Yes, I Do Cardio AKA The Heart is a Dumb Muscle

The heart only knows one thing: How much stress the body is under. That's it, nothing more. It's only responding and adapting to the signal(s) its given. So think about it.... Do you really need to do this [insert miserable cardio modality here] ???? The answer is no. The ONLY THING YOU NEED TO DO IS MANIPULATE YOUR HEART RATE TO GET THE DESIRED RESPONSE. The modality you use is of no consequence. What's that got to do with anything? Well, a lot of my peeps ask me, Do You Do Cardio? Yes, I try to get it in 2 times a week. I primarily use "cardio" to improve cardiac output and recovery. I'm not trying to push my max heart rate, or … [Read more...]

In Praise of Lifting Straps

Never Use Lifting Straps. They weaken your grip and make you a P.U.S.S.Y I used to say that...a lot. It was like gospel. I was right then and I'm wrong now. Mostly because I was young and dumb.... See, the problem with youth and/ or inexperience is that you're young and have no experience. <---I know, that's really deep. The problem with being young, as it pertains to sports and physical stuff, is you can do really stupid sh@t, often, at high volumes, and intensities and recover almost immediately. You're like a metaphorical, living, breathing Wolverine... Stole this pic, please don't sue me Marvel This means you don't really learn from the … [Read more...]

You Should Do This: Superman Mobility

There are some near universal truths when I get a new client: 1: They lack Thoracic Mobility/ scapula control 2: They lack glute activation/ strength 3: They create motion from the lumbar spine, and consequently have overactive spinal errectors (low back muscles) I would guesstimate that I see all three of these in a new client 90% of the time (cause, they are somewhat interrelated) and at least 2 of the three get hit about 95% of the time. And it all goes back to our flexed forward, low amplitude/ low velocity world. If you're always sitting, hunched over a screen, in a box, or in front of a box, you're probably not: Sitting up straight, shoulders in … [Read more...]

One is Greater than Zero

As I've said before, I think, we have developed into an excuse based culture. Instead of finding a way, we've learned to look for a way out. In that vain.. We're one month into the new year. Hows that Exercise and Eat better resolution working for ya? If you're like a lot of people, it's not. You probably started strong but fell into the perfection trap. <---I made that term up, I think. Personally, I think the "perfection trap" is an excuse veiled as an actual reason. Kinda like the false sacrifice.. Here's how this works: "I'm going to work out for 60 minutes 5 times a week." And while motivation is high and you're prioritizing exercise, it works … [Read more...]

Spoon Bending, Physical Capital and Being Injured!

"I got hurt doing: insert activity that I associate with the pain I'm currently having" Actually...it's not that simple. That's probably not the case. At least not entirely.... You're just not that fragile. There's a good chance that the activity that you associate with the pain you're currently having wasn't just from: THAT Swing THAT Lunge THAT Pushup Picking up THAT couch... It's more insidious than that. I've Got a Snowball, I Need to Throw it...... From: capt_tain Tom When someone’s back hurts they don’t want to blame their lifestyle, fitness level, or daily patterns.  Instead, they want to blame their back pain on starting the lawn … [Read more...]

You Should Do This: McGill Side Plank With Band

  Planks are really good for you. IF you do them correctly they can help teach and train a few very important concepts.. 1. Pillar Strength/ Bracing 2. True "Core" Activation 3. Core Endurance Abzzz 101: The "core" isn't just meant to look all awesome on the beach with your bros when your tan is banging and you're trying to pick up bitches.... bro... It's also supposed to stabilize your spine and protect you from hoop, compressive and shear forces. You know, keep you from breaking the first time you pick up a kid, have to carry groceries, or push a car out of a snow rut...<-----all of these are secondary to the more bro(ish) use listed above, … [Read more...]

You Should Do This: Band Good Morning with Band Around Knees

Ohh low backs, how you ruin our lives.. Truth is, it's not our low backs fault. It's our fault: we develop faulty movement patterns and then unknowingly do things that exacerbate the issue. In this case it's the ability to hinge at the hips. This is mostly comes down to 2 factors:   #1: Initiating Movement at the Low Back #2: A lack of Glute Activation Once we can initiate movement from the hips and turn the glutes on everything else falls in line and you might actually start loading your hips instead of your low back. But I Already Know How To Hinge: Maybe you don't... It's fairly common for experienced exercises to overreach lower back to create a … [Read more...]

Maybe You SHOULD Do Yoga

Last time I wrote this hand grenade about why Yoga might not be the best option for you. And subsequently watched my subscriber list get decimated. So I guess some folks got all butt hurt...or they just don't like me and think I write like poop. Either way, here's why you might actually want, hell, you NEED Yoga in your life. The #1 Reason, By Far... Yoga Teaches You How To Breath..... Again Yes, you breath wrong, at least for the situation. You're Waaay Too Damn Stressed......ALL THE TIME. In modern life we worry about too damn many things. Mortgage Car bill Grocery bill Fights with the significant other Bosses Subordinates The cable … [Read more...]