Reduce & Potentially Eliminate Symptoms of Dementia With Exercise. Who? Yes You!

Do you have a loved one with dementia or Alzheimer’s?  Do you know of a close friend who has a loved one with dementia or Alzheimer’s?  If you answered yes to either one, you understand the issues these dreadful mental health conditions create for the one suffering, and everyone associated with that person’s care.  One of the top worries on the minds of people in their 50’s and 60’s is will they succumb to dementia or Alzheimer’s like their loved one.

Many experiments are going on worldwide on how to prevent and treat these debilitating conditions.  The pharmaceutical community knows big dollars are available for the company that comes up with the magic pill to successfully treat dementia or Alzheimer’s with minimal side effects.  June is Alzheimer’s and Brain Awareness Month, and one of the simplest treatments that is finally gaining credence is exercise.

Effects of AD on the brain

Exercise has been shown to improve:

  • Executive Functions:  (Voelker Rehage, C., et al, U.M., 2011; Cardiovascular and Coordination Training…, Front. Hum. Neurosci, 5, 26);
    • Memory: (Stroth et al, 2009, Aerobic Endurance Exercise…, Neuropsychol. Rehabil. 19, 223-243),
    • Speed of Processing: (Moul, et al, 1995. Physical Activity….., Psycho. Aging 4, 307-320)

In an article in www.sciencedaily.comScience News Daily, “Increasing evidence shows that physical activity and exercise training may delay or prevent the onset of Alzheimer’s disease (AD).”  These findings are from reputable research universities, not just one general practitioner doctor living alone in Antarctica. 

Brain functions

The amazing part about the human body is that a person does not have to consciously or purposefully do anything for these effects to happen after a bout of exercise.  The processes involved happen naturally whether you want it or not.  Movement is natural to mammals.  Sitting alone behind a computer is not a natural habit or instinct, it is learned, and can be unlearned.  Doing computer games for memory is not scientifically proven to help executive function, short-term memory recall, and speed of processing information.  Only elevating your heart rate through aerobic activities and complex physical movements is scientifically proven to reduce or eliminate symptoms the onset of dementia and Alzheimer’s disease.

Leading senior exercise class in St. James Parish, LA

I am asked what the best types of aerobic exercises are, and the answer is the kind you like doing most.  If that means multiple types like running, cycling, body pump class, and racquetball, do all of them!  Each activity requires different muscle and joint combinations to be used, which also requires different neuro-cognitive networks.  Again, you do not need to actively think about these networks, they naturally occur when you do various physical activities.  Therefore, the first few times of a new sport or exercise movement are difficult, you do not have the neuro-cognitive network created yet to handle the sport or movement efficiently.  Once you do, the joints and muscles work more in unison, and you get better each time.

Workout in your living room

And remember, a lot of physical exercise is free and can be done at home or a park.  Gyms are awesome, and truly not required for the mental benefits physical activity creates.  Get yourself and your older loved ones moving!  Nature does the job automatically for your brain health.  Even if you are predisposed to dementia or AD, exercise can help override that predisposition as the evidence shows.

For more help with complex movements, overcoming chronic pain, and coaching, email Matt at athleteinthegameoflife@gmail.com.  As a Corrective Exercise Specialist, I can help you create a customized program that benefits you physically and mentally based on science, not Instagram or YouTube. You can also check out tips and download my free video series and report at mattpeale.com.

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!

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!

3 Tips to Reduce Hypertension for American Heart Month

Have you heard of someone being heart dead and still living?  If so, you have witnessed a true miracle!  You have heard of people being brain dead while their heart still beats via life support.  Once the ticker stops ticking, life is over.

February is American Heart Month endorsed by the CDC and the American Heart Association.  Valentine’s Day may be about pleasing the emotional heart of your significant other, making sure they take care of their biological heart is of the utmost importance first. 

According to the CDC, around 500,000 people every year die from heart disease, which makes it the top killer of Americans.  Stroke is number five, and often a result of hypertension, which also is the cause of heart disease.  Let’s talk hypertension, shall we?  Hypertension affects half of the adult population in the United States, yet only 25% have it under control.  That’s not a lot of people considering the amount it affects daily.  Hypertension is blood pressure higher than 130/80.  Do you know your average blood pressure?

The major problem with hypertension is most Americans either don’t know they have it or ignore it.  Of the 108 million people who have hypertension, 1 in 3 do not treat it, and 3 in 4 leave it uncontrolled.  Where do you fall in this classification?

Photo by Thirdman on Pexels.com

Hypertension is a lifestyle disease caused by obesity factors and poor choices in eating, compounded by a lack of exercise.  It’s not rocket science to understand the percentages with 30% or more, depending on your area, classified as obese, to see why hypertension is America’s ongoing pandemic.  Drive-by Canes or Popeye’s, and you’ll see how this pandemic literally feeds itself to death.

Photo by Olya Kobruseva on Pexels.com

COVID-19 severe risk factors are also directly connected to obesity and those with heart disease.  To be honest, the math adds up on why the virus has killed so many people.  Unfortunately, it’s not news to tell someone to stop eating fried and processed foods and get off the couch or die.  I’m telling you now, change your eating and exercise habits to avoid being part of the 500,000 heart disease deaths annually.

Three easy ways to improve your heart and reduce hypertension risk:

  • Eat fried foods once per week or less aka fast-food chains
  • Elevate your heart rate to 65% of its max for 30 minutes, 3x per week
  • Park within the last 3 spots furthest away from the door when at the grocery store

Try my suggestions or use them as ideas that fit your likes and habits.  Besides some genetic factors, you are the one in control of your heart’s health.  Don’t be the victim of your own poor choices that land you in the hospital and on medications that could be 100% prevented.

The first step to any positive change is acknowledgment you need to make that change.  Do not beat yourself up over past years of treating your body badly.  Make the decision NOW to institute small edits into your normal eating and physical activity plans.  Small changes add up to big results at the end of the week and month.  Other positive side effects are weight loss, increased energy, and higher self-confidence.

How can you implement these ideas?

  • Use a fitness tracker for elevating your heart rate, not just step
  • Use a calorie tracker for your food intake (math is hard and this is a basic math problem)
  • Join an online support group with similar goals

If you need more assistance, please email me at athleteinthegameoflife@gmail.com.  I’m more than happy to give a few suggestions.  Also, go to my website and download my free report on back to register to win a signed copy of my book The Athlete in the Game of Life.

Reject the Resolutions in 2021!

Reject the Resolutions for 2021!  Am I crazy?  Well, yes, I am to an extent.  At least I now have your attention!

Photo by Oladimeji Ajegbile on Pexels.com

Every January is like Groundhog Day for the same resolutions that go unresolved year after year:

  • Lose 20-30 pounds by February 2nd
  • Make 20% more income by March 1st
  • Run a marathon by February 30th

Why do we put ourselves through this process like a bunch of zombies who continue down the same road?  First it starts with a mindset of making small, weekly changes that are enjoyable.  If you don’t have enjoyment in some of the process, you won’t stick to the results.  Second, forgiveness of yourself if a day or two doesn’t go as planned.  You miss a day of exercise and have a piece of cake, so what.  Your resolution isn’t done and over, to wait for another year.  Tomorrow get back on your plan like the previous day didn’t exist.  Third, be a little vaguer in your steps to achieving a goal.  If you’re goal is to lose 20 lbs and you hate jogging and early mornings, don’t set the process to running at 5:30AM, four days per week.  Go hiking (an urban hike around your town also counts) with a friend twice per week at a time that suits your mood and schedule.

Here’s an example of what changing your mindset to a healthy lifestyle looks like:

  • Exercise twice per week
  • Drink water when I’m thirsty instead of soft drinks
  • Join a group for running a 5K

These new plans are FREE, have wiggle room if you miss a day or two, and can have fun in the process.  You may look at this new list and think it’s very doable, that’s the point!  Think about your goals for 2021.  How can you create them to be enjoyable, vaguer, and attainable?  There are many right answers.

Photo by Nina Uhlu00edkovu00e1 on Pexels.com

In a study by Per Carlbring in Sweden, he analyzed two groups who made resolutions.  One group was specific and had support from friends and groups to achieve their goals.  The second group was more uncertain and received minimal to no support from groups and friends.  Believe it or not, the second group was more successful!  55% of the second group’s participants achieved their resolutions.  Another factor that led to a higher success level was trying something new instead of cutting something out, or deprivation.  When you try something new, more happiness is usually involved than depriving yourself of something that previously made you feel good, even if it wasn’t good for you.

Photo by Any Lane on Pexels.com

Make 2021 a year of happiness and enjoyment to becoming healthier and more active.  2020 sucked, we all know and are ready for its continuation to end.  Start today, you don’t have to wait until Monday to add a smile to your daily ritual.  Smiling takes less effort than frowning, remember, and it matches every outfit in your closet!

For more information on how to be healthier and active in 2021, go to my website mattpeale.com, or email me at athleteinthegameofife@gmail.com.  To register for an autographed copy of my new book The Athlete in the Game of Life, download my free report on back reducing back with tips your doctor doesn’t even know.

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!

1 Move to Diagnose Your Mobility and Flexibility, Guaranteed

“I haven’t got time for the pain,” was the jingle for a commercial in the 80’s and maybe 90’s.  Granted, it was for menstrual cramps and this pain specific pain does not apply to everyone!  The mantra, however, is what most people live by as they just figure pain can be hidden, avoided, and swept under the rug.  While you think this is possible and will stick to your story regardless of how bad it hurts your quality of life, I know better as a Corrective Exercise Specialist! 

Am I a soothsayer, profit, or wizard?  It’s distinctly possible if you ask me.  The truth is I’m trained to look at your movement patterns and can diagnose why you have problems with your mobility, flexibility, and strength from one simple exercise.  Is it magic?  Well my one of my nicknames is Magic Matt, but the ability to slip into VIP areas unseen has nothing to do with helping you to relieve your chronic pain.

What is this unseemly exercise I talk about?  It is the overhead squat.  A simple move raising your arms straight above your head and performing a squat.  You can hold a PVC pipe or broomstick above your head to show more of what pains you if so desired.  How can this simple, not necessarily easy, move show all your postural sins?  The movement places you in an extreme, not damaging, position that requires motor control, mobility, flexibility, and strength from every joint in your body.  Because you have nothing to hold for balance and form, everything has to work in unison to function properly.

The main culprit that destroys overhead squat form is sitting for long periods of time.  It is easy for me to diagnose these issues by the way you lower yourself, raise yourself, and what happens to your fully extended arms in the process.  Here are three areas that cannot be hidden no matter how hard you try:

  • Arms falling forward – this shows me how tight your chest and mid back muscles are, in addition to the weakness in your upper back and shoulder areas
  • Excessive forward lean – this shows the tightness in your hip flexors, calves, and quadriceps, in addition to weakness in your hamstring, shin and glute areas
  • Knees caving in – this shows the tightness in your groin muscles, in addition to the weakness in your hip rotator area

Performing the overhead squat is one of the first assessments I do with clients and is the basis for their exercise program.  Nobody is perfect, and that’s okay.  We all have tight and corresponding weak areas to work on.  The pros and cons are that this struggle never ends.  Humans are creatures of habit, and we like to be efficient to use minimal physical and mental energy in all we do.  Your job makes you do the same thing for hours daily, and yest, sitting is a repetitive movement through lack of movement.  This repetitive pattern produces overuse injuries and pain when not dealt with properly.  Humans don’t like change, even though change is where growth happens physically and mentally. 

The goal of using the overhead squat is to quickly and easily assess progress through an exercise program to keep challenging you and giving you the results, you desire.  The cool thing about the human body is that change happens when you stay consistent to stretching and strengthening.  I see it daily in my clients and they comment about the pain they don’t feel anymore.  Can it work for you?  Absolutely!  I’m offering a free overhead squat assessment to the first 10 people who email me at athleteinthegameoflife@gmail.com, and put OHSA in the subject line.  What’s the catch?  You will be amazed how much I can tell about you!

Working with a trainer or corrective exercise specialist like myself can help you integrate these types of movements safely and effectively.  To learn what a comprehensive corrective exercise program can do for you, go to mattpeale.com.  Who is a corrective exercise program good for?  Everyone!  We are all athletes in the game of life, it’s time you treated yourself like it!