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The truth about health and fitness is we either want it or we don�t. Let�s face it, many of us come up with reasons not to exercise or eat healthy. We even sound pretty convincing. Unfortunately, all the reasons in the world eventually catch up to us in the form of illness or injury.

What we fail to realize is how much our lifestyle impacts our health.The food we eat, how we move and rest our body is truly our medicine. Many of us continue to walk around in an unhealthy body and come to accept this existence. We are missing out on how good we're supposed to feel and look. Our body reflects our lifestyle. True story.

I want to believe all of us have a strong desire to be healthy people. Working in the health and fitness industry, I certainly hear this loud and clear. We talk about wanting to feel and look better, but what continues to be lacking is the action required to make this happen. More often than not, healthy living isn't a priority.

Living a life of excuses will not change our health or appearance. It only guarantees us not to feel our best most often accompanied by unhappiness. Change takes changing our daily habits. The body we have is controlled by what we do. I'm sure we can all agree on that statement. Let me clarify my reference is to the general population who have the ability to get healthy. Some medical conditions and illness are out of our control, but I have seen those who struggle to live the healthiest lives. Another true story.

Our first step to change our body for the better is owning our current lifestyle. This includes admitting we are making excuses not to eat healthy, exercise, sleep more, reduce stress and the list goes on. It's important to understand why health is not a priority.

Admitting our part in creating an unhealthy body can piss us off and it should. It's in that frustrated moment we can really be honest about our life and body. That proverbial slap in the face is often the beginning of getting serious about a healthy lifestyle becoming our medicine. Think about these things:


Being healthy and having a fit body is achievable for all of us and should be our lifetime goal. Dependence on prescribed drugs for self-imposed health conditions continues to increase and becoming an epidemic problem. Let me clarify certain medications are required for a small percentage of the populous but not for the general population who can get healthy. Many cholesterol lowering and blood pressure medications can be discontinued when weight is lost and body composition improved.

The problem is accommodating an unhealthy lifestyle justifying it with reasons that really can't be validated. A healthy lifestyle is not an occasional event and requires full-time effort. Life is the event we need to be fit for and we only get one chance to do it right.

The bottom line is results can and will happen, but the choice is up to you.

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The recent Beyond Flexner postings and social mission articles have revived interest in Academic Medicine's Season of Accountability and Social Responsibility by William T. Butler, M.D. Dr. Butler gave this address to AAMC in 1990 and expected a response - one that never came.

The following are predominantly Dr. Butler's words with an update regarding the lack of progress regarding his calls to action.


Public Concerns About the Overall Health Care System

Dr. Butler declared that academic medicine had entered a new and stormy "season" of accountability and social responsibility, due to public concerns about the overall health care system. His recommendations are followed by comments regarding academic medicine addressing these concerns or not.
  • Public concerns have continued. There has been no progress in this area. The political arena has been a distraction, but the concerns continue. The same types of headlines listed not only are seen in the media headlines, but also across social media and numerous Business, Health Info Tech, and other journals and magazines.Medicine has lost respect and physicians have lost substantial ability to shape health care design. 
  • Academic designs have made matters worse for those who deliver basic health access. The partnership between managed care and accountability researchers resulted in micromanagement. This movement has added countless billions in additional health care costs based on assumptions and lack of evidence basis for health outcomes improvement. 
  • Worst of all is that the design changes have made it more difficult for the team members that deliver the care. Some physicians cry out, often those older who experienced much better environments, but not associations or academic designers.
Butler then reviews earlier seasons of academic medicine and the responses. He recommends how the AAMC can achieve several near-term solutions to pressing demands of the current season, such as the needs to manage academic medical centers more efficiently and to restore public confidence in the integrity of biomedical research.
  • Efficiency and confidence are lagging still. Academic centers push for more lines of revenue and fight to keep the highest reimbursement in each line - designs that they largely shaped and maintain. 
  • 1100 zip codes in 1% of the land area have top concentrations of physicians at 45% of physicians in places with 10% of the population. Over half of health spending is transferred to these settings making it difficult for half of the nation to receive even the basic care.
  • The graduate medical education design results in only 6.5% of residency positions found in 2621 lowest physician concentration counties with 40% of the US population. 
  • The expansion of GME is a primary example of the problems of academic medicine - lack of efficiency, training failure, and continued promotion of funding that widens disparities in dollars, workforce, and access. 
  • Residents in their fellowship years are paid only $60,000 and have small levels of benefits but often generate as much as subspecialty physicians paid $400,000 or more with some of the most lucrative benefit packages. More residents at these fellowship
Next, Butler focuses on proposals for academic medicine to provide leadership, through the AAMC, in two major areas: preparing more generalist physicians, and assuring greater access to health care for those who live in underserved urban and rural areas. Butler flat out states that generalists are the cornerstone of the medical profession.
  • Generalists have substantially failed due to academic medicine and academic influences that prevent true health care reform - more support for cognitive, basic, office services. 
  • Generalists and general specialties are shrinking as a function of US academic medicine, primarily because generalists, general specialties, and health access are prevented by the designs that academic medicine continues to shape.
Butler describes models of existing, successful programs.
  • The WAMI model looked good because it existed when the financial design for primary care was better 1965 to 1980. Since that time the model and other training models are limited by the financial design and the inherent suppression of generalists - particularly family medicine. 
  • The models that Butler promoted in the article were limited to only a small influence regarding solutions for underserved rural or urban practices. 
  • The financial model prevents any MD DO NP or PA training solution. 
  • The Deans Lies and the GME lies continue across MD DO and NP. No promises of improvements in primary care, health access, and care where needed should be made until academic medicine promotes true payment reform - more fuel for the generalists and general specialties.
The author concludes by proposing to create a "National System of Regional Medical Care." He urges the AAMC to continue its leadership by designating a task force to examine how such a regional system could be established within this decade.
  • States used to do statewide and regional planning, but this is largely left up to the largest systems and practices that control the health care dollars. 
  • The regional plan failed to progress.
  • Regional primary care officers in positions above hospitals could actually help to hold hospitals and hospitalists accountable for not coordinating care with primary care offices.
Most of the school and program successes we still revere are really about the one period of time with substantially improved finances - a time when the US steadily sent more dollars to lowest physician concentration counties. This was due to early Medicare and Medicaid 1965 to 1980. An improvement in the financial design shaped improvements in workforce and in access. The rush for schools, programs, special incentives, and pipelines to claim credit obscures the obvious reason for improvement.

Dollars injected into the care of those poor and elderly were specific to lowest physician concentration counties then as now, if we chose to do so. The original designs are not the same and the dollars are unlikely to go where needed as determined by designs from the 1980s to the present.

There are those who can point to "their program" or curricula as successful, but a rearrangement of the deck chairs type of success is failing 200 million people as will more easily be seen in 2040. As is often said it is amazing what can be accomplished if no one cares about who gets the credit but it is also true that those who claim credit falsely distract from the investments of time, talent, and treasure that do make the difference.

We are already a decade too late in workforce improvements specific to these counties to be in place by the 2040s. True reforms specific to most Americans by 2050 seem even more distant.

Care for most Americans left behind requires an entirely different financial design. This is the only way that the traditional health professional education design will to work for MD DO NP and PA. 

Anyone who promotes anything other than major financial reform as a solution is giving false hope. Health care interventions that do not improve patient outcomes and can worsen them are condemned, for good reason. The same should be true for those who promote any solution for health access that does not substantially improve the financial design.
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It is often said, �it�s so hard to say no.�  Then why are so many organizations inclined to say no at every turn?

Whether it�s �that�s not my department� or �there is no way we can do that for you,� time and time again, people immediately shut down a customer with a negative response, even when, and without much effort, they could easily accommodate the request. However, it is not the individual team member�s fault that they are being short sighted and leading with �no.� They are simply modeling their organizational culture of prioritizing rules and regulations over providing excellent customer service�saying no over saying yes.

It is important to clarify that when we talk about getting to �yes,� we are not talking about total agreement. It means hearing and understanding the request and agreeing to explore all possible solutions and work towards a reasonable outcome.

And like any organizational practice, it all starts at the top. As a leader, you must work to cultivate and nurture a culture of yes and empower your team to do the same. Here are a few tips on how to make that happen:

  • You say yes.If your team members observe you leading with yes when dealing with customers, vendors, or other team members, they will follow suit.
  • Tell stories of yes. When speaking to team members, stakeholders or other folks involved in the organization, tell stories of how saying yes was effective and resulted in positive feedback.
  • Celebrate and reward yes. Find ways to celebrate and reward those team members who were able to satisfy customer requests, who went above and beyond to say yes to customers, or who went that extra mile.


Finally, being able to say yes to that initial customer is not its only reward. Of course, saying yes and satisfying requests feels great for you and leads to happy customers, but there are other positives to saying yes as well. It can at times force you to find new solutions, discover new opportunities or unlock new modes of creativity. You also learn to take risks which can be incredibly productive.


While you might have to work a little bit harder to get to yes, in the end there is nothing like it. There are so many times we are met with no, that we need all the yeses we can get.
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Periodically there are calls for Academic Medicine to be accountable for health care in areas such as health care workforce. This accountability includes the larger dimension of people with substantial limitations in their health care such as rural populations or underserved urban populations. The access situations are worsening across primary care, mental health, and general specialties - those who provide 90% of care for half of the population most in need of care. The lack of any significant improvement for decades indicates barriers not easily addressed. In fact it may well be that the top priorities for academic and largest systems are such that true reforms are prevented - reforms that would address the primary care, mental health, and basic services payments that are essential for distributions of services and broadening of health access.

A social mission or accountability would require academic and other health care leaders to stand up for higher payments for basic services, decreases in costs, and increases in support for providers caring for increasingly complex patients. Instead there are no such cries and there are new designs that make the financial design worse - and make it more difficult for the team members to deliver the care to the half of the population most left behind. 

Health care is about people and health access practices are over half dedicated to personnel. The support of the personnel who deliver care is most important. Designers and their designs have had adverse impacts. 

Making a difference is about tens of billions a year redirected where dollars can matter most. Without financial design reforms, training designs are incapable of generating the graduates that can be supported where they are most needed. Academic leaders can continue to avoid responsibility or even blame for worse designs while they can continue to cry out for more support to train more graduates - even if those graduates cannot actually go where needed or serve most Americans most behind by design.

Most Americans are getting the minimum with less to come. 

More special social mission events and articles have not ended with calls for accountability or demands for true reform in payment - so they have failed.

More primary care associations have been created and funded with more special projects and greater support of innovation, regulation, and certification - making matters worse.

Not even family medicine with 70% of graduates in office based primary care has grasped the design flaws that make matters worse - sending academic entities farther away from social mission and accountability for the basic access of greater proportions of Americans.

More special schools, programs, pipelines, and promotions will not result in necessary health access improvements arising from MD DO NP or PA graduates. In fact the numerous announcements each month represent a distraction from real primary care solutions.

Academic Centers Lack the Perspective of the Need for Major Change

Perhaps this "social mission" or "social responsibility" appears to be quite difficult for academic entities and those that they influence. Curricular emphasis is easy and temporary. True health reform is hard work. Reforms have usually arisen outside of academic centers as seen in Medicare and Medicaid - although the case can be made that the academic, foundation, government, association, and corporate designers managed to redirect Medicare and Medicaid after only 15 years of operation. Managed care took less than 5 years. ACA was dead on arrival for true reform such as balancing cognitive vs procedural. 



Access to care is a horizontal, decentralized broadening of mission quite different from the vertical, highly specialized care organizations specific to academic institutions. Previous essays have discussed the process of academization or distancing, making it difficult to consider situations and conditions. 

It Can Take Decades to Realize the Limitations of Academic Efforts

As a medical student I had great respect for academic medicine and medical centers. My time as a rural physician trained me in dimensions untouched by academic training - community, health access, care where needed, social dimensions. Even as I learned more, I still clung to academic medicine as a solution and hoped to bridge the academic and rural communities in my quest for solutions for health access. It is quite clear that this cannot happen now or for decades to come. 

The financial design prevents generalists, general specialties, rural practice, primary care, mental health, small practice and care where needed. The academic designers continue to sit on panels and influence government in ways that prevent true reform. True Reform    

The thirty years teaching, researching, and delivering health access as an academic physician were great years and involved great people and great meetings - but the research and the academic interventions even coordinated across preparation, selection, and training have resulted in no progress in basic health access. Nebraska still has the same levels of inadequate workforce across the same 70 counties that still have physicians despite substantial efforts at all levels and a genius family medicine residency program design (shaped by Jim Stageman and Mike Sitorius working with state and institution players). The Nebraska county map over the fifteen years of observation had different names and initials with more family physicians, but fewer internists and little change in delivery capacity. 

My editorial work as North American editor of Rural and Remote Health confirmed little progress. The research in the US as in other nations indicates the successes of various programs or models. But despite the successes, the lowest physician concentration counties remained lowest with inadequate workforce - and many fell to even lower concentrations as funding declined, hospitals closed, or economics changed. 


A medical school or training program can be stellar in "social mission" 
with great documentation of superior results 
but half of the people in the state remain to have improvements in access.

More commonly the studies are as flawed as those that promote international graduates as solutions - studies that fail to consider 30 - 40% who leave the US and that fail to consider departures from primary care and from areas of need in the years after graduation. 

With More Study the Truth is Obvious

It finally registered that most Americans are losing in health care design as in the designs for education, economics, banking, housing, and other areas. Why expect different when economics, education, health, and their designs are so closely related to one another? If you truly understand the social, personal, local determinants that shape 60 - 70% of outcomes, then you can begin to see the numerous flawed perspectives and solutions.

Lowest physician concentration counties confirm these adverse changes and the difficulties of addressing care where needed without True Reform. Students and residents interested in family medicine desire Equity. Family physicians Paid Less for Doing More Where Needed are frustrated and they are moving away from primary care as have all other primary care sources for the last few decades. The recent implementations of pseudo-reforms in payment have made matters worse and the designs have moved all the way to Discrimination in Payment.

Pay for performance has been widely promoted by family medicine leaders for some time and the associations continue to support these designs, even as they discriminate against family physicians in particular and other providers choosing to care for the most complex populations that inherently have the worst outcomes.

Once again lowest physician concentration counties represent lowest levels of workforce and access and highest concentrations of most complex patients with the most chronic diseases and other situations, environments, and conditions that make care even more complex.

Academics should sound off when practices and policies are not evidence based - yet they have not done so. Family medicine associations should be looking for issues to support such as opposing discrimination in payment, especially when the evidence basis for innovative designs is lacking. 

Do Unto Others...

The academic message for science, evidence basis, and public good have been compromised over the decades. Now when I see the social mission preached from academic leaders, even those respected for social mission articles, it is hard to listen. Those speaking fail to see the lack of progress despite the rhetoric for decades. Great concepts presented are as limited as the results for the last 40 years.

Real gains and real changes take real dollars, tens of billions more for primary care where needed. Only about 40 billion goes for primary care in lowest concentration counties with half enough primary care. Yet this is tolerated and made worse as more billions are subtracted in each of the new categories - HITECH, ACA, MIPS, MACRA, and Primary Care Medical Home. Worsening collections and turnover costs are bad, but the financial design actually prevents lowest concentration counties from being able to support more team members to deliver the care. 


More are falling behind in more ways with much worse to come. Health care design continues to leave greater proportions of Americans behind. The 40% in lowest workforce concentration counties will be 50% by 2040 as hospitals close in these counties and as housing affordability collapses in higher concentration counties force more of the most medically and financially vulnerable to move to lowest concentration counties.

Why would we expect different when most Americans are falling behind 
in economics, education, and other key societal areas? 

The social mission in medicine begins and ends with basic health access. For many Americans, health care fails because access fails.

Next is a review of the Academic Medicine Scorecard compared to the call for accountability made in 1990 by Dr. Butler, Chairman of the AAMC at the time.
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The transformation of primary care requires payers and players. The payers have said no so the players are too few and are often overwhelmed where the players are most needed. Primary care needs fuel and a more efficient financial design, especially in the small and rural practices and those where care is most needed. The controversies continue to hold primary care hostage, especially primary care where needed where half of Americans will reside by 2040.

The primary care financial design begins with only $500,000 to $600,000 in revenue per primary care physician as the fuel to propel the activities of primary care physicians, clinicians, and teams for a year. Unfortunately the fuel supplied is lower where primary care is most needed and is higher where contracts gain annual escalation clauses for those largest, most organized, and in locations of least workforce need. 

Recent blogs have illustrated just how much fuel is stolen and how inefficient primary care delivery has become. True Reform    Equity    Paid Less for Doing More Where Needed

Associations, foundations, institutions, journals, and others cry out for solutions to workforce deficits, maldistribution, and costly inefficiencies.
  • But often their solutions such as expansions of graduates add to runaway health care costs and overutilization as primary care is fixed in place and expansions add more workforce and more costs for non-primary care areas.
  • The financial design does not allow distributions of dollars to the places where generalists and general specialties provide 90% of services. Only a true reform in cognitive vs procedural would redistribute dollars. This true reform has the added effect of supporting primary care, mental health, and basic services to go with better dollar distribution.
  • Changes in the financial designs are opposed by the payers and the non-primary care players that do well by the current design.
  • Only 6% of health spending for 55% of services in the area of primary care
So Let Us Begin the Dialing Down the Dollars Countdown - the Destruction of Health Access

About $500,000 to $600,000 in revenue is the main fuel source. About 50 - 60% of the primary care budget is personnel costs. Increases in the non-personnel areas act to decrease personnel. Increases in personnel to do non-clinical care reduces the clinical personnel area. Overall declines in revenue, increasing costs of delivery, and impacts upon productivity all hurt primary care viability and adversely impact primary care delivery capacity.

Family medicine member surveys indicate worsening of revenue with less revenue from hospital/procedural and non-office payments to go with fewer patients seen a week in the office. 

Declining Revenue and Less Payment and Lower Collections

Small practices, rural practices, practices in lowest physician concentration counties receive 10 - 20% less for the same office codes. This puts them down $50,000 to $100,000 in revenue compared to largest and most organized such as those propped up by hospital outpatient payment and those with 5% annual escalation clauses via negotiated insurance contracts (if these include primary care). 
As the percentage of family medicine in a county goes up, the concentration of physicians goes down and the payment goes down for Medicare (2011) for 99214 code from $74 down to $64 as seen in the last blog graphic. Where family physicians are over 30% of the local workforce, Medicare concentrations are highest (1.3 multiplier). Payments for private insurance also tend to be worst in these settings. 

The AAFP member surveys indicate that FM is rapidly increasing in Medicare and Medicaid proportions - not surprising because the people of lowest physician concentration counties have been fading in age and in finances. This impacts 36% of FM docs in these counties with 40% of the US pop.

Where most Americans most need care, primary care revenue adjusted for payments results in only about $500,000 per primary care physician. Equity in payment would boost this to $600,000.

$500,000 and Counting Down

Collections failure where care is most needed is a $30,000 to $50,000 greater loss per primary care doctor ($15,0000 to $25,0000 per NP or PA) as less is collected. 

This leaves...

$450,000 and Counting Down

Maintenance of Certification is $1000 to 2000 a year but has been increasing rapidly and without justification. The losses triple when considering lost revenue.

$432,500 and Counting Down

The listing of costly expenses lacking in evidence basis is long, prestigious, and heavily promoted. Digitalization and regulation has long been adding $15,000 to $40,000 per doc per year. Some years have been more costly than others:

  • $400,000 and Counting Down - MGMA indicated $32,500 for HITECH over a 1 to 2 year period
  • $370,000 and Counting Down - Additional digitalization, HIT, security costs, updates, maintenance
  • $290,000 and Counting Down - MACRA added $40,000 for a bigger increase than usual - Health Affairs
Obviously these costs are more than can be sustained, so practices have had to sell out, close, or merge. Outside supplementation is required. Smaller practices with physicians near retirement offer few options. The populations involved are not attractive to large systems or others who might take over.

The countdown will continue to illustrate the serious issues with the design.

Turnover costs are small for the large and over $100,000 a year per doc for most needed. NP and PA turn over twice as fast compared to PC docs but this may not apply in high turnover settings. Lesser payment for NP and PA services has long contributed to departures from primary care and care where needed. 

Only 22% of physicians are in lowest concentration counties with 40% of the US along with 23% of mental health providers and 26% of active NP and PA.

The $300,000 cost of turnover for each primary care doctor with losses about each 3 years includes recruitment, retention, marketing, locums, orientation, low volume early on, adjustment costs for new physicians, benefits lost or insurance payouts.

For the purposes of countdown, half of this turnover cost of $100,000 per year results in $50,000 a year loss to the practice. This leaves

$240,000 and Counting Down

Note that communities are no longer able to prop up small practices. Hospitals have often closed or are closing - resulting in less ability to prop up primary care. Hospital losses decrease local physician concentrations - leaving mostly family practice.

$160,000 and Counting Down

PCMH is $40,000 per PC physician for the largest and 2 - 2.5 times this for smaller practices which tend to be critical for access where needed. The cost for a small practice in a needed location would be $80,000.

The countdown has obviously resulted in inability to support primary care - a reason for too few and overwhelmed.

Costs Are Increasing in the Usual Practice Budget Areas 

Costs are obviously increasing faster than inflation and in multiple dimensions. For decades supplies and equipment have increased faster for medical practices. Supplies are higher cost for the small in some part due to discounts given for those largest, most organized. Insurance goes the same way.

Payment Equity - the True Payment Reform

ACA did not take on the most important reforms such as balancing payments between basic services and those considered procedural, technical, or subspecialized. 

The academic/association/foundation/institution/corporation designers have not pushed this reform - critical for basic access to care and the ability of any training intervention to work for access improvements.

Why Promote Inequity When Equity in Payment Is Required?
Why Promote Higher Cost of Care for No Gain in Outcomes - Lower Value By Design?

Associations most connected with primary care and care where needed such as American Academy of Family Physicians (AAFP) have promoted regulation, innovation, and certification rather than opposing these measures that destabilize primary care and primary care where needed - where family physicians (and NP and PA in family practice positions) are most likely to be found. Even when family medicine residency graduates have fallen from 90% office based to less than 65% office based with worse to come, there is not a protest. Internal medicine has collapsed for primary care with hospitalist careers mopping up those who do not go on to do one or more fellowships. Even with NP and PA falling to lower proportions in family practice positions (their dominant primary care contribution), there is little protest. Even when expansions fail to result in actual primary care increases as measured over the careers of the greater numbers of graduates, there is no protest.

Accountable Care Design for Most Americans...

... requires accountability for the above for any hope of improvement for most Americans behind by design.

As the financial model fails, so does the ability of training to address deficits of workforce. This worsens turnover costs, lowers distribution, and increases the costs of incentives.

Bailouts for the Few But Not Most

Banks, large corporation, and Wall Street firms have had bailouts but there is little help for agriculture failures, manufacturing failures, and cutbacks that have contributed to economic stagnation or decline. 


There has been no bailout for 30 - 40% of Americans - no extension of unemployment. Most Americans do not rate investments. Few Americans receive the most investments. SNAP, disability, Social Security, and similar cuts represent cuts in what supports most Americans, leaving more benefit for fewer by design


Fuel is failing where fuel is most needed
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Fitness is about progress and not perfection. Many of us struggle with a perfectionist personality to the point of interfering with our quality of life and derailing fitness attempts. When our focus becomes more realistic, not based on comparisons or the way we think fitness should be is when awesome stuff happens.

First, allowing ourselves to be a beginner is important. No one starts at the top and sometimes we even need to start over due to an injury or illness setback. I speak from experience when it comes to being knocked down from an injury and although the setback was difficult, I applied a progressive program to recover. There is nothing pretty or perfect in hard work and if you look good at the end of your workout, it certainly wasn't done correctly.

We can put so much pressure on ourselves with exercise programs doing too much too soon. Somehow we take on this belief that we should be at the same level as a seasoned athlete. This only leads to discouragement and frustration. It takes months and years to develop our fitness levels. If your goal is to run a marathon, it takes baby steps of progression and adaptation to this type of program. The same applies to muscle development. We certainly are not going to see a bicep cap after one session of resistance curls.

When we approach our fitness programs with a progressive attitude, it's more realistic and enjoyable. Progressive simply means:

  • starting where you are
  • accepting where you are
  • not comparing yourself to others
  • doing what you can
  • mastering what you are able to do
  • then moving forward to the next level





Progression is what gets us to the next level of fitness without injury and with a healthy body and mind. Let's say you struggle to perform a pull-up and hang there stuck on the bar. First, the pull-up is one of the hardest body weight exercises to perform and we have all been in this position as a newbie.

Believing your first attempt should be a successful body lift with head over that bar is unrealistic. It takes a progressive training program of slow back strength development to accomplish this challenging exercise. Those who can perform one or more pull-ups have been doing this exercise for years and have built enough back strength to perform the exercise. This is called realistic fitness progress.

Progress includes modification to exercise to build strength. Let's take another look at the pull-up and apply realistic methods of progression. In order to build back strength over time to achieve the goal of performing a pull-up, implementing modifications is necessary and may include:

  • negative pull-ups (starting at the top and lowering yourself slowly)
  • using a spotter 
  • bench spot
  • Gravitron machine (removes a percentage of your bodyweight for easier lift)
  • TRX straps or resistance bands hooked around feet 

Consistency with modified exercise and building strength will enable you to progress and eventually perform the exercise without assistance.

Progression can also be applied to incorporating healthy foods into our nutrition.  Begin slowly by eliminating one thing like soda, and replacing it with drinking water and herbal tea. This process continued over time will enable you to adopt healthy eating as you eliminate unhealthy food choices. The goal should be to eat healthy 80 to 90% of the time without feeling deprived. Implementing eating well using progressive methods is shown to be less stressful, enjoyable and lifetime sustainable.

Life is already hard enough without making a healthy lifestyle feel like a burden with unrealistic expectations. Applying progressive methods to our workouts and daily food intake creates a positive outlook mentally and physically. It enables us to feel accomplished with our programs and feel good with each step taken toward our goals

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