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ITB Syndrome (No, NOT IBS); HOT Weather Exercise Tips and How to WIN a FREE FMS!! July 11, 2010

Posted by fitmontclair in Fitness, Health & Exercise, Injury Prevention, Nutrition.
Tags: , , , , ,

Hi Again!

I hope you all survived the heatwave this week without any problems! Workout tip: DO NOT wait until thirsty to drink, thirst is a sign dehydration has already set in! Also MANY pharmaceuticals interfere with the thirst mechanism and as we age the thirst mechanism is reduced as well – Drink WATER often!! Water means water; NOT tea, coffee, juice, beer  etc. Also anything with caffeine is a diuretic. I recommend at least half your body weight in ounces of water per day (more on high heat or high activity days); this would mean a 200 pound person should drink 100 ounces of CLEAN water per day!

This recommendation is from the book “Your Body’s Many Cries for Water” by F. Batmanghelidj, M.D.This book is a fantastic read of how Dr. Batmanghelidj was imprisoned in the middle east and only had water to treat fellow prisoners and how he learned that many, many illnesses are due to dehydration and can be treated with just clean WATER!

for more info and Dr.  Batmanghelidj’s other books & courses visit:  www.watercure.com


Sports drinks like Gatorade are ONLY useful in events lasting over an hour and you need to dilute them with 50% water because the sugar concentration is so high that the body must pull water OUT of the muscles to breakdown the sugar molecules which can lead to cramping and increased risk of dehydration. The temperature of your water should be close to room temperature for ICE COLD water will stay in your stomach until the body warms it up to body temperature. To protect the delicate lining of the small intestine the body DOES NOT allow water (or any food & drink) to pass from the stomach to the small intestine until it is body temperature.

A GREAT workout drink (when training less than 1 hour) is CLEAN water with a pinch of high grade sea salt – this will provide all your electrolytes like Gatorade but with NO sugar or calories. The water should NOT taste salty (that means you used too much!)

Hydrate IRRESPOSIBLY!! - Sugar can deyhdrate you

Hydrate IRRESPONSIBLY!! – Sugar can dehydrate you

**NOTE: By CLEAN water I mean high-grade, mineral rich water from an artisian source such as: Evian, Fiji, Volvic, Voss, Vittel, etc or tap water that has be filtered by a QUALITY reverse osmosis home system.  NEVER, EVER drink unfiltered tap water and avoid LOW quality bottled waters such as: Dasani, Aquafina (they are Coke & Pepsi products), Costco water, and scams like Vitamin water!(It has 32.5 grams i.e. 8.5 teaspoons of sugar per 12 oz bottle!!) Faucet mounted filters are usless for there is not enough surface area or contact time to properly filter tap water – the only true way is a multi-stage reverse osmosis system and as far as the Brita pitcher – remember my favorite P.T. Barnum quote “There is a sucker born every minute…”

High grade sea salt – will give you more electrolytes than Gatorade (without the sugar!)

O.K. moving on to this week’s info:

I finally finished preparing my presentation for FITCOMXPO II “Women are NOT small men: Correct Exercise Selection & Training Tips for Women”. FITCOMXPO II is scheduled for this week, July 13-15th and has presentations from the Top 100 Trainers (including me).

Click here to preview the: FITCOMXPO II  Top 100

Click to register to attend FITCOMXPO II

Anyone who wants to be able to view these presentations and ask questions can use the link to register as an attendee.

I am still catching up on programs, articles and planning all the 1 year FITMONTCLAIR anniversary events I promised as well as my NEW 4 week class: Back to Basics: Fundamentals of Training & Conditioning but I do have a NEW article for everyone.

In my Exercise Specialist Column in the Sept 2010 Men’s Fitness is my article: “IT BAND SYNDROME – It’s NOT a condition of aging Rock Stars!”

The article goes over the common causes of IT Band Syndrome – This is not the same thing as IBS (Irritable Bowel Syndrome) Don’t laugh, I had a client once come in and get very offended when I started asking about their diet & bathroom habits.  They demanded to know how their bowel movements were relative to their knee pain…..

NOTHING to do with IT Band Syndrome!

IT Band Syndrome (ITBS) is an overuse syndrome causing sharp pain on the outside of the knee, my article covers: signs, causes, and some treatment options to prevent and relieve the ITBS pain. As with most overuse injuries, prevention is the BEST option – remember walking, jogging, and running  cause ground reaction forces of 4 -7X body weight (based on your speed of movement) to be transmitted through your joints and this can contribute to multiple overuse and pain syndromes including ITBS.

Training through the pain is NEVER a safe ( or sane) option for pain is the STRONGEST  reprogramming stimulus in the body and leads to inhibition of muscles (we instinctively move away from pain) and altered patterns of movement which misalign other joints inflicting new injuries to the body, setting up a viscous cumulative injury cycle. Read my article to find out how to prevent, treat and hopefully avoid ITBS!   Click Here to read the Article!

My final topic for this week is the first FREE 1 year anniversary give away!

I am giving away a FREE FMS (Functional Movement Screen) to the first person to correctly answer some exercise & nutrition questions based on this past years FITMONTCLAIR blog posts. The FMS is a great tool that evaluates & scores your primary movement patterns and predicts if you are likely to have an exercise based injury and where it is likely to occur.

Click here for the contest details or use the “Win a FREE FMS” tab at the top of the page.

Click here for the details on the FMS and why it is such a great evaluation tool.

Remember no matter what anyone tells you, I am currently the only FMS Certified Specialist in Montclair! (Click here for a listing of Certified FMS Specialists)

Have a GREAT week and check back often for more FITMONTCLAIR anniversary specials!




1. Jamest Lasie - March 9, 2011

Your comment about something, i suggest too be it more long as possible.

fitmontclair - March 9, 2011

Thanks for reading the blog and taking time to comment; but I have to be honest in that I have no idea what your comment is about or requesting. If it is regarding the length of the blog post, they all vary based on: the amount of time I have available, the information I am able to obtain at that time, and what I feel is the most pertinent information to include. So each blog will be different.

If there is something specific you want more information on, please let me know and possibly I can include it in a future post.

Thanks again for reading the FITMONTCLAIR blog and watch for new info coming soon!


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