Who Put Lead In My Protein Powder?....and Everything Else...

A recent Consumer Reports article reported on the lead content of various protein powders. Here is the original article: https://www.consumerreports.org/lead/protein-powders-and-shakes-contain-high-levels-of-lead-a4206364640/ . I am glad that there are organizations doing this kind of research and reporting on it. Keep it coming and let’s keep the conversation going. However, it does not go far enough with telling the full story and people may miss out on an easy, healthy, and convenient way to get more protein (protein powder!).

When people read an article like this (or listen to the sound bites) what can happen is they have a quick and drastic reaction. In this case, they may ditch their protein powder. People then end up not consuming enough protein which has its own consequences, especially for the population of folks I work with (60 years +) that need more protein than other age groups. Without protein, people are more prone to overeat highly addictive carbohydrate +fatty food combinations like donuts, pizza, pasta, cookies, cake, ice cream, etc. In addition, I find that a lot of people 70 + have a hard time eating enough food in general and animal protein specifically (like meat).

These types of foods are what tends to shorten our lives and steal our futures…..and every subsequent generation seems to be less able to handle them.

Bottom line and quick answer: Are protein powders dangerous and should we avoid them? NO. The standards used in this article (Prop 65) are very conservative and ultimately not helpful. I was going to write a large article about this issues but these videos did the job for me:

https://youtu.be/IVpI2iNCfos?si=rX4XO3v4PtcPnUCE

https://www.youtube.com/watch?v=2Rdna0UueB0

WARNING: If you listen to the 2nd video you will likely keep your protein powder AND start buying organic food.

The longer answer to the above question: some brands of plant based protein powder may be a problem for some people. They are much more problematic than high quality milk/ whey based protein. Why? Many plants like rice, peas, and soy that soak up heavy metals from the soil. Anytime something is a concentrate (think oil…powder) any toxin involved in their production is also concentrated. High quality whey protein is the best choice from a toxin point of view.

There are no solutions biology…only trade-offs.

I do think companies should be pushed by consumers to make their products as clean as possible.

This is not a new issues and it comes up a lot in my news feeds and thoughts. The bigger and deeper issue is how can we live well in a world full of toxins and how can we help the body detoxify? Hint: Exercise and sweating is a cheap and free way to do this in part.

I do plan on getting the safety data sheet/ toxin load reports from my favorite plant and whey protein companies. I will post them here soon.

Jason Cornish, ACE Personal Trainer, Medical Fitness Specialist, Health Coach. He practices his craft in Auburn, AL.

Weight Loss 101 + Some "Cheat Codes"

Losing weight isn’t just about cutting calories — it’s about syncing your body with its natural rhythms, fueling it wisely, and creating an environment where health comes naturally. In this guide, we’ll walk through science-backed strategies like circadian rhythm alignment, smart meal timing, exercise, sleep optimization, and a few natural helpers like apple cider vinegar and hibiscus tea.

1. Reset Your Circadian Rhythm with Morning Sunlight

Your body runs on a 24-hour internal clock that governs everything from hunger to hormone release. Disrupting this circadian rhythm (think late nights, inconsistent meal timing, or screen exposure before bed) has been linked to obesity and metabolic disease. Did you know that nightshift workers are at a much higher risk for metabolic diseases like diabetes? Light is very important!

• Morning sunlight helps “set” your internal clock, improving sleep quality and energy metabolism. Just 10–15 minutes outdoors in natural light can make a difference.

• People with regular circadian habits have healthier weight profiles and more stable energy.

• I make this a priority every day and I have indoor lights in case it is rainy or too cold/ very cloudy.

• We all need to get outside more.

References:

• Frontiers in Nutrition, 2020

• PMC, 2021

2. Meal Timing and Intermittent Fasting

What you eat matters — but so does when you eat. Time-restricted eating (TRE) means finishing your meals within a set window (often 8–10 hours).

• Early TRE (eating earlier in the day) leads to better fat loss and metabolic health than eating late.

• Intermittent fasting also helps reduce inflammation, regulate blood sugar, and improve cholesterol, even when calories are the same.

• Many people skip breakfast and eat just lunch and supper. Great. I like the idea of an early lunch (10-11 AM and an early supper (5-6 PM) HOWEVER….the research shows that the BEST way to do this kind of fasting is a big breakfast, medium lunch, and a very small supper (as early as possible. The goal would be to have no calories 4-5 hours before your sleep time.

• I am currently working on switching from no breakfast to no supper (or a small supper)

References:

• Nutrition, 2021

• IFM, 2020

3. Calories In vs. Calories Out — Still Matters

At the core, weight loss comes from creating a caloric deficit. But pairing this principle with TRE and nutrient-dense foods makes it sustainable. Tracking intake for a short period can give insight into hidden calories. This is so important. I find that many client are unwilling to do this foundational step. I like to track calories in with an application on smartphones called Cronometer.

https://cronometer.com/index.html

4. Strength Training and Muscle Mass

If there’s one exercise non-negotiable, it’s strength training. Building lean muscle:

• Boosts your metabolism at rest.

• Preserves strength and independence as you age.

• Improves insulin sensitivity.

• Makes people look better/ healthier

Aim for 2–4 sessions per week using bodyweight, bands, or weights.

References:

• Westcott WL. Resistance Training is Medicine. Curr Sports Med Rep. 2012.

• Phillips SM. Protein and Resistance Exercise in Women. J Int Soc Sports Nutr. 2017.

5. Sleep, Melatonin, and Blue Light

Quality sleep is a weight-loss superpower. When you’re short on sleep, hunger hormones rise, cravings intensify, and metabolism slows.

• Melatonin, the sleep hormone, is produced in darkness. Blue light from screens at night can suppress it.

• Blue-light blocking glasses, dim lights, or screen filters in the evening can help restore melatonin production and improve sleep.

• I wear my amber colored blue/ green light blocking glasses every night after about 8 PM.

Image is from RA optics, which is my favorite brand. However, there are other good brands out there for 1/2, 1/3 the cost.

References:

• MDPI, 2021

• Spiegel K et al. Sleep and Metabolism. Endocr Rev. 2005.

6. Apple Cider Vinegar (ACV)

Apple cider vinegar has been studied for weight management, blood sugar control, and fat metabolism.

• Dosage: 15–30 mL/day (1–2 TBSP), diluted in water before meals.

• Caution: Always start low and slow. I would start with a tsp before a TBSP.

• Effects: May promote small but measurable weight loss (~1–2 kg over 12 weeks), reduce blood sugar spikes, and improve triglycerides.

• Tips: Always dilute; rinse your mouth after drinking to protect teeth. Capsules are a safe alternative.

References:

• Kondo T et al. Biosci Biotechnol Biochem. 2009.

• Johnston CS et al. Diabetes Care. 2004.

7. Hibiscus Tea

This ruby-red tea is more than refreshing — it’s a natural aid for blood pressure, cholesterol, and weight.

• Dosage:

  • Tea: 2–3 cups daily (steep 1–2 tsp dried hibiscus in hot water).

  • Extract: 900–1,000 mg/day (capsules).

• Effects: Studies show reductions in waist size, body fat, blood pressure, and triglycerides.

• Tip: Avoid drinking with iron-rich meals, as hibiscus can reduce iron absorption if that is a problem for you. In other words, don’t always drink hibiscus tea if you also have iron absorption problems.

• Try making a big batch and having it ready in the fridge all week. It tastes even better with a bit of mint and non-caloric sweetener (like 100% stevia or 100% monk fruit)

• Check out this video: https://www.youtube.com/watch?v=8r1Sm-2f8Zw

References:

• Chang HC et al. Food Funct. 2014.

• Serban C et al. Phytomedicine. 2015.

8. Female-Specific Considerations

Women’s bodies respond differently to diet and exercise, depending on life stage and hormones.

• Menstrual Cycle Syncing: Carbs are better tolerated in the follicular phase, while cravings and higher calorie needs often occur in the luteal phase.

• Moderate Fasting: Women may do better with 12–14 hr fasts vs. extreme fasting to protect hormone balance.

• Iron Matters: Watch for deficiencies; don’t combine hibiscus tea with iron-rich meals.

• Menopause: Focus on strength training, higher protein (1.6–2 g/kg/day), and circadian habits to combat muscle and bone loss.

References:

• Sims S. ROAR (Book).

• Davis SR et al. Menopause: Diagnosis and Management. J Clin Endocrinol Metab. 2015.

Putting It All Together: A Daily Routine

1. Morning: 10–15 min sunlight

2. Daytime: Eat within an 8–10 hr window, preferably earlier in the day.

3. Exercise: Include 2–4 strength training sessions weekly, plus walking or low-impact cardio.

4. Evening: Dim lights, block blue light, and aim for 7–9 hrs of sleep.

5. Cycle support for women: Adjust intensity, carbs, and fasting windows based on menstrual phase or menopausal needs.’

6. “Cheat Codes” Add hibiscus tea and/or apple cider vinegar 2-3 times on most days.

Final Thoughts

Weight loss doesn’t have to be about restriction and stress. By aligning your lifestyle with your body’s natural rhythm — light, food timing, sleep, and strength training — you set yourself up for long-term success. Adding simple, natural supports like apple cider vinegar and hibiscus tea can provide an extra nudge, but the foundation is consistency, circadian health, and muscle maintenance.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Jason Cornish, ACE Personal Trainer, Medical Fitness Specialist, Health Coach. He practices his craft in Auburn, AL.

Are You in Pain? Read This...Take Action

Joint & Nerve Pain Relief: A Comprehensive Guide to Supplements, Therapies, and Lifestyle Approaches

Joint and nerve pain can be life-altering — whether from arthritis, tendon injury, autoimmune inflammation, or chronic neuropathy. While conventional medications (NSAIDs, steroids) can help short-term, many people are looking for safer, long-term strategies to reduce pain, improve mobility, and support tissue repair.

This article blends dietary strategies, supplements, peptides, medications, regenerative injections, and physical practices. We’ll also highlight insights from Dr. Chris Masterjohn (many thanks!), particularly on collagen, vitamin C, and glycine timing.

BUT FIRST…..I have found that exercise is a really good treatment. With the right exercise protocol followed by the right dosage AND the removal of activities that “pick the scab” exercise may be the best treatment of all.

Next, try these:

1. Diet & Elimination (Including Gluten-Free)

• Many with autoimmune or inflammatory joint issues report improvement on gluten-free diets or elimination protocols.

• Try a 4–8 week structured elimination (gluten, dairy, soy, corn, nuts, night shades, processed sugar/ carbs) followed by gradual reintroduction.

• Anti-inflammatory diets rich in vegetables, omega-3s, and polyphenols (berries, olive oil, green tea) may further support pain relief.

• This in not a “sexy” but it can work BETTER and is way CHEAPER then everything else. I have not had bread/ gluten since 2014 and I am still alive. Life goes on without gluten

• I do this step!

2. Collagen Peptides + Vitamin C (Masterjohn-Guided Timing)

• Why: Collagen provides amino acids (glycine, proline, hydroxyproline) that support tendon, ligament, and cartilage repair. Vitamin C is essential for collagen cross-linking.

• Masterjohn’s protocol: Take 15 g collagen peptides + 50–250 mg vitamin C about 30–60 minutes before exercise or physical therapy to maximize connective tissue remodeling.

• Brands: Vital Proteins, Great Lakes, Designs for Health.

• Extra tip: Collagen counts toward your daily glycine intake (see Section 7).

• I do this one!

3. B Vitamins (for Nerve Support)

• B12 (methylcobalamin): 1,000 µg/day sublingual or oral; supports myelin and nerve regeneration.

• B1 (benfotiamine): 300 mg/day in divided doses for diabetic neuropathy.

• Caution: Avoid chronic B6 >100 mg/day (risk of neuropathy).

4. Fish Oil (Omega-3s)

• Why: EPA/DHA reduce inflammatory cytokines and may improve pain and morning stiffness in arthritis.

• Dose: 2–4 g/day combined EPA + DHA. PLEASE NOTE…this is a higher dosage than the bottles will give.

• Timing: With meals containing fat.

• Brands: Nordic Naturals (IFOS-certified), Carlson, Thorne.

• I do this one

5. Curcumin & Boswellia

• Curcumin: 500–2,000 mg/day in enhanced forms (Meriva® phytosome, BCM-95®, or with piperine).

• Boswellia serrata (AKBA-standardized): 300–1,000 mg/day.

• Evidence: Effective for osteoarthritis pain, sometimes comparable to NSAIDs with fewer side effects.

• Tip: Best absorbed with fat-containing meals.

• Note those dosages…I do this one.

6. Glucosamine, Chondroitin & MSM

• Glucosamine sulfate (stabilized with KCl): 1,500 mg/day (best studied form).

• Chondroitin sulfate: 1,200 mg/day, may slow cartilage breakdown.

• MSM (methylsulfonylmethane): 1.5–3 g/day divided; supports sulfur metabolism and reduces joint pain.

• Evidence: Benefits are modest but cumulative over 2–6 months.

7. Glycine (Masterjohn Highlights)

• Why: Balances methionine from muscle meats, improves sleep, and supports collagen synthesis.

• Dosage:

  • 3 g before bed: improves sleep quality by lowering core body temperature.

  • 3–5 g with meals: helps stabilize blood sugar and improves protein balance.

• Sources: Collagen, gelatin, or standalone glycine powder.

8. Peptides (e.g., BPC-157)

• What: Synthetic peptides studied for tissue repair, gut healing, and inflammation.

• Evidence: Mostly animal models; not FDA-approved for humans.

• Caution: Safety, purity, and legality remain concerns. Should only be used in clinical trials or with medical supervision.

• I have used this one and it reduced my elbow tendon pain 90%!

9. Low-Dose Naltrexone (LDN)

• Dose: Start at 1.5 mg nightly, titrate to 3–4.5 mg.

• Mechanism: Modulates microglial activation and boosts endorphins, reducing inflammation and chronic pain sensitivity.

• Evidence: Promising in fibromyalgia, multiple sclerosis, Crohn’s disease, and chronic pain.

• Access: Prescription only, compounded.

• I have tried this on and off over the years.

10. CBD Oil (Cannabidiol)

• Uses: May reduce neuropathic pain and inflammation.

• Dose: Start with 10–25 mg/day, titrate up (some use 50–100 mg/day).

• Forms: Oils, capsules, topical creams.

• Caution: May interact with medications via liver enzymes (CYP450).

• Brands: Charlotte’s Web, NuLeaf Naturals, Lazarus Naturals (all third-party tested).

• I have tried this one.

11. Topical Analgesics & Essential Oils

• Menthol-based rubs: Provide cooling relief for muscle/joint pain.

• Capsaicin cream: Effective in nerve pain (must be used consistently for 2–4 weeks).

• Essential oils: Peppermint, eucalyptus, lavender — always dilute with carrier oil to reduce irritation.

• Practical use: choose reputable topical analgesics (menthol 1–3% gels or methyl salicylate patches), apply as directed (usually 2–3× daily for creams/gels or single-use patches per label). Essential oils (peppermint/menthol blends) may help topically in low concentrations; avoid applying undiluted essential oils to skin and test a small area first. Do not use on broken skin and keep away from children/face

12. Ice & Cold Water Immersion

• Local icing: 15–20 min for acute flare-ups, repeat every 2–3 hrs as needed.

• Cold plunges/immersion: 3–10 min at 50–59°F (10–15°C) can reduce systemic inflammation and DOMS.

• Caution: Avoid if you have Raynaud’s, uncontrolled blood pressure, or heart disease.

• I love gel packs for this!

13. Regenerative Injection Therapies

Platelet-Rich Plasma (PRP)

• What: Concentrated platelets from your own blood injected into painful joints/tendons.

• Why: Platelets release growth factors that promote tissue repair.

• Evidence:

  • More effective than hyaluronic acid in knee osteoarthritis for pain and function.

  • Helpful in tendon injuries (tennis elbow, patellar tendinopathy).

• Protocol: 1–3 injections, relief may last 6–12 months.

• I have tried this many times.

Prolotherapy

• What: Hypertonic dextrose injected into ligaments/joints to stimulate repair.

• Evidence: Mixed but promising in knee osteoarthritis and chronic low back pain.

• Protocol: Several sessions (3–6) spaced weeks apart.

• Caution: Can cause post-injection soreness.

• This has been very helpful for my bone on bone knee arthritis! This has worked better than stem cells.

Brands & Quality Control

Look for third-party tested supplements:

• Fish Oil: Nordic Naturals, Carlson, Thorne

• Collagen: Vital Proteins, Great Lakes, Designs for Health

• Curcumin: Meriva® (Thorne), BCM-95® (Life Extension), Longvida®

• Glucosamine/Chondroitin/MSM: Doctor’s Best, NOW, Pure Encapsulations

16. Safety & Caveats

• Bleeding risk: Fish oil, curcumin, glucosamine — use caution with blood thinners.

• Drug interactions: CBD and curcumin (with piperine) affect drug metabolism.

• Injections: PRP/prolotherapy effectiveness varies; usually out-of-pocket.

• Peptides: Use caution; not regulated or approved for human use. Get it from a good doctor.

✅ Key Takeaways

• Foundations first: diet, sleep, weight management, exercise.

• Core stack: collagen + vitamin C pre-exercise, fish oil, curcumin, glycine.

• Adjuncts: glucosamine, chondroitin, MSM, B12.

• Advanced: LDN (prescription), CBD, PRP/prolotherapy (specialist).

• Avoid unregulated peptides outside clinical supervision.

Bottom line: Relief often comes from combining diet + supplements + physical therapies, and for stubborn cases, exploring regenerative injections under medical care.

ACTION: Pick 2 or 3 of these and try them this week. Let me know what you decide and if you have any questions.

📚 References (selected):

1. Bello AE, Oesser S. Collagen supplementation for joint health. Curr Med Res Opin. 2006.

2. Masterjohn C. The Ultimate Guide to Collagen, Gelatin, and Bone Broth. chrismasterjohnphd.com

3. DiNicolantonio JJ et al. Omega-3s and inflammation. Prog Lipid Res. 2016.

4. Henrotin Y et al. Curcumin and joint health. J Evid Based Complementary Altern Med. 2014.

5. Bannuru RR et al. Glucosamine/chondroitin for osteoarthritis. BMJ. 2015.

6. Younger J et al. Low-dose naltrexone for fibromyalgia. Arthritis Rheum. 2013.

7. Fitzpatrick J et al. PRP for musculoskeletal disease. Am J Sports Med. 2017.

8. Rabago D et al. Prolotherapy for knee OA. Ann Fam Med. 2013.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Lying About Life, Health and Death

Lying is dark, dangerous, and dirty. It is one of the most harmful actions a human can do. Few things can break down relationships, friendships, and families faster than the act of lying. It is not a physical act like abuse, but it can hurt just as much and it is much more acceptable in our culture compared to physical abuse.

If you were to get a serious medical diagnosis and then decide not to tell your family about it, is that lying? I want to make the case that it is. I also want to change your mind if you disagree.

Lying can take two major forms. Lies can be active or passive. Verbal deceptions can be lies of omissions or commission. Withholding a diagnosis like cancer, alzheimer’s, or parkenson’s disease is most certainly a passive lie or a lie of omission. Very quickly it will turn into many active lies, especially when you spin other deceptions about why you are not feeling well or perhaps when you say you are going out with friends while you are actually at the hospital receiving chemotherapy.

“My father was diagnosed with liver cancer. He did not tell anyone in the family. The grandchildren, my spouse, and I wanted to schedule a trip to visit him and mom. For some reason none of the dates worked because he said he had other things scheduled like small fishing trips. We now know he was getting treatment for his cancer. He died suddenly and we never got to be with him or see him alive again.”

~From: A real story someone has lived through

The number one argument people make for hiding a medical diagnosis is that they don’t want their family members to worry about them. The number two reason is that the person with the serious diagnosis does not want to be treated differently. Both reasons, I would propose, are superficial reasons that lead to separation instead of closeness, denial of feelings, and of course lying instead of truth.

Not wanting family members to worry is a common thought and often leads to tragic outcomes. Death and illness are part of life. People in the United States are some of the most shielded humans from this reality in all of history. Part of human existence should be gaining closeness and deeper love as one travels through hard times and suffering with others. The bright side of suffering and illness is gaining closeness with others. Keeping a grave diagnosis a secret snuffs out this aspect of human existence completely. Love has no chance to grow. This chance for love to grow is for all people involved. Loss and worrying (i.e. thinking about and hopefully taking action due to the time limited nature of human life and health) can change people for the better.

“My mother kept all her medical problems private. She never shared or wanted to talk about her diagnoses. Now she is gone. She was trying to protect me but what I really wanted was to support her, spend more time with her, and visit her more. I feel deceived…all the signs were their but she kept quite. I didn’t have those last chapters with my mother.”

~From: Another real story someone has lived though.

Lying to yourself is also a bad thing to do. Self-deception can be dangerous and lead to many bad situations. Denying one’s health circumstances can easily lead to driving a vehicle too late into a diagnosis (car accidents), failure to manage your disease (limb loss though diabetes/ falls, etc), and never preparing for death (having the false view that tomorrow is guaranteed). Are you mentally, emotionally, and spiritually prepared to die? Is your legal will updated and clear or are you going to burden and traumatize your family once you are gone with legal battles? Please make your legal will clear and clean so your family can grieve well instead of worrying about your “stuff”.

Consider this: people are going to grieve you. People generally want to help, love more, and desire closer relationships. Your decision to lie may have an underestimated negative effect on the lives of many people. Telling the truth and facing reality for what it truly is-—is one of the most interesting and wonderful acts a human being can do.

Death will come for us all. So will sickness. We can accept and grieve these facts together when the time is right.

Jason Cornish, ACE Personal Trainer, Medical Fitness Specialist, Health Coach. He practices his craft in Auburn, AL.

Good-Bye for Now: Dr. John Hand R.I.P.

On October 15th, early in the morning John Hand’s story on Earth came to an end. This is a tribute to a life well lived despite many health challenges. We can all learn from story’s like this.

John trying his best to master rope slams. This was about the only exercise that eventually got him tired!

I first met John at Health Plus Fitness Center. At the time he was working with several other trainers in order to keep and gain some level of fitness. I knew him primarily because I coached his spouse Roberta in my Real Age Reduction class. After Health Plus closed, I eventually became his trainer.

John was a very tough person. He was able to endure about anything I put him through training-wise. I am not sure he believed me, but he had a much greater work capacity than some of my teenage clients (he truly did)! His hard work paid off. Not only did he maintain his level of fitness, he actually improved! He got stronger, was more able to get up and down from chairs, and increased his ability to move on his walker.

John with Roberta and Mary.

What did John do with his fitness gains? He was able to live a good life. With the help of his wife Roberta, he was able to live a pretty normal life even with a body stricken by multiple sclerosis and other chronic conditions. Beach trips, park visits, restaurants outings, and plenty of live sporting events were all common activities he and Roberta enjoyed.

I will never forget John and Roberta’s drive to stay engaged in life and not let bitterness and despair win. Rest in peace now John Hand. Your pain is over and the fight is done. I hope God has given you a pair of wings to fly and move in health and freedom like never before.

Are Sit-Ups Bad? YES! Hear Me Out

Sit ups…..I remember doing so many during grade school and beyond. They were a staple in PE, sports practice, and also in my first home exercise routines. I did a LOT of sit-ups before the age of 18 and I am well experienced with this exercise.

Then there was a workout that changed my life forever. When I was 16 years old I was doing a workout that included box jumps. During my last jump down from a big wooden box something strange and unexpected occurred. A lightening bolt of pain struck my low back. OUCH! I was down on the ground confused and full of fear. I didn’t know it at the time, but I had just created a disc bulge. My disc was out of place and it was touching a nerve. This created a lot of pain and made walking near impossible for a time.

Why me? Why did jumping down from a box create a disc bulge?…. It all comes down to anatomy, physics, and time.

The human spine has the potential to have a great range of motion despite the fact that no one segment has a large range of motion. When all the segments move together, this creates the ability for sit-ups, back arching, and other motions (including the ones found in circus acts…). Sit-ups are a flexion based exercise that takes the spine through a large range of motion. What is missed by many that love sit-ups is that not all segments of the spine are equal.

The middle back (known as the thoracic spine) has ribs attached to each vertebrae. This makes the middle back more stable than the lower back (the lumbar spine) which do not have ribs attached. Instead the low back vertebra are stabilized by muscles (the ab muscles…the six pack). So, at a baseline the lumbar vertebrae and discs are more unstable than the rest of the spine because it carries much more load than the neck and it does not have ribs attached like the middle back. Therefore, the low back does not have the capacity to withstand a lot of load over time when motion is added compared to the middle back.

If you want to injure the human lumbar spine, sit-ups are a great way to do it. This was demonstrated in labs that took cadaver spines (from pigs) through the sit-up motion. Disc damage was created. The research did not stop there. The same thing was shown in living humans!

(Yates, Justin P. MSc; McGill, Stuart M. PhD. The Effect of Vibration and Posture on the Progression of Intervertebral Disc Herniation. Spine: March 1, 2011 - Volume 36 - Issue 5 - p 386-392)

Sit-ups are indeed a very good exercise to work the abdominal muscles. However, sit-ups are one of the highest “tax” body weight exercises there is. Yes, sit-ups will give you stronger muscles, but they will weaken your spine and will likely cause back pain. This is what happened to me. All the sit-ups I performed as a youth slowly weakened the collagen around my disc and made it more vulnerable to injury.

When I jumped off that big wooden box when I was 15 years old, my collagen was already cracked and weak. The force of jumping down caused the “dam” to rupture sending me on a near 15 year journey into chronic low back pain. In short, I would not recommend classic sit-ups as an acceptable exercise for most people. There are many other exercises that work the core FAR BETTER than a sit-up that have little to no spine tax.

More on this subject coming soon in part 2….

Ready to build your body while sparing your spine?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Healthy Snacks

I get asked all the time: what is a healthy snack? Is this bar OK? How about this drink? What about protein cookies?

RULES OF HEALTHY SNACKS:

1. Ask: is my snack real food?

2. Look at the ingredients, the fewer the better

3. Can you pronounce and/or do you know most of the ingredients?

4. Check the carb count. Many “healthy bars” may be too high in carbs (sugar, honey, oats, agave nectar, etc).

My Quick List:

Here is a quick list of healthy snacks that I would eat and recommend:

RX Bars

I like these bars because of their real food content. All real food.

Eden Seeds

Eden sells several different seeds and snacks. Very good and clean company. Buy these online.

RX Bar

Here is the breakfast version that is a little higher in carbs. You can cut it in half and enjoy it twice.

LARA

BAR

Here is another real food bar. Low ingredients. I Always cut these bars in half (high carb). Goes good with a few nuts.

Kind Bars

The original Kinds Bars are still a good choice for a bar. There sugar content is usually around 5 grams. Many of their new products are not so kind on the body however…..

Other Ideas:

1. Avocados

2. Dark Chocolate (70% or greater)

3. Apples, Oranges, Cherry Tomatoes, Berries, and more

4. Beef Jerky

5. Mixed Nuts and Seeds (please measure out portions)

6. Low carb or Keto Bars

7. Hard Cheeses (if you handle dairy)

8. Cottage Cheese

9. Lunch Meat (Turkey, Ham, etc)

What is your favorite healthy snack? I am always open to suggestions.

Ready to change your food choices and lose weight?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Weight Loss That Works: Habit Change

After working as a trainer for about one month (I started way back in 2011) I realized that losing body fat was tough for most people. Simply telling clients to calculate their maro-nutrient needs (protein, carbs, and fat) and coming up with a number to stay under didn't work very well....it hardly ever worked.

Weight loss is not simply a calculation in the real world! Nor is weight loss mostly about getting on a new diet or reading the latest diet book.

If these tactics worked, the USA would be trending out of the obesity epidemic, but we are actually heading towards a WORSE national health status.

It turns out that mindset work and behavior change is how people can actually lose weight and keep it off. Habit change is the key!

Like boxing, habit change is a SKILL-BASED undertaking. People need to learn how to change habits. Otherwise, willpower alone is used, which does not work long term for most people.

Ready to lose weight a different way?

Step One:

Mindfulness Training:

The first step to changing habits in how you eat is gaining "mindfulness muscles". Through some very brief education and practice you can start to gain more control over food habits instead of being beaten again and again by typical patterns and food addictions. (Is food really addictive and habit forming?....YES!)

Studies show that only 12 minutes a day of this practice yields substantial benefits!

Step Two:

Goal Setting and Habit Change:

This step is simple to start and yields the best results with follow through. Write out your goals for weight loss and habit change. To do this, get out a piece of paper and write down your specific goals that you have (example: I want to lose weight). Next make it specific and time bound...(example: Ok getting real...I will lose 2 pounds in the next 7 days). Lastly, write down how you plan on doing this and what habits must be changed (example: I need to forgo buying packaged carbohydrates. No more cookies, chips, and crackers. I also need to donate or toss my stockpile of cookies). Want to make this step even more effective? Tell others, post it up on the fridge, or have an accountability partner (or coach).

Step Three:

Get on a Real Food Diet

Notice that this is step three, not step one. You have to get your habits and mindfulness training going before you change your shopping list. With any diet, you have to find a diet that gives you results, keeps you happy, and is full of real food. This can be low, medium, or high carb. Everyone is different. If you stick with real food your chances for success are high.

Step Four:

Eliminate the Two Great Killers

Yikes, death and diabetes…curtesy of food chemistry and big food USA

Out of all the various foods available 24/7, 365 days a year there are two that remain the most deadly and addictive:

1. Processed Carbohydrates

2. Liquid Calories (Especially Sugar)

If you want to live long and prosper (and actually make your weight loss goals) these two items have to be greatly reduced and reworked on your menu.

Step Five:

Exercise High and Low

What is the best kind of exercise to lose weight?

Move often, in many different ways, and for as long as possible. What I mean by this for most people is walk more. Low level cardio and movement is what I call "exercising low" or in low mode. The human body was made to walk miles everyday. Walking is required in order to stay healthy for any able body. When people do not live out this biological necessity in some way, weight gain is a natural result. If you are struggling to lose weight and are not walking daily start by adding a 10-15 minute daily walk. Also, remember to add distance in your weekly routines, like parking near away from the entrances of stores.

On the flip side, "exercising high" is when people go to a place like a gym. In order to flip the switch and work “high mode” people need to sprint (or do interval training), lift heavy weights, and train power (think medicine ball slams). This form of exercise is much different than the “low mode” mentioned above. Exercising in high mode works different parts of a person’s cellular machinery. This mode is great to keep your body biologically young and metabolism high.

If you lack one or both of these modes, add them in and weight loss will likely follow.

Step Six (Bonus Step)

Brain Retraining

Above is a picture of the BrainTap headset in play. It uses unique blue lights, sound, and several different audio/ visual modalities to retrain the brain.

If weight loss is really about habit change, it would be prudent to think about where habits are formed and maintained. The answer? The brain. Our brains are the formers and propagators of our ideas and habits, for better or worse. Therefore, if one changes both their ideas and way of doing things the brain will change. Due to the science of neuroplasticity it is now known that any brain (regardless of how young or old) can change if properly stimulated.

In order to help facilitate better brain health and increase the ease of habit change people can use various brain training methods. One of my favorite methods is an audio program called BrainTap. I won’t go into all the details on how it works (feel free to ask me or go to their website). The short story is this: through the power of beats, music, emotion, and guided visualization your thoughts and literal brain structures can change for the better. BrainTap has over 100 different programs designed to help people lose weight all through the power of neuroplasticity.

Here is their website if you want to learn more:

https://braintap.com/

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Ready to change your food choices and lose weight?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Motivation and Mindset: The Best "Diet"

Social support and having humor is always important to stay on track with diet and lifestyle change.

Most people are on an ongoing quest to find the perfect diet. Weigh Watchers, Paleo, Atkins, Keto, Plant Paradox, Vegan are all common diets that people try. The variety of diets never ceases to amaze me.

Say, what causes people to consider and try a new diet? What makes a person push the go button on a diet change? The biggest factors are:

1. Knowing someone who had success on a diet

2. Successful Marketing,

3. People like the food list

Only around 40% of people stick with a diet after 6 months (New Year diet changes). At two years, 90% of people are back to their old habits. Any weight that has been lost is often gained back. Diets alone have a BAD record of getting people to a different state of health and an optimal body weight.

Why do people fail at diet/ lifestyle change and weight loss attempts? A lot of this has to do with False Hope Syndrome.

What’s that?

False Hope Syndrome goes like this: people get excited about reaching their goals. Their excitement is centered on trying something new and different….a new method. The chosen method may or may not be suited for them, but in either case most people tend to give up because they lose track of their purpose (why am I doing this?). When results do not come in quickly and a diet is “hard” to follow their mind says things like “screw it”, “this is too hard”, “I deserve to eat……” “all things in moderation”…….”this is not worth it”.

People then tend to go back to their old habits. Change is not sustained. Life and health status stays the same.

Is there a better way? I like research and science. The best research on change psychology and successful weight loss clearly says that in order for the majority of people to actually change and meet their goals they need to learn how to change.

In other words, the best “diet” that people can adopt is one that actually causes long term change to occur. Dealing with motivation and mindset is step one. Foods list, diet books, and weight loss apps do not get the job done.

In an effort to help people make their health, nutrition change, and weight loss goals before January (the new year resolution attempts) I have created on online program called the Nutrition Reboot.

The first part of this class happens to be called: Motivation and Mindset.

This class will lay the foundation for success that most weight loss and lifestyle change programs and diets are lacking.

Ready to change your food choices and lose weight?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Why We Get Fat: Hyperpalatable Foods

I could not think of a better picture of a Hyperpalatable Food

Why do modern people gain weight? One of the main reasons is that over the past 70 years (and especially in the past 40) food chemists and businesses have come up with ways to make food beyond tasty. Many modern foods have become ULTRA-tasty or you could say Hyperpalatable. Modern foods can taste so good that the human brain and palate is overwhelmed and many can’t stop eating.

Can’t you just have one?……maybe not.

Interesting Questions: How do you feel about having so much of your health, life, and food purchases “controlled” by food chemists and companies that know how to hit your buttons just right? Companies having sway over people’s food choices by hacking their biochemistry has certainly played out to have greater consequence (weight gain, diabetes, early decline in health) than companies using sales tactics to sell their variety of shoes or cars! Knowing this reality is important for people when they want to lose weight and keep it off for good.

Many modern foods retrain your palate and brain. Everything you eat needs to be ultra-tasty. Normal food becomes so boring. This is a recipe for disaster, disease, and early death.

Here is the good news: many people that learn about hyperpalatability are empowered to think about their food choices differently. I have not met anyone who likes to be controlled by companies and manipulated by “tricks” (in this case brain/ palate tricks).

More good news: people can retrain their palate to become normal again. This makes weight loss much easier. In addition, when a person with a retrained palate eats hyperpalatable junk food again, it is often too much for them (they don’t enjoy it as much).

Last and best good news: I love to use healthy hyperpalatability to help clients lose weight. Yes, the same tricks that food chemists use to ensnare lifelong customers can be used, in a healthy way, to enjoy healthy food like never before. For many people, this is the best way to overcome habits and food addiction. Otherwise, will power alone does not tend to win out (90% of weight loss attempts backfire in 2 years time).

Ready to change your food choices and lose weight?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Varicose Veins: Best Remedy and Greatest Cause

Daily Walking: Keeps Arteries, Veins, and Bodies Healthy

To get the most out of this article please read part 1 and part 2 first.

Part 1: https://www.eightfoldfitness.net/blog/2020/6/10/varicose-veins

Part 2: https://www.eightfoldfitness.net/blog/2020/7/1/varicose-veins-how-to-fix-and-correct

Now is the time to reveal the best and very simple way to keep human legs and veins healthy and looking good.

The Big Reveal:

People need to walk more to keep their veins from becoming varicose veins.

This is almost a simple recipe for success. However, as I discussed in my previous article on varicose veins, walking with the wrong mechanics and without muscular effort may yield minimal or no results (and actually can lead to joint injuries). A proper foundation of strength and good walking mechanics has to be achieved before walking can be maximally effective.

Now, if we assume that someone is ready to walk (using muscles to move instead of the common controlled falling gait pattern, etc) the next question to answer would be, “How much walking time do people need to fight varicose veins?” What is interesting about this question is that most people ask this question because they want to consider the cost/ benefit ratio. Many people struggle with the question of if walking for any reason is worth the time and effort. In other words, many people want to know the minimal time/ distance they need to walk in order to “fix” their varicose veins. This reality is interesting to ponder and is at the heart of why people lose their leg health and develop varicose veins in the first place.

Humans are First and Foremost Walkers, but Modern Humans are Almost All Sedentary

Most of my clients work in front the computer. This compels them stay in the same position for 6-10 hours a day. In addition, most of my clients enjoy their free time on screens and technology which also compels them to stay in the same position. Does exercising an hour a day make someone NOT sedentary? How about two hours a day? The answer to both questions is actually NO. If someone exercises for two hours a day and still spends the rest of their day in a chair and on screens they are still in the sedentary category of people.

However, people who make an effort to exercise do get an upgraded status which is a new term called “sedentary exerciser”. This is actually a good upgrade. The 30, 60, 120 minutes that people exercise is to be commended and continued. It is literally saving their health. However, the other large portion of the day being inactive is what drives many chronic degenerative changes (like varicose veins). Having only a set exercise time is usually not enough to produce an optimally healthy body.

How Much to Walk for Better Legs and Veins

Short Answer:

Walk as much as you can and as far as you can and as long as you can.

MUCH……FAR……LONG

Long Answer:

People need to walk every day in order to stay healthy and make their veins happy. The best walking program is one that varies every day. It might look like this:

Monday: Walk 1 mile

Tuesday: Walk 5 miles

Wednesday: Walk 1/2 miles

Thursday: Walk 4 miles

Friday: Walk 1 miles

Saturday: Walk 6 miles

Sunday: Walk 3 miles

Are you too busy to walk 5, 3, or even 2 miles at a time? No problem. It is actually best to divide your movement up during the day instead of having only one large “movement meal” that you give your body. For people that are really time crunched, a 5-10 minute walk can do wonders for the body. Don’t underestimate the power of a short walk. Some amount of walking is better than none.

In addition, get creative with multi tasking. When you talk on the phone add a walk to it. Listening to a book, podcast, or the news? Walk while you listen. Technology does not have to keep you seated and indoors as much as you think. Use technology as part of a new habit of walking more.

In order to keep your legs, body, and veins functioning well and LOOKING good a lifestyle of movement and walking has to be adopted.

Want some help with your mechanics and health?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Varicose Veins: How to "Fix" and Correct

Picture from Wikicommons

During the last post, I wrote about how varicose veins are formed from a biomechanical perspective. If you missed that post read it here:

https://www.eightfoldfitness.net/blog/2020/6/10/varicose-veins

I always like to understand the reasons behind problems in the body. I also love to fix problems whenever possible. This article will explore some simple ways people can optimize the function of their legs. When the basics of leg health are practiced an environment will be created for varicose veins to heal and improve.

Tight muscles are a primary reason why people develop varicose veins. Therefore, tight leg muscles need to be stretched. But how? I don’t think that standard ideas about how to stretch will work for most people. If one actually desires to change a length of a muscle they need to commit to some long duration stretch protocols. Instead of stretching for 30 seconds or so, people need to use more comprehensive stretches for several minutes at a time.

Here is one of my favorite stretches to address many muscles at a time. A very good time saver!

This Stretches the Entire Back Line of the Body

This stretch is powerful because it stretches so many muscles at the same time. Notice that the calf muscles are also getting a stretch from the feet hanging off a pillow. You can use pillows, books, or a rolled up towel to make this work. Think about taking up this pose and staying on stretch for some time as you also do something else (i.e. talking on the phone, watching your favorite show, podcast, etc).

Here is another stretch that addresses many muscles of the front of the body. The same rules apply. Hold this pose for several minutes as you do something else to pass the time.

This One Stretches the Entire Front Line of the Body

To make some serious gains using the old school stretch protocols, these should be held for 5-10 minutes at a time or even longer. This should take care of some of the tightness. When I work with clients I rarely use static stretching to enhance flexibility. Instead I tend to use more complex strategies and movement patterns to restore muscular length. However, some good old stretching is a great place to start.

Strength Training for Varicose Veins:

As discussed in my last article, muscles are supposed to act as a pump to circulate blood. In order to optimize this function people need to strengthen their legs and move with their leg muscles (instead of using ligaments, stiff fascia, or joints). Most people need to start with some kind of core training along with glute training/ reeducation.

It may be odd to contemplate the following. Two people can move in about the same way but they might use completely different muscles or body structures to move. One person could be using the “right” muscles while another person is using their joints and ligaments. How do you know which group you fall into? One good indicator that you are using the “wrong” tissues is that walking, moving, and exercising hurts your joints. What should movement feel like? Movement should feel easy, light, and energizing. Your muscles should get worked and tired instead of your joints getting painful and inflamed.

Where to start? If you are dealing with aches and pains it would be best to work with a skilled trainer/ coach. If you are an experienced exerciser start with the basics of lunges, squats, and swings (or perhaps dead lifts). The key to any exercise is good form and (this is key) to get the correct muscles to work when they are supposed to.

To summarize, the easiest way for anyone to start helping their legs work better (and therefore help their veins work better) is to reduce the pressure in their legs by stretching. Next up would be strength training using the correct muscles with good form. These two foundational pieces of restorative exercise should produce better legs, happier veins, and will lay the foundation for the most important part of the equation which I will cover next time.

Want some help with your mechanics and health?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Varicose Veins: How They Form

Here is a picture of some varicose veins that have formed.

Client Question: I developed varicose veins in my 30s and they have gotten worse in my 40s and 50s. Why did they develop and what caused them to get worse?

Answer: Varicose veins develop because of the misuse or lack of use of the legs. (BTW= most problems in the body develop because of lack of use or misuse of the body). Let me explain. In order to survive from one moment to the next the body needs to pump blood through the body. What organs and systems pump blood through the body? The most well known is the heart. However, did you know that the heart is not a strong enough pump to get the blood to the toes and back again? The heart needs help! The secondary system that keeps blood pumping is contracting skeletal muscles. (Some have recently made a good case that the skeletal muscles are supposed to be the primary pump of the body!) Third in line is the venous system. The veins have a series of valves that open and close that push blood through. Valves and pressure allow blood to win over gravity to circulate through the body.

Why do varicose veins develop? They are actually a needed adaptation of the body due to a lack of skeletal muscle contractions and too much pressure. What causes “lack of skeletal muscle contraction”? A sedentary life style. No movement = no muscular contractions. What causes “too much pressure”? Tight muscles cause too much pressure.

Therefore, if a person does not move enough and/ or they have tight muscles they will likely develop varicose veins. In addition, (and this is a deeper subject matter) if a person moves around in life using their fascial and muscular tightness or tight ligaments they will have a diminished muscular pump action when they do move and exercise. This situation can also cause varicose veins. Did you know that people can move around using more joints and ligaments than muscles? Gait experts describe this type of walking pattern as “controlled falling”. The most visible form of this might be seen in an elderly person that shuffles side to side or forward to move around. Proper walking requires activation of the posterior (back side) muscles to propel the body forward. This is a fascinating story but it will have to wait for another day.

As to why varicose veins get worse over time, look at this simple equation:

Sedentary Life Style + Tight Muscles + Poor Movement Patterns + Number of Birthdays

Picture from wiki commons; author jmarchn

Question: I heard that varicose veins are genetically inherited. Is that true?

Answer: Genetics are complicated. The short answer is NO, people are not born destined to get varicose veins. However, the longer answer might be yes. If a person inherits tight muscles, poor movement patterns (which can be adopted by observation of parents), a sedentary lifestyle, and poor nutrition they will likely manifest the same or similar diseases as their parents. Please note that children often inherit non-genetic behavior and patterns from their parents. The two biggest factors that contribute to varicose veins that are genetically passed down would probably be muscle and ligament stiffness as well as vein cell wall durability.

Question: Is it true that surgery is the only way to treat varicose veins?

Answer: Not at all. Effort placed in lifestyle modification is the best way to “fix” varicose veins. I will concede that SEVERE varicose veins probably require surgery. However, if anyone undergoes surgery to remove their varicose veins they will likely return if a person’s lifestyle is not modified. Isn’t that always the case? Surgery does not magically change the root cause of varicose veins (which might be much more biomechanical than people may think).

After reading this blog, I hope that the biomechanical causes of varicose veins has been highlighted. Look for a blog soon about how to “repair” or “fix” varicose veins soon.

Want some help with your mechanics and health?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Knee Rehab with the KneeHab XP

I first got the Kneehab XP 3 years ago. It was not a cure for my knee problems, but it brought some of my muscles back to life.

This is a video about how to prep the body for electrical stimulation and my experience with a round of therapy on the KneeHab XP. The video will explain…..

Want some help with non responsive muscles or chronic pain?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Sprouts 101 and Brain Health

I have been sprouting seeds for myself and my family for about two years now. After I learned of the fantastic health benefits of broccoli sprouts from Dr. Rhonda Patrick I was motivated to add sprouts of all sorts to our menu.

For anyone up for a deep dive on the research enjoy this video:

https://www.foundmyfitness.com/episodes/sulforaphane

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Below is a video that captures the process of how I have been sprouting seeds for years. If you are interested in getting started all you need is some wide mouth mason jars, sprouting lids, and sprouts.

Want to buy the lids online? Type in “ stainless steel sprouting lids “ into a search engine. Several options should come up.

The best place to buy sprouts locally is Daysprings Natural Grocers. You can always try to look online as well.

Want some help with your menu and your body?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

All About Online Training

Almost everyone is now stuck at home due to the virus pandemic. From what I hear from clients and from the broader fitness community, many people are also getting stuck in some sedentary habits to pass the time. This is understandable, but our bodies and immune systems will start paying a price if we all don’t start moving and exercising.

Are you ready to get moving again? First, I strongly encourage people to walk in their neighborhoods (or even in their houses). Walking is foundational for mental, hormonal, and physical health. The next level of taking care of the body is intentional well balanced exercise. This is what I am proving for people online during this season of staying at home.

Here is my virtual set up. With my big screen TV, I can easily see clients, coach them, correct form, and conduct a well balanced workout.

Here is an example of a small group that I am training. I am still training solo sessions, small groups, and large groups.

Here is a shot of what my clients see when they train with me online. I have a variety of equipment to match whatever my clients have. Some of my clients have no equipment at all, while others have a good set up of dumbbells, bands, and other equipment.

Is online training worth doing? Absolutely yes! I realize that training online is not the same as in person training at the studio. However, during my first week I have been happy with the quality of workouts I have conducted. More importantly, all my clients have been surprised by the intensity and quality of the workouts. They report that sessions are much better than random online workout videos and home routines. I am also able to correct people’s form and modify training based on fitness level and needs.

Do you want to avoid atrophy of the body and mind? Want to make this a season of weight loss instead of weight gain? Give online training a shot and see what you think. Everyone who has shows up for the next session.

Online sessions are available by appointment. I also have a large group schedule which I can provide upon request.  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Powerful Posture

Pic from cindy.ocliw.com

Have you noticed that almost ALL modern humans have a bent over fin?

It is called bad posture. This includes rounded shoulders, a forward head, and a compressed spine.

If you have not noticed how most people have this abnormal posture, don’t feel bad. It is so prevalent that it is easy to miss because it is so common. Orcas in captivity probably don’t notice how they all have bent over fins because they almost always have bent over fins.

We look the same, so this must be how we are, right? What is abnormal becomes common. Soon we all forget what normal is supposed to be.

The biggest culprit to why humans have forward head posture and rounded shoulders is because we spend so many hours using technology and reading books in the same position…..and this position is usually a bad one.

Here is a video Avie (my daughter) and I created to inspire people to use different postures when they use their technology and read books. I hope you find it helpful and put it to use.

Are you ready to get your neck and shoulders in balance?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Clients VS the Sandbell

Are you ready to get your back in shape?  Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Beating DDD (Degenerative Disc Disease)

Here is a brief video of a client sharing his experience with going from having significant back pain every day to regaining his fitness.

The Story of TRT (Testosterone Replacement Therapy), Cancer, and Missed Health Gains

So much of who you are as a person is based on your hormone levels (both past levels and current levels). Hormone levels can literally affect the physical structure of your brain, immune system, bone density, and muscle mass. The current research on outcomes of hormone replacement therapy overwhelmingly tells a story of how optimal hormone levels produce better health outcomes for people. People age and feel better when their hormone levels are optimal for their body.

Hormones are so important I have decided to include them in one of my eight core areas for optimal health.

Receiving hormone replacement therapy is not a black and white outcome for everyone. Of course, some people should avoid it for specific reasons. In some circumstances, hormone replacement therapy might cause worse health outcomes. However, hormone replacement causing bad outcomes is the exception, not the rule.

I want to share a level headed discussion on the topic of testosterone replacement therapy from an expert in the field. He tells a story of how some misinformation about testosterone and cancer sent most doctors in the wrong direction in how they treated their ageing male patients.

Here is the podcast link:

https://www.ihmc.us/stemtalk/episode-103/

Great discussion. Good knowledge.

Are you ready to work on all aspects of your health? Contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.