Dr Jobe & Evaluate Your Trainer

Even though I do not know you I am passionate about improving your performance .  Although I  have not seen your shoulder training I believe your gym work can be improved with a little bit of knowledge from the father of sportsmedicine Dr Frank Jobe.

As a strength coach and physical therapist for pro athletes I  have had the good fortune to travel to hundreds of gyms thru out the world  and am dumbfounded and intrigued by shoulder training. Shoulder training is in dark ages much like sportsmedicine  before Dr Frank Jobe.

The late Dr. Jobe edited 7 books on the shoulder and  published over 100 articles ( including the best  exercise for you to perform) . Not only was Dr Jobe a brilliant academic he was also the LA Dodgers Team physician, consulted for the PGA, the Los Angeles Lakers and the Los Angeles Kings. Dr Jobe new a thing or two about how your shoulder functioned and when he spoke the pro athletes listened.

Gym goers do not  perform the Jobes  exercises for  rotator cuff strengthening and trainers seem to have no clue about his legacy. As you see in this video the Jobes exercises are painfully simple to learn, important for your shoulder and hopefully intuitively make sense. ( I actually learned them from reading an article in 2000 to cure my shoulder pain).).

Dr Jobe is viewed  as “one of the premier fathers of modern sports medicine and without him sports medicine care would still be in the dark ages” ( Dr James Andrews). While sportsmedicine has moved out of the dark ages,  shoulder training is still in the dark ages at your local gym.

The elephant in the room is now about  your gym training  ( do you train smart).

Although I do not know your trainer I know a dirty secret they don’t know the functional anatomy of your shoulder. Anatomy 101: of  all the muscles that control the shoulder there are only two that external rotate your shoulder  (teres minor and infraspinatus). These muscles are very important in balancing your shoulder and often become weakened.  Just look at the average internally rotated position of most peoples shoulders and  you might think that correcting or preventing this posture is important.

The answer you hit the gym. Gym 101; Bench press hits the pecs which internal rotate and so to balance you need to look at doing pulling exercise to pull your shoulder back. Well the problem is the primary pulling muscle, lattissimus dorsi  is a powerful internal rotator. So balancing push and pull is not enough. Working the external rotators seems like intelligent training and that became Dr Jobes theory three decades ago.

Intelligently you hire a trainer  presuming they will show you the right exercises to perform ?Did your trainer learn from the decades of work of Dr Jobe  and show you these rotator cuff exercises. If my intuition is right the answer is no and welcome to my world being pissed off about stupid trainers ( physios and doctors) . Trust me Jobes exercise are critical if you injure your shoulder and even more important if you believe prevention is the best medicine

Electromyographic  analysis performed at Jobe- Kerlan clinic shows these exercise to hit the external rotators the muscle that protect your glenohumeral joint more then any other exercises. Dr Frank Jobe who pioneered shoulder reconstructive surgery knew that rehabbing these muscles was critical for his athletes at the Dodgers, Lakers and Kinds. Now all this knowledge is out there on the internet and it seems wise that your trainer starts pumping his biceps reading some book or working his fingers out more on the google search ( or just send him this link),

At the end of the day is it is all good and you can just add these four exercises to your program.

Then you can enjoy watching the other troglodytes at the gym with their guru trainers. Applied knowledge is power. Thank your Dr Frank Jobe.

Frank Jobe baseball

You Improved Truth # 5

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)

You Improved Truth #4

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.

you improved AI png

You Improved. Truth # 3

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)..

You Improved . Truth 2

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. Look at these exercises from my book written in 1999, Now read what Dr Frank Jobe the world leading authority said about these exercise. Why are you not performing them. They are not that hard). Now I can show examples like this in nutrition stretchint and so on.

Unfortunately the current system of training has debased the importance of exercise medicine. You can become a trainer by passing an online cours in about 1 hour and if you have the right body will be a guru.

This irks me as I believe you should be using these exercises to prevent injury 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. Less time looking at themselves in the gym and more time at the library.  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.

YOu and Improved Truth1.

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.

4 Minute Mile Believe you can.

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

A Placebo surgery Could Cure Your Aching Knee

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.

SAD news. Standard American Diet

As a result of poor food choices, one in two Americans has become 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

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.