Alpine’s owner, Brent Dodge, was published in [...]]]> Oh to be one of the first kids on the block with the latest and greatest gizmo. Only this time, we’re one of the first in the country! And it’s not a gizmo. Rather, it’s an exercise technology that is one step ahead of its time. Check it out.

Alpine’s owner, Brent Dodge, was published in this months’ Balanced Body University newsletter. It’s a secret-breaker. In fact it gives a play-by-play of the steps we took at Alpine to become one of the first clinics in the country to embrace brand new exercise technology, called CoreAlign.

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Riding the wave of a new rehab and fitness trend can put your career or business in the driver’s seat. But sometimes you realize it’s more than a trend. Take Pilates. I heard of it in the 1990s; I embraced it in the 2000s. Doing so placed my skillset and PT practice in the forefront, even in a market saturated with PT clinics.

To read the rest of the article, click here.

And for more information on CoreAlign, visit the CoreAlign web page on our clinic website by clicking here.

So effective, in fact, I want you to envision 4 for 40. That stands for 4 minutes a day, 4 days per week, for 4 months, to burn 40 pounds. Did I explain that this [...]]]> Sure. Doing a high intensity workout using the options I’ve shared over the past few days isn’t easy. But it’s effective.

So effective, in fact, I want you to envision 4 for 40. That stands for 4 minutes a day, 4 days per week, for 4 months, to burn 40 pounds. Did I explain that this approach is effective?

If you want to burn fat, you need to push the intensity envelope. That puts you in to an oxygen debt, which your system must repay. To do so, your body will replenish the glycogen (from your liver and muscle cells) that you used during the exercise by taking fat reserves and paying back the debt.

This process lasts between 24 to 48 hours, which means this. Although your exercise only took 4 or so minutes, you’ll continue to benefit for a day or two afterward. That’s why you can see real results with this approach.

Since you’re going to burn a lot of fat and get your muscles cut, you need to get a baseline to measure your success. Here are a couple ways to do this. I encourage you to take the measurements, and write them down before you begin the program. Recheck your success every month.

1. Waist circumference: Take a measurement around your waist at the level of your belly button. Don’t inhale and hold your breath. Be honest with your measurement.

2. Mirror test: Stand in the raw in  front of a mirror. Give yourself a score between 1 and 10. If you’re a 10 you’re as cut and trim as you get. A 1 is on the bottom of the scale.

3. Body weight: This is an okay place to start, but it’s not exactly accurate because as you convert fat to muscle, you may actually weigh more because muscle weighs more than fat.

I encourage you to read through all 7 parts of this series on high intensity interval training. Check back because I just put together a very cool video on the science behind this approach, along with a step-by-step plan to help you achieve your fitness and weight management goals.

Until then, be sure to check out my clinic website by clicking here.

The reality is that most people simply don’t have time to exercise for an hour or more a day. So getting an even more effective work out in 16 to [...]]]> In previous episodes of this series, I’ve covered the science and practicality of using high intensity interval training. It’s fast and effective.

The reality is that most people simply don’t have time to exercise for an hour or more a day. So getting an even more effective work out in 16 to 32 minutes a week is a no brainer.

In Part 2, I introduced the timing on how to get your 4 to 8 minutes of exercise in using a stationary bike. In this episode, I’m giving you a fourth option for carrying out your brief, but effective, intensity work outs.

Besides using a stationary bike (Part 2), a squat thruster (Part 4), or the X-iser (Part 5), you may want to do a Turkish get up.

Basically, this is a familiar move. It includes the act lying down flat on your back and then getting up off the ground (hey that’s familiar). One way to get up is to come up to one side and onto your elbow. Then pull yourself into a half kneeling or lunge position. Then stand up. To complete the move, simply reverse your actions and end up lying flat on your back.

To add a new and helpful dimension to the Turkish get up, hold a dumbbell in your hand. Only this time, you must point the weight directly to the sky at all times. A tip to make this easier is to keep your eyes on the weight as you go through the entire movement sequence.

As with all the exercise choices I’ve given you, I recommend that you use the sequence of work and rest that I outlined in Part 2.

Be sure to check back for Part 7 of this series, as I’ll give you some ideas of how to track your success.

And be sure to check out our clinic website at Alpine by clicking here.

The reality is that most people simply don’t have time to exercise for an hour or more a day. So getting an even more effective work out in 16 to 32 minutes a week [...]]]> In previous episodes of this series, I’ve covered the science and practicality of using high intensity interval training. It’s fast and effective.

The reality is that most people simply don’t have time to exercise for an hour or more a day. So getting an even more effective work out in 16 to 32 minutes a week is a no brainer.

In Part 2, I introduced the timing on how to get your 4 to 8 minutes of exercise using a stationary bike. In this episode, I’m giving you a third option for carrying out your brief, but effective, intensity work outs.

Besides using a stationary bike (Part 2) or squat thruster ( Part 4), you may want to try the X-iser, a commercially available and compact unit you might consider. In addition to being compact, it is highly effective for getting a maximal workout safely.

Stand forward in the foot plates. Squat slightly. Now begin stepping quickly with shallow steps. Avoid making the foot plates go all the way up and down. Rather, keep them centered and move them up and down only slightly, but super fast.

Increase the intensity of the exercise by placing your feet back further in the steps and by curling and pressing a dumbell (see Part 3).

Learn more about the X-iser and how to purchase one by clicking here. When you land at their site, be sure to also check out the section on “Science.”

Again, use the sequence of work and rest that I outlined in Part 2.

In Part 6, I’ll introduce one more way to get a high intense workout that’s easy and that you can do in the comfort of your own home or office. And in Part 7, I’ll give you some ideas of how to track your success.

Until then, be sure to check out our clinic website at Alpine by clicking here.

The reality is that most people simply don’t have time to exercise for an hour or more a day. So getting an even more effective work out in 16 to 32 minutes a week [...]]]> In previous episodes of this series, I’ve covered the science and practicality of using high intensity interval training. It’s fast and effective.

The reality is that most people simply don’t have time to exercise for an hour or more a day. So getting an even more effective work out in 16 to 32 minutes a week is a no brainer.

In Part 2, I introduced the timing on how to get your 4 to 8 minutes of exercise in using a stationary bike. In this episode, I’m giving you a second option for carrying out your brief, but effective, intensity work outs.

Besides using a stationary bike, which is one of the safest ways to do this, you may want to try a squat thruster. Basically, this is a familiar move. It includes the act of sitting and standing (hey that’s familiar), followed by raising your arms up, also called a shoulder press. It’s easy. Sit on a firm surface, like a chair or table. Hold your folded hands against your chest. Stand straight up. Then raise your arms straight up.

Start                                        Finish

As this gets too easy, hold a dumbell in your hands. Keep your knees aligned over your toes, so your knees don’t angle in or out too far. Also, keep your back from arching as you raise your arms overhead. Be careful not to hit your chin with the dumbell as you raise your arms up.

Give it a shot using the timing sequence I gave you in Part 2.

In Parts 5 and 6, I’ll introduce two more ways to get a high intense workout that’s easy and that you can do in the comfort of your own home or office.

Until then, be sure to check out our clinic website at Alpine by clicking here.

There are a few factors that weigh in as to why this is so. First, there’s a body of research showing that moderate and continuous exercise [...]]]> In Part 1 of this series, I described the frustrations that many people experience when they are not successful in achieving their weight loss goals with moderate and continuous exercises.

There are a few factors that weigh in as to why this is so. First, there’s a body of research showing that moderate and continuous exercise isn’t effective for impacting fat loss. Second, who has the time these days to exercise for an hour several times a week?

Why not instead choose an exercise approach that is dramatically efficient (how does 4 minutes a day sound?) and has the research to back it up?

In that case, here is an outline on how you can accomplish a workout like I’m describing.

Because you’ll be working out with a maximum effort, your safest best is to use a stationary bike. That way, you won’t go flying off when you’re going all out. And if you haven’t been active in an exercise program, you should get clearance from your doctor.

Alright. Get on your bike, making sure you have a slight bend in your knee as your leg extends at each revolution. Then follow my routine below.

1. Warm up for a couple minutes at a comfortable pace and resistance.
2. Increase the resistance on the bike to a reasonable level.
3. Pedal as hard and fast as you can for 30 seconds.
4. Rest 30 seconds.
5. Pedal as hard and fast as you can for another 30 seconds.
6. Rest 4 minutes.
7. Repeat number 3 through 6 for a total of four rounds.

By doing 4 rounds, you’ll end up doing 4 total minutes of actual work. You think that’s easy? Try it. It’s definitely a challenge. If you’re deconditioned, you may want to break up each minute of work by doing a triple 20. That means you’re going to go hard for 20 seconds followed by a 20 second rest, and you’ll do that 3 times for a total of 1 minute of maximum work. Upon completing the triple 20, rest 4 minutes, and repeat 4 times.

Whether you choose to do a double 30 (30 seconds on, 30 seconds off, 30 seconds on) or a triple 20, you should plan on doing this type of exercise 4 times per week, no more, no less.

In Part 3, I’ll show you ways that you can advance your exercise program. And Parts 4 through 6 will give you other specific ways to do this program and thus keep it interesting and effective.

Until then, be sure to check out our clinic website at Alpine by clicking here.

Here’s a play-by-play of Scott’s successful climb, taken from Tuesday’s Missoulian.

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He left his tent [...]]]> Mission accomplished! Scott Woods successfully reached the top of Mt. Rainier, a goal that he set to help raise funds for the Missoula-based Fit to Fight program and its inspirational message that participants can be “Stronger than Cancer.”

Here’s a play-by-play of Scott’s successful climb, taken from Tuesday’s Missoulian.

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He left his tent in the dead of night, working his way up the snowy, crevassed slopes of Mount Rainier.

About 7:30 one morning last week, after nearly six hours of climbing, Scott Woods came over the final snow slope and stood at the summit crater of Rainier, 14,411 feet.

For the rest of  Scott’s exciting story, click here.

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For more information on the fit to fight program, go to FitToFightMT.org.

The scapula, or shoulder blade, plays a key role in [...]]]> Ongoing pain or problems in your shoulder may suggest the need to seek help for it. Notably, issues in the shoulder commonly stem from faulty actions in the muscles that support and move the shoulder blade. Left untreated, these problems tend to get worse, not better.

The scapula, or shoulder blade, plays a key role in strength, coordination, and movement of the arm. It also provides a connection between the arm and the spine by way of the thoracic (chest) wall.

When we lift our arm or reach behind our back the scapula must slide, rotate, and tilt in certain directions. By doing so, the scapula provides stability of our shoulder joint and enables us to increase shoulder movement.

Problems here may be due to a “sick scapula,” a term that refers to problems with the role of the shoulder blade. It may be allowing too much or too little movement. If there is weakness or poor coordination in the muscles that direct the scapula, bigger problems loom.

This condition typically occurs on one side but not always. When it occurs, there are oftentimes problems with scapular or arm pain. It can also play in to shoulder problems such as shoulder impingement, rotator cuff tendonitis, a rotator cuff tear, or a shoulder bursitis.

The good news is that a problem scapula is usually treatable. Proper evaluation and treatment of a shoulder condition will addresses the scapula. And proper scapular  function is necessary when developing a well-rounded shoulder strengthening program. Addressing specific muscles is vital to providing the correct movement of the shoulder blades with the shoulder and arm complex.

Learning how to activate the scapular muscles and knowing how to control them is paramount to any successful shoulder program. Overuse and incorrect scapular and shoulder joint movement can lead to ongoing painful and bothersome shoulder conditions. In the end, if you let shoulder problems go too far, you may end up losing ground.

You are encouraged to seek the advice and help of Alpine’s physical therapists. They have expertise in treating conditions stemming from faulty shoulder blade function. To schedule an appointment, call our offices at 251-2323 or 541-2606.

For more information on shoulder conditions, view all 20 of our online shoulder Patient Guides by clicking here.