Eat to be Heathly, Don't be Healthy to Eat.

Greetings Fitters,
  On my way back from IHRSA conference, and a three hour flight is a perfect time to reflect and share thoughts. Especially when someone in the seat in front of you is sharing their philosophy on why they neglect their fitness.
He begins talking to the person next to him with some light conversation, the jist of which is in reference to the size of the seats. He then asks his flyer friend, "how much do you think I weigh?", the question often asked as a defensive tactic by overweight individuals who think others might think negatively of them, and thus need to make it apparent that they are aware, perhaps even proud of the fact .(to clear up any confusion, I personally do not think negatively of you, as I think most people don't, although I'm available to help should you prioritize your health more highly). The answer, 285 pounds, and measures in around 6'0.

He then explains the reason why he is overweight. He hurt his back in high school football (he is now I'm assuming in his late 40's early 50's), then he had to have discs removed from his back, removing his ability to control his foot. Because of this, he has become grossly overweight.

The kicker of the entire conversation, and the reason for this post, was his following comment. "I eat healthy, like salads and stuff, but because I can't get the aerobic exercise..."

It is the misconceptions like this that both horrify me and give me hope that I can help the world. To be clear, there is no physical way, in any realm of possibility, to be a 285 pound human being with a "heathly stuff diet."

There are two very vital lessons to glean from this:

1) You can lie to the rest of the world, but you can't like to your body.

2) ANYONE can be healthy, without even an iota of exercise, through proper diet.

No matter what you tell your trainer, your wife, the guy next to you on the plane, you can't lie about calories. What you put into your body is going to have a profound effect on how you look, feel, act, perform, and more. Don't know what "healthy stuff" really is? That's fine! There are people to ask and places to find out (check out this blog post on the magical recipe for health). But lying is not going to tip the scales in your favor.

Nutrition is the base by which our health balances. Even without exercise (which is never the case, there are always options), eating a healthy diet can keep you away from the doctor for a very long time. You can eat your way out of a poor exercise program, but you can NEVER exercise your way out of a bad diet.

80% of your health is nutrition, so make sure you prioritize. No lies, and no excuses. Need help, ask me, I'm all ears.

Stay Fit.

From Shoulder to Overhead - The Straightest Path

Greetings Fitters,

 And let me begin by apologizing for the long hiatus.  Some crazy big things have been going on in my career and personal fitness lives, but that is no excuse to leave you stranded in the ocean of fitness knowledge, on your island of what you know, looking out to what could be. The biggest truth is that I began running out of deeply philosophical beliefs of my own personal outlook on fitness, and became completely entangled in the belief that I could not continue to post without some ground-breaking "truth" to enlighten you all with.

But after much debate, I have decided to set forth once more into issuing knowledge about fitness, nutrition, health, and what-have-yous to all that care to listen. But to continue these posts unabated, I have decided to mildly divert my focus to a wider breadth of topics. Thus leading us to tonight's post: From Shoulder to Overhead - The Straightest Path, or as I have subtitled, "Don't Hit Your Damn Chin with a Barbell."

This topic came too me abruptly, hell it practically slammed me in the face (pun intended). Tonight, as I was working on my Clean and Jerk (barbell from ground to shoulder, then shoulder to overhead, in a nutshell), I mistakenly failed to remove my head from the path of the bar. Well, if two objects try to occupy the same space at the same time, a collision is bound to occur. Thus, I got uppercut by a 155 lb. barbell that I forced into my own face.

So why is my pain important to you? Well, it teaches us all something valuable, the path of the barbell going overhead. 

Many people avoid training in the overhead position for two very common reasons:

1) They don't want to drop something on their heads

2) They hurt when they get overhead (shoulders, elbows, neck, etc.)

These are two very lackluster excuses, for two very important reasons:

1) You won't drop it on your head if you know how to lift it over your head properly.

2) You shouldn't avoid a movement because it hurts, you should learn how to do that movement correctly so it doesn't hurt!

Now this post isn't about overhead training in terms of the importance, working on overhead mobility, etc. This post is going to teach you one thing, the path of the bar overhead.

Any time we move a load of any sort, one commonality remains constant; the closer we keep the load to our midline, the easier it is to move that load (see figure below). Why is this? Because the farther that weight gets away from our center of gravity, the longer the lever (arm, leg, torso, etc.) is holding it, and the greater the force required to hold/lift it. Imagine holding a bowling ball against your chest. Now imagine holding a bowling ball three feet in front of you. Are your arms tired yet?

Center line of body in all planes. The closer you keep a load to the point where they intersect, the easier it is to move.

Don't lean back, move the head back!

 So, to move a load overhead from the shoulder (assuming a barbell is your method of transportation of said load), it would make sense that moving straight up through the head would be best. "The shortest distance between two points is a straight line", no? But to do so, we need to move the head, or else suffer the consequences (see video below for a good laugh).  But we must also consider this: moving the head back may lead to leaning back, which hyperextends the spine and places us in a poor spinal position. The cure? Press the head straight back, and out of the way of the bar, without extending the spine. Here's how:




1) With an extremely light bar for practice, and with the bar on your shoulders and elbows slightly in front of the bar, begin pressing the bar straight upwards.
2) When the bar gets directly below the chin, press the head straight back as if trying to make the biggest double chin of your life (it doesn't have to be pretty, it has to be SAFE, and this keeps the spine neutral), keeping the crown of the head as high as possible.
3) Once the bar is slightly over the head, replace the head in a forward position, and lock the arms overhead.
4) return in the straight line from which you came, and when the light bar brushes the tippy-top of the forehead, press the head back in the same way as before. As you get heavier, you will know the best time to press the head back, but touching the top of the forehead with a light bar is a good place to start.
5) Return the weight to the shoulders, return the head to neutral, and celebrate your first perfect overhead press (after you put down the weight!).

Remember to avoid the weight going out and around the head. This is fine with a light load, but we always want to imagine we have 300 lbs. in our hands. Once that load gets heavy, your shoulders won't be able to support that much weight being that far from your midline.


Look for more posts on overhead work, as we all need help in this department. Don't believe you need to do overhead stuff? Try going a day without putting your hand higher than your  forehead. Seriously...try it. Let me know what minute of the day you have to put your hand up there. If you make it past 9:00am, I'll give you a prize. :) But until then, work on that overhead, keep that chin safe, and remember...

Stay Fit.

Change is Unavoidable

Greetings Fitters!
Lately, the idea of change has come up a lot in my life. Changes at the club, changes in my training regimen, changes in my nutrition, all sorts of changes. I know for a lot of people, myself included, change can be a little scary, and maybe even a little daunting. But regardless of the anxiety that change brings, change is irrefutable necessary to better ourselves and our lives.
Consider this, if people were so afraid of change that they avoided it at all costs, where would our society be? We would still live on a flat earth, dying at 40 without advanced medication, and still wearing fur loincloths to exercise (somewhat of an exaggeration, but not that far...).
So yeah, we have to change. But to what extent? In my opinion, we need to change as often as possible to elicit a response that will help us adapt to our needs. For instance, I'm training currently for an athletic event. As such, the needs of my training regimen have changed immensely. My nutrition has altered to include a lot more calories to promote my increase and working out. But not all of us are training for a competition, so what does that mean for you?
Our bodies are amazing adaptive machines. If you give them a task, and it must repeatedly accomplish it, it will become very efficient at it. And in biomechanical language, efficiency for our bodies means less calories and energy consumed. So the more you run at a certain pace, the better your body gets at it, until the stresses of that run no longer elicit the adaptation you are striving for (i.e. better speed, endurance, stamina, etc.). You will also start to burn less calories, resulting in less body fat loss. This concept can also be applied to weight lifting, plyometrics, agility training, etc.
So make sure you are regularly changing your routine so that your body must consistently keep up by adapting (i.e. Getting stronger, faster, more endured). Don't keep fooling yourself into thinking the world is flat. Pioneer a new level of fitness for yourself. Change is imperative if you hope to

Stay Fit.