New Year, New You And all that bullshit, right? Dietary New Years Resolutions usually amount to, "This is the year, I'll finally eat like an adult, quit making excuses for my craptastic food choices, (and yes, they are CHOICES), and take actual f-ing responsibility for what I, a fully functioning adult human being, put in my mouth". But, let's get real. Linda brought doughnuts this morning. Boston Crème... I'll just have one and start tomorrow. <----find tomorrow on the calendar.. Hell, its only the end of January, your resolution has probably already been "broken" and you're at the same place you were on February 1, 2018, and February 1, 2017 … [Read more...]
You Should Do This: TRX Serratus Saw
TRX Serratus Saw In the world of underappreciated muscles the serratus anterior is basically at the top of the list. What's a Serratus Anterior Do? "The function of the serratus anterior muscle is to allow the forward rotation of the arm and to pull the scapula forward and around the rib cage. The scapula is able to move laterally due to the serratus anterior muscle, which is vital for the elevation of the arm. The serratus anterior muscle also allows the upward rotation of the arm, which allows a person to lift items over their head. When the shoulder blade is in fixed position , e.g : breathing after a sprint , the serratus anterior lifts the ribcage and thus … [Read more...]
You Should Do This: Kettlebell Batwing Gorilla Row
Want Healthy Shoulders? You need to pull more. A good rule of thumb is you should be pulling, or more specifically horizontal pulling, ie rowing vs pushing, ie benching in a volume of 2 or 3 to 1. That means 2 or 3 sets of pulling exercises to every pushing exercise. Keep in Mind: You need to PUSH the rowing weight harder than you probably are already. Too often people will institute this 2:1 rowing to pressing ratio, but the pressing is done with intention and effort and the pulling is done half heartedly with 50% weights. A Sometimes Foolproof Way to Ensure The @or 3:1 Ratio Happens Calculate your total volume. Volume, not sets. Volume= … [Read more...]
The Greatness of the Great Toe: Part 1
The Big Toe It's the Biggest Toe For a Reason Take your shoes off... I'll wait... Socks too. Ok, look at your foot. Which one is it more like? From: Foot Morphological Difference between Habitually Shod and Unshod Runners The "crumpled up" one on the left, or the "splayed out" one on the right? Look like the crumpled up one? That's what a lifetime in shoes does to you. Unfortunately, crumpled up feet that look like this have become "normal" in todays society. Just Cause It's "Normal", Doesn't Mean It's Right At least not from an evolutionary standpoint. We're meant to have wide, splayed out feet. "A logical prediction from an engineering view of an ideal foot is … [Read more...]
A Story of Fire and Ice: Act 2: Man Discovers Fire….
Last time we went over Is Ice Nice? Is R.I.C.E really the best practice in all circumstances? Or, should we, respect basic physiology, use our noggins, and do something other than just slap a bag of ice on every injury? FIIIIIRREEEEE!!!!! Heat, fire, literally helped make us human. "a surge in human brain size that occurred roughly 1.8 million years ago can be directly linked to the innovation of cooking. Homo erectus, considered the first modern human species, learned to cook and doubled its brain size over the course of 600,000 years. Similar size primates—gorillas, chimpanzees, and other great apes, all of which subsisted on a diet of raw foods—did … [Read more...]