For most people, planks are a pretty darned good exercise. Similar to food, there aren’t too many “bad” exercises, only bad habits and behaviors (aka exercise form) surrounding those exercises. Done correctly in moderation, planks can help you in two primary areas: Develop core muscle-endurance while helping you differentiate between Read more…
“The Sun never shined on a cause of greater worth.” – Thomas Paine, Common Sense, 1776
The Founding Father’s journey towards a free nation serves as a perfect metaphor and tool for declaring independence from your former lifestyle and beginning your own journey of building health from the inside-out.
Thomas Paine was referring to the “cause” that many today call the “American experiment.” I believe the current state of each of our nation’s individual’s personal health is a cause that runs a close second to the original ideas our country was founded. This summer, we once again celebrated the birth of my daughter (she turned 4 on July 4th) and the birth of this American experiment called the United States. But as I looked at my daughter that day becoming lost in all the family, love and other wonderful things she has ahead of her in life, I admit I am not as optimistic about our country, specifically our state of health and fitness.
It got me wondering whether the Declaration of Independence could be used by those interested as more than simply a metaphor, but a commitment and personal declaration to unlearn and let go of all that is holding them back from living a life filled with health and vitality.
I submit that it can indeed. (more…)
What are you putting in your tank?
‘Course that ignores all the other things that sugar does besides provide (empty) calories: like raise blood sugar, depress the immune system, rob the body of calcium and use up mineral stores. But that’s another story.
This quote (from the article linked to below) is referring to the idea that all you need to do is “burn” more calories than you eat to lose weight. If only it was that simple. trainers and weight loss coaches would have degrees in Mathematics instead of Anatomy & Physiology.
I stumbled upon this enlightening (and pretty short and sweet) article reiterating the problem with counting calories, both when eating and “burning” calories in your attempts to lose or manage your weight.
Frankly, as with too many things in the fitness “industry”, you are being sold bad science … or at least outdated, short sided, incomplete science at best.
Check out the link below for more. In the meantime, remember, when it comes to your food, focus on these four things: (more…)
“I love the smell of 60 side planking soldiers in the morning.” This is a side plank – push up set we did with Army reservists at Jefferson Barracks. Check out the video below of me demonstrating this move.
Simplicity usually = awesome. Therefore, let’s just say planks = good. Abdominal crunches = bad. Your abdominal muscles, rather your core (think of your “core” as everything from your upper thighs and pelvis to your lower rib cage and waist) functions to BRACE your mid section.
When you squat down to pick something up for example, ideally, your “corset” of muscles (AKA your core) act as a web of muscle tissue running in every direction between your pelvis, your rib cage and spine. When they contract together, you will have a strong torso, protected back, and the ability to maintain strong, durable posture whether standing, bending over or squatting down.
“Chuck Norris doesn’t sleep … he merely planks for 8 hours a night.”
Needless to say, Chuck is awesome, but the point of this quote is to make the point that we live as we exercise. So while Chuck Norris can plank for 8 hours every night, doing just a few minutes (10 seconds at a time working up to 45-60 seconds max) will help you find, activate and strengthen your deep core muscles.
So again, we live as we train. If we do not exercise at all, your daily movement (walking to work, typing all day long, picking up your kids, walking the stairs) suffers. If you train with poor posture (and God knows we see it every day in the fitness center), you will stand around with bad posture telling your friends how much you “workout.” Don’t be that guy (or gal;)
So while your intention may be like totally fantabulous when it comes to strengthening you core and tightening your waist, using the cues in the first video below will make sure your planks (among other abdominal exercises) are doing what you want them to do, which includes:
Begin with either a elbows and knees or elbows and toes position for 10-60 seconds at a time. This first video is of me working with April on her Push Up Plank while discussing her shoulder and elbow position to maximize tension in her muscles and not her neck and joints. The following videos after that show a few variations …
Becky demonstrating a BOSU Plank – after you can hold this for 30 seconds, increase the intensity by lifting one foot at a time a few inches off of the floor for 5-10 seconds at a time
Dave doing a Plank Up Down – perform one per side, then two per side and so on up to about 5 per side equaling one set – keep your hips as square to the floor as possible. (more…)
Hockey players need some wicked single leg balance and strength, which is accomplished by performing movements such as this Single Leg Kettlebell Dead Lift. Pictured is Scott Mayfield of the University of Denver and New York Islanders NHL Team.
Was that enough of a description to catch your eye? Let’s add to the list picking up your (grand) children, learning to protect your back and spine, saving your knees, strengthening your heart and the list goes on. Personally, I like this perspective …
The best exercise for strengthening the heart — is — reaching down and lifting people up. – Ernest Blevins
If you replace “heart” with BACK and people with BARBELLS, that could be the perfect dead lift quote. (- pulled from a random T-nation forum post.)
Many of you have asked questions about dead lift variations, form and where to start in terms of weight, so Becky and I threw these videos up to demo a few ideas for you.
Remember, we primarily focus on improving total body, purposeful strength in four major movements:
Here are a few tips and variations of the dead lift:
Becky is here doing a few single leg dead lift variations:
And just for kicks, here are a few high light videos of Brandi, Fritz, Susie and I doing heavier Trap Bar Dead Lifts:
B Will knocking out a 165 lb Dead Lift (this is the first time she has ever performed this exercise, FYI … one Saturday morning at our Saturday Strength Club Workout.) (more…)
We can’t wait for these upcoming challenges this April and are already developing the new additions and bonuses accompanying each one. Space is limited and we have people already signed up for both … so don’t miss out, call me or either facility today to get signed up! Spring Training Read more…
Weight loss is not simply about calories in and calories out. Otherwise we would have mathematicians telling us what to eat instead of nutritionists. Our physiology is simply not that simple.
Today let’s talk about breakfast. Beginning your day with these two keys for more energy and successful weight management:
Building health, managing your weight and training like an athlete is about understanding and balancing (maybe optimizing is a better word) several hormonal systems in your body. Hormones are barely understood by most people, though we all know they are crazy important. How many times have you accused someone of being “hormonal?” Diabetes is a hormonal issue. What helped Barry Bonds hit home-runs? That’s right, hormones. Are you feeling stressed about life right now? Stress hormones basically cause your body to store fat and waste muscle. Do you know how a healthy person knows that they are full after eating a meal? A signal to the brain from a hormone.
In an attempt to simplify, here are three categories with a few common hormones you may recognize: (more…)
I think most people suffer from three types of amnesia: Gluteal Abdominal Right Brain I say “amnesia” because in each of these cases, we are born with the ability to use each: as children we are able to squat deeply, breath correctly, brace our core and are naturally creative. Slowly Read more…
How old would you be if you didn’t know how old you were? – Satchel Paige I can’t help but pull out my camera to catch Paul rockin’ out pretty much any part of his weekly workout with me … from jumping rope, to 20 lb dumbbell presses to this Read more…
Unlike most joints in the body, our shoulder is where we (in the Sports Medicine world) say we: “sacrifice stability for mobility.” Mobility is almost always a good thing, especially in the shoulder joint allowing us to move our arm in pretty much every direction, including raising, lowering and rotating Read more…
“Dave what would you define as a light dinner?” Well, let me ask you in return … what would YOU define as a “light dinner”? Oh I don’t know … vegetable soup with beef and lots of veggies, maybe with some noodles and/or dumplings on the side, because my kids Read more…
With all of our talk about having “strength” … here is strength and courage on every level … Never, ever give up: Arthur’s inspirational transformation. [VIDEO]
A simple cartoon making a pretty profound point I think …
– (Patient) “At my gym they said I should ask you whether it’s okay for me to exercise.”
– (Doctor) “I get that question a lot … but nobody says consult a doctor before buying a recliner or a big screen TV.”
– (Doctor) “Side effects may include bloating and weight gain.”
All humor aside, take another gander at this … which compromises your health more in the long run? Beginning and continuing an exercise program, or purchasing a comfy recliner and flat screen that sits 15 feet from your fridge, a la the perfect storm, right? (more…)
Hospice nurse Bronnie Ware pens eye-opening book* In it, she lists the top five regrets of those lying on their death beds. “Five things many people regret at the end of their lives” … I wish I had the courage to live a life true to myself, not the life Read more…
