recent study in Germany analyzed over 13,000 children from 3-17 years old who were overweight or obese. Many factors were analyzed to determine the strongest factor that correlated with obesity.

The result was clear: parental weight was the strongest factor that correlated with childhood obesity.

Several other studies have reached the same conclusion. Research has also shown that parental fitness and nutrition behaviors determine a child's attitude about health and fitness. Also, fitness and nutrition behaviors in adolescence strongly correlate with future risks for obesity in adulthood.

So if you are looking for the solution to ensuring your child is healthier now, and in the future, look in the mirror. You have the strongest impact on your child's health.

Schools, vending machines, government policies certainly can be a factor, but they pale in comparison to the impact that we as parents have on our kids' health and fitness.

Making changes in policies can take forever, if they take place at all. But the best solution is one that you can implement now.

If you aren't eating a proper diet, or exercising regularly, then you are hurting more than just your health.

I hate making people feel guilty about not exercising and eating right. that is never my intention. I really understand all the reasons why leading a healthy lifestyle is so hard to do. It is my job to understand these things. Time, knowing what to do, injuries, motivation - these are all major road blocks to implementing a proper health and fitness routine.

My most important job is to remove or navigate around these road blocks so your path to improved health is smooth.

I can show you how to do this, as well as implement strategies that will improve the health of your whole family.

I know about the sleep deprivation that comes at the hands of raising babies. I know about the chaos from having your free time consist of attending to birthday party functions or ballet classes. I know the constraints of fragile bed time and nap routines. I understand the constraints of trying to coordinate day care, work schedules, and quality family time with workout time. And preparing healthy meals, not to mention getting my kids to eat them, sometimes feels like an act of God is needed to pull it off.

But I have had many victories in overcoming these issues, and have coached hundred of clients to do the same. The pay off of optimal health is far worth the effort - it is priceless.

This is what the husband of one of our clients, Celine, said about the impact of her fitness experience on their family:

"My wifes training regimen at Spectrum has brought about some exciting changes for our family. Spectrum's guidance in nutrition has changed her perceptions about good and bad foods and as a result, we are all eating a more healthy, fresh diet including more whole and natural foods and fewer processed foods. She has lost weight consistently since starting her visits and has gotten stronger. She's also noticed an improvement in her energy level and alertness as a result of eating correctly and exercising appropriately. The whole family is benefiting from her experience of rejuvenation!"

If getting healthy has been a struggle for you, and you realize the consequences this has on your family, then I have two simple solutions for you.

One, you can come to our Seminar, this Tuesday, September 22, from 7:30-8:30pm, titled Healthy kids start with healthy parents: how to turn your family's health around: Solutions to instilling optimal health habits for the entire family. Click here for all of the details. Please register soon to reserve your spot.

Two, you can come in for a free consultation. I'll give you an hour of my time, and find out how to best help you with your goals. Click here to schedule your consultation.

Dedicated to your health!

Mike Stare

For the health of your family

2009-09-15T06:27:00.000-07:00

A little over 4 years ago, the meaning of being healthy and fit took on a completely different meaning for me. And this new meaning may be one of the best ways you can ensure the health of what matters to you most - your family.

In my teens, my affinity for fitness began. Being fit was about being fast and strong, and a feeble attempt to get bigger (I tipped the scales in the football locker room at an imposing 135 pounds by my senior year!) In college, it was more of the same, with the added element of trying to impress the girls. As my career in fitness and PT evolved, in became more about how my knowledge of fitness could help others.

But then, there was a DRASTIC, monumental shift in my perspective about health and fitness. Within a few months, I had turned 30, purchased a house, found out my wife was pregnant with our first child, and started a business. The real world had just came crashing at my doorstep, welcoming me to a whole new world of responsibility that I could not fathom only a few months prior.

This is when everything changed about health and fitness for me. I realized being healthy and fit was about being able to match the endless energy of a growing child. It was about building a reserve that would enable be to handle the tests of endurance that come with running a business and raising a family . It was about setting an example for my children. It was about being here when my children become adults, and for their children.

And even more than ever, being healthy and fit for me now is about paying it forward, sharing what I've learned with as many people as I know. It's about constantly learning, and combining science and research with lessons from real world experience to come up with real solutions to live healthier, balanced lives.

Accordingly, the best thing I can share with you or anyone I consult with are proven ways to help you and your family live healthier, more fulfilling lives. Specifically, your children.

Childhood obesity affects 17% of the population, and this number continues to grow. We are all tempted to distance ourselves from this issue, especially if your child is not currently obese. But let's not fool ourselves. No child wakes up and suddenly becomes obese. Behaviors and patterns slowly develop, and what may seem like mild health concerns eventually grow to severe medical issues down the road, even if the measurements do not currently warrant the dreaded obesity label. Regardless, the childhood obesity epidemic has taught us several lessons about raising healthy children..

Lesson learned from the childhood obesity epidemic

1. The realization of the long term health consequences of unhealthy children. A 2007 study in the New England Journal of Medicine predicted that their will be a 19% increase in cardiovascular deaths by the time today's teens reach 35-50. And these risks are associated with children's weight. In fact, a 13 year old who is 14 pounds overweight will increase their risk of suffering a cardiovascular event by the time they are 60 by 33%.

2. The short term consequences are just as severe. From diabetes to cognitive function to self-esteem, proper exercise and diet have a profound effect on your child's health today. An interesting study from Europe showed that children with lower cardiovascular function, regardless of their weight, had higher levels of C-reactive protein. If you've read prior newsletters, you may remember that C-reactive protein is a marker of inflammation, and has been regarded as a strong risk factor of cardiovascular disease, as well as other diseases. Not surprisingly, foods high in sugar, flour, and vegetable oils tend to increase c-reactive protein.

3. Parents may not be the best judges of their child's health. Again, it is easy as parents to dismiss concerns about our children's health when the childhood obesity concerns are raised. Obesity is such an extreme condition, after all. However, when it comes to parents perceptions about our children's health, especially toddlers and preschoolers, us parents may not be the best judges of their health. A recent study in the Journal of Nutritional Education and Behavior reveals that parents who deemed their young children as "very healthy" only meet 2 of the minimum recommendations for activity and nutrition when their questionnaires were examined.

So what do we do to ensure our kids are healthy, and avoid the perils that lurk in their future? Just as important, what do we do to make sure their lives are better, more healthy tomorrow?

1. Don't expect your health insurance to fix the problem. Recent research shows that 4% of children are severely obese. This qualifies them for consideration for bariatric surgery (according to some medical opinions), and this procedure is often covered by insurance. Interesting how the system works - insurance doesn't kick in until you are more sick! That would be like with holding cancer treatment for a child until they reached stage 4 malignancy. That is really sick.

2. Put them all on diets? In fact this can back fire, as proven in a recent University of Minnesota study, which showed those whose parent encouraged a diet remained overweight compared to those who did not.

3. Lobby for better foods in school, and more PE? That will certainly help, but our kids will be old and gray before that takes place, or at least not kids anymore.

In the meantime, unless the Easter bunny agrees to stop delivering yummy peeps, all the neighbors replace sweet tarts and peanut butter cups with lara bars and broccoli flourets for Halloween treats, and countless entrenched aspects of our culture and food experience a monumental shift, kids will always be seduced by unhealthy food options.And baring the collapse of the motorize scooter industry, social networking, and video games, there will always be tempting sedentary alternatives to playing tag football in the back yard.

What strategy really works?

There is one proven strategy that works. It is not a special program or bill, and certainly not a drug or procedure. It is probably the hardest thing to do, but it provides the ultimate payoff. It is proven to be the strongest factor in influencing children's attitudes and behaviors about health, nutrition, and exercise. It is something that I see with my own two eyes, and is supported by study after study. I truly believe it is the key solution to improving the quality of our children's lives, A solution that will reduce the crippling costs of health care, and ensure that this generation does not become the first to not outlive their parents generation.

It is a solution that requires a monumental shift in your perspective about health and fitness.

Any guesses what it is? Please post your thoughts below by clicking on the comments section. I would love to hear your perspectives. I'll share my thoughts on the most effective strategy to ensure healthy children later this week.

And I'll explore this topic in depth at next week's fitness seminar. Click here for more details.

Looking forward to your comments!

Dedicated to your health!

Mike Stare

The most important muscle?

2009-07-27T14:21:00.000-07:00

If asked to pick the most important skeletal muscle for health and fitness, I would have to nominate the gluteals.

Many may know the glutes better as your bum, backside, derriere, - you get the idea.

A firm, toned pair of glutes is an asset (couldn't resist) that many covet from an aesthetics point. However, the role of the glutes in producing high verticals, speedy runners, and injury free knees and low backs is well established as well.

Unfortunately, developing this critical muscle group remains elusive for many, and there are several reasons for this. Few are doing exercises that will target these muscles, and those who are doing these exercises are doing them incorrectly. The result is many frustrated people with injuries, struggling to jump higher and run faster with pancake bottoms.

Too many are suffering from gluteal amnesia, and are in desperate need of an addanasstomy. (I can't take credit for creating these great terms, but I will abuse them at any chance I get;).

If you have anterior knee pain, back pain, frequent hamstring strains, fail in increase your running or jumping ability, and have an underdeveloped backside, I bet you suffer from gluteal amnesia. This condition means that you have forgotten how to use these crucial muscles. As a result, you compensate with a quad dominant movement pattern.

I see this all the time in treating my physical therapy patients or working with fitness clients.

Here are a few of some of the best gluteal exercises.

A recent article in JOSPT validates our use of these exercises, which reported that these exercises, (not the ridiculous donkey kicks pictured below you see in the fitness magazines) are the best at recruiting the gluteals.

As you will see, technique is critical, and the learning curve can be steep. However, the pay off is huge.

Try these exercises, and you'll likely experience a burn in you buns that our own trainer Michelle Theriault affectionately calls a "back yard barbecue". It is the first sign that you are moving down the road toward a firm back side, improved speed, and decreased injury.

If you think you may suffer from "gluteal amnesia", be sure to give us a call at 978-927-2065, or click here to inquire about an initial consultation.

Dedicated to your health!

Mike Stare

July's client of the month: 20lbs of fat loss in 10 weeks!

2009-07-22T11:19:00.000-07:00

Maria Deforge came to Spectrum Fitness Consulting a little more than 2 months ago. She was a good athlete in high school and college. However, after suffering injuries from a car accident, she stopped exercising, and her battle with weight gain ensued. Years later, after kids, a career, and a lack of exercise, her weight gain had begun to negatively affect all aspects of her life. She need to make a change, and knew she needed help.

When she came to meet me at Spectrum, she was clear on her goal, and very committed to achieving it. Like many, she feared that the time required to prepare healthy food would be a big obstacle. Like all of our clients, we thoroughly assessed her, devised a plan, and instructed her on the steps to implement it.

10 weeks later, Maria has lost 20 pounds of fat, decreased her waist and hip measures by 3 inches, and reduced her body fat percentage by 5%! That’s a rate of…2 lbs of fat per week. More importantly, she feels great and is more motivated than ever to continue.

I should also mention that Maria’s exercise program takes about 3 hours per week.

Congratulations Maria!

Be sure to click here to learn how you can achieve amazing results like Maria did!

2009-07-13T07:20:00.000-07:00

Many people struggle to eat well because it can be very inconvenient to obtain healthy food. Going out to eat poses many problems, and most feel preparing food is a pain.

I've had many long days between work, graduate school, fellowship training, and long commutes and found the convenience of eating out comes with a price of compromising quality food.

This forced me to pack a "lunch", often knowing I'd be out for 10 + hour work days. I feel I have the process down to a science now, and thought I'd share this with you to give you an idea how practical eating right can be. Check out the video below:

And be sure to learn vital nutrition secrets and solutions at my upcoming seminar, July 14th, from 7:30-9 at the Spectrum Fitness Consulting Studio. Click here to find out all of the details and register now!

B

2009-07-09T16:05:00.000-07:00

Here's a video of me making one of my favorite breakfast smoothies. I often add a scoop of protein powder to this as well. You'll be shocked how good this tastes -give it a try!

Cake and Fitness

2009-06-29T21:14:00.000-07:00

You must be wondering what birthday cake and fitness have to do with one another, and with your own health and fitness.

Perhaps you’ll see the connection in a minute.

Just over a week ago I celebrated my 34th birthday and my 4rth Father’s day. What a weekend that was! I was showered with hugs and kisses from my little girls (even more than normal), which is all I could ask for!

My oldest daughter, Bella, made me a wonderful chocolate birthday cake. And she thoroughly enjoyed making it, as you can see from the picture below.

Below we're joined by my youngest, Maddy, as we are about to enjoy some quality time hanging out by our fire pit in my back yard.

Yes, every now and then I indulge in some chocolate cake – and it’s gotta be all chocolate including the frosting.

That cake tasted so good – partly because it was a real treat, but mostly because I didn’t worry about the sugar content or the calories. I simply enjoyed some darn good cake!

The connection to your health is this: these simple moments can be more enjoyable, and sweeter, when you are healthy and fit.

Most people know when they aren’t healthy. They often feel guilty, less attractive, less capable. And these feelings are often magnified around landmark events, like birthdays or holidays, especially when indulging in treats is involved.

Nothing gets rid of those feelings like being committed to a proper fitness plan designed to address your health and fitness needs. If you are working hard to consistently follow a plan that will lead you to fitness results, you can feel confident that a treat on your birthday isn’t a big deal. And when you achieve your fitness goals – when you feel younger, more attractive, and healthier, just imagine how sweet that cake is when the sour taste of guilt, worry, and anxiety is gone!

Each year around my birthday I think about what I can do to be a better Dad, husband, and professional. Essential to all of those things is to stay healthy and fit.

And related to your health is my commitment to bringing you better information, services, and solutions to helping you improve what matters most – your health and fitness.

Accordingly, you will notice some exciting changes in the next few months with Spectrum Fitness Consulting as we strive to better serve you.

One such change is the development of our Health Empowerment Program. This is a workshop class that brings together the expertise of practitioners from Spectrum Fitness Consulting, The Medical Group, and the Medical Psychology Group. This one of a kind 16 week workshop program allows those with disease risk factors (overweight, high cholesterol, high blood pressure) to have accesses to a comprehensive and affordable option to take control of their health. Participants will have access to the expertise of primary care practitioners, nutritionists, Physical therapists, fitness professionals, and psychologists to address all the key elements of improving health and fitness. There is really nothing like this available.

This is a great option for those who are deconditioned, have risk factors for health problems, and are ready to take control of their health the right way. The program is very affordable, however admission to the program is strictly limited to a maximum of 8 participants.

Enrollment to our next program is beginning soon. We are hosting a free information session to describe the program in more detail this Wednesday, July 1rst, from 4-5 pm at the Medical Group offices in the Beverly Hospital campus. Call me directly at 978-927-2065 right away to reserve your seat at this free information session. This may be just the answer to helping you or a loved one finally take control of their health and fitness.

Here’s to making life sweeter!

Dedicated to your health,
Mike Stare

Is Weight Training Unsafe for Kids?

2009-05-29T07:32:00.000-07:00

I’m often asked by concerned parents, grandparents or anyone who has young athletes in their life whether weight training is safe for young athletes.

Especially around this time of year, as some are feeling the injuries from 9 months or more of continuous sports participation, and others are contemplating whether it is time to start training and conditioning in the summer.

This is a common concern, as I’ve repeatedly heard people make claims that weight training will stunt growth, reduce flexibility, increase injuries, decrease “touch” (usually referring to skills such as shooting a basketball) and other negative claims. Some simply question whether young athletes can even benefit from training.

Being entrusted with the responsibility for rehabilitating injuries and training developing athletes, I pay the utmost attention to the minimization of injury risks so as not to jeopardize the health of their growing bodies.

And as a parent who would sprint head first into oncoming traffic to protect my little girls, I completely understand the ongoing need to keep kids out of harm’s way.

That’s why I’m glad to address these concerns, and give you the facts about these issues. Fortunately, there is a preponderance of evidence and little disagreement regarding these issues. Even better, rather than finding harm, you’ll see that evidence shows just the opposite.

So let’s address some of these issues. Click here to go to the blog to see what I’m talking about – it is just scratching the surface of what’s out there.

Injuries in young athletes are increasing

“ I am seeing four times as many overuse injuries in youth sports than five years ago and more kids are having surgery for chronic sports injuries.”
-Dr James Andrews, regarded as the world foremost expert of orthopedics surgery and dysfunction of the shoulder and elbow in baseball pitchers.

Many injuries are preventable

“50% of overuse injuries in children and adolescents are preventable.”
- The American College of Sports Medicine

“Most overuse injuries can be prevented with proper conditioning and training”.
- Dr. John P.Difirori, Physician and Sports Medicine, ‘99

Overuse injuries are the most common

Nearly half of all sports injuries to middle-and high-school students, are due to overuse.
-NSCA

30% to 50% of all pediatric sports injuries are due to overuse
-SAFE Kids USA

Overuse injuries are more devastating

“Athletes who had overuse injuries lost 54% more time from training and competition than those who had acute injuries.”

“In some cases, the damage is permanent, increasing the risk that the athletes—some of them as young as 9—will suffer crippling arthritis or require extensive surgery as they get older.”
-Difiori, Physician and Sports Medicine

Proper conditioning is the solution

“Young athletes need proper training for sports. They should be encouraged to train for the sport rather than expecting the sport itself to get them into shape. Many injuries can be prevented if youths follow a regular conditioning program.”
- American Academy of Orthopedic Surgeons

“Cross-training in moderation throughout the year is reccomended to prevent any one area of the body from becoming overworked and stressed and to help maintain overall fitness levels.”
-American Academy of Pediatrics

Risk factors identified for overuse injuries include inflexibility, muscle imbalance,Prior injury Inadequate conditioning Anatomic malalignment, low self-esteem,
Too-rapid training progression and/or inadequate rest, and incorrect sport technique
- Difiori, Physician and Sports Medicine

Closely Supervised Weight training is safe.

“There is no current evidence to support the misconceptions that children need androgens for strength gain or lose flexibility with training.”
- Lyle J. Micheli, MD, Boston Children’s Hospital, JAAOS, 2001

“Experimental training protocols with weights and resistance machines and with supervision and low instructor/participant ratios are relatively safe and do not negatively impact growth and maturation of pre- and early-pubertal youth.”
-Malina, Clinical Journal of Sports Medicine, 2006

“16-year-old athletes were divided up into a supervised training or unsupervised group. They performed the same program for 12 weeks. The supervised group demonstrated greater adherence and strength gains compared to the unsupervised group.”
-Coutts AJ, ,J Strength Cond Res. 2004

Clearly, we can see that not only is weight training safe for kids, but a comprehensive conditioning program (including strength training, amongst other forms of training) is widely excepted as a key component to injury prevention and optimal performance.

And I would also add that it has benefits that extend beyond what this research mentions.

Enhanced motor control is fostered with proper conditioning, which reduces impairments associated with disabling neck, back, shoulder, and knee conditions and arthritis pain that are experience by most adults.

Improved attitudes about fitness and nutrition are developed (which sometimes are negatively influenced by experiences with competitive athletics if one does not excel).

And finally, enhanced esteem is promoted through the process of training to improve strength, posture, and function.

Our Athlete Development Program is the perfect way to introduce your young athlete to proper training, or allow the more experience athlete to fully maximize their potential by learning how to train properly.

We have a low trainer to athlete ratio of 1:3, so we can closely supervise and individualize training programs. And we emphasize comprehensive training, focusing on ore than just a good workout, including instruction in proper nutrition, posture, and corrective exercises.

Find out more about or programs at http://www.spectrumfit.net/services/athletedevelopment.html
Be sure to check out what prior ADP participants and parents have said about or program clicking on the testimonials section.

You can also download a registration form to learn more about prices and times.

Be sure to let us know right away if you are interested in enrolling in our summer program. We have limited spots available, as we like to keep the program small to assure individualized attention.

Dedicated to your health!

Mike

p.s. Be sure to download our special report, "10 Things You Must Know to reduce injuries and optimize performance for young athletes" by clicking here .

Commitment

2009-05-22T09:34:00.000-07:00

Hello All,

Hope this finds you either just before a long, fun weekend or just coming back from a great Memorial Day weekend.

Given the purpose of Memorial Day – remembrance of the great heroes that served, or are serving, to protect the freedoms and ideals of America – I thought sharing a newsletter that our senior trainer Rob Herron wrote would be appropriate. Read on, and you’ll see the connection.

The Arthritis Foundation walk held last weekend. Spectrum was one of the sponsors, and Morgan helped raise a lot of money for the cause. My family and Morgan participated in the walk as well.....SEE PICTURES BELOW. Over $77,000 was raised and donations will continue to be excepted till December. Talk to Morgan if you want more information on donating!

Commitment

Commitment is the most important single factor in individual success. It ignites action; it pledges you to a certain purpose and code of conduct. It also means defining your beliefs and practicing them consistently.

In my research of commitment, I found that there are two fundamental conditions for commitment. The first is having a sound set of beliefs. There is an old saying that goes “ stand for something or you’ll fall for anything.” The second is adhering to those beliefs with your behavior, “ persistence with a purpose.”

Effectively demonstrating commitment to oneself is never easy. The truth is that demonstrating commitment is hard work. If you waver in your commitment it can be seen as no commitment at all. The only way to achieve commitment is through determination and persistence, and is most difficult and most readily proven during the toughest of times.

So what am I trying to say, what is the point? At Spectrum Fitness Consulting we are committed to providing the best services to our clients. We do this through our expertise, our never ending research, and our beliefs in health and fitness. What we ask for is not promises, only commitments. We understand that making this commitment to your health is a difficult one. It is not easy to do something that you think may cause you discomfort. It takes work and planning to eat correctly and exercise three to four times a week. Who has time to sleep 8 hours a day? Who has time to do all of this?

The answer is…YOU DO! And we are committed to helping show you how.

Mike does an incredible job at explaining the health risks of not exercising of not eating properly and poor sleep habits. If you read these articles you know all the statistics about the what, where, and how of health and fitness.

All we ask is that you make that initial commitment. Hold the line against the easy routine of compromise. If you can do this, paying the price that commitment commands has payoffs that by far exceed the cost. Commitment is a two-way street; you only get it if you are willing to give it. Our pledge to you is this: we are committed to you, we believe in you. Now get off your seat and commit to your health!

Rob

Well said Rob!

As a father of two, a highly educated fitness professional and fellowship trained physical therapist, hockey coach, fitness buff, and a member of the Army reserves, I think Rob knows a thing or two about commitment!

Dedicated to your health,

Mike

NORTH SHORE ARTHRITIS WALK 2009~~~~~SUNDAY MAY 17, 2009

Above right: Danielle, Mike, and The Girls. Above left: Walk Ambassadors: 7 year old Katie Blouin, 5 year old Emma Mini, and 65 year old Carolyn Brown. Below right: Over 400 walkers participated. Below Left: Spectrum Client, Sandy Nimblett visiting our table.

2009-05-13T14:52:00.000-07:00

Mid-back exercises: why technique is critical

We often hear about the best exercises for blasting out abs, shaping your glutes, or toning your arms. However, little attention is given to the mid-back, which is very unfortunate, seeing as these exercises can be pivotal in reducing low back, shoulder, and neck pain, not to mention physique, osteoporosis, and performance benefits.

That is, if you choose the right exercises, and if they are done correctly.

Our clients know that we are very particular in regards to exercise selection and technique, and recent research validates why this is so important, especially as it pertains to mid-low back exercises.

McGill, et al, in a recent study the Journal of Strength and Conditioning Research examined the muscle activation, spinal movements, and forces experienced during 3 mid back exercises. I find such studies very interesting, because most only focus only on how much the muscle is working, but ignore the stresses placed on the joint involved, which have tremendous implications on injury risks. This research is the exception.

The first exercise examined was the bent over row. The bent over row was found to have a high level of activation of spinal muscles, rendering high stability, but also high compressive forces upon the spine. There was a strong tendency to bend into spinal flexion, so cueing for proper form was critical to reduce spinal injury.

The second exercise was the 1 arm standing cable row. This had moderate activation of spinal muscles, with greater activation of muscles that produce and prevent rotation. Interestingly, although visually there appeared to be very little rotation occurring, motion analysis revealed that there was movement upwards of 70% of available rotation while performing this exercise. This highlights the importance to use strategies to counteract that rotation, and according to the researchers, to use very strong external cueing from a trainer to minimize excessive rotation when the goal is stabilization.

The final exercise investigated was the inverted row. Spectrum clients know this exercise well. This exercise was found to have high level of activation of back muscles, and very low levels of spinal compressive forces. However, hyperextension was a noted compensation that occurred. Given that low compressive loads have been found to cause damage in hyperextension, the authors again noted the importance of exquisite attention to technique to assure proper spine position.

Interestingly, they performed the inverted row with the knees bent, but the hips in extension. Doing so causes tension on the hip flexors which tends to pull the spine into hyperextension, counteracting the abdominal muscles. This is not a problem if you are vigilant about spinal position, but for those who have tight hip flexors and weak abdominals (i.e. 90% of the population), this may be a big problem.

At Spectrum Fitness, our solution has been to have clients perform inverted rows with their knees in extension, reducing tension on the hip flexors (rectus femoris), yet actually increasing the challenge placed of the mid back muscles.

So, if you don’t have back problems, and want maximal activation of the mid back muscles, the inverted row may be an option for you. If you want to challenge the rotational muscles of the spine, and have very good instruction on proper technique, perhaps the 1 arm row may be a good option. However almost anyone would benefit from the inverted row, given the high muscle activation and minimal spinal muscle stress incurred.

Hopefully, you have a better understanding of the rational behind exercise selection for mid back exercises, and an appreciation for the importance for proper technique. In honor of my quest to get rid of weak and neglected mid back muscles, go hit the rows and your mid back will thank you!

Dedicated to your health,

Mike

P.S. Want to be sure you are doing the right exercises for you, correctly? Click here for a free consultation.

2009-05-01T11:48:00.000-07:00

I wanted to share an update on April's client of the month, Kevin Jessen. You may recall that Kevin was a client of the month last year as well (no rule against winning the award multiple times!). Kevin has made some absolutely amazing changes in the past, losing nearly 40 pounds of fat and gaining 20 pounds of muscle!

Here is what everyone needs to know about Kevin’s story: Kevin was nearly 300 lbs, and could barely walk on account of severe arthritis when he began. No matter what he battled, 3 hours a week. Yes, only 3 hours a week! The key is that he never missed a work out.

But that was before. Not satisfied, and still not having achieved optimal health, Kevin didn’t stop. At the beginning of April, something clicked: Kevin knew that the work he spent to get in the amazing results he had achieved in the pastwould not be the same work he needed to get to the next level. Work outs were going great, but his nutrition could be better. We looked at his food log, made some suggestions, and Kevin went after it.

Kevin was re-assed three weeks later, and he had lost 12 pounds of fat! All the while, his workouts remained intense, yet still limited to 3 hours per week. Since starting his training with us one year ago, Kevin has now lost 50 pounds of fat, reducing his body fat from 35% to 17%! Take a look at him now:

By the way, Kevin works out 3 times a week, and recently has added 1-2 extra intervals a week on his own. Not bad for a 3-4 hour a week investment, huh?

What also makes Kevin a repeat client of the month is how he encourages and inspires all the clients he comes in contact with – Kevin epitomizes why success is contagious.

Congratulations Kevin! Keep it up!

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Mike

10 Reasons Why Fitness Programs Fail

2009-02-05T07:25:00.000-08:00

Why Fitness Programs Fail

Funny how a treadmill serves as the best metaphor for what so many people experience in their health and fitness pursuits; pushing to go forward, but really going nowhere.

It was fitting that the otherday was Ground Hog Day, which conjures up memories of Bill Murray in the movie named for the holiday. Murray’s character wakes up everyday, realizing that he is experiencing the same events, day after day, like some sort of a metaphysical treadmill.

This reminds me of the common plight, repeated year after year around this time, for those seeking improved health and fitness. Research tells us that 90% of people will have given up on their fitness resolutions by this time. And research continues to tell us that the state of the U.S. health is plummeting. Most of us don’t need the research to tell us this –we see it all around us.

This may seem like a melancholy tune I’m humming, but I hope it rather serves as a blaring alarm to WAKE UP! Have you truly changed your eating habits? Are you consistently following a proper exercise routine? Have you addressed your lifestyle to manage stress and get proper sleep? Have you consistently measured your progress or held yourself accountable to your health and fitness goals?

The worst thing I can imagine is you failing to realize how you can employ readily available and effective strategies that have profound effects on the quality of your life.

And the worst thing I could do it sit quiet. Knowing I have expertise in the very solution proven to optimize health and have the most profound impact on preventing numerous diseases that afflict too many of us. Having seen its power first hand, yet fail to share is just wrong.

Whether you are a client of mine, or attended my seminar last week, you have heard me share the reasons why many fitness routines fail. If you are someone who has simply been reading my newsletters, this may be new information for you. But for all of us, whether we are loyal fitness enthusiasts, or struggling through what seems to be the “fitness failure ground hog day,” we all need to be aware of why fitness programs fail.

Because what I am about to share is the only thing that separates you from a successful pursuit towards improve fitness and becoming yet another fitness failure statistic.

So here are the top reasons why fitness programs fail:

Time: Almost everyone’s sites this as the main reason for failure to commit to an exercise program. The issue is not that people don’t have enough time. Rather, they are misinformed about how much time they really need to get healthy and fit. They are told to exercise 60 minutes a day, 5-6 times a week. But research shows you can get fit with much less time. The key is to get the right program that gets better results in less time.

Not taking care of injuries: It is hard to exercise when you have painful knees, a bad back, or a shoulder that screams with most movements. I know, because I’ve endured and/or treated almost every orthopedic condition you can think of. However, I have designed routines for myself or others managing broken bones, inability to weight-bear on limbs, severe pain, torn tendons and ligaments, amputations–the list goes on and on –and allowed them to exercise without pain. More importantly, we know how to spot risk factors that can cause or lead to injuries and pain before they happen. That is true prevention.

Incomplete program: Some falsely believe they can focus only on nutrition, or just cardio, or exclusively weight training as a means of achieving optimal health. Not so. Research and experience convincingly shows that a comprehensive routine, involving proper nutrition, resistance training, energy system training, and corrective exercise is essential for optimal results.

The Wrong Program. Many people may have the right components, but are doing the wrong program. The program that is appropriate for a young bodybuilder is nowhere near appropriate for a 40 something mother of 3 with a bad knee trying to lose 20 pounds.

No Assessment. Very few people take the time to assess their current status. This helps determine which program is appropriate, present injuries, and provide a baseline to measure progress. Also, it helps with establishing goals, which has been proven to be a key step in guaranteeing success.

No coaching: coaching is pivotal to assure that you are learning and performing the exercise program correctly. It also is key in providing support and essential knowledge to empower you to tackle fitness and health goals. A coach helps bring everything together to assure you on the path to success.

No Accountability: This is a crucial mistake. Not measuring your progress and holding yourself responsible for attaining a goal is guarantee that you will fail. This is a scary process – and reporting to someone else is the only true method to ensure accountability.

False Expectations: many people harbor delusions of losing all their body fat in 30 days, often perpetuated by some unethical marketing hype. Disillusioned when they don’t live up to the false hype, they give up and resign to failure. A true professional knows how to give you appropriate time frame to reach your goals.

Insanity: As Einstein defines it, doing the same thing over and over, expecting a different result. We need to change our program variable frequently, as the body will adapt if the same routine is repeated too long, and cease to progress.

Inadequate Recovery: No matter how hard you exercise and how well you eat, failing to sleep and manage stress will sabotage your health and fitness goals. Yet we often never consider this factor, and assume we weren’t working hard enough.

Right now, no matter where you are in your fitness journey, it is time to hold up the mirror, and see whether you are guilty of any of these mistakes.

And no matter how many of these mistakes you may be guilty of, you can decide right now that you are going to stop making these mistakes.

I know my biggest mistake is not getting enough sleep. But I’ve made commitments to change that (let’s just hope my kids cooperate)!

Be honest with yourself, and make steps to address these steps.

Booking a free consultation is the best way to find out how to guarantee you will succeed with your fitness goals. Go to http://www.spectrumfit.net/freeconsultation.html to reserve an appointment. We have only limited openings this month, as many people who attended the charity seminar are redeeming their gift certificates, so be sure to act now.

If you aren’t ready for a consultation, learning our proven methods at our monthly seminars is another great way to get started. Beginning next Tuesday, we will hold monthly seminars covering new, in-depth topics to tell you exactly how to improve your health and fitness. Go to http://www.spectrumfit.net/services/fitnessseminars.html to learn more and register.

Here’s to being one of the 10% who has not quit on their fitness and health commitments!

Mike Stare

Neutral spine - pelvic tilt

2008-12-12T07:10:00.000-08:00

Neutral spine analogy

2008-12-12T05:44:00.000-08:00

What I learned from the Patriots and my clients

2008-12-02T10:48:00.000-08:00

I hope you all had a great Thanksgiving. Mine was a blast. The kids did great with the travels to Chicago. Bella dazzled everyone with her charm and her self-taught ballet moves and everyone vied for a chance to hold Maddy. I got some much needed rest, but poor Danielle was sick most of the time.

My vacation ended with a great lesson from an unlikely source that I want to share with you: A lesson that will have a strong impact on your health pursuits.

When I returned from Chicago, my neighbor greeted me with a great surprise. He had scored some good seats to the Patriots game last Sunday, and myself and a few other guys from the neighborhood were invited. I was psyched!

I am a huge football fan. However, I’d never been to a Pats game. I’ve never really pursued tickets in the past because I really like watching football on TV. It is convenient and comfortable. But more importantly, you can see every detail on the field, watch instant reply, and not miss a whole series because you were waiting 20 minutes to get to the bathroom.

Nonetheless, it was my first chance to see the Pats live, and I was excited to hang out with the guys all day. Sure, the weather was awful, but I was prepared. I got bundled up like the kid from a Christmas Story! We had the tent and grill going at the tailgate, and everything was great!

I was really beginning to get fired up for this game. Having not seen a live game for years, I had forgotten the excitement of the whole spectacle.

But then it hit me. After trekking a couple of miles from our parking area, we finally descended on the Mecca of New England football, Gillette Stadium. As throngs of people entered the stadium, the energy was palpable. It wasn’t the beauty of the stadium, but it was the comradery of the fans, thousands of people braving the elements to see the Pats.

I swear by the time I arrived at my seat, I was ready to rush the filed tackle somebody! Heck, I had so many layers I wouldn’t even need pads! And I’m pretty convinced I can outplay Delta O’Neil!

Sure, the Pats laid an egg and proceeded to stink up the joint, but that wasn’t what struck me about my Patriots game experience.

What struck me was the power of the comradery. The influence of being surrounded by, enthusiastic, passionate fans. Even though I was standing in 33 degree weather being pelted by rain and sleet for almost 8 hours, the excitement of the event made me oblivious to the discomfort.

This lesson was hammered home again yesterday. I went to the studio and reviewed some video of our athletes from our Athlete Development Program. Check out these videos featuring Daniel

Daniel is a great kid, and an amazing athlete. He is at least a 6-12” shorter than most kids his age (something I could relate to when I was his age). Yet, he may be one of the best athletes we’ve worked with, and is a force in the weight room. The video provides a glimpse of the byproduct of his hard work (sure, need needs to make some foot ware changes, and shore up technique a bit, but very impressive still!). And just a few months ago Daniel was recovering from surgery for a medical problem!

Then, the superwomen descended upon the clinic for their 6pm group work out. These girls come here after work and BRING IT! As I packed up to go to the gym, they were at the end of their workout with Tom, in the midst of the dreaded interval training. And there was no quit in site for Kathy, Donna, or Celine.

So the lesson sunk in, and hopefully it will do the same with you. Energy is contagious. Being around people who are enthusiastic, working hard, or persevering through a struggle is one of the most motivating forces. The culture of excitement, encouragement, and support is invaluable, and can only be appreciated through experience.

That is exactly what is cultivated here at the Spectrum Fitness Consulting studio. Our group programs, whether it be Our Athlete Development Program, or our adult small group programs are exactly what you need to experience the power that a group provides.

Our groups are small enough to facilitate individualized attention and instruction, yet just big enough to create the energy, motivation, and accountability to drive you towards success. Combine this with our expert instruction, and you can’t help but succeed.

If you have ever struggled with motivation, the group training format at Spectrum is your answer. Give us a call at 978-927-2065, or go to www.spectrumfit.net/freeconsultation.html to sign up for a free health and fitness consultation to see if this is right for you.

Getting fit and staying in shape is a battle. The images of Daniel hammering out 1 leg squats like a machine and the trio of Kathy, Celine, and Donna churning out double digit rounds of intervals after weight training keeps be focused during my workouts – and I’m a seasoned gym rat!

You need every bit of help, and the group dynamic gives you the ammo you need for the battle.

You owe it to yourself to at least give us a call, or sign up for a free consultation at www.spectrumfit.net/freeconsultation.html to learn more. Whether you are an experienced trainee with Spectrum, or haven’t seen a gym in decades, there’s a place for you in Spectrum’s group training programs.

Here’s to your dedication to get fit, and stay healthy!

Mike

p.s. Things are going to be crazy busy in a few weeks with the new years fitness rush, so it is best to act NOW! Go to www.spectrumfit.net/freeconsultation.html to find out about group training.
p.s.s. Do you know someone who would like to receive our newsletters? Send them to www.spectrumfit.net/newsletter.html to sign up. Be sure to update your information right away so you can receive our new print newsletter.