...and quickly achieve maximal health & fitness gain!

End Everyday Pain

As an osteopathic physician specializing in the hands-on treatment of the musculoskeletal system—the joints, muscles, and other soft-tissues of the body—I am keenly aware of the changes to the body that occur over time.  

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Over the past 20 years, I’ve treated thousands of young, middle-aged, and elderly patients, and what I’ve discovered is that as the body ages, the level of misalignment and tension significantly increases in predictable patterns.  The body becomes ‘molded,’ causing pain and problems in one or several areas of the body.  Two common examples of this process are;



”...what a disgrace it is for a man [or woman] to grow old without ever seeing the beauty and strength of which his body is capable.”      

1.  Because our arms are mostly oriented in front of our chest—like when we’re reading,  writing, eating, and driving—the shoulders round and the head begins to move forward on the trunk.  Studies demonstrate that this forward movement affects the shoulders by narrowing the sub-acromial space—an area that can pinch the rotator cuff tendon and the bursa, and create pain.  And just a 1 inch forward movement of the head effectively doubles the weight the neck must support, compressing the disks, and leading to neck pain, headaches, and numbness and tingling of the hands.

2.  Due to all the sitting we do—in chairs, couches, and car seats—the muscles responsible for flexing the body forward become shorter and tighter, and the core lower back and butt muscles become weaker.  This imbalance creates the chronic knee, hip, and low back pain that plagues so many people


These are just a couple of example of how the body becomes misaligned and suffers because of our modern work and play habits.  If left unaddressed, the tension that results not only cause pain, but also creates the wear and tear on the body that leads to arthritis, tendinitis, bursitis, bulging and herniated discs, and meniscal and labral tears.

The good news is that by reducing the tension, alignment improves, and people discover that they move better, feel looser, have more energy, and no longer suffer from chronic pain (even those that carry diagnoses of arthritis, disc problems, and joint tears).  And while I can help my patients in this process by treating their bodies, those that embrace a regular routine of stretching and exercise regain their health much more quickly.  In the long run, they age more gracefully, and can keep active well into their senior years—traveling, gardening, and doing the hobbies they enjoy—while experiencing fewer aches, pains, and chronic illnesses than their counterparts who don’t dedicate time to exercise.     

Not all exercise is created equal, however.  While in my 20 years of practice I’ve met thousands of people who stretch, I’ve only met a handful who do the right stretches—and there are literally only a handful that must be done—and hold them the required length of time.  Doing specific exercises in specific ways also applies to other forms of exercise.  New information in the fields of health and fitness is highlighting that while being active helps to slow the progression of age-related decline, only those who do specific types of exercise have the chance to significantly reduce, and reverse it.  

The two most powerful exercises for health—High Intensity Interval Training (HIIT) and Progressive Resistance Exercise (PRE)—share a few important things in common.  First, they are very effective at turning back the clock, combating the chronic health problems associated with aging—weakness, frailty, dementia, heart disease, cancer, and other causes of premature death.  Second, they are very efficient, allowing for optimal workouts for the body in as little as 10 minutes per day, 1 to 2 days per week.  And finally, their key advantage is that they challenge the body.  What we now know is that without challenging the cardiovascular and musculoskeletal systems—even if only very briefly—the body won't devote sufficient resources to getting fitter, stronger, and healthier. 

There is an important sequence to fulfilling the dual goals of ending pain—or avoiding it if you’re currently pain-free—and achieving maximal health and fitness gain.  First and foremost, you need to erase your time-earned postural compromises.  I’ve known many adults who decided to start a fitness program at the behest of their loved ones, or cardiologists, only to become sidelined soon after because their tight joints and muscles became strained or sprained.  This is discussed at length in my first book End Everyday Pain, A 10-Minute-a-Day Program of Stretching, Strengthening, and Movement to Break the Grip of Pain, which you can read more about, and order it, on the home page.  The 10-Minute program included in the book is designed to break your postural mold to release tension, improve alignment, ease pain, and prepare your body for increased activity.  It's battle-tested, and has worked for thousands of my patients, and it'll work for you.


Once prepared, it’s time to become the healthiest you’ve ever been by embracing a smart fitness plan—not by doing more exercise, by doing better exercise; not by spending more time, by devoting less time! 

To become fitter and stronger, improving the quality and quantity of life, two approaches are necessary.  Your aerobic cardiovascular fitness plan is in my second book Staying Young with Interval Training, The Revolutionary HIIT Approach to Getting Fit, Living Healthy and Keeping Muscles Young.  It includes the latest scientific breakthrough information on how to get in maximal cardiovascular shape, and genetically improve your muscles, in 10 minutes a day, just 1-3 days per week.  This short workout routine not only gets you maximally fit in less time, but also creates less wear and tear on the body compared to longer, less efficient programs.  A link to read more about it, and order it, is on the home page.  

Without a doubt, the latest and most important information on fitness and health is contained in my newest book, Reverse Sarcopenia, An Easy-to-Follow Program to Keep Muscles Strong and Youthful While Reducing Your Risk of Developing Dementia. Preventing sarcopenia—the muscle weakness that accompanies aging—is one of the hottest topics in medicine because it can reduce your chances of getting;

  • Dementia

  • Heart disease

  • Strokes

  • Diabetes

  • Bone fractures

  • Nursing home admissions

And a reduced risk of death from all causes!  

Aside from these incredible health benefits, combating weakness can also help you to

  • Sleep better

  • Have more energy

  • Overcome stubborn weight loss

  • Have more vitality

  • Gain more confidence.  

The ground-breaking information in this book will teach you how to get all these incredible benefits in less than 15 minutes a day, in just 2 days a week!  More information as well as the link to order is available on the home page.

The bottom line is that science is both learning just how many age-related diseases are preventable and reversible by challenging the body through exercise, and how little time it takes to achieve that result.  With measurable improvements in strength in as a little as 1 week in the case of PRE, and documented increases in aerobic fitness in as few as 6 HIIT session.  The time is now, and it’s never been easier.  Don’t get to the point where you wished you’d taken better care of yourself.  Remember, if you don't set some time aside for health, you will almost certainly have to make more time for illness.

To Your Health!