Monday, November 16, 2009
Saturday, November 14, 2009
Friday, November 6, 2009
Core Exercises
Beginning:
http://www.youtube.com/watch?v=hNUKn3H36lg
Intermediate/ Advanced:
http://www.youtube.com/watch?v=625STzGylwI
http://www.youtube.com/watch?v=hNUKn3H36lg
Intermediate/ Advanced:
http://www.youtube.com/watch?v=625STzGylwI
Monday, October 12, 2009
A 4 minute Workout to Max Fat Burn and Conditioning
If you are traveling on the road or have kids , here's one way to never have an excuse not to work out again. Thanks to my friend Jon for sharing his research.
http://www.youtube.com/watch?v=ZojlJxF4J5M
Thursday, October 8, 2009
Bike Fit
My friend Paul put this article together:
If you buy a suit don’t you have it tailored? When you buy new tires for your car you have them balanced, right? When you get glasses you have a doctor examine your eyes to get the correct prescription. The last time you bought a new bike did you have a proper bike fit performed?
This article will explain all the specific measurements that should be taken in a bike fit and how to best make changes to your bike that correspond to those measurements. It will also explain why most people will need treatment to resolve muscular imbalances and flexibility issues.
Too often many people set up their bike by the way it feels to them only. If you have a bike fit completed not only will you be more comfortable on your bike but you will also perform better and reduce your chances of injury. When having a bike fit performed there are specific measurements that should be taken. The measurement that is most important for power production in the angle of knee bend when you are at the bottom of your peddle stroke. Besides this you also should know your hip angle when holding your handle bars in the position your most often ride in which should be on the brake hoods. The fore-aft position of your knee in relation to the pedal and the amount of sway of your knee during your pedal stroke are all important to power production and comfort on your bike. Cleat placement is also important. Other smaller changes that can affect your optimal position on a bike are saddle size, handle bar size and fore-aft position of the saddle. One aspect to an average bike fit that I think is missing is testing a person’s flexibility and strength. Most bike fitters don’t have the knowledge of how to accurately test someone’s flexibility. Even if the fitter does know how to, no fitter is able to treat those issues.
As I stated earlier the single most important measurement that will be taken during a bike fit is the angle of your knee at the bottom of the pedal stroke. Research has shown that the knee should flex optimally to 35 degrees to produce the greatest amount of force. This can be easily measured using a goniometer. A goniometer is basically a protractor that can be centered at the knee joint with each arm running along the shafts of both the femur (thigh bone) and fibula (shin bone). By lifting your saddle up as little as 2-5mm you can decrease the angle of knee flexion. What if you have an inability to straighten your knee to that degree because of extremely tight hamstrings? No alteration of your bike settings will allow you to have an optimum pedal stroke. This is why you need to check flexibility and then have treatment performed on your hamstring. Soft tissue techniques like Active Release Technique and Graston Technique are perfectly suited for a situation like this. These techniques are what we often use for treatment at Capital Sports Injury Center.
The angle of your hips will be the second most important measurement taken during a bike fit. The smaller the angle of your hips are the more aerodynamic you can become on your bike. With less of an angle you can get your upper body closer to parallel to the ground causing less wind resistance. This angle again can be measured with a goniometer using your femur and the midline of your abdomen centered about the hip joint. The correct angle to use depends on the rider. Are you more interested in comfort or aerodynamics? An aggressive rider would want something around 25 degrees while someone looking for more comfort would do fine closer to 30 degrees. The measurement of this angle is even more dependent on flexibility. A person may have tight erector muscles in their low back or tight hamstrings that don’t allow them to rock their pelvis forward. Even if a rider wants to be aerodynamic they would never be able to sit in that much of a tucked position.
The fore-aft position of your knee can affect the amount of knee flexion you can accomplish at the bottom of a pedal stroke. If your knee is too far forward the amount of flexion will be increased at the bottom of the pedal stroke and vice versa if your knee is too far back. Riders may also be shifting forward on their saddle either for comfort or extra power. This will change all the measurements. It is important to have the rider sit on their saddle correctly.
That brings me to a problem that I had previous to my bike fit. I was sitting on a saddle that was too narrow. This meant that I was not sitting on my ischial tuberosities (sit bones) but was rocking forward onto my pubic bone. As you can guess this was not very comfortable. The average size saddle is 130 mm wide at its widest point. If you are a larger rider chances are this will not be large enough for you. No amount of change in the different parameters of a fit will help if you can’t sit on the saddle correctly.
Cleat position is closely tied to knee sway most of the time. If your cleats are set up so that you have no movement at all or you will clip out your knees will have to sway more if there is a hip problem. Having said that you can make up for hip issues or increased knee sway if you increase the amount of internal rotation of your cleats. By doing this you can increase the internal rotation of your foot and allowed your knee to track straighter up and down.
Although not often an issue the size of your handlebars can be problematic with shoulder injuries. If you have had an injury where you have lost the ability to extend your arms or internally rotate them you may need a larger handlebar. With any shoulder injury some form of treatment and exercise should be performed to help recover the lost movement. A great internal rotation exercise can be performed with tubing. Start with the tube attached to something on one end and grasp the other end with your thumb up and arm abducted (away from your body). Facing perpendicular to the tube internally rotate your arm so that your thumb is down and reach behind your back to the opposite shoulder blade.
The final aspect to a bike fit may involve changing the fore-aft position of your saddle. When this is done it move your entire body either forward or backward. This is usually done when a rider’s knee fore-aft position or knee flexion at the bottom of a pedal stroke can’t be fixed with any of the other bike fit components.
One aspect to a bike fit that is typically missing is testing a person’s flexibility, caused by imbalance, and strength. This is called a functional movement screen (FMS). Since most bike fitters do not have this expertise, Drs. Horwitz and Glodzik add the FMS to help the bike fitter make the best decisions on equipment and placement. These imbalances cause compensatory changes in multiple areas of the body resulting in "energy leakage" and increase the potential for injury. As in the example above, if your hamstrings are tight, this may be due to weak gluteal and core muscles as well as due to adhesions in the muscle itself. A corrective exercise program and a program of care to resolve these issues must be undertaken. This will certainly change the bike fit! Even with all the different changes that can be made to make your bike more comfortable riders still need to fix the problems that are necessitating the changes. A rider should have their injuries treated and still perform other training off the bike to make it easier to be on the bike.
For any questions feel free to contact chiropractors Drs. Horwitz and Glodzik at painfree123@gmail.com. If you are interested in a bite fit or are experiencing any other problem and would like to make an appointment in our Silver Spring, Cleveland Park, or Georgetown offices, please call us at 301-622-9000.
If you buy a suit don’t you have it tailored? When you buy new tires for your car you have them balanced, right? When you get glasses you have a doctor examine your eyes to get the correct prescription. The last time you bought a new bike did you have a proper bike fit performed?
This article will explain all the specific measurements that should be taken in a bike fit and how to best make changes to your bike that correspond to those measurements. It will also explain why most people will need treatment to resolve muscular imbalances and flexibility issues.
Too often many people set up their bike by the way it feels to them only. If you have a bike fit completed not only will you be more comfortable on your bike but you will also perform better and reduce your chances of injury. When having a bike fit performed there are specific measurements that should be taken. The measurement that is most important for power production in the angle of knee bend when you are at the bottom of your peddle stroke. Besides this you also should know your hip angle when holding your handle bars in the position your most often ride in which should be on the brake hoods. The fore-aft position of your knee in relation to the pedal and the amount of sway of your knee during your pedal stroke are all important to power production and comfort on your bike. Cleat placement is also important. Other smaller changes that can affect your optimal position on a bike are saddle size, handle bar size and fore-aft position of the saddle. One aspect to an average bike fit that I think is missing is testing a person’s flexibility and strength. Most bike fitters don’t have the knowledge of how to accurately test someone’s flexibility. Even if the fitter does know how to, no fitter is able to treat those issues.
As I stated earlier the single most important measurement that will be taken during a bike fit is the angle of your knee at the bottom of the pedal stroke. Research has shown that the knee should flex optimally to 35 degrees to produce the greatest amount of force. This can be easily measured using a goniometer. A goniometer is basically a protractor that can be centered at the knee joint with each arm running along the shafts of both the femur (thigh bone) and fibula (shin bone). By lifting your saddle up as little as 2-5mm you can decrease the angle of knee flexion. What if you have an inability to straighten your knee to that degree because of extremely tight hamstrings? No alteration of your bike settings will allow you to have an optimum pedal stroke. This is why you need to check flexibility and then have treatment performed on your hamstring. Soft tissue techniques like Active Release Technique and Graston Technique are perfectly suited for a situation like this. These techniques are what we often use for treatment at Capital Sports Injury Center.
The angle of your hips will be the second most important measurement taken during a bike fit. The smaller the angle of your hips are the more aerodynamic you can become on your bike. With less of an angle you can get your upper body closer to parallel to the ground causing less wind resistance. This angle again can be measured with a goniometer using your femur and the midline of your abdomen centered about the hip joint. The correct angle to use depends on the rider. Are you more interested in comfort or aerodynamics? An aggressive rider would want something around 25 degrees while someone looking for more comfort would do fine closer to 30 degrees. The measurement of this angle is even more dependent on flexibility. A person may have tight erector muscles in their low back or tight hamstrings that don’t allow them to rock their pelvis forward. Even if a rider wants to be aerodynamic they would never be able to sit in that much of a tucked position.
The fore-aft position of your knee can affect the amount of knee flexion you can accomplish at the bottom of a pedal stroke. If your knee is too far forward the amount of flexion will be increased at the bottom of the pedal stroke and vice versa if your knee is too far back. Riders may also be shifting forward on their saddle either for comfort or extra power. This will change all the measurements. It is important to have the rider sit on their saddle correctly.
That brings me to a problem that I had previous to my bike fit. I was sitting on a saddle that was too narrow. This meant that I was not sitting on my ischial tuberosities (sit bones) but was rocking forward onto my pubic bone. As you can guess this was not very comfortable. The average size saddle is 130 mm wide at its widest point. If you are a larger rider chances are this will not be large enough for you. No amount of change in the different parameters of a fit will help if you can’t sit on the saddle correctly.
Cleat position is closely tied to knee sway most of the time. If your cleats are set up so that you have no movement at all or you will clip out your knees will have to sway more if there is a hip problem. Having said that you can make up for hip issues or increased knee sway if you increase the amount of internal rotation of your cleats. By doing this you can increase the internal rotation of your foot and allowed your knee to track straighter up and down.
Although not often an issue the size of your handlebars can be problematic with shoulder injuries. If you have had an injury where you have lost the ability to extend your arms or internally rotate them you may need a larger handlebar. With any shoulder injury some form of treatment and exercise should be performed to help recover the lost movement. A great internal rotation exercise can be performed with tubing. Start with the tube attached to something on one end and grasp the other end with your thumb up and arm abducted (away from your body). Facing perpendicular to the tube internally rotate your arm so that your thumb is down and reach behind your back to the opposite shoulder blade.
The final aspect to a bike fit may involve changing the fore-aft position of your saddle. When this is done it move your entire body either forward or backward. This is usually done when a rider’s knee fore-aft position or knee flexion at the bottom of a pedal stroke can’t be fixed with any of the other bike fit components.
One aspect to a bike fit that is typically missing is testing a person’s flexibility, caused by imbalance, and strength. This is called a functional movement screen (FMS). Since most bike fitters do not have this expertise, Drs. Horwitz and Glodzik add the FMS to help the bike fitter make the best decisions on equipment and placement. These imbalances cause compensatory changes in multiple areas of the body resulting in "energy leakage" and increase the potential for injury. As in the example above, if your hamstrings are tight, this may be due to weak gluteal and core muscles as well as due to adhesions in the muscle itself. A corrective exercise program and a program of care to resolve these issues must be undertaken. This will certainly change the bike fit! Even with all the different changes that can be made to make your bike more comfortable riders still need to fix the problems that are necessitating the changes. A rider should have their injuries treated and still perform other training off the bike to make it easier to be on the bike.
For any questions feel free to contact chiropractors Drs. Horwitz and Glodzik at painfree123@gmail.com. If you are interested in a bite fit or are experiencing any other problem and would like to make an appointment in our Silver Spring, Cleveland Park, or Georgetown offices, please call us at 301-622-9000.
Tuesday, September 29, 2009
Successful Junk Food Diet Shakes Up The 2% Club
My friend, Jon Pearlstone, from I.U. put this plan together over the last year and has had success with it so I asked him to write about it for us.
Jon is a self taught fitness expert who, among other things, took up the Javelin at age 41 and made the State Finals of the California Community college Track meet as a by age 43. Now 46, he has used his experience, his sons' UCLA track and football experience and a lot of research to devise this plan. The version of EET he writes about here is for people who want to get lean and stay lean.
Personally, I'm getting involved with Jon's other version of EET. It's a Body Building Program to bulk up, get more muscular and fit I am hoping it helps with the upcoming triathlon season. I will keep you updated and let you know how it goes. In any case, his plan is different and interesting and worth reading about.
Successful Junk Food Diet Shakes Up The 2% Club
by Jon Pearlstone
It’s nearly impossible to get in, and has nearly 50 million applicants every year. Only the 2% of dieters who maintain their goal weight for over a year are admitted: It’s the exclusive “2% Club”.
For 20 years I stood outside the Club’s velvet rope with the masses only to get shot down again and again. Meanwhile, the spare tire around my waist kept growing.
September 2009 176 Pounds
THE DAIRY QUEEN MONOLOGUES
Through the years, I paid $1000’s to the 2% Club’s membership agents, including Weight Watchers, Atkins, Protein Power, and endless health club fees. Each effort had the same sad story line. Lots of hype and some success for a short time, followed by the “rebound” right back to where I started. Then, the painful torture of tacking on even more weight.
Then, last year at age 45, tipping the scale at 200 pounds for the first time, I was sneaking into the fridge to enjoy my 3rd Dairy Queen Dilly Bar of the day, and it hit me.
I LOVE JUNK FOOD AND DO NOT WANT TO GIVE IT UP.
At that moment, I knew the challenge I had to accept. To join the 2% Club by finding a diet plan that let me eat junk food and still lose weight.
HARSH REALITIES
I have zero willpower when it comes to eating, but I was prepared to increase my exercise if it meant I could eat my beloved Dilly Bars, BK Whoppers, and other fun foods. Just need to exercise more to pay for my weakness, right?
Uh, no. Multiple reputable sources made clear that nutrition is the key to weight loss, PERIOD. The evidence suggests that exercise is about 25% of the formula for losing weight, and too much exercise can even cause weight GAIN due to muscle fatigue, stress, and other reasons.
Great. Now I had to lose weight while eating whatever I want and exercising LESS. Cue the laughter from the folks at the 2% Club’s juice bar.
I USED TO EAT A TON AND NEVER GAIN WEIGHT, WHAT HAPPENED?
Amazingly, the very next day, fate intervened. My teenage sons walked into the house with a bag full of McDonald’s Cheeseburgers. AND DINNER WAS ONLY AN HOUR AWAY!
I remembered eating like that back in the day, and I never gained weight. It’s that insanely high teenage METABOLISM. Bingo! All I needed to do was to reset my metabolism to act like a 17 year old and that 2% Club membership was mine. Good Luck with that.
10,000 CALORIES OF CHOCOLATE FOR BREAKFAST
I saw no way to reverse the aging process and have a teenager’s metabolism. But, while studying other ways to reset and accelerate metabolism, I found a question that completely changed how I approach fitness. (I am paraphrasing):
Would you gain more weight if you ate 10,000 calories of chocolate for breakfast or right before bedtime?
Most agree that eating 10,000 calories of chocolate for breakfast will result in less weight gain than eating it right before bed as you have more “active” time in the day to metabolize it. The same concept made sense to me for exercise as well. Could eating and exercise timing be just as effective at less extreme examples? I was sure it could and was determined to prove it.
EATING AND EXERCISE TIMING (EET) – A COMPLETE PLAN
There’s months of research and lots of details behind my EET Fitness Plan, but, here are some key points and an outline of how EET works:
After exercise, when you have completed breaking down your muscles your body goes into “recovery mode” and ramps up it’s efforts to recover and rebuild. This creates a “metabolic window” if performed and timed correctly.
In addition, Dr. John Ivy of the University of Texas is his groundbreaking book Nutrient Timing, The Future of Sports Nutrition (2004) found that when a metabolic window is created, muscle recovery was most successful when HIGH GLYCEMIC CARBOHYDRATES were eaten along with protein (p.61).
To Dr. Ivy, high carbs meant something like a supplemented protein shake. To me it meant DILLY BARS and the wonderful world of junk food. (Let me be clear, my EET plan is very different from many of the suggestions in Dr. Ivy’s book and Dr. Ivy should not be considered affiliated with the EET plan in any way.)
I utilized the above information with other well supported findings, such as burning 3 times more fat in the morning that at any other time during the day, and how to best time eating a variety of foods day and night when the metabolic windows are closed. I also found studies with highly effective workouts which could be completed in under 30 minutes while maximizing fat burning throughout the day. By combining of all this and more, the EET Fitness Plan was born.
THEY WANT TO REVOKE MY MEMBERSHIP?
As I write this, it’s now been 17 months since I have followed my EET plan, and I am now a card carrying member of the 2% club.
THERE HAS NOT BEEN ONE SINGLE DAY IN THOSE 17 MONTHS THAT I HAVE NOT EATEN WHAT OTHERS CONSIDER “JUNK FOOD”
But, it’s not just about junk food. EET let’s me live a normal life that includes junk food. I also go out to lunch and dinner a few times a week, more during holidays and vacations. The difference is I have lost weight doing these things!
And for you naysayers from the 2% club that say a fitness plan that includes junk food has to be bad? I say you can’t help what you love. I’m sure I’m not alone loving foods that are considered bad for weight loss when I drive down street after street filled with fast food, bakeries, ice cream parlors, fancy restaurants and a lot more. All of these would kill any conventional diet. For me (and other 98%ers) it’s crazy to have a plan that doesn’t accept this reality.
And who knows if junk food is all that unhealthy? Some studies show junk food reduces stress. Maybe it’s keeping me healthier? Bottom line: I haven’t missed one workout in 17 months due to illness or injury, so you be the judge.
Last but definitely not least, let’s talk money. Here’s the cost to follow EET:
* HEALTH CLUB / GYM MEMBERSHIP: $0
* PERSONAL TRAINER FEES: $0
* SUPPLEMENTS $0 I take no supplements of any kind
(vitamins, fat burners, etc.) these can be riskier than junk food IMHO
* FOOD COSTS LOWER No prepackaged plan foods here. I
buy what’s on sale and make it work.
So much for the 2% Club’s mantra that you can’t lose weight without “investing in yourself”. I have now proven that you can actually lose weight and keep it off without spending a ton of money and I’ve cut my exercise time in half!
I’M IN. BUT, MEMBERSHIP CAN BE CANCELLED AT ANY TIME
I’m happy to finally be in the 2% Club, but there’s no lifetime guarantee. I will say my results to date certainly are encouraging for a longer term stay.
And, to help others and keep me motivated, I’m teaching the EET Plan to people who have yet to find a way into the 2% club. If I have my way, people will no longer have to apologize or feel guilty for loving to eat..
Jon Pearlstone is currently continuing to test and improve his EET Fitness Plan. He is offering trials of his EET Fitness Plan at no cost. For more information on EET and any questions or comments, Jon can be reached at EETFIT@gmail.com
Jon is a self taught fitness expert who, among other things, took up the Javelin at age 41 and made the State Finals of the California Community college Track meet as a by age 43. Now 46, he has used his experience, his sons' UCLA track and football experience and a lot of research to devise this plan. The version of EET he writes about here is for people who want to get lean and stay lean.
Personally, I'm getting involved with Jon's other version of EET. It's a Body Building Program to bulk up, get more muscular and fit I am hoping it helps with the upcoming triathlon season. I will keep you updated and let you know how it goes. In any case, his plan is different and interesting and worth reading about.
Successful Junk Food Diet Shakes Up The 2% Club
by Jon Pearlstone
It’s nearly impossible to get in, and has nearly 50 million applicants every year. Only the 2% of dieters who maintain their goal weight for over a year are admitted: It’s the exclusive “2% Club”.
For 20 years I stood outside the Club’s velvet rope with the masses only to get shot down again and again. Meanwhile, the spare tire around my waist kept growing.
But, my years of struggling ended this year thanks to my new approach to dieting. I lost 20 pounds and kept it off while eating junk food everyday. You read that correctly, EVERY DAY. Here’s my before and after pics and my story:
May 2008 200 Pounds
May 2008 200 Pounds
September 2009 176 PoundsTHE DAIRY QUEEN MONOLOGUES
Through the years, I paid $1000’s to the 2% Club’s membership agents, including Weight Watchers, Atkins, Protein Power, and endless health club fees. Each effort had the same sad story line. Lots of hype and some success for a short time, followed by the “rebound” right back to where I started. Then, the painful torture of tacking on even more weight.
Then, last year at age 45, tipping the scale at 200 pounds for the first time, I was sneaking into the fridge to enjoy my 3rd Dairy Queen Dilly Bar of the day, and it hit me.
I LOVE JUNK FOOD AND DO NOT WANT TO GIVE IT UP.
At that moment, I knew the challenge I had to accept. To join the 2% Club by finding a diet plan that let me eat junk food and still lose weight.
HARSH REALITIES
I have zero willpower when it comes to eating, but I was prepared to increase my exercise if it meant I could eat my beloved Dilly Bars, BK Whoppers, and other fun foods. Just need to exercise more to pay for my weakness, right?
Uh, no. Multiple reputable sources made clear that nutrition is the key to weight loss, PERIOD. The evidence suggests that exercise is about 25% of the formula for losing weight, and too much exercise can even cause weight GAIN due to muscle fatigue, stress, and other reasons.
Great. Now I had to lose weight while eating whatever I want and exercising LESS. Cue the laughter from the folks at the 2% Club’s juice bar.
I USED TO EAT A TON AND NEVER GAIN WEIGHT, WHAT HAPPENED?
Amazingly, the very next day, fate intervened. My teenage sons walked into the house with a bag full of McDonald’s Cheeseburgers. AND DINNER WAS ONLY AN HOUR AWAY!
I remembered eating like that back in the day, and I never gained weight. It’s that insanely high teenage METABOLISM. Bingo! All I needed to do was to reset my metabolism to act like a 17 year old and that 2% Club membership was mine. Good Luck with that.
10,000 CALORIES OF CHOCOLATE FOR BREAKFAST
I saw no way to reverse the aging process and have a teenager’s metabolism. But, while studying other ways to reset and accelerate metabolism, I found a question that completely changed how I approach fitness. (I am paraphrasing):
Would you gain more weight if you ate 10,000 calories of chocolate for breakfast or right before bedtime?
Most agree that eating 10,000 calories of chocolate for breakfast will result in less weight gain than eating it right before bed as you have more “active” time in the day to metabolize it. The same concept made sense to me for exercise as well. Could eating and exercise timing be just as effective at less extreme examples? I was sure it could and was determined to prove it.
EATING AND EXERCISE TIMING (EET) – A COMPLETE PLAN
There’s months of research and lots of details behind my EET Fitness Plan, but, here are some key points and an outline of how EET works:
After exercise, when you have completed breaking down your muscles your body goes into “recovery mode” and ramps up it’s efforts to recover and rebuild. This creates a “metabolic window” if performed and timed correctly.
In addition, Dr. John Ivy of the University of Texas is his groundbreaking book Nutrient Timing, The Future of Sports Nutrition (2004) found that when a metabolic window is created, muscle recovery was most successful when HIGH GLYCEMIC CARBOHYDRATES were eaten along with protein (p.61).
To Dr. Ivy, high carbs meant something like a supplemented protein shake. To me it meant DILLY BARS and the wonderful world of junk food. (Let me be clear, my EET plan is very different from many of the suggestions in Dr. Ivy’s book and Dr. Ivy should not be considered affiliated with the EET plan in any way.)
I utilized the above information with other well supported findings, such as burning 3 times more fat in the morning that at any other time during the day, and how to best time eating a variety of foods day and night when the metabolic windows are closed. I also found studies with highly effective workouts which could be completed in under 30 minutes while maximizing fat burning throughout the day. By combining of all this and more, the EET Fitness Plan was born.
THEY WANT TO REVOKE MY MEMBERSHIP?
As I write this, it’s now been 17 months since I have followed my EET plan, and I am now a card carrying member of the 2% club.
THERE HAS NOT BEEN ONE SINGLE DAY IN THOSE 17 MONTHS THAT I HAVE NOT EATEN WHAT OTHERS CONSIDER “JUNK FOOD”
But, it’s not just about junk food. EET let’s me live a normal life that includes junk food. I also go out to lunch and dinner a few times a week, more during holidays and vacations. The difference is I have lost weight doing these things!
And for you naysayers from the 2% club that say a fitness plan that includes junk food has to be bad? I say you can’t help what you love. I’m sure I’m not alone loving foods that are considered bad for weight loss when I drive down street after street filled with fast food, bakeries, ice cream parlors, fancy restaurants and a lot more. All of these would kill any conventional diet. For me (and other 98%ers) it’s crazy to have a plan that doesn’t accept this reality.
And who knows if junk food is all that unhealthy? Some studies show junk food reduces stress. Maybe it’s keeping me healthier? Bottom line: I haven’t missed one workout in 17 months due to illness or injury, so you be the judge.
Last but definitely not least, let’s talk money. Here’s the cost to follow EET:
* HEALTH CLUB / GYM MEMBERSHIP: $0
* PERSONAL TRAINER FEES: $0
* SUPPLEMENTS $0 I take no supplements of any kind
(vitamins, fat burners, etc.) these can be riskier than junk food IMHO
* FOOD COSTS LOWER No prepackaged plan foods here. I
buy what’s on sale and make it work.
So much for the 2% Club’s mantra that you can’t lose weight without “investing in yourself”. I have now proven that you can actually lose weight and keep it off without spending a ton of money and I’ve cut my exercise time in half!
I’M IN. BUT, MEMBERSHIP CAN BE CANCELLED AT ANY TIME
I’m happy to finally be in the 2% Club, but there’s no lifetime guarantee. I will say my results to date certainly are encouraging for a longer term stay.
And, to help others and keep me motivated, I’m teaching the EET Plan to people who have yet to find a way into the 2% club. If I have my way, people will no longer have to apologize or feel guilty for loving to eat..
Jon Pearlstone is currently continuing to test and improve his EET Fitness Plan. He is offering trials of his EET Fitness Plan at no cost. For more information on EET and any questions or comments, Jon can be reached at EETFIT@gmail.com
Monday, September 7, 2009
Remembering 9-11
Standing on the viewing platform of the World Trade Center site, I was not fully prepared for the deep emotions I experienced nearly six months after the devastation. In March of 2002, I spent a weekend volunteering at the medical clinic located in St.Paul's Chapel, which was spared by the September 11 blast and served as the immediate triage station after the disaster. The chapel continued to serve as a medical clinic and source of refuge for the firefighters, police officers and recovery workers. Before my shift began, I went to the excavation site. Around the perimeter,the heat-seared midsection of a skyscraper served as a painful reminder of the lives lost. Huge banners lined Broadway, honoring the firefighters and police officers for their heroic acts. Shrines set up by the victims' friends and families surrounded the chapel.
Inside the chapel, the clinic coordinator explained that the workers sought relief not only for their feet; they needed someone to talk to. The chapel also served as community where workers could pray, rest on cots, or have a warm meal served by volunteers. The spirit of the police officers there spanned all emotions. Many officers shared jokes. Others, more solemn, sat reading children's letters of encouragement. One officer was stoic until a group of children sang and then hugged each of the civil servants in the chapel. I'll never forget how he let go of some of the pain if only for a few moments as he closed his eyes and smiled in their embraces.
The people I treated appreciated the convenience of having care available at a moment's notice. Most of my patients worked grueling 12-hour shifts. Some workers improvised their own podiatric supports: one construction worker came in limping with a makeshift splint made out of tape slung from behind her heel to the base of her toes, holding them upright.
Near the end of the shift, a protocol officer asked me if a calling had brought me to the clinic. I told him I considered it a privilege to help make his fellow officers more comfortable. While reflecting on the conversation on the drive back to D.C. I thought about my friend Jimmy from college who made it out of one of the towers on the march down the stairs and a doctor from Arlington I knew with a young family on a west bound plane who did not. I thought about my cousins who I stayed with across the river in Brooklyn who were living with the traces of the aftermath in the faces of their friends and neighbors. It occurred to me that the "calling" he was talking about is the reason most of us in healthcare embark on a career in medicine. Sometimes it takes an experience like this to remind us why we started the journey in the first place.
Inside the chapel, the clinic coordinator explained that the workers sought relief not only for their feet; they needed someone to talk to. The chapel also served as community where workers could pray, rest on cots, or have a warm meal served by volunteers. The spirit of the police officers there spanned all emotions. Many officers shared jokes. Others, more solemn, sat reading children's letters of encouragement. One officer was stoic until a group of children sang and then hugged each of the civil servants in the chapel. I'll never forget how he let go of some of the pain if only for a few moments as he closed his eyes and smiled in their embraces.
The people I treated appreciated the convenience of having care available at a moment's notice. Most of my patients worked grueling 12-hour shifts. Some workers improvised their own podiatric supports: one construction worker came in limping with a makeshift splint made out of tape slung from behind her heel to the base of her toes, holding them upright.
Near the end of the shift, a protocol officer asked me if a calling had brought me to the clinic. I told him I considered it a privilege to help make his fellow officers more comfortable. While reflecting on the conversation on the drive back to D.C. I thought about my friend Jimmy from college who made it out of one of the towers on the march down the stairs and a doctor from Arlington I knew with a young family on a west bound plane who did not. I thought about my cousins who I stayed with across the river in Brooklyn who were living with the traces of the aftermath in the faces of their friends and neighbors. It occurred to me that the "calling" he was talking about is the reason most of us in healthcare embark on a career in medicine. Sometimes it takes an experience like this to remind us why we started the journey in the first place.
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