Tagged training

VIDEO: Innovative Exercises to Improve Your Low Back Strength

founder female

Click here to go right to video, but I would read this first!

I’ve added a few new exercises to my daily core routine and I’ve been getting great results with them. The exercises were designed by my friend and chiropractic colleague, Dr. Eric Goodman, and I’m enjoying improvements of my own in the strength and flexibility of my low back, hips and hamstrings. These exercises hit what we call the posterior chain of muscles which basically include the spinal erectors, gluteus maximus and hamstrings. Take a look at this guy…

posteriorchainchart1

 

Here’s a great video produced by Dr. Eric for World Surf League Pro Lakey Peterson (6th in the world!) I’ve been passing this video on to a few of my practice members and they are loving it.

A few important notes:

The first exercise is the squat with body weight. Because my focus is rehab for my injured leg, I do these slow and in control throughout. You should too. As Dr. Eric instructs, push that butt backwards and counterbalance with your arms. You shouldn’t feel it too much in the knees. Go down slowly only as far as you can and still feel strong and comfortable with no knee pain.

The second exercise is great for surfers and athletes, but I don’t recommend it as a beginner exercise. I do these after I’m warmed up and at a  slower pace. I’m not a 21 year old female surfer anymore!

The third exercise is the one where I want you to pay particular attention to Dr. Eric’s instruction. This one, called the Founder, is the basis for Foundation Training and it’s a wonderful exercise. It may look like a yoga posture but I assure you that it’s specifically formulated to strengthen the posterior chain. Some call it powerlifting for your deep core muscles and I agree. But you have to get the technique and form down.

founder1

The last exercise is an innovative variation of the standard plank called the 8 point plank. That’s because you are contacting the ground at your wrists, elbows, knees and flexed big toes. This may seem like an easier variation, and it is great for beginners, but believe me when I tell you that you can really feel this exercise where it counts – in your deep core.

8 point plank 2

Enjoy the video and give it a sincere try…you won’t be disappointed. Go to FoundationTraining.com to check out all of Dr. Eric’s cool videos and books. For any of you local people who need help with this, you know I’m always available in my office to check your form and make sure you get it right.

Click here to view video

FIRST LOOK: Candid Images from the Arnold Sports Festival 2015

That’s right…it was a wonderful reunion of my dear friends and former hosts of the popular ESPN Fitness Show BodyShaping at the Arnold’s Sports Festival in Columbus, Ohio this past weekend. That’s ESPN Fitness Queen Kiana Tom and my buddy Rick Valente, a legend around Gold’s Gym in Venice Beach, California.What a thrill it was to see them after all these years and see how they’ve grown to be ever more grateful, caring, charismatic and genuine good people.

Here’s a First Look at a sample of the candid images taken just a day or two ago. Be on the lookout for a more detailed and better resolution review of the sights and images taken by our professional photographer by the end of this week.

Here’s Kiana accepting the award as a “Pioneer of Fitness Education” from Arnold. Both Rick and I also received this award.

Award

Nice crystal honor!

 

Lee and Pete

Out to dinner with my dear friend, Mr. Olympia Lee Haney, the classiest champion you’ll ever meet.

They even gave me a badge…I wanted it to say HOST WITH THE MOST!

Rick Flair

Professional Wrestling Icon Ric Flair stayed at our hotel and enjoyed our coffee in the morning!

Innate Power

I had the fortunate opportunity to premiere my new workshop – Innate Power Tools – and I got them centered and energized!

Kianna and Rick

Wherever I’ve gone throughout the years, people always would ask me about the best fitness TV hosts in the business, Kiana and Rick!

Jay and Hulk

One of our own, Fitness Council member Dr. Jay Lipoff with the Hulk himself! Dr. Jay founded Foundation 4 Heroes, a charity that visits sick kids dressed as their favorite superheroes.

Chris Zaino

Former Mr. America and chiropractic thought leader Dr. Chris Zaino. What an inspiring chiropractic story he has!

Arnold

The Governator never fails to deliver! As he was leaving he said, “I’ll be back!”

Lee and Rick

Always a pleasure to break bread with my buddies Lee Haney and Rick Valente!

NY Strength

Dr. Jack Barnathan’s awesome NY Strength team, along with Ms. America Stephanie Mills, had a fantastic Roundtable of Champions segment.

Arnold Strongman

The strongest men on the planet – the Arnold Strongman competitors!

Arnold Classic

The Arnold’s Classic Men’s Pro top competitors. The winner, for a record fifth time, was Dexter Jackson, 2nd from left.

The Mountain

6’9″ Hakthor Bjornsson, who plays The Mountain in the HBO series Game of Thrones, hoists a 275 lb. dumbell press with ONE ARM!

Abs
Talk about some abdominals! Yikes!

me and Arnold

I got my professional picture with Arnold and you can too, if you come next year! (yes, I know my tie is crooked, but I work hard to create a successful event!)

Arnold poster

Largest Multi-Sport Festival in the Nation…

I’ll be posting the photos taken by our professional photographer real soon so be on the lookout. I hope you enjoyed this First Look at the fabulous weekend that we all had and I hope you can experience it next year.

Dr. Pete

SLIDESHOW: Dr. Pete’s New Workshop Debuts at the Arnold’s Sports Festival

Arnold promo final

Scroll down for the slideshow

I’m so honored to be presenting my new workshop at the ICA Arnold Symposium on Natural Fitness & Sports at this years Arnold Sports Festival in Columbus, Ohio on March 5-7, 2015.

To think that just 5 months ago I was lying in a hospital bed with a torn up knee and cracked ankle. And now I will be leading an enthusiastic group of health and fitness professionals in a workshop that is the culmination of all my experiences over four decades in the physical culture world.

We’re going to have a blast at this workshop, learning to tap our inborn strengths through focus, breathe and movement. So wear loose comfortable clothes and it might not be a bad idea to bring a towel!

Here’s a taste of what’s to come! These are the slides I will be using as part of my presentation. There’s some useful information in here and the slides will give you an idea of what we’ll be covering, but you’ll have to attend the event to get the details! Watch for pictures and videos of the workshop coming soon…

 

The Night I Met Jack LaLanne…

JAck LaLanne blog post

What a thrill it was when I looked across the aisle! I was in the Columbus Veterans Memorial Arena in Columbus, Ohio at the Finals of the Arnold Classic Bodybuilding and Arnold Strongman Competitions. I arrived early and had a great seat near the orchestra and stage.

As I casually turned my head, my heart skipped a beat as I caught glimpse of the only fitness icon higher on my own personal pantheon than Arnold himself.

I was sitting across from Jack LaLanne!

The “godfather of fitness”, the “first fitness superhero”, host of The Jack LaLanne Show from 1953 to 1985! A trained chiropractor and World War II veteran, Jack started his Oakland California gym in 1936, which served as the prototype for dozens of gyms throughout the country that bore his name. Upon his death, Arnold Schwarzenneger called him “an apostle of fitness” who inspired “billions all over the world to live healthier lives.”

So after my knees stopped shaking like a nervous little boy finally meeting his idol, I popped out of my seat to go over and say hello. I congratulated him on being selected for the Arnold Lifetime Achievement Award that would be presented to him later that night and he reminded me to keep doing my push ups! We snapped a quick photo and I returned to my seat to enjoy the awesome evening.

One of most admirable qualities about Jack LaLanne was his  PASSION! Passion to motivate people to take better care of themselves through exercise and nutrition. A passion to inspire people to smile and appreciate their lives so they could experience a happier and more productive life.

Take three minutes out of your day and view this inspirational clip from the Jack LaLanne Show about Unhappy People, where he explains how health and happiness comes from within.

Jack_LaLanne_-_Unhappy_People

Click here to view the 3 minute video on YouTube.

 

Images from the 2014 Arnold Symposium

Arnold, Chiropractor Franco Columbu, Actor Joe Manganiello, Olympian Lee Haney and some guy (Dr Pete!) photobombing in the background!
Arnold, Chiropractor Franco Columbu, Actor Joe Manganiello, Olympian Lee Haney and some guy (Dr Pete!) photobombing in the background!

Click here or above image to see all photos

The Executive Board of the International Chiropractors Association’s Council on Fitness and Sports Health Science put on quite a show in Columbus Ohio last week in association with the 26th Annual Arnold Sports Festival, and we have the pictures to prove it!

Most attendees had the thrill of meeting the Governator and our presenters, guests and exhibitors were world class participants. Everyone was engaged and excited to be there and a strong synergy was created between the chiropractic and fitness cultures.

Enjoy the photos and make your plans for next years event, you don’t have to be a chiropractor to attend and enjoy the event.

Click here to see photos from the event

For more go to ICAFitness.org

 

Evolution of an Old School Favorite: T-Bar Rows

Iconic image of Arnold doing T-Bar rows from the movie"Pumping Iron".
Iconic image of Arnold doing T-Bar rows from the movie”Pumping Iron”.

T- Bar rows were one of my favorite exercises back in the day! We’d take an Olympic bar, jam one end in a corner creaating a hinge, load up the free end with Olympic plates and add a detachable handle. Next we’d bend over and row, row, row! It was a more comfortable way to do rows because the lever action created by the hinge allowed for better body alignment and thus, less pressure on the low back. This allowed us to add more weights and get huge!

Now, five-time Olympic athlete Jorge Bonnet has founded a company called PurMotion that takes the hinged barbell concept to the next level of evolution. His system of equipment utilizes the hinge and lever effect to allow duplication of many standard strength and conditioning exercises creating improved functional and sports power. He stresses the safety of this type of training in that it allows for better body alignment and positional centering, thus reducing the abnormal stresses to the structures of your joints and spine.

 

If you’d like to see this concept in action, I’ve included a few short video links to some of the more common power movements below. On the videos, Jorge discusses the benefits and physics of the hinged lever arm and how it influences postural alignment over your center of gravity reducing undue pressure on the your spine and joints.

PurMotion Coaches Corner: Power Cleans

PurMotion Coaches Corner: Deadlifts

PurMotion Coaches Corner: Squats

Although widely popular and effective, at this time, not many gyms in our area, other than East Coast Fitness in North Bergen, NJ and some New York City clubs, are equipped with PurMotion training stations. You can call around your area to see if a gym close by you has it so you can try it and experience the results for yourself.

But don’t fret. Many gyms are equipped with other variations of a hinged barbell, and, depending on the equipment, you can experiment and replicate the  different movements that take advantage of the lever arm effect. In my gym, I use the hinged barbell to do squats, one arm presses, one arm rows, deadlifts and chest presses similar to the PurMotion moves.  You can even benefit by jamming a barbell into a corner like the guy below, just like we did in the old days!

One arm shoulder press using hinged barbell.

If you need help or suggestions to implement, give me a call, email me or stop by the office so I can guide you.

Keep Looking Forward…

Dr. Pete

drgratale@optonline.net

www.DrPete.com

201-836-9558

Why I Use a Cybex ARC Trainer for Cardio

Arc trainer

After my prior post “Treadmills Are For Hamsters!”, many of you have asked me what equipment I use in the gym to do High Intensity Interval Training (HIIT). And while I believe that there is no better workout than a brisk climbing hike up a wooded mountain trail, rain days and busy schedules often force us to train indoors.

After my knee replacement surgery in 2010 (It’s now my strong knee!), I was on the lookout for a new piece of equipment to do HIIT cardiovascular training. The treadmill offered too much shock on the my knee joints, the stationary bike put too much pressure on my low back and I just think the elliptical is a weird machine with an unnatural motion.

I wanted something that gave me an awesome sweat producing high intensity workout but was easy on my knees and spine while improving my range of motion. I also didn’t want to be so bored that I had to watch TV while doing it.

My search ended when I discovered the Cybex Arc Trainer and I love using it for HIIT workouts. It works the upper body as well as the lower and I feel like I’m climbing a mountain when I’m on it! The arcing motion is similar to climbing up a hill with walking poles or climbing up stairs while pulling up on the handrails. As you climb, you’re working against gravity, which really stimulates muscle metabolism. And you never have to go downhill, so your joints don’t take a beating.

I use it three times a week and my sessions usually last 20 minutes. I perform at least 8 high intensity intervals. I roughly follow the HIIT formula of 30-45 seconds of high intensity at 90-100% of my maximum heart rate alternating with a couple of minutes of lower intensity at 60-70 max heart rate. But quite often I just rock out to the pace of the Nine Inch Nails coming through my headphones!

From the Cybex website:

The Arc Trainer, is scientifically tested to be gentler on your joints, burn 16% more calories than an elliptical, and is stronger and more durable than the leading ellipticals. On the Arc Trainer, the legs travel in a biomechanically correct path of motion. There’s less stress on the knees and more activation of the glutes and hamstrings.

Most gyms and health clubs now stock the equipment in various forms. To get an idea of what it looks like and how it works, I’ve included the link below

Here’s a link to the Arc Trainer website where you can learn more about the its benefits, compare it to the elliptical and see video of it in action

Keep Looking Forward…

Dr. Pete

drgratale@optonline.net

www.DrPete.com

201-836-9558