Happy Easter From Exercise Basics!

source: javcon117
Happy Easter everyone.

I'm spending Easter in my hometown and stuffing my face with an assortment of delicious food. I hope all of you get to do likewise.

A while back I had a guest post about how to follow through with your New Year's resolutions. By now you've all either done that or failed to follow through. If you were able to keep to your resolution then congrats! If you weren't why not use easter a a reset button? After all, Easter is a time of rebirth.

Also, you may have noticed the new blog layout. I'm sorry for all the changes over the last little while. I promise that all the major changes that I've wanted to make are done now. All that's left is a little tweaking, which you won't really see. I've also registered my domain name as exercisebasics.net, so if you have exercisebasics.blogspot.com bookmarked, now is a good time to switch it. You'll still be redirected to the right page if you use the .blogspot domain though.

So, HAPPY EASTER. Spend some time with your family, eat good food, go to church (if that's your thing), and if you're in newfoundland have a snowball fight or something. Seriously, snowstorms be crazy.

PS. ignore the random numbers and letters below. it's for a technorati thing.


Physical Therapist Working With Personal Trainers

I read an article over at Mike Reinold's blog about collaboration between personal trainers and physical therapist today and I wanted to weigh in on it. I was just going to write a comment on the post, but I have quite a bit to say about it so I'm going to write this. First off, if you're a physical therapist or physical therapy student then you really need to start reading Mike's blog. Now, on with my thoughts.

I think I offer a bit a unique perspective on this topic because I moved from the personal training world into the physical therapy world. One thing that did separate me from most trainers is that I gained my certification through the Canadian Society of Exercise Physiologists (CSEP) as a certified personal trainer (CPT), which requires the completion of a minimum of 2 years of post-secondary studies with completion of credits in 6 core areas. At the time I was a personal trainer I had a bachelors of kinesiology with my CSEP-CPT. A lot of personal trainers have completed a weekend course to gain their certification, with no prerequisite education required. Now, even with my higher education I could not presume to take on the role of assessing a client's needs for recovery without the input of a physical therapist and here's why.

source: Neon Tommy

Even though I had the theoretical knowledge of injuries and corrective exercises I was not trained in assessing an injury and developing a treatment plan. However, if guided by a physical therapist's assessment and treatment plan I could develop a rehabilitative exercise program that suited the needs of my client. With feedback from the physical therapist and the client's progress I could adapt the program.  Without input from the physical therapist I would only be adapting the program from what I saw with the client, being mainly strength improvements or a plateau in improvement.

I will admit that when I was a trainer I thought I was better able to develop a rehabilitative program than I actually was. I based the programs on what the client's reported to me and the couple assessment tools I had gained in my undergraduate degree from some athletic therapy courses I had completed. my rudimentary assessment skills lead me to develop programs that, while not harmful to the client, were not as tailored to the individual's needs as I thought they were. I realize that more now since completing my MscPT than I like to admit.

source: Roger Mommaerts
Now, from a physical therapist standpoint I realize that we simply do not have enough time with a client to develop a truly individualized, progressive exercise program. Sure, I can give isolated exercises for a rotator cuff injury, but I can't guide your through a military press in the clinic. I can give you core stabilization exercise and simple hip extension exercises, but I haven't the resources or time to teach you how to make this functional for lifting by teaching you a deadlift. Enter the collaboration with the personal trainers. By developing a treatment plan and knowing the client's specific needs I can handle the assessment, manual therapy, modalities, and a general home exercise program and leave the progressive exercise program and fitness to the trainer.

I don't want to overstep my bounds here because Mike and Jon covered this topic in greater detail over at theptdc.com. I encourage you to go read their post on this. I just wanted to share my opinions here on my blog.

What are your thoughts?
Are you a personal trainer, do you collaborate with physical therapists?

As a physical therapists do you collaborate with trainers?
Do you think that you've tried to take on a larger role as a trainer or therapist than you should?

Meet The Author of Exercise Basics

I've been doing this blogging thing for about a year now (consistently) and I realize that I haven't really shared a whole lot about who I am. I do have an about page, but it's pretty basic and doesn't really let you know... well it doesn't let you know a great deal about me. Yes it tells you my qualifications  where I'm from, and that I'm married  - but that's the bare bones.  I thought it was about time that I share will you fine folks on the internet a little bit more about myself.

First of my name is Brandon Goulding, and this is what I look like on a good day

This is what I look like on a bad day

I grew up in a small town in newfoundland. For those of you who don't know where Newfoundland is it's here:

It's a fantastic place to grow up. During my childhood I spent my time catching rabbits, swimming, riding my bike and playing every sport that was offered, except hockey. I know, I know. I'm Canadian so I must play hockey. I tried, I sucked, I moved on. What I did excel at though was basketball and volleyball. During high school I had a huge interest in the sciences... and gym class. This lead me down the eventual path of kinesiology.

I basically wanted to be involved in sports and the science behind it, so that's why I chose kinesiology for my undergraduate degree, which I completed at the Memorial University of Newfoundland & Labrador - more affectionately known as MUN. Let me tell you I had some great years at MUN, some very influential profs, got my spark in exercise therapy, and met my wonderful wife.

When we graduated from MUN, Sarah and I moved to Halifax where I worked as a clinical kinesiologist/trainer. It's basically here that I really became interested in physiotherapy as a career choice. The physical therapy team that I worked with was fantastic. Sarah and I moved back to St. John's after a year in Halifax and I worked for a while as a personal trainer, but my main interest was still in physical therapy. I applied to a few schools and eventually landed on Robert Gordon University. I started my masters there in January of 2011 and finished in January 2013.

So that's basically my path to physical therapy in a nutshell. Other than that here are a few things you need to know about me.

1. I'm of the belief that fitness is for function. By that I mean that I don't hold a lot of stock in spending hour upon hour in a gym working out just to get bigger and more tone. I feel that everyone should attain a level of fitness that improves their health and makes activities of daily living easier. Everything else is just a bonus really.

2. I don't particularly like isolation exercise, except for rehab and stabilization purpose (rotator cuff for example). I don't really have anything against doing them, I just like to better utilize my time exercising and be more functional, that's why I feel compound exercises are king.

3. I love my wife. This should probably be number 1. We've had ups and downs, yelled at each other and argued about little things, but we also share a love for the Montreal Canadiens, great movies, music, photography and travelling. I love her for her stubbornness  and fire, no matter how much I tell her otherwise.

4. I play guitar. I actually was planning on making this blog all about guitar  at one point, then I thought  it would be clever to name the blog Exercise BASSics and make it about exercises and music. I eventually realized that I know a great deal more about health and fitness that I do about playing the guitar, so I went with Exercise Basics.

That's about it I guess. I'm sorry if that got a little wordy. So if you like you this and like who I am then I encourage you to follow me, comment on my posts, email me, write me a poem, draw me a picture... whatever tickles your fancy. I just want you guys to understand that Exercise Basics isn't just a brand or a ploy at getting readers. I'm a real person who genuinely enjoys exercise science and physical therapy. I like writing about it and feel good about sharing information that i think is helpful to readers.

2013 March Madness Bracket - Round of 64

Hi internet world,

So it's that time again for March Madness. I filled out a bracket last year, but I didn't do too well. I'm hoping this year I can get a few more picks correct. I've signed up on epsn tournament challenge and you can see my bracket below. I encourage you all to join my group and fill out your own bracket. It's free to join. I'll also be giving the winner of the bracket a prize. So go ahead and sign up, fill out your jacket, and win yourself a little prize. Click the link to join the group.

Exercise Basics March Madness Bracket Challenge

Farewell Dr. Jacquelin Perry

A couple of days ago a prominent influence in the physical therapy world passed away. Jacquelin Perry, aged 94, passed away. Perry was world renown as an orthopaedic surgeon and physical therapist, and probably best known for her treatment of polio patients. She pioneered a spinal fusion surgery that helped polio patients regain movement. Perry was also a leading expert in the field of human movement and gait analysis.

I particularly like this quote from Dr. Perry,

"Most doctors go into medicine to save lives. I'm more interested in getting handicapped persons functioning again."

She was a visionary, a compassionate physician and therapist, and a great example for health care professionals. This article from heavy.com has some interesting facts about Dr. Perry. I encourage you all to read it. Click the photo to follow the link.

Google Reader Alternatives for Exercise Basics Followers

With the announcement from google that they will be retiring google reader as of july 1 I wanted to make sure that those of you who subscribe to my rss feed had other options to continue to follow this blog. I personally use reader to follow all the blogs I read, so I'm a little disappointed with google for discontinuing the service and forcing me to find another. So without further ado, here are a few options for you lovely folks who would like to continue your subscription to exercise basics.

1. Feedly: this is the tool I'll most likely be using. It's an app which you can install on your mobile device or web browser. It's very easy to migrate to from reader, you just log in with the same account that you use for rader and it automatically pulls all the feeds.

2. The Old Reader: This rss service was created by a couple folks who like the old style of google reader. Apparently when reader update to a new interface these guys figured they'd just recreate the old google reader, hence the name.

3. Newsblur: A lot a people seem to like this service. However, I don't like the fact that you can only follow 12 blogs on a free account. For $24/year you get a pretty superior service allowing you to follow  an unlimited number of sites. The premium service also pulls feeds 10x a day, ensuring that you'll always be up-to-date.

There are numerous other options, but I like these three the best. One that I'm also interested in is blogroll. it's still in beta, so it's a little buggy, but I really like the lay out.

So, loyal followers, those are my top choices for a google reader alternative for you. If you have any other alternatives that you like please let me know in the comments below.

Also, I'm aware that not all of you use rss. There are plenty of other ways to follow me.

Twitter: I post a link for ever new article and you'll also get a few of my musings

Facebook: links to my blogposts with brief overviews. Links to other interesting web content

Google+: all my posts are shared here

email: get my blogposts emailed to you

follow with blogger: plain and simple

The Fat Burning Zone

Have you ever been on a treadmill and saw a chart that had something to do with the fat burning zone, or heard fitness professionals tell you that working at a low-moderate intensity burns more fat that working at a higher intensity? This is one of the true gimmicks of the fitness industry, and I'll explain why.

The reason that there is a "fat burning zone" is because of relativity. When you exercise at a low-moderate intensity a larger percentage of the calories you burn will come from fats than other substrates. However, working at a higher intensity will still burn more total fats than will moderate intensity because, even though a lower percentage of the calories burned will come from fats, calories are being burned at a higher rate. Still confused? let me do a little math for you. Please bear in mind that the below figures are rough estimates. you may find research out there that says moderate intensities burn 24% fat and higher intensities burn 15%. Typically, these lower numbers will be referring to free fatty acids. There is also an apparent difference in whether you're running or cycling, and also whether you're male or female, but I think that may be a topic for another post. So, without further ado, the general premise:

A moderate intensity exercise will burn approximately 50% of its calories from fats
A high intensity exercise will use approximately 40% of its calories from fats.

So let's say that you work out at a low/moderate intensity for 20mins, burning 150 calories. The math tells of that total calories from fats will be:

150 x 50% = 75calories.

Now, let's take that same 20mins at a high intensity, burning 220 calories.

220 X 40% = 88calories

There you have it. The higher intensity, while burning less calories from fat relatively actually burns more total calories from fat absolutely. 


On an unrelate note: thanks for sticking with me guys. life on this side of the blogosphere has been very busy for various reason. I had been finding it difficult to get motivated to blog, but I'm slowly brining myself out of that slump. You may have noticed some changes to the layout of the blog. I'm trying to make everything more organized so you fine folk can find the articles you want without too much difficulty. Have a look at the footer to see the main changes. Finally, please, if you're reading, leave me comments. I want to get engaged with my readers. I piloted having a forum a while ago, but it didn't get a great deal of attention. So, if you have a question please leave a comment, or email me. I'm happy to answer any and all questions, or at least point you in the right direction.

Guest Post: 10 Effective Ways to Prevent Weight Gain

The Following is a guest post and does not necessarily reflect the views of exercise basics.

Contrary to popular belief, steering clear of weight gain is really only about 50% concerted effort with the remaining 50% being simple common sense. So with this in mind, the following in a run-down of ten of the most effective and simple ways of preventing weight gain in the course of everyday life.

1. Moderation – Excess and binging are never good ideas as even if you only get carried away once every now and again, your metabolism will throw a wobbly and send the scales in the wrong direction. This is a prime example of a common sense tip for those watching their weight.

2. Consistency – A little like the above, consistency is perhaps the number-one key to weight control which means finding a routine and sticking to it. And remember – missing meals can be even worse than eating too much!

3. Little Touches – Thousands of our weekly calories come from the “crisp here” and “nibble there” way of eating as for some reason we don’t seem to think these calories count. Long story short, they really do.

4. Fibre – Without putting too fine a point on it, what goes in must come out and it demands a good amount of fibre to keep things ‘moving’ as they should. Too little fibre and things inevitably become blocked and lead to piling on of weight like there’s no tomorrow.

5. Hydration – Essential to help fibre do its job and the rest of the body besides – never underestimate the importance of drinking loads of water when looking to keep weight to a sensible level.

6. Exercise – You don’t need the best personal trainer to tell you that exercise is key when it comes to weight control, but you also don’t have to punish yourself with high-impact torture. Again, it’s just a case of common sense, consistency and keeping moving.

7. Alcohol / Tobacco – Pretty much any and all such substances of a similar nature have a detrimental effect on the way your body works and prevent it from reaching optimum efficiency. No matter which way you look at it, cigarettes and booze are bad for weight control…period.

8. Journal – An excellent tip all-too often overlooked is the keeping of a diary, which quickly becomes second nature. In short, those that actually see on paper what they are putting in their bodies are vastly more likely to control what they eat and make adjustments where necessary.

9. Supplements – The body cannot perform its natural processes with peak efficiency unless it is provided with the optimum level of vitamins, minerals and essential nutrients. If in doubt that said vitamins and minerals are being taken in every day, be sure to incorporate the necessary supplements in order to compensate.

10. Read the Label – Last but not least, the overwhelming majority of people across the UK eat and drink their chosen products having only made the vaguest of assumptions as to what they actually contain. Needless to say, the truth can often be horrifying – always read the label and find out for sure exactly what is going in!

By Frank White Frank White works with a team of the finest personal trainers in Newcastle and specialises in realistic and workable approaches to weight loss. He shares a home with his wife of seven years and his two young sons.