The holiday season is upon us as I’m sure you are all aware. There are about 7.5 weeks until Christmas and from now until then you should be prepared to get bombarded with the evilest of temptations that exist in our society. Whether it is snacking at the office, overindulging at company parties, or going to happy hour after work you must RESIST THE TEMPTATION the majority of the time! Constantly giving in to these temptations can lead to bypassing your scheduled workout and cause your balanced meal plan to spiral out of control. The end result is all of your hard work up to this point will slowly diminish and you will be back at square one come January 1st.
Q: Peter, first off I want to thank you for taking the time to sit down with me as we discuss the relationship between exercise and a person’s mental state. But before we get into that, talk a little bit about what you do and the path that brought you to this point in your life?
A: Sure thing Keith, thanks for having me. I’ve been in the field 40 years and during that time I got a LCSW, which is a master’s level degree and kind of the fast track to psychological practicing. I can pretty much do the same thing as a PhD but had to go through a lot less heartache.
Starting at a young age, I knew I had a natural ability in talk therapy, so when the time for schooling came it wasn’t about the credential, I just wanted to get the green card so to speak so that I could start practicing. There are about 300-400 talk therapies and the license gives me permission to work with any of those recognized, but I am kind of more self-taught. I’ve received an awful lot of training and have done a lot of reading but some of my biggest lessons have been from my clients. I started out with EMDR (Eye movement desensitization reprogramming) developed by Francine Shapiro, and the therapy mimics rapid eye movement sleep in a wakeful state. Currently, I primarily specialize as an attachment trauma therapist.
Q: Marc thanks for taking some time out of your busy schedule to talk a little bit about chiropractic care and most importantly, health and wellness. I’ve been receiving adjustments from you for about a year and a half and always feel like a million bucks when I leave Life Within, your wellness facility. I’ve gotten to know you pretty well, but for those who have never met you take us for a walk down memory lane and share with them your journey into becoming a Chiropractor.
A: There were two instances that prompted me to look into Chiropractic. My Mom suffered for two plus years with Vertigo. She saw about 20 MD’s at Kaiser who couldn’t determine the cause or origin of her condition. After seeing a Chiropractor for the first time, she was back at work within weeks as he was the only person who could help her. In addition, my Uncle was a very prominent Cancer Doctor at the time who told me to look into natural health care as he didn’t like the way western medicine was headed. After interviewing many Chiropractors and doing my own research, I decided it was truly my calling to serve humanity via Chiropractic Care.
Lean muscle mass. It just sounds like such a wonderful thing to have. Wouldn't it be nice if you could take a magic pill and have a plentiful amount of lean muscle on your frame. It definitely doesn't work that way but the good news is that one particular form of exercise is especiallay good at building muscle. Strength training, weight lifting, and resistance training all mean the same thing and are the best way to add muscle to your frame. Sorry, cardio and yoga are not going to do it for you! You are actually going to have to take the time to do specific exercises and concentrate on the workout itself. Physiologically, strength training causes an increase in muscle size, improved muscle tone, increased muscular strength and an increase in tendon, bone and ligamental strength. The purpose of this article is to raise your awareness on exactly why it is so important to maintain the lean muscle on your frame and how adding lean muscle will help you look and feel the way you want.
Water can be your best friend or your worst nightmare. It is necessary for human survival (we can only go a few days without it) and represents about 65% of the human body. Water retention can be a good thing if you're retaining it inside the muscle cells, where 75% of the volume comes from water. Conversely, subcutaneous water retention (outside the muscle, beneath the skin) can be a very bad thing. Cosmetically, you'll have a puffy, smooth look and your skin will feel as if it's going to explode. Now, you may be wondering how you can avoid looking like the "Michellin Man." Pay attention, as these 5 tips may be the difference in whether or not you're able to fit into your favorite pair of jeans.
There is nothing worse than going to the gym and dredding the workout you're about to experience. I'm not saying that you have to be like a kid in a candy store when it comes to your workouts, but at least have some sense of optimism going into your workout. Each individual will vary, but typically, the human body will adapt to a given exercise program within 6-12 weeks. Before I sound too critical, I want to commend anyone who exercises. You are the minority in this country. However, as you and I both know, most people do the same workout for months on end and continue to look and feel the same. As I eluded to earlier, this is due to the adaptive response our bodies have when a certain stimulus is placed upon it. Our bodies tend to gravitate towards homeostasis, a stable, constant condition of properties and unless a different stimulus is placed upon the body, it will continue to do it's usual thing. So just how does one go about placing a new stress on the body? The simplest answer is to do something different, but more specifically, here are 5 ways you can change up your current exercise program.
Everybody goes through a phase where they don't exercise. For some it is planned, and others it happens unexpectedly. For instance, bodybuilders typically take a week, sometimes two, off after they've dieted down 10-12 weeks for a contest to try and give their bodies a chance to rebound. Another unfortunate scenario that I can relate to is experiencing a major injury (Bicep tendon rupture). Injuries requiring surgery will take some time to bounce back from but based on conversations I've had with a few orthopaedic surgeons, the sooner you become mobile, the better! The last reason for a layoff is: life happens! And you can insert any life event or excuse here. The reality is that exercise is one of the first things to be removed in our lives when things get hectic. Which doesn't really make much sense if you think about it. Studies have shown that exercise gives you more energy, improves mental clarity, relieves stress, boosts self confidence, and the list goes on...so why do we neglect it? Well, each situation is unique in it's own sense, but in most cases it's just pure laziness. With that said, if you're trying to make a comeback, here are 5 tips to help you hit the ground running.
If you ask any person who has a great physique what their secret is, I guarantee their response is going to be their diet! With that said, what do they really mean by “their diet” and are they referring to one of the latest fad diets that are advertised all over television and magazines? Hopefully what they mean is they consume healthy, nutritious food at the right time and in the right combination. Here shortly, we’ll take a look at proper food selection and explain the purpose in combining certain food types in a meal. But first, I want to point out that irrespective of your fitness goals, these same principles are applicable. In other words, if one person is trying to build muscle and another is trying to lose fat, the same principles apply. This all sounds fine and dandy and pretty simple, but just how does one go about this?
A training partner can be a great addition to your workouts, but there are some criteria that must be met before allowing that person to come on board.
1.) Similar Goals: If the person you are working out with does not have the same goals as you, the workouts are not going to be beneficial for both parties. For instance, if you are trying to add muscle and your partner it trying to drop fat, the workouts will not be congruent. It is your fitness goal that should influence the design of your workout.
About the Author
Gym Owner and Personal Trainer, Keith Diedrich has a B.A. in Exercise Science and has been professionally involved in health and fitness in various capacities since 2005.
"My initial thought about Keith was that he seemed very casual and not as frenetic as other professionals. I quickly learned that he was gauging my stamina, movements, and technique. He wasn't after a fast burnout, but he wanted to exhaust every muscle every time. He said we were working on a "mind to body connection." With this connection I'd be able to gauge whether a set was 15 reps or 20 reps regardless of the initial "goal of 15!" I believe much of my gains came from Keith always seeing my potential even when I couldn't." ~ Saul "Mr. Biceps"