Friday, November 21, 2014

Rick Brunner on Power/Speed Nutrigenics

This is one of the best talks I've seen on power/speed supplements for athletics.

Thursday, November 20, 2014

Good Reads Edition

Just a few article I've enjoyed reading over the last few days.  Sometimes they are just a good reminder.

Dan John writes beautifully in my opinion.  Brachiate and get on the floor.  It's Time for Humans to Take Back the Monkey Bars.

This article in Wall Street Journal talks about the changing attitude in the NFL towards planning the workout and planning the rest/recovery.  Green Bay Packers New Workout.

Charlie Francis was a legend in the Sprinting and Speed world.  Here are some reminders of what he thought was very important.   Eight Athlete Development Lessons I learned from Charlie Francis.

Wednesday, November 19, 2014

Gym Jones Advanced Seminar 2014

I first heard about this gym about 6 years ago.  I had a friend that was a US Skeleton athlete that trained there.  There is a lot of myth about this gym as they don't give out information much.  So this is a unique look inside a bit of the training methods.

Tuesday, November 18, 2014

Psychology of Behavior Change

I watched a highly interesting webinar from Equinox titled Psychology of Behavior Change by Kelly McGonigal, professor at Stanford University.

Here are some highlights that I can't stop thinking about.

When people came in for progress measurements, those that were congratulated on doing well, were 85% more likely to cheat or backslide slightly.  So instead of having positive reinforcement, it is the exact opposite.  (Should we tell patients that they are improving?)

We have false hope.  We think the person we will be in two months will be different then the person we are today.  So we put no stock into today.  I can have a hamburger today, because my future self will be eating salads.  (We must accept that what we do today, is who we are.)

We put a moral dilemma into our goals.  We think in terms of good and bad.  I'm doing good when I make a check for accomplishing this today.  I did bad when I didn't.  This actually strengthens our want to do the bad thing.  Eat candy over fruit as an example.  Don't think in terms of I did good by eating fruit today, or I did bad by eating candy today.  Think of the payout.  How do you feel after eating the apple.  I had more energy.  I didn't have an afternoon crash.  Pay more attention to what your goal is doing, rather then the goal.  (Pretty powerful way of reframing.)

Ask yourself the question why at least 3x.  For example,  I want to deadlift 500lbs.  Why?  I want my back to be much stronger.  Why?  So I can grow older without back pain?  Why?  I want to be able to play with my kids when I'm 75.  Sometimes it is realizing what the goal actually is.  This makes it easier.  (Remember the Why!)

What the Hell Effect.   This is actually a real thing.  It's describing when you fail on your goal, you just basically give up for the day.  Eat a doughnut, rest of the day you gorge out of guilt or shame.  The truth is when you allow yourself to fail, it's not the end.  Don't feel shame.  Just move on.

Reverse Engineer where you think you may fail.  Lets say your goal is to workout in the morning.  The first step may be to realize I will be tired and I'll convince myself I will do it after work.  After work comes and I'll probably say I'm tired,  I'll start tomorrow instead.  So realize that it has to get done in the morning.  The voice in your head that says I'm tired, becomes your warning bell that lets you know is a goal derailleur.

Make your environment as helpful as possible.  This is a pretty common one, but can be very powerful.  If you want to watch less TV, get rid of the remote.  If you want to eat healthier, don't have junk food around.  If you want to exercise more, get a workout partner.

To sum up there are 5 things to remember.

1. Make small changes.  Small become big when done enough.
2.  Own the fact that today is going to be tomorrow.
3.  Let go of Shame.
4.  Remember the Why.
5.  Outsource Your Willpower.

Monday, November 17, 2014

The Need for Improvement

I have a job that enables me to keep learning.  The new information can give me instant,  if not pretty quick feedback,  if what I just learned has merit, is worthwhile or isn't.  As a therapist, even when you learn something new and it doesn't work, there is a feeling that it may work for someone.

Every time I read something or attend a seminar,  I feel like I'm getting better.  That is a good feeling.  I'm very luck in this regard that I have this type of outlet.

I think we are born with the need to feel like we are improving.  When we don't have the outlet for improvement, we aren't quite feeling like we are who we are supposed to be.

I think this is why when someone runs a 5k, their immediate thought is, let's do a 10k.  I benched 225, I want to bench 275.  To get better, to be better.

If we don't have the luxury of a job that allows improvement or the need to get better, we are often bored.  We aren't' challenged and we are stagnate.  The human body and mind does not want stagnation.

When a patient comes in for a follow up visit, their first question is, does it seem better to you?  Athletes want to know if they are making progress.

The "best" or most popular workouts are built on being able to compare and contrast workouts.  Crossfit has named workouts.  Everyone has a Fran time.  Strava has become an insanely competitive app even when it's just yourself.  I want to climb this hill faster next time.  I did better in my age group this run.

I believe we are born with some desire to always have something to improve on.  Make progress in some area.  We are happiest when we are in the pursuit of improvement and we acknowledge this.

Of course, this is just my random thoughts.

Sunday, November 16, 2014

Great Info for Pull Up Pains.

Really great info from Dr Andreo Spina.  How incorrect Pull Up technique can lead to medial elbow pain.

Friday, November 14, 2014

Good Reading Friday

I really enjoyed this article from Anthony Mychal.   Hardware or Software.  

ESPN did a very cool article on tourniquet training, other wise known as blood flow restriction.
A New Way to Train.  The video is pretty cool.