Tag Archives: out run your fork

How One Injury Changed My Life Forever

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What my bicep looked like when it started to show bruising from the tear.

When I tore my bicep it was surreal. I suffered major injuries in the past (spinal damage, torn groin, hips, knees…), but this one was different. This one made an impact. It got my attention.

 

My whole life was based around winning. Beating my previous best. It was like that in school when I failed to get a 4.0 in undergrad, but then climbed up the flag pole to snag the 4.0 in grad school.

Or when, after being told for years that my legs were too small (the judges always told me I needed “Better quad thickness and better quad separation.”) and then, five years later hearing the same judges yell at me saying, “Stop working your legs! They got too big!”

“Yeeessss!” I thought, “I did it!” What I had done was turn my greatest weakness into my greatest asset.

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There was always success. Even when I failed I would work harder and hardewr until that failure finally became a success. There wasn’t anything I couldn’t do if I didn’t apply myself and outwork everyone else.

But, when I suffered that bicep injury, I realized that I was missing an important lesson. The lesson was so obvious and so glaring that I wondered how I never saw it before.

Here’s that story:

My bicep had just been ripped off. I felt it tear in half like a carpet being torn from its mesh backing. I could almost hear the rapid fire of muscle fibers breaking away as my bicep was ripped from its tendon.

I was in disbelief. I couldn’t accept it.

“I just tore my bicep,” I thought, “No. Yes. No. Yes. No! Yes!”

The answer turned out to be Yes. It was a complete proximal tear of the long head of the bicep tendon at the musculotendon junction. Um, Tony, what’s that mean? Here’s what it means: My arm muscle tore from the tendon near the shoulder. This is unusual because typically the tendon tears off the bone, not tearing from the muscle itself. It’s probably the worst kind of tear because there very little tendon still connected to it to the muscle. This makes it almost impossible to reconnect it.

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Image courtesy of Dr. Nabil Ebraheim

It’s like this: if you look at a piece of steak, there is that really hard, tough fiberous white material on the outside. You know, the hard stuff that you cut away with your knife because it’s impossible to chew. That’s like your tendon. It’s strong. If you were to sew that with a needle and thread to another piece of steak, then you’d get a really good connection that would hold. Buuuut, if you were to cut away that protective hard fiber and then sew the loose steak to another piece of loose steak, then it would likely just fall apart. It would be like sewing together lumps of chopped meat. It just isn’t going to work.

I went in to the surgery knowing that there might not be enough tendon to hold on to and we might have to close it up and leave it as unrepaired. But, I was fortunate that there was juuuust enough good tendon left on the muscle and we were able to reattach the bicep muscle. Only, it wasn’t where it used to be. Instead of attaching to the shoulder like it used to be, we had to reattach it to the upper arm bone (the humerus. And no, it isn’t funny). This was done by pulling the bicep muscle up as high as high as we could, sewing a “tack” to the end of it, drilling a hole through the upper arm bone (humerus) and looping it through the hole. OUCH!

I was told there was maybe a 30% chance that the repair would hold. I was in a sling for 6 weeks. Day and night. Even when I slept. I wasn’t even allowed to wiggle my fingers lest the bicep muscle engage and get reinjured. I had to learn to do everything one-handed. With my non-dominant hand! Man, o man. That was a challenge. But I actually liked the challenge. I learned to button my shirts, tie my shoes, put on my belt … all left-handed. I really had to use my brain differently and I swear it made me smarter!

After surgery and months of rehab, the bicep actually held.

I was humbled. And I was… grateful. Yep, that’s right. Grateful. Crazy, huh?

But that’s a story for another day… find out the secret to overcoming this injury and how it literally changed my life.

Chug on over to our YouTube channel, subscribe to my blog and link up with us on Facebook, Twitter and Instagram for all the real info and … quite a bit of fun! Glad to have you walk this journey with me.

About Tony and Out Run Your Fork:

I’ve been involved in healthy living almost my entire life. It’s not just about personal training or nutrition. It’s not just about getting ripped or 6 pack abs. It’s not just about weight loss programs or diets. It’s about YOU.

At Out Run Your Fork we make fitness fun! Our Personal Training and Nutritional Programming are designed with YOU in mind. We cater to each individual and custom tailor every program to fit your specific needs. Whether it’s overcoming an injury, lowering your cholesterol or looking for a kick-butt workout we’ve got you covered!

Unlocking the power of your genetics we use real science to identify the traits that cause you to gain weight. Your program is then designed according to your busy lifestyle, individual food preferences, and unique genetic profile. It’s the perfect combination to help catapult you toward becoming the best you that you can be!

So give us a call to set up your free, no-obligation Personal Training or Nutrition session today. We guarantee you’ll change the way you feel about working out!

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Avoiding Injury With Mobility Work

Screen Shot 2017-04-30 at 4.42.33 PMOk,  imagine this: You’re in the pool playing volleyball with the kids in the pool club. You’re having a great time, the sun is out, the sky is clear blue and everyone is having a good time. It’s super hot outside, but you don’t feel it because the pool water is the perfect temperature. Ahhh, heaven!

You get to take the next serve set after winning the previous point. You’re winning and feeling a little more than confident. You smile as the ball comes at you again, but it starts falling a little shorter than you anticipated. You thrust off your back foot to lunge for it and *pop!* … You feel a pain in your groin. It gets worse but you keep playing. You finish your gamed think it just needs a little rest so you lounge out the rest of the day. The day passes and as the sun begins to go down the pool starts getting ready to close up. You get up to gather all your loose belongings and *ouch!* … your groin hurts. Really bad. Holy chips. What’s going on? This is more serious that you thought…

Injuries happen to all of us and if left untreated can hang around for a looooong time. But what if there were a way to help prevent these types of injuries? Well, the good news is: There is! Mobility training combines stretching and functional movements to keep muscles loose and to identify fix deficiencies. See this example of mobility training using a sledgehammer.which is kind of fun.

Why Mobility Training? When we are born we have full mobility: flexible joints, full range of motion, no impingement or tightness. But as we age we slowly lose our pliability. Now, I’m not talking about aging as a 40, 50, 60-year-old person and up. I’m talking about 5 years old, 10 years, 15 years and further.

So many things happen over time that cause us to lose mobility. Small injuries and mis-steps cause up scar tissue to build up and may have caused you to walk differently or move differently, favoring one side over the injured side. The effect is we never we train ourselves to move quite the same again. Our bodies are amazing mechanisms that constantly compensate for various deficiencies.

But trauma isn’t the only way to lose mobility. Repetitive movements can cause elongation in one muscle and tightness in the opposing muscle. The two most prominent examples for all of us are:

Repetitive strain injuries of the wrist, fingers and hands as a result of typing, texting, and similar repetitive movements. Typing type of motions use the “flexors” of the fingers, hand, and wrist.  More than 95% of us don’t take the time to work the “extensor” muscles. These are the muscles that open the fingers, hands, and draw the wrist backward. Overtime the extensor muscles get weaker and the flexor muscles get stronger. This causes constant tightness in the forearms, elbow, hands, fingers and wrists.

In order to “fix “this in balance it is recommended for different types of massage, rolling, and strengthening of the extensor muscles. A quick and easy way to exercise the extensors is to wrap a rubber band around The fingers and Open your hand and spread out your fingers as far as you can. Do this repeatedly and I guarantee you will feel the burn. Those little guys really good worked and they’ll be protesting at first.

A second example is the computer and electronics usage syndrome. Slight rounding of the shoulders forward slight pitching forward of the head. The chest muscles and shoulder muscles get very tight from the slouching we do over our electronic devices and computer keyboards. At the same time The upper back and neck muscles get very weak from not holding your posture correctly.

So how do we fix these issues? In part, mobility training.  Here a few example of what you can do to increase flexibility and mobility in your hips. The movements below are mainly for hip mobility. They can be held for 10-30 seconds or you can slowly work through the range of motion for 10-30 reps.

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Now, a word of caution: if you’re already suffering from an injury you should NOT engage in any physical activity program without consulting your doctor. You might make it worse by further injuring the body part or you might be further weakening a deficient part of your body that might seem unrelated… but it is really the root cause of the problem.

I’ll explain more in my next article and include pics and videos to demonstrate various mobility training movements.

Leave a comment below to let me know which body parts you’d like to see me address first.

Until Next time…

Fitness Pros: New E-mail Scam!

DontGetScammed

Don’t get scammed by the newest rip-off artists.

Apparently these guys won’t quit trying to steal money. First it was general public emails and now they are targeting personal trainers and fitness professionals. The newest scam asks you to take payment for personal training by credit card. However, this is done through email or text because they are hearing impaired or they’re traveling abroad and they can’t meet with you in person. And the training is not for them, it’s for their children (usually early teens). Oh, (AND HERE’S THE SCAM), they will be taking a car service to your location and they have to pay the driver, but the driver only accepts cash payment.  So, the person pay you an extra $1,050 on the credit card and asks you to pay the driver $1,050 in CASH.

You’ve got to be kidding me! How stupid do you think I am? I’m not even getting into the detail of how exactly you get screwed, but you’ll be out $815.00 in cash (in this example) if you do this. The credit card payment will be pulled back and you’ll have a firm grip on an empty sack.

Need details? Ask me, but you don’t really need them. The following is an email exchange I had with one of these pricks. After the last exchange I never heard another peep from this guy. Notice the poor grammar and spelling errors:

Him: “Hi Im Robert i need a personal trainer for my 2 daughters they have been adding much weight lately and i believe with a trainer like you they can achieve a good and healthy body so i like to know if there any in-person training or exercise you can offer for the ladies I’m booking this on there behalf and as a surprise they are 19-22 I’m hearing impaired so we can only do text/email I only have my credit card, do you have a card reader to charge my credit card?”

Me: “I’m happy to help your daugthers. We can meet in person to discuss. I am trained in ASL and have no trouble communicating with hearing impaired.”

Him: “Thank you for your responds, as i have stated before I’m booking this on there behalf and this a surprise to them so lets do the booking and payment they are medically and physically OK no injuries or surgeries they want to lose weight and get in better shape i read about you on social media so let me have your best packages/deals, they will be training together and will be coming to you 3x a week for the session we can start with 15 session in total for both of them. I do understand consultation is important and the paperworks(waivers and liability forms) but as I have stated before this a surprise to the ladies so lets do the booking and the payments and on the first session/introduction the consultation would be done I would only be able to give you the card information manually to charge on your card reader all paperworks will be done by the girls on there first session.”

Me: “I will have forms available for your 2 daughters to sign on thier first session. Price for 15 sessions for 2 people working out together (partner training for one 1 hour workout) is $xxx.xx per session – total for 15 sessions is $xxxx.xx. Price for 15 sessions for 2 people working out individually (individual training 1 hour each, total 2 one hour sessions) is $xx.xx per session per person – total for 15 sessions  of $xxxx.xx
When would you lie the first session?”

Him: I’m OK with the price I will like to make the full payment with my credit card I would have paid the driver already but they don’t accept credit card except cash so I will like you to add an extra $1050 to the total cost the extra $1050 is for the charter bus driver that will be bringing the girls for the training and once the charges clears you will have the $1050 deposited to the charter bus bank account.” 
– I’m thinking: “Are you friggin kidding me? Ok, wise-guy, try this one…” –
Me: “The card needs to be with a bank in the U.S.. I would require bank name from which the credit card is issued, name on card, full postal mailing address for which the credit card is registered, expiration date, and cvv code on back of card. I will run the card once your daughters complete their first session and sign the necessary agreements. The driver will be paid after that time. 

When do you want your first session?”

Silence…

 

Caroline Needed a Cheerleader To Reach Her Goal

GoodAndPlenty“The most important thing that Tony did for me was (be) my cheerleader. He encouraged me every step of the way and if I slipped up …he was there to get me back on the wagon in a positive way. When I first started was in the worst shape of my life. I had never enjoyed exercising…Tony ‘got the ball rolling’ and I am currently in the best shape of my life. I love keeping myself healthy and I’m a much happier person now. Thanks Tony!

When I first started working out with Tony I had turned 30 and was in the worst shape of my life. I had never really enjoyed exercising before and did not understand anything about nutrition. When I was younger I had tried several fad diets and running but none of it worked because I did not enjoy it and I did not know what I was doing. I was determined to not turn another year older and be even more out of shape. When I talked with Tony he helped me figure out my goals and gave me easily understandable facts about what I should eat. Together we worked on various types of exercises which included a lot of strength building. I found that I actually really enjoy exercising but I had never known that since I never tried anything other than running.

The most important thing that Tony did for me was encourage me every step of the way. There were some days I was not able to perform as well as I had the previous week. Instead of letting me get discouraged, Tony was my cheerleader and the next time I came to see him I was able to do better. If I slipped up on my nutrition he was there to get me back on the wagon in a positive way. He was always able to find some progress for me to be happy with even on days where I was not the best I could be. These little victories encouraged me to come in to the gym on days where I did not have a session with Tony and work out on my own. Tony also gave me plenty of information about proper form so that I was able to successfully work out without injury and increase my progress.

It was a sad day for me when Tony told me he would no longer be working at the same gym where I was a member. However, he had helped me so much that I still continue to go to my local gym. I am currently in the best shape of my life and I work to ensure that I keep improving myself. Tony is the person who really “got the ball rolling” for me so to speak. My only regret is not starting ten years ago! I love keeping myself healthy and I’m a much happier person now. Thanks Tony!

It’s been great forging a friendship with you and even better to know I’ve had such a positive impact on you! All the best, Caroline!

5-4-3-2-1 BLAST OFF! Our Grand Opening and Fitness Fair Is This Weekend!

Come one, come all! Help us celebrate our GRAND OPENING and FITNESS FAIR this weekend. June 6 and June 7 from 10 AM to 3 PM.

Fun and prizes with local businesses such as chair massages from Hand and Stone, giveaways and coupons from GNC, food from our friends at FIt Fuel Prep and more! Admission is FREE! ‪

Are You Working Out TOO Hard?

Know Your Genetics

Know Your Genetics

What’s a MET?
Eating well and exercise go hand-in-hand when it comes to committing to living a healthier lifestyle. How do know if you’re exercising enough to get the maximum benefit out of your workout? The key lies in tracking your METS. But what the heck is a MET?

A “Metabolic Equivalent of Task” is a way of measuring the amount of exertion expended during different physical activities. Values are assigned to each physical activity as a ratio of the rate of energy consumed during an activity compared to the energy used while your body is at rest. METs are essentially a point system for exercise. The more energy required performing the activity, the higher its MET value will be. For example, sitting and watching television for one hour has a MET value of 1 while running at a pace of six miles per hour has a MET value of 9.8.

Now that you know what a MET is, how do you know how many you need to maximize your fat burning results? The Inherent Health Weight Management Test not only determines whether an individual is likely to respond better to a low-carb, low-fat, or balanced diet based on their genotype, it also places an individual into two groups of exercise needs based on the intensity levels necessary to trigger the fat burning process. We call these two groups Moderate MET and High MET.

Individuals in the Moderate MET group have the luxury of benefiting from virtually any exercise and can still reap results by doing moderate intensity activities in the range of 3 to 5.9 METs for a weekly total of at least 7.5 METs. For example, consider the following exercise log for a Moderate MET individual:

Day 1: Sweeping the garage, sidewalk and outside of house for 30 minutes
MET value of 4 x 0.5 hours = 2 METs

Day 2: Running for 30 minutes at a pace of 4 miles per hour
MET value of 6 x 0.5 hours = 3 METs

Day 3: Taking a water aerobics class for an hour.
MET value of 5.5 x 1 hour = 5.5 METs

Day 4: Walking at less than 2.0 miles per hour for 20 minutes
MET value of 2 x .33 hours = .66 METs. (This activity does not count toward the total because the activity’s MET value of 2 is under the 3 MET minimum)

WEEKLY TOTAL: 10.5 METs and successfully over the minimum of 7.5 METs for the week

Meanwhile, those in the High MET group need to engage in activities that are 6 METs or greater per activity, for a total of 13 METs per week, in order to trigger the fat burning process. For instance:

Day 1: Running for 30 minutes at 5.2 miles per hour
MET value of 9 x 0.5 hours = 4.5 METs 

Day 2: Running for one hour at 5.2 miles per hour
MET value of 9 x 1 hour = 9 METs

Day 3: Taking a one hour long pleasure walk
MET Value of 3.5 x 1 hour = 3.5 METs (This activity does not count toward the total because the activity’s MET value of 3.5 is under the 6 MET minimum)

Day 4: Riding a stationary bicycle at 15-20 miles per hour for 30 minutes
MET value of 8.8 x 0.5 hours = 4.4 METs

WEEKLY TOTAL: 17.9 METs and successfully over the minimum of 13 METs for the week

Remember, these are the minimum levels of effort required to trigger the fat burning process—more is always better. If you can’t perform exercises in the MET ranges suggested, start slow and build up to the appropriate MET value for your genotype. If you have a question about the MET value of a particular activity or are interested in learning more, then feel free to drop us an email and we will answer your questions.

 

Yours in Health,

Tony Bianchino
Out Run Your Fork
973-348-9898

Ever Wonder What Would Happen If You Stopped Working out?

Originally published in Men’s Journal March 17, 2015) Ever wonder what would happen if you stopped working out? A new study on identical twins published in the journal Medicine & Science in Sports & Exercise explores exactly that, and the results are dramatic.

In the study, Finnish researchers looked at 10 pairs of identical twin men. Each set of twins was in their mid-30s, and each had been brought up in the same household. Since they were identical, they also shared the same DNA. The only difference was that though they had maintained the same level of physical activity for most of their lives, one twin had cut way back on exercising in the past few years due to work or family pressure; on average, the active twin worked out at least twice a week, while the less active twin exercised less than twice a week. The research team put each twin through a host of medical tests to get a sense of their overall health.

Read the rest of the article here.