Cary's Garage

Cary's Garage

Comments

Thank you so much for advice on the exercise ball!!! I’ve got both set to where I want them. I’ve done 75 squats so far today. And although my hip is still bothering me, it is getting better with the other exercises!!! You are the best!!!!
If you have taken fluoroquinolone antibiotics (cipro, avelox, levaquin, floxin, or others) and wound up with unexplained symptoms, you could have been floxxed like me. These symptoms can have a delayed reaction and show up months or years after you took the drug. This is now becoming known as "fluoroquinolone related disability". You may be treated like you are crazy and it's "all in your head", but in truth, the damage is in your DNA.

"Additional symptoms of fluoroquinolone toxicity include:

Peripheral Nervous System: Tingling, numbness, prickling, burning pain, pins/needles sensation,

electrical or shooting pain, skin crawling, sensation, hyperesthesia, hypoesthesia, allodynia

(sensitivity to touch), numbness, weakness, twitching, tremors, spasms.

Central Nervous System: Dizziness, malaise, weakness, impaired coordination, nightmares,

insomnia, headaches, agitation, anxiety, panic attacks, disorientation, impaired concentration or

memory, confusion, depersonalization, hallucinations, psychoses.

Musculoskeletal: Muscle pain, weakness, soreness; joint swelling, pain; tendon pain, ruptures.

Special Senses: Diminished or altered visual, olfactory, auditory functioning, tinnitus (ringing in the ears).

Cardiovascular: Tachycardia, shortness of breath, hypertension, palpitations, chest pain.

Skin: Rash, swelling, hair loss, sweating, intolerance to heat and\or cold.

Gastrointestinal: Nausea, vomiting, diarrhea, abdominal pain."

Small-group exercise classes, one-on-one training, nutrition counseling, and habit coaching.

Operating as usual

09/02/2022

:p

08/31/2022

Just eat veggies and try for some variety.🥦🥬🥕🫑

Do you have a favorite?

I absolutely hated them all growing up, but now I really like broccoli, cauliflower, cabbage, and green beans.

Timeline photos 08/29/2022

I've never personally subscribed to the concept of "cheat" meals, and I've never used that terminology with clients.

Sure, cheat meals work for some people.

(Looking at you, Dwayne “The Rock” Johnson.)

But they’re problematic for a lot of others because they..

❌Glorify eating past fullness

❌Encourage binary thinking of “I’m on a diet” vs. “I’m off a diet.”

❌Are often a response to rigid rules that are tough to sustain

❌Don’t teach you how to moderate your intake of beloved foods

Most importantly, there’s another option.

✔️Consider making 70% to 90% of what you eat minimally processed. The rest can then be gustatory joy for the soul.

✔️Think of dietary restraint like a dial. Adjust it up or down based on changing life circumstances. When your life is on cruise control, you might aim for 90%. When you’re under a lot of stress, you might turn it down to something more manageable.

08/19/2022

I've been saying this for years. A diet with a name is typically unsustainable and really teaches you only how to diet not how to live the rest of life in a way that works best for your body and lifestyle. ;)

👉🏼 I promise you can just eat mostly minimally processed foods, not completely cut anything out, not worry about timing of your meals or if what your about to eat is "allowed".

👉🏼 If body composition is your goal, do pay attention to what and how much you are eating/drinking and see what adjustments you can make.

👉🏼 Identify as someone who lives a healthy lifestyle, not as someone who is "keto/carnivore, paleo, raw vegan, a faster" One is a set of values, the other is weird virtue signal.

08/16/2022

I've had clients say they "just want to be sore". Jon makes a good point. 😉

Photos from Cary's Garage's post 07/24/2022

I have known quite a few people who believe that alcohol helps them sleep. While it may make one tired at bedtime, it actually messes with the body's ability to get quality rest.

Here are my heart rate numbers from Friday night, with no alcohol (a normal night for me) and Saturday night (last night) after going to a party and having 3 High Noons that are just 5% alcohol by volume.

You'll notice that last night my heart rate was only 22% below resting. The night without alcohol, it was below resting 99% of the night. The resting pulse with alcohol was 10 beats per minute more.

I've tracked this before, and it's consistent. Alcohol makes your heart work harder. You will not get good rest/sleep with alcohol.

Sleep is so important to good health. Consider cutting back or not having more than one with dinner. Consider not drinking during the week. Or even give it up completely for a while and see how much better you can feel.

07/20/2022

Spoiler alert: This won't work. 🤣

Get your phone out of the bedroom. Or at least keep it across the room, on phone calls only (if you can't turn it off).

Study Finds That Standing on One Leg Can Reveal the Risk of Death in Older People 07/03/2022

Study Finds That Standing on One Leg Can Reveal the Risk of Death in Older People

Can you stand on one leg for 10 seconds or longer? I stopped counting at 20 seconds on each leg. :)

It's even harder if you close your eyes, and I'm not yet sure how long I can do that for.

https://mymodernmet.com/balancing-on-one-balance-leg-risk-of-death/?fbclid=IwAR1drAC_-AiYOwuIi6djb9ofp8q6TaZauyKS7HCS5Adc_qUfibIUjHC430M

Study Finds That Standing on One Leg Can Reveal the Risk of Death in Older People Whether or not you’re able to maintain your balance on one leg could reveal a lot about your health.

06/23/2022
06/06/2022

Eat real food as much as possible. Your body and brain will be happier. 🌻

The Food-Inflammation Connection - IDEA Health & Fitness Association 06/02/2022

The Food-Inflammation Connection - IDEA Health & Fitness Association

I do not eat a completely plant-based diet. I also don't eat a lot of red meat. Some days I have no meat/poultry at all. I vary what I eat, but I do know that eating more plant-based tends to make me feel better than eating a meal dominated by red meat does.

But that's me. Some people can't eat a diet higher in fiber because of gastric conditions. Others would do a lot better getting more fiber in their bodies regularly. I'm guessing you know who you are. ;)

There is no one perfect way to eat for every human body and any person, regardless of their certifications, training or other education, who tells you so, is wrong.

We all can figure out what helps us be our healthiest. One way we do that is by educating ourselves about how the human body works, trying different foods, and observing how our bodies react to what we put in them.

This article was written for fitness professionals but contains a lot of good info about nutrition and the body. Check it out when you've got a couple minutes to read.

https://www.ideafit.com/personal-training/the-food-inflammation-connection/?sourcecode=facebook_&trackingcode=pub_article_training_2022_may_fb-food-inflammation-connection&utm_source=facebook&utm_medium=organicsocial&utm_campaign=pub_article_training_2022_may&utm_content=fb-food-inflammation-connection&fbclid=IwAR09vuse7jAZgbJTKrs-Zm3SeYhgSqSwJxCqgsg1HeaUwQTJ2WbdZQUFCqM

The Food-Inflammation Connection - IDEA Health & Fitness Association Think about how the gut affects our relationship with food and its contribution to the body’s anti-inflammatory defense system.

05/30/2022

My knees are bothering me, so I did these leg lifts to work my thigh muscles. Doesn't matter what you lift over. I've trained clients in their homes lifting over totally random objects. 😉

05/29/2022

In my case, it'd be pina coladas I guess since I have had a strict no-tequila policy since 1983. ;)

05/26/2022

You got this!!

05/25/2022

This is one of the best podcasts I've listened to about pain and managing it. It's about being as healthy as possible and making that your goal.

I really hope everyone will give this a listen. I listened to it in the car last week and today listened to it as I walked around the neighborhood and as my right knee gave out repeatedly and my left pinky toe experienced shooting nerve pain. At one point I thought, do I need to call a neighbor or Uber to drive me around the block? I stood there laughing at that thought. :P

I didn't do that, but it would also be okay if I had to.

I just slowed way down--and that's okay. I walked. The distance doesn't matter. The fact that I did it is helpful to teaching my nervous system that I'm fine.

Then I came home and did some back and shoulder strengthening exercises. Just do what you can friends. Even the smallest movements in very measured amounts and ways can help teach your nervous system that it's safe and that you're okay. Take it low and slow if you need to--but believe it's possible. :)

New episode on our podcast!⠀

There are two key questions Dr. Asare Christian asks each of his patients in their first meeting: “What is your understanding of why you have pain?” and “What has your pain prevented you from doing?” Answering these questions, he believes, is critical to developing a treatment plan that is actually going to work. In this episode, we examine each question in-depth, understanding why each is so important and what can be done with the answers⠀

Tune in to our podcast, Like Mind Like Body and listen to this episode full of wisdom! ⠀



05/10/2022

One of the things I've had to do because of is slow down. Pace myself. Be okay with doing less.

I've always had a highly-sensitive body that reacts to everything. This isn't always bad because while it can mean that I often have atypical reactions to meds, etc, it also has always seemed to manifest in a body that reacts quickly to strength training. I build strength pretty easily for some reason, and I'm really happy about that. Keeping my body strong has really helped my joints over the many years since I started weight training in 1981.

Ideally we have strong supple muscles that support our skeleton, vs hypertonic ones that cause imbalances and pain.

Now I just tend to do less and, well, less is more for sure. ;)

What does Less is More mean if you have hypermobility?

It means a few things to me.

- sometimes we just need to rest. We need to allow ourselves to rest physically and mentally and not feel guilty about it. By doing less, we get more energy and time to recover.

- it means that not doing 30 reps of an exercise is ok. For many people starting low and going slow is the best option. It’s ok to start with 2 or 3 reps if you’re new to exercise. If we’re pushed too fast, too soon it can lead to strains, flare-ups and pain. This will demotivate us and make us reluctant to exercise. So by doing less we can actually get more because we build tissue tolerance that leads to stamina of the tissue.

- it also means not working out for an hour if you can’t manage an hour. It’s much better for some people to do 5 minutes a day rather than big workouts. Little and often is more sustainable and tends to avoid the boom and bust than big sessions infrequently. Again, building tissue tolerance is key.

- it means saying no when we need to. It may mean we have to cancel plans and again, not feel bad about it. Sometimes we need to prioritise ourselves and do less.

- in terms of movement, a big factor for me is less effort, less force and less strain. I take a no strain, no pain approach. A lot of what I do is identify movement patterns that are tension led. We harbour our stress and tension in our tissues. This makes movement difficult. This is caused by many things like pain, stress, anxiety, fear. By reducing the tension and learning to move without excess force, we do become stronger. It’s a weird concept but it allows people to find freedom of movement.

Sometimes I ❤️ to rest in child’s pose or with my legs over a bolster and just breathe. It’s nurturing for my nervous system and gives me a mental & physical break.

Do you relate to Less is More?

Have a great day 🦓💪

05/10/2022

Mmm cupcakes! 🧁

04/26/2022

💪🏼I promise your overall health will improve with basic, healthy additions to your life.

👉🏼 Throw all of your energy and resources into implementing the basics. Imperfectly, but with a mindset around improvement and progress.

Absolutely work with your doctor to rule out medical causes.

A cleanse, a new diet or some other fad intervention is the very last thing you need.

04/14/2022

Yeah, what he said. :)

Whether you are just starting out on a health journey or restarting one, start with the easiest habits: the so-termed "low hanging fruit". Some examples are:

👉🏼 15 minute daily brisk walk
👉🏼 15 squats, 20 band pulls, 10 push-ups 5x/week
👉🏼 Prepare 3 meals per week.
👉🏼 Mindfulness exercise 5 min/day.
👉🏼 Go to bed 30 minutes earlier
👉🏼 1 serving more of veggies/day.

While the above is all reasonably simple, everyone's life and therefore their "low hanging fruit" is at varying levels. For some they simply need to reach and grab.. for others, their lowest hanging fruit requires a jump or climb.

The reality is the amount of effort to see physical results often requires more jumping/scaling/climbing or even getting more resources (like a ladder).

Still, focusing on what is more immediately attainable over and over will yield wins. I promise.

04/13/2022

My eyes! My eyes!

From time to time, someone from a personal development page will ask this question..

95% of the advice is a smorgasbord of single minded pop diet rhetoric.

"cut carbs"
"go keto "
"fast"
"watch game changers"
"Do a gut reset"
"Im a beach body coach.. DM me"

👉🏼 This is a microcosm of our quick fix society.. we think we can solve years of wayward habits, poor relationships with food/self, suboptimal food environment, underdevelopped coping mechanisms and skillsets. All of which lend themselves to unhealthy habit.

👉🏼If you are struggling with health and/or weight, take small steps.. plan your next several meals, put your shoes on and just walk, go to bed earlier - starting tonight.

👉🏼Plan your life around your health instead of trying to fit it in when you have time.

🔥If you need help, I'm here for you. Shoot me a message here.

04/05/2022

😆

04/03/2022

Do what you can with what (time, energy, restrictions, etc) you have. :)

As much as I'd love to cook your grass fed butter-infused pheasant with a saffron rub and a side of lobster thermadore with lemon reduction...

Most of us live in a messy reality.

👉🏼 Busy work schedule
👉🏼 Children
👉🏼 Elderly care
👉🏼 Keeping up with housework, deadlines, social obligations..

Your nutrition and health plan has to be simplified and co-exist with other life realities.

Yes, health should take priority and I believe anyone can MAKE time.. if only in smaller chunks.

But..

We don't "all have the same 24 hours".
Spending hours a day cooking or exercising isn't an option for most of us. Most people need to simplify.

✅ Make healthier, 1 pot dosh meals with a lot of portions left over.
✅ Buy pre washed, pre cut veggies
✅ Have on the go higher protein snacks on hand for "in-a-pinch" moments.
✅ Have a quick/effective workout plan that can be dome in less than 30 min.
✅ Take 2-5 minutes to practice mindfulness.

04/01/2022

Treat every broad-based, context-free nutrition, fitness and health claims with suspicion. On all the days

03/31/2022

Do you run? 🏃

Photos from Sherzai MD, The Brain Docs's post 03/29/2022

How interesting!

You don't have to be a serious weight lifter to get the benefits of strength training. Add squats into your day at random times, do some standing lateral (side) leg lifts while you're brushing your teeth, lean on the counter and do some rear leg kicks or lifts (like those donkey things Jane Fonda taught years ago). You get the idea.

If you can't, or don't want, to go to the gym, figure out other ways to get it done. ;)

03/25/2022

🤣

03/10/2022

This is a bit long but a good read. Sometimes our pains are learned neural and behavior pathways and if we give the body what it needs, it can begin to heal itself. Movement is one of the things it really needs.

Psoas: The Tender Loin

Did you know there is a human tenderloin?

Do you know what a loin muscle is?

(If you find this extremely long post interesting you can find a link in the comments to a psoas workshop I am offering this Saturday)

If you are a meat eater you might have had filet mignon. Or tenderloin. These are different names for cuts from the same muscle.

This muscle, deep in the core of the body is called the psoas major. The psoas major is part of the iliopsoas muscle group and it connects the legs to the spine.

Another way to think of the loin muscle is as chicken tenders. The filet mignon is from the cow but many animals have this muscle group.

We have this muscle in our body as well. And it is a key muscle.

From my perspective, the psoas (so-az with a silent p) is the most important muscle in our body.

It is important for many reasons but for this discussion, it is the muscle of back pain, hip pain, groin pain, and more.

Its reach knows no bounds— from the big toe all to the way to the base of the head. If you read on I will explain all of these connections later.

But now back to the tenderloin. Can you imagine a butcher’s case? Or look at the picture above.

You’ve got different cuts of meant, the rib-eye, the strip steak, the filet mignon, and a full tenderloin.

The ribeye and strip are both prized for their fat, the marbled white lines running through the red meat. And for good reason—fat is flavor.

The filet, on the other hand, has no fat running through it. It is pure meat. Tender meat though not particularly flavorful. But that is the subject of a post on cooking.

This is a post about pain relief.

And the thing is, I take my education anywhere I can get it.

There is a valuable lesson to be learned from the fat content of these steaks.

Fat might be flavor but it is also protection and a muscle without fat (the psoas) is a more vulnerable muscle.

The groin is an area, the crease where the leg meets the hip or pelvis.

The psoas is the loin and it lives deep within this groin area.

I’ve been psoatically obsessed for twenty years. For me, it is THE MUSCLE at the root of so much unexplained pain.

Pain takes many forms and my work focuses on a particular type of pain. Or type of person in pain.

I help people with pain other people can’t figure out.

People who have been to multiple doctors and have likely had an equal number of tests. Only to be told that nothing is wrong.

At least nothing they can see.

Are you one of those people?

Maybe you were referred to physical therapy, which failed to meet its objective. Or maybe it made things worse.

In general, surgeries are incredibly successful. Hip surgeries, knee surgeries, and more. The numbers are staggering both in quantity and success.

But they don’t help everyone. For some people, they make things worse. Sometimes way worse.

If you are one of these people something specific may set you apart– and that is sensitivity.

It’s as simple as that. Some people– estimated at possibly 20% of the population– are highly sensitive.

And for these people, the usual rules of pain don’t apply.

What does this have to do with filet mignon?

We have to go back to flavor vs tenderness. This human loin muscle, the psoas, is different than any other muscle in the body.

There is only one tenderloin muscle (one on each side).
That tenderness (lack of fat) is what makes the psoas vulnerable to pain and trauma.
It’s one of only three muscles that connect the legs to the spine. And the only one connecting in front.
Here it gets a little woo-woo– the psoas is the warehouse for the body’s unprocessed energy and trauma. Which is what makes the psoas the body’s most unique and important muscle.

Let’s dive into the woo-woo stuff for a bit.

The human nervous system is extraordinary. It makes the body go.

Your brain and spinal cord make up the central nervous system.

All of the nerves that come out of the spinal cord, and there are a lot of them, make up the peripheral nervous system.

The peripheral nerves are passing information from the brain to the muscles and organs, and back.

The human nervous system is designed to maintain something called homeostasis—or balance—within the systems of the body.

Pain issues are about the imbalance in these same systems.

Two main divisions of the nervous system are the sympathetic and parasympathetic nervous systems.

The sympathetic nervous system is about excitation (flight or fight) while the parasympathetic nervous system is concerned with relaxation.

Homeostasis refers to balance in the nervous system but pain issues are about the imbalance in the same systems.

That imbalance often shows as an overload of the sympathetic nervous system. We can get stuck in our flight or fight response which can lead to all sorts of problems.

If something scares or disturbs you, it is normal to react and then relax. That is the balance of excitation and relaxation.

When you are continually scared or disturbed, there is no longer the opportunity to relax.

When we can’t relax the body will start to suffer.

This can happen for many reasons. And if you are sensitive it is more likely to happen to you.

If you live in a war zone, for instance, you never know where the next bomb or explosion will come from.

Living in an emotionally dysfunctional home, you never know when to expect the next bomb or explosion of a different sort.

Now get ready for the woo-woo–

When we take on energy we can’t immediately process, the psoas becomes the warehouse for that energy.

And that unprocessed energy stays in the body (in the psoas) until we create the right environment to let it go.

What I am talking about isn’t limited to emotional traumas.

Car accidents, a fall down the stairs, even an innocent ankle sprain, can lead to pain that won’t resolve.

Another way to look at this is overload. When our body and mind take on too much we have to find a way to deal with it.

This is where sensitivity comes in because some people are simply wired to handle stress differently than others.

If you are highly sensitive your body needs the chance to relax– maybe more than others. When it can’t find that space, it is much more likely that your body will break down.

It is the psoas’ relationship to the nervous system that makes it the muscle of pain.

The psoas is a hip flexor. A flexor is a muscle that brings two body parts closer together.

In the case of the psoas, it is the leg and trunk. The psoas helps to bring the knee towards your chest when you are standing. When you are laying down, the psoas begins the action of the situp.

Think of getting scared and curling into a fetal position. The legs and trunk come together trying to form a ball— a primal instinctive pose. This involves hip flexion.

Almost all of our survival instincts involve flexion.

And flexion is an instinct of fight or flight with the psoas— the main hip flexor—involved in every reaction.

When we are afraid too often or feel continuously unsafe we get stuck in the sympathetic nervous system.

When we take on too much —whether emotionally or from incidents like car accidents—the psoas becomes the warehouse for the unprocessed energy.

And this energy or emotion stays in the body until we create the right environment to let it go.

This is why the psoas is the muscle of back pain, hip pain, groin pain, and other pain.

Here is the thing about chronic pain. Some of it will not resolve. My mother was bedridden for the last seven years of her life.

Her spine degenerated for different reasons and her story is why I work so hard to avoid a similar fate.

When I found myself with knee trouble in my thirties– ending with surgery– I knew something had to change.

So I studied. I learned a lot about the body. And what I learned blew my mind.

The most important thing I learned is the body is a self-healing machine. Try to take that in. It is designed to fix itself.

I have always said I don’t fix people, I teach them to fix themselves.

When you sprain your ankle and it swells up that is the body working to fix itself. When you get a low-grade fever it is just your body’s way of healing itself.

In most cases, the body will heal itself without intervention. By design.

Having a body that works optimally requires certain maintenance. Unfortunately, that maintenance is optional and we are free to abuse ourselves as we desire.

Hence the need for so many interventions.

It doesn’t take much to keep your body in good shape. But that doesn’t mean we automatically do the work.

I definitely exercise enough and I do it correctly which is a big win. But, even though I eat a lot of healthy foods, I eat waaaay too much sugar and ice cream.

What does it take to maintain a healthy body?

-Nutrition
-Sleep
-Movement

To keep it simple, these three things determine so much of how our body functions, heals, and ages.

I’ll leave nutrition and sleep out of this post even though I have a lot to say on both subjects.

When it comes to movement, it’s all about the psoas.

The Human Tenderloin Muscle is a Walking & Running Muscle

Where are we at with all of this?

-I started by saying that the psoas is a tender and vulnerable muscle.
-This vulnerable muscle holds onto emotions and traumas we can’t deal with.
-And some people are more sensitive to its vulnerability than others.
-But if we learn to treat it and use it well, it can drive our healing journey.

The psoas is the walking muscle. Every successful step we take is initiated by the psoas helping the back leg to move forward.

The important word in the last sentence was successful because I don’t think many people walk successfully.

This means that they don’t employ the psoas which can, and often does, have grave consequences.

Especially concerning our ability to heal from persistent pain and injury.

Because when we treat the body and psoas well, it is much less likely to break down.

Here is a very brief description of good walking and what it affords you:
-The psoas of the back leg initiates a step.
-The opposite arm swings forward at the same time.
-This creates a spinal twist that manipulates and invigorates your organs.
-The alignment of the bones allows the body’s many shock absorbers to do their jobs.
-This also allows half of the body’s muscles to relax as we pass through the mid-stance phase of walking.

You can use your psoas to fix your body and heal long-term pain and injury.

You can change the way you walk and stand to employ the body’s natural healing mechanisms.

You can find calm within your sensitivity by understanding and using your body as designed.

Learn more about this majestic muscle– this tender loin– and find a pathway to healing.

A pathway that can resolve pain that no one can help you with more than you can help yourself.

My Story

I've been hanging out in gyms since I was 17 and started lifting in a power lifters’ gym. I had no idea what I was doing, but I knew I liked using my muscles and being in that environment. Many years later, a manager at 24 Hour Fitness approached me to ask if I'd like to work there as a trainer. I got certified through the National Academy of Sports Medicine and worked at 24 Hour for a couple of years. Then I went to LA Fitness and after 3 years, started my own business renting space in a training studio for 3 more years until I moved my business home to my garage in 2010.

After moving my business home, I quadrupled my clientele, and I've loved every minute of it. Helping others realize their fitness goals, while providing education and accountability has been very rewarding, and I hope I get to do it for many years to come.

I recently started offering nutrition and habit coaching, a very promising area that I've been wanting to expand on ever since becoming a Level 1 Nutrition Coach with Precision Nutrition. (I also have my Fitness Nutrition specialization from NASM.) This coaching can be done all online so those who aren’t in the San Diego area can take advantage of my coaching.

Now I can help anyone who's tired of dieting and feeling like a failure (diets fail people--not the other way around!) figure out what really works for their body. If you're tired of struggling while professionals tell you that they're the expert of you, call me and let me explain why that's completely false--only you are the expert of you. And I can help you be your best. It's time to do something different and get sustainable results.

If you’re ready to make some positive changes in your life in a supportive environment with a coach that will help you, educate you and hold you accountable, give me a call or email me at [email protected].

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Waiting for my client, and it seems extra dark this morning. I don't know why so many people turn their house lights off...

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Rancho Penasquitos
San Diego, CA
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