Debbie Demo on the TRX Suspension trainer

!±8± Debbie Demo on the TRX Suspension trainer

Fitness Forward TRX Suspension Circuit training class with Debbie Potts. Debbie demos the Oblique Atomic Push Up

Debbie Demo on the TRX Suspension trainer

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Cervical Pain and Disability - Part One

!±8± Cervical Pain and Disability - Part One

Patients report widely diverging levels of disability and pain in response to neck problems, with some have almost no disability and little pain and others with severe interference with normal life and high pain report. There may be different neurological and pathological events which underlie this variety which reflect the neck syndrome present. Initially most work was on finding an anatomical site of injury or damage to explain the symptoms but this has led to limited success in explaining the clinical syndromes. The pain mechanisms which may be responsible for the reported symptoms are now increasingly investigated.

One way to allow more accurate whiplash treatment to be identified is to clarify which diagnosis and which pain syndrome in present in an individual patient's neck pain problem. Neck injury can consist of long term postural abnormality, repeated small trauma in activity or an obvious event such as whiplash injury. Any inflammation which is present in these cases in known to significantly change the ways pain is processed both in the central nervous system of the brain and the spinal cord and in the locally damaged area. Even though most research has been performed on animals this can be taken seriously when considering pain in humans.

A whole series of chemical and neurological processes are set off by an injury and its following inflammation, all of which makes the central nervous system develop an increased response to all feelings coming in. Patients with whiplash and those with standard neck pain where the diagnosis is not clear have both been shown to have reduced tolerances to pain and a reduced threshold to pain. This reaction is termed hyperalgesia which is used to describe an increased pain response to a stimulus which is normally painful.

Hyperalgesia in the neck occurs in all whiplash injuries to some degree, whatever the severity, but settles over two to three months in those who recover or only have mild symptoms. Hyperalgesia has been found to persist in those with ongoing and more severe pain symptoms. The nerves in the local areas of damage may be sensitised and patients with whiplash have been shown to have damaged structures in cases where pain and disability has continued. Another argument is that the nerves in the central nervous system become sensitised by the pain inputs and this is responsible for ongoing pain.

So there can still be damaged internal anatomical structures in neck pain syndromes which can be ongoing sources of pain, while central nervous system pain mechanisms are assumed to be mostly responsible. Cervical facet joint blocks have shown they are a potential pain source in a number of patients who have chronic whiplash. Referred pain, which is a pain which is felt in the body at a distance from the presumed pain source, is also common. Incoming stimuli from pain sites in discs, joints, ligaments or muscles may be interpreted as coming from regions which are neurologically linked to them.

Head pain can be referred from the upper neck segments of the third cervical vertebra and above, with arm pain potentially referred from those segments below this level and down to the first thoracic vertebra. Even in parts of the body where the patient is not complaining of any symptoms there may be evidence of a heightened pain response on testing. Both patients with general neck pain and whiplash may exhibit a hyperalgesic response to incoming stimuli. There may be a more involved upset in neurological functioning in the whiplash groups with overreaction to heat, cold and pressure.

A more widely occurring sensitivity response to incoming signals is present in patients with higher pain reports and who have more widespread symptoms. These findings are typical of syndromes such as whiplash and cervical nerve root disorder (radiculopathy, where the nerve root which is on its way out of the spinal canal towards the body is compressed or otherwise compromised along its route), both perhaps triggering a complicated change in the excitatory responses of the central nervous system to arriving pain inputs. However, this central mechanism might be kept going and sensitised by pain coming in continually from altered tissues in the neck.

Cervical Pain and Disability - Part One

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Kettlebell Fat Loss - The 5 Best Exercises

!±8± Kettlebell Fat Loss - The 5 Best Exercises

There's no doubt about it, kettlebells are Hot. And they're becoming hotter. Introduced to the market in 2001 in the landmark book, "The Russian Kettlebell Challenge" by former Soviet Special Forces PT Instructor, Pavel Tsatsouline, kettlebells were first welcomed by "hard-living comrades" like martial artists, law enforcement officers, and military special operators.

But now everyone from "Grandma Betty" to the TV show "The Biggest Loser" contestants are in love with kettlebells.

Why?

Because of the dramatic results they produce in very short periods of time.

Kettlebell addicts - er - users - report phenomenal increases in strength, flexibility and most importantly to us - Fat Loss.

So that begs a major question - "What's the absolute best exercise for kettlebell fat loss?"

Ahhh... so many answers, so little time!

After using kettlebells both personally and with my clients for the last 9 years, the answers may surprise you. Here's the short lis of the the top 5 exercises for kettlebell fat loss ranked from beginner to advanced.

1. The Kettlebell Swing (Beginner).

Set yourself up in a deadlift position. You should feel some tightness in your gluts and hamstrings. The kettlebell should be on the ground at about arm's length in front of you.

Fold at the waist and stick your butt out and place both hands on the kettlebell handle. Hike the kettlebell between your legs high into the groin like hiking a football.

Then stand up hard and fast, swinging the kettlebell between waist and chest high in front of you. Squeeze your gluts and tighten your abs. Your arms will remain straight with your elbows locked. The kettlebell forms an extension of you arms.

Repeat.

The Swing comes in three forms - the 2 Hand, the 1 Hand, and the Hand-2-Hand Swing. Each one is progressively harder than the next.

No matter your choice of variation, the Swing is a great exercise for kettlebell fat loss regardless of the user. It will definitely smoke you in a jiffy!

2. The Kettlebell Snatch (Intermediate)

The start is exactly the same as the Swing, except you are using one hand only to lift the kettlebell. Hike the kettlebell behind you and in one motion lift the kettlebell overhead fixing it directly above your shoulder, so the kettlebell rests on the back of your arm. Toss it back down through your hips and between your legs again and repeat.

(Remember that ACE Study kettlebell fat loss study that proved you can burn approximately 20 calories per minute using kettlebells? They did it with this exercise...)

3. The Kettlebell Clean and Jerk (Intermediate)

Just as you would for the Swing, set up your start the same way. Chuck the kettlebell back underneath your hips and then lift (direct) it to your shoulder. This is the Clean. Your arm will be bent very similar to a bicep curl. (Use your hips to drive the kettlebell up - the arm just guides it.) The kettlebell will rest on the back of your your rest and on the outside of your shoulder.

From there, use your legs to drive/push the kettlebell overhead. At the last possible instant, before your arm is straight, drop under the weight with a little knee bend - like a mini-squat and simultaneously lock your arm overhead. This is the Jerk. Lower the kettlebell back down to the shoulder and re-clean the kettlebell for your next rep.

The Clean and Jerk works every muscle in your body. Every. Single. Muscle. (Including your heart.)

This is a PHENOMENAL kettlebell fat loss exercise.

4. The Kettlebell Front Squat and Jerk (Intermediate)

Clean the kettlebell to the shoulder. Squat as low as you can, preferably all the way down while keeping your lower back flat (No rounding!) Then stand back up. Now jerk the kettlebell over your head. Lower the kettlebell back to the shoulder. Squat again. Jerk again. Repeat. Again. And again.

If the Clean and Jerk works every muscle in the body, then the Front Squat works every muscle nearly to death and then pours salt in the wounds. This is a seriously challenging exercise! Your heart rate will be so high after this one, you'll never even think about traditional "cardio" again!

5. The Double Kettlebell Clean and Jerk (Advanced)

This is performed just like the Clean and Jerk, except you are using two kettlebells. Except you'll need to take a wider stance at the start to accommodate the size of two kettlebells. Twice as hard. Twice as fun. (Incidentally, if you asked my what the ABSOLUTE best kettlebell fat loss exercise is/was - this one's on the short list.)

6. The Double Kettlebell Front Squat and Jerk (Advanced)

(I know, I know I said five, but I thought I'd toss in a bonus one in for good measure!)

This is just like the Front Squat and Jerk, but using two kettlebells. It's set up exactly the same way as the Double Clean and Jerk and almost as "fun." Pure evil. In a good way.

Now why do you think these six exercises are so darn good for kettlebell fat loss?

Because the demand for energy is so great, that your body must burn stored calories (stored body fat) and burn a lot of them!

How do you get started with kettlebell fat loss exercises?

Easy - right at the beginning.

Start with the Swing, and progress through these six exercises. I know you'll agree that these truly are the best kettlebell fat loss exercises when you start seeing the fat melt off your body!

Kettlebell Fat Loss - The 5 Best Exercises

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