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

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 M.D.'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.

03/04/2022

Finding your neutral pelvis can help other things line up properly. Of course, muscle imbalances might need to be addressed as well if you've been walking around misaligned or spending a lot of time lying down or sitting in too cushy a chair. ;)

Standing with a neutral pelvis.

Posture is the position in which you hold your body while standing, sitting, or lying down.

For me, the idea of good posture starts with a neutral pelvis. From there the pelvis can move in multiple directions but we want to start from neutral.

This is because standing successfully with a neutral pelvis makes initiating efficient movement patterns much more likely.

So what is a neutral pelvis? There are a lot of different cues that I use to help people feel when they are standing with a neutral pelvis.

-Relax Your butt
-Give your butt a room of its own
-Do a proper pelvic lift.

Those are three ways to feel when you have a well-aligned pelvis when standing still.

Not that we stand still all that much. We are dynamic creatures that are always moving– as long as the heart beats– but we have to start somewhere.

Anatomically, having a neutral pelvis means the ball at the top of the leg bone (femur) aligns well into the cup of the hip (acetabulum).

Aligning well means that it is neither externally rotated nor internally rotated.

It finds a happy medium.

As soon as we move in any way we leave the neutral pelvis behind… but only momentarily.

For the rest of this post, I am going to stick with looking at standing. This is where I start with all of my classes and clients.

It is a rare day that I don’t see someone standing and telling them to stop tucking their pelvis under. But that doesn’t mean that the pelvis shouldn’t ever tuck under.

Every successful step we take involves the tilting and rotating of the pelvis. This means the pelvis tucks and untucks with every step.

But the key part of this is that the pelvis has to move through a neutral position while it tucks and untucks with each step.

The question is how your pelvis is aligned when standing?
If you can answer this question you will also know what your pelvis is doing when walking. This is because your walking patterns follow your standing patterns.

If you are someone that is habitually tucking the pelvis under, your femur heads are not going to be able to find a happy medium. Instead, they will always be slightly externally rotated (not neutral).

And not everyone tucks under. Some people stick their butts out too much into an anterior tilt. Those people are going through life with the femur heads too internally rotated.

The benefits of standing with a neutral pelvis are all about successful weight transfer through our bones.

You can read many of my other posts about walking— where the pelvis is constantly moving — but when it comes to standing we want to align the bones so they can best bear and transfer weight through the skeleton.

We bear and transfer weight best when standing with a neutral pelvis

And we owe it to ourselves to understand the alignment of the pelvis and develop ways to feel when it is well situated.

Photos from Cary's Garage's post 02/26/2022

Excedrin Migraine and Excedrin Extra Strength are the exact same thing. If this product is helpful to you, and one costs less than the other, buy the cheaper one.

I found these at Dollar Tree which now prices everything at $1.25 instead of a dollar because....well, probably because of corporate greed. Regardless, $1.25 for 3 packets of 2 pills each is really good.

Understanding pain in 5 minutes 02/18/2022

Understanding pain in 5 minutes

I think neuroscience is so interesting. I love the way it can help us understand things.

https://www.youtube.com/watch?v=TUMxbNf-fwI&ab_channel=AmberRichard

Understanding pain in 5 minutes For a longer, more in-depth discussion of the neuroscience of pain and chronic pain, please watch my 50 minute lecture: https://vimeo.com/316959076

Radically Reframing Aging - Sounds True 02/14/2022

Radically Reframing Aging - Sounds True

This was a really good podcast interview with Maria Shriver.

I highly recommend it for anyone who's aging. That means you. 👆 And you.👈 And you. 👉 And you.👇

Let's do it the best we can. 😍

https://resources.soundstrue.com/podcast/radically-reframing-aging/?utm_source=0-Picasso&utm_medium=email&utm_campaign=N220213-Shriver%20%28WRW7yM%29&_kx=hbpoIkM3-xRUwcZrVYIXlHeCMW3vGNdazkIs8xrnjIw%3D.JMDgaq

Radically Reframing Aging - Sounds True In this podcast, Sounds True founder Tami Simon speaks with Maria Shriver about her new project, Radically Reframing Aging: Today’s Groundbreakers on Age, Health, Purpose, and Joy, an online summit exploring how we can all live our healthiest, most joyful lives as we grow older. Maria and Tami als...

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].

Videos (show all)

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

Location

Telephone

Address


Rancho Penasquitos
San Diego, CA
92129

General information

Training Options

Cary’s Garage: Private, personal training studio with a variety of equipment to reach your fitness goals. Strength training is combined with cardio, core work, flexibility and balance work to help you improve in all areas of fitness and health. Sessions always include the on-going discussion of healthy eating habits and nutrition guidelines.

Train by yourself or bring a friend, or two! Working out with others increases your accountability and lowers the cost. No gym membership is required, towels and water bottles are provided, and the equipment is cleaned daily. It’s effective, varied and never boring!

In-home training: I can come to your home to train you in your home-gym or even in your living room with minimal equipment.

Corporate fitness classes: Fast-paced, time-efficient strength and cardio training classes in your company weight room at a low fee to employees. Classes are designed to be completed in 45 minutes so that employees can participate during their lunch hour. If you think your company may be interested, send me their human resource contact info, and I’ll let them know of my services :)

Weight room consulting: I will come into your company weight room and assist employees in using the existing equipment, answer related questions, and make recommendations for updating the facility as needed.

Tools For Success™: I've partnered with Precision Nutrition to offer evidence-based nutrition and habit coaching for those looking to stop dieting and establish lifelong habits that will help them lose weight and keep it off. Online with optional check-in phone calls to increase accountability.

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