Before You Start an Exercise Program...

Be sure to get permission from your physician before beginning any exercise program. Always start out slow with beginner exercises, and work your way up to more advanced exercises. You must use proper form. If you're not sure if about your form, I suggest you engage the services of a qualified trainer to assist you.

Thursday, December 3, 2009

Eliminate & Prevent Low Back Pain

This blog is in no way a substitute for seeking medical help or attention in the treating of any type of temporary or chronic pain of any kind. Always seek professional medical advice if you feel you have any consistent problem with pain or discomfort.



Eliminating and Preventing Low Back Pain

An estimated 90% of everyone reading this will have now, or in the past had some type of low back pain or discomfort. As a professional Sports & Fitness Trainer, I work consistently with other health professionals in the assisting of eliminating and prevention of pain in the body.


Many of these problems can be attributed to imbalances and/or weaknesses in the muscular system of the individual. Of these, low back pain is one of the most common. However, much of the time this problem can be eliminated rather quickly.


The problem of low back discomfort is often exacerbated by the improper positioning of the spine when we sit in car seats, chairs and couches. All of these keep the low back in a somewhat compromised position, as well as keeping the muscles of the legs in a tight, shortened position.


With some diagnostic visual testing regarding strength and flexibility, we can often immediately identify some imbalances or weaknesses in the body. When we address these with some simple exercises and stretches, we often find rather quick improvements in the reduction of the discomfort. This is true even if the pain has been present for long periods of time.


The attached video is an example of 3 very basic movements that can begin to offer relief in low back discomfort. These movements are a small example of what I would use to start a new client toward their low back fitness program. There is a substantial progression of stretches and exercises that typically follow these. But for a quick example of something anyone can implement right at home, these can work quite well to start.
The first move is simply resting the body with the low back flat on the floor. This is accomplished by elevating the legs to a 90 degree angle. It is this position that the muscles of low back are most at rest.
Believe it or not, even when you're lying flat in bed at night, there is a substantial amount of stress being put on those muscles. So by resting for a bit in this position, the muscles of the low spine actually get a well needed rest.


Another move you'll see in this video is the pullover stretch. This is helpful because it helps stretch out some important muscles of the upper body including the larger latissmus dorsi group...and the smaller muscles of the abdominal group.


This can be helpful because many muscles connect and are part a larger chain. If any group is too 'tight' it can cause undue pulling and imbalances on the skeletal system. This can subsequently cause discomfort in the body...many times in the low back.


You can view this video by clicking on the link found below. Again I must remind you this is in no way a complete or thorough approach to relieving low back pain...but it's a good start. Many clients I've worked with over the past 22 years as a trainer, have felt relief the very first couple of weeks, with the chronic back pain never to return.


In most of these cases, there was no significant injury or trauma of any kind to the low back...it was simply a case of weak and/or tight muscles, or muscular imbalances. All of this can be addressed and improved by proper exercise and stretching. As always I advise everyone to seek out medical assistance when it comes to treating pain and discomfort. At the very least you'll want to rule out serious injury or damage to any area of the body.


Click Here to view the video: http://www.youtube.com/watch?v=rqNnmC09eUU

Wednesday, October 14, 2009

Tip to Supress Your Appetite

Note: This information is not intended as dietary recommendations. I am not a registered dietician or nutritionist. I have however kept my body fat under control for the past 30+ years using the information given below.

A client of mine was very honest today and informed me she had a very 'hearty' appetite. She asked if there were any supplements that would help curb the strong cravings. This is a good point so I will address it here.

First off, before I ever recommend a supplement, I try to first establish what simple adjustments can be made. In continuing our conversation, her scenario is typical of most folks. We cook, or go out to eat. We're hungry, and we CHOW DOWN till we're full.
WRONG approach.

So what can we do to improve on this picture? We first must understand how hunger in the body works. So to make it brief, your hunger center is in your brain...not in your stomach. Once you start eating, eventually signals are sent to your hypotholumus (hunger center) part of your brain letting your body know you are being fed. The problem with this is that that process takes 20 - 30 minutes, give or take.

Well we can put away quite a bit of food in that amount of time!

Knowing this, what action can we take to maximize what our goal is? If our goal is weight loss (fat loss) to be precise, we must eat less calories and exercise...right?

So what can you do to help ease your hunger when the food hits your plate? Here it is. About 20-30 minutes before you eat your meal, treat yourself to a half or whole apple. Apples are very healthy, especially with the skin left on. But they also have a very positive effect on helping to curb ones appetite. Don't worry about the carbs...these are healthy carbs. An alternate food to use is a small cup or bowl of your favorite 'hot' soup (preferably not the creamy variety). This has a similar effect.

Then 20-30 minutes later, have your intended meal, but put it on a small side plate, as opposed to the large dinner plates we've all become accustomed to. When you are done with your smaller serving of the healthy meal, stop eating. You should feel satisfied at that point. If not, you will soon.

The is a great way to start eating less at those meals we sit down to. So what about if we go out to an expensive dinner and the serving size is not up to us? Easy...use the same approach. Eat an apple on the way...and take home a doggie bag and have the rest for lunch the next day.

Of course, the best way to approach meals is to break them up into smaller, more frequent feedings than the usual 2-3 HUGE meals each day. Instead, eat 6-8 small feedings of healthy choices of a protein mixed with a vegetable or fruit. Doing this, you will have more energy...never be starving...and will keep your metabolism 'cranking' for the whole day.

This will take a little practice for it to become a habit. Don't be so hard on yourself and just give up on it because you aren't consistent right away. Give yourself a good month to make it work.

After you do this with some frequency, it will become more habitual and you will see pounds of excess, unwanted weight melt off. Your clothes will start feeling baggy. Of course, participating in my 'grueling' but productive workouts will speed this process up quite a bit!

Good luck.
Mike

Tuesday, September 22, 2009

Tips to Prevent Tennis Elbow
Do you play golf, tennis, baseball, drums...or anything that requires a lot of use of your hands, arms and forearems?
Here's some preventive measures for what's commonly known as 'tennis elbow.'

Note: This information is in no way intended to be a replacement for professional medical advice. Always seek out a medical professional when you experience any unusual pain or discomfort.


Seems that almost everyone experiences some form of tennis elbow (pain in the arm/forearm) in their lifetime. I"ve experienced its discomfort myself. Maybe you have as well. Anyone from an athlete to a person who writes extensively with a pen or pencil is vulnerable.

The cause is accurately explained by the Dr. Taylor in the first link provided below...as well as an exercise to help prevent or alleviate the syptoms. (Note: the device used by the doctor can be somewhat substituted by using one or more rubber bands placed around the fingers in a similar fashion).

By viewing the 2 links below, you will be shown first how to exercise and 'strengthen' the area... And in the second video link, how to increase the flexibility of those same muscles and tendons.

Both areas are of extreme importance in the prevention and rehabilitation of this annoying and often painful injury.

Each link is only a few minutes in length and well worth the watch!

Healthfully yours...Mike Mastro

The link below shows some simple exercises you can perform.

(Note: You can use a, or several rubber bands to simulate what the Dr. uses here).

http://www.youtube.com/watch?v=3dqAAveeCmM

The link below demonstrates how to stretch the muscles and tendons of the forearms.

http://www.youtube.com/watch?v=ZsvWW_tcct8

Thursday, September 17, 2009

Alternative to Swine Flu shot

With all the recent talk about a new 'pandemic' I thought this article to be somewhat relevent. We all have a decision to make right now. Will you get a Swine Flu shot? Will you get a regular flu shot?

The more folks I talk to, the more I hear they won't be getting a shot, nor will anyone in their immediate family. A few,however, are in slight panic mode. Is it all the media hype? Or is there cause for real concern? For anyone interested, I have never taken a flu shot, and don't plan to.

I spend a lot of time in the gym...a pretty 'germy' place. At times, there are folks coughing and sneezing and working out on the equipment I'm getting ready to use....ugghh. And I'm a 'germaphobe' to the max!

But what are we supposed to do? Stay locked up in our homes with a can of Lysol in hand in case anyone approaches?

One thing many people find interesting...I haven't taken a prescription antibiotic in over 30 years. Sure, I've gotten sick, but even if there was an infection, I let it run its course. I use other natural foods and supplements. When I was 19, I read some scary info on antibiotics, and it got my attention. I swore them off. If it's 'life or death', I'll reconsider.

That being said...

No content on my website or blog is intended to be medical advice of any kind...you do what you believe is right and best for you. I just want to be informed, and when I see something interesting I share it.

The article linked below mentions the herb, astralagus. I have taken it, though not many times. I have had flu/cold like symptoms pretty bad over the years, and I always research and find some natural items that could supposedly help.

Astralagus is one I have taken, and as I recall, I did not have to resort to any antibiotics to get rid of what I had. Was it that? Was it all the other items I was taking? Was it the combination of them all? I don't know. It could have been psychological 'placebo' effect for all I know. But I do know, I didn't have to take drugs or shots.

Below is a link with an article by author Dr. Andrew Weil (a pretty prominent name in the field of health) with regard to a natural alternative to 'flu injections' to protect against the Swine Flu.

Best of health to you my friends,

Mike

http://www.associatedcontent.com/article/2163091/astragalus_vs_h1n1_swine_flu_virus.html?cat=5

Wednesday, August 19, 2009

Proper form on lat pulldowns, and pull ups

One common mistake I see with great frequency is on the lat pulldown machine. Often, the individual is pulling mostly with arm strength. The objective of the lat pulldown is to stimulate the large pulling muscles of the back called the latissimus dorsi, or 'lats.'
In order to best utilize that musculature, the optimal form would be as follows. After choosing the bar you will use, set a weight that feels light to medium. If you start out with a weight that's heavy, there's no way you will get correct form...at least not for many reps.
Next, grip the bar with a medium shoulder width, or slightly wider than shoulder width grip with palms facing away from you.
Now here's the important part. As you pull the bar down toward your chest, slightly arch your low back, and aim your chest up toward the ceiling as the bar is coming down. This will force your back muscles (our target) to do more of the work than your arms.
Also important to note...the wider your grip on the bar, the higher up on the chest should be the direction of the bar. For example, if you have a narrow grip, inside the shoulders, aim the bar toward the lower pecs. With a wider grip, aim for the upper chest.
Lastly, the bar does NOT have to touch your chest or body to complete a full rep. This would be based on the length of ones arms.
Complete your reps by contracting your back muscles and releasing the bar back up slowly to the stretch position.
There you have the 'perfect' form for doing a lat pulldown. You will feel and see more back development and strength using this exact technique.
The trainer in the link below will give a decent explanation and demonstration of a wide grip pulldown. Check back soon for more info. Mike.

http://www.youtube.com/watch?v=JEb-dwU3VF4&feature=related

The next video is the correct form taken from a rear view

http://www.youtube.com/watch?v=1K3HyzIcTCc&feature=related

Wednesday, August 12, 2009

Incorporate Variety into your Workout

Whether you exercise at a gym or healthclub, or at home, you'll want and need variety in your workouts for several reasons. First, after a short while, you're body will not allow much in the way of results if you don't increase 'intensity' in some respect. It might be in increasing weights, reps, sets, etc. (But this seems to hit a peak at some point). So now what? Change the workout!
Next, many folks quit working out due to 'boredom' or the workouts get stale or non-productive. Why do the same exercises over and over when there are literally thousands to choose from? Lastly, your body loves variety! It responds best to it. And mentally, you'll actually look forward to your workouts...yes it does happen.
Always remember, that proper form is critical in all you do with exercise. I learned more than 20 years ago from Dr. Tom Deters, who was at the time, the editor for Muscle & Fitness magazine...the first rule of the gym is "Do no harm!" So train hard and train smart.