Get To Your Core!

You've probably seen or heard the warnings NOT to do cardio exercise and that it's actually a "myth" you should avoid.

As I was doing my cardio workout today, I was telling myself I needed to set the record straight for you.

Then I thought…I've got this crazy iPhone…and it fit perfectly in a little slot on the machine…so I let it rip!

I also reveal some secrets about how to use high intensity interval training for maximum fat burning and when I think it does more harm than good.

The videography is a bit unorthodox but the message is clear.  So jump on the elliptical with me for a few minutes and learn some smart exercise strategies that will help you program your body to burn more fat and avoid hurting yourself!

The 2 exercises you'll learn today may amaze you because even though they are 2 dynamite low back pain exercises, neither one of them really exercises your "back muscles". 

The new paradigm says this, "Stop Treating The Site Of Pain!"

You have to look for the movement and posture PROGRAMS you're using that are repetitively damaging your tissues!  So take a load off your back with these 2 moves and let me know your results in the comments!

The most common question I get when someone starts in on our exercises to reverse Crossed Posture Syndrome is…"What if I have a low back disc issue?"

Today's episode gives you the same advice I give to my private clients suffering from disc related pain.  You'll also learn where you can get the most important handout my private clients receive.

Even if you don't have a current problem, download it, print it, and put it in your first aid kit…seriously.

You'll also learn how to handle the inflammation that comes along with the injury and how to "calm the fire" with natural supplements that don't impair your body's tissue healing process.

Anti-inflammatory drugs like ibuprofen, aspirin, naproxin sodium (Aleve), Tylenol, etc all have nasty side effects that can adversely affect healing as well as mess up your gut and liver.  So now you'll at least have another option.

Please share this important information on Facebook and any other social network you're a part of by clicking the facebook button at the bottom of this post and go "Like" the Core Wellness Institute!

It truly can save a lot of unnecessary suffering.   Have an AWESOME weekend and a safe Halloween!  Be sure to look below the video for more resources and links!!

QUICK HALLOWEEN SURVIVAL TIP!...Remember that sugar suppresses the immune system so PLEASE take it easy and stay healthy!

We actually buy our kids' junk candy with cold hard cash and give them a couple of organic dark chocolate bars to savor.   It saves us a lot of belly aches, colds,and flu.

Dr. Steve

HERE'S THE FACEBOOK PAGE TO DOWNLOAD THE "SCIATICA/DISC FIRST AID HANDOUT"

Supplements mentioned in today's episode for reducing acute inflammation:

http://www.metagenics.com/products/a-z-products-list/Protrypsin

http://www.metagenics.com/products/a-z-products-list/SpectraZyme (plant based alternative)

http://www.buywobenzym.com/SFNT.html?gclid=CMCx_-2siqwCFcdrKgodwkkWnw

This one leg "hip hinge" exercise is crucially important for sparing your spine and helping you avoid disc injury and the life altering sciatica that often comes along with it.

Actually, this is one of the best herniated disc exercises ever because it fixes one of the main CAUSES of disc bulges or disc herniations…too much spinal flexion (bending forward so that you low back becomes rounded).

I think you'll also be pleasantly surprised at how it makes everyday movement like bending, lifting, and even walking soooo much easier.

It's really a test of your balance.  Be sure to leave a comment and tell me how you do!

This little trick that I call "Stick The Landing" in the "Reverse CPS Now!" Home Training Course will let you know real quick if you've developed what I call "Deep Core Amnesia".

It's a great little self test and like a lot of tests…it's also an exercise you can do to develop better awareness of your center!

Also…Enjoy the short history lesson because this episode was filmed near the place in the Ohio River where Lewis and Clark put their boats in the water to embark on what turned out to be a 3 year journey to the Pacific Ocean and back!

WOW…talk about a journey into uncertainty!  We should all take that phrase as a lesson…"Journey into Uncertainty!"

Let me know if you were able to nail this one right away or if you had trouble…what was it? 

LEAVE YOUR COMMENT BELOW!

The simple combo move in today's episode combines a little yoga with some strength training to give the following benefits:

1. Gets rid of the upper back slouch
2. Stretches your hamstrings
3. Improves your shoulder mobility
4. Unloads and releases neck tension (but only if you do it like I show you in the video)
5. Builds lean muscle mass leading to more efficient fat burning
6. Releases central nervous system "tone" which allows more relaxed, full breathing

All this in less than 5 minutes!  Let me know what you think of this one!  Like…do you feel pain anywhere?  Where is your biggest blockage or restriction that keeps you from doing it effectively? 

Doing "Step Ups" is awesome for building strength and functional stability in your hips and core…

BUT I rarely see people do it correctly.  And if you have any type of back, hip, or knee pain, there's likely no WAY you're doing it correctly.

Today's episode gives you some "peel back" exercises to get you prepared for a big time step up.

Remember…always get to your core FIRST before you start in on exercises that are pitched to you for fat burning and cellulite elimination!

The Core Wellness Institute will be opening enrollment again soon to teach the basics.  If you would like more information like you learn in the video below, be sure to get on the waiting list by entering your email in the form below the video or learn more about the Core Wellness Institute by CLICKING HERE.

Dr. Steve

P.S.  Can YOU do the core "Bracing" like in the video below?  Can you balance on one leg for 20 seconds?  What keeps you from balancing?  Pain? Old injuries?  Tell me your story in the comments below!

CLICK HERE to Pre-Register For The LIVE Weight Loss / Detox Coaching Event

If you can't make it to the office for the live event, CLICK HERE to get on our mailing list for information about the access to the audio and possibly even the video.  (NOTE:  If you already receive emails from us you're good to go and in the loop.)

Resources mentioned in this video:

-Wheat / Gluten Elimination (scroll down after clicking)

- Dairy Elimination (scroll down after clicking)

- Herbert Benson (The Relaxation Response)

- Free Video Series of exercises to improve lymph flow and create calm in your nervous system through balanced muscles and good posture (Available for a limited time for FREE)

Here's the The 180 – Age  Formula developed by Dr. Phil Maffetone, whose book "In Fitness and In Health" got me on the right track over 13 years ago.  I realize this is simplistic and may seem to go against new fat burning research on the benefits of high intensity interval training.  But training your nervous system aerobic fitness is still always first on my list…especially during a detoxification program.

To find the maximum aerobic heart rate:

1. Subtract your age from 180 (180 – age)

2. Modify this number by selecting a category below that best matches your health profile:

a. If you have, or are recovering from, a major illness (heart disease, high blood pressure, any operation or hospital stay, etc.) or you are taking medication, subtract an additional 10.

b. If you have not exercised before or have been training inconsistently or injured, have not recently progressed in training or competition, or if you get more than two colds or bouts of flu per year, or have allergies, subtract an additional 5

c. If you've been exercising regularly (at least four times weekly) for up to two years without any of the problems listed in a or b, keep the number (180 – age) the same.

d. If you have been competing for more than two years duration without any of the problems listed above, and have improved in competition without injury, add 5.

For example, if you are 30 years old and fit into category b: 180 – 30 = 150, then 150 – 5 = 145.

On the way back from Rebecca's home town in Missouri, we took the opportunity to film some unsuspecting fellow travelers doing the "Rest Stop Shuffle" and share a few of the stretches we do to "pay our tissue debt" from the hours of constrained sitting. 

Enjoy this "Rest Stop Recharge".  The simple stretches really do address the most important areas that lead to pain, stiffness, and unhealthy aging.  Heck…even if you're not on a road trip or sitting at a desk all day, they'll do you a world of good!

NOTE:  This is a quick and dirty series.  There are a TON of modifications we go through in the course to speed the pain relief and posture transformation process.

Leave your comments and questions below!