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Seven Habits for Long Term Success–Part 2

There are hundreds, if not thousands of diets that have been used throughout history. The intent of most diets is to lose weight and bodyfat. Diets that “work” will reduce your intake of calories. This can be done by reducing or eliminating certain food groups, types of food, or macronutrients. If the diet reduces caloric intake enough, then an individual will lose weight and body fat. A good diet will encourage the intake of vegetables, fruits, healthy fats, and lean proteins, but these aren’t mandatory for weight loss and fat loss. The problem with dieting alone is that good nutritional skills and habits are not typically emphasized so they do not last. Once the “diet” ends, then we revert back to old broken habits and lose all of our progress.

At Fenton Fitness, we utilize the Precisions Nutrition system of habit-based nutrition coaching. We know that in order to change, our actions need to change. And in order to make lasting changes, actions need to remain changed. This is where a habit-based approach comes in. Most people know how to eat better or what they can do to lose weight. What they lack are the skills and action steps to make that a reality. With our Nutrition Coaching clients, we have a 52-week curriculum that helps clients work through obstacles and motivations. We introduce new habits every two weeks along with daily lessons that reinforce and teach the importance of each habit. Each habit builds off of the previous one, mastering one before moving on. For most people, two weeks is a good time frame to get a good grip on each habit, but If there is difficulty, we simply spend more time on that habit until the client is ready to move on.

The six habits which back up the foundation of our program will take most of our clients twelve weeks to work through. These six habits will serve anyone looking to improve their eating habits and can be adapted to virtually any food preference and goal. This series will describe the basics of our program.

Jeff Tirrell, CSCS, CSFC, Pn1

Stop when 80% Full: (week 2-4)

This is the second “anchor habit”. To lose fat, clients usually have to eat less than they do now.  “80% full” is not a specific number, but rather an idea: Eat until you are “just satisfied” or “no longer hungry” but not full or stuffed.  This habit continues to teach appetite awareness, building intuitive understanding and control of hunger/fullness. Over time, you will learn to sense your hunger and satiety cues properly, as well as distinguish physical hunger from cravings.  This habit helps you analyze eating habits as a process (rather than something that “just happens”). You can identify situations/cues that contribute to your eating habits and improve mindfulness.  This habit puts the burden of action on you–you have to struggle to figure this out.  This is a “hard” habit: harder to do, but simpler to understand so give yourself time to figure this out. This can be mentally, emotionally, or physically uncomfortable.  At first, you may not be able to feel hunger or fullness or any stomach cues. Try to keep learning, and pay attention to any signs that you are physically hungry or full, such as hunger cues, fullness cues, and satiety cues.  Hunger cues include “hunger headache”; light-headedness or “spaced out”; being “hangry” (hungry + angry); growling or empty-feeling stomach; etc. Over-fullness cues (ate too much) include feeling stuffed/bloated; heartburn; feeling nauseated or gassy; feeling heavy and sluggish; etc.  Satiety cues (ate just enough) include feeling energized and no longer hungry; feeling generally satisfied; feeling as though you could get up from the table and do something (such as go for a walk); etc.

You may need to learn what “100% full” or even “120% full” is first, before you can get to “80%”.  Once you learn your cues, you can learn to stop short of “stuffed” or plan to eat before you get too hungry to make good decisions. Rest assured that although you should start working on this anchor habit now, there is no time frame that you must have it mastered by. Those with chronic stomach upset may find that this habit plus the previous one actually help your condition, possibly to the point where you cut down or get off stomach medications.

Eat Lean Protein at Each Meal: (Week 4-6)

We need protein for almost every metabolic process in the body. Making sure to get enough protein will help preserve lean mass (i.e. bone and muscle), as well as help you feel fuller longer.  This is an “easy” habit that is easy to understand and generally well accepted as do-able by most individuals.  This habit clicks with most people, as it finally feels like you are getting a nutritional strategy by being told what to eat. This habit adds food instead of taking it away, which helps people feel less “deprived”.

One of the biggest aspects of this habit is learning and understanding what foods are actually high in protein (it’s not almond milk, nuts, or bacon).  Having a shopping list before going to the store with protein rich foods you enjoy is a must when doing your grocery trip.  At first, it doesn’t really matter what specific foods you choose as long as you get into the habit of adding protein to meals.  This habit is most challenging for vegetarian and especially vegans.  In these cases, more thought and planning will be needed to set up meals.  Buying, preparing, and having high protein foods easily available will greatly improve your success with this habit.  Try to create a menu for your week so you know and understand how you will incorporate protein dense foods at each meal.  Understand what a serving of protein looks like (1-1.5 palms for women, 1-2 palms for men).  Servings size may need to be adjusted based on meal frequency, goals, and food tolerance.

Seven Habits for Long Term Success–Part 1

There are hundreds, if not thousands of diets that have been used throughout history. The intent of most diets is to lose weight and bodyfat. Diets that “work” will reduce your intake of calories. This can be done by reducing or eliminating certain food groups, types of food, or macronutrients. If the diet reduces caloric intake enough, then an individual will lose weight and body fat. A good diet will encourage the intake of vegetables, fruits, healthy fats, and lean proteins, but these aren’t mandatory for weight loss and fat loss. The problem with dieting alone is that good nutritional skills and habits are not typically emphasized so they do not last. Once the “diet” ends, then we revert back to old broken habits and lose all of our progress.

At Fenton Fitness, we utilize the Precisions Nutrition system of habit-based nutrition coaching. We know that in order to change, our actions need to change. And in order to make lasting changes, actions need to remain changed. This is where a habit-based approach comes in. Most people know how to eat better or what they can do to lose weight. What they lack are the skills and action steps to make that a reality. With our Nutrition Coaching clients, we have a 52-week curriculum that helps clients work through obstacles and motivations. We introduce new habits every two weeks along with daily lessons that reinforce and teach the importance of each habit. Each habit builds off of the previous one, mastering one before moving on. For most people, two weeks is a good time frame to get a good grip on each habit, but If there is difficulty, we simply spend more time on that habit until the client is ready to move on.

The six habits which back up the foundation of our program will take most of our clients twelve weeks to work through. These six habits will serve anyone looking to improve their eating habits and can be adapted to virtually any food preference and goal. This series will describe the basics of our program.

Jeff Tirrell, CSCS, CSFC, Pn1

Take Time:
I hear it over and over from our clients: “I’m busy, I don’t have time to eat right.” I get it. You’re busy, we’re busy too. When you’re busy, you need to have a plan to get the important stuff done because getting into shape won’t happen by accident. Remember, nobody is going to “give” you time. You have to take that time. Create time, carve it out, grab it, defend it like a mad man once you’ve got it. Because that time is an appointment with YOU.

Here’s what a many people find about setting that time aside. Making time puts YOU in control.
Whatever your reasons for being busy (and rushed), I’m sure they’re good ones (except maybe that netflix or social media binge time). And whatever your reason, today is the day you start a new relationship with “busy”. Today, by making time, you start to take control back. Control of your life, and your time. The kind of control that will eventually make you feel more focused, more confident, more in charge, and ultimately… happier.

You need time to change your body. One more reason to make time: getting healthier, fitter, and in better shape is a slow process. You’ve got to put in the work, be patient, and persistent. But remember: If you want to change your body, being consistent is more important than anything else. So get in the habit of making that time, consistently, starting today.

Slow Down: (week 1-2)
It’s so simple, you won’t believe it, but it works. At every meal today, eat more slowly than you normally do. Today, and for the next two weeks, focus on doing this habit. Keep doing your first habit (making time). In the PN Coaching system, habits are cumulative–they build on each other, one by one. So a new habit doesn’t mean ditch the old one. A new habit means you simply add one more tool to your tool belt. In other words, keep doing your first habit: making time.

How to eat slowly: At each meal today, take a few extra minutes to simply pause (Here’s where your “make time” habit comes in handy.). Put your utensils down between each bite. Take a breath. When you take a bite, notice, and enjoy the taste and texture of the food.
Then put down those utensils again, and take another breath, or a sip of water. Relax, wait a few more moments before picking up your utensils again and repeat. That’s it. Quick tip: Try a timer.

If you’d like to track your progress with this habit, try simply timing yourself today.
Check your watch before you start eating. Or start a timer. When you’re done eating, see how long you took. Now you have a baseline for improvement! If you add only one minute per day, by the end of two weeks you’ll have added nearly 15 minutes more. Smooth ‘n’ easy.

Help yourself succeed. Eating slowly is one of the most important habits of the PN system. But in a rushing-around and busy society, it’s hard to remember at first. Changing a habit will take a little extra effort in the beginning, and that’s OK. That’s why we recommend at least two weeks on this habit. Here’s how to stay on track:
1. Make a note of your goal to eat slowly on a Post-it note, your computer, or your phone.
2. Put it somewhere that you’ll see it often, especially before you eat.
3. If you’ve used your computer or phone, set a reminder to go off before your regular meal times.
4. During your meal, try using a timer to check how fast you’re eating.
5. You can also use an app. Here is one we like: EatSlowly (for iphone)
6. Having a bit more information about what you’re actually doing can help you track your improvement with this habit over the next couple of weeks.
7. Even if you add only one minute per meal, that counts as progress!

Mike O’Hara gives tips for aging gracefully and staying fit in his article, The Five Don’ts of Sustainable Fitness. Learn the importance of increasing mobility and stability in order to get stronger, and discover how a simple test that measures how well you get up from the floor can tell a lot about whether or not your fitness program is working.

Download Here

Real Core Training Part Four

Anti-Rotation

Like everything in the fitness world, core training has evolved.  When I bought my first bodybuilding magazine in the late 90s, the word “core” wasn’t even used.  Instead, you would find ab workouts, oblique workouts, and sometime, low back workouts.  Like pretty much everything in the 90s, muscles were trained in isolation with little concern for how the musculoskeletal system was designed to function as a unit.  We have come a long way in our understanding of physiology, biomechanics, and injury prevention/reduction.

The core used to be trained and often still is through movement: flexion (anterior), lateral flexion, extension, and rotation.  Sit ups, crunches, side bends, and Russian twists aim to strengthen the muscles concentrically and eccentrically.  These build mass and thickness to the core musculature.  The second way we train the core is to recognize it as a stabilizer of the low back and hips.  This involves training this musculature to resist movement.  When it comes to increasing strength, power, speed, and reducing injury, this training is more important than dynamically training the core.  This style of training is referred to as “anti-core training” because we are resisting flexion, extension, lateral flexion, and rotation.  The other benefit of anti-core training is that it involves isometric contractions which are much less likely to create muscle hypertrophy, which individuals typically don’t want in their waist.  I typically recommend that 70-90% of your core training consist of anti-core work depending on your health/injury history and goals.

The key to good core training is understanding what you are trying to accomplish, as well as how to progress or regress the movement.  Here are the some of our favorites that we use at Fenton Fitness for each of the four anti-core categories.

Jeff Tirrell, CSCS, CSFC, Pn1

Anti-Rotation

Tall Kneeling Pallof Press: Grab some elastic tubing or a cable (anchored to something sturdy) and assume a tall kneeling position.  Hold with both hands and press outward away from body.  Do not allow your body to twist or rotate.  Increase load or stretch on tubing to increase difficulty.  Work up to 12 reps per side.

Half Kneeling Pallof Press: Set up in a half kneeling position.  Use the same execution as the tall kneeling version.  Make sure that you don’t allow your legs/hips to lean or twist.  Work up to 12 reps per side.

Standing Pallof Press: Assume an athletic stance with your feet just outside of shoulder width, slight bend in the knees, and slightly flexed at the hips.  Execute the same movement as you would for the tall or half kneeling Pallof press. Work up to 12 reps per side.

One Leg Pallof Press: Stand on one leg with the other leg flexed at 90 degrees at the foot, knee, and hip.  Execute the Pallof press the same way as the standing Pallof press. This is a much more a balance and overall body stability drill.  Tension/resistance will need to be reduced.  Be slow and gradual with your increases in load, volume, or frequency to allow your knee time to adapt.  Work up to 12 reps per side.

PUPP with alternating arm raise:  Assume a push up position with your feet slightly wider than shoulder width.  Raise one arm out in front of your body while maintaining spine and pelvic positions.  A wider feet position makes the movement more stable and easier, while a narrower foot position increases difficulty.  You can also slow the movement to increase difficulty.  Remember, top priority is no hip/spine movement before trying to increase difficulty.  Work up to 10 per side.

Landmine Anti-Rotations:  Place a barbell in a landmine and assume an athletic position.  Press the landmine away from your body and slowly make a rainbow arching pattern moving the barbell from one hip to the other.  Make sure that only your shoulder/elbow joints move, everything else stays stiff.  Work up to 10 reps per side.

Crawl: Get on your hands and knees with your toes dug into the ground.  Lift your knees slightly off the ground.  Keeping your back flat and stable, move your opposite hand and foot to crawl forward or backward.  Work up to 50 yards.

For video demonstration of these exercises, click here

Real Core Training Part Three

Anti-Extension

Like everything in the fitness world, core training has evolved.  When I bought my first bodybuilding magazine in the late 90s, the word “core” wasn’t even used.  Instead, you would find ab workouts, oblique workouts, and sometime, low back workouts.  Like pretty much everything in the 90s, muscles were trained in isolation with little concern for how the musculoskeletal system was designed to function as a unit.  We have come a long way in our understanding of physiology, biomechanics, and injury prevention/reduction.

The core used to be trained and often still is through movement: flexion (anterior), lateral flexion, extension, and rotation.  Sit ups, crunches, side bends, and Russian twists aim to strengthen the muscles concentrically and eccentrically.  These build mass and thickness to the core musculature.  The second way we train the core is to recognize it as a stabilizer of the low back and hips.  This involves training this musculature to resist movement.  When it comes to increasing strength, power, speed, and reducing injury, this training is more important than dynamically training the core.  This style of training is referred to as “anti-core training” because we are resisting flexion, extension, lateral flexion, and rotation.  The other benefit of anti-core training is that it involves isometric contractions which are much less likely to create muscle hypertrophy, which individuals typically don’t want in their waist.  I typically recommend that 70-90% of your core training consist of anti-core work depending on your health/injury history and goals.

The key to good core training is understanding what you are trying to accomplish, as well as how to progress or regress the movement.  Here are the some of our favorites that we use at Fenton Fitness for each of the four anti-core categories.

Jeff Tirrell, CSCS, CSFC, Pn1

Anti-Exension

Supine Bent Knee March

Lay on your back and lift your legs off the ground with your knees and hips at 90 degree angles.  Posteriorly tilt your hips so that your low back is pressed firmly into the ground.  Slowly lower one heel to the ground keeping your knee at 90 degrees and not allowing your low back to lift off the floor.  Bring this leg back up and repeat on the other side.  Work up to 10 reps per side.

Bent Leg Dead Bug

Assume the same position as the previous exercise.  Reach your arms straight up to the ceiling.  Keep your low back pressed into the floor and straighten one leg, getting the heel as close to the ground as possible without touching.  Simultaneously reach the opposite arm overhead without quite touching the ground.

Straight Leg Dead Bug

Lay on your back with your legs and arms all reaching up toward the ceiling.  Keep your leg straight. and slowly lower it toward the ground while simultaneously reaching overhead with the opposite arm.  Don’t allow your foot or arm to rest on the ground, and keep your low back pressed into the floor.

Hollow Body Hold

Lay on your back and press your low back into the floor.  Lift your feet, shoulders, and arms off the floor, keeping your low back pressed into the floor.  Keep your feet and arms as close to the ground as possible while also keeping your low back on the ground.  Hold for up to 60 seconds.

Plank

Lay on your stomach and place your elbows under your shoulders.  Put your feet together and lift your hips off the ground.  Maintain neutral lumbar, thoracic, and cervical spine positions. Contract your glutes, pull your ribs down with a forceful exhalation, and try to pull your elbows toward your toes (they won’t actually move) to engage your lats.  Try to create maximum full body tension.  Hold for up to 30 seconds.

Long Lever Plank

Use the same set up and execution as the plank, except that the elbows will be farther out in front of the shoulders.  The farther forward the elbows, the harder this will be.  Work up to 30 seconds.

Body Saw

Use the set up the same as the plank only with carpet sliders under your toes.  Use your shoulders to slide yourself into the long lever position and then slide back.  Make sure you maintain spinal and pelvis positioning during the whole movement.  Work up to 12 reps.

Physioball Rollouts

Start in a tall kneeling position with a Physioball at arm’s length in front of you.  Pull your ribs down and engage your glutes.  Allow your body to fall forward by letting your hands and forearms roll up onto the ball.  Once you feel you are going to break lumbopelvic positioning, reverse the movement to get you back to your starting position.  Work up to 10 reps.

TRX Fallouts

Use the same set up as with the physioball, but use a suspension trainer instead.  Set up with straps at mid-thigh height.  Execute in the same manner.  Lower the strap starting position to increase difficulty.  Work up to 10 reps.

Ab Wheel/Dolly Rollouts

Set up on your knees with your hands on an ab wheel or dolly and place your hands directly under your shoulders.  Begin to fall forward by flexing the shoulder (overhead) and extending the hips.  Go forward as far as possible without losing spinal positioning and then reverse movement back to the start.  Make sure shoulder and hip joints extend/flex at the same speed.

For video demonstration of these exercises, click here

Real Core Training Part Two

Anti-Lateral Flexion

Like everything in the fitness world, core training has evolved.  When I bought my first bodybuilding magazine in the late 90s, the word “core” wasn’t even used.  Instead, you would find ab workouts, oblique workouts, and sometime, low back workouts.  Like pretty much everything in the 90s, muscles were trained in isolation with little concern for how the musculoskeletal system was designed to function as a unit.  We have come a long way in our understanding of physiology, biomechanics, and injury prevention/reduction.

The core used to be trained and often still is through movement: flexion (anterior), lateral flexion, extension, and rotation.  Sit ups, crunches, side bends, and Russian twists aim to strengthen the muscles concentrically and eccentrically.  These build mass and thickness to the core musculature.  The second way we train the core is to recognize it as a stabilizer of the low back and hips.  This involves training this musculature to resist movement.  When it comes to increasing strength, power, speed, and reducing injury, this training is more important than dynamically training the core.  This style of training is referred to as “anti-core training” because we are resisting flexion, extension, lateral flexion, and rotation.  The other benefit of anti-core training is that it involves isometric contractions which are much less likely to create muscle hypertrophy, which individuals typically don’t want in their waist.  I typically recommend that 70-90% of your core training consist of anti-core work depending on your health/injury history and goals.

The key to good core training is understanding what you are trying to accomplish, as well as how to progress or regress the movement.  Here are the some of our favorites that we use at Fenton Fitness for each of the four anti-core categories.

Jeff Tirrell, CSCS, CSFC, Pn1

Anti-Lateral Flexion

Bent Knee Side Plank

Lay on your side and place your elbow under your shoulder and line your knees up below your hips.  Lift your hips off the ground and hold.  Work up to 45 seconds.

Side Plank

Lay on your side and place your elbow under your shoulder and straighten your legs out.  Stack your legs on top of each other and lift your hips off the ground.  Hold for up to 60 seconds.

Side Plank with Top Leg Elevated

Position yourself in the same set up as the side plank.  Once your hips are lifted off the ground, you will move your top leg away from the bottom leg.  Make sure that you don’t flex either hip when raising the top leg.  Work up to 30 seconds.

Side Plank with Top Leg on Bench

Lay on your side and place your elbow under your shoulder.  Place your top leg on top of a bench.  Lift your hips off the ground.  The bottom leg can squeeze the bottom of the bench or dangle in the air.

Suitcase Hold

Grab a KB/DB in one hand, stand tall, and maintain a neutral lumbar, thoracic, and cervical spine position. Make sure your shoulder blades stay down and back.  If possible, watch yourself in the mirror to ensure you aren’t leaning.  Hold for up to 60 seconds.

Suitcase Carry

Assume the same set up as the suitcase hold.  Start walking with a normal gait.  Make sure to not lean excessively.  Start with 20 yards per side and work up to 100 yards.

For video demonstration of these exercises, click here

To combat the effects of aging, consistent exercise is key.  Mike O’Hara discusses the benefits of fitness and gives tips on starting and continuing a program of exercise for life in his article, The Three Do’s of Sustainable Fitness.  Jeff Tirrell of Fenton Fitness gives nutrition tips for athletes and Mike’s exercise for better posture and more efficient movement is the bird dog.

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Three Steps To Reaching Your Goals

Roughly 20% of the U.S. population has a gym membership.  Based on my 20 years of experience in the fitness industry, I would estimate that of that 20%, only one half to three quarters actually regularly and consistently use that membership. I find that the majority of people who struggle with consistency do so because they either lack focus and goals or because they fail to reach those goals.  At Fenton Fitness & Athletic Center, we have found there to be three key components to reaching any goal in the fitness and nutrition realm.

Setting the Goal

First and foremost, we must name our goal.  I suggest writing this goal down and possibly sharing this goal with somebody you trust and who supports you.  When choosing your goal, you want it to be specific, something that can be measured, something realistic/attainable, and you want to give yourself a time frame to accomplish the goal.  Think about why you want to reach that goal.  It can be helpful to place the written goal somewhere visible that you will see on a regular basis.  If we can’t make a given goal happen, we can alter our actions to bring us closer to that goal.

Behaviors/Skills

Once our goal is set, we want to write out the behaviors and skills needed to reach that goal.  For example, if your goal is to drop 20lbs, two key behaviors would be eating less calories and being more active.  In the case of somebody who wants to be able to Bench Press their body weight, their skills might be bench pressing progressively heavier weights 2-3 times each week and eating sufficient protein.

Habits/Practices

After setting our behaviors that are needed to achieve our goal, we must then set up our daily habits or practices that will lead to successful execution of our behaviors, which in turn will lead to achieving our goals.  Our habits for our sample goals might look like this:

            20 pounds weight loss (less calories, more activity)

            -Pack gym bag before going to bed and put in car, including a protein shake in bag

-Go to bed 7-8 hours before alarm is going to go off

-Wake up 15 minutes earlier to eat breakfast at home instead of fast food

-Workout at lunch hour instead of going out to eat with coworkers, drink shake instead of eating lunch.

            Bench Press Body weight (2-3 progressively heavier bench press workouts and more protein)

            -Go to bed 7-8 hours before alarm is going to go off

-Set alarm 1 hour early Monday, Wednesday, and Friday for early morning workout

-Prepare/plan breakfast the before going to bed and pack lunch for next day targeting 0.15-0.25g of protein/pound of body weight.

-Buy quality protein shake, protein bars, and/or Jerky to help supplement protein needs at snacks.  Keep them at home, in the car, and at work.

 

From start to finish it can be helpful to set up a chart that looks something like this.

It should be noted that it is best to only introduce one major goal at a time into your life.  I recommend picking just one goal and working on that for 3-12 months before adding or changing goals.

Jeff Tirrell, CSCS, CSFC, Pn1

 

That pain in your arm or hand could be coming from somewhere else.  Read Mike O’Hara’s article, Changing Locations to find out more.  Jeff Tirrell gives nutrition tips and Mike discusses the benefits of using an agility ladder.

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Stay independent longer by increasing your stair climbing capacity.  Mike O’Hara shows you how in his article, “Keep Climbing”.  Mike also discusses standing desks and the many benefits of standing while working.  Jeff Tirrell explains the effect of exercise on appetite.

Download Here

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