Sometimes you just have to get to the finish. Run through your hurdles this week if you have to!
Monday, July 16, 2012
Friday, July 13, 2012
Fascia Fitness Friday: The Role of Thoracolumbar Fascia
The Thoracolumbar fascia (TLF) is an important structure for movement and stability in the human body. It intimately blends the latissimus dorsi with the gluteal complex, thus linking the arm to the leg.
In the awesome book, Fascia by Schliep, it is suggested it also has a few more roles. It is a sheath around muscles to reduce friction, facilitate blood return to the heart, provide an exoskeleton for other muscles to attach and finally, to protect blood vessels from mechanical damage.
It is finally being researched as a potential pain source for "non specific low back pain." For that to fit the bill it would need to contain enough sensory fibers. Even in 2006, this was not even thought to be looked into. Recently, experiments have been conducted on animals and the data is showing that there are indeed enough sensory fibers to convey nociception (pain.)
What I found most revealing about these experiments was that the researchers concluded that DOMS (delayed onset muscle syndrome) showed in human trials the fascia around the over exercised muscle become more sensitive then the actual muscle.
A way to train this I believe is a take away from Mike Boyle's book "Advances In Functional Training."
Force is transmitted from the ground through the leg to the hip via the biceps femoris (hamstring) and glute max. The force is then transferred across the SI Joint into the opposite latissiumus dorsi. For this reason, all rowing motions except the inverted row are performed with only one foot in contact with the ground. One foot on the ground and the load in the hand opposite that foot, the athlete must now engage the biceps femoris and glute to transfer force from the ground via the pelvic stabilizers and the hip rotators. (big thanks to Stu McMillan for sharing his notes with me) PS. make sure to check out his blog.
In doing the above mentioned, you will be strengthening the Thoracolumbar fascia.
In the awesome book, Fascia by Schliep, it is suggested it also has a few more roles. It is a sheath around muscles to reduce friction, facilitate blood return to the heart, provide an exoskeleton for other muscles to attach and finally, to protect blood vessels from mechanical damage. It is finally being researched as a potential pain source for "non specific low back pain." For that to fit the bill it would need to contain enough sensory fibers. Even in 2006, this was not even thought to be looked into. Recently, experiments have been conducted on animals and the data is showing that there are indeed enough sensory fibers to convey nociception (pain.)
What I found most revealing about these experiments was that the researchers concluded that DOMS (delayed onset muscle syndrome) showed in human trials the fascia around the over exercised muscle become more sensitive then the actual muscle.
A way to train this I believe is a take away from Mike Boyle's book "Advances In Functional Training."
Force is transmitted from the ground through the leg to the hip via the biceps femoris (hamstring) and glute max. The force is then transferred across the SI Joint into the opposite latissiumus dorsi. For this reason, all rowing motions except the inverted row are performed with only one foot in contact with the ground. One foot on the ground and the load in the hand opposite that foot, the athlete must now engage the biceps femoris and glute to transfer force from the ground via the pelvic stabilizers and the hip rotators. (big thanks to Stu McMillan for sharing his notes with me) PS. make sure to check out his blog.
In doing the above mentioned, you will be strengthening the Thoracolumbar fascia.
Tuesday, July 10, 2012
Kimchi: Korean Super Food Explored
I recently stepped out of my culinary comfort zone and tried Kimchi, a traditional Korean side dish. I'm not a big cabbage guy. I'm not a big vegetable guy to be honest. I hate shredded lettuce. So I went in a bit doubtful, maybe a little more then just a bit.
I was pleasantly surprised that I actually liked it. There is a good possibility that I wanted to like it because it is so healthy for you. But who cares. I've added a new super food to my pallet, and super food it is.
Pretty much anything fermented is pretty great for your intestinal health. Kimchi is no exception. It is loaded with the good bacteria that helps digest food and keep your "internals" running smoothly.
Dr. Bob Rakowski has a saying, "Devoid of trauma, stuff that is wrong on the outside, always starts with something wrong on the inside." Keep your digestive health at the fore front of your health and performance goals.
Other benefits are more outliers, potential to decrease the duration of colds and UTI's. It is a good source of fiber. Helps to reduce the hyperacidity that may occur from meat and coffee. (A little side project I'm doing is measuring my acid/alkaline levels each day)
If you are in Grand Rapids, Nourish Market on Wealthy, has an organic version that you see in the picture.
I was pleasantly surprised that I actually liked it. There is a good possibility that I wanted to like it because it is so healthy for you. But who cares. I've added a new super food to my pallet, and super food it is.
Pretty much anything fermented is pretty great for your intestinal health. Kimchi is no exception. It is loaded with the good bacteria that helps digest food and keep your "internals" running smoothly.
Dr. Bob Rakowski has a saying, "Devoid of trauma, stuff that is wrong on the outside, always starts with something wrong on the inside." Keep your digestive health at the fore front of your health and performance goals.Other benefits are more outliers, potential to decrease the duration of colds and UTI's. It is a good source of fiber. Helps to reduce the hyperacidity that may occur from meat and coffee. (A little side project I'm doing is measuring my acid/alkaline levels each day)
If you are in Grand Rapids, Nourish Market on Wealthy, has an organic version that you see in the picture.
Monday, July 9, 2012
Thursday, July 5, 2012
Book Review: Eat and Run by Scott Jurek
Scott Jurek, the ultramarothoner, came to speak here in Grand Rapids at a local shoe company two weeks ago. I put it in my calendar to go and hear him speak, but totally forgot. Instead, I bought his book EAT AND RUN.
I'm always interested in learning how one of the worlds greats thinks, trains, eats, gets motivated and stays at the top once a clearly defined goal has been achieved. If you have read the book Born to Run, Jurek is one of the runners that comes to Mexico to take on the local natives in the now famous race. Jurek is a vegan. The book is as much a story of his diet as his running and life. Full admission, I don't think Veganism is the answer. But, that is another story.
Eat and Run is very easy, interesting read. Childhood hardships shapes ambition and work ethic. Pour hard work into running. Passion starts to fade as what he loves becomes a business. The search to find the passion again. I hear and read similar back stories so often about trying upbringing as a child, it makes me wonder if we are hurting our kids more if we work to give them, "the good life."
Each chapter covers some basic science of running and the adaptations that occur from training and running up to 160 miles at once! I found this to be a bit lacking and would have liked more in depth analysis of the training adaptation side, but needless to say it was interesting.
Each chapter also ends with a Vegan recipe that he has used either for performance and recovery. Going into the book, I thought this would be the least interesting. I think I am going to take a few of these recipes and use them though. In the end that may be the most valuable information I learned.
If you are a runner, I think you would enjoy this read. I will let you know what recipes I try out and what I think in the future.
I'm always interested in learning how one of the worlds greats thinks, trains, eats, gets motivated and stays at the top once a clearly defined goal has been achieved. If you have read the book Born to Run, Jurek is one of the runners that comes to Mexico to take on the local natives in the now famous race. Jurek is a vegan. The book is as much a story of his diet as his running and life. Full admission, I don't think Veganism is the answer. But, that is another story.Eat and Run is very easy, interesting read. Childhood hardships shapes ambition and work ethic. Pour hard work into running. Passion starts to fade as what he loves becomes a business. The search to find the passion again. I hear and read similar back stories so often about trying upbringing as a child, it makes me wonder if we are hurting our kids more if we work to give them, "the good life."
Each chapter covers some basic science of running and the adaptations that occur from training and running up to 160 miles at once! I found this to be a bit lacking and would have liked more in depth analysis of the training adaptation side, but needless to say it was interesting.
Each chapter also ends with a Vegan recipe that he has used either for performance and recovery. Going into the book, I thought this would be the least interesting. I think I am going to take a few of these recipes and use them though. In the end that may be the most valuable information I learned.
If you are a runner, I think you would enjoy this read. I will let you know what recipes I try out and what I think in the future.
Tuesday, July 3, 2012
Preventing Kidney Stones
1. Calcium Stones: This is the most common. Around 80%. Made of calcium oxalate. You should avoid oxalate rich foods. Dark green leafy vegetables, chocolate and nuts.
2. Uric Acid Stones: More common with gout, this is a byproduct of protein metabolism. This seems to have the most misinformation about it. Avoiding animal protein seems to be the common guideline. From what I could find, this is only supported if there is kidney damage.
3. Struvite Stones: Found in women, this is the result of Urinary Tract infection.
4. Cystine Stones: Very minor, results from a genetic disorder.
The biggest prevention tip and most important, is staying hydrated. Dehydration seems to be the number one cause of kidney stones. Drink your water.
Whats seems counterintuitive, eat calcium rich foods. Do not supplement with calcium. A Harvard study showed that men who had a diet rich in calcium had a 1/3 less risk of developing stones.
Supplement with Magnesium. This helps out not just with kidneys stones but with high blood pressure (another risk factor for stones).
Things to avoid. Depending on the type of stone, oxalate rich foods. Soy. Soy is bad and that's a seperate blog post. Caffeine. This is a diuretic. Sugar. This disrupts mineral metabolism. Salt, this includes processed foods that are high in salt. This allows more calcium and oxalates in the urine.
Monday, July 2, 2012
Subscribe to:
Posts (Atom)