Foundation Fitness

Discover Foundation Fitness Center. A 24hr fitness center offering an array of services including VO2 Max, Base Metabolic Rate Testin, and Structural Chiropractic.

Lift Fast, Be Fast: Mario vs Bowser vs Toad

It can be difficult, you know, to motivate yourself to get in the gym and focus on a workout. With the right tools, it can be easier to motivate yourself at each rep, set, and overall workout. One of my greatest discoveries so far have been the FORM lifting collars that I have for members to use in our gym in Indiana, PA. They show you three important factors. They are the following: average velocity you move the bar, maximum force produced, and speed that the bar was moved in from the bottom to the top of its movement. 

 Want the best fitness center in indiana pa. Check out our tech that includes the Form lifting collars.

Want the best fitness center in indiana pa. Check out our tech that includes the Form lifting collars.

Before getting these collars, I always assumed that the more weight I put on the bar, the more force I produced, and that was that. One factor that is extremely important when stimulating muscles is how much force you produce. We usually think of this as simply the weight we put on the bar. But going back to high school, we remember that F = M * A. So of course mass matters (weight and the bar) but how fast you move the bar may be more important. Depending on your goals, you want to be able to move a certain weight so fast, to ensure that you are actually building speed strength as I have come to term it. 

You can't have it all. You can't be endurant, powerful, strong, and flexible. You have to make a choice about how your training goes. Or you can simply vary workouts forever and never focus on being the best of any one area. I like to think of it like MarioKart. You can be Mario or Luigi, totally average across all skills. You can be like Bowser or DK, strong, but not fast. Or you can be like Peach/Toad, fast, but not strong. So the first question you have to ask yourself is, what do you want to be?

 Indiana PA Gym equipment that we have includes a custom deadlifting platform.

Indiana PA Gym equipment that we have includes a custom deadlifting platform.

Once you know that, you can then build a workout regimen focused towards that goal. Goals are good, because they give you  a reason to do the thing. When you show up to the gym, you have a reason, and we have the tools (the motion collars, the right equipment, the right instruction, the right tech, and the right way to design a plan that won't require you to pay us to personal train in Indiana PA every week).

A recent study showed that paying money for you gym, is not a motivator to use it. Generally weight loss is also presented in such a way that it does not instill a desire to continue training once a mystical number is reached. Having a goal, and the right team to help you work towards that goal, is what will generate long term interest and desire to work on your workout.

Prove That The Fat Isn't There Anymore

The equipment needed to track certain measurements accurately for long has been out of reach due to cost. Nowadays, though, as it usually goes, we have innovations that make technology more affordable. This is the case with cameras and infrared sensing devices. Just look at almost every house with a teenager and you'll find a Kinect for Xbox One. While it's great for gaming, that same Kinect has been modified for medical and other uses far beyond video games.

 The only gym in indiana pa that offers such specific tools. Included in every memberhip when you join.

The only gym in indiana pa that offers such specific tools. Included in every memberhip when you join.

 

The advances in that field have also lead to a new device called the Shapescale. This device will be available starting in our office in April. What it is able to do, is precisely weigh you while also taking hundreds of pictures from a rotating camera. The accuracy of the camera allows it to determine where your lean mass, fat mass, and body composition changes occur. So if your goal is weight loss, and after working out for months, you have only lost a few pounds, this tool can show you precisely how your body has reshaped itself instead. You could always track this yourself by measuring your body parts, but that can be difficult. This scan automatically measures all of your body parts in under one minute.

 Weight loss in indiana pa has never been so specific.

Weight loss in indiana pa has never been so specific.

You hear all the time how working out doesn't always lead to weight loss, but it will change your body fat and muscle percentage. Now you can prove that. Have a scan done now, and then have a follow up scan 2-6 months down the road. Now you will have definitive proof that your hard work, is working for you.

Don't Wreck Your Rotator

Many people suffer from structurally shifted shoulder joints. It’s easy to understand why this could happen. The shoulder’s only bony attachment is where your clavicle (collar bone) attaches to your sternum. Every other attachment of the shoulder involves proper muscle tension of the rotator cuff muscles and the labrum. There are already many articles that focus on supraspinatus tendinopathy (the most common rotator cuff muscle that is damaged) and how the other rotator cuff muscles can become dysfunctional and/or damaged. Instead, today, I would like to discuss a different perspective on why so many people, from high school athletes to 80 year old men, suffer from structurally shifted shoulders.

It all starts with the small connections (called the dentate ligaments) that attach the top of the spinal cord to atlas (the top bone of the spine). The purpose of these dentate ligaments is to anchor the spinal cord in place so that it does not move so much as to hit the bones that make up the neural canal. When atlas is structurally aligned, there is no stress placed upon the base of the brainstem and top of the spinal cord. When it is shifted, however, it causes disturbances in the tracts of the spinal cord (which are what directly set the resting muscle tone of the spinal postural muscles) as well as the brainstem, which functions to control our sense of balance. This structural misalignment at atlas results in an imbalance between the left and right side of the shoulder girdle muscles, with the most obvious sign being a raised shoulder on one side.

This extra tension would lead to a chronic stress being placed on, at least, every joint that rotator cuff muscle attaches to and crosses. Let’s look at the supraspinatus. It starts on the top of the scapula, crosses the acromioclavicular (AC) joint, as well as the glenohumeral joint (shoulder), and inserts into the top/side of the humerus. A structural shift at Atlas puts stress into the cord, causing an imbalance between the tension in the left and right supraspinatus muscle, with the right supraspinatus firing at a higher rate, causing an increase in tension. The 35 year old person has a higher shoulder on the right (the supraspinatus pulls it higher), their AC joint is stressed with greater pressure in the top of the joint then the bottom, and the humerus is shifted superiorly. For a few days to weeks, this is not that big of a deal. The person has some general shoulder soreness, and they have some shoulder pain at the end when going through a full range of motion. Let us fast forward 6 months to a year from the initial Atlas misalignment, and resulting Neuromuscular Imbalance. Now the person has been having sharp pain when abducting their arm above 20 degrees, because the supraspinatus tendon has been rubbing against the acromion process, and they have general dull soreness constantly in the shoulder, because the tendon as well as bursa are inflamed. They also have reduced range of motion of abduction of the shoulder (the main action of the supraspinatus) and the entire scapula has started to externally rotate, or wing. As this process goes on, range of motion continues to decrease, and more and more compensations affect the kinetic chain of the extremity, from the area inbetween the shoulder blades, all the way down to the elbow and wrist.

Is this the only reason that a shoulder can have dysfunction? Certainly not. Ask yourself this, is it reasonable to think that there must be a reason why there is such a high percentage of shoulder MRIs that show supraspinatus tendinopathy, and enough evidence to justify rotator cuff surgery in many individuals? If you know someone who has been to specialists, and even after conservative treatment (such as laser therapy, electric stim, ultrasound, physical therapy) or invasive treatment (pain meds, manipulation under anesthesia, surgery) consider that their may be an underlying cause that is not being addressed, a structural shift.

Torn: A Tale Of No Contact

We’ve heard this story many times. It happened to Sean Lee twice, once at Penn State and also at Dallas. It also happened to Rachid Abrahim, a backup running back at PITT. It isn’t specific to a single position of the game, and it doesn’t even happen in games solely. Non-contact injuries are some of the most frustrating to players. Running on the practice field, on a sunny Thursday afternoon, a simple cut that an athlete has done 1,000 times goes wrong, and can leave them in agony, staring up at the sun wondering what just happened to them. It isn’t just a matter of strength, it isn’t even just a matter of superior conditioning. I could rehash much of what has been written about so far on this subject, which includes over-force production and improper positioning. Instead I would like to propose two new mechanisms, and how it can affect the entire extremity of an athlete. A structural shift, which often starts at the foundational segment of the spine, atlas, can dramatically affect the resting muscle tone of extremities.

How can this be? It all starts with the small connections (called the dentate ligaments) that attach the top of the spinal cord to atlas. The purpose of these dentate ligaments is to anchor the spinal cord in place so that it does not move so much as to hit the bones that make up the neural canal. When atlas is structurally aligned, there is no stress placed upon the base of the brainstem and top of the spinal cord. When it is shifted, however, it causes disturbances in the lateral tracts of the spinal cord (which are what directly set the resting muscle tone of the pelvic muscles) as well as the brainstem, which functions to control our sense of balance. This structural shift at atlas results in an imbalance between the left and right side of the hip muscles, with the most obvious sign being a raised hip on one side, and produces extra tension down one of the extremities as well. So if we have increased tension down the hamstring muscle group, as well as the quadriceps, is it reasonable to come to the conclusion that this would place greater resting strain on the ligature of the leg (namely the ACL, MCL, LCL, Achilles tendons). In fact, I also think that it is reasonable to assume that most athletes, or people who engage in moderate to high intensity workouts, expose themselves to forces which could produce a structural shift at atlas. So if an athlete has a shift at atlas, and the end result is that it has placed a much greater load on the ligature of the athlete's leg (by increasing the muscular tension), could it be the cause for their non-contact injury?

There is also a second cause that I believe could be the culprit in non-contact injuries. This second cause is a misalignment of the actual joints within the extremities. Let’s look at the knee specifically. When a knee is structurally shifted and is stuck in a state of internal rotation, it fatigues out the muscle that is responsible for holding the knee in external rotation (the popliteus muscle). Over time, small adhesions form, that hold the knee in slight (5-15 degrees) internal rotation. The popliteus muscle is put under greater load to try to rotate the knee externally, and it begins to fatigue and lose its strength, placing a greater and greater load on the ligament that is responsible for preventing internal/forward motion in the knee, the ACL. An athlete then cuts, for their 1,001st time, the popliteus is fatigued and gives out, places extra force on the ACL, and the ACL tears, all without any contact.

If you feel like you may be structurally shifted, contact us to see how restoring your foundation may help safeguard your joints.

Toxic Proteins Build Up In The Brain

Jim McMahon, like many retired pro football players, suffers from the effects of multiple hits to the head. For McMahon, it led to intense pain coupled with pressure in his head, as well as memory loss. There was no escape from the throbbing each heartbeat pounded his head with. Medically, McMahon has been diagnosed with early onset dementia, memory loss, severe headaches and depression. It was the next diagnosis, from a structural chiropractor, that would drastically improve his life.

 

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