Your Best Chance at Quickly Recovering from Surgery… Or Avoiding it Altogether

Personal Trainer Mill Valley CA

“When my doctor gave me two choices about the pain in my right shoulder- Either live with it or have surgery, I felt hopeless.”- Sherry Chriss, client

Facing surgery is scary and quite common for a lot of adults.

Although every surgery can’t be avoided, one solution to prepare for a swift recovery and potentially avoiding surgery altogether is slow-motion strength training.

We call this “prehabilitation” and it’s happening in our studios and virtual training sessions every day.

Total Knee Replacement

One of the most common surgeries our clients face is a Total Knee Replacement (TKRs), and they are as popular as ever.

More than 381,000 TKRs take place every year, and researchers expect that number to grow six-fold in the next 20 years [1].

The surgery can be very helpful as it enables people with severe knee osteoarthritis to decrease or eliminate their pain while improving their functional ability.

However, a TKR also leads to a period of inactivity during recovery, and that inactivity has drawbacks.

People lose about 60% of their quadriceps strength within the first month following surgery.

Considering that information, it’s no surprise that people with TKRs have demonstrated slower walking and stair-climbing speeds when compared to their peers.

Personal Training Mill Valley CA

 

Start Strengthening TODAY!

Studies Show…

Researchers at the University of Louisville conducted a study comparing people who “prehabbed” against those who did not (control group) for five months prior to surgery. Like our clients, the individuals who strength trained fared very well.

The exercise group trained three times per week prior to the surgery, including exercises such as the leg curl and leg extension. Following the surgery, both groups received the same physical therapy.

Watch one of our clients on the Leg Extension! 👇🏻

Before the surgery, strength training prevented knee pain from increasing and improved the participants’ functional abilities like getting up from a chair, walking speed, and stair- climbing speed.


One month after the surgery, the control group experienced losses in quadricep 
strength and walking speed, whereas the exercise group did not (when compared to baseline tests).

Three months later, functional ability and strength in the operated leg were greater in the exercise group.

Fitness Trainer Mill Valley CA

Overall, the study found quadriceps strength was associated with greater functional ability and less knee pain. Researchers in a study out of the University of Delaware found the same connections when monitoring quadriceps strength days before and one year after a TKR [2].

They also noticed that quadriceps strength before surgery also predicts dynamic balance a year after surgery. Dynamic balance is tested by seeing how quickly a person can stand from a chair, walk around a sharp turn, and then return to the chair.

Balance and strength are some of the most important benefits of slow-motion strength training, especially in older adults who fear falling.

strength trainer mill valley CA

How Long Do You Prehab For?

If a TKR, or any other major joint surgery is in your future, you might wonder how long you should train for prior to the procedure.

As mentioned, the study included five months of prehabilitation, although we have clients who have only trained for 3 months leading up to their surgery and still experienced a quick and less-painful recovery period.

Obviously, the earlier you start, the more strength you will build prior to surgery.

The process of strengthening before a surgery just makes sense. The joints are healthier when their surrounding muscles are stronger.

Strength training before a joint surgery allows you the opportunity to build healthier joints and muscles that you will simply work to maintain after surgery, instead of having to build them for the first time.

If a surgery like TKR is in your future, or you want to do whatever you can to avoid one, slow-motion strength training is the solution.

Start Strengthening TODAY!

Clients who have avoided surgery:

In addition to those who have prehabbed before surgery, we’ve helped many people avoid surgery altogether.

Michael Slosek

Michael, 66, had been told by his doctor that he needed a hip replacement. He also wanted to lose weight, gain overall strength and stamina, and a 20 minute workout was very appealing to him.

Michael’s strength training results speak for themselves:

    • No longer has back or hip problems
    • Has more energy and stronger muscles
    • Able to hit the golf ball 20-30 yards further at the driving range
    • Has been able to avoid hip replacement surgery

“The Perfect Workout has a great thing going. You feel like you have a workout when you come here. I’ll continue to do it.”

Strength Training Mill Valley CA

Mary Jane Bartee

When you have medical conditions like fibromyalgia, osteopenia, and pelvic prolapse, you’re going to be very careful about exercise. “Anything that’s fast-moving and aggressive aggravates it,” says Mary Jane (MJ) Bartee. Slow, safe movement is what first appealed to her about slow-motion strength training.

MJ’s strength training results are nothing short of fantastic:

  • Her most recent bone density test showed that her osteopenia is gone
  • The pain from her other conditions is more manageable, resulting in less medication
  • Her pelvic prolapse has greatly improved, to the point where the doctors aren’t talking about surgery anymore

“It’s quick and accommodating,” says MJ. “20 minutes and I’m done. It’s something I do for myself, and as long as I’m functioning as well as I am, I’ll stick with it.”

Fitness Training Mill Valley CA

Sherry Chriss

After unsuccessful physical therapy and cortisone shots for an injured shoulder, Sherry was desperate for an alternative to surgery. She was also distraught about the effects of menopause, including loss of bone density, decreased upper body strength, and weak legs.

A year after she began strength training at The Perfect Workout:

  • Sherry’s bone density scan improved, surprising even her doctor.
  • She no longer has shoulder pain, and no longer needs surgery.


“I enjoyed it right off the bat, and little did I know how fantastic it would turn out to be. My husband and I have both seen great results, so we’re committed to doing The Perfect Workout for the rest of our lives!”

Personal Training Studio Mill Valley CA


Don’t wait for post-surgery to start building up strength. In fact, surgery may not be necessary if you take action now.

It only takes 20 minutes, twice a week and you’ll get a lifetime workout guaranteed to get you stronger.

Schedule your FREE Call to get started Today!

References

  1. Topp, R., Swank, A. M., Quesada, P. M., Nyland, J., & Malkani, A. (2009). The effect of prehabilitation exercise on strength and functioning after total knee arthroplasty. PM&R, 1(8), 729-735.
  1. Mizner, R. L., Petterson, S. C., Stevens, J. E., Axe, M. J., & Snyder-Mackler, L. (2005). Preoperative quadriceps strength predicts functional ability one year after total knee arthroplasty. The Journal of rheumatology, 32(8), 1533-1539.

The Secret to A Successful Workout

Personal Training Newport Beach CA

The secret to a successful workout is…

NOT the equipment.
NOT the cold water in between exercises.
NOT even the incredible Trainers. 😲

Though all of those things can vastly improve the quality of your workout, the true secret to getting everything you want out of a training session is this-

Muscle Success.

In this article we discuss the necessity of achieving temporary muscle failure in your workouts and why it's the ultimate goal of every exercise you ever do.

“Muscle Success” should be your goal every time you workout.

By muscle success you might think I mean better tone, firmer muscles, greater strength, or more lean muscle tissue that burns extra calories. Each of those certainly represents a type of success, but I'm referring to something else by the term “muscle success.”

So what do I mean by “muscle success”?

You're pushing or pulling as hard as you can, and the weight refuses to budge even a fraction of an inch because your muscles have become so fatigued. You're attempting to make the weight move, but it's momentarily impossible for you to do so.

If you continue maximally pushing or pulling for several more seconds to make sure you're really at this point of muscle success, you'll have achieved deep momentary fatigue in the targeted muscles. 

 

Try it For Yourself & Schedule a FREE call to get started

 

Why is Muscle Success Important? 

It’s when the greatest benefits for your body are stimulated. This deep momentary fatigue in the muscle sends a strong signal to your body that it needs to get stronger, improve muscle tone, and increase your metabolism.

Within certain limits, the deeper you momentarily fatigue your muscles, the greater the changes you stimulate in your body.

But this isn’t exactly easy to achieve on your own. It's certainly a lot easier to quit each set of repetitions before you reach muscle success. Which is why working with a Personal Trainer is so beneficial.

Fatiguing down to this success point during a set of repetitions is not fun while you're actually doing it. It's uncomfortable. Your muscles often vibrate and burn. But it's the best thing you can do to generate results from your training.

The fun part is that each full body workout is only 20 minutes and results that are stimulated from achieving muscle success on each exercise are enormous: 

  1. Greater strength 
  2. More endurance 
  3. Additional calorie-burning lean muscle tissue 
  4. Reversing age related muscle loss (sarcopenia) 
  5. Increased metabolism for how many calories 
  6. Improved fat loss 
  7. Stronger bones 
  8. Reversing aging of muscle cells (express younger DNA in the nuclei) 
  9. Improved cardiovascular fitness 
  10. Improved cholesterol levels 
  11. Lower blood pressure 
  12. Improved low back pain
  13. Better blood sugar control you burn even while you're resting 
  14. Improved immune system 
  15. A number of other benefits 

 

Strength Trainer Newport Beach CA
Strength Trainer Newport Beach CA

 

Even More Benefits

I’d like to discuss two benefits of muscle success which aren’t talked about as often: cardiovascular health and an objective way to track your progress. 

The Journal of Exercise Physiology examined the same topic which looked at 157 studies, focused on the cardiovascular benefits provided by strength training to muscle success. 

While strength training in general provides several improvements to the cardiovascular system, the authors noted that many benefits are received or amplified only when training to muscle success. 

For example, after three months of training, men and women of various ages had enduring improvements in overall blood flow due to muscle success. Training to complete exhaustion increased artery size in another study. This is positive as larger arteries are less likely to experience a heart attack-causing blockage in the same way that adding lanes to a highway reduces the chances of having a traffic jam. 

Pushing to muscle success also increases the ability of arteries to expand when blood flow increases, which reduces the stress experienced by artery walls. 

Training to muscle success benefits your health in ways that may not occur if you train with lower intensity and don’t reach that point. 

 

Personal Trainer Newport Beach CA

Try it For Yourself & Schedule a FREE call to get started

 

Performance Tracking

Also, you gain the benefit of an objective assessment of your performance. 

If you reach muscle success when lifting 200 pounds in 60 seconds on the leg press, we have measures of your current ability in regards to your leg and hip strength. 

If you arbitrarily stopped at 60 seconds (sick of feeling “the burn,” bored, etc.), the time you lifted for doesn’t provide us with any objective information. 

Who knows how much longer you could have performed the set for? 

If you train for 70 seconds the following session, we cannot say it’s an improvement – you may have been capable of that performance during your previous visit.

As you see, in addition to improvements in strength and appearance, muscle success stimulates greater changes in your cardiovascular system and gives you a way to objectively measure your progress. Therefore, the next time you encounter the discomfort of the last few reps, keep pushing. I promise: the extra effort is worth it. 

Fitness Trainer Newport Beach CA

Strength Training Newport Beach CA

 

The Magic Happens at Fatigue

I've experienced firsthand the difference that achieving muscle success can make. Prior to stumbling upon slow-motion strength training in 1992, I used to exercise with traditional methods of weight training for 2 hours a day, 6 days a week – 12 total hours of exercise per week. 

I would rarely (if ever) fatigue to the point of muscle success on any of my exercises -lengthy workouts require pacing yourself with a lower level of effort, which reduces how intensely you're able to train. 

When I tried slow-motion strength training I learned to fatigue all the way to muscle success on every set of each workout, and my results improved dramatically as a result. 

Fitness Training Newport Beach CA

My superior results were because I'd learned to make my muscles work harder. The higher intensity-pushing harder at the end of each exercise stimulated much better improvements in my body. And because my effort and intensity were significantly higher than before, by necessity my workouts had to be shorter. 

I advocate moving very slowly during every weight training repetition (approximately 10 seconds to lift the weight on each rep). But for results, fatiguing to the point of muscle success is actually more important than how slowly you move. 

Moving slowly during strength training is beneficial for great results too. It's just that reaching muscle success plays an even bigger role for results. Ideally you want to both achieve muscle success and move very slowly on every exercise. 

On each of your exercises as you near muscle success and your repetitions start to get challenging, try to cultivate a mindset of looking forward to the burning and shaking sensations you're experiencing. It’s where the magic happens!

 

Try it For Yourself & Schedule a FREE call to get started

 

 

Reference 

Steele, J., Fisher, J., McGuff, D., Bruce-Low, S., & Smith, D. (2012). Resistance training to momentary muscular failure improves cardiovascular fitness in humans: a review of acute physiological responses and chronic physiological adaptations. J Exerc Physiol, 15, 53-80.

Depression & Anxiety Reduced in 20 Minutes

Personal Trainer Tustin


If you feel stressed, anxious, or sad during this quarantine/COVID-19 period, you are part of the majority.

Fortunately, you have the power to improve and maintain your own mental health.

Several activities have been proven to reduce anxiety and improve overall mood. One of these is… a 20-minute strength training session! (Come on…you knew I was going to say that, right?) 

The CDC recently reported that the coronavirus period is adding stress manifested in several ways, including difficulty with sleeping and/or concentration, changes in sleep patterns, fear about your own and/or others’ health, and increased alcohol or tobacco use. 

 

Here is what we know about how strength training can help your mental health:

  1. For people with existing health issues, a strength training program reduces depressive symptoms and improves overall mood (1). 
  2. Strength training decreases the severity of depression for those with diagnosed depression (1,2). 
  3. As little as eight weeks of strength training works for reducing depression (2).
  4. Training two or three times per week is shown to reduce depression (1,2).
  5. A decrease in anxiety and improvement in overall mood can be seen as quickly as five minutes after the workout is over (3). 
  6. A single strength training workout can significantly decrease anxiety (3,4). 

 

A few weeks of strength training, at least twice per week, can reduce depression. A single strength training session can elevate your mood and greatly improve your anxiety level. 

More importantly, please remember to take care of yourself. Your physical and mental health are worth investing time in, especially now.

Strength train AND take part in other activities that reduce your stress and add happiness: connect with your family, spend time outdoors, create time for your favorite hobbies, and aim to regularly get enough sleep. This is a stressful time, but remember that you have the power to control your stress level.

Start with Strength Training!

References

  1. Brosse, A.L., Sheets, E.S., Lett, H.S., & Blumenthal, J.A. (2002). Exercise and the treatment of clinical depression in adults: recent findings and future directions. Sports Medicine, 32(12), 741-760.
  2. Stanton, R., Reaburn, P., & Happell, B. (2013). Is cardiovascular or resistance exercise better to treat patients with depression? A narrative review. Issues in Mental Health Nursing, 34, 531-538.
  3. Bibeau, W.S., Moore, J.B., Mitchell, N.G., Vargas-Tonsing, T., & Bartholomew, J.B. (2010). Effects of acute resistance training of different intensities and rest periods on anxiety and affect. Journal of Strength and Conditioning Research, 24(8), 2184-2191.
  4. Broman-Fulks, J.J., Kelso, K., & Zawilinski, L. (2015). Effects of a single bout of aerobic exercise versus resistance training on cognitive vulnerabilities for anxiety disorders. Cognitive Behaviour Therapy.

Strength Training for Those At-Risk of Heart Disease & Diabetes

Personal Trainer West LA CA

Over 18 million US. adults have Heart Disease,

34.2 million have diabetes.

There are countless medications out there to treat them both.

We're prescribing a “medication” for those who are at risk of developing either one.. and it may not be what you think.

“Metabolic syndrome” is a phrase health professionals and researchers use to classify people who are at risk for developing heart disease or diabetes. While it’s not something that requires medication to treat, it’s a status that needs attention. A person with metabolic syndrome has unhealthy levels in most of the following: lipids (cholesterol) and triglycerides (fats) in the bloodstream, blood glucose, blood pressure, and waist size.

There is a “medication” that can improve all metabolic syndrome measures (and I think you know where I’m going with this): strength training…and specifically using The Perfect Workout formula!

strength training exercises high risk

Researchers from Seoul, South Korea, tested this in a study published in 2016. Adults with metabolic syndrome participated in time-efficient strength training sessions twice per week. The workouts required 30 minutes or less. (Does this sound familiar?)

Before and after, the researchers measured all factors related to metabolic syndrome in these people labeled as high risk. Here’s what happened:

  • Triglycerides decreased by 25%.
  • HDLs, or good cholesterol, increased by 5%.
  • Waist size and systolic blood pressure both decreased by 4%.
  • Blood sugar, which was at a healthy level to start with, dropped by 3%.
  • Grip strength and muscle mass were both enhanced, with muscle mass increasing by about 10%.


Furthermore, the training was safe. 94% of the original participants completed the entire program, and no injuries were noted.

While not all of the changes were large, changes in all of those important health measures accumulate to a meaningful change in health risk. Reductions in triglycerides, waist, blood pressure, and blood glucose, with an increase in HDLs, are likely to significantly reduce the overall risk of developing diabetes or heart disease. Also, the training led to desirable side effects: more strength and muscle!

 

Strength Trainer West LA CA


If you or your loved ones have seen elevated blood pressure, blood glucose, or waist measurements in recent years, these could be signs of being on a path towards disease diagnosis. The research results show a clear option to reverse course: strength train twice per week for less than 30 minutes per workout. 


Schedule Your Workout TODAY!


References

Yoon, D.H., Song, H.S., Hwang, S.S., Son, J.S., Kim, D.Y., & Song, W. (2016). The effect of circuit training and workplace improvement program on the prevention of metabolic syndrome and the improvement of physical function in office workers. Korean Journal of Health Promotion, 16(2), 134-143.

Diabetes Research Institute Foundation

Centers for Disease Control and Prevention

 

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