Happy Festivus to All!

Thanks to all of the faithful readers of this blog (all 5 or so of you) and for listening to my many random rants! Have a Great Holiday!

And remember, it doesn't matter what you eat between Christmas and New Year's, it matters what you eat between New Year's and Christmas.

Low Back Prehab, Pt. 2

If you missed the riveting part 1 of the low back prehab series click here. I saw a good chart earlier this week about the percentage of the population suffering from some degree of low back pain. 80% of the population will suffer from low back pain at some point in their lives...the other 20% are lying. Point is low back pain is one of the most common afflictions but we can be proactive to help prevent pain later in life. The next hip mobilization exercise is the Lateral Squat. This is another great exercise to add to your warm-up to mobilze your hips in the frontal plane.

1. Take a big step out to the side
   
2. Keep your toes pointing in toward each other
3. Bend your right knee while keeping your left leg straight...push your butt back like you are sitting on a bench...in fact you can put a bench behind the leg you are lunging toward and use that as a tool to determine if you are attaining optimal depth
   
4. Keep both feet flat on the floor
5. Be diligent about your feet...keep toes pointed in toward each other
6. The goal is for ankles, knees, hips, and shoulders to be perfectly aligned to the side you are lunging
7. Perform all reps on the right side then perform all reps on the left

Add this exercise to your warm-up and gradually get deeper into the lunge.

Meal Intervals

People often get very confused about exactly what constitutes proper eating habits. There is so much conflicting information in the media that it becomes difficult to determine what to trust. One day coffee if bad and should be avoided, the next it's touted as having great anti-oxidant properties. Then it lowers the risk of diabetes. People may disagree about the details but there are a handful of fundamental principles that everyone agrees on. These principles will be found in every good nutrition plan and over the next handful of weeks or so I'll write about each of them. The first is proper meal intervals. The days of three squares a day should be over. You should plan your meals about 3 - 4 hours apart. That means you should have 5 - 6 smaller meals per day. Don't mistaken these for snacks. These are full meals containing lean protein, dietary fats, and fruits/vegetables...just in a smaller portion. This will keep your metabolism running all day long and keep you energized. It will also prevent you from crashing after a large meal. The body can only utilize so many calories at a time...the rest it stores for later use as body fat. So if you eat small meals throughout the day your body will become more efficient at using what you put in for energy. People often say they don't have the time to eat 5 - 6 times per day. The key is preparation. Take a couple hours on a Sunday to shop for high quality meats, fruits, and veggies. Cut up the veggies and store them in containers for use that week. I typically cook up a bunch of chicken breast early in the week and put it in the refrigerator. Then I put all my veggies/fruits in containers so I can just dump them into my wok (veggies) or blender (fruits - for breakfast.) I then take no more than 10 minutes to cook up good meals throughout the week. I switched to this type of diet about 8 years ago and could not believe the results. I had no idea I had lost so much weight (I didn't know I had so much weight to lose.) But I stepped on the scale 6 months later and I was 25 pounds lighter than I thought I was. The thing is changing my meal intervals was the only change I made. I didn't change my activity level or even food quality...only meal intervals. So try making this change and see the results for yourself.

Oh, and coffee is loaded with great anti-oxidants and is healthy...just don't douse it with cream and sugar and whip cream.

Low Back Pre-hab

About 80% of the population has some degree of low back dysfunction. This includes those who have had surgery to those who have disk problems but have not yet felt any symptoms. Low back pain generally is a symptom of some combination of three problems, 1.) Hip Immobility, 2.) Upper Back Immobility, 3.) Glute amnesia. Each week I will write about and post a video of a different exercise to help you mobilize your hips and upper back and activate your glute muscles. First up is a great and easy hip mobilization exercise; the Split Squat. This is a great exercise to mobilize your hips in the sagital plane.

1. Start with feet about 3 - 4 feet apart
2. Put your hands behind your head. If you have trouble with balance put your hands on your hips.
3. Drop your knee straight down and tap your knee to the floor
4. Push through your front heel and return to starting position
5. Maintain perfect posture throughout the movement. Keep your chest up and eyes looking forward.
   

Perform up to 8 repetitions on each leg. If you are a beginner try performing 4 perfect split squats each leg and progress from there. Try adding this exercise to your warm-up and may experience dramatic improvments in your hip mobility.

You Only Have One Body

I don't have anything original today, just a couple great posts by others. The first is titled, "Only One Body" by Michael Boyle. This is one of the best posts I've read in all my days. His point is simple...You are going to spend the time and money on your body during your life. You can either do it now to maintain your health or you can do it later...in the hospital...or in a rehab center. Your choice.

And this is from U.S. News and World Report titled, "6 Stupid Holiday Diet Tips You Should Ignore (And 1 You Shouldn't" A few popular myths are debunked...which is always fun. The last line is perfect..."It isn't what you eat between Christmas and New Year's; it's what you eat between New Year's and Christmas." Damn Skippy!

Holiday Spirit

This post has nothing to do with fitness or nutrition. Instead it has to do with giving to people who really need it for the holidays. Here is a great blog post by a local coach. I intend to follow his lead and at the very least buy a couple toys for Toys for Tots. There are other great agencies in every area as well. I urge everyone to take just a couple minutes to check out a local agency and do something to help those less fortunate.

And if you aren't in the holiday spirit quite yet this video should help....

Squat Past Parallel and More Eggs...

That's right, this is my fifth post of the week! I'm cruising now. Today will be brief though.

• I just read this very good article about squatting depth. Anyone who tells you not to squat past parallel or not to let your knees go past your toes simply don't know what they are talking about...
• I've been talking a whole lot lately about the tremendous health benefits we get from eating eggs. I've linked to these before but I think they are worth another read...Truth is eggs are among the worlds most perfect foods and the cholesterol found in the yolk actually helps to decrease your blood cholesterol levels. I start every day with 4 raw eggs in a blender with tons of fruit and a little yogurt...mmmmm, tasty....
  

Something Motivational?

Think of your last workout (yesterday I hope?) Were you completely present and aware of your body for your entire workout? Or did you simply go through the motions? If you work on a treadmill or an elliptical machine and you can read a magazine or carry a conversation you are not working hard enough. Next time you’re at the gym (today, right?) try to put maximum effort into every single rep of every single exercise you do. That involves:

• Get tight in your core! Stay tight in your core, glutes, and back for the entire set.
• Move the weight as fast as you can control through the concentric phase.
• Select the appropriate weight:
• If you can perform one more rep that’s perfect!
• If you can perform two more reps then use more weight!
  

Maintain perfect posture! That means feet just past hip width, knees slightly bent, butt out, chest up. You have two options; “Train Hard or Go Home!” If you are just not feeling it today try giving maximum effort for 15 minutes as opposed to going through the motions for 60. If you are not getting the desired results from your training then try upping the effort level and be ready to see the changes in your body.

Juice Up

I'm going to stay on the holiday gift theme today. This past August I bought a juicer. I realized I wasn't eating enough vegetables in my diet and figured using a juicer would solve that problem. I tried eating raw veggies and stayed with that for about 2 weeks. I tried preparing a tons of veggies on the weekend and putting them in containers for use that week and that didn't work either. Those options were just too boring. But with the juicer it is a piece of cake getting my 6 - 8 servings of vegetables per day. I bought a Jack Lalanne juicer. I honestly have no idea if it's a good one since I have nothing to compare it to. Here is a site with consumer reviews of juicers. I use mine 1 - 2 times per day and have been hooked since buying it. The great thing is you can put anything in it in any combination you like. You are only limited by your own creativity. For the first week or so I make some pretty nasty tasting juices but it doesn't take long to learn what is a palatable combination and what isn't. It takes about 5 minutes to clean after each use. The only down side is you lose the fiber in the pulp. So it's a tremendous tool to use to get all the vitamins and minerals you need but you must be aware of getting your fiber from other sources throughout the day. I eat tons of berries (along with other fruit, seeds, and oats) for my first two meals of the day so I think I have my fiber needs covered. The great thing is you can just throw in any vegetable, no cutting or peeling required. Broccoli, carrots, ginger, apples, pears, celery, cuccumbers, tomatoes, beets, grapefruit, asparagus, parsnips are all common in my juices. So if you have a hard time getting the necessary vegetables every single day in your diet give a juicer a try.

Holiday Shopping Sales

Here are a couple places offering great deals for the holidays:

• Perform Better - Really good holiday sale selection and free shipping. If you've been waiting to buy a foam roller or some kettlebells this is your chance.

• Fitness Anywhere - They make the TRX suspension systems. Everything they sell is at 20% off. This is the absolute best home training tool and at about $150 the best bang for the buck on the market.
  

Ready, FIRE, Aim

I have a confession to make. I'm a planner. I like to have everything figured out before I start a project. And then summer of 2008 rolled around. This was when I decided to leave the corporate world and pursue my passion for fitness and nutrition and helping people reach their fitness goals. But I've always come up with great ideas and then I'd never follow through. I would take time to plan out every step and essentially become paralyzed by the planning process. I needed to take action then adjust as I went along. So within a few days I was enrolled in a certification program and was ready to quit my job. Thing is I've made tons of adjustments as I go. All the knowledge I gain and people I work with have helped me to narrow my focus and adjust my goals. I like the analogy of the snowball at the top of the mountain (I'm stealing this from Alwyn Cosgrove.) Picture yourself at the top of a mountain with a snowball. You want to push the snowball down to the bottom, making it go in a certain direction, and make it bigger as it goes down. You can come up with an elaborate plan taking into account weather and wind and every possible scenario. But as you're planning the snowball remains at the top of the mountain. Instead you can just push the snowball and run alongside adjusting on the fly. All the planning in the world doesn't matter until you take action. Ready, FIRE, Aim. If you want to get in shape, start today. Take action. This may mean hiring a trainer or joining a gym. But do something. Do not put it off until next week as you devise a 12 week plan. And don't wait until the new year. You have 25 days until January 1st. Why waste even one of those days? Move fast, and make adjustments as you go.

Lack of Speed Kills

After a putrid posting performance from me in the month of November I am determined to be a much more active writer this month. First up for December is power development. Once we hit about 30 years old we lose a pound of muscle each year. With that muscle loss we lose strength. Even more important we lose power. Power is simply the ability to summon our strength fast. This becomes more and more important as we age. Think of slipping on an icy sidewalk or step and being able to catch yourself. By maintaining power we can prevent falls that often lead to broken bones that can then lead to a sedentary lifestyle. The good news is this can easily be offset by adhering to a solid strength plan. We can maintain and even build power by adding speed to our workouts. The worst thing you can do is perform exercises slowly. If you exercise slow you will become slow. Take a typical bench press as an example. Lower the dumbbells to your chest in a slow and controlled manner, then EXPLODE the weight up as fast as possible. Then add this principle to every exercise you do. Here are a couple great and easy power exercises to add to your training:

• Kettlebell swing - this is a great and easy exercise to learn to train explosive hip extension.
  
• Box jumps - Note the fact that she is simply stepping down in the video. You don't need to perform a ton of reps either. 2 - 3 sets of 5 will do it. Don't go crazy with the height of the box either. You should land soft and in an athletic position (feet just outside hips, knees bent, butt back, chest up.) If you are unable to land in a perfect athletic position use a smaller box. If you aren't yet ready for box jumps you can perform Jump Squats. Start with no weight and work on your landing. Again, land in a perfect athletic position. Then you can add weight, either a barbell on your back or hold two dumbbells by your side.
  

Whether you play a sport or not we are all athletes and maintaining power is the best way to avoid potential falls and injuries.

Random Randomness

I came across some interesting reading over the past few days:

• Here is a great article about gluten sensitivity. Gluten is a protein found in wheat that most of us have some degree of difficulty digesting. Celiac Desease occurs when intestinal damage occurs due to gluten sensitivity. Celiec Desease is rare but on the rise. Gluten sensitivity, on the other hand, is very common. People often don't even realize they are gluten sensitive until they eliminate grains from their diet for a while. If you eliminate grains from your diet for a month or so then reintroduce them don't be surprised if you don't feel so well upon the reintroduction.
• With all the controversy this week surrounding the change in the mammography recommendations I thought this would be a good read. This is merely an alternate, science based take on the controversy. There is significant research that indicates mammograms should be used sparingly. A woman who receives this screen is getting tons of radiation pumped into their body. Radiation is bad...and causes cancer. "Even the American Cancer Society lists high-dose radiation to the chest as a medium to high risk factor for developing cancer."
• I went to Whole Foods over this past weekend and I was completely overwhelmed. They have such a tremendous selection of great and healthy food that I had no idea where to begin...which is probably a good thing because I could see myself spending way too much money there. Having said that, even at a health food store, we must be diligent about reading the labels. Just because it's being sold at a store like Whole Foods or Trader Joe's does not mean there is no high fructose corn syrup in the ingredients. So absolutely keep shopping for the highest quality foods but keep attentive to the labels. And you will never have to read a label if you eat all natural!
  

Movie Review

Sorry folks, I've been missing for the last week or so. I've been having a bit of quasi-writers block. Anyway, I saw a movie over the past weekend that I thought I'd write about. Food, Inc is a documentary about our food supply in this country (the U.S. for any overseas readers.) This is a must see for anyone who is concerned about what you eat. As a big proponent of eating an all natural diet of meats, vegetables, and fruit, Food, Inc. simply confirms everything I've been preaching. I especially like the fact that they make a very clear distinction between corporate raised meat and naturally raised meat. They are not anti-meat by any stretch. They understand that eating meat is essential to achieve optimal health. But eating the meat sold at the grocery store by corporations like Purdue and Tyson is not the way to go. I've referred to the line, "You are what you eat eats." This is very true. Corporate raised animals are fed a diet of grains and soy. You don't want grains and soy in your system. I buy my meat (eggs, chicken, beef) at Trader Joe's. Whole Foods also has a great selection of grass fed meats. And here is a good online source as well. And another. And here's a farm locator. Yes, this is more expensive. It is a shame that families need to choose a box of pasta over vegetables due to the fact that a box of pasta costs $1 and a couple stalks of organic broccoli can cost $3.50. That is insane! I think we have the ethical obligation to support the farmers who are raising naturally raised food in order to vote against corporate food that does nothing but make us fat and sick. That's my rant, check out the flick.

And here's another documentary that looks interesting. It's called "The Business of Being Born." I think I'm going to check it out.

And finally...more proof that Cardio Sucks!

Super Size your Breakfast

I thought I had written about this previously but I guess not. I wanted to talk about breakfast. We've all been told that breakfast is the most important meal of the day since we were all little tykes. Eating a good meal first thing in the morning gets your metabolism kicking to give you more energy throughout the day and burn more calories. We are now finding that the size of the breakfast is just as important. Here is a fascinating study. A group was split into two sub groups. They were all given the exact same amount of daily calories. One group had a 300 calorie breakfast, the other had a 600 calorie breakfast. After 8 months the group that ate a larger breakfast lost nearly 4 times as much weight as the group that ate the small breakfast! So if weight loss is your goal please (I am pleading here) don't skip breakfast! And try eating a larger than usual breakfast while eating less throughout the rest of the day. You may be pleasantly surprised by the results.

The Perfect Body

I was listening to an interview yesterday and the coach who was being interviewed made what I thought was a great point. He asked, "If I could give you the body you've always wanted today, how would you change your behaviors to maintain that new body?" People generally say if they could just get in shape then they would change their eating habits and exercise habits. This is completely ass backwards. If you have a weight loss goal ask yourself what changes would you make if today you were granted the body you've always dreamed about. Then implement those changes...Today!

Um...Woops...

I forgot the attache the Vitamin D link the other day. Here is the link...Enjoy!

I've been slacking...so here's some stuff...

I've spent the last couple weeks packing, moving, and unpacking so I've been slacking a bit with posting here. Today I've run across a few excellent articles to share:

1. Here's an article by Jonny Bowden. He wrote "The 150 Healthiest Foods on Earth" which I wrote about here. I think this is the best nutrition reference guide out there. In this recent article he writes about soy foods, "And most soy foods — soy milk, soy lattes, soy burgers etc. — are junk food and no healthier than the crap they replace. (However, traditionally fermented soy products such as miso and tempeh can be healthy.)" This is important for people to understand if they eat soy foods because they believe them to be healthy.
2. Here's an excellent analysis of the pasteurization process and what that process does to the nutritional value of the milk we find in the grocery store. I still haven't tried raw milk but I won't go anywhere near grocery store bought milk.
   
3. Check out this article about Vitamin D requirements. And definitely check out the Vitamin D calculator. Very nifty stuff. You can plug in the date, your skin type, outside conditions, even surface type and it will calculate how long you need to be outside to get optimal levels of Vitamin D.
   

Q&A, The End of Squatting, and a Way to Fix the Economy!

I received a really good question from a friend a couple days ago and thought it would make good blog post fodder. So here goes, my very first Q&A:

Q: What should you eat before a weight lifting workout and after? Is it protein in both cases?

A: The most important thing to remember is pre-workout nutrition. If you are training on an empty stomach then whatever you have post-workout is irrelevant. You need energy to train at a high level for your entire workout. And don't focus solely on protein. Just like any other meal a complete meal with carbs, dietary fats, and protein is the best option. Ideally this will be real food. If you train in the morning a few eggs with some fruit/veggies is a perfect way to prepare for your workout. Once you get pre-workout nutrition down then you can focus on maximizing the benefits of your training with a post-workout meal. Again, you want a good combination of carbs, dietary fats, and protein. This is a perfect time for fruit. The simple sugars in fruit essentially open up the cells so the protein can build and repair tissue. Fats are very important at this time as they act as a natural anti-inflamatory. Whey is a great post-workout option. You can mix with water and some flaxseed for good fats and you have a nice easy post-workout shake. I actually make a concoction of yogurt (fats and protein), avocado and flaxseed (great fats), berries (carbs, fiber, antioxidants), peanuts and seeds (more goodness.)

If you have worked with me at all you will know that I am not a fan of loaded bilateral squats (with two feet on the floor) and do not use them in programs. Instead I use single leg squat variations. These include single leg box squats (which mom did ass to heel this morning!!), split squats, and rear foot elevated split squats. There is one main reason for this; it puts much less strain on the low back. In fact, Mike Boyle has found that the low back is a big limiting factor in bilateral squatting. Check out this five minute portion of a presentation he did recently. He's found that his athletes can squat on one leg probably about 75% of what they can lift on two. I've tried this on myself. I can do rear foot elevated split squats at 200 lbs for 6 reps each leg. There is no way I can do a 400 lb front squat. I don't think I could even do a 250 lb front squat. Point is, if you are still doing bilateral squats then you need to stop and start doing single leg squat variations.

By the way, that Mike Boyle video was released today and I've received it in ten different email newsletters in the last 5 hours.

I've posted to this blog before, today he has a real good post up. Scroll down specifically to the last section, "The Problem of Overcompensation." "I don’t care how hard you train, you can not out-train a poor diet." Spot on!

Not only do you get exercise and nutritional tips here, I think I've figured out a way to repair the MA economy and put everyone back to work. All we need to do is commit our resourses toward making sure every street in the commonwealth is clearly marked with what I'm calling a "Street Sign." These "Street Signs" will be placed on some type of "Pole" visible at all intersections and sometimes even along the side of the road on really long streets. The "Street Signs" will be a very noticible bright color and will contain the name of the street. I think this will not only put people back to work (due to the manufacturing of the "Street Signs" and "Poles" and the labor that will be needed to put them in the ground at each intersection) but also make it much easier to travel within the state without getting lost. So that problem is solved!

Everyone have a tremendous weekend!!

Vegetarian for all the Wrong Reasons

Gotta love family sometimes. Well, actually most of the time. They can provide great blog post fodder. This post is inspired by a dietary change my aunt is making. I heard through the grapevine the other night that my aunt is becoming a vegetarian. So I sent her an email asking why she would not be interested in achieving optimal health. Her response was fascinating. She is doing it for the planet. She is concerned about environmental issues so she will no longer eat meat. I must admit I was not expecting this response. I think this is a completely valid and outstanding reason to make a change. The only problem is she's making the wrong change. Woohoo, bullet time!

1. The feed used by big corporations to fatten cattle and chickens is absolutely horrible for the environment. This is what we can buy at the local grocery store. Cutting that out of your diet will certainly benefit the environment. However, we must make a very clear distinction between corporate meat (chicken, eggs, beef, etc) and properly raised meat (cage free chicken and eggs, grass fed beef.)
   
2. Corporate meat fed a diet of mainly corn feed loses it's nutritional benefits. There are limited vitamins and minerals due to the lack of vegetation in their diet. And the worst part is it becomes a source of bad fats (Omega-6) as opposed to good fats (Omega-3.) Grass fed beef is just as good a source of Omega-3 fatty acids as salmon! Feeding animals a corn based diet to fatten them up has a significant negative trickle down impact on the environment (for the sake of my sis I won't get into poop again.) Raising animals the way they are meant to be raised and and they way they existed for thousands of millions of years has tremendous trickle down environmental benefits.
   
3. The presence of GMOs (Genetically Modified Organism) in our food supply is frightening. These allow large corporations like Monsanto to produce more food product while manipulating the nutritional contents. The negative impact on the environment and human existence could be staggering.
   
4. Eating properly raised meat (eggs, raw milk, cage free chicken, grass fed beef) has amazing health benefits. Eggs (perhaps the world's most perfect food) contains the highest quality protein to build and repair our tissue along with heart disease preventing fats (choline.) Grass fed beef is a tremendous source of Omega-3 fatty acids.
5. Ok, time for full disclosure. Eating high quality meats is more expensive. I buy my eggs, chicken, and beef at Trader Joe's. The prices are very reasonable, especially for the beef, compared to other sources of grass fed beef. But people often make the argument that eating properly is simply too expensive. I agree that eating properly should not be as expensive as it is. There is no way that a box of pasta should cost a fraction of what it costs for some grass fed beef, but it does. My answer to that argument is if you need to cut back don't do so with your health. There are plenty of areas we all could save some money, your well being is not one of them.
   

Conclution:

Helping the environment is a great reason to make a personal change with your diet. To really make a significant environmental impact we need MORE people to eat properly raised meats, not less. If we all put our money into cage free eggs, chicken, and grass fed beef we can take a stand against corporatations that raise animals simply to make a dollar with no regard to our health or the health of our planet.

Bias in the Dictionary?

This may or may not have anything to do with fitness or nutrition but I learned something very interesting yesterday. One of my fellow trainers and I were talking yesterday. She's a Middle School health teacher and she was grading a quiz. I grabbed a copy of the quiz to take a look at it. One of the questions had to do with the definition of risk. The correct answer was, "risk is defined as the possibility of loss or injury." That didn't seem right to me so I had to look it up. Here is the official Webster's Dictionary definition of risk:

1 : possibility of loss or injury : peril
2 : someone or something that creates or suggests a hazard
3 a : the chance of loss or the perils to the subject matter of an insurance contract; also : the degree of probability of such loss b : a person or thing that is a specified hazard to an insurer c : an insurance hazard from a specified cause or source
4 : the chance that an investment (as a stock or commodity) will lose value

Now, I've heard people talk about bias even in the dictionary and I always thought they were quacks...until yesterday when I read the definition for risk. That definition focuses solely on the potential negative results from taking a risk. What about the positive outcomes from taking a risk?? In our society we all admire the risk takers but too often we shy away from taking a risk because of the potential negative outcomes. Truth is, I think in many instances not taking the chance on something and just maintaining the status quo is far more hazardous than any potential negative outcomes. A more appropriate definition might be "an action where the outcome is uncertain."

I never thought I would pen a dictionary rant. Everyone have a tremendous snowy Octobor weekend!!

Diet and Exercise Always Works

It's full disclosure time. I'm becoming much more of a liberal the older (and wiser) I become. I like Bill Maher (most of the time...he goes overboard on global warming though.) Which ever side of the political spectrum you are on this little rant should be something we should all be able to agree on. You don't need all the medicine being fed to you by the pharmaceutical companies. Proper Diet and Exercise is medicine. On that note, here's a good recent blog post from The Natural Sports Medicine blog. He sums it up very well. We evolved over millions of years to eat a certain diet of meats, veggies, and fruit. But for only the last 2 - 3 generations we have shifted toward a diet of fast food and processed foods. And we wonder why heart disease, autism, diabetes, and obesity are all on the rise. Anyway, if anyone is interested in reading about how our diet has contributed to human evolution check out The Paleo Diet by Loren Cordain. It provides an in-depth analysis of our ancestors diets and how that diet was essential to help us evolve into an intelligent species. But, due to the advances in agriculture (generations ago), and now corporate greed, we have gotten away from the diet we are genetically predisposed to and instead eat a diet of food our bodies mostly recognizes as poison.

About 5 Minutes at the Gym...

This post is inspired by a post from Mike Robertson from last week. After reading this post I realized I have a great opportunity to add to the list of typical mistakes made at a big gym. And, even better, try to do something about it. So here are just a few of the things I'm watching people do as I write this:

• Right now there are nine people doing steady state cardio. Three are on treadmills, one on a bike, 6 on eliptical machines. (Yup, a 10th joined the crowd.) All of whom are overweight. (here comes an 11th.) This is such a big part of the fitness culture that we are trying to change. People associate fitness with cario. They think they are going to become skinny if they spend 45 minutes walking on a treadmill or pedalling slowly on a bike. (12th on her way.) What these people need is metabolic resistence training. Working with weights will result in EPOC (excess post exercise oxygen consumption.) What that means is lifting weights will result in an elevated metabolism for up to 48 hours post workout (as compared to about three minutes of elevated metabolism after 45 minutes of slow state cardio.) People always say they stay in the "fat burning zone" but truth is they are in the "stay fat zone."
  
• There is a class going on in the dreaded aerobics room. Just a few problems I saw in the 3 seconds I spent walking by the room:
  

1. The instructor was setting the group up to perform seated bicep curls. Why are they doing bicep curls? Why are they seated? These people need to be on their feet performing full body mulit joint exercises.
   
2. They were using teeny tiny weights. So they were wasting their time doing a useless exercise and building no strength because they weren't using enough weight.
3. The tempo was 3 seconds up, 1 second down. Tempo is important. The concentric portion of the exercise should be performed with power (speed!) The eccentric portion should be slow. Think of a chin up. You want to power your body over the bar as fast as you can then lower yourself slowly. That is how you build strength and power that is useful over the course of your life.
4. Needless to say (should I say that) all the people in the class are women. Here is a great article about training women.
5. They were doing crunches. Like 50 of them. All that is going to do is lead to back pain.
   

• Four people have used the trunk extension and trunk flexion machines in the last five minutes. Once again, back pain waiting to happen. 80% of the population either has back pain or has a disk problem but has yet to feel the symptoms. There is no need to excacerbate the problem with an exercise that isn't all that useful anyway. Try a plank first. Then move to some chops and lifts. You will feel a stronger core and alleviate back pain.
  
• And here's something I didn't see one person doing. Nobody has done a posterior chain exercise. No deadlifts, no pull ups, no rows. These should be the foundation of your program. Also, I haven't seen anyone on a foam roller.
  

That's it for today. I'm going to head over and talk to some folks still walking on the treadmills now.

Food Preparation

I think the one big key to having good eating habits is preparing food for the week on the weekend. Nobody wants to come home past 8:00 and prepare dinner. So in those instances people will often go for takeout or another quick and easy (and nutritionally lacking) alternative. Here is a blog post with a few really good preparation tips to help you eat a better diet by always having something ready.

Oh, and I'm pretty sure one game playoffs in baseball are the coolest thing in all of sports. I couldn't have cared less who won the game Tuesday night when the Tigers played the Twins for the division title but that was an outstanding sports event.

Turkish Get Up

In August I attended an FMS workshop in Boston. While there Gray Cook spoke briefly about the Turkish Get Up as a great assessment tool along with being a great corrective exercise. I was sold so I bought a DVD which came with a little manual. I finally had a chance to dig in last week. Learning this exercise is really going to be a challenge. It is best performed with a Kettlebell. The Kettlebell puts the body off balance just enough to promote complete body control through each part of the movement. Hopefully over the next few weeks I'll have a chance to practice this exercise so I can pass it along. Check out the above video and give it a try for yourself. It is a great exercise to add to your program as a corrective exercise, warm-up, even a full body strength exercise. Good luck!

Time for a New List

So this will be a little cheesy but here are my goals for the next 12 months:

1. Eliminate all credit card debt. I don't have a whole lot but I have some.
2. Read for 1 hour a day, every day. I have a growing pile of exercise/nutrition books that I want to get through.
3. Become the greatest Corrective Exercise expert around (you know, in the world.) That is becoming my little niche...and I like it.
4. Take one day per week and devote all my revenue for that day to professional development. That includes buying books, DVD's, attending seminars, etc.

That's it. Short, simple, perhaps attainable.

Fruit Loops now has Fiber?

Last night I was sitting at home, watching television, minding my own business when a commercial for Fruit Loops came on. It appears Fruit Loops now contains 3 grams of fiber in every serving. Now don't me wrong, fiber is very important in every diet. But I'm reminded of something that was said at the FMS workshop I attended last month. "What you remove is often more important than what you add." If your kid is eating Fruit Loops each morning for breakfast you need to REMOVE the Fruit Loops, not add fiber. It is especially important to teach kids proper eating habits at a young age. Giving your kids Fruit Loops (or any other sugary cereal) is just being lazy. I will always recommend eggs in the morning and you can add some raspberries (a whopping 8 grams of fiber per serving), or any other fruit for a great combination of protein and fats (from the eggs) and carbs, vitamins, and minerals (from the eggs and fruit.)

TRX Training...

Yesterday I spent the day in Winchester, MA at TRX training. The TRX allows for a tremendous workout using only your body weight and gravity. I had heard this was a great training workshop and it far exceeded my expectations. Just learning how to properly and easility set it up and put my feet in it made it worth the investment. I've been using it for about 6 months as a good way to perform rows but now I have a much better grasp of what can be performed using just a couple straps. The instructor made a good point at the start when he said, "the best thing about the TRX is you can do 1,000 things with it and the worst thing about the TRX is you can do 1,000 things with it." The day (9 - 5) was mostly hands on so I don't have tons of notes to share. Plus they wouldn't make a whole lot of sense without experimenting with the TRX first. What has me excited about the possibilities is the are now working with the creators of the Functional Movement Screen to use the TRX for corrective exercise. That was a great "AH HA" moment for me. My deep squat is dreadful. With my feet flat my arm end up parallel to the floor (not good.) However, the instructor completely fixed my deep squat using the TRX. I was able to get into a perfect squat position for the first time in quite a long time. I was sold on the TRX long before that but I never thought of it as a corrective exercise tool. Now I'm completely hooked. My goal is to use it exclusively for the next three weeks so I can really learn how to use it and understand the potential progressions. One of the other great things about the TRX is it's price. The thing only costs $150. Think about all the high priced equipment sitting in your basement that you don't use anymore. I think the TRX is the perfect piece of equipment for in-home training. If you are interested in buying one for your home you can order through this site by clicking on TRX under affiliates to the right. And if you do order through this site I will offer a free session to get you started (depending on your location I guess, the west coast or overseas might be tough, I'll give you an IOU in that case.) This will include how to set it up, how to easily use it, some of the possible progressions, and some corrective exercises. Just shoot me an email at mbelangerjr@gmail.com if you do order through this site.

New Television Commitment...

The following is an actual conversation I just had with a young girl (probably about 20 or so) at my gym:

Me: (after watching her perform tons of crunches and twists on the floor) "How often do you do you do your floor ab routine?"
Girl: "every day"
Me: "You're really going to hurt your back if you keep doing that stuff"
Girl: "I already have a herniated disk"
Me: "You're really exacerbating the problem with those exercises"
Girl: "I like doing them"
Me: "I can show you some better exercises if you have a few minutes"
Girl: "That's ok...Life is short"
Me: "Not that short"

I don't even know what that is supposed to mean. Why do people use the "Life is short" excuse to abuse their body? Isn't it better to be healthy and enjoy life? Instead this girl who already has a herniated disk at 20 years old is going to experience physical pain for her life. It reminds me of a great Einstein quote, "Insanity is best defined as doing the same actions repeatedly and expecting a different outcome."

• Anyway, here is a great post by a local coach. His little story about his fiances doctor refusing to perform a Vitamin D test just shows how far behind the medical field can be. And the video at the end is brilliant.
  
• So I've gone this far in life with only one television commitment. I just never liked the idea of having to be home at a specific day/time to watch a television program (you know, pre DVR.) Then I started watching LOST. I was immediately quite smitten and entered into a 5+ year committed television relationship. Last night I was sitting down to eat dinner and a new show happened to come on the channel I happened to be watching. It's called FlashForward. Only a few minutes into the show and, "Hey, there's Penny!" Then I realized this show is really interesting and potentially bizarre (I like bizarre.) Everyone on the planet simultaneously blacks out for a little over two minutes. But it appears they didn't blackout, they actually all experienced a flash forward, going to April 20, 2010 (or it's Apr 10.) So this all looked very intriguing. Then when the episode was over then ran the scenes for the rest of the season and, "Hey There's Charlie!!!" I think I'm hooked. I feel like a cheater.
  

New DVD's, Pregnancy, and Organic Food Labels....

Right now I'm watching "Secrets of the Hip & Knee" by Gray Cook and Brett Jones. These guys are on their own level in terms of finding the source of dysfunctional movement patterns and applying proper and effective corrective exercise. Here are some of my notes thus far:

• "Hips are part of the core." Woohoo! I knew I was doing the right thing training the glutes as core muscles!!
• "Front looks good...backside performs good." I know, it should be "performs well." What they are saying is having a strong muscular looking front for the beach is all well and good but if you want to perform on the field or just be a stronger person in general you need to train the backside.
• "If you are not weight bearing for 8 hours per day your hips are deteriorating" Jeepers!! By weight bearing they simply mean standing.
  
• "Hips are a bad neighbor...low back and knees are victims of poor hip mobility." This is exactly why we look to the joint above and below to find the source of the pain. If your hips aren't mobile your knees and low back must compensate by becoming more mobile than they should be. Knees and low back are built for stability.
• "You cannot isolate the hips back into health." The hips work synergistically (I don't think that's a word but you know what I'm saying...right?) with the entire body.
• "Hip flexors must be strong and loose." Just think about running. Your hip flexors must be strong to bring your femur past parallel and loose to drive your foot during your ground strike.
  
• The core and glutes are synergists and the low back and hip flexors synergists. Your core/glutes should be much stronger than your low back/hip flexors but that is not the case with many people. This will lead to inefficient movement and injuries.

Now I have to watch this again to master the corrective exercises!

• Here's a blog that I read often. She's now pregnant and I'm sure this will be a tremendous resource for anyone who is pregnant or will be pregnant.
• And here's some interesting info about Organic Food labeling. Quick read...check it out.
  

Conditioning Camp

Well, for the first time I'll use this space to market something. I am conducting a 6-week youth strength and conditioning camp at Wayside Racquet & Swim in Marlborough, MA. The camp begins on October 12 and meets three days per week, Mon, Wed, Thurs. Sessions run for 75 minutes beginning at 3:30 pm. This camp will be great for any middle school or high school athlete interested in taking their game to the next level and any non-athlete simply interested in attaining a higher level of overall fitness. It will focus on proper movement skills, speed and agility, and strength and explosive power. If anyone is interested please shoot me an email at mbelangerjr@gmail.com for more info. Please pass this along to anyone who might be interested.

10 Things I Think I Think....

Happy Last Day of Summer!! As of yesterday I am in my second year of perpetual weekend. Last September 19 was my final day working in the corporate world and the past year has been a blur. I've learned probably more than I can remember. And every day has felt like the weekend even though I'm working harder than ever. I guess that's what happens when you love what you do. Anyway, for today I am pulling a Peter King and writing 10 Things I Think I Think. These are the top 10 things I've learned in the past year. So, in no particular order:

1. "The Weakest Link Rules the Chain." I've always been aware of the interconectivity fo the body but not that it is. It amazes me how a left big toe injury can lead to right shoulder pain. As soon as one joint loses mobility or stability all other joints have to compensate all the way up and down the chain. Until the source is corrected your body will not function as efficiently as it should. Put in practical terms, if you have low back pain (like 75% of the population) you should NOT try to strengthen your lower back. Your pain has nothing to do with weakness. It likely has to do with immobile hips and immobile thoracic spine.
2. Unilateral Training can be much more effective than bilateral training. This is especially true if you have low back pain. A single leg squat or rear foot elevated split squat will take the pressure off your low back and allow you to build leg strength, especially quad and glute strength. This is true of deadlifts as well. If you have a history of low back pain you want to avoid bilateral deadlifts but single leg deadlifts are great. And you don't have to bring the weight down to the floor like in the video. Down to the knee and slowly progress to the floor is just as effective.
3. I like saying illiopsoas and thoracolumbar apperneurosis
4. What you remove is often of more importance than what you add. You don't need to add every cool looking new exercise to your program. Just stay with the basics and you'll get great results. And if you are eating grains at every meal you don't need to add some fish oil, you need to eliminate your grains (since grains are poison and all.) And if you smoke cigarettes you are an idiot.
   
5. Everyone should buy a juicer. I bought one about 2 months ago and have used it 1 - 2 times every single day since. It's the best thing I could have done for my diet. I now get an easy 10 - 12 servings of fruits and veggies each day. I look leaner (despite gaining weight), feel more energized, and just plain feel healthier.
6. Metabolic Resistance Training is far more effective for weight loss than long slow cardio. Metabolic Resistance Training not only allows you to maintain an elevated metabolism for up to 48 hours after your workout (due to EPOC), there are now studies suggesting you actually burn more calories during your workout as well. Then take into account sparing your joints from not running on a treadmill and there is really no reason to keep using long slow cardio strategy for weight loss.
7. Modern sneakers are a terrible invention. All this extra padding and sole support does nothing exept turn off muscles in the foot that are supposed to be working. As a result something needs to overcompensate and this is often the achilles tendon and calf. Injuries to the achilles, ankle, and knee have increased dramatically since the invention of the modern sneaker in the 1970s. So go barefoot. At least for your warmup. Go slow as to not make the same mistake I did. Your whole body will thank you.
8. A foam roller is your best friend. I continue on my quest to put a foam roller in every living room. Improving tissue quality should be top priority when you begin to train for anything and should absolutely not be skipped. It only takes a few minutes and difference you will feel will likely be immediate.
   
9. Do something! I have my strong preferences but every fitness program can be of value if it gets people active. You can do weight training, pilates, yoga, spin, zumba (not even sure what this is but but I've heard of it), P90X (though not recommended), etc. Just don't do Crossfit. That's a great way to get injured. Or anything they do on The Biggest Loser. That's bad too.
10. The people in this industry are awesome! This has been the most unexpected and pleasant surprise. Everyone I have spoken with or met have been extremely generous with their time and in sharing their knowledge and experiences. Many of these people had no idea who I was upon our first meeting. Their only concern is to give their best advice to help every single person who asks to the best of their ability. If I can apply that one principle to my career I think I'll be doing pretty well.

This is by no means a comprehensive list. And I'm looking forward to learning just as much during my second year as I did during my first year.

The Biggest Loser?

So I was clicking through the channels the other night and came across The Biggest Loser. I believe it was the season premier. I watched for a couple minutes. I've seen a couple minutes a few other times in previous seasons but just could not watch any further. I was just too disgusted (and insulted as a trainer) to see such horrible training practices and nutrition sold to the masses in a popular television program. So I figured I'd write about it, but was beaten to the punch. Here is a great post about the irresponsible entertainment that is being passed off as proper training for the overweight and obese portion of the population. I think he articulates the problems with this show much better than I could. One thing I would add though is how easy it can be for someone who is completely dedicated to lose a tremendous amount of weight and dramatically improve their body composition and overall well being in a safe and, just as importantly, sustainable manner. That is the goal. To lose weight safely and in a manner that promotes life long lifestyle changes. What disgusted me most when I saw this show previously was the weigh in at the end of the show. People would weigh in at 10+ pounds lighter than they did the previous week! That is much too much weight to lose in one week unless you weight 1,000 pounds. It is simply not sustainable to lose more than 1 - 2% of your body weight in the span of one week. Here's the thing, this person was berated for having such a horrible result! Are your kidding me?!?!

Anyway, this got me thinking of the power of the long term goal. If weight loss is your goal just think about where you want to be in one year. Even if you are obese and need to lose 50+ pounds you can achieve this over the course of one year. And it will be safe and you'll be able to sustain it for the rest of your life. All it takes is hard work and a complete commitment to achieving your goals (and a good trainer...um, like ME.) This can apply to any training goal including weight loss, improve strength, power, speed, endurance, mobility, etc.

My sis wrote a great post a while back about making a list of your goals. I would add to the list reasons why you want to achieve your goals. I think this serves as a tremendous motivator. Do you want to lose weight so you can play soccer or baseball with your child? Or do you have weight related health problems? Or do you want to start next season for your high school football team? This certainly is not limited to fitness. Do you want a better, more fulfilling job? Or a nicer house to raise your family? Or get better grades in school? For instance, last September 19 I was a financial analyst and Hated my job. Today I am a personal trainer/strength & conditioning coach working with athletes and the general population. I also operate a small side personal training business. The goals I wrote down last September have evolved as I learn more...but the general goal of a more fulfilling career has remained the same. As I re-read my list from last September today I think I did a pretty solid job. Now it's time to write a new list with new goals!

Everyone have a tremendous weekend!!

Mike

PS...I think writing a coherent blog post will be somewhere near the top of my new list.

More Random Thoughts...

I like to wait till Friday to post random stuff but my brain is a bit slow today.

• Here's a good little article with some interesting shake ideas. There are post workout shakes (high in protein and carbohydrates) and anytime shakes (high protein, low carb.)
• Here's a follow up to the post about Metabolic Resistance Training. "...researchers pointed out that a weight training circuit burned 71% more calories than originally thought." If you are still spending time on a treadmill, bike, or elliptical to lose weight then give Metabolic Resistance Training a try and start seeing some results.

Supplements...

One of the common questions most people ask me is, "What supplements should I be taking?" I think the answer is easy. If you are eating healthy diet of mostly meat, fruits, and veggies you only need:

1. Multi-Vitamin
2. Some type of Omega-3
3. Maybe some Whey Protein (for an easy and quick serving of high quality protein)

It is important to know that these are great SUPPLEMENTS to a GOOD diet. If you eat like crap then adding a Multi-Vitamin and some Fish Oil isn't going to do you any good. But if you do adhere to a good diet these can be of great benefit.

• Even if you are eating plenty of fruits and veggies in your diet chances are you are still getting a limited variety. Therefore a high quality Multi-Vitamin is a great thing to add.
• Most of us have heard of Omega-6 and Omega-3 fatty acids. These are the two essential fatty acids, meaning we must get them in our diet. Problem is we get waaaay too much Omega-6 and waaaaay too little Omega-3. The desired Omega-6 to Omega-3 ratio is 2:1. Most of us are at 15:1 - 20:1 or higher. To bring this ratio into balance we must supplement with some type of Fish Oil or Flaxseed Oil. Krill Oil is a great source of Omega-3 fatty acids without the risk of heavy metals. This is really the most important supplement you can take to improve brain function, help to alleviate joint pain, and for a natural anti-inflamatory (among many other benefits.)
  
• Whey Protein is high quality protein that comes in powder form and can be added in a shake, sprinkled into yogurt, etc. If you have a hard time getting some good protein in your diet (especially at breakfast) then some Whey powder might be the answer. Not all Whey Protein is created equal. This is a very high quality product that is free from all chemicals and pesticides.

So point is there is no need to go crazy at GNC buying every single supplement you see in a magazine. Just eat a clean diet and add a couple supplements and you are on your way to great health!

Alternative to Traditional Conditioning

Here is a workout I did this past Saturday. This is an example of metabolic resistance training. If you are not getting the desired results from hoping on a treadmill, bike, or (ugh) elliptical for 30 - 45 minutes give this a try.

Warm-up:
Foam Roll
Stretches (2 or 3, whatever you want)
Continuous warm-up
Corrective Exercise

Circuit 1:
Push ups x 10 - 15 reps
Body Weight Squats 10 - 15 reps
Dips 10 - 15 reps
Inverted Row 10 - 15 reps

Perform the four exercises with no rest in between, rest 90 seconds, repeat, rest 90 seconds, go to circuit 2

Circuit 2:
Single leg deadlift x 10 each side (go with 15 - 20 lb dumbbell)
DB Split Squat x 10 each side (10 - 15 lb dumbbells)
Stability Ball DB fly x 15 (10 - 15 lb dumbbells)
Super Plank x 10

Perform the four exercises with no rest in between, rest 90 seconds, repeat, collapse into fetal position.

• Inverted Row - touch chest to bar
• Single leg deadlift - keep hips level. If right leg is working (still on floor) point right toes to the left to help level hips
• Stability Ball DB fly - shoulders and head rest on ball. Keep hips up!
• Super Plank - start on elbows, push to hands one at a time, perform push up. that is one rep.

Give it a try. Fun stuff.

Random Thoughts Friday...

• Here's a little slide show with 5 relatively healthy condiments and 5 condiments to be avoided. This is an area many people lose track of when trying to lose weight (though butter is much better than most sprays so long as it's all natural butter.)
  
• Yesterday I taught mom how to do a hang clean! Today it was dumbbell snatches! Very nifty!
• The new Dinosaur Jr. disk is excellent!
• Last week I was trying to convince my sister to teach an entire yoga class like Yoda. I realize it would take some work and practice but I think it would be worth it. I just remembered this when I read a Favorite Quotes thread on one of my favorite coaching sites (pay site.) One of the quotes is from Yoda, "Try Not. Do or Do Not, There is No Try." This is a great line for people who accept failure because they feel like they are putting in the effort. You can always work harder to attain your goals!

Everyone enjoy your Friday and have a great weekend!

The Real Food Challenge

I've briefly mentioned this is previous blog posts but I wanted to write further since I was inspired by a facebook thread started by my cousin (or quasi cousin...does my cousin's wife automatically become my cuz? what are the rules on this one?) Little back story...my cuz is a big supporter of President Obama and especially of healthcare reform. As I was reading the ensuing thread my thoughts went to how dependent we really are on medicine to cure all that makes us sick. We don't need to be dependent on medicine and big pharma to keep us well. We can take control of our own health. And it's easy! We simply need to eat real food. Real food contains one ingredient on the label (two if the other is water.) Real food (for the most part) does not come in a box or a plastic bag. You might think that takes nearly the entire grocery store out of play and, well, I guess it does. But there is TONS left! Reintroduce yourself to the produce section. Eat meat (eggs, grass fed beef, chicken, turkey, lamb, fish, and anything else that was once running around.) Here's the challenge, try to go a full week only eating real food. That means as much fruit, veggies, meat, and nuts that you can eat. Seriously, please don't measure a damn thing. When you eat real food you don't need to be concerned with calories. If you want to prove it to yourself try eating 1,200 calories of fruits and veggies in one day. Good luck. Yogurt is great so long as it contains Real and Active Cultures. Use plain yogurt and mix in your own fruit for the best option. Quinoa is a great replacement for rice. Sis concocted a very nifty quinoa salad that perhaps she'll post below. Steel cut oats are also great and something I just added to my diet. Have some fun with it and do some experimenting.

Let's see how everyone does. Pass this along to anyone you know who might be interested or just needs a little help with their health. Use the comments section to post your progress and ensuing health results. Post any nifty recipes or concoctions you come up with. And after you go one full week with real food then let's shoot for two! Good luck to all!

Mike

Core Training

Happy Wednesday! I hope everyone had a tremendous Labor Day weekend! Today I want to write a little bit about core training. First off, what exactly is the core? Most people think of the core as the rectus abdominis (your six pack.) That is one of the muscles of the core but it's not alone. The core also includes Transverse Abdominis, Obliques (external and internal), Quadratus Lumborum, Erector Spinae, Multifidus, AND (perhaps most importantly) the glutes. Truth is, when compared to the rest of the muscles of the core, your six pack doesn't do a whole lot. It flexes the trunk. That's really it. But because people strive for the perfect six pack we concentrate on this one muscle. Truth is, if you want a six pack, stop doing crunches (more on crunches later) and eat better. If you want a strong core you need to learn to use all muscles synergistically. It's important to stop thinking of the core as the muscle that flexes the trunk and as the group of muscles that prevents rotation. Here are some simple exercises that require minimal equipment.

A front bridge will activate the very important Transverse Abdominis (the body's natural weight belt.) This exercise is a great start for people who really want a strong core. The same can be performed laterally. See if you can hold these two exercises for 30 seconds without moving. If you can't you have some work to do. If you can you are ready to move on to bigger and better things:

• Knee tuck - this is a great exercise that can be performed with only a Stability Ball. And, you can add a push up for even more fun!
• Toe Balance - this is great for isometric strength
• Stability Ball Side Bridge - makes the side bridge just a bit more difficult

Hopefully, you've noticed that I haven't mentioned crunches. That's because they suck. They only work one muscle (Rectus Abdominis) AND they contribute to low back pain. If you already have low back pain then performing crunches will exacerbate the problem. Simply put crunches at best are ineffective and a waste of time and at worst very dangerous over time.

I would much rather you spend your time strengthening your glutes. People with low back pain generally have weak glutes or glutes that don't fire. Because we sit all day (on the couch, in the car, at work) our glutes have stopped to work as they should. We must retrain them to work in conjuction with the rest of our body. Here's a good start. Do you feel this primarily in your glutes or hamstrings? If you feel it in your hamstrings then your glutes aren't working properly. Here's the next progression. Don't let your hips drop! These are a great start to add to your daily warm-up to help you build a more effecient body.

Mike

Random thoughts...Part 2

• Here is a VERY important read. It's titled, "The Perils of Ignoring History: Big Tobacco Played Dirty and Millions Died. How Similar is Big Food?" It takes a detailed look at the playbook used by the tobacco companies and how that is eerily similar to that being used by the big food companies. It's long and scary but worth the time.
• Here's an update to the swine flu vaccine post from last week. My point is, please don't get the swine flu vaccine, or any flu vaccine for that matter. Especially if you are a man, woman, or child.
• I have heart strings...They can be tugged...

Everyone out there have a tremendous Labor Day weekend!

Mike

My workout

Hello 4:30 am!! I thought it might be fun to share an example of what my own workout looks like. I do full body workouts 5 times per week. That way I never exhaust any body part or movement pattern. My area of focus in terms of corrective exercise is my thoracic spine. I include a circuit during my warm-up and another exercise during my strength portion to better mobilize my thoracic spine. Anyway, here was my workout on Sunday:

Warm-up:

Foam Roll
Stretch - quads, glutes, groin
Lunge series - x 3 times each
Thoracic spine circuit

Core:

Cable lift x 8 times each
Cable chop x 8 times each

(these are performed on a Keiser functional trainer. If you are looking for a gym this is the equipment you want to see.)

Plyos:

hurdle hops - 2 x 10
1 leg diagonal hurdle hop - 2 x 5 ea

Strength:

Squat Jumps - 3 sets x 5 reps
PVC overhead Squat - 3 sets x 8 reps
(this is a paired set. I perform one set of squat jumps, then without rest, perform a set of PVC overheard squats, then repeat with no rest)

Dips - 3 sets x 8 reps
Single leg Squat (my favorite!) - 3 sets x 6 reps
(another paired set)

Deadlifts - 3 sets x 5 reps
Inverted Row (using TRX suspension system) - 3 sets x 8 reps (best exercise for those working at a desk!)
(also a paired set)

This workout will take about 50 - 60 minutes. A good full body strength workout will include:

1. A power exercise (Jump Squats in this example)
2. Upper body pull (Inverted Row)
3. Upper body push (Dips)
4. Lower body pull (Deadlifts)
5. Lower body push (single leg box Squats)
   

Add a good dynamic warm-up, some corrective exercises, and some plyos and that's really all you need. This is by no means a perfect workout but the general structure will work for anyone.

Mike

Stretching 101

One of the underrated aspects of training is stretching. And I’m not talking about the dynamic stretches you get during your warm-up. I’m talking about good old fashioned static stretching. These are stretches that you hold for 20 - 30 seconds. First it’s important to understand what stretching really is. Muscle fibers do not stretch. The surrounding fascia (connective tissue) probably stretches a little bit. What we are really doing when we stretch is manipulate our muscle spindles and Golgi Tendon Organs (yup, here’s the dorky part.) These are the proprioceptors that receive messages in the muscle and tendons from the spine, not brain. These act as our defense mechanism against injuring ourself due to reaching outside our range of motion. If the message came from the brain it would be too late and injury would ensue. The muscle spindles and GTO will receive one of two messages. The first is “Yeah, we’ll allow this” and the muscle will remain relaxed. The other is “HOLY CRAP, THIS IDIOT IS TRYING TO KILL US” which will result in a quick contraction of the muscle inhibiting further range of motion. This explains why active people are more “flexible” than inactive people. Active people are able to extend their acceptable range of motion through their activity. Here are some good rules to follow to add stretching to your program:

1. Only stretch what needs to be stretched. If your hamstrings don’t need to be stretched then don’t stretch them. In fact, stretching what doesn’t need to be stretched can be detrimental. You are better off being tight everywhere than being flexible in only one area. So if you are good at a stretch that is likely the one that needs to be eliminated. Focus on the stretches you are not good at or don’t like.
2. Stretching should be performed cold following foam rolling (woohoo! my first link to myself!) It is always best to foam roll for 3 - 5 minutes then perform a few static stretches. This is the best way to get chronic adaptations. If you stretch after warming up or post workout you will be able to go deeper into a stretch but you will not get chronic benefits due to the muscle spindles and GTO being more receptive to a greater range of motion. To get chronic flexibility improvements we need to manipulate the muscle spindles and GTO while cold.
3. If you get massage work done you can get more from the massage by stretching what was worked on throughout the day after the body work. Performing 60 second holds on the areas that were worked seems to be most beneficial.
4. If you work at a desk (ha ha) these are likely the areas that need the most attention (sub-lists are a pain on blogspot):

- hip flexors/quads (these get short due to being in the seated position all day
- chest (these muscles get short due to being hunched over the desk/computer, behind the steering wheel, seated at the dinner table all day)

• Other muscles that likely need attention are: 1) Adductors (groin), 2) Calves, 3) Hamstrings, 4) Glutes
  

That’s it. You can stretch out all these areas prior to each workout following your foam roll or just pick a couple to do each day. But don't forget this extremely important part of your overall fitness.

Mike

112 Hours

There are 168 hours in every week. After sleep that leaves 112 hours (if you are fortunate enough to get 8 hours per night.) The most successful and happiest people are those who take the best advantage of their 112 hours. People often make the excuse that they don’t have enough time to exercise or spend with their family or go back to school yet they spend 20 hours per week watching TV. So the question is, how do you spend your 112 hours? Is there a goal you want to accomplish but you feel like you just don’t have enough time? Do you take a mere 5 - 7 of those hours to devote to your own health with exercise? Do you take another few hours a week to shop for and prepare healthy meals for yourself and your family? Or do you continue to make lame excuses and sacrifice your own well being? The time is there. It’s up to you to budget your 112 hours to get the absolute most out of your life.

Mike

PS...This week marks the return of sis's blog! Check it out! She offers a slightly different take on fitness from the yoga perspective.

Mmmmm...Berries...

I was planning on writing a different post today but I received a tremendous tip this weekend that I want to pass along (more on that later.) One of the best foods everyone can add to their diet are berries (of all kind!) My own diet includes:

• Blueberries - There is a scoring system for antioxidant power in foods called ORAC (oxygen radical absorbance capacity.) The explanation for the test from "The 150 Healthiest Foods on Earth" is, "Scientists test how well all the different phytochemicals and antioxidants in a given food perform together, and then give the food a rating based on that performance." So what's the point? Blueberries are the highest scoring fruit on the planet! On top of that blueberries have been found to have the greatest cancer fighting properties of all fruits.
  
• Raspberries - We all know fiber is good for you. Well, raspberries contain a ton of fiber! in one cup of raspberries you will get 8 grams of fiber. They also contain tons of important vitamins (calcium, vitamin C, vitamin K, etc...) Raspberries are perhaps the best source of Ellagic acid. Tests have shown ellagic acid kills cancer cells without destroying healthy cells. Oh, that brings me to my nifty tip. I love raspberries! They are one of my favorite foods. But a container lasts about 3 hours in my refrigerator (really a pretty good sign of the health benefits, but I want to get to them before other organisms.) So as I was checking out at Trader Joe's the woman bagging mentioned to cover raspberries with a paper towel. I tried that yesterday and they stayed fresh the whole day and are still not mush and moldy this afternnon! Jackpot! One other important note about raspberries, they are heavily contaminated with pesticides and other bad stuff. This is one food it is a very good idea to buy organic.
  
• Strawberries - Also contain tons of ellagic acid. Strawberries also may help with short term memory, you know, if you want to remember stuff.
  

These are just a few that are a staple in my diet. All berries are great foods to add to your diet. They can be eaten fresh or frozen. Frozen berries taste great in my morning smoothie! I also make a snack that contains whole milk plain organic yogurt, peanuts, sunflower seeds, pumpkin seeds, flaxseed meal, raspberries, blueberries, and avocado. It's quite tasty. Add a scoop of whey and throw it into a blender and you have yourself a nice post-workout meal. That's it for today...Now I'm hungry.

Mike

Random thoughts...

Here are a few interesting things I read today....

• This is a blog that I regularly read. If anyone likes hummus (YUM) he has a homemade recipe posted today. I think I'm going to give it a try...
• Speaking of Vitamin D, here's another quick article about the role of Vitamin D and cholesterol..."Diabetics deficient in vitamin D can't process cholesterol so it builds in blood vessels, increasing heart attack and stroke risk, U.S. researchers said."
• Here's one for the Stupid Human Tricks Hall of Fame.
• Here's another blog I read often. I really like her most recent post about the power of simply believing in yourself, staying focused, and going through every aspect of life with a positive attitude.

Everyone have a tremendous weekend!!

Mike

Sunlight to Prevent the Flu

A few days ago I saw on the television that the predicted number of deaths due to the H1N1 virus could reach 30,000 - 90,000 in this country (or the U.S. for those readers abroad.) Yet, missing from these reports is a nice and easy way to significantly decrease your chances of contracting the virus, or any other strain of flu. That is by getting optimal levels of Vitamin D. And that means getting outside for some sunlight...EVERY DAY! Seriously, no more going from house, to garage (without stepping outside), to car, to parking garage at work, then back home. In fact, many people believe that influenza is simply the symptom of Vitamin D deficiency. Canada is currently doing some research regarding Vitamin D levels and flu symptoms. And getting a flu vaccine is NOT the answer (especially for the youngsters!) Here's an important article detailing some of the side effects of the flu vaccine. Also included are some very easy ways to prevent the flu, including:

• Get optimum levels of Vitamin D
• Get enough sleep
• Eliminate sugar and other processed foods from your diet
• Include an Omega-3 supplement to your diet
  

A Better Warm-up

One of my pet peeves (I don't have too many) is watching people hop on a treadmill for 5 - 10 minutes prior to their workout and think they are getting in a good warm-up. Spending 5 - 10 minutes on the treadmill is not a good warm-up. A proper warm-up will increase flexibility and mobility, increase your heart rate, and prepare you for your workout. 5 minutes on a treadmill (or elliptical or stationary bike) will merely accomplish one of those things (increase heart rate.) Your warm-up is the perfect opportunity to work on your mobility, especially in your ankles, hips, thoracic spine, and shoulders. Some joints need to be stabilized, others need to be mobilized. Starting at the bottom and working our way up these are the functions of our major joints:

• Ankle - mobility
• Knee - stability
• Hip - mobility
• Lumbar Spine - stability
• Thoracic Spine - mobility
• Scapula - stability
• Shoulder - mobility

Take a look at that list. If your hips aren't as mobile as they should be your lumbar spine and knees need to pick up some of the slack and become more mobile. This is exactly what leads to knee and low back pain. Most people lack mobility in their thoracic spine. This leads to an unstable scapula, thus shoulder immobility (along with low back pain.) If your left ankle is immobile that could lead to compensation all the way up the chain and lead to right shoulder pain (or even right pinky finger pain!) Go here for more information on the way our joints work together (if anyone is interested.) A proper warm-up will include body weight lunges in all three planes of movement (lateral lunge, back/front lunge, and rotational lunge.) This will increase mobility in your hips and ankles. Add a few quick exercises to mobilize your ankles, thoracic spine, and shoulders and you are ready to go. Here is a great article with videos of 8 mobility exercises to include in your warm-up.

I'll steal Mike Boyle's last line to finish up, "Give these a try. It will take 5-10 minutes and not only will you look better, you'll feel better."

Food of the Week: Kiwifruit

One of my absolute favorite fruits is Kiwifruit. And as it turns out they are one of the most nutritious fruits as well! In fact, Kiwi is, ounce for ounce, the most nutrient dense fruit on the planet.

• Kiwi contains twice as much Vitamin C as an orange, which is very beneficial to alleviate symptoms of asthma
  
• Two medium sized Kiwifruit contains 5 grams of fiber
• They have more potassium than a banana

Perhaps best of all is Kiwi is a hearth healthy food. Kiwi acts as a blood thinner (Dave!) without any of the side effects of blood thinning medicine or aspirin.

All that and they are wicked tasty! And cheap! Oh, and they are also one of the foods least contaminated with pesticides!

I have used them in my juicer and have found they don't juice very well. But, the skin is edible, so no need to cut them up, just eat as is!

Mike

Missing from the Health Care Debate

Hmmmm...what to write about today? Well, the Health Care Reform debate seems to be a popular news item lately. Unfortunately none of the proposals will actually lead to a healthier society. Over 30% of the U.S. population is obese! Obesity leads to cardiovascular disease, diabetes, and certain cancers (all things that drive up health care costs.) Yet the foundation of the FDA sponsored food pyramid is 6 - 11 servings of grains per day. For most people that is 6 - 11 servings too many! Grain is used to fatten cattle, yet people are surprised when that same diet leads to obesity in humans. And the result is the drug companies maintaining their control over our society while selling us drugs that only makes us sick. Here is an article detailing ten things missing from the health care debate. I admit, implenting these kinds of reforms would lead to a short term economic disaster, but isn't our health worth it? Our government subsidizes the growing of corn (and thus high fructose corn syrup, really bad stuff by the way) yet grass fed beef is not only hard to find but REALLY expensive. That would be reform #1 in my opinion. End the corn subsidies and use that money to bring the cost of vegetarian fed beef/chicken down for the consumer. My quest is to find some local farms that sell grass fed beef. I will pass along that info. In the interim Trader Joes does sell grass fed beef (along with vegetarian fed chicken.) That's my rant. Unfortunately these items are not included in the debate. But of course the fear of socialism and death panels are.

Mike

Foam Rolling

One of the most important pieces of equipment everyone should own is a Foam Roller. In fact my quest is to put a foam roller in every living room. I know, not much of a quest, but it's really a great and easy to use piece of equipment (and cheap too!) Foam rollers are used for self massage. The benefits of using a foam roller include (but not limited to) correct muscle imbalances, increase joint range of motion, and relieve muscle soreness and joint stress. The roller can be used on any part of the body. My typical rolling regimen is as follows:

• Calves (very painful for me)
  
• Hamstrings
• IT bands (very painful for most people)
  
• Glutes
• Upper back (hands behind head then arms crossed in front of body)
  

I do this prior to training as part of my warm up then post workout as well. It only takes 3 - 5 minutes. It's also a great way to recover from a long car ride. If you spend your days working at a desk take a few five minute blocks and hop on a roller to improve your posture. Seriously, if I am sitting at a desk or in the car for a while all I have to do is roll my upper back and my posture immediately feels correct again. Here's the thing, DO NOT avoid the painful spots! In fact that is where you want to spend more time. I spend most of my time on my calves (stupid calves.) Most people need to spend their time on their IT bands (outside of thigh running from hip to knee.) If you are a runner a foam roller will be your best friend. You can name it and everything. I think Pedro would be a good name. Anyway, here is a great article with many photos showing how to roll most of your body.

Mike

Take Control of your Own Health

Today's post will be brief. I just read this great article about the swine flu vaccine. I'm sure the claims about the potential horrible side effects of the vaccine could be up for debate. But the last section (Vaccines = Modern Medical Quackery) is spot on. The pharmaceutical company's "aim is to leave you nutritionally ignorant, victimized and helplessly addicted to a never-ending stream of chemical interventions justified by the invention of (mostly) fictitious diseases. That is the state of western medicine today." Point is with real, unprocessed food we can take control of own immune systems to remain strong and healthy. Here's the challenge; for one week eat only real food. If, on the label, it contains more than one ingredient (unless the second is water) don't eat it. If it comes in a box (with a couple exceptions) it's not food. At the very least this will force you to think for a moment about what you are putting into your body. And at best you'll feel better in only one week and continue to take control of your own health.

Mike

My Weekend in Boston

This past weekend I spent in Boston at a Functional Movement Screen and Core Training Systems workshop. The Functional Movement Screen (FMS) consists of 7 fundamental movement patterns that we all had as children and have likely lost over time. The screen is used to determine potential risk for injury then to prescribe the proper corrective exercises. The screen is used by many NFL, NHL, and most big time college football programs to determine an athlete's readiness to play (and prepare to play.) If an athlete scores low he will not be allowed to perform certain lifts until that movement pattern is cleaned up. The max score is a 21 (score of 3 on all 7 screens.) Just for some perspective, Joseph Addai (Pro Bowl running back for the Indianapolis Colts) scored a horrible 9 the first time he took the screen. My mom scored a 14. Joseph Addai is a far better athlete and much more "fit" than mom (sorry mom) but his movement patterms were far more dysfunctional. Without the screen he would have been allowed to train and build strength and fitness on top of his dysfunction. This would have resulted in injury. However, because of the screen, his coaches were able to hold him back temporarily, clean up his movement patterns, and keep him healthy and productive on the field. Now, he's an elite athlete but it can (and should) be applied to the general public as well. Anyone who wants to start a fitness program with dysfunctional movement patterns will get injured and give up on their program. Using the screen we can find the source of problems that result in low back pain, knee pain, shoulder pain, etc. Anyway, over the course of the workshop I took a ton of notes, here are some:

• "It's not about sports, it's about moving." Point is, we ALL move, and we can ALL move better than we do now.
• Grip strength is the best predictor of overall strength. I think I need to buy a grip strength analyser and test this out.
• "What you remove is sometimes of greater impact than what you add." Apply this to your diet. If you eat a big bowl of cereal for breakfast, a sandwich for lunch, and a big plate of pasta for dinner then you need to remove all the crappy grains from your diet, not start taking some fish oil.
  
• Performing a deadlift or romanian deadlift with poor form will result in LESS pressure on the disks in the lumbar spine than sitting while lifting or pulling. Think about that one if you are someone who goes to the gym and "does the machines." You are putting a tremendous amount of stress on your lower back when you sit at one of those Nautilus machines and perform the chest press or row. This will catch up to you.
• Many studies have shown that performing deadlifts (or any deadlift variation) to be a great way for the elderly to maintain bone density and hormone levels.
  
• Ibuprophin is a bad breakfast
• Assymetry is the recipe for injury.
  

And finally,

• Fitness on top of proper movement patterns is ALWAYS the best way to remain healthy, active, and injury free!!

Mike

PS...Oh, also, I'm an early riser but 5:30 is much too early to be up on a Saturday. 6:30 is no problem, but 5:30 was rough.