FEELING GOOD...IN A BIG WAY from Ryan Rosenthal on Vimeo.

A "STEP" IN THE RIGHT DIRECTION from Ryan Rosenthal on Vimeo.

Dr. Backs has taken a lot of time since the last blog post, to get our readers ready for an interview with an icon in the fitness world. This gentleman has developed a program that will build muscle while burning fat. It’s called Turbulence Training.

Let’s face it; everyone wants to be healthy. What if you can completely control how the inside of your body is working, and at the same time, control the way the outside of your body looks. What if I told you that there is an answer we have been looking for. That answer lies within, and only takes motivation. In fact, most feel it necessary to work out every day, or at least alternate between cardio and weight-bearing exercises. Most feel that dieting and skipping meals will lead to less fat intake, thus the consumption of fewer calories. Wrong. Wrong. Wrong.

After years of research; after trial and error; after one of the most interesting interviews with a Certified Strength and Conditioning Specialist, and the creator of Turbulence Training, there is now an answer that may shed some light to fat-burning and interval training. Craig Ballantyne has been featured in Men's Health, Women's Health, Prevention, Oxygen, Men's Fitness, and Shape magazines.

Although he has no comments or suggestions about incorporating herbs, supplements or Chinese Medicine to a specific program, he gives us valuable advice on food intake, physical challenges, the types of people who respond best, the difference between weight bearing and turbulence training and most importantly, the “genetic excuse”.

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> Q: A lot of our patients and readers are people, who for health reasons,
can’t be as active as they wish. What fitness advice do you have for
someone who has become sedentary due to health problems and is trying to
maintain his/her fitness level? Maybe some specific exercises to get them
started.

Answer:
Beginners will be shocked to find out how effective my workouts can be -
even though they can do almost all of these exercises lying on the floor.

I start beginners with this circuit in the Turbulence Training program:

Plank, side plank, bird dog, lying hip extension, kneeling pushup, stickup.

> Q: With your plan, what is the ideal body type that would respond
quickest?

Answer:
It's really the ideal fitness type...anyone who has just been coasting is
going to get amazing results with Turbulence Training. That said, the more
bodyfat you have, the greater the response.

> Q: A lot of our readers and patients who are trying to lose weight,
concentrate on losing fat first and foremost. Is this a good strategy or
should there be a different priority when trying to shed pounds?

Answer:
This is correct, unless I've misunderstood the question.

Focus on nutrition, interval training, and metabolic resistance training.
Use the nutrition and interval training to burn the fat fast, and then use
the resistance training to burn more fat and sculpt your muscles.

> Q: How does stretching before and after exercise enhance performance, and
could you provide some tips on how to perform these stretches properly?

Answer:
I wouldn't say it enhances performance, but it could help you avoid long-
term overuse injury from chronic muscle tightness.

> Q: Your program has some great body-weight exercises, do you consider
such exercises to be easier on the joints than traditional weight exercises?
If so why or why not?

Answer:
In general, yes. First off, there is less resistance, so it is less stress
on the joints. Also, many weight exercises load the body in a way that can
cause overuse over time - ie. the bench press - when compared to a pushup.
However, weight exercises are still helpful for building strength, muscle,
and fitness.

> Q: When it comes to weight loss, could you please give our readers an
introduction into what types of foods your program recommends? Does this
approach apply to muscle gain programs or do you recommend something
different for that purpose?

Answer:
I recommend whole, natural foods, and I recommend avoiding processed foods
from a bag or a box. Get at least 10 servings of fruits and vegetables per
day, and snack on raw nuts between meals, rather than giant muffins from
starbucks. And yes, this applies to building muscle as well, although you
will just need to eat more.

> Q: How is turbulence training different from traditional weight training,
cross fitness training or push and pull training?

Answer:
Turbulence Training uses non-competing supersets - which is different from
traditional weight lifting where you go in and rest a long time between
sets. It also uses interval training after the supersets, which sets it
apart from traditional cross fitness.

>Q: What type of people are a “good fit” for turbulence program?

Answer:
Anyone that wants to lose fat, because Turbulence Training has programs set
up for absolute beginners and even the most advanced fitness levels.

> Q: What are some of the physical challenges that one will encounter
during turbulence training?

Answer:
It will test your endurance, your strength, and your co-ordination. But
again, each workout is set up for different fitness levels, so all folks can
find one appropriate for them.

> Q: When researching your program, I noticed that you don’t talk much
about yoga or meditation. What are your thoughts on yoga?

Answer:
Yoga is fine if you like to do it.

> Q: This may be a little bit out there, have you ever incorporated herbs,
supplements or Chinese Medicine to a specific program or have you ever tried
them yourself? If yes, please tell us about your experiences. If not, please
tell us why?

Answer:
No, sorry. No comment here.

> Q: A lot of our readers tell us they are afraid of starting a fitness
program because they come from “heavyset” families and think that their
genes would prevent them from getting results. Do you agree with that or
not? And why?

Answer:
No, I don't agree with it, because there are too many success stories from
all walks of life to prove them wrong.

> Q: Since you started the turbulence training movement, what has been your
biggest achievement?

Answer:
Helping millions of people through my articles in Men's Health, Women's
Health, Prevention, Oxygen, Men's Fitness, and Shape magazines.
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Please join us next week for an interview with Dr. Mary Ann Bender. Dr. Bender is a podiatrist who will be giving tips for healthier feet! This interview will be live, so don’t miss it. You can always follow us on twitter for up-to-date information, special events and exciting interviews!

For years, heart disease has been the number one cause of death in both men and women. Early lifestyle changes including regulation of diet and exercise will help maintain a healthy heart.

Four indicators you should always be aware of are: cholesterol levels, triglycerides, c-reactive protein (CRP) and homocysteine. Always ask you physician to check each of these levels, which can be easily obtained through blood tests.

Triglycerides are fats responsible for clotting and arterial blockage. By thickening the blood, triglycerides will slow the flow of blood through arteries, thus causing hypoxia to the organs. This lack of oxygen can cause breathing abnormalty, irregular heart rates and may eventually lead to strok.

Homocysteine levels increase when your body lacks vitamin B (most specifically Folic Acid, B-6 and B-12) Vegetarians do not get regular vitamin B intake, and therefore should use supplements.

CRP measures inflammation in the blood. Pineapple has bromelain, a natural anti-inflammatory, and studies show that it helps to decrease the level of CRP.

Cholesterol may clog the arteries, leading to condition called arteriosclerosis. High LDL levels (which are easily measured in blood tests) can lead to heart attack or stroke. It is important to understand that cholesterol is not only obtained from diet, but manufactured by the liver as well.

This Valentines Day, express your feelings from the heart…while literally giving to the heart. Dr. Backs has three recipes that are healthy, full of anti-oxidants, contain no fats, and high in vitamins. Pass these recipes on to family members and friends, and enjoy!

CUPID’S CASTLE

12 whole strawberries

2 bananas

1 cup of Post Grape Nuts

Whip Cream

In a bowl, mash both bananas until pureed. Blend 12 strawberries in blender. Put half of pureed bananas on a plate, and coat with ½ cup of grape nuts. Pour half of the strawberry puree and drizzle the mixture to form a heart. Fill the center with whip cream. Makes 2 servings.

COLD HEARTED

1 cup frozen strawberries

1 cup frozen blueberries

1 cup frozen peaches

1 fresh banana

1 cup orange juice

1 cup frozen rasberries

Mix all the above ingredients in a blender (except for the raspberries). Pour blended ingredients into a heart-shaped molding. (if you don’t have heart shaped moldings, you may improvise) Put in freezer for about 4 hours, or until frozen. Take out of molding carefully and place on a small plate. Puree the raspberries and drizzle over the heart. Make 2 servings.

CHOCOLATE BOMBS

1 cup of dark chocolate

5 large fresh whole strawberries

Melt chocolate over a stove stirring constantly or it will burn. When completely melted, dip strawberries into chocolate (up to stem) and place on wax paper. Place in refrigerator and serve in 1 hour.

Welcome to another episode of Dr. Backs! Sports injuries are very common, and today, we are here to talk to you about the ways to avoid injuries when playing sports.

Athletes tend to under estimate their muscular system. It is very important to stretch before and after any sporting event; whether playing competitively or not, stretching is a key element that should be incorporated into all sports.

First, stretch those hamstring and quadriceps. These are muscle groups located in the back and front of the upper leg, respectively. Second, stretch the internal and external hip rotators. Stretch the achilles tendon and plantar flexors.

Second, stretch the lower back with hyperextension and flexion exercises. This exercise can be done on your own or if you choose, with a partner for stabilization.

Perform some abdominal crunches and sit-ups to help prevent stomach cramps. Remember that a strong abdomen is necessary to prevent lower back injuries.

Last, stretch your upper back and arms by reaching for the sky either with a broom over your head or if you feel comfortable enough, with some light weights.

Seek Chiropractic Manipulation before and after any sporting event. Adjustments will assure spinal alignment and proper functioning of muscles. It will allow the normal positioning of joints and correct any subluxations.

After or before a long day of competition, look for a good massage to soothe sore muscles. Try a deep therapeutic or sweedish massage to help lymphatic flow and to reduce muscular inflammation.

Remember to use ice if you believe you have injured a muscle or joint, switching to heat 48 hours post-injury. Dr. Backs also recommends you get checked out right away to avoid any permanency.

Again, we urge you to read our blog every week, follow us on twitter and visit us on facebook. Over the next few weeks, episodes of Dr. Backs will include detoxification, special guest speakers and live patient interviews. Get excited people…we are here to deliver to you the best in healthcare!

Welcome to 2010. It’s a brand new year filled with 365 days of great promise. But for many, the New Year can also bring about new stress. Many of us make the mistake of creating a huge list of resolutions that we want to accomplish, but ultimately the challenge of meeting those goals becomes overwhelming and we give up.

Dr. Backs recommends that you keep it simple. Make resolutions that all lead to one simple goal for the year ahead -- “living a healthy lifestyle”. Though healthy living, you will discover new opportunities to achieve many of the things you want in life. And with that in mind, I offer the following five resolutions designed to enhance your life and health this year.
Check out your health. Start the year off with an annual physical, no matter how healthy you think you are. It’s a great time to talk with your medical professional about fitness goals, medications you may be taking, steps you can take to minimize seasonal illness, and also conduct annual screenings for a variety of issues based upon your age, sex, and family history.

Stretch daily. Before you venture out for the day, take time to warm up your muscles. Starting the day by stretching can help prevent injuries and increase performance. Begin with gradual mobility exercises for all the joints: rotate your wrists, bend your arms and roll your shoulders. This will allow the body's natural lubrication (synovial fluid) to protect the surface of your bones at these joints. Then move into your stretching exercises. Remember to hold the stretch until you feel the muscle loosen off, then repeat for a further 15 seconds. You may feel some slight discomfort when stretching, but always stop your stretch immediately if you feel any severe pain.

Keep moving. In mid-winter, many of us tend to be less active. This can lead to a variety of problems as the year progresses, ranging from increased stress to weight gain. But you don’t need a gym membership to stay fit. Adding more movement to your day, even in small ways, can help you stay healthy. Take the stairs instead of the elevator. Park a couple of blocks away from your destination and walk the extra distance. When it’s too cold to venture out, do some calisthenics, or even just dance to a favorite song at home. But before starting any new fitness routine, especially if you have not exercised in a while, discuss it with your doctor while getting that physical.

Get a good night’s sleep. A restful night’s sleep is vital to a healthy lifestyle. Make sure you give sleep time the same priority you give to other activities during the day. Proper diet is important for ensuring healthy sleep. Avoid caffeinated beverages and alcohol in the evening. Stay away from heavy carbohydrates at dinnertime, choosing instead a lighter meal consisting of proteins and fruits.

Finally, read my blog each week. Okay, so it may be a shameful plug, but Dr. Backs wants to guide you through the New Year with tips to help you stay healthy and enjoy life. Check back each week as we explore a variety of health and wellness topics that can help you make the most of the year ahead.

And remember, no matter what goals you set for the year ahead, always reward yourself as you make progress. That way, you have something to look forward to each step of the way. Here’s to a great new year for us all!