Thursday, April 10, 2014

Intentional Reading



I look forward to certain articles or blogs each week, all for different reasons Brett Contreras for Strength and Conditioning research, Tony Gentilcore & Jonathan Goodman for the fitness community’s best articles and unique voices. Also in need of some mentions are John Romaniello, Ben Bruno and the inspirational Big Chris McCombs. This week’s installment of the Functional Fitness Systems blog or FFS blog is what I call intentional reading. Intentional reading is a list of articles I find interesting, thought provoking or in the least helpful. We are in the lab cooking up some new articles for you, I believe we are going to have some follow up pieces touching on mobility, women’s strength training and the ever popular Plyometrics. Also in the works is an office workers survival guide, which will touch on a number of different areas related to your health.   How many of you have heard that old adage “your own advice is the hardest pill to swallow”?  It is easy to solve everyone else’s problems, or at least think that you have an answer or maybe “the” answer especially if you have knowledge in various areas.  I can hear myself saying it now “don’t run on a treadmill, you will get hurt”, “work your way into a program, not out of training”. So to cut to the chase I have been dealing with a stress fracture in my right foot, been in a boot all because of running on a treadmill and poor choice using old running shoes. Finally, out of the boot and rotating back to the gym, I won’t be running anytime soon. The plan is to switch spin classes, mobility work for the back, hips and legs coupled with strength training. In all honesty, I have been floundering for a while, keep having set backs, keep being sidetracked. Running into the same problems repeatedly sort of like a mini version of karma, someone is telling me stop the pity party. Simply put you need to get it together and make it happen for yourself.













Today we have five articles on the agenda all touching on different topics. The first article is from the NY times based on research aimed at finding whether or not we are programmed to enjoy exercise or to be a couch potato.Are you programmed for exercise?

















Next up is a research article from the University of Basel which looks at the benefit that green tea has on memory, treatment for cognitive impairments in psychiatric disorders like dementia.Tea Time



In third place is a piece from the British Medical Journal looking the effect if regular aerobic exercise on memory and learning in women whose intellectual capacity has been affected by age. Exercise your mind.








The fourth article is from St. Michael’s Hospital which had a finding that eating one serving a day of beans, peas, chickpeas or lentils can significantly reduce bad cholesterol and cardiovascular disease.  Have you had your servings of beans?


The final article is from the National Institute of Environmental Health Sciences published on 04/01/14 in the journal Cell Metabolism. The study found that obesity rather than diet causes changes in the colon that may lead to colorectal cancer. The finding supports the recommended calorie restriction and increased exercise as a healthy lifestyle change. This may help in reducing in colon cancer risk.  Healthy Lifestyle

Hopefully these articles are enjoyable and educational for you. At least you have to something to read when you are pretending to busy at work. I may periodically through articles up on the Functional Fitness Systems Facebook page and on my twitter as well. The next article coming on this blog will be the office workers survival guide. 




Wednesday, March 19, 2014

Glute Confidential Part 1


 “Empty your mind, be formless, shapeless - like water. Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend.” Bruce Lee



It has been a while since I have put pen to paper and hammered out 3000 to 5000 words about a health related topic.  A knowledgeable friend and mentor had informed me of the limitations of the written word in this “microwave culture” we live in, and that now my information movement needs to be via the spoken word or on video.  We will be making the transition to different media streams to convey the message shortly, it will be a work in progress.  But that is fine as this allows me to expand the audience for health and fitness issues, specifically human movement and its role in optimal athletic performance. We are looking at the hips better half the glutes more to the point the glute complex and its role in human movement. If you work in an environment where people are seated most of the time, you know the old man/old lady walk the crack snap pop like rice crispies.  Generally what follows is pain in the knees and back, this is due to tight hip flexors they in turn will inhibit or turn down your glutes. More on that later back to one of my favorite topics Butts. They have become a status symbol, this is evident if you are a fitness professional and your involved in social media.  Another fitness professional recently had a rant about the “overselling” of ideal flutes and  the  training programs for glutes.   In some parts of the country  it has come to the point where women are getting plastic surgery to pump up their booties. Some women are going for a Brazilian butt lift and some are resorting to getting silicone injections as seen in the vice story Buttloads of PainThe top cities for the Brazilian butt lift are Miami, New York and Atlanta. When we look at the recent statistics from the American Society for Aesthetic Plastic Surgery they saw a 37% increase in butt augmentation procedures and 24.6% increase in butt lifts from 2008. Our interest today is not really in the aesthetics of the gluteals but in the power we can draw from them. The truth of the matter is that most athletes glutes are inhibited and under-potentialized, robbing them of strength and speed.  What if I told you that by opening up your hips and strengthening your glutes and hamstrings I can increase your power and speed? If it made the difference between being drafted in the third round vs the first round, it could be the difference in a state championship or paying for college and getting a scholarship. The fact that you are reading this article tells me your interested in optimizing athletic performance.

 We will need to discuss some anatomy in order for all of this to make any sense to you. The lumbo pelvic hip complex or LPHC has over 29 muscles attached to it and is responsible for the transfer of power from the lower extremities to the upper extremities. Some of the issues we have with the LPHC is synergistic dominance which is when a muscle takes over for a weak or inhibited muscle. The one that applies here is when the  psoas  is tight the gluteus maximus is inhibited. This will cause a compensation pattern allowing the synergists for hip extension  to take over. Increasing the force output of the hamstrings, adductor magnus and erector spine  This will lead to us into the cumulative injury cycle synergistic dominance leads to altered joint motion leads to altered neuromuscular control then tissue fatigue to injury.  We can have a tight Psoas 1 from being a desk jockey and not stretching throughout the day as well as general poor posture. Lets put this into perspective the strongest joint action at the hip is hip extension/hyperextension, hip hyperextension is safe unlike hyperextension of the knee, elbow or wrist.  Hip hyperextension occurs while we are walking, running, sprinting, grappling, throwing lunging and stretching our hip flexors. The key here for us is here hip flexor flexibility as it allows for hip hyperextension and it allows for glute activation. The
glute complex consists of three parts glute maximus, glute medius and glute minimus and their function is extension, abduction and stabilization of the limbo-pelvic hip complex. The gluteus maximus the largest of the glutes extends the hip, laterally rotates the hip, and  abducts the hip. While the gluteus medius  abducts the hip, flexes the hip, medially rotates the hip, extends the hip  and laterally rotates the hip. The smallest of the glutes abducts the hip medially rotates the hip, and flexes the hip. What is the common thread that we can gleam by looking at the muscle action? All three muscles in the glute effect the hip when they are not inhibited.  This will become an important concept while we look at lumbo pelvic hip dysfunction.  I am happy to put forth the information pertaining to anatomy, joint actions, and  movement specific definitions. If you like to geek out about movement, human anatomy and the like great I will do that all day.  If this is an introduction for you into that area of health science cool, keep striving, searching and learning. At the end of the article, I can send you to some people who will teach you the right way.  For our purposes here, I want you to think of movement as a symphony, anatomy as an orchestra and if we are out of synch or not in time or not playing the right part we have issues. Just like movement if we are out of time or not in synch we are not as powerful.
I remember my mother kicking us out of the house whether it was winter, spring, summer or fall.  She would say you can’t sit around and watch TV all day! Get out of the house go outside with your brothers. Looking back now she was right to get us outside one reason was simply to save her sanity. The second reason she was right is that inactivity cannot only be deadly but also crippling. A study performed by Dr. Alpa Patel of the American Cancer Society tracked the health of 123,000 Americans from 1992 to 2006. The study found that men who sat for six hours or more a day for leisure time had a 20 percent higher death rate than those who sat for three hours or less. The other issues that arise from sitting all day are sitting cranks your hips flexors. Over the past 100 years there has been a shift from manufacturing to office work. Most folks are desk jockeys or spend their days, this a contributing factor to a postural dysfunction known as anterior pelvic tilt.  It simply means that your hip is tilted forward,  a neutral spine and neutral pelvis would be optimal for spine safety. Some experts find that some pelvic tilt is acceptable as long as it is not to end range as it will not dramatically impact spinal posture. A moderate amount of pelvic tilt will actually keep spinal posture in check in these situations.  

We all know that one should self diagnosis as this is the quickest way to drive yourself insane and get yourself hurt. In this article we have quickly went through some of the main culprits when it comes to anterior pelvic tilt or APT, most dysfunctions or postural impairments do not occur in a vacuum and the likelihood of having APT without another issue is rare. I think this needs to be diagnosed by a Physician, Chiropractor, DPT, or CPT .Please seek out a trained professional for a proper assessment . This normally  consists of a couple functional movement screens, as well as taking a social/medical history.  This assessment along with a discussion about the goals of the program will allow for them to create personalized corrective exercise program. The program should be set up in different stages, normally at the end of a stage you would have a re-assessment. The correctives would be implemented in place of the traditional “warm up”,  the stages would follow the NASM OPT model with a fine tuning to the stage order.  The  warm is broken into two sections Mobilization this is where you will find  self myofascial release, stretching and mobilization when appropriate.  Then you would move on to a blended circuit that would be completed one to three times. The circuit would consist of Isolated activation, Core support, Reactive integration and subsystem integration. The success of the program relies on a few factors excellent assessment,  optimal exercise selection and technique and the efficacy of the strategy behind the corrective plan.  Please see the side bar  for a sample plan. Normally I would delve into the work out piece but I feel that should be goal specific for a client. If this something you would be interested in, I am more than happy to assist you with a goal specific training program.
Sample Plan 
Release Hold 30 seconds to 2 minutes
Quadricep 
TFL 
Adductor complex 
Thoracic spine 
Stretch hold 30 Seconds to 2 Minutes 
Childs pose 
Hip Flexor stretch (kneeling) 
Standing Adductor Stretch 
Mobilization Performed as a circuit 1-3 times Straight through
Isolated Activation 
Marching Bird Dog
Glute Max 
Glute Medius 
Core 
Ball Bridge 
Integrated Stabilization 
Single leg reach or Single leg touchdown
Reactive integration 
Side hops to balance 
 Subsystem Integration 
Squat to Row 
Glute Activation with Clams 


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Everyone wants to train like an athlete, do the navy seal workout, the 300 work out. The problem this is not appropriate for where you are now. I have been listening to the Rich Roll Podcasts with John Joseph from the Cro Mags, in the first one they talk about meeting people where they are now. This can apply to anything in life whether it is a new hobby, fitness regiment.  Where does this leave us you may be asking ? You are really in phase one of a four phase program. I will be writing a follow up article wherein we look at optimizing the glutes for athletic performance. I would like for everyone to really work on hip flexor flexibility and opening up the hips. Then move onto activating the glutes and getting a mind muscle connection. Think about it this way this is step one in training like an athlete, this is how countless athletic trainers start their athletes. We work on flexibility, range of motion and the mind muscle connection.  I would be remiss if I did not mention the Glute Guy Bret Contreras a Strength Coach who is at the forefront of Optimizing Athletic Performance by tweaking glute training.  As well as Charlie Francis yes that Charlie Francis Ben Johnson's coach he is a genius when it comes to strength and sports performance many of his techniques are being used today.  The take aways from this article should be stand up throughout the day and walk, stretch those hip flexors, and activate those glutes. I have posted some links to sites of people who I feel are knowledgeable in health and fitness.


2014 Boston Marathon Next Month 
1 The psoas originates at the lower lumbar spine, inserts at the lesser trochanter of the femur. Its actions are a primary hip flexor with the Iliacus. As well as external rotator of the hip. 

http://bretcontreras.com

http://www.brookbushinstitute.com

Wednesday, January 8, 2014

Stranger than Science Fiction Part 2 GMO's and the Environment





At the end of August we had an introduction to GMO’s in  Stranger than Science Fiction P1. We looked definitions of a GMO, the health risks of ingesting genetically modified foods, the increase in the use of GMOs and food allergies, as well as some of the efforts to get modified foods labeled. Since writing this article I have noticed an increase in activism or at least it was in the front of my mind.  The fact of the matter is that genetically engineered ingredients are found in more than 70 percent of foods sold in grocery stores unlabeled. Unfortunately we are fighting against big business conglomerates and their money like the 11 million dollars donated by the Grocery Manufacturers Association to defeat the labeling initiative in Washington State  The companies that donated include PepsiCo, Hormel, and Bumble Bee, coincidentally they contributed more than Monsanto which sells GMO seeds. We do have grass roots groups like March Against Monsanto and the NonGMO project as well plant based advocates like John Joseph for the Cromags and Triathlete Rich Roll. Today we will be looking at the effects of GMO’s on the environment plants, animals and insects. One of the most alarming things going on now are the bees that are dying, if you remember biology class bee’s, are a critical part of the cycle of plant life. The other subjects we will be covering are gene flow, cross contamination, unintended harm to non-target organisms, the increased use of herbicides/pesticides with their environmental effects. I know its a lovely subject matter this holiday season, you would rather talk about who is playing in your fantasy football championship, or the new Lebrons that King James will be playing in on Christmas Day  possibly even your Aunt Mary’s egg nog recipe. Truthfully on some level so would I. I want free range chickens and grass fed meat to be the rule not the exception as well as not having to worry that the food I am ingesting or my children will be eating foods that will do untold damage and change my DNA or gut bacteria. A little over 500 years ago Christopher Columbus landed in what we call America after a long trip across the Atlantic. He ‘found” the native people or indians as he called them, a diverse mix of different tribes which spanned the Greater and Lesser Antilles. The tribe he would have encountered the most were the Taino’s, who were the tribe most found on the large and small islands in the Caribbean. In his conquest for gold Columbus and his men enslaved the Taino people, in 1492 it was estimated that 8 million people were living on Hispaniola. In 1496 the population was cut in half, by 1508 the population was less than 100,000, in 1518 there fewer then 20,000, by 1535 the population was gone.  This went on throughout the many of the islands in the Caribbean. Columbus brought with him both physical diseases as well as the maladies of the “modern” 15 century the lust for gold, property and forced labor.  All of the native people encountered new culture, new diseases, new concepts and not all were good. This was explored by geographer William Denavan estimating a “consensus count” of 54 million native people. The lowest estimates give a death toll as high as 90% due to disease by the end of the 17 century this is a staggering number of people. You may be asking what this has to do with the subject we are discussing. It has everything to do with it as we are creating new life forms in a laboratory and letting them out into the wild. All the while we do not have any built up antibodies to the new life forms, leaving us defenseless environmentally and physically. 

Lets define a GMO and the techniques used to promote modification. A GMO is an organism that has been artificially altered with the artificial addition, depletion or rearrangement of DNA to alter form or function to achieve the desired characteristic. This is done with what is called a promoter gene to get the changes going. That is all they do is promote the change they want without an “off” switch, this has crossed over to the ingesting organism in some cases.  The matter of GMO's is of concern to the World Health Organization, the objectives of their programs is to assist authorities in the identification of foods that should be subjected to risk assessment including GM foods, and to recommend the correct assessments. One environmental risk is "out-crossing" or the transfer of engineered genes from GM crops to conventional, cultivated plants or related species in the wild. This happens by insect pollination, wind or other transfer. Once introduced into the wild the issues would be the persistence of the gene after it has been harvested, if the hybrid plants thrive it could cause abrupt change in the ecosystem. As well as the stability of the gene, the loss in biodiversity, the environmental concerns can change according to the local conditions.  A September 2010 paper the WHO reported an instance where GM corn that was approved as livestock feed ended up in corn products that were intended for human consumption. In the opening paragraph I mentioned the increased use of herbicides and pesticides.The issue is that the farmers know that their GM crops are herbicide resistant, so they tend to use more of these toxins more frequently. The GM seeds are engineered to their produce their own pesticides, consequently we have more exposure to pesticides in our food and in fields.  The WHO has investigations are focusing on the potential detrimental consequences for plant biodiversity and wildlife. As well as the decrease in crop rotation in certain local situations; and the movement of herbicide resistant genes to other plants. 

When you start to look at our planet and the environment you realize that there are many different systems at work. If one piece of the puzzle is taken out or otherwise altered it can have  disastrous repercussions. We all remember as children we were deathly afraid of being stung by a bee, running away like a fool some of us even trying to kill the bees. Once I was told of the importance of the bees in our ecosystem I leave them alone to move on their own accord. An unfortunate fact is that the bees are dying this can be attributed to many different factors like cell phones, wi-fi signals, and pesticides.  In January 2012 researchers at Purdue University identified one of the causes in bee deaths as being an insecticide neonicontinoid. This particular insecticide is used to coat corn and soybeans prior to planting, their research found the insecticides in high concentration in waste from farm machinery used during planting. Two insecticides clothianidin and thiamethoxam are noted to be highly toxic to bees and were found in low levels in the soil up to two years after planting, and on the dandelion flowers and corn pollen gathered by the bees. The co-author of the study Christian Krupke stated "the same insecticides were found in each sample of the dead or dying bees.'' Greg Hunt the other co-author of the study has found that the US is losing one-third of its honeybee hives each year, he feels there is no one thing to blame. But he did note that the insecticides are contributing factor in bee deaths as the corn pollen bees were bringing back to the hives tested positive for below 100 parts per billion. If sufficient amounts are consumed its enough to kill the bees, but not acutely toxic.  Of note is that the exhausted talc is extremely toxic having up to 700,000 times the lethal contact dose for a bee. This leads us to colony collapse disorder the name for the annual bee die offs or the bees left a dire state of health. CCD started around 2006-2007 beekeepers were reporting the loss of anywhere from 30-90 percent of the worker bees from their hives. Through recorded beekeeping history some disappearances or dwindling of colonies is noted to have happened, but CCD is still an ongoing issues. Some of the contributing factors are increased losses due to mites, new emerging diseases, pesticide poisoning, bee management stress, habitat modification, inadequate or poor nutrition and potential immune suppressing stress. In 2012 there were three studies including the Purdue University study linking neonictinoids to CCD, this has put pressure on the EPA to move to register Bayer's products. The largest producer of the neonic pesticides is Bayer, they  came out with their own study showing the pesticide does not kill bees. This study was debunked by the EPA's scientists shortly after its  publication. So lets put this into perspective in 2013 the USDA projected corn growers to produce 13.8 bushels of corn. This was up from the drought hit season of 2012, US Soybean growth is forecasted to be 3.26 billion bushels up eight percent from 2012. This means that the corn crop will cover over 94 million acres, California's land mass is approximately 101 million acres. The US department of agriculture estimates the value of honeybees to commercial agriculture to be $15 billion to $20 billion annually, while they do no not pollinate corn or soybeans they are needed for fruit and vegetables. The problem is not only limited to big agriculture Bayer’s neonics are also common in home gardening and landscaping projects. We do have people fighting these issues like the beekeepers who have been asking governments in the US and Europe to restrict or ban this type of pesticide due to the harmful effects on hive life. As well as the Pesticide Action Network who note that Italy, Germany, and France have already taken action against neonictinoids to protect their pollinators. The beekeepers are reporting a successful recovery. In the US we remain held captive by our own system which finds the chemicals innocent until proven guilty or is that until its to late.

The environmental effects of the GMOS is scary in an of itself, but one thing that stands out is the ling lasting effects they have had on the agricultural industry. It has been sold as a lottery ticket in a way for farmers who get roped into deal with the large seed companies. In the movie “Bitter Seeds” about Indian farmers and the multinational companies take over the of the seed market in India, we find out that every thirty minutes a farmer kills himself, due to the rising cost of farming. The only seeds available in India are GMO seeds they require farmers to pay an annual royalty each time they are replanted. The GMOS need additional fertilizers and as the seasons progress more insecticides and pesticides. The soil where the GMO seeds are planted require more water, which means more money from the farmers. This can be a death nil for small farmers across the world. GMO’s financial impacts are not only felt by farmers,  the GM crops has cost the US an estimated $12 billion in farm subsidies, lost sales and product recalls due to transgenic contamination, and the massive failure of BT cotton up to 100% in India. 1 SomeUS Farmers are now considering returning to conventional seed after increased pest resistance and crop failures led to smaller yields from GM crops globally.  In the US the GM seeds cost an extra $100 per acre, unless they see a benefit the farmers with refrain from using the GM seeds. One of the biggest issues is the corn rootworm which has formed a resistance to GM crops in the last 14 years.  

This article may take some time to digest, you may not agree with my stance before or after reading it. Which is fine I do not want that, I just want to spark some thought and discussion, maybe some insight into how things can be handled differently. Biodiversity activist Dr. Vandana Shiva is quoted as saying “In a period of climate change, the world needs a biodiverse system." The world is changing and we need to progress with it, and progress in the world not in a petri dish.  We are told that the GMO crops will increase yield, but according to the FDA there are no commercialized GM crops that inherently increase yield. Also there are no GM crops on the market engineered to resist drought, reduce fertilizer pollution or save soil. But in many cases has proved to be a false promise. In some odd way given the changes in climate, attitudes toward food and attention to health concerns this is a "New World" it is up to us to change and progress with it. We all need to be aware of what we have on our plates, and what we are eating. It is our responsibility to become educated, and vote with your dollars. The major corporations are hearing what we are saying, Cherrios will now be GMO free as will many other food items.  The article I am working on for this coming week is about the glutes, their importance, getting the to fire and training the glutes. We will all be butt men and women.



Documentaries, Trailers and Videos


The Future of Food , The World According to Monsanto, Genetic Roulette, The Idiot Cycle

Vandana Shiva on GM Food & Monsanto


Bitter Seeds Trailer 
 http://www.youtube.com/watch?v=QZtKB_KuASc

John Joseph on GMOS
http://www.youtube.com/watch?v=Qs7jXUam79w

Sites 
http://www.nongmoproject.org

http://www.march-against-monsanto.com


Bibliography
1 http://classes.soe.ucsc.edu/cmpe080e/Spring05/projects/gmo/negative.htm