Introducing the Leopard Paw - w/ Focus on the Forearm and Wrist

In this video, my good friend, Dr. Brian Watters demonstrates how to self mobilize tissues of the forearm and wrist and briefly describes the difference between tendonitis and tendinosis. Know the difference to solve the issue since it is commonly misdiagnosed.

Fitness/Athlete Sponsorships

 *Build Your Business: Concentrate on building your business and not be in the business of just trying to land a specific sponsorship. Most fitness athletes are trainers, competitors, online coaches, models, business owners, and more. The companies they represent are a part of the whole not the entire picture.

*Be Unique: What makes you stand out of the crowd? Why are you different? There are thousands of fit people out there who want sponsorships..


*Love the Product: You should only try to partner with companies you truly believe in and love. These should be products you are already buying and paying for. Don’t be the one always looking for free handouts. Do the occasional post sharing your love for the product or why it’s important to you. Tag them accordingly. Be mindful not to be pushy or to look desperate here.


*Platform is Important: Athletes are basically one of the marketing avenues for companies much like magazine advertisements and tv commercials. As you all know social media marketing is a part of life nowadays. One big factor on being selected as a Athlete is your Reach. With this being said put daily work into expanding your Facebook, Instagram, Snapchat, Youtube, Twitter, etc. Quality of followers is important as well. Fake numbers don’t help as they can be seen a mile away. Once a company picks you up you will want to be able to do your part and help sell product. If you don’t hold your weight some companies will drop the dead weight. Building your social media takes time.


*Your Body is Your Billboard: This is the “fitness” industry. You need to look fit. It’s not necessary to have a championship physique, but years of hard work should be apparent. I have personally found that I get much more attention being cut than bulk huge. Everybody can bulk up, but how many put in the work and self-discipline to be super conditioned. Be sure you are putting more work into your body and fitness level rather than Instagram and Snapchat.


*Look Professional: In any business, be it music or fitness, I have found that “perception” is highly important. People pass mental judgement seconds upon seeing something. Find talented friends and spend some money on quality photographs and a professional website. Look at the level of quality the pros are putting out there and try to match that visual quality.


*Market Less: When it comes to posting make sure your social pages don’t look like a big magazine advertisement. People don’t like marketing and product shoved down their throats. Be sure to provide useful information, educate, inspire, and motivate. Give more than you expect to receive. You build trust by giving information and content. Then when you do “market” something you love your audience is more likely to listen.


*Be Kind: You would think this is a given, but it still has to be said. Kindness will take you to the top. As I said before “give more than you expect to receive”. Help others. It’s always better to be at the top with other good people.


*Be a Good Communicator: You should be able to communicate naturally and effectively in writing and on camera. This is a gift for some and others it takes work to perfect. This is something I am always working on especially when it comes to video. Companies are looking for people who have great communication skills not just for social media posts, but also on camera and in person as you represent their company.


*Respectful and considerate: Once you feel you have done a great job at all the above two things may happen. #1. The company will reach out to you because you’ve shown true love for their product and they want you to be apart of their team. #2. You write the company a nice, professional email explaining in short who you are, why you love their product and have been using it for years, and that you would like to be considered. Leave your social media links. Remember that despite you are writing a big company it is regular, real people who will read your email. Being pushy or rude will get you nowhere fast. Write them professionally and do not send them something publicly (like a Tweet or FB post). Don’t keep messaging them over and over again. Space your correspondence out over longer periods of time.


BE PATIENT! Nothing worthwhile happens over night. I have not only had a life-long passion for fitness, but I consider myself very knowledgeable when it comes to marketing. I was co-owner of a social media marketing company for years. My progress in the fitness industry took years of daily hard work.

FATS!!!

 Question:

What's the difference between good fats and bad fats? If there even is a difference? Are there some fats that the body breaks down easier? Are there any fats that are more beneficial for helping one gain lean muscle mass?


Answer:
Fats do not have a soul or a conscience and are neither good bad, healthy or unhealthy. All fats are 9 calories per gram and end up as triglycerides. If we eat more calories then we need then extra fat can be stored as fat, otherwise it is oxidized and used to lubricate joints, protect our organs, etc... Fats come in several different forms. Saturated fats have no double bond between molecules, which means there are no gaps and the fat is saturated with hydrogen molecules. On the other hand, unsaturated fats have double bonds, which break up the chain of hydrogen molecules and create gaps. Monounsaturated fats have 1 double bond and polyunsaturated fats have more than 1 double bond.

Certain Poly and monounsaturated fats contain omega 3 fatty acids which Americans tend to be grossly deficient in. Our diets tend to be very rich in Omega 6 fatty acids. Omega 6's have their benefit however if you have an large imbalance between omega 3's and 6's then that can increase our oxidative stress, and inflammation which leads to very bad things. (this is why Protandim is so important) this is partly why people label certain fats that contain omega 6 fatty acids as bad. There is nothing bad about the omega 6 fatty acid. It only leads to issues if there is an imbalance. Generally you want to have your omega 6's and 3's as close to a 1 to 1 one ration as possible which is why we suggest a strong fish oil like Carson.

The other avenue that nutrition gurus and zealots take in classifying fats as bad is proclaiming that saturated fats are bad. This is normally a bi-product of the cholesterol that they contain and the government low fat craze set back in the 80's. Since then research has empirically shown there not to be a link between saturated fat/cholesterol intake and heart disease, weight gain, or other health risks WHEN OVERALL CALORIES are in balance. For people looking to gain muscle saturated fat & cholesterol can be KEY in that it is linked to testosterone production. You probably do not need a boatload of saturated fat or cholesterol to maintain healthy hormone levels as this may imbalance your omega 6's and 3's however if you are in a strict caloric deficit I'd be conscience that you are getting enough saturated fat/ch9olesterol.

Product Review: Treign Apparel

 Treign was established in 2016 for athletes committed to pursuing their passion and overcoming obstacles to achieve their goals. Created by athletes and coaches, Treign Limited is designed for maximum performance while maintaining comfort and style. Treign’s versatility allows for multi-faceted use. We use high-quality materials and clean designs to convey the theme of the dedication it takes to pursue your dreams.

COMMIT. BURN THE SHIPS.
Our motto at Treign is “Commit, Burn the Ships!”. Alexander the Great and Hernan Cortes each supposedly gave this command to their men during a conquest so that retreat was not an option. Our company is dedicated to helping others pursue their dreams and overcome obstacles, and we believe it is extremely important to give back. 10% of Treign athletic apparel profits are donated to groups that provide food, clothing, and shelter to those in need.



The Treign mark was inspired by the leather himantes of ancient athletes, most often fighters. These hand-wraps were as integral to these historic athletes’ success then as Treign apparel is for athletes today.

#GoTreign

Women’s Running Capri: 

Black workout capri, a staple to any woman’s wardrobe. This capri boast function as well as finesse.  It is made from comfortable sweat wicking material that conforms well to the body without being to tight or to loose. It had many perks I would not have expected from a newer brand. They made sure to include lots of small tech details including reflective print on the legs, a posterior stash zippered pocket, as well as a drawl string for that perfect customized fit to hold well during any movement. Overall I have really enjoyed running as well as Crossfit in my new treign running capri.
https://www.gotreign.com/products/capri


Treign Spartan Shorts:  
The Spartan Shorts or compression shorts are perfect for the workouts that set your body on fire. They are elastic and have the right amount of stretch, I felt that these fit true to size and run similar to other brands I have tried in this style. They have a wide waist band with a 3in inseam. The material used is very comfortable, breathable, and sweat wicking. The color options are awesome and vibrant, but they have the neutrals color palate as well. They also have one of the quick stash pockets set into the front part of the waistband for small items. These are great performing workout shorts to keep any athlete dressed for success.
https://www.gotreign.com/collections/womens-pants-shorts/products/spartan-short


Treign USA Racerback Tank:  
Comfortable and breathable looks great for works and the fourth of July! Great colors leave. Fits comparable to other athletic brand tank tops. It is a slightly loose fit that gives you enough room for all types of crossfit or lifting movements. The racerback features the white Treign logo with a red himantes symbol on the front with “USA” in red on the back.
https://www.gotreign.com/products/usa-racerback-tank

Treign Shorts:

These shorts are light, airy, and extremely comfortable to wear. The shorts have a flattering fit, but not uncomfortably so as these are designed with performance and athletic bodies in mind. My main complaint is that there are no side pockets, only a little slit pocket big enough for a key, and ID. I guess the point is the minimize bulk while maintaining functionality, however one back pocket would be nice. Treigning will be easy in this 4-way stretch fabric that is lightweight and durable.

https://www.gotreign.com/collections/mens-pants-shorts/products/mens-treigning-short

Order your gear at https://www.gotreign.com/ 

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When to Use Cryotherapy and Superficial Heat (ex Ice Packs/Heating Pads)

 Indications For Cryotherapy: (When to Use)

• To decrease muscle spasm and spasticity
• Reduction of Bleeding and acute edema
• Pain reduction and control
• Acute trauma or inflammation
• Chronic Inflammation (tendinitis)
• Management of M.S.
• Cryokinetics, Cryostretch, to prepare for other PT treatments, or after workout/treatment

Precautions for Cryotherapy: (Be careful when using)

• Over a superficial main branch of a nerve or open wound
• With hypertension, poor sensation or poor mentation
• With very young or very old patients

Contraindications for Cryotherapy: (When to Avoid)

• Cold hypersensitivity (cold induced uticaria) or Cold intolerance (severe pain, numbness etc)
• Paroxysmal Cold Hemoglobinuria - release of hemoglobin into the urine from cold exposure
• Raynaud''s Phenomenon - Disease digital cyanosis
• Impaired circulation or Peripheral Vascular Disease

_____________________________________________________________________________

Indications for Thermotherapy: (When to use)

• Before active exercise because of analgesic effects
• Before passive range of motion and stretching due to greater extensibility of connective tissue
• Before traction because of general relation
• Before massage for increased blood flow
• Muscle spasms
• Before Joint mobilizatio

Precautions for Thermotherapy: (can be treated with extra care)

• Pregnancy
• Impaired circulation
• Poor thermal regulation
• Edema, open wounds
• Cardiac insufficiency
• Metal in the area

Contraindications for Thermotherapy: (When to avoid)

• Recent or potential hemorrhage
• Thrombophelbitis 
• Impaired sensation or mentation
• Malignant tumor
• IR irradiation of the eyes 

Product Review: Valor Fitness BD-21 Yoke

 Product Details:
The Valor Fitness BD-21 Yoke is a versatile piece of equipment being a functional all-in-one rack.
Featuring 2”x3” 11-gauge solid steel uprights with 41.5” of inside working space, versatile skid sled style/storage feet with 4 10” weight pegs, J-Hooks for bar support, and a weight capacity of 750lbs. Fully adjustable crossbar and pull up bar with locking popper pins and a 72” height range allows customization to any workout, from a basic yoke carry to the Zercher Carry, Zercher Squat, pull-up station, squat station, bench station, and sled training exercises. The numerous possibilities for this unit, make it an all-in-one option for a home/garage gym.

Features/Benefits :

• ALL-IN-ONE RACK- A functional and versatile piece of equipment can be used as a Pull-Up Station, Squat Station, Muscle-Up Station, or Bench Press Station. Allows for a variety of Sled Training exercises, a basic Yoke Carry, Zercher Carry, or Zercher Squats, making the Valor Fitness BD-21 the perfect all-in-one equipment for a home gym.
• UNIQUE SKID SLED STYLE- Allows the user the ability to lift and smoothly slide the Yoke Rack for Sled Training exercises. Yoke Rack weights 160 lbs. by itself.
• STORAGE PEGS- Designed with 4 (10 in. X 1.5 in.) weight pegs at the base to create storage for Valor Fitness Bumper Plates and provide added stability of the Yoke Rack when weighted down. Allows the option to add extra weight for Carries and Sled Training.
• ADJUSTABLE - Fully adjustable Crossbar and Pull-Up Bar with locking popper pins and a 72 in. height range allows customization to any workout. Includes Safety Catches and J-Hooks on both sides of the Yoke Rack for bar storage during Bench Press and Squat Workouts. Built with a 49.5 in. X 50 in. base to allow for a 42.5 in. of working space
• STURDY- 92 in tall, 11-Gauge solid, Steel uprights (2 in. X 3 in.) can hold up to 750 lbs. Designed for light-commercial use. 3-year warranty.

Shipping Dimensions:

· Size/weight: 92" x 8" x 4" / 59 lbs.

· Size/weight: 49" x 17" x 6" / 97 lbs.

Assembled Dimensions:

· Size/weight: 92" x 49.5" x 49" / 150 lbs.

Product Review:

I’ve had my eye on the ValorPro Yoke for over a year now since building my garage gym. Back then it was initially my plan to have this yoke also serve as my rack. I am a minimalist, the sort of person who travels light and likes to keep things very sustainable.

However I also understand the importance of having the right tool for the job, and the aggravation of NOT. And, after many attempts at conniving minimalistic ways to achieve full body strength— at one point the whole of my equipment being a sandbag, tires, and a few kettlebells.  I ultimately settled with the conventional home gym route.

Make no mistake: this ValorPro Yoke unit can and absolutely WILL serve as an all-in-one piece of equipment for much, if not most, of the fitness community.

However if you are a more serious hobbyist or a competitive lifter, if you plan on moving extreme weights or if you simply want the unshakable rigidity of a commercial piece of equipment, as far as a rack is concerned a full-scale power rack bolted down to the floor is the only way to go if you truly want less inconvenience and limitations while also providing utmost safety.

But in no way does that make this yoke superfluous or unnecessary. I am absolutely in love with this thing. In fact, there are certain pieces of equipment which are worth purchasing for one exercise alone. Now that is NOT the case with this yoke, as there is just so much you can do with it. But, just as an example, I purchased a pair of top-loaded farmers handles from a different manufacturer for over $300. There’s really nothing else you can do with them besides farmers carries, but 1) farmers carries are such an exceptional movement, 2) proper implements make such a difference on the effectiveness and enjoyment of the movement, and 3) top-loaded handles are just so convenient, that it was indeed well worth the price.

My point is, even if all I could do with this yoke were yoke-related movements (no rack capability, extra storage, etc), I would STILL buy it.

But the versatility of the BD-21 Yoke has me stoked beyond belief. Overhead walks, traditional yoke walks, Zercher carries, prowler pushes, you name it. I have admittedly let my conditioning slip in the pursuit of strength, but I know that for optimal strength and certainly for optimal health, one must have a certain degree of conditioning. But forget sitting on a stationary bike or jumping rope. This is the alpha manner of conditioning. These movements simultaneously get you incredibly strong and assist your other lifts, unlike typical conditioning methods where you have to altogether replace time spent doing strength work for the sake of cardio. If you are limited in the amount of time you have to lift each week-- as I am-- this is a major bonus.

The assembly is very simple and safe, and very doable by oneself. I left all of the hardware just a touch loose so that the skis and structure can settle on the uneven ground outside. I love how when you finish a walk, the skis allow the yoke to continue a few inches past you. The unit doesn’t keep sailing for several feet, nor does it stop short right where you drop it. It’s perfect.

At 5’11” I have found the ValorPro Yoke to be plenty tall. Setting up for traditional yoke walks I have 7 or 8 empty holes above the top of the crossmember.

I have two comments ... the side storage pins are nice, but we just hang gym belts\wrist wraps over them because the plates get bumped when squatting (if you have a shallow walkout), and the storage on the feet aren't friendly if you have a wider stance. Also the cross-member can be difficult to move up and down. The uprights want to lean. Since the sleeves on the cross-member are pretty closely toleranced, which is good, because it provides good stability for the assembled yoke, the uprights don't have to lean far to stop the cross-member from being able to slide. So forget breaking this thing down frequently by yourself to save space between workouts.

Order your own Valor Fitness BD-21 ValorPro Yoke HERE

Is Arthritis Paining You? Physical Therapy Can Help

 If you have arthritis, you know how debilitating it can be. It affects millions of people and is the most commonly reported chronic illness across the nation. Arthritis is a disorder of the joints that causes them to become inflamed. The inflammation causes the pain and stiffness that you feel, and it can result in a loss of movement if the joints become too inflamed. There are over 100 different types of arthritis, containing monoarthritis (where only one joint is affected) and oligoarthritis (where multiple joints are affected.) Some of the most common forms of arthritis are osteoarthritis, which develops from “wear and tear” of cartilage, and rheumatoid arthritis, which develops from overactive immune systems.


Arthritis can hinder many qualities of life – from work, to hobbies, to overall mobility. Some people are so affected by arthritis that they are unable to work and have to go on disability. Physical therapy is a safe, healthy, and effective way to treat arthritic pain.


How do I know if I have arthritis?
First and foremost, if you believe you may be suffering from arthritis, you should contact your primary care provider. He or she will provide a thorough evaluation, looking for signs of disease, such as inflammation and/or deformity. They will review your symptoms, and may administer any blood tests, urine tests, joint fluid tests, or x-rays as they deem necessary. If you are diagnosed with arthritis after these tests, your doctor will create a treatment plan for you, in relation to the location and severity of the condition. This treatment plan may include rest, exercise routines, and medications as necessary.

It is very likely that you will also be referred to a physical therapist to help guide you through your exercise routines, in order to measure progress and make sure that you are completing your physical activity in a safe and correct manner. Early diagnosis can be helpful in avoiding joint damage and disability, so it is imperative that you contact a doctor as soon as you think you may be developing arthritic symptoms.


How will physical therapy help me?
While there is unfortunately no known cure for arthritis, there are plenty of ways to help ease the pain that you may feel from it. Physical therapy is a proven aid in arthritic pain relief. It is effective and noninvasive, and in many cases, it can even eliminate the need to rely on harmful pain medication. According to the Arthritis Center at Johns Hopkins,

“Physical activity is essential to optimizing both physical and mental health and can play a vital role in the management of arthritis. Regular physical activity can keep the muscles around affected joints strong, decrease bone loss and may help control joint swelling and pain. Regular activity replenishes lubrication to the cartilage of the joint and reduces stiffness and pain. Exercise also helps to enhance energy and stamina by decreasing fatigue and improving sleep. Exercise can enhance weight loss and promote long-term weight management in those with arthritis who are overweight.”

A physical therapist will custom-tailor a treatment plan surrounding your needs, in order to increase your strength, range of motion, and mobility. This will include the affected area, as well as any surrounding areas that may contribute to the pain. For example, if your arthritis is in your knee, your physical therapist may create a treatment plan that focuses on the knee, in addition to the hips, ankles, and lower back, since all of these areas may affect the movement of the knee.

Your physical therapist will most likely suggest manual therapy, in order to improve joint and soft tissue mobilization. Your treatment plan may consist of any combination of treatment services, including ice and heat therapy, deep tissue massage, or electrical nerve stimulation. All of these treatments are passive modalities that work to reduce pain and inflammation, in addition to increasing blood flow and mobility.