Month: September 2014

Inspirational Member of the Month: John Gunnar

John_Gunner_IMOM_

John Gunnar is an extremely positive and inspiring member. His energy and smile are contagious! Those of us who know him can count on him to be chewing bubble gum and joking around with members and staff. John has been a member of the Seattle Athletic Club for 30 years. After all this time, his favorite thing about SAC is the people.

While he is training at the SAC he utilizes several departments. He trains with Will Paton, and attends BODYPUMP, Cycle and Yoga classes to stay in shape. His most recent and greatest achievement in health and fitness came earlier this year when he climbed Mount Kilamanjaro. He did all of his training here at SAC! When asked how he felt of this great accomplishment he said, “At 60 years old, it made me feel very good. I was very proud of myself.” His current goals at the club are to remain in shape and keep up with the other fit members. His favorite place to eat, aside from his restaurant Portage Bay Café, is the Skillet. Please congratulate John for being this months most inspirational member!!

Pilates Exercise of the Month: SIDE BODY TWIST on Pilates Chair


October 2014 _ 2
October 2014
 

 

 

 

 

Purpose: Side Body Twist will strengthen and tone the abdominal muscles, especially the obliques, and increase core strength. Timing is important in this exercise, so don’t give up on the first try! Be sure a trained Pilates professional spots you throughout.

 

1. Side-lying on Chair, on diagonal with head toward back of pedal, feet forward. Pelvis and spine neutral- one long line from feet to head. Legs straight, together, toes gently pointed. Supporting arm straight, hand on back corner of pedal directly under shoulder. Pedal hovers just above base. Top arm reaches toward ceiling.

 

2. Inhale to prepare, Exhale, keeppelvis and legs still and rotate spine toward pedal, reaching top arm under supporting arm (arm on pedal).

 

3. Inhale, return spine to face forward (starting position) and reach top arm to ceiling.

 

4. , flex hips and spine to come up into a V position. Rotate torso to face legs and allow pedal to lift, keeping hand on pedal, reaching top arm toward feet. Rest just back of sit-bones.

 

5. Inhale, reach legs away from torso, press pedal down and rotate spine to face side, returning to starting position.

 

6. Repeat 3-5 repetitions each side.

 

 

Modifications: Just preform steps 1-3; rotating toward the pedal, return facing side.

 

Head to Toe Checklist:

Make sure your starting position starts and ends on a diagonal

Keep weight back of sit-bones when balancing in V position

Use abdominals to maintain lumbar flexion coming into V position

Maintain a stable scapular especially when rotate toward pedal

Dietary Protein: How Much Do I Need?

A lot of clients have come in lately with a bit of confusion on recommended daily protein intake. The most popular myth I hear is that we need to consume our weight (lbs.) in grams of protein. I’ve even seen this all over the internet from some health professionals. The truth is that the original calculation of weight =daily protein grams comes from an equation that measures our weight in kilograms, not pounds. Since one kilogram is roughly two pounds we need to divide our weight (lbs) in half to get our daily protein intake.Weight (lbs.) divided by 2 = grams of daily protein

So, an individual who weighs 160# needs about 80g of protein a day.

If you are obese (BMI >30) this equation is not as accurate. I would recommend you shoot for 20% of your total daily calories from protein. No need to do the calculation yourself as you can enter your intake into an app/website and you’ll be able to click on a pie chart that lists percentages of calories as protein/fat/carbohydrates.

Another important point about meeting your protein needs – our body can only absorb about 30g of protein at a time. So, if your protein needs are higher than 60g per day you need to make sure you’re getting protein at more than just two meals a day. The more you spread it out over the day the better your body can absorb it.

Example: 80g daily need: 10g breakfast; 30g lunch; 10g snack; 30g dinner

So, what are some of the benefits of meeting your daily protein needs?

  1. You’ll feel fuller (protein exits the stomach slowly and so prevents immediate blood sugar drops).
  2. Your immune system will be ready to fight (antibodies are built from protein).
  3. Our muscle mass can be maintained and if we’re doing strength training –they can grow (at night our body will use dietary protein to repair the muscle tears).

Below is a helpful list: what foods have protein and the amounts in grams to help you meet your needs.

 

Beans/Legumes – 1/2 cup cooked

 

Kidney beansAdzuki beansLentilsSplit peas 9 g8 g8 g8 g Black beansGarbanzo beansBlack-eyed peasEdamame (soy beans) 7 g7 g6 g13 g

Dairy, Soy & Substitute Products

 

Cottage cheese, 1cupTofu, firm, 4 ozTempeh, 3 oz

Soy burger, 1 patty, 4 oz

Yogurt, low fat, 6 oz

Soy yogurt, 6 oz

Goat milk, 8 floz

Milk, skim, 8 floz

Milk, 2 %, 8 floz

31 g20 g16 g14 g

6 g

5 g

9 g

8 g

8 g

Greek Style Yogurt, 6 ozCheese, 1 ozSoy cheese, 1 ozMiso paste, 2 Tbsp

Cream cheese, 1 oz

Soy milk, 8 floz

Rice milk, 8 floz

13 g7 g6 g4 g

3 g

6 g

1 g

Grains & Grain Products – 1 cup cooked

 

QuinoaBarleyAmaranthMillet 8 g6 g6 g6 g RiceBagelOatmealBread, whole wheat, 1 slice 6 g6 g5 g3 g

Meats, Seafood, & Poultry – 3 oz (deck of cards)

 

Chicken BreastTurkeyTuna, in waterClams

Beef, lean

Hamburger

26 g25 g22 g22 g

22 g

21 g

SalmonPork chopHamFish, white

Crabmeat

Egg, 1

20 g19 g18 g17 g

16 g

7 g

Nuts & Seeds – ¼ cup (handful)

 

Peanuts, dry roastedPumpkin seedsSunflower seeds 9 g9 g9 g AlmondsCashewsPeanut butter, 1 Tbsp 6 g5 g4 g

 

 

If you have any questions about meeting your protein intake and/or any other nutrition-related question please email Kathryn at kreed@sacdt.com to schedule a consultation.

Wellness Corner with Dr. Li

A Personal History
I first encountered the world of chiropractic care in the same way many of you did: I was in pain, and I needed help. I first started to have low back pain when I was 15 and I woke up one morning unable to feel my legs. I was living with my aunt, a pharmacist, back then, and after some initial panicking she gave me some anti-inflammatories and I slowly began to feel better. However, the medication didn’t make my low back pain go away—it just covered it up. I couldn’t sit still in class, play sports, or function normally the way I wanted to. Because my physical ailment was invisible, my coaches, classmates and teammates couldn’t understand that I was in too much pain to run, push, jump or do anything I had been able to just a few days before. But I knew I wasn’t a “wimp” or a “baby”— I was in agony.

After a few months my mom took me to see all kinds of doctors. My medical doctor prescribed pain medications but no cure. A physical therapist failed to find out exactly what the problem was. Even after several tries, acupuncture couldn’t help me, and any relief from massages was only temporary. Finally, during the course of a conversation a family friend asked “Mike, have you considered seeking help from a chiropractor?”. I didn’t know what chiropractors did, but I would have tried anything at that point—and, as you can probably imagine, that first visit changed my life. The relief I felt after my first session was so great that I became an instant believer.
Throughout the injuries that occurred during my high school sports career and during college, I kept reading everything the libraries had to offer on the subject of injury management. After I graduated, I applied to school for both physical therapy and chiropractic care, and opted to focus on chiropractic, which had given me my life back after months of being injured and miserable.

From Pain to Passion
I truly hate that my profession often gets a bad reputation as being part of “alternative” (read: unnecessary) care, and for dragging treatment on with few results. Whilst I can’t speak for all of my peers, I have always strived to make my patients get better as fast as possible. If I cannot help you feel improvement over the course of our initial treatment plan, then I will make sure you get the help you need, even if that means finding you someone more suited to your needs.

A common feedback I hear from patients are “You are not like any chiropractors I have seen or heard of.”  My response to them is that this is because “I do whatever works for the patients!” I’m trained as a chiropractor, but with my personal experience and history of severe low back pain, continued learning and understanding that everyone is different, I have found the best approach to any aliment is an integrated approach.  In any given day I will use the traditional chiropractic manipulation on one patient, the Graston Technique technique on another, and spend time with a different patient teaching them how to lift properly from the floor.  Whilst many of us may have experienced the same low back pain I did as a teen, for each person the path that led to that pain is always quite different, which is why I emphasize individualized care and treatment. I’m just happy to now own Mobility Plus Sports Rehab, so I can practice my own personal style with Seattle residents.

Once a patient’s initial complaint—an injury or the source of pain, whether from a fall, an auto accident, a sport or something else—has been located and dealt with, and a patient has satisfactorily completed treatment, I do believe regular checkups are a core aspect of maintaining a high level of physical wellbeing. I call this the Wellness Phase of one’s chiropractic care, and I find it is perhaps the most important service we provide for our patients. By regular checkups, I don’t mean anything drastic. Periodic examinations allow for early detection of joint and muscle dysfunction before they become painful. If allowed to go undetected and untreated, minor dysfunctions can develop without symptoms until they are aggravated by work habits, lifestyles activities, or other stress factors. Many people will invest a lot of time and effort into obtaining better health—eating right, working out, and sleeping better and so on— only to let it slip away. I believe that investing in early detection and treatment is fundamental to cost-effective healthcare.

We all go to the dentist’s twice a year because we believe that our teeth need periodic check-ups and preventative cleaning. People should notice aches and pains as much as they would notice getting daily or weekly toothaches. We should feel the same way about our spine, our backs, necks, muscles and bones. Those aches and pains you might feel after waking up or working at a desk are not “normal.” They tend to indicate a fundamental aspect of how we are moving or holding ourselves is wrong, and should (and can) be located and fixed.

Dr. Michael Li, DC, DCARB
Mobility Plus Sports Rehab
Seattle, WA | (206) 441-2505
info@mobilityplussportsrehab.com
www.mobilityplussportsrehab.com

My Dog Taught Me How to Be a Better Fitness Trainer

Anyone who has ever spent time around me can attest to a few truths of my personality: I love to wear long socks (the more colorful the better); I enjoy strong coffee, whether it was just brewed or a few days old; I have a 10 year old yellow lab who I adore immensely; I love riding my bike, and do so 5-6 days a week. It was the intersection of the last two aspects of my personality one recent Sunday that reeducated me on a foundation of exercise and training.

I am what you could consider an endurance/aerobic activity junkie. I love it, seek it out and partake in the endorphin excreting activity whenever possible. Berkley, my dog, does not share the same feelings, but nevertheless he has happily endured many days of being tied to my waist while “we” enjoyed a jog. Unfortunately, his age has become a factor, as his hips tend to protest any form of running (other than after a ball), so leisurely strolls have become our exercise sessions.

When the weather is sunny, I love to go for a nice run and end at a coffee shop, where I can sit outside with Berkley and enjoy a favorite game of people watching. Now that Berkley can’t run, my choices are limited, and my time until coffee consumption is extended, as I have to walk him, do my run, come home, grab him, drive to a coffee shop, find parking, etc.  Next thing I know my morning is gone and it is time to start running errands.

Luckily, this dilemma forced a solution to be found. What if I sprint ahead for 30 seconds, jog back to Berkley who is being walked by Brooke (my significant other), and then we switch; she will sprint 30 seconds, jog back and repeat. In the track/cross country world this is termed FARTLEK. Brooke and I had both done FARTLEK before, knew it would be a good workout, and our “Berkley doesn’t run” problem was solved. We loaded up, and sped off to Seward Park to enjoy the Lake Washington views and a paved circular path.

Our run started off perfect as Berkley walked a nice clip, and we grew comfortable with the odd looks of fellow path users as we passed them repeatedly. After ten minutes, which is usually about the time I am starting to get warmed up on my bike and ready to begin really riding, I noticed I was having a hard time catching my breath. My legs and lungs continued to struggle with each rep, and by the time we finished 45 minutes later, the only words I could manage in between gasps were “Getting – Berkley – water”.

I watched Berkley plunge into the lake as my hamstrings began to twitch from exhaustion, and I couldn’t help but chuckle at the reeducation of a basic principle of exercise. In the simplest terms, exercise makes us stronger, faster, and gets us in better shape because it causes stress to the body. In response to this stress, our body makes changes, adaptations, to be able to handle this new stress. This General Adaptation Syndrome, as it is coined, allows us to make progress toward our goals, and increase our ability to accomplish more difficult tasks.

However, adaptations and changes only occur when our bodies are being taxed in new ways. If you always perform the same exercise, at the same intensity for the same amount of time, the adaptations cease, and you fail to make progress, instead only maintaining your current fitness level.

As I watched Berkley roll and frolic in what I can hope was only dirt, I knew I had fallen into the trap of just working out and not working to improve my fitness. With my daily bike rides to work that consisted of the same route, at the same speed, for the same duration, I had ceased to elicit adaptation-causing stress to my body. I had become the trainer who was preaching one thing to my clients, but doing the opposite.

When I awoke the following morning from the run, my oblique’s (which had worked so hard to maintain core stability as my arms frantically swung the day before) screamed as I reached to turn off my alarm.  I slowly sat up, pulled on my neon socks, and gingerly bent over to put Berkley’s collar on, careful not to tear my tender hamstrings.  Berk stared at me with an inquisitive look, and I knew deep down he was happy his age and hips had exacted revenge for all those long runs over the years. I carefully cupped his face, scratched him behind his ears, and quietly stated, “Lesson learned. Now, let’s add a little variation to your morning walk.”