Exercise is medicine

For more than 25 years, I have witnessed that exercise is medicine. I have helped people disabled by a wide range of medical problems use exercise to reinvent their lives. I have motivated people from all walks of life to use exercise to look great and feel even better about themselves. I have helped professional athletes optimize be the best in the world thru prescribed exercise. When you have personally helped hundreds and hundreds of people recreate their lives with exercise, you want everybody to get the right prescription. Unfortunately, few people today are given their optimal exercise prescription Rx.

exercise is medicine

For example, in 1998, I asked thirty different experts (physical therapists, exercise physiologists,personal trainers) to write down the optimal week of exercise training. I received thirty totally different answers. A question we should ask ourselves is, “What is the best prescription?”.Brain

At the simplest level, the best exercise prescription needs to be a balance of stretching, resistance and cardiovascular exercise. However, if you look at the exercise programs many people are performing you will find they lack this balance. For example, in my study, experts that were men tended to neglect stretching while experts that were women tended to neglect resistance exercises.

Deeper analysis found that Therapists focused on prehab exercises while strength coaches concentrated on the big lifts (bench , squat and clean).  If physical therapist was good at pilates then Pilates was the answer, while if a trainer loved biking then biking was the answer. Who you saw was what you get. The truth is they were all right. The modern prescription needs to be mixed methods, where you combine the best element of each into an hybrid R

  • A warm up that is dynamic to increase flexibility
  • Prehabilation exercises to protect the weak links in your body such as your back, your shoulders, and your knees.
  • Mobility exercises to remove any blocks to your movement
  • Resistance and Power exercise to keep your motors alive,- this is what we lose as we age
  • Movement drills to enhance your functional movement
  • Aesthetic exercises to make sure you shape your body to enhance the way you look. X or V shapes
  • Conditioning drills to stimulate metabolic changes

 

you improved AI png

Assess Your Self in 1 minute

“Your body is the autobiography of your life”

You may not know the word selfie come from Land Down Under and while there are a lot of biomarker assessments you can make this is the most important marker of your health and fitness at this time. A simple photo ( less clothes the better)  reflects the shape of your body, the autobiography of your life.\

               “A picture will say 1000 words about your current mind and body”.

Now If  we examined that selfie in your birthday suit and I asked  you “Do you want to look great naked?”, what would you say?

Let me tell you a secret. Ninety-nine percent of people want to look great naked and wouldsay yes while the other 1% would lie.

Today I work with professional tennis players and they areoften more concerned with physique enhancement than performance enhancement. The wayyou look is not only important for your self-confidence, but also for enhancing the health of bothyour mind and body (in fact, I have found if the tennis player feels better about themselves, theyplay better).

Strong is beautiful

If more medical professionals tried to help their patients look great naked, there would be a lot less obesity, cancer, coronary artery disease and pain problems in this world. In 2000 it was estimated that 80% of the trillion dollars spent on health care could be eliminated with good preventative medicine.

disease

The medical profession should be motivating their patients to look great naked. That’s exactly right. I’m saying that if your doctor tried to help you look great naked you would be a much healthier person. Yes and if you are a doctor it’s time you took a good look in the mirror.

Fat doctor clean

“Fat people die young.”—Hippocrates, the father of modern day medicine

As a caring clinician, I have searched for 10 years to find the magic button to motivate my patients to be healthier. What is it that makes us decide to adopt healthier habits? Too often I have seen that even life-threatening diseases such as coronary heart disease, diabetes and cancer, do not motivate people to change their bad habits. At the same time most people—and I include myself in this group—who exercise or eat well, do so mostly to enhance their physique and feel better about themselves.

The by-product of thislook great naked’ thinking is that one is healthy. If we look great naked, not only do we feel better about ourselves, but our bodies are healthier because we altered our eating and exercising habits to make ourselves look great naked. And if our health is better, our quality of life is better.

93 years old

 

Looking great naked is the positive motivation that will work for many of us. So champ take that selfie and take honest hard look at that photo. I have found that if you take a good look , I mean look and see, you will connect with the truth of  how you have let your body go down the downward spiral. This is an as effective motivator as I have seen. If you not ready to change then please follow the  ” The Scared Thin” visualization video below. Beware it is painful but many people need to hit rock bottom before they change.

Healthy Mind, Healthy Body. Heal thy mind, heal thy body

 Brain

             The Minds Leads the Body

After working for 10 years in the medical field, I can say without a doubt that the use of the power of your mind is the most overlooked medicine available. We all have heard the saying “Heal thy mind and you will heal thy body”. But no one has ever shown you a system of Mind RX so you can heal thyself.

The right Mind Rx  will empower you with the ability to reinvent your future. The foundation of Mind Rx is a strong belief system. Like all champions in life, you must develop undying optimistic beliefs about yourself and your training program.

If you have unconditional belief in yourself, you will be compelled to follow the Rx in this site. If you truly believe in your RX, you will not give up on yourself. A strong belief system is the essential motivation to recreate your future each and every day. When you start truly believing you’ll start seeing results. To illustrate the power of belief let’s look at two real life stories.

Placebo surgeries

Welcome to the operating room of the Houston Rocket’s team surgeon, Dr Bruce Moseley. Dr Moseley is a maverick orthopedic surgeon who wanted to investigate whether belief could heal a condition as serious as arthritic knee pain. In a radical experiment Dr Moseley performed ‘placebo’ surgery on five patients. As part of this experiment, he entered the operating theater where a patient was unconscious and ready for knee surgery. He then opened an envelope to find out whether or not he would perform surgery on this particular patient.

Arthroscopic-Knee-Surgery

On five patients, Dr Moseley did not perform arthroscopic knee surgery, instead he created the illusion of surgery by purposely making small wounds to represent typical surgical incisions. With a clearly visible scar and painful knee, the patients were convinced they had had surgery, when in fact they hadn’t.

All five patients who had the placebo surgery reported their surgery was a success. All reported less pain and all reported they would recommend the surgery to a friend or family member.Here’s how Sylvester, one patient who had the placebo surgery, described his results:

“The surgery was two years ago and the knee has never bothered me since…it’s just like the

other knee now. I give a whole lot of credit to Dr Moseley. Whenever I see him on TV during a

basketball game I call the wife in and say, ‘Hey, there’s the doctor that fixed my knee’.”

Sylvester’s knee was healed by belief.

The four-minute mile

Roger-Bannister-4-Minute-Mile

For more than half a century athletes tried to break the four-minute mile without success. Medical experts, athletes and coaches all believed it was a physical impossibility. Scientific reasons were given and everyone nodded their head and agreed it couldn’t be done. But in 1957, a medical student named Roger Bannister, who had no coach, completed one of the greatest sporting events of the century, breaking the four-minute mile by half a second. This is what Roger later said:

“The human spirit is indomitable. No one can say you must not run faster than this or jump higher than that.”

More amazing feats followed that one. Athletes began to believe they could do what was said to be impossible. With the power of belief on their side, 11 athletes broke the four-minute mile in the following two years. The next year 300 athletes did the impossible. Both these studies clearly illustrate that positive beliefs about your future can create healing and performance miracles. There are over 90 clinical trials in medicine that show your belief system strongly influences the way your body responds to any medical intervention.

It is becoming obvious to the medical community that empowering beliefs set off powerful chemical, electrical and hormonal activity within your very own body. The simple way to make sure you are optimistic is to believe in yourself and your RX. In doing so you will create an internal environment within your very own body that will heal you from inside out. You need to exercise your belief system each day to make sure it is strong. This is critically important, for when the going gets tough many of us start doubting our beliefs. In studies of learned helplessness, they show after successive failures 90 percent of people give up while only 10 percent keep going. Interestingly, these studies show that the optimists keepgoing. Yes, optimists don’t let self doubt rot their belief system.

Healthy-Body-Healthy-Mind

         Early in my career as physiotherapist  I  found that those who were successful tended to think very differently to those who were not successful. Studying the successful, I discovered that they had consistent ways of thinking that could turn a medical crisis into a once in a lifetime opportunity. It came down to mindset.

People who were optimistic about the future (like athletes), no matter how bad the injury, would tend to get better, while people who were pessimistic about their future, no matter how minor the injury would not get better.

Amazingly, two patients with exactly the same injuries and treatments could have such different outcomes that the results were like night and day. It appeared that everything had to do with the state of their minds, their mindset. Wanting to know more I began to spend endless hours studying psychology. At the same time I ‘profiled’  my patients trying to make sense of this knowledge in the real world.

suffer

The most revealing evidence of the importance of the power of the mind came from working with high level athletes on their way up and contrasting their attitudes with the attitude of an injured worker on his/her way down (permanent disability).

pain is weakness

I learned the three most important lessons a clinician can learn from these patients. Athletes believed they would get better whereas injured workers didn’t believe they would get better. We must rx the mind to believe. A desire to return to sport motivated athletes to work hard whereas the desire to return to work didn’t motivate workers to get better (unless they loved work). We must Rx motivation. Athletes had the discipline never to miss an appointment whereas injured workers frequently missed appointments.

The Optimal Performance State

1. Believe  Rx(in yourself, the power of medicine)

2. Motivation Rx ( find what motivates you, condition your mind with rewards and punishments).

3. Discipline Rx (to stay focused on the answers).

Today 15 years later, the first thing I still do with all clients is make sure they are in the Optimal Performance State. The simple formula is Assess Rx Improve.

 First assessing your Belief (optimism test),  your Motivation (carrot and stick) and  your Discipline ( Dietica and Grit test) . Once we have assessed your big three we then can individualize your plan of care.

Next you must follow the mind Rx specific for you. For example if you have low Belief score you will taught techniques to Rx this..

Finally we must make sure we are improving.  Here we Reassess and decide whether we are rushing the process or it is just not working for us.

The amazing power of you

A New Vision for your Treatment

Truth 1 My Story.

I am a physical therapist by profession. By the age of 30, I was an expert in the treatment of low back pain. I had performed over 2000 consultations with people from all walks of life with back pain. My scientific articles on the management of back pain had been published and I had run professional seminars throughout the USA. Low back pain is the single most common complaint that a physical therapist will see and is the second most common complaint that a medical practitioner will see.

You may have suffered from some symptoms of back pain yourself. What you may not know is that in the medical community, treating low back pain is considered incredibly difficult and unrewarding.Low back pain is difficult to treat because there is no magic bullet to cure it. It is unrewarding because most clinicians convinced there is no cure, resort to symptomatic treatments.

Back Pain

Fortunately at very young age, after being recognized as an expert in the management of low back pain I became convinced that back pain was a medical emergency for life. You see, back pain is a warning from our very own bodies that we are not healthy. It is a warning that we are headed towards a life of pain and suffering.  If you heed these warning  it can become an opportunity to reinvent your life.

10 years later I feel the same way today about weight gain, metabolic disorders, type 2 diabetes, osteoarthritis and multitude of psychological disorders.  Most of us are still waiting to we get to -10  before we start Rx and then the goal of Rx is to get you to 0. If you are 3 or 5  or even a 9 you should start RX today with a goal of 10.

    Vision 1. Prevention is the best medicine. Rather then be part of the problem  be part of the solution and  slam the door in the doctors face . Embrace the simple philosophy of Chinese medicine 5000 years ago. The Chinese system rewarded the provider of the medicine when their patients were healthy (they were doing a good job) and penalized them when their patient were sick (whereby they were made to pay their paitients, because there were doing a bad job at keeping them healthy).

prevention

 My vision of RX today is to optimize your performance and prevent illness. Goal of RX is simply to move you towards a 10/10.

 Truth 2 . Trainers have great bodies and nice personalities but do not implement the latest Rx.  Each year for the past 10 years I have had the good fortune to travel with the best athletes in the world to over 15 different countries and  this allows me to  see trainers all over the world.

 Whether it is a gym in Australia, USA , Brazil, France, England, Hungary or China ,the most successful trainers usually have  superfit bodies and at best average Rxs. (Think I am wrong and you have a great trainer then go to 360 Ax and make three simple assessment of your current plan).

This irks me as I believe you deserve better even if you are not a professional athletes. Actually it pisses me off that trainers  do not find the right knowledge because it is all out there if you take the time to look.  Fortunately their mediocrocity drives me to get this  knowledge to you.

Melclean

 Vision of Rx 2. You should be  treated like a superstar athletes and receive the best treatments known to man.  My vision is you training like a pro athlete. You leaner, stronger and faster.

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Truth 3.  Knowledge is not power.  I know more fat doctors and physiotherapists  then you would care to know. The great news is we have learned more about exercise Rxs , nutrition Rxs and positive pyshology Rxs then ever before in history .We now know what RX s work and what Rxs don’t work.

The bad news is this  knowledge is very slow to trickle down to the general population and you are probably wasting time with some Rxs that simply do not work. The ugly news is the western world is in the worse shape they have ever been despite this medical know how. Fat people are all over the globe. Kinds in Australia now run the mile 90 seconds slower then they did in the 60″s.  We are performing worse. Knowing is not enough for optimal performance.

knowledge= power

Vision 3  Applied knowledge is power.   Pro athletes  demand  results and know scientific knowledge is simply the short cut to those methods that really have been proven to work. World records are broken all the time despite the experts  saying it is  impossible to go faster or further. My vision of Rx is you getting the right knowledge and applying it (10)..

Truth 4. The human mind is wired to be negative and conditioned by large corporations psychologists for instant gratification. We are what we repeatedly think and just look around at the state of the health in any Mc Donalds and you will see..

Waiting oustide Mcdonalds

Dr Seligman who leads the positive psychology movement points this negativity as evolutionary function for survival. Evolutionary we had to beware of lions eating us, and starvation from lack of food.  There was the need for conserving energy. Man walked  25000 steps a day and gathered or ran after his food.  Assessing the worst case scenario constantly allowed humans to survive. Evolutionarily times were tough and for survival we  look for the easiest solutions for food to and ways to conserve energy. It was the only way to survive and it became our wiring.

Times have changed and we have an abundance of energy dense food and energy saving devices at our disposable.   Corporation want to sell these products to us. The  slick marketeers know how to use knowledge about our minds to sell us their products. They market our desired to be instantly gratified and make us lose focus on long term truths.  Marketeers use our wiring to sell more of their products, energy dense foods full of sugar, fat, salt and other chemicals. They use our wiring to offer us stupid exercise programs that don’t work.  The worse thing is we are under their psychological influence even though we don’t know it..

Evolution of Ape-Modern Man

Vision 4. “He who conquers their own mind is the mightiest of warriors.” We must train the mind to be positive and focus on the basics. We must seamlessly integrate positive psychology Rx into exercise Rx and nutrition Rx. We must dispute our negative beliefs and learn to constantly focus on WHAT Went well today.We must reward ourselves for eating well and exercising.   We must quiet the mind from the nosie of the large corporation advertiisements and selectively focus on the basics of Exercise Rx and Nutrition RX. We must become more resilient to the challenges of life. Our mind is a muscle and we can make it stronger with the right Mind RX.  The Vision of Rx is to mentally toughen you.

Brain

Truth 5.  It’s not your genetics.  Too many of us have a fixed mindset that limits our potential in life.  Nobody is designed to be fat or  evolutionally we would  have been eaten by the lions. You actually can perform a lot better in life. There is a better you.

A global ‘sissyfication’ process is taking place and you are either part of the problem of part of solution. Be part of the solution stop making excuses. Start training harder and smarter just like athletes do. Find your greatness.

Greatness

Vision 5. There is an Aussie Battler inside us all.  Many great things have come from the Land Down Under, but none will help you more over your lifespan than the mindset of The Aussie Battler. The Aussie Battler mindset  is simple—never give up fighting for what you believe in. An Aussie Battler is one who has the discipline, the persistence, and the determination to keep going when others would have stopped. The Aussie battler gets knocked down 6 and gets up 7 times. In Oz we reward these guy with accolades regardless of their result.

Standford reasearcher Dr Carol Dweck has shown this never give up Mindset to be incredibly important for optimizing our performance . Thru her work teaching kids we know to reward people for effort, learning from mistake and perseverance. The vision of RX is teaching you the mindset of any Aussie battler (growth mindset)

growthmindset

              Now with better Rx you will perform better. A wonderful example of  what happens to someone if you Rx them like they deserve to be  is illustrated by the Pygmallion Study. This study, showed that although IQ is thought to be genetically determined, you improve a child’s IQ by a simple intervention. In this famous study, teachers were told that certain children (randomly decided) were intellectually gifted. After one year they found that these children’s IQ significantly improved even though many of them in fact were not ‘gifted’.

pygmalion_

Why did they improve because their teachers started treating them like they deserved better and a self fulfilling prophecy was created. After 25 years of watching medical consultations  and personal training sessions I know you deserve better. You deserve to be treated better. Your  your life performance matters and I care about this more then you know.

My vision is a new wholistic system seamlessly integrating medical knowledge to optimize your performance,

  1. Mind AX- Rx– breakthroughs in positive psychology to unlock belief, motivation and discipline
  2. Exercise Ax- Rx– we have learned more in last 10 years then the previous hundred years
  3. Nutrition Ax- rx– we know a return to basics is essential for diet.

Mind Exercise Nutrition

Assess, RX, Improve

1. Assess  First you can only improve what we measure-  So we need to  evalauate your point A and then form some goals for point B. To evaluate YOU there are a lot of biomarkers we can use, however to begin we will measure the most powerful measure of your bodies performance. A Selfie. ( there are over 50 more assessment we will go thru later to help you)

2. RX  .  I feel patients learn a lot better by doing rather then being weighed down by theoretical lectures. To get you into the process we have a simple 7 day Answer where we combine a lot of  Mind , Body and Nutritional Ax’s and Rxs .

3.Improve.   The goal is for the Re Assessment  isto show Improvement, hence the Assess-Rx- Improve becomes our heading.  Improve  in 7 days. After 7 days I want you to Re Ax your Photo and or weight.. You will an Improved Picture and lost fat.

Cheers and Good on You Mate

 1. Reference List

Standard American Diet ( SAD)

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let food be your med

As a result of poor food choices, one in two Americans becomes dangerously overweight. Our kids are more likely to be fat than ever before. Obesity rate has tripled in adolescents. Alarmingly 60% of these adolescents already have high blood pressure, elevated cholesterol ( warning sign of heart disease)  and high insulin levels (warning sign of diabetes) .These horrific statistic shows that we need to defend our very own bodyfrom unhealthy eating habits.

super_size_me

The simple way to protect ourselves is to learn about the food we are eating. To help you learn about food we are going to go back to the basics of human nutrition. Foods basically are made up of three macronutrients—carbohydrates, fats and proteins. It’s critically important you learn what are the good and what are the bad macronutrients within each of the three basic food types.

Three rules for being lean and healthy:

1. Eat good carbs, avoid bad carbs.

2. Eat good fats, avoid bad fats.

3. Eat good protein, avoid bad protein.

Although there is a lot of confusion in the fat loss industry, we now know that a balanced diet following these three rules is the surest way to gaining health and losing fat. At the end of this section you will know how to balance your diet with good carbs, good fats and good proteins. It  eally can be that simple.

Our lives are not in the lap of the Gods, but in the lap of our cooks.”- Lin Yutang

McDonalds Before and After

How can it be possible that we know more about healthy food than ever before, yet our hospitals are filled with more overweight people suffering from diet-related diseases such as type 2 diabetes than ever before? How can it be possible that more clinical studies are done on nutrition , yet physicians prescribe medications not diets . How is it possible that many medical schools on average have a total 23.9 hours of nutritional education in four years..

The answers are quite simple. Modern medicine has strayed away from teaching that prevention is the best cure. We’re simply not trying to proactively help our patients, even when they’re sick in the hospital. The modern medical system has debased the fundamental importance of nutrition in modern day living. Medicine is more concerned about pharmacology.

Unfortunately, your food choices aremore strongly influenced by large profit-seeking food manufacturers who care little about your

health than caring medical professionals.Like many people, you may think that you are not influenced by the food manufacturers. But

to a large degree, we are all under their influence. To prove this point, let’s take a deeper lookat this issue by considering the marketing of food known to cause pathology, versus food known to prevent pathology. In real world terms did you drink a soda yesterday or was your focus on eating fruit and vegetables..

Here are the annual advertising budgets of a few of the big food companies: McDonalds—$1billion, Coca-Cola—$770 million, General Mill—$598 million. Here is the annual advertisingbudget of the 5-a-day program—$1 million. Never heard of the National Cancer Institute’s 5-adayprogram? It’s based on the fact that a multitude of studies have shown that five servings eachof fruits and vegetables a day is life saving nutrition that can defend your body against a long listof diseases. McDonalds spends more every 12 hours on advertising their fat-laden hamburgersand fries, than the National Cancer Institute spends in a year advertising disease-fighting good

nutrition.Health Industry

It’s not surprising that 70 per cent of Americans have a diet that is nutritionally inadequate.Obviously, the practice of medicine is out of balance. We need a plan of care that rewards medical practitioners for promotingwellness and caring about healthy nutrition. The solution to the nutritional problems of today is to revisit what Hippocrates, the founder of modern medicine, stated over 2000 years ago:

Let your food be medicine and medicine be your food.”

This philosophy has stood the test of time and intuitively makes so much sense. We should combine all the medical knowledge we have gained about foods over the last 2000 years to create the omnipotent diet. There are so many fantastic facts we now know about nutrition weshould begin to be excited about putting this knowledge into practice. We should all be compelled to learn how to make our food be our medicine not only for our body but also for our mind. It’s time to realize we can optimize not only the way we look, but also the way we feel by changing the way we eat. All you have to do is challenge yourself to follow

 

Carb Rx

Fat rx