One of my favorite traditions when I was a boy was spending time with my dad in our local Hallmark card store on his birthday. I can vividly remember between the ages of 10-15 years old going to the Hallmark store and reading every birthday card made for dads. Because I didn’t have money to buy the cards, we would just read them together and pick out ones that made us laugh. My memories of those 15 or 20 minutes we spent together in the card store each year still fill me with love and gratitude.

My dad died of a heart attack when I was 20 years old, and he has been gone for almost 20 years now (Feb 19, 1992), but I still think about that birthday tradition. Dad’s birthday would have been a few days ago (Feb 6^th), so earlier this week, I drove to the local card shop and spent about 20 minutes just perusing through the “Dad Birthday” cards. Just like WE used to do. Twenty minutes of smiling, laughing, and remembering.

It’s been way too long since I’ve “re-enacted” the tradition I once shared with my dad. It felt great, and it got me thinking that sometimes the simplest traditions are the most meaningful. Card “shopping” with my dad didn’t cost a dime, but it was a great celebration of his birthday. We shared TIME together. And it became our tradition.

TIME. The most precious commodity each of us has to share with another. How is it that we get a fresh supply of it everyday, yet we never seem to have enough? I know what you’re thinking: “I’m always so busy.” Heck, I’m right there with you. But not earlier this week. Not on Feb 6, 2012. I put a lid on the “crazy busy” of my typical day and took a trip to the card store in honor of my dad and our birthday tradition from so many years ago.

Sometimes we get so caught up in all that we have to do. Our list seems to go forever, but with all the hustle and bustle of work and family life, we really are at risk for “missing the forest for the trees.” We have great intentions to spend quality time with loved ones. We dream about family vacations, romantic getaways, total relaxation, mellow-yellow time… Call it what you will – but does it happen enough? Are you making memories? Are you creating traditions?

My friend, nothing is as valuable as the gift of your TIME.

Later that night, after my trip to the card store, I broke open a folder of many of my dad’s old hand-written letters he wrote to me when I was in college. Can you imagine… I received a letter from my dad EVERY SINGLE DAY while I was at William & Mary. I sat down and read the final ones before he passed away.  Twenty-years later, they still IMPACT me strongly.

So here’s my message for you: Don’t wait for a birthday or a holiday to start an awesome tradition with someone you love. Ask yourself, “What can I do to create a tradition that will IMPACT someone I love today… and maybe for generations?

• Hand-write a letter to your spouse or your child.
• Write a love-letter to that special someone… just like you used to do.
• Start calling or texting once a day just to say hi or I love you.
• Surprise an older parent with an entire day of your time. Offer to do anything they need or want: cooking, cleaning, gardening, home repairs, lunch and a movie, a walk on the beach, shopping, etc.
• Book a vacation – anywhere, any length, anytime.
• Videotape an interview-style gratitude journal at your next family gathering. Upload it to YouTube with an “unlisted” video link just for family and friends.
• Call your best friend and play hooky for a day.
• Go to baseball Spring Training in Arizona or Florida.
• Interview a grandparent or older parent and take notes. Show your interest in their early memories and beloved stories.
• Pay the day rate at the nicest hotel in your town, get in a great workout, and lounge around the pool and spa for a whole day.
• Start a game night or movie night tradition in your home.
• Stop wondering if you would enjoy camping, and find out. Borrow equipment for your first outing and have an adventure.
• Really get crazy and pick a night when “Kids Make the Rules.” Be ready for ice cream for dinner and sleeping in a tent in the backyard or family room…
• Videotape each member of your family telling a bedtime story or recalling their favorite memory.
• Plan a regular mother/son or father/daughter outing. Reverse it up next time.
• Go online to one of the photo sites (shutterfly.com, costcophotocenter.com, etc.) and create a “Why I Love You” or “I Think You’re Awesome” photo book for someone special.
• And of course, visit your local card store on special occasions… just like my dad and me.

Traditions are what memories are built upon. They don’t have to cost any money at all, but they do require some thoughtfulness, effort and dedication. It’s all about TIME, our most precious resource. No matter if you can share 20 minutes, 20 hours, or 20 years, spend time with a loved one and start a new tradition. Get busy making memories that will keep you smiling, laughing, and remembering. They will fill you with love and gratitude. Two of my favorite things.

Peace and love,

Todd

If you have a question that you would like to ask, please visit one of the links above and share your question.  I will do my best to get to them!

Here are 3 of your questions from my Facebook LIKE Page:

Q. Bobby wanted to know: What recovery methods do you use with your athletes that creates IMPACT when they return to training or competition?

A. Great question Bobby.  Recovery is the name of the game.  Some of the critical “basic” aspects of recovery that we can’t overlook are sleep and nutrition.  These 2 things are MUSTS if you really want to maximize your recovery.  Other important recovery protocols include foam rolling, stretching, yoga, massage therapy/bodywork, supplementation (glutamine, branch-chain amino acids, Vitamin B’s, and fish oils).  You can find out my specific protocol in my book, The IMPACT! Body Plan.

Q. Gregg from New Jersey asked: Hey Todd, I play QB and I have golfers elbow from throwing too much. Do you have any recommendations on how to make my arm stronger and to not have to worry about getting this injury again?

A. Gregg, as a quarterback or pitcher, you really need to make sure you are doing several things.  First off, make sure you are training the back-side to front-side in a 2:1 fashion.  Additionally, include all your sport cord/light dumbbell work to build the joint integrity of your shoulders (ie. external rotations, Travoltas/hitch-hikers, scarecrows, etc.).  Lastly, you want to make sure you are emphasizing feet to fingertip strength work.  Legs, hips, and core all play a critical role in quarterbacking.  “Arm strength” is a misnomer as this really comes from the translation of your entire body working together.

Monitor volume, get some soft-tissue treatment and be sure to see a medical professional if the pain continues to persist.

Q. Jennifer want to know my one tip for helping clients to “get their mind right?”

A. Jennifer, I like this question so much I will give you more than one tip.  Take quiet time every morning (at least 10 minutes) to pray, meditate, journal, or workout.  This is crucial.  Additional tips:  read inspirational books, surround yourself with positive people, remove energy vampires from your life, make sure you EAT right and always TRAIN hard and LIVE INSPIRED.

Here are 3 questions I received via Twitter: (www.Twitter.com/ToddDurkin)

Q. @ben_macmillan wanted to know, the 1 thing that I do or have that sets me apart from many other trainers?

A:  Ben, I have a mindset of Ready…FIRE…aim, instead of “Ready, aim, fire”.  I have never been afraid of taking action and I never let FEAR paralyze me.  To me, fear is a motivating force to take ACTION and serve as a temperature gauge if I’m playing in the right stratosphere.  Mindset my friends, mindset.  It is always critical to have your mind right!

Q. @Gabreezy10 asked, Do you have a set of exercises you particularly like to put your quarterbacks through?

A:  Yes.  See my book, The IMPACT! Body Plan as it truly is what I do.

Q. @tallsox20 wanted to hear my TOP 5 exercises for baseball players?

A:  Kevin, check out my answer to the quarterback question above.  But if I had to list out “only” 5:

1.  Plank to Pushups

2.  TRX High Rows, Scarecrows, I’s, Y’s, & T’s

3.  Bucket Tosses (with Jam Balls)

4.  Super Band Lateral Band Walks, Upright Rows, Band Splitter Combinations

5.  Rice Bucket Drills for Grip Strength

Woops. That’s more than 5.  Always AND THEN SOME brother!

CLICK HERE to check out last months IMPACT Question corner

“Mental toughness!!” the overweight, out of shape, red faced, coach screamed as his team did their umpteenth set of “gassers” at a 10k pace.  He nodded and smirked knowingly at his coaching staff who was fervently echoing his sentiments.   They had succeeded that day.  The athletes were doing what the coaching staff told them to do to avoid punishment.  What mental warriors!

The term “mental toughness” as it is used in our current athletic model irks me.  This terribly misinterpreted but popular coaching vernacular is apparently defined as “complying by the coach’s demands under his/her supervision as an alternative to further punishment”.   How does that make you mentally tough?  If I don’t drive 85 when I see a cop parked on the side of the freeway, is that mental toughness?

This flawed concept is often embraced by coaches as the underlying foundation of their practice and game culture, then they get frustrated when athletes don’t make the right critical decisions at the moment of truth both on and off the field.  Instilling true mental toughness in athletes of all ages comes from creating a culture of expectation, preparation, and empowerment giving way to self efficacy and accountability when it counts.

Here are some other practical suggestions to help foster an ability for athletes to rise to the occasion and apply effective, critical decisions both on and off the field.

1. Expectation: Have a clear expectation of performance, commitment, and intensity.  As a coaching staff, make this clear both objectively and subjectively.  The athletes will mirror the coach’s level of preparation, intensity, and passion.  Display high levels of all three.
2. As in any mentor/mentee situation, athletes absorb everything a coach does and says.  They adjust their practice and game behavior accordingly. If a coach is late, unprepared, sloppy, or disconnected, the athletes will behave the same way.  If you want a “sense of urgency” in games, create it in practice.
3. Preparation: When preparing for a practice, great coaches figure out new ways to challenge their athletes every day.  They don’t rely on the same monotonous drills they have done relentlessly for years.  Athletes are challenged with a variety of situations in game play; they should be in practice as well.

The late fabled basketball coach, John Wooden would change drills every 5 minutes to keep his athletes stimulated and striving to get better.  If he saw a particular drill wasn’t getting the outcome he wanted, he would modify drill parameters to get results.

If a drill doesn’t go great, it’s probably not the athletes’ fault. The nature of the drills in the practice culture should create intensity without the coach having to prod for it.

1. Empowerment: If a coaching staff has expectations that are only met by direct intervention or fear of repercussion, it is not an effective program.  When athletes buy into the culture and take accountability for expectations as a team, true mental toughness is achieved.

Chose team leaders or captains that understand and embody the unwavering expectations of the program.  Share the responsibility of creating an optimal practice environment with them.  Meet with them.  Listen to them.  Work together with your team towards the same goal.  It’s very different when coach shares praise, disappointment, concerns, or other observations, and when a respected teammate does.

Empowering your team creates a tremendous level of self efficacy as well.  Athletes grow to embrace the culture, not merely be prisoners of the coach’s expectations.  This affects behavior in every aspect of their life.

For further insight as to how to create this environment, I highly suggest reading “When the Game Stands Tall” about the Delasalle High School Football program in Concord, CA.  This legendary program has posted a 151 game winning streak spanning many years.  Furthermore, they have a graduation rate (and college enrollment ) of 99%.   The foundations of their program are based on individual accountability as the players are in charge of many things like team rules, discipline, and individual expectations.  It’s phenomenal insight into a fabled sports program.  True mental toughness.

As you can see, the key to creating the toughness “x” factor comes down to the culture a coach creates, not the words he or she screams occasionally.  An expectation for “performance under duress” starts with the coach, his/her staff, and the practice/game culture they create.

Audit your practice environment.  What could you do to make things better, creating true mental toughness on the field, and in life?

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10, is a world renowned human performance specialist, motivational speaker, author, and educator. In his 14 year career, Brett has accrued more than 20,000 hours of training with youth, athletes, executives, and every day people. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and personal correspondence. For a copy of his new e-book and exercise program “The Underground Workout Manual- Exercise and Fat Loss in the Real World” visit www.undergroundworkoutmanual.com. To contact Brett, send correspondence to brett@fitnessquest10.com.

By Janet Bertrand ACE

Every day we are faced with choices. We make those choices and build our lives based on a pattern of decisions, one after the next. Those choices dictate how we live our lives, how our bodies feel, and what quality of life we will have in the future. Woody Allen said it best, “No one gets out of this world alive” and although that is true, the quality of our lives is important and something we need to invest in as soon as possible.

Choosing to exercise, practice good nutrition, and cultivate positive relationships are the three pillars of that investment. Going to the gym is not a luxury; it is investing in the future you, in the body that you will end up in later in life. It all comes down to choices that build upon themselves over time, and how we can make positive choices that will affect us for years to come. In the first of a three part series on the pillars of wellness as we age this article will focus on movement and exercise.

Recently some researchers from MIT developed a suit called AGNES, which stands for Age Gain Now Empathy System. It was designed by researchers at MIT’s age lab to emulate what it feels like to be 75 years old with arthritis and diabetes. This suit was created to make the wearer just as uncomfortable as an elderly person who has spent a lifetime eating poorly and doing very little exercise. The main purpose of this suit is to help retail, car, and clothing companies understand the limitations of an older consumer.
This is not a pretty picture of aging. A helmet with straps attached to it compresses to the spine, and more straps attached to the shoes decrease hamstring flexibility, shortening the wearer’s gait. Special shoes create a feeling of imbalance. The suit also has braces on the knees and elbows that limit joint mobility. Gloves give the illusion of decreased strength and mobility in the hands and wrists. Ear plugs make it difficult to hear high pitched sounds and soft tones. Joseph Coughlin, director of MIT’s Age Lab, says “There are three words associated with wearing AGNES- Fatigue, friction and frustration.”

Although the original intent of the suit was to research the way elderly people feel, move and experience life on a daily basis, other benefits have come from wearing the suit. Some of the younger people that have come into contact with AGNES have started thinking differently about their own future and how their own lifestyle will play a part in how they end up later in life. It is hard to imagine ourselves at 75 or 80 years old, hard to understand how it feels to have limited mobility and fatigue. By wearing AGNES young researchers have had a chance to experience life another way and still have time to do something about it.

When it comes to a higher quality of life, the word to start with is mobility. The more you move your body, everyday, throughout the day, the better your body will not only look and feel but also how it ages. In fact when it comes right down to it, how much you move is even more important than what you eat, although diet is right on the heels of mobility and will be the focus of part 2 of this 3 part series.
When looking at movement and how it affects the body we also see an increase in blood flow to the brain which increases oxygen and nutrients in the brain. This in turn leads to better awareness and mental stability. After studying the effects of daily exercise on monkeys, Judy Cameron, a neuroscientist at the Oregon Health and Science University, found that the monkeys showed more alertness and were better engaged in cognitive tests. In addition the monkeys that were active learned at an accelerated rate and were more productive. Overall their findings supported the argument that with exercise we see an increase in mental alertness, in increase in productivity and more engaged activity in everyday life.

If you are not already exercising on a daily (that’s right I said daily!) basis, you need to get moving, NOW! It is time to start thinking about exercise as not just ascetic, but an investment in your health. The American Heart association suggests 45 minutes to an hour of exercise EVERY DAY. This can be in the form of walking, riding a bike, hiking, running, lifting weights, yoga, or anything else that gets your heart rate up and gets some sweat going. It does not need to be a hard workout every time, maybe some recovery work focusing on joint integrity or joint mobility. Yoga provides a great balance of cardiovascular, flexibility, and strength benefits. Cycling is great, whether it is stationary or mobile, reducing impact on joints but still providing the muscular and cardiovascular challenge needed for health benefits. Start with three days a week, making sure at least one day is focused on weight baring exercises. Then add a day every other week until you make exercise as basic and essential as brushing your teeth. Would you go one day without brushing your teeth? What would happen if you went a week without brushing? Now what do you think happens to your body when you don’t exercise? Start thinking in these terms and you will make exercise and mobility a habit you don’t want to break!

In the end AGNES is a badly behaved lady who didn’t eat well or exercise much if at all. Coughlin reminds us all, “AGNES is not the destiny of everybody.”

Janet Bertrand
Personal Trainer, Fitness Quest 10
ACE

Janet Bertrand, a personal fitness trainer, started her love of fitness while still in high school. After starting her family and increasing her own personal knowledge of health and fitness, a passion to help other people became a natural next step toward a career. While attending San Diego State University for their personal trainer course, she met instructors familiar with Fitness Quest 10 and their phenomenal reputation. She began her internship at FQ10 in 2003, after receiving her Personal Fitness Trainer Certificate from SDSU and PFT Certification from American Council of Exercise (ACE).

Janet started training with a passion to share her enthusiasm about exercise. She feels inspired by working with people who are interested in making fitness and clean living an integral part of their lives.

In her spare time, she enjoys running, spinning, lifting and being a Mom to her four kids. Since 2004, Janet has worked with a diverse array of clients at FQ10 and feels truly blessed to be a part of such an amazing team of fitness professionals. Janet understands the demands of today’s busy schedules but thrives on encouraging people to reach their fitness goals in ways that work with their own individual schedules and goals.

Janet believes the power to reach your goals is already inside you. Everyday is a new opportunity to embrace change and challenge yourself. Her clients often hear a motto she came up with long ago, “Earn your shower!”

by Pat Jak, BS, CPT, USAC II, USAC Power Based Training Coach

This is detailed and I don’t want you to just skim over the intro because these tips can help you improve your metabolism, change your life, improve your health, and increase your performance… just by eating the right foods.
The highlights:

-          Current dietary guidelines are keeping us fat

-          The best thing you can do is avoid sugar and keep insulin low

-          Carbohydrates and sugar promote fat storage

-          Fat is okay and boosts metabolism

-          You do not need whole grains

-          You do not need sports drinks, bars, gels, or supplements to train better

-          Eat real food

All our lives we have been told what to eat by our parents, teachers, doctors, health insurance companies, coaches, and yes even the government and the First Lady. The U.S. Department of Agriculture and the U.S. Department of Health and Human Services even have a 112-page “pamphlet” on food, the “Dietary Guidelines for Americans 2010.” No wonder our nation is getting more obese each year. Who has time to read 112 pages on dietary recommendations? To save you time, here is what they recommend: consume fruits, vegetables, whole grains, fat-free and low-fat dairy, and quality protein sources, while avoiding sodium and solid fats.

How much of these foods should we be consuming? Well the new initiative ChooseMyPlate.gov suggests that roughly 25% of your plate should be vegetables, 25% should be fruits, 25% should be whole grains, and 25% should be protein. Sounds basic, right?

But what if I said this diet is no different than the recommendations we have had for decades, yet we continue to become a fatter nation and healthcare costs are skyrocketing? What if I said this recommended diet will do nothing for your metabolism other than make you more inefficient in life and sport? What if I said this diet will actually raise blood sugar and create a cascade of events that put you at risk for any number of diseases from diabetes to heart disease? And what if I said it was all because these recommendations are incorrect, misleading, incomplete, and backward?

Scientific Danger

In most cases the scientific evidence to support these recommendations are just not there because we cannot assume CAUSE based on a CORRELATION. For instance, in Ancel Keys’ famous Seven Countries Study, he claimed a CORRELATION between consuming fat and cholesterol, and heart disease. As a result, we rallied against fat and created our current fat-free mentality. However, in subsequent studies it has never been proven that cholesterol is a CAUSE of heart disease. Therefore, we cannot assume fat is evil.

Likewise an observation made by Denis Burkitt in his 1979 book “Don’t forget fibre in your diet: to help avoid many of our commonest diseases” led us to believe that African tribes were cancer free because they ate diets high in fiber. But there was no follow up controlled study and an observation does not a study make. Therefore, we cannot assume that fiber is necessary to beat cancer.

Relying on observations to assume cause is dangerous and misleading. To give an example that may be easier to follow, it is like saying our nation is getting fatter because the Cleveland Browns came back to the NFL in 1999. Well, since 1999 the obesity rates have increased and that is the same year the Cleveland Browns came back to the NFL. Well, therefore they must be related. That is obviously absurd. But that is what happens when we base nutritional guidelines on a hunch and observation that was never rigorously tested through controls and pure level one science.

What We Do Know

There is a danger in relying on observations to create our nutritional guidelines. So without the science backing these claims what are we to do? According to Peter Attia, MD, we “need to look at the best empirical evidence that exists and that is mechanistic.” Meaning, we must first understand how our body works.

Sugar and Metabolism

To keep things simple we eat three main food sources or macronutrients — carbohydrates, fats, and proteins — and should get a good balance or portion of these each day. Proteins do not contribute very much to energy metabolism, many people cannot tolerate protein in large quantities and it does not make up a large percentage of our daily diet. So for the purpose of this primer, I will not go into very much detail on proteins here. Remember we want to use our food to become metabolically efficient and to improve our ability to sustain energy for long periods of time and increase our capacity for oxygen.

When we eat carbohydrates, our body quickly breaks them down into glucose or sugar and absorbs it into the blood. And when glucose or sugar is present in our blood, the pancreas  releases the hormone insulin. Now, when it comes to sugar, there has been a campaign against heavily refined and processed sugars such as high fructose corn syrup. Many individuals quickly claim they avoid it and then proudly exclaim that “real sugar” is better. Guess what? It’s the same thing and has the same insulin effect on your body. Which is a better bullet to put in your brain, one from a Colt, or one from a Smith & Wesson?

This can be a problem because insulin promotes fat storage. It basically keeps us from getting at our fat cells: our already stored energy (Sapolsky, 1994).

Unfortunately, our vitamin absorption also depends on the sugar-insulin mechanism. If you get more sugar you need more vitamin B and C because insulin inhibits absorption (Taubes, 2010).

On top of this, the more sugar present, the more insulin is released. The more it is released, the more the body fights against it. This is insulin resistance, which often leads to what we more commonly know as Diabetes and Metabolic Syndrome. Creating a host of other issues, insulin resistance deprives the brain of energy and makes you fatter (Sapolsky, 1994). And Taubes (2010) found that insulin resistance has even been shown by researchers at the Salk Institute to be related to Alzheimer’s disease.

Unfortunately, we are in a catch-22. Because the medical community and government continues to rely on flawed research based on correlation and observations, we are consistently told that fat is bad for us. As a result we rely on carbohydrates for energy. In fact, we are recommended to get 65-75% of our diet from carbohydrates.

Beyond just basic health, these recommendations also impact our exercise, fitness, and performance. When we eat high carbohydrate diets we increase our reliance on carbohydrate oxidation and reduce our ability to oxidize fat. We cause our bodies to be metabolically inefficient. Essentially, it doesn’t matter if you work out with low intensity or high intensity, if you eat high amounts of carbohydrates, you train your body to not burn fat (Seebohar, 2009).

“We have demonized fat. And because it is impossible to eat less fat and less sugar as we have been recommended, essentially anything saying ‘low fat’ is simply another way of saying ‘high sugar,’” says Attia. This means by following guidelines, we reduce our fat intake and rely on the very fuel that makes us fat, sick, and metabolically inefficient: sugar.

There is a silver lining, however. That is, if we flip this logic, we make massive changes to our metabolism. In studies conducted by Volek, Quann, and Forsythe (2010), they found that when carbohydrates were restricted, the body was forced to become more efficient at utilizing fat. Basically, low-carbohydrate diets help fat loss better than low-fat diets.

Bottom line calculations:

SUGAR = INSULIN = FAT STORAGE

While…

FAT = LONG LASTING ENERGY = METABOLIC EFFICIENCY

Okay I know About Sugar and Sweets, but Fruit is okay, Right?

The USDA recommends we eat fruits, which on the surface are okay. Again, keeping things simple, fruit contains high quantities of fructose which can lead to insulin resistance (Perez-Pozo, Nakagawa, Sanchez-Lozada, Johnson, Lillo, 2010). In addition, fructose is metabolized exclusively in the liver, which turns as much of it as possible into fat. So we cannot eat as much fructose as we want therefore cannot eat as much fruit as we want (Coello, Cabrera de Leon, Perez, Alamo, Fernandez, Gonzalez, Yanes, Hernandez, Diaz, and Aguirre-Jaime, 2010).

How Fiber Can Help Make Fruit Healthier

Fiber has been found to slow the release of insulin and avoid large spikes. Dietary fiber recommendations are 28g/day for adult women and 36 g/day for adult men (Anderson, Baird, Davis Jr., Ferreri, Knudtson, Koryam, Waters, and Williams, 2009).

Now, according to the USDA, we need to get our fiber from whole grains. However, this is not necessary and doesn’t provide near the nutrients you could get from fruits and vegetables. Just using myself as a case study, I eat 2 servings of fruits and 5 servings of vegetables every day and get over 40 grams of fiber – exceeding the recommended daily amount – all without any whole grains.

When thinking about fruits and vegetables (the biggest sources of carbohydrates) consider the amount of fiber it has in relation to sugar. This can all be found on several online calorie counters and nutritional Web sites such as http://www.calorieking.com

Consider the fruits below:

Blueberries – 1 cup = 14.7g sugar, 3.6g fiber

Strawberries – 1 cup = 6.7g sugar, 2.9g fiber

Raspberries – 1 cup = 5.4g sugar, 8g fiber

Blackberries – 1 cup = 7g sugar, 7.6g fiber

Regardless of the folks touting blueberries as a superfood, blackberries and raspberries are the much better choice to keep insulin from spiking because of lower sugar and higher fiber content.

What Can I Do to Fuel My Metabolism?

Balance your daily macronutrients to favor a mix of healthy carbohydrate, fat, and protein at every feeding. Never eat just one macronutrient at a meal. This impacts insulin and results in fat storage and metabolic inefficiency (Seebohar, 2009).

Get more vegetables than fruits and get small amounts of nuts, nut butters, and seeds. Keep vegetables low in sugar and eliminate fruit juices and desserts (Volek, Quann, and Forsythe, 2010).

Minimize whole grains such as breads, grains, pastas and cereals as much as possible (Seebohar, 2009). This benefits metabolic efficiency. Besides, we are also recommended to eat less processed foods. Whole grains, while considered “whole and more natural” are still some of the more processed foods you can find.

Avoid anything canned, juiced, or fried.

Avoid sports nutrition products, which are mostly sugar. This includes drinks, gels, bars, and chews. As an example, a popular nutrition bar has 240 calories, 5 grams of fat, 43 grams of carbohydrates, 5 grams of fiber, and 22 grams of sugar. Comparatively, a pre-packaged pastry has 220 calories, 10 grams of fat, 29 grams of carbohydrates, 1 gram of fiber, and 17 grams of sugar. Sure the pastry is horrible for you. But it has nearly the same amount of sugar as a bar considered “healthy.” And both do not have nearly enough fiber or fat to slow insulin from rushing into our blood stream. They are both bullets.

Wait! Does This Mean I Don’t Eat During My Workout?

Yes, you read this correctly. If your training session is less than two hours, you do not need food or drink during exercise. If you are eating good, balanced meals every three hours, you don’t need any food before your workout. Simply get your workout between meals and you will be well fueled. Water is fine and if necessary, add some electrolytes.  “If you properly time your nutrient intake beforehand, there is simply no need for carbohydrate supplementation during training.” (Seebohar, 2009).

If Fat is Okay, What Fat Should I Eat?

Keep it simple. Olive oil, coconut oil, nut butters, seeds, and nuts are great sources of fats. Fats rich in omega-3 are best. Likewise, eggs and protein sources can provide good fats that will help you become more metabolically efficient. Eat fat to burn fat.

How Can I Do This While Away From Home?

It is hard in a seemingly uncontrolled environment. But you are an adult and you have control over what gets put in your body. If you were diabetic would you find a way to take control of your diet? If you had celiac disease would you make sure you were eating a diet that was best for your health? This is no different. It is important to you and you will do it. You wouldn’t take a cigarette from someone if you don’t smoke. So don’t accept a dessert if you are trying to keep your sugar low

What are the Best Supplements?

There really are no good supplements and none necessary if you are eating real food. Sorry to be so tough, but if you are not eating real food, eating breakfast every day, if you are not keeping insulin at bay, you are not disciplined enough or ready for any supplements. Put your focus on good food, avoiding sugar, and keeping insulin at healthy levels.

Now You Know – And Knowing is Half the Battle

Change your diet. Change your metabolism. You know what you need to do so no more excuses and no more waiting. This is your year. Make it happen.

References:

Keys, A., Aravanis, C., Blackburn, H., Van Buchem, F., Buzina, R., Djordjevic, B., Fidanza, F., Karvonen, Menotti, A., Puddu, V., Taylor, H. (1972).Coronary Heart Disease: Overweight and Obesity as Risk Factors. Annals of Internal Medicine. 77, 15-27.

Burkitt, D. (1979). Don’t forget fibre in your diet: To help avoid many of our commonest diseases. London: Martin Dunitz, Ltd.

Sapolsky, R. M., (1994). Why Zebras Don’t Get Ulcers. New York: Henry Holt and Company.

Taubes, G. (2010). Why we get fat: And what to do about it. United States: Knopf.

Seebohar, B..(2009). Metabolic Efficiency Training: Teachng the body to burn more fat. United States: Fuel4mance.

Volek, J., Quann, E., Forsythe, C. (2010). Low-carbohydrate diets promote a more favorable body composition than low-fat diets. Strength and Conditioning Journal. 32, 42-47.

Perez-Pozo, S., Shold, J., Nakagawa, T., Sanchez-Lozada, L., Johnson, R., Lillo, J. (2010). Excessive fructose intake induces the features of metabolic syndrome in healthy adult men: Role of uric acid in the hypertensive response. International Journal of Obesity. 34 (3), 454-461. doi: 10.1038/ljo.2009.259

Coello, S., Cabrera de Leon, A., Perez, M., Alamo, C., Fernandez, L., Gonzalez, D., Yanes, J., Hernandez, A., Diaz, B., Aguirre-Jaime, A. (2010). Association between glycemic index, glycemic load, and fructose with insulin resistance: the CDC of the Canary Islands study. European Journal of Nutrition 49: 505-212. doi: 10.1007/s00394-010-0110-2

Anderson, J., Baird, P., Davis Jr., R., Ferreri, S., Knudtson, M., Koryam, A., Waters, V., Williams, C. (2009). Health Benefits of dietary fiber. Nutrition Reviews. 67(4): 188-205. doi: 10.1111/j.1753-4887.2009.00789.x

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This is the third and final part of a three part series all about metabolism, how to test it, how to train it, and how to fuel it. If you haven’t, be sure to read

Metabolic Primer 1: If You Can Measure It, You Can Manage It.

Metabolic Primer 2: Using Cardio Training to Effectively Boost Your Metabolism Or… What You Thought You Knew About Cardio Was Probably Wrong

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About Pat Jak

For nearly a decade, Pat has worked with performance athletes, teams, and fitness conscious individuals from all walks of life. With one-on-one consultation and customized training plans, he coaches and trains cyclists, multi-sport, and endurance athletes including beginners, juniors, seniors, and masters, several of whom are World, National and State champions and medallists. His workouts have been featured in Bicycling Magazine and he is currently Director of Metabolic Testing at Fitness Quest 10, Team Coach for the Swami’s Pro Development Team, Head Coach of the UCSD Cycling Team, and Coach for the Challenged Athletes Foundation Million Dollar Challenge.

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Q: As a trainer, is it important to makes sure your clients wear a heart rate monitor?
A: I highly recommend that all clients wear a HR monitor. It shows me several things that are very interesting: how hard one can work (intensity), recovery between sets (conditioning level) and it tells me how many calories they burned in a workout. This guides nutritional intake and recovery strategies. I personally use the Polar F6 and recommend all the Polar products.

Q: What is the optimal post workout meal? Are protein shakes good for you?
A: Great question. The important thing with post-workout meal is timing and carbs/protein ratio. I like to make sure my clients take in a shake or food within 30 minutes after a workout. The ratio after a workout should be approximately 2-3 grams of carbs for every gram of protein after a workout. A protein shake (without carbs) after a workout will not replenish diminished glycogen stores to supply ample recovery. And if you choose food over a shake, focus on choices like salad with chicken, sandwich with whole-grain bread, or sweet-potato and a lean source of protein (steak, chicken, or fish). And of course, make sure you are hydrating with water (1/2 bodyweight in fluid ounces).

Q: I am a trainer and I have 2 clients that are teachers and sit most of the day. They both complain of back pain. After my assessment, there is tightness in the hip flexors and psoas muscles. What would you recommend?

A: Bingo. A lot of back pain originates in our often tight hip flexor (psoas muscles) and hip rotator region. It is essential for all of us to focus on opening up the front side of the body. Ways to accomplish this include yoga style stretches (which typically include an emphasis on these areas), receiving massage/bodywork/soft-tissue therapy from a skilled practitioner that is trained in releasing the psoas, and regular emphasis on stretches such as the kneeling hip flexor stretch and pigeon pose. For more information, refer to my book, The IMPACT! Body Plan and it has my entire stretching routine to stave off back pain and keep you feeling great.

Todd Durkin, MA, CSCS, is an internationally recognized performance coach, personal trainer and massage therapist who motivates, educates and inspires people worldwide. He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team of 35 focuses on personal training, massage therapy, Pilates, yoga, sports performance training and nutrition to help transform the bodies, minds and spirits of a broad clientele. Todd trains dozens of NFL and MLB athletes. He is the head of the Under Armour Performance Training Council, serves on the Gatorade G-Fit Team, and is a featured presenter on the Perform Better educational circuit. He is a two-time Trainer of the Year (IDEA & ACE). Additionally, Todd provides motivational talks and programs to companies and conferences worldwide.

Men’s Health recently named his gym, Fitness Quest 10, one of the Top 10 Gyms in the US. Todd has appeared on 60 Minutes, ESPN, NFL Network and has been featured in Sports Illustrated, USA Today, Business Week, Prevention, ESPN the Magazine, Men’s Health, Men’s Fitness, Men’s Journal, Stack Magazine, Self, Shape, Fitness, the NY Times and Washington Post. Todd has authored 35 DVDs on strength and conditioning, functional fitness, massage/bodywork and business/personal growth.

His new book, The IMPACT! Body Plan, debuted in September 2010 and is a 10 Week program designed to create world-class fitness and life performance. You can sign up for Todd’s FREE award-winning Ezine newsletter, the TD TIMES, at www.FitnessQuest10.com or www.ToddDurkin.com.

WANT TO USE THIS ARTICLE IN YOUR EZINE OR WEBSITE? You can, as long as you include this complete blurb above with it. If you would like a Word Document of the article sent to you, please email us at durkin@fitnessquest10.com to let us know and we will be glad to supply it to you.

2012 can be your best year ever! The first month of the New Year is almost at a close and we are all making game changing moves to propel us to the next level. I suspect individually we want to be even better than we were last year. We are working hard to create our best year yet and in order to do so there are some behaviors that we want and need to change. The first thing that most of us did when creating our vision for the upcoming year is to write down a list of all of the things that we need to start doing to become better!

In a world where each day is busier than the last, we need a way to simplify reaching our goals. Here is my solution; do not create a ‘to-start’ list, or add to your current action list; create a ‘to-stop’ list. What are the behaviors or actions that are getting in the way of you reaching your goals? This idea stems from the teachings of Marshall Goldsmith, a world renowned behavioral coach who references Peter Drucker’s famous quote: “We spend a lot of time helping Leaders learn what to do. We don’t spend enough time helping them learn what to stop.” This quote led Marshall to write a bestselling book on things that leaders should not do (What Got You Here Won’t Get You There). From this leadership book, a ‘what to stop’ book for Sales People emerged with co-authors Don Brown and Bill Hawkins (What Got You Here Won’t Get You There, In Sales). This is a simple solution that also applies to our personal lives as well.

Instead of creating a list of all of the new ways that you can live a healthier lifestyle, start with the behaviors that you can STOP today that are impeding your success. Are you looking to eat healthier? STOP having that extra treat or soda. STOP eating fast food or too many ‘cheat meals’. Looking to get into better shape by working out? STOP skipping workouts to watch your favorite TV show. Looking to become a better friend, spouse or family member? STOP multitasking during conversations with them and STOP breaking dates or plans. Is financial independence essential for 2012? STOP buying things that you do not need.

What are the important changes you have identified for 2012? Write down those changes. Now, what are 1-3 things that you are currently doing that are preventing you from reaching your goals? Write them down and STOP engaging in those behaviors. It will be easier to stop than start. Implementing new behaviors can take time. Jettisoning behaviors that sabotage our success is a quick, simple way to start reaching our 2012 goals. Stopping your negative behaviors naturally opens yourself up to positive behaviors. Attack those 1-3 behaviors until they are no longer issues and then move on to 1-3 new things that you need to stop doing.

As you create your, ‘to stop list’ what you will be left with is a list of things that you can cross off your to-do’ list. This is a way to reach your goals by simply doing nothing. I have some friends that have recently lost 10-15 pounds each! The way they were able to reach this goal is by simply eliminating the behaviors from their life that were preventing their success. Their top 3 behaviors were: (1) turning on the TV when they arrived home from work…the TV immediately put the plan to workout on the back burner, (2) allowing themselves too many ‘cheat meals’ throughout the week, and (3) drinking too many energy drinks. By simply letting go of just three behaviors they are now working out more, eating better and watching the pounds disappear.

So create your ‘to-stop’ list today! I promise you will quickly gain momentum on accomplishing your big goals for the year!

Natalie Brown has joined our staff as Director of Todd Durkin Enterprises and personal trainer at Fitness Quest 10 from Ann Arbor Michigan where she recently completed a Master’s degree in Exercise Physiology at Eastern Michigan University. She holds a bachelors degree from the University of Michigan and is a Certified Strength & Conditioning Specialist (CSCS) through the National Strength & Conditioning Association (NSCA). Natalie participated in both volleyball and basketball in high school and went on to coach volleyball at the high school level and it is there she rediscovered her passion for helping others achieve a fit, healthy and active lifestyle. Before deciding to make a career change to the health and fitness world Natalie worked in the field of behavioral sciences with an emphasis on coaching and behavior change. Natalie loves lifting weights, volleyball, running, hiking, playing the guitar and cooking.

I won’t beat the statistic into the ground anymore. Unless you live under a rock, you have read, seen, and possibly experienced, modern stats demonstrating about 1/3 of our youth are overweight. According to the center for disease control, the number of extremely overweight youth has tripled in recent decades. It’s up to individual families to decide how they are going to address this matter in their home, but what are we as a society going to do about it?

I write and speak quite a bit about creating a culture of wellness at home. This is absolutely paramount in creating life-long healthy habits in our youth. While the home is “where the health is” the time spent outside of the home is also important in helping shape healthy behaviors. Our nation’s education system is the primary incubator for creating the minds and bodies of our future. Recent cuts in funding, facilities, and staffing have left many school districts reeling for ways to “right the ship” by jettisoning aspects of our education system they deem non-essential. Unfortunately, physical education mistakenly falls victim to this educational “fire sale”.

According to the National Association for Sport and Physical Education, only about 29% of high school kids have daily physical education, down from 42% in the last decade. 75% of high school students don’t attend physical education classes. About 4% of grade schools have daily physical education. According to the American Associates for the Child’s Right to Play, 40% of school districts have eliminated daily recess. Lack of funding and resultant losses of staff and facilities are deemed the primary culprit, however, as standardized testing has become the gold standard in U.S. schools, many districts believe that more time spent studying for these tests outweighs the benefits of regular exercise. Ironically, standardized test scores have actually decreased as the amount of physical activity in curriculum has decreased.

The Netherlands has recently committed a large amount of funding and resources to researching physical activity and intellectual development. In their introductory studies that support well-established existing research, they’ve discovered a correlation between increased physical activity and increased ability in math, English, and reading ability. One theory is that physical activity promotes blood flow to the brain in addition to general “neural excitation”. In article by American researcher Dr. Hillary Burdette, she suggests that Kids who exercised more, particularly as recreation, are often found to have a heightened ability for high level mental skills such as planning, organizing, sequencing, and decision making. These are summated as “executive functioning”, a true measure of intelligence.

From the research, it would appear that youth need to be active to stay both physically and mentally fit. While physical activity should be part of home life, unfortunately, it’s not. As current economic situations often require both mom and dad to work, children are often left alone or with caregivers eager to pacify youngsters with inactive technology. A study by the Kaiser Family Foundation discovered that youth spend on average at least 4 hours per day watching TV., playing video games, and other inactive pursuits and spend less than 15 minutes engaged in any physical activity. While the CDC recommends at least an hour of activity every day to reap physical and mental benefits of exercise, one can see that youth are not getting it at home.

How can we, as a society, help prevent the loss of physical education in our school system? For starters, we need to voice our opinions. Attend school district meetings, write letters, and educate other parents. As our education system’s financial landscape grows more dire, realize that some additional financial responsibility may fall on parents to help fund these programs. What many don’t realize is that there are millions of dollars in government grants available, for all schools. I consult with a school district in a rural area of the United States that has secured over 2 million dollars in grants, JUST FOR THEIR PHYSICAL EDUCATION SYSTEM!!!! Grant writing takes time and energy, but it can be done. If parents make it clear that physical education is a priority, progress can be made.

Physical activity is essential for physical, mental, and emotional fitness. It is clear that our neglect of the societal importance of physical activity in recent years has lead to an overall detriment to the optimal health and well-being of our youth. It is going to take educated and committed parents, teachers, and administrators to reverse this trend both in the home and in our education system. What are you going to do today to make an impact on the future of our youth and in turn, our society?

By Todd Durkin, MA, CSCS

It’s funny how life works. Sometimes people appear just when they’re supposed to. Just when you need them. Sometimes things happen that you don’t understand as they occur, but later make a lot of sense. Sometimes the bleakest news leads to a transformation that sets your world on fire. Sometimes the unluckiest moment of your life is the luckiest. Let me explain.

I recently met with a young man and his father who came to me looking for some help. Spencer Stein is 20, and had suffered an extremely serious skydiving accident. He broke 3 of his vertebrae and did a ton of damage to his back when his chute malfunctioned about 150 feet above the body of water targeted for landing. He hit the water at nearly full speed.

Spencer’s dad caught the whole thing on video and showed it to me. It was horrific to watch, and helped me to appreciate what a miracle it was that Spencer survived.

But, what happened following the accident was even more miraculous. With all of the X-rays and MRIs Spencer endured post-injury, something else was discovered – Cavernous Malformation – a devastating congenital condition best understood as a hole in the spine that could erupt at any time and lead to sudden death.

Sometimes “accidents” are blessings in disguise.

So, after major surgery in June 2011 to repair this condition, and countless physical therapy and rehabilitation sessions later, Spencer is ready to move to the “next level” in his training and begin “training like an athlete again.” I love it.

We started last week and it was great. We’re addressing the mind, body, and spirit with a total, comprehensive, “IMPACT” approach to get Spencer’s body strong and his mind confident again. And this is where the story takes yet another interesting twist.

Before one of our sessions last week, Spencer’s dad mentioned that he might bring his yoga instructor in to see some of the action. I said it would be no problem and that I’d be delighted for him to watch. After all, with my background, I’m a big believer in adjunctive and complementary therapies… Pilates, yoga, massage/Rolfing, acupuncture, hyperbaric chamber, etc.

So last Wednesday when our scheduled session time arrived, into the center walks my new client, his dad, and his yoga instructor: John Friend. John came in to observe our session and stayed to watch all 60 minutes. Here’s what I saw: healthy looking yogi, early 50s, very vibrant energy about him… but something was different about him too. Although I had no idea who he was, I liked him immediately.

About three-quarters of the way through my session with Spencer, my Fitness Quest 10 yoga instructor, Marilou Ramos, heard that John Friend was in the center and she quickly sought him out. Before you knew it, John, Marilou, and Spencer’s dad were in deep conversation. Hmm… Did I miss something?

Some of you know this of course, but lo and behold, I came to find out who John Friend is and why Marilou arrived at the center like a bullet when she heard that one of her personal and professional “heroes” was visiting her workplace. I later learned that Marilou had actually studied with John in Paris, France, and has followed him for years.

For those of you who do not know, John Friend is one of the most respected and sought-out yoga instructors and gurus in the world (the vibrant energy…). John founded Anusara Yoga (http://www.anusara.com) and has certified thousands of instructors worldwide in his 30+ year career. He is often the keynoter at major yoga conferences and some of his sessions draw 800+ participants.

OK, I’m up to speed now.

After Spencer and I finished, John and I spoke and I learned that he’s building his “yoga sanctuary” in Encinitas, CA (about 30 minutes north west of Fitness Quest 10). John and Spencer’s dad have known each other for years and John will be helping Spencer with his yoga practice throughout the recovery process.

I love moments like this. Call it serendipity. Call it what you will. I called it a WOW moment. Here we are in San Diego, California, able to form a world-class team to positively impact this unlucky yet ultimately very fortunate young man. That is a happy accident.

When I told my yoga instructor wife, Melanie, later that night that I had “met John Friend at Fitness Quest 10,” she didn’t believe me. When she finally realized I wasn’t teasing, she practically flipped out. Confirmation of how awesome my day had been.

Last night, I spent some time thinking about Spencer and John, and couldn’t stop musing about how mysteriously the universe works. Everyday, we come across people with whom we are supposed to connect. People we are supposed to meet. People with whom we are meant to work with. Accidents sometimes happen and they can lead to breakdowns… and breakthroughs.

Spencer is a remarkable young man with a unique story and a very bright future who stepped onto my path as he begins his “chapter” of recovery and great healing.

Marilou has been absolutely radiant since spending time with one of her heroes and being able to share her yoga sanctuary with him.  She would tell you it was just the boost she needed in the New Year.

I got to meet a gifted yogi who is making his new home near mine here in beautiful San Diego. Who knows what the future will hold or what opportunities might exist for us to work together again?

My friend, it’s a brand new year with a new chapter beginning for each one of us. Where’s your story going in 2012? Who might step onto your path? Will you be ready with open eyes and heart? We all wonder what life will bring. What’s next for us… yet, it’s impossible to predict. The only thing that we each can do is embrace today, learn from it, stay open to the people placed on our path, work hard, and pray for the best.

Was it an accident that happened to this young man? I don’t think so. It all happened because it was supposed to be exactly this way. Thank you Spencer for sharing your journey with us and allowing me to be part of this chapter in your life. I don’t believe it was an “accident.” Really, it was written into your story from the beginning.

Peace and love,

Todd

If there is one thing I have come to accept in six years of practice, it’s the more I learn the less (I feel) I know.  I believe this is what drives so many of us in the fitness and rehabilitation profession.  We are in constant search of the latest and greatest information to improve upon ourselves and ultimately create better athletes, clients, and patients.  Reflecting on 2011 made me realize how much material was absorbed this past year.   Had I possessed this information fresh out of chiropractic school, there would have been far less headaches and days of frustration.  However, learning the hard way often makes us more appreciative of how far we have come.  Without further adieu, my list of the top six things I’ve learned over the last six years.

1.  It’s not just about you.

Sure it’s always nice to think an athlete is back on the field and feeling better than ever because of what “you” did.  The fact of the matter is, it’s a team effort.  We can’t be experts in every field and with an overwhelming number of therapies, specialists, and philosophies, it’s imperative to create a “team” of like-minded specialists.  Our “team” at Fitness Quest 10 consists of chiropractic, physical therapy, massage therapy, acupuncture, nutrition, strength and conditioning, yoga, and Pilates.  More often than not one of our athletes will at some point encounter all of us in their quest for athletic perfection.   My previous article, “Who’s on your Team” discusses the importance of surrounding yourself with a group of specialists that communicate well and provide a comprehensive approach to rehabilitation, injury prevention, and athletic performance.

2.  Get it right from the start

Top of the line equipment and trendy treatment techniques can make any clinician/therapist feel invincible to any injury that walks through the door. Without proper assessment and a correct working diagnosis, it’s easy to chase pain and treat the symptoms with those cool toys.  While chiropractic school provided the basis for standard examination, it’s through courses, seminars, books, and colleagues outside of the chiropractic profession, that I’ve come to understand biomechanics and motor patterning.  Understanding movement and analyzing dysfunctional patterns will direct you to the cause of the injury.  Bottom line….don’t chase pain.   Some of the most influential to my practice include Gray Cook, Dr. Stewart McGill, Shirley Sarmon, Sue Falsone, Greg Rose, Charlie Weingroff, Craig Liebenson, and Mike Reinold.

3.  Don’t get caught up in the “black and white” of biomechanics.  The nervous system is a bigger beast and creates many shades of gray when treating patients.

Only considering biomechanics when assessing injuries or faulty movement patterns will often leave you short of solving the problem.  The nervous system is a far bigger beast to comprehend when motor control issues and compensatory patterns exist.  Is it the pain that drives the faulty pattern or the faulty pattern that drives the pain?   Studies have shown pain, regardless of its origin, alters motor control.

This same concept applies to the rehabilitation of our stabilizers.  Just six years ago in school we learned to “strengthen” weak stabilizers (ie. core and rotator cuff).  Current research, however, points to timing as the key factor.  Without the nervous system activating our stabilizers first, it doesn’t matter how “strong” we make these muscles.  Put down the tubing for your IR/ER shoulder exercises and focus your attention towards patterns that consider timing.  Understanding biomechanics is the first step in looking at function, but improving the pattern only comes with careful consideration of the nervous system.

4.  Look beyond static posture and alignment

Chiropractic school emphasized posture and alignment with the majority of the assessment occurring in the standing or lying position.  While this continues to be a part of my examination, evaluating movement is just as important.  The majority of musculoskeletal injuries occur as a result of poor movement quality.  For the general population the overall decline in activity, I believe, translates to poor movement competency.  As such, the weekend warriors and/or gym goers often present with mechanical neck and lower back pain.  Posture and alignment are a start to understanding the problem, but looking at fundamental movement patterns such as gait, running mechanics, and throwing, are essential when working with any patient or athlete.

5.  Don’t throw the baby out with the bath water

The health and fitness industry often discount various techniques, exercises, and philosophies if evidence is inconclusive or unfavorable.  While I’m a firm believer in testing our hypothesis and seeking out the best information, it’s the combination of clinical experience and evidence based research that should be the driving force behind our programs/treatments.   The majority of the assessment, treatment, and training techniques I utilize are evidence led.  Notice I didn’t say evidence based.  Performing and executing flawless clinical studies and trials is virtually impossible.  Brett Contreras wrote an article demonstrating that one could find a study to prove or disprove just about anything. Whether a study supports or refutes the testing hypothesis, taking into account your clinical experience is sometimes more important.  Many researchers are limited to working in a lab without stepping foot in a clinic/training facility.  As a clinician or strength coach working in the trenches, we see first hand what is effective and what is not.  Just because the Journal of whatever discounts your school of thought doesn’t mean you toss the technique or philosophy aside.  While research fuels the growth and science of the health and fitness community, always consider your experience and results within your setting.  Proving efficacy is often evident in your success.  Bottom line…do what works.

6.  Without written goals, it is difficult to track your progress and map out where you are headed.

It’s that time of year again, time for New Years resolutions and planning for the upcoming year.  We all talk about it, but it often becomes a distant memory by mid February.  This past year I took the time to write out several goals, both the professional and personal.  Creating a list and placing it a high traffic area my house, kept me on track for the year.  Let this be the driving force for self-improvement in the important areas of your life.  For me, I made it a point to spend at least 10% of my income on continuing education (thank you Diane Vives for the recommendation).  Looking back at the number of seminars, courses, classes, workshops, and books I have learned from this past year, has kept me motivated and passionate about my work.  Most important, the attention to both personal and professional goals will help maintain the balance between the two and your focus on the things that matter most.

Let this be the most enlightening and productive year you’ve had yet.

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

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