Athlete / NYJSM Interview / Tommy John

Interview with Tommy John

October 12, 2009

Matthew Vasey, MD

Tommy John is not a doctor. He is trained in the ARPwave System using the protocols, programs and ARP providing a one-of-a-kind tool to dramatically change the present way of dealing with soft tissue injury and post surgical rehabilitation. Federal law restricts the sale of the ARP by or on the order of a physician, dentist, or practitioner licensed under the state law to use or order the use of the ARP. A prescription for the ARP can be obtained from our community of medical practitioners.

DISCLAIMER: This interview is devoted to health and medical education with regard to an injury and rehabilitation course as experienced by the healed or healing athlete. It is intended to support, not replace, the relationship that exists between a patient/site visitor and his/her existing physician. Techniques and views presented solely reflect the practice of Tommy John and his affiliates. Please consult your medical doctor prior to beginning any excercise routine.

Dr. Vasey: Could you tell me a little about yourself and your current work?
Tommy John: I graduated from Furman University with a Bachelor and Master of Arts in Health and Exercise Science. After graduation, I played 3 seasons of professional baseball as a pitcher with such teams as the Tyler Roughnecks of the All-American Assoc. in Tyler TX, the Schaumburg Flyers of the Northern League and spent spring training of 2003 with the LA Dodgers. I am currently working as a Sports Performance Specialist and Personal Trainer at Synergy Fitness and Sports in Lake Forest, Illinois. I am certified by the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist (CSCS). I also own and operate Tommy John Baseball Performance Co. within Synergy where I specialize in the skill development of youth baseball players as well as the conditioning and rehabilitation side of the sport. Along with those positions I am also certified as an ARP (Accelerated Recovery Performance) protocol rehabilitation specialist.

Dr. Vasey: Who do you or have you worked with?
Tommy John: We work or have worked with clients of all ages ranging from 7-73 years young. From the individual just looking to get into better shape or who participate in sport activities varying from equestrian to martial artists. Some notable professional athletes who have been through our programs or in for treatment are: NFL Players Patrick Mannelly, Charles Tillman, Brad Maynard, Israel Idonije, Tommie Harris, Kevin Walters, Jason McKie, John Tait, Desmond Clark, Mike Brown, Todd Johnson, Adawale Ogunleye as well as many others from various professional sports.

Dr. Vasey: What is electrical stimulation?
Tommy John: Electrical stimulation for pain control was used in ancient Greece, 63 A.D. It was reported that pain was relieved by standing on an electrical fish at the seashore. In the 16th through the 18th century various electrostatic devices were used for headache and other pains. In the nineteenth century a device called the electreat, along with numerous other devices were used for pain control and cancer cures. Only the electreat survived into the twentieth century, but was not portable, and had limited control of the stimulus. Forms of electrical stimulation are used in almost every physical therapy office today but with limited function on actually speeding up the recovery process from an injury.

Dr. Vasey: How does the ARP differ from other forms of electrical stimulation?
Tommy John: Well first we have to give our "props" to Gary Thomas, inventor of the ARP technology, Denis Thompson, developer of the ARP protocols and Jay Schroeder, developer of ARP strength-rehab protocols. What separates the ARP from other stim is a unique patented background waveform not found in any conventional therapeutic neuromuscular electrical stimulator (interferential, microcurrent, galvanic, Russian stim, and iontophoresis). The ARP uses direct current (DC) compounded with a high frequency double exponential, patented background waveform. This background wave is harmonious with the body and significantly reduces skin and fatty tissue impedance allowing much deeper penetration of the direct current without the side effects of skin burning. The ARP is FDA authorized for the following uses:
1. Muscle Reeducation: Eliminating compensation patterns
2. Relaxation of muscle spasms: Reducing pain in the affected muscles
3. Increased local blood circulation: Shown to speed up healing
4. Prevention and retardation of disuse atrophy: Quickly builds muscle strength
5. Maintaining and increasing range of motion: Designed to increase your muscles ability to absorb force and prevent muscle related injury.

Dr. Vasey: How do you incorporate electrical stimulation [ARP] into your practice?
Tommy John: Keep in mind, the ARP trainer and protocols are the only electrical stimulation system we use. When you look at the principals of standard treatment of injury worldwide, it is based on the following series of progressions:
1. Decrease swelling and inflammation
2. Improve joint and limb mobility
3. Strength training
4. Eliminate nonproductive compensation patterns

What we do with the ARP is the same as the above with a couple minor variations. The first aspect of the treatment is to eliminate imprinting of nonproductive compensation patterns. Then simultaneously the treatment aids the body in decreasing swelling and inflammation by increasing local blood circulation, improving joint/limb mobility, and getting the patient stronger. Again, this is accomplished ALL AT THE SAME TIME in a 14 minute treatment.
So let's say a person comes in complaining of knee pain. The first thing we need to do is make sure the nervous system is firing the muscle(s) properly. This is done through aspects of muscle testing via applied kinesiology. Once the problems are identified, corrected and the compensation is gone we can proceed with the ARP to find the source of the pain. The symptoms are the pain in the knee area but the source will usually be found elsewhere. You see, the issue is where the pain originated and not where it ended up. All ARP treatments work on the principle that joint problems, tears, sprains, fractures, or repetitive task injuries are caused by muscles not properly absorbing force. Again, this energy propagates to tissue not intended to accept the force. We find the muscles that are incapable of doing their job and treat them to eliminate the cause. Most of the time, the symptom of pain or weakness will be resolved. We do not treat the specific bone fracture, joint problem, or tear, but treat the muscles so they can do their job supporting these areas.

Another way to think about it is every injury has a bio-electrical disturbance. This creates a wall of tissue called scar tissue. The ARP will find those electrical disturbances and neutralize them allowing a person's musculature to do its job thus preventing the force from going into the knee causing inflammation and pain.

What's unique with the ARP protocols is the patient will always perform a movement while the ARP is on and the power level is increased. Once all the "inflammation" is gone, we then proceed to ARP rehabilitation strength sessions. Utilizing pre-determined strength protocols, the person develops the necessary strength to absorb force into the appropriate areas that once caused the breakdown in the first place thus preventing the problem from occurring again.

One additional side note, the ARP has even been used to successfully treat horses. We have treated horses at Tempel Farms located in Wadsworth, IL.

Dr. Vasey: Is treating injury the only facet of the ARP machine?
Tommy John: There is also a recovery side. Because the wave pattern allows a "relaxing" (eccentric contraction) of the muscle, we can do a full body loosening targeting all major muscles in the body to be able to absorb more force in as little as 3 minutes which lasts 4-6 hours. Many of our athletes or clients who license an ARP will perform a loosening upon waking as well as pre-event. Some pitchers will do it between innings to maintain their muscles ability to absorb force. Some of our business travelers will take it on the road with them and will not only work out with it, but will sleep with it on their low backs to avoid muscle tightness from those hotel beds.

The ARP can be used for the prevention and retardation of disuse atrophy; to quickly build muscle strength. Now even though it's one of the aspects of assisting in accelerating recovery, here's a personal account of how I used the ARP in my strength training. I had a training plan where I was to do 30 minutes of full body weight dips from a dip bar as part of my workout. Basically do as many dips as possible in 30 minutes time. The progression went as follows:
- Week one = 267 reps
- Week two = 285 reps
- Week three = 315 reps
- By the 7th week I had hit a plateau to 357 reps

My nutrition was adequate for recovery and my sleep was roughly the same over the 8 weeks. I added the ARP to the appropriate muscles and on that 8th week went from peaking at 357 reps to increasing to 413 reps. The 9th week with the ARP I performed 433 reps. The 10th week without the ARP I performed 430 reps. Imagine if all athletes/clients did this to all body parts every time they trained!
One argument we've been approached with on the ARP is that it doesn't address the cardio element. But then we ask the patients doing the ARP Strength protocols after the scheduled treatments to take their heart rate after the session. They are always in the 150-180 bpm range and are sweating as well. Your cardiovascular system doesn't know whether you are running a mile or holding a wall squat for 5 minutes. Blood has to be delivered in both instances.

Dr. Vasey: You use or have used various methods of training. What training system stands out in your eyes and how does it differ from other forms of training?
Tommy John: In our 14,000 square foot facility, we provide a variety of training methods dedicated to getting the athlete brutally strong, explosively fast and mentally tough. But one system we have been very fortunate in the past to license is the UltraFit Training System which was developed by world-renowned strength coach Jay Schroeder. An extremely demanding training system, it's about training PIPES (Physiologically, Intellectually, Psychologically, Emotionally and Spiritually) AT ALL TIMES. This system is geared toward long-term development. Coach Schroeder has enabled us as trainers/coaches to think as it applies to every individual who walks in the door.
Generally speaking, it utilizes the concept of teaching the body to absorb force. Upon learning to absorb force in the proper position, the body is taught to create force and create it very rapidly over and over. The term "isometrics" is known in the industry but it's just a name given to an aspect of training (proper position at the greatest joint angle) within the UltraFit Training System.

We then progress to movements of high load, high velocity, and high volume contractions. We teach an athlete to be a human being first. Meaning, muscles are designed to do specific actions. A quadriceps does not know if it's playing football or baseball or squash, only that it needs to perform a certain function for that person. What we do is train the quadriceps, of any client, to be able to absorb as much force as is possible and then to be able to create as much force with that quad. Eventually, as much force as fast as possible many times over. This is the basis for the training. Understand it is very easy to get big. It is very easy to get strong. Not really that difficult. But to be able to use that big and strong to allow you to perform any skill or task whether it be shed a defender to holding your child with ease and with little incidence of injury...that is the purpose of training. We feel it's a disservice to train an individual or athlete any other way.
UltraFit differs in that it also doesn't utilize a lot of the general cardio elements that most other training methods use. When large amounts of sub maximal cardio programs are elicited, the athlete will lose muscle mass as a source of fuel. They lose strength that they worked so hard to gain in the first place. Not to mention compensation patterns and imbalances are created when a lot of this work is done. We gain our cardio development thru our methodics and can max out a person's heart rate by having them pull themselves continuously into their greatest joint angle for 5 minutes straight. It is rare that when an athlete goes for a jog or bikes for miles that they are really engaging the hamstrings and glutes to pull the feet thru the road or thru the pedal. If you do this enough a quad to hamstring imbalance is created. This is one of the major causes for injury in sports.
We are born with a hamstring to quad strength ratio of 2:1. As we grow older we develop bad habits, slouching, leaning, crossing our legs, folding our arms, etc. Over time we develop imbalances and postural habits that prevent our muscles from doing jobs they were designed to do. We create structural problems in the spine that unless we address thru corrective exercises, we'll have all sorts of ensuing problems arise later on. UltraFit "isometrics" are corrective in nature. And over time if done for the length of time desired by the system and with the amount of effort that a person should give, you can correct these problems.
There is also no stretching in this system training system. I should say there is no form of static stretching in the system of training. All isometrics are again, at the greatest joint angle. We strengthen from that point. A muscle can absorb greater amounts of force when it is trained at its longest length. We use that theory in all the positions we train. This allows for maximal activation of not only the nervous system but of all systems in check.

Dr. Vasey: You mentioned ARP Rehab-Strength earlier. Can you elaborate?
Tommy John: Once the ARP has done its job of ridding all inflammation in the body and neutralizing all the electrical disturbances in the system, the specific rehab-strength protocols are applied. If you remember earlier I mentioned the four phases of traditional therapy. Now the ten 14 minute sessions that are suggested for ARP treatment will include strength within the treatment itself. We suggest four treatments to rid inflammation and six to get strong. The rehab-strength sessions follow the 10 treatments and can be done via a 10-day reset plan or a 33-day plan. This is usually when many of our patients/clients rent or license their own ARP. If surgery is necessary, we have pre and post surgery protocols as well.
What you're probably referring to is ARP treatment sessions 5 through 10 once the "hot spot" is gone. With the ARP applied to the area being treated and turned to full tolerable power, the client will then perform an isometric exercise until complete failure of that muscle, or group of muscles, until a designated time is met.
Here's a pitching injury testimony from my own career. When I was 19 years old pitching summer ball in a collegiate wooden bat league in Virginia, I went to see the Baltimore Orioles team doctor Mike Jacobs. He did an MRI with dye injected into the shoulder and the MRI came back negative. It was just minor inflammation. The next move was to shoot my shoulder up with cortisone as this is how the problem was usually treated of course. Two days later my shoulder had gotten infected from the dye injection. I had a 102-degree fever and had to go to the emergency room for a flushing of my shoulder capsule. I was on IV antibiotics for four weeks after that. The atrophy was so severe I had quite a long journey in front of me to rebuild the strength in my shoulder. It wasn't until 3 years later, after another surgery to tighten the shoulder capsule that loosened from the infection that I pitched competitively again.
Looking back now, had ARP technology been an option, I'd have gotten rid of the inflammation that caused the shoulder pain in the first place that led to the infection and so on. I try so hard not to think about it but it is what it is and I believe everything happens for a reason. But I currently treat my whole body to rid any electrical disturbances before I work my busy season at my baseball school. In the winter I am throwing about 2000-3000 balls a day everyday for about 3 months straight and I have not had an ounce of pain. I sleep with the ARP on my shoulder after long days and perform ARP loosening and ARP strength protocols daily. Not sure how many coaches would be able to withstand the rigors of the throwing I encountered every winter for the past 7 years. Remember, the ARP can maintain and increase range of motion: Designed to increase your muscles ability to absorb force and prevent muscle related injury.
Now you may ask how I would have proceeded to use the ARP protocols had the technology been available to me. Well let's look at a typical sequence with a pitching injury. If a pitcher injures his shoulder, described as pain and soreness when throwing and no ability to throw the ball fast, an MRI will usually be done and what is often found is tendonitis or bursitis or a possible tear in the muscle, a ligament or tendon. If the tear doesn't require surgery, the pitcher will then be instructed to stop throwing and cease all activity for a few days. The pitcher will usually be instructed to ice and stretch the arm every day. And most of the time the pitcher will be on a strict dose of anti inflammatory medication.
Once the inflammation has been thought to have subsided, they start a throwing program which, if goes as planned, will take anywhere from 10 days to 2 weeks in order to get to mound time. Along with a throwing program the pitcher will perform countless shoulder exercises of 3 sets of 20 reps with 3-5 pound dumbbells or tubing that no matter how fast you move the force is always the same. Pain usually goes away for a while. They get to compete for a period of time and maybe all is well. But, unfortunately a majority of the time that same pitcher develops elbow pain in the same arm or a low back injury, or knee injury or a bone spur in his neck, etc. No one would even think to relate the previous injury to being the cause of the bundle of problems he now faces. With ARP, if we were to treat the ensuing neck, elbow, low back injury of that same pitcher, 9 out of 10 times we'd find the problem wherever the shoulder problem originated. We have to remember there is a kinetic chain and everything is connected thru our nervous system.
Now, take a pitcher with the same injury who rehabs using the ARPwave protocols. Once we know they are in neuromuscular balance, we find hot spots say, in the upper back and elbow. We treat those spots 1-3 times (depending on their ability to recover) on day one. Day two is the same. We continue to treat until the electrical disturbances are gone, usually after four treatments. So on day three the pitcher is on the mound throwing and we are testing the strength of the body to be able to throw pitches pain free. He starts by throwing 10 at 50% effort. If no pain above 2 (on a scale of 1 = no pain and 10 = extreme pain) then we proceed to 10 pitches at 75%. Again, if no pain above 2 we proceed to have them throw full speed fastballs till pain above 2. As soon as we hit that point of discomfort we stop and perform an ARP treatment. What we'll see a majority of the time is the pitcher will, in a matter of 4 days, work up to 180 full speed fastballs pain free. That pitcher will then perform an extreme slow exercise specific to the injury with resistance while the ARP is at its highest tolerated level for the athlete. This may then be repeated with another extreme slow exercise while the ARP is at its highest tolerable level. So in 10 minutes the pitcher just trained every muscle in the shoulder girdle, forearm, upper back, chest to maximum velocity and load. And in 6-10 days they're ready to throw in a game without the atrophy of resting or icing or the harm of anti-inflammatories to the nervous system.

Dr. Vasey: What do the people you work with have to say about electrical stimulation and your techniques?
Tommy John: As with the following testimonials, the best candidates for the ARP are those who have tried all other forms of therapy ranging from physical therapy, massage therapy and aromatherapy to acupuncture, trigger point, and chiropractic care with no lasting success. I've also included some press which shows the value of the system.

In January of 2007 I suffered a muscular back problem and could barely get out of bed let alone swing a golf club. My wife had been working with Denis and Jay for 2 years and had never had a back issue with her career so I decided to give it a try. I was amazed. After 10 sessions of therapy (over the course of 3 days) I was swinging a golf club at full speed, and a week later was off to the next PGA Tour stop. I have been using the ARP Therapy and Training protocols ever since. I have never been stronger.
Arron Oberholser, Professional Golfer on the PGA Tour

In October 2006 I completely tore my ACL and had a grade 2 tear of my MCL. I contacted the guys at ARPwave and was immediately put on a pre-op regimen to reduce inflammation. After completing an ACL reconstruction on November 20, 2006 the doctor said I will need to brace it for 3 weeks. I was walking in 3 days! The doctor said I would need 6 months recovery before I could return. I was running and skating within just ONE MONTH of post-op! The doctor nearly fell off his chair in amazement of my rate of recovery. Today, I continue to use the ARP in my training with incredible results. Truly incredible, I cannot thank you guys enough!
Stan Buckowich, Northern Arizona Ice Hockey

I was introduced to the ARP two years ago and have used it during that time mostly for rehabbing various sports related injuries. As a professional football player, I incur numerous injuries, large and small, over the course of a season. The ARP has made a big difference in my recovery from such injuries. For example, as an NFL longsnapper, my neck takes a beating each game during field goals and punts. Many times in a season my neck will 'lock up' making it very painful and limiting my mobility. The ARP has helped me find the source of the problem (or the 'hotspot') and allowed me to strengthen the weak areas that are causing the problems enabling me to recover more quickly. This year, I have used the ARP as an aid in strength training for the first time. I have gotten stronger than I have ever been (at 34 years old) and I credit the ARP as one of the avenues for getting me there. The ARP has significantly helped me in attaining my goals and, I hope, will help to lengthen my career as a professional football player.
Patrick Mannelly, Chicago Bears

The introduction of the ARP into my punting workouts has added years to my football career. I now use the ARP "loosening" before every punting session. My 45 minute pre-game stretching routine is a thing of the past. The simple, easy to use 15 minute ARP "loosening", has me more ready to go full speed immediately after, than any other routine I've tried in the past. I can only imagine the strides I will make when I add the ARP to all my training activities.
Brad Maynard, Chicago Bears

The ARP Wave has gotten me over a number of injuries. I had a terrible ankle sprain and was supposed to be out for at least 4 weeks. Using the ARPwave, 4 weeks turned into 1 week and I was able to play in the Monday Night Game. I also made the John Madden Horse Trailer that night. Thanks ARPwave.
Charles Tillman, Chicago Bears

Dr. Vasey: What would you like to see as the future for electrical stimulation and the ARP?
Tommy John: What I'd like to see for the future of the ARP is for every major sporting team, professional or amateur, using it for treatment of injuries, pregame warm up, post game recovery and building muscle strength for their sport. Or to see a baseball pitcher ARP loosening between innings instead of putting on a jacket. Have them inside every headache clinic in the world. I would like to see people who wake up stiff and sore able to do an ARP loosening right out of bed to be able to move thru the day with greater range of motion and without the use of drugs or medicines. I'd like to see every physical therapy clinic to at least provide the option for patients to have ARP treatments available to them. I'd like to see them in personal gyms at most homes. Insert ABS Strength video link here. I'd love to see people save money on orthotics, pain killers, anti-inflammatories, home gyms, personal trainers, massage chairs, chiropractic visits, surgery, physical therapy sessions, and headache medicines to name a few. Injuries are hard to avoid but if/when they occur, we can come back in a matter of a few days or a couple of weeks and not months. How great would that be for your team, your company, your school or your family?

Dr. Vasey: What would your critics have to say about widespread use of electrical stimulation and possible expanded indications?
Tommy John: In our case only using ARP as the form of "stim", even though ARPwave is FDA approved, most critics seem to form tunnel vision. Many see it as traditional stim. At the same time it's thought upon as a "glorified stim unit" and that further research, specifically on the ARP, needs to be done. This is understandable but when you see first-hand the results of the ARPwave System, well, you can become quite biased. On electrical stimulation itself, there's over 100 years of research. Here are a few
Other aspects that need to be followed within the treatments are to avoid ice, NSAIDs and stretching. We suggest to our clients to avoid ice after the first 45 minutes of injury. It is counterproductive to the treatments. When a client applies ice for the purpose of reducing swelling they slow down the healing process the ARP is trying to accelerate. We want as much blood flow to that area as possible to speed up healing. Ice causes a constriction to slow blood circulation thus slowing down the healing process.
We never have clients stretch unless dynamic in nature. Static stretching is counterproductive and is known to "loosen" joints and reduce power output. To stimulate the nervous system is one thing, but to do so to improve flexibility is not. Muscles do not stretch they contract, via eccentric (lengthening), isometric or concentric (shortening). For those individuals who have rented or licensed their own ARP, "stretching" takes 3 minutes for the whole body to loosen up in the form of an ARP loosening.
We suggest ARP clients avoid taking an anti-inflammatory as they tend to "mask" the source of the problems that we find with the ARP. If we know someone has taken an anti-inflammatory before their treatment, we send them home to return the next day void of the meds. Many times we can find absolutely nothing in regards to "hot spots" on a person one day on NSAIDs, then 24 hours later riddled with problems when off the meds.
The above points I just mentioned are hard for the medical/rehab community in this country to buy into, regardless of the thousands of testimonials we can supply to prove the system works. In addition, people want to heal comfortably and that's not how the body works. And if it is an injury that has been combed over for 10 years, the scar tissue that will have to be broken up is tremendous and the compensation pattern that needs to be mended is going to take a while to break and it is not going to be comfortable.

Dr. Vasey: Given our nation's obesity epidemic, what other health related principles would you like a reader to take away from this interview?
Tommy John: I believe our obesity rates are related mainly to the foods we consume, if you can call the items food. We have become a country who lives to eat not eats to live. We never have time for breakfast, or lunch unless it's during a meeting. Dinner is always late and fast. No one is eating real food anymore. Everything is instant and cooked in a microwave. Diet plans are ready made meals mailed to you. If there is a feverish need for some ingredient it seems it's thrown into every junk food there is. Antioxidants as an example are now in sodas? Are you kidding me? I can see it now Omega 3's in Reese's Pieces. We need to eat real food. What do I like to classify as real? Eggs, butter, all from organic sources and meats from grass fed backgrounds. We need to consume more organic vegetables. We need to take in more olive oil and coconut oils.
We'd rather take a pill or eat a bar or a shake. Ever since we've gone low fat or no fat our heart disease rates have been on the rise. We are trying to reform our healthcare system but overlooking the fact that most of the diseases and illnesses costing so much money are directly related to being overfat. We are obsessed with counting calories yet there are more starving fat people in this country. It shouldn't be a diet. Rather a lifestyle change. We need to eat more breakfast as a society. No one has time for it and it is the most important meal to boost a person's metabolism. And it cannot be cereal with skim milk. Again, organic eggs, grass fed bacon or sausage, vegetables, water, tea or coffee, no juices unless freshly made by themselves. No more milk from cows, unless it is raw. Goat milk is a close second, but must be organic and must have fat in it. Really the only carbs we should consume should come right after working out and after that should only come from fiber sources. An interesting article I read on how sumo wrestlers get themselves to look the way they do...
Step 1: Skip breakfast
Step 2: Eat dinner late
Step 3: Workout on an empty stomach to slow metabolism
Step 4: Drink alcohol
Step 5: Eat in groups so you eat more
Step 6: Sleep after every meal
Sound familiar?

I also feel that there are more training modalities out there that are comfortable and fun so people will buy into them but don't prove to illicit results. If you go to the fitness facilities today you see all the treadmills, bikes and elliptical machines taken up. They pound away for hours on end and with minimal or no results. Our cardio training needs to be in interval format and people need to strength train. We need to rev up our metabolism and running/riding at submax pace won't do that. We also need to get away from the idea that training for results is going to be easy. If it really were easy, we wouldn't be one of the fattest nations, because easy is our way. Come on "MAGIC PILL!" Training needs to be hard; the effort of an individual has to be above 90% of their maximum. We need to stress the system so adaptations can be made. Jack Lalanne just celebrated his 95th birthday. Jack LaLanne continues to work out every morning for two hours, spending 1.5 hours in the weight room and 30 minutes swimming or walking.
We have got to fortify our bodies to resist illness and infection. If we do get sick or injured the stronger person will overcome it. Injuries are the beginning of the end for most people. We get injured, we stop moving, we get fat, and we die. People want the 20 minute workout to get lean, or the 6 minute ab routine that will sculpt away the flab. And companies are making a fortune selling these things that just don't work. It isn't easy for anyone. It takes discipline. It takes planning. It takes effort and desire. You cannot leave yourself an option or an out. If the alarm goes off and you are going to workout before work, get up. Do not hit snooze. Do not give yourself the option of hitting it or skipping the workout or eating that ice cream before bed. Better yet, don't even bring the ice cream into the house.
It is going to have to be something you do every day, not 3 days a week. We are movers, once we stop moving we start dying. We need to do everything possible to make sure we stay out of the movable chairs. They might as well be coffins. We have become more sedentary with the advances in technology. Soon there may be no reason to leave your house unless there is a fire. But exercise alone will not provide the results we are looking for from our kids or from our nation. It's the big picture. Nutrition and activity and daily advances. Take a little bit of responsibility each day and maybe you'll inspire someone else. We have got to stop the excuses. You hear them all, "I work full time, I'm a mother of three, I'm a single dad, I work nights, I work at a desk, I'm 59 years old, I'm creative and thus it's harder for me to be on a schedule, there are always snacks at work and everyone around me is obese". We need to stop pointing the finger and look ourselves in the mirror. It is hard but never impossible. You can do it. What makes us an amazing species is the ability to adapt and change. So let's do it. Start right now.

For more information on renting or licensing your own ARP contact:

Tommy John
C/O Synergy Fitness & Sports, Inc.
13705 W. Irma Lee Ct.
Lake Forest, IL 60045

847.816.0250 on Social Media