Diet Tip To Help You Lose Weight Fast And Keep It Off!

Just Drink Water


One tip you can utilize to lose weight and keep it off. Make all of the liquids you drink water. Drinking your calories is an easy way to take a lot of them in quickly. The two main culprits are sugar and fat. In liquid form they hardly have to be broken down to digest them. This means they don’t get you full, they are absorbed very quickly and your body doesn’t have to work very hard to get them into your bloodstream.

When  you go out to eat, order water to drink. When you go shopping, avoid sugary drinks, even the “diet” sodas. Remember, if there was nothing in them then they would be water. Have to have a cup of coffee in the morning? Drink it black. Fruit juice? eat a piece of actual fruit. Get the picture? This doesn’t have to be a hard steadfast rule but making water your drink of choice and taking the time to actually chew your calories is a great way to control your weight. Good luck in good health! J. NyQuist

Improve Your Balance With These Simple Exercises

Balance is an element of training that is often overlooked but is very important to athletic performance and everyday activities. As we get older our sense of balance and reaction times degrade making it that much more important that you make it a vital part of your training routine. There are many balance training devices out on the market now such as Bosu balls, foam pads and wobble boards. These tools all have valuable benefits but they are not absolutely necessary in order to strengthen and improve your balance. All you need is a foot and a floor. Here are a few simple (but not so easy) exercises you can do anywhere to get you started.

1. 1 foot stand- Lift one foot a few inches off of the ground while balancing on your other foot and hold for 30 seconds. Repeat on other foot. Make sure to keep your standing leg’s knee and hip unlocked and your sight fixed on a single point. As your balance improves, lift your foot progressively higher until your knee is at waist level. You may want to stand next to something solid to hold onto in case you lose your balance.


2. 1 foot stand (eyes closed)- This exercise is performed the same as the previous exercise but with the eyes closed. This variation is MUCH more difficult.


3. 1 foot toe touch- Begin with the 1 foot stand (eyes open). Bend over at the hip and touch your standing leg’s foot with both hands. Your free foot will kick behind you as you bend down. Then stand back up straight with your knee raised at hip height. Perform 5-10 reps without setting your foot down then switch legs. You may find it easier to perform if you bend your standing leg’s knee a little bit as your reach down.


These are three balancing exercises I have used with my clients for many years and every single one has benefited from them. Start doing them today and see for yourself what you can do.


Benefits of Cold Showers

Most people have no idea that taking cold showers can have profound benefits to your overall health. I’m a huge fan of cold water bathing myself and while the thought of dousing your body with cold water on purpose may sound like a perfect form of torture to some, I’m here to tell you today that it is well worth the effort. First think of yourself as having two bodies, a deep internal one where all of your organs are found and an external one where the bulk of your musculature is. This is important because your body will move blood between them depending on the temperature of your environment. When you are hot, either from weather, water, or exertion, your body will sweat in order to cool itself. The evaporation of sweat on your skin cools the blood just underneath which is then circulated throughout your body, dropping your overall body temperature. So your body will move blood into your external musculature in order to put it closer to the surface so it can be cooled. When you are cold, your body moves blood into your deep internal organs to keep your core warm. An extreme example is when people get frostbite. So much blood is brought into the core that some tissues with less vascularity can actually freeze from lack of blood flow. But you can live without a nose or some fingers much longer than you can your heart or lungs. Basically hot = blood into muscles, cold = blood into organs. When your blood is brought into your organs, healing and rejuvenation take place. This is what happens when you sleep or get a parasympathetic massage. Again it’s also what happens when you take a cold shower.

The Thrombosis Institute of London conducted a study in 1993 and found that daily cold bathing resulted in improved circulation, lower reports of depression, healthier hair and skin, strengthened immunity, increased testosterone (males)/ estrogen (females), increased energy and well being, decreased recovery time for muscles, and lower cholesterol levels.

DO NOT DO THIS IF YOU HAVE HEART DISEASE OR HIGH BLOOD PRESSURE AND CONSULT YOUR DOCTOR BEFORE BEGINNING COLD WATER BATHING. Once you are cleared, here’s how I recommend doing it. First start by gradually turning the hot water in your shower down a little at a time. As your tolerance to the cold improves you can keep turning the hot down until it is all the way off. Eventually you won’t need to turn the hot water on at all. In the winter that may be too cold for you but you can find a level with a little bit of hot that works for you. In the summer I even keep two gallons of tap water in my refrigerator and pour the fridge water over myself after my shower. When I get out of the shower I feel the same sense of calm and well being I have after a hard workout but without any fatigue. My own experience has been that I sleep better, recover from my training faster and never get cold. I also found that some bursitis I had in my shoulder and a few other areas which are prone to get achy completely healed within a few weeks leading me to believe that inflammation in my body has drastically been reduced on a systemic (full body) level. I strongly suggest you give cold water a try and see what it does for you. You never know, you just may like it.

J. NyQuist CPT, CMT


Nerves Make Muscles Move

The role of your nervous system in training.


As I say often, muscle is dumb. If you supply an electrical stimulus to a muscle, it will contract. This has been demonstrated with dissected frogs legs and people unfortunate enough to touch live power lines. When you are strength training or doing any physical activity for that matter, the coordinated actions of your muscles is determined by the signals sent from your nerves. This is what is meant when peole say muscle memory. Actually it is your nervous system retaining a set of commands to activate a specific combination of motor units (muscle fibers) to perform a specific action. Think of a professional tennis player or golfer hitting the ball the same exact way every time. You could call that muscle memory but again muscle is dumb, it doesn’t actually remember anything. In regards to strength training, your nervous system is king. The amount of weight someone can lift is determined primarily by how many motor units they can activate at any one time through their nervous system. Take for example, stories of women lifting cars off of their children that are pinned underneath. They are usually injured in the process but that example goes to show that even the average woman has the potential to lift a car if their nervous system can send the proper signals to do so. I’m a pretty strong guy but I don’t think I could lift a car under normal circumstances no matter how hard I tried.

Why is this important for people undertaking a strength training routine? Because your nervous systems performance can be influenced by your mind. The signals that flow through your nerves originate in your brain. If someone tells you to contract a muscle, you can do it consciously. By concentrating on the contractions of your muscles while performing a lift, you can increase the number of motor units involved, actually making you stronger. Remember your strength is determined by how many motor units you can activate at any given time. This is called the Mind-Muscle connection and it is the key to truly mastering any physical skill. That is why I tell my clients to focus on the muscle and never the weight. I tell them they are there to train their body, not lift weights. So if you want to maximize your performance, focus on what’s going on internally. Those dumb muscles will do as their told.

Benefits of Massage Therapy

Here is a great article I found on webmd.

Massage has been practiced for thousands of years. Today, if you need or want a massage, you can choose from among 80 massage therapy styles with a wide variety of pressures, movements, and techniques. These all involve pressing, rubbing, or manipulating muscles and other soft tissues with hands and fingers. Sometimes even forearms, elbows, or feet are used.

According to a 2007 American Massage Therapy Association survey, almost a quarter of all adult Americans had at least one massage in the previous year. And, they have a wide range of reasons for doing so. More and more people — especially baby boomers — recognize the health benefits of massage. They choose from among many massage styles to get relief from symptoms or to heal injuries, to help with certain health conditions, and to promote overall wellness.

Here is information you can use to help you decide what types of massage will work best for you.

Which Massage Styles Are Best?

You may have noticed that different massage styles are popular at different times. And you may have wondered whether each was just part of a passing fad or the latest, greatest massage technique? Even more important is how can you tell whether the latest style will actually help you?

Styles used in massage therapy range from long, smooth strokes to short, percussive strokes. Some massage therapists use oils and lotions; others do not. Most massage therapists have clients unclothe for a massage, but some do not. A massage can last anywhere from 5 minutes to 2 hours.

Before you can decide which massage style is best for you, you need to ask yourself a question. Do you simply want a massage for relaxation and stresscontrol? Or do you need symptom relief or help with a certain health condition? Before booking a massage, let the therapist know what you’re looking for and ask which style the therapist uses. Many use more than one style. Or the therapist may customize your massage, depending on your age, condition, or any special needs or goals you have.

What follows is a list of some of the more popular massage therapy styles. The first four are especially popular.

Swedish Massage

The most common type of massage is Swedish massage therapy. It involves soft, long, kneading strokes, as well as light, rhythmic, tapping strokes, on topmost layers of muscles. This is also combined with movement of the joints. By relieving muscle tension, Swedish therapy can be both relaxing and energizing. And it may even help after an injury.

The four common strokes of Swedish massage are:

  • Effleurage: a smooth, gliding stroke used to relax soft tissue

  • Petrissage: the squeezing, rolling, or kneading that follows effleurage

  • Friction: deep, circular movements that cause layers of tissue to rub against each other, helping to increase blood flow and break down scar tissue

  • Tapotement: a short, alternating tap done with cupped hands, fingers, or the edge of the hand

Neuromuscular Therapy Massage

Neuromuscular therapy is a form of soft tissue manipulation that aims to treat underlying causes of chronic pain involving the muscular and nervous systems. This medically oriented form of massage addresses trigger points (tender muscles points), circulation, nerve compression, postural issues,  and biomechanical problems that can be caused by repetitive movement injuries.

Deep Tissue Massage

Deep tissue massage is best for giving attention to certain painful, stiff “trouble spots” in your body. The massage therapist uses slow, deliberate strokes that focus pressure on layers of muscles, tendons, or other tissues deep under your skin. Though less rhythmic than other types of massage, deep tissue massage can be quite therapeutic — relieving chronic patterns of tension and helping with muscle injuries, such as back sprain.

Sports Massage

Developed to help with muscle systems used for a particular sport, sports massage uses a variety of approaches to help athletes in training — before, during, or after sports events. You might use it to promote flexibility and help prevent injuries. Or, it may help muscle strains, aiding healing after a sports injury.

Chair Massage

Ever gone to a county fair, music festival, or conference and envied other people getting chair massages? Or, maybe you’re lucky enough to work at a company that offers 15- to 20-minute massages as a regular benefit. Onsite, chair massages are done while you’re seated fully clothed in a portable, specially designed chair. They usually involve a massage of your neck, shoulders, back, arms, and hands.

Shiatsu Massage

In Japanese, shiatsu means “finger pressure.” For shiatsu massage, the therapist uses varied, rhythmic pressure on certain precise points of the body. These points are called acupressure points, and they are believed to be important for the flow of the body’s vital energy, called chi. Proponents say shiatsu massage can help relieve blockages at these acupressure points.

Thai Massage

During a Thai massage, the therapist uses his or her body to move the client into a variety of positions. This type of massage includes compression of muscles, mobilization of joints, and acupressure.

Hot Stone Massage

For this kind of massage, the therapist places warmed stones on certain areas of the body, such as acupressure points. The stones may be used as massage tools or be temporarily left in place. Used along with other massage techniques, hot stones can be quite soothing and relaxing as they transmit heat deep into the body.


Reflexology uses hand, thumb, and finger techniques to stimulate certain areas of the feet. These areas are believed to correspond to different parts of the body. The massage, then, is expected to promote health and well-being.

Pregnancy Massage

During pregnancy, your body goes through major changes. Pregnancy massage can help with these changes by reducing stress, decreasing arm and leg swelling, and relieving muscle and joint pain. Massage may be particularly helpful during a time when medication and other medical options may be more limited. Using specially designed massage pillows, the massage therapist will help get you into a comfortable position for this type of massage.

What Are the Health Benefits of Massage?

Many types of massage offer benefits beyond simple relaxation. Here are just a few of the health problems that may benefit from massage. Ask your doctor before using massage for any health condition, though.

  • Back pain. More than one study has shown the effectiveness of massage therapy for back pain. In fact, one 2003 study showed it worked better thanacupuncture or spinal modification for persistent low back pain — reducing the need for painkillers by 36%.

  • Headache. Another type of pain — headache — also responds to massage therapy, as shown by more than one study. Massage therapy can reduce the number of migraines a person has and also improve sleep.

  • Osteoarthritis. In the first clinical trial looking at the effectiveness of Swedish massage for knee osteoarthritis, participants who received a one-hour massage either one or two times a week had improvements in pain, stiffness, and function. The control group had no such change.

  • Cancer. Used as a complement to traditional, Western medicine, massage can promote relaxation and reduce cancer symptoms or side effects of treatment. It may help reduce pain, swelling, fatigue, nausea, or depression, for example, or improve the function of your immune system.

  • Anxiety. A review of more than 12 studies shows that massage helps relieve depression and anxiety. It lowered levels of cortisol by up to 50%. And massage increased levels of neurotransmitters that help reduce depression.

J. NyQuist Massage Therapy

J. NyQuist Massage Therapy is dedicated to helping individuals achieve a healthy, pain free lifestyle through fitness, nutrition and massage therapy. Jeremy has a unique set of skills a Certified Personal Trainer and as a Certified Massage Therapist that he brings together to assure his clients achieve optimal health through strength and rehabilitation. Many people today have muscular imbalances and repetitive motion injuries that are the source of frequent chronic pain due to our modern lifestyles and improper postural habits. Many are too quick to turn to surgery or pain killing drugs to alleviate problems that can be solved with massage therapy, strength training and simple lifestyle adjustments. Call J. NyQuist Massage Therapy today and begin your path to healthier life. Jeremy is available to go to homes or offices for individual or corporate group settings. Chair and Table massage available. CAMTC #37715