Lying About Life, Health and Death

Lying is dark, dangerous, and dirty. It is one of the most harmful actions a human can do. Few things can break down relationships, friendships, and families faster than the act of lying. It is not a physical act like abuse, but it can hurt just as much and it is much more acceptable in our culture compared to physical abuse.

If you were to get a serious medical diagnosis and then decide not to tell your family about it, is that lying? I want to make the case that it is. I also want to change your mind if you disagree.

Lying can take two major forms. Lies can be active or passive. Verbal deceptions can be lies of omissions or commission. Withholding a diagnosis like cancer, alzheimer’s, or parkenson’s disease is most certainly a passive lie or a lie of omission. Very quickly it will turn into many active lies, especially when you spin other deceptions about why you are not feeling well or perhaps when you say you are going out with friends while you are actually at the hospital receiving chemotherapy.

“My father was diagnosed with liver cancer. He did not tell anyone in the family. The grandchildren, my spouse, and I wanted to schedule a trip to visit him and mom. For some reason none of the dates worked because he said he had other things scheduled like small fishing trips. We now know he was getting treatment for his cancer. He died suddenly and we never got to be with him or see him alive again.”

~From: A real story someone has lived through

The number one argument people make for hiding a medical diagnosis is that they don’t want their family members to worry about them. The number two reason is that the person with the serious diagnosis does not want to be treated differently. Both reasons, I would propose, are superficial reasons that lead to separation instead of closeness, denial of feelings, and of course lying instead of truth.

Not wanting family members to worry is a common thought and often leads to tragic outcomes. Death and illness are part of life. People in the United States are some of the most shielded humans from this reality in all of history. Part of human existence should be gaining closeness and deeper love as one travels through hard times and suffering with others. The bright side of suffering and illness is gaining closeness with others. Keeping a grave diagnosis a secret snuffs out this aspect of human existence completely. Love has no chance to grow. This chance for love to grow is for all people involved. Loss and worrying (i.e. thinking about and hopefully taking action due to the time limited nature of human life and health) can change people for the better.

“My mother kept all her medical problems private. She never shared or wanted to talk about her diagnoses. Now she is gone. She was trying to protect me but what I really wanted was to support her, spend more time with her, and visit her more. I feel deceived…all the signs were their but she kept quite. I didn’t have those last chapters with my mother.”

~From: Another real story someone has lived though.

Lying to yourself is also a bad thing to do. Self-deception can be dangerous and lead to many bad situations. Denying one’s health circumstances can easily lead to driving a vehicle too late into a diagnosis (car accidents), failure to manage your disease (limb loss though diabetes/ falls, etc), and never preparing for death (having the false view that tomorrow is guaranteed). Are you mentally, emotionally, and spiritually prepared to die? Is your legal will updated and clear or are you going to burden and traumatize your family once you are gone with legal battles? Please make your legal will clear and clean so your family can grieve well instead of worrying about your “stuff”.

Consider this: people are going to grieve you. People generally want to help, love more, and desire closer relationships. Your decision to lie may have an underestimated negative effect on the lives of many people. Telling the truth and facing reality for what it truly is-—is one of the most interesting and wonderful acts a human being can do.

Death will come for us all. So will sickness. We can accept and grieve these facts together when the time is right.

Jason Cornish, ACE Personal Trainer, Medical Fitness Specialist, Health Coach. He practices his craft in Auburn, AL.

Good-Bye for Now: Dr. John Hand R.I.P.

On October 15th, early in the morning John Hand’s story on Earth came to an end. This is a tribute to a life well lived despite many health challenges. We can all learn from story’s like this.

John trying his best to master rope slams. This was about the only exercise that eventually got him tired!

I first met John at Health Plus Fitness Center. At the time he was working with several other trainers in order to keep and gain some level of fitness. I knew him primarily because I coached his spouse Roberta in my Real Age Reduction class. After Health Plus closed, I eventually became his trainer.

John was a very tough person. He was able to endure about anything I put him through training-wise. I am not sure he believed me, but he had a much greater work capacity than some of my teenage clients (he truly did)! His hard work paid off. Not only did he maintain his level of fitness, he actually improved! He got stronger, was more able to get up and down from chairs, and increased his ability to move on his walker.

John with Roberta and Mary.

What did John do with his fitness gains? He was able to live a good life. With the help of his wife Roberta, he was able to live a pretty normal life even with a body stricken by multiple sclerosis and other chronic conditions. Beach trips, park visits, restaurants outings, and plenty of live sporting events were all common activities he and Roberta enjoyed.

I will never forget John and Roberta’s drive to stay engaged in life and not let bitterness and despair win. Rest in peace now John Hand. Your pain is over and the fight is done. I hope God has given you a pair of wings to fly and move in health and freedom like never before.

Are Sit-Ups Bad? YES! Hear Me Out

Sit ups…..I remember doing so many during grade school and beyond. They were a staple in PE, sports practice, and also in my first home exercise routines. I did a LOT of sit-ups before the age of 18 and I am well experienced with this exercise.

Then there was a workout that changed my life forever. When I was 16 years old I was doing a workout that included box jumps. During my last jump down from a big wooden box something strange and unexpected occurred. A lightening bolt of pain struck my low back. OUCH! I was down on the ground confused and full of fear. I didn’t know it at the time, but I had just created a disc bulge. My disc was out of place and it was touching a nerve. This created a lot of pain and made walking near impossible for a time.

Why me? Why did jumping down from a box create a disc bulge?…. It all comes down to anatomy, physics, and time.

The human spine has the potential to have a great range of motion despite the fact that no one segment has a large range of motion. When all the segments move together, this creates the ability for sit-ups, back arching, and other motions (including the ones found in circus acts…). Sit-ups are a flexion based exercise that takes the spine through a large range of motion. What is missed by many that love sit-ups is that not all segments of the spine are equal.

The middle back (known as the thoracic spine) has ribs attached to each vertebrae. This makes the middle back more stable than the lower back (the lumbar spine) which do not have ribs attached. Instead the low back vertebra are stabilized by muscles (the ab muscles…the six pack). So, at a baseline the lumbar vertebrae and discs are more unstable than the rest of the spine because it carries much more load than the neck and it does not have ribs attached like the middle back. Therefore, the low back does not have the capacity to withstand a lot of load over time when motion is added compared to the middle back.

If you want to injure the human lumbar spine, sit-ups are a great way to do it. This was demonstrated in labs that took cadaver spines (from pigs) through the sit-up motion. Disc damage was created. The research did not stop there. The same thing was shown in living humans!

(Yates, Justin P. MSc; McGill, Stuart M. PhD. The Effect of Vibration and Posture on the Progression of Intervertebral Disc Herniation. Spine: March 1, 2011 - Volume 36 - Issue 5 - p 386-392)

Sit-ups are indeed a very good exercise to work the abdominal muscles. However, sit-ups are one of the highest “tax” body weight exercises there is. Yes, sit-ups will give you stronger muscles, but they will weaken your spine and will likely cause back pain. This is what happened to me. All the sit-ups I performed as a youth slowly weakened the collagen around my disc and made it more vulnerable to injury.

When I jumped off that big wooden box when I was 15 years old, my collagen was already cracked and weak. The force of jumping down caused the “dam” to rupture sending me on a near 15 year journey into chronic low back pain. In short, I would not recommend classic sit-ups as an acceptable exercise for most people. There are many other exercises that work the core FAR BETTER than a sit-up that have little to no spine tax.

More on this subject coming soon in part 2….


Ready to build your body while sparing your spine?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Healthy Snacks

I get asked all the time: what is a healthy snack? Is this bar OK? How about this drink? What about protein cookies?


RULES OF HEALTHY SNACKS:

  1. Ask: is my snack real food?

  2. Look at the ingredients, the fewer the better

  3. Can you pronounce and/or do you know most of the ingredients?

  4. Check the carb count. Many “healthy bars” may be too high in carbs (sugar, honey, oats, agave nectar, etc).

My Quick List:

Here is a quick list of healthy snacks that I would eat and recommend:

RX Bars

I like these bars because of their real food content. All real food.

Eden Seeds

Eden sells several different seeds and snacks. Very good and clean company. Buy these online.

RX Bar

Here is the breakfast version that is a little higher in carbs. You can cut it in half and enjoy it twice.

LARA


BAR

Here is another real food bar. Low ingredients. I Always cut these bars in half (high carb). Goes good with a few nuts.

Kind Bars

The original Kinds Bars are still a good choice for a bar. There sugar content is usually around 5 grams. Many of their new products are not so kind on the body however…..

Other Ideas:

  1. Avocados

  2. Dark Chocolate (70% or greater)

  3. Apples, Oranges, Cherry Tomatoes, Berries, and more

  4. Beef Jerky

  5. Mixed Nuts and Seeds (please measure out portions)

  6. Low carb or Keto Bars

  7. Hard Cheeses (if you handle dairy)

  8. Cottage Cheese

  9. Lunch Meat (Turkey, Ham, etc)

What is your favorite healthy snack? I am always open to suggestions.

Ready to change your food choices and lose weight?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Weight Loss That Works: Habit Change

After working as a trainer for about one month (I started way back in 2011) I realized that losing body fat was tough for most people. Simply telling clients to calculate their maro-nutrient needs (protein, carbs, and fat) and coming up with a number to stay under didn't work very well....it hardly ever worked.

Weight loss is not simply a calculation in the real world! Nor is weight loss mostly about getting on a new diet or reading the latest diet book.

If these tactics worked, the USA would be trending out of the obesity epidemic, but we are actually heading towards a WORSE national health status.

It turns out that mindset work and behavior change is how people can actually lose weight and keep it off. Habit change is the key!

Like boxing, habit change is a SKILL-BASED undertaking. People need to learn how to change habits. Otherwise, willpower alone is used, which does not work long term for most people.

Ready to lose weight a different way?

Step One:

Mindfulness Training:

The first step to changing habits in how you eat is gaining "mindfulness muscles". Through some very brief education and practice you can start to gain more control over food habits instead of being beaten again and again by typical patterns and food addictions. (Is food really addictive and habit forming?....YES!)

Studies show that only 12 minutes a day of this practice yields substantial benefits!

Step Two:

Goal Setting and Habit Change:

This step is simple to start and yields the best results with follow through. Write out your goals for weight loss and habit change. To do this, get out a piece of paper and write down your specific goals that you have (example: I want to lose weight). Next make it specific and time bound...(example: Ok getting real...I will lose 2 pounds in the next 7 days). Lastly, write down how you plan on doing this and what habits must be changed (example: I need to forgo buying packaged carbohydrates. No more cookies, chips, and crackers. I also need to donate or toss my stockpile of cookies). Want to make this step even more effective? Tell others, post it up on the fridge, or have an accountability partner (or coach).

Step Three:

Get on a Real Food Diet

Notice that this is step three, not step one. You have to get your habits and mindfulness training going before you change your shopping list. With any diet, you have to find a diet that gives you results, keeps you happy, and is full of real food. This can be low, medium, or high carb. Everyone is different. If you stick with real food your chances for success are high.

Step Four:

Eliminate the Two Great Killers

Yikes, death and diabetes…curtesy of food chemistry and big food USA

Out of all the various foods available 24/7, 365 days a year there are two that remain the most deadly and addictive:

1. Processed Carbohydrates

2. Liquid Calories (Especially Sugar)

If you want to live long and prosper (and actually make your weight loss goals) these two items have to be greatly reduced and reworked on your menu.

Step Five:

Exercise High and Low

What is the best kind of exercise to lose weight?

Move often, in many different ways, and for as long as possible. What I mean by this for most people is walk more. Low level cardio and movement is what I call "exercising low" or in low mode. The human body was made to walk miles everyday. Walking is required in order to stay healthy for any able body. When people do not live out this biological necessity in some way, weight gain is a natural result. If you are struggling to lose weight and are not walking daily start by adding a 10-15 minute daily walk. Also, remember to add distance in your weekly routines, like parking near away from the entrances of stores.

On the flip side, "exercising high" is when people go to a place like a gym. In order to flip the switch and work “high mode” people need to sprint (or do interval training), lift heavy weights, and train power (think medicine ball slams). This form of exercise is much different than the “low mode” mentioned above. Exercising in high mode works different parts of a person’s cellular machinery. This mode is great to keep your body biologically young and metabolism high.

If you lack one or both of these modes, add them in and weight loss will likely follow.

Step Six (Bonus Step)

Brain Retraining

Above is a picture of the BrainTap headset in play. It uses unique blue lights, sound, and several different audio/ visual modalities to retrain the brain.

If weight loss is really about habit change, it would be prudent to think about where habits are formed and maintained. The answer? The brain. Our brains are the formers and propagators of our ideas and habits, for better or worse. Therefore, if one changes both their ideas and way of doing things the brain will change. Due to the science of neuroplasticity it is now known that any brain (regardless of how young or old) can change if properly stimulated.

In order to help facilitate better brain health and increase the ease of habit change people can use various brain training methods. One of my favorite methods is an audio program called BrainTap. I won’t go into all the details on how it works (feel free to ask me or go to their website). The short story is this: through the power of beats, music, emotion, and guided visualization your thoughts and literal brain structures can change for the better. BrainTap has over 100 different programs designed to help people lose weight all through the power of neuroplasticity.

Here is their website if you want to learn more:

https://braintap.com/


Ready to change your food choices and lose weight?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

 

Motivation and Mindset: The Best "Diet"

Social support and having humor is always important to stay on track with diet and lifestyle change.

Social support and having humor is always important to stay on track with diet and lifestyle change.

Most people are on an ongoing quest to find the perfect diet. Weigh Watchers, Paleo, Atkins, Keto, Plant Paradox, Vegan are all common diets that people try. The variety of diets never ceases to amaze me.

Say, what causes people to consider and try a new diet? What makes a person push the go button on a diet change? The biggest factors are:

1. Knowing someone who had success on a diet

2. Successful Marketing,

3. People like the food list

Only around 40% of people stick with a diet after 6 months (New Year diet changes). At two years, 90% of people are back to their old habits. Any weight that has been lost is often gained back. Diets alone have a BAD record of getting people to a different state of health and an optimal body weight.

Why do people fail at diet/ lifestyle change and weight loss attempts? A lot of this has to do with False Hope Syndrome.

What’s that?

False Hope Syndrome goes like this: people get excited about reaching their goals. Their excitement is centered on trying something new and different….a new method. The chosen method may or may not be suited for them, but in either case most people tend to give up because they lose track of their purpose (why am I doing this?). When results do not come in quickly and a diet is “hard” to follow their mind says things like “screw it”, “this is too hard”, “I deserve to eat……” “all things in moderation”…….”this is not worth it”.

People then tend to go back to their old habits. Change is not sustained. Life and health status stays the same.

Is there a better way? I like research and science. The best research on change psychology and successful weight loss clearly says that in order for the majority of people to actually change and meet their goals they need to learn how to change.

In other words, the best “diet” that people can adopt is one that actually causes long term change to occur. Dealing with motivation and mindset is step one. Foods list, diet books, and weight loss apps do not get the job done.

In an effort to help people make their health, nutrition change, and weight loss goals before January (the new year resolution attempts) I have created on online program called the Nutrition Reboot.

The first part of this class happens to be called: Motivation and Mindset.

This class will lay the foundation for success that most weight loss and lifestyle change programs and diets are lacking.

Ready to change your food choices and lose weight?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Why We Get Fat: Hyperpalatable Foods

I could not think of a better picture of a Hyperpalatable Food

I could not think of a better picture of a Hyperpalatable Food

Why do modern people gain weight? One of the main reasons is that over the past 70 years (and especially in the past 40) food chemists and businesses have come up with ways to make food beyond tasty. Many modern foods have become ULTRA-tasty or you could say Hyperpalatable. Modern foods can taste so good that the human brain and palate is overwhelmed and many can’t stop eating.

Can’t you just have one?……maybe not.

Interesting Questions: How do you feel about having so much of your health, life, and food purchases “controlled” by food chemists and companies that know how to hit your buttons just right? Companies having sway over people’s food choices by hacking their biochemistry has certainly played out to have greater consequence (weight gain, diabetes, early decline in health) than companies using sales tactics to sell their variety of shoes or cars! Knowing this reality is important for people when they want to lose weight and keep it off for good.

IMG_5325.JPG

Many modern foods retrain your palate and brain. Everything you eat needs to be ultra-tasty. Normal food becomes so boring. This is a recipe for disaster, disease, and early death.

Here is the good news: many people that learn about hyperpalatability are empowered to think about their food choices differently. I have not met anyone who likes to be controlled by companies and manipulated by “tricks” (in this case brain/ palate tricks).

More good news: people can retrain their palate to become normal again. This makes weight loss much easier. In addition, when a person with a retrained palate eats hyperpalatable junk food again, it is often too much for them (they don’t enjoy it as much).

Last and best good news: I love to use healthy hyperpalatability to help clients lose weight. Yes, the same tricks that food chemists use to ensnare lifelong customers can be used, in a healthy way, to enjoy healthy food like never before. For many people, this is the best way to overcome habits and food addiction. Otherwise, will power alone does not tend to win out (90% of weight loss attempts backfire in 2 years time).

Ready to change your food choices and lose weight?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Varicose Veins: Best Remedy and Greatest Cause

Daily Walking: Keeps Arteries, Veins, and Bodies Healthy

Daily Walking: Keeps Arteries, Veins, and Bodies Healthy

To get the most out of this article please read part 1 and part 2 first.

Part 1: https://www.eightfoldfitness.net/blog/2020/6/10/varicose-veins

Part 2: https://www.eightfoldfitness.net/blog/2020/7/1/varicose-veins-how-to-fix-and-correct

Now is the time to reveal the best and very simple way to keep human legs and veins healthy and looking good.

The Big Reveal:

People need to walk more to keep their veins from becoming varicose veins.

This is almost a simple recipe for success. However, as I discussed in my previous article on varicose veins, walking with the wrong mechanics and without muscular effort may yield minimal or no results (and actually can lead to joint injuries). A proper foundation of strength and good walking mechanics has to be achieved before walking can be maximally effective.

Now, if we assume that someone is ready to walk (using muscles to move instead of the common controlled falling gait pattern, etc) the next question to answer would be, “How much walking time do people need to fight varicose veins?” What is interesting about this question is that most people ask this question because they want to consider the cost/ benefit ratio. Many people struggle with the question of if walking for any reason is worth the time and effort. In other words, many people want to know the minimal time/ distance they need to walk in order to “fix” their varicose veins. This reality is interesting to ponder and is at the heart of why people lose their leg health and develop varicose veins in the first place.

Humans are First and Foremost Walkers, but Modern Humans are Almost All Sedentary

Most of my clients work in front the computer. This compels them stay in the same position for 6-10 hours a day. In addition, most of my clients enjoy their free time on screens and technology which also compels them to stay in the same position. Does exercising an hour a day make someone NOT sedentary? How about two hours a day? The answer to both questions is actually NO. If someone exercises for two hours a day and still spends the rest of their day in a chair and on screens they are still in the sedentary category of people.

However, people who make an effort to exercise do get an upgraded status which is a new term called “sedentary exerciser”. This is actually a good upgrade. The 30, 60, 120 minutes that people exercise is to be commended and continued. It is literally saving their health. However, the other large portion of the day being inactive is what drives many chronic degenerative changes (like varicose veins). Having only a set exercise time is usually not enough to produce an optimally healthy body.

How Much to Walk for Better Legs and Veins

Short Answer:

Walk as much as you can and as far as you can and as long as you can.

MUCH……FAR……LONG

Long Answer:

People need to walk every day in order to stay healthy and make their veins happy. The best walking program is one that varies every day. It might look like this:

Monday: Walk 1 mile

Tuesday: Walk 5 miles

Wednesday: Walk 1/2 miles

Thursday: Walk 4 miles

Friday: Walk 1 miles

Saturday: Walk 6 miles

Sunday: Walk 3 miles

Are you too busy to walk 5, 3, or even 2 miles at a time? No problem. It is actually best to divide your movement up during the day instead of having only one large “movement meal” that you give your body. For people that are really time crunched, a 5-10 minute walk can do wonders for the body. Don’t underestimate the power of a short walk. Some amount of walking is better than none.

In addition, get creative with multi tasking. When you talk on the phone add a walk to it. Listening to a book, podcast, or the news? Walk while you listen. Technology does not have to keep you seated and indoors as much as you think. Use technology as part of a new habit of walking more.

In order to keep your legs, body, and veins functioning well and LOOKING good a lifestyle of movement and walking has to be adopted.

Want some help with your mechanics and health?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Varicose Veins: How to "Fix" and Correct

Picture from Wikicommons

Picture from Wikicommons

During the last post, I wrote about how varicose veins are formed from a biomechanical perspective. If you missed that post read it here:

https://www.eightfoldfitness.net/blog/2020/6/10/varicose-veins

I always like to understand the reasons behind problems in the body. I also love to fix problems whenever possible. This article will explore some simple ways people can optimize the function of their legs. When the basics of leg health are practiced an environment will be created for varicose veins to heal and improve.

Tight muscles are a primary reason why people develop varicose veins. Therefore, tight leg muscles need to be stretched. But how? I don’t think that standard ideas about how to stretch will work for most people. If one actually desires to change a length of a muscle they need to commit to some long duration stretch protocols. Instead of stretching for 30 seconds or so, people need to use more comprehensive stretches for several minutes at a time.

Here is one of my favorite stretches to address many muscles at a time. A very good time saver!

This Stretches the Entire Back Line of the Body

This Stretches the Entire Back Line of the Body

This stretch is powerful because it stretches so many muscles at the same time. Notice that the calf muscles are also getting a stretch from the feet hanging off a pillow. You can use pillows, books, or a rolled up towel to make this work. Think about taking up this pose and staying on stretch for some time as you also do something else (i.e. talking on the phone, watching your favorite show, podcast, etc).

Here is another stretch that addresses many muscles of the front of the body. The same rules apply. Hold this pose for several minutes as you do something else to pass the time.

This One Stretches the Entire Front Line of the Body

This One Stretches the Entire Front Line of the Body

To make some serious gains using the old school stretch protocols, these should be held for 5-10 minutes at a time or even longer. This should take care of some of the tightness. When I work with clients I rarely use static stretching to enhance flexibility. Instead I tend to use more complex strategies and movement patterns to restore muscular length. However, some good old stretching is a great place to start.

Strength Training for Varicose Veins:

As discussed in my last article, muscles are supposed to act as a pump to circulate blood. In order to optimize this function people need to strengthen their legs and move with their leg muscles (instead of using ligaments, stiff fascia, or joints). Most people need to start with some kind of core training along with glute training/ reeducation.

It may be odd to contemplate the following. Two people can move in about the same way but they might use completely different muscles or body structures to move. One person could be using the “right” muscles while another person is using their joints and ligaments. How do you know which group you fall into? One good indicator that you are using the “wrong” tissues is that walking, moving, and exercising hurts your joints. What should movement feel like? Movement should feel easy, light, and energizing. Your muscles should get worked and tired instead of your joints getting painful and inflamed.

Where to start? If you are dealing with aches and pains it would be best to work with a skilled trainer/ coach. If you are an experienced exerciser start with the basics of lunges, squats, and swings (or perhaps dead lifts). The key to any exercise is good form and (this is key) to get the correct muscles to work when they are supposed to.

To summarize, the easiest way for anyone to start helping their legs work better (and therefore help their veins work better) is to reduce the pressure in their legs by stretching. Next up would be strength training using the correct muscles with good form. These two foundational pieces of restorative exercise should produce better legs, happier veins, and will lay the foundation for the most important part of the equation which I will cover next time.

Want some help with your mechanics and health?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Varicose Veins: How They Form

640px-Leg_Before_1.jpg

Here is a picture of some varicose veins that have formed.

Client Question: I developed varicose veins in my 30s and they have gotten worse in my 40s and 50s. Why did they develop and what caused them to get worse?

Answer: Varicose veins develop because of the misuse or lack of use of the legs. (BTW= most problems in the body develop because of lack of use or misuse of the body). Let me explain. In order to survive from one moment to the next the body needs to pump blood through the body. What organs and systems pump blood through the body? The most well known is the heart. However, did you know that the heart is not a strong enough pump to get the blood to the toes and back again? The heart needs help! The secondary system that keeps blood pumping is contracting skeletal muscles. (Some have recently made a good case that the skeletal muscles are supposed to be the primary pump of the body!) Third in line is the venous system. The veins have a series of valves that open and close that push blood through. Valves and pressure allow blood to win over gravity to circulate through the body.

Why do varicose veins develop? They are actually a needed adaptation of the body due to a lack of skeletal muscle contractions and too much pressure. What causes “lack of skeletal muscle contraction”? A sedentary life style. No movement = no muscular contractions. What causes “too much pressure”? Tight muscles cause too much pressure.

Therefore, if a person does not move enough and/ or they have tight muscles they will likely develop varicose veins. In addition, (and this is a deeper subject matter) if a person moves around in life using their fascial and muscular tightness or tight ligaments they will have a diminished muscular pump action when they do move and exercise. This situation can also cause varicose veins. Did you know that people can move around using more joints and ligaments than muscles? Gait experts describe this type of walking pattern as “controlled falling”. The most visible form of this might be seen in an elderly person that shuffles side to side or forward to move around. Proper walking requires activation of the posterior (back side) muscles to propel the body forward. This is a fascinating story but it will have to wait for another day.

As to why varicose veins get worse over time, look at this simple equation:

Sedentary Life Style + Tight Muscles + Poor Movement Patterns + Number of Birthdays

Picture from wiki commons; author jmarchn

Picture from wiki commons; author jmarchn

Question: I heard that varicose veins are genetically inherited. Is that true?

Answer: Genetics are complicated. The short answer is NO, people are not born destined to get varicose veins. However, the longer answer might be yes. If a person inherits tight muscles, poor movement patterns (which can be adopted by observation of parents), a sedentary lifestyle, and poor nutrition they will likely manifest the same or similar diseases as their parents. Please note that children often inherit non-genetic behavior and patterns from their parents. The two biggest factors that contribute to varicose veins that are genetically passed down would probably be muscle and ligament stiffness as well as vein cell wall durability.

Question: Is it true that surgery is the only way to treat varicose veins?

Answer: Not at all. Effort placed in lifestyle modification is the best way to “fix” varicose veins. I will concede that SEVERE varicose veins probably require surgery. However, if anyone undergoes surgery to remove their varicose veins they will likely return if a person’s lifestyle is not modified. Isn’t that always the case? Surgery does not magically change the root cause of varicose veins (which might be much more biomechanical than people may think).

After reading this blog, I hope that the biomechanical causes of varicose veins has been highlighted. Look for a blog soon about how to “repair” or “fix” varicose veins soon.

Want some help with your mechanics and health?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Knee Rehab with the KneeHab XP

I first got the Kneehab XP 3 years ago. It was not a cure for my knee problems, but it brought some of my muscles back to life.

I first got the Kneehab XP 3 years ago. It was not a cure for my knee problems, but it brought some of my muscles back to life.

This is a video about how to prep the body for electrical stimulation and my experience with a round of therapy on the KneeHab XP. The video will explain…..

Want some help with non responsive muscles or chronic pain?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Sprouts 101 and Brain Health

I have been sprouting seeds for myself and my family for about two years now. After I learned of the fantastic health benefits of broccoli sprouts from Dr. Rhonda Patrick I was motivated to add sprouts of all sorts to our menu.

For anyone up for a deep dive on the research enjoy this video:

https://www.foundmyfitness.com/episodes/sulforaphane


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Below is a video that captures the process of how I have been sprouting seeds for years. If you are interested in getting started all you need is some wide mouth mason jars, sprouting lids, and sprouts.

Want to buy the lids online? Type in “ stainless steel sprouting lids “ into a search engine. Several options should come up.

The best place to buy sprouts locally is Daysprings Natural Grocers. You can always try to look online as well.

Want some help with your menu and your body?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

All About Online Training

Almost everyone is now stuck at home due to the virus pandemic. From what I hear from clients and from the broader fitness community, many people are also getting stuck in some sedentary habits to pass the time. This is understandable, but our bodies and immune systems will start paying a price if we all don’t start moving and exercising.

Are you ready to get moving again? First, I strongly encourage people to walk in their neighborhoods (or even in their houses). Walking is foundational for mental, hormonal, and physical health. The next level of taking care of the body is intentional well balanced exercise. This is what I am proving for people online during this season of staying at home.

Here is my virtual set up. With my big screen TV, I can easily see clients, coach them, correct form, and conduct a well balanced workout.

Here is my virtual set up. With my big screen TV, I can easily see clients, coach them, correct form, and conduct a well balanced workout.

Here is an example of a small group that I am training. I am still training solo sessions, small groups, and large groups.

Here is an example of a small group that I am training. I am still training solo sessions, small groups, and large groups.

Here is a shot of what my clients see when they train with me online. I have a variety of equipment to match whatever my clients have. Some of my clients have no equipment at all, while others have a good set up of dumbbells, bands, and other equipm…

Here is a shot of what my clients see when they train with me online. I have a variety of equipment to match whatever my clients have. Some of my clients have no equipment at all, while others have a good set up of dumbbells, bands, and other equipment.

Is online training worth doing? Absolutely yes! I realize that training online is not the same as in person training at the studio. However, during my first week I have been happy with the quality of workouts I have conducted. More importantly, all my clients have been surprised by the intensity and quality of the workouts. They report that sessions are much better than random online workout videos and home routines. I am also able to correct people’s form and modify training based on fitness level and needs.

Do you want to avoid atrophy of the body and mind? Want to make this a season of weight loss instead of weight gain? Give online training a shot and see what you think. Everyone who has shows up for the next session.

Online sessions are available by appointment. I also have a large group schedule which I can provide upon request.  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Powerful Posture

Pic from cindy.ocliw.com

Pic from cindy.ocliw.com

Have you noticed that almost ALL modern humans have a bent over fin?

It is called bad posture. This includes rounded shoulders, a forward head, and a compressed spine.

If you have not noticed how most people have this abnormal posture, don’t feel bad. It is so prevalent that it is easy to miss because it is so common. Orcas in captivity probably don’t notice how they all have bent over fins because they almost always have bent over fins.

We look the same, so this must be how we are, right? What is abnormal becomes common. Soon we all forget what normal is supposed to be.

The biggest culprit to why humans have forward head posture and rounded shoulders is because we spend so many hours using technology and reading books in the same position…..and this position is usually a bad one.

Here is a video Avie (my daughter) and I created to inspire people to use different postures when they use their technology and read books. I hope you find it helpful and put it to use.

Are you ready to get your neck and shoulders in balance?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.


Clients VS the Sandbell

Are you ready to get your back in shape?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

The Story of TRT (Testosterone Replacement Therapy), Cancer, and Missed Health Gains

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So much of who you are as a person is based on your hormone levels (both past levels and current levels). Hormone levels can literally affect the physical structure of your brain, immune system, bone density, and muscle mass. The current research on outcomes of hormone replacement therapy overwhelmingly tells a story of how optimal hormone levels produce better health outcomes for people. People age and feel better when their hormone levels are optimal for their body.

Hormones are so important I have decided to include them in one of my eight core areas for optimal health.

Receiving hormone replacement therapy is not a black and white outcome for everyone. Of course, some people should avoid it for specific reasons. In some circumstances, hormone replacement therapy might cause worse health outcomes. However, hormone replacement causing bad outcomes is the exception, not the rule.

I want to share a level headed discussion on the topic of testosterone replacement therapy from an expert in the field. He tells a story of how some misinformation about testosterone and cancer sent most doctors in the wrong direction in how they treated their ageing male patients.

Here is the podcast link:

https://www.ihmc.us/stemtalk/episode-103/

Great discussion. Good knowledge.

Are you ready to work on all aspects of your health? Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

The Big Secret: How to Really Lose Weight

What’s for breakfast? Produce from my backyard. Food that is local, fresh, whole, and not sprayed with pesticides is the best kind for the body. However, just eating real whole food will get many people to a much better health status. This is a key …

What’s for breakfast? Produce from my backyard. Food that is local, fresh, whole, and not sprayed with pesticides is the best kind for the body. However, just eating real whole food will get many people to a much better health status. This is a key tenet of my health coaching approach.

I recently went to a local book store. During my visit I had to see what titles were making it to the health/ fitness/ and nutrition section of a brick and mortar store. The biggest section of the health book section is still DIET BOOKS. Ugh. Keto diet books and intermittent fasting are the flavors of the year (maybe 2 years now).

Diet books have been popular for decades. They have been very prevalent during the era of mass health decline and weight gain which we are currently still in. Diet books and weight loss diet programs are a huge part of the $72 Billion weight loss/ diet market.

$72 Billion a year spent on weight loss and diet programs? What a waste of money. Health decline and obesity are getting worse, not better. Diet books and diet changes do not produce lasting weight loss 90% of the time. Diet books have a low return for investment. In other words, diet books don’t work.

Here is my proposal: people need to STOP trying to lose weight through diet books and fad diets.

Diets like keto, veganism, the whole 30, paleo, etc, are merely tools or methods that can be used on a person’s weight loss journey. Used as a sole method, diet changes rarely produce lasting results.

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When a person is motivated, here is how he or she can actually lose weight and keep it off.

Step One: Awareness

People need to become aware of how they are eating. Awareness is the first key to change. If people do not know the effects and amounts of what they eat nothing will change for them.

Step Two: Change at Your Pace
Change needs to be made at a pace that works for an individual. Is change hard? Yes, but change is also rewarding and life giving. By finding a good pace, anyone can succeed.

Step Three: A Guide is Needed (like a Health Coach)

If you have NOT lost weight and kept if off, guess what? You need a coach. The majority of people waste so much time, money, and effort trying to lose weight on their own. Losing weight permanently is difficult. Having a guide makes losing weight much more possible. A health coach can act as a guide. (Would you attempt to climb up a mountain in the deep wilderness without a guide? How about cutting your own hair with a mirror and scissors?) Remember that some of the most disciplined people in the world (like Olympic Athletes) seek the help of coaches (several at once in fact) to achieve their goals.

Step Four: Finding Your Lifestyle Diet

Do you know how many people who lose weight keep it off after 2 years? About 10%. Why such the low number? A major reason is that people never find a sustainable diet that works for their body and one that they are also happy with. This takes times (and occasionally people have to mature in their relationship with food), but once formed people can continue to enjoy a their new diet for life.

Are you ready to finally lose weight and keep it off? Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

New Year Fitness Gains

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February 14th is here, 6 weeks into the new year. How are your health and fitness goals going? (going, going, gone….?) The large (very large) majority of people do not stick with habit changes. This is especially the case with exercise….and is even more the case with nutrition changes!

I want to give a shout out to several of my veteran clients (i.e. no longer rookies). They are a great picture of how people can change and get better no matter how many birthdays they have celebrated.

Below is a highlight video from my Real Age Reduction training session. It is amazing to see what my clients can do. They have gained a high level of function and strength. I often remind them to look around and become aware of their peers. I say “how many other 70 year old people can do what you do”? Some of the people in this video have been training for years. As I keep challenging them, they keep progressing.

Are you ready to start making your health and fitness goals? Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Strength Gains at ANY Age

The secret to staying young is KEEP CHALLENGING YOURSELF

The secret to staying young is KEEP CHALLENGING YOURSELF

People of any age can turn their health around and get stronger, become more capable, and turn back the biological clock. When the human body is challenged it will respond and get stronger. This is what the body was meant to do.

It has been so inspiring to coach and train people in their 7th, 8th, and even 9th decade of life. I love hearing stories from my clients about how they don’t have to give up going on trips, garden work, other hobbies, and above all stay independent/ strong/ happy!

During a large group training session this past week I had a moment of amazement at what one of my clients was doing (go Roberta!). It truly is amazing, especially considering her physical capabilities 3 years ago when I first met her. She has come a long way!

https://www.youtube.com/watch?v=F3BexDZZtQk

Ready to get stronger at any age? Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you being any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.