Los Angeles Chiropractic: High Lunges Stretches for Upper Hamstring

The hamstrings are important players in low back and pelvic biomechanics. I have shown you a great beginners stretch to start opening these fun muscles (lots of people do not like stretching the hamstrings...I wonder why???), and now I would love to demonstrate a more advanced stretch.

The hamstrings, remember, are attached to the ischial tubes of the pelvis, which is essentially the "sit bones" as discussed in many yoga classes. So when stretching the hamstrings in the beginners stretch, most people feel it in the back of the knees, or the insertion point for the muscles. That's good--it starts there. As you begin to open and are able to get deeper into the stretch, you will likely then feel it into the belly of the muscle, or the center of the hamstrings at the back of the thigh. Also good.

In the advanced high lunge stretch that I demonstrate in the video, you will feel it more in the origin of the muscle or up into the sit bones. Essentially you will feel it strongly at the point where the hamstrings meet the buttocks. I must reiterate: THIS IS AN ADVANCED STRETCH, so please go slowly. Don't force anything. If you strain, pull or tear a hamstring, you will feel it for a long time. I tore my hamstring in 1999 and it took many years to get back to normal. Just be careful.

In the video I demonstrate the three different levels of the stretch--each one increasing in difficulty. Because of the depth of the stretch, you will also find this to be a great strengthening exercise for the buttock and the hamstring. If you hold the stretch for thirty seconds to a minute, you will be sore the next day.

Watch the video to learn a great hamstring strengthening workout and stretch for the upper hamstrings. Like I said, though, proceed with caution, as this is a little more advanced stretch. If you haven't stretched your hamstrings much, definitely do not start here--begin with this first hamstring stretch. Otherwise, if you are ready...have fun.

World-Class Skiier Illustrates Sports Rehab Protocols

This post isn't really about ski racing, although it could be. Since I don't know all that much about the sport, I won't bore you with my version of its details. No this post is about something else that has caught my attention and has inspired me. A friend recently posted the video below onto facebook (thank you Tim V), and as I watched I observed the sports rehabilitative work that I am so familiar with because I do it everyday. Then I got to hear the words from the engaging athlete in the piece, and I became even more inspired. So this post is about something that gets my hairs standing on end. Hope you enjoy it too.

Resi Stiegler is a World Cup alpine ski racer from Wyoming and the daughter of Olympic champion Josef "Pepi" Stiegler of Austria. Forget that she is a member of my blood tribe, as my mother hails from Klagenfurt, Austria, but what she is striving to achieve, and what she must bounce back from to do it, including the path she's taking to get there, are all sources of intrigue for me.

If you watch the video, you'll see that Stiegler had a serious ski injury--leg fractures and ligament tears--laying her up for some time. Recall my recent article on rehabbing my friend from a major motorcycle accident. Unlike Stiegler, my friend had no ligament tears, yet the rehab was still a challenge. The skier, on the other hand, had a number of physical obstacles that she had to address in her rehab protocol, making it that much more challenging.

What really grabbed me about this video is the work Stiegler was doing to stimulate her proprioceptive system--a must in any sports rehabilitation program. Additionally she was challenging her stabilizer muscles by using the exercise ball, practicing yoga (although she makes no mention of it, she is doing a yoga asana in the video), and doing balance work with the additional challenge of playing catch with a medicine ball. She also mentions active release technique (ART), a powerful muscle treatment utilized by chiropractors and physical therapists. In my sports chiropractic practice, Stiegler would have also received a boost from regular chiropractic adjustments.

But her program seems to have worked wonders. Each one of the practices described above is powerful and were all likely contributors to her amazing comeback. Stiegler placed second in the World Cup slalom in Ofterschwang, Germany on Sunday--a career best for her.

Watch the video to see what gets me inspired about the world of sports rehabilitation (and please note some of the things she talks about at the end of the clip, which illustrates the crucial mental component, although she doesn't talk about it in that way...she's just living it). Bringing world-class athletes back from injury and competing again is a fulfillment to me like no other. And helping everyday folk get back to playing with their children, being productive at their jobs, and competing in their own hobbies is no less fulfilling. Watch the video to see what I love.

Dog-Walking Keeps Pregnant Women Fit

Pregnant and looking to keep in shape? Then walk yer dogs, ladies. Yes, Fifi and Fido can keep you moving enough to get in your daily fitness requirements. So says a recent study out of the UK that found that pregnant women that owned dogs were 50% more likely to get the recommended 30 minutes of exercise a day by going for brisk walks.

Researchers at the University of Liverpool looked at over 11,000 pregnant women, and suggested that dog walking may be an important factor in controlling obesity and improving the health of pregnant women overall. While they found no major differences between pet owners and non-pet owners with regard to pregnancy weight, they did note that dog-walkers get more exercise overall. And that's because weight loss or weight maintenance is much more than just a consequence of brisk walking--healthy diet also a major factor.

Adult dog owners have been found to have higher activity levels in general in both the U.S. and Australia, but this is the first time the benefits have been shown in pregnant women. "By not managing their weight and exercise, pregnant women risk unnecessary weight gain, as well as a difficult labor or weight problems for the child in later life," said researcher Dr. Carri Westgarth.

Many women have difficulty losing their pregnancy weight; in fact, I'm sure more than a few can attest to having never regained their pre-pregnancy weight and shape. I believe the secret is in what's done during pregnancy, as well as shortly after giving birth. The more women move while pregnant, the easier it will be to continue after the baby is born.

I also strongly recommend yoga for mamas to be, as I am certain that it help with labor. Working on your flexibility, endurance and pain tolerance with a regular prenatal yoga practice will get you prepared for the big show. Throw in some regular pregnancy massage and you'll be prepped like a champ. Low on the dough? Look for a local massage therapy school--they always need models, and what better than a pregnant mama needing kneading.

So if you are pregnant and you own a pooch--don't relegate all the dog-walking to dad. Take the beast out for at least one brisk walk a day to get in your cardio workout. Throw in a little yoga, and a body rub from time to time, and you'll be ready for the ring on fight-night. Have fun.

Beverly Hills Chiropractic: Bicep Stretches for Shoulder Pain Relief

Shoulder injuries are some of the most common conditions people walk into my Beverly Hills sports chiropractic office with, and treating them can be tricky.  I find that shoulder impingement, along with rotator cuff syndrome, has become increasingly problematic for people, especially as people pick up exercise as a lifestyle habit.  Now everyone knows that I think doing so is of mega-importance to achieving and maintaining great health, but it's not without its challenges.

First, without proper form, most people lifting weights can cause injury to themselves.  So form is foremost, period.  This is true whether were talking about lifting weights, doing yoga, Pilates, or whatever.

Poor form during shoulder exercises can lead to impingement syndrome.  I find that in stubborn cases of impingement syndrome, the offending agent is an inflamed biceps tendon.  Please don't take this to mean that the biceps is the primary problem in shoulder impingement syndrome--it's one of three structures that can get inflamed--but it is the most often missed and neglected during the treatment process.

What you can do on your own to speed up the healing process for shoulder impingement syndrome is to ice and stretch.  Watch the video below to see the best home stretch for a biceps tendonitis.

When dealing with a stubborn shoulder injury (that means chronic, not one you've just hurt), go see a sports chiropractor right away.  But you can help your own case by icing and stretching your shoulder, particularly the biceps.  Enjoy.

Stretching: Warm-Up or Lifestyle

A common question patients ask me is whether stretching should be done pre- or post-workout.  My very unsatisfying answer is, "It really doesn't matter."  I get the gist of the question, but I think there is a misconception that stretching is a warm-up exercise.  No doubt one could stretch to warm up, but it wouldn't necessarily be my first choice.

I usually tell my Los Angeles chiropractic clients that stretching is better suited as a lifestyle activity; consider it an exercise unto itself.  So in that regard it would be the same as lifting weights to warm up--you could certainly do it, but again, it wouldn't be my first choice.

I think the misconception of stretching as a warm-up started several decades ago, probably well before my youth; but I certainly remember playing sports in PE class and doing forward bending stretches beforehand.  Ah yes, the bouncy toe touch...remember those?

And the best is that a study came out several years ago showing that pre-event stretching has zero benefit in preventing sports injuries.  Sigh.  Yes, tell that to the PE teachers.  For more on why stretching is a poor warm-up, please read this article.

Stretching is best when adopted as a daily routine.  Because it is an eccentric contraction, it takes strength along with flexibility to stretch, so it will require energy.  You will sweat, too--probably why some people consider it a good warm-up.  But frankly, cold stretching could actually lead to injury--something not uncommonly seen in my chiropractic office.  So I actually think stretching warrants a warm-up.  Sure, yoga classes start with some light stretching and movement to warm-up--sun-salutations and such--but understand that most classes ease you into the full-on stretches.  I'd advise you do the same.

If, however, you are looking for a quick warm-up before a sporting event, try jogging in place.  There are many variations, and I'd suggest checking out this article for a great picture showing how.  Light jogging can also be a good warm-up, but leave the sprint for the end of the warm-up.  Make sure your blood is flowing nicely before running vigorously--again, you want to decrease your injury risk.

Stretching is exercise, plain and simple.  I believe that if you would have time for only one exercise, it should be some form of stretching.  Stretching brings flexibility, strength, balance, and if done right, even cardiovascular benefits.

So, in my book, stretching is a lifestyle.  I do it every day and I recommend that for everybody.  Can you use it to warm-up?  Sure, but I'd just as soon jog in place.  And I warm-up a bit before doing any serious stretching, anyway.  It's your call on the warm-up; but for overall health and fitness, stretching is your best bet.

Movement and Music Together Improve Balance

Have you ever fallen?  Think it can't happen to you?  Falls are not as uncommon as you might think, and for the elderly they can be a deadly hazard.  But new research shows that balance and movement exercises combined with music do more to prevent falls.  This post is not just for seniors.

One out of every three adults age 65 and older falls each year; and of these, tens of thousands die from injuries sustained from falls.  Almost two million seniors visit emergency rooms every year as a result of falling.  because of these staggering numbers, experts in fall prevention are continuously looking for ways to help the elderly (and others) stabilize themselves.

There are effective ways of training people of all ages to maintain balance, including proprioceptive exercises like rocker and wobble boards, yoga, and other movements.  But now a recent study shows that adding music to these workouts can increase these already powerful practices.

Swiss researchers looked at 134 Swiss adults, mostly women, average age 75.5 years, who were at increased risk of falling. They were assigned to either an intervention group that did a music-based multitask exercise program or a control group that did normal exercises.

The intervention program used an instructor-led one-hour weekly exercise class that featured multitask activities, including movements that were designed to challenge balance and become increasingly difficult over time. These exercises included walking in time to piano music and responding to changes in the music's rhythm.

People in the intervention program showed a greater improvement in balance and had 24 falls (a rate of 0.7 falls per person per year), compared with 54 falls in the control program (a rate of 1.6 falls per person per year).  It increased participants' walking speed and stride length while performing one task at a time, and increased stride length and decreased stride length variability while performing multiple tasks at the same time.  This improvement in gait (manner or style of walking) and balance helped reduce the risk of falls.

Not bad, not bad.  I do balance or proprioceptive training with many of the clients at my Los Angeles sports chiropractic office.  Not only do these exercises prevent falls, but they improve athletic performance, add grace to the gait, and believe it or not, help reduce low back pain (check out the article here to find out how).

So whether you are a chiropractor, physical therapist, or other movement therapist, try adding music to your training program.  If you are just into working out and keeping fit, then do so to the rhythm of your favorite music.  Moving rhythmically to the beat will improve your balance by syncing your proprioceptors, muscles and brain.  Trust me when I say this is the greatest thing you can do for yourself physically.  Balance, in all areas is the name of the game.

Beverly Hills Chiropractic: Tight Hamstrings Cause Low Back Pain

Low back pain can have many sources--organic disease, herniated disks, and over-worked muscles can all cause pain in the lower back.  One factor that many people are unaware of are short, tight muscles.  The hamstrings are one such muscle group that can cause low back pain.

The hamstrings attach to the bottom portion of the pelvis, the ischial tubes, or "sit bones" as they are called in yoga.  When the hamstrings get tight, they pull downward on the sit bones, which in turn causes the pelvis to rotate backward.  As a righting compensation, the lumbar spine (low back arch) will decrease its natural arch and flex somewhat forward causing a straightening of the lumbar curve.  This straightening increases the compressive forces of the intervertebral disks, causing stress, pain and risk for disk herniation.

One simple answer is to stretch your hamstrings--but NOT like your PE teacher taught you in the sixth grade.  Reaching down to touch your toes merely increases the pressure on the lumbar spine--this can cause a herniated disk in susceptible people.  If you've ever heard somebody say that they've "thrown out" his or her back by bending over to pick something up, tight hamstrings was very likely a part of the equation.

This does not have to be you.  The solution is stretching your hamstrings regularly.  When it comes to stretching the hamstrings, there is a right way and a wrong way.  Watch the video above to learn the proper way to stretch your hamstrings.  If you are suffering from low back pain and need a chiropractor in Los Angeles, West Hollywood or Beverly Hills, please visit my sports chiropractic office to get low back pain relief.

Yoga Helps Cancer Survivors

Doing yoga helps cancer patients overcome sleep problems.  So says a recent study to be presented at the annual meeting of the American Society of Clinical Oncology (ASCO) to be held in Chicago this June.  According to the study, yoga also improved quality of life, reduced fatigue and reduced the need for sleep medications in cancer survivors.  Now how 'bout that?

The study looked at 410 patients who had finished treatment two to 24 months before and who had reported greater-than-average sleep disruptions (80% of cancer patients have trouble sleeping while undergoing treatment, and about two-thirds say the problems persist after treatment ends). Almost all of the participants were women, and three-quarters had had breast cancer, although the cancer had not spread. None had done any yoga in the past three months.  Participants were randomized to either receive regular follow-up care for cancer survivors or to receive regular care plus two 75-minute sessions of yoga per week for four weeks.

Emphasis was on doing postures (asanas) breathing from the diaphragm rather than the chest (pranayama) and on mindfulness, visualization and guided meditation.
Here are the results:

• 22% of yoga participants reported improvement in sleep quality, while only 12% of controls reported the same
• 31% of yoga participants who had started out with clinically impaired sleep quality recovered vs. only 16% of controls
• 42% in yoga group had reduced fatigue, compared to only 12% in the control group
• 20% of yoga participants had reduced daytime sleepiness, while only 5% of controls had the same 
• 6% on average in yoga group reported their quality of life improved, while none in the control group did
• While the yoga group was able to get by with less sleep medication, people in the control group actually used more.

Pretty amazing, but not surprising.  I know firsthand the multitude of health benefits of practicing yoga, as I have been involved in my own practice for 10 years.  What is remarkable is the degree and rapidity with which cancer survivors respond to yoga practice. 

The combined focus on physical activity, mental focus and breathing is a recipe to benefit all people.  Yoga has been around for thousands of years precisely because it has taught people a way of enhancing their life forces.  If yoga has the ability to transform the lives of cancer survivors, then it certainly has the ability to do the same for you and me.  I'm doing yoga daily; I encourage you to do the same.  Yoga will transform you.

Mindful Eaters and Slim Yogis

More benefits to yoga it seems. Apparently, regular yoga practitioners are more mindful of their eating habits and tend to be slimmer overall than non-yogis, regardless of other physical activity and eating patterns. Just another reason to pick up the practice if your weight and good looks mean anything to you, not to mention all the other health benefits that come along with doing yoga.

Current research at the Frank Hutchinson Cancer Center in Seattle reports a link between yoga practitioners and "mindful eaters," people who are better aware of their feelings of hunger and fullness and why they eat. This is in direct opposition to emotional eaters, binge eaters, nervous eaters and all other eaters that eat to soothe anxiety, depression or other mood swings. Although many of the studies participants were engaged in at least 90 minutes of walking or moderate and strenuous exercise, only regular yoga class participation was linked to mindful eating.

According to study leader, Alan Kristal, yoga challenges people to focus and accept their surroundings without judgment, key teachings that might encourage better discipline about eating. "This ability to be calm and observant during physical discomfort teaches how to maintain calm in other challenging situations, such as not eating more even when the food tastes good and not eating when you're not hungry," he says.

That may be true, but as a long-time yogi myself I'll put it more simply: After busting my balls in a grueling hour-and-a-half yoga class, I am certainly NOT going to throw it all away by putting away an extra large pizza. But that's just me. How's that for yogic wisdom?

Sound Health Policy

India's health minister has an answer to universal health care--it's called universal yoga. That's right, the top-dog in the Indian health policy wants all schoolchildren to practice real health care. He wants them doing asanas. Nice. And the rational is that yoga helps prevent conditions such as diabetes and hypertension. Now that's progressive.

Anbumani Ramadoss, the current Indian health minister, said he would make yoga mandatory for all school-going children, "There should be extensive scientific deliberations on yoga," he said, "And today I blatantly put that yoga reduces diabetes, yoga reduces hypertension, yoga reduces stress." True, true, but not all parties agree. The Muslim Malaysian Council or Malaysia's National Fatwa Council, has sparked protests claiming yoga will steer people away from the religion, causing them to use Hindu prayers, which are considered blasphemous. As a result, the council has put out an edict (fatwa) against practicing yoga. The council also outlaws "gay sex" and women wearing trousers. Holy moly...how primitive.

Well, the religious controversy aside, I think this is one good policy. I'm usually against mandates, but if you're going to have one, make it yogic. The Indian government could probably do just as well by making it a part of the school curriculum. This will help in a country where diabetes rates are highest in the world--41 million cases in 2007 and counting, and estimates hitting 70 million by 2025, according to the International Diabetes Federation.

Ah, the perils of modernization. Sometimes it's good to get back to one's roots--especially when those roots are so good for the body, mind and spirit. Maybe we can take a page out of that health book here in the U.S., and add that to our promised universal health care plan. At least the addition of state supported yoga might actually make a difference.

*Want to know how to do some basic asanas (yoga postures)? Check out this great yoga site here.

Menopausal Ohm...

You know how I feel about yoga: I think it's at the very top of the physical and mental wellness spectrum. From flexibility to strength to mental focus, yoga is the practice of uniting the mind, the body and the spirit. Well, now yoga has been shown to help women ease the symptoms of menopause.

According to research conducted the Swami Vivekananda Yoga Anusandhana Samsthana in Bangalore, India, 120 menopausal women aged 45-50 years old were randomly assigned to yoga practice or simple stretching and strengthening exercises five days a week. The yoga group also listened to lectures on using yoga to manage stress and other yoga-related topics. The non-yoga group listened to lectures on diet, exercise, stress management, and the physiology of menopause. After eight weeks of this routine, the yoga group showed significant reduction in hot flashes, night sweats, and sleep disturbances, as well as improved attention and concentration.

My only criticism of these findings is that the study was conducted in India, where people are generally more exposed to the practice of yoga in their lifetimes. Even if not everybody in the population practices yoga, they have at least a working knowledge of the discipline. What I would really like to see is the same study done in the U.S., or any other country where yoga is not a part of the general culture. I'm certain that the results will be the same, but it's the only way to know that cultural factors aren't at play here.

That said, I know the immense power of a regular yoga practice. I know it personally and professionally. Whether you're pre-menopausal or menopausal, whether you're male or female, whether you're old or young, yoga will enhance your life significantly. Try it for six months and you'll see what I'm talking about--life changing.

Aging Doesn't Mean Hanging 'Em Up

Over the hill. Old. Ready for retirement. What the heck is in these terms? Nothing, as far as I'm concerned. Aging is a state of mind. No doubt time moves forward, but does that mean life slows down? For some, maybe; but plenty of people are taking their lives to the next level--the next experience--as they age. Rock on! That's the way I'm gonna do it, for sure.

Baby boomers are taking these sentiments to heart: This generation is the first to take an active lifestyle into older age. I commend them. Keep truckin' baby boomers. Just make sure you learn to partake in your activities in the right way. Learn how to train properly. Take a yoga or Pilates class and master the form. You'll keep truckin' for years to come that way.

And younger generations take heed. You'd be wise to look to the boomers for inspiration. Looking to generations earlier than boomers might just land you in the rocking chair. Start exercising and taking care of your health now, today. Eat well, get plenty of rest, and never, ever stop training your mind--it's imperative to keeping your wits and staying youthful. And don't ever fall into the, "I'm too old for that" trap. Believe you can and you will--guaranteed. Don't think so? Look at these young middle-agers and their extraordinary accomplishments:

• Olympic Swimmer Dara Torres--at 41, Torres is heading for her fifth Olympics, despite taking several years off, giving birth just two years ago and undergoing two surgeries within the past eight months.
• Barry Bonds--at 44, broke the major league home run record held by Hank Aaron for 33 years (which Aaron, himself, broke at age 40). Bonds also won a batting title at 38 (considered old for baseball!).
  
• George Foreman--in 1994, at age 45, Foreman captures the IBF and WBA championships to become the oldest champion in any weight class.
• Jack Nicklaus--in 1986, Nicklaus wins the Masters at age 46.
• Leonid Hurwicz--in 1997, became the oldest person at 90 to win the Nobel Prize for his work in economics.
• George Burns and Jessica Tandy--oldest competitive Oscar winners for their work in The Sunshine Boys (1975) and Driving Miss Daisy (1989) respectively.
• Min Bahadur Sherchan--at 76, the oldest person to reach the summit of Mount Everest.

Understand? If you can see it and believe it, you can achieve it, no matter what your age. Nuff said.

Yoga Helps Older Women Maintain Balance

Every year thousands of elderly women (and men) fall and break a hip. Many of these women die as a result. Balance, or the loss thereof, is a serious health issue. I find it so important that I do lots of balance training with my clients, old or young. And now some great research out of Temple University in Philadelphia is showing that yoga--yes, my favorite form of physical fitness--is stupendous for bringing back one's state of balance.

In the study, 24 women aged 65 and older were taken through an hour and a half yoga session two times per week for nine weeks. The intensity of the sessions increased gradually over time. They found that after the program, the women walked faster, used longer strides, and could stand for a longer time on one leg. The women also felt more confident in their ability to balance while standing and walking.

One other incredible result is that the women increased one centimeter in height on average following the program. Wow! Researchers seemed perplexed in finding a reason for this and concluded that "The only explanation may be that they are standing more upright, not so much crouching," said study chief Dr. Jinsup Song. This seems obvious to me. Stretching tight muscles and strengthening weak ones will lead to a more upright posture. Throw in a little chiropractic care to open up stuck joints and you might even get two centimeters.

It's great--I love to see real health measures being researched. Yoga is an all encompassing health and fitness practice. If you haven't tried it, you're missing out. Take a class or two every week for an entire year and I promise that your life will change. Don't take my word for it--just do it.

Babyrobics

Think exercise is just for adults? Think again--it's for teenagers and children and unborn babies too! Unborn babies? Yes...aerobic exercise benefits babies still basking in the womb. How so?

Through the autonomic nervous system, that part of the nervous system beyond our conscious control, baby gets cardiac benefits same as Mama does. Isn't that the coolest? Mothers who performed regular aerobic exercise--at least 30 minutes, 3 times per week--showed lower heart rates and higher heart rate variabilities (as did their fetuses), than did mothers who were inactive. These were the results of a pilot study presented to the 121st annual meeting of the American Physiological Society, part of the Experimental Biology 2008 scientific conference.

Heart rate is the frequency of the heart cycle, or how often the heart contracts in a given period of time. Lower heart rates are desirable while at rest (not too low, though), as rapid heart rates mean the heart is working harder than it should be. Heart rate variability is the heart's ability to adjust to varying levels of demand, so the higher the better. In fact, a low heart rate variability can be dangerous. Regular aerobic exercise improves both. And now we know how much it benefits baby too.

Keeping up with one's exercise regimen while pregnant is important, and although many routines will need to be modified, getting in some brisk cardiovascular work is always a plus. Here are some ways in which you can keep things moving throughout your entire pregnancy:

• hiking--if you live in Los Angeles, there are lots of places to do this
• walking laps at a park--try to build up a sweat
• yoga--many studios offer prenatal yoga classes
• swimming--great way to take the load off
  
• go to the gym--light weights should be fine; use the treadmill

My pregnant wife does four days a week of cardio, yoga, and light weights. She looks great. She feels great, and now I'm calmly satisfied that my baby is getting his or her cardio work in too. Very good. It'll be needed..to keep up with this family.

Yoga, dude...

What is 7,000 years old and promulgated in the Sutras? would be the Jeopardy question. Recent studies show that yoga has multiple benefits, some that go well beyond getting in shape. Things like a greater sense of well-being and reversing the biochemical changes associated with metabolic syndrome (a combination of obesity and diabetes) have been observed in people doing regular yoga.

What's Dr. Campos' hands down (and feet up) favorite form of exercise?

Yoga combines physical exertion with mental conditioning--the perfect challenge for mind and body. Many people go into yoga thinking that they'll relax, they'll go Zen. Uh, not. Yoga is grueling if you're a newcomer, or haven't done it in a while. True, some classes will go easy on you if you're new to the practice; but the sheer act of doing asanas (postures) is a challenge to beginners and veterans alike. It's supposed to be. It's yoga, dude...

What reduces waist circumference; lowers blood pressure, blood sugar, and triglycerides; and raises levels of "good" HDL cholesterol levels?

Yoga is not just the physical aspect of doing postures but also has a breathing component and a meditation component. When researchers looked at these two aspects of yoga, they found that people who practiced yoga for six weeks showed lowered stress levels, lowered feelings of anxiety and depression. Whoa! But we knew that, right?

Listen, try yoga. It's incredible. Give it six weeks--no! six months. I guarantee that if you commit to it for this stretch of time, you'll know exactly what I'm talking about. Happy twisting.

Final Fitness Update...Ever

OK, this is it; my final fitness update. It couldn't come at a more opportune time as I have just turned 40 today. Woohoo! As my brother told me, I have officially entered an age where each year will seem to pass in six month increments. Woosh...

I made my proclamation to become Fit in 90 Days on September 5th, so officially, my run should have ended December 5th. I was vacationing in Palm Beach at that time, so I actually needed another 14 days; which is probably the amount of time throughout the whole endeavor that I did nothing. No worries, 90 days, 100 days, it's all the same.

As I've been reporting, I tried to exercise (gym) three times a week. I did several private yoga sessions with an instructor, and fined tuned my practice, which I carried out faithfully every day (OK, nearly every day). That was huge. I resolved some fairly irritating muscular imbalances that were causing low back discomfort, and I also did quite a bit of work on my shoulders. My new yoga routine improved my posture. I feel the difference.

I kept a regular chiropractic regimen--very important with all the moving and stretching and lifting and hiking. A combination of yoga and chiropractic is powerful, indeed.

I followed a pretty solid nutritional program--ate more fresh fruits and vegetables, drank lots of water, and took my daily vitamins. As usual, I was diligent about taking my essential fatty acids and alpha lipoic acid, the powerful anti-oxidant.

I think the most profound health habit I adopted through all of this, though, was seriously minimizing my consumption of refined sugar (started November 8th). As I described in an earlier post, I had a brief roller coaster ride with regard to my energy levels, but that evened out. Once I got over that withdrawal stage, my energy skyrocketed. And I lost weight as a result. Before "no sugar," I lost four pounds (to 163 lbs.); afterward, eight pounds (to 155 lbs.). Nice. So in total, I've lost twelve pounds. Twelve pounds in twelve weeks. Very healthy.

Let's review my goals: I wanted to lower my weight by seven pounds--I beat that. I wanted to lower my body fat. Oops, forgot to check it for this update. Sorry. I wanted to do unassisted handstands--didn't do it (remember what the Yogi said?) Wanted to run Runyon Canyon. Nope, didn't do that either.

So, you might wonder, what did I accomplish then? In my mind, I just made my routine a regular habit; I really am happy with that. It's not a cop out. What I want from a health regimen is improved or maintained health. What I really want is optimal health. Without a doubt, I've accomplished that. I know with complete certainty that by putting this kind of consistent and careful attention into my body, there is no other possible outcome to be had. But as serendipity has it, I happened to take a blood test as a part of a life insurance policy I was pursuing, and they were kind enough to send me the results. I normally don't put too much stock into these tests, because, as I've said, I know that if I do the right things, I'll have a good functioning and healthy body. But hey, I was happy to check it out; I mean, it is my physiology. Here are the results:

• Cholesterol--217 mg/dl. Between 200-239 is considered borderline high.
• Triglycerides--58 mg/dl. Anything under 150 is normal. Hmmm.
• HDLs--68 mg/dl. Anything above 40 is desirable, above 60, very good.
• LDLs--137 mg/dl. Should be under 160 if have only zero or one risk factors.
  
• Chol/HDL ratio--3.20. A desirable ratio is under 5; optimum under 3.5. Booyah.

Remember, the amount of cholesterol is not nearly as important as the amount of HDLs in your blood, and even less important than the cholesterol/HDL ratio (read the post, here). So, as to not bore you, all the other test were good to optimal too. Yes, I love tests, especially when they work in my favor.

So what did I accomplish? I motivated myself to exercise, eat well, get regular bodywork, sleep, and focus on my health in a proactive manner. I feel better, have more energy, feel more rested, look better, and have less physical discomfort all around. And, hopefully, I've shown you that with a little planning, and a large commitment, you can create a better place for yourself physically. You can achieve optimal health if you want it.

November Fitness Update

It's been three months and I've stayed true to my commitment...well, pretty much. I've been taking vitamins--B, C, D, magnesium, some calcium, essential fatty acids, and alpha lipoic acid. I've been taking acidophilus every day; and I've done chlorophyll for a week once, and five days of apple cider vinegar. The biggest thing I've done recently, though, is quit eating sugar (November 8th was my last day). I didn't stop eating carbs altogether, but when one cuts out refined sugar, the overall carb intake generally goes down. All I can say is WOW! It's been just incredible. I started feeling different almost immediately. My appetite actually went up at first, but then normalized. My energy went up immediately, but then dropped. Then I felt crappy--withdrawal like symptoms. Now I feel better. I started craving sugar within a few days but practiced "mega-discipline", and not only have the cravings diminished but I feel sort of empowered by the discipline part. Now I don't want sugar, cuz it's my thing. Snicker.

I've been working out regularly--gym two to three days per week, yoga every day, Runyon Canyon about once a week. Yoga has been great. It has really opened up some areas in my hips that were hurtin'--hip flexors and quadriceps, mainly. Mostly I've been working on my posture by standing against the wall squeezing blocks between my legs--very powerful stuff. No handstands--none, nada, nunca--and I haven't run Runyon, except that one time. Sigh.

But wait! Weight is down to 160. Woohoo! Haven't had the ol' body fat recalculated, but I will before the year ends. I think the weight has more to do with cutting out the sugar than with anything else.

Getting sleep, but...running my ass ragged while awake, so I guess I'm balanced.

That's it. One more month of reporting and we'll see what I've accomplished with all of this. Woof.

Another Fitness Update

So I'm staying true to my commitment. I've been working out regularly but not overdoing it. I always try to be cautious of overtraining syndrome--a real and dangerous situation where pushing yourself too hard, too often, really takes its toll--therefore it has been 3-4 times per week only.

I have added a new component to my physical regimen, though. Having committed to doing one yoga class per week, in addition to my already daily practice, I was starting to feel a bit slacker-like, since I hadn't yet gotten the ball rolling. But as good fortune has it (or perhaps an energetic force of attraction), I retouched base with an old friend--yoga therapist, Arun Deva. I have since started working with this phenomenal practitioner, really focusing on my specific dysfunctions (tight hip flexors, tight quads, tight shoulders, and some postural stuff). So far, so good--can't say enough about it. My low back and pelvis are opening up and it feels like we're taking it to the next level. I have greater range of motion in my gait, and I just feel looser all around. Nice way to walk through life, I'd say.

I've been going to the gym every week--usual weights and cardio. And I've been practicing my handstands; however, my yoga therapist says right now it's a practice in futility, at least until I open up my quads and hip flexors, and thus gain more control of my pelvis.

"No!" I said, "I want to do them regardless."

"Keep dreaming," he said. For now, I'll just have to put this goal to the side--all things in due time.

Nutritionally, I've been taking my vitamins every day. Vitamins B and C, essential fatty acids, and calcium/magnesium. I've also started taking acidophilus to replenish my good bacteria (especially since I realized what I had lost along with my appendix). I take it about 3-4 times per week. Sometimes I forget; it hasn't yet been lodged into my consciousness and made a habit. I've also finished one bottle of chlorophyll and did one five day round of apple cider vinegar with baking soda. Mmmmmm. Delicious. Not.

Ah yes, one last thought. Last week while lifting, I jumped in to an exercise too quickly, without sufficiently warming up and I tweaked my pec (chest muscle). Good reminder that warming up is essential. Also, build-up to your heavier weights, even if with just one preliminary set done at a lighter weight. Anyway, I think I prevented a more serious injury by 1) icing immediately and doing it several times the next day, 2) light stretching and 3) light massage. So if you feel a tweak, ice right away and get it treated as soon as you can get in to see your chiropractor. Till next time.

Update on the Campos Return to Fitness

Well, I've made it a week and I haven't died. But I sure am sore. Especially my legs. I've been to the gym five times since my proclamation at the beginning of the month, and I return tonight, tomorrow and the next day. Whew. I'm sweating already.

OK, here goes--I've been pounding my legs with walking lunges (left), leg presses and high-knee step ups on a platform four layers high (right). I've done preliminary bench presses, lat pull downs, and seated rows--all on machines, just to get my body warmed up. I started slow the first time, doing two sets of 8-10 reps depending on the exercise, and have increased it to two sets 10-12 reps of everything (except walking lunges, which I started with 40 steps and have increased to 60).

I've done some light arm work (biceps curls and French presses for the triceps) and my usual dips. And, of course, I've been doing my regular ab routine, which includes plank pose, side plank, crunches, reverse crunches, and hip raises. I just started working on the handstands the other day, just working on kicking up and holding. I can see this is going to be a challenge. I've also walked Runyon Canyon once, jogging the final 150 yards. That was tough, but fun. I kept hearing the theme from Rocky playing in my head oddly enough--I definitely need to get more original.

Been drinking lots of water, some chlorophyll, and taking some vitamins (just put in a big order for all kinds of good supplements, so that'll increase within the next week or so). As I suspected, going to bed by 10 pm and waking up by 6 am has been my greatest challenge, but I'm optimistic. Heck, if I can do it even three times a week, I'll be psyched. Getting enough sleep is huge for me, and it's definitely my biggest neglect. Finally, I stretch every day, but haven't yet made it to a yoga class. I will. I've still got time.

There it is. Nothing more to report....oh yeah...I have weighed myself. Check this out, this is interesting: I weighed in at 164 lbs. after the first week. What?!?! Did I measure wrong the first time? I've already lost three pounds? Ah, not so fast--I was back up to 165 the following session, then 166, and then 165 again, which is where I stand now. So, if you ever weigh yourself, understand that these fluctuations occur, especially in the beginning. Lots of times weight loss is due to water loss--never a good thing, so don't get prematurely excited. A pound a week is healthy, and that's what I'm shooting for. Alrighty then, till next time.

More Drug Deaths

When we think of drug related deaths, don't we all assume it's heroin, barbiturates, or even alcohol that is involved? What if I told you that the fastest growing drug killer in our medicine cabinets today are painkillers - would you believe me? Well you'd better. A recent U.S. study has found that deaths or injuries related to drug treatments have more than doubled between 1998 and 2005 in the United States, with painkillers and immune-system boosters accounting for most.

Ouch. This further hurts a medical industry that increasingly relies on pharmaceutical treatments for every ailment, no matter how minor. Shame that it has even gotten so far as to make non-medical conditions "easily treatable" with drugs (hear my Podcast Episode 3 on lifestyle drugs to get a glimpse of this travesty). When there is a drug for every situation - forget illness, it's gone way beyond that - then expect death and disability to rise.

The biggest shame is that there are so many "alternative" solutions for pain - like chiropractic, massage, acupuncture, exercise, yoga - yet so many people refuse to try them or give them an honest chance. Making matters worse, far too many medical doctors, and the medical institution as a whole, are slow to accept these alternative therapies as a part of mainstream care. And they certainly aren't making a habit of referring their patients to these other useful and effective therapies.

Is it fear? Is it a desire to remain the cultural authority on all things health that leads to this sort of negligence? I think it's both, with a little bit of arrogance tossed in. The general consensus regarding alternative therapies among medical practitioners is, "There is no proof - no scientific evidence." This concept is such malarkey that it's almost painful (excuse the pun) to bear. Take chiropractic for example. There is plenty of research on its effectiveness, but the doors need to be opened for serious dialogue to occur between the professions. Furthermore, chiropractic has been helping people remove pain and maintain health for over one hundred years, and has survived attempts to bury it, discredit it, and even outlaw it. How would this be so if scores of people were not being helped by it? Like, get with it, man. When are you going to accept chiropractic's validity? When are you going to think first of your patients and steer them toward a non-drug option?

The bottom line is this: Keep prescribing drugs like there is no tomorrow, and see death rates soar. It won't last forever because the public is getting smarter and more savvy (like my readers). Thanks to the Internet, information is easily shared and the position of physician as absolute authority is being severely challenged. Doctors are guides; they are teachers. Teach the truth and people will listen. There is no truth in the excessive manipulation of body chemistry to maintain health. You heard it hear first, so pass the word. And be diligent and cautious when seeking treatment. What you don't know can kill you.