Cutter Bodies Inc

01/23/2025

02/27/2022

What about high-fructose corn syrup?
* High-fructose corn syrup (HFCS) is less evil than is often portrayed by the media. HFCS is a double molecule comprised of 45% glucose, 55% fructose—the same as honey and similar to white sugar (50% glucose, 50% fructose).
* The negative hype about HFCS applies primarily to people who consume excessive calories of sweets, soda, candies and processed foods sweetened with HFCS. While no one needs excessive, lack-luster calories that could be better spent on nutrient-rich fruits, veggie and whole grains, does an athlete really need to fret about a few calories of HFCS in ketchup?
What about sugar “crashes”?
* The most common reason for “sugar crashes” (hypoglycemia) among athletes relates to running out of fuel. The shakiness and sweats are because the athlete did not eat enough food to maintain normal blood glucose levels and the brain is now demanding sugar. One marathoner, who thought the 100-calorie gel he consumed at mile 16 caused him to “crash,” more likely needed 200 to 300 calories to meet his energy needs.
* A sharp rise in blood sugar that may occur after eating sugary foods is not pathological, and has more to do with the efficiency of the muscles and liver in their ability to take up the sugar. Exercise enhances the transport of sugar from your blood into your muscles with far less insulin than needed by the body of a person who is physically inactive.
Summary
For physically active, fit people who are at lower risk for heart disease, diabetes and obesity, sugar and carbs are not toxic, and may be a helpful way to enhance athletic performance. The one-size-diet does not fit all.
No one is suggesting that you or your clients should eat more sugar, but rather understand that athletes and people who are regularly physically active can embrace a way of eating that includes an appropriate balance of carbohydrate (sugars and starches) in each meal. Strive for a healthy eating pattern that includes 85-90% quality foods and 10-15% whatever. Some days, whatever might be an apple; other days, it might be a slice of apple pie.

02/13/2022

A doctor and a psychiatrist meet at their country club for their usual Wednesday round of golf. The doctor has a little dog with him and on the first green, when he sinks a 25 foot putt, the little dog starts yapping like crazy and jumping up and down on his hind legs. The psychiatrist is quite amused by this and says, “Wow! That’s one talented dog! What does he do if you miss a putt? “ “Flying somersaults,”replies the doctor. “Flying somersault?”says the psychiatrist. “That’s incredible! How many can he do?” “It all depends on how hard I kick him in the ass!”

02/13/2022

Exercise and Disease Prevention

Did you know that the risk of dying prematurely is approximately 30% lower in active adults than in inactive people?
Aging research data strongly supports an inverse relationship between physical activity and all causes of death. Inactivity takes a toll on the body. It affects almost every cell, organ and system in the body, causing sedentary dysfunctions that accelerate death, according to the study authors.
If you are a regular exerciser, you know that working out helps your body feel better in many ways. It also has the powerful health benefits.
In a review of the latest science, Booth, Roberts & Laye (2012) point to 35 chronic diseases and health challenges that regular exercise and physical activity can do much to prevent.
Three of the major health benefits of exercise and physical activity include:
Hypertension
Hypertension represents a systolic blood pressure level of 140 millimeters of mercury (mm HG) or more a diastolic BP of 90 mmHg or more (“prehypertension” means systolic BP is 120-139 mmHg and diastolic BP is 80-90 mm Hg).
Hypertension is associated with a reduction in overall life expectancy, which at age 50 is 5.1 years longer for men who have normal blood pressures and 4.9 years longer for women, compared with adults of the same age who have high blood pressure ( Mozaffarian et al. 2015).
Exercise is beneficial in preventing and / or managing hypertension. Millar and Goodman (2014) summarize research showing that 30-60 minutes of moderate to vigorous exercise 4-7 days per week leads to a decrease in systolic blood pressure (6.9-8.3mm Hg) and in diastolic blood pressure (4.9-5.2 mm Hg) for Hypertensives patients.

Osteoporosis
Osteoporosis is a decrease in bone mass and mineral density that makes the bones more porous and brittle. Physical inactivity is among the main osteoporosis risk factors, which also include family history, age, smoking, inadequate calcium intake and more (Rector et al. 2009).
Rector and colleagues say the best osteoporosis interventions are weight-bearing endurance exercises, jumping activities, and resistance exercise that targets all major muscle groups. The researchers also suggest that a resistance training program designed to increase lean body mass will help people whose primary mode of exercises are not impact-aerobic activities. Because the body is very specific in how it adapts to exercise, only bones subject to loads will become stronger. Regular exercise alters the balance between bone formation and reabsorption (by which specialized osteoclasts cells break down old bone cells to make way for osteoblasts, which stimulate new bone growth) (Booth et al. 2012). A mixed-loading exercise program that combines jogging and other low-impact loading activity with moderate to high-intensity resistance exercise (of major muscle groups) is effective in preventing and reducing osteoporosis risk (Booth, Roberts & Laye 2012).

Cognitive Dysfunction
Cognitive functions encompass brain activities that lead to knowledge, reasoning, memory, attention and language for acquiring information. Research reviews by Hillman, Erickson & Kramer (2008) state that aerobic exercise and physical activity improve cognitive health across the lifespan. They say that in children, exercise not only improves physical health but may also improve academic performance. Researchers are currently resolving many unanswered questions about the effects of exercise on cognition as people age. However, there’s evidence linking fitness training to improvements in various aspects of cognition across a broad range of ages.


References
Booth, F.W., Roberts, C.K & Laye, M.J. 2012 Lack of Exercise is a major cause of chronic diseases. Comprehensive Physiology, 2 (2), 1143-1211
Rector, R.S, et al. 2009. Lean Body mass and weight bearing activity in the prediction of bone mineral density in physically active men. Journal of Strength and Conditioning Research, 23 (2), 427-35
Millar, P.J., and Goodman, J.M. 2014. Exercise as medicine. Role in the management of primary hypertension. Applied Physiology, Nutrition and Metabolism, 39 (7), 856-58.


Sean Cutter
[email protected]

12/24/2021

Chronic Pain

Did you know that more than 45% of Americans experience pain on a regular basis? Are you one of them? Unfortunately, people tend to fall into bad habits as the body adapts to, and becomes familiar with, persistent pain (Duhigg 2012).
Learn what you can do mentally to better handle chronic pain. Justin Price, MA, the San Diego–based creator of The BioMechanics Method®, has trained thousands of fitness professionals in his corrective exercise methods. Here he shares his insights into this topic.
The Mental Bad Habits of Pain
Many people faced with the day-in, day-out experience of chronic pain create negative “coping” habits that actually make their conditions worse (Thernstrom 2010). When chronic pain spikes, it often cues sufferers to engage in behaviors that, although dysfunctional, provide a short-term reward. For example, emotions such as anger and depression distract the brain (as it processes those thoughts and emotions), temporarily overriding the sensations of pain (Thernstrom 2010). These routine habits provide fleeting relief, but they also prolong chronic pain conditions by changing brain chemistry and altering the mind and body’s response to pain (Thernstrom 2010).
How These Mental �Habits Affect the Body
These negative emotional responses cause negative physical changes as well. Because the body perceives persistent pain as a threat, the fight-or-flight response is triggered, and the instinct is to adopt protective postures and positions (Hanna 1988). Imagine an animal in pain; it curls up to shield its body and internal organs from further harm.
Human beings display the same defensive mechanisms by rounding the spine and shoulders and bringing the arms across the body in protection. They stick their head forward and clench their teeth to ward off potential stressful interactions with others. The lower body responds by tilting the pelvis downward and bringing the knees together to protect the genitalia (Hanna 1988). These changes, if repeated time and time again, can make chronic pain worse, causing joint inflammation, disease and degeneration.
The Importance �of Rest and Recovery
So what can you do to help with chronic pain? This pain is usually a signal that the body (along with the mind) has been taxed beyond normal limits. This can be a result of chronic stress, chronic fatigue, disease, or chronic muscle and joint pain, among other things.
Whatever the cause, your system needs rest and recovery. Daily breathing techniques and meditation can help the mind and body relax by generating physiological changes that promote cell regrowth and repair (Thernstrom 2010).
Developing habits to promote relaxation before sleep is something else you can do. Strategies like consuming destressing herbal teas, turning off the television at least an hour before bed and taking a warm bath can all foster relaxation, rest and a proper night’s sleep.
Appropriate nutrition will also contribute to rest and recovery. A licensed nutritionist or registered dietitian can help you to make suitable food choices for your condition.
Massage and bodywork are other great strategies to relieve muscle tension and foster relaxation in the short-term; they will provide long-term benefits when integrated into regular workouts as part of a gentle self-myofascial-release program (Price 2013; Rolf 1989).
Change Your Mental Habits
Don’t repeatedly focus on the activities you can’t do right now and worry that you’ll never ever be able to do them again. Cope with the situation in a healthier manner by identifying a positive mental reaction you can use in the future. For example, focus on fun activities you can do with friends. Try to narrow your attention to one step that you are making right now to get better, rather than always considering the worst-case scenario.
Topics
Anatomy/KinesiologyClient HandoutsDisabilities and DiseasesInjuries/Injury PreventionPainClient Advice
References
Duhigg, C. 2012. The Power of Habit. New York: Random House.
Hanna, T. 1988. Somatics. Cambridge, MA: Da Capo Press.
Price, J. 2013. The Amazing Tennis Ball Back Pain Cure.The BioMechanics Press.
Rolf, I.P. 1989. Rolfing: Reestablishing the Natural Alignment and
Structural Integration of the Human Body for Vitality and Well-Being (revised
edition). Rochester, VT: Healing Arts Press.

09/04/2019

Flexibility is an important component of health-related fitness, but flexibility training is often neglected, even among regular exercisers. Flexibility describes the ability of a joint and surrounding muscles to move through a specific range of motion with ease and without pain. Lifting weights promotes lean muscle mass, and aerobic exercise such as running improves the function of the heart and lungs, but what can flexibility training do for you? Here are a few of the benefits:
• Improved efficiency in completing activities of daily living such as bending, reaching, squatting and stepping over things
• Better posture
• Reduced risk of injury (especially those related to sport and physical activity)
In addition to these physical benefits, flexibility training can improve mood by releasing muscle tension and facilitating relaxation. For best results, do some form of flexibility training at least two to three days per week. However, if flexibility exercise is not currently part of your fitness program, you can enjoy the benefits of this type of training by incorporating just a few stretches at the end of your exercise session. Here are three to get you started, and all you will need is a yoga or exercise mat:

Standing Hip Flexor Stretch

Standing Hip Flexor Stretch

This stretch focuses on the psoas muscle, which can become tight from extended sitting and repetitive aerobic exercise activities such as running.
• Take a split stance by bringing the left foot forward and the right foot back.
• Drop the back knee and tailbone an inch closer to the floor while slightly tucking the pelvis forward.
• Keep the spine neutral. Avoid arching or rounding the back.
• Hold, and then repeat on the other side.

Seated Head-toward-knee Stretch

Seated Head-toward-knee Stretch

This stretch focuses on the hamstrings (back of the thigh) and relieves tension in the back.
• Sit with the right leg stretched out in front of you and the left leg bent, relaxed and pointing away from the body.
• Lengthen the spine and slightly rotate the torso toward the stretched leg.
• Gently fold forward.
• Hold, and then repeat on the other side.

Reclining Figure 4 Stretch

Reclining Figure 4 Stretch

This stretch focuses on the outer hip and gluteal muscles, and relieves tension in the lower back.
• Begin by lying on your back with both knees bent and feet flat on the floor.
• Cross the right foot over the left thigh and bring your legs toward the torso.
• Avoid straining. Instead, allow gravity to bring the legs closer to the body to deepen the stretch.
• Hold, and then repeat on the other side. Keep in mind that flexibility is joint- and muscle-specific and varies from person to person. People who are very flexible in their hamstrings may find that they lack the same level of flexibility in their shoulders. Fitness level, genetics, age, gender and individual anatomy all impact a person’s flexibility. Still, flexibility will improve with consistent training.

Follow these tips to get the most out of your flexibility training:
• Avoid holding your breath. Focus on maintaining a smooth and steady breathing pattern while you stretch.
• “No pain, no gain” is simply not true. Stretching shouldn’t hurt. Stretch to the point of mild discomfort. Try to find a balance of ease and effort in every stretch.
• Avoid bouncing or jerking movements. Static stretching (holding the stretch) is an efficient means for improving flexibility, and the risk of overstretching or injuring the muscle is relatively low with this stretching technique.
• Take your time. Try holding the stretch for 10-30 seconds, releasing and then repeating the stretch before moving on to the next exercise.
• Muscles stretch more easily when they are warm. If you are unable to stretch at the end of a workout session, try performing the stretches after a hot bath or shower.

08/08/2019

Five Exercises to Help Develop Power

Power is a fundamental component of fitness that is often developed through Olympic weightlifting movements. However, not all individuals meet the strength and mobility prerequisites to perform these types of exercises. For example, if an individual is unable to perform a barbell overhead squat, it could be dangerous for them to attempt a barbell sn**ch. As such, health and fitness professionals should utilize other exercises that can develop power, while considering the overall needs and goals of their clients.
Simply put Power = Force x Velocity, which means power can be improved by increasing force or velocity, or using a mixed -methods approach. To maximize power development, a combination of unloaded (0% of 1 Rep max), and loaded exercises (up to 90%of 1 rep max) to maximize power output.
However the intention of the movement is more important than the movement velocity itself (Behm et al., 1993). Therefore, when trying to increase power encourage clients to move as fast as possible, but always with control.
The following five exercises for developing power are well suited for the general population who has demonstrated appropriate levels of stability, mobility, strength, and proper technique. Perform each exercise for three sets of three to five repetitions.
1. Jump Squat With arm action(unloaded) or No Arm Action(Loaded)
Exercise type: Low-force, high velocity
Stand with the feet hip-to shoulder- width apart and arms parallel to the sides of the body. Preparatory phase: Begin with a lower-body countermovement, while performing a double –arm action heading backward. Upward phase: Explode (jump) through the floor while utilizing triple extension (of the ankles, knees, and hips) and both arms, reaching for a desired target. Downward phase: Land softly, like a cat, on the mid-foot in a quarter-squat positon, with shoulders, knees, and toes aligned. You may want to load this exercise with low- to -moderate dumbbell resistance. Follow the same instructions as above, with the following exceptions; hold dumbbells in both hands while performing the jump squats, but do not move the arms.
2. Plyometric Push- Up
Exercise Type: Low Force, high- velocity
Begin in a standard push-up position with feet hip-width apart and arms slightly wider than shoulder width. Preparatory phase: Begin to quickly lower the body, as in a standard push-up, three-quarters of the way down. Upward phase: Explode by pushing through the floor to drive the body upward until the hands leave the ground, while keeping the feet on the floor. Downward Phase: Land softly by the elbows slightly flexed. Regress by performing from a kneeling position or progress by elevating the feet off the floor.

3. Kettlebell Swing
Exercise Type: Low- to- moderate force, moderate -to High velocity (low to moderate resistance)
Stand with feet hip to shoulder width apart. Hold a kettlebell with both hands, arms extended, while maintaining a neutral spine and head. Preparatory phase: Hip hinge to swing the kettlebell; continue until your torso is almost parallel to the floor. Upward phase: Explode by pushing through the floor and fully extending the hips, raising the kettlebell to chest level. Downward phase: allow the kettlebell to drop, quickly returning to the hip- hinge position and letting the kettlebell pass behind the body.

4. Medicine Ball Slam
Exercise Type: Low-force, high velocity (low-to-moderate resistance)

Stand with the feet hip-to-shoulder-width apart. Hold a medicine ball with both hands at the waist level, and start to load the hip-hinge position. Upward phase: quickly rise to triple extension by pushing through the floor and extending the arms overhead. Downward phase; forcefully slam the medicine ball into the floor while returning to the hip-hinge starting position.

5. Deadlift
Exercise Type: Low to –high force, low-to- high velocity

Stand with the feet hip-to-shoulder-width apart, with the bar right above shoelaces. Keep feet flat on the floor, the bar close to the body, and a neutral spine throughout the movement. Preparatory phase: Drive the shins toward the bar, hip hinge and squat slightly (hips should be higher than the knees and lower than the shoulders). With the shoulders over the bar, place hands wider than shoulder –width (Right outside of the knees) with arms extended and a mixed grip. Upward phase: Push through the floor with hips and shoulders rising in unison, while extending the knees and hips (no extension at the lumbar spine) to stand. Downward phase: Allow the hips to flex while the knees slightly flex as the bar lowers to the floor, maintain a neutral spine and return to the preparatory position.



You can change the application of any exercise for the purpose of increasing power, as long as it’s performed with the intention of moving as fast as possible. Many exercises, beyond those listed, can be used- it’s up to you to get creative and make it fun.

References
Behm, D.G. and Sale, D.G. (1993). Intended rather than actual movement velocity determines velocity- specific training response. Journal of applied Physiology, 74, 1 359-368
Ignjatovic, A.,Markovic, Z.M. and Radovanovic, D.S.(2012). Effects of 12 week medicine ball training on muscle strength and power in young female handball players. Journal of Strength and Conditioning Research 26, 8, 2166-2173.

Sean Cutter
[email protected]

02/16/2019

This is what I do! If anyone needs help with there game or strength and conditioning in general.... Hillary

Once we identify the strength qualities golfer needs to excel, we can build a training program and progression to get them there.

06/13/2018

The most efficient swing is not the same for every golfer, because efficiency is unique to their body. To achieve an efficient swing, a golfer must first be screened. This screen involves assesment of swing mechanics and biomechanics, physical firtness, movement quality, current health and a client history.

06/13/2018

As a TItleist Performance Instructor I seek to educate golf indusry professionals and the playing public on the importance of the body and how it relates to the golf swing.