Day 1- 30 second Plank, 20 second Side Plank each side
Day 2- 45 second Plank, 20 second Side Plank each side
Day 3- 45 second Plank, 30 second Side Plank each side
Day 4- 50 second Plank, 35 second Side Plank each side
Day 5- 1 minute Plank, 35 second Side Plank each side
Day 6- 1 minute Plank, 40 second Side Plank each side
Day 7- 1 minute 15 second Plank, 45 second Side Plank each side
Day 8- 1 minute 20 second Plank, 45 second Side Plank each side
Day 9- 1 minute 30 second Plank, 45 second Side Plank each side
Day 10- 1 minute 35 second Plank, 50 second Side Plank each side
Day 11- 1 minute 50 second Plank, 50 second Side Plank each side
Day 12- 2 minute Plank, 55 second Side Plank each side
Day 13- 2 minute Plank, 1 minute Side Plank each side
Day 14- 2 minute 10 second Plank, 1 minute Side Plank each side
Day 15- 2 minute 15 second Plank, 1 minute Side Plank each side
Day 16- 2 minute 15 second Plank, 1 minute Side Plank each side
Day 17- 2 minute 20 second Plank, 1 minute 10 second Side Plank each side
Day 18- 2 minute 30 second Plank, 1 minute 20 second Side Plank each side
Day 19- 2 minute 45 second Plank, 1 minute 30 second Side Plank each side
Day 20- 1 minute Plank, 30 second Side Plank each side (rest up for the competiton)!
Day 21-POTLUCK AND PLANK COMPETITION!!!
Join us at Jonathan’s Private Training Studio, LLC for our first Core Challenge!!! The challenge starts Sunday, August 17th. All of the exercises you will be performing can be done anywhere. On the 21st day we will have a competition at the studio!!! Whoever holds the longest plank will receive a $50 gift certificate to Oddfellow’s in Bishop Arts. You can still win something in the competition by taking a picture of yourself and posting it to the facebook group site. This will enter your name into a chance to win a free Jonathan’s Private Training Studio, LLC T-Shirt! After the competition stick around for the potluck. Bring any healthy breakfast/lunch food you want. Come compete and enjoy some good food afterwords!!!
Join the facebook group and RSVP to the events. Don’t forget to add your picture of you doing one of the exercises!!!
The Real American Drug Problem
It would shock most people to hear that the sixth leading cause of death in the United States is prescription drugs, behind heart disease, cancer, respiratory disease, stroke, and accidents. According to the Journal of American Medicine Association, 290 people die PER DAY from prescription drugs. That’s at least 106,000 people that die per year from prescription drugs that are properly prescribed and administered. On top of that more than 2 MILLION per year suffer serious side effects. This makes prescription drugs a greater killer than alcohol, which annually kills 88,000 per year according to the Center for Disease Control. This country has been so focused on fighting the "War on Drugs" when in reality, we are fighting the wrong enemy.
My biggest problem with the medical community is that it is first and foremost a business, with shareholders and investors waiting for a return on their money. The best way to make more money is to sell more drugs, pretty basic and simple. Now I’m definitely NOT saying that all doctors are bad or just out to make a dollar. But I want people to start to understand that those doctors do exist. Being a doctor comes with this unwritten trust that is given to them by the public, and in our economic system we have to be much smarter than that. Most wouldn’t argue that corruption and greed are a huge problem in our society, especially in politics and business. It’s logical to assume that corruption and greed has also reached our medical community.
My second concern is that the medical community tends to treat things based off of symptoms. You’ve got a headache there’s a certain pill for that, high cholesterol there’s a certain pill for that, or if you’ve got a cold then there’s a buffet of options. A lot of these medications only suppress symptoms, they don’t even cure anything. So although you may feel better temporarily, the problem can still exist. We have to start looking at the body as one kinetic chain, with each link on the chain directly supporting all of those around it. What many doctors are learning is that the early stages of many different diseases such as Alzheimer’s or Dementia, can share the same symptoms but require different courses of treatment (David Pearlmutter, M.D). They haven’t figured out why this is yet, but the implications of this are huge. Based off this information, the same symptoms occurring in two different people, can cause multiple diseases or illnesses which means they may need two different medications, not just one illness as previously thought. So you are starting to see why treating things with pills or medications based off of symptoms seems pretty outdated. The same symptoms, the same processes that can cause one disease or ailment, can also just as easily cause another.
The other problem with medications is that many are temporary solutions. What is causing your illness or pain? If you are having bad headaches and you take medications to suppress the pain. Then whatever is causing your headaches is still occurring. And the cause will most likely manifest again with a different symptom eventually. The root cause of an issue can stem into multiple diseases, ailments, pains, or illnesses. What you put into your body you get out of your body. Nutrition is your baseline, you will always have to eat to survive. Yet most medical schools only require one or two classes if any on nutrition. In order for your body, your kinetic chain, to remain strong, you must strengthen each link and bond in the chain, from the tiniest individual cells all the way up to your brain and largest muscle groups. Eating a healthy diet full of animal proteins, fat, and produce is the only way to ensure that your cells will be as strong as possible for as long as possible. A lot of medications actually kill the good bacteria along with the bad bacteria they are trying to get rid of. Your body cannot replenish these vital organisms without the right nutrition.
Recently, I trained a healthy male in his 50’s. As normal with any assessment, I asked him if he was taking any medications or supplements. He responded by saying that he was currently taking a cholesterol lowering medication and a testosterone booster…….. WHAT??? Cholesterol meds are ludicrous alone, but combining them with a testosterone booster is just absolute, pure insanity, or greed. Cholesterol is directly responsible for producing testosterone and estrogen in every human being! Why would a doctor recommend to lower cholesterol when he also wants his T levels to be higher? Ironically, both of these medications are relatively new, both advertised, backed by lobbyist’s and money, and really serve no medical benefit. This is a great example of a doctor whose either treating based off symptoms, or is out to make a dollar and probably gets a nice bonus check from the pharmaceutical companies.
Most of the time we can prevent and treat illnesses and diseases with simple nutrition. If you can think of your stomach as a brain, then this analogy is very easy to understand. Your brain can only receive a signal if it fits the receptor, the same is true with your stomach. Your stomach can only process the foods you consume correctly and efficiently if it recognizes the molecular structure of your food in its entirety. So how do we know what your body can recognize? Well, according to most of the research I’ve read, it takes the human body at least tens of thousands of years to evolve in any way, most research says around 40,000 years. So what were we doing 40,000 thousand years ago? Driving through McDonalds? Having chips and dip? No, we went out and scavenged for vegetation to eat and hunted for meat and fat. 98% of human beings existence on planet Earth has been spent as hunter-gatherers. No pesticides, herbicides, grain feed, fenced in cages, just wild and real biodynamic foods. With these nutrient rich, wild foods came an abundance of nutrients that we came to depend on. Over thousands of years our bodies adapted to depend on the food that was available in their current environment. Most of the food consumed today didn’t exist 100 years ago!!! Trying to live a full life without these nutrients is a loosing battle, physical and mental problems are bound to occur and keep occurring.
What I hope you get out of reading this is that you have to become self dependent when it comes to your health. You have to do some of your own research because in the health field there is research that supports almost every health hypothesis ever, literally. You have to figure out what makes sense for you, there is no one size fits all when it comes to individual health. Sometimes medicine is necessary, sometimes surgery is necessary, and there are a lot of good doctors out there who really want to help. But good nutrition and consistent healthy eating habits are a must before any true path to health can begin. If you keep getting sick or you can’t loose weight, then stop trying "everything" and start trying to eat as your ancestors. It’s the most logical and intelligent thing you can do for your health.
REACTIVATING NEURAL PATHWAYS The more I research into health, the more I find that EVERYTHING is connected, and I mean everything. However, specifically I am talking about your muscles. So since everything is connected, then what happens when a muscle gets shuts off? Or isn’t active? The answer is simple, either you rehab if CORRECTLY and reactivate it, or it stays shutoff and your body makes adjustments around it. Now this is a totally normal process, human beings have always had injuries and our bodies have always adjusted and hopefully healed. However, in our not too distant pasts people moved in 3 planes of motion (forward/back, side to side, twist). Most people today consistently stay in one planes of motion; forward! Everything today is forward; walking, your steering wheel when you drive, your computer, etc…. it’s hard to think of many things you have to do consistently that force you to move in all 3 planes of motion with purpose, or at least good posture.
Sadly, unlike what we heard in 40 Year Old Virgin, when it comes to our muscles; if you don’t use it, you really can loose it. And thanks to the fact that we don’t move and live the way we were made too, muscles also shut off simply from a lack of use. A great thing to watch is a baby or a toddler move about. They almost always instinctively do perfect squats, grip the ground with their toes, and pick things up without hunching their back. They move in all planes of motion so everything is activated, they don’t have to think about posture because the body does it automatically. But later in life, the kids go to school and start sitting in desks all day looking forward at the teacher, and muscles slowly start shutting off because we aren’t using them! Injuries become worse because certain pathways are already turned off. The body has to make adjustments like compromising your posture, or simply just putting too much stress on certain joints, which can lead to more injuries, general pain, and eventually even wearing out some joints completely. Reading this, how many of you have still have to sit in a desk most of your work life??? All these things are connected, injuries, lack of movement, loss of certain muscle groups, joint pain, all of it!
This may sound like a lot but if you took a healthy newborn baby with absolutely no medical issues and placed them in the dark for 4 years, the neural pathways for sight would shut off. The child would be at the very least extremely sensitive to any type of light if not blinded completely. So what do you think happens when you spend the majority of your time staying still and don’t use muscles that should be used consistently? They shut off, and your muscle problems begin.
The number one tool you have for reactivating these muscles and pathways is your MIND!!! Again I’m going to refer to a baby because that’s the best example. What do you think that baby thinks about while they are laying in a crib for however many months not even able to roll over? I obviously can’t say for sure, but I would imagine at some point that baby thinks I want to stand up, but first they have to roll over. The baby doesn’t roll over the first time it tries, it wiggles and moves however it can to develop the strength to do it. Then he lays around and thinks about it a little more, the when he tries again he concentrates with all his strength! His brain is telling his muscles what he wants them to do, he is literally programming his body how to move and setting neural pathways that should last him a lifetime. But then the baby gets to join society, and due to lack of use and inevitable injury, muscles shut down.
I strongly believe that everybody needs to be on a strict rehabilitation program, that consists of foam rolling and muscle activating exercises. The best thing you can do for yourself is be knowledgeable about the exercise that you are doing. You need to know why you are doing it, what muscles should activate, in what order, and exactly how you should move. During the exercise, you should be concentrating with all your strength on the muscles that should be activating and telling your brain to reset those neural pathways. It will take time, just like it took you time as a baby. Even if you can’t feel yourself using it, keep telling your brain to use it and keep trying. If it’s been inactive for 20 years it’s not going to reactivate in 30 seconds. Your mind is an extremely powerful resource that you need to use to your advantage.
I have had ACL/Meniscus surgery along with hip surgery. Needless to say I developed a lot of muscles imbalances and had muscles that shut off completely. The first issue I found that I really targeted for my rehab was the muscles around my hip. Almost any leg movement you do should involve the glutes. And if the glutes fire off your lower back muscle on the OPPOSITE side of the glute that fired off should activate. So your muscles contract in sort of a cross pattern way in that area. The first month of rehab, I wasn’t sure if I was making progress or not but I kept mentally concentrating as hard as I possibly could everytime I did my rehab. It honestly took me about 3 months to get my body to where it activates correctly in that area but now it fires off automatically again!!! I’m still doing the exercises that got me there. I see this same problem with almost everybody I’ve ever trained. You may be thinking that 3 months is a long time but how long does it take a baby to roll over? Sounds about right to me.
In conclusion, we all need to be more knowledgeable about how our bodies should be moving and make more of an effort both mentally and physically to move that way. Your mind is the most powerful weapon you have when it comes to healing how your body moves. The cross pattern example I gave above is just one of many issues that are extremely common in people today. The more you move, the more you incorporate movement into your life, the higher your quality of life will be.
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