Vital Physical Therapy

Make yourself a Priority!!
Happy 2022

7 Ways to Get More Joy From Your Next Walk — Prevention

Did you take a walk today?
https://apple.news/AFljxXoPcQ2aJ8owTtusN5Q

7 Ways to Get More Joy From Your Next Walk — Prevention Get out there and smile!

Is It Better to Sleep In or Exercise When You're Tired? Here's What New Research Says — EatingWell

Sleep vs. Exercise
Here is what the research says
https://apple.news/AcJyK3RcBRBugWTUF-6odNw

Is It Better to Sleep In or Exercise When You're Tired? Here's What New Research Says — EatingWell Find out if it's better to snooze or lace up those shoes.

Random, but useful.

Can this little guy keep your produce fresher longer? Seeing as no-longer-fresh produce accounts for about a third of all the food we throw away, that would certainly be $10 well spent.

And, in fact, these products do help extend the shelf-life of produce thanks to something called zeolite.

There's more about what zeolite is and other produce-saving tips in this week's episode of the Nutrition Diva podcast. Find it wherever you listen!

May you have a healthy and bright day

Opinion | We’re All Grieving. This Is How We Get Through It.

She is a wonderful psychologist and thinker. She really knows how to put words to emotion. Take a listen, hope it helps you.
https://www.nytimes.com/2020/04/22/opinion/esther-perel-coronavirus.html?campaign_id=2&emc=edit_th_200423&instance_id=17847&nl=todaysheadlines®i_id=57545589&segment_id=25786&user_id=e02f35247e1af4c100b5ceefb5bd506a

nytimes.com As the coronavirus robs us of the life we cherish, a renowned therapist has some advice.

20 Things I Wish I’d Known In My 20s (But I Had To Learn By Myself)

Really loved this piece. Sometimes it’s good to hear again the things you already know.

https://medium.com/on-the-couch/20-things-i-wish-id-known-in-my-20s-but-i-had-to-learn-by-myself-3ffa5525d584

medium.com “Spirit first. Because that’s what’s most important. It’s not how well you can perform or how much money you can make. But if you’re not…

COVID-19 and Managing Stress

Sage advise https://thriveglobal.com/stories/covid-19-and-managing-stress/

thriveglobal.com The Coronavirus has landed in my beloved hometown of Washington, DC. A handful of high schools have closed today, while others are limiting visits from international students. Hand sanitizer and other cleaning supplies are out of stock online. As a mental health expert, my primary concern is less ab...

For Better Brain Health, Preserve Your Hearing

I thought this was really interesting and surprising. https://www.nytimes.com/2019/12/30/well/live/brain-health-hearing-dementia-alzheimers.html?nl=todaysheadlines&emc=edit_th_191231?campaign_id=2&instance_id=14845&segment_id=19954&user_id=e02f35247e1af4c100b5ceefb5bd506a®i_id=575455891231

nytimes.com Hearing loss is the largest modifiable risk factor for developing dementia, exceeding that of smoking, high blood pressure, lack of exercise and social isolation.

She says it best!!
Make your own version of healthy and fit.
Happy holidays to all.

Should you be taking an omega-3 supplement? - Harvard Health

Omega-3 are a well researched anti-inflammatories.
Recent research supports their heart-health benefits.
The article breaks down dosage and who benefits the most. Also their benefits extend to easing joint inflammation and possibly pain

health.harvard.edu Certain people, including those who don’t eat fish and those who are at high risk for cardiovascular events may benefit from omega-3 supplements. But for the average person it’s better to focus on eating a diet that includes fatty fish. A...

Monica Reinagel, MS, LDN

Important explanation of salt intake and weight gain

You might be surprised by the link between salt and weight gain.

Poor, Fine, Good, Better, Best: A Guide to Processed Foods

This article present simple and clear guidance on processed food. Are they all bad for you??
https://www.acefitness.org/education-and-resources/professional/expert-articles/7060/poor-fine-good-better-best-a-guide-to-processed-foods

acefitness.org Not all processed foods are created equal. In fact, while highly processed foods are usually full of added sodium, sugars and fats, minimally processed foods can actually be quite good for you. Learn how to tell the difference between high-quality and poor-quality processed foods, and why frozen, fe...

And you get to meet your neighbors. It is probably being part of a village that keeps us well

Awesome infographic by Williamson et al 😍
Walking helps prevent and treat depression and anxiety and may increase positive outcomes such as self-esteem and happiness
https://bjsm.bmj.com/content/52/12/800

And today I practiced my healing powers to heal 2 friends and it made me so happy 🌈

10 Nutrition Worries You Can Stop Stressing About

I must share with you this highly informational article by nutritionist Monica Reinagel. Information backed by science, to clear up all the noise out there
https://www.quickanddirtytips.com/health-fitness/healthy-eating/10-nutrition-worries-you-can-stop-stressing-about?page=1

quickanddirtytips.com Here are 10 nutrition concerns that you can probably cross off your list, from eating too much protein to avoiding the Dirty Dozen fruits and vegetables.

British Journal of Sports Medicine (BJSM)

Now this makes some sense. From the British Journal of Sports Medicine. It is insulin resistance and associated inflammatory changes that contributes narrowing of arteries and cardiovascular disease.

Do we need an honest conversation about how fats and atherosclerosis interact?
http://ow.ly/TYVn50gYRqP

Glut max one of the most important muscles in the body

Episode 566: "Best Weight-bearing Glute MAX Exercises"
[exercise EMG review]

Ever wonder what the BEST glute med weight-bearing exercises are? Look no further than this infographic. In order, it’s the:
1️⃣ Forward Step Up
2️⃣ Single leg Squat
3️⃣ Single Leg Deadlift
4️⃣ Unilateral Wall Squat

This information is from a systematic review by Reinman et al 2011. I'm going to highlight some takeaways from this paper below.

Trunk position matters. With a trunk forward position, there was an 22% increase in glute max activation. It all boils down to biomechanics and with the trunk forward, there is a longer lever arm for the glute max into for the extension moment. So if looking to bias the glutes, lean forward!

Quadruped bird dog is a beast for a table glute max exercise. Most think of the bird dog was a core exercise as it's one of McGills big 3. However, it actually demonstrates an extremely high glute max EMG, reflecting the glute max's role not only as a primary hip extensor but also as a hip stabilizer. It demonstrated the highest table exercise for glute max EMG.

If you can do ANY exercise (lunge, squat, deadlift) with load, is it going to be better than these bodyweight exercise? DUH. Just dropping some knowledge for you to incorporate into your programming. Taking this information, you now know giving your client a 30lb step up will achieve higher glute max activation than a 30lb single leg deadlift. Cheers and happy glute max gainz!

**Article Link is in IG highlights under “RESEARCH LINKS”#
______________________________________________
The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into . Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. If you are in any pain, please see your local physical therapist by visiting www.MoveForwardPT.com

Important guidance regarding strength training and muscle growth.

Episode 656: Have you questioned your Training Volume⁉️

Tag someone that needs a knowledge 🔥 on how to manage their training volume!💪🏽

How many times a week should you train to grow your Muscle❓ ▪️When comparing studies investigating training muscle groups between 1 to 3 days per week, the current body of evidence indicates training twice per week promotes more hypertrophic outcomes compared to once per week.
Hypertrophy= Increase size of muscle cells!
▪️Training a muscle group 3 days per week was not shown to be any more superior to twice per week.


How many Sets Should you perform per muscle group for Strength❓

Maximal strength gains among athletes are seen when:
1️⃣Training is performed at 85% of 1 repetition maximum
2️⃣Muscle groups are trained 2 days per week
3️⃣Training is performed with a mean volume of 8 sets per muscle group


This post will give you some insight on how to maximize your hard work you put in the gym! 💪🏽

Citation:
-"Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis." Schoenfeld et al. 2016. -"Maximizing strength development in athletes: a meta-analysis to determine the dose-response relationship." Peterson et al. 2004

8 High-Protein Vegetables

Did you know that munching on Asparagus adds protein to your diet. Here is a list of vegetables high in protein value. Diversify into more plant base protein to get a balanced diet.
https://www.bodybuilding.com/content/8-high-protein-vegetables.html

bodybuilding.com Slabs of meat don't have to be the only protein-rich items on your dinner plate. Check out which vegetables provide the protein boost you're looking for.

The Legendary Full Body Primary Patterns Training Program

Insightful article and practical tips regarding working out and lifting according to functional movement patterns.

drjohnrusin.com My Name Is Charles Staley, And THIS Is How I Think You Should Train When I first wrote about my Primary Pattern concept at T Nation, I soon received a text from my friend Dr. John Rusin, and it suddenly hit me: “ Oh crap, he’s gonna think I plagiarized his famed Functional Hypertrophy Training (...

Mediterranean and DASH Tie for Top Spot in Recent Ranking

So which Diet is best. Here are some answers from the experts
https://www.hsph.harvard.edu/nutritionsource/2018/01/19/mediterranean-dash-diets-top-ranking/?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=Nutrition%20Source%20-%20January%202018%20(1)&utm_content=

hsph.harvard.edu Each year, U.S. News & World Report releases a ranking of popular diets—assessed by a panel of health experts based on seven categories, including weight loss, nutrition, safety, and ease of co…

Exercise changes gut microbial composition independent of diet, team reports

The relationship between exercise and health.
It’s more fundamental than we thought.
Study shows that exercise can change the microbiome of the gut, controlling for all other factors. See article!!

https://www.sciencedaily.com/releases/2017/12/171204144757.htm

sciencedaily.com Two studies -- one in mice and the other in human subjects -- offer the first definitive evidence that exercise alone can change the composition of microbes in the gut. The studies were designed to isolate exercise-induced changes from other factors -- such as diet or antibiotic use -- that might al...

Vital Physical Therapy, Washington, DC on Google

search.google.com Most individuals experience some level of muscle soreness, and joint pain and stiffness in their day to day activities. It is important to design a regiment to manage those symptoms to maintain a healthy and active lifestyle. Even with certain conditions, such as osteoarthritis and other muscle and�...

Wonderful visual on the positive impact on physical and psychological health

The effects of exercise on psychological wellbeing 🧠