75 citat som jag har lärt av och som har inspirerat mig

Citaten visar en mängd av visdom, att man ska öppna sitt sinne till kunskap och ofta stanna upp och tänka efter. Dessa citat har jag samlat på mig genom min utbildning, från böcker, från kollegor och från föreläsningar. Men de är inte ultimata sanningar och står ofta för endast en sida av ett ärende. 

Några av dessa citat är mycket tekniska och denna artikel har troligtvis mer värde för mina kollegor.

“Eighty percent of success is showing up” Woody Allen

“Let food be thy medicine and medicine be thy food” Hippocrates

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” Dr. Ann Wigmore

“As I see it every day you do one of two things: build health or produce disease in yourself” Adelle Davis

“Every human being is the author of his own health or disease” Buddha

“You should reduce the carbohydrate content to that of which is found in actual foods”
Dr. Weston Price

“Look forward to what you will gain by eating well, not what you are giving up in order to get well” Dr. Mark Hyman

“The fact should always be emphasized that foods as nature makes them have much more nutritional value than after they are processed so that insect life cannot live on them. When foods cannot support insect life they cannot support human life.” Dr. Weston Price

“Short-term very-low-calorie dieting disrupts powerful hormones that control appetite, hunger, and satiety for up to a year after a strict diet. Crash diet now, feel hungry later… even several months later. Myth: weight loss is all about self control. Fact: Powerful hormones control our perception of appetite and hunger, as well as our eating behaviour. While you still have the option of self-control, your body definitely has a strong voice in the matter” Dr. John Berardi, Phd

“Cholesterol is the precursor to all steroid hormones, including: Glucocorticoids (blood sugar regulation), Mineralcorticoids (mineral balance and blood pressure regulation), Sex Hormones (many functions) Cholesterol is the precursor to a hormone called pregnenolone, which has important functions itself, but is also the precursor to all other steroid hormones” Chris Masterjohn

“The reason many people are unhealthy is that they only pay attention to the needs of their body once there is a problem” Styrkecoach Martin Rooney MHS, PT, CSCS

“People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily” Zig Ziglar

“Start by doing what’s necessary, then do what’s possible, and suddenly you are doing the impossible” St. Francis of Assisi

“De som tror att de inte har tid med fysisk aktivitet måste förr eller senare avsätta tid för sjukdom” Edward Stanley

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristoteles

“Not choice, but habit rules the unreflecting herd” William Wordsworth

“Practice does not make perfect. Only perfect practice makes perfect” Vince Lombardi

It’s not the quantity of practice, it’s the quality” Bill Robertie, one of three backgammon players to have won the World Backgammon Championship twice, he also won the 1970 U.S. Speed Chess tournament

“It is quality rather than quantity that matters” Seneca

“For every complex problem, there is a solution that is simple, neat, and wrong.” H.L. Mencken

“The harder I train and better I eat…..the better my genetics seem to get”

“A bad idea embraced by millions of people is still a bad idea.”

“Insanity is doing the same thing over and over again but expecting different results”

“Tradition – Just because you’ve always done it that way doesn’t mean its not increadibly stupid”

“Neuroplasticity exists from the cradle to the grave, and that radical improvements in cognitive functioning, how we learn, think, perceive, and remember, are possible even in the elderly” Neuroscientist Dr. Michael Merzenich, Phd

“Our brains may be aging, but they are also con­tin­u­ing to develop. Neu­ro­ge­n­e­sis is the process of form­ing new brain cells, and unlike what was pre­vi­ously thought, this process con­tin­ues through­out life, as noted in this Soci­ety for Neu­ro­science brain brief on Adult Neu­ro­ge­n­e­sis”  Laurie Bartels

“We’ve been taught for generations that the adult brain doesn’t create new brain cells. The cells you have at birth are about all you’ll ever have, and a neuron lost is lost forever. Now, medical science has learned a different lesson. Research over the last decade has produced growing evidence that the adult human brain creates new neurons, a process known as neurogenesis. Recent findings show that many of these new neurons survive and integrate themselves into the working brain, suggesting the potential for a self-healing brain” Soci­ety for Neu­ro­science

“The mind is never beyond redemption, for no environment can extinguish neurogenesis. As long as we are alive, important parts of the brain are dividing. The brain is not marble, it is clay, and our clay never hardens” Jonah Lehrer

“We are creatures of the status que, and evolutionary psychology will tell you why, there are no creatures that like change in there environment, because change in there environment is a threat, and threat leads to loss of food, and loss of food leads death” Seth Godin

“The human brain (the “rational” brain) is like a computer operating systems rushed to market with only 200,000 years of field testing…it has lots of design flaws and bugs. The emotional brain, however, has been exquisitely refined by evolution over the last several hundred million years. Its software code has been subjected to endless tests, so it can make fast decisions based on very little information.” Jonah Lehrer

“An expert is a man who has made all the mistakes which can be made, in a narrow field” Niels Bohr

“Never Chase Fatigue, Chase Performance” Styrkecoach Christian Thibaudeau

“When challenged the brain will always choose quantity of movement over quality of movement” Sjukgymnast Gray Cook, MSPT, OCS, RKC, CSCS

Your brain is too smart to allow you to have full horsepower in a bad body posision, it’s called muscle inhibition” Sjukgymnast Gray Cook, MSPT, OCS, RKC, CSCS

“Most people don’t realize that the diaphram is both a respiratory and postural muscle, so if you’re not using it properly, it’ll interfere with both oxygenation and muscular activity” Styrkecoach Eric Cressey, CSCS, M.Sc

“Of all structures, the thoracic spine is one of the most vulnerable in modern lifestyles. In the fetal posture, the entire spine is kyphotic. We are hard-wired to achieve a stable, upright posture by 4 years of age, yet due to television, soft couches, chairs, desks, computers, etc., the thoracic spine slips back into greater kyphosis” Craig Liebenson, DC

“The thoracic spine has direct interactions with the lumbar spine, rib cage, cervical spine, and scapulae; as a result, it has some very far-reaching effects. Unfortunately, most people are really stiff in this region – and that means they wind up with poor core and scapular stability, altered rib positioning (which impacts respiration), and cervical spine dysfunction.  Fortunately, mobilizing this area can have some quick and profound benefits” Styrkecoach Eric Cressey, CSCS, M.Sc

“Bad form changes the nature of an exercise from efficient to inefficient; it changes the way the bones move the load, and in doing so changes the contribution of the muscles that are supposed to move the bones” Styrkecoach Mark Rippetoe

“For strength training, this dose response relationship is vital to the prescription of proper doses of training. Over-prescription of resistance training exercise may result in over-stress injuries, whereas under prescription will result in a failure to achieve the necessary or desired strength improvement. By optimizing the effort to benefit ratio (the amount and intensity of work to the degree of strength gain), exercise professionals can help their clients achieve the necessary or desired magnitude of strength gain in the most effective and efficient manner” Dr. Matthew Rhea, phd

“Taking an athlete who hasn’t trained all summer long and starting them off with 2 (I’ve even heard of 3x/days) strenuous workouts per day is absolutely asinine! Doing this for a couple of weeks is a sure-fire way to initiate overreaching, promote soft-tissue injuries, and delay strength and power gains. Some coaches feel that soreness is a prerequisite for results, which is a load of bull” Styrkecoach Bret Contreras, CSCS, M.Sc

”The most important factor in muscle strength is improved neuromuscular effiency” Styrkecoach Eric Cressey, CSCS, M.Sc

“Faster top running speeds are achieved with greater ground forces not more rapid leg movements, The key to faster sprinting is increased mass specific force” Physiologist Dr. Peter Weyand, Harvard’s Medical School

“Firstly, the idea that you can easily isolate specific muscles with a given exercise is a fallacy. Virtually no muscles in the body operate in isolation of one another. One may isolate a joint but not a muscle. While a limb is moved, some parts of the body, have to be stabilized to allow that movement. Some muscles commence a movement, others operate concurrently, others terminate a movement, others enter the action as fatigue occurs and so forth” Dr. Mel Stiff, Phd

“Anyone can make you tired… not everyone can make you better” Molly Galbraith

”The shoulder joint lacks inherent bony stability and therefore relies heavily on its associated muscles, joint capsules, and ligaments for stability. This places the soft tissues of the shoulder, particularly the connective tissue, at significant risk for injury” Sjukgymnast Carl DeRosa

“To me, the sign of a really excellent routine is one which places great demands on the athlete, yet produces progressive long-term improvement without soreness, injury or the athlete ever feeling thoroughly depleted. Any fool can create a program that is so demanding that it would virtually kill the toughest Marine or hardiest of elite athletes, but not any fool can create a tough program that produces progress without unnecessary pain.” Dr. Mel Siff, Phd

“I would not let foot position dictate care by itself. I would want to know how the knee behaves in the transverse plane & how the pelvis handles itself in the frontal plane. I would correct those 1st” Craig Liebenson, DC

“A muscle may appear weak when it is not, if there is inadequate stabilization of its attachment points, which itself is dependent upon a chain of muscles” Professor Pavel Kolar

“The target organ of everything we do is the brain” Dr. Craig Morris, DC

“Little things make a big difference. Just ask your big toe in regards to messing up your lower back. Loss of motion in the big toe restricts normal toe off during gait cycle and altered mechanics of the hip swing leading to lower back pain. That’s just one possibility”. Dr. Perry Nickelston, DC

“All den här datan tycker jag pekar på en ganska klar slutsats. Dagens fetmaepidemi beror inte på en minskad fysisk aktivitet. Fysisk aktivitet kan utan tvekan påverka vikten men det är inte för att vi är lata och ligger mer i soffan som vi idag har väldigt många överviktiga i Sverige. Data från jägar- och samlarfolk talar också för att i alla fall vissa av dessa folkgrupper är mer fysiskt aktiva än de flesta människor är idag. Men att det är minskad fysisk aktivitet som är orsaken till ökningen av fetma som skett de senaste 30 åren finns det helt enkelt inget stöd för. Övervikten verkar alltså mest bero på att vi äter för mycket mat och till skillnad från hypotesen att vi rör på oss för lite finns det gott om stöd för att så faktiskt är fallet” Jacob Gudiol, leg. sjukgymnast

“When we look at the research, it appears that adding exercise to an already effective diet produces very little, (if any) additional weight loss. When it comes down to it, if you’re trying to lose weight (or fat), diet is going to be the key to your success. Adding in any type of exercise is not going to have a huge impact on weight loss” Mark Young, M.Sc

“I have never understood why anyone would give orthotics before seeing what can be achieved with training” Craig Liebenson, DC

“The public and health practitioners need to realize that alignment is the founda­tion for optimal movement and that musculoskeletal health requires optimal movement to prevent or at least minimize microtrauma that becomes macrotrauma and pain” Sjukgymnast Shirley A. Sahrmann, Phd

“Aside from the failure of vestibular processing, this decline is caused by the decrease in sensory feedback from our feet. Shoes, worn for decades, limit the sensory feedback from our feet to our brain. If we went barefoot, our brains would receive many different kinds of input as we went over uneven surfaces. Shoes are a relatively flat platform that spreads out the stimuli, and the surfaces we walk on are increasingly artificial and perfectly flat. This leads us to dedifferentiate the maps for the soles of our feet and limit how touch guides our foot control”  Neuroscientist Dr. Michael Merzenich

“Movement established and re-established fine functional motor and sensory representation in the brain” Lorimer Moseley, Professor of Clinical Neurosciences and Chair in Physiotherapy, School of Health Sciences, University of South Australia

“Stop chasing sweat, exhaustion and pain. Go for pure strength and movement” Joakim Bohm, RKC

“Long-term stress and pain usually leads to an alteration in activity which results in more circulating pro-inflammatory cytokines” Lorimer Moseley, PT, Professor of Clinical Neurosciences and David Butler, PT, Director of the Neuro Orthopaedic Institute

“Remember, nociception is neither sufficient nor necessary for pain” Lorimer Moseley, PT, Professor of Clinical Neurosciences and David Butler, PT, Director of the Neuro Orthopaedic Institute

“Stress can contribute to nerve sensitivity or pain system sensitivity. Stress lives in the brain, and therefore the experience of people with chronic pain often is that their pain increases as they become more stressed”  Lorimer Moseley, PT, Professor of Clinical Neurosciences and David Butler, PT, Director of the Neuro Orthopaedic Institute

“He who only treats the sight of pain is lost”  Professor Karel Lewit

“Quite often, in cases of diffuse pain, the part that is most painful at the time of examination is the segment that has had to adapt most in order to compensate for other imbalances. In other words, that which worries the patient most can actually be a healthy segment.” Sjukgymnast Luigi Stecco

“Pain is an event that occurs in the brain by cognitive, emotional and psychological integration and interpretation” Kenneth Jay, M. Sc.

“Pain is not a signal we can train through” Sjukgymnast Gray Cook, MSPT, OCS, RKC, CSCS

“If your brain decides that increased sensitivity is best for your survival, the DNA can increase the manufacture of more sensors which open to stress chemicals such as adrenaline” Lorimer Moseley, PT, Professor of Clinical Neurosciences and David Butler, PT, Director of the Neuro Orthopaedic Institute

“While it’s absolutely true that you should push yourself and try to extend the limits of your endurance when you exercise, it’s not true at all that the best workouts are the ones that leave you feeling horrible, sore, and beat up the next day. Discomfort is natural, but pain? No way. The idea that exercise should hurt is simply wrong – muscle pain during or following exercise usually suggests an injury” Dr. Brian Parr, Associate Professor in the Department of Exercise and Sports Science at the University of South Carolina

“The biology of pain is never really straightforward, even when it appears to be. It is proposed that understanding what is currently known about the biology of pain requires a reconceptualisation of what pain actually is, and how it serves our livelihood. There are four key points: 1. that pain does not provide a measure of the state of the tissues 2. that pain is modulated by many factors from across somatic, psychological and social domains 3. that the relationship between pain and the state of the tissues becomes less predictable as pain persists, and 4. that pain can be conceptualised as a conscious correlate of the implicit perception that tissue is in danger” Lorimer Moseley, Professor of Clinical Neurosciences and Chair in Physiotherapy, School of Health Sciences, University of South Australia

Pain is not the problem, it’s the signal” Sjukgymnast Gray Cook, MSPT, OCS, RKC, CSCS

“Hopefully your brain will play your pain-in-your-leg tune if the danger is in your leg, but we know there are situations where the brain will play pain-in-your-leg tune, when there is danger in your back” Lorimer Moseley, Professor of Clinical Neurosciences and Chair in Physiotherapy, School of Health Sciences, University of South Australia

“Pain is not isolated, pain takes place in the brain. It is an action signal, it’s an event that is telling the body that something, somewhere is wrong” Dr. Eric Cobb, DC

“Pain, however undesirable, serves as a biological function acting as a warning signal that all is not well in the movement system” Professor Vladimir Janda

“Pain is an opinion on the organism’s state of health rather than a mere reflective response to an injury. There is no direct hotline from pain receptors to ‘pain centers’ in the brain” V.S. Ramachandran, Director of the Center for Brain and Cognition and Distinguished Professor with the Psychology Department and Neurosciences Program at the University of California, San Diego

“If your brain concludes that your muscles are in danger (which would seem logical) and you should do something (which also seems logical) then it will hurt” Lorimer Moseley, Professor of Clinical Neurosciences and Chair in Physiotherapy, School of Health Sciences, University of South Australia

“Current evidence does not support the phrase, no pain, no gain. We must attempt not to push our patients into pain, because the more afferent nociception that occurs, the more sensitive the nervous system can become, which can lead to central sensitivity. We must be conscious that pain is a defense mechanism and if our patients complain that we are making them do something that hurts, we must back off” Dr. Joseph Brence, DPT

“Let’s think about the no pain, no gain road. People talk about pushing through the pain barriers. We don’t support this, although for some people there is no harm in vigorous exercise as long as they understand any pain that is provoked. For example, some discomfort as you rehabilitate stiff joints and tight muscles is probably necessary. But pain is a bit like love, joy or jealousy – have you ever heard of anyone pushing through the love or joy or jealousy barrier? Maybe we should say, know pain, or no gain” Lorimer Moseley, PT, Professor of Clinical Neurosciences and David Butler, PT, Director of the Neuro Orthopaedic Institute

“It is a slippery slope once you start to cut down on sleep” Timothy Ferris, author av The 4-Hour Workweek

“You see very meaningful, consistent clinical data showing cardiovascular risk, metabolic risk, premature aging and cancers, problems with the brain, so it’s almost hard to find some tissues or systems that aren’t really affected with chronic sleep loss” Dan Pardi, MS, sleep researcher at the University of Leiden, Netherlands

“Your ability to generate power is directly proportional to your ability to relax” David Allen, author of Getting Things Done

“You’re not healthy, unless your sleep is healthy” Dr. William C. Dement, regarded as the father of sleep medicine

“Sleep is the best meditation.” Dalai Lama

“Sleep is the golden chain that ties health and our bodies together” Thomas Dekker


Leave a Reply