Tough Sledding

I can be a meathead and surprise I like meathead things (occupational hazard)!! Sometimes I imagine they have late night informercials for cool stuff. Even if it is just cool for the gym set. An infomercial for gym equipment would be amazing! So instead of crying to  Sara McLoughlin song pledging money to animal shelter, or Ron Prepeil hustling a home rotisserie cooker, if your old enough Suzanne Summers pushing the thigh master. Lets set the scene:

Up at three in the morning pick up the phone to check Instagram and you get a glimmer of hope.

A video pops up with a host who looks like a Swole Billy Powell:

You want to build muscle? I got you!

You want to get faster? I got you!

You want to burn fat? I got you! 

Ladies you want a bigger butt? I got you too!! 

I got you! 

Whats is Swole Billy Powell selling?

 

The most versatile piece of fitness equipment. When properly used can have multiple benefits ranging from hypertrophy, endurance building, increase in speed, conditioning tool, and all around help you to be more resilient. We are talking about utilizing the sled. 

Where do I start? 

Some quote about the merits of hard work, “Life doesn’t get any easier or more forgiving, we get stronger and more resilient” Steve Maraboli. 

Utilizing the tools we have at hand? “Do what you can with what you have, where you are.” Theodore Roosevelt 

Or possibly soothe your anger and or disappointment with some stoicism? “Any person capable of angering you becomes your master.” Epictetus 

If you train or exercise you should be comfortable being uncomfortable and if not make the proper adjustments. If you train your body and your mind to be comfortable in an uncomfortable position, this change can cause a major shift in your mind eventually change your life. It can allow you to shift perspective, think about the bigger picture, be present but realize it is temporary. It will help remove barriers either external or self imposed.  Unfortunately are times of barriers, times of change, as well as times of being uncomfortable. The limiting factors in evolving your situation are knowledge and creativity which can be stunted if you are not in the right mindset.

 But what does this have to do with fitness? What does this have to do with using a sled, or doing loaded carries? One of my clients has been quoted with “I hate that fucking thing“ talking about using a sled or doing loaded carries. He hates it but he does it because he knows it will make him better, stronger, raise his  level of endurance and in the end more resilient.  We are looking at building a training base that is the difference becoming an Average Athlete or a Great Athlete. This is the definition of general physical preparedness as per Louis Simmons. He goes on to speak extensively about building a training base for three years in his book the “Rule of Three”. This philosophy was attributed to the Russians Athletic coaches who used this to build their young athletes general training before specific. The Russian Coaches and Sports Scientists feel that GPP is that important, it is not a point I will argue. I will use GPP as a base and determine how can a sled and other tools within the GPP Wheel house help to get not only my clients, but my readers to reach their goals. 

We have touched on a few of the benefits of utilizing a sled or sled work in you're training. It allows you to work on physical and mental aspects of self development. In regards to the physical it helps to build training base of strength, increase your endurance, as well as preparing for greater physical adaptability. The mental benefits include developing resilience the use of the sled captures the key components of developing resilience as per the research of leading psychologist Susan Kobasa.  They are challenge meaning that resilient people see difficulty as challenging not a paralyzing event with no negative reflection on their self worth or abilities. The second key element is commitment resilient people are committed to their goals, they have a clear compelling attachment to their goals, relationships, and friendships. The last element is personal control as resilient people spend their time and energy focusing on situations that they can control allowing them to feel empowered and confident. 

Onto the workouts!!!! The workouts will be driven by a number of different factors goals, current training level, current recovery levels ie whoop score, and compliance.  All of the factors can vary on a daily basis given the parameters of sleep, nutrition, stress, time and other constraints. 

Upper Body Pump Aka Welcome to the Gun Show! 

30 Yard Sled Pull with a rope hand over hand into a 

30 Yard Sled Shove from a Squat Position 

with this you want to use 20% of your bodyweight 

Glute March muscle building in the Glutes and Legs 

60 Yard Sled March with a good lean driving your knees towards your hands 

Down and back 30 yards a run.

This the weight should be anywhere from 1-1 1/2 times your bodyweight. The key is the higher the knee the greater the activation. 

Joe Defranco Contrast Sled Guidelines “Defranco Prowler Training” 

Drag or push the sled 10 seconds or less 

Take off 30-90 seconds 

Heavy enough to where you have to lean 

Using this technique please be sure to recover fully between sets 

West Side Barbell Max Effort Sled Workout 

This workout is done with a weighted sled attached to a belt around your waist. 

Strike with the heel first not the ball of the foot. Sled Trip should be 60 yards. 

Warm up with 30% of your perceived Max 

Pull the sled 60 yards per trip increasing the weight each set. 

Your should be at your max at around your 7th trip. 

Above we have  four workouts two that are effectively will work for either upper or lower body muscle building or hypertrophy. They were both written by myself the other two workouts came from Joe Defranco and West Side Barbell/Louis Simmons both of whom are innovators in the health and fitness industry. What I did not include was a rehab or a workout for someone returning to fitness. In those two instances the workouts would and should be individualized according to a number of factors. 

This article is part of a series where we will explore General Physical Preparedness and its components. As you can see I feel that it is important to have a good foundation and GPP is one way there. Yes, I can be described as a meat head, I love the gym and working out. But I full well know thats not everyones jam. The goal is to shine a light on the many ways we can workout; as well as the reasons some of us workout mental health, spiritual quest, meditation, and many other reasons. So interspersed with articles about fitness, nutrition, recovery, and self care. We will be touching on mental health, issues of the day, and self development. If you want or need a sled workout for rehab or for someone who is trying to get back in shape please feel free to contact me. 

Shut Up and Lift Like a Girl! 10 reasons Women should lift weights

                                       

 “The woman who follows the crowd will usually go no further than the crowd. The woman who walks alone is likely to find herself in place no one has ever been before.” Albert Einstein

I don’t want to be bulky .... It’s going to make my waist bigger..... All the creeps in the weight room stare at me! No weights I heard they make you grow facial hair. I made the last one up but theses are all normal concerns I have heard from women about lifting weights along with other issues with the iron. Simple fact is that you need the weights more than the men, and the fellas usually need more flexibility and cardio. Onto the surprising benefits of weightlifting for women.

            

1. Your heart will be healthier. A study at the University of Michigan has demonstrated that people who did three total body weight work outs a week for two months reduced their diastolic blood pressure by an average number of eight points. This equates to a 40% reduction in the risk of a stroke and a 15% reduction in risk of a heart attack.
2. You’ll build stronger bones, as you know women lose bone mass as they age. Unfortunately for many of you this means you may suffer a bone fracture. A study has found that 16 weeks of resistance training increase hip bone density and elevated blood levels of bone growth markers. 
3. You will get into shape faster. Studies have shown that circuit training with weights increases your heart rate 15 beats per minute higher that if you ran at 60-70% of your max heart rate. This approach strengthens muscles and increases the cardiovascular benefits while saving time. 
4. You will burn more calories. Lifting weights raises your metabolism, long after your finished moving the weight.  Research has shown that people who trained working three big muscle groups had a higher metabolism for 39 hours versus those who did not lift.
5. You’ll handle stress better. Scientist have noted that the fittest people exhibited lower levels of stress hormones than those who were least fit. Also after a stressful situation the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.
6. You’ll reduce your risk of diabetes. Lifting weights helps improve the way your body processes sugar, which can help prevent diabetes. If you already have diabetes, research shows that extended periods of strength training improve your blood sugar control as well as taking a diabetes drug.
   
7. You can improve your balance. We have all had issues at one time or another putting on a sock while on one leg, looking like a bear on a ball. Unfortunately as we age the fast twitch muscle fibers deteriorate. We stimulate fast twitch muscle fibers with resistance training, with endurance training or cardiovascular training we use slow twitch muscle fibers.
8. You’ll be happier. Most people think of the Zen feeling you get from Yoga, felling calm and focused. It has been found that people who lifted weights three times a week for six months improved their mood and reduced their level of anger.
9. You will gain strength without bulk. Researchers have found that women unlike men do not gain size from strength. Men have 10-30 times more of the hormones that cause muscle hypertrophy. You will develop tone and definition. 
   
10. You will increase athletic performance. If you're a runner or a cyclist  you will have that extra kick when you need. If you are a golfer it will increase you're driving power. If your involved in any athletic endeavor strength training is an integral part of you're training program.  
    
    

The point here is to recognize that all of us regardless of age or sex need a comprehensive program. One that helps us to reach our goals while remaining healthy and strong for the rest of our lives, not for a wedding, a summer etc. While they are good ways to put a timeline on a goal, quality of life and health should be our main goal. A comprehensive program should include balance, cardiovascular exercise, flexibility, strength training, and a mindfulness practice.

All Of The Lights! Our Love Affair with Artificial Light

This is a tough article to figure out what the opening line should be. Write about the fact we are not supposed to live life through a viewfinder/computer we have in our pocket? Write about not living in a video game scape or Netflix world? Or Do I start this with a rambling story reminiscent of a Black Mirror episode?  If you listen to Ray Kurzweil the singularity is on its way by 2045, also noting that 2029 is when artificial intelligence will achieve human levels.What is downright scary is that Kurzweil has an 86% accuracy rating with his predictions. The technological singularity is a hypothesis that the  invention of artificial super-intelligence will abruptly trigger runaway technological growth, resulting in unfathomable changes to human civilization. If we look at the events of the past 10 years we see that electronics are having a staggering effect on our civilization social media has a tangible connection with Arab Spring, the Occupy movement as well as the rise of ISIS with remote radicalization. Are you ready to go down the rabbit hole?  Do you want the blue pill or the red pill?  We will be going down a rabbit hole but not full Eddie Bravo today. We are looking at the long reaching effect that artificial light is having on us due to increasing use of cell phones, tablets and other various electronic devices. Simply put the blue light emitted from electronic devices tricks the brain into believing its daytime. Approximately 95% of Americans owns a cell phone or a hand held device of some kind,  this up 35% from the last study on cell phone ownership in 2011. What makes this all the more troubling is the fact that one in three Americans is not getting enough sleep as of a 2016 study published by the CDC. Approximately 100,000 deaths occur each year in US hospitals due to medical errors and sleep deprivation was noted to make a significant contribution. One of the main factors is artificial light that is emitted by cell phones, tablets and other common electronic devices.The light has a negative effect on the circadian rhythm of the body, circadian rhythm is defined by the National institute of health physical, mental and behavioral changes that follow a daily cycle. they respond primarily to light and darkness in an organism’s environment. Circadian rhythms are influential with sleep wake cycles, hormone release, eating habits, digestion, temperature regulation and other important functions. We need to be in rhythm to function and perform at an optimal level. I wrote this article because with fitness there are many facets not just working out, or only nutrition health and fitness cover many other areas.

In a 2015 PEW Research Center study nearly nine in ten Americans are online this is up from about half in the early 2000’s, this goes hand in hand with half the public owning tablets and 95% ownership of a cellphone of some sort. Seven in ten Americans now use social media; In 2005 just 5% of Americans said they used these platforms they are most popular amongst younger adults with 86% of 18-29 year olds use social media, 80% of those 30-49 years old and 64% of adults ages 50-64 years old.  The most important statistic is that 100% of your are tired of statistics, this is not stat101. I just wanted to drive home the point about electronic usage. In an article titled “The impact of smart phones and mobile devices on human health and life.” By Leonid Miakotko he notes six out of ten respondents confirmed that they had symptoms such as headache, distraction, and inattention after using smartphones/HHDs more than two hours. In the table he provides in the article there is a direct correlation shown between smartphones/HHDs usage time and negative effects stemming from extended usage. The light emitted from electronic devices is a modern malady in its truest form as our ancestors rose with the sun and ended their day when it went down. This is simply not the case now as 60% of people spend more than 6 hours a day in front of an electronic device. What is blue light you may be wondering; blue light is everywhere it can come from the sun, electronic devices, as well as fluorescent and LED light. 

Waves Don’t Die (facts about light)

• Light is defined as electromagnetic radiation that can be detected by the human eye. 
• Light transmits spatial and temporal information 
• Electromagnetic radiation is separated into wavelengths (gamma rays to radio waves)
• The wavelengths that can be seen by the human eye is very small, titled visible light
• The waves emit energy and range in length and strength
• The energy of the wavelength is dependent upon the length of the wave.
• Visible light includes violet, indigo, blue, green, yellow, orange and red
• Blue light is very short so the energy level is very high
• Due to the fact that blue light or High energy visible lights are shorter this causes them to flicker more than longer weaker wavelengths. This has a correlation to eyestrain, headaches and fatigue from overuse of electronic devices.
• The concern is that long term exposure to blue light could cause long term damage to the eyes. As our eyes do not have any protection from natural or artificial blue light.  

In order to move forward we will need to define some roles as we have some spillover, and confusion could ensue. We already have defined circadian rhythm as them as physical, mental and behavioral changes that follow a daily cycle. They respond primarily to light and darkness in an organism’s environment. What is of note is that circadian rhythms are found in most living things including animals, animals, plants and many tiny microbes. The study of circadian rhythms is called chronobiology. We also have biological clocks which the NIH defines as an organisms timing device, they are found nearly in every tissue and organ. Researchers have found similar genes in people, fruit flies, mice, fungi and other organisms that are responsible for making clocks components. One thing to be aware of is that circadian rhythms and biological clocks are not related. But that biological clocks produce circadian rhythms and regulate their timing (spill over). Now we have the master clock who is like the big boss you face at the end of the video game. The master clock coordinates all the biological clocks in an organism, keeping them in sync. In animals with a vertebrae this includes humans, the master clock is approximately 20,000 neurons that form whats called the suprachiasmatic nucleus or SCN. This nucleus is located in hypothalamus getting direct communication from the eyes. The circadian rhythms control many of the functions of the body including sleep, hormone release, eating, digestion and body temperature. Disrupted rhythms have been linked to chronic conditions such as sleep disorders, obesity, diabetes, mental illness and season affective disorder. Circadian rhythms determine sleep patterns, the master clock controls the production of melatonin a hormone that can make you sleepy. The master clock receives direct information a light when there is less light the brain makes melatonin to get you drowsy, if you use blue light emitting devices this can disrupt that cycle. The American Sleep association notes that 50-70 million Americans have a sleep disorder, the most common sleep disorder is insomnia with one-third of adults reporting short term issues and ten percent reporting chronic issues. The website of sleepassociation.org has a lot statistics that drive down sleep disorders to different age ranges. What it does have that I will put up is a chart of the sleep needs by age group:

Adult 7-9 hours 

Teenager 8-10 hours

Child 6-12 years old 9-12 hours 

Child 3-5 years old 10-13 hours

Are you getting enough sleep? 

I feel like the guy who is trying to burst your bubble, you just want to play candy crush, words with friends or just check your snapchat. Your question for me should be “what solutions do you have me?” If you want to live until 100 plus like I do your going to want solutions for issues that come up in order to live an optimal life. I gave you most of the stats on why blue light exposure is not good for you. The question remains what lifestyle adjustments can be made to improve your quality life. You can limit the amount of artificial blue light you are exposed to by taking the following measures wear blue blocking glasses. In an article from Dr. Mercola titled “Benefits of Blue Light Blocking Glasses he notes that one of the benefits is to prevent damage to the essential fat in your retinal pigmented epithelium which is responsible for converting sunlight into vital DC electric current your body needs.  Furthermore the same article notes that blue light will increase the distance of the proteins in the respiratory electron transport chain making them far less efficient in producing mitochondria.  A recent study showed that blue light blocking lenses have a positive effect on people with Bipolar Disorder who wore the glasses from 6 pm to 8am for one week. They had significant improvements in the symptoms of mania. A 2009 research study found dramatic improvements in insomnia and mood in half the patients who wore blue blocking glasses. You can also increase the amount of antioxidants you eat and take as vitamins. The nutrients Zeaxanthin and lutein are found in green leafy vegetables like kale and cooked spinach. It is also found in orange and yellow colored vegetables, as well as organic, pastured egg yolks are also a good source. One of the other avenues to protect yourself are the applications such as f.lux, that blocks blue light there are many other apps that can do the same. When we manage the amount of  artificial blue light coming in we have better control over the many systems in our body circadian rhythms, the biological clock, the master clock as well as sleep and hormonal balance.  Next week you will be getting a Holiday Survival field manual an advanced version of the Holiday Survival Guide.

Pain in the Foot! A look at Plantar Fasciitis

Autumn is here in full force we have survived Octoberfest, and Halloween! These social events put us in contact with new and interesting people. How many of us have been in one of those situations where the conversation not only sucks? But its downright ugly, painfully brutal If you got me on an off day sorry.  When I watch a person move it is a conversation with the world around them, their constant adaptation to different stimuli internal and external allows them to express themselves. While movement can be graceful like a ballet dancer or sprinter in stride it can be downright ugly as well.One of the worst forms of self expression is the knife heel dance that the plantar fasciitis or plantar heel pain sufferers go through every morning or after a long period of sitting. The first five steps are agony, they cannot put the heel down, stabbing pain in the entire bottom of the foot, sometimes going up the leg. This walk of shame can occur everyday multiple times in a day.  At one point I was suffering from plantar fasciitis, as the result of an increase in mileage while being a bit overweight and running in the wrong shoes. It was brought under control through some treatment, trial and error home treatment, and yes I bought into the contraptions. We will speak more about that cottage industry later. Unfortunately 10% of people will suffer from plantar fasciitis in their lifetime with a higher incidence in the athletic population. This is not just a niche problem for the running community the annual cost for treatments is estimated to be between $192 and $400 million a year. The centers for Disease Control and Preventions National Center for Health Statistics has found that plantar fasciitis accounts for 1 million doctor visits per year.  The cost of custom orthotics is between $200 ad $800 per pair and surgery is $10,000.00. This does not even address ongoing cost to the labor force if you are having foot pain and need to be on your feet all day it's likely you are not working that day. Now you can see the importance of the subject, why it needs to be addressed, the ways in which we can all have beautiful conversations.  We will be exploring just that in this article along with some steps you can take to deal with the modern scourge plantar fasciitis. 

So what is plantar fasciitis? It occurs when you overwork the tendons and the thick tissues of the  bottom of the foot. The pain occurs at the bottom of the foot by the heel bone, this was thought to be caused by inflammation but the current theory is that is rather degeneration.  The symptoms of plantar fasciitis are pain in the heel starting gradually ad may radiate to the arch of the foot. Tenderness under the sole of the foot and on the inside the heel when they are pressed on. The pain can either range from discomfort to very painful depending upon the level of damage. The pain is usually worse in the morning as the foot is a relaxed position while we sleep causing the plantar fascia to shorten.The name gives it away in that it’s an inflammation of the plantar fascia of the foot. Leonardo Davinci is quoted as saying “The human foot is a masterpiece of engineering and a work of art.” He may have been admiring one specific foot when he said this, but it does hold true. The foot has 26 bones accounting for a quarter of the bones in the entire body. The foot contains 33 joints, 100 muscles, tendons and ligaments. One of the key players has been left out fascia, leaving us to ponder what is fascia. The simple answer is that it is a thin sheath of fibrous tissue enclosing a muscle or other organ.  Fascia allows the muscles to move freely alongside other structures and reduces friction. It can be found immediately beneath the skin, around muscles, groups of muscles, bones, nerves, blood vessels, organs and cells. The plantar fascia is the muscle and fascial tissue under the foot that forms the arch.  After the first few steps in the morning will lessen or subside. Lets look at the possible causes and risk factors that come into play with plantar fasciitis.   Some of the common causes are repeated stress and strains to the feet where they become to much for the foot to handle. The risk factors are tight calf muscles, obesity, a very high arch, repetitive impact sports, increase in activity ie running, jobs where your on feet for extended periods of time and a faulty walking pattern. 

Over the summer I had to opportunity to visit with a friend through the course of our conversation her fathers “old man” injuries came up. He is a retired gym rat who along  the way acquired some of the more common gym maladies a shoulder issue from regular use, plantar fasciitis and the consummate knee pain. In his day Tom was not a meathead, but given his age that may be the way he trained as that was the trend of the day. As a  fitness community our knowledge base grows exponentially year in year out with nutrition, exercise science and supplementation. When I started working out going behind the head for pushes and pulls was normal, now you have to be a renegade or a dinosaur to train that way.  I volunteered to write Tom a program for his plantar fasciitis as well as talk to him about his other injuries. After I made the offer I thought this needs to be a post for everyone to benefit from. One thing that was uncovered was the fact that Tom had over a dozen contraptions, like me he made the donations to $400 million. I did some research the average contraption cost is $16.99 -$24.99 per item from providers like durable medical equipment companies and online stores like Amazon. My Uncle Moe is very funny man and happens to be very quotable. When all of his kids lived at home he used to look at the phone bill line by line asking who called this number and who hit star 69 five times? “these kids are nickel and diming me to death!”  Moe is right they are nickel and diming people to millions. Lets get back to the hellish groundhog day opening to the plantar fasciitis sufferer. Its 5:45 am the alarm goes off your hear some bongos then the chant the champ is here! The champ is here! The champ is here! Off like a shot out of bed until your feet hit the ground, the champ goes down like Joe Frazier. Pain in the foot gotta get up before the alarm wakes up the rest of the house,  after a few steps the pain subsides alarm is off. Those of your who go through this on a daily basis I am sure you came here looking for solutions please see below. 

Solutions Table Release-Stretch-Strengthen-Reintegrate

While in Bed before your feet hit the floor 

-Point and flex your toes ten times 

-Make circles with you feet ten times clockwise, reverse that ten times 

When your feet hit the floor 

-Have either a golf ball, lacrosse or a hand ball in the night stand 

-GENTLY roll the ball under your feet ten times front to back 

What the above does is gets the tendons and fascia in the feet moving so that there is some blood flow. It also takes the foot out of the relaxed position by slowly lengthening the plantar fascia.

No more barefoot walking in the house, purchase sandals with a thick heel as flip flops and barefoot walking will collapse your arch

This will not be enough to get your Plantar Fasciitis to subside you will need an exercise protocol. Release-Stretch-Strengthen-Reintegrate

Release Foam Roll the Calf Muscles  

Sit in front of a foam roller, put your legs over the foam roller stacking the legs on top,  start at the top of the back of the shoe roll until you find a tender spot. Then relax and breathe hold for 30-120 seconds, then you find another tender spot. 

Stretch 

Calf Stretch Hold the stretch for 30-120 seconds or until the release is felt. Stand feet hip with distance apart, square your shoulders and hips up to the wall, step one foot back, as you keep the heel down push your hands into the wall and hips towards the wall. 

Strengthen or rehab measures: for this you will need a seat, a hand towel, a dixie cup and some marbles. 

Put the towel on the floor(preferably wood) in front of the chair, take your shoes and socks off. Put your foot in the middle of the towel and scrunch it up with your foot. Did I say this would suck? I must’ve forgot to mention that. Switch feet. 

Onto the monkey foot game!!

Take the marbles dump them on the floor around the dixie cup. 

Now your going to monkey foot the marbles into the dixie cup, by picking the marbles up with the toes of the foot and placing them in the cup. 

Repeat on the other side. 

Reintegrate

This one is really simple Farmers Carry. If you have access to kettlebells they are preferable to dumbbells, use what you have access to.  You will want one bell in each hand the weight should be substantial enough that you have to work to walk with it. The key is going to be walking through the feet this should give you a grounded feeling.  The farmers carrys are great because they will strengthen the feet as well as work on your gait to some degree. 

Bonus Track

My favorite albums have bonus tracks. This is your bonus track for this article, while it may not be The Clash’s Train in Vain. It should help you if your in pain and can’t seem to shake it. All you need is a round water bottle thats frozen solid. Basically with your sock on you roll the frozen water bottle under your foot this will provide some temporary pain relief. You will need to use some of the Release-Stretch-Strengthen-Reintegrate protocol as stated above. Otherwise you are only managing a symptom not the whole issue. 

The above solutions have worked well for me, I am a health and fitness professional but I am not a doctor. So the solutions that are posted here are limited if you are still in pain not getting better it may be time to seek out a professionals opinion like a physical therapist, chiropractor and or a physician. As they will be able to do some manual muscle tests, gait analysis and other tests to diagnose you. One of the ideas as far a training and what I look for in medicine is to treat the whole disease or issue and not the symptom. When dealing with an engineering masterpiece like the body or foot we all want a comprehensive approach with better results. As we age we should all be interested in moving like a dancer with grace, like a boxer with balance, a sprinter with explosive power and a child moving with ease.  In the coming months we will have a holiday primer to help you survive the holidays in shape, a look at working out with spinal injuries, and unconventional training. Please read and share this article and any of the others you like on my site.