3 reasons to start working out and NONE of them are weight loss!

Exercise and movement have so many benefits that it’s a shame we tend to focus only on losing weight. Exercise has a positive impact on literally every system and organ in the body including the heart, muscles, brain, and lymphatic system! In fact, we are so connected and dependent on movement, that in biology the ability to move is a characteristic necessary to classify an organism as an animal!

Although weight loss can be a driving force for many to start a workout regimen, it can also be a hindrance when our quick (and sometimes unreasonable) weight loss goals aren’t met. Unfortunately, for most this causes them to stop working out all together, and then their whole body is worse off for it. If this sounds like you, I can assure you that there are so many reasons to keep moving in your life! Hopefully learning about some of these will help you shift focus during exercise and will keep you on the right path toward health and wellness!

Reason 1: Self Care

Now-a-days self care has become synonymous with meditation, Netflix binging on your couch, or visits to the spa for a Swedish massage. While all of these have their place, your body craves movement more than anything to take care of itself.

Movement pumps blood to all areas of the body. Blood contains nutrients from food intake which helps the body rebuild and repair damaged tissue...which to me, sounds an awful lot like self care!

Movement also promotes release of endorphins (or endocannabinoids, research still out on that one!) which leads to feelings of euphoria and increased positivity!

Movement also forces fluid into joints, lubricating them, which allows for pain free movement within the joint. Movement is the only way that your joints can self care. The blood supply is very low in tight areas of the joints, and the pressure created by movement literally forces nutrients and fluid into the joint. Thus, allowing the joint to perform self care.

Reason 2: Detoxification

Let’s be honest, we all know this isn’t a real thing, right? The body naturally removes “toxins” from itself. You literally have an organ devoted to this (the liver) and a whole system that is constantly battling against foreign invaders (lymphatic system). If we need to actively do something to “detox” our body why don’t we stay drunk for days after a night of drinking?

The closest thing to detoxification that I know of is movement! Movement requires energy. To produce energy, the systems in our body have to start using what’s around and available. Stored carbohydrates and fats will be thrown into the gas tank and burned for fuel to produce movement. Unlike a juice cleanse, a method of “detoxification” through movement WILL actually lead to depletion of substances in your body.

Movement can also create sweat. Although sweat is 99% water and is not a way our body excretes “toxic” substances, it does have a cooling and refreshing effect on our body. This release of water and salt can also decrease bloat which is what is happening in most people when they go on a “detox”. Finally, movement has euphoric effects that can make us feel lighter and airier instead of sluggish and weighed down - two of the top reasons people feel like they need to do a detox!

Reason 3: Wakefulness

It is pretty well known that movement can make you feel alert, awake, focused, and more energetic! Movement increases wakefulness (the time consciously awake solving life’s problems) by increasing blood flow, increasing oxygen transportation, increasing hormone transportation, and putting the body into a anabolic state to promote growth after a hard workout! There are a number of studies that show exercise can increase working memory, mood, and alertness. It also will help with better sleep and circadian rhythms, making sure that when you’re awake, your wakefulness is on point!

Self-care, “detoxification”, and wakefulness are all things to keep in mind when you’re starting a new exercise routine. It is helpful to write daily notes about how you’re feeling before, during, and after exercise. Specific notes on how exercise makes you feel will be motivating when you look back at them and see how far you’ve come.

Sure, weight management is important but weight is primarily dictated by nutrition NOT exercise. Shifting focus toward other reasons for working out will help you keep a healthy habit going over the long run.

Stephen Cornely
www.triadwellnessphilly.com
9738864034
FB: Triad Wellness Philly
Insta : @stephenjcornely

The most “bang for your buck” movement for shoulder, spine, and hip health!

“I don’t have enough time.”

Sound familiar? In today’s day in age, it is certainly difficult to devote the amount of time we should to taking care of our bodies. For this reason, it is best to start off small, meaning use relatively simple movements, that don’t require a lot of time, that will help you get in the habit of of devoting time to movement and other forms of self care.

This is where the Modified Diagonal Stretch comes in. It is a movement that can be performed with only only 1 piece of equipment: a wall, and who doesn’t have access to a wall 24/7 -- hell, we are trapped inside 4 of them way too much!

The modified diagonal stretch is great for beginners for a number of reasons:

1. It is safe. You are on 1 knee and close to a wall, both of which reduce the likelihood of falling over. It’s an active stretch, meaning that you are in complete control of the range of motion. Thoughtful active movements make it less likely that you will force yourself into a compromised position.
2. It creates movement in 4 of the bodies major bones/joints: the shoulder blade(scapulothoracic joint), the true shoulder (glenohumeral joint), the spine (vertebral joints and sacroiliac joint), and the hip (acetabulofemoral joint). Joints moving = healthy joints.
3. It actively combines global rotation and global extension, two highly under trained yet highly used movements in everyday life!
4. The wall is used as a block to guide the movement correctly, making it very difficult to mess this up!

Follow the link to my YouTube channel to watch me coach you through the diagonal stretch and then go try it on your own! It could be a game changer for your health, fitness, balance, strength, and mobility! 

https://www.youtube.com/watch?v=2TlNAR0Y70I

And remember, the first part of starting any exercise routine is creating small manageable changes that ultimately lead to more excitement, variation, and consistency in your newly formed habit.

Steve Cornely CPT FRCms LMT
www.triadwellnessphilly.com
steve@triadwellnessphilly.com
Ig: @stephenjcornely
FB: Triad Wellness Philly

PS: Remember there is no substitute for getting assessed by a professional and having exercise prescribed to fit your needs and goals!

Mastering the Art of an Afternoon Nap – Finding Time to Recharge

One of the best things we can do for our health, focus, energy, and fitness is to get enough rest. Unfortunately, most people do not prioritize sleep as part of their health and wellness regimen. I have found that I function well with approximately seven hours of sleep per night coupled with a 20-30-minute nap during the day. Here are eight tips on how to incorporate a nap in your daily routine: 
 
1. First let’s begin with prioritizing the idea of rest. If you feel like you cannot devote 15-30 minutes to a healthier you, I suggest you reexamine what and who you are living for. If you are having trouble figuring out where to find 15-30 minutes in the middle of your day, begin by evaluating how you spend your personal time. Do you use your entire lunch break to eat or do you also use that time to socialize? Do you watch TV, surf the web, scroll through social media, or take coffee breaks at work? The time is there, you simply need to identify and be purposeful with it! 

2. When possible, choose the same time daily to devote to your nap. I prefer to choose a time around 2pm, which is typically a bit more than half way through my day. 

3. Buy an eye mask and ear plugs and use them. 

4. Put your phone on do not disturb and set an alarm for 15-30minutes and put it face down. This ensures you can fully relax knowing you will be alerted when its time to wake up while reducing distractions. 

5. Find a dark, quiet, warm, comfortable space. If you work in an office, consider using any available office with a door, your car, a meeting room, or, if your office provides a quiet/nap room use it! Lock the door, draw the blinds, and sit or lay in the most comfortable position possible. 

6. RELAX! Relaxation takes FOCUS. Focus on slow diaphragmatic breathing, the movement of air in and out of the lungs, and the blackness that you see when you close your eyes. Concentrate on relaxing each muscle in your body starting from your head to your toes. This is a time for you to take inventory of your body. If you feel an area of your body fighting the opposing force of gravity, try to relax it. If you have ever taken a yoga class, this is what shavasana is. Simply relaxing, noticing, and breathing.
Your mind may drift when you first try this, be sure to focus on your goal of relaxing. Overtime it will become easier. 

7. When your alarm sounds, get up immediately. In the beginning, you will have the urge to continue sleeping. Keep a water bottle with you and when
your alarm sounds, drink up. This will help wake you up. Once you establish a routine, you will be able to wake up more naturally feeling refreshed. 

8. Repeat this routine daily. Over the course of 30-90 days your body will adapt. It will efficiently recharge itself for a productive afternoon after your 15-30-minute nap. 

Some days, you may not actually sleep. However, simply sitting in a dark room, with earplugs and an eye mask will help relax your senses. In a world where we are constantly stimulated, giving your senses a break will feel amazing! You can also use this time for meditation or prayer.

In today’s high paced world, it has become a badge of honor to be busy and tired. Not only are you doing yourself a disservice, but you are also doing everyone around you a disservice. Finding life balance is a highly personalized art. It takes commitment, prioritizing, and time management. When you find it, you will realize that inactivity and recovery are just as important to success as work and effort are.

Stephen Cornely LMT CPT FRCms
www.triadwellnessphilly.com
IG: @stephenjcornely
FB: Triad Wellness Philly

The BEST exercise you're not doing for HEALTH, LONGEVITY & LOW BACK PAIN

Your spine is an integral part of every single movement you do.  Every single second, of every single day, your spine is involved in keeping you alive. 

Your spine is responsible for more than you may realize.  Your spine:

• creates, stabilizes and facilitates movement  all over your body;
• is an attachment site for your diaphragm, which is your most important skeletal muscle; and
• protects your central nervous system which enables your brain to send and receive signals to and from the rest of your body.

A chronic issue many people face with their spine is low back pain.   It is estimated that eighty percent (80%) of people, at some point in their life, suffer from low back pain.  If you are one of those people, consider taking a proactive approach to keeping your spine in good working order.  Segmental “cat-cows” are a great way to get started.

What is a segmental cat-cow?

The goal of a segmental cat-cow is to  move your spine from an extended position to a flexed position (and vice versa) one (1) joint at a time.

Why should you incorporate segmental cat-cows into your fitness routine?

Our joints need movement for survival.   However, the thirty-three (33) bones in our spine often move in groups or chunks because we don’t practice moving them one joint at a time often enough.  Imagine if you couldn’t bend your finger at every single knuckle? That would certainly create a lot of issues in your every day life.

How often should you incorporate segmental cat-cows into your fitness routine?

To ensure you’re moving in as many ways as possible you should attempt to do all 4 variations of this movement daily.  Good news,  it will not take very long to do, and you can do it just about anywhere!

How to do a segmental cat-cow:

This movement is more difficult than it looks. Try not to get frustrated despite the fact your first attempt will not likely be successful.  If the movement creates or aggravates pain, STOP immediately and seek advice from a professional who can assesses the reason(s) for your pain.

There are many modifications that can be made to make the movement easier, harder, or different to fit individual needs.  Below are videos of the four main variations of a segmental cat-cow.  Give them a try!

Variation 1: Start flexed, move the head first, working your way down the spine to your tail bone, finish extended.

https://www.youtube.com/watch?v=SCGC-CdgVJ0

Variation 2: Start flexed, move tailbone first working your way up the spine to your head, finish extended

https://www.youtube.com/watch?v=LJgafygzLoE

Variation 3: Start extended, move tailbone first, working your way up the spine to your head, finish flexed.

https://www.youtube.com/watch?v=TwfqxZe61rY

Variation 4: Start extended, move head first, working your way down the spine to your tailbone, finish flexed.

https://www.youtube.com/watch?v=R_dj061A31w

Need more help?

Contact me if you are interested in learning more about movements like segmental cat-cows to improve your health and fitness.

Stephen Cornely LMT CPT

steve@triadwellnessphilly.com

ig: stephenjcornely

fb: Triad Wellness Philly

Youtube: Stephen Cornely

I am a licensed massage therapist & strength & mobility specialist in Philadelphia PA.  My passion is to help people take control of their body so that they can do anything and everything they require of their body.

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Train Your Joints, Not Your Muscles!

Why it is logical & healthy for the average person to train their joints in their fullest range of motion instead of their muscles.

1.     Joints are the things that need to be able to move well in order to keep movement independence. 

2.     The only way joints receive/send information to and from the brain is through movement in all planes of motion.  Information is critical for them to function well.

3.     The only way joints receive nutrients to repair themselves is through movement.

4.     Traditional gym exercises tend to be linear or focus on specific muscles in 2 directions at a time (up/down, right/left, front/back).  This not how we move in everyday life.

5.     Muscles produce different actions depending on the orientation of your body in space and their orientation to neighboring joints.  For example, lifting your arm above your head while laying on your back is a lot different than lifting your arm over your head while standing.

6.     The joints are where movement occurs first.

7.     A natural result of aging is the loss of ability to produce force (strength).  This will occur at the end ranges of any given movement first.  Training the joint ensures that you’re training full ROM.

Want to learn more about joint health and training, feel free to contact me!

*Please note: these are very generalized statements and there are exceptions to these*

-Stephen Cornely

www.triadwellnessphilly.com

Steve@triadwellnessphilly.com

973-886-4034

IG: stephenjcornely

FB: Triad Wellness Philly

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The Best New Years Resolution You Can Make

It’s that time of year again!  The holidays creep on us and before we know it, we counting down the seconds to the start of a new year!  New year, new me right?!?!  WRONG!  According to US News¹ 80% of New Years resolutions fail by February!  Honestly, I am sure we can all relate to this!  Whether your goal has been to lose more weight or save more money (2 of the most popular²) you are setting yourself up to fail by setting a goal without direction!

            The best New Year’s resolution you can make is one that spells out an exact concrete habit you can commit to on a regular basis.  For instance if your goal is to lose weight, make your New years resolution something like this:

1.     I am going to go exercise 1 more time per week, for 1 more hour, than I am currently doing.  I will do this for 3 months than reevaluate my goal and methods.

OR

2.     I am going to eat 100 less calories everyday for 30 days.  I will then weigh myself and reevaluate my goal and methods.

If your goal is to save money your resolution could look like this:

1.     I am going to transfer 10% of every deposit into my savings account for 6 months then reevaluate my goals and methods.

These goals have a few things in common.

1.     They are concrete actions that require small consistent effort.

2.     They allow you to focus on something small and manageable.  Weight loss or money saving take time and we are bad at delaying gratification.  You know that these daily/weekly actions are going to eventually get you to your long term goal.  Focusing on accomplishing tasks allows you to, in a sense, forget the long term goal, making it less daunting.

3.     The option to reevaluate after a few weeks or months.  Our life, personalities, circumstances, and goals are always changing!  And that’s a good thing (read Ralph Waldo Emerson’s Self Reliance).  Sometimes our focused actions don’t get us the results we hoped for.  This allows you to make changes based off progress without feeling like you failed!

So this new year, make a smaller, focused, action based goal that will help you reach a big long-term goal!  The ability to maintain small daily habits is what lies at the very foundation of achieving difficult goals.  Focus on the journey not the outcome!

Steve Cornely

Triad Wellness Philly

www.triadwellnessphilly.com

insta: @ stephenjcornely

facebook: Triad Wellness Philly

¹ https://www.businessinsider.com/new-years-resolutions-courses-2016-12

²  https://www.statista.com/statistics/378105/new-years-resolution/

Can Movement & Massage Provide Chronic Low Back Pain Relief

            Chronic low back pain is defined as pain in the lumbar region of the spine that lasts longer than 3 months.  According to the US Department of Health & Human Services Center for Disease Control and Prevention 20.3% of U.S. adults experienced low back pain in 2012!¹  This is one of the most common musculoskeletal disorders in the United States and yet there is still no easy answer on how to fix it!  (Note: Acute low back pain could occur from a serious injury or trauma such as a fall.  This is not the same as chronic low back pain and you should go get checked out by a medical professional immediately.)

The causes of chronic low back pain:

1.     Issue with an internal organ

2.     Muscle strain due to excess force during a movement

3.     Postural issues such as staying in one position for too long causing stiffness

4.     Disc issue

5.     Spinal cord issues

6.     Nerve pain like sciatica

7.     Breathing issues

8.     Emotional and psychological stress

9.     Issues with joints other than the spine

These are just some of the possible umbrella causes of low back pain.  As you can see, they are all very broad.  So what does this mean for you and how to manage your own symptoms? 

It means you should follow a path designed to treat YOUR specific signs, symptoms, and pathologies.  The first step you should take is to go see your primary care physician who can hopefully direct you to a specialist that can treat your specific ailments.  This could be a surgeon, a pain doctor, a physical therapist, a chiropractor, a massage therapist, or a personal trainer.

According to both WebMD² & the National Institute of Health³, an appropriate exercise and nutrition regiment can help prevent and treat some cases of low back pain.  The important part is that a professional who can properly assess the issue comes up with a plan specifically for your pain.  There is no cookie cutter formula to treating this disabling issue!

At Triad Wellness Philly we specialize in assessment of not only the musculoskeletal system but also lifestyle and nutrition to help manage low back pain.  After assessment, a plan is formed between our trainers and massage therapists to help you feel better and get back to doing the things that you want to do!

Stephen Cornely LMT CPT

Triad Wellness Philly

www.triadwellnessphilly.com

973-886-4034

1.     https://www.cdc.gov/nchs/data/nhsr/nhsr098.pdf

2.     https://www.webmd.com/back-pain/ss/slideshow-low-back-pain-overview

3.     https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet#3102_9