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Sample Body Readiness Level 3-4 workout with Met Max Movements

August 14, 2014 by admin

We have created a effective workout plans just for you, do this effective workouts from the top to bottom in a circuit. Then repeat.

Squat and chop down

How to do correctly a workout like Squat and Chop Down?

Squat and chop down is a high level core exercise and very effective, your feet should be at least shoulder width apart and as you pull the band you are going to squat down at the same time. So what we have here is multiple joint involvement that’s why it is a high level. So when you are squatting down you want to sit back on to the heels, you want to make sure that you knees are nice and straight.

You do not want them to buckle in because it puts too much pressure on the knees and causes your back to round so be careful of that. As you are going down you want to keep your arm nice and straight. You will go from the shoulder to the thigh and keep this nice tempo because what is gotta do is basically work the body harder. So we have so much involvement, specially your trunk muscles, shoulder muscles, your arm muscles to pull across as you do the squat and chop down level 4.

Lunge and Row

Another great full body workout!

In this workout we are doing lunge and row so what we are doing is working on the lower and upper body at the same time. You see we are in a split stance and we are going to challenge your balance a little bit more. Another thing is we got to keep our chest up, we are going to keep 80,20% means 80% of your weight should be on the front leg and 20% on the back leg.

All the pressure should be on the heel of the front and you do not want this back heel to dropdown. Because if this heel drops down you are not going to be able to lunge so you got to keep it up. So few points while doing this exercise.

Not only we are working the lower upper body one thing is you do not want your knee to give in, obviously it will put stress on the knee and it will also take away the activation of the hip. Other thing is you do not want to lean back to far, you will see it is putting a lot of stress on the knee cap.

So always keep that 80/20 rule guys, and other thing is you don’t your shoulders round. Because if your shoulders are round, its gonna cause whole break down. Its going to stress your back and your upper body also. So you want to keep your shoulder blades back. Wanna keep good time and attention, like I said it is a great full body exercise. It will burn a lot calories because we are working on the lower and upper body.

Stand and Chop Up

A great exercise to be in this workout routines

Static Chop up, what I mean by static is the lower body just static with knees slightly bent, hip slightly bent and we are sitting back and your feet with shoulder width apart. This exercise is great for the core muscles. When we are saying core we are not talking about sit ups, we are not talking about crunches that’s on back. We are talking about standing postures which are great for core muscles.

What we have is feet shoulder width apart, he is going to basically keep his chest up and pull with the framework of his body. From the hip to the shoulder. Anything outside of that will put stress on the shoulder and put stress on the back alright. If you keep it within this distance A to B, it will workout very hard and you are going against gravity and that’s going to work twice as hard as well.

So you can see you do not want the shoulders to round, if your shoulders are round it is going to put stress on the rotator cuff and like I said any type of twisting motion will put stress on the spine as well. And you do not want you kneed buckling, because if your knees buckling in it will obviously take away the hip motion.

It is great for the trunk muscles, great for the upper body. It is a full body exercise. It is definitely great to do this without lying down and doing some crunches. You can see he is doing great time and rotation, what that means he is going to burn more calories, it is safer and it won’t put unnecessary stress on your joints.

Squat and PNF D1+D2 Flexion

Squat and PNF D1+D2 Flexion is great exercise to do your lower and upper body exercise at the same time. Feet are shoulder width apart and we are going down to a certain degree and keeping a good pace and tempo. We are actually pulling across and externally rotating to the other side.

So when you keep good decent tempo what its going to do is burn a lot of calories and also this exercise is great for athletes and general population.

Push Ups

A must have for full upper body work out plans

Push ups are complex and there are a lot of muscles involved to do a push up. First thing we are going to do is get to the push up position. You want to make sure that everything is night and tight. So when you do that it will take the stress off the lower back and make sure your shoulders are back the entire time.

This way it will take off the stress away from the rotator cuff muscles and make sure that the chin is tucked in. keep your stomach tight and you are going to come down and pop up back up and keep a good pace and tempo. As you are doing this you do not want your shoulder blades to round and don’t want your back to arch. It will put a lot of pressure to your set joints, particularly on the spine.

And you do not want your back to round forward, doing this motion you wanna make sure that you are nice and flat, shoulders are back, good pace and tempo. Those individuals like who has possible shoulder issues I would recommend not going down all the way it will take the pressure off that area.

If you are having difficulty doing a push up you can go on a bar or such a elevated surface like a table, chair and that will take the stress off the upper body and it will be little bit easier. You can also go on knee that’s another solution to the push up position. This just a basic push up, high calorie burning. Works the chest, works entire body if you keep everything nice and tight.

Side Planks

The first one to include into your core workouts!

In this video we are going to do the Side Planks with both legs forward we are going to with staple legs. With staple legs it will work your hip muscles a little bit more and your trunk muscles. You want to keep your hips up and hold it for a allocated amount of time. When you are doing this motion, like I said you want the hips to drop down and very important to any low back pain.

This workout can be repeated 2-3 times doing each exercise for 15-20 reps.

Keep in mind that this workout assumes you are a LEVEL 4 in our Body Readiness Ranking System.
If you want to test yourself, and get a FREE completely customized workout based on your unique movement skill level, click here now to get assessed and receive your workout.

Helping other practice owners with reciprocity

March 20, 2014 by admin

If you want to increase your word of mouth referrals by 72%, then this one simple inexpensive thing makes all the difference (it’s based on the book “Influence”)

HI! This is Dr.Steve again presenter of the 2013 PPS conference about marketing and automation. So I have another tip to share with you this is called the law of reciprocity. There is a great book that I recommend that you get by Robert cialdini and it is called Influence. Easy book to read and its going to sky rocket your referrals rate. And one of the law was law of reciprocity and I am going to explain to you and how you can use that to get more patients right now.

You see when you are helping patients feel better sometimes either they are afraid to ask for referrals or may be we don’t do it directly and you absolutely should. Whether you do it verbally, whether you send them a card or send them a email. Either way those three methods of delivery are just methods you need to ask for referrals. Now before you ask the people will more likely to give you the referrals and send people to you directly if you do a small favor first, you give them a gift or something.

In the book they basically gave a can of soda to someone, right. We are talking about value of less than a dollar and they were asked to do something for that person. And they stidued you know the peploe who didn’t get a can of soda vs who got a can of soda. People who got the can are much more likely to comply with the request right?

So you can give your patients whether be a 5 dollar starbucks card, local gift card may be a business that you can network with. They are more likely to send people to you. So you got to implement this sort of law of reciprocity, little thank you card, gift card, I highly recommend that you sit down and analyse what business are near you and your community that are possible referral sources not just doctors.

Because you want to go to them and buy tons of 5 dollar gift cards and give out to your patients so then you can go back to that business and ask them to send you people and they are more likely to do it. You just did them a favour, you just spent 50, 500 dollars at their place to send people to them.

And law of reciprocity applies to that, so I hope you implement this strategy to get more patients automatically. You got questions or comments, click below, I will be more than happy to answer the questions.

If you want to receive more tips and get

email templates I use (the same ones I

gave to all the attendees at my

presentation at PPS 2013 in New Orleans,

then click below)

You will have access to a video that shows

you how to implement the templates to

increase referrals, decrease cancellation

rates, and increase your revenues by

5% immediately. All you have to do is

copy, paste, and push send.

Do you have questions about this concept. I would love to help. Just comment below

OR, if you have used this with great success, comment as well and share so other practice owners can benefit. We have to help each other to thrive in this economy!

Like I tell my daughters, sharing is caring 🙂

Injury prevention: Typical injuries and how to avoid them

March 19, 2014 by admin

Injuries and often be avoided if you just take care of your “slightly achy” body parts today.

So to help you do just that, below are some videos about the most common pains we treat here at Body Solutions and what you can do right now to get rid of those pains without needs to spend your medical dollars!

Enjoy and feel free to share his information with those you love. Learn how to do Injury prevention, how to prevent shoulder injuries, thigh injury, relief from elbow pain and shoulder pain.

Lateral Elbow Pain

What to do to get relief from Elbow pain

Hi this is Steve Young, if you are watching this video then you probably had some tenderness on the outside of your elbow and want a relief for elbow pain. Which is typically indicative of lateral epicondylitis or Tennis Elbow. Now if you have a pain for less than a month, its still pretty much attendant I guess. So the treatment protocol would be heat with some moist heat for about 10 minutes then the stretch makes you want to get your elbow straight, bent your wrist down and turn a little to outside.

Right here, and I did the stretch with the intensive will be just pulling without pain and that is the key. Pulling with no pain, if you try to do this and you feel pain before the pull actually it is not even ready for stretching. In that case you just heat, light massage in that area for 5-10 minutes, followed by ice. But if you can tolerate the stretch the ideal duration to hold the stretch would be 30 seconds you want to do about 5 of these and then massage for about 5 minutes and then ice.

And you can do that for your elbow pain about for a week or two and if you do that every day within a week or two the pain should be pretty much be gone. Like 80-70% gone, once its gone as you push on it is lot less painful now you can get into the last stage which is strength and conditioning. Right so you can have your arm supported on a table, hold a light dumbbell and you want to hold up and down nice and slowly, again the weight should be light enough so there is no pain. You should do it about 10 repetitions for 2 sets without pain.

Once you can do that on a daily basis you can build up to more resistance or more repetitions or combination of both. The key is pain free. There is nothing about no pain no gain, none of this should hurt. So again once you get through the initial stage of decrease inflammation through heat, stretch, massage and ice you want to get into the strengthening phase.

Now once you can isolate it like this and strength about 10 pounds without pain then you can do kinetic chain strengthen overall strengthen. Right, that’s going to be maybe grabbing a resistance band tie to the bottom and pull up through this back twisting motion. This is a great exercise that strengthen that muscle along with the shoulder, along with the rotator cuff, along with your core.

Ok so more global exercise you can just attach resistance to a door handle like a resistance band, hold it from the doorway stand facing the door way do this back twisting motion keeping posture. Chest up, shoulder waves back like this. The progression should be return to function without pain. Hope you have find this video helpful, if you have any questions just ask us. Email, call, Facebook, we will be more than happy to answer your questions.

Now if this approach is not enough feel free to contact us. Come in for evaluation. We have direct access, you can get to us without a prescription or refer from a doctor. We can check and see exactly what we are dealing with. If you need more than just a standard protocol, we have more advanced protocols utilizing Eastern and Western medicine to heal you much faster. I look forward to hear from you and I hope this video helps eliminate your pain.

Outer Thigh (IT Band pain)

Avoid or get relief from Hip or IT band Pain

Hi welcome to this video, this is Doctor Steve young. If you are watching this video then you are probably having hip pain right here when you push on it or may be or in the IT band right here. So we are going to show you how to treat it in home immediately and reduce all that pain fast. So if you are having pain in those tender points then make sure you first heat up those tissues.

Heat will bring more nutrients, more blood flow, open up the arteries and bring more nutrients and will accelerate the healing process. So if you have a heating pad put it right on the painful place here or here where you are having pain. Now the next step after adding heat for 10-15 minutes when its warmed up and having good blood flow you would want to massage it. It is kind of hard to massage IT band yourself so we recommend a foam roll.

And I will demonstrate how to do it with a foam roller. Basically you can do this right on the floor so get on the floor and have the bottom leg, the pain full leg on the IT band and you have the non pain full foot on the front and you have your arm support your body weight and you basically roll back and forth on the painful spot. So if you are having pain in between the thigh and hip you can roll on that spot.

If you have pain much higher like pelvis, you can go and roll like this. Basically you want to do this self massage for 3-5 minutes, stimulates the fibers, relax the fibers to increase blood flow in that area. So once you foam roll on that spot after the heat you can go and do stretches on it. So there is a couple of ways to stretch a IT band, one is that you can go to the edge of your bed and you want to drop the leg off the bed which I will demonstrate you right now.

So I will be facing other way so that you can see the positioning. So I am going to stretch my right IT band off my bed, you can just bend the other knee get this leg straight. You would want to start with the leg behind you drop it around like behind you and the reason you have to do it, you cannot just drop it like here as you have to put the IT band over to a specific bony spot to get the stretch. Around like this and let it hang and that’s a stretch for the IT band and core tight and you are gonna hang in that spot for 30 seconds ideal for the stretch.

After that do it a half arch and get back to the position, you want to make it sure that it does not rolls out, it stays on the side. You pelvic should not roll out like this. You should be fully on your side while you do the stretch, now also on the standing version of this stretch you just stand up basically put a couple of magazines down on the floor and you just put the foot on the magazines so it will be lifting your foot up, keep your both knees straight and get your hips like this to get out the IT.

For better ways you can do this stretch for 5 for 30 seconds and after you do the stretch after you do the massage, the heat see how it is tolerated.If its sore you want to progress with icing the area the painful area for 5-10 minutes. Now after the stretching, the heating the massaging it feels pretty good then you can start to activate the muscles to heal the area. If it is pretty tender, usually for the first week then you can start with heat, massage and ice. And even after a whole week it started to feel better then you can add some resistance.

Heat is important when it comes to injury prevention and pain relief

Now the progression would be heat, massage stretch 5 for 30 seconds after massage for 3-5 minutes now you want to do some resistance training for the IT band. There are couple of ways you can do that, you can go by your side core tight and just lifting the leg up and down and this will activate the IT band, OK? So if this is kind of tough or if there is some pain in the hip area then you can do some isometrics. Means when you come up hold for about 10 seconds and relax the leg. Come up hold for 10 seconds relax the leg, I am just holding about 3 seconds as I am only demonstrating.

How to use isometrics for Hip and IT band pain relief

Now you can use isometrics called now a days to up and down movement, active resistant training. Once you progress to active resistance training with leg in air, that is ok, then you want to get to more functional more closed chained movement that pulls and strengthen the IT band. It is a movement where you can stand up cross the leg behind and it is almost like a one legged squat like this.

So you crossed the other leg behind, facing forward, it will put tension and strengthen the IT band. That is the progression so when you progress through the series it should help rebuild the cologne, decrease inflammation, restore rubber elasticity or flexibility of the IT band thus reducing your pain. Now if you are trying this progression out at home, if there is something wrong, not working or maybe that’s not addressing the area you are still having pain and even more worsening for some reason.

Feel free to contact us. A unique combination of eastern and western medical approach protocol out to strengthen the IT band to get rid of pain in a very unique way. It even has some nutritional aspects to help the cologne heal faster and to rebuild and if there are any questions contact us, we have staff physical therapists here to help you if you are in the area. You have direct access, you can come to us without a prescription or a referral from a physical therapist.

If you do not live in this area, that is ok, we have this protocols online, feel free to contact us I will show you, what you need to do to get the proper treatment to get you better.

Shoulder Pain Involving the Rotator Cuff

How to prevent shoulder injuries and do shoulder pain treatment

Welcome to this video, this is Doctor Steve young, if you are watching this you probably having Rotator cuff or shoulder pain right here in this spot, right here in the outside when you push. I’m going to show you how to resolve that at home as much as possible. So when you first have a pain here not for moving just having tender when you push on it means that rotator cuff tendons are slightly inflamed.

Most likely they are inflamed because of improper activation. And that is caused either by a typically by bad shoulder blade positioning, repetitive reaching or combination of both. OK so first thing we are going to do is look at your posture and see its not slouch or rounded forward like this where your shoulder blades are tilted forward. If your shoulder blades are tilted forward you can do simple exercises right away to correct that.

That’s just going to be getting your chest up learn to how to squeeze your shoulder blades back together holding each one for about 10 seconds and relaxing. Squeezing and relaxing. Another thing you can do is roll on your back, put a thick bath towel put it down on your spin and lay your hands out like this. Let your shoulder blades drop back to get a good posture stretch. You can go into that position. You can go into that position for about 10-15 minutes everyday, gentle stretch to get your posture opened up.

Because by correcting the shoulder blade positioning that your get your shoulder automatically stable position. Now here is something which you can do right away to get rid of that slight inflamation in your rotator cuff. First thing you want to do is heat the area for about 10-15 minutes, ideally if its moist heat that’s the best. But if its dry it is still OK. The only difference between moist and dry heat is that the moist heat gets the heat into your muscles, tendons and ligaments faster than dry heat.

So if you have dry heat I want to do that for 15 minutes. After that 10-15 minutes of heating you can do just slight friction massage on that tendon to bring some blood flow and stimulate healing. So the tendon runs this way and you want to run this way. Find that painful spot, identify by that previous video. Just rub it about 3-5 minutes and you can just do it by sitting down putting your elbow on the desktop and do this. You don’t want to reach across for 3-5 minutes for the whole time because that might bother your other shoulder.

After 3-5 minutes of slight massage you can try doing some stretching for that rotator cuff. One way you can do it by just reaching your arm back link this and you can simply get a little more stretch if you drop a towel down at this hand and grab it with this hand to pull the arm higher. That will get a rotator cuff stretch, you want to do it 30 seconds 5 times. And aif all of this is pain free and you are doing well, after about a week of this you can progress to some light resistance exercises for the rotator cuff.

How to use Isometrics to cure shoulder pain

And you can start by the gentle way of strengthen is isometrics. So you can just rub a towel underneath your arm like this. It puts your arm in a more stable position, a better position, and less painful position. you can go to a doorframe and push in on the door frame, you want to hold that about 10 counts, 10 times. And then go to other side of the door frame push out externally rotate on the door frame 10 for 10.

You can simply do it with your hand, like I’m doing here. Pushing out, just basically turns your arm out 10 times for 10 seconds holds. Relaxing about 3 seconds in between, and you want to push in 10 times 10 seconds holds again should be absolutely pain free. And if you have done that for couple of days may be a week, doing fine then you can progress to resistance band exercises to strengthen those tendons, again these should be pain free.
So I am going to demonstrate using this arm, rub a towel underneath the arm, shoulder blades back and still and I want to take the exercise bands like this and rotate out. As I am rotating my shoulder blades is going to stay perfectly still. I am not going to rotate all the way forward or rotate all the way out. My shoulder blades and my elbow, upper arm stays perfectly still as I rotate the arm like this.

Nice and slow, make sure you do not go too fast, we want to do sets of 15, 2-3 sets. And you want to follow with some ice. So the progression just review, in the begging if it is pretty tender you just want to give heat, massage, stretch if there is no pain, ince for about 5-10 minutes. If you can do that about for a week you can progress to heat, massage, stretch, ice, isometrics for 1 set 10 for seconds and ice.

And a week later if that is still pain free you want to go to heat, massage 3-5 minutes, stretch for 5-30 seconds, do 2 sets of 10-15on the bands nice and slow both directions, I just demonstrated them out. You want to turn around and go in as well. 2 sets of 15 on both directions and then ice for 5 minutes. If you can make it though that it should resolve your pain. Now if you continue to have pain or this is not working, there is something wrong or you are having more symptoms.

Feel free to contact us, we are here to answer all of your questions. Our holistic approach of eastern and western medicine combined together in our protocols will get rid of your pain fast. Do this at home, most likely this will get rid of your pain. If you have any questions we have expert physical therapists on staff whether in house or virtually online. I look forward to hearing from you and helping you with other injuries.

If you are having pain or just want great information on how to keep your body healthy and pain free using the a natural drug free approach, then click below.
Start Here To Relieve Your Pain

Why diets and dieting doesn’t work for long term permanent fat loss

June 5, 2013 by admin

Do you follow some sort of diet or dieting program or routine?

Now you can know why dieting does not work for weight loss or fat loss in the long run.

Hi, welcome to this video I am going to show you exactly why diets and dieting does not for fat loss / weight loss work why need to scratch that word out of your mind if you want to lose weight. My name is Doctor Steve Young, I am going to show you how dieting being told what you cannot eat in terms of you can’t eat this, should not eat that works against you.

Against dieting?

You see anything that told against you can’t do you actually want to do it. It’s a reverse phycology, its like searching for the forbidden fruit mentality and this has real world examples. Like one of the most prominent example of this is the dare programme. America spent a billion dollar on this programme with bumper stickers, classes, information online or websites to teach kids to just say no to drugs.

Now, interestingly statically this programme was not worth whatsoever. Why? Because when you tell your kids you cannot do something and you say no. What your kids want to do? It wants to do it, so when you are told you cannot eat bread from the paleo diet, when you are told you cannot eat carbohydrates because of the low carb diet, when you are told you can’t eat this cheese cake, this cheese burger or this bad foods you subconsciously want to eat more of it.
And it works against you in long term success, and a lot of people associate dieting with will power or determination.

Long term permanent fat loss secret

I can tell you that in long term fat loss success people who are just eating healthy, feeling great without any guilt of eating foods they do not deal with will power, they do not use words like determination.

They just have habits of healthy eating. So the question is how do you get from dieting guilt, stress, being told what you cannot eat, to happy healthy eating to permanent weight loss. And the key is how you look at through it, your relationship with foods. You want to get away from all those diet books, diets, paleo diets. You know the newest thing is the paleo diet, the keytogenic diet which was popular in the past and off course there was a low fat diet.

All of these diets or dieting plans do not work.

You want to approach food like it is okay if you eat a cheese cake, cheese burger, cheese fries, candy or sweets, just try to cut it down to moderation. And you want to know that food is nourishment, you want to have a better relationship with. Try not look at food as something you eat because you stressed, something you eat because you are nervous. The food is nourishment, so you want to start a better relationship with food a better relationship even with yourself.

Having some self-compassion, what that means, say you go out with your friends and eat a pizza and you know I am trying not to eat a pizza. Not that I can’t, I am trying to eat less of it. When you do eat pizza, you got to stop the language of oh what did I do, I am such a screw up. You want to use words like you know what, once in a while it is okay, I will be right on track tomorrow, I will be fine with this.

So basically you want to scratch those negative words, negative internal dialogue out of your brain and that is how you succeed long term and overtime through improvements and self compassion, through improvements eating habits you will lose weight permanently.

So just as a recap you want to stay away from any kind of dieting.

You want mind-set changes, your answer does not rely on a special tip, a secret, a recipe or just cutting out a food that works against you. Remember saying mentally no you cannot eat that or this food group works against you. Hope you have found this helpful, if you need more information look up self-compassion, lookup no dieting or try a program called the permanent transformation program where we teach you how to change your mind-set.
I look forward to helping you in future videos.

Proper Fitness training technique progression

March 28, 2013 by admin

Welcome to bodysolutions, where total bodyfitness is directed by physical therapist.

What is this fitness exercise called power clean?

I am Rich Polar, head trainer here at bodysolutions and today we are talking about a high level exercise called the power clean. The reason we call it the power clean because it is quick, it involves multiple joints, multiple planes.

I am going to demonstrate it to you real quick just to show you how complex this exercise is. I am going to grab the bar here, drive my hips, shrug my shoulders and catch it. I am sure you have seen a lot of exercises like this, may be on TV or may be in your local gym.

I am sort of grab this here, drive my hips up and I am going to shrug and catch, is very fast. Just look at that exercise, you can see that you know I have to have good strength in my lower body and upper body. My hips have to be my hips have to be balanced. But there are lots of coaches out there and individuals who part take in the power clean and they are not ready for it.

And what does it causes their balance and risks injury. What I am trying to get to here as at bodysolutions we take you through a ranking system. It is called body readiness ranking system and we make sure that you are prepared to do a high level exercise like the power clean.

Power Clean is a great for athletes

So for an athlete, it would be awesome for an athlete to do a power clean because quick ballistic motion. For general population if you are trying to burn a lot of calories, it is multiple joints but don’t draw the gun too quick. Because what happens is that if you are not ready for it, it is going to increase your risk for injury so I encourage all of you out there to maybe come in here and see what level you are.

Maybe this way we can coach you and take you through our programming and this way once you get to that level 5, we will be rolling. And you will see how efficient you have become and also safer. So I encourage you to stop by and check this out.

pain and injury prevention solutions for the most common places of pain

March 10, 2013 by admin

watch this video and answer the questions to receive solutions to prevent a major nagging injury from stopping you from running, lifting, reaching overhead, and enjoying life!