tag:blogger.com,1999:blog-20836263630109912872024-02-19T17:13:26.620-08:00Fitness ConsiderationsAnonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.comBlogger245125tag:blogger.com,1999:blog-2083626363010991287.post-3803825185770654442015-02-18T08:42:00.002-08:002015-02-18T08:42:19.066-08:00New Posts in a New LocationHi everyone! All three of you that read my blog! <div>
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I've started a new website where all future blog posts will appear. </div>
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You can find it at <a href="http://www.strengthgeek.io/">WWW.STRENGTHGEEK.IO</a>!</div>
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Thanks for following along as I train, learn, and generally pontificate about my interactions with FITNESS! MODAL DOMAINS! STRENGTH ENDURANCE! PROGRESSIVE OVERLOAD! MAXIMUM EFFORT BEASTMODE!</div>
Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-78892719721266863442015-01-29T11:00:00.000-08:002015-01-29T11:00:01.444-08:00What I Learned - Perform Better One Day Seminar (Part II)Two weekends ago I went to the South San Francisco Convention Center to attend the <a href="http://www.performbetter.com/webapp/wcs/stores/servlet/SeminarsDisplay?catalogId=11801&categoryId=2009510&langId=-1&storeId=10151">Perform Better One Day Seminar</a>. Perform Better is perhaps best known as an fitness equipment and supply company, but they put on fantastic seminars. I'm considering going to the three day seminar in Long Beach, CA this summer instead of the NSCA weekend trainer's series this year.<br />
<br />
Here is the second part of the series:<br />
<b><br /></b>
<b><br /></b>
<b>Dan John</b><br />
<b>www.danjohn.net</b><br />
<b><u>Fitness for Everybody Else</u></b><br />
<u><br /></u>This talk was about evaluating and handling the "everybody else" group. The aging athletes, or the inactive but motivated people. They differ by degrees, many needs are still the same, and he sums them up as:<br />
- Stretch what is tightening<br />
- Strengthen what is weakening<br />
- Keep all the tubes clean and moving<br />
- Live long & drop dead<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5RAKzLiIo5EiaBBhLusx_YA2ki4tXAr05YC4EYI_Uu6DR5fmG15kgtzXuGxzO4CWerl0kxJ-SHFGHqOaOaWLkUOJI0k8WMA7_rKv8x1peslMrqQkYrmyBb32yE1r7O6osXqwZKN2N0a8/s1600/danjohn.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5RAKzLiIo5EiaBBhLusx_YA2ki4tXAr05YC4EYI_Uu6DR5fmG15kgtzXuGxzO4CWerl0kxJ-SHFGHqOaOaWLkUOJI0k8WMA7_rKv8x1peslMrqQkYrmyBb32yE1r7O6osXqwZKN2N0a8/s1600/danjohn.jpg" height="305" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Dan John: A legend in the strength and conditioning world.</td></tr>
</tbody></table>
<br />
He also emphasized that clients will, WILL, lie to you. For a few reasons. One is that they want you to like them and help them, and perhaps if they told you the truth about how awful their habits are, you won't be inclined to work with them.<br />
<br />
But most importantly, they want you too see them as they want to be seen, not as they actually are. Many clients will come to you with the "this really isn't me" mentality, and it's our job as trainers and coaches to figure out how they see them selves and help them get there.<br />
<br />
As such, Dan has come up with some questions for evaluation that get around many peoples' knee jerk reaction to lie.<br />
<br />
1) Have them stand on one foot, either foot, for 20 seconds.<br />
- For some reason, and he sees this over and over again, if they can't do this, they need to be outsourced for a medical evaluation. There are many health issues that affect one's ability to balance on one foot, from inner ear issues, to effects of proprioception and strength.<br />
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEpi0GgLJUy4BRf9NbKkNwcot-42TD0hK6Qz_Tn45CBA8Qye_ITmZMmPy54LiBMJ37GYRf18GV4-yfbJC6XA9Yl8sldsaUiVnKLEZPa3XdZeSPmfLoG32qgdYUYz-Za4JEJumxoYKSNCc/s1600/FMS.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEpi0GgLJUy4BRf9NbKkNwcot-42TD0hK6Qz_Tn45CBA8Qye_ITmZMmPy54LiBMJ37GYRf18GV4-yfbJC6XA9Yl8sldsaUiVnKLEZPa3XdZeSPmfLoG32qgdYUYz-Za4JEJumxoYKSNCc/s1600/FMS.gif" height="182" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Because people generally don't like being tested.<br />
And even if you had this score, what would you do differently?</td></tr>
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2) Two measurements: waist to height ratio and body weight.<br />
- The person's height should be twice their waist, and they should weigh under 300 lbs. (Don't start with me on powerlifters, this isn't the population we're talking about here.) If they don't pass either of these, have them get an evaluation from an eye doctor and dentist. Why? First, they're less intimidating than medical doctors, so they might actually go. Second, eye doctors can diagnose things like diabetes and heart disease because they are actually LOOKING at the vasculature in the eye. Dentists can diagnose various diseases based on the health of a patient's gums.<br />
<br />
3) Three questions<br />
A) How many pillows do you sleep with?<br />
- Most people won't lie about this. Not how many do you NEED, how many do you use? Anything more than one means this will be a mobility client.<br />
B) How many <u>colorful</u> vegetables do you eat?<br />
- For some reason, Dan has noticed that if you add the word "colorful" to the question, people stop to think and give a real answer rather than the knee jerk "of course I eat vegetables" that is probably a lie.<br />
C) "Do you exercise at least half an hour a day?"<br />
- This one is tough because you often hear "well... what do you mean by exercise?" Housework? Walking to the store from the furthest parking spot? Coffee break stroll? So this one might not tell you as much as the others, but at least you've put the idea of getting movement wherever they can into their head.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw72v5cr-t1Chk2z5j1B6eFvv3CmGqb73oqTz_TNfA7NQDnwmRgEQxy8obaBJcgLgFPcPWIRWQPWYZ3atMoTAH5nTissCLGxhCiScosUXABkqjYQ_NdobPY1uz4kkr8hNPZkKvw3EmMf8/s1600/colorful-vegetables-fruits-716804.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw72v5cr-t1Chk2z5j1B6eFvv3CmGqb73oqTz_TNfA7NQDnwmRgEQxy8obaBJcgLgFPcPWIRWQPWYZ3atMoTAH5nTissCLGxhCiScosUXABkqjYQ_NdobPY1uz4kkr8hNPZkKvw3EmMf8/s1600/colorful-vegetables-fruits-716804.jpg" height="320" width="262" /></a></div>
<br />
4) Then Dan has three physical tests he uses:<br />
A) Two minute plank<br />
B) 100yd farmer's walk - using a trap bar loaded to body weight<br />
C) Standing long jump - should be able to jump their height<br />
<br />
Using these results can give you the proportion of how to approach their training: mobility, strength, and body composition. Dan agrees with Coach Dos on most programming points: the movement are broken down into hinge, squat, push, pull, carry/crawl that you vary in weights, rep ranges, uni- and bilateral. It should be smart, but it shouldn't be hard.<br />
<br />
For clients that need more work on body composition, you have to be careful giving nutritional guidelines. Never mind that the minimum wage guy at GNC can give the hard sell to some schmuck about what they should be putting in your body. Unless you're a registered dietician, giving too detailed a nutrition plan to clients is breaking the law. Makes no sense, but there we are...<br />
<br />
So with them, you give them the guidelines:<br />
- Cut out added sugar<br />
- Cut out the "cardboard carbs"<br />
- Get rid of "FrankenFats" aka - Transfats<br />
- Eat your colorful veggies<br />
- Do something you are not good at. The more inefficient you are at an exercise, the more it will burn calories.<br />
<br />
<u>My Take Away:</u><br />
<br />
Just because clients say things because they want to believe themselves to be who they see themselves as, doesn't mean we can't get some information out of them with some creative questions. Also, things just don't need to be complicated. Choose the basic human movements, give variation, get stronger, stay mobile.<br />
<br />
<br />
<b>Alwyn Cosgrove</b><br />
<b>www.alwyncosgrove.com</b><br />
<b><u>Metabolic Resistance Training</u></b><br />
<b><u><br /></u></b>So, honestly, it was a little harder to listen to this one. I was pretty distracted by his<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgM_pWdlXkHNkSASWC-ujI-Ej71xcRRrMpXuucNm0c3vBN-ALaU9qeLQiJADUi3-SMorid5tUUlyYDczb5MAWEffr_huwMbKrC9sESgTCEGmfzmyitvABWjGmGrzMDRwh30praFpY3xhg/s1600/alwyn2010.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgM_pWdlXkHNkSASWC-ujI-Ej71xcRRrMpXuucNm0c3vBN-ALaU9qeLQiJADUi3-SMorid5tUUlyYDczb5MAWEffr_huwMbKrC9sESgTCEGmfzmyitvABWjGmGrzMDRwh30praFpY3xhg/s1600/alwyn2010.jpg" height="320" width="212" /></a></div>
<br />
After showing some studies that show traditional gym workouts with their long slow endurance and easy going circuit training don't make much of an effect on client body composition. In a study of 439 obese, post-menopausal women, they were divided into four groups with the following bodyweight change results: A) Diet only (-8.5%) B) Exercise only(-2.4%) C) Diet plus exercise (-10.8%) D) Control (-0.8%)<br />
<br />
What you can see is that adding exercise was additive to the diet protocol. And it wasn't statistically significant between diet and control, whereas diet alone vs control was.<br />
<br />
So are we fighting a losing battle here? I'm pretty sure we've all heard the phrase "you can't out run a donut" as a reason you shouldn't eat like crap just because you went for a jog. I've told people that you can't out train a bad diet.<br />
<br />
Unless you can.<br />
<br />
Alwyn believes in Metabolic Resistance Training - "a modification of traditional resistance training to maximize fat loss, by increasing caloric burn during the activity, and metabolic rate after the activity and long term."<br />
<br />
This is where EPOC comes in. EPOC stands for Excess Postexercise Oxygen Consuption, which is the time it takes for your metabolism to return to pre-exercise rate. This could be very quick in the case of a lighter workout or slow endurance work. Or it could last for several hours when it comes to hard intervals and heavy lifting.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuRe1bkkHdzBrN46pmcrr4nQs-N50XOClsXmzI80RsLrx2EUdF_ZhTlvKlQJsCcJgqQJLXhHeFuViqbs5zwPir4PV9CA7qYgMfmbbCR8GLFuoOJAWdLK0jh0EPFEZKPqUqd2rh6IPgVZM/s1600/epoc.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuRe1bkkHdzBrN46pmcrr4nQs-N50XOClsXmzI80RsLrx2EUdF_ZhTlvKlQJsCcJgqQJLXhHeFuViqbs5zwPir4PV9CA7qYgMfmbbCR8GLFuoOJAWdLK0jh0EPFEZKPqUqd2rh6IPgVZM/s1600/epoc.jpg" height="175" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">The best way to help clients lose weight is to increase the green area under the curve. </td></tr>
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Two papers that Cosgrove referred to (Heden T, 2011 and Schuenke at all 2002) how show that EPOC can last for 38 to 72 hours after a hard circuit set. So they're not saying the CICO (calories in vs calories out) is wrong. They're saying that we're not doing enough of the right things to maximize the calories out part of the equation.<br />
<br />
And with the steady state cardio, why isn't it working? Does it trigger the person to eat more? Does it trigger the person to move less elsewhere, resting up after their exertion? Either way, the calories burned during steady state seem to be "made up for" elsewhere. So maximizing EPOC needs to happen for best results.<br />
<br />
Cosgrove went through many studies and program designs that showed how these high intensity programs far, far out-shined traditional training programs. The caveat: it's brutal. This is the kind of training that you have to learn how to do and ramp up to.<br />
<u><br /></u>
<u>My Take Away:</u><br />
<br />
Awesome for my young clients, my clients who used to be athletes, and my clients who are in generally great shape. But guess what? Most of the people that come to me aren't in great shape and are usually a little older. That's why they come to me in the first place. I'm not going to ask a 60 year old woman who hasn't been active in years to do some of these protocols. I'm going to focus on general strength training, mobility work, and get the best "CrossFit-esque" circuit training in that I feel she can handle.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3YFiQEiIO7xOyKx0xtosqi0hiw1xGNznYU4-tseaE-4XiRZZWIUCzU38UKbG9XaYk3lzUU6z-8oxwQoUEVmSQ08p4txSkKFOS1KADTkeAckJZ7ANM5vKJvJSR90nELGlsAKBU32q19v4/s1600/squats-crossfit-strating-strength-ball-252x300.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3YFiQEiIO7xOyKx0xtosqi0hiw1xGNznYU4-tseaE-4XiRZZWIUCzU38UKbG9XaYk3lzUU6z-8oxwQoUEVmSQ08p4txSkKFOS1KADTkeAckJZ7ANM5vKJvJSR90nELGlsAKBU32q19v4/s1600/squats-crossfit-strating-strength-ball-252x300.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Uhhhh.....</td></tr>
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So that is the main limitation I see with the fervor in this. If you're too brutal to your clients, they will find reasons to not come back.Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-77702419349692513572015-01-26T11:00:00.000-08:002015-01-26T11:00:03.638-08:00What I Learned - Perform Better One Day Seminar (Part I)Two weekends ago I went to the South San Francisco Convention Center to attend the <a href="http://www.performbetter.com/webapp/wcs/stores/servlet/SeminarsDisplay?catalogId=11801&categoryId=2009510&langId=-1&storeId=10151">Perform Better One Day Seminar</a>. Perform Better is perhaps best known as an fitness equipment and supply company, but they put on fantastic seminars. I'm considering going to the three day seminar in Long Beach, CA this summer instead of the NSCA weekend trainer's series this year.<br />
<br />
Here is a quick summary of each presentation over two parts (the second part will come Thursday)<br />
<br />
<b>Robert dos Remedios</b><br />
<b>"<i>Coach Dos"</i></b><br />
<b><u>Program Design Made Easy</u></b><br />
<br />
"Programming and creating training programs is NOT science... it IS, however, a science."<br />
<br />
This means that programming doesn't have to be hard or complicated. It does have to be smart, thought out, and put together always with your ultimate goal in mind.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC3sMnY4gwfvJSpoB2yShG3kReBlbUShtQWPEk76PAjxTGqrnq9yr75wCjCaK0e60N75oJ0QQCYiPH_3DctcREi1sCeVKPP3GJrl9aURs2-l1-DDU2oCY87ERGhu5YmKohedi2po9RtRo/s1600/Coach-Dos-Remedios.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC3sMnY4gwfvJSpoB2yShG3kReBlbUShtQWPEk76PAjxTGqrnq9yr75wCjCaK0e60N75oJ0QQCYiPH_3DctcREi1sCeVKPP3GJrl9aURs2-l1-DDU2oCY87ERGhu5YmKohedi2po9RtRo/s1600/Coach-Dos-Remedios.jpg" height="258" width="400" /></a></div>
<br />
Coach Dos was named Collegiate Strength Coach of the Year by the NSCA in 2006 and has worked at College of the Canyons for a long time. He gets many athletes through the program that have allowed him to refine his programming, experiment and figure out that, hey, this doesn't need to be hard, it does need to be varied, but it shouldn't be random.<br />
<br />
He basically uses a plug-n-chug formula to choose movements, reps and variations. Since he only gets his athletes for 45-60 mins, he super sets his movements to make sure his athletes keep moving. A sample super set might be:<br />
<br />
- Squat/Step/Lunge<br />
- Pull<br />
- Mobility<br />
<br />
These movements won't interfere with each other, keep the rest time to a minimum, and the mobility piece in thrown in means there is some "catch your breath" time before hitting what might be a heavy squat again. One day you might squat, the next day you'll choose something unilateral like a lunge.<br />
<br />
He also makes a point to alternate between high volume hypertrophy cycles and high intensity strength/power cycles about every three weeks. He found he made better progress this way and had less "ramp up" issues (forgetting weights for 10's vs 3's, extra soreness as things change, etc) for each compared to when the cycles were longer.<br />
<br />
<u>My TakeAway:</u><br />
<br />
Basically that I should stop second guessing the way I pic accessory work for my powerlifters. Also, it gave me some ideas to progress my powerlifters. I particularly like the idea of putting mobility work into the super sets.<br />
<br />
<br />
<b>Brandon Marcello</b><br />
<u><b>Energy System Development</b></u><br />
<br />
Honestly, I mostly chatted with Seth and Stevo through this presentation. I had only had two cups of coffee at this point in the day (I'm a five cups a day kinda woman) so paying attention here was difficult.<br />
<br />
The jist of it was that we have three main metabolic processes that all run together to help us complete tasks at various intensities and lengths of time. There is often confusion when some people talk about "we're training our aerobic/anaerobic systems with this protocol" where people actually believe we're turing on and turning off our various metabolic processes with the things we do.<br />
<br />
Different time points will favor different processes, but they are all always working to provide you energy to complete a task.<br />
<br />
When you start an activity, any activity, you're going to use the ATP (adenosine triphosphate, what we use for energy) that is immediately available. All of your metabolic systems spin up to replace the ATP: creatine phosphate, glycolytic, and mitochondrial/Kreb's cycle. The first two are anaerobic and the last is aerobic.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6Tb5AKXjHqlBS7ofqvqGb9X98vaT5Td0FOjKhg9tMsTQuIeXy4EEtcntsfETVkjv02OVw5OzdOh3KShoXlU9DMBywnuKPxoO8aG-OegiuVf16ce2PHV1wLP07sZVuATI9WjeMM478Pwc/s1600/Energy-Systems-Chart.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6Tb5AKXjHqlBS7ofqvqGb9X98vaT5Td0FOjKhg9tMsTQuIeXy4EEtcntsfETVkjv02OVw5OzdOh3KShoXlU9DMBywnuKPxoO8aG-OegiuVf16ce2PHV1wLP07sZVuATI9WjeMM478Pwc/s1600/Energy-Systems-Chart.jpg" height="287" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">ATP-CP referes to Creatine Phosphate</td></tr>
</tbody></table>
<br />
The creatine-phosphate system replaces your ATP quickly, but also taps out fast, since it takes a while for your creatine to become re-phosphorylated. Hence the 10-30 second window many graphs will show you.<br />
<br />
Then you have your glycolytic pathway, that replaces ATP a little slower than creatine-kinase, but much faster than your aerobic system. This relies on your intramuscular stores of glycogen to work, but not on the presence of oxygen. (Side note: eat your fucking carbs!)<br />
<br />
Then we have our Kreb's cycle, that take a little longer to spin up, thought he spin up starts immediately, but will consistently pump out ATP over the long haul with the presence of oxygen. This also has many implications for the use of long, slow endurance training for the recovery of strength athletes, but that's a topic for another time.<br />
<br />
Then he went into the whole Heart Rate Max myth for a bit. You know that caclulation: 220-age = max heart rate? Well....<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdNDqdhivb9LtdPtH6eieRCH3Ah_5srLP7kccaqg9Fc2UoCZgM2mYYncYaU3oykqr8jC0rnGbeBbx4hSJId4ndw-ETJjkW-3rh_B5rtZ07o4qjsOjGW7c8LpT4ouCQtbTDchBfjwtJf3U/s1600/Heart+rate+lies.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdNDqdhivb9LtdPtH6eieRCH3Ah_5srLP7kccaqg9Fc2UoCZgM2mYYncYaU3oykqr8jC0rnGbeBbx4hSJId4ndw-ETJjkW-3rh_B5rtZ07o4qjsOjGW7c8LpT4ouCQtbTDchBfjwtJf3U/s1600/Heart+rate+lies.jpg" height="303" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Lies. All lies. </td></tr>
</tbody></table>
That number came about when two doctors were doing a study of how hard could heart disease patients work. According to a New York Times interview from April 2001, the doctors were just discussing the data prior to a presentation and said "Hey, it looks like the max heart rate is 220 minus the age." But they emphasize this data is from whoever came through the door and gauging maximum heart rate from people who aren't used to exercise is hard, to say the least.<br />
<br />
"[The formula] was never supposed to be an absolute guide to rule people's training. It's so typical of Americans to take an idea and extend it beyond what it was originally intended for," said Dr. William Haskell in the interview.<br />
<br />
All this leads into how he evaluates the work output and the adaptations in his athletes and clients.<br />
<br />
<blockquote class="twitter-tweet" lang="en">
Mechanical load outpacing physiological load over time. A great measure to track ESD improvement. <a href="http://t.co/AKIsBmoBxf">pic.twitter.com/AKIsBmoBxf</a><br />
— Brandon Marcello (@bmarcello13) <a href="https://twitter.com/bmarcello13/status/390966408391057409">October 17, 2013</a></blockquote>
The three grouping are all of the same athlete over time. The darker pink is a coefficient given to heart rate (physiological load) and the lighter pink is the number given to weight moved, or mechanical load. If you compare the first group of bars, with the third, you can see that the athlete moved the same amount of weight, or did the same number of reps, and his or her heart rate was taxed much less to do this work. Solid evidence of adaptation to training.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUbE9aiSyLGOX799_OtjFHaOn8z8XEMRMfNwfFWm2Wv2EngEX3EtdJPDM3ZBUcjT0RQv-Tgq62fY1QWNxTGACb4EHIgyJ1zrjhTx4dVJYt38fYKbeelyMkAgJefo3eKTx75qXXhT7s3g8/s1600/workout+kitty+bosu.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUbE9aiSyLGOX799_OtjFHaOn8z8XEMRMfNwfFWm2Wv2EngEX3EtdJPDM3ZBUcjT0RQv-Tgq62fY1QWNxTGACb4EHIgyJ1zrjhTx4dVJYt38fYKbeelyMkAgJefo3eKTx75qXXhT7s3g8/s1600/workout+kitty+bosu.jpg" height="180" width="320" /></a></div>
<br />
Marcello outfits his athletes with heart rate monitors that feed the information to a display so that during the session, so he can gather this information and assess how they are progressing.<br />
<br />
How does all of this, energy systems, heart rate and adaptation, come together? This understanding helps him guide his programming. When setting heart rate targets, watching how athletes adapt, and choosing movements, weights, and durations for within a training session.<br />
<u><br /></u>
<u>My Take Away:</u><br />
<br />
Honestly, this part I didn't pay as much attention to. I like the idea of using the ratio between heart rate effects and mechanical load as a measure of adaptation. But I really don't think programming needs to be that hard for the vast majority of people. And I can asses how well clients are doing by timing key workouts and tracking top end weights.Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-49158688396165637762015-01-22T11:00:00.000-08:002015-01-22T11:00:01.593-08:00Ballet to Barbell: Line of Sight to Make Movement HappenOne of the cues I often find myself giving to members in my classes is "eyes up" or "look here," usually pointing somewhere specific.<br />
<br />
The body follows the gaze.<br />
<br />
That's why when you watch dancers, they spot somewhere specific. This does two main things:<br />
<br />
1) It keeps the dancer from getting dizzy.<br />
2) It allows the dancer to land facing exactly in the direction that he or she wants to.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/L4_NPf95NKU" width="560"></iframe><br />
<br />
If you've ever taken driver's ed, or taken the motorcycle safety course, the instructor will also emphasize to always look where you're going, don't look at the ground directly in front of your vehicle.<br />
<br />
Same goes for horseback riding. I was always instructed to look at my next jump once I landed from the previous one. (Yes, I took equestrian lessons. In addition to ballet lessons. I'm so white I'm translucent.)<br />
<br />
Same goes for lifting.<br />
<br />
The area I see this most often is in the Olympic lifts. Most people in the CrossFit world have heard that your next should always be neutral. We certainly hammers this in during discussions around squatting, pressing, and deadlifting. But then we get to the dynamic, fast Olympic lifts.<br />
<br />
Like pirouettes, the Olympic lifts are fast and you need to set your line of site so that as you start changing directions your body doesn't go somewhere it's not supposed to. And a constantly changing line of site because you want to keep your neck neutral is going to do just that.<br />
<br />
Where you put your line of site is somewhat up to personal preference. I like to have my clean and snatch view straight ahead, where as my friend, <a href="http://fubarbell.com/">Diane Fu</a>, likes promotes a higher line of sight. But what you will never see is a high level lifter start his or her lift with their eyes on the ground.<br />
<br />
So if you have an issue with jumping forward, landing on your toes, or generally having a hard time meeting the bar, focus your focus and see how it helps!Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com1tag:blogger.com,1999:blog-2083626363010991287.post-679094535707120832015-01-19T11:00:00.000-08:002015-01-19T11:00:02.225-08:00Self Doubt Stops All of Us SometimesTo set the scene of why I've been thinking about this:<br />
<br />
There are a couple of internet famous people out there that I follow and discuss with friends with near obsession. Not reverence, mind you. In fact, much of what they do disgusts me. But I can't help but have a certain amount of awe in how, despite all their short comings (and they have A LOT of them) they truck on with a lack of awareness to them and what seems to be a complete, unfounded confidence in their authority.<br />
<br />
If you're reading this, you're not one of them. I've generally made a point to not be someone on their radar.<br />
<br />
And I think about what I'm doing with what I have, and I can't help but think that if only (IF ONLY!) I had been raise with a little more entitlement, given a little less self awareness, and added a touch of narcissism to my life (outside my relentless pursuit of athletic competitions) I would be in a position similar to theirs. But at the cost of my soul, no doubt.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRcxUBc_QlUjmLIzFqiz3_eYC_teJu9vS97fypt_aHe5AFbabMCZ8hxlBPA67jPyfYOUToGR-FduawGDaRviLDut-YuwpczDxRzbDjoCAUmE13aTHTHuxUUtwQvasyz3q2KesmvAMc7Ew/s1600/Narcissit.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRcxUBc_QlUjmLIzFqiz3_eYC_teJu9vS97fypt_aHe5AFbabMCZ8hxlBPA67jPyfYOUToGR-FduawGDaRviLDut-YuwpczDxRzbDjoCAUmE13aTHTHuxUUtwQvasyz3q2KesmvAMc7Ew/s1600/Narcissit.jpg" height="320" width="317" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a aria-haspopup="true" aria-owns="js_rt" data-ft="{"tn":"k"}" data-hovercard="/ajax/hovercard/page.php?id=612846878728514" href="https://www.facebook.com/GrumpyNietzscheanCat?fref=photo" id="js_ru" style="background-color: white; color: #3b5998; cursor: pointer; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-weight: bold; line-height: 18px; text-align: left; text-decoration: none;">Grumpy Nietzschean Cat</a> on Facebook</td></tr>
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<br />
I could post more nekkid photos to accrue Instagram followers!<br />
I could offer seminars that basically plagiarize what I've heard from real experts!<br />
I could write e-books for $15 bucks a pop that sell half baked ideas and delete comments from anyone that disagrees!<br />
<br />
I mean, I'm not going to do that. A quick few bucks now for a life of shame.<br />
<br />
But sometimes we all get a little too wrapped up in the other side of things. Are we really good enough to try that perfectly reasonable venture that sits at the edge of our minds?<br />
<br />
I know that sometimes I hesitate to write a blog post about a topic because I'm not a "true expert" in the field of whatever topic that I'm considering. But what is a true expert? If you talk to people, the smartest ones are usually the ones who while admit that there is so much more to learn and understand. The dumb ones are usually the most cocksure and adamant about their understanding.<br />
<br />
It was really easy for me to write up blogs and musings on things five years ago when I wasn't in the fitness industry (I was still doing environmental consulting) and had 0 readers. It didn't matter.<br />
<br />
Not that I have a lot of readers now. The average post gets 70-80 hits. Each post gets up on my Facebook page, so that's a pretty small percentage of the people I'm connected to there.<br />
<br />
But it still gives me pause.<br />
<br />
Then I read <a href="http://jamesclear.com/self-judgment">this lovely post</a>, found through the wonderful site of <a href="http://habitry.com/">Habitry.com</a>, courtesy of my friend Steven Ledbetter.<br />
<br />
A quote from the post:<br />
<br />
<i>"<span style="background-color: white; color: #222222; font-family: georgia, serif; font-size: 18px; line-height: 28.7999992370605px;">It is important to realize is that just because you are at Point A and someone else is at Point C that does not mean you are doing bad work. In fact, there is no bad work or good work. Just as there is no such thing as a rose seed that is a bad rose bush. There are just points in time and repetitions completed."</span></i><br />
<i><span style="background-color: white; color: #222222; font-family: georgia, serif; font-size: 18px; line-height: 28.7999992370605px;"><br /></span></i>
So, I know this is the time for resolutions, and I hate New Years resolutions, but that post gave me a kick in the brain. I'm going to write. And I may stick my foot and keyboard in my mouth at some point. But that's part of the learning process.<br />
<br />
So go do that thing you're worried about being judged about. And fuck the haters.<br />
<br />
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<br />Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com1tag:blogger.com,1999:blog-2083626363010991287.post-89673563394989453542015-01-15T11:00:00.000-08:002015-01-15T11:00:01.822-08:00Training Blahs - How I Recognize and Deal With Them. About two weeks before my winter vacation, I was in a serious blah space about my training. I didn't worry about it too much. After all, this comes around for me every two months, give or take. And I've learned over time, through trial and error, that I need to heed the Blahs rather than fight through them. I'll come out ready to train harder at the other end.<br />
<br />
I've had several people ask me about dealing with lapses in training.<br />
<br />
"Are you going to find a gym while you're away to keep training?"<br />
Nope! I work my butt off and my body will be better for the break I give it.<br />
<br />
"How do you push yourself through your program when you're just not feeling it."<br />
I learn to recognize what sort of mental space I'm in and act accordingly. This might include anything from "sucking it up", to doing something else entirely, to taking a few days off and watching Netflix.<br />
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<tr><td class="tr-caption" style="text-align: center;">Teh wates r soooo heavy! </td></tr>
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<br />
Wait, I don't always suck it up? Yes, I'm telling you that, even as a national level competitor in both Olympic lifting and Strongman, I don't always suck it up!<br />
<br />
I actually often tell people "Only n00bz don't take rest days."<br />
<br />
As an athlete, you need to give your body a break. Just as importantly, you have to give your brain a break, too! (Remember Monday's post about doling out motivation slowly?)<br />
<br />
Let's not take this too far, now. 9 out of 10 times, I do suck it up. Usually I'm just feeling lazy or lethargic. Maybe I didn't sleep great the night before, or perhaps I'm still really sore from strongman training or a particularly tough set of squats. Then I just dive in, knowing that a little bit of work will make me feel better.<br />
<br />
So how do I tell the difference?<br />
<br />
Here, I've made a variation on a nutrition approach by<a href="http://www.bodyforwife.com/about/"> James Fell</a> called "Could I eat an apple?" From a Facebook post of his:<br />
<br />
<div style="text-align: center;">
<i>"<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;">I love apples as a tool against [mindless snacking] because of the simple "good" taste, but also because they keep well in the fridge. You never have to worry about not having them, because apples in the crisper can last for over a month.</span></i></div>
<div style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px; margin-bottom: 6px; margin-top: 6px; text-align: center;">
<i>So when you're tempted to eat, ask yourself this question: Can I eat an apple? If the answer is no, then you're not really that hungry and can do without eating. If the answer is "Yes, an apple sounds awesome right now," well, then, you know what to do."</i></div>
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<i><br /></i></div>
<div style="background-color: white; margin-bottom: 6px; margin-top: 6px; text-align: left;">
My personal variation is, "Does doing a CrossFit class sound like a good idea today?" </div>
<div style="background-color: white; margin-bottom: 6px; margin-top: 6px; text-align: left;">
<br /></div>
<div style="background-color: white; margin-bottom: 6px; margin-top: 6px; text-align: left;">
This isn't to knock CrossFit. I coach it, love coaching it, and got starting as a strength athlete through CrossFit. But let's face it, I'm a dedicated strength athlete now, and CrossFit just isn't my cup of tea. And I know I'm mentally burnt when I see a workout that is AMRAP 15 minutes with double unders included and I think "Man, I'd rather do that than these cleans and heavy squats today." </div>
<div style="background-color: white; margin-bottom: 6px; margin-top: 6px; text-align: left;">
<br /></div>
<div style="background-color: white; margin-bottom: 6px; margin-top: 6px; text-align: left;">
And it's fun to join a class because the members know I'm a strength athlete and they get a kick out of me doing CrossFit and are often surprised when I start knocking out butterfly pull ups and handstand push ups. But it's not fun enough to do very often. </div>
<div style="background-color: white; margin-bottom: 6px; margin-top: 6px; text-align: left;">
<br /></div>
<div style="background-color: white; margin-bottom: 6px; margin-top: 6px; text-align: left;">
It's the apple for my mental health litmus test. </div>
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<br /></div>
<div style="background-color: white; margin-bottom: 6px; margin-top: 6px; text-align: left;">
So I would encourage anyone who find themselves dedicated to a fairly serious training regime to figure out what their own "apple litmus test" would be. Some activity that won't hurt you, is fun enough and perhaps you've done in the past, but ins't particularly appealing unless you REALLY need a break from your regularly scheduled life. </div>
Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-23428810772325741412015-01-12T11:00:00.000-08:002015-01-12T11:00:01.366-08:00New Year, New You?Honestly, I hate that crap.<br />
<br />
It's not like the turn over from Dec. 31 to Jan. 1 is a magic portal to a new universe. We're still the same people with our awesomeness and our not-quite-perfect-nesses. Technical term.<br />
<br />
So rather than making grad gestures all at once that will fall flat, lets focus on the little things that can make you feel better. A process that can last all year.<br />
<br />
<b>I'm going to focus on nutrition here for an example</b><br />
<b><br /></b>
There are a bunch of people that will do something extreme like the Whole30 starting in the new year. My issue with these challenges is they basically set you up for failure. They ask so much of you, so many habits to change, and in such a short period of time, you're not going to have the tools and comfort to have lasting change towards success.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_RHiHAhkfvSTInEMXa0-ZaHLzoPbIreYbD8Dm6aLo8WCIZfxbPkZU95-rkY06Xx3bGTJpDD14bqfdNJl-xVpg8K3ux39lldSHW7hS_HG0HwfPRb3YcaQTDWxRJlRMhkAg1TFcAZn1aR8/s1600/success-really-looks-like.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_RHiHAhkfvSTInEMXa0-ZaHLzoPbIreYbD8Dm6aLo8WCIZfxbPkZU95-rkY06Xx3bGTJpDD14bqfdNJl-xVpg8K3ux39lldSHW7hS_HG0HwfPRb3YcaQTDWxRJlRMhkAg1TFcAZn1aR8/s1600/success-really-looks-like.jpg" height="240" width="320" /></a></div>
<br />
Many people that do Whole30's also have these "YAY WE'RE DONE" dinner feasts with fellow challengers at the end. That's not a healthy mental approach to nutrition.<br />
<br />
Try this to start:<br />
- Weeks 1&2 - Just <a href="http://www.myfitnesspal.com/">track your food</a> consumption. By merely tracking, often time people begin to lose weight because it takes the mindlessness out of the action.<br />
- Weeks 3&4 - Find 1-2 more meals a week that you can make at home. Whether that's making more for dinner and taking it for lunch the next day or adding in food prep to your weekend, find either a couple of dinners or lunches that you can make yourself. Keep tracking, and don't worry about calories yet.<br />
- Weeks 5&6 - Now start looking at macro nutrients. Most people don't get enough protein (0.5 - 0.8 g per pound of body weight, based on activity level). Find a place where you can add more protein. This can be meat, greek yogurt, tofu, whatever. This will help you feel sated for longer.<br />
- Weeks 8&9 - Now start looking at over all calories. Is there somewhere you can add more veggies to boost volume and cut back on denser foods? Without touching your protein sources, ideally.<br />
<br />
Notice the trend here. One smaller pice of the puzzle about every two weeks is added. Why every two weeks? First, because when we are gung-ho and want to make all the changes NOW, we tend to over exhaust our willpower stores. We want a little time for each to become something of a habit before we move on to the next.<br />
<br />
Second, and this is only in my experience, when I'm making a change, the first week feels like a total clusterfuck. We're creatures of habit, and even small changes can rock our patterns. The second week suddenly starts to feel more natural.<br />
<br />
I wound't shorten the time frame, but some people might need to wait three weeks before adding a new habit in. And that's totally fine! We're playing the long game here. <br />
<br />
<b>The same approach can be taken with fitness. </b><br />
<b><br /></b>
Starting small, such as taking a walk once a week. Or maybe hiring a trainer but only going once a week. Once you start to feel stronger, the idea of taking that extra walk doesn't sound like so much effort. Maybe even appealing as recovery.<br />
<br />
But remember to take it in small chunks. It's very very very easy to feel motivated to make too many too quick. Dole out your motivation like you dole out money from your bank account.<br />
<br />
And by December, I hope you can look back and be really proud.<br />
<br />
<i>And now time for some shameless plugs. If you need help getting started on your fitness goals, both <a href="http://unitedbarbell.com/">United Barbell </a>and <a href="http://sanfranciscocrossfit.com/">San Francisco CrossFit</a> have excellent and caring coaches that will work with you. We'll meet you where you are and help you take the steps necessary to move towards where you want to be. </i><br />
<i><br /></i>
<i>No need to commit to CrossFit classes, we know they aren't for everyone. No need to commit to multiple sessions a week, get started at your own pace. </i>Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-49585561979764207182014-12-22T11:00:00.000-08:002014-12-22T11:00:01.650-08:00200 Calories of FoodA while back, an article in The Atlantic went around with<a href="http://www.theatlantic.com/health/archive/2014/11/what-200-calories-of-every-food-looks-like/382767/"> pictures of 200 calories of various types of food</a>. It linked back to an app called "Calorific" that contains, apparently, a full database of these images.<br />
<div>
<br /></div>
<div>
There was some talk about food shaming surrounding this post, which I think is absurd. I could go on a whole diatribe about how annoying I find it that, recently it seems, just making someone aware of decisions and consequences and telling the truth (if you over eat, you're going to gain weight) is now seen as shaming. It's facts. Just don't be a dick about it (hey, lard-o, you really gonna eat that?). </div>
<div>
<br /></div>
<div>
Anyway....</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiidrgopW-6gQ1MTwvO6QY7CdwoqVzuFgucIfQT1TQFJilCm7uygl7FFFUwFvfaAQsHoOfSrM0s9iWEpEz8qF2hcDM9BJI0xm_9d8ubMowzw2G_uROIiIB_c_ueoz-4dgRbK4k8VkYF_Qw/s1600/Screen+Shot+2014-12-21+at+7.06.21+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiidrgopW-6gQ1MTwvO6QY7CdwoqVzuFgucIfQT1TQFJilCm7uygl7FFFUwFvfaAQsHoOfSrM0s9iWEpEz8qF2hcDM9BJI0xm_9d8ubMowzw2G_uROIiIB_c_ueoz-4dgRbK4k8VkYF_Qw/s1600/Screen+Shot+2014-12-21+at+7.06.21+PM.png" height="198" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It's easy to put this much cheese and mayonnaise on a sandwich. </td></tr>
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<div>
So I really liked this imagery. Let's say you want a 600 calorie dinner: based on the few images on the page I could have half an avocado, most of a bagel, and presumably some meat. Not bad. Oh, notice how you would need to take a larger chunk out of the donut than the bagel to skim it down to 200 calories. That's useful to know. </div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcO0zHUzMbpDtzJtq9HeL6mfjRH0rIqI8iz19BTkZHrmnS4b4-jH6-EsIcPNIYjbdWL2wwx-wmaP4l_G1SynJxyx9RBZwKwhA9G2k-Z4waXzWxJxtLBaqfP-wPqa3w90WvspknG9NtBM0/s1600/Screen+Shot+2014-12-21+at+7.06.05+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcO0zHUzMbpDtzJtq9HeL6mfjRH0rIqI8iz19BTkZHrmnS4b4-jH6-EsIcPNIYjbdWL2wwx-wmaP4l_G1SynJxyx9RBZwKwhA9G2k-Z4waXzWxJxtLBaqfP-wPqa3w90WvspknG9NtBM0/s1600/Screen+Shot+2014-12-21+at+7.06.05+PM.png" height="202" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I love a good donut, but you can generally eat more of the bagel for the same calorie punch.<br />
Just watch how much mayo you put on either.</td></tr>
</tbody></table>
<div>
<br /></div>
<div>
<div>
But then another Atlantic article recently came out, same idea, <a href="http://www.theatlantic.com/health/archive/2014/12/what-200-calories-of-every-christmas-food-looks-like/383923/">this time of Christmas foods</a>. </div>
</div>
<div>
<br /></div>
<div>
This one makes me sad. </div>
<div>
<br /></div>
<div>
There is only one holiday time of year that gets this intense with festivities and breaks from school and work. And let's face it, many times when family gets together, it's around food. Food is the natural ice breakers for interacting with family that you don't see often. </div>
<div>
<br /></div>
<div>
You know what? Eat the food if you want to. </div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf4_eU81YedPfpR5CfudwLyjfLQ6SSnlzEYwzBWHR6aPSnBg2XKEtt1w3PK4r5dKPlVHnR0a527rQVTIDnOR39ri60Fz-Yfq796G2-To1TeSZiJa0_GvvO9e7roM87glFARwsHzNIVb9Y/s1600/Screen+Shot+2014-12-22+at+7.36.03+AM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf4_eU81YedPfpR5CfudwLyjfLQ6SSnlzEYwzBWHR6aPSnBg2XKEtt1w3PK4r5dKPlVHnR0a527rQVTIDnOR39ri60Fz-Yfq796G2-To1TeSZiJa0_GvvO9e7roM87glFARwsHzNIVb9Y/s1600/Screen+Shot+2014-12-22+at+7.36.03+AM.png" height="240" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I'll be having AT LEAST something like this around the holidays.<br />
Multiple times.</td></tr>
</tbody></table>
<div>
If you've been eating bad all year, this one week won't move the needle either way, through deprivation or over indulgence. The holiday season is stressful enough, with expectation from family, friends, work. Travel, vacation, gifts, the whole nine yards. </div>
<div>
<br /></div>
<div>
It's okay, eat the food. </div>
<div>
<br /></div>
<div>
Don't beat yourself up. Don't crash diet afterwards. And please, please, please, don't do <a href="http://www.scibabe.com/toxins/">a detox or cleanse</a>. </div>
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-27522886415047232922014-12-18T11:00:00.000-08:002014-12-18T11:00:01.082-08:00Bulletproof? Eating Shouldn't Be That Hard! That doensn't mean it's EASY per se, because anytime you have to change a habit (or when we talk about eating it's usually multiple habits and triggers) we generally have a tough go at it.<br />
<br />
That is a conversation for another time, though.<br />
<br />
What I take beef with (mmm.... beef) is the whole Bulletproof THING that has been gaining more and more notoriety. I credit The Bulletproof Executive for stopping me with my whole Paleo journey.<br />
<br />
You see, about three or four years ago when I was just starting out on this whole coaching journey, I figure I should start walking the walk a little more and decided to go Paleo/Primal. I cut out gluten and legumes, I only had dairy in the form of cheese, no more soy, no more sugar or artificial anything. ManFriend and I even hired a cook to prep our meals for the week so that we wouldn't fall off the wagon in a hungry, nothing-in-the-fridge situation.<br />
<br />
That lasted for at least 8 months. I looked great at USAW Nationals. But I lifted like shit.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfKaopNZvZEAT8cmNLlIx6ESaMIX127Pgvff93cTEZXmKCH1E1Hn7Bz7Yzyf1N2gPw6Mp4IFvSfvZIuuGMYFTWsaz0MkX8EmK96Z_v5H4hlRrXw1cFp1Uc7ewc6sxRKv0CdZBeAlLyFUg/s1600/Screen+Shot+2014-12-12+at+7.46.36+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfKaopNZvZEAT8cmNLlIx6ESaMIX127Pgvff93cTEZXmKCH1E1Hn7Bz7Yzyf1N2gPw6Mp4IFvSfvZIuuGMYFTWsaz0MkX8EmK96Z_v5H4hlRrXw1cFp1Uc7ewc6sxRKv0CdZBeAlLyFUg/s1600/Screen+Shot+2014-12-12+at+7.46.36+PM.png" height="320" width="278" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So skinny. And so weak. (That's 93 kg)</td></tr>
</tbody></table>
I felt like I was missing something. I did WellnessFX testing and got recommendations about what supplements I should be taking. I was told that maybe I had adrenal fatigue. My searching eventually led me to The Bulletproof Executive. That's when fuse blew. I was reading about all these RULES to being optimal. It was like.... if Methodists are Paleo, then the Bulletproof Executive are Orthodox Catholic.<br />
<br />
I grew up in Texas, okay? Leave me alone.<br />
<br />
That ended it. Fuck Paleo! This is stupid! Eating shouldn't be this HARD!!!<br />
<br />
<br />
The Bulletproof Diet has seemed to come more mainstream now. And even I'll admit, butter coffee is delicious. It's got a nice frothiness to it and keeps you humming. But I never bought into the whole mycotoxin fear-mongering, or the need to buy special MCT oils. And in the end, it was too much work to blend my coffee in the morning when I have about 20 minutes to wake up and get out of the house. (extra sleep >>> making fancy coffee)<br />
<br />
Lately I came across <a href="https://www.bulletproofexec.com/start-the-bulletproof-diet/">this article from the website posted to Facebook</a>, as a way to help people start their Bulletproof journey. I'm just going to take issue with a few points:<br />
<br />
<h4>
1) <span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; border: 0px; box-sizing: border-box; color: #424242; font-stretch: inherit; font-weight: inherit; line-height: 24px; margin: 0px; padding: 0px; vertical-align: baseline;">Eliminate sugar</span><span style="background-color: white; color: #424242; line-height: 24px;"> (including fruit juices and sports drinks that contain HFCS, honey, and agave) .</span></span></h4>
<br />
<div class="p1">
<span class="s1">So apparently we have a "sugar is toxic" person here. I can get behind removing liquid calories for some people because they end up taking in too many calories this way and never feeling satiated. But frankly, that goes for Bulletproof coffee, too. Butter vs sugar? It's all calories and how you psychologically respond to it.</span></div>
<div class="p1">
<span class="s1"><br /></span></div>
<h4>
<span class="s1">2) </span><b><span style="background-color: white; border: 0px; box-sizing: border-box; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; font-stretch: inherit; line-height: 24px; margin: 0px; padding: 0px; vertical-align: baseline;">Replace the sugar calories with healthy fats</span><span style="background-color: white; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; line-height: 24px;"> from the </span><a href="http://www.bulletproofexec.com/the-complete-illustrated-one-page-bulletproof-diet/" style="background-color: white; border: 0px; box-sizing: border-box; color: #009bc3; font-family: 'Open Sans', sans-serif; font-size: 16px; font-stretch: inherit; line-height: 24px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Bulletproof Diet</a><span style="background-color: white; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; line-height: 24px;"> such as </span><a href="http://www.bulletproofexec.com/kerrygold-introduces-a-new-scam-butter/" style="background-color: white; border: 0px; box-sizing: border-box; color: #009bc3; font-family: 'Open Sans', sans-serif; font-size: 16px; font-stretch: inherit; line-height: 24px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">grass-fed butter</a><span style="background-color: white; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; line-height: 24px;">, ghee,</span><a href="https://www.upgradedself.com/upgraded-brain-octane-oil-16-oz" style="background-color: white; border: 0px; box-sizing: border-box; color: #009bc3; font-family: 'Open Sans', sans-serif; font-size: 16px; font-stretch: inherit; line-height: 24px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Brain Octane™</a><span style="background-color: white; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; line-height: 24px;">,</span><span style="background-color: white; border: 0px; box-sizing: border-box; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; font-stretch: inherit; line-height: 24px; margin: 0px; padding: 0px; vertical-align: baseline;"> </span><a href="https://www.upgradedself.com/upgraded-mct-oil-16-oz" style="background-color: white; border: 0px; box-sizing: border-box; color: #009bc3; font-family: 'Open Sans', sans-serif; font-size: 16px; font-stretch: inherit; line-height: 24px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Upgraded™ MCT oil</a><span style="background-color: white; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; line-height: 24px;">, or coconut oil.</span></b></h4>
<div class="p1">
<span class="s1"><br /></span></div>
<div class="p1">
<span class="s1">See #1</span></div>
<div class="p1">
<span class="s1"><br /></span></div>
<h4>
<span class="s1">3) </span><span style="background-color: white; border: 0px; box-sizing: border-box; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; font-stretch: inherit; font-weight: inherit; line-height: 24px; margin: 0px; padding: 0px; vertical-align: baseline;">Eliminate gluten in any shape or form.</span><span style="background-color: white; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; line-height: 24px;"> This includes bread, cereal, and pasta. Do not make the mistake of resorting to gluten free junk food, which can be almost as bad.<br />4) </span><span style="background-color: white; border: 0px; box-sizing: border-box; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; font-stretch: inherit; font-weight: inherit; line-height: 24px; margin: 0px; padding: 0px; vertical-align: baseline;">Remove grains, grain derived oils, and vegetable oils</span><span style="background-color: white; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; line-height: 24px;"> such as corn, soy, and canola. Also remove unstable polyunsaturated oils such as walnut, flax, and peanut oil.</span></h4>
<div class="p1">
<span class="s1">Look, I don't care if you eliminate gluten. Just like I don't care if you eliminate meat. But don't try to tell me that it's universally healthier for humanity. It just isn't true. I've had people tell me to eliminate it for a month or two and see who awful I feel when I put it back in my diet. The funny thing is, I've done exactly that, with no difference! </span></div>
<h4>
<span class="s1"><br /></span>9) <span style="background-color: white; border: 0px; box-sizing: border-box; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; font-stretch: inherit; font-weight: inherit; line-height: 24px; margin: 0px; padding: 0px; vertical-align: baseline;">Switch to <a href="http://www.bulletproofexec.com/why-grass-fed-meat-is-healthier-than-grain-fed-an-epic-series/" style="border: 0px; box-sizing: border-box; color: #009bc3; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">grass-fed meat</a> and wild caught seafood.</span><span style="background-color: white; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; line-height: 24px;"> Eat pastured eggs and some pork, chickens, turkeys, and ducks.</span>10) <span style="background-color: white; border: 0px; box-sizing: border-box; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; font-stretch: inherit; font-weight: inherit; line-height: 24px; margin: 0px; padding: 0px; vertical-align: baseline;">Switch to organic fruits and vegetables.</span><span style="background-color: white; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; line-height: 24px;"> This is more important for some plants than others. See this</span><a href="http://www.whatsonmyfood.org/" style="background-color: white; border: 0px; box-sizing: border-box; color: #009bc3; font-family: 'Open Sans', sans-serif; font-size: 16px; font-stretch: inherit; line-height: 24px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">site</a><span style="background-color: white; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; line-height: 24px;"> for details.</span></h4>
<div class="p1">
<br /></div>
<div class="p1">
Let's all go broke just to be some false sense of optimal. </div>
<div class="p1">
<br /></div>
<h4>
11) <span style="background-color: white; border: 0px; box-sizing: border-box; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; font-stretch: inherit; font-weight: inherit; line-height: 24px; margin: 0px; padding: 0px; vertical-align: baseline;">Cook your food gently, if at all.</span><span style="background-color: white; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; line-height: 24px;"> Incorporate water into your cooking whenever possible and use low temperatures. Do not use a microwave or fry.</span></h4>
<div class="p1">
<br /></div>
<div class="p1">
Anyone with any understanding of evolution knows that cooking meats (and some vegetables) allowed us to access their nutrients and evolve to the (cough cough) highly intelligent creatures we are now. </div>
<div class="p1">
<br /></div>
<div class="p1">
Also, this bullet point at the end:</div>
<div class="p1">
<br /></div>
<ul style="background-color: white; border: 0px; box-sizing: border-box; color: #424242; font-family: 'Open Sans', sans-serif; font-size: 16px; font-stretch: inherit; line-height: 22.8571186065674px; list-style: none; margin: 10px 0px; padding: 0px; vertical-align: baseline;">
<li style="background: url(https://www.bulletproofexec.com/wp-content/themes/bulletproof_2/images/bullet-list.jpg) 0px 10px no-repeat; border: 0px; box-sizing: border-box; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: 24px; margin: 0px; padding: 0px 0px 15px 18px; vertical-align: baseline;">High healthy fat intake is optimal. General ranges are 50-80 percent fat, 5-30 percent carbohydrate, and 10-30 percent protein.</li>
</ul>
<div class="p1">
Which, dammit all to hell, is so wrong on so many levels. If' you've read my recent blogs, you know why I take issue with this. </div>
<div class="p1">
<br /></div>
<div class="p1">
I get it when people try to say that science moves forward and teaches us things that we once thought were right are now wrong. But that new learning is usually in the nuances of how our biochemistry works. </div>
<div class="p1">
<br /></div>
<div class="p1">
At one point people vilified fat because, well, it seemed obvious that putting fat in our system would make us fat. We eventually found that to be a false story line. Really, eating a lot of fat just packed calories into our diet easier. But rather than take this easy moderate approach, people with an agenda are trying to say we had to completely backwards. We didn't. We just didn't have the details. </div>
<div class="p1">
<br /></div>
<div class="p1">
I'd like to leave you with an article that explains much better than I could why the Bulletproof diet is such a sham: </div>
<div class="p1">
<br /></div>
<div class="p1">
<a href="http://www.telegraph.co.uk/culture/books/11256546/The-Bulletproof-Diet-simplistic-invalid-and-unscientific.html">The Bulletproof Diet: simplistic, invalid, and unscientific</a></div>
<div class="p1">
<br /></div>
<div class="p1">
<br /></div>
Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-25756633459877053522014-12-15T11:00:00.000-08:002014-12-15T11:00:00.851-08:00Nutrition ResourcesAs I mentioned in my last post, many people have come to ask me about my nutrition coaching, how I like it, how I feel, and ask if they should also look into nutrition coaching.<br />
<br />
My answer is usually along the lines of:<br />
<br />
I'm doing this because I'm older now and trying to squeeze a few more competitive years out of myself. I think I have my training dialed in pretty well, and the only stumbling block left is my nutrition. And much like programming, it's so much easier to have someone else just tell you what to do and hold you accountable rather than try to figure it out yourself and cheat yourself.<br />
<br />
That said, if you're a casual exerciser, not competitive, you probably don't need to drop the money on a nutrition coach just like you probably don't need to drop the money on a sport specific coach. So, here are the resources I think everyone should look into:<br />
<br />
<b>1) Eat To Perform</b><br />
<br />
At <a href="http://eattoperform.com/">eattoperform.com</a>, there is a blog, a forum for people to bounce ideas around, a members-only area, and (this is important) a <a href="http://eattoperform.com/eat-to-perform-calculator/">calorie and macros calculator</a> to help you get started on your If It Fits Your Macros (IIFYM) journey.<br />
<br />
They also have an e-book out that I think is really good and can help you get the information down in a concise manner, rather than digging through all the blog posts and forums. If you join as a member, there are admins in the forums that can help you get started with macros calculations and tweaks based on your data and experiences.<br />
<br />
They are definitely more Paleo driven than my other resources, which makes some people very happy, and people like me kind of roll my eyes. Irregardless of your stance on Paleo and "clean eating", it's a good place to start.<br />
<br />
<br />
<b>2) Renaissance Periodization</b><br />
<br />
I've actually not followed their blog, but I know a few people who have been working with them and have gotten great results. I've started reading their e-book (got side tracked) and everything so far is super solid. The book isn't on their website, but you can get it through <a href="http://www.store.jtsstrength.com/resources//the-renaissance-diet">JTS by clicking here</a>.<br />
<br />
Dr. Mike Israetel, who I think is the head honcho at RP, has a lecture series on YouTube that I think is just great, <a href="https://www.youtube.com/watch?v=Szzo5Uy5aQU">click here to watch</a>.<br />
<br />
The only possible downside is that the one athlete I've talked to about her diet specifics says she is FUCKING SICK OF RICE, but I don't know if they are of the "clean eating" camp or if that is part of her personalized plan. Either way, it's basically IIFYM, and they will break up to what your macros should looks like for each meal.<br />
<br />
<br />
<b>3) Alan Aragon's Research Review</b><br />
<br />
If you enjoy the science behind nutrition and training research (and I mean real research, not just Googling something), this review is a great introduction to the science behind it and how it's all progressing. It's $10 a month, a new review is posted every month, and with membership you also get access to all of the back issues.<br />
<br />
You can find a free sample of the AARR <a href="http://www.alanaragon.com/researchreview">HERE</a>.<br />
<br />
Each review has a comprehensive over view of new research that has come out, noting the results, strengths, and weaknesses of each study, also pointing out how results to translate to real world use. There are also guest authors who write about training, diet protocols, or more basic health things such as "What celebrities do and don't understand about nutrition."<br />
<br />
<br />
<b>4) Get Coached! </b><br />
<br />
Okay, so you've looked at all the resources here. You've laid out your macros according to various calculators, but you can't seem to get yourself to stick to it. Or maybe you sabotage yourself when doing the calculations because of inherent biases you hold. Go ahead and get a coach!<br />
<br />
Obviously I'm a big fan of Joy Victoria, as I've been working with her for close to two months now and feel great for it! You can access her contact information <a href="http://www.fitnessbaddies.com/contact/">HERE</a>.Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-91432024773997097362014-12-12T11:56:00.001-08:002014-12-12T11:56:32.030-08:00Nutrition Coaching UpdateI've had a hard time getting myself to write blogs lately. As evidenced by the dearth of entries in the past month. However, I've had many people come up and ask me about how my nutritional coaching is going and would I recommend them doing something similar.<br />
<br />
So here is my update on working with Joy Victoria.<br />
<br />
We've been working for closing in on two months now. For the first five weeks we did a maintenance diet where I would get used to tracking my food in a different manner and making sure my body was truly at maintenance and used to the new food ratios. You can read about that <a href="http://kristinnewmancscs.blogspot.com/2014/11/three-week-update-nutrition-coaching.html">HERE</a>.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeWHM0RBc_b-aZeyVmuLz1vIqplhFo9JbGxa-jyo4nCUf-B9Yd9f6d5mHvRqYTLb5ma0c6f7piCyodnpG9w3_egdjRgr6l8HLoJPXPWU8C3JgWpJmVqgx-4AFzxDYWZ3FVhob8V10ORZQ/s1600/Screen+Shot+2014-12-12+at+11.41.23+AM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeWHM0RBc_b-aZeyVmuLz1vIqplhFo9JbGxa-jyo4nCUf-B9Yd9f6d5mHvRqYTLb5ma0c6f7piCyodnpG9w3_egdjRgr6l8HLoJPXPWU8C3JgWpJmVqgx-4AFzxDYWZ3FVhob8V10ORZQ/s1600/Screen+Shot+2014-12-12+at+11.41.23+AM.png" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is the change in physique before starting the calorie cycling.<br />
Carbs for the win!</td></tr>
</tbody></table>
<br />
<br />
Now we've been doing a calorie cycling program for about two weeks. Three days at a lower calorie level, small deficit, and then one day at maintenance. This has been a particularly interesting process because at first I didn't think much was happening. For the first ten days or so, my weight didn't change, it stayed fluctuating between 179 and 181 lbs.<br />
<br />
Then, I was scheduled to have a high calorie day on a Tuesday. That morning I weighed in at 180.6 lbs, the higher end of my natural oscillation. I thought, "well, I can't stay at a deficit for forever, that will ruin my lifting, so whatever. Eat more cereal and trust the process."<br />
<br />
The next morning I weighed in at 178.2 lbs. After a day of eating an "extra"100 g of carbs.<br />
The following morning I weighed in at 177.6 lbs.<br />
The following morning (today) I weighed in at 176.7 lbs.<br />
Ummm... so much for it not working. I guess I just needed a bit of time for my body to adjust.<br />
<br />
I'm actually not thrilled to suddenly be 4 lbs lighter. My mentality is one of "OMG, I'm wasting away and might lose my gainz!" I'm trying very hard to reserve judgement on this until I've trained today and see how I perform on Sunday. So far, this weight loss and calorie cycling hasn't adversely affected me:<br />
<br />
<br />
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<a href="https://instagram.com/p/wWtAxTCMpS/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_top">Log PR at 202 lbs. Did 200 a couple weeks prior, so a baby PR, but I'll take it! Thanks to @onestrongnurse for the video and encouragement! @the_jon_andersen_ifbb_pro @jonandersenscomplex #deepwater #strongman #strongishappy #strongwoman #splitjerk</a></div>
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A video posted by Kristin Newman (@strength_geek) on <time datetime="2014-12-08T17:50:33+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Dec 12, 2014 at 9:50am PST</time></div>
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Who knows why I suddenly dropped weight over the past 3-4 days, despite not doing anything different from when my weight was stable. The body is kind of weird when it comes to change. Weird as in, it doesn't like it much and behaves accordingly.<br />
<br />
Next up: Resources for people who want guidance themselves.Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-79455173888498818272014-11-19T08:02:00.001-08:002014-11-19T08:02:47.557-08:00Adrenal Fatigue: Fact or FictionTwo articles poo-pooing on "adrenal fatigue": <br />
<br />
<a href="http://ca.askmen.com/sports/health/glenn-beck-s-adrenal-fatigue.html">Glenn Beck: Adrenal Fatigue</a> <br />
<br />
<a href="https://gokaleo.com/2013/01/25/adrenal-fatigue-as-a-cover-for-starvation/">Adrenal Fatigue and Starvation</a><br />
<br />
I'd rather not take a side on it. I just don't know enough. But here is my experience:<br />
<br />
Back when I was new to being a trainer and coach, I was also doing the WellnessFX testing. My first test went smashingly, I learned a lot of interesting information about what my body was missing and how I could eat to fix it. Actually, I learned that my lifestyle had me doing a lot of things right.<br />
<br />
We (me and the ManFriend) used this as a baseline to then start on our Paleo/Primal eating journey. We even hired a chef to cook our food for the week to make sure there was no chance of slipping.<br />
<br />
I was also limiting my carbs at the time because I was trying to stay at 165lbs for weightlifting, and then I <i>just knew</i> that it was about limiting "bad calories". Bad calories were high glycemic index carbs and anything Robb Wolf called bad.<br />
<br />
Then the second WellnessFX testing showed me as basically healthy, except for some markers of stress and potentially high cortisol.<br />
<br />
"Well, I have been feeling anxious lately. And I don't sleep well," I told the nutritional counselor.<br />
<br />
"It looks like your diet here is really good. But you might be suffering from adrenal fatigue. Here are some suggestions and supplements I would have you take to treat that."<br />
<br />
So I listened and tried and told myself things were getting better.<br />
--------------------<br />
<br />
They weren't really getting better. Once I stopped the whole Paleo thing, the random anxiety and feelings of panic definitely subsided. But I was still being restrictive in my eating because I, again, just knew that certain things were "good" and certain things were "bad."<br />
<br />
When I decided that I should stop trying to be 165 lbs for weightlifting and just get up to 180 lbs (the top of the middle weight class for strongwoman) I had more good effects. But, again, I was still being super selective about my food (particularly my carbs) because I <i>just knew</i> that carbs would make the bloat and inflammation come on.<br />
<br />
Then I got tired of having a meh physique, and hired a nutrition coach to help me out. First thing? Up the carbs A LOT. Double what I was doing (160g/day to 299g/day). And in the first two weeks I lost two inches around my waist without losing any weight. Why? As she explained, when you restrict carbs too much, especially for people who train hard, you're going to see an increase in cortisol, which is a culprit for water retention and fat accumulation<br />
<br />
(See also: lack of sleep, cortisol, and body fat.)<br />
<br />
I would say that those experiences that led to a "diagnosis" of adrenal fatigue are mostly gone (constant sleepiness, needs for naps, random panic or anxiety). I still have anxiety around waking up when I set my alarm and get poor sleep on those nights, but now I fall asleep faster and wake up later in the night. I don't feel the need for midday naps like I did from earlier in the year. I even try to nap and I get antsy.<br />
<br />
So is adrenal fatigue a thing? I don't know. But I'm pretty sure I didn't have it, and like many self diagnoses, is probably way over blown from what actually occurs.Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-58948590117270584582014-11-07T09:43:00.002-08:002014-11-07T09:46:12.762-08:00Training Shift to Prepare for the ArnoldI haven't talked much about what's been going on in my own training as the realization that I'm actually going to The Arnold sets in. What also sinks in is that I have a huge discrepancy between what I'm good at (plant my feet and pick something up over and over and....) and what I'm bad at (pick something up and move my feet as fast as I can).<br />
<br />
Also, I want to concurrently train my ass off and hide under a rock.<br />
<br />
Now I'm trying to juggle not letting my Olympic lifts go to shit, while I get better at the strength and speed necessary to be competitive in Strongman. And it's certainly changed my approach to my event days on Sunday.<br />
<br />
First thing I have to do is get my upper body stronger. So I've started a real basic linear progression with my strict press. I've learned through powerlifting that I have the bench multiple times a week if I'm going to make any progress on my upper body (Westside did not work so well for me there). So I do a progression where in one week at one weight I'll do 5x3, 4x4, and 3x5. If I make all my reps, I get to go up in weight the next week. I've moved my working weight slowly from 95lbs to a whopping 110 lbs so far.<br />
<br />
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I haven't talked much about what's been going on in my own training as the realization that I'm actually going to The Arnold sets in. What also sinks in is that I have a huge discrepancy between what I'm good at (plant my feet and pick something up over and over and....) and what I'm bad at (pick something up and move my feet as fast as I can).
Also, I want to concurrently train my ass off and hide under a rock.
Now I'm trying to juggle not letting my Olympic lifts go to shit, while I get better at the strength and speed necessary to be competitive in Strongman. And it's certainly changed my approach to my event days on Sunday.
First thing I have to do is get my upper body stronger. So I've started a real basic linear progression with my strict press. I've learned through powerlifting that I have the bench multiple times a week if I'm going to make any progress on my upper body (Westside did not work so well for me there). So I do a progression where in one week at one weight I'll do 5x3, 4x4, and 3x5. If I make all my reps, I get to go up in weight the next week. I've moved my working weight slowly from 95lbs to a whopping 110 lbs so far.
A video posted by Kristin Newman (@strength_geek) on Nov 11, 2014 at 2:28pm PST
Yes, I can barely press 110lbs for a set of 5, but I can jerk more than 230lbs. Just add legs.
Other than adding strict pressing, I'm doing a lot more deadlifting, mostly adding in the trap bar to practice a more upright position. I think I am more upright with a trap bar deadlift than I am with my squats. Fucking femurs.
On event day, I'm being a little more "reckless" with my work. By that I mean, I'm not playing it safe anymore. Like I said, moving events are my worst, and on event day training I would be super careful and mindful about my positions, steps, grip, set up, etc. I wanted to make sure I got everything JUST right. But that also meant that I moved more cautiously and slower than I normally would.
So now, I just grab the fucking handles/yoke/keg and take off. As long as the implement is on my body, I'm trying to accelerate. This means I drop stuff more often right now, but I'm getting a much better sense of where that edge is.
</div>
I haven't talked much about what's been going on in my own training as the realization that I'm actually going to The Arnold sets in. What also sinks in is that I have a huge discrepancy between what I'm good at (plant my feet and pick something up over and over and....) and what I'm bad at (pick something up and move my feet as fast as I can).
Also, I want to concurrently train my ass off and hide under a rock.
Now I'm trying to juggle not letting my Olympic lifts go to shit, while I get better at the strength and speed necessary to be competitive in Strongman. And it's certainly changed my approach to my event days on Sunday.
First thing I have to do is get my upper body stronger. So I've started a real basic linear progression with my strict press. I've learned through powerlifting that I have the bench multiple times a week if I'm going to make any progress on my upper body (Westside did not work so well for me there). So I do a progression where in one week at one weight I'll do 5x3, 4x4, and 3x5. If I make all my reps, I get to go up in weight the next week. I've moved my working weight slowly from 95lbs to a whopping 110 lbs so far.
A video posted by Kristin Newman (@strength_geek) on Nov 11, 2014 at 2:28pm PST
Yes, I can barely press 110lbs for a set of 5, but I can jerk more than 230lbs. Just add legs.
Other than adding strict pressing, I'm doing a lot more deadlifting, mostly adding in the trap bar to practice a more upright position. I think I am more upright with a trap bar deadlift than I am with my squats. Fucking femurs.
On event day, I'm being a little more "reckless" with my work. By that I mean, I'm not playing it safe anymore. Like I said, moving events are my worst, and on event day training I would be super careful and mindful about my positions, steps, grip, set up, etc. I wanted to make sure I got everything JUST right. But that also meant that I moved more cautiously and slower than I normally would.
So now, I just grab the fucking handles/yoke/keg and take off. As long as the implement is on my body, I'm trying to accelerate. This means I drop stuff more often right now, but I'm getting a much better sense of where that edge is.
<br />
<blockquote class="instagram-media" data-instgrm-version="3" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"><div style="padding:8px;"><div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:50% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAAGFBMVEUiIiI9PT0eHh4gIB4hIBkcHBwcHBwcHBydr+JQAAAACHRSTlMABA4YHyQsM5jtaMwAAADfSURBVDjL7ZVBEgMhCAQBAf//42xcNbpAqakcM0ftUmFAAIBE81IqBJdS3lS6zs3bIpB9WED3YYXFPmHRfT8sgyrCP1x8uEUxLMzNWElFOYCV6mHWWwMzdPEKHlhLw7NWJqkHc4uIZphavDzA2JPzUDsBZziNae2S6owH8xPmX8G7zzgKEOPUoYHvGz1TBCxMkd3kwNVbU0gKHkx+iZILf77IofhrY1nYFnB/lQPb79drWOyJVa/DAvg9B/rLB4cC+Nqgdz/TvBbBnr6GBReqn/nRmDgaQEej7WhonozjF+Y2I/fZou/qAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"></div></div><p style="color:#c9c8cd; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"><a href="https://instagram.com/p/vCOjUYiMo0/" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_top">A video posted by Kristin Newman (@strength_geek)</a> on <time style=" font-family:Arial,sans-serif; font-size:14px; line-height:17px;" datetime="2014-11-05T22:28:11+00:00">Nov 11, 2014 at 2:28pm PST</time></p></div></blockquote><script async defer src="//platform.instagram.com/en_US/embeds.js"></script></blockquote>
<br />
Yes, I can barely press 110lbs for a set of 5, but I can jerk more than 230lbs. Just add legs.<br />
<br />
Other than adding strict pressing, I'm doing a lot more deadlifting, mostly adding in the trap bar to practice a more upright position. I think I am more upright with a trap bar deadlift than I am with my squats. Fucking femurs.<br />
<br />
On event day, I'm being a little more "reckless" with my work. By that I mean, I'm not playing it safe anymore. Like I said, moving events are my worst, and on event day training I would be super careful and mindful about my positions, steps, grip, set up, etc. I wanted to make sure I got everything JUST right. But that also meant that I moved more cautiously and slower than I normally would.<br />
<br />
So now, I just grab the fucking handles/yoke/keg and take off. As long as the implement is on my body, I'm trying to accelerate. This means I drop stuff more often right now, but I'm getting a much better sense of where that edge is.<br />
<br />
More updates and videos to come as the months progress!Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-89646607852707386292014-11-03T10:24:00.001-08:002014-11-03T10:24:39.816-08:00Three Week Update: Nutrition Coaching with Joy VictoriaEven coaches need coaches, and I hired a nutrition coach. You can read about my introduction to it all <a href="http://kristinnewmancscs.blogspot.com/2014/10/trying-new-things-i-hired-nutrition.html">HERE</a>.<br />
<br />
So now I'm looking at about week 3. Two and a half, kind of, since I got the macros on a Monday and it wasn't until mid-week that I was actually getting anywhere close to hitting the right proportions. But it's been a couple of full weeks now, and the numbers, logic, and intuition are getting easier and easier.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlsV8lIS_Zn6wH-DDRZHcwegdo-oihX9aH1a9mwAgKajsRba3e-PiXpB2fo9CPVQdZhb5SPxaeYR142sh6F9cByIMAIp_Skoq9JlA9UcQV_Y2cf9pGCUjdN-6hHUDVo7tPnYrW4QD3GMc/s1600/Screen+Shot+2014-11-03+at+10.19.30+AM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlsV8lIS_Zn6wH-DDRZHcwegdo-oihX9aH1a9mwAgKajsRba3e-PiXpB2fo9CPVQdZhb5SPxaeYR142sh6F9cByIMAIp_Skoq9JlA9UcQV_Y2cf9pGCUjdN-6hHUDVo7tPnYrW4QD3GMc/s1600/Screen+Shot+2014-11-03+at+10.19.30+AM.png" height="320" width="259" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A sampling of macros from the last week. Mon-Thurs</td></tr>
</tbody></table>
<br />
<b>Progress</b><br />
<b><br /></b>
My goal was to stay around 183 lbs and work towards recomposition. We all know that calories in and and calories out is the main key to weight changes, but to get started she put me on a maintenance diet to get me used to following rules. Since I would just eat when I was hungry, and therefore usually make not the best choices, this part was all about getting my habits to line up with my goals.<br />
<br />
What surprised me was that things seemed to be changing even though I'm on a maintenance level diet. This is around 2650 calories divided up to 45% carbs, 35% fat, and 25% protein. My scale weight hasn't budged, which was expected, but my waist is down 2 inches, my thigh down 1 inch, and my butt and chest/back haven't changed.<br />
<br />
It's like my body is thanking me for the surge of carbs.<br />
<b><br /></b>
<b>Changes I've Had to Make</b><br />
<b><br /></b>
<u>Protein</u><br />
This one wasn't hard. At 166 g a day (0.9 g/lb body weight), I was already getting about that much anyway. Eggs, chicken, fish, milk, protein powder to fill it in. The hard part was how much of my preferred protein sources (salmon, steak, eggs) also come attached to significant quantities of fat....<br />
<br />
<u>Fat</u><br />
This is where I had to make some changes I never thought I'd make. For instance, I drink a lot of coffee. And in every cup of coffee I usually put in about 2 tablespoons of heavy cream. THAT ADDS UP TO A LOT OF FAT! So now I use a fat free half and half. It's not quite as tasty, but I'm not cutting back my morning coffee runs. After all, I'm stopping at noon.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQt9-JAxPE6vX-YxzUuWHFvZOvMUvUuIlI_qAc3gRrMjlbF_8-9kaPNsnC95CzdHGJaWSDA6dQnYoHJHglXSkV4GYfqORGTqXzW8dk76rbRvYGCobBmIQsWhuFe8Q2Wuh77WWLEORRcTE/s1600/bulletproof-butter-coffee.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQt9-JAxPE6vX-YxzUuWHFvZOvMUvUuIlI_qAc3gRrMjlbF_8-9kaPNsnC95CzdHGJaWSDA6dQnYoHJHglXSkV4GYfqORGTqXzW8dk76rbRvYGCobBmIQsWhuFe8Q2Wuh77WWLEORRcTE/s1600/bulletproof-butter-coffee.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Out of the question.</td></tr>
</tbody></table>
Other changes I never thought I'd make and did:<br />
- Skim milk instead of whole milk<br />
- Low fat cheese<br />
- Removed nightly avocado<br />
- Using a combo of whole eggs and egg whites for quiche<br />
<br />
<u>Carbs</u><br />
This one was a big change, too. Since I was told to put the bulk of my carbs in the evening, I was trying to shove something around 250 grams of carbs into my facehole before bed. This didn't work. I decided to add potato to my morning quiche to make the number a little more attainable.<br />
<br />
Even still, I'm having about 1.5 cups of white rice with my dinner, then finishing the night off with 2 cups of blueberry frosted mini wheats with skim milk for dessert. Dessert. I'm eating "dessert" of sorts!<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi24Hk1tTQqI0XtTUn4WdsajCpWlcjg-Df29W3tFR4DvpD6srMI-enCjQ7ZdgLnh-tBz6mxokCZYG1n4HZb9ZO-1NawSMc54j2ruU-dX6xl371y9kR5cOGD5TRitB5AQxRWeEiVs0Kcz9Q/s1600/BFMW.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi24Hk1tTQqI0XtTUn4WdsajCpWlcjg-Df29W3tFR4DvpD6srMI-enCjQ7ZdgLnh-tBz6mxokCZYG1n4HZb9ZO-1NawSMc54j2ruU-dX6xl371y9kR5cOGD5TRitB5AQxRWeEiVs0Kcz9Q/s1600/BFMW.jpg" height="320" width="303" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A BIG part of my diet right now! </td></tr>
</tbody></table>
<br />
The hardest part of all this is that you don't really get any one macro in isolation of another. My cereal has a little protein and fat in it. My protein powder has a little fat. My skim milk is carbs and protein. So I have to really plan my day out ahead of time and fiddle with the proportions to get it as close as I can. Then I have to commit to eating both ALL of this and ONLY this.<br />
<br />
I had one off binge, and that was last night.<br />
<br />
After a particularly heavy session at strongman training that both went really well and felt really really draining. I had other things I had to do on Saturday so I still had to cook on Sunday. ManFriend comes home and I get him to help me out with the food prep, but still. I'm exhausted and want to bask on the couch in my happy exhaustion.<br />
<br />
So I think... "I've barely had any drink since I started this meal plan, I'm having a freakin' glass of wine as I cook!"<br />
<br />
Which led to.... "WINE IS DELICIOUS! I'M DRINKING ALL THE WINE!"<br />
<br />
Which then led to... "I'M DRINKING THE WHOLE BOTTLE OF WINE AND EATING THIS HANDFUL OF CHEESE!"<br />
<br />
Classic story of feeling deserving of a "treat" and then things snowballing from there.Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-77767470191179877262014-10-31T10:21:00.000-07:002014-10-31T10:21:07.998-07:00By Request: What does it mean to brace into a belt?I'm sure most people have heard at least one of the following:<br />
<br />
"Keep your core tight."<br />
"Brace your core around your spine."<br />
"Suck your belly into your spine."<br />
"Draw your core in toward your spine."<br />
<br />
<a href="http://kristinnewmancscs.blogspot.com/2014/10/when-why-and-how-of-using-belt-for.html">In my previous article </a>on the who, what, why, and how of using belts I mentioned that you want to brace your abs OUT against the belt. And I had someone ask me what that meant, as it seems a little counterintuitive considering many other cues we usually give and hear.<br />
<br />
When it comes to body weight movements, planks and push ups, the way we think to brace the core is right along the lines of the above cues. But when we start lifting heavy weights, we have to think about creating even more tension in the core, and we do this through increasing intra abdominal pressure.<br />
<br />
The fancy term for this is the Valsalva Maneuver. From the online Merriam Webster Dictionary:<br />
<br />
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<i><strong style="background-color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px; text-align: start;">:</strong><span style="background-color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px; text-align: start;"> a forceful attempt at expiration when the airway is closed at some point; </span><span style="background-color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px; text-align: start;">especially</span><span style="background-color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px; text-align: start;"> </span><strong style="background-color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px; text-align: start;">:</strong><span style="background-color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px; text-align: start;"> a conscious attempt made while holding the nostrils closed and keeping the mouth shut (as for the purpose of adjusting middle ear pressure) —called also </span><span style="background-color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px; text-align: start;">Valsalva</span></i></div>
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<i><span style="background-color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px; text-align: start;"><br /></span></i></div>
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<i><span style="background-color: white; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px; text-align: start;"><br /></span></i></div>
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So you've probably done the Valsalva maneuver in an airplane or while scuba diving. But in the gym, the cues we use are "Take a big breath and get tight around it." </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj09pDp7rrJFCQpXpdsJz4SVjC02hTpJAZjGVE2SvnlIATHTYRPFCAheqXnv056vc-LeFaHPwVNrBaBDhoicjVKvxz6jBwzEb0wiO9WF01rurQD_8EStUq7zPGn0DyP5CexhMGEfi2KTc8/s1600/ear+popping+on+plane.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj09pDp7rrJFCQpXpdsJz4SVjC02hTpJAZjGVE2SvnlIATHTYRPFCAheqXnv056vc-LeFaHPwVNrBaBDhoicjVKvxz6jBwzEb0wiO9WF01rurQD_8EStUq7zPGn0DyP5CexhMGEfi2KTc8/s1600/ear+popping+on+plane.jpg" height="180" width="320" /></a></div>
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You would never be cured to do this during handstands or planks. But I hope you've heard this for deadlifts, squats, and Olympic lifts. The reason this is so effective is this chest full of air give our core muscles something to brace around. </div>
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What the belt does is allow this process to be even more effective. </div>
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I'll usually use the cue of "breath into the belt" or "breath against the belt." So you're bringing air deep into the lungs, the belt is "in the way" and through this tension between your Valsalva breathing and the belt you get extra core tightness. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_SElhDiHxvFoXWsgHXXvwW3sbpe6CW28CLrFGraaE5CHjfxNQxF29MEJ8M2QtUPN7qbu78ciOAxtHNosxfjs60MVhDiwtSklpo1Nw3GRWdr8EDYrIQf65rhyX2cr47VAwzXaZ2PatC-w/s1600/ValsalvaManeuver.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_SElhDiHxvFoXWsgHXXvwW3sbpe6CW28CLrFGraaE5CHjfxNQxF29MEJ8M2QtUPN7qbu78ciOAxtHNosxfjs60MVhDiwtSklpo1Nw3GRWdr8EDYrIQf65rhyX2cr47VAwzXaZ2PatC-w/s1600/ValsalvaManeuver.png" /></a></div>
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Just as with the belt, I don't use the Valsalva maneuver with newer athletes. I'm not going to be taking someone to rep maxes within their first couple of months in the gym, so I generally want them tight and breathing intuitively. When they start asking me about how they should be breathing during a lift, and they almost always do a few months in, that's when I explain most of this. </div>
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Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-82182291105630293112014-10-30T11:00:00.000-07:002014-10-30T11:00:00.442-07:00When, Why, and How of Using a Belt for LiftingI know I've talked about this before. A little over a year ago, I wrote about this, and you can read that <a href="http://kristinnewmancscs.blogspot.com/2013/06/weightlifting-belts.html">HERE</a>.<br />
<br />
Recently we were tasked with doing a three rep max in my class at San Francisco CrossFit. <a href="http://thetrainingplan.co/">Jami Tikkanen,</a> who does our strength programming, had us doing a gentle but consistent lifting program for the previous 6 weeks and now it was time to get a grasp of where we had progressed to.<br />
<br />
At the beginning of the class, I pulled out my three belts and gave a quick spiel on when to start using a belt, why you should consider using a belt, which ones I like to use and which ones are popular with different people. Here is what I covered in a little more detail:<br />
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<b>WHY?</b><br />
<b><br /></b>
Won't I get stronger/ won't my core be stronger if I keep lifting without a belt?<br />
<br />
Not necessarily.<br />
<br />
What a belt actually does is allow your core to brace against something, thereby actually creating MORE core muscle engagement than without a belt. That means your core can get stronger using a belt than not using a belt.<br />
<br />
Now that your core is bracing against something and is better engaged (ie: GET TIGHT!) your body can put more focus on the task at hand, be that pressing, pulling, or squatting. That's a big reason that weights feel "lighter" when you put the belt on, bracing happens more fully and attention can be paid elsewhere.<br />
<br />
<br />
<b>WHEN?</b><br />
<b><br /></b>
Not for the beginner athlete. It's important for those new to training to learn position and proprioception and not rely on a belt to create that sensation for them.<br />
<br />
And not all the time either. Even if you usually lift with a belt, it's good to lift without one occasionally and see if your strength gains are universal. For me they certainly are, and it's nice to test/know.<br />
<br />
I tell people that they should start using a belt when they feel like they want to. They've progressed far past the point of a beginner's easy gains, and they are starting to feel the taxing nature of a consistent strength program.<br />
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Even then, I suggest they don't put on the belt until they are around 80-90% of their working weight for that session. I suggest this so that they both get the unbelted experience, and it's a nice mental relief when the belt goes on and the weights are already heavy.<br />
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<br />
<b>HOW?</b><br />
<b><br /></b>
Tight. Not "cinch your body in half" tight, but you shouldn't have to distend you stomach at all to brace against the belt.<br />
<br />
I suggest to first timers to hand tighten it around the smallest part of the torso, then push it down over the lower part of the stomach to make it a little tighter. Shove how ever much of a power belly you have over top of it.<br />
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If you're using a thicker belt, you might have to use a post to help get it undone simply because of how stiff they are. I never use a post with my thinner, more flexible belts.<br />
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<b>WHICH ONE?</b><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl70H8bPKOAdycEAJbmFdCooBZkuOAIPmJogbafNG-54nHHfdRYIgqM6uCigbCPpIgR5GhDarFoE8VpipolFJu1fwKLrAM1y8gUjlS2DWcTc6hvV9kOPON-tPxJGCMs-Fwp-PvBKcDcGE/s1600/Schiek+belt.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl70H8bPKOAdycEAJbmFdCooBZkuOAIPmJogbafNG-54nHHfdRYIgqM6uCigbCPpIgR5GhDarFoE8VpipolFJu1fwKLrAM1y8gUjlS2DWcTc6hvV9kOPON-tPxJGCMs-Fwp-PvBKcDcGE/s1600/Schiek+belt.jpg" height="155" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Side view FYI</td></tr>
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Most women like the soft belts. The style by Schiek, above, is particularly popular. Because women have much less room between their hip bone and their bottom rib, and these belts are contoured, they won't pinch and leave bruises. Also, since they are a little wider in front than on the side, it feels like you have something more to brace against without digging into your stomach.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFximwHxCljuLROhhzlubu8WlPvmiHJJYmqj6izH6UqQIrjpfmdpEt4e29zHrbc1bYzaslsdLj_1a1gYGd2ue7zyXf0zNuCyz0FUSBqe9V9wDWtTGJjebekPT3FIT2XPbk9Pd9gCigVcc/s1600/Harbinger.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFximwHxCljuLROhhzlubu8WlPvmiHJJYmqj6izH6UqQIrjpfmdpEt4e29zHrbc1bYzaslsdLj_1a1gYGd2ue7zyXf0zNuCyz0FUSBqe9V9wDWtTGJjebekPT3FIT2XPbk9Pd9gCigVcc/s1600/Harbinger.jpg" height="320" width="320" /></a></div>
For those new to the belt game, this is the one I most often suggest. You can find it at nearly any sporting goods place for about $25. I bought one my first year of competitive weightlifting from a Sports Basement and it lasted me four years. When buying one, know that for weightlifting it can only be 4 inches wide in the back. This one, with the narrow front and side, should also not pinch ribs on short torsos and the leather gives some people feeling like they can brace better.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcnqBosyvF7dwwuT3lxls_4YIH17nqqjpaV1HQhO4AVcvuEwpq5RAOpULgqtSPGiOZ7kkWXnHsEkMlOktg4TcZ6JUBsC1o1PQuOnngPOB-yb-7GdcteakAFVB3WowBNYpMsME1pDeNPdo/s1600/Screen+Shot+2014-10-25+at+11.13.07+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcnqBosyvF7dwwuT3lxls_4YIH17nqqjpaV1HQhO4AVcvuEwpq5RAOpULgqtSPGiOZ7kkWXnHsEkMlOktg4TcZ6JUBsC1o1PQuOnngPOB-yb-7GdcteakAFVB3WowBNYpMsME1pDeNPdo/s1600/Screen+Shot+2014-10-25+at+11.13.07+AM.png" height="280" width="640" /></a></div>
These are the types of belts you'll most often see worn by powerlifters and strongmen competitors. They are usually 10mm thick, very stiff, and the same width all the way around. Yon can get them in a prong style like a normal belt, or you can get the lever style (on the left) which allows you to quickly tighten and loosen. This one always leaves bruises on my hip bones and lower ribs.<br />
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Go forth and get swole!Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-42153608603788278172014-10-27T11:00:00.000-07:002014-10-27T11:00:03.443-07:00Ballet to Barbells: Using a Mirror<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7_rEWgpP9XVdBw-zms1zOKMB8B8TaFK7bNMQyXb4WO9fNzJRjCa8ne5kU0wdujw8AgFL9hfI8tKdB_kZGOwcXvg3aU5BkiJCf7bs3omG3vSv5cjVji4n-3iiwYHVN6hytsHq3P4mNpkw/s1600/baller+in+mirror.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7_rEWgpP9XVdBw-zms1zOKMB8B8TaFK7bNMQyXb4WO9fNzJRjCa8ne5kU0wdujw8AgFL9hfI8tKdB_kZGOwcXvg3aU5BkiJCf7bs3omG3vSv5cjVji4n-3iiwYHVN6hytsHq3P4mNpkw/s1600/baller+in+mirror.jpg" height="276" width="320" /></a></div>
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As a dancer I grew up constantly using the mirror to check my form and movements.<br />
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Now I work at two very well coached CrossFit gyms and there are no mirrors.<br />
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Between these experiences were gym, studios and dojos with various mirror having capabilities. Obviously, no mirrors in a judo dojo, that could get dangerous quick. Mirrors lines every wall of the student REC center and every 24 Hour Fitness I encountered.<br />
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<b>Arguments For Mirrors</b><br />
<b><br /></b>
First and foremost, it's nice to see that your form is right when you execute a movements. Corners with mirrors are nice because typically you can situate yourself in a way to see your profile while not having to crane your neck. And let's face it, a neutral neck is obviously ideal, but doing a few practice reps with a turned or lifted head while at light weight isn't going to be a problem.<br />
<br />
Several times, I've had to take an on boarding client to see their reflection in the window of a neighboring building. Sometimes, even after video proof of a wonky position, they can't make the right adjustments. Seeing the cause and effect in real time through their reflection makes things click.<br />
<br />
Also, who doesn't like how their muscles look after a hard workout? It can be a rush. And you might say "Oh, I look terrible, my hair is all messy and I'm sweating every where," but just under the surface you're thinking, "Fuck yeah. I worked my ass off and you can tell!"<br />
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<br />
<b>Arguments Against Mirrors</b><br />
<b><br /></b>
The obvious argument in CrossFit is that we aren't body builders and exercise isn't performance art. (Yeah, tell that to all those Insta-famous peeps.) You should be focusing on function over physique and not wasting you time gazing at your reflection.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNDMHwBMzdh-9te4eEzh49KBUH3pYw61S0xaNTMUbzBiS5HeXdzzL1utFoj5H5BUtXScCBS6TWvXJttUPsJtlSrlfRcJnWMSDwnjQ749ejbsiXCzV8wP84HTo7oNxW9a6pO-oPbR1Ckz8/s1600/mirror+flex.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNDMHwBMzdh-9te4eEzh49KBUH3pYw61S0xaNTMUbzBiS5HeXdzzL1utFoj5H5BUtXScCBS6TWvXJttUPsJtlSrlfRcJnWMSDwnjQ749ejbsiXCzV8wP84HTo7oNxW9a6pO-oPbR1Ckz8/s1600/mirror+flex.jpg" height="320" width="263" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not a CrossFitter. </td></tr>
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<br />
And having taught ballet classes in the past, I can tell you that it can be tough to get student attention when they are futzing with their hair or clothes in the mirror. And even in my dance studios, they would hang a curtain in front of the mirror in the month or two before a performance to make sure you weren't too reliant on it.<br />
<br />
There is also the expense associated with putting them in and replacing then WHEN they get broken. Any gym that has bumper plates (meaning the bars WILL be dropped) and medicine balls that are intended to throw are going to be a danger zone for any surface covered in glass. Why put that much money down on something that should only be used during the learning phase.<br />
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<b>My Favorite Mirror Use Experience</b><br />
<br />
I used to have a few clients at DIAKADI. What they did, instead of attaching mirrors to the walls, they had a few full length mirrors on rolling stands. So if you needed to use a mirror with a client for form check and teaching something new, you could roll one over. Then turn it around the the non-mirror side when done. You could even angle a couple of them so that the client could see themselves in profile for movements like hinges and squats.<br />
<br />
They were generally tucked in a nook out of the way, or flipped around with the mirror towards the wall when not in use. Kept them from being distracting. I'd love to see more gyms implement this use of mirrors. It would certainly make it easier for some of our "proprioceptively challenged" clients and members to get what we keep harping on them to do.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjWMFw2ewFdepcIKx0q5y02QV1Hq9xogcIcFnzGNS9zdKQtjLf7PJaFT__Rxqt8A-GVBHUp1P2WcIoovI6hDOnRNTzfoKkhODhLyVo5BmuPk0GguRkPCh0ZFrZc5S4_1CWYaMybDKOLYU/s1600/Bootcamp-Drill-Instructor.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjWMFw2ewFdepcIKx0q5y02QV1Hq9xogcIcFnzGNS9zdKQtjLf7PJaFT__Rxqt8A-GVBHUp1P2WcIoovI6hDOnRNTzfoKkhODhLyVo5BmuPk0GguRkPCh0ZFrZc5S4_1CWYaMybDKOLYU/s1600/Bootcamp-Drill-Instructor.jpg" height="161" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stop standing like an asshole!<br />
Your rounded T-spine makes you look like a goddamn desk jockey!</td></tr>
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Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-33073350267120652602014-10-23T11:00:00.000-07:002014-10-23T11:00:02.973-07:00Difficulties in Motivation: It's a Human ConditionHave you ever read <a href="http://hyperboleandahalf.blogspot.com/">Hyperbole and a Half</a>?<br />
<br />
If so, do you have her <a href="http://www.amazon.com/Hyperbole-Half-Unfortunate-Situations-Mechanisms-ebook/dp/B00BSB2AE4/ref=sr_1_1?s=books&ie=UTF8&qid=1413482578&sr=1-1&keywords=hyperbole+and+a+half">book</a>?<br />
<br />
Okay, good.<br />
<br />
But what I'm really here about right now is our struggles with motivation, and I'd like to start with a comic strip from the above blog (which is, again, really amazing on so many levels).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWak4xNbFKrb7LpBkYfgvZuDnvVDWA7o_w_Xs6hR1mYjSyiqNhBYwkLLHliGFln1FiUo7ughtJa3vOsReO_pilWhfbLuHXWGaXswdRskFdltShNJ2z_pGQQF3ytEaG39WvcBIrlnQuZIg/s1600/Motivation+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWak4xNbFKrb7LpBkYfgvZuDnvVDWA7o_w_Xs6hR1mYjSyiqNhBYwkLLHliGFln1FiUo7ughtJa3vOsReO_pilWhfbLuHXWGaXswdRskFdltShNJ2z_pGQQF3ytEaG39WvcBIrlnQuZIg/s1600/Motivation+1.jpg" height="320" width="262" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyf0D_1MX6fguM2WwvrNRg-73-Kn6vV5IzAniIV5xyxBhad3MnFNrn_KcvB-Oy2Qj6jFDqJWjhPLkh5wf4JSIW4CjuPXFb6JZ3sYeCiByzlBVFa2F-AWdUyCRf8ZcnXZNjvet_zHSHBH8/s1600/motivation+2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyf0D_1MX6fguM2WwvrNRg-73-Kn6vV5IzAniIV5xyxBhad3MnFNrn_KcvB-Oy2Qj6jFDqJWjhPLkh5wf4JSIW4CjuPXFb6JZ3sYeCiByzlBVFa2F-AWdUyCRf8ZcnXZNjvet_zHSHBH8/s1600/motivation+2.png" height="320" width="262" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcFHbPsxo-0cqo1-N2DrJ8_NfriSG9BmwS7CdcGgFhviiZ6wZ5_D03qMVh5WY2QbBLbLK15S0Rv2hU6SJUYcgu6kgeU4kIUV0E5poKyiFnIPcbgSc2yGTtZV-2zZ3U0DFsChRFbVkNEms/s1600/motivation+3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcFHbPsxo-0cqo1-N2DrJ8_NfriSG9BmwS7CdcGgFhviiZ6wZ5_D03qMVh5WY2QbBLbLK15S0Rv2hU6SJUYcgu6kgeU4kIUV0E5poKyiFnIPcbgSc2yGTtZV-2zZ3U0DFsChRFbVkNEms/s1600/motivation+3.png" height="320" width="262" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix9cawD_Qxosx3RJ0JKbjjg3hB0O4c8rLh1bt44IDj3g0roXwC14bgIHb3CeoVbP6eW52Fzan1n_dqX0wqucVRRDVixl-TJRDpOeSHNa6tx6TD2twGyavDx4GrN1phSmv0KgsnTdBR5VQ/s1600/motivation+5.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix9cawD_Qxosx3RJ0JKbjjg3hB0O4c8rLh1bt44IDj3g0roXwC14bgIHb3CeoVbP6eW52Fzan1n_dqX0wqucVRRDVixl-TJRDpOeSHNa6tx6TD2twGyavDx4GrN1phSmv0KgsnTdBR5VQ/s1600/motivation+5.png" height="192" width="320" /></a></div>
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I was reading this both laughing to myself and totally aghast. How was this absolute stranger so perfectly describing my issues with procrastination. For instance, I see everyday I go to the car that my registration is about to expire. I see the DMV reminder letter on my desk by the computer. And I don't do anything about it. It's not even a smog test year, I can do this online. The deadline passes, and now I have to go to the DMV. Or, actually, I wait until I get a fix it ticket. True story.<br />
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Then it struck me. The author writes about her struggles with motivation as though this self-destruction is unique to her. But I see it in myself all the damn time. And I bet other people do to, which is why this comic-blog is so popular.<br />
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We all have these absurdly easy things we feel we <i>should</i> do with our time. There are the things we <i>have</i> to do and just don't until the consequences are in our face. And how many of us totally beat ourselves up over these perceived screw ups? Each time we do that, beat ourselves up, it only going to prompt us to dive our heads into the sand the next time a similar "choice opportunity" presents itself.<br />
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I hear this negative self talk a lot:<br />
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"I totally screwed up over the weekend and ate all these pastries."<br />
"I was terrible and didn't go to the gym like I said I would."<br />
"I get so upset with myself each time I do____"<br />
<br />
So give yourself a break. We're all in this together. So if you work with me as your coach or trainer, talk to me about it, let's have a good laugh at our human foibles, and then get back on track. Until next time.<br />
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<br />Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-25890930493457899712014-10-20T11:00:00.000-07:002014-10-20T11:00:01.024-07:00Trying New Things: I Hired a Nutrition Coach<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU6x3a0DeRZTxIijkgVKVq13O44wwjiepobUhU4Z0f67VOgrV8V68N5VZ-5JbFUyIfAFlCU9RERMiGT3hJeJ2BwrNp3eyLZyV4kNmCcYwpbPpJZYyC4gBwxo1xG3sYt9wfPnDDqXlfTPM/s1600/Joy+Victoria+1.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU6x3a0DeRZTxIijkgVKVq13O44wwjiepobUhU4Z0f67VOgrV8V68N5VZ-5JbFUyIfAFlCU9RERMiGT3hJeJ2BwrNp3eyLZyV4kNmCcYwpbPpJZYyC4gBwxo1xG3sYt9wfPnDDqXlfTPM/s1600/Joy+Victoria+1.jpeg" height="320" width="262" /></a></div>
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Joy Victoria</div>
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Personal Trainer and Nutrition Coach</div>
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<a href="https://www.facebook.com/klarajoy?fref=ts">Facebook Page</a></div>
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<a href="http://www.fitnessbaddies.com/">Website: Fitness Baddies</a></div>
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Even coaches need coaches. </div>
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And I hired a nutrition coach. </div>
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As a fitness professional, I can help the "average person" with their nutrition. I've tried a lot of fad diets and I can speak from experience about them. I've had disordered eating in the past, I've tried ketogenic, Paleo, carb back loading, etc. I understand that for the vast majority of people, it's going to be about calories and portion control. And how one goes about reining in their calories is about individual variations in psychology around food. </div>
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So if I get that calories in and calories out is the biggest piece, and macro nutrient ratios is the next biggest piece, why did I hire a coach to help me with it?</div>
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Like I said: psychology. </div>
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I used to do my own strength programming. And for the 1+ year after shoulder surgery, that was fine. I would make progress until I didn't, change it up a bit, then continue making progress. No problem. But when the gains started coming slower, I started getting frustrated and that would cloud my judgement in making alterations to my program. That's when I started following the Cal Strength club program. </div>
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I'm at the same point with my eating. I'm older now, and these things matter more. Nutrition and recovery are so intertwined, that I knew if I let my emotions cloud my food choices, I'd only be hobbling myself. </div>
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<b>So I get my initial plan...</b></div>
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Let's start this by saying, intellectually, I know that getting sufficient carbs is important for performance and recovery. But I'm surrounding in this world of Paleo, keto, carb-cycling where so many Instagram hashtags are all #waroncarbs and #carbsarefortheweak. So when I decided I was going to make myself get 160 grams of carbs a day, and started eating two donuts after training, it felt revolutionary and was treated revolutionarily by others. </div>
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Then Joy sends me my macro breakdown:</div>
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<tr><td class="tr-caption" style="text-align: center;">I'm supposed to eat calories in carbs what many women think they're supposed eat in calories all day.</td></tr>
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Wat?</div>
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So I went home that day and spent 1.5 hours on MyFitnessPal trying various portions of the food I already cooked along with easy to add carbs. I wanted to try to hit these numbers right away but in the easiest way possible. I can "complicate" it more later. </div>
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<b>Other guidelines for hitting these macros</b></div>
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Since I admitted to sleeping poorly (I only get 7.5 hours of sleep most nights, and that sleep I do get is pretty bad), she asked that I stop drinking coffee after 12pm, nix the glass of wine before bed for a while, and have me eat the bulk of my carbs with dinner. </div>
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This isn't comfortable to do, but I've been sleeping like a fucking champion this week. </div>
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The "no coffee after 12pm" is tough because I JUST LOVE COFFEE. I drink coffee flavored protein! I love coffee flavored ice cream! I want coffee smelling candles! However, it's had the unintended consequence of me drinking a lot more water. Logic: if I fill my stomach with water, all the awful sloshy feelings will make me less attracted to wanting more liquid. So far, that's working. </div>
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The "bulk of carbs at night" thing is tough, too. Since I've already made a bunch of food, enchiladas, quiche, and meatballs, that only have so much carb in them, I'm left eating a medium bowl of white rice followed by two cups of frosted mini wheats to hit the numbers. To almost hit the numbers, anyway. </div>
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After that I'm laying on the couch, groaning and whining to my boyfriend for about 10 minutes and then I pass out. My boyfriend, the saint that he is, doesn't leave me there to sleep, but relentlessly works to make me go up to bed. I'm a big girl, so carrying me there isn't an option. </div>
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<b>Four days in...</b></div>
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So far I feel great. I really expected to feel bloated eating so many carbs right before bed, but my body doesn't seem to be responding that way at all. The macros right now are supposed to be at maintenance level, and that is whats happening so far. I weighed in today at 182.3 lbs, which is right at normal, so no water retention happening here. </div>
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Coupled with feeling pretty recovered from picking back up normal lifting work again, and sleeping pretty deeply at night, I guess there is something to this eating all the carbs. :) </div>
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I'll be posting updates as things go along and we make changes. Take-away, carbs really are our friends. (Protein, too, but you already knew that.) </div>
Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-55635702199228177632014-10-16T10:32:00.000-07:002014-10-16T10:32:29.843-07:00Notes from MOTIVATE: A health and behavior change summit (part two)Welcome to part two of Notes from MOTIVATE.<br />
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<br />
As an aside before we get started...<br />
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Notice how this post is NOT one week after the last post like I said it would be? Remember me talking about habit hangovers? This is a note to myself to eventually write about how good habits can get easily derailed by small changes in one's weekly schedule.<br />
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I don't mean to make an excuse, I just want to point out how even those of us that have been characterized has "having grit", "dedicated", and "driven" can just as easily fall off any wagon they try to put themselves on.<br />
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If you didn't guess already, writing this blog is also my way or organizing and digesting the thoughts and learnings of the weekend. </div>
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So let's jump right in! </div>
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<b>Managing Expectations</b></div>
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<b><br /></b></div>
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This kind of goes hand in hand with "big changes versus slow progress" but with the focus towards getting clients to understand how what they want (THE MOON) isn't going to happen in 6 weeks or ten sessions.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY704ERjaPoHYSedl2s0Yyg5HK8Fi1QP9n8jyBQpJhNC7rlijYzp5G8PGeKxlMnIcFsRXG5zteXnF4T9n79Z3_ktmo8rW_BTxNrJoDSUbc1tXWUCXIwU_N6Aiz_WpdWU8Y9RzVm-Huv9o/s1600/expectant+cat.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY704ERjaPoHYSedl2s0Yyg5HK8Fi1QP9n8jyBQpJhNC7rlijYzp5G8PGeKxlMnIcFsRXG5zteXnF4T9n79Z3_ktmo8rW_BTxNrJoDSUbc1tXWUCXIwU_N6Aiz_WpdWU8Y9RzVm-Huv9o/s1600/expectant+cat.jpeg" height="400" width="313" /></a></div>
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There is a lot of myth dispelling that has to happen. After all, did you gain weight or lose mobility all in six weeks? No? Then you're probably not going to lose the weight or get that function back in only six weeks either. Once a client has laid out their goals, sometimes working backwards from the goal to where they are will get them to understand what kind of work is ahead of them.<br />
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A few suggestions involved getting the client to self evaluate beyond what they want and how they are going to get there. Asking "how do you see yourself getting there?" or "how do you see this working?" can go a long way in better understanding if the client understands what's going on. And as sessions progress, asking the client to asses progress can help them realize that small changes ARE big changes. "How did this session feel compared to the last? Was anything easier? Harder?"<br />
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So the action steps we came up with"<br />
<u>1) Hear the goal or goals.</u><br />
<u>2) Assess where they are.</u> You want to do a tough mudder? How much running do you do now? Have you ever climbed a rope?<br />
<u>3) Ask client how they see the plan going from A to B working.</u> Get the client engaged in the analysis process to help them be more aware of what a real plan of action looks like.<br />
<u>4) Keep client away of their role in the process.</u> Show them the progress they make and checking in on what they're up to.<br />
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<b>Using Technology to Teach</b><br />
<b>Online Coaching vs. In Person</b><br />
<b><br /></b>
This one was a little harder to wrap my head around how to implement it in my practice as everything I've done is about face time.<br />
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Some programs that are out there and used often are: MyFitnessPal, Google Docs, Excel, Evernote, Tumblr. Many clients like to use wearables like Nike+, FitBit, Misfit, heart rate monitors. Coaches can use Trainers Eyes and Coaches Eye to analyze movement and keep in contact with clients.<br />
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What could we use? The fitness industry is basically still stuck in the 90's using a combination of email, Excel, and pencil on paper to keep track of things and interact with clients.<br />
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Some of the barriers to coaching people online doesn't just have to do with the technology itself. When you're face to face with a person, only about 10% of the communication happening is done through actual words. The rest is energy, body language, chemistry, and the like. Going online flips all of that around.<br />
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You have to be able to write.<br />
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There isn't any face time, and once that piece go away, you need to excel at the written word to keep people coming back and fully showing up. Very few of us took extensive English classes. And those classes that I did take (technical writing, and AP English back in high school) didn't necessarily address how to connect with your average, pulled-in-all-directions human being.<br />
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The best way to get better at writing is to write. And maybe a journalism class.<br />
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<b>Can Showing Vulnerability Help Clients?</b><br />
<b><br /></b>
Last session of the day and I was EXHAUSTED. So the notes were a bit sparse on this one.<br />
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The question is if and how do other coaches use their own struggles and vulnerabilities to help connect with and guide clients? Do some coaches think that sharing struggles can give clients "an out" on sticking to their own habits?<br />
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We decided that it's probably both with the difference in how one approaches it and how often.<br />
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When a client is in a particular motivation rut and starting in with the negative self talk, it can be helpful to use yourself as an example. Showing first hand how ups and downs will happen and as long as you stick to the general plan you can reach your goals.<br />
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Talking about it too often, and you might give the client the idea that you barely have to stick to a plan for everything to work out in the end. That will lead to confusion and frustration.<br />
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<br />
<b>In the end...</b><br />
<b><br /></b>
After all was said and done, we were ALL so tired and so excited about all the information we exchanged. The conversations are continuing online, and new, awesome people are being brought into the fold every week.<br />
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If this sounds like something that is interesting to you, you can read more about habits and motivation on the <a href="http://coachstevo.com/blog">Coach Stevo blog site</a>. Then you can sign up at and follow along with the conversation at <a href="http://habitry.com/">Habitry.com</a> (scroll down to get to article and other sections).<br />
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The next Motivate Summits for 2015 will be in Feb at Mark Fisher Fitness in NYC, and again in June somewhere in Oakland. So stay tuned!</div>
Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-66713827639969750372014-10-13T11:00:00.000-07:002014-10-13T11:00:02.268-07:00Strong(wo)man Nationals RecapThis meet didn't go as spectacularly as I had hoped. When I feel myself getting too down about my performance, I have to remind myself that ALL the events had something in it that was brand new to me (kegs? circus dumbbells? car deadlifts? What the hell??) and I had about four weekends to get that shit in my head and body.<br />
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As the competition started to draw close, everyone at my gyms were telling me how I'd kick everyone's ass and how I'm too strong not to do well. "You don't understand," I wanted to say, "everyone at this competition is the strongest girl at their respective gyms. Possibly the strongest PERSON there."<br />
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So off to Reno I go, butterflies, protein powder, straps, wraps, and all.<br />
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<tr><td class="tr-caption" style="font-size: 13px;">You can see the cars, the yokes, and the crowd.</td></tr>
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<b>Day One</b><br />
<b>Overhead Medley</b><br />
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125lbs keg once, 145lbs axle once, and an 80lbs circus dumbbell for reps. Like I said, kegs and circus dumbbells are brand new movements for me. I had no idea how unstable my wrists/ thumb grip was until I first picked up a mock circus dumbbell about a month ago.<br />
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif12_j-X717xsPr29MwrV0Skr_1cqkR9sd0p73BnAdwdwV52-PDGykeuBA1F7opqOsOTK5Dt2z6fR7JKb8LG51OjcOdPPTIx5YYdEqiq3WpDjaL4w-HsWVYQcIFq_OThh6Z2SRKveWcmk/s1600/15313337527_1cd9f93faf_k.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif12_j-X717xsPr29MwrV0Skr_1cqkR9sd0p73BnAdwdwV52-PDGykeuBA1F7opqOsOTK5Dt2z6fR7JKb8LG51OjcOdPPTIx5YYdEqiq3WpDjaL4w-HsWVYQcIFq_OThh6Z2SRKveWcmk/s1600/15313337527_1cd9f93faf_k.jpg" height="320" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Split jerk, it's what I do.</td></tr>
</tbody></table>
On game day, it took me two tries to get the keg over my head, the axle was a breeze, and I was only credited with one circus dumbbell rep out of the three overhead moments I had. I split jerk the dumbbell, (I split jerk life) and every time I went to gather my feet together the handle rolled towards my thumb and down it went.<br />
<br />
This put me in the upper middle of the pack.<br />
<br />
<b>Yoke Walk</b><br />
<b><br /></b>
500 lbs. Every time I have done this at weight in training, usually at the end of the day, I would have to put it down at some point. Since we were only allowed one drop, I was cautiously smooth with it. Took me way to long to get across that finish line. Damn shame, I should have gone all out and then pulled back if I dropped it.<br />
<br />
I told myself I wouldn't make that mistake again.<br />
<br />
<b>Carry Medley</b><br />
<b><br /></b>
150lbs keg for 60ft, 200lbs handles for 40ft, 225lbs duck walk for 20ft. The worst part about this one was the waiting. Since light weight women always went first, and I was in the middle of the middle weight women pack, and because they had to reset the implements each time, it was about three hours from when we got to warm up on the equipment to the time I actually went. I took a nap in my room.<br />
<br />
When I started this one, I thought "I'm not taking this smooth and easy again" and tried to sprint with that keg. Lost my footing and dropped the keg. Fuck. Too much gusto. Lost time in chasing it down to pick up again. No dropping with the handles (yay!) and I did the bunny hop style of the duck walk for most of the distance.<br />
<br />
Still middle of the pack.<br />
<br />
<b>Car Deadlift</b><br />
<b><br /></b>
Toyota Yaris. Was supposed to be a SMART car, so it was a little heavier than many people anticipated. After watching one girl after another strap in and not lift a single rep, I too started doubting myself. But my training had definitely prepared me for this. Jon's Deep Water approach means with something like this I can basically black out and rep out. In the end, I had 15 reps on the car, in an event where half the middle weight women didn't get one.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAq6Sb_eAoda1L7LPBWj-_-Et6wHfYPweEMp92Obw3KMb8PsOL0Oes8DY36HrilLH5-E1TOMfYQzdS3hYOaR8sJeh7w8_UVLuwY84ct0DzIImY2vmEikrQVTpRhubblu9TDP6Q1srraKg/s1600/15496692271_0ec0cb48b9_k.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAq6Sb_eAoda1L7LPBWj-_-Et6wHfYPweEMp92Obw3KMb8PsOL0Oes8DY36HrilLH5-E1TOMfYQzdS3hYOaR8sJeh7w8_UVLuwY84ct0DzIImY2vmEikrQVTpRhubblu9TDP6Q1srraKg/s1600/15496692271_0ec0cb48b9_k.jpg" height="213" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Reno lights, car deadlifts, normal Saturday.</td></tr>
</tbody></table>
This swept me up to fourth place. This swept me up to excited. Top four in the 180's get an Arnold Invite. Now I just have to stay here....<br />
<br />
<b>Day Two</b><br />
<b>Wheelbarrow</b><br />
<br />
Heres one I never got a chance to touch before competition day. Luckily, the wheel barrow has two wheels on the front, so you don't have to worry about side to side balance as much. Just avoid the swivel that tends to happen when you go too fast for control.<br />
<br />
If you dropped the wheelbarrow and it slid at all, you get a 2 second penalty. Jon and I decided that since I have a tendency to be binary with moving events (way too cautious, or way too out of control) we'll err on the side of no control and eat the penalty which would be less time added than if I did slow and steady. I did drop it twice in the course, and once over the line, but our strategy worked as it kept me in 4th place for the 180's.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvSQIAYSsOS-P5PDRDBgEsnSjApC2ihYBM7eFlS9SPTklinWjIbItsPYGsLjHQ5pxBINEilFfr9fQWE6segoH97Z0C-vASuq21ZabTyS7kwjy9mAXIA4HKmVfl5BchPeDSZfdGLObEyag/s1600/15476623416_2276a5a5e7_k.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvSQIAYSsOS-P5PDRDBgEsnSjApC2ihYBM7eFlS9SPTklinWjIbItsPYGsLjHQ5pxBINEilFfr9fQWE6segoH97Z0C-vASuq21ZabTyS7kwjy9mAXIA4HKmVfl5BchPeDSZfdGLObEyag/s1600/15476623416_2276a5a5e7_k.jpg" height="213" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Yelling across the finish line, Coach Jon intimidating the crap out of the wheelbarrow.</td></tr>
</tbody></table>
<br />
<b>Keg Over Bar</b><br />
<b><br /></b>
Things got squirrelly here. Seeing as I only had two training session with my borrowed keg, I only really had one way that I was comfortable picking it up. At the contest, they didn't have access to the kegs we were supposed to use (125lbs, 150lbs, 175lbs) so we used lighter ones (100lbs, 125lbs, 150lbs) and they raised the bar another few inches.<br />
<br />
I got the first two kegs over the bar no problem, after all, I had access to a 125lbs one for training. But then while trying to get the 150lbs one over the bar, I get to close and smashed my finger between the bar and the keg. Keg went down. From there I tried again and just couldn't get the height needed to clear the bar. I tried to pick up the keg in the way I was seeing other people do it, more like a stone, but unlike a stone the keg kept sliding down my legs.<br />
<br />
The timer whistle blew and I didn't get the final keg over. I walked away from the scene and tried not to cry too much. I just knew that this performance had knocked me down too far to make get an Arnold invite. I gathered my stuff, gathered my bored boyfriend, and and started home.<br />
<br />
<b>Twist of Events </b><br />
<b><br /></b>
I spent the the four hour drive home licking my wounds. Each stop, once for coffee and once for Korean BBQ tacos, consisted of eating my emotions.<br />
<br />
Just before hitting the sack for the night at the old person bedtime of 9pm, I get a call from Jon. "So you actually came in 5th, even after the keg event. And Kristy Scott already declared that she'll be doing The Arnold as a heavy weight, so her invite is getting passed to you."<br />
<br />
Holy Shit.<br />
<br />
I wasn't sure how to react. Am I making this up because I was so freakin' tired? I basically laid in bed talking to my poor boyfriend (he's a freaking saint for putting up with me) and tossing and turning.<br />
<br />
But sure enough, a couple other people who were helping out at the event let me know that, yes, I was in fact qualified for The Arnold!<br />
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFi2z6D-AEp3y3n6KUtqPUx5B_c9saVOJG51tx3YLilDarwD2gBHW-PdCjHmDRDaE5bptLH6g2oSqeTmAQkNwEHbAzRBWN4gyfK7fDk4eDSIlFMbHtMeeZrHkCQduNFRg37_QXDPnUD-I/s1600/15477290896_2929337628_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFi2z6D-AEp3y3n6KUtqPUx5B_c9saVOJG51tx3YLilDarwD2gBHW-PdCjHmDRDaE5bptLH6g2oSqeTmAQkNwEHbAzRBWN4gyfK7fDk4eDSIlFMbHtMeeZrHkCQduNFRg37_QXDPnUD-I/s1600/15477290896_2929337628_o.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">My coach, Jon Anderson, and his family post competition. I just find this picture really sweet. </td></tr>
</tbody></table>
<br />
<br />
<b>Interested in Trying Strongman for Yourself?</b><br />
<b><br /></b>
Here are some resources to get started on your own Strongman Journey!<br />
<br />
<a href="http://www.nastrongman.com/">North American Strongman Association</a><br />
<br />
<a href="http://startingstrongman.com/">Starting Strongman Website</a><br />
<br />
<a href="http://startingstrongman.com/resources/find/strongman-gyms/">Map of Strongman Gyms Around the World</a>Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com1tag:blogger.com,1999:blog-2083626363010991287.post-39239779032405817442014-10-06T11:00:00.000-07:002014-10-06T11:00:00.648-07:00In Fear of Shaming (A Rant)<div class="p1">
Recently I saw this posted to my Facebook news feed:</div>
<div class="p2">
<br /></div>
<div class="p1">
<a href="http://www.theonion.com/articles/foodshaming-fork-vibrates-when-users-dont-pause-be,37011/">Food Shaming Fork</a></div>
<div class="p1">
<br /></div>
<div class="p1">
The gimmick is that a “smart utensil” has been created that vibrates if you try to take bites of food any fewer than 10 seconds apart. The idea is if we can slow down the speed that people will eat, they will start to feel full before they’ve eaten as much as they normally would. Weight loss ensues. </div>
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<br /></div>
<div class="p1">
The complaint is that this is “food shaming”, and is therefore inherently bad. </div>
<div class="p2">
<br /></div>
<div class="p1">
<a href="http://www.newser.com/story/193419/fat-shaming-fork-zaps-you-while-you-eat.html">"Fat-Shaming Fork"</a></div>
<div class="p2">
<br /></div>
<div class="p1">
On the heels of the “Fed Up” trailer that <a href="http://kristinnewmancscs.blogspot.com/2014/09/the-evils-of-sugar-or-just-another.html">I ranted about earlier</a>, where we shouldn’t be held accountable at all for our expanding waistlines, I started to think more about shaming and accountability. </div>
<div class="p2">
<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtq7_GENehKH6i4Vgf_f548OBoCFhcjzU_uYsXE_FUGYZhbjSovSyokQGWyxd9IyZuIqJgHE5V1Oa83IXKRq1vsrYAwBVkedM1gxmkMiPoEKf8xth5I7mBxRn7zRC1Ak_6cw6V5HpzBKg/s1600/hapifork2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtq7_GENehKH6i4Vgf_f548OBoCFhcjzU_uYsXE_FUGYZhbjSovSyokQGWyxd9IyZuIqJgHE5V1Oa83IXKRq1vsrYAwBVkedM1gxmkMiPoEKf8xth5I7mBxRn7zRC1Ak_6cw6V5HpzBKg/s1600/hapifork2.jpg" height="201" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The HAPIfork</td></tr>
</tbody></table>
<div class="p2">
<br /></div>
<div class="p1">
The idea that shaming of any sort seems to be sprung from the problem of “victim shaming” when it comes to issues of abuse and rape. This is totally warranted because, by very definition of a crime being done TO someone, there is a victim. The person at fault here isn’t the person that was acted upon, it is the person who did the crime. It’s the abuser. The rapist. The thief. Whatever the case, when you have one person doing something legally or morally wrong to another person, you put blame on the doer, not the victim. </div>
<div class="p2">
<br /></div>
<div class="p2">
Where this goes wrong is when we start saying anything that involves consequences of one's own actions is "shaming" them. In this situations, they aren't victim to anyone except their own choices. It's not shaming to point out a consequence and explain why it happened and how one can avoid it. </div>
<div class="p2">
<br /></div>
<div class="p2">
In what should be an obvious case, Rob Schneider got booted from the State Farm ad campaign because of his very vocal stance against vaccines. He voiced these ideas and no one is obligated to support him for it, especially when that someone is in the business of promoting vaccines. This is not "belief shaming," this is just cause and effect. </div>
<div class="p2">
<br /></div>
<div class="p2">
Now food shaming. How can someone make you feel bad about what you eat? Either you enjoy it or you don't. You either accept that you're going to put that cookie in your mouth, or you feel bad for making that choice already, and someone pointing out that it might be contradictory to your goals merely brings emotion out. </div>
<div class="p2">
<br /></div>
<div class="p2">
I just had a Triple Dipper appetizer at a Chili's Too here at the Oakland Airport. Alone. It was, according to <a href="http://www.myfitnesspal.com/">MyFitnessPal</a>, about 1700 calories all said and done. Go on and try to shame me for that. I knew full well what I was getting myself into. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoDkMn0B2nZVcMzfZ0gcmXZR1bdY-xA8VHVJ5IJC1Ku0CcnxgjJmGDTEXPr2-3ZQeMdrSbsw7x61dcH6Zdz-_WAlDkgMMzlGe3vOidaYMHBJIsmU7FjAth38M0FmhyphenhyphenzYBKrwCgIV9BtxQ/s1600/heavy+breathing+fat+cat.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoDkMn0B2nZVcMzfZ0gcmXZR1bdY-xA8VHVJ5IJC1Ku0CcnxgjJmGDTEXPr2-3ZQeMdrSbsw7x61dcH6Zdz-_WAlDkgMMzlGe3vOidaYMHBJIsmU7FjAth38M0FmhyphenhyphenzYBKrwCgIV9BtxQ/s1600/heavy+breathing+fat+cat.jpg" height="309" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me, in response to buffalo wings.</td></tr>
</tbody></table>
<div class="p2">
<br /></div>
<div class="p2">
Thing is, when it comes to "size shaming", "fat shaming", or "food shaming", calling someone names and trying to make them feel bad is just you being a bully and NOT going to help a situation. However, suggesting that someone should lose weight for health benefits and suggesting they change the way they eat isn't shaming. (Unless you go up to a stranger and say this. Then you're a bully here, too.) Pointing out facts of a case (you eat more than you need, you don't believe in science, you ran with scissors) isn't shaming. </div>
<div class="p2">
<br /></div>
<div class="p2">
When you are bigger than you want to be, it's pretty much a matter of eating more than you need. Yes, certain macronutrients can make you feel full longer (thereby controlling calories), and other macros or flavor combos can make you crave more food shortly after eating (thereby increasing calories). And when it comes to specific goals, certain things need to be taken into account. But the 10,000 foot view is, eat what you need, less to be smaller and more to be bigger. </div>
<div class="p2">
<br /></div>
<div class="p2">
Why is it shaming if we say that? There needs to be more personal accountability when it comes to advocating for healthy lifestyles. If you don't like where you are, reach out to friends, family or professionals to help you get there. </div>
Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-16666414400882776042014-10-02T11:00:00.000-07:002014-10-02T11:00:00.266-07:00Notes from MOTIVATE: A health and behavior change summit (a saga in two parts)This is going to be hard to write, as I'm still processing much of what it was said and trying to fit it into the relationships I have with current clients and the classes I teach. So bear with me if something doesn't make sense. And I won't feel bad if you get two sentences in and go somewhere else...<br />
<br />
<b>So what was the Motivate Summit? What the hell is an "un-conference"?</b><br />
<b><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></b>
<span style="font-family: Arial, Helvetica, sans-serif;">From the website:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<i><span style="font-family: Arial, Helvetica, sans-serif;">"<span style="background-color: white; color: #666666; letter-spacing: 0px;">Personal trainers, strength coaches, physical therapists, doctors, RDs, nutritionists, yoga instructors, and coaches of all types are good at our jobs. But being the best in the world for an hour a week still leaves 167 hours that our clients can take our advice, or not. Continue to make progress, or not. Take 1 step forward and 167 steps back. So the question arises:</span></span></i><br />
<div style="background-color: white; color: #666666; min-height: 13px; padding: 0px 0px 8px;">
<br /></div>
<div style="background-color: white; color: #666666; padding: 0px 0px 8px;">
<span style="letter-spacing: 0px;"><span style="font-weight: 700;"><i><span style="font-family: Arial, Helvetica, sans-serif;">What about the other 167 hours?"</span></i></span></span></div>
<div style="background-color: white; color: #666666; padding: 0px 0px 8px;">
<span style="letter-spacing: 0px;"><span style="font-weight: 700;"><i><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></i></span></span></div>
<div style="background-color: white; color: #666666; padding: 0px 0px 8px;">
<span style="color: black;"><span style="font-family: Arial, Helvetica, sans-serif;">And the un-conference part of it? Rather than a regular conference, where speakers have already been given time slots and topics to present upon, the attendees come with questions or discussion ideas they want to bounce back and forth with other professionals. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiVx6qn93Sfyi5J_B8xNsPKvOGOdENr2yzUnvoDpHi_E6YLwFP6rL6CXerO6fCAulqAd_ZK4PFSgUaPTofXMeR75Y3kuDWCceznTUu13U3L0ndofgntfwalqacQQpEufSx5jjmzKgsHzc/s1600/motivate+Summit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiVx6qn93Sfyi5J_B8xNsPKvOGOdENr2yzUnvoDpHi_E6YLwFP6rL6CXerO6fCAulqAd_ZK4PFSgUaPTofXMeR75Y3kuDWCceznTUu13U3L0ndofgntfwalqacQQpEufSx5jjmzKgsHzc/s1600/motivate+Summit.jpg" height="320" width="320" /></span></a></div>
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<span style="color: black;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span style="color: black;"><span style="font-family: Arial, Helvetica, sans-serif;">Here are some of the discussions I took part of:</span></span></div>
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<h2 style="background-color: white; color: #666666; padding: 0px 0px 8px;">
<span style="color: black;"><b><span style="font-family: Arial, Helvetica, sans-serif;">Massive Action vs. Slow Change</span></b></span></h2>
<div style="background-color: white; padding: 0px 0px 8px;">
<span style="font-family: Arial, Helvetica, sans-serif;">People are inundated with promises of "6 min abs" and "90 day fat blasts" and this discussion was about, even though we know slow change through small but significant lifestyle changes is the way to long term success, if there a place for a promise of a 6 week, big results, bootcamp style promise to get people hooked? </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The thing with a lot of 6 week, and even 3 month, challenges ask their participants to put in so much effort to get the changes they want to see that, for a vast majority, those changes aren't sustainable after the end of the challenge. In the best scenarios I've seen, people will just go back to their previous habits. In the normal situations, people give themselves a "complete treat" or a "completion celebration" and go off the deep end. They only slowly swim their way out of the deep end, leaving them right where they were before they began. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So sometimes it seems that either way clients can get discouraged. Either they aren't seeing the results they want to fast enough, or they see them but are so worn down after several weeks of EVERYTHING IS DIFFERENT they give up and give in. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Some of the ideas we bounced off:</span></div>
<div style="background-color: white; padding: 0px 0px 8px;">
<span style="font-family: Arial, Helvetica, sans-serif;"><u>1) Get the client to focus on function rather than weight.</u> Many people will see increases in skill, mobility, and strength before they composition becomes noticeable. </span></div>
<div style="background-color: white; padding: 0px 0px 8px;">
<span style="font-family: Arial, Helvetica, sans-serif;"><u>2) "If I got my medical degree in 90 days, would you trust me?"</u> Reminding the client that anything worth working for takes time. And it's no different with changing your life. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><u>3) Try to change what "massive" means.</u> Going from 0 to 1 is a huge deal. It's creating something from nothing. And that should be celebrated and put in the right context. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h2 style="background-color: white; padding: 0px 0px 8px;">
<b><span style="font-family: Arial, Helvetica, sans-serif;">Dealing with "Habit Hangovers": What to do when a client falls off the wagon. </span></b></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">We've all been there. Where you're really gung-ho about getting on a new program, whether it's getting up early for training, a new diet regiment, adding a new dimension to your current training Your start out strong for about 4 weeks and, hey! this is going great! Then week 5 comes around and it hits you that you have nothing left to give and it all goes away. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">You've spent all your motivation and it gave you a case of the fuck-its. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">We see it happen a lot with ourselves and with our clients. Clients come to us because they finally have the motivation to start making changes. And even when given something really small to do, with out some failsafes in place, clients will go whole hog into it and exhaust themselves. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Some ideas we bounced around:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><u>1) Get client to rope in a buddy.</u> Can they hook up with a spouse, coworker, or friend to exercise the habit with and hold each other accountable?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><u>2) Make the habit scalable</u><i>. </i>So they are supposed to drink 16 ounces of water upon waking. If they forget but get to it at lunch, it's a sort of time-scale. If they wake up late and only chug 8 oz, it's not a failure. There are no failures, just ups and downs. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><u>3) Build in the "fuck-its.</u> As Stevo quoted "The enemy always shoots back." As in, you plan for a counter attack because OF COURSE it's going to happen and in this case, it's your old habits fighting for dominance. For instance, every ~6 weeks of "clear eating" (eating with a purpose, I don't like the term "clean eating") I sit down with a bag of Milano cookies, the remote control, and go to town being a slob. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQm9KOrzDF7aZVM8HiNkV9FHkdn3FY-E3nRsYP9kiUDmMpSTdDAYsuz-aa_nU4R_y20At4OwZAOze-ZfgU24OpgPXota5LA1WnQ6VQInB4ObDd0d6XaDBqYSgfL7_HdsVbNz7sYuj70KY/s1600/Fall-off-wagon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQm9KOrzDF7aZVM8HiNkV9FHkdn3FY-E3nRsYP9kiUDmMpSTdDAYsuz-aa_nU4R_y20At4OwZAOze-ZfgU24OpgPXota5LA1WnQ6VQInB4ObDd0d6XaDBqYSgfL7_HdsVbNz7sYuj70KY/s1600/Fall-off-wagon.jpg" height="212" width="320" /></span></a></div>
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<h2 style="background-color: white; padding: 0px 0px 8px;">
<b><span style="font-family: Arial, Helvetica, sans-serif;">Getting Clients to Be Self Aware</span></b></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">This could mean anything from proprioception so they can move correctly, to understanding how their habits and automatic decisions have guided us to where we need this intervention we're seeking. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.precisionnutrition.com/">Precision Nutrition</a> likes to use an exercise called "Notice and Name." Rather than just seeing "oh dear, I ate that muffin and suddenly the whole box of them were gone" you start stepping backwards to what made you eat the first muffin. Were you hungry because you pushed lunch back too far? Was your breakfast too small? Maybe even further, why did you or someone buy the muffins in the first place. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">You see where I'm going. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Once you've you've Noticed an underlying trend and Named the cue that starts the ball rolling, the client can be more aware when it's about to all go down. And hopefully put failsafes in place to change what was once a reactionary habit to a more consciences one. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Another suggestion was to keep a habit spreadsheet. When a client falls off a habit you two are working on, you can analyze what happened and formalize it in the spreadsheet or outline. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">These three discussions concluded the first half of the day. I took all my exercise and nutrition thoughts, and went to eat the BIGGEST BURRITO I HAVE EVER SEEN! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfwU83zGcTLI4ZT_IBVi7RydSfjAKfEGKgmt7ixWl-973L6BflbGh3qpQh7PkGP1IoA1nVNlJ3EgmiEM5F6YdGcwpypSFv9LOix0EJFBOW7e03Y2i9M3elgg4iTRCx56CG3XajFuxTcJo/s1600/burrito+arm.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfwU83zGcTLI4ZT_IBVi7RydSfjAKfEGKgmt7ixWl-973L6BflbGh3qpQh7PkGP1IoA1nVNlJ3EgmiEM5F6YdGcwpypSFv9LOix0EJFBOW7e03Y2i9M3elgg4iTRCx56CG3XajFuxTcJo/s1600/burrito+arm.jpg" height="320" width="320" /></span></a></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Stay tuned for PART 2 next week. </span></b></div>
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Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com2tag:blogger.com,1999:blog-2083626363010991287.post-41893713478011556892014-09-29T11:00:00.000-07:002014-09-29T11:00:02.812-07:00Ballet to Barbells: In the Zone vs Zone OutOne of the things I had to learn when I transitioned from dance to judo was how to get into a completely different mentality. As a dancer, being in "the zone" means that you are no longer thinking about the choreography or the beats, you're just being in the music and expressing yourself through movement. You no longer really see the audience, don't hear them, you're just existing. It's a sort of altered state I have yet to find the equivalent of.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg59Ki7zl4ign3vyv17AK4PK-QtYyoKePOP7aIGGxsGjW2T3ZeY0Y2x4qF3A2UfHNb6qhXZP6xEfGIRc1h2RIpeQoaAMNY7QJX4Jha6v2aQHVFDXMahFtL9fp6evQ6ZAPUBK90b06s2Eo/s1600/i+cant+see+you.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg59Ki7zl4ign3vyv17AK4PK-QtYyoKePOP7aIGGxsGjW2T3ZeY0Y2x4qF3A2UfHNb6qhXZP6xEfGIRc1h2RIpeQoaAMNY7QJX4Jha6v2aQHVFDXMahFtL9fp6evQ6ZAPUBK90b06s2Eo/s1600/i+cant+see+you.jpg" height="221" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I can't see you. (Yes, that's me.)</td></tr>
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When I started doing judo, my first competitions were terrible. I went from a highly athletic endeavor where I knew what each step was going to be and could just disappear into that experience. Now I was doing something where being "in the zone" meant something else entirely. I couldn't disappear. I had to become one with the moment, but I also had to be aware enough to register what my opponent was doing and still hear my coach's voice amidst the din of the cheering teammates.<br />
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And I think that's a key difference in sport vs performance art. Being consciously tuned in versus being lost to the experience.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg35-dJkDDnl6EyKfJ_f8H8R_kz83kPx_GqfNFgl1xdF_RjN_8q8-J9ghjGif08sNwffh6aJpdCoz78r4Fkbum3UBVM5O2BGkxxTgyad1pvWllpKClpXsdHsPXZoq1n0myv32X7QkrOQ4s/s1600/judo.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg35-dJkDDnl6EyKfJ_f8H8R_kz83kPx_GqfNFgl1xdF_RjN_8q8-J9ghjGif08sNwffh6aJpdCoz78r4Fkbum3UBVM5O2BGkxxTgyad1pvWllpKClpXsdHsPXZoq1n0myv32X7QkrOQ4s/s1600/judo.jpg" height="320" width="255" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Yup. Me again on the left. </td></tr>
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<br />
When participating in a CrossFit class, it's important to try to strike the same balance.<br />
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Too often, I see athletes go the zoned-in-and-tuned-out route. They're just moving and moving and reps are flying by and not a word you say to them seems to get through. As a coach, it's frustrating to have to physically stop a person from moving, be it by stepping over their bar or blocking them from something, to break them of their coma and get needed coaching cues through. (It's even more annoying when the athlete takes these cues as a personal affront rather than me trying to protect their ass.)<br />
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To be effective in your workouts you want to be able to hone in your mentality to a certain degree. Experiencing every sensation would in a WOD would be a bit overwhelming, in a crowded class, with that construction happening outside, other athletes breathing, maybe talking or cursing. Making sure that you can still tune into the coach's voice will keep you on point for your movements so that "in the zone" experience will be safer.Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0tag:blogger.com,1999:blog-2083626363010991287.post-80257298930986442482014-09-25T11:00:00.000-07:002014-09-25T11:00:02.688-07:00The Evils of Sugar? Or Just Another Scapegoat?First there was <a href="http://www.amazon.com/Forks-Over-Knives-Colin-Campbell/dp/B005K23RS0/ref=sr_1_3?ie=UTF8&qid=1411255385&sr=8-3&keywords=forks+over+knives">Forks Over Knives</a>, where the authors/ filmmakers try to convince us all to go vegetarian because it's so much better than a traditional diet of McDonalds and Twinkies. Something that should be a blatant false dichotomy, but based on some conversations I've had, apparently not.<br />
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So I'll just leave this good review right <a href="http://rawfoodsos.com/2011/09/22/forks-over-knives-is-the-science-legit-a-review-and-critique/">HERE</a> that is less rage written than I would have done.<br />
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Now we have a new anti-some-food-group movie coming in through the pipe lines called <u>FED UP</u>. I see what you did there. We're all over FED, and now we're FED UP with it all.<br />
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Here is the trailer:<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/aCUbvOwwfWM" width="560"></iframe>
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Let's go through some points I take issue with:<br />
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<b>Calories don't matter</b><br />
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Thing is, they do. I'm currently convinced that people say that cutting calories doesn't work for them is because they either (1) go too low and end up having major binge sessions or (2) they aren't actually cutting their calories as much as they thing they are.<br />
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Several studies show that people are terrible at recounting and recording accurately how much they eat. Check out <a href="http://weightology.net/weightologyweekly/?page_id=379">HERE</a>, <a href="http://anthonycolpo.com/why-you-cant-trust-nhanes-or-gary-taubes-robert-lustig-to-accurately-report-calorie-carbohydrate-fat-intake-trends/">HERE</a>, and <a href="https://www.youtube.com/watch?v=KA9AdlhB18o">HERE</a> (video).<br />
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So people go on a low carb diet and are compared to a high carb diet. Low carb diets mean that they are eating a lot more fat and protein, which help them stay full longer, thereby decreasing their over all calorie consumption.<br />
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Calories do matter. For some people, going low carb is their way of controlling their overall calorie intake, and that's okay in my book. Break the cycle. Do what you need to do. But, going out and proselytizing that carbs are the enemy for everyone irregardless of situation isn't cool.<br />
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I'm not saying that lowering carbs is the end-all-be-all. Obviously all macros have a role in you achieving whatever your goals are.<br />
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<b>Sugar is Addictive Like Cocaine</b><br />
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Here is the image they show in the trailer:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4qmBzWTxNa3sKkIFONmp_QTJ0hekZA4yC9i7LEB1qPYba_xKl6LgjdI_IIY_dpi5hBZtFMJj68KBRYuxykqmQDhit7qVsr1r5Ab_7uTv4mErU7EGPWmwVmNiyExqH36gzQrmuHIIkxt4/s1600/Screen+Shot+2014-09-20+at+5.03.25+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4qmBzWTxNa3sKkIFONmp_QTJ0hekZA4yC9i7LEB1qPYba_xKl6LgjdI_IIY_dpi5hBZtFMJj68KBRYuxykqmQDhit7qVsr1r5Ab_7uTv4mErU7EGPWmwVmNiyExqH36gzQrmuHIIkxt4/s1600/Screen+Shot+2014-09-20+at+5.03.25+PM.png" height="222" width="400" /></a></div>
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"Your brain lights up with sugar just like it does with cocaine or heroin. You're going to become an addict." Direct quote from the trailer why the above image is showing.<br />
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Of course there is no context to those images, because that would weaken their argument. What you're actually looking at is the pleasure center of the brain lighting up. It's the area with the highest density of dopamine receptors. It will light up in response to sex, too.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLMdm3Lwlq_2S7tTEMb9nqaAvmi1KwDnJkdPedLNHVmzArARI_zARza0KGGVVjXUWrVT6UII8mWjYBpz0WlWMuLESXgisSn2afLwITsOxdh9FDPQHCiQ_X55pb9fKzqDg7sQu3sOcNtSc/s1600/control+addicted+brain+scan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLMdm3Lwlq_2S7tTEMb9nqaAvmi1KwDnJkdPedLNHVmzArARI_zARza0KGGVVjXUWrVT6UII8mWjYBpz0WlWMuLESXgisSn2afLwITsOxdh9FDPQHCiQ_X55pb9fKzqDg7sQu3sOcNtSc/s1600/control+addicted+brain+scan.jpg" height="400" width="381" /></a></div>
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Here is a more complete picture. If you see on the right column, those that are addicted have less "hot" colors in the image, showing lower levels of dopamine receptors. These subjects will have to do more of their vice of choice to get the same level of satisfaction out of the experience. That's addiction. We're looking at a personality trait, some would say the effect of addiction as a disease, not something that sugar itself is instigating in you.<br />
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A recent <a href="http://www.bbc.com/news/uk-scotland-edinburgh-east-fife-29126872">study out of Edinburgh University</a> says that the act of eating is what people can become addicted to. It's not the specific macro nutrient, but the act. And with fewer dopamine receptors, these people have to eat so much more to get the same satisfaction of a non-addict.<br />
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<b>I think this shouldn't be a war on sugar. </b><br />
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I was going to go on a tirade here about government subsidies, food company scientists, and social expectations about how "being too busy" to be active is a martyr badge of honor. Instead I'll end with these few points:<br />
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- I'd like to see a time when saying "I don't have time to workout" is as shameful as "I don't have time to shower/ brush my teeth."<br />
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- I'd like to see a time when government subsidies make meat and vegetables easier to afford rather than the sugar and corn used in processed foods.<br />
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- I'd like to see a time when people were taught from elementary school what a macronutrient is and what calories actually are. <br />
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- I'd like to see a shift from exercise and healthy eating as punitive, and rather as something we just do without thought.<br />
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I don't know what else to say now, my rage had dissipated.Anonymoushttp://www.blogger.com/profile/09626477510185622549noreply@blogger.com0