Galloway Method – Take 1

I have a new friend named “Joyce” who is about to embark on her first 5K run event after a four years hiatus.

She’s going to do the Galloway Method of which I have spoke about and is my “go to” style of running (Jeff Galloway info and links) for every event I do.(run interval walk interval)

My suggested time intervals for her (this being her first time attempting it) was a three minute run with a 30 sec walk. This is also my suggested interval for nearly everybody interested in trying this style out.

Based on personal experience and my background in physiology and sport – I don’t want her going much more than 30 seconds on her recovery because lactic acid tends to spill out into the muscle.

Lactic Acid wont affect your performance (you burn lactic acid for fuel.)  It does however cause a burning sensation on the start of the next run interval and why have that?  30 sec is plenty of recovery time to top off ATP levels and get your breathing back.

Another suggestion I have for her is as she continues to improve on her Galloway method over the months is to notice when she is looking at her watch wanting a rest period. For Instance I run a 4:30 and rest for 30.   If I continually look down at my watch to see how much time is remaining at the 4:15 mark – I would back off my run interval to 4:05. You strive to rest before the run gets tough. Each Interval.  Make it easy, this equals more fun and no reduction in your pace. Over time the interval will get longer but should not reach the painful, tough stage.

Are your Doctors, Therapists and Trainers Failing You?

This is actually a very common complaint that we hear in our Clinic.

In fact, I hear this nearly on a day-to-day basis.

The client, perhaps this is you, has tried seemingly every treatment option and protocol available and still feels terrible.

It could be diet plans that have failed, workout systems that just haven’t cut  the fat, or perhaps low back pain that just seems to come up three to four times a year despite all types of interventions.  

I’ve seen this with seemingly healthy people, but most often patients with a  health history that consists of a binder where, ”please list all medications you are taking” is a handout sheet that has been copied because there are way too many to remember.

Rather than me ranting on in a never ending Looping debate about problems with the healthcare industry, with incompetence, with lack of drive and willpower, or with the evil empire that is the food industry or the us versus them attitude – let me take a different perspective. I want to give you an outsider’s look.


Aside from healthy living and lifestyle, I spend a lot of time researching and diving into personal safety. Everything from classes on survival to how to shoot a gun better to how to teach my own kids personal safety at their schools- it’s just a topic I really enjoy.

No matter what opinions are being taught, and believe me there are as many opinions in the safety/tactical/security world, as there are in the medical/health/fitness world, there is one overlying rule that every single instructor states prior to any learning.

“Personal security is MY own responsibility.”

When asked what led Andy Murphy of the popular “THE SECURE DAD” podcast into a life of thinking, writing and discussing personal security, he answered it like that.

He says, “After Columbine it became evident, even for me as a high school kid that Personal security is MY own responsibility.”

He has parlayed this lifestyle into a fantastic website, top podcast, social media and amazon top-seller.  Andy’s actually given me a lot of perspective about a lot of topics not related to his intended objective.

So for him and me and other like-minded people, It doesn’t matter if this entails you having “ situational awareness” while walking through the parking lot at Walmart, being a certain length behind the car in front of you at a stoplight, to having flashlights in Prime positions around your house should you encounter The Boogeyman.

The fact that personal security is your own responsibility empowers YOU to act on your behalf.   

Of course we still have policemen, firefighters, military super ninjas, video cameras and weapons as well as routinely get our brakes checked in our car and put new batteries in our fire alarms. Even with an arsenal of people and ideas and technology to help us, when security becomes an issue it happens too fast to rely on someone or something else to help us.  It’s up to you!

Maybe the first and most powerful tip in the security world is to avoid the things that get us into a dangerous situation in the first place.

Become aware.  

So how does that relate to your health?

Because Healthcare has to be like this. Exactly like this. You and only you are responsible for your body and your health.

You can use outside sources such as your doctors, chiropractors, personal trainers, dietitians, celebrity weight loss sources… the list goes on and on.

You can use these pros for ideas and opinions, for help.   They have the triple T –  great tips, tricks and tools. 

But until you decide it is time to fix your body nothing is going to happen.

If what I take 45 minutes to fix in my clinic, you take the next 10 hours undoing, its a net loss and an eventual breakdown and fail.

Your doctors aren’t failing you. Your trainers aren’t failing you. You are failing yourself.

It may not be your fault, you may have been led down the wrong path to begin with. You may have a huge emotional component tied up into your health that needs to be dealt with first. 

There is a list as long as the internet and a never ending self-help category on Amazon into the “why.”   The why is what you control.  And that is the fix.  That’s the turning point.

What I’m telling you is that you need to make your health your responsibility. There is no magic diet, magic pill,  workout program, or secret Voodoo Chiropractic Shaman adjustment that is going to radically change your path.   

Use the experts in the health field for their opinions and their ideas. They have shortcuts and the triple T. But ultimately, the realization that your body and your health are your responsibility will be the most important step you ever take towards feeling GREAT again.

Contracting The Posterior Chain (aka “Unwinding” The Seated Position)

Video Version at:

“Hey doc, can you teach me how to stretch better? I’ve been stretching for months now and it’s not helping.”

That’s the problem. Stretching isn’t working, why would you want to stretch more??

First off, despite what my staff thinks about me, I don’t hate stretching. No one in the health field hates stretching, BUT I don’t think it is a cure all and I definitely think it is often being used inappropriately.

Let’s review. “Tight” Muscles can be one of 4 different versions of tight. (For more information see 4 Reasons Why You Have Tight Muscles and What To Do About It or  click the video on top.) The muscles can be too long or too short. In other words, contacted or stretched.

Both of these feel “tight”. In fact the word “tight” is the problem.

When I lecture I use my bicep as a visual – you try right now – make a muscle with your bicep. Pretty easy to see how that would represent a shortened, fattened version of “tight”. The opposite move –  extending your arm all the way out, will really stretch the bicep…but it’s still “tight.”

That’s the point! Before you can correctly address the issue, you need to know what version of tight you are dealing with.

An OVERSTRETCHED tight muscle would definitely not benefit from further stretching may even slow down the healing time. I see this in the office nearly daily…long distance runners who have been stretching or rolling their IT bands and legs out for months with no change. Dude, stop…It’s not working!

As humans, we sit way too much. This position will commonly elongate the posterior side (the back side of the body.) It is already “overstretched” and the muscles need to be contracted. Not sure yet and are confused?  Sit and see…How’s your posture?

Shoulders forward and kind of slumping all day – even with good posture the seated position is stretched. That’s right – your backside is stretched and all the extra stretching in the world won’t help this. Really, it all makes sense…the way you sit, drive, work, check Facebook and play with your kids leaves your body shortened in the front side and elongated on the backside.

I get it, stretching feels good. Extra Blood to the muscles always does, but if it’s not helping to get you back to the right shape, why are you doing it?

Feels good ≠ Fixing things. Therapy vs Therapeutic…And why you’re screwed.

Here is a simple 4 step “contraction” list of exercises to help re-balance your system. We call these fixes, “Hacks” – as in we’re hacking the body and nervous system by doing contractions (to the backside) and stretches (to the front side) at the same time to jump start the body back to correct form and posture.  More importantly, we’re doing them appropriately to the right areas.

Try these for 2 weeks and see if you feel and move better and are better balanced from front to back. You have been over-stretching, stop it…

Lift weights, get stronger and re-balance the body.


Squat down a little and extend your arms out until you feel the chest stretch. Now contract your shoulder blades together like you are trying to squeeze a lemon between them. Hold for a few seconds. Do this 6-7x

This contracts a number of upper back muscles including traps, rhomboids, subs caps and levators.


Raise your hands up and look back – hold for 4-5 sec.

Do 6-7x


Put your hand on your glutes. Now kick back one leg until that glute is contracted, do this 10x and repeat with the other leg 10x. Then do both glutes at the same time as if you’re trying to crack a walnut with your butt.


Put your legs on a stable chair and legs at 90 degrees.  you’ve seen and done these ast the gym for decades to strengthen (tighten) the hip flexors. Stop -your hamstring need the work.  Same position but dig in your heels and use your hamstrings to pull your body up – 2×10