EXERCISE: NATURE'S BEST MEDICINE

Dr. Prather always says that "exercise cures a world of ills".  This week, we're joined by the Prathers' own personal trainer Stephen Boone of The Movement Lab to talk about strength training.  in this episode, you'll learn:

—Why Dr. Prather includes exercise as one of his "8 Pillars Of Perfect Health".
—The 5 different types of exercise.  And why we need to incorporate all of them for optimal health.
—How improper exercise can actually lead to less exercise due to injuries.
—Why strength training is important for your overall health and not just for building muscle.  And the Integrative Movement System certification that was developed for personal trainers by a Chiropractor.
—The style of music Dr. Prather likes to listen to during his workouts!  And how the female body has more inherent endurance, resulting in higher repetitions for their workouts.
—The biggest myths about strength training.  And the most common mistake people make in the gym.
—The research that shows a connection between better mental health and exercise.  And how a twice-weekly, 30-minute strength training session is "plenty of time" to get a proper workout.
—How accountability is essential for someone to stick with an exercise program.  And why it's so important to always have a coach to assess and guide you for best results.
—Why strength training is "really working the nervous system more than anything".  And the importance of building a proper foundation of strength training skills for beginners to avoid injuries or burnout.
—How Pickleball caused insurance premiums to increase!  And why the Indianapolis Colts have the worst injury rate in the NFL.

Learn more about Stephen Boone of The Movement Lab at www.MovementLabIndy.com .

http://www.TheVoiceOfHealthRadio.com

Episode Transcript

Speaker 1 (00:12):
Hi, I'm Lisa Praither and welcome to the Voice of
Health with our host, doctor Robert Braither of Holistic Integration,
where lives are changed every day through the natural approach
to healthcare. Well, today we're going to talk about exercise
Nature's best medicine. Yeah, and doctor Prather, why do we

(00:33):
we title that?

Speaker 2 (00:35):
Well, it is, it's an amazing medicine. The big thing
that I put down is, you know, I got my
eight Pillars of perfect Health right that we encourage everybody
to listen to, and one of them is exercise. And
of course I always put down that exercise cares a
world of ills. You know, you can really make up

(00:55):
an awful lot of things that you don't do right
if you do exercise. Yeah, makes everything work better. Matter
of fact, I did a talk on diabetes here recently
and just how much exercise can really change, you know,
how the body functions physiology, So it's not physical and
structure and function. Exercise works on both of those things.

(01:18):
So really looking at exercise and incorporating it into your
health regiment is a very important type of thing.

Speaker 1 (01:26):
Yeah. And later on the show, we're going to be
interviewing our personal trainer.

Speaker 2 (01:31):
Yes, which you got me signed up with which a
good wife always takes care of her husband and make
sure that he's doing what he should do, because I
one of the problems for doctors is we take care
of everybody else, but don't take care of ourselves. So
one of the things that I needed was to get

(01:51):
an exercise program, and you sign me up with a
very good trainer who really looks at really follows along
what we believe in.

Speaker 1 (02:00):
So let's talk about you know, one of those pillars,
the eight Pillars of Perfect Health, and people that want
to listen to that show can go to the Voice
of Health radio site and just put in the eight
Pillars of Perfect Health and our podcast will come up.
But exercise is one of them. And you have five
types of exercise. Let's go through those.

Speaker 2 (02:21):
Sure, you have the anaerobic, which is resistance exercise, so
that's kind of what you think of as far as
either body resistance or weight resistance building must strength training.
You have aerobic, which is the endurance, which is extremely
important for cardiovascular and longevity. You have body balancing so

(02:45):
that there is a balance between the muscles. In other words,
things are in their right position. So that's chiropractic is
the basis of that. But then also one of the
things a lot of people who get into weightlifting and
different types of sports, they can become dominant and there's
not a balance in the body.

Speaker 1 (03:07):
Yeah. You look at a lot of body builders and
they're all upper body and legs like chickens or they
have all their flexor muscles, yes, and at their extensors.

Speaker 2 (03:19):
I know, I had a patient who is very big
into exercise, but he's kind.

Speaker 3 (03:25):
Of all bending forward right.

Speaker 2 (03:28):
You know, there's all of his flexers were strengthened and
he's not working on his extensors, so there's an imminel
all over. Yeah, it's a definite, very obvious imbalance in
his system. So making sure that you keep the balance
is one of the important types of things. Chiropractic is

(03:49):
the basis of it, but then also working with the
patient making sure that the muscles are balanced and that
they're doing the proper exercises to maintain that is very
critic The other thing is actually kinesthetic sense, which we
would consider balance. We have a whole pro balance program
in our office that actually works on that, and so

(04:11):
as you're doing exercise, one your sense of kinesthetic sense
is what you kind of call the natural athlete.

Speaker 3 (04:19):
Where you are in space.

Speaker 2 (04:21):
And are you able to maintain that space? You know,
can you stand on one leg and how long can
you stand? That's all involved in that. One of the
things that is very critical for keeping away from the
aging process is that balance. Matter of fact, that kinesthetical
loss of balance is basically what we talk about aging,

(04:44):
and that can lead to falls, which is a very
detrimental to the health because usually once you start following,
you know, your longevity is pretty well goes away. Other
things that are involved in that is flexibility. We always
say that keeping the flexibility is important for youth. When
you look at a baby, they're like little gumbies, you know,

(05:06):
and that's where that's where life right. And then as
you get closer to death, you get stiffer and stiffer,
which is a very big reality and actually a measurement.
I mean, how flexible are you? That is one of
the big determinants on how healthy you are.

Speaker 1 (05:24):
So it's important to incorporate all of these, all these
five types.

Speaker 2 (05:28):
Important to put all five of them and actually keep
those in mind because you can actually exercise and if
you're exercising wrong, you can, especially like the body balance.
That's one of the things that really causes a lot
of problems. The kinesthetic is basically neural pathways. You know,
how are your neural pathways, are your reflexes? You know,

(05:52):
in the right type of mode, you can have different
types of patterns where you're actually off. And most of
these athletes that get in is basically because their kinesthetic sense,
their neuropathways are not working correctly, and then also their
muscles aren't balanced. So that's the big thing that actually

(06:13):
leads to injuries. And as people get into exercise, it's
important to have someone who actually helps you with that
so that you don't injure yourself, because if you do
it wrong, you know, if you're not keeping that all
balanced out, you're going to injure something. And when you
injure something, you know, you stop your exercise. It can

(06:37):
actually prevent you. I can't tell you how many people
came in and so I used to be a runner
and now I can't run it all, you know, or
I used to you know, be this athlete or that athlete,
and I have too many injuries. So looking at that
and keeping the system in that in a much bigger
sense than just how strong I am or how far

(07:00):
I can run exercises much more than that.

Speaker 1 (07:03):
Right, right, So those again are the anaerobic, like the resistance,
the aerobic, the kinesthetic, the muscle balancing, and flexibility. Yeah,
and just like everything that we believe in at Holistic
Integration is treating the body holistically, you know, is also

(07:27):
an exercise all those five areas, you know, And it's
good to go through those and say, hey, I'm really
strong in this because right now, you know, we're doing
the personal training. So I feel good about the resistance
because I knew I couldn't do it on my own,
and I'll talk about that sure, But I'm right now
a little weak in the aerobic, so need to do there.

(07:49):
But I'm working on the kind esthetic in the personal
training and the muscle balancing and the flexibility. But I
can always work on the flexibility.

Speaker 2 (08:00):
Yes, it's something that having that awareness and thinking about
those things, and that's one of the things that you
always need a coach, yeah, you know, and having a
coach outside the office is a really good thing for me.
Mm hm, you know, because if I'm there, then I'm
always you know, handling other things right well.

Speaker 1 (08:19):
Up next, we'll be talking with our personal doctor Prather
and I personal trainer Steve boone of the Movement Lab,
will be right back. Does your group or organization need
a speaker for an event, The Voice of Health Radio
can come do a live show and take audience questions
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(08:39):
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Speaker 2 (08:54):
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(09:17):
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Speaker 5 (09:42):
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Speaker 2 (09:53):
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(10:23):
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(10:46):
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Robert Prather of Holistic Integration.

Speaker 2 (10:55):
External Counterfulsation Therapy, and that's something that's been around for
sixty years, was developed by Harvard Medical University. Therefore, while
every cardiologist in the United States had one, what is
the scientific information on what works on treating the heart?
The one thing that makes the biggest difference on cardiovascular
health is aerobic exercise. But when you get someone in
congestive heart failure, you know a lot of the people

(11:17):
who we sit there and say you need to do
aerobic exercise, they say, Doc, I can't walk up the stairs. Right,
You get the same effects as doing aerobic exercise. Matter
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(11:38):
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Speaker 1 (11:44):
Schedule your appointment at Holistic Integration three one, seven, eight, four, eight,
eighty forty eight Holistic Integration Restoring Hope. You're listening to
the voice of health with doctor Robert Prather of Holistic Integration,

(12:06):
the most comprehensive wellness center in the Midwest. So I
have Steve Boone here from the Movement Lab. How are
you quite well? How are you good? So doctor Prather
and myself have worked with you on personal training. You
are our personal trainer, you are owner of Movement Lab.

(12:29):
So you've been working with me for a year and
a half.

Speaker 4 (12:32):
Now, I know, it's wild. Yeah, it didn't seem like
it's been that long.

Speaker 1 (12:35):
No, and doctor Praither's six months and we've both noticed
a difference in our strength, our mobility. And you have
the right title the Movement Lab, you know, increased movement Endurance.
So I wanted to bring you on here just to
talk about strength training and what you do as a
personal trainer. But first tell us a little bit about

(12:58):
your background. How you got in the and what you're
certified in.

Speaker 4 (13:02):
So I'm certified through the American Council and Exercise, and
I'm also certified in the Integrated Movement System, which was
a system developed for personal trainers by my mentor, doctor Revnosar,
who is a chiropractor. And that's a system that allows
people like myself to view the body in a more
chiropractic manner in which we have what's called the ABC's

(13:24):
which is alignment, breathing, and control, and we need to
not only teach that if that's missing, but then maintain
that in our strength training and exercise so that we
can produce a body that's not only stronger and more fit,
but also moves better, is more resilient in every way.

Speaker 1 (13:42):
So you see the benefit of chiropractic along with what
you're doing.

Speaker 4 (13:48):
Yeah, I see a chiropractor personally. I have for three
years now, four years maybe, and that's made a tremendous
difference in my own life as well.

Speaker 1 (13:58):
Well. Let's talk about what inspired to become a personal
trainer and why did you focus on strength training.

Speaker 4 (14:05):
I went through a crisis point in my life where
I was recently divorced and I didn't know what to
do with myself. My whole life was upended very quickly,
and I thought, well, I'm miserable. I need to do
something about this. So I was hit up the gym. Right.
How many of us guys there or maybe ladies too,
hit up the gym because we want to look good

(14:27):
so we can, you know, find another girlfriend. Right, So
that's where it starts. But thankfully that's not where it stayed.
I got much stronger, I got more physically fit and able.
I was more confident myself. But then I quickly found
that I wasn't going to the gym for another person.
I was going for myself. I liked what it was
doing to my mind. I liked what it was doing

(14:47):
in my relationships. And at the same period of time,
I was kind of going through a crisis in my
work and didn't find value in that or joy in
that anymore. And I thought to myself, one day, if
I can teach people the true benefits of exercise that
I've now experienced, that would be very meaningful and that

(15:08):
could change my life and then obviously other people's as well.
So I dropped what I was doing, I got re
educated and started pursuing personal training and now I've been
doing that for a decade.

Speaker 1 (15:20):
Wow, and you know your owner of the movement land.
How much space do you have?

Speaker 4 (15:25):
How much space is it's eighteen hundred square feet eighteen
Yeah enough? Not crazy?

Speaker 1 (15:29):
Yeah, yeah, it's nice. And you play the music we like.

Speaker 4 (15:34):
That's keys in gyms over the music.

Speaker 1 (15:41):
So for Doctor Praether, it's bluegrass and he works out
before me. When I get there, the bluegrass is playing.
We're still blasted in the bluegrass. And then you change.
What do you play for me?

Speaker 4 (15:52):
I'm pretty easy, You're pretty easy. We do a lot
of classic rock, classic rat that's a good mix of
things for you.

Speaker 1 (15:59):
Yeah. So can you explain the biggest myth people have
about strength training? Because that's why I decided to have
you work with me because I never liked strength training.
I wouldn't do it on my own. I didn't know
what I was doing and how to progress. So what
are the biggest myths on strength training?

Speaker 4 (16:19):
As much as I grew up idolizing Arnold Schwarzenegger as
many of us eighties slash nineties kids did, and you
use his.

Speaker 1 (16:27):
Voice sometimes when I'm working out, I.

Speaker 4 (16:29):
Do shamelessly and not well either. He used to always say,
you know, no pain, no gain, right. Well, I think
people took that to the extreme and they thought, well,
if I'm strength training or I'm working out with weights
in the gym, it has to be brutal, it has
to be painful, or it's not going to be in
any benefit. And this is simply not true. And that's

(16:50):
one of the many benefits of working with somebody that
knows what they're doing is to not assess you and
to meet you where you are. Much like medicine, with
strength training, we have the principle of minimal effective dose.
So we need just enough to upset the homeostatic point
of your own body to force it to adapt, which
in this case is bigger and stronger muscles or better

(17:12):
connective tissue and things of that nature. But any more
than that isn't necessarily helpful. Any more than that is
just going to take you longer to recover from. So
all that to say, you don't need to go out
there and just murder it off. The bat needs to
be challenging enough, and then we just make it slowly
more challenging aas you progress.

Speaker 1 (17:31):
Yeah, I never feel after I work out with you.
Then I have to recover the next day. You know
that I'm in any type of pain, I'm not. In fact,
if I come in with a little knee pain, by
the time I leave, I no longer have that knee
pain most of the time. So it's really interesting how
that works. And you got me doing pull ups. I mean,
who thought a sixty two year old lady would be

(17:52):
able to do. I have a little assistant with a band,
but I've gone from two bands to one, right, yeah.

Speaker 4 (17:58):
And then soon to zero to zero just be doing it?

Speaker 1 (18:01):
Yeah? Crazy? So why is strength training important for overall
health beyond just building muscle? You know where holistic integration?
Why is it important for overall health?

Speaker 4 (18:11):
Well, it gives us so many benefits. So obviously strength
is never a weakness. This is a Mark Bell saying,
who's a coach? But how true is that? Like you,
being stronger only makes your life easier? Is never a
detriment to you having greater muscle mass. Not only has
every study by virtually everyone that was shown that it

(18:34):
increases your longevity, but it also decreases your all risk
mortality rate.

Speaker 1 (18:41):
Well. Even grip strength is one of the indicators of longevity. Yeah,
and the stronger your grip strength is decreases risk of falling,
which almost everything I'm doing I'm gripping in that strength.
So that's interesting.

Speaker 4 (18:58):
And ultimately the way I look at it now is
like for myself, For me now, working out is more
of like a mental health thing than even the physical
health thing. It just puts my mind in the right
place where I can actually be present with others in
my family and do things well. Where I feel so scatterbrained,
that's so distant without some level of exercise, And every

(19:21):
study again has shown that there's a huge positive increase
in mental health outcomes from people that do strength training.

Speaker 1 (19:29):
Yeah, and detch prate there always says exercise cure zone
world of ills, you know, just the movement. So Steve,
what role does mental discipline play and achieving launching fitness goals?

Speaker 4 (19:41):
Well, discipline is so key and that's one of the
main reasons why personal training works to begin with, is
because you're essentially hiring an accountability partner. Yes, to have
somebody there that's waiting on you, that's expecting you, and
you're paying for it. Yeah, going to show up, right,
But if feel left to our own advices. That becomes
so easy to have all the well wishes for yourself

(20:03):
in the world, but then to not actually show up
to the gym when it's stark outside. Then the six
thirty and you have to go before work because you
don't have time for anything else. Yeah, like we can
really quickly self talk our way.

Speaker 1 (20:14):
Out of it.

Speaker 4 (20:15):
So the mental discipline just to start, let alone maintain
the strength training program is critical. Yeah, but again made
that much easier if you hire a professional or if
that's not possible for you to get somebody that's on
the same page as you, that will be your accountability
partner and work out with you without one of those
two things, that's very difficult. It takes a it's a

(20:36):
rare individual that sticks with that for.

Speaker 1 (20:38):
A long term. Just the way I see him are Yeah, every.

Speaker 4 (20:42):
Guary, every day year in February. We kind of see
this every year. Everything everyone knows this. This is not
a new thing.

Speaker 1 (20:48):
Yeah, my time is Tuesday, Thursday, seven thirty and I
show up and the winter it's dark. So how do
you help clients overcome fear or intimidate issue when they
first start lifting weights?

Speaker 4 (21:02):
I found that that's one of my specialties. I love
taking somebody and they just keep getting brought in the
meal of taking somebody that really hasn't done traditional strength
training before and is a little interrepidacious about it and
just building that foundation correctly from start. Obviously things like
their nald voice and just being generally goofy you help

(21:25):
disarm people. But also just the fact that my gym
is private, like it's nine times out of ten, it's
one on one. It's just me and my client, that's it.
So that's really helpful for people too if they are
intimidated by it, or if they have, like you know,
some body shame issues and going into like a public
gym right off the bat is very challenging for them.

(21:45):
So it becomes a you know, for lack of a
better term, kind of like a safe space for them
to feel comfortable and then start to explore movement.

Speaker 1 (21:53):
So what's a kind of mistake you see in the
gym that could be preventing people from seeing results?

Speaker 4 (21:59):
I say, really not challenging themselves enough and not having
a plan. These two things are really synergistic because without
the plan that you don't know if you are challenging
yourself enough.

Speaker 1 (22:10):
MM hmm.

Speaker 4 (22:11):
And even the most basic you know, go to bodybuilding
dot com find the basic program. Even following that religiously
is going to yield better results than if I give
you the most custom most amazing plan ever and you
don't do it, or you do it half.

Speaker 1 (22:29):
The time, right, and what I like that you do too,
and it's always different. Never get bored. You have like
got two sets with three different type of exercises, and
we do it three times, and then we're doing that
for so many weeks and then you're changing it up.

(22:49):
I don't do this every time, but you have the
sled run with the sled, which is wonderful. You had
me doing pull ups. It's just a nice I really
like that way you do that well.

Speaker 4 (23:00):
Kind of going back to the plan, One of the
mistakes people make really commonly is they go to the
gym without a plan into where they think that they
have to change what they're doing every time. Yeah, and
both of these are fallacies. In fact, strength training is
a skill just like anything else. So it's not only
your muscles that are adapting, but it's your nervous system.
So repeating things to learn that skill is really valuable. Yeah,

(23:22):
just like anything else. You're not gonna, I don't know,
start designing cups out of disclay right and start your
pottery hobby and just instantly be good at it. You
need some practice. Well, exercise really isn't any different.

Speaker 1 (23:37):
Yeah. Up next more with Steve boone of the Movement Lab.
Listen to the Voice of Health Radio on your smartphone
or tablet on all of the top radio apps available
tune In Radio, Stitcher, and iHeartRadio. You can find these
apps and more on our website at the Voice of
Health Radio dot com. This is the Voice of Health

(23:57):
with doctor Robert Prather. Laughter is the best medicine.

Speaker 3 (24:05):
Mostly use holidays.

Speaker 4 (24:06):
So we can eat more.

Speaker 1 (24:08):
I normally don't have a burger abroad an a stag,
but it.

Speaker 4 (24:12):
Is fourth of July and I need the energy if
I'm going to start blowing crap up. And that's what
the founding of followers would want.

Speaker 1 (24:26):
The Voice of Health Minute with doctor Robert Prather of
Holistic Integration.

Speaker 2 (24:31):
One of the things that people don't know about is
there something called a cardiac ear crease. The cardiologist that
I actually learned from said that he uses that as
one of his biggest indicators of cardiovascular disease. It's on
the bottom of the ear, the ear lobed. The cardiologist said,
even if everything else shows up fine on the patient,

(24:53):
if they have a cardiac ear crease, I am actually
going to consider that they have cardiovascular disease. The reason
why why that occurs is the ear continues to grow
as you get older, and so if you are low
on oxygen, the ear doesn't grow as it should and
you actually it kind of puckers right there at the
ear low. So it's a sign of lowered oxygenation in

(25:16):
the body and therefore a sign of cardiovascular disease.

Speaker 1 (25:20):
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(26:25):
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(26:56):
I'm Lisa Prather, and you're listening to the Voice of
Health doctor Robert Craik of Holistic Integration, where we get
to the root cause of your health issue. We're talking
this week with Steve Boone of the Movement Lab. So, Steve,
what does a well structured strength training program look like
for a beginner versus someone you know that's more advanced.

Speaker 4 (27:18):
That's a good question. So with beginners, what you want
to focus on. I think about us building the pyramid.
Like we're all probably familiar with the food pyramid. We've
all seen that at some point in time. So with
a beginner, you're building the foundation of that pyramid with
what's called the foundational movement patterns. Okay, there are six
to eight of these, depending on who you ask and
how you categorize it. But we're going to build that

(27:42):
base out of those movements. We have to make it
so that those become more automatic for the person if
they've never done anything, where if you have a more
advanced lifter, athlete, whatever, you're going to break that mold
a little bit. So first we just need repetitions with
a weight that's not too crazy because we're building that
motor control pattern. We're really working in the nervous system

(28:05):
more than anything. Then after you three months, for most people,
then that's going to be pretty well adapted. Hopefully your
technique's pretty good. So we can think about that less
and now we can add more load, because the load
is what's critical for actually building more muscle mass. But
you don't want to start off that way with people
because that's like some methodologies have gained you know, a

(28:29):
bad reputation over the years for injury is because they
take people from a beginner. I'm just going to say it,
CrossFit Crossfits can get the better over the years because
they take people that are beginners and have them do
really high threshold lifting like an Olympic weight, like an
Olympic lift, which is very complicated. I mean, that's why
guys spend their entire careers just doing that. But they

(28:52):
take beginners and throw them right into the lion's dents.

Speaker 1 (28:55):
Well, I know, we treat them when they're injured. We
had to send one to the hospital.

Speaker 4 (29:00):
Yeah, and ultimately because they were never screened properly and
never advanced properly. Yeah, they were just showing the craziest
stuff right off of that and because that is more exciting,
you know, that's a little sexy. Let's throw something over ahead. Okay, cool,
But that's not a recipe for long term success.

Speaker 1 (29:18):
Right right, So how do you balance pushing your clients
to progress without risking burnout or injury.

Speaker 4 (29:25):
I'm monitoring constantly, Yeah, like I'm sure you've Yeah, I'm
taking like three hundred and sixty degree pan shots. I'm
like prowling around all the time, trying to make sure
that the technique is sounds for my clientele and just
continuing to monitor that if everything looks good. And then
as a coach you start to you know, you learn
where people's limits are. You can tell how much effort

(29:47):
they're exerting just by how much speed they're moving at
and things like that, so you get a feeling for
you know.

Speaker 1 (29:53):
How you caught me on my side planks today, Yep,
I'm supposed to be on the side of my foot
and I I'm all home. These are easier than I
I wasn't doing them right, You got me do Men
and women need to train differently when it comes to strength.

Speaker 4 (30:11):
Technically, no, technically, your body's going to adapt. We use
the same exercise as However, the female body is such
that it's endurance is a little higher just inherently. So
generally speaking, I'm going to have my women do higher volumes,
so like more repetitions of things typically than the men do.

(30:31):
And it just works. I found like it works kind
of psychologically too. You're not like this at all. You
just get after it. You go out there and crush it.
But a lot of women are kind of like intimidated
by the weights a little bit, so that just kind
of fits a little better anyway. Or it's easier for
me to get a guy to like push it a
little harder because they have bigger egos, so it's easier

(30:52):
to kind of play to the yeah I can, let's go.
So you don't always get that with the fair sac
That's how I personally do it, But from a biological standpoint,
you actually treat them very very much to science.

Speaker 1 (31:06):
So it's funny because you see doctor Praither before me
from seven to seven thirty, and I'm walking in about
seven twenty five, and you might have a rep what
like twenty, and he'll go two.

Speaker 4 (31:19):
Hundred other reps and he pats his brown.

Speaker 1 (31:27):
Gotta laugh. So, Steve, how important is nutrition in the
strength training equation?

Speaker 4 (31:32):
Extremely important? Yeah, so the eighty twenty rule works out
really well here, especially if you're trying to it's always wait.
If you're just trying to get stronger, A lot of
that is neurological, so if I'm being completely honest, it's
less important. Great example of that is the World's Strongest
Man competitors. They mostly just look like giant fat guys,

(31:53):
and they're insanely strong, but if you're trying to be thin,
it's very important.

Speaker 3 (31:58):
Right.

Speaker 4 (31:59):
So about eighty percent set of what is going to
lead to that fat loss is done in the kitchen,
and about twenty percent of that is done in the
gym mm hm. And I try to make that really clear.
If I have a new client come in there and
they you know, on their intake form they say, oh,
I want to lose fat, I want to set that
president really early when you're not just going to sweat
it out. Believe me, I've tried ask me how. I

(32:20):
know you have to get serious about the diet or
you're just not going to lose body fat or it's
going to be so slow that you're just not going
to be happy with it.

Speaker 1 (32:28):
Right. Yeah, And I know you've done some treatment here
at Holistic Integration in that realm. What is your experience been.

Speaker 4 (32:35):
It's been wonderful. So I had a hair analysis done,
I've had multiple rounds of blood work done, but that's
been extremely informative because if you're not assessing or guessing, right,
And I realized that I was kind of doing that
with my own health, I'm assessing everybody else in my gym,
but I myself. So that has been hugely impactful in
you know, finding out some of the foods I shouldn't

(32:56):
be eating, some of the foods that you know, I
reacted to and maybe had a feeling, but to see
it on paper and the bloodwork is much more powerful.
And then being able to follow up with that and see, okay,
how is my body adapting and healing? Grew much stronger
in light of these changes. So it's been a huge
benefit to me.

Speaker 1 (33:13):
Yeah, and I know you're going to be getting the
food sensitivity test.

Speaker 4 (33:16):
And I'm super real going forward to that. Yeah, so
I can see if some of my suspicions are correct
or not.

Speaker 1 (33:20):
Yeah. Yeah, And you're right. If you don't test, you
don't know, right. Well, can you share a story of
a client who completely transformed through strength training?

Speaker 4 (33:31):
I have several If you want to see the pictures,
you can go to Movement Lab Indie dot com. So
movement Lab Indie dot com. But it's easy, it's not
as compar to the website. So my client Ben. When
Ben came to me, I was already really impressed with him.
And if you're listening, shut out because he had already

(33:53):
lost I want to say, around seventy pounds on his
own by just changing his diet. I mean Ben was
a big boy, is over four hundred pounds. Wow, and
so but then he had kind of hit in the
plateau and started to work out, but didn't really know
what to do. So he came and saw my work
and so we worked out for a couple of years.
But within it was a little over that first year

(34:16):
he had dropped over one hundred pounds between the diet
and obviously so he worked out two times a week
most weeks. Yeah, so just a little so I believe
on the website, I do have a picture of him
like holding up his pants, and then I have a
picture of we're each standing in one of his pant legs.

Speaker 1 (34:35):
Oh my gosh, I'm pretty sure.

Speaker 4 (34:37):
Wow, if not off to add it, but I mean
such like a powerful visual image of like how much
progress he had made.

Speaker 1 (34:45):
Yeah, and as most of your clients two times a week.

Speaker 4 (34:49):
Yeah, that's by far my most common And that's kind
of a good question. That's like, okay, frequency of training.
So all the studies have shown that you can make
awesome progress with just one day of training a week.
So if that's all the time you have or can make,
then don't be discouraged. That can still make a huge difference.
The sweet spot for people is two to three times
a week. It's just kind of an exponential curve. You're

(35:11):
just gonna You're just gonna make the progress faster ultimately,
and who doesn't like that? And then if you're an
athlete and you're probably gonna spend four or five days
a week, and then there's nothing wrong with that as
long as you're in the right space and have enough
time for the proper recovery. And if you were training
four days a week, yeah cool, there's nothing wrong with that.
But if you don't have the time, don't feel like
it's necessary. Don't let that be a barrier to getting started.

Speaker 1 (35:34):
And then you have a group that meets Yeah.

Speaker 4 (35:38):
So Saturday morning boot camp, class camp.

Speaker 1 (35:40):
Yeah, police has been, Yeah, I've been. Yeah, when I
can come, I come.

Speaker 4 (35:44):
What were your thoughts there?

Speaker 1 (35:46):
Oh yeah, I liked it. Yeah, you know, compared to
the one on one time. You know, you have a
group and there's you know, there's some kind I'm competitive,
so there was some competition, Yeah, and then some new
things that I haven't tried like the ropes. Yeah, so
was able to do that too. So, Steve, what's one

(36:06):
thing someone can start doing today to begin building strength,
you know, even if they don't have access to a gym.

Speaker 4 (36:12):
So some studies were done in the forties or fifties
on the US military had some guys deployed and mostly
it was in Antarctica, so obviously they didn't have access
to much of anything, and because of the lack of
sunlight and the lack of movement, like everybody got like
really overweight, and just their health outcomes were really horrible.

(36:34):
So they developed a protocol to help with that. And
what they did is essentially they took it could be
a exercise, it could be several as you get stronger, whatever.
So let's use the push up as an example. Essentially,
what you're gonna do is do as many push ups
as fast and as aggressively as possible until you just
can't do anymore. But it has to be aggressive enough

(36:55):
that it doesn't take any more than thirty seconds. It
has to be all out effort.

Speaker 3 (37:00):
You know.

Speaker 4 (37:00):
You can do this with like ear squads, if you
had some like a bike or cumbent bike, you could
do that. You can do it with sprints and running.
That doesn't matter as much. What matters is the full
out effort. You just do that once and that's it.
And they actually had pretty amazing outcomes with these guys
in this base just just from doing that. Now, like

(37:23):
most things, we want to keep in mind the principle
of what's called progressive overload. So going back to what
we talked about before, you need to make each workout
a little bit more harder. Yeah, right, you need just
a little bit more stimulus because once your body adapts
to something, it's going to stop adapting.

Speaker 2 (37:40):
Right.

Speaker 4 (37:40):
That's why we see like people with really really active
jobs that may still like struggle with weight or things
like that because their bodies used to their level of output.
So we have to disrupt their homeostatic point which is
already there. So with this short training protocol, you just
need to make that a little harder too. So maybe
like we do push up one day, we start with

(38:00):
that for a week, then we do pushups, then we
do i don't know, if you're a younger person, do
a bunch of jump squats or something, the burpies and
just destroy yourself and then you can add things as
you go. But that's something really simple that anyone could
do with no access to equipment.

Speaker 1 (38:18):
So if someone only had thirty minutes, three days a week,
what kind of strength training would you recommend they do?

Speaker 4 (38:24):
Thirty minutes, as you will know at this point, is
plenty of time. It seems like it's not a lot,
but I mean that's been my bread and butter for
ten years. It's thirty minute sessions.

Speaker 1 (38:35):
It's nice a minute, seven thirty, I'm out at eight.

Speaker 4 (38:38):
So it keeps it short, intense, doesn't sacrifice too much
of your life.

Speaker 3 (38:43):
Nope, and it works right yeahsults.

Speaker 4 (38:47):
Yeah, So what I would recommend is ideally getting if
you have ages and pains, if you have problems, try
to get screened and assessed by somebody to kind of
guide you through that process. If you're younger, or if
you don't have any egs and pains, try to work
out full body okay, things like the squat and the deadlift.
These full body movements give you much. They give you

(39:08):
superior and higher level of release of human growth hormone,
among other things, which are really good for your long
term health and obviously for muscle building, and obviously that's
the way we formulated at the gym. We work full
body all the time. We don't break things in the
body parts unless you had five or six days a
week to dedicate to this, and most of us don't.

Speaker 1 (39:30):
Yeah, you know, I was thinking the other thing with
women's health. Well i'm men too. You know, you're not
only working a muscle, but bone density because you have
me jumping on different things. And yeah, the different body things,
even the pushups, you know, help. But I was thinking of,
you know, the different things that you do with me

(39:51):
that help with the bone density, which is really important
at my age or you know, starting probably women in
their forties.

Speaker 4 (40:00):
Other layers of fitness are really important too. So obviously
getting stronger is important, but having good balance is you're
always working on things like one legged around things that
are unstable, to work on balance because that's important for
fall prevention, things like jumping. Developing power in some of
these bodies to exert force as fast as possible, that's

(40:21):
really important so you can get out of something's way
if you can react to a fall. So not getting
myopic on maybe one layer of fitness that's important to
be well rounded and mobility too, right, we have to
stay mobile if we just move around like the tin man.
You know, lifting weights is.

Speaker 1 (40:41):
Called I've seen it, So Steve, tell everybody how they
can connect with you. Get on your website. Where should
they go?

Speaker 4 (40:55):
So I'm look at it in Zionsville, Indiana. That's where
the gym is. So you can always pop on by
there most of the time. Check me out on movement
lab indie dot com. Some movement lab indie dot com.
That's all my contact information, that's client testimonials. That's kind
of a little bit about me. I think I've got
links to some videos in the whole lane yards.

Speaker 1 (41:16):
Yeah. And when you say Zionsville, I mean it's really
Wes Carmel Zionsville.

Speaker 4 (41:20):
It's the kind of Michigan post of the border there.

Speaker 1 (41:23):
Yeah. Well, thank you, well, thank you very informative. Never
miss an episode of the Voice of Health so that
you can stay informed and empowered about your health. Get
a podcast of our show automatically delivered to you every
week by signing up for our show on iTunes. You
can find that link on our website at the Voice
of Health radio dot com. And don't forget the Voice

(41:45):
of Health radio dot com has complete archives of all
of our past episodes with an audio library of information
to help you add more life to your years and
more years to your life. This is the Voice of
Health with doctor Robert Praithe bring yourself back to heart
health with Holistic Heart Treatment from Holistic Integration. Holistic Heart

(42:07):
was created with the goal of offering all inclusive, medically sounds, safe, natural,
and non invasive cardiac care to our patients. Surgery and
prescription medications are not the only treatments available for cardiac patients,
but they are unfortunately the only options presented by many
other healthcare providers. While helpful and appropriate for many, these

(42:28):
options often provide no long term relief from chest pain
and other cardiac conditions. These invasive procedures and prescription medications
can also lead to more pain and greater risk of
serious side effects.

Speaker 2 (42:41):
ECP stands for external counter pulsation therapy. ECP is an
aerobic exercise machine. There's actually a second heart put into
the monk. It's on the outside, but as the heart
goes into relaxation, that's when it gets its blood. We
actually have blood pressure cuffs round the legs. It presses
on the legs and we get a huge amount of

(43:02):
blood that goes back up to the heart, and you
get about ten times as much as oxygen with this
particular type of treatment than what you normally would. You
get a regeneration of the heart, cleaning out of the arteries,
and a huge amount of changes in the whole physiology
of the body. All the benefits of aerobic exercise are
actually found in ECP, which are absolutely the number one

(43:24):
way that you can be able to reverse cardiovascular disease, diabetes,
and many other problems. Congestive heart failure has very little
treatments that are available. What ECP does yet actually provides
oxygenation to the heart the heart is quite amazing. It
can actually regenerate. I've had several congestive heart patients who

(43:45):
had their hearts twice the size, you know, what they
should have been, and we did the ECP on them
for seven weeks, five days a week. At the end
of it, the cardiologists actually confirmed that the heart had
returned to normal size. The person no longer had congested
of heart failure. So that's been a very consistent type
of a basis. Different levels of that, but everyone with

(44:06):
congestive heart failure has improved under ECP and there are
no other treatments really that are available for that, So
that's something that should be used. People with congestive heart
failure really have no other hope.

Speaker 5 (44:19):
So when do cardiologists refer for ECP.

Speaker 2 (44:21):
Now, I actually do get referrals for ECP. And basically,
when you have already done everything, none of the medications work,
they've done every surgery that they possibly can, they've done
every disease care intervention, and the person is dying, that's
when I get a referral from a cardiologist for the ECP.
And what's great about that is everyone has actually lived

(44:43):
when they thought they were going to die, it actually
turned around for so it's been.

Speaker 1 (44:46):
Extremely successfulquality of life.

Speaker 2 (44:49):
Yeah, it's something that is utilized as a last resort,
but wouldn't it be much better if we could actually
use it before it's a last resort and see those
lives turn around. Obviously, there are times for surgeries, there
are obviously times for medications, but this is something that
is very safe and always works.

Speaker 1 (45:08):
It's time for you to consider a new direction for
heart treatment. We are now accepting a limited number of
patients for cardiac services through Holistic Heart Schedule your appointment
at Holistic Heart three one seven, eight four eight eighty
forty eight or learn more on our website at the
Voice of Health radio dot com. It's a beautiful, beautiful

(45:40):
So you're listening to the Voice of Health with doctor
Robert Prather of Holistic Integration, where our mission is restoring
hope to our patients. Well, doctor Preyther, you know, just
like our first segment, we were talking about the five
types of exercise that you have as exercise being one

(46:00):
of the pillars of perfect health, and you had the
resistance or anaerobic, aerobic, kindaesthetic, muscle balancing, and flexibility. You know,
I was just thinking this because I'm a pickleball player.
Where would pickleball fall under there fall? I'm just thinking
of all the injuries, you know. Oh yeah, thank god

(46:23):
I haven't been injured because the strength training and the
whole body training right right from Steve. But yeah, if
people were encompassing all those exercise would but there'd be
less pickleball injuries.

Speaker 2 (46:38):
Yes, you know, just to let you know, pickleball has
actually increased insurance premiums.

Speaker 3 (46:44):
No, I'm serious.

Speaker 2 (46:46):
The expansion of pickleball, there's a lot of people getting
injured because one their neural pathways they're not you know, they're.

Speaker 1 (46:56):
Right, they're not working on their neural pathways.

Speaker 2 (46:58):
Right, and they're balanced, and they're not knesthetically set. So
all those different types of things. And that's one of
the biggest things is that as you do sports or
you want to keep active, you know, having someone to
go in there and actually, like when I went in
with Steve, first thing he wanted to do was establish

(47:21):
my neural pathways. You know, what was my patterns of movement?
Did my hips you know, were they shifting or One
of the things is having the good chiropractic care and
having those types of the basis made a lot easier
to go into that because a lot of people will
start out and if you have your alice out, your

(47:42):
hips out of place, you know, your movement patterns are
not going to be working right. So one of the
biggest things is an evaluation see what's going on and
what type of exercises will help to correct That is
a very critical part. And I knew exactly what he
was doing. You know, most people are like, you know,

(48:02):
why am I doing this? And you know he's seeing
how everything's moving and seeing what the patterns are so
having that type of information, Like many of these star
athletes you know who even go into football and they
have some major type of catastrophic injury like their first year,
it's because you know, somebody didn't really train them well.

(48:26):
There is a big difference in different organizations, you know, football, baseball, basketball,
and the teams that can keep the least amount of
injuries from occurring are usually the ones that have the
best seasons.

Speaker 1 (48:40):
So does someone need to talk to the cults.

Speaker 2 (48:46):
Very probably because they actually have the worst injury rate.
And if you have that consistently, there's something wrong with
the training. So the trainers need to be you know,
are they evaluating? And Steve's a professional. I could tell
right away that you know, he knew what he was
doing right and he wasn't going to injure me. And
actually a lot of my because I was having recovery

(49:09):
from a lot of things going on with health issues
with the whole COVID and all that. There was a
lot of aches and pains and basically you've seen how
much I've improved.

Speaker 1 (49:20):
Oh yeah, you were having shoulder issues too.

Speaker 2 (49:23):
Yeah, And you know, so we worked on that to
get that back to where it needed to be. But
he one figured out the neural pathways how I was doing.
Where were my muscles, what movements? Where was I imbalanced?
You know, what were the imbalances that I had. So
he designed out exercises to get the muscles balanced out.

(49:46):
He was making sure that well he was increasing strength,
which was an important part, but he was doing it
so there was balance between the muscles, and it was
also helping with the neural pathways. Yeah, So those were
three basic things. The other thing is balance, you know
he had.

Speaker 1 (50:05):
Yeah, last time I came in early, he was working
with you on balance.

Speaker 2 (50:08):
Sure, and so I was doing weight on one leg
and then keeping my balance along those lines and switching
and getting forward and then getting yeah that hinge and
then really working on my legs my hips, really communicating
to keep that balance.

Speaker 1 (50:30):
I remember when yeah, when we both started with him,
we started on hip hinges right, doing those properly.

Speaker 3 (50:38):
Yeah, it was so important, very important.

Speaker 2 (50:41):
So you know, really looking at the basics and it
just fits into what we do in our own office.
So you build up the strength, you get the balance.
He also works always has flexibility type of exercises too,
so he's seen where I'm tied and then we do

(51:02):
different types of exercises to increase my flexibility. Yeah, and everything,
because a lot of things that's like a big thing
between weightlifters is a big complaint is because you know,
they don't have the flexibility, so you have to be
able to keep that. It's what I was going through chiropractic.
A lot of bodybuilders went into it to chiropractical school

(51:25):
and they would sit there and say, hey, can you
get my collar up here?

Speaker 3 (51:29):
You know, because they couldn't reach their collar. They couldn't
reach their collar.

Speaker 2 (51:35):
I'm like, so, yeah, you know, they didn't have the
X they had the flexibility, and they couldn't get up
there and move that around, which was you know, it's
like hmmm, I don't know if I really want to
do that.

Speaker 3 (51:53):
I want to be able to reach.

Speaker 2 (51:54):
Behind my head and my shoulder blow right, Yeah, So
making sure that that mobility is there. So those are
the you know, constantly a lot of the things that
we're working on.

Speaker 1 (52:04):
Well, tell us too, I've seen the difference in you.
But what have you noticed.

Speaker 3 (52:10):
Less aches and pains?

Speaker 1 (52:11):
Mm hm.

Speaker 2 (52:12):
You know, because I was kind of had some soreness increased.
I've gotten my flexibility. I used to be extremely flexible. Yes,
so I could actually when I was young, you know,
even up to my thirties, I could actually put my
leg behind my head.

Speaker 1 (52:27):
Yeah, I can attest to that and not me and
it had really tight Steve, Have you doing that yet?

Speaker 3 (52:34):
No? Not yet.

Speaker 2 (52:36):
As a matter of fact, I don't think I'm actually
going to try it. Get that fuck now, I'm not
going to try it at my age sixty eight.

Speaker 1 (52:44):
But you know, I know your stamina too, Yes, yes,
your stamina. You're stronger, right, increased range of motion, your
shoulders taken care.

Speaker 2 (52:56):
Of, yes, I've gotten now, normal emotion and yeah. One
of the things Steve says is, wow, you really heal
up quickly and you're responding very fast, so you know,
a fast responder. Yeah, and then of course supplementation all
that type of thing. But you know, he says, wow,
you really respond fast. So and having a coach, you know,

(53:18):
one of the things I would really recommend for everybody,
you know, And that's what I say as far as
on people, as far as why they're going to come
into our office, Do you need a health coach? I
have so many people say, you know, I've been trying
this all on my own. You know how much vitamin
D two i'd take. You know, I've got all these supplements.

(53:38):
I don't know if they're working. I don't know if
I needed them in the first place. I just read
that these are good for you. And having a coach
is a really critical thing in everything that you do.
If you're going to do it right, get a coach.
That's one thing we provided our office, and that's one

(53:59):
thing that you know, I'm not just going to go
to the gym, but I'm going to go have a
coach actually helped me right. Something we found a great one.

Speaker 1 (54:07):
Yeah, all right, well, thank.

Speaker 3 (54:09):
You, doctor Prether, Thank you, Lisa.

Speaker 1 (54:14):
Holistic Integration is located at eighty nine oh two North
Meridian Street on the north side of Indianapolis, just south
of the I four sixty five loop. If we can
help you to achieve better health, we'd love to hear
from you. Connect with our office at three one seven
eight four eight eighty forty eight. That's three one seven
eight four eight eighty forty eight. Join us again next

(54:37):
week or anytime on our website at the Voice of
Health radio dot com for the Voice of Health with
doctor Robert Praither,