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The Newsletter dedicated to Holistic Body~Mind Health & Optimal Performance

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Around the Institute Paul arrived back from a very successful – and very busy! Australian tour. Thanks to Place of Chi for organizing the two months of workshops, seminars and Advanced Training Programs. Our Australian affiliates, Donal and Cathy Carr have earned a well-deserved break over the upcoming holiday season. ATTENTION CHEK-ITPs - ONLY 15 DAYS LEFT TO RENEW! A final reminder to all C.H.E.K Institute-Trained Professionals who have not yet renewed their professional qualifications with us – You have till December 15th, 2012 to submit your renewal application. Don’t let your CHEK status lapse. Not only does it cost more time and money to bring yourself back to a currently-renewed status after it has lapsed, but you also lose your standing and recognition from the C.H.E.K Institute as an official CHEK-ITP. You can obtain more information and renew online by visiting: http:// chekinstitute.com/Renewal. If you have any questions at all about renewal, please contact the Institute by phone at +1760-477-2620 or by email at [email protected]. GIFT IDEAS FOR EVERYONE ON YOUR LIST! – We have the perfect gift for your friends, family, colleagues and clients – one that will help them make 2013 a very happy, healthy year. Visit http://www.chekinstitute.com/GiftIdeas/ for gifts to suit every budget. And don’t forget yourself! Add a C.H.E.K Institute Gift Certificate to your own Wish List, then you can get whatever you want next year!

Get Off Your Fat…And Get The Fat Off! By Paul Chek There are many fads and fallacies regarding fat loss. The bottom line is this; you will not lose fat if you cut calories dramatically, and you will only lose body fat (and keep it off) if you burn calories through regular exercise! It really is that simple. The part that everyone finds so challenging is figuring out this balance between calorie consumption and calorie expenditure; what do I eat, when do I eat it and what kind of exercise will optimize fat loss. Then the only hurdle is actually doing the work!

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December 1, 2012

Featured Stretch

McKenzie Press-Up Purpose For Extension of the Lumbar Spine (Lower Back)

How to Perform the Stretch • Lie face down on the floor with your hands placed flat on the floor just outside the shoulders. • Exhale and begin pressing your upper torso away from the ground while keeping your hips and pelvis in firm contact with the ground. • Keep your glutes (butt) muscles and back muscles relaxed during this movement. Results

• Normal: You can straighten your arms while keeping your pelvis on the ground. • Tight: You can’t straighten your arms and keep your pelvis on the ground at the same time.

Taken from the Golf Fitness Card Set

C li c k H e r e CHEK the pulse • December 1, 2012 | 1

2012 is Renewal Year! How many PDCs do you need this year? 20-15 PDCs Scientific Core Conditioning

15-7 PDCs

Advanced Program Design

Dynamic Med. Ball Training

5

PDCs

Assessing Core Function

8

5

PDCs

Program Design

18 PDCs

Scientific Shoulder Training

Adv Swiss Ball Training for Rehabilitation

15 PDCs

20 PDCs

Scientific Back Training 2nd Ed.

Days Left!

5 PDCs

Equal But Not the Same

20 PDCs

15

PDCs

Functional Anatomy of the Core

5

7

PDCs

PDCs

Swiss Ball Training

15 PDCs

Core Conditioning Exercises

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5

7

PDCs

PDCs

C li c k H e re

CHEK the pulse • December 1, 2012 | 2

One thing I know for sure after years of clinical experience treating back pain patients who had become overweight from inactivity secondary to pain: “Diets Don’t Work!”

get done with your run, bike, swim, etc. Compare this to a good, solid weight training session where your metabolism keeps nibbling away at that fat for hours.

This is particularly true with females. In the book, Outsmarting the Female Fat Cell, Debra Waterhouse makes it very clear that females come equipped with significantly more lipogenic (fat storing) enzymes and significantly less lipolytic (fat releasing) enzymes than their male counterparts. She also cites studies showing that a female’s lipogenic enzyme count increases and lipolytic enzyme count decreases after a calorie-restricted diet, making it increasingly harder to lose weight with each and every successive diet!

To see this in action, look at any group of athletes whose predominant exercise consists of resistance training, or short, high intensity sprint work. Sprinters are some of the very leanest athletes in the world. Olympic Weight lifters would rather be castrated than go for a run, yet they are predominantly a very lean group. Bodybuilders, by simple observation, are far leaner than those trying to lose fat by aerobics alone.

A man’s body doesn’t appreciate dieting either. I have seen many male back pain patients undergo hospital directed diets, lose 60 pounds, and gain it all back in as little as a month. Coming off a diet to start eating “normally” again is like the tide coming in! Instead of starving your body to shed fat, a more effective method is to increase the amount of energy you expend. Muscle cells are fuel hungry machines. Consequently any exercise that increases the size of muscle cells and makes them work more often will increase metabolism for optimal fat loss. Sounds to me like resistance training tops out again! It is well known among strength training professionals and researchers that there is a significant post-exercise elevation of metabolism, lasting up to 3-4 hours after your weight training session ends. This is an important consideration when deciding between cardio work or resistance training for fat loss. Since cardiovascular exercise provides very little post-exercise elevation of metabolism, your cells stop burning extra energy when you

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On one of my trips to New Zealand, I filmed a special on the PUMP program at Les Mills World of Fitness. PUMP (or Body Pump as it is called in the USA) is a highly popular free weight training class choreographed to music and taught in a group setting. I was amazed at the incredibly lean, fit looking bodies in the room. If you view an aerobics class, you just don’t see the same thing. In fact, IDEA released a study a couple years ago indicating that aerobics instructors had an average body fat of >20%, which is surprisingly high for a group of people who could be considered professional athletes.

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The whole physiology of someone who lifts weights is geared up to burn calories. The opposite is true of “aerobicizers,” whose physiology is like that of a Honda Civic; stretching a gallon of fuel for 40 miles. When you want to lose fat, you want to be like a Cadillac or a Hot Rod; you want to be fuel inefficient! Therefore you want to do exercises in such a manner that fuel efficiency is sacrificed. When serving as Trainer of the US Army Boxing Team, I used to implement weight lifting circuits of

Dec 13th


Primal Pattern® Movements Wednesday, December 12, 2012

January Dates Coming Soon! CHEK Webinars are free for C.H.E.K Institute-trained professionals and are open to everyone else for just $24.95 each or an annual subscription of $19.95 per month. To register, please visit: www.chekinstitute. com/webinar. C.H.E.K Institute Trained Professionals will received email instructions on how to register for each webinar.

CHEK ITP COACHING CALLS For Holistic Lifestyle Coaches w/ Paul Chek For Ex. Coaches, C.H.E.K Pracs & Golf Perf.

January Dates Coming Soon!

These special Q&A Coaching calls with CHEK Faculty are only for C.H.E.K Institute-Trained Professionals with current status. CHEK ITPs will receive email instructions on how to register for each coaching call. If you have a particular question to be addressed by a faculty member, please send them to [email protected].


Holistic Living

The Poopie Line-up The Poopie Line-up was developed by Paul Chek to teach clients, and their children, how to recognize the symptoms of dehydration, poor digestion and toxicity. Let’ s meet the “suspects.” • Poopie Policeman: Well-shaped & consistent in contour; passes easily; light brown in color; has an earthy, non-foul smell; floats, but flushes easily. It represents a healthy stool & digestive system. • The Flasher: Undigested bits of food present in the stool. May indicate food intolerance or an inflammatory disorder. • Diarrhella: Watery, non-solid stool. May indicate the body’s desperate attempt at detoxification. • Pellet Man: Pellet-shaped stool resembling rabbit/sheep manure. May indicate altered states between peristalsis of the colon & dehydration. • The Bodybuilder: Large in diameter & hard to pass. May indicate too many dehydrated and/or processed foods. • Olympic Swimmer: Difficult to flush due to high undigested fat content. May indicate a deficiency in bile. • Mr. Sinker n’ Stinker: “The meanest little fella you’ll ever know!” May indicate toxicity due to processed foods, environmental toxins and/or medical drugs. Taken from You Are What You Eat

12-18 exercises performed at maximum speed and effort for 30 seconds with intensities of 50-60% 1RM. The fighters hated me for it, but I assure you they were strong, could handle lactic acid build-up in the third round, and were lean, VERY LEAN! I have had very good results using a circuit concept I learned from Charles Poliquin: 5 compound exercises back to back with < 1:30 rest. The rest periods become progressively shorter as the clients’ condition and tolerance for lactic acid improves. Initial weight loss may be due to the fact that they are woofing their cookies between circuits, but within a few sessions clients learn to come rested and with less in their stomachs! This format causes huge caloric expense during and after training because the exercises chosen are predominantly closed chain with free weights. This type of program causes your body to reach states of near meltdown, which activates your thermo-regulatory system, burning even more calories. The program is done 3-4 times per week with intensities of 70-80% 1RM, cycling various exercises in and out to prevent injury. Another useful method I used to keep the US Army fighters lean was not letting them eat dinner within three hours of going to sleep. I highly recommended a large protein-rich breakfast, a well-balanced lunch, and dinner as the smallest meal of the day for those needing to “shake some weight.” So there you have it, if you want to lose fat, do the following: • DON’T DIET! Eat a nutritious well balanced diet to discourage “survival” fat storage. • Make your first two meals of the day the largest. Eat snacks as needed to convince your body you’re not starving, so you don’t activate lipogenic enzymes. • Eat your smallest meal of the day for dinner, remembering to give three hours between eating and hitting the sack. • Use resistance training to increase muscle mass, increase cellular metabolism and become FUEL INEFFICIENT. • Apply periodic cycles of high intensity circuit training. Format your circuits with 5 compound exercises, short rest periods, bring a towel so you don’t sweat all over everyone and prepare to up-chuck if you eat too close to your training session. I have been applying these principles with great success, as have my interns all over the world. I am sure you can create the body you’ve always wanted with them if I can! 

C li c k H e r e



Considerations When Training Clients With Crohn’s Disease By Beth Kais

CHEK Spotlight

Ontario, Canada

Gavin Dobias www.kineticsynergy.ca CHEK Qualifications Most consider Crohn’s Disease as an intermittent illness limited to the intestines effecting digestion and elimination. In actuality Crohn’s is an idiopathic, incurable chronic illness diagnosed by the area of the digestive tract it affects. It usually manifests between the age of 20 to 30 with 25% of all cases diagnosed in patients under the age of 20 (genome.gov). Comprehensive studies of Crohn’s patients identified two distinct types of complications resulting from the disease: intra-intestinal and extra-intestinal. The intra-intestinal occur within the digestive system while the extra-intestinal occur outside the digestive tract. Both types of inflammation occur with varying intensity throughout the course of the disease disrupting musculoskeletal function. The National Institute of Health uses the A.D.A.M. Medical Encyclopedia definition of Crohn’s Disease (CD) as a form of inflammatory bowel disease (IBD) that usually affects the intestines, but may occur anywhere from the mouth to the end of the rectum (anus) (NIH 2012). Unlike IBD, diverticulitis and other ulcerative digestive conditions Crohn’s is an autoimmune disorder. The body’s natural healing mechanism mistakenly attacks the healthy tissue along the digestive tract destroying it. (NIH20012) There is no known cause or cure but its manifestation appears to be linked to genetic factors, environmental factors and an over-reaction to normal bacteria in the intestines (NIH 2012). Continued research and treatment of individual patients now identify several additional affects outside of the digestive tract, called extra-intestinal manifestations (EIMs), which impact other organs and systems in these patients. Extra-intestinal manifestations (EIMs) also vary in presence, number of and intensity throughout the disease. However it is estimated that well over 25% of CD suffers experience some form of EIMs every day with almost 10% developing more than one EIM (Barreiro-de Acosta, et al 2007). The most common EIMs involve the joints and include peripheral arthritis (present in


CHEK Exercise Coach CHEK Holistic Lifestyle Coach - Level 2 CHEK Gym Instructor

Biography

Gavin Dobias is a CHEK Exercise Coach and a Holistic Lifestyle Coach. He holds a Bachelor of Physical Education (honours) from Brock University and is a Certified Kinesiologist through the Ontario Kinesiology Association. Gavin’s also a CrossFit Level 1 (CF-L1) Trainer. Gavin has been working as a personal trainer since graduating from his university in 2005 and in 2012, Gavin realized one of his major life goals when he opened up his own private studio. “Kinetic Synergy is a place for people to learn how to eat, move and be healthy! It’s much more than just a ‘gym’. I’m happy, healthy, fit and living my dream. My goal is to help as many people as I can do the same. That has been a driving force behind opening Kinetic Synergy.”

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Featured Product Program Design:

Choosing Reps, Sets, Loads, Tempo and Rest Periods 2nd Edition Correspondence course contains: Manual, 2 DVDs & test Also available via the e-learning platform at http://chekinstitute.ideafit.com CECs and CEUs: ACE 0.8, NATA 10.0, NASM 0.7, NSCA 0.5, ISSA 7.0, ACSM 0.8, REPS UK 6.0, Fitness Australia 6, CATA 2.4, REPS Australia/NZ 11, BCRPA 5.0

Exercise is like a drug; given in the right quantities at the right time, it can help a person. In the wrong quantities at the wrong time it can hurt the same person. A key skill for any fitness professional is being able to design individualized exercise programs that will lead to optimal performance for all types of clients; this correspondence course is designed to teach you to do just that! You will learn how to combine and manipulate acute exercise variables; not just reps and sets, but also loads, tempo and rest periods. Periodization concepts are covered and case histories are used as illustrations, bringing real-life examples to help you understand these critical factors. Move far beyond the “oneprogram-fits-all” approach and develop an in-depth understanding of how to use the science of selecting acute exercise variables to create effective programs for all your clients.

e Click Her This course was completely revised ! y u to B and re-filmed in 2011. You will learn: • How to select optimal rep/intensity zones to achieve any desired outcome • How to calculate repetition/intensity correlations • How to determine how many sets are optimal for developing optimal strength • The science and application of tempo • How to select the optimal rest period length for any exercise, in any loading zone • Periodization concepts for program development US $159

about 15-20% of CD patients), ankylosing spondylitis (3-5%), sacroiliitis (1015%) in addition to other skin and ocular manifestations (Barreiro-de Acosta, et al 2007, Evans and Pardi 2007). CD patients with colonic involvement develop EIMs more frequently (42.7%) and mainly sacroiliitis more often than patients with little colonic involvement (25.9%) (Barreiro-de Acosta, et al 2007). Currently no direct cause and effect link exists between CD and EIMs but the prevalence of these conditions in Crohn’s patients indicates a relationship between the two. Specifically sacroiliitis is an identified complication of CD (Orchard, et al. 2009, Evans ad Pardi 2007, Schur, MD 2012). This inflammation of the sacroiliac joint can manifest as low back, hip, groin, leg or low back pain. Exercise recommendations must consider both the digestive tract inflammation as well as the musculoskeletal inflammation. Severe intra-intestinal complications include intestinal bleeding, an inability to absorb or digest food and a lack of desire to eat. During this time the client may also experience anemia. The reduction in red blood cells and inability to absorb vital nutrients, particularly B12 and B6 (Chawla and London 2011) prevent proper recovery and healing. Steroids remain the only treatment for this advanced state. This further compromises the immune system and adds additional systemic stress. Exercise at this time could prolong the flare up and or result in a secondary injury or complication and is not recommended. Mild digestive tract complications include gas/bloating, constipation/diarrhea, feeling of incomplete elimination, pain and swelling. This can expand the abdominal area lengthening the transversus, rectus and oblique abdominals, reducing expansion of the diaphragm and placing pressure on the pelvic floor. Contracting these muscular structures may compress the inflamed intestines causing pain and inhibition to their function. Additionally, the client may not feel safe activating the inner unit muscular structures for fear of a bowel release causing a psychological inhibition as well. Regardless of the cause, a lack of integrity in these inner unit muscular structures leads to a reduction in overall inner unit stability. Exercise selection during this stage begins with client discussion. Many Crohn’s patients do not want to dissect the specific details of what they currently experience but will give an evaluation based on a number scale (1-5 or 1-10). This allows a comparison from normal to compromised for exercise selection and adjustment. An initial descended balance exercise (50-60% of ability) as a test provides valuable feedback on inner unit and system function and prevents overly optimistic client reporting. Surrounding organ and system complications manifest as varying degrees of bone and joint pain and can occur anywhere in the body at any time. The most intense areas of discomfort frequently include the spine, hips, groin, legs and/or low back. Adding just mild pressure to these areas, such as lying on a carpeted floor or pressure points on a Swiss ball, can greatly exacerbate joint pain. Be prepared to reposition the client for even the most, seemingly, innocuous exercises or to rethink the exercise itself at any time. Successfully working with clients suffering from CD requires constant vigilance. The chronic nature of the intra-intestinal symptoms and extra-



intestinal complications insures inflammation somewhere in the body at all times. The embarrassing nature of the digestive tract issues make clients reluctant to discuss the disease. Developing a number scale for reporting flare ups comfortably opens a dialog for more accurate reporting while establishing a base line, descended, physical test insures against misreporting by an exuberant client. Exercise selection must take into account inner unit function and joint pain issues. Finally, recognizing slight changes in balance or performance are possible indications of the start of a CD flare up and making adjustments protects the client and may minimize the complications.  About the Author Beth Kais, M.Ed., CSCS, C.H.E.K Practitioner Level 1 & Certified Golf Biomechanic Beth is a health and fitness professional practicing in the greater Princeton, New Jersey area. www.bethkais.com References

The National Institute of Health, Crohn’s Disease, A.D.A.M. Medical Encyclopedia, Last Reviewed: April 16, 2012, http:// www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001295/ Barreiro-de Acosta, Manuel, J. Enrique Dominguez-Munioz, M. Concepcion Nunez-Pardo de Vera, Antonio Lozano-Leon, Aurelio Lorenzo and Salvador Pena, Relationship between clinical features of Crohn’s disease and the risk of developing extraintestinal manifestations, 0954-691X, European Journal of Gastroenterology & Hepatology, Lippincott, Williams & Wilkins, 2007.

Liver Loathers Paté Organic liver is a great source of vitamin A, D and B vitamins essential for a healthy metabolism and immune system. Two of the biggest cooking gripes I hear are time and cost. This recipe ticks both and is a fab introduction for newbie offal eaters! Recipe taken from Meals That Heal - Anti Inflammatory Healthcare & Free From Cooking.

Ingredients make 3 medium jam jars

8oz / 230g organic chicken liver 9oz / 250g organic smoked bacon 1 organic onion, finely chopped 3 cloves garlic, finely chopped 1 jar sundried peppers 1 handful fresh basil, finely chopped 9oz / 250g organic butter, ghee or coconut oil Sea salt to taste

• Preheat your oven to medium temperature. • Pan fry your onion and garlic, on a medium heat, until soft. • Add the liver to the pan and flash fry, just a couple of minutes each side. • Layer a roasting dish with half the bacon, then the onion and garlic then the peppers, then the liver, and top with the rest of the bacon.

ORCHARD, T. R., HOLT, H., BRADBURY, L., HAMMERSMA, J., MCNALLY, E., JEWELL, D. P. and WORDSWORTH, B. P. (2009), The prevalence, clinical features and association of HLA-B27 in sacroiliitis associated with established Crohn’s disease. Alimentary Pharmacology & Therapeutics, 29: 193–197. doi: 10.1111/j.13652036.2008.03868.x

• Pop in the oven for 15-20 minutes. Whilst this is cooking melt your fat of choice in a saucepan on a low heat.

Evans, MD Paul E and Darrell S. Pardi, MD, Extraintestinal Manifestations of Inflammatory Bowel Disease: Focus on the Musculoskeletal, Dermatologic, and Ocular Manifestations, MedGenMed. 2007; 9(1): 55. Published online 2007 March 19. PMCID: PMC1925026

• Enjoy with vegetable crudités, sprouted GF crackers or veggie chips!

Schur, MD Peter H, Arthritis Associated with Gastrointestinal Disease, Wolters Kluwer Health, http://www.uptodate.com/ contents/arthritis-associated-with-gastrointestinal-disease, October 2012. Chawla, MD MBA Jasvinder and Zachry M London, MD, Crohn’s Disease: Neurologic Manifestations, http://www. medlink.com/medlinkcontent.aspCrohn disease: neurologic manifestations, Originally released February 5, 2007; last updated August 8, 2011; expires August 8, 2014


• Pour the baked liver, basil and fat into a blender, season, and whiz until smooth. Decant into clean glass jars, leaving the lid off until cooled. Store in the fridge or freezer.

Karen Maidment is a Health & Nutrition Specialist, Personal Cookery Coach and Author. Karen is the Co Founder of Pure Body Balance Integrated Health Clinic (UK), a holistic sanctuary offering physical rehab and conditioning, practical nutrition, holistic lifestyle coaching and manual therapy under the training of the CHEK Institute. For more information visit: www.purebodybalanceshop.co.uk.


EC Linda Danner John Middleton Matthew Tanner Sam Campione Douglas Latvala Audrey Nachilo Joe Nachilo Eric Swan Kelly O’Neil Virgil Isaacs Renee Jadek Kay Renshaw Meghan Morrow Angela Pittman Scott Tipton Peter Ferguson CP1

Sean King Mike Garcia Chris Burton Brian Reintgen

Recent CHEK Graduates Joseph Kashi Ihezkel Green Jill Roy Scott Matthews Ryan Golec Brian Richardson Rachael McDonald

HLC2

CP2

*These are the names of recently-graduated CITPs who have successfully completed their Advanced Training Program and passed their examination. Due to the constraints of newsletter publishing deadlines, we cannot guarantee that everyone will be included in the most recent issue, but don’t worry; we’ll get you in the next one.

Jill Roy Scott Matthews

HLC1

Gerrit Keferstein Korey Nau John Middleton Bree Gwinner Timothy Bigham Sandra Ricciuto Molly Scott Benjamin Cooper Craig Ali Virgil Isaacs Paul Barkovich Christine Line

Upcoming Birthdays! Stefanie June Obregozo - 12/6 Magnus Mulliner - 12/14

Guy Lambert Kym Dametto Shelly Stevens Sharleen Twyman Susan Joy Coyte Lachlan Ainsworth

Download Your December Desktop Wallpaper Here’s a free downloadable gift for you this month. I’ve put together a desktop wallpaper especially for CHEK the Pulse readers. Feel free to share with your friends and coworkers.

Cl ick to Do wn loa d 1680 x 1050

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CP2 students, UK, with Matt W a lld e n

CP! Students, NY C , w i t h D a n H e llm a n

PUBLISHER C.H.E.K Institute, LLC. Phone: +1-760-477-2620 Fax: +1-760-477-2630 2105 Industrial Court, Vista, CA. 92081, USA www.chekinstitute.com

Disclaimer: The information contained in the CHEK The Pulse is given in good faith and has been derived from sources believed to be reliable and accurate. However, the C.H.E.K Institute L.L.C. nor any person involved in the preparation of this publication accept any form of liability for its contents. The information contained in this publication should not be substituted for the direct advice of a qualified health care professional.

EDITOR Tristan J. Loo Email: [email protected] Phone: 760-477-2620

Copyright © 2012 by the C.H.E.K Institute. All rights reserved. ISSN 1937-4038

G o lf students, UK, with Jon B o w s k i ll

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