January 12, 2012 by Dr Peter Chiang

Shoulder Impingement Part II: Strengthening

Note: people can read part I of this series HERE

Strengthening the Rotator Cuff

First and foremost, proper technique is more important than weight. Starting out, use very little to no weight. I find that 3-5 lb wrist weights or dumbbells are enough. These muscles are small; therefore, the goal is not to make them bulky by lifting heavy weight, but instead to concentrate on proper form to strengthen them. Use your best judgment when choosing how much weight to utilize.

Depending on the condition of the patient, it is recommended that they perform these for 3 sets of 10, and build up to 3 sets of 25, then add resistance. Results will vary depending on the severity of the condition and daily physical activity.

External Rotation:

This can be performed standing using thera-band or side lying with dumbbells. Start by flexing the forearm to 90° with the elbow firmly on your side, then rotate your hand away from your body.

Start Finish

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December 24, 2011 by Will Brink

Training After 40!

Training after 40 and beyond! I get asked all the time about training after 40; asked if I would do a vid or write an article on what, if any, differences people over 40 years old should focus on regarding their training. I cover the topic below in this latest vid.

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November 23, 2011 by Will Brink

Vibration Training Review!

Vibration Training has potential uses to athletes, but won’t be replacing hard work in the gym any time soon. May have real value to some populations and as a rehab tool. I cover Vibration Training while stopping by Northeastern Chiropractic.

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October 24, 2011 by Monica

Exercise Mimetics & Mitochondrial Boosters

Mitochondria are the ‘energy powerhouse of the cell’ that convert the foods we eat to usable energy our body uses to fuel life sustaining reactions within cells, our daily activities and athletic performance ^1-4. While energy production capability and muscle performance might seem to be more relevant to sports, it also equally important for achievement and maintenance of health throughout the life span. In this article I will describe how chronological aging affects our mitochondria, its implications and the ins-and-outs of a new type of supplements marketed at “exercise mimetics”.

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September 28, 2011 by Monica

Fish Oil for Muscle Growth

Most supplements are used for one specific outcome, for example fat loss, muscle growth or general health promotion. However, there are a few exceptions. Fish oil is one of them.

We all know about the cardiovascular health benefits of fish oil, and in a previous article I covered the fat loss effect of fish oil. Now let’s take a look at the potential application of fish oil for those of us who are interested in muscle growth…

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September 9, 2011 by Monica

Fish Oil for Fat Loss

Written by Monica Mollica

Fish oil is well known for its beneficial cardiovascular and cardiac health effects. In 2004 FDA approved a prescription fish oil preparation for treatment of high blood triglycerides (hypertriglyceridemia) ¹. However, recently several studies have shown that fish oil also has other beneficial effects, which might appeal more to the younger population, and especially to fitness and bodybuilding enthusiasts. One of these effects is fat loss.

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August 27, 2011 by Monica

Successful Aging – it’s your choice!

Written by Monica Mollica

Everybody wants to stay young and vital throughout life. But aging is topic surrounded by many questions and myths; here we’ll get to the bottom of it.

Different types of Aging – Chronological Aging and Physiological Aging

Before we get started, I want to make a distinction of two types of aging; chronological and physiological (or biological).

Chronological age is based on time and is the same for everyone who is born on the same date. It refers to age in number of years.

Physiological age, also called biological age, is the result of many factors, many of which are under your control, and varies from person to person (even if they were born on the same date). It refers to age in terms of physical capacity.

Chronological aging refers to how long you have been alive, and is determined by a mathematical formula that is the same for everybody: current date minus date of birth. It is a function of time and cannot be slowed, stopped or accelerated (a side note: according to Einstein’s Theory of Relativity, chronological can be modified, since as one approaches the speed of light, time slows down, and thus so does chronological age. But this isn’t relevant for us earthbound folks).

Physiological aging, on the other hand, describes the state of your body. What’s interesting with physiological aging is that many of the factors that impact it are under your full control (e.g. exercise, nutrition, sleep etc). While chronological and physiological aging are related, the years of your life doesn’t necessarily have much to do with the years of your body. Many people don’t like to tell their (chronological) age; however, if you have taken care of yourself you should be proud of it!

Thus, chronological age and physiologic age do not always coincide, and physical appearance and health status often do not always correspond to what is typical at a particular chronological age. When talking about aging and anti-aging, it is the physiological age we’re referring to. Ok, now that we got that cleared out, let’s move on.

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August 12, 2011 by Will Brink

Let’s Talk Coffee!!!!

My article specific to caffeine ( coffee and caffeine do not have the same effects BTW…) actually generated a number of comments and questions on coffee, so I did this vid.

For you coffee lovers, this vid is for you!

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August 3, 2011 by Sumi Singh

Rest: A Four-Letter Word in Fitness

Working with athletes (and athletes at heart!) is one of the joys of being a personal trainer. They are the client that works hard from start to finish, shows up on time with a great attitude, always up for a new challenge, enjoys setting PRs, improving their endurance, participating in the toughest of races (willingly!), and hardly ever complain.

Why laying back and chilling out helps you succeed in the long run.

But even elite athletes and bodybuilders take measured rest periods after hard training seasons, and you should too. That doesn’t just apply to training, either. Long term goals, like “I would like to lose 50 lbs in one year,” require a long-term, well-thought out plan with measurable goals. And just like the example of our hard training athlete, your long-term plan should include a scheduled diet break.

How do you know for how long, and when? Some people need breaks every 6 weeks, some 12 weeks, and some can go a little longer. As with your training, the more aggressive the program may be, the more probable it is that you will need to take a break sooner. Either way, your body will likely protest if you’ve been doing the same thing for too long. Your progress stalls, your strength or endurance may possibly decrease, you hit a plateau, the scale doesn’t budge, and you no longer feel the same level of motivation. And staying motivated is important when you’re committed to better health in the long run.

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July 21, 2011 by Monica

Muscles – not just for bodybuilders!

To most people outside the gym, the word “muscles” brings to mind huge bulging muscle bellies and bodybuilders. The importance of muscle mass, strength, and metabolic function in the performance of exercise and sports, has never been questioned. However, muscles aren’t just for show. Here I will explain why.

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