Friday, October 31, 2014
Thursday, October 30, 2014
Wednesday, October 29, 2014
Here are a few that I found pretty interesting lately.
Joe Rogan Podcast with Dr. Rhonda Patrick. This one has some cool stuff on nutrition including curcumain.
Bulletproof guy has Kelly Starrett on this podcast. I like the idea of thinking in systems. How to help our kids.
I'm a big fan of Jim Wendlers 5/3/1 program. This is a video cast of the guys from Supertraining interviewing Jim on a number of ideas.
Tuesday, October 28, 2014
Fast forward a year and for some odd reason started playing around with it again. I'd seen Matt Vincent, professional Highland Games athlete, playing around with it, so maybe that was an influence. Low and behold, it still does make them easier. Here's the kicker though, I realized I can increase my speed with them while increasing my reps. I've done them for two weeks and have increased my push ups without assistance in one set quite easily. Going from about 35-40 to the low 50's.
I still get some Ulnar nerve pain in my right elbow at times. I put the Slingshot on and it takes the pain way. The combination of compression and the deload of the Slingshot make for a great pain free warm up. A few sets with it and I can crank out pain free push ups no problem.
After revising what I'm trying to accomplish I've now reconsidered my earlier review and would recommend it. Deload to Reload. Frequency and volume are quite easy with this for push ups and will really lead to increase in training volume. This will lead to increase in strength. Pretty cool.
Monday, October 27, 2014
This can be accomplished a few ways; daily training with incomplete post exercise nutrition, twice a day training, and training in a fasted state. Significant time to exhaustion and total work performed were noted in the 2x training a day groups. The ability of the muscles that were trained in low conditions showed significant ability for the muscles to burn fat for energy and and to uptake carbs for glycogen storage.
This is turning the concept of never going into muscle glycogen debt into consideration. It is perhaps giving up the workout that is done in glycogen depletion in order to make physiological adaptations for a future race.
Training with low glycogen levels don't seem to impart any significant value to strength training.
Although there has been shown some cool aerobic metabolism changes that occur, no real performance gains have been noted on race day for high intensity activities. Only longer distance may show some gains. So that is a huge point to take into consideration.
It is more stressful to train this way. Stress hormones will increase. The lowering of post exercise immunity can lead to more colds and sickness. There will be less training volume as you can't last as long in each session.
There are some points for training this way for some physiological adaptations, but how much this translates into performance is still up for debate. There will be some definite drawbacks for training this way full time, but perhaps early in a training cycle makes sense.
This is a great paper from pponline. Sports Nutrition: The latest in low glycogen training. This was a great video on High Performance Training and Nutrition.
Jamie Scott—High Performance Evolutionary Fitness - Using EvoBio to Optimize Training for Endurance (AHS12) from Ancestral Health Society on Vimeo.
Sunday, October 26, 2014
Saturday, October 25, 2014
Friday, October 24, 2014
Thursday, October 23, 2014
I've been enjoying reading some of Pat Davidson's latest articles. Having taken a few of PRI's courses I knew first had how some "weirder" things can effect your muscles and nervous system. This was a great read on how little things can turn into big performance gains. Neglected Muscles to Improve Strength.
I took this recipe for kids breakfast balls and did something similar. It came out pretty decent. Definitely worth trying if your looking for some new ideas for snacks or for breakfast. Breakfast Balls.
Wednesday, October 22, 2014
Great Lake Collagen Hydrolysate is a tremendous product in my opinion. I love the fact it easily dissolves in hot liquids and cold smoothies. It doesn't change the flavor much at all.
It is created from Grass Fed cows. (Not sure if this is that important as you are not digesting fat). It will help create a more balanced amino acid profile as most of the meat we ingest doesn't have this available. The product doesn't contain Tryptophan.
It's highly beneficial for skin health. Joint health is another primary benefit as it helps create healthy cartilage. There are some claims for better sleep. It is beneficial for digestion.
I've been adding it to my espresso in the morning and my pre bed shakes at night. Give it a try for a few weeks and see if you have less joint stiffness in the morning.
Tuesday, October 21, 2014
Keeping with the idea that Flouride can calcify the Pineal gland. It appears adding curcumin or Turmeric to your diet can help fight this. Pubmed. Here is a general article describing the research. Spice That Protects Your Brain.
I enjoyed this presentation by Elite lifter Harry Selkow
Monday, October 20, 2014
Sunday, October 19, 2014
Saturday, October 18, 2014
In the throws of high temp and lagging energy, we make ourselves promises, I'll eat less sugar, get more sleep, listen to my body to relax instead of doing another workout.
Friday, I knew I was a little off. Instead of resting, I pushed it to the max on a mountain bike ride and ended up with extreme chills and a fever in less then an hour. My wife made sure to point it out that she told me to rest. lol.
No one is Superman. We must respect what are bodies are fighting.
Next up is fasting. Letting my body takes all its energy towards fighting the infection. Through it all, I'm thankful that I'm healthy. Even when your sick you have an amazing healthy organism. Raising the temperature to just the right amount to kill the infection. Pretty amazing when you stop to think about it.
Friday, October 17, 2014
Scientist are Surprised by The Pelvic Floor and Brain Connections. The pelvic floor is the bottom of the core canister. Gets you thinking again how all this stuff is connected.
Here is a link to a nice little audio interview about Systemic Enzymes. I recently started a 2 month program of supplementing to see what effects this will have. Systemic Enzymes. Supposedly they scavage junk in the body. Less stiffness in the morning perhaps?
I recently purchased Dean Sommersets Ruthless Mobility. This would be a great resource for someone new to the training field or someone with no training background that wants to start training for the first time. There are some genuine smart and well taught principles. Anyone that knows the name, Weingroff, Spina or Cressey, will probably not learn much new.
Thursday, October 16, 2014
You don't want a high SHBG as it will decrease your circulatory sex hormones.
After you have a blood test and find out what your SHBG hormones levels are, what can be done if your levels are high?
Number one is try to decrease stress in your life. Pretty easy huh? Decreasing stress can mean a lot of things to different people as one persons stress will be another persons eustress. High on the list would be sleep quantity and quality. Get your sleep.
Vitamin D levels in optimal range. Over 50 is recommended.
Stinging Nettle is a supplement that can lower SHBG. I'm not sure on the best supplement for this.
3 concrete tasks to work on after you get your SHBG hormone level checked. Could be the difference in recovery and progress in your training.
Wednesday, October 15, 2014
Tuesday, October 14, 2014
Monday, October 13, 2014
Think redline the whole way. The 400 meter sprint of biking. Fast as you can for about an hour, or 30 minutes for newbies. There are skills involved, on and off the bike over barriers, is surprisingly technical.
It's spectator friendly. Most of the time you can watch most of the race from one spot. Spectators are encouraged to be loud and a part of the scene. It's laid back. It's the coolest of all the racers. People are there to have fun, not make fun of your lack of fitness, under priced crank or baggie shorts.
Cyclocross Is The Most Beautiful Thing In The World from ted burns on Vimeo.
Sunday, October 12, 2014
Saturday, October 11, 2014
Change your patterns up. Get bouncy. Train fascia. Fascia is what keeps you young.
In case you were on the fence about training for cycling. Get strong. A Case for Weights.
Friday, October 10, 2014
We often look for magical exercises that can change us from one quality to another. It doesn't matter if the quality is weakness to strength, pain to pain free, small to muscular or slow to fast. What must be understood is that there are no magical exercises. There are only magical details.
I'm not saying one exercise isn't better then the other. You will get more improvement in sprinting if you did a proper squat vs a dumbbell curl. But, you can't take that and say "If I do squats, I'll get better at sprinting."
If your squat looks like this, no improvement will happen.
If your squat looks like this, chances are you will get better.
Learning to do an exercise correctly can take time. Do not load an exercise with weight until the bodyweight version looks and feels correct.
How will you know?
Find a way to film yourself doing the exercise, it's pretty easy these days with smart phones and compare it to someones tutorial video you respect. Better yet, have your coach/therapist film you doing it correctly so you have a reference for yourself.
You should always feel better after doing the exercise. Why is this? Because, exercises that are good and healthy and beneficial to us, obey the natural laws of movement. They reinforce how we are supposed to move. We are all made to squat, walk, push, pull, deadlift, reach and crawl. When we do these things well, it feels good and reunites our bodies built in patterns.
So let go of magical exercises and start the process of exploring magical details.
Thursday, October 9, 2014
Wednesday, October 8, 2014
I asked her to put her arms above her head. then touch the ceiling. Nothing happened. There was a complete inability to shrug upwards. The levator has a hard time in this position. Take away a muscle that does most of the work and we were left with an inability to upwardly shrug.
I had never seen this before.
I placed her on her back on the floor and we did the same thing. This time without fighting gravity, she was able to do the upward shrug.
When the upper trap isn't very strong, the levator scapula will do more work. It's a corkscrew muscle. This means that the fibers at the bottom twist and become the fibers at the top when they insert on the neck vertebrae. When they tighten they can really create some havoc in the neck.
It makes sense then, when the upper trap is so weak, the levator scapula does all the work. It will be an interesting case study to see as she regains strength in her traps if the neck becomes more stable with less pain and less headaches.
Tuesday, October 7, 2014
Monday, October 6, 2014
Sunday, October 5, 2014
There exists a second camp that thinks Flouridated water is bad for you. That fluoride will accumulate in the Pineal gland. It will calcify and prevent the pineal gland from producing melatonin. Melatonin is important for sleep and potentially other health benefits.
Both of these statements seem to be true. The website Flouridealert.org, contains pros and cons and in fact I found the most information about the pros and cons from them. Pineal Gland. It also shows research that perhaps fluoridated water speeds up puberty for girls.
This article from them states that fluoride is great and it's like getting vitamin fortified food. Flouridation: Science over Propoganda.
This video I found of bodybuilding legend Dorian Yates talking about his refusal to drink the tap water. The importance of the Pineal Gland and it's other implications as a spiritual "third eye."
Where do you stand on fluoridated water? I think I fall on more of the I'll skip the water and drink filtered water. I'm not comfortable for people making health choices for me. The difference being I have a choice if I want fortified food. The risk of a cavity to me seems small compared to risking the health of your pineal gland.
Perhaps I'm just falling for the propaganda. I do love conspiracy theories.
Saturday, October 4, 2014
Numerous studies have shown that muscle mass is critical for health. It used to be thought that after 40 a certain amount was guaranteed to be lost. We know this isn't the case anymore. 80 year olds can have the same muscle in the thigh as a much younger person when they work for it.
Sarcopenia is the loss of muscle. It is often thought that when the body hits a certain amount of loss of muscle that is when you die, whether from cancer, pneumonia or other diseases. The body isn't strong enough any longer to maintain function.
This article does a very nice job of talking about the importance of muscle as we age. How do They Do it. I don't love the Super Slow McGruff style lifting that is promoted, but I love that they are promoting lifting.
Friday, October 3, 2014
Thursday, October 2, 2014
Wednesday, October 1, 2014
Vitamin C seems to be back in the news. Vitamin C maintains testosterone levels. When Vit C was taken 30 min prior to an endurance activity, testosterone which would normally decline, was able to be maintained.
Vitamin C may actually help you work out more. Having more Vitamin C ingestion was associated with the people in the study to have more physical activity in their week. Kinda cool. Easier to Do Exercise.
Creatine has long since passed the safe and actually work test. It is safe and does work. This article states that combining it with astragalus and ginseng provide a synergistic effect and actually improve on the creatine effects. Combo is Better.