To Yolk, or Not Yolk, That Is The Question!

Whether ‘tis nobler in the mind to suffer the slings and arrows of eating strictly lean foods, or to take in the good fats that come along with eating egg yolks is an age old question.  I’m sure Shakespeare pondered this same thing.

My take falls in the moderation category.  Any time I am fixing eggs, I usually am needing them for protein sources.  So that is my main priority, and I will do 6 eggs.  And even though I am not necessarily at risk for high cholesterol, I will do only 3 yolks.  Yes, I do want the omega-3 fatty acids, but I also count macros.  So, I don’t want to get all my fat intake for one day in one setting.  I need to spread it out.

Jillian Michaels, that celebrity Biggest Loser training lady, posted a very good article on her website summarizing this topic.  I suggest you check it out here.

https://www.jillianmichaels.com/blog/food-and-nutrition/myth-egg-yolks-are-bad-you

I Need All of You Here, Just For a Second

There’s a lot of learning that goes on in any of my sessions, be it therapy, personal training or any coaching that I do.  And I’m not just talking about what I have to teach, but also what clients can teach me.  One of the biggest things I have learned and that I, in turn, try to convey to everyone is patience.  Getting results takes time, so you have to understand that and be willing to put in the time. I don't need much from you, and I want to make sure you understand that. But you do have to show up. You don't need a specified commitment to a long, draw-out plan per se, but you do need willingness to do the work. My biggest point with people every day is that I need you HERE, if only for a second. And that's something that often gets lost with people and can easily derail them. There's misinformation that this level of fitness and health I have you aim for requires a huge time component. It really doesn't.  It simply requires ALL your focus for a short amount of time and the results will come, far greater than if you are only partially present in the moment, more or less just going through the motions.  And in regards to learning, by focusing on the task at hand there is a comprehension and feeling that accompanies each movement such that it seems to “make sense” to you.  You have clarity as to the purpose of each exercise or task I have you do. 

So, put the distractions down, or better yet, just leave them at the door.  They’ll be there when you are done.  Put the work in today that will result in true change, true success.  You’ll thank yourself later.

The Best Technique to Clear Your Mind

Unfortunately, you can’t really clear your mind.  The actual fact that thinking your mind is clear negates the concept.  So, let’s just use this phrase anyway, regardless of it's true nature, to describe how we can stop the treadmill of thoughts that go through your mind in preparation for meditation, relaxation therapy, self-hypnosis, or whatever you want to call it.

Cool?  Good!

The first activity is to create a mental stamp that you are about to use on your thoughts, and on it is the word “THOUGHT” with a never-ending supply of ink.  Next you need a focal point, like your breathing pattern or even the image of an inanimate object like an angel you sit out on your shelf at Christmas.  As you sit or lie in silence, well, as silent as you can achieve, your eyes close, you notice your breathing, and all of a sudden, here they come.

All the items on your to-do list, what you need at the grocery store, what time you scheduled tomorrow’s meeting, what you will say at tomorrow’s meeting, what will you wear to tomorrow’s meeting…

The list of “thoughts” is endless, right?  And while you are supposed to be clearing your mind, the exact opposite seems to be occurring.  Never fear; just take out your trusty old “THOUGHT" stamp and let’s get busy.  As soon as a thought comes in, stamp it as a “thought” and then let it go.  As best as you can, come back to your focal point, as described earlier.  Oh look, another thought is coming in.  What to do?  Yep, stamp it!  And back to your focal point.

This can go on for probably 5 minutes or so, but then those thoughts seem to slow a bit, and it seems easier to stay focused on your intended target.  A few minutes more and you are totally “clear” and you can stay there for as long as you feel necessary, or until the alarm goes off that you set for yourself (which is a good idea because sleep is often a side-effect of this practice, and that’s ok).

So, give this a shot, and if it works, then great.  If it didn’t, don’t think you did it wrong, just get a bigger stamp next time.  Let me know how it goes!

Mobility is the Key to Proper Movement

Mobility and movement seem to be the same thing, right?  Perhaps, but in this narrative they will be treated as follows: Mobility is the “ability” a joint has, where Movement is the actual process of your joints doing work.  Get it?  Good!

Let me start with an example that might give a bit more clarity.  If I have a lack of mobility in my hip, then squatting down might be difficult.  So we can see that mobility refers to the capability of a joint, while movement involves an action.

On this premise, we can deduce that improving mobility in our joints creates better movement patterns.  If we have better movement patterns, we will be less prone to injury.  If we are less prone to injury, life is good.

My aim is to help you move better (get you to that “life is good” point).  This might require stretching and mobility exercises.  It might entail strengthening a weakened area.  And it might include breaking through some emotionally negative tension in areas of the body that are being manifested physically. 

Regardless, these are all revealed by how you move.  So if there’s a problem, the solution lies in bettering your movement.

Do You Know Why You Should Get a Massage?

Here’s a few reasons:

Decrease stress

Increase mobility in joints

Increase blood flow throughout the body

Prevent migraine headaches

Treatment of fibromyalgia

Treat postural related issues

Plantar fasciitis

Decrease lower back pain

Massage is becoming more and more recognized for its therapeutic benefits in addition to just pure relaxation.  My recommendation is to find therapist from a referral of a friend, chiropractor, personal trainer, etc. and try a few out.  It is best to get on a consistent schedule with the therapist, maybe once every couple of months, to keep things in order.  And, the more you see a therapist, the more familiar they will be with your body postures, and are more apt to notice changes that can be addressed.  The best way to treat a disorder or injury is to head it off before it even develops.

I'll be glad to assist in any way possible, so reach out to me with your questions.

Those stupid knots in the shoulder!!!

Everybody gets them some time or another, the "knot" in your shoulder that feels like a rock and won't ever seem to go away.  Well, here are a few things you can do to help.

First, let's understand where they come from.  When muscles are under tension for an extended period of time they will tend to go into spasm, or basically stay tight until resting, like as in going to bed (and even then that won't release some of them).  At that particular spot on your shoulder, it is a veritable malfunction junction of several layers of muscles crossing over each other.  Some are responsible for holding your head up, others are postural, and some are used to elevate the arms.  

The primary culprit of these "knots" is working on a computer.  It is during this time that all those activities I just listed are engaged, thus a perfect storm is created.

So, what to do about them...?

First thing is to utilize your arm rests by placing your elbows on them while you work.  A desktop will work also, just slide the computer back some.  This will immediately remove the responsibility of your shoulders having to hold your arms up while you type or use the mouse.  

Next, is to look up.  Periodically make a habit of looking up to the ceiling or resting your head on the back of the chair if it is high enough.  The more we are tasking on a computer, the more down and forward our head and neck posture become.  We need to reverse this, if even for just a minute, resetting our posture the best we can.

These fixes are also good for issues with migraine headaches, carpal tunnel syndrome and fibromyalgia, so spread the word!

There are more things that help, but hopefully these will get you started.  I'd be glad to help anyone specifically, so just reach out to me and let’s get started! 

Increasing Blood Flow and the Brain

The connection between increased movement and proper blood flow to the brain has to do with oxygen.  Oxygen is vital to brain function and healing, and blood carries oxygen to the brain.  Therefore, a healthy practice of a lifestyle activities that encourage increased blood flow is going to produce a list of positive benefits, one big one in particular being brain function.

The most agreed upon method of increasing blood flow is exercise.  Now, this of course has different meanings for different people.  So let’s just say that it can be any type of movement that causes you to breathe harder and increase your heart rate.  For some that may be an hour-long session in the gym, while for others it may be a walk around the block, and still others achieve it working in the garden.  Regardless of your activity, it is best that you remain cognizant of the fact that movement is good for you, in so many ways, but this one is really important!

Nutshell, the increase in blood flow is very evident in all areas of the body when you are able to have immediate feedback.  You can almost feel an increase in blood flow and its benefits after a good exercise or yoga session.  What is not so evident are the benefits that are taking place in the brain.  It’s a bit more difficult to feel good stuff happening so you’re just gonna have to accept the research, and take my word for it.

So, if possible, maybe you can look at those stairs in a different light next time, knowing now that by taking them you are doing something good for your brain, even though your lungs may be screaming (pssst…they’re getting benefit too).

The truth about Fitness, specializing and REAL LIFE

Remember, fitness is about movement, not about maximum strength or speed.  The aim of a true fitness program should be to improve your daily lifestyle and all that is required of you.  There is certainly a time and place for moving the most weight or being the fastest person, but those usually deal with competitive atmospheres and goals, not fitness.  Above all, your fitness program should enhance the longevity of your life, not hinder it.  Your joints should be strengthened, not taxed.  Your back should become stronger, not weaker and less mobile.  You should be encouraging your body to move, throughout your life, with the least amount of hurdles, especially those that you control.  This is not rocket science, but it is as difficult as putting a man on Mars apparently.  The biggest obstacle that I see is influence and ego.  We allow ourselves to be influenced by things we see around us and amazed at the abilities of athletes we admire.  But we don’t realize that their body, their capacity and their lives in general all aim toward that specialty.  More times than not, that’s not your specialty.  And regarding ego, that’s simple… we want to at least do what he/she can do, if not do it better.  Winning at all cost doesn’t usually work out too good for the one paying. 

Making sure that you're still there...

The New Year brings along with it some new aspirations, new goals and new resolutions, some loftier than others.  Regardless of your intentions, even the best laid plans don't always work out the way we hoped.  While this may be true, and more often than not it is, by no means is this an excuse to lose hope and stop aiming for that goal.  Three weeks into the booming new workout plan without even the slightest sense of gain (or loss if that is the case) can be disheartening.  But these are the times to bear down, suck it up and grind through!!! Your success is on the horizon and you're closer than you've ever been in your life.  So grit your teeth, make no excuses and accept no failure!  As a matter of fact, why don't you go ahead and give me 10 burpees right now to celebrate your upcoming success.  Enjoy yourself, don't quit, and by all means, keep moving toward that goal!  Have a great day!

Monday, 110215

"There are far, far better things ahead than any we leave behind." C.S. Lewis

It's November!!! New month, new opportunities await you.  Make sure you take advantage of each and every one of them.  Whether it's a fitness/ health goal, business aspirations, or some way you aim to better your family life, start down that path today.  It may not be perfect and unobstructed, but opportunity lies on the path of those that take action.  So get up, overcome this "Monday" and look forward to all that lies ahead! 

Wednesday, 101415

"The more you feel your heels, the less you will feel your knees." Rodney

To summarize the success of a program like this, in essence, requires nothing more than
"FITNESS MADE SIMPLE!"
You come in.
We show you what to do.
You do it.
You get fit.
Variables that have to be kept in check and are of utmost importance reside in the pre-supposed nature that what is shown to you is proper, healthy, and allowed by any physical limitations you might have.  Also, that a continuous measure be upheld that every participant is maintaining the movement standards as described to them.

 

Thursday, 100815

Our reactions to our stress is the only way that any stressor is allowed to affect our mind and body.  Please allow me to explain...
Stressors create "stress" in us, obviously, and that can manifest in both mental and physical manners.  Usually it is a negative mental reaction that then leads to a physical response.  And usually, these responses are unpleasant and unhealthy.  So what can be done about them?  First, let's use a comparison of sorts.  Think of stressors in your life as if they were weeds in your yard.  The easiest, quickest solution to a weed is to simply run it over with a lawnmower.  Voila! No more weed, at least until it grows back.  Well that's not a very good solution because you'll have to keep cutting it back over and over.  So how about just digging it out all together?  That way, you'll never have to worry about that weed again.  This is certainly a viable solution to a recurring problem, and one that is finite in its measure.  No more weed.  Well, no more of THAT weed.  There are some others, however, that have popped up around the yard as well.  
You can just as easily dig all them out too, but maybe there is a better solution to the larger, weed-filled problem.  And that is at the beginning of the season, fertilize the yard properly and there will be no weeds to deal with in the first place. 
The tie in to our stressors and the stress they cause in us is that we can deal with particular issues in different manners, and all of them will have some degree of success.  But if we truly want to rid ourselves of the problem, go back to the "root" cause and make the change there.  Only then will everything that springs out of that source be completely changed or removed.  The trick is finding the root.  Good luck!

Tuesday, 100615

Michael Jordan was cut from his high school basketball team…
Walt Disney was fired from a newspaper for "lacking imagination"…
Steve Jobs, at 30 years old, was fired from the company he started…
The Beatles were told by Decca Recording Studios that they "have no future in show business"...
Failure should never be the finish line.  Focus, keep working, and never stop until you get what you truly want in life.

Deadlifts are simply the result of three levers (torso, femur and lower leg) moving in concert with each other to move a load vertically.  Levers don't work so well if there are curves in them, therefore the same holds true in a deadlift.

Monday, 100515

Reaching a goal is wonderful, but it is not a STOP sign.  Re-assess, recharge, and re-activate towards accomplishing another goal, then get going!!!

Today we start our noon CrossFit class, and it is awesome!  So if you are able, please come by and join us.  Guests are welcome as always, so if you know anyone who you think might enjoy this, bring 'em.  We start promptly at 12:00 so be prepared to hit the ground running!  

Friday, 100215

Success in life comes when you simply refuse to give up, with goals so strong that obstacles, failure, and loss only act as motivation.

The weekend is here... are you planning to be active or just see how it unfolds?  The latter usually ends up with a long excursion on the couch, so do your best to plan some type of activity our outing.  It will give you something to look forward to, and will keep some active momentum going so starting off next week won't be so "MONDAY!!!"