This Fitness Goal Personal Training post discusses stress and its effects on the human body. We discuss how the body copes with stress detailing the hormonal responses and physiological changes it triggers off in the body. We’ll also look at both the positive and negative effects this has on our bodies and how exercise can help us to combat stress.

In today’s fast paced society we experience high levels of stress that have a negative result on our general health. These stresses can be brought on by mental and psychological factors as well as those when we are placed in situations of physical danger.

Flight or Flight

When we experience stress our body has an innate bodily reaction that is triggered off – this is referred to as our fight or flight response. It’s a primitive, automatic and instinctive response that prepares the body to either “fight” or “flee” from perceived attack, harm or threat to our survival.
When our fight or flight response is activated, sequences of nerve cell firing occur and chemicals like adrenaline, noradrenaline and cortisol are released into our bloodstream.
These patterns of nerve cell firing and chemical release cause our body to undergo a series of very dramatic changes.
In a fight or flight situation we experience the following:

• Increased respiratory rate
• Blood is channeled from our digestive tract and directed into our muscles and limbs, which require extra energy and fuel for running and fighting.
• Pupil dilation and heightened vision
• Our awareness intensifies and impulses and reflexes are sharpened
• Our pain threshold increases
• Our immune system mobilizes with increased activation

When we reach this “survival mode” it’s almost impossible to cultivate positive attitudes and beliefs. Our emotions are quelled and our conscious mind is focused on fear and disengages from the forebrain decision making processes we employ when relaxed. Making clear choices and recognizing the consequences of those choices is unfeasible and we rely on the subconscious mind for instinctive and pre-programmed actions. Depending on what we have stored in the subconscious mind through our conscious forebrain thoughts, we may have extremely negative responses and become unintelligent in our everyday lives. It’s evident to see how being in a constant state of stress can have an adverse effect on our day to day lives.
When overwhelmed with excessive stress we focus only on short-term survival and not the long-term consequences of our beliefs and choices. Our lives become a series of short-term emergencies and we lose the ability to relax and enjoy our existence.
Burnout is inevitable what usually provides the motivation to change our lifestyle. We are propelled to step back and look at the big picture of our lives – forcing us to examine our beliefs, our values and our goals.

Cortisol

During the fight or flight response we experience elevated cortisol secretion which causes fat, protein and carbohydrates to be rapidly mobilized in order for the body to take action in a stressful situation. It’s instrumental in producing excess glucose in the body by means of the glucocorticoid effect which leads the protein content within the body to release glucose.
Cortisol is secreted by the two adrenal glands that are located on each kidney.

Cortisol performs the following functions in the human body:

• Help the body to manage stress.
• Convert protein into glucose to boost flagging blood sugar levels.
• Work in tandem with the hormone insulin to maintain constant blood sugar levels.
• Inhibit inflammation.
• Contribute to the maintenance of constant blood pressure.
• Contribute to the workings of the immune system.

While cortisol in normal amounts is necessary for proper metabolic function, a chronic elevated cortisol level has adverse effects on health, mood, body composition and performance.

High cortisol levels for prolonged periods can have the following negative effects:

• Adrenal Fatigue
• Increased appetite
• Weight gain – excessive glycogen produced will be stored as fat
• Poor immune function
• Fatigue
• Disturbed sleeping patterns
• Mood swings
• Depression

How Exercise Can Help Manage Stress

Perhaps the simplest, best way to turn down the activity of our fight or flight response is by physical exercise. Remember that the natural conclusion of fight or flight is vigorous physical activity. When we exercise, we metabolize excessive stress hormones—restoring our body and mind to a calmer, more relaxed state.
For the purpose of stress reduction and counteracting the fight or flight response, we do not need to exercise for 30 to 40 minutes. Any form of activity where we “work up a sweat” for five minutes will effectively metabolize off—and prevent the excessive buildup of—stress hormones. Get down and do 50 pushups, 50 sit-ups, jumping jacks, jump rope, run in place, run up and down the stairs, whatever. By exercising to the point of sweating, we effectively counteract the ill effects of the fight of flight response, drawing it to its natural conclusion.
Exercise increases our natural endorphins, which help us to feel better. When we feel good, our thoughts are clearer, our positive beliefs are more accessible and our perceptions are more open. When we feel tired and physically run down, we tend to focus on what’s not working in our lives. It is difficult to be, feel or think positive when we are exhausted, sleep deprived or physically out of condition.

The benefits of exercise are proven once again! Get down to your local gym or just enjoy the outdoors and kick stress out of your life.

If you are concerned about your health and well being and are not sure where to begin, get in touch with us at Fitness Goal Personal Training and get started on a better existence today – Your loved ones will thank you for it!

References:
Thebodysoulconnection.com
Wellsphere.com

Author: Fernando Solis

In this 2 part news post I will talk you through the recovery process I’m currently undertaking to get over a recent shoulder injury.
I’ve helped many clients recovery from injury and post injury surgery in my time as a personal trainer so I’m very aware of the benefits of corrective exercise.
As an educated health professional I found the medical consultation that followed my injury a little strange, and it prompted me to write this article regarding my experience.
I felt a sense of duty to inform people about the importance of following up any medical advice with a second or even third opinion and investigating all available options.

In this personal case study I will discuss:

• How my injury occurred
• Medical examination
• Basic shoulder anatomy
• Recovery process

The Injury – Shoulder Dislocation

On the 9th of March this year I suffered a shoulder dislocation while playing indoor soccer. I fell and landed awkwardly causing my shoulder to dislocate. It’s the most common type of dislocation with the head of the humorous pushing out and forward towards my chest – anterior dislocation of the glenohumeral joint.
Within half a minute I stood up and the head of my humorous rolled back into its rightful place. OUCH!

This particular type of injury is what is referred to as an acute injury which is caused by a trauma, rather than from poor joint stability and/or strength that is compromised by incorrect exercise technique.

This was the second shoulder dislocation on my left side. I did the same thing when I was 15 – fell over playing soccer! In my late teens I began weight training and worked extremely hard (with my limited knowledge on proper rehab and conditioning) to strengthen and stabilize my shoulder and the surrounding muscles and succeeded in achieving a secure shoulder girdle which has given me little trouble over the past 20 years.

Basic Anatomy of the Human Shoulder

The shoulder has the largest range of motion of all joints in the human body and is quite exposed to heavy external contact which increases the likelihood of potential injury. When you consider that approximately a third of the head of the humorous has contact with the glenoid cavity its no wonder that it’s a volatile joint that is susceptible to injury.

The glenohumeral joint comprises of:

• Biceps tendon – long head
• Superior glenohumeral ligament
• Subscapularis tendon
• Middle and inferior glenohumeral ligaments
• Glenoid labrum – The glenoidal labrum (glenoid ligament) is a fibrocartilaginous rim attached around the margin of the glenoid cavity in the shoulder blade. It deepens the glenoid cavity and creates a suction cap effect on the head of the humerous for increased stability.

The humorous is further fixed to the glenoid cavity and mobilized by the 4 deep lying rotator cuff muscles (Supraspinatus, infraspinatus, teres minor and subscapularis) and by the more superficial deltoid muscles.

There are other surrounding muscle groups which play a role in stabilizing the shoulder joint. In this case we need to consider the importance of the triceps, biceps, latissimus dorsi, teres major and pectoralis major muscles which all have attachments into the humorous and will need to be strengthened and incorporated into the recovery process.

Medical Examination

A week after my accident I was still quite sore and tender. I decided to play it safe and visit a reputable Melbourne sports clinic for a professional opinion on the likely damage my shoulder may have suffered. I was asked a few simple questions about my injury and the doctor checked the range of motion and pain I was experiencing.
I was told that my shoulder would have possible glenoid labrum, muscle tissue, ligament and tendon damage. The doctor emphasized the importance of the glenoid labrum and highlighted the slim chance that it would regenerate and recover its usual function in providing shoulder stability.

I was presented with 2 options:

• Attempt rehabilitation with the unlikelihood of a full recovery and risk wasting
6-8 weeks
• Have surgery for a guaranteed outcome

The doctor then drew diagrams, discussing the likely damage points and explained the surgical procedure that would repair it. I was advised to check the damage with an MRI scan and return for a second consultation, but the doctor was pretty certain that I would be looking at surgery to regain my normal shoulder function.

It was starting to sound like an expensive process.

There was little talk of a possible recovery through patient and proper rehabilitation. I would have thought surgery should be the final option presented once all other possibilities had failed.
I’m in excellent physical health and the fact that I’m a personal trainer didn’t seem to come into the equation. I have an exact understanding of the protocols of rehabilitation and have the mental discipline to carry out a surgery free recovery – All key ingredients to a positive and successful rehabilitation plan.

But the doctor’s message was clear – surgery was my best option.

I felt like a walking dollar sign and more importantly felt that my best interests were not being considered. Who looks forward to going under a surgeons’ knife?

I’d imagine that an uninformed patient would resign themselves to the trusted opinion of a sports doctor. This thought upset me considerably. How many people are being directed towards unnecessary surgical procedures, and who really benefits from it?
I am a health and fitness professional and back my knowledge to make a full surgery free recovery from this particular type of injury.

Needless to say I walked out of there less than impressed and was motivated to prove this doctor wrong. I felt no sharp pain, hadn’t suffered and breaks or structural damage and had made a full recovery from this exact injury before.
I have trust in the healing powers of the mind and body so I employed my own expertise and designed a recovery plan that revolved around what I knew in the gym.

To read the rest of this news post click through to The Power of Proper Rehabilitation – Part 2

This is the second part to the news post The Power of Proper Rehabilitation – Part 1

The Recovery Process

A measured and gradual approach is the key to a successful rehabilitation program. You should choose a health professional that understands your needs and someone you can trust to get you the end result you want. This may be a sports doctor, personal trainer or physiotherapist. Never be afraid to get second opinions, ask plenty of questions and do some of your own research. You need to be patient and in your mind believe that you will be stronger and better at the end of the process. Visualizing a positive result is essential.

Basic Principals of Shoulder Rehabilitation

The exact details of your program must be set by a professional. Do not attempt to prescribe your own exercise as a proper understanding of the injury, human anatomy, biomechanics and suitable exercise is essential. One wrong move and you will risk further injury and perhaps lose the chance of making a safe surgery free recovery.

Week 1-3

In the initial stages my aim was control the swelling and let the soft tissue repair itself by keeping movement down to a minimum. To reduce the swelling I took some anti inflammatory tablets for the first week then moved on to drug free alternatives. I consumed tumeric, apple cider vinegar, fish oil and glucosamine which all have great natural healing properties. I made up a chicken bone stock and cartilage soup and maintained proper hydration levels. I wanted to provide my body with all the shoulder joint needs to make a natural recovery.

Week: 4-6

In this period I introduced mobilization exercises to the shoulder and scapula. The exercises comprised mainly of medial and lateral rotations and I was very conservative with any movements involving shoulder flexion and extension. There were no abduction or overhead pressing movements as I still experienced pain through the shoulder and had restricted movement.
I also worked on my co-ordination and worked on integrating my shoulder and scapula movement with that of the trunk, pelvis, knee and ankle.
The mobilization exercises continued alone for 2 weeks and still remain part of my shoulder workouts.

Week: 6-8

I had now achieved the joint stability, strength and mobility necessary to undertake more demanding weight bearing exercises.
The strengthening exercises targeted the 4 rotator cuff muscles and the associated muscle groups (mentioned in the first article) that provide shoulder girdle stability. Little resistance (1-3 kgs) was used for these exercises.
The initial results were extremely encouraging and my shoulder was responding wonderfully to the exercises. The more I did the better it felt!
In this period I experienced an increased range of motion to my exercises, so the complexity of my workouts evolved accordingly.

Week 9+

It’s now been 9 weeks since my injury occurred and my progress has been all positive. I can perform all my day to day tasks both in and out of the gym with no recurring pain or concerns. I’m still working hard on the same exercises from the early stages which focused on mobility and stabilization.
I’m now able to do full body weight push ups and a variety of overhead pressing exercises – naturally with only moderate weights and a great deal of care and emphasis on maintaining impeccable technique – I’m confident I’ll be back to 100% very soon and performing my usual gym workouts.

Conclusion

My personal rehabilitation path has been a great eye opener and learning experience on many levels. Getting back to normal function involves the practice of mental and physical discipline. It’s very important to make an informed decision before considering any type of recovery path, particularly one that involves a surgical procedure.

There is certainly a time and place for surgery to help recover normal body function and at times is the correct option. My advice is that you exhaust all other options before considering surgery.

I’ve been able to prove yet again that my knowledge and expertise will help overcome injury and restore quality of life. I’ve done it for clients and now for myself!

It’s been both a great psychological and physical challenge for me but I believe I’m in tune with my body and prepared my mind for only one outcome – A successful and full recovery!

My message……Trust your body.

For more information about how Fitness Goal Personal Training can help you recover from an injury concern send us an email though our contact link and take a look at our website for more information.

In this latest injury related post, FGPT physio Greg Dea focuses on the knee. He explains basic anatomy, common injuries and how they occur. He also outlines the correct procedures you should adhere to for a full recovery.

The knee in isolation is often injured in sports, whether they be contact, non-contact, group or individual pursuit.

A knee injury can immediately be grouped into two groups – traumatic or atraumatic (or overload/overuse). In both cases, the injury can be acute, ie just happened, or chronic, ie several weeks to months or years old. So, you can have a new traumatic injury, such as a twisting or contact injury in a game or even that’s just happened. You can also have an old traumatic injury that still gives trouble. You can also have a new “overuse” injury, ie a pain that has popped up without really knowing why that is likely to have its cause in many different areas of training and biomechanics.

The common injuries include ligament sprains, such as cruciate or collateral ligament sprains, muscle strains and cartilage injuries, such as to the meniscus inside the knee, or the back of the knee cap (patella). Another injury common to jumping athletes occurs to the tendon underneath the knee cap, known as the patella tendon. It’s also worth noting that pain at the back of the knee can mean injury to muscles or ligaments deep in the knee, cartilage at the FRONT of the knee, or even significant injury in the hip or lower back! Thus its important to have these pains assessed, particularly if knee pain is causing a limp and the athlete is young.

A sprain is the word used when describing injury to the tissues holding a joint together, such as a ligament or joint capsule. This is different from the word “strain” which describes injury to muscles, tendons and other types of connective tissue. In both cases, sprain and strain, there is no difference in the use of this word and the words “tear”, “rip” or “rupture”, only in the degree of injury – for example if you grab a piece of tissue paper and tear it slightly, its still torn. Similarly with ligaments, capsule and muscle – the strain or sprain will be a tear, but its the degree of injury that determines the degree of disability and recovery time.

Ligament injuries occur when a joint is forced beyond its usual range of movement with usually high force at speed (such as another player falling across the outside of inside of a knee). They can also occur when the knee twists suddenly. The athlete often feels a strong pain, and may also hear or feel a pop or tearing. These injuries need to be treated with a high degree of suspicion and assessed by a qualified and experienced health practitioner such as a physiotherapist or sports doctor or orthopaedic surgeon. Minor knee ligament sprains often see a person require some supportive taping and/or bracing, rehabilitation and time away from training and competition before returning to full activity (with support) by approximately 4-6 weeks (sometimes less). Major strains or sprains often require surgical intervention to repair and may require many months to return to training and even more to return to competition. Many athletes do not make it back to full sport, and this is usually due to inadequate or incomplete rehabilitation.

A common knee injury in sports involving running is pain in or around the knee cap, but not including the tendon below the knee cap. This is thought to occur when the knee cap abnormally glides and slides around the bottom of the thigh bone. There are many possible causes, but it is nearly inevitable that there will be muscle imbalances, weakness or restrictions of movement at the foot, ankle and especially hip. Addressing or treating the knee without having the areas above and below assessed will likely see the knee injury persist. In some cases, knee cap pain can be removed by altering only the joints above and below. As you can see then, a proper assessment is required.

Patella tendon injuries often occur in sports involving jumping and running with change of direction. They are usually painful distinct spots of pain on the tendon and often disabling. The understanding of these injuries has advanced significantly in the past decade, and surgery is rarely required. It is definitely worth seeing a good sports physiotherapist and possible sports doctor to help rehabilitate these injuries. They often require management of training load for the rest of the athletes career, but usually allow return to full competition.

If you have knee pain, consult your preferred sports physiotherapist for a full assessment and a description of movements you can safely perform.

At Fitness Goal Personal Training we can work closely with your chosen physician to get you back in full action with an effective rehabilitation program.

Contact us for more information about our personal training and rehabilitation programs.

So the question begs to be asked – Is there a need to have a personal trainer?
For the general population the simple answer is yes, and there are numerous reasons for this.

Fitness Goal Personal Training has uncovered 3 main factors that have assisted its varying client base get results with its personal training services in Melbourne.

Establishing your needs.

There is always an underlying reason and fitness goal that gets us exercising in the first place, such as, losing weight, getting stronger, sport specific training and rehabilitation. But with the endless amount of exercises and workouts – do you really know what you need to do to achieve your desired training outcome?
A personal trainer will save you time, cut out the guess work and have you performing a customized fitness routine to get you the results you want immediately.

Correct exercise execution.

Having the correct exercise technique is critical for both maximizing the outcome of a particular exercise and avoiding injury. Bad exercise and workout habits on the gym floor will have an adverse effect on your posture, co-ordination and general body mechanics and function. The human body is designed to move in 3 planes of motion and it’s important that it’s done safely and correctly.

Diet and Lifestyle

Nutrition is a vital ingredient to improving body shape and general health. A personal trainer will guide you toward positive eating options to best suit your training needs and goals. Basic understanding of what you eat and how you plan you daily meals is critical for success.

Adjustments to lifestlye is often overlooked and it’s important that it be analized and changes made where neccessary. Temporary lifestyle changes need to be implemented to our current habits to help us along to achieving our training goals.

Motivation and support.

Even if you know what you have to do to get results – will you do it? Making the decision to start getting fit and actually following through on your challenge are two different matters! Working out 3-4 times weekly and following a dietary plan for example is not easy and another reason a personal trainer can be of great benefit to you.
Going to a session with your trainer is like attending an appointment, it’s a commitment between you and your personal trainer that will keep you from skipping your workouts. Furthermore, the relationship between you and your trainer becomes vital with his/her motivation, encouragement and support a key to your success.

Fitness Goal Personal Training operates throughout Melbourne and has helped many of its clients with their fitness and exercise goals. Please feel free to navigate through our website and take a closer look at our expertise and services we offer.

Please contact us for more information about us.

Fitness Goal Personal Training in Melbourne is here to help you!

In this latest post Fitness Goal Personal Training resident physiotherapist Greg Dea tells us about some common shoulder complaints experienced with bench press training.

It’s an excellent post that will explain the basic structure and function of the shoulder and suggests how to proper care for it and manage any discomfort during your training.

We hope you enjoy this latest information and get some value from it. Don’t forget to email us with any other questions you may have about an injury and we’ll do our best to guide you in the right direction.

Our commitment to keep you exercising has just taken another major step forward! Whether you are involved in our personal training in Melbourne or are on the other side of the planet – we can help!

We now offer you his expertise as we endeavor to provide you with the best possible service and advice to give you the most effective outcome in your pursuit of fitness and good health.

Fitness Goal Personal Training strongly encourages you to make use of this free resource by speaking directly to your personal trainer or by emailing us with your injury concerns and we will gladly provide you with the right solution to your problem. Further more we will be publishing articles every month on common injuries that most frequently affect our training patterns.

Greg’s experience has taken him across all parts of the globe where he has not only practiced as a clinical physiotherapist, but has extensive experience with athletes of various sporting disciplines and has helped servicemen in the military keep on the job.

Take a closer look at Greg’s impressive credentials:

Qualifications

Master of Physiotherapy (Sports) – coursework degree – due for completion January, 2010 – Latrobe University, 2008-2010
Graduate Certificate Sports Physiotherapy, LaTrobe University 2007
Bachelor of Physiotherapy (Honours), University of Melbourne 1999
Bachelor of Science, University of Melbourne 1996

Professional Memberships

Australian Physiotherapy Association (APA)
Sports Physiotherapy Australia, Special Interest Group of APA

Sports Physiotherapy Positions Held

2009-2010 Manager Darwin Dingoes Rugby 7’s Club for the “Hottest 7’s in the World” international tournament, Darwin, NT, Australia.
Responsible for specialist coach and physiotherapist selection, fitness and injury prevention and management.
2008-9 Team Physio for Northern Territory Rugby Union (NTRU) in the Australian Rugby Shield competition
2009 Team Physio for Darwin Dingoes at the “Hottest 7’s in the World” international tournament, Darwin, NT, Australia.
2008 Team Physio for Northern Territory Thunder Under 18’s Australian football team in the TAC Cup competition
2007 Team Physio for NTRU Schoolboys at the Australian Schoolboys Championships
2005 Visiting Physio for Team Tenax Professional Cycling Team July altitude training camp, Dolomites, Italy.
2003 Court-side Physio for Victorian State Netball League winter competition
2002 Court-side Physio for Under 18 Australian Junior Basketball Championships

Clinical Physiotherapy Positions Held

10th January 2007 – current, Contracted senior clinician for the Australian Defence Forces in Darwin, Australia.
2008-2009 – After-hours high performance sports physiotherapy screening and clinical service at my own private practice, Palmerston Australia.
Senior 1 locum musculoskeletal outpatients physiotherapy positions:

4th July 2006-21st December 2006 Mill Park Physiotherapy, Mill Park, Victoria, AUSTRALIA. Private clinical practice.
5th September 2005 – May 26th 2006 Mansergh Barracks Health Centre, Gutersloh, GERMANY
July 4th 2005 – September 4th 2005 Princess Royal Barracks Medical Centre, Gutersloh, GERMANY
9th May 2005 – 23rd June 2005 Mold and Lluesty Community Hospitals, WALES
11th April 2005 – 6th May 2005 Wrexham Maelor Hospital, Wrexham, WALES
31st January 2005 – 23rd March 2005 Primary Care Rehabilitation Facility, Duchess of Kent Barracks, Aldershot, ENGLAND
Permanent senior musculoskeletal private practice positions:

July 2004 – December 2004 Robertson Barracks Medical Centre, Darwin, Northern Territory AUSTRALIA
May 2002 – May 2004 Clinical Manager at LifeCare St Albans Physiotherapy, St Albans, Victoria, AUSTRALIA
January 2002 – May 2002 Nelson Bay Physiotherapy and Sports Injury Centre, Nelson Bay, New South Wales, AUSTRALIA
November 2001 – May 2002 Port Stephens Physiotherapy Centre, Raymond Terrace, New South Wales, AUSTRALIA
December 1999 – November 2001 Head of Department at Army Recruit Training Centre, Blamey Barracks, Kapooka, New South Wales, AUSTRALIA

Continuing education since graduation

2009 Level 3 Sports Physiotherapy Course, Australian Institute of Sport, Canberra, Australia.
2008 Cycling and Running Biomechanics Course, Sydney Sydney, Australia (hosted by Trish Wisbey-Roth, Olympic/Sports Physiotherapist).
Optimising Lumbar Spine and Pelvic Biomechanics Course, Sydney, Australia (hosted by Trish Wisbey-Roth, Olympic/Sports Physiotherapist).
Master of Physiotherapy (Sports), Latrobe University, Melbourne Australia.

2007 Musculoskeletal Acupuncture: Western Acupuncture & Dry Needling, Gold Coast.
Level 2 Sports Physiotherapy Course, Australian Institute of Sport, Canberra, Australia.
Graduate Certificate in Sports Physiotherapy, Latrobe University, Melbourne Australia.
APA Sports Physiotherapy Conference, Cairns, Australia.
2006 AFL Hamstring Injury Symposium
2005 The Art of Running Workshop, Melbourne, with international Level 4 track and field coach Malcolm Falk.
2004 In service training at: RBMC Darwin, AUSTRALIA; PCRF Aldershot, ENGLAND and RRU Gutersloh, GERMANY (2004-2006)
2003 Level 1 and 2 Clinical Pilates for Physiotherapists
2002 Part A (Lumbar Spine) McKenzie Course, Box Hill Hospital, Melbourne

2001 AFL Injury Symposium, MCG, Melbourne
Level 1 and 2 NAGs, SNAGs and MWMs Course, Melbourne University
Level 1 Sports Physiotherapy Course, Australian Physiotherapy Association, Sydney Branch

2000 Victorian Conference of Science and Medicine in Sport, Melbourne University
Level 1 Spinal Physiotherapy Course, Royal Talbot Hospital, Melbourne