Get Ready for 60-Second Cardio Blasts!

30 May 2017, 4:30 pm
Published in Blog

If you're anything like me, life is extremely busy! I have a full-time job, I'm on the road quite a bit, my wife runs two businesses, and our three boys all play sports! Needless to say, there are times when we feel like we're barely able to keep our heads above water. However, working out for both me and my wife is an absolute "must." We do it to not only keep our physical bodies in shape, but it's also a mental release for us!

Some days, we have very limited time, and getting to the gym just isn't an option (especially if I'm on the road, and my wife is home with the boys!). If that story sounds familiar, here are six 60-second workouts you can do with little-to-no equipment! Check them out from our friends at sonima.com:

 

 

QUESTION: Which of the six cardio moves was your favorite?

As always, thanks for sharing these posts with your friends and family (it's easy, just click below)! Don't forget to join the conversation on Facebook and Twitter. Also, join me (almost) every Thursday at 2:00 PM EST for "Egoscue LIVE!" on our Facebook page. You can follow Pete on Twitter, and you can follow me there as well. You can also follow me on Instagram, too! Let's connect!

The Importance of 10,000 Steps

23 May 2017, 3:52 pm
Published in Blog

The number 10,000 is not an insignificant number. For example, I'm sure that if I offered any of you a check for $10,000, you'd cash it before the ink dried. Conversely, if you ate 10,000 hot dogs, you'd probably never even look at a hot dog again.

Malcolm Gladwell, in his book Outliers, proposed that 10,000 hours of practicing your craft will lead to mastery. Although Gladwell's theory has sparked some controversy (there is some lack of clarity around how we should define the terms "practice" and "mastery"), I think it's safe to say that if we practice something, anything, for 10,000 hours we are, generally speaking, going to be better at it than when we started.

Now, start thinking about the impact of walking 10,000 steps every day. It is widely known that 10,000 steps is sort of the "industry standard" for the daily recommended amount of steps you and I need. What you may not know is that we get that "10,000 steps" number from the 1960s when early Japanese walking groups created the terms "manpo-kei," which means "10,000 step meter."

And have you ever thought about what walking 10,000 steps every day can actually do for you? Once the benchmark of 10,000 steps was established in the 60s, various groups began to study the physical effects of that number. Check out what walking 10,000 steps can do for you physically:

  • Lower blood pressure
  • Improve mood
  • Reduced risk for cardiovascular disease
  • Improved glucose tolerance in those overweight

While I think it's safe to say we can all agree that exercise is good for you and will improve your health, not exercising can have just as big of a negative impact on your body. Sitting has been deemed the "new smoking," and conditions that were once attributed to lifelong smokers are now being linked to sitting. For example, if you sit for just a few hours per day, you are:

  • At 2x higher risk for heart disease
  • 37% higher risk for obesity
  • 18% increase in diabetes
  • 24% higher risk for colon cancer
  • 20-40% higher morbidity rate

Obviously, those are some serious issues. But the good news is that they are changeable. Increase your activity level, and you'll improve your health! Pretty simple, really. I'm not saying walking 10,000 steps is some sort of panacea, but getting 10,000 steps in every day sure will go a long way toward improving your health and extending your life. If walking hurts, that's your body's way of letting you know that you're out of balance, that something isn't quite right. That's when you know it's time to get into an Egoscue clinic. If you're ready to take the first step toward getting pain free and taking control of your health, book an appointment now!

At the very least, now that you're finished reading this, stand up and walk around. Whether you walk down the hall, around your office building, or around the block, the key to improving your health is to get moving. If you haven't been walking much throughout your days, don't let the "10,000 steps" number scare you off. Start where you are, start small, but just start.

QUESTION: How many steps do you take every day?

As always, thanks for sharing these posts with your friends and family (it's easy, just click below)! Don't forget to join the conversation on Facebook and Twitter. Also, join me (almost) every Thursday at 2:00 PM EST for "Egoscue LIVE!" on our Facebook page. You can follow Pete on Twitter, and you can follow me there as well. You can also follow me on Instagram, too! Let's connect!

The Importance of Minimal Dosing

1 November 2016, 12:00 am
Published in Blog

Imagine with me for a moment: You're working away at your desk when you feel a headache coming on. You're up against a deadline, and the last thing you need is to be derailed by pain. Feeling the time crunch, you reach for the bottle of Advil, pop a couple in your mouth, flush them down the hatch with some water, and you continue pounding away at the task in front of you.

I'm certain all of you can relate to that scenario. Maybe you haven't been under the pressure of a deadline, but you and I have both reached for the Advil a time or two in an attempt to ward off a headache.

But, here's my question: Why do we only take two Advil? If two are good, wouldn't 10 Advil be better?

If course not! We take two Advil, because two are enough!

Obviously there's a minimal dose of Advil (or any other painkiller for that matter) that does the job. At a certain point, your system can't handle any more, and an excessive dose can work against your body and be harmful to you. Taking 10 Advil makes ZERO sense when a minimal dose works just fine.

I believe the same is true with our body (and our workouts, as I'll explain below). In my experience with Egoscue, the best menu I can write you is the one you do every day. I could write you an unbelievable menu that is 15 ecises long, but if you don't do it, it's no good for you. On the other hand, I can write you a menu that is five ecises long that gets done daily, and it can have a profound impact on your body.

With Egoscue, there's a cumulative effect. Just like the saying, "A little bit of something is better than a whole lot of nothing," Egoscue works in much the same way. We have to give our bodies "a little bit of something" every day to combat the ill-effects of our (mostly) sedentary nature. We struggle with chronic pain, because our bodies have become structurally compromised. They are motion-starved!

Last week on my Facebook Live broadcast, I gave you all homework. Your assignment was to do lateral bear crawls once per day. That's it. Bear crawl, sideways, the length of your hallway, and then come back to where you started. For those watching the broadcast, it sounded like a simple assignment, and honestly, it was. I wasn't trying to overload your system. I wasn't trying to break you down. I was simply giving you a minimal dose of movement. I was giving you a "little bit of something" to break up the monotony of sitting. I was giving your body something new, something it (most likely) hadn't done in a long time, if ever.

Notice I didn't assign those bear crawls eight times per day. I didn't even give them to you three times per day. I simply wanted you to go down your hallway and come back. Why? Because it's a minimal dose. Once per day simply gets the engine started. All I wanted to do was introduce the movement to you. Now, my guess is that you did them more than once per day on occasion. I'm going to assume that your body started enjoying the new movement, craving the new motion, and you happily obliged.

My goal with the bear crawls was to simply get you moving a little bit more, and get a little bit of "buy in" for when the next assignment comes around. Similarly on the therapy side of things here at Egoscue, I won't write you an ecise menu that's 15 ecises long on your first visit, when I know you're pressed for time and you're trying to work this new regimen into your daily schedule. I know that your compliance will be much greater with a shorter menu (minimal dose) that you do daily.

We at Egoscue have a saying when it comes to fitness and working out out that "anyone can make you puke." What we mean by that is you can attend any group fitness class and be pushed so hard that you throw up, but is that really the goal? Does throwing up mean that you accomplished your goals of getting in a good cardio workout and increasing your heart rate? Just because you puked, are you really better off than the person beside you who didn't throw up?

Maybe you are...but maybe you aren't. What if you could accomplish your goals without puking? What if you could breathe heavier, have your heart rate climb, and have lunch stay down. What a concept!

That's exactly what happened to Jason Glass (who first taught me about minimal dosing at the 2016 World Golf Fitness Summit) when he experienced The Patch for the first time. If you haven't had a chance, listen to the interview he did with my colleague, Brian Bradley. After you've finished listening to the interview, watch what Jason experienced on The Patch:

Did you notice that Jason's heart rate got to 164, yet he and Brian were essentially walking The Patch? They weren't running all over the place and doing work until they puked. This entire workout lasted about 15-20 minutes. Basically, what you see in the video is how long it lasted.

If you're struggling with chronic pain, you might not be ready to get on The Patch (nor would I recommend it), but my point remains the same: Whether you're doing Egoscue or Patch Fitness, there's a minimal dose that gets the jobs done. Like the old saying that I mentioned above--I'd rather you do a little bit of something than a whole lot of nothing. If you're struggling to get your Egoscue ecise menu in each day because it's too long, communicate that with your therapist! Believe me, they want to know that information! It's crucial that we find the minimum dose that works for you!

QUESTION: When it comes to your Egoscue ecise menu, what have you found to be your minimal dose?

As always, thanks for sharing these posts with your friends and family (it's easy, just click below)! Don't forget to join the conversation on Facebook and Twitter. You can follow Pete on Twitter, and you can follow me there as well. You can now follow me on Instagram, too! Let's connect!

Tiger's (Almost) Back

11 October 2016, 12:00 am
Published in Blog

Tiger Woods announced last week that he is returning to the PGA Tour. After 14 months away, Tiger was set to make his return at the Safeway Open.

But then...he withdrew.

Much has been made of Tiger's golfing career. From his march toward Jack Nicklaus' Major record, to his personal life, to his overall health and battle with injuries, Tiger has been in the spotlight his entire career. Last week was no different, as Woods announced that the wait was over, and he was returning to play. Social Media lit up, and tickets to the Safeway Open spiked.

But then he backed out.

The announcement yesterday that he wasn't going to play came as a shock to many in the golf world. Woods claimed that his game simply wasn't up to his standards, and if Tiger Woods can't compete at the highest level (which one has to assume means the level he was at when he won four straight Majors), then why even bother, right?

He stated that his body is good, and it was not the reason for pulling out of this week's tournament, but one has to wonder if that's actually true. I'll argue that while he might not feel any pain, his body isn't good at all.

I have studied Tiger's swing, studied his body, and studied his function (notice I didn't say his "swing mechanics"), and it all adds up to exactly what he has experienced to this point: pain and suffering.

While Tiger will argue that his body is good, and he is physically able to return to the game he loves, I don't believe he has done anything to get to the root cause of his injuries (and I believe they all have a singular root cause). I also believe that he and those he surrounds himself with have turned a blind eye to just how connected all his injuries are. Just to refresh your memory, take a look at the list of Tiger's injuries and see if anything jumps out at you:

October 1994: Left knee surgery

December 13, 2002: Left knee surgery

August 2007: Ruptured left ACL

August 2008: Left knee surgery

May 2008: Stress fracture in left tibia

June 2008: Surgery on left ACL

2008: Tore right Achilles tendon

May 2010: Inflamed facet joint in neck

May 2011: Sprain of left MCL and left Achilles tendon

March 2012: Left Achilles injury

June 2013: Left elbow strain

March 2014: Lower back spasms, then back surgery

August 2014: Lower back pain

September 2015: Microdiscectomy surgery

October 2015: Microdiscectomy surgery again

Notice a trend? Of the 15 injuries listed, nine are on his left side, and five (the neck pain and the recent low back symptoms) aren't specified. Only one--the right Achilles tendon injury in 2008--is specific to his right side. In other words, over 90% of his injuries are either on the left side or not specified to be on the right side of his body. Is there a link to these injuries? Is this trend significant? Should we make anything out of the majority of his injures being left-sided? I believe the answer to all of these questions to be "yes."

What's the one common denominator among these injuries? The answer: Tiger. Tiger is the link. His body is the one wild card in his golf swing. He works and works to hone his swing. He has worked with some of the top swing instructors. He has the best equipment in the game. Yet it's his body that continually lets him down. Throughout Tiger's career, his body, and more specifically his left side, has been screaming at him, alerting him to the fact that something isn't right. Something is off.

Sadly, Tiger has largely missed the mark when it comes to his therapy and rehab. Everything he has done has been focused on the site of the injury rather than the source of the injury. From what I have seen of Tiger and his overall function, his hips have completely shut down. It's crucial that he (and you, for that matter) remember the hips are both the basis of support for the upper half, while simultaneously being the driver of the lower half. And golf is very much an upper-half/lower-half game. The more the golfer can separate (disassociate) his upper and lower half, the better the swing, the greater the power, the farther the drive, etc. Rather than Tiger being able to disassociate his upper body from his lower body using his hips, other parts have started to take up the slack. In my opinion, his lumbar spine has become the genesis for rotation, not his hips. As his his hips have lost function, a painful domino effect has been triggered. His Achilles, knees, low back, elbow, and neck have all suffered the consequences. But these injuries aren't a death-sentence. Quite the opposite, actually,. Tiger has a chance to regain control of his health. He can restore function to his load joints. Specifically, he needs to start by restoring full function and range of motion to the hips, and all of these injuries will be a thing of the past. But if he remains symptom-driven (rather than cause-driven), he can kiss his career goodbye, if it's not already gone.

QUESTION: What is your opinion on all of Tiger's injuries?

As always, thanks for sharing these posts with your friends and family (it's easy, just click below)! Don't forget to join the conversation on Facebook and Twitter. You can follow Pete on Twitter, and you can follow me there as well.

Community: All of us want it. Some of us actually achieve it.

Whether it's through your neighborhood, work, church, or adult kickball team, we're all seeking to tap in, get to know each other better, and dig deeper. But more than that, we're all wanting to build a group of friends who we can laugh with, play with, cry with, and from time-to-time, commiserate with. We want to know that we have folks in our inner-circle who are like-minded, and we strive to surround ourselves with those who have similar interests, dreams, and desires.

One industry that has perfectly mastered building a "community" is CrossFit. Whether you love it, hate it, do it daily, or have never stepped foot in a CrossFit gym in your life, there's no arguing that those folks have done a remarkable job of creating an atmosphere where everyone is cheering everyone else on. Inside a CrossFit gym, you're expected to do your best...whatever that may be.

Another place where you can find community is at Egoscue. Whether it's dropping by your local clinic to do your menu or getting a group of friends together and doing a Patch Fitness workout, we want you to feel as though you're welcome anytime. We want you to have friends there who you look forward to seeing and working out with. Friends who are like-minded and have the same interests, dreams, and desires.

For those of you in the golf community, you might have heard the name Jason Glass. Jason is the founder of the Jason Glass Performance Lab, speaks all over the world with Titleist Performance Institute (TPI), and works one-on-one with some of the top golfers on the PGA Tour. He recently sat down with one of Egoscue's Vice Presidents, Brian Bradley, to talk about The Egoscue Method, The Patch, living pain free, and building community on the Jason Glass Podcast. The interview is excellent and certainly one you don't want to miss!

Click on the picture to listen to the podcast!

QUESTION: How do you build community?

As always, thanks for sharing these posts with your friends and family (it's easy, just click below)! Don't forget to join the conversation on Facebook and Twitter. You can follow Pete on Twitter, and you can follow me there as well.

 

Tiger Woods Doesn't Need to "Get More Fit"

25 August 2015, 12:00 am
Published in Blog
Tiger Woods’ season came to an end Sunday at the Wyndham Championship after finishing tied for 10th place. While Woods made a run at the FedEx Cup Playoff, he fell short of qualifying for the end-of-season tournament.
 
But, more eye-opening than Woods missing the playoff, was the admission that he suffered from hip pain during the final round. When asked if he grabbed his back on the 11th hole on Sunday, Woods responded, “It’s not my back, no.” Then, when pressed on the issue, Tiger admitted it was, “Just my hip.”
 
Just your hip, huh, Tiger? It’s the “next” joint on the list, I guess?

While some might hear that Tiger was hurting and become alarmed, for me that was not the most alarming portion of Tiger’s press conference. No, the most alarming statement in Tiger’s post-round presser was how he ended it.

“This is my offseason right now,” Woods said. “It will be nice. I got lots of soccer games and practices to go to, so I’ll be doing that and just working out, training and trying to get more fit” (emphasis added).

Trying to get more fit…

Trying to get more fit…

Trying to get more fit…

It’s like a bad dream. Those words keep repeating in my head.

Trying to get more fit? Let me make one thing perfectly clear: Tiger is the fittest golfer I’ve ever seen as well as the greatest golfer I’ve witnessed in my lifetime.

It can be argued that the game of golf hasn’t seen another golfer as dominant as Tiger, and the game may never see his level of dominance again (although I believe we all need to stay tuned to Jordan Spieth’s career).

Tiger doesn’t need to “get more fit.”

Let’s be honest, golf isn’t a get-more-fit kind of sport. When thinking about the greats of the game–guys like Jack Nicklaus, Arnold Palmer, and Lee Travino–and their respective levels of fitness, with all due respect, those guys don’t look like they just got finished competing in a Mr. Olympia contest. While golf can be a fit-man’s game, golf isn’t just a fit-man’s game. I mean, come on, Craig Stadler’s nickname is “The Walrus” for crying out loud.

You see, this isn’t about “fitness,” Tiger. This is about imbalance. It’s about the body’s ability to swing a golf club. More specifically, this article is about your body’s ability to swing a golf club around your structural dysfunctions. The body is so good at getting you through the swing that the motion is accomplished, often times, despite the physical consequences. That’s exactly what your body has done. The average TV viewer sees you’re swinging a golf club just fine, but I see that your functional limitations are preventing you from doing it pain free. If you’ll allow me to make a comparison to Tom Cruise’s character, Maverick, in Top Gun — You’re writing checks your body can’t cash.

Let me cut to the chase, Tiger: Your level of fitness has nothing to do with how good or bad your golf game is. Instead, it has everything to do with your lack of proper hip function which has started a cascade of structural “events” throughout your body. If you haven’t already, take a minute and read about The Importance of the Hip Flexor. If you choose not to read that article, just remember one thing: If momma ain’t happy, ain’t nobody happy. Just like mom reigns supreme at home, the hip flexor and its function reign supreme in the body. Whether that body belongs to a pro golfer, an attorney, an entrepreneur, or a high schooler who plays piccolo in the marching band, proper hip function, specifically hip flexor function, is the key to a pain free life.

While Tiger didn’t specify which hip was hurting him, it honestly doesn’t matter. Both hips need to be balanced. My hips need to be balanced. Your hips need to be balanced. We would all benefit from bilaterally functioning hips.

Tiger thinks that the Ferrari he calls his body will perform better if he simply increases the horsepower of the engine. What’s true is that he instead needs to get the frame straight. Only then will the “Ferrari” perform as it’s designed to perform.

Tiger, this offseason, don’t get “fit.” Get balanced.

QUESTION: What are your thoughts on Tiger’s latest injury?

If you're looking to get balanced, contact us today! As always, thanks for sharing these posts with your friends and family. And, don't forget to join the conversation on Facebook and Twitter!