What exactly is Living Lean?
Living Lean is working to establish a healthy and strong body and mind. Living Lean is establishing a nutrition plan to help you live life to the maximum. Living Lean is learning that your life does not have to be spent in the gym for 2 hours 5-6 days a week. Living Lean is learning that a healthy sustainable nutrition and exercise plan will support a lean and healthy body.
So why should we strive to live a lean healthy body? Well, the most important aspect is decreasing the amount of body fat in our abdominal area is to decrease our chances of cardiometabolic diseases (CMS), including diabetes, hypertension, dyslipidemia, and coronary heart disease (CHD). Multiple studies of peer reviewed journals describe establishing and maintain a healthy waist to height ratio. What is a healthy waist to height ratio. First find out…what is your height in inches. Then take that number and cut it in half. This number should be the size of your waist when measured at the navel area. For example: I am 66 inches tall, therefore the area around my navel “waist” should be 33 inches. 33 inches is my target to decrease my chances of developing CMS.
Cardiometabolic syndrome (CMS) is a clustering of interrelated risk factors that promote the development of atherosclerotic vascular disease and type 2 diabetes mellitus.
Here are a few Journals to support this (these are medical journals, NOT fitness fraud!):
Many popular groups right now are supporting a healthy, positive body approach and this is great. But, as healthcare providers, strength coaches, fitness professionals we also have to be the bad guy and tell our clients the truth to help them be healthy and strong. We must embrace the healthy body approach to get all people exercising and loving themselves. But, with that love we must accept the responsibility of helping to change the body, if the body does not fall in the parameters of decreasing chances of cardiometabolic diseases.
This is where my story begins, for my whole life I have been constantly seeking the method to live within or at a balanced to waist to height ratio. Get my waist to 33 inches! This has always been my goal as an adult. I do not worry too much about the scale. Just focus on getting to 33 inches. You might ask, why did you ditch the scale? Well, many weeks my weight would not change, but I would see a decrease in the number around my navel area. Hence, maintaining healthy muscle tissue and decreasing fat tissue. This was great, I was building and maintaining muscle tissue while also decreasing my body fat in my abdominal/torso area.
It has not always been easy for me and never will be easy for me. I grew up a “husky” kid. Got the jokes cracked on me and this is the original reason I began weight training at age 14 and then playing sports.
Want proof…see pic below. My days as an Ilion Angel in my hometown.
I wish I had a picture at my biggest size. I was a junior at Canisius College and I tipped the scale at 220 pounds at a height of 5 foot 6 inches. I was fed up, I took more responsibility for my body, I began to watch more of what I ate and it did the trick. I also put a hold on my weight training and began more of a “cardio” phase of my fitness. I would spend an hour on the elliptical.
Now, this was when the elliptical was HOT and everyone was crushing calories on those things in 1999!
Once I got to a more manageable weight I did transition to running. I ran for a solid 10-12 years and just remained the same. I would participate in 3 triathlons in the summer time and my body would not change. I ran, biked, or swam at least once a day 6 days a week. I ate the right food….but I was still triathlon fat! I carried a bunch of weight in my torso.
It just was not working! I then came back to weight training. Weight training with the kettlebell. The kettlebell allowed me to train well and move well. It allowed me to accomplish many of my goals and have fun doing it. But, the mid section stayed the same…
Lets fast forward to this past May of 2016. This past May I decided to purchase and follow a fat loss template written by Renaissance Periodization(RP). RP is backed by science and written by professionals to help you to reach your goals. This was the answer I was looking for! Within the first 30 days I started to see changes in my body and in my torso. I followed the templates well and even made some modifications as needed with the help of the RP Facebook support group. I continued with my regular exercise plan and was excited because the RP template told me what to do for “off days.” RP gives you several templates based on the level of exercise you participate in and also the time of day you are training. In my quest for the the “leans” I followed the “off day” and the “light training” day. These worked very well for me and have even laid the foundation as I am maintaining my “leans!”
This coming Fall at Iron Body Studios we will be launching our Living Lean Program.
I am excited to share this program with everyone who has walked a similar path as myself. A certified Eric Gahan No Fitness Fraud Program! If you have looked everywhere for answers to become leaner and healthy with nothing helping. Then the answer is here and the answer is Living Lean!Living Lean is our 60 day on-line transformation program that will give you the keys to unlock your own health and Iron Body “Leans” with our special blend of adventure and proven serious fitness techniques. This quick start program has helped several Iron Bodies, chasing the “leans” just like you to make the lifestyle changes necessary to live a life of fitness dreams.
Here’s What’s Included:
- 3 Living Lean Workouts per week(24 total) — $450 value
- PLUS a BONUS 4th workout each week (8 BONUS Workouts) –$150 value
- TOTAL of 32 Living Lean workouts during your 60 days on the Program — $600 value
- Workouts delivered to your computer or smart device via exercise.com — $200 value
- Regressions and Progressions so YOU can complete each training session — $200 value
- Access to instructional coaching video designed to teach and correct form and technique — $200 value
- Daily online support via very private Living Lean Facebook group support — $200 value
- Nutritional Guidance: Fat Loss Template via Renaissance Periodization (RP) (must purchase separately)
Link to Renaissance Fat Loss Template (this is a must purchase via renaissanceperiodization.com to be part of the program): Use discount code “Artemis10” at checkout.
OVER A $1,400.00 VALUE in training material FOR ONLY 1 PAYMENT OF $125.00
Use the code
at the check out for
20% off thru September 5th!
Let us show you how a busy schedule doesn’t have to ruin your fitness and nutrition goals. Learn to nourish your body based on the level of exercise you do. Learn to spend time with food prep to yield maximum results. Let us teach you…life does not have to be spent in the gym for hours at a time. Life can be spent LIVING and eating a nutritional plan that meets the all your your demands! Eat and train SMART…eat and train for the “leans!”
Click HERE if you think you want to be one of the eight to train in this exclusive transformation challenge!
Hamstring mobility always seems to be a hot topic for being strong and decreasing a chance of injury. Take a look at my follow up video below on quick tips to get you started and create sustainable mobility. Give this simple set of drills a try and enjoy moving better and moving stronger!
Also don’t miss out on our Summer SWAGGER promo packs at Iron Body Studios. These are a great opportunity to get into training in our exclusive West Roxbury studio space. These packs are on sale through June…so don’t wait…there are only 10 packs available for purchase!
Click Here to see Iron Body Studios Schedule and to sign up!
In this video blog I outline some simple and systematic programming to improve group training. At Iron Body Studios we use these programming concepts to write effective and exclusive programming to ensure success of everyone who comes in to train with us. These concepts can also be carried over into writing more effective rehabilitation programs. Simple and Systematic is the key!
I cover many of these concepts in my Kettlebell Fundamentals Workshop. As well as developing great communication with Strength and Conditioning Specialists; Read that post HERE. If you’re interested in having me come and teach to your staff please fill in the contact form below and I will be in touch with you ASAP!
Read my Bio with over 16 years of clinical practice and presentations: HERE
One of the most common questions I receive is “Eric, How did you develop such great relationships with strength coaches in the college setting?”
I take pride in the fact that at every college and university I was lucky to be part of; I always worked and fostered a great relationship with the strength coach. From the University of Kentucky, St. Bonaventure University, Ole Miss, and Boston University I was always a student of the strength and conditioning coach…I actually prefer to call them the Strength and Conditioning Specialist. They are truly the specialist of the fundamental strength patterns.
In the short video below I share some insights into developing a great relationship with a Strength and Conditioning Specialist and becoming a better Athletic Trainer. When we become masters of the fundamental movements we can ONLY then become experts in rehabilitating patients and athletes to return to sport and life.
Contact me below to schedule a Kettlebell Fundamentals Workshop in your Athletic Training room TODAY!
[Birthday Celebrations!] This coming Monday April 25th I will be turning 38! To celebrate my birthday I am running a special on the Iron Body Studios Vimeo OnDemand [Kettlebell Fundamentals]. You will get a 38% off the complete collection of 10 videos when you use the code: EricBday. They are the complete guide to kettlebell fundamentals. If you are a rehabilitation specialist, personal trainer, or strength coach or training for yourself. These videos will teach you the fundamental of working with kettlebells. Exclusive coaching cues and movements to allow you to have grace and power with the kettlebells! Over an hour of material and coaching with 10 videos. Again 38% off the complete collection use code: EricBday. **Time is limited…this code is only good through 4/25. Check out the link below and the short video: Remember use the code: EricBday
Link to purchase with discount code EricBday–>> https://vimeo.com/ondemand/ironbodystudios
In my newest video blog I discuss strategies for having nutritional success. Topic covered here is Planning for Success. I tend to think of the Seven 7 Ps! Seven Ps stand for Proper Prior Planning Prevent Piss Poor Performance. Heading into the store we need to have a proper plan to achieve success and overcome “false marketing”. I hope you enjoy this video blog on helping you to achieve nutritional success.
Please feel free to contact me for nutritional coaching and training! If you missed last weeks video blog please head on over and check it out.
What is Organic? Is Organic Healthy? Should I buy this organic product? These are all common questions I get asked on a daily basis. Fact is…marketing companies are mis-using this word and tricking you into buying their products. In this short video…learn some strategies to help navigate through the marketing to have a sustainable nutritious diet!
I can help educate you on this topic is detail. Check out my blog on nutritional coaching and creating a sustainable nutrition plan for life!
I am excited to announce I am now talking on 5 new clients for nutrition coaching. Over the course of the past year I have been diving deep into nutrition literature and studying the best of the best for nutrition coaching and overcoming candida and also food intolerances. Of course the foundation for this was my bachelors (BS) and masters (MS) of science degree and my further education of the Precision Nutrition Level I certification.
Not very often do you have a health care provider as well as a strength coach that understand the needs of a nourishing well rounded diet. A nourishing diet that helps to control candida and control inflammation in the body.
I only have space for 5 dedicated individuals that are ready to overcome the effects of candida and also food intolerance. I am only accepting 5. I want to keep this to a select group so that I can give really great attention to the progress and success of the 5 people accepted and ready to change their life and nutritional habits.
I will give detailed breakdowns of the proper macronutrients needed to make gains toward a happy and healthy body. While coaching you and guiding you to staying way from foods that will trigger growth of candida and/or trigger IgG inflammation.
If you have been reading my previous blogs:
Now is the time to enter into my select group of 5 and receive excellent nutrition coaching with experience, evidence and up-to-date knowledge to support your needs as an individual.
If you are looking for more nutrition guidance about what is the best diet for YOU, then I hope you will join me for my 12-Week Online Nutrition Coaching Program, Iron Body Fuel. I am only taking on 5 new clients. When this group is full, the group will be closed for 12 weeks.
Our Iron Body Fuel Program is a combined Precision Nutrition and Holistic approach which includes:
- 28-Day Iron Body Restore (a guided 28-day elimination and re-introduction program);
- A two month nutrition plan tailored specifically to the client;
- Two 45 minute Skype calls;
- Weekly email support;
- Access to our private Facebook group and coaching videos for additional support and information.
Iron Body Fuel kicks off Month One with Iron Body Restore, a 28-day guided elimination and re-introduction program.
After you complete Iron Body Restore you will meet with me for your first 45-minute Skype call to review your Restore program results and create your Nutrition client coaching profile to kick off Month Two.
Months Two & Three include a two-month nutrition plan, specific to the individual.
The second 45-minute Skype call can be scheduled at the discretion and need of the client over the three month program.
Cost is $499 (save $90 when you pay in full!) for the 12-Week program or $197 per month for 3 months.
Sign up under “online store”, “contract” and select the “Iron Body Fuel” payment package you prefer HERE.
If you have already completed our Iron Body Restore program, but are interested in personalized online nutrition coaching, you may sign up for two or three months of nutrition coaching at $197/month. Contact me at firstname.lastname@example.org to inquire about this option.
Or if you just want to contact me to discuss and find out if this program can work for you contact me at email@example.com to inquire.
I look forward to working with you!
In this video Blog you will get a little taste of my background and experiences. I also discuss why having experience and skill is not the answer to everything and it most certainly does NOT “trump” science. You MUST have experience + skill + the ability to interpret the science. These are key areas to developing into a great coach. We must strive for this everyday. I finish with sharing a nice shoulder stretch and mobility drill.
Working on posterior chain and Active Straight Leg Raise does not have to be challenging.
This is my latest video blog outlining some of the concepts related to FRC (Functional Range Conditioning) and why mobility and stretching does not have to be complicated. Find a line or area of tension. Stretch this line and then perform some light isometrics to help build sustainable flexibility…but more importantly…control of the range of motion and mobility.
Back in January I wrote about food intolerance a.k.a. food sensitivities. It has now been over six months of following the guidelines of my food intolerances and I wanted to give a report on what I have found.
In this six months I have also found a reliable and accurate method (PinnerTest USA) for all of us to have food intolerance testing done. No healthcare provider needed! I will give you my report on this later in the blog!
First, it has been an interesting ride! Finding out what truly works well with my body and what does not. The results from my traditional IgG ELISA test as I reported in January are below:
The first set of results were examining my IgG comprehensive food panel. The IgG testing revealed I am sensitive to several of the foods I was consuming on a daily basis. The foods were ranked on level of sensitivity from Zero (0) no problems to Three (3) high sensitivity. Some of these foods include:
- Nuts and Seeds (3)
- Coconut (3)
- Eggs (3)
- Gluten (2)
- Dairy (2 and 3)
- Oats (2)
- Wheat (2)
- Squash (3)
- Turnips (2)
- Tomato (2)
- Whey (1)
- Casein (1)
I worked hard on keeping many of these foods out of my daily nutrition because of how well I was feeling. Lots of planning and preparation…I experimented with new foods and also my breakfast menu on a daily basis. I truly feel that working with foods that help you progress and feel well in life will help your overall vitality, resilience, strength, and energy levels. They also aid in keeping inflammation low and this is key to helping your body maintain great health.
I am not going to lie. This was a challenge and the list above was just a handful of the approximately fifty(50) foods that the traditional IgG ELISA tests was reporting I had intolerance. I focused on taking out the major 3s, and 2s in my daily nutrition. Unfortunately this left me with a limited supply of foods to vary in my diet.
I was happy with the result of the testing but continued to due to my research on food intolerance and methods of testing. (Of which I will admit…there is not much in the literature yet on IgG. But the evidence is developing and gaining momentum.) I guess its just the scholar in me…continuing to read, review and develop some hypothesis about my nutrition. As I was reading and reviewing the methods of testing I came across a method of testing for IgG intolerances that uses a microarray method.
Protein microarrays are more similar to ELISA. The proteins in a sample are not fractionated prior to the assay. In constructing microarrays, the proteins are deposited in small (100-300 um) spots on a specially coated microscope slide. The slide is often coated with a polymer like nitrocellulose, or gel that increases the binding capacity of the protein. Microarrays offer advantages of higher throughput, multiplex analysis, low reagent consumption, high sensitivity and lower sample requirement compared to ELISA assays.
The only company using the microarray method in the USA is Pinnertest. Pinnertest is a method of having your food intolerances tested without the need to visit a physician. This testing has full approval of the FDA and has been used for years by many health care providers and nutrition experts in Europe.
- Pinnertest is “The Next Generation Food Intolerance Test”. It is a Microarray IgG method Lab test that reports intolerances for 200 food items.
- It is the standard protocol for most Nutritionists in Europe and has reached approximately a half million clients. Many Europeans take a Pinnertest before creating their diet plan.
- The difference between Pinnertest and old technology Food Intolerance Tests, is due to the latest update on our micro chip test method, Pinnertest can accurately identify the Temporary and Permanent food intolerances.
I contacted Pinnertest and had my testing done with the microarray method. It took about 2 weeks to receive my results and they reported:
- Vanilla (3)
- Wheat (2) This is not related to Gluten.
- Tomato (1)
The pinnertest is read on a
- +1……….. LOW REACTION
- +2…………MODERATE REACTION
- +3…………HIGH REACTION
The pinnertest showed I had a food intolerance to only 3 foods and the most sensitive being vanilla! Three(3) foods! I was a little skeptical as I read the results but I did have an intolerance to Wheat and Tomato in my traditional ELISA. So there was a correlation and Vanilla just was not measured in my traditional ELISA.
So what happen to the other 47 foods my traditional ELISA reported I had intolerance to? Well, the microarray method is a way of determining short term inflammation and long term inflammation. Short term being a normal reaction to food intake and long term being a chronic effect from eating a particular food and causing long term inflammation the body has a hard time managing and possible relating to long term chronic inflammation in the digestive system or other areas of the body.
Having short term and long term inflammation markers is normal in our body. I will relate this process to exercise. When you exercise you have a normal short term inflammation reaction. This is a good thing…it tells the body you were active…sends appropriate chemical signals and cells to the area, the body then manages and rebuilds. This is where hiring a qualified strength coach, trainer and rehabilitation specialist comes into appropriate planning and programing of your exercise and/or rehabilitation. He or she looks at the level you are entering exercise and then writes a sustainable program. An example of long term inflammation is when you develop an injury from exercise or sport. Chronic exposure to a certain movement that overrides the bodies ability to rebuild, restructure, and mange the inflammation will lead to injury and dysfunction. A well seasoned coach and/or trainer will recognize this and regress the movement to allow for the body to manage the long term inflammation and allow to recover. Or in some cases eliminate the movement from your exercise routine all together…because…the risk and reward relationship is just not good. You always want the reward to be greater than the risk!
Now lets take this over to food. As you intake a certain food, your body will have a normal inflammation response…the response will lead to utilization of that food to rebuild and nourish your body (it is much more complicate than that, but this blog and post is not about getting too much into the physiology). A long term chronic effect can lead to significant health issues, such as migraine headache, obesity, diabetes, joint and muscle pain, and possible auto immune disease.
So now the big question!
Did this relate or effect my training?
Absolutely! Since January I have noticed small and significant changes in my training and daily life. My training has both improved in mobility and strength. The consistent and sustainable mobility drills along with strength training has allowed for growth in both areas.
As I started out in January and I first made a few changes with my IgG nutrition plan I started small and light in all my training. Placing most of my focus and strengths into my nutrition changes and allowing my body to accept and adapt to the changes I was placing on it. You cannot stress too many areas in your body and expect them all to change. My main focus was to decrease the IgG inflammation and dial in my food. This worked great. I had nice training sessions and I fell into a nice pattern of nutrition. I felt my body begin to make some changes. It really became evident at about 10 weeks. Which makes sense in a physiological way. Without getting into too much into physiological detail, it takes about 53 days for a fibroblast cell to live. So the introduction of the new foods and training began sending the appropriate signals to the areas to begin rebuilding. Around 10 weeks is 70 days…my body was beginning to replace the older tissue with new healthier tissue. My body was responding to appropriate changes both in exercise and nutrition. This was a great feeling.
I was also feeling less bloat and better energy levels. This makes sense…as my body was actually using the food for energy and not fighting against this as an invader! I was very happy.
Then came my pinnertest results and I dialed these findings into my training. I switched my protein powder from vanilla flavor to chocolate (I use VEGA Sport). This switch was substantial and I noticed some big changes in a matter of a few days. I dropped about 3 pounds and measured a 1/2 inch decrease in my area around my navel. No lie…a 1/2 inch! Again, I had worked out all the 3s from my previous testing and had no idea about vanilla.
I also began to test the water on some of the 3s from my previous ELISA testing. I looked at some of the 3s and decided to add one back into my nutrition plan to see if I could notice an effect. I chose almond butter. In the morning I worked back in a 1/2 tablespoon of almond butter to my morning whole food nutritional shake. About mid-day is when I noticed the almond butter had no effect on me and even into the next 2-3 days there were no adverse side effects. I did add in some tomato and a little wheat as well. These did have an effect. Mainly on a feeling of bloat and sluggish.
One final area I tested was adding back in dill pickles. Dill was actually a 2 on my traditional ELISA testing and on the pinnertest it showed no reaction. I know it sounds funny but I really enjoy pickles and this was one food I really missed. The fact is, I am an small town upstate NY guy…born and raise 1/2 Polish and my grandfather used to make amazing homemade pickles. I have been eating pickles my whole life. I added back in the dill pickle and it had no reaction! I was happy….and my girlfriend and co-owner of Iron Body Studios Artemis jokes with me regularly on my satisfaction with consuming pickles! Don’t even get me stared about Kielbasa. I know it, I eat it, I love it, and I can tell you the best out there comes from Utica NY.
So what is my recommendation. I strongly recommend anyone that notices issues arise from eating certain foods to think about and commit to having the pinnertest done. The pinnertest is simple and very accurate.
If you notice:
- Poor recovery from training
- Nagging aches and pains
- Bloat (gas, abdominal discomfort)
- Feeling of low energy (sluggish)
- Poor Bowel Movements
- Skin irritations
- Hard time decreasing body fat with intense training
These can all be indicators of having a possible food intolerance and investing in the testing can help you for the rest of your life and also aid in your goal of becoming the healthiest version of YOU. Please remember, nutrition is not a cookie cutter program. You can’t google the latest tuna and toast diet and expect it to give you wonderful results. Do you really just want to eat tuna and toast your whole life? Heck NO! You must find what works well with your body and helps you to be great! Sustainable nutrition is the key.
If you are interested in a pinnertest I urge you to take a look at the website.
Click HERE to see the Pinnertest website and the microarray IgG test they offer.
If you want to purchase the pinnertest for 10% off the retail price please contact me by filling out the form at the end of this blog article. I believe in this product and I feel it can help everyone to have this information about IgG inflammation.
Contact me to purchase the pinnertest I will email you a 10% discount code for purchase. I am also offering anyone that uses my 10% discount code a single complimentary 45 minute skype or FaceTime session to discuss your results and how to develop a strong game plan to overcome your food intolerance. We will also touch on exercise that pairs well as your transition into the new nutritional path!
Once you purchase and receive your results, you will share them with me in confidentiality via email. We will then schedule your single 45 minute consultation. You will not get this single ($100.00 value) complimentary session with anyone else offering this test. My 15 years experience as an athletic trainer will help to dial in your results and eliminate any IgG inflammation in your body. Let me help you to feel better, move better, perform better, and move stronger!
An even easier way to get started is to fill out the contact form and I will send you your 10% off promotional code.
Candida and food intolerances can be a very difficult condition to over come in your personal health. Making it even more complicated is determining what is the best modality for exercise to aid in the elimination and recovery from these conditions.
Many symptoms of Candida and Food Intolerances include:
A feeling of a foggy brain and inability to concentrate
General muscle aches and pains
Stiff and sore joints
Poor sleep patterns
Decreased Immune function
I discussed this in length within my blog Candida: byproduct of a lowered immune.
I also discussed Food Intolerance in my blog The Burn and the Bloat: Part 2
A nutritional approach I feel is the best and most sustainable approach to begin lowering and managing the condition.
Once you have the nutritional approach down it is essential to find a professional to begin teaching and training you in sustainable fitness. Notice I say sustainable in both nutrition and fitness. Finding a sustainable approach to both will lead to lifestyle changes and also to years of success in managing several areas of your life, not just Candida.
able to be maintained at a certain rate or level.“sustainable fusion reactions”
able to be upheld or defended.“sustainable definitions of good educational practice”
A sustainable exercise approach to overcoming Candida and food intolerances begins with an assessment of your movement patterns and level of fitness. Having a professional assess your fitness and movement will allow you to begin at a level particular to your goals. Performance based goals will almost always lead to success in fitness. Just like performance based goals lead to success in your candida nutrition and elimination.
If you have battled for years with an over growth of candida and food intolerances you have to recognize that jumping right into an intense exercise program will not maximize your success. Many times when I work with clients recovering from this condition we begin with a gentle approach to training and moving. The reason I take this approach and see success with this is the physiological nature of what is happening in your body. As you begin to work in a new nutrition plan for candida elimination and food intolerances; the body is working hard on recovering and repairing the inside. This may be in your GI or your joints or even in your muscles. The body is working to heal the deep inner organs and control IgG inflammation so you can live life to the fullest. This is why we must introduce exercise and movement in a gentle, sustainable, and systematic method. We do not want to cause damage to tissue; we want to use exercise as a modality to aid the body in this process of healing and restoration.
This begins with breathing. Breath is the function that gives us life! I always begin with breathing techniques to focus on belly breath and working away from chest breath. This helps to restore the diaphragm and its function.
Then moving into a gentle and movement based warm up. I tend to use a warm up that begins on the ground and works people up to standing. I see lots of success from using a developmental kinesiology approach to warm up and training. Developmental kinesiology looks to use the patterns we explored and developed in the first year of our life. Yes….this involves programming in many movement patterns we see in children! Some of these patterns include rolling, rocking on hands and knees, and crawling. I do not stay and train these patterns for a whole hour, but I use them to restore and rebuild!
Start on your back (supine) and work in some belly breathing. Get the diaphragm communicating with the pelvic floor and helping you to gain back some reflexive core stability.
Move into some light head nods. Head nods are taught in the Original Strength System and are a nice way to safely and effectively introduce head control in each new position. Head nods have been and continue to be a very effective way to stimulate the body of positional awareness. Teaching your body it is ok to be in a certain position and decreasing the “fight or flight” and be more in a “rest and digest” mode. Head nods are worked in the forward and back movement and also in the side to side movement (Look up, Look down; Look right, Look left). Working in head nods and the amount of movement are case by case. You should only work in a comfortable and controlled range of motion.
After working in head nods on your back we then move into a supported position on the belly (prone). Work in some belly breathing and then some head nods. Then move into a supported prone elbow position. Similar to the position many of us grew up laying on the floor watching television.
From here I move into some Egg Rolls. Rolling front and back and then side to side. Egg rolls again stimulate the reflexive core and also help to teach the hip flexors to contract in a short length.
From the Egg roll we move to a hands and knees position. Many times in the rehabilitation world called a quadruped position. Hands and knees supporting the body. In this position our core is on as well as every other muscle in the body. This is a gentle and nice position to build any strength and conditioning. I will use this in the beginning of the training process as well as continue to use it as a warm up and prep movement. The body responds really well to this position and will help in many tasks in life not only training. Because it is my mission to deliver training methods that will help to enhance your life and be wonderfully resilient with every activity!
On Hands and knees work in some head nods; front and back/ side to side and then move into some rocking. Rocking is a nice gentle way to introduce hip movement and knee movement while supporting the body. The shoulders are also working. This Rocking position is outlined again in Original Strength. Rocking helps to tie in the upper body and the lower body while building great core stability. While you rock your mid-section should be still with a comfortable neutral spine. Understanding and working with a neutral spine is a must before I will do any weighted movements with a new client. Many times when we are recovering from an injury or candida, the ability to feel and understand where your spine is and sense its position maybe lost. In this hands and knees position we gain re-gain a spinal position sense and progress to other movements.
From a rocking position I will work in Bird Dog and Dead Bug Series. I call them a series because I have developed a nice flow to working the arms, legs, and combined arms and legs in both positions. This helps to build strength and even more importantly it helps to build mind to muscle coordination. This reflexive coordination (Mind to Muscle) is very important to recovering from and continuing to progress from a Candida overgrowth.
Working through the process from breathing, to hand and knees supported position is important to recovering from candida and food intolerances, especially if you have not been able to exercise due to the signs and symptoms the candida. Many times when we have not exercised in quite some time we need these gentle strength training techniques to get us started in a path to full movement health.
I always see great success with working in this approach with clients. This exercise approach will get you moving and headed toward a path of strong recovery. Once the body tolerates this and the client becomes comfortable with the flow, it is time to process the movements. One thing to remember is that everyone is different. I see some clients progress quickly while others may take a few extra weeks. Generally though the more successful clients find time in the day to perform this routine once to twice a day. Many times when people are recovering from Candida a supplement must be taking in the morning on an empty stomach. After taking the supplement you must wait 20-30 minutes before eating any food or drinking. This is a perfect time to add in the exercise routine. Take advantage of the time to move and get your body in the right state to embrace and conquer the day!
I hope this blog helps you to learn about and recover from candida and food intolerances. It can be tough to find the right path to recovery. Adding in exercise will help the body to recover and maybe more importantly build sustainable fitness for a health and active life. Try this exercise approach and I look forward to hearing any feedback on your recovery process.
Below is an example of the approach I take and an actual distance coaching video I recorded and edited for my father to begin training and regaining his strength.