Monday, January 30, 2017

Theological Bioethics Midterm #1

Another mini 2 post series this week from my Theological Bioethics class.  I took this course as part of my undergrad in exercise science to meet the religion general education requirement at the christian private school I attended to play baseball.  This is just another perspective on healthcare and the roles of health professionals so I thought I would share! 

The core role of health professionals is to preserve life, promote human dignity from life until death, and show compassion. Doctors and nurses are the custodians of healing, and should give it selflessly, educating their patients along the way. Patients tend to feel vulnerable in relation to their care givers, thus health professionals are to show empathy for their patients (Panicola 10). It is a privilege to serve those in need, thus it is their duty to become a moral influence while adhering to the virtuous principles of respecting each patient's privacy and wishes (Panicola 57). Virtues for a professional must be universal since they are the character traits that promote common good (Panicola 3, 54).

All people are created equal,+ thus should be treated that way in the health care system, and in creating patient/physician relationships. This justice gives people what they deserve based on their human dignity, utilizing the community to give to those who have less. (Cahill 1 - 2). Finally, health professionals should be able to distribute goods and healing services to all, equally, as efficient as possible but to have the greatest effect, in order to show distributive justice (Cahill 44).

When you apply religion to health care and the roles of health professionals you see that their power is to share what they have been given by God. Jesus was the original doctor for Christians, using his powers to heal those in need. In today's world the jobs in medicine are the continuing as God has given doctors the power and knowledge to heal. God has given access to goods from the earth and use them to heal thus healing is a spiritual experience not just physical.

"4God makes the earth yield healing herbs which the prudent should not neglect;

5Was not the water sweetened by a twig, so that all might learn his power?" (Book of Sirach)

Medicine isn't removable from faith as we are not God to patients, but God gives the patients to the professionals. (Book of Sirach) Finally, we must respect the limits of other religions and beliefs, however we also have the right to not violate our own. All in all, we need to look towards solidarity, because as humans we are one family where everyone is made in the image of God (Cahill 36).

Saturday, January 28, 2017

PT Therapeutic Modality - Paraffin Bath

Paraffin is used in a conventional treatment in which wax is applied to a body part, usually an extremity, as a heat treatment.  used almost exclusively to warm up hands prior to exercise.

Characteristics of Paraffin:
- Low conductivity which means it heats up quickly
- Less heat is transferred to the skin than water would transfer
- Softens and lubricates
- Is flammable to open flame
- Best to clean up with alcohol or soap and water

When to use Paraffin Treatment:
- For joint problems that would benefit with heat prior to exercise - especially hands and feet
- Healed scars to prepare for exercise and stretching
- Circulatory Diseases - moderate impairment only to improve circulation

When not to use Paraffin Treatments:
- In the presence of skin lesions, open areas or infections
- Allergic responses to paraffin or oils
- Sensory loss
- Severe peripheral vascular disease.

Home Treatment Instruction:

1. You will need paraffin wax, mineral oil, double boiler, or model paraffin bath, and a thermometer.
2. Melt the wax and oil in boiler
3. Keep away from open flames since it can burn
4. Let cool until a white coating appears on top of the wax or until thermometer is 126 degrees F
5. Wash hands or feet thoroughly with soap and water.
6. Inspect skin - do not treat if there is a cut or rash
7. Hold hand in a still position, dip to the wrist, with the first being rapid and deepest.
8. Remove hand from wax
9. Repeat 5-10 times until a wax glove is formed. Do not move the fingers or the glove will crack, which will cause the glove to cool too fast.
10. Remove hand and cover with plastic bag and then wrap in a towel for 10+ minutes
11.  Remove the wax by running your finger through the glove and peel it off.
12. Return the wax to the container.

Advantages of Paraffin Baths:
Maintains good contact with highly contouring areas
Easy to use
Oil lubricates and conditions the skin
Can be used by patient at home

Messy an time consuming
Risk of burns
Wound irritation

Friday, January 27, 2017

Sports Law Guest Series - FIFA’s Treatment of Women #4

Policy Solutions
When discussing solutions with another stakeholder it is important to remember that compromise is the key to any successful negotiation. It is important to remember that both FIFA and Women’s soccer should have the same goal of promoting and growing the sport. Our original proposed solutions were based around the four primary issues referenced in this report. FIFA agreed with our proposal that all major World Cup Games for both men’s and women’s teams will only be played on grass and no longer artificial turf. If grass fields are unavailable then FIFA will be responsible for installing sod over the artificial turf, just as they currently do for the men’s teams. This will help improve the safety concerns of the players and prevent any future litigation on the issue. FIFA has also agreed to provide separate facilities, including lodging, to all teams competing in major World Cup matches in order to address privacy concerns. Fines will be imposed on any official within FIFA when caught making sexist remarks against female athletes. These fines will come with a minimum penalty of $5,000 and will be enforced at the highest level of the organization. Furthermore, FIFA will follow in the footsteps of the NFL and has agreed to interview a minimum of one female applicant for every position open within the organization. This was a compromise over installing a quota system that would promote women into approximately thirty percent of offices. Both of these initiatives will help to improve the discrimination and ethical issues within FIFA, while also giving women greater opportunities. FIFA has an interest in reforming there public image due to recent bribery scandals, and they know that this is a step in the right direction.

Unfortunately, compromises were not able to be made on every issue. FIFA believes that they pay female athletes enough based on revenue and viewership, and therefore have decided to let the courts decide this issue through the EEOC complaint.

In conclusion, the treatment of women within FIFA is unacceptable and needs to be fixed. Their actions have lead to inequality, unsafe work conditions, sexism, and a hindrance in the growth of the sport. FIFA should strive to build the sport for future generations instead of keeping it in the dark ages where women are treated less than men. This inequality can be seen at every level of the game and in the organization itself. Women are not paid or hired equally compared to men, they are forced to play on an unsafe fields that men would never be expected to play on, and the executives at FIFA refuse to take this serious with their own very sexist remarks. FIFA is in a transition period after recently being hit with numerous scandals, forcing them to rebuild and revamp the organization. With the recent ousting of the sexist Sepp Blatter it is imperative that the organization takes charge in fostering a new culture of equality among all. With this in mind my stakeholders have successfully negotiated policies to be implemented that will hopefully help lead this mission. Every individual deserves a voice and equal play deserves equal treatment.


Bendery, Jennifer. "Why Gender Diversity Could Be FIFA’s Saving Grace."HuffPost Politics. Huffington Post, 17 Nov. 2015. Web. 11 Apr. 2016.

Bird, Liviu “How can WWC artificial turf impact the body? A USWNT team doctor explains.”, 4 June 2015. Web. 18 Apr. 2016.

Das, Andrew. "Top Female Players Accuse U.S. Soccer of Wage Discrimination." The New York Times. The New York Times, 31 Mar. 2016. Web. 11 Apr.


Dodd, Moya. "FIFA Needs More Women." The New York Times. The New York Times, 20 Nov. 2015. Web. 11 Apr. 2016.

Foudy, Julie. Nov 24, 2015 espn com. “Turf wars: How safe are the fields where we play?” ESPN. espn, 2016. Web. 18 Apr. 2016.

Mughal, Khabir Uddin. "Top 10 Highest Paid Soccer Players 2015." Sports Look. N.p., 27 Nov. 2014. Web. 11 Apr. 2016.

Murray, Caitlin. "Women's World Cup: Bigger, Better – but Still Treated as the Poor Relation." The Guardian. Guardian News and Media, 04 July 2015.

Shields, Mike. "Women’s World Cup Draws Strong Advertiser Demand for Fox Sports." WSJ. Wall

18 Apr. 2016.

Zill, Zach. "Soccer’s Sexist Political Economy." Jacobin. N.p., 16 July 2015. Web. 19 Apr. 2016.


Wednesday, January 25, 2017

WOD Wednesday #4

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

*Three attempts to find your one rep max of each

The CrossFit Total in order, you are asked to find your 1 rep max in the back squat, shoulder press, and deadlift, but in a very specific competitive manner. Warm up completely doing whatever you wish to warm up for a WOD, and then warming up for ALL of the lifts. Once you begin the CFT you may not return to warm-up--move from one exercise to the next. You have three and ONLY three attempts at each exercise. Add up your three maxes FOR TODAY and this is your CFT. Strategy is important; choosing your weights is important so that you can plan to hit a max in each event but have a makable number in there, too. This is actually a very long WOD if you think about it. There's a full warm-up for three lifts, then 9 heavy reps with 3-5 minutes between each rep. If you do this well it is not only a test of your strength, but it's a very important strength workout in itself.

Tuesday, January 24, 2017

Sports Law Guest Series - FIFA’s Treatment of Women #3

Facilities Issue
While competing in the 2015 World Cup the women’s teams were forced to share the same hotel and practice facilities as their competitors. This may not seem like a major issue until you consider that no men’s team of any sport would ever be expected to stay in the same hotel as an opponent. Players and coaches from numerous teams have made remarks and complaints about the issue as the awkwardness is an unnecessary distraction off the field. Incidents have been reported of teams sharing the same elevator after one had just knocked the other out of the competition. The US and Australian teams were put in meal rooms next to each other, forcing them to essentially eat together before their big match (Murray, 2016). FIFA has the resources to place the teams in different hotels around the city, and something as simple as this shouldn’t be an issue after teams complain. Bird believes that women are often given more opportunities and better facilities in college compared to men, as schools often use women’s soccer to help comply with Title IX when they have a major football program. This advantage is immediately lost at the pro level where discrimination laws do not exist, and men’s soccer is the main focus and has reached greater popularity.

Turf Issue
Despite numerous complaints and health concerns, the women’s teams were forced to play on turf fields in all of their 2015 World Cup games; however, no major men’s tournament has been played on turf. Turf has major impacts on the game as it can affect how the ball bounces on the field, lead to injuries such as turf toe, dissuade players from performing slide tackles due to a fear of serious rug burn, and is currently under attack for potentially causing cancer to players after prolonged exposure. This synthetic field also has been shown to absorb heat from the sun at a much higher level than grass or sod fields, with reported incidents of turf fields heating up to 120-150 degrees Fahrenheit. Artificial turf used for sports such as soccer is made with a material called crumb rubber; this material is made from the scraps of recycled tires. Amy Griffin, a former US Women’s National Team goalkeeper and current coach at the University of Washington, believes that these crumb rubber fields are cancerous to play on. Griffin has compiled a list of over 200 athletes who have developed lymphoma after prolonged exposure on these fields. It is relatively odd for so many former athletes of the same sport to develop lymphoma when they are typically very healthy individuals. In 2015 Brown University did a study on the chemical make-up of crumb rubber that found 12 known carcinogens and reported that half of 96 total chemicals have not yet been tested by the government. The turf industry has also provided their own studies claiming that the fields provide “low levels of concern”; however, these reports are obviously biased and should be taken with a grain of salt. The state of California has committed to a 3 year study looking to test if prolonged exposure and ingestion of crumb rubber through cuts and abrasions could actually lead to cancer, however, the report will not be completed until 2018. Last year 84 players from 13 different countries filed a law suit against FIFA alleging civil rights and discrimination violations for being forced to play on the turf fields. Unfortunately, since the players were not willing to boycott the fast approaching games and FIFA simply ignored the issue they were forced to drop the suit (Foudy, 2015).

Bird has had a lot of experience playing on turf fields and was able to give great insight on the issue. He believes that they are sometimes a necessary evil as a grass field is impossible to upkeep in certain parts of the world; however, he also said that with the resources at FIFA’s disposal they should never force any teams to play on a turf field when the World Cup is over such a short time frame. Through his experience he was able to relate numerous personal stories of how turf affected his body. Playing in the Pacific Northwest his college used artificial turf and he stated that he felt a notable toll this would take on his body. When traveling to play on grass fields he would notice improvements in his overall physical health, but upon returning to play on turf he would again start to have nagging injuries in his lower back and turf toe like symptoms. The temperature is a serious issue as players will often wrap their feet in cold cloths to fight the heat, something many women on the US National Team reported doing while playing in the World Cup over the summer. He believes that if the men’s team were forced to play on turf in the latest World Cup in Brazil then the heat would have to been to unbearable for the players.

Saturday, January 21, 2017

Sports Law Guest Series - FIFA’s Treatment of Women #2

Sexism Issue
For years FIFA has been fostering a culture of sexism and discrimination against women. In regards to employment within the organization only three executive members are women and women make-up less than one percent of FIFA’s voting body. On the reform committee within FIFA only one of thirteen members is a woman (Bendery, 2015). This inequality has fed off of sexist comments from FIFA executives, like that of former president Sepp Blatter when he made this sexist remark to the FIFA congress in 2013 “Any ladies in this room? Say something, ladies! You are always speaking at home. Now you can speak here” (Dodd, 2015). In 2004 Blatter suggested that female soccer players wear tighter shorts in an attempt to draw more attention to their aesthetics and increase viewership. Remarks like these alone are bad enough to foster a culture inequality, and to make matter worse a CNN report found evidence that FIFA intentionally refused to nominate women to important positions with voting power in the organization (Bendery, 2015). Women are very clearly not given equal representation within FIFA preventing female athletes from having a voice within the congress. FIFA needs to develop a more inclusive hiring and nomination system, while also punishing those who perpetuate this outdated idea that women are incapable of holding position of authority.

Pay Issue
Pay inequity within FIFA is currently one of the hot button issues within the sports world. The number one paid men’s soccer player, Christiano Ronaldo, makes $49 million a year or ten times that of the number one paid women’s soccer player, Marta Vieiera, at $400,000 a year (Mughal, 2014). Furthermore, the US Men’s National team that lost in the second round of the 2014 World Cup made $35 million while the first place US Women’s National team only made a total of $2 million. Many fans of soccer would defend this inequity as the men’s team brings in more revenue and viewership then the women’s team; however, the level of inequity is astronomically high especially in comparison to the much lower level of advertising done for women soccer. Not to mention the US Women’s team victory over Japan in the finals of the 2015 World Cup set a record for the most viewership of any soccer match in this country at 25.4 million viewers (Zill, 2015). Even Nike didn’t start producing jerseys of popular female players in men’s sizes until 2015, making it hard for the team to sell to that audience. On March 30, 2016 five players from the US Women’s National team filed a lawsuit claiming wage discrimination by US Soccer. This complaint points out that women are paid four times less than the players on the US men’s team, despite generating $20 million more in revenue. Both teams must play a minimum of twenty friendly games per year but women only receive $1,350 for winning and men receive $5,000 no matter the outcome (Das, 2016). Despite this litigation being focused towards US Soccer, FIFA still needs to be held responsible as US Soccer is a federation that works under FIFA and the friendly matches through FIFA directly impact payment of the players.

Bird understands why there is a pay gap due to differences in popularity and women’s leagues being relatively new; however, he agrees that the gap is much too big and helps to hinder the growth of the sport. From his experience he has seen too many female soccer players forced to retire early in order to find jobs with their degrees as they are simply not paid enough, this in turn hurts the popularity of the game as less girls will strive to play professionally if they can’t make a living from it.

Friday, January 20, 2017

Sports Law Guest Series - FIFA’s Treatment of Women #1

Occasionally we will have guest writers who have previously written something or report on something they are researching currently to spread their work.  Most of these guest posts will be from close friends and family, looking to provide different aspects, perspectives and knowledge of the health, wellness, medical, and sport industries. 

Our first guest will be Phillip Jones, my brother and current Law Student at Indiana University.  This report is about FIFA's Treatment of Women, from his Sports Law class. 

***Due to the length we will create a series of posts released over the next week covering the different sections his essay.  So check back to read on!

Executive Summary

Since the founding of FIFA in 1904 and the first ever Women’s World Cup in 1991, there has been a great divide in the equality of men and women in the sport of soccer. Despite the $17 million in revenue and over 18 million viewers brought in by the 2014 Women’s World Cup, FIFA still continues to ignore the struggles faced by their female athletes. FIFA has effectively created this equality gap through systematically:

1. Supporting sexism in the organization’s culture and hiring,

2. Providing unequal pay distribution between the genders,

3. Failing to provide the same quality facilities to female athletes as they do for their male counterparts,

4. Forcing females to play under unsafe conditions on turf fields.

In the past couple of years FIFA has been hit with litigation over many of these issues, while simultaneously combating numerous bribery scandals. With soccer being the most popular sport on the world stage, both boys and girls should be given the opportunity to participate in the game at an equal level. In this report I will further explore the position of my stakeholder, address and explain the issues faced by the female athletes, discuss recent litigation proposed on behalf of my stakeholders against FIFA, and provide supporting evidence from expert opinions and credible sources to back my claims. Furthermore, I will describe potential public policy solutions that have been agreed upon between both my stakeholder and FIFA. These solutions will be focused around promoting equality in the sport and using the power of sports to send a positive message to girls with a dream of playing soccer at the top level.

Injustice faced by women in soccer needs to be addressed and policies need to be put in place to correct the issue. Female athletes should be a very important stakeholder for FIFA as they bring in millions of dollars in revenue and viewership, and are a major branch of the organization. Unfortunately, these athletes have not been provided the same treatment as their male counterparts and face numerous issues with sexism, pay, unequal facilities, and unsafe playing conditions. These issues have put both economic and physical constraints on the players leading to injury on the field and law suits against FIFA. With the help of research and expert opinions this report will identify the stakeholder in question, address the sexist culture within FIFA, describe the pay inequality facing women in the sport, elaborate on the unequal facilities given to women, express concerns over the unsafe conditions forced upon the players, and discuss potential policy solutions that have agreed upon by both stakeholders. Furthermore, there will be numerous references to an expert in the field by the name of Liviu Bird that I was able to interview for this report. Bird played soccer in college, at the semi professional level, and now coaches at the professional level while also writing on the topic for papers such as Sports Illustrated and the New York Times.


The stakeholders represented in this report are women competing in soccer at the national level through FIFA and their Women’s World Cups. As players at the top tier these women are responsible for being role models to every girl who dreams to follow in their footsteps. With FIFA’s interest in hosting Women’s World Cups and promoting this level of play they should also have an interest in growing women’s soccer’s popularity and infrastructure; however, FIFA has instead been responsible for numerous negative impacts on the sport that have work to hurt the popularity of the sport and prevent its growth. The relationship between FIFA and its female athletes should be one of mutual growth instead of direct inequality.

Wednesday, January 18, 2017

WOD Wednesday #3

Four rounds of:
Row 1,000 meters
Rest 90 seconds

Post splits times to comments and give ten minutes to hamstring stretching with an extended lumbar spine.

Row 1000M. Any time you see “Row” it means row on a Concept 2 (C2) rowing machine. Period. Any kind of rower can be used if it can record meters or occasionally calories,

Sit in the seat, strap your feet in, set the damper (the lever on the right side of that big round thing sticking out in front of you) on 5 or 6 (or 10), grab the handle and start to row. This is a classic core-to-extremity, full-body exercise. Drive your legs, then extend your back, then and only then pull with your arms = the stroke. Push your arms out, bend your back forward, and then bend your legs = the catch. You can sub running (800M) or biking (2 miles), or swimming (200M).

Monday, January 16, 2017

PT Pathologies - Rotator Cuff Tendinitis

Rotator cuff tendinitis occurs when one of the tendons connected to the rotator cuff muscles becomes inflamed or irritated.  Rotator cuff tendinitis can be caused by several different reasons but is mainly due to repetitive overhead motions such as playing baseball, swimming, or painting.  A weak supraspinatus muscle will also cause pain because it cannot depress the head of the humerus during elevation of the arm.  The supraspinatus muscle has has the most commonly involved tendon in rotator cuff tendinitis.  Poor posture, tight muscles around the shoulder joint, and muscle weakness and imbalances are some other causes of rotator cuff tendinitis.

A physical therapist may perform some strength and range of motion tests on the patient, as well as palpate for pain and tenderness around the shoulder to determine which tendon is irritated.  Magnetic resonance imaging, MRI, may be used to confirm the diagnosis of rotator cuff tendinitis because it can clearly define which muscle is inflamed.  A patient may experience a dull ache after periods of shoulder activity, pain from palpation of the musculotendinous junction of the muscle involved, and a painful arc of motion between 60 and 120 degrees of active abduction.

There are many different ways of treating this pathology in physical therapy, with the main treatment being strengthening exercises.  While in PT a patient will most likely use ice to help mange the pain and any inflammation in the shoulder.  The PT may use manual therapy such as soft tissue massage on the shoulder muscles to help relieve tightness and increase mobility.  Strengthening of the affected muscle is the main goal of the home exercise program typically with the use of therabands.    It will take about 4-6 weeks for the patient to be able to return to their previous level of functioning and should have little to no pain when doing activities.

Saturday, January 14, 2017

When to Use Cryotherapy and Superficial Heat (ex Ice Packs/Heating Pads)

Indications For Cryotherapy: (When to Use)

  • To decrease muscle spasm and spasticity
  • Reduction of Bleeding and acute edema
  • Pain reduction and control
  • Acute trauma or inflammation
  • Chronic Inflammation (tendinitis)
  • Management of M.S.
  • Cryokinetics, Cryostretch, to prepare for other PT treatments, or after workout/treatment

Precautions for Cryotherapy: (Be careful when using)
  • Over a superficial main branch of a nerve or open wound
  • With hypertension, poor sensation or poor mentation
  • With very young or very old patients

Contraindications for Cryotherapy: (When to Avoid)
  • Cold hypersensitivity (cold induced uticaria) or Cold intolerance (severe pain, numbness etc)
  • Paroxysmal Cold Hemoglobinuria - release of hemoglobin into the urine from cold exposure
  • Raynaud''s Phenomenon - Disease digital cyanosis
  • Impaired circulation or Peripheral Vascular Disease

Indications for Thermotherapy: (When to use)
  • Before active exercise because of analgesic effects
  • Before passive range of motion and stretching due to greater extensibility of connective tissue
  • Before traction because of general relation
  • Before massage for increased blood flow
  • Muscle spasms
  • Before Joint mobilizatio

Precautions for Thermotherapy: (can be treated with extra care)
  • Pregnancy
  • Impaired circulation
  • Poor thermal regulation
  • Edema, open wounds
  • Cardiac insufficiency
  • Metal in the area

Contraindications for Thermotherapy: (When to avoid)
  • Recent or potential hemorrhage
  • Thrombophelbitis 
  • Impaired sensation or mentation
  • Malignant tumor
  • IR irradiation of the eyes 

Wednesday, January 11, 2017

WOD Wednesday #2

5 rounds for reps of:
1 minute of 185/115lb. deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows

I think this is our first “time demand” WOD! We are given a fixed amount of time—3, in fact—and tasked with filling that amount of time with the most amount of work we can muster. In each of the 5 rounds we will do each of 3 exercises for precisely 1:00, recording the number of reps we achieve in each 1:00 segment. At the end of the WOD we add ‘em up and post our number.

1:00 of Deadlifts with 185# on the bar (115# for women). For competition purposes once again you would do your DL with legs hip width apart and hands outside your knees, but for training purposes you may choose to do dumo style if you prefer. Choose a weight you can lift with only a couple of short breaks in the minute.

Push-ups for a minute. Not much need to review this one. Plank position, lower yourself until your chest hits the deck, then extend your arms to a full lock-out. No need to do hand-release unless that’s your thing. Can’t do a full push-up? Feel free to do them from your knees if necessary. I find that making subtle changes in my hand position (width, angle) allows me to go a little longer between breaks.

And finally, strict Knees to Elbows. Hanging from a bar raise your knees to a point at which they come in contact with your elbows, then extend to a point where you are hanging straight from the bar. The obvious scale here is to simply hang from the bar and raise your knees, again without gaining momentum from a swing. Note that your grip may actually be the rate limiting factor, and that the KTE will probably affect your DL grip, too.

After doing each exercise for a minute you jump right back in and start again. There is no rest specified , so the convention is to go right through. Record your total reps for all five rounds.

Monday, January 9, 2017

Vitruvian Composition Test #1

On January 2nd, I did some testing with Vitruvian Composition (Blog Partner) to see where my fitness was starting from, following my 5 month recovery from hand surgery. I plan to do 3-4 of these over the next year to see how my programs are working in conjunction with my performance numbers.  Here are my results pictured, and below is a description of the different measurements.

Body Composition Analysis-
My total weight is broken down between water mass, lean body mass and fat mass.  Dry lean mass represents the weight of muscle tissue and bones.  Body Fat Mass represents the weight of all fat in the body.

Before my injury I was training for a local bench press competition (I tore the ligament in my right hand the weekend before the competition) which I was scheduled to compete in the 165-181lb weight class.  This means my body weight preinjury was around 180lbs (+/-), for the test I weighed in at 196.5 = Goal lose about 15lbs prior to next round of testing (about 3 months).

Muscle-Fat Analysis-
The muscle-fat analysis provides a comparison between weight, skeletal muscle mass, and body fat mass.  The length of the graph indicates the relationship between the current weight to the verage value for that specific component based on your height.  Between the 3 values we are looking for a "D" shaped curve. Meaning my Body weight AND Body Fat Mass need to be less than my skeletal muscle mass.  Since my above goal is already to get back to competition weight and lose 15lbs, I should achieve this goal of a D curve by lowering my body weight, which in turn will lower my body fat mass.

Obesity Analysis-
BMI - there's my number, not a good measure of body composition but it is provided
Percent Body Fat - 25% - If I lose some where close to 15lbs of body fat I will lower this to about 18% which will put me in that sweet spot for health and performance. To perform better in my goal of running a marathon this year (october or november) I will most likely need to get down closer to 15% to have less unnecessary mass to carry with every step.  Once again this is very doable with the time table I have allowed for my goals.

Segmental Lean Analysis:
Shows muscle mass for each body segment (4 limb and trunk) as well as the ideal ratio of each.  For me the goal of this section is to increase my numbers in lbs of lean mass per segment while doing my best to eliminate asymmetries that lead to muscle imbalances and injury.  The only good thing that has came from my injury to my right hand is that my left and right arm have vastly evened out. Being a college pitcher you could imagine how much stronger and developed my right side was to my left, but now the gap is very small and my goal now is to progress each side at the same rate as I reach 100% function on my right side.  Looking at my legs it will be beneficial for me to add a set or 2 each week of single left leg resisted movements to make my legs more symmetrical.  Movements include pistols, split squats, 1 leg curls and extensions etc.

In the top right Body Fat - Lean Body Mass control shows that ideally (based on my height) I would benefit from a total of 22.9lb body composition change.  Ideally I could lose 22.9lbs of body fat, however I could also lose 18lbs of fat while adding 5lbs of muscle, which is a composition I more trying to achieve.

My BMR is 1815 calories or the amount of calories I need at rest for no change in body composition.  By adding in an activity multiplier of 1.3-1.5 means daily caloric expenditure will usually be between 2400 - 2750 Kcal,  My goal is to average 2400Kcals per day 6 days per week for steady weight loss with a 30p/30f/40c approach, but depending on my activity and how I am feeling there is definitely a meals worth of flexibility.

Follow along as I post more workouts and diet information about what I am doing to see my progress.  I will most likely be retesting my composition every 3-4 months or so until I settle on the date of the marathon I plan to run (either november Indianapolis or october Chicago).

Saturday, January 7, 2017

How to Start CrossFit

I wanted to pass this along since it is a new year and many of us have new fitness goals, but not know where to start or look, source from

"Want to change your life with fitness?

You can. All you have to do is start CrossFit.

We’ve made it easy to take the first steps to improved health and fitness. Below, you’ll find everything you need to get going, whether you want to train with a group in an affiliate, work one-on-one with a coach, or start in your garage or basement.

You’ll also find inspirational stories of people who turned their lives around with fitness and never looked back.

Start now and you'll have your own story to tell in a few months."

Follow the link at the bottom of the page to find fitness articles, workouts, trainers, or a gym near you:

Thursday, January 5, 2017

PT Pathologies - TMJ Disorder

As a Physical Therapist Student, we are tasked in our Pathology class  to read up on various diseases.  In order to demonstrate our understanding we create brief reports detailing the pathology and how physical therapy can help.  I will post these every week or two as I work my way down the list of pathologies.  Please use these posts to understand pathologies from the perspective of a therapist.

Temporomandibular joint disorder, or dysfunction, (TMD) is a common condition that restricts the normal functions of the jaw, such as opening the mouth and chewing. It currently affects more than 10 million people in the US. The (TMJ) is a hinge joint that connects your jaw to your skull in front of your ear. The TMJ directs jaw movement and allows you to open and close your mouth and move it from side to side to communicate, make sounds, sneeze, cough, yawn, or chew. A primary cause of TMD is grinding of the teeth, which can take place when stressed or while sleeping. It can also be caused by trauma to the head or neck such as in a whiplash injury, by malocclusion of the teeth and other dental and anatomic abnormalities, and by arthritis and osteoarthritis. Poor posture can also cause TMD because awkward position of the jaw when chewing, swallowing, and speaking will cause stress to the joint.

An assortment of symptoms may be linked to TMJ disorders. Pain, particularly in the chewing muscles & jaw joint, is the most common warning sign. Other signs consist of: jaw stiffness, headaches, vague tooth soreness which often move around the mouth, sensitive teeth, tender jaw, difficulty opening mouth, and clicking sounds. Your physical therapist will evaluate your posture and observe how your cervical spine moves and examine your TMJ to find out how well it functions and whether there are any abnormalities in your jaw motion. If the PT suspects that your pain is a result of the alignment of your teeth, the therapist will refer you to your dentist for further examination. Management of TMD, however, most often involves a multidisciplinary approach. Dentists, orthodontists, psychologists, physical therapists, and physicians work together to address the condition of the patient with TMD.

Physical therapy is anticipated to alleviate musculoskeletal pain, reduce inflammation, and restore oral motor function. Many physical therapy interventions are potentially effective in managing TMD, including massage, exercise, and manual therapy techniques. Electric stimulus modalities include interventions such as ultrasound, laser, and transcutaneous electrical nerve stimulation. Physical therapy interventions often include therapeutic exercises for the masticatory or cervical spine muscles to improve strength and mobility in the area. Manual therapy techniques are commonly used to reduce pain and restore mobility.

Wednesday, January 4, 2017

WOD Wednesday

1. Seated Barbell Shoulder Press:  Work to a 1 Rep max,  then 3 x max reps @ 70%
    Super Set
    1 Rounds of Mini Leg Blasters (every other set)
          - 10 Squats
          - 10 Lunges
          - 10 Jumping Lunges
          - 5 Squat Jumps

Rest 5 minutes after the above work is complete

2. As Many Reps As Possible in 7 minutes of:
          - 10 Power Snatches (75lb men/45lbs women)
          - 5 Pull Ups

Rest 5 minutes

3. Finish with 1 set of max time/reps of:
          - Hollow Rocks
          - Plank Hold
          - Hollow Hold

Monday, January 2, 2017

Community Service Statement for Graduate Application

Here is my answer to a question on an application when I was applying to PT School.  I thought I would share my answer and experience, you can even use this as a template if you have a similar experience!

Describe one community or human service activity you participated in as an undergraduate student and how this activity contributed to your personal development.

            During the spring semester of my freshman year, one of my exercise science classes required us to volunteer for a school sporting event. Any event could be chosen, with jobs of set up, clean up, running scoreboard, in game events and so on. Instead of choosing a random sporting event just to earn an assignment grade, I choose to volunteer for the Special Olympics Basketball Tournament held at the school gym.  For starters, I helped set up the hospitality room where fans, parents, and athletes could leave their belongings, grab a snack or drink.
            Since there are only two basketball courts at the University of Indianapolis, a tournament is an all day activity with a lot of downtime between games for athletes. Due to this, volunteers cleared out nearby class rooms to host different activities, in order to keep individuals engaged while also helping develop social and motor skills. Examples of activities included crafts, Zumba, and Bosu Balance drills, the activity which I worked.  Teams of Special Olympics athletes would come in the room, full of life and energy, trying their best to complete tasks of balancing on one foot, catching balls, and competitions on who could balance the longest.
            This service activity contributed to my personal development more than I could have anticipated prior to volunteering for it. Originally I thought it was just a positive change to help out a good cause instead of doing mundane tasks for common sporting events.  However, the more I got to interact with these individuals with motor and intellectual disabilities (interaction I had never been exposed to living in a small town with a graduating high school class of 100) the more they touched me on an emotional level. I realized the true importance of the Special Olympics in that it gives people with intellectual and motor disabilities an avenue to express their fitness, participate in sport which unites people from all walks of life, and teaches them many life lessons.
            This volunteer experience opened my eyes to the fact that every single person on this planet deserves attention, development and care for their mechanical inefficiencies. Not just those who are injured, not just people who can afford it, rather every person who needs it and is willing to make the effort to improve themselves. The Special Olympics is a life changer for myself, and individuals with disabilities to help develop their fitness, motor and social skills to give them the same opportunities as other populations. Contributing, first hand, with my balance and mobility Bosu activity I was able to interact with amazing people while being able to help develop their balance and motor skills that will help them even after they leave the gym. The next year before I transferred schools, I volunteered again with the Bosu activity, not for a letter grade, but this time to show my commitment to individuals committed to making positive changes in their lives.

Sunday, January 1, 2017

Context and Format - Welcome to 2017!

Let me preface by saying that anything that gets you started towards a goal and is actually sustainable has value. I've been a college athlete and have trained regularly for the past decade, starting with typical body building programs then evolving to CrossFit programming.   Typically I am not a big fan of New Years resolutions.  Being a gym manager I've seen it time and time again, a boom of new members, only to never step foot in the gym for the rest of the year after February.  However, for myself and my recovery timeline, 2017 is the perfect time to get back on track.

You see, for context of my fitness journey, I am recovering from a torn ligament in my right hand sustained in August from playing pick up basketball.  After surgery, 4 months of physical therapy, and limited use of my upper body, I am finally close to normal function and to resuming my normal training.  This time off has not been kind as I have gained some weight (I contribute that to the holiday season) as well as lost some conditioning and strength.  This all comes with perfect timing, to begin the New Year with a new program, new self experiments, and getting my diet back on track.  Starting January 1st I will be completing Cory Gregory's Squat Every Day program, in which I will go more into detail in a separate post.

Blog Format:
The goal of this blog is report our findings on our health and fitness journey.  It could be anything from testing workout programs, testing supplements, making changes to our diets, tracking body composition, training for events, relaying information we learn from our college courses, analyzing journal articles and studies, motivational posts, or even researching reader requests!  Our goal is to post consistent material weekly, a couple posts from me (Travis) and a couple posts from my lifelong friend Jordan.  We should be able to get on a routine so you will know when to expect posts from each of us, once we get our schedules down for the upcoming semester.

Please note: our styles and fitness background are fairly different and we have different perspectives on how to achieve different results. Jordan is a trainer and Math/Statistics Major, and loves working in absolutes and extremes, debunking studies, and finding statistically significant results.  While I compete and love performance as well, my background from working in gyms and becoming a physical therapist has skewed my thought process in terms of figuring out the minimal effective dose to keep patients and clients engaged to actually make a life change or heal an injury.  Think of my approach as an 80/20 perspective (figure out 20% of the changes you need to gain 80% of the results).  This difference in perspectives is what will give you good content.  Knowing what optimum results look like, allows you to understand how and what degree you will be able to apply them to your journey.