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Video Tutorial #175 Barefoot Running? What If I Step On Something? part 2

  As you can see in the video when I was barefoot running on the trail I was meandering around the rocks.  This adds another dimension to the barefoot running. When you are running barefoot you have to watch where you step. This adds an extra dynamic to the ‘running training’ What that means is […]

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As you can see in the video when I was barefoot running on the trail I was meandering around the rocks.  This adds another dimension to the barefoot running.

When you are running barefoot you have to watch where you step. This adds an extra dynamic to the ‘running training’

What that means is if you have shoes on you don’t pay much where you are stepping or the environment. Just running perhaps listening to your ipod and the latest music.

I try to get into the training aspect of barefoot running. Where I can increase my coordination, balance and agility.

Dr. James Stoxen steps around the rocks

When I am meandering around the rocks I have to place my foot around the rock and it might be placed in the position above.

tibialis anterior muscle

My next step I might need to use my balance to go around as you can see in the picture above. (notice the tibialis anterior muscle) I use my balance to keep my body mass over my foot and avoid the rocks.

I don’t ever think of running barefoot on rocks as a negative. I look at it as a positive as an added dimension, variable to improve:

  • Agility
  • Balance
  • and Coordination

 

 

Video Tutorial #174 Barefoot Running? What If I Step On Something?

  Dr James Stoxen DC shares and demonstrates Video Tutorial #174 What If I Step On Something? part 1 Coco Cay, Bahamas November 9, 2011 As the barefoot running doctor one of the first things people ask me is: Aren’t you worried about stepping on something? such as: a piece of glass? a rock? a […]

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Dr James Stoxen DC shares and demonstrates
Video Tutorial #174 What If I Step On Something? part 1
Coco Cay, Bahamas
November 9, 2011

As the barefoot running doctor one of the first things people ask me is:

Aren’t you worried about stepping on something?

such as:

  • a piece of glass?
  • a rock?
  • a syringe? (crazy as if there are syringes all over the place?)

When you are running with shoes on you don’t have to worry so much about stepping on those things but when you are running without shoes on it becomes an extra variable in the running equation. This can be better because it adds another dimension to your run which is called:

  1. Agility
  2. Coordination
  3. and Balance!

When you are running with shoes on you become less aware of your running. Listening to nature or your ipod ect. Becoming less aware of your environment because you have the shoes to

range of motion

protect you.

When you are running barefoot you might see that there are rocks on the street and your looking at those, which causes you to run around them. In the process of running around the rocks or avoiding debris you are not just running straight but strengthening the muscles of your foot by moving your foot around the rocks.

By looking down and ahead of where you are running your eye/feet coordination is being used.

Dodging

Watch me run down the road and dodge the rocks and strengthen my spring suspension muscles.

 

Dr. James Stoxen DC Training With The Wiggles On The Flying Trapeze, Backstage Chicago 2009

Watch as Dr. James Stoxen DC assists with training backstage at the Wiggles Concert 2009 Above is Anthony Field performing hanging exercises on the flying trapeze. Excerpt from the book, ‘How I Got My Wiggle Back’ I started very slowly, just hanging without feeling the entirety of my weight or simply leaning against something so not […]

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Watch as Dr. James Stoxen DC assists with training backstage at the Wiggles Concert 2009

Above is Anthony Field performing hanging exercises on the flying trapeze.

Excerpt from the book, ‘How I Got My Wiggle Back’ I started very slowly, just hanging without feeling the entirety of my weight or simply leaning against something so not to exert myself too much. It gave me a chance to become familiar with ‘gravity’.

 

 

Watch above as Dr. James Stoxen DC helps with training backstage at the Wiggles Concert backstage Chicago IL 2009

 

Video Tutorial #152 Ricochet Box Jump

    This exercise develops the foot, it’s arch and ankle with a twisting motion. Controlled performance is a must. This exercise will help you with your foot, arch and ankle to gain stability, agility and coordination with activities of living and your performance in sports.    

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Ricochet Box Jump

 

This exercise develops the foot, it’s arch and ankle with a twisting motion. Controlled performance is a must.

This exercise will help you with your foot, arch and ankle to gain stability, agility and coordination with activities of living and your performance in sports.

 

 

Video Tutorial #151 Lateral Cone Jumps

Lateral Cone Jumps Taken from excerpt from the book, ‘how I got my wiggle back’ From side to side jump over three or four markers (cones) keeping your legs together and throwing your arms upward. Strive for maximum height and concentrate on landing midfoot or forefoot. Don’t rest between jumps. Form is so important while […]

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Lateral Cone Jumps

Lateral Cone Jumps

Taken from excerpt from the book, ‘how I got my wiggle back’

From side to side jump over three or four markers (cones) keeping your legs together and throwing your arms upward.

Strive for maximum height and concentrate on landing midfoot or forefoot.

Don’t rest between jumps.

Form is so important while performing any of these exercises.

Have you ever seen those heroic scenes of elite marathon runners willing themselves over the finishing line? In some of the most bizarre cases, they can barely walk or they stumble all over the track, seemingly unable to control their legs.

That’s an extreme example of losing form. Put simply, by holding our form we perform the actions and movements that best serve our biomechanics, allowing for peak performance.

When you start to lose form-maybe your arms start to hang lower, or your shoulders slump, or your feet drag- your level of functioning deteriorates. This loss of form can not only lead to an injury, it delivers a damaging message to your brain.

 

Video Tutorial # 142 Improve Your Jumping Ability And Supercharge The Human Spring With Speed Bounds

Here’s an example of impact exercises that are performed to be able to maximize the spring strength for jumping. They are called speed bounds. You definitely need an intact human spring mechanism to do these training drills. As you can see in the video he’s jumping on 1 foot and throwing his body into very […]

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Here’s an example of impact exercises that are performed to be able to maximize the spring strength for jumping.

They are called speed bounds.

You definitely need an intact human spring mechanism to do these training drills.

As you can see in the video he’s jumping on 1 foot and throwing his body into very high velocity jumps or bounds.

speed bounds

In these jumps he can put an impact of between 5 to 10 times the bodyweight. So if this man weighs 180 pounds the impact force is close to 1500 pounds on the human foot and the joints above all the way up to the head.

These drills are not only done at the highest level of sports.

There are children  in middle school that are actually doing jumping activities with these forces that can lead to developing maximum spring integrity.

What about jumping jacks? Jumping jacks put impact on the body. Even grade school children do that.

Jumping Jacks

If you could do these exercises as a child but cannot do them now we call that a “used to do” which is a sign of aging.

This video tutorial was taken from the lecture:

Run For Life! Barefoot 
Presented by Dr James Stoxen DC
The 8th Annual Malaysian Conference And Exhibition On Anti-Aging, Aesthetic And Regenerative Medicine
Kuala Lumpur, Malaysia
April 30 — May 2, 2011

 

 

Video Tutorial #149 Figure 8 Runs

      This drill exercises the spring of the foot in many directions as well as all floors of the body. excerpt from the book, ‘How I Got My Wiggle Back’, page 169 Figure 8 Runs In a 16-foot, figure 8 circle, walk before gradually increasing speed, angling your body inside the circle as you […]

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Figure 8 Runs

 

This drill exercises the spring of the foot in many directions as well as all floors of the body.

excerpt from the book, ‘How I Got My Wiggle Back’, page 169

Figure 8 Runs

In a 16-foot, figure 8 circle, walk before gradually increasing speed, angling your body inside the circle as you do so.

Tighten the circle to 12 feet or even six and try to maintain speed.

This drill can be performed shod or barefoot.

Video Tutorial #150 8-Point Step, Lunge, Hop or Bound

      excerpt from the book, ‘How I Got My Wiggle Back’, page 170 8-Point Step, Lunge, Hop or Bound Set up four cones or markers in a row. Between each two, identify eight different spots. Stand between the cones and jump to and from the spots in front, behind, and to the side […]

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8-Point Step, Lunge, Hop or Bound

 

excerpt from the book, ‘How I Got My Wiggle Back’, page 170

8-Point Step, Lunge, Hop or Bound

Set up four cones or markers in a row.

Between each two, identify eight different spots.

Stand between the cones and jump to and from the spots in front, behind, and to the side of you.

Land on your midfoot, not your heels.

 

PRESS RELEASE: Dr. James Stoxen DC, Tackles Inflammation-Depression Connection at Kuala Lumpur Malaysia Conference, May 26th – 29th, 2012

Depression ICD-9 296.3 PRESS RELEASE:   Chiropractor, Dr. James Stoxen DC, Tackles Inflammation-Depression Connection at Kuala Lumpur Malaysia Conference, May 26th – 29th, 2012 Depression is aging and killing us prematurely and as our population grows older, the need for a better understanding of the disease and methods to counter it has grown more urgent. Recognizing […]

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Depression ICD-9 296.3

Dr. James Stoxen DC Lecturing at The Royal College of Physicians and Surgeons in London UK 2005

PRESS RELEASE:   Chiropractor, Dr. James Stoxen DC, Tackles Inflammation-Depression Connection at Kuala Lumpur Malaysia Conference, May 26th – 29th, 2012

Depression is aging and killing us prematurely and as our population grows older, the need for a better understanding of the disease and methods to counter it has grown more urgent.

Recognizing the relative inconsistencies and growing concern for a lifetime reliance on antidepressants to treat depression, acclaimed Chicago chiropractor, Dr. James Stoxen, DC, has developed natural preventative and treatment strategies.

First, he states that he advises that you should never attempt to stop taking antidepressants without the support of a doctor or psychiatrist, and never stop taking them suddenly or try to reduce your dosage on your own.  These more natural preventive and interventional treatments are to be used as adjunct and as a preventive.

Dr. Stoxen states there is a mountain of scientific evidence that identifies inflammation as one of the key culprits in the spread of chronic pain and diseases of aging and in a presentation to the 9th Malaysian Conference and Exhibition on Anti-Aging, Aesthetic and Regenerative Medicine and 2nd International Congress on Anti-Aging, Aesthetic and Regenerative Medicine.

He will also summarize a wall of evidence that inflammation is both caused by and is strongly linked to a possible cause of depression.  The reduction of inflammation is certainly an opportunity for novel interventions for select patients with depression.

In recent years, Dr. Stoxen has addressed more than 40,000 doctors and experts around the world about his “human spring model and  approach” to evaluating and treating and chronic pain sufferers.

The centerpiece of Dr. Stoxen’s approach is to defeat inflammation, reducing pain and threat of diseases caused or fueled by inflammation, such as depression.

In Kuala Lumpur, Dr. Stoxen will explain his approach and canvas the natural preventative and treatment methods he has developed which can have profound implications for depression sufferers and tens of millions facing premature aging and the rapid onset of diseases of aging.

Known as the chiropractor to the stars for his work with world champion athletes and globally famous celebrities, Dr. Stoxen will also discuss alternate treatments for depression such as reduction of pro-inflammatory cytokine production both from diet and in the form of multiple joint arthritis.

At conferences around the world, Dr. Stoxen has confounded experts and dazzled dignitaries with his ability to make remarkably accurate evaluations of a person’s pain and illness issues by simply watching them walk – such is his understanding of human biomechanics.

Stoxen’s all natural approach was featured in a new memoir from Anthony Field, the creator and a star of the world’s most successful musical group for young children, The Wiggles.

In How I Got My Wiggle Back Field credits Dr Stoxen with “saving” him when he went into a physical and mental meltdown. Stoxen employed what celebrities call the “Pain Exorcism” which is a round the clock 10 and up to 20 hour treatment marathon he does with the focus of flushing out inflammation which is known to fuel pain, fatigue and depression.

Dr Stoxen will be available for interview:

CONTACT HIM AT: 312 375 7303 or by email at teamdoctors@aol.com

He will be in Kuala Lumpur Malaysia from May 26th – 29th staying at the Shangri La Hotel

Dr. James Stoxen DC Lecturing at the AISET Anti aging Medical Conference in Tokyo Japan in 2006

 

 

 

Video Tutorial # 143 What I Learned From Studying Javier Sotomeyer Technique About Improved Performance and Reducing Injury Risk

This is a video of Javier Sotomeyer ,an athlete from Cuba who broke the world record in the high jump at over 8 feet. We can learn a great deal from studying what athletes do to have optimum performance to improve our performance and prevent injury in our lives.  I have learned that plyometric training is […]

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This is a video of Javier Sotomeyer ,an athlete from Cuba who broke the world record in the high jump at over 8 feet.

We can learn a great deal from studying what athletes do to have optimum performance to improve our performance and prevent injury in our lives.  I have learned that plyometric training is one way to develop maximum jumping capacity and to strengthen the Human Spring.

It may sound like the latest action film, but controlled impact and maximum power are the aims of a training technique called plyometrics. Yuri Verkhoshansky is the founder of modern human spring training, called plyometrics. Also known as jump training,  plyometrics involves stretching the muscles prior to contracting them. This type of training, when used safely and effectively, strengthens muscles, increases vertical jump and decreases impact forces on the joints.

Plyometric drills or plyometric exercises, consist of fast, powerful movements performed in rapid sequence. The intent of plyometric training was (and still is) to develop the elastic recoil within the body (the human spring mechanism) by employing high impact training drills that enhance the effects of traditional resistance exercises. The result is improved sports performance. If you happened to have been following international sporting events in the eighties and nineties, you probably recall that the Russians dominated the world in most strength and speed sports.

In those days, plyometric workouts were new on the sports training scene, or at least new to the world outside the Soviet Union. When it was introduced in the United States in 1975, there was some controversy in regard of its safety. We made mistakes and people got hurt because American trainers and coaches didn’t fully understand this new form of training.

Fortunately, after years of research and further study, plyometric training has made its way into every university, college, and top professional teams — touted by top professors, trainers, and athletes as the most advanced training approach ever developed. Today, it is a popular and safe method of strength training for athletes, non-athletes, and even children.

Developing A Strong Human Spring Is The Key To Developing Maximum Jump Capacity. Example: Javier Sotomeyer

Javier Sotomeyer

This is a man that ran about 15 steps and jumped 8 feet over a bar.

You can see how he is using his body like a spring mechanism jumping higher than his height.

He is using his body like a spring mechanism because it is a spring mechanism.

That’s what I call the human spring.

Human spring is very interesting because athletes develop human spring to be able to perform these amazing feats of athleticism.

Unfortunately so many people don’t understand how athletes develop this maximum human spring and the importance of human spring and anti-aging or preservation of joint integrity.  It happens with controlled impact training and applied plyometrics.

Jumping Ability

This is the ability to get maximum spring force from the body to elevate you body over an obstacle.

When exercise scientists study jumping the number one training approach that comes to mind is plyometrics.

Plyometrics

Plyometrics (also known as “plyos”) is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.

Plyometric exercises may also be referred to as explosive exercises.

If we look at the human body as a lever system,  as what is currently accepted, it’s difficult to explain how we get the power to lift a 200-pound man 8 feet over a bar.

It may be impossible for a lever to elevate a 200 pound man over an 8 foot bar.

Its not impossible to explain how to elevate a 200 pound man over an 8 foot bar as a spring mechanism with spring engineering.

If we look at the human body as a human spring then what I suggest is easy to apply the physics of spring mechanics to the human body to explain and understand and more effectively design a jumping form technique and training program to achieve maximum jump performance.

Is the body ever a lever mechanism?

The body is a lever mechanism when the spring mechanism breaks down.

That is when your doctor sees you, when your spring mechanism is broken down or if he or she is a pediatrician evaluating babies and kids or if he is involved in performance enhancement medicine vs treatment of injuries or conditions.

Think for a moment of this example:

“Your car can drive down the road with inflated tires but it can still roll on the rims when the tires deflate.  We would all opt for driving our car on tires that were optimally inflated but the fact remains we could still get down the road if we had to on the rims.”

There is an optimum spring elastic system that top athletes and coaches study so they can train these tissues for optimum spring speed, quickness, efficiency and protection from injuries.

When that mechanism breaks down the athlete doesn’t spring the body mass off the human spring, what is left is the lever system which is less efficient and and not as effective at protecting you completely from the impacts of millions of collisions of the steps you take in a lifetime.

We should all have our mechanics evaluated for maximum human spring vs lever mechanics.  That is what I look for in the gait evaluation.

We can learn a great deal from studying what athletes do to have optimum performance to improve our performance in every day activities.

The Law Of Human Spring - Hooke’s Law

Hooke’s law of elasticity is an approximation that states that the extension of a spring is in direct proportion with the load applied to it. Many materials obey this law as long as the load does not exceed the material’s elastic limit.

Force Of Impact/Energy Stored And Released

 

Hooke’s law is named after the 17th century British physicist Robert Hooke. He first stated this law in 1660.

Hooke’s law of elasticity discovered by the English scientist, Robert Hooke  in 1660, which states that, for relatively small deformations of an object, the displacement or size of the deformation is directly proportional to the deforming force or load. Under these conditions the object returns to its original shape and size upon removal of the load. Elastic behavior of solids according to Hooke’s law can be explained by the fact that small displacements of their constituent molecules atoms, or ions from normal positions is also proportional to the force that causes the displacement. Encyclopedia Britanica reference

What it says is that the more force we can load into the human spring called spring displacement of the more counteracted or the full force will spring back called direct storage of force.

We use the same laws of physics for materials as we do for the human body.

The reason is simple:

The body exists in the universe and the universe has laws which govern how it acts and reacts to gravity.

Since the human body is an object that has approximately 270,000,000 collisions with the earth in a lifetime  there has to be an explanation for why after this many 1,000,000 collisions it has not become destroyed let alone 270,000,000.

It must have some sort of spring or shock absorbing device protecting it because it is demonstrated that even if we do have shoes to protect us we still have the 270,000,000 collisions.

The more we can depress the human spring depends on the total capacity this spring has to be below the force and without causing physical damage.

This is called the yield.

 

Yield


The yield is the maximum force that can be loaded into a structure without causing permanent damage.

When any material or in this instance human tissue or human spring deforms its physical shape during loading of the force of the landing of the human body as in when you’re planting the foot jump is called elastic deformity.

Elastic deformity

Elastic deformity as applied to the human being as an object means that the structure or human spring or spring deforms its physical shape, stores energy within the deformation process and then returns itself back to its exact original shape releasing the energy back into the structure.

What can cause reduced performance in jumping is any internal (muscle spasms or joint locking) or external restriction (binding devices like shoes)  on the human spring its ability to maximally elastically deform the body to allow the maximum force of the impact into the spring to load it with energy.

 

Internal External Forces Conditions


So, if you cannot get it to elastically deform enough to load the entire force of the impact some forces will be absorbed into the tissues like the joints, muscles ligaments and even bones as stress and strain.

Impacts are required for life.

We cannot lay around all day and night.

Its not the impacts that cause damage to our body.

It is the inability to absorb the impacts that cause damage to our bodies.  Better yet the inability to spring back from the impacts.

So should doctors be telling you not to take up impacts by putting cushion shoes, use an orthotic, or do the elliptical and don’t run.

Walking causes impacts.  Are they going to tell you not to walk too?

Why don’t they just implement a plan to restore the impact resistance mechanism of your body or what I call the human spring?

If they can develop a training program to launch a 200 pound man over an 8 foot bar can’t they use the same training and restoration approach to restore your human spring to walk and even run with better resistance to impacts?

You would think that is important!

What causes the resistance to absorption of impacts?  

I call this a weak, stiff or locked human spring.

Here are some examples of where this resistance can get in the way of the maximum loading of this displaced forces.

This is what I have observed in my 25 years of clinical experience as well as what is predictable based on the acceptable principles of strength and conditioning:

We can state this without a doubt:  Footwear effects the loading of the forces into the human body on impacts.

These are the questions that need to be answered:

  • Does footwear increase or decrease the maximum potential loading forces into the human spring?
  • Does footwear alter the angles or vectors of the forces loading into the body?

It has been my opinion for 10 years that footwear changes the loading of forces and absolutely changes the angles or vectors of the loading forces into the body.

If the loading is not ideal into the natural foot, the brain senses an abnormal movement pattern or loading of the forces it responds with tonic protective spasms.

Spasms have the potential to lock the human spring because they bring the origin and insertion together and this commonly means two bones move closer together.  When muscles on both sides of a joint contract at the same time for a sustained period of time this causes compression of the joint.

That certainly won’t help you load more energy into the spring.  It certainly won’t help you improve the springs ability to protect you from impacts nor will it allow you to recycle more energy into the spring.

So is it a good idea for jumpers to have their entire bodies checked for abnormal protective spasms that could effect their jumping ability and ability to land safely?

Of course!   Only if you want to win or reduce the risk of injury.  hmmm

Where can the human spring local?

A locking can happen in any of the 33 joints of the human foot due to muscle spasms or a locking up the joint play in any of these joints.

Who is qualified to check those joints for locking?

Find that doctor!

A locking can happen in any of the 7 floors of the human spring.

Who is qualified to check those joints for locking?

Find that doctor!

A stiffening of the muscles surrounding the spring mechanism such as in the loading muscles, primarily in the intrinsic muscles of the first second and third metatarsal cunieform joint areas that could be locked or there could be spasms in the muscles and more commonly both, to the tensor fascia latae or TFL and primarily the gluteus medias secondary muscles that spasm to abnormal movement or mechanics are the abductors.

Anatomical silent, painful inflammation

 

People talk about the Achilles tendon sometimes being stiff.

Most people approach this by stretching it. It’s not always that simple and frankly I have not seen that approach to be too effective.

In fact I have found clinically the stretching of the achilles is not what will reduce the strain on the achilles.

This is why…

I see the Achilles strained when the muscles that work with the Achilles tendon don’t do their job to absorb the force of the impact.

I call these the landing muscles which are the tibialis anterior and posterior, and peroneals.

What I find that is causing the strain on the Achilles is the weakness in these muscles causes a shift in the load from the force of the landings on the Achilles because it’s the only muscle that’s actually working.

Pronator Supinator Cuff AKA Arch Sling, Arch Spring Cuff; The Spring Cuff Or The Spring Suspension System

 

The locking of the foot usually occurs at the first and second metatarsal cuneiform joints the medial will ankle mortis and the medial sub tailor joint.

Due to a stiffening or a spastic muscle pattern starting from the foot to the head this translates into a locking of the spinal spring mechanism.

What is interesting is this…

If you have stiffness and weakness in the left lower extremity causing abnormal movement that leads to stress and strain, wear and tear and inflammation the more impacts and abnormal movements the more the build up of inflammation until it crosses the threshold to create the pain signal in the brain leading to the feeling of pain.

If it takes 1,000,000 abnormal impacts and movement patterns with stress and strain and your left lower extremity takes 500,000 impacts and abnormal movements your right lower extremity takes 500,000 impacts and abnormal movements, it will take twice as long for the lower extremities to feel pain before the lower back which feels the brunt of the abnormal movements of both lower extremities.

As abnormal mechanics are left chronic or with additional impacts or forces on each extremity the levels of inflammation rise above the level which the brain can detect these levels of inflammation or the concentration levels are high enough for the nervous system to pick up on the abnormal levels of inflammation in the tissue and then you start to develop these painful conditions in the lower extremities.

To improve to evaluation of the capability of the human spring to take impacts is:

1. Evaluation of gait or human walking technique to determine if the body mass springs off the ground or bangs into the ground, and to check loading capacity.

Supination to Pronation, Safe and Unsafe Range

 

2. Look to see if there are any abnormal movement patterns in the landing of the foot with the second toe as the axis pointing toe.

If the foot is stiff it cannot spring the mass through the foot straight.  It rolls the mass around the locked foot in the path of least resistance.

This is concept is called over pronation and over supination.

This is a concept that doctors will debate all day long till death because they don’t all understand the importance of joint spring or joint play and what that has in the impact resistance mechanism of the foot.

It is not the position of the bones of the foot the is important, called over pronation.

It is what muscles are weak to allow the bone to get into that position.

When you understand what muscles weaken to allow the bone to drift out of the safe range you can better understand how to restore the movement of the foot within the safe range so that walking and running is more efficient, impact resistant.

3. Do a physical examination on the table to look for muscle spasms both painful and silently inflamed.

You have to look in the patterns I discussed earlier from toe to head based upon the patterns of abnormal movements detected on the gait evaluation.

This is done with the tissue palpation not randomly but based upon the pattern of painful spasms that would be developed according to the way the body is adjusting the mass over the spring or the movement that is developed abnormally when it is compensating for the lack of an intact spring mechanism.

We can learn so much from studying sports performance and elite level training to apply to our every day life.

Dont let anyone ever tell you you cannot do something.  Find someone to help you get to where you want to be and make it happen together.

This video tutorial was taken from the lecture:

Run For Life! Barefoot 
Presented by Dr James Stoxen DC
The 8th Annual Malaysian Conference And Exhibition On Anti-Aging, Aesthetic And Regenerative Medicine
Kuala Lumpur, Malaysia
April 30 — May 2, 2011

Disclaimer

What’s Your “Excuse” For Not Exercising This Time?

What’s Your “Excuse for Not Exercising” This Time? By  Dr James Stoxen DC Original Article: http://www.cyberboxingzone.com/news/archives/00000654.htm I hated every minute of the training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion.”  – Muhammad Ali   We all know that you need to make every boxing-training session […]

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What’s Your “Excuse for Not Exercising” This Time?

By  Dr James Stoxen DC
Original Article:

http://www.cyberboxingzone.com/news/archives/00000654.htm

I hated every minute of the training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion.” 
– Muhammad Ali

 

Dr. Stoxen works with a boxer at his clinic

We all know that you need to make every boxing-training session and do some cross training a few times a week to stay on top.

But it’s a challenge.

It can even be disheartening when we create these goals but can’t stay on schedule to achieve them.

Even the top professional boxers athletes we treat and train in strength and conditioning at Team Doctors miss treatments and training now and again.

I am amazed when a boxer turns pro and gets the knockouts in their first fights, then decides they don’t really need the strength and conditioning training after all.

It’s ironic that when an athlete that has a knockout rate of 100%–or seven fighters kayoed in seven fights—doing strength and conditioning, they abruptly stop the training that brought them success!

When they quit, the knockouts don’t come–they are now at two knockouts in eight fights–yet they still feel that they don’t need strength and conditioning training!

Ever heard of the phrase:  If it works, keep doing it? Hello!

If you desire to be a champion and your career as a professional boxer is your only source of income then there is no excuse you can give me for not training.

That’s right:  THERE ARE NO EXCUSES FOR NOT TRAINING!

I remember when Chicago Cubs homerun hitter, Sammy Sosa, missed opening day of practice because he had obligations in his charity work.

The media had his head on a silver platter!

I read each story in the paper as the writers ripped him up and down for not being a team player.

Boxers are team players. They have a team represented by the trainer, cutman, sponsors, strength and conditioning coach, doctors, lawyers, agents, promoters, sometimes TV contracts, venues, the opponent and their family of course. You miss a training session and you are letting the entire team down.

I’m going to go over all the common excuses I hear all the time. And I’m going to give you a way to overcome each one. But first:

THE GOAL.

Of course, in order to break training, you need to have a training schedule to break. If you don’t have a written and carefully planned schedule you aren’t even “in training.”

The first step to getting in training is determining your goals.

Everybody’s goals are different but there are some fundamental components that have to be in place for your goal to work for you.

After determining your goals you need to draw up a schedule IN WRITING that will allow you to achieve these goals.

The first thing I see the more serious boxers do is look at the tapes of the last fight or sparring sessions and have a 30 minute meeting with all your team members to get the game plan together for the next fight.

I see some guys after a fight “just chill” in the house eating and getting fat on the time off. The most time off I have seen any professional athlete take after a season is a week or two and then they are back in the gym strength and conditioning and sports specific training.

All these characteristics must be in place for a goal to be a goal:

1. A training goal has to be measurable. You have to be able to quantify the goal so you can monitor your progress.

2. The training goal has to be attainable. Your goals have to be realistic because if you set your goals to an unattainable figure you are assured to fail.

3. Training goals have to have a time limit, with a definite date attached to them.

Now, to the excuses.

WHAT’S YOUR EXCUSE THIS TIME?

I didn’t have time today.

Where are your priorities?

What you’re saying is everything else you wanted to do that day was more important than training. You need to sit down and have a meeting every night for 15 minutes with a pen and paper that has all the time slots on it and put sleep in first, breakfast lunch and dinner, work (if you work) then boxing training and the assistance exercises necessary to be a champion.

After those are scheduled then you can schedule the rest of the other things you have to do.

WHATS YOUR EXCUSE THIS TIME?

I hate training!

- Maybe you hate training but you like winning, the money, being in the ring or something. It could be time to get yourself a different trainer, new sparring partners or a total change of scenery.

A good trainer will give you structure and come up with workouts you don’t have to hate quite so much. A trainer is an even greater authority than your own conscience. A great workout partner should help to encourage you not to skip a workout with him or her if they care about you enough.

- Sometimes you are doing boring workout routines. Do something different next time! Read this web magazine, go to the library or a new gym for some ideas.

- You may hate exercise but love the result. Focus on the result and treat it like a necessity. So you loved going to school and work every day?

Sometimes you cannot like it and don’t have the motivation and on those training days get there and treat it like work. You could be working in some boring office, factory or a doctor’s office like the rest of us stiffs somewhere so stop whining and just go!

WHATS YOUR EXCUSE THIS TIME?

I have to look after my children.

Kids have bounding energy and would rather run around the park than sit home so do what they do!

If your children are overweight then you should be working on that solution immediately!

My 9-year old daughter, who weighs 60 pounds, walks into my training center one day and knocks off 10 pull downs with 50 pounds. I never told her or taught her to do that! She learned at the indoor tube park places. I take her there on the weekends and play hide and seek.

She and I have to meander through different obstacles all day as we scurry after one another. I’m always the only adult in the tubes, which is pathetic if you ask me.

I see parents in gym shoes and a warm up suit sitting on the sideline lounging and talking about how hard it is to find the time to work out or how wasted they got the night before. When asked on Monday what they did over the weekend they said they spent time with their kids. HA!

They did nothing but sit on their butts again and made excuses. For those guilty of this, listen: Get in those tubes next time and really spend quality time with your kids and not just time!

All the bobbing and weaving through those obstacles will help your balance and agility as long as you are moving fast.

Sure it was tough at first and I ached all over the next day but I got better and next time, my daughter didn’t think I’m an out of shape old man.

She loved it and so did I!

If your kids are toddlers or preschoolers or early grade-school age, then take them to the park for a game of tag. Find out what kind of tag they play.

Remember, sometimes they will cheat and force you to run around more than them, but don’t complain and quit like a big baby! You are playing to get in shape and this running around will help your footwork and balance.

Also running or walking forward all the time builds the same muscles in the same direction, and you hardly get the lateral stabilizers or the groin muscles involved. Your body will soon get out of balance and more vulnerable to injury and soon you will have fallen and cant get up!

Have your kids chase you and allow them to change the rules, run zig-zag and circles around them to get away. Bust your best move. If they want to gang up on you, let them so you have to run harder and faster.

What ever you do don’t make excuses in front of your kids.

They will turn into excuse makers too.

WHATS YOUR EXCUSE THIS TIME?

I don’t have time.

Then ask yourself this:

- Do you have a written schedule of your daily tasks planned in advance or do you just run by the seat of your pants?

- What kind of time will you have to train if you cant make enough money to train full time. If you don’t train consistently and effectively you will be spending time at a job or two.

- For athletes time is limited to make enough money to retire or live off. For boxers its even less than other professional athletes.

When you are at the height of your career there is no time so you need to train as hard as you can and never miss a training session.

WHATS YOUR EXCUSE THIS TIME?

I have an injury and no insurance.

Why don’t you go to a sports doctor and ask him if he can help you treat your injury and maybe give him sponsorship in return from your next fight or wear your gear with the centers name on it.

We do it!

Some of our athletes we see have good potential and treat and train them in exchange for sponsorship. Go visit the best and find one that is into creative accounting.

Read this blog www.teamdoctorsblog.com and look at the self treatment tips and treat yourself.

As for injury recovery: I always recommend a sports doctor that is connected to a great rehabilitation team preferably based out of a health club to make the transition from injury to rehab to training without a break or in a seamless fashion.

That’s what we do with our athletes and patients. One day they are rehabbing the part and soon they are training without realizing it. These specialists will help you with your limits and help you to set measurable and attainable goals.

Also I have found that doctors for professional sports teams usually have more experience and tricks to get you on the training field faster. Many times there are professional athletes in the rehab and training facility, and just seeing them can motivate you to train harder.

WHATS YOUR EXCUSE THIS TIME?

I’m too out of shape to start.

HOW DID THIS HAPPEN?

Many fighters take these long “chillin’ out” breaks. The break is so long time that it is even difficult to even train the first day back. This plan of chillin’ so much that you can barely get back the level you were the last fight doesn’t fit the plan if you want to get better fights and eventually make some decent money does it?

Now what are you going to do? G

et your butt kicked in front of a few thousand spectators and your girlfriend too?

Yikes!

Don’t be discouraged – the results can come quickly. If you plan on increasing the talent, strength, power, and skill level of each opponent so you can increase your paycheck then you better increase your talent, speed and strength at a better rate than your opponent. If you keep this in mind you may get to the level of world champion.

Remember: If you are too tired to train and you don’t train you will only lose more stamina, the more tired you become, and the less likely you are to get back into training.

Sooner or later you have to get off your butt and make this happen. You must break the cycle.

Let me tell you my true story. After a very long layoff, one of the fighters I worked with would run across the street, and then literally couldn’t catch his breath. He was 15 pounds over weight with 2 months till his fight.

That’s bad!

I knew that if he wanted to achieve his goal to win the fight, it would be easier if he worked his legs hard and long. The bigger engines burn bigger amounts of fuel and the legs are the biggest muscles of the body. I knew that if we could get to the point where he could run for an hour that he could burn a lot more fat per exercise time.

What we decided to do in our meeting was to have him run for as long as he could and then stop and walk until he caught his breath. He’d start running again, and then after a period of time catch his breath again. I set out a course of three miles. He had to stop 27 times the first time he ran! It was quite discouraging but he finished.

Two weeks later, he was running a little further each stretch and only had to stop 14 times.

Hey! He was gaining stamina! Encouraging!

At the one-month mark, he ran the three miles without stopping. After that we added miles and sprints.

One month is nothing in the long scheme of your life. After 15 months he is still undefeated and now he runs miles and feels and looks fantastic in the ring! You can do it too!

WHATS YOUR EXCUSE THIS TIME?

I should get up an hour earlier and run but Im giving up need that an hour of sleep.

If you’re not getting enough sleep, you must find a way to get that sleep. Your longevity in the ring depends on it, just as it does exercise. But boxers without stamina don’t win.

They get knocked out in the ninth or 10th round. You can’t compare an hour of roadwork training to an extra hour of sleep. – You get energized, increased stamina, increase your metabolism, burn fat, stabilize and protect your frame, get motivated with one hour of training a day and you cant get any of that from laying in bed an extra hour.

Put a chart of the positive effects of training on the wall or in an 8×10 picture frame in front of your alarm clock.

- If you get up one hour earlier and do the roadwork you will get a more restful sleep that night and chances are you will find it easier to get up an hour earlier then next day and thus you have your clock reset. Now, get out of bed!

- When you train in the morning, the pumping action brings blood to the tense stressed muscles and flushes them of tense aches. You will feel more relaxed in the ring. Can you get that by lying in bed another hour? NO!

- When you train in the morning, you will feel like you got the one of the day’s most difficult tasks out of the way, and a sense of accomplishment. You can fit sparring sessions in easier because your roadwork is out of the way.

Here are my tips to sticking to morning workouts:

- If you are constantly resetting your snooze, just open your eyes and keep them open even if you are staring into space. Turn the light on and soon the life will come back to your body enough to get out of that bed and do your thing.

- Tell your girlfriend or wife to kick your butt out of bed.

- Set your workout clothes out the night before. Plan an extra 10 minutes into your training time because you have an extra clothing change – into your work/daily clothes.

- You don’t need a shower in the morning before a workout. Especially you guys.

OH MY GOD, YOU CAN’T BE A BOXER!

Splash some water on your face put a hat on and wherever you need and get out there fast!

- If you get sidetracked for 10 or 20 minutes, don’t blow off the entire training plan. Remember even if you walk five miles per hour at that pace you can walk two miles in 30 minutes. Do something! Run to the Starbucks! You’ll feel good for overcoming the adversity and not missing a day.

WHATS YOUR EXCUSE THIS TIME?

What if the weather sucks?

- Go to a gym and run the treadmill, bike or one of those other cardio machines. Play some indoor soccer or floor hockey.

- Have an area set aside with a boxing video from a fight and be the opponent to the guy who won and act like you are really fighting him.

Get some motivating music on the stereo in advance. Do home workouts on the low motivation days – consider them a gift to yourself that keeps you on your schedule.

Hey, I really know about excuses. I have used them myself. While I am not a boxer I have worked with hundreds of top amateur and professional athletes and the bottom line is if you don’t train hard you will always lose.

There is something to be said for heart and soul but when the 9th round comes and you are feeling some heavy arms then you tell me where the heart injection doctor went.

The secret to being a great anything is showing up and giving your best effort. If you want to be a world champion and I have worked with many you have to have the cutting edge everything.

You need the cutting edge, nutrition, training, ergogenic aids, medical care, boxing trainers, cut men, promoters and even a cutting edge wife or girlfriend.

If you find yourself missing a lot of training or sparring sessions you need to stop one day and say “That’s it! No more excuses!” NOTHING is going to get in my way again. Personally, I learned how to say “NO” to insignificant distractions from myself and others that took me away from my goals and put my energies behind my task. Can you say…NO? Practice it!

You know your individual fights and career will be made easier with all the extra energy and stamina that you have to put behind your boxing career, personal and professional life.

Now, stand up like a man, look in the mirror and say…  NO MORE EXCUSES!

Time get to work!

Dr. James Stoxen DC posing with ‘Macho’ Miguel Hernandez (left) and Al ‘Speedy’ Gonzalez (right)

Anthony Field, From The Wiggles, Shares How You Can Get Your Wiggle Back Too, On WITI, FOX6 WakeUp Morning Show

  watch the full video interview here Anthony Field joins FOX6 WITI  Wake Up Morning Show WakeUp to discuss his health struggles and book, How I Got my Wiggle Back: A Memoir of Healing. Learn how you can get your wiggle back.

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watch the full video interview here

Anthony Field joins FOX6 WITI 
Wake Up Morning Show

WakeUp to discuss his health struggles and book, How I Got my Wiggle Back: A Memoir of Healing. Learn how you can get your wiggle back.

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