Information is Not Knowledge

Greetings Fitters,
 Albert Einstein is the brain behind the quote for the title of my blog tonight. While I don't claim to be as intelligent as the man, I believe I can wrap my head around what he is getting at here. Information is a gateway into great knowledge. Facts are the atoms by which molecules of knowledge are structured, meaning it takes a great deal of information to generate a sound knowledge of a topic. Take for instance animal husbandry (my wife is a zookeeper, go with me here). I know the mechanism by which two eagles mate. Does that mean I therefore have the knowledge on the breeding season in which they most likely WILL mate? Or what environmental factors make for the best nesting grounds? Or what the two eagles will even look for in each other? So many details go into the science of this, that knowing two, three, even a dozen facts will not give me the knowledge to be an expert on the subject.

The same can be said about all types of professions, but none rings more true for me (for obvious reasons) than the topic of nutrition and exercise. I've have seen on a regular basis (and even had to intervene with my own knowledge) the outcome of an individual basing the "knowledge" they impart to a friend or acquaintance on the "information" they have gleaned from working out themselves. Exercising alone does not make you an expert in the field of exercise, for every single person is an individual, and unless your knowledge is based in a scientific base of exercise, what works for one will not always work for another.

 I am not insinuating that no one help one another in the Club or gym. I enjoy it when information is exchanged between fellow exercisers. It is fun to share anecdotal information on what has or hasn't worked for you, in an endeavor to spark new gains in each other's fitness. What I am saying for certain is to always take information for what it is, one individual's OPINION of how to perform an exercise or follow a nutrition plan.

Your best course of action? Think of the person's credentials. Does the person have an education in the field they are talking about? And even if they do, what resources are they using to back up their opinions? I drive a car every day, are you going to bring your car to me when it starts making a questionable noise? (The smart answer here is no, I am worthless when it comes to the mechanics of a car). So why simply put your health and well-being in someone who works out every day?

There are people that make it their profession to better your health and wellness. Use them.

 I always implore my clients to ask me why (as you know, I'm a Why Guy). Why are we doing this exercise? Why do we do it this quickly/slowly? Why is this exercise coming right after that last one? Why do we position our feet this way for this movement, but not that one? If I can't answer your question about my methodology, then I'm not doing my job. And when a person gives you information about the topic, look it up anyways! In the end, the person giving you this information isn't going to feel the pain of a slipped disk or strained bicep when it turns out the form they showed you is wrong, so be responsible for your own fitness and well-being. Be kind, soak in the information, and then find out if it is going to work for you with proven, scientific sources. Don't let the follies of another influence you health and wellness. Make sure you take your health into your own hands, and make sure you

Stay Fit.

Don't Change Up the Whole Food Roster, Sub Out Your Weak Ingredients

Hello Fitters!
 Welcome back for some more nutrition and fitness fun! Today, I'm going to talk a little bit about making your food work better for you. When I first start talking with people about their health, one of their most daunting fears is that of changing their food habits. When asked, people will rate their willingness to change their food habits at a 40-50%, claiming that they "don't want to give up the foods they love," My response here is two fold:

1) You have to prioritize your health and fitness; I"M NOT SAYING YOU MUST MAKE IT FIRST. That would be my personal choice, but if that isn't your choice, that is great! But you have to decide where it stands, and realize that choices have consequences. If you want to continue to enjoy your sweets, no one is going to stop you. But if your goal is to lose 50 pounds, you have two options, lower the amount of sweets you eat, or change your fitness goal. You have to choose what is more important to you. One thought process that you need to change quickly is the "I CAN'T eat that, I'm on a diet." Of course you can eat it! More than likely, you have before. Instead, change your mentality to "I could eat that, but I choose not to." And that is the truth, you chose not to eat it, because you have chosen to prioritize your fitness goals first.

2) Change the way you are eating; There are several ways to do this. You can eat the same amount, but spread more throughout the day. You can control your portions to eat a smaller amount. But (in my opinion) the best option by far is to change the quality of food you are eating. Depending on the individual, I will choose one (or more) of these options to get them on the path to healthier food options.

One of my most preferred methods is to change out ingredients of food types for more healthier options. It is very simple, extremely affordable, and can be a much easier mental transition for those who struggle with food. Below are some options for switching out some "weak players" on your food roster.

Lettuce as a wrap is one great way to reduce unhealthy carbs.

Spices - Use any type of dry spice in place of a liquid condiment (such as barbeque sauce, soy sauce, ranch, dressings, etc.). Liquid condiments are loaded with fats, salts, and other calories (and it doesn't take much dressing to add up a whole lot of calories).  Dry spices are usually crushed up vegetables, so of course those are on my good list! (See The Magical Formula for Weight Loss)

Lemon/Lime Juice - A great substitute for liquid condiments or dressings, this and some black pepper can definitely spice up your salads or chicken.

Avocado - Because of the higher level of healthy fats it contains, avocado has a smooth texture, much like other ingredientss with fat. This makes it great for substituting mayo, cheeses, etc. (As long as you don't mind the dish turning green!) - I.e. egg salad, made with advocado instead of mayo.

Fiber - Although not similar in taste, anything high in fiber (like vegetables and fruits) will keep you filling more full, longer.

Perimeter Shopping - Start by shopping on the outside of the store, and fill your carts with the fresh versions of all of your foods. If it can sit in the fridge or on a shelf for weeks, it probably won't be good for your insides.

Whole Wheat - whole wheat pizza crusts, wraps, breads, etc. are a much better alternative to any grain options (if getting rid of them is just too hard), and whole wheat is an option in almost every restaurant or store.The lower glycemic index wrecks much less havoc on your insulin levels.

Quinoa - I don't label many foods "Superfoods" (because the idea is silly, just eat good, wholesome food, and it is going to be "super"), but if I had to give one food the name, it would be Quinoa (pronouced keen-wa). A high level of carbs, fats, and proteins earns it the name. Use it to replace rices and other grains.

There are just some quick and simple tips to substitute foods in your diet. Getting online and finding other great options is easy (you're already on here to read this, might as well use your time wisely!). Just make sure you are truly looking into the ingredients to determine if a food is a better substitute. A lot of times, food organizations will fool you with "low fat" options, only to load up the sugar and salts, making it just as unhealthy for you. Want to know if it is a better option? Ask me! I am only a click away. And remember, that is why I am here. To help you

Stay Fit.

Train for Life

Greetings Fitters!
 The topic of discussion tonight is one of my strongest beliefs. If you have read my post on Opinions and Beliefs, you'll know that I believe that in life, you should have many strong opinions on different aspects, but you should have two to three definite beliefs. One of my beliefs for the very brief time I'm on this earth is this:

Train for Life.

There are two deductions for this motto of mine, and they are both (to me) insurmountable in their importance, and intrinsically necessary for an individuals quality of life. Here they are.

1) Train in exercise for the tasks you need to accomplish in the rest of your life: Very seldom will you find yourself needing to lift something to your shoulder by sitting down on a perfect seat, squaring up your shoulders, and curling the object. So why would you wish to spend so much time training this movement while exercising (the bicep curl)?

I believe the reason is hidden in the evolution of fitness in a health club or gym setting. Prior to the era of desk jobs and technological booms, the individuals inhabiting the fitness facilities were bodybuilder-minded individuals. Enter the 9-5pm cubicle worker. They know they need to work out, but what to focus on? "Well, I want to....be healthy? That person looks healthy. So I need to look  healthy to be healthy." What's the quickest way to "look healthy"? Body-building exercises. But this doesn't really make us healthy, it just makes us look more muscular. Is it your aspiration to have chiseled pecs? Or do you want to carry your baby through the mall without your lower back hurting and your shoulder feeling like a dead weight for two weeks?

So don't waste 4-6 hours in your week learning how to lift a bar over your head with half range of motion and flared our elbows (military press) while you're sitting on your kiester, unless you really just care about having "super big" shoulders. Spend time instead learning how to brace your spine while holding a load over your head, with stable, externally rotated shoulders so that when you have to take that bag of cat food off the top shelf, you don't tweak your lower back and injure your shoulder.

2) Move in a way that will allow you to continue exercising and being fit for your entire life span: Don't settle for good enough, and don't suffer through a pain because "I've always had a little twinge in my shoulder". A twinge is a twinge, and what it is is your body telling you something is wrong. A twinge turns into an ache, which turns into an injury, which turns into irreversible tissue and joint damage. And you only have 1-2 of everything (knees, shoulders, hips, spine). Once you wear it down, it's GONE. It isn't going to go away over night, and it isn't going to be a quick fix to move perfectly. But there are countless ways to keep your workouts intense without exacerbating an injury. Rest the injury, work on mobility so it works properly, and keep on being fit.

Tell 64 year old Greg here that a lack of mobility and strength is "just a part of being old." You'll have to wait until he puts down his 190 lb. Clean and Jerk (that means he took it from the ground to over his head).

 So check the ego at the front door, and move in a way that is going to allow you to do so for a looooong time. There's no point in wearing yourself down in your early years, just to ruin your quality of life for your last 20-30 years. There are 85 year old people jumping, heavy back squatting, running marathons, etc. They are no different from you except they didn't accept pain and poor movement. Make a good decision to improve your quality of life now to continue it into your hundreds. If it hurts, fix it. (By the way, pain medicine/advil/aleve is not fixing it, it just masks the symptom of pain so you continue your poor movement...fix the movement)

So there it is folks. Train for Life. Do what you do, do it well, and continue to do it until the day you leave us. What is this going to guarantee you do your entire life? You guessed it.

Stay Fit.



P.S. Remember, you aren't alone. If you don't know how to train specifically for the things going on in your life, message me, Facebook me, email me at LucasWoody@gmail.com. My goal in life is to help people reach their fullest potential, whatever that may be. I'm here for you!