WEDNESDAY! What’s up guys? I was searching the net the other day and came across a great article by Jessica Kastl who is also a fellow Kalish Method and CHEK practitoner. The article is entitled, “Early To Bed, Early To Rise and talks about the importance of sleep and what happens inside your body during the night. One of the first topics I cover with a new client is the importance of sleep. I recently had a client who was working the grave yard shift as a nurse and I told her she would never reach her goals until she switched back to day time shift. As soon as she switched she was able to start to lose weight as her hormonal system started to stabilize and I pray she will be able to get pregnant which is her hearts desire. It takes time to reverse the damage that has been done to your body due to lack of sleep but with the Dunamis Method nothing is impossible. Click on the link below to read the article. There are 2 good pictures to help you understand how it all works. Click here to check out Jessica’s website.
Good day to you. Let’s talk about fat. Did you know we need an adequate amount of fat to produce our steroid hormones, maintain cell integrity, and insure calcium absorption. Fat is a great source of energy and triggers satiety so you do not over eat. Fats also help stabilize blood sugar.
In my world you want to have a higher ratio of saturated fats to PUFAS. Some of the fats I recommend for my clients are raw, organic butter, coconut oil, ghee, olive oil, and fats that come from clean, grass fed meats. Try and stay away from PUFAS that come from vegetable oils(corn, canola, walnut, soy, cottonseed, safflower, sunflower). Foods that are loaded with vegetable oils are fried foods, potato chips, crackers, cookies, margarine, canned soups, and boxed meals.
PUFAS can damage cells and decrease energy production, suppress the thyroid gland, cause cellulite, and make you look puffy. Some conditions associated with vegetable oil consumption is increased cancer, immune system dysfunction, liver damage, impaired growth, and depression.
Nutrition plans are always person specific. Shoot me an email or call now to find out what foods are good for your unique body chemistry and what ratios of fats, proteins, and carbs you need to heal, have plenty of energy, balance your blood sugar, and keep your body temperature regulated. It’s all about food ratios, food frequency, and fine tuning on a daily basis.
The last couple days I have surfed twice and did a lot of walking at the San Diego Zoo. I am not sure if I mentioned this before but I do have some lower back issues in the L4-L5, L5-S1 area and a small scoliosis that occurred while I was playing college baseball, training improperly and not rehabbing my injuries right. Because of all the activity I have been doing my body has been barking at me with a bit of pain, letting me know I need to slow down and take a rest.
One of the many things I do to keep my body dialed in are movements created to teach the body flexibility and muscle balance without putting to much stress on the joints. These movements teach the body to be more functional and to help correct posture. These movements build a base so you can do more complicated movements with weight in the future. They also help build the inner and outer core.
When I first started on my health journey many years ago I came across a guy by the name of J.J. (and of course I forgot his last name) who taught me a ton of different movements that really helped me. I would do these movements as a good warm-up activity and cool-down activity. As a physical education teacher, health practitioner, and being very active these movements have kept me strong functionally for many years.
Some of the movements I did today are cats and dogs, upper spinal floor twist, cobra to child, crocodile stretch, hip crossover stretch, abductor presses(these really help me), knee pillow squeezes(these really help me to), bear crawls, air bench, and downward dog. I know you have heard of some of these but make sure to work with someone who can teach you how to do these properly. Each person is different and need different movements.
I am trying to take the next couple weeks off from doing my usual road biking, surfing, jogging, long skate boarding, strength training and focus more on these movements along with yoga, pilates, stretching, slow walking, breathing exercises, and zone exercises from Paul Chek’s book How To Eat, Move and Be Healthy. My goal is to reduce inflammation and let my body rest and repair.
I hope you enjoyed this quick snap shot into my world. Let me know if you have any questions.
Neal
P.S.-and by the way “eating right” can also reduce or completely get rid of pain and inflammation in your body. To find out what “eating right” means give me a call and sign up for my program so I can get you dialed in.
Once I got home I did some “Zone Exercises” from Paul Check’s book “How To Eat Move and Be Healthy” to help recalibrate my body after a good surf. Now I am going to eat some grass fed beef with orgnaic white potatoes with raw butter and beets. After that it will be nap and relaxation time.
What’s the word people! I went down to Hungtington Beach this morning to watch the US Open Of Surfing contest. I shot a couple videos and I will post more in a couple days. If you want to get one insane workout I challenge you to take up surfing. There is no better feeling then riding a wave standing up. You can watch the contest live by clicking here. Contest ends tomorrow.
Well I think it’s time to talk about my favorite subject “POOP.” Yesterday I had 2 nice and pleasurable bowel movements. One first thing in the morning and 1 right before noon. I deal with a lot of poop issues with my clients whether that be constipation or diarrhea or anything in between. I took the following from “25 Ways to Have The Cleanest Bowel” by Dr. Richard Schulze who owns www.herbdoc.com. This short book is a great way to learn about the bowel and how it all works.
As a quick refresher pre-digestion starts with your nose, then to your mouth, teeth, swallowing, then down to your stomach, then to small intestine which is about 25 feet long, liver, then to the large intestine which is about 5-6 feet long for elimination. There are a lot of things that have to go right from your nose to your rectum. If something is out of whack you will become what I call farty, gassy, bloatey, have diarrhea or be constipated.
If you are dealing with these issues please call or email me anytime. Let’s get your gut fixed. I will help you find the root cause of your gut issue, get rid of it, heal the damage done and get you back to pooping like a champion again.
Neal
“25 Ways to Have The Cleanest Bowel” by Dr. Richard Schulze. www.herbdoc.com.
Relaxed primitive people from the remote jungles of Central America to India, China living in rural, non-industrialized areas, under very little stress, getting moderate amounts of exercise and eating a simple natural diet of locally foraged food all seemed to have:
*1 bowel movement within 20-30 minutes after each meal that they ate.
*they just squat, it rapidly comes out within a minute, and they are done. No squeezing, straining, grunting, meditation or prayer.
*they seem to average 2-4 bowel movements a day, 14-28 bowel movements a week.
*average American has 1 bowel movement every 3-5 days or 2-3 bowel movements a week. That puts the average American about 70,000 bowel movements short in their lifetime.
Downsides Of Constipation: sickness, illness, disease, immune weakness, low energy, back problems, headaches, leg pain, menstrual irregularity, hormone imbalance, emotional problems, bad digestion, poor assimilation, numerous diseases including diverticulosis and herniation of the intestine due to impaction, cancer of the bowel.
Top of the morning to you. I thought I would post what I ate yesterday. Remember each person has different nutritional needs. Each person needs different ratios of fats, proteins, and carbs and each person needs certain types of foods to feel optimal. Each person has different calorie needs and each person has different food frequency needs. Did you follow all of that? To top it off, do you have any idea what your body temperature is when you wake up and after each meal? Body temperature correlates to your metabolic rate.
If you want to find out what specific foods are optimal for your unique biochemical needs then shoot me an email or give me a call. On the Dunamis Nutrition plan you will not be going on a crash diet. You will eat a vast array of foods and calories that will fuel your body’s needs and keep you satiated on a daily basis.
Good Thursday night to you. This past Tuesday I took my first pilates + TRX class at Studio 5 in Ladera Ranch. I go through periods of time where I become bored with my training program and I need to spice it up a bit and taking a class always hits the spot. I am very sore today in different areas of my body. I took the last 2 days(besides light stretching) to recover and tomorrow I will hit the trails on my road bike. I challenge you to go out and try something new that you have wanted to do for a long time. Step out of your comfort zone and go for it. To learn more about pilates and the TRX read below.
Pilates
What is Pilates?
Pilates is a form of exercise that was developed by Joseph Pilates in the 1920′s, which emphasizes the balanced development of the body through core strength and awareness in order to support efficient, graceful movement. Pilates will give you improved posture, increased lung capacity, and strong sculpted muscles. It’s focus on all around, complete health supports a variety of fitness goals, from building strength to increasing flexibility to losing weight. Pilates dramatically transforms the way your body looks, feels and performs, while creating a sleek and toned physique. Our group pilates classes are primarily done on the reformer, but also include use of the EXO chairs, stability balls, free weights, and therabands. This provides you with an ever-changing workout that will always challenge you, but never bore you.
The 5 Basic Principles of Pilates. . .
Breath, Flow, Strength, Control, and Flexibility
TRX
TRX is a revolutionary method of leveraged bodyweight exercises that builds power, strength, flexibility, balance, coordination, and core and joint stability, all while preventing injuries. By using TRX you can build muscle strength and size, challenging your body in a way it has never been challenged. It keeps you constantly moving from one exercise to the next in a circuit-like manner, firing multiple muscle groups which not only provides cardio benefits and strengthens your heart, but also increases muscular endurance. Since the TRX Suspension Training system harnesses your own bodyweight, it allows you to adjust the degree of difficulty, regardless of your fitness level or goals.
What a beautiful Sunday we are having here in Southern California. I am back at the library preparing for clients I have this week and studying for one of my Master’s classes called “Balancing Energy And Weight.” Fun stuff!
I was reading through some stats in my class and I thought I would share them with you.
-60% of US adults overweight according to CDC.
-60% of children and adolescents are facing the same problems.
-this is a stat from 5 years ago and I am sure is higher now. The annual cost of obesity is $117 billion.
-retail sales for weight loss products are $4.5 billion annually with the total industry revenue exceeds $40 billion.
Each person is multi-faceted and needs a specific health program for their unique needs. There is no “one size” fits all approach. That is why the Dunamis Method looks at many areas of each persons life to help them heal and get back to robust health.
Click here and scroll down to look at the “Dunamis Model” and you will understand what I am talking about. With my clients I have to address many areas in their life along with their 3 body systems(hormonal, GI, detox).
If you are ready to start please let me know. Small changes in your health plan add up to HUGE BENEFITS.
The material contained within this website, including all documents and articles, and/or reference material, etc. are not intended to replace the services of a licensed health care practitioner, nor are they meant to encourage diagnosis and treatment of illness, disease, or other medical problems.
The information contained on this site is for educational purposes only . It should not be regarded as a substitute for professional medical treatment, and while every case has been taken to ensure the accuracy of the content, the author (Neal Caldwell) cannot accept legal responsibility for any problems arising from experimentation with the information described. Any application of suggestions set forth in the following portions of this website is at the reader's discretion and sole risk. Implementation or experimentation with any supplements, herbs, dietary changes, medications, etc. is done so at your sole risk and responsibility and should be discussed with your personal physician first.
