When Was the Last Time You Honestly Evaluated Your Health?

“I want to be healthy.”  “I want to be fit.”  “I want to be toned.”  “I want to have energy.” 

All of these are great ideals, but what do they mean?  These statements represent the most common reasons why my clients hire me.  The problem is they are too vague and therefore hard to accomplish.  Your version of being healthy is likely different from my version of healthy.  Depending on your age, being fit can also have different meanings.

  • Have you ever gotten specific about what your health goals really mean to you? 
  • What does being fit allow you to do that isn’t happening now? 
  • What really is fit compared to your current condition?

As a Corrective Exercise Specialist and personal trainer, I assess a client’s movement patterns to determine what muscle groups are tight and weak.  That assessment is objective to determine which areas of the body to stretch and strengthen as a baseline.  What it does not tell me is why are you coming to see me in the first place.  An in-depth conversation about your daily habits at work and home is extremely important to find out why you move in the manner you do.  The most vital aspect to our conversation is determining why you are standing in front of me in the first place.

Squat assessment

Stripping down the layers of a client’s reasons for wanting to invest their time and money in my services goes beyond doing squats and elevating their heart rate.  Embarking on a journey to change a person’s health is an emotional one.  Of the two reasons why people change, inspiration or desperation, desperation is the cause 95% of the time.  Getting a person to divulge this information is crucial to setting expectations, program adherence, and building a long-term relationship for success.  A person’s health history is fraught with disappointments, pain, failures, and embarrassing experiences.  You didn’t wake up this morning in your current condition, it happened over months and years.

I have been in the fitness industry since 2008 and have helped clients achieve a variety of goals.  All have their own stories that mean a lot to that person.  Goals and the why often change as we dig deeper into what truly is important to changing their lives.  What starts as “I want to be fit,” morphs into “I want to compete in a triathlon.”  “I want to have energy,” becomes “I want to play on the ground with my granddaughter and not have problems getting up after five minutes.” “I want to be healthy,” truly is “I am tired of being in pain and not playing tennis to the level I know I can.”

Bonnie Stegen, university professor

Get personal with yourself about your current situation.  Maybe you haven’t admitted to yourself or significant other that you’re embarrassed for not properly rehabbing a past injury, and now your whole body hurts each time you walk up the stairs.   The cumulative injury cycle has caught up with you over the past three years.  It is easy to say, “I want to be more fit,” not “my twisted ankle still hurts, and I have pain in my hips each time I pick up a case of water at the store.” 

Billy Maisano, investment advisor

So, what is it?  What do you really want to change about your health?  Maybe you are tired of being on blood pressure and cholesterol medications at the age of 42.  You know your balance is terrible and a fall will break more than a hip at the age of 62.  Your back hurts and you’re 40 pounds overweight at 52.  You really want to do adventure vacations and can’t walk more than a block without needing to rest for 10 minutes.  You’re turning 35 and feel 55 because you partied the last 15 years and suddenly have an unexpected child on the way.  All these reasons are valid and can be helped with a specialist like me.

My book

I’m giving you an opportunity for a free consultation, regardless of what your true health outcomes are.  It’s free and confidential.  Nobody is currently winning in your situation, so you have everything to gain and nothing to lose.  Let me help you get an idea on the process needed to change your life and make the most out of where you want to go and what you want to be.  No judgement, I promise, only realistic answers to the questions you have been afraid to ask.  Email me, Matt Peale, at athleteinthegameoflife@gmail.com.  Put “Healthy” in the subject line so I know you read my blog.  We will schedule a Zoom or phone call conversation to ease your mind and give you some facts to work with.  I guarantee you will feel better with the knowledge you receive after a 15-minute conversation.

If You Know, or Are a Man Over 40, Read This Blog! Tips to Help Celebrate National Men’s Health Month

Muscularly Enlarged Neanderthals aka Men.  Well, maybe that is not what men stands for, but it’s damn sure close!

Photo by Gratisography on Pexels.com

We are testosterone based which makes us hairy, more muscular than females, and often times hard-headed when you try to reason with us.  As teens, we are true assholes that know everything and are indestructible.  In our twenties, the brain finally forms fully, and we begin to calm down with life’s responsibilities.  I’d say Neanderthal characteristics are still in effect during this time because the sense of immortality still lingers until we hit 30.

Into our 30’s men learn what being a father and husband means.  Our friendship circle changes from only college and high school friends to couples’ outings if we’re married and hanging out with coworkers.  We go to bed earlier, wake up earlier on purpose!  Hangovers hurt more and something happens with our waistlines and hairlines, one gets bigger and the other smaller in the wrong directions.  Domestic stresses of home ownership, honey do lists, and shuttling kids around to dances and sports.

I can only speak of what I know, and that knowledge stops in the 40’s decade.  Sedentary life begins to take affect from a lack of exercise the previous 10-12 years.  Extra weight stays on and doesn’t come off through half-hearted attempts at dieting or doing some fad exercise program for a week.  Our testosterone levels begin to dip, and we don’t feel as strong anymore.  It takes us a few minutes to warm-up and aches and pains linger past where we think they should.  College expenses are for real and maybe a Brady Bunch family happens after divorce and a second shot at marriage.

Photo by Andrea Piacquadio on Pexels.com

The constant through all of this is the accumulation of poor health habits that lead to serious health risk factors into our 50’s and beyond.  June is National Men’s Health Month and when we have Father’s Day to celebrate one of our major achievements of raising offspring.  One of the best features of the human body is its resiliency.  Regardless of how bad you treated it in the past, there is opportunity to completely change the future.  No, you can’t naturally grow back your hair without weaves and potions.  You also can’t recover quickly from a hard night of drinking anymore.  What you can do is make small daily changes that add up to major positive outcomes in 90 days or less.

Look at your father and his health, what kind of picture is he?  Remember, the beer can doesn’t fall far from the trailer, so if you do not want to follow in those footsteps, the time is now to make those edits.  Here’s how:

  • Cut down the alcohol to weekends only and find more ways to drink water daily
  • Meal prep for taking lunch into work and better choices at dinner (also saves $$$)
  • Get 150 minutes per week of moderate-to-vigorous exercise (21 minutes per day)
My client Neal Hightower and I

Life is a process, and the results of these actions will not all become apparent until a few months down the road.  Changing a habit, good or bad, takes 60-65 days, so this will be a challenge with ups and downs.  Nowhere did I mention bench press 300 lbs, run 10 miles a day, or eat only tofu.  Stop making up bullshit excuses like these.  Any man can adapt to these changes over time and turn their lives around.  Your LIFE DEPENDS ON IT AS WELL AS THOSE WHO RELY UPON YOU.

If you need help, I am here for you.  Go to my website and look at my online course to help you overcome chronic pain.  Order my book and get expert insight into your health.  Listen to my interviews from around the country.  Get my free video series and report about back pain.  Let me be your guide to a healthy and active lifestyle.  You only live this life once, invest in yourself and you are guaranteed a 100% ROI!

Do You Know the Biggest Muscle on Your Body & How to Engage It?

What is the biggest muscle on your body?

  1. Pectoral muscle (chest)
  2. Gluteus maximus (butt)
  3. Latissimus Dorsi (back)

I’ll answer that question shortly in this blog post.  Giving it away now defeats the purpose of reading and building anticipation! 

Let’s look at the function of each muscle and see if you can figure it out.  The pectoral muscle is used to extend your arms horizontally in a pushing motion.  The latissimus dorsi is used to lower your arms from an overhead position and helps to bring them back from a fully extended horizontal position also.  The gluteus maximus is used for hip extension.  If you workout regularly, hopefully you are using all of the muscles equally throughout your weekly routine.  If you don’t workout at all, lack of use is a direct cause of pain and weakness.  Any clue yet to the answer?

If you guessed B. Gluteus maximus, you won!  And no, J-Lo is not the only person to enjoy this biological feature.  Every person needs to have strong glutes for lifting objects with their legs, not their low backs.  Incorporating the biggest muscle on your body for squats, deadlifts, and lunges is paramount for power and strength.  Surprisingly enough, doing squats, deadlifts, and lunges does not specifically work your glutes unless you have learned to activate them.  Even the most active gym goers out there typically sit all day at their jobs, much less those that abhor any type of exercise.

Yes, your glutes are needed for many activities besides sitting on them for 8-10 hours a day.  If you like landscaping and gardening around your house, you need them to lift bags of mulch, flats of flowers, and pavers for a new walkway.  Similarly, if you enjoy remodeling and redecorating houses, you need your glutes to pick up heavy furniture and boxes.  Your glutes are responsible for helping you maintain good posture and be able to get up out of a chair without using your hands.  None of these activities are done in a gym or for anything athletic, these are activities of daily living that require the biggest muscle on your body to be functional.

From a biomechanical standpoint, your glutes are the primary mover for hip extension.  Hip extension is involved in standing up, walking, running, and proper posture.  When your glutes are weak from sitting, the muscles in your quadriceps and low back take on their role, leading to low back and knee pain.  Again, none of these motions are specifically for sports or in the gym.  Here are three exercises you can do to strengthen your glutes, and they can be done by men and women!

Bird Dog
  1. Bird dog – get on your hands and knees with a straight back.  Extend the opposite arm and leg simultaneously.  Keeping your fully extended and raise your leg as high as you can using your glutes to lift it.  Do not rotate or tilt your body to compensate.  Repeat for the opposite side.
  2. Romanian Deadlift/Straight leg deadlift – start with no weight or light weight depending on your experience.  With your feet shoulder width apart and knees slightly flexed, hinge at the hip and push your hips back.  Keeping your back straight and head aligned with your spine, lower your torso down to parallel to the ground.  Your weight is on your heels and toes may raise slightly.  Feel the stretch in your hamstrings as you go down.  Focus on using your hamstrings and glutes to contract as you raise back up to the starting position.
  3. Glute bridge – lay on your back with your feet flat on the floor close to your butt.  Push through your feet and raise your hips as high as you can, then lower them down slowly.  Your arms are relaxed next to your torso with palms up.  You can do this with both legs or one leg at a time for added difficulty.  You will feel a stretch in your quadriceps and hip flexors and your hamstrings working.
Glute bridge
Romanian deadlift with dumbbells

Regardless of your athletic ability and workout experience, including these moves will help you activate your glutes for all of life’s activities.  Low back injuries are reduced, proper postural alignment can be achieved, and increased enjoyment of the activities you like most are all possible when you practice these basic movements.  If you are wondering do I include these movements into my normal routine, the answer is a resounding yes!  I practice what I preach.

For an all-inclusive workout, learn about my course Overcoming Chronic Pain Through Stretching & Strengthening.  I guarantee it will work for you or your money back.  You can also order my book and read about why your having pain.  Pain is not normal, and you do not have to live with it.  Go to my website, mattpeale.com, and find free videos and a report that can change your life today!

Coffee or Exercise for More Productivity at Work?

An important meeting is 30 minutes that needs your utmost attention and participation.  Your boss is expecting you to fill in vital details that can close a huge sale.  The problem is you’ve been sitting and staring at spreadsheets for the past hour and about to fall asleep.  What is the best course of action?

  • Drink 2-3 cups of coffee to wake up
  • Do nothing
  • Walk up and down the stairs in the emergency exit for 10 minutes, 15 minutes before the meeting
Photo by energepic.com on Pexels.com

Typical thoughts would be the first choice.  Some may try to push through and step into the room like a superhero and nail the presentation.  Science and the 2018 Physical Activity Guidelines Report by the CDC states the last option is best. 

I know what you’re thinking, “how can walking up and down the stairs for 10 minutes do anything but get me sweaty and out of sorts?”  Let me calm you fears, my friends, with some facts not fake news.  These are some of the findings in the CDC’s report from 2018.

  • A single bout of moderate-to-vigorous physical activity will reduce blood pressure, improve insulin sensitivity, improve sleep, reduce anxiety symptoms, and improve cognition on the day that it is performed.
  • Strong evidence demonstrates that acute bouts of moderate-to-vigorous physical activity have a transient benefit for cognition, including attention, memory, crystalized intelligence, processing speed, and executive control during the post-recovery period following a bout of exercise.
  • The largest positive effects are observed from 11 to 20 minutes after the bout of activity.

Granted, the CDC is under fire for their confusion on pandemic guidelines.  These came out two years before the word coronavirus was trendy.  Also, they spent 10 years researching and updating their original report from 2008 to deliver these guidelines, not 10 days as it seems now. 

You can apply these principles to any complex task you have at work.  They also apply equally well for your children before taking tests.  Maybe schools should read this evidence, but that’s another story for another day.  Of course, you know the physical benefits a few added steps can do for your heart, lungs, and weight loss. 

Photo by cottonbro on Pexels.com

The key phrasing in all of this is moderate-to-vigorous.  That means your breathing is a little labored, yet you can still hold a conversation.  It is not a leisurely stroll around the parking lot or to the break room for another donut.  Some exertion is required, also does not require playing a 90-minute soccer game.  Using that as your template, there are many activities you can do that you enjoy achieving moderate-to-vigorous.  Point is, do it!

An even better part of these findings is they occur naturally.  You do not have to make crystallized intelligence and processing happen, they do automatically in the brain just from elevating your heart rate to moderate-to-vigorous.  How awesome is the human body?!  All of these are organic byproducts of moving around a little more with slightly higher intensity.  No purchase necessary and no negative side effects. 

If you do not experience what a 10-year study says, I will send you a $10 gift card to the coffee store of your choice!  Email me at athleteinthegameoflife@gmail.com and give me your details why the evidence did not work for you.  If you need more suggestions, email me also.  My aim is to help you perform better in your career.

Staying Grounded: How to Keep Your Feet & Ankles Healthy and Reduce Risk of Injuries

Do you have happy feet and ankles?  Yes, it may be an odd question and hard to define just what happy feet and ankles are.  For the purposes of this blog, happy feet do not refer to the animated movie or how you feel after getting a pedicure.  People that are unhappy with their feet and ankles are easy to pick out in a crowd.  They can’t stand very long, have possible issues walking or running, are prone to injuries, and may have swelling or inflammation regularly. 

Foot and ankle problems are not race, gender, sexual preference, age, or religious affiliation biased.  Many problems with your feet and ankles could be alleviated, or at least made less severe, by treating the muscles around your ankle joints a lot better.  Your knees could thank you also for being nicer to your feet and ankles.  Even your hips and low back benefit from heathy feet and ankles. 

Photo by Kindel Media on Pexels.com

April is National Foot Health Awareness Month by the American Podiatric Medical Association.  Most people take the health of their feet and ankles for granted, or that pain will stay with them forever.  This blog is to educate you to change your thinking on both.  Your feet and ankles are the foundation of balance and stability for the body when standing.  The major muscles around the ankle joint are the soleus and gastrocnemius, which compose the calf, and the anterior and posterior tibialis, which are on the shin.  The calf muscle points the toes down and the shin muscles point the toes up.  It’s vital to keep them in balance to avoid injuries and dysfunction all the way up to your lower back.

Typically, most people have overly tight calf muscles and overly weak shin muscles.  The calf muscles are one of the easiest muscles to stretch on the body.  The first stretch is very simple:  stand in a staggered stance with your feet facing forward, the back heel on the ground, front leg slightly flexed, back leg straight, and lean forward slightly.  Do not bounce, ease into the stretch and hold for 20 seconds then switch feet.  The second stretch is to put your heel on the ground in front of wall and point your toe up high as you can, like your foot is on the gas pedal.  Lean forward into the stretch keeping your toes pointed up, do not bounce, and keep the leg straight.  Hold each foot for around 20 seconds.

Calf stretch with toe up
Staggered stance calf stretch

Strengthening the shin muscles is also simple and can be integrated into your normal lifting program or done at home for overall health.  Walk like you have swim fins on, exaggerating your toes pointing up with each step as your heel strikes the ground.  Walk 30 total steps for 1-2 sets.  Another simple, not always easy, exercise to do is practice standing on one foot for 15-20 seconds.  If your balance is bad, stand close to a wall or stable object you can hold if you lose your balance.  Balance is a function of proprioception, how your body reacts to various stimuli in space.  It is a use it or lose it skill and can be regained through consistent practice. 

Keeping proper length-tension relationships with the muscles around your ankles can go a long way towards preventing Achilles’ tendon injuries, ACL injuries, low back pain, and shin splints.  While this list is not inclusive of all feet and ankle injuries, nor is it a fail proof method to avoiding all feet and ankle injuries, keeping the mobility, flexibility, and strength of this important joint is crucial for Activities of Daily Living (ADL).  If you’re a runner or weekend sports warrior, healthy feet and ankles are mandatory for providing the enjoyment you get from participating in such activities. 

Strengthening the anterior tibialis

For people with structural issues in their feet and ankles, please see a medical specialist who can help with your specific problems.  Wearing proper footwear for your activities that is in good condition is also important for avoiding injuries.  Ladies, high heels look great, but they are not your friend for keeping the ankles happy.  Also, performing squats elevating your heels also increases your chances for injuries by shortening your calf muscles and restricting range of motion.  Do NOT believe magazines and websites that tell you this position is great for your glutes.

To help you with ankle joint health, I have written an online course just for you called Overcoming Chronic Pain Through Stretching & Strengthening.  It provides pictures and videos for stretches and exercises that can help everything I mentioned in this blog.  I also guarantee or your money back after completing the course, if you do not see the results you desire.  Trust me, this can be life changing now and for years to come.  Check it out and also my website for more details and how to sign up today!

3 Moves Guaranteed to Reduce Low Back Pain

The presence of low back pain is significant in U.S. society with up to 35% of individuals experiencing reduced activity due to chronic back conditions and approximately 7% of that number with back issues that persist for 6 months or more (U. S. Department of Health and Human Services, 2019).  Whatever you do to reduce this pain never seems to work right.  You take ibuprofen, try to stretch in some way, even stand once-in-awhile to take the pressure off.  All to no avail and the vicious cycle continues.  I promise you are not alone in this struggle!

Let’s face it, your job description is not changing to give you more freedom away from that laptop, phone, and tablet.  So you have to do something different for pain relief than before or it is the definition if insanity.  Only because you haven’t studied like I have, do you understand which muscles to strengthen and which ones to stretch.  Luckily for you I took the guesswork out and created a self-paced course you can follow online.  It is simple to follow, easy to understand, and guaranteed or your money back after completing it, if you do not get the results you desire.  The course is Overcoming Chronic Pain Through Stretching & Strengthening.  Click on over to it and take a look.

Today, I’m sharing a little secret from it and giving three movements you can do from home to help alleviate that nasty low back pain! 

Erector Spinae Stretch
  • Prone floor cobra – lay face down on the floor, your arms are at your sides with palms down.  Slowly raise your chest off the floor, squeezing your glutes and shoulder blades together.  Keep your face looking down and head aligned with your spine.  Hold for a count at the top of the movement and lower yourself down in a controlled motion.  Some people also lift their legs to activate their glutes, and that is fine also.  Perform 15-20 reps for 1-2 sets
  • Erector spinae stretch – sit with one leg out in front of you, the other leg crossed over with your foot flat on the ground next to the knee of the extended leg.  Turn your body towards the up leg and place your opposite arm against the outside of the up leg.  Push slightly on that leg as you rotate your upper body as far as you can.  Feel the stretch on the outside of your glute and in your lower back.  Hold the stretch for 20 seconds then switch.  Perform this 1-2 times per side
  • Plank trio – get into a plank position with your forearms and toes supporting your body weight.  Hold this position for 20-30 seconds depending on your strength level.  Immediate turn to one side with that forearm supporting your weight, your legs are straight with one on top of the other.  Hold this for 20-30 seconds then repeat on the other side.  Place your hand down for support if needed, and stagger your legs with each foot on the ground if more help is needed.  Perform the sequence three times with 60-90 seconds rest between each sequence
Prone floor cobra
Side plank

Some of the muscles you my know involved with low back pain are the piriformis, psoas, and erector spinae.  Sitting keeps the erector spinae and piriformis weak and overlengthened, while keeping the psoas constantly contracted and overly tight.  The muscles in your abdominal region:  obliques, transverse abdominus, and rectus abdominus, are shortened/contracted, further pulling your low back muscles into an overstretched position.  What a person has to do is stretch the ab muscles and strengthen the low back muscles.  Doing sit-ups till you can’t move after sitting on your couch with your laptop only makes the problem worse.  By lengthening and strengthening simultaneously with the plank trio, you are helping to stabilize and reduce pain in your low back. 

These three movements can be integrated into your existing workout routine or become the start of a daily healthy lifestyle regimen to feel better overall.  Your golf swing, tennis serves, squats, gardening, etc., will all benefit from these simple exercises.  Remember, my course goes over these moves and more that can make a major impact on your quality of life.  I guarantee your satisfaction after completing it or your money back, I promise.  Click Overcoming Chronic Pain Through Stretching & Strengthening to sign up today!

5 Minute Routine at Work to Reduce Back & Neck Pain

The end of the pandemic is here!  No, it’s not.  Yes, it is!  No, it’s not.

Whichever end of the spectrum you choose to believe in, the truth is your neck and back pain from siting are here to stay unless you do something about it.  Every article on LinkedIn pushes a hybrid working from home and going into the office.  Whether that is true or not remains to be seen.

Photo by Ivan Samkov on Pexels.com

A typical going into the office day:

  • 30–45-minute commute sitting each way (driving, carpool, public transportation)
  • 6-7 hours sitting at your desk, in a meeting, on sales calls, etc
  • 1 hour sitting at lunch
Photo by Liza Summer on Pexels.com

A typical home office day:

  • 8-9 hours sitting at your dining room table, couch, or home office chair
  • Driving an hour for carpool or sports practice
  • 1-2 hour sitting while on devices/TV at night

Regardless of which method or combination of methods you choose for work, developing chronic pain from sitting is guaranteed!  What the pandemic did was increase the attachment to devices by requiring workers to be on more meetings than before as a way to ensure people are “working”.  If you were in denial of feeling the pain before March 2020, you probably aren’t now.

Photo by Karolina Grabowska on Pexels.com

How can you alleviate your muscle imbalances and pain while still being productive?  There are a number of stretches and exercises you can do standing next to your workstation, whether it’s in a traditional office sense or at your dining room office.  I’m asked in all my interviews by radio and podcast hosts how often should a person stand up and move around.  The answer is whenever possible.  Use that technology to set an alarm as a reminder to at least stand for two minutes every hour at the minimum. 

For those a little more ambitious that care about their health, here is a five-minute routine you can do twice or three times per day, without getting sweaty.

  • Arm flaps:  extend your arms at shoulder height to your sides, thumbs up.  With shoulders back, head looking forward and in line with your spine, raise your arms to touch thumbs above your head.  Lower them back to shoulder height in the starting position.  Repeat 15 times
  • Face pulls:  extend your arms in front of you at shoulder height palms facing down.  With shoulders back and head in line with your spine, pull your arms back toward your face, then return to the starting position.  Repeat 15 times.
  • 1 leg RDL with reach:  stand on one leg (use a wall or chair for balance if needed), extend the opposite arm at a 45-degree angle toward your head.  Reach across your body and touch the opposite knee of the leg you’re standing on keeping your arm straight and return to the starting position.  Do not lock your knee, keep it with a slight flex as you normally would while standing.  Repeat 10 times on one leg then switch.  As you get stronger and better balance, touch lower on your leg toward your foot.

These three movements can be done anywhere and anytime without weights.  All age groups (yes even kids doing online school) can do these and benefit.  The muscles worked are your hamstrings, rear deltoids, rhomboids, and mid trapezius.  These are muscles that get over-lengthened while sitting and typing on your laptop because you are hunched over.  Give them a try and email me at athleteinthegameoflife@gmail.com with how you feel after trying daily for a week.  You can also post on my Facebook, Twitter, and LinkedIn.  Want more help?  Sign up for my course Overcoming Chronic Pain Through Stretching & Strengthening.  Guaranteed to make a difference or your money back!

How to Retain Clients: Experiences of a Fitness Professional to Help Your Business Grow

Client retention is the key to any successful business.  While acquiring new clients is the lifeblood of a growing business, it cost a lot less to keep them than constantly having to find new.  The fitness industry operates the same way.  How can professionals retain clients for services that are 100% based on disposable income?  There is no one single answer.  I will share my experiences to help you in whatever line of client business you are in.

The first step in retaining clients in a business based on disposable income is to have a salesperson mindset.  A huge problem in the fitness industry is that personal trainers think people will come to them because they look good and like working out.  That is the farthest thing from the truth!  Unfortunately, personal trainer certifications wait until the last chapter of a 500-page book to give any information on sales and marketing.  38 chapters are dedicated to anatomy, biology, physiology, and how to partner body parts together for an effective workout routine.  One chapter half the length of all the others gives any info on how to gain and retain clients.  The same goes for doctors, lawyers, and accountants to name a few.

Janet MacDonell

The second step is to work with a wide variety of clients with different goals and ages.  To many trainers want the perfect client who does everything like them and has the same amount of time to spend as they do.  The overwhelming majority of clients have jobs and families that require 99% of their attention.  A couple hours per week with you is not their life.  By working with a variety, you learn how to relate and adjust your style to different people based on where they are in their life.  I had a female trainer co-worker who only wanted to work with other females who were “serious” and had time two days per week at 5:00PM or 6:00PM.  Because she was so restrictive, she missed out on a long-term client that became one of my best friends.  Needless to say, she isn’t employed by the health club anymore or has any clients attempting to train privately.

The third step is to be a product of your product.  People only invest when they see a potential ROI.  Fat and out of shape trainers are broke.  It doesn’t mean you have to be a fitness model or competitive bodybuilder.  You do have to represent a healthy, active lifestyle, and be able to do the workout yourself that you’re making the client perform.  I say this because sometimes the obvious is not so obvious.

Rob Tepper

The fourth step is to be authentic.  People hire other service providers based on some type of emotional connection and justify with logic.  If you are fake, good luck in retaining any clients beyond an initial package.  Because fitness professionals are completely optional, clients are not required to stay with you or even finish out a package they purchased.  A person invested in you because they felt a connection that makes them want to show up before or after work when they have better things to do than waste it on a flake.  Some of my best friends were and are current clients.  You can maintain professionalism and cultivate personal relationships outside the gym when you are authentic.

Hank Adams

The fifth and final step is be teachable.  Continuing education credits are required for any professional service provider.  I’m not talking about going through those motions.  Listen to other gym members, co-workers, managers, and industry news.  Don’t be afraid to implement new ideas and techniques to keep your clients and you interested.  I always have my ears and eyes tuned to other trainers on how they work with their clients.  Give credit to them when you use their ideas and techniques.  It fosters a giving relationship at work and one of trust.  A couple other trainers bought and read my book.  I was honored they thought highly of me enough to invest into my philosophies and practices.

It is easy to think your business is different.  The truth is it really is not when dealing with people.  The service or product you represent is different, how you interact and relate to other humans is the same across all businesses.  For more info on how I work with clients, please email me, Matt Peale, at athleteinthegameoflife@gmail.com, and go to my website, mattpeale.com.

15 Minutes of Stretching and Strengthening a Day Preserves Your Back and Brain, Guaranteed

The virus rages on across the globe doing exactly what a virus does, spreads and mutates.  What also rages on is the push to work from home and not go back into the office.  Some companies like Google, are offering a split work week to compromise on the benefits of both.  While it’s not my place to opine on how a company needs to manage its workforce, I can take an expert position on what constant connectivity can do to your physical and mental health.

There’s a popular commercial that says, “15 minutes can save you hundreds on your car insurance.”  My phrase says, “15 minutes of stretching and strengthening a day preserves your back and brain, guaranteed.”  How can that be you ask?  Let’s look at this from a simple time standpoint:

  • Hold a stretch for each leg @ 20 seconds each twice a day = 1 minute 20 seconds
  • Perform a strengthening exercise for each leg for 15 reps twice a day = 2 minutes
  • Repeat the sequence for a similar stretch/strengthen on the shoulder area = 3 minutes 20 seconds
  • March in place at your home “desk” for 4 minutes twice a day = 8 minutes
  • Total time is 14 minutes and 40 seconds
Glute bridge activation
Dumbbell scaption

You don’t need a gym, health club, or heavy dumbbells to do any of it.  You can also break it into a morning and afternoon break.  No athletic skill, talent, and coordination is required.  Gender equality also exists because these benefits apply to all HUMANS! 

Here is the research that supports my guarantee:

  • The effects are found across a variety of forms of physical activity, including aerobic activity (e.g., brisk walking), muscle-strengthening activity, yoga, and play activities (e.g., tag or other simple low organizational games)*
  • A single bout of moderate-to-vigorous physical activity will reduce blood pressure, improve insulin sensitivity, improve sleep, reduce anxiety symptoms, and improve cognition on the day that it is performed.*
  • Strong evidence demonstrates that acute bouts of moderate-to-vigorous physical activity have a transient benefit for cognition, including attention, memory, crystalized intelligence, processing speed, and executive control during the post-recovery period following a bout of exercise.*
  • The largest positive effects are observed from 11 to 20 minutes after the bout of activity.*
  • *Source: 2018 CDC Physical Activity Guidelines Advisory Committee Report

I called said insurance company to a quote to reduce my current rate, they couldn’t do it.  On the contrary, when you follow these CDC guidelines in conjunction with specific exercise I can provide you through my programs, you are guaranteed to reduce risk factors for diseases, improve your mood and boost productivity.  For more information on how 15 minutes a day preserves your back and brain, guaranteed, email me at athleteinthegameoflife@gmail.com TODAY!

You Have “Text Neck”. Why? Because You’re Staring Down at Your Phone All Day

“Text Neck” is a term coined by Dr. Dean Fishman, after he noticed more and more  people were coming to his office with the same complaint — they all had neck pain, headaches, shoulder pain, or numbness and tingling into the upper extremity. This was concurrent with the rapid rise of smartphone usage.

After studying the new phenomenon, it was found that text neck (also called “iHunch” by some) leads to premature wear-and-tear on the spine and degeneration. It’s also become a pretty widespread condition. “It is an epidemic or, at least, it’s very common,” Dr. Kenneth Hansraj, chief of spine surgery at New York Spine Surgery and Rehabilitation Medicine, told The Washington Post. “Just look around you, everyone has their heads down.”[1]

Photo by Oladimeji Ajegbile on Pexels.com

You might ask, “So what’s the big deal with putting your head down to check out an email?”

Fair enough. Let’s start with the fact that the typical human head weighs about 12 pounds. And the neck is fine with holding that amount of weight up, it was made to carry heads around, right?

Right. However…

When you bend that neck forward and down to check out something on your phone, the weight impact increases on your cervical spine (the structure of bones, nerves, muscles, ligaments, and tendons that extends from the base of your skull to the top of your shoulders). For example, at a 15-degree angle, your head puts 27 pounds of pressure on your neck. At a 30-degree angle, it’s 40 pounds. At 60 degrees, it’s 60 pounds.

That’s a lot. 

Imagine carrying an 8-year-old around your neck several hours a day (and just imagine it, don’t try to actually do it!) and you’ll get the idea.

As you stretch the tissue for a long period of time, it gets sore and inflamed. That causes muscle strain, pinched nerves, herniated disks and, over time, it can even remove the neck’s natural curve. And the other thing to keep in mind is you’re also engaging in poor posture when you’re in the “text neck” position and that causes other problems. Experts say it can reduce lung capacity by as much as 30 percent as well as cause neurological issues, depression and heart disease.

Oh, and those headaches you might think are being caused by the tension and stress of your job? The truth is it’s highly likely they’re being caused by text neck because it’s another common symptom. They feel exactly like tension headaches…but aren’t.

I know it’s silly to think all these bad things can happen just as a result of staring at your smartphone. But Google “text neck” for yourself and you’ll see for yourself — these physical outcomes are all the real deal.


[1] Lindsay, Bever, “Text Neck Is Becoming an Epidemic and Could Wreck Your Spine,” The Washington Post, 11/20/2014 https://www.washingtonpost.com/news/morning-mix/wp/2014/11/20/text-neck-is-becoming-an-epidemic-and-could-wreck-your-spine/

If you want to read more about “Text Neck”, and other chronic pain issues, go to my website and order my new book Athlete in the Game of Life.