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Cheat Days

Posted on February 23rd, 2009 by Matt Schoeneberger

Cheat days are usually prescribed to a weight loss client to give them a rest from their strict eating routine. It has been said that this technique can contribute to long-term success.

I was listening to Dr. Stephen Krauss’ audio series on Building a Successful Mind and he referenced some research that shows people who have scheduled cheat days are 1.5 times more likely to regain weight they’ve lost than those who don’t have cheat days.

Most people like the idea of cheat days or meals because they get to relax and splurge, but Krauss states that these types of behaviors might actually hold us back from cementing our habits. In other words, to make our new eating a long-term habit, we need to practice it 100% of the time for quite a while before we can think about straying.

I like this. What does everyone think? Use the comment section to discuss

Killer Computers

Posted on February 17th, 2009 by Matt Schoeneberger

Killer Computers!!!

The information age has enabled us to communicate in incredible ways, ushering in a fast-paced society where anything is possible.  We can accomplish anything we need with a few clicks of a mouse or keyboard.  We’ve become best friends with our computers, dependant upon their service and lost when they fail.  Could this relationship be the death of us?


The human body is not designed to sit in a chair at a desk hour after hour, day after day.  The human body is built for moving.  Unfortunately, we don’t move much at all.  The information age has also ushered in a new posture, one with rounded shoulders, a forward positioned head, misaligned hips and the pain and dysfunction that result.  Associated symptoms and conditions include, but are not limited to, headaches, neck pain, back pain, bulging or herniated disks, degenerative disk disease, facet syndrome and other more complicated impairments.


A well designed corrective exercise program can help you avoid or repair postural distortions that could lead to pain and dysfunction.  After all, it is the imbalanced muscular system that creates a misaligned skeleton.  But, what you can fix in the gym in 30 minutes, you can easily tear down in the other 23.5 hours in the day.  So, be mindful of your posture throughout your day.  Maintain proper alignment, avoid repetitive movements while seated (like twisting and reaching into a filing cabinet), and get up and move around as often as possible.  Remember that the best posture is one that is always changing.

Recommended Reading

Posted on February 7th, 2009 by Matt Schoeneberger

Here are a few titles we wish everyone would take the time to read:

The Great Cholesterol Con by Anthony Colpo

Cholesterol Myths by Dr. Uffe Ravnskov

Good Calories, Bad Calories by Gary Taubes

Life Without Bread by Christian B. Allan, Ph.D. & Wolfgang Lutz, M.D.

Psychological Foundations of Success by Stephen J. Kraus, Ph.D.

Invest some time in your health.  Read these and apply the information inside.  It will be worth it, we promise.

Matt, I'm sore. Should I stretch?

Posted on February 2nd, 2009 by Matt Schoeneberger

It’s a common misconception that stretching before/after/during a workout will help relieve the soreness we feel from a challenging workout. While it’s very rare that I’ll tell a client not to stretch, I make sure they understand it’s not going to help soreness disappear.

Stretching before a workout or athletic event also doesn’t appear to prevent injury, although I wouldn’t say that it’s been shown to promote injury either.

This doesn’t mean I’m telling anyone to stop stretching. We sit too much and move too little, so a little stretching couldn’t do us any harm, provided it’s done correctly. When studying the effects of stretching on range of motion, Decoster et al. found that 30 seconds is the magic number. One set of 30 seconds or smaller sets that add up to equal 30 seconds had the same effect on range of motion. Anything over 30 seconds showed no greater result. Hang out in a stretch longer if you want, just don’t expect to become rubberman by stretching for hours at a time.

Andersen JC. Stretching before and after exercise: effect on muscle soreness and injury risk. Journal of Athletic Training. 2005;40(3):218–220.

Decoster LC, Cleland J, Altieri C, Russell P. The effects of hamstring stretching on range of motion: a systematic literature review. J Orthop Sports Phys Ther. 2005;35(6):377-387.