Sandbag Hip Bridge

Taking care of the little things that mean so much!  The Ultimate Sandbag training system has a been an excellent tool to add to my toolbox!

Full Body Warm Up

14 Minute Full Body opener and warm up for any activity.

Try it!  You may find some things that work for you and can add them to your toolbox.

Heritage Community

After 2.75 years of absence from the Fitness Community, I am excited to return by joining the team at the Heritage Community Fitness Centre!

Looking forward to sharing with this great Community!

The Importance of Dynamic Movement

The importance of dynamic movement and mobility is based on the Theory of Tensegrity.  This You Tube video from Thomas Myers gives an excellent explanation of what that means. 

Spend less time sitting and doing monostructural activities, and take some time to explore the movement capacity you were born with. Your physical health and quality of life will be much improved!

Power Circle

Some exploration with a variation of the “Power Circle” (FM Zero Forms) using different tempos and stances. The possibilities are limited only by imagination and are explored through improvisation. The benefits are … priceless!

FM Practice - 0

I love to go exploring, both in nature and in movement.

I have explored numerous systems of movement and have found this "Zero Forms" practice from Fighting Monkey to be beneficial in both assessing areas that are "cranky" and removing those restrictions responsible.

The practice starts with smaller movements, gradually expands over time, and opens the door for dynamic movement and improvisations.

A movement practice is meant to regain ranges of motion that our body is capable of but may have lost over time as a result of not using them.

 
Not only does it expand one's capacity for movement and assist in preventing injuries, but it is vital for healthy aging and physical longevity.

Many more movement patterns in the toolbox to explore, and I appreciate how amazing my body feels after a 30 minute session!

Health & Fitness Pyramid

How solid is your foundation? Making progress in your Health and Fitness goals will be thwarted if you are missing one (or more) of the building blocks.

No matter how hard you "work out", you cannot be truly "fit" without a healthy lifestyle and a mobile body!

Taking a step back and building a strong foundation will help you to reach the next level and increase your longevity in your sport or activities, as well as your physical and mental health.

7 Longevity Biomarkers

"Last year, I wrote about 10 of the most interesting predictors of longevity. Many of them were subjective, but, as we all know, the objective physiological processes that occur in the human body also predict how long we live. 

Luckily, we can measure most of them. Some are standard at doctor’s checkups. Some require more involved (and expensive) testing. Some you can complete yourself at home with simple household objects.

But if you care at all about how well you’re doing in the longevity game, it’s worth paying attention to some of them."

- Mark Sisson

Read the full article at Mark's Daily Apple.

Dynamic Aging

Katy Bowman discussing her book "Dynamic Aging".

Living the "Primal" Lifestyle

Over the last 10 years I have learned much about, and have been rewarded with, living a more "Primal" Lifestyle.

The concepts are basic and fundamental to good health and longevity.
Unfortunately, our modern lifestyle is contrary to what we really need.

Poor nutritional choices, inactivity, stress, and lack of sleep have become far too common. Even "fitness" training is commonly pursued with the wrong emphasis or goals.  "Working out" consists primarily of isolation exercises and "cardio" on machines.  The pursuit of "burning calories" or winning competitive (long distance) events is in opposition to long term health and anti-aging.

Humans no longer eat, move, or live as they were designed to.

The following "Rules" for a "Primal" Lifestyle come from Mark Sisson (Mark's Daily Apple).

1. Eat lots of animals, insects and plants.
2. Move around a lot at a slow pace.
3. Lift heavy things.
4. Run really fast every once in a while.
5. Get lots of sleep.
6. Play.
7. Get some sunlight every day.
8. Avoid trauma.
9. Avoid poisonous things.
10. Use your mind.

Get more detail from his post here.

Clean Bill of Health

"My advice to you?  Don't change a friggin' thing!"

This is what my Doctor said to me this morning after reviewing my standard medical physical tests.

I had not seen him in 3 years (see previous post), so had all the blood work, stool, urine, ECG, PSA tests required.  All clear!

Lungs, heart, and other organs all functioning perfectly.  Blood pressure and cholesterol levels are excellent. Risk of Cardiovascular Disease: N/A.

In celebration, I had my typical breakfast of "high fat and cholesterol" .... bacon, eggs, avocado and almond butter (on a slice of ancient grain toast), and chuckled thinking of his advice while sipping on my cup of black coffee.

It feels great to be approaching 57 years of age and know that the lifestyle changes I made at the age of 45 have continued to pay off!  It feels great to be healthy.

It is also gratifying knowing that some of those changes were contrary to mainstream medical, training, and nutritional advice.

Don't Just Blame the Food

It’s not just poor food choices that makes you overweight.

Medications, "diet" drinks, lack of sleep,
stress, and inactivity can all be a factor.

Read more here.

Life is not a Spectator Sport

An Essay by George Sheehan

We are constantly being warned to check with our physicians before beginning athletics.  Play and games evidently can be risky business.  What we are not told are the risks of not beginning athletics - that the most dangerous sport of all is watching it from the stands.

The weakest among us can become some kind of athlete, but only the strongest can survive as spectators. Only the hardiest can withstand the perils of inertia, inactivity, and immobility.  Only the most resilient can cope with the squandering of time, the deterioration in fitness, the loss of creativity, the frustration of emotions, and the dulling of moral sense that can afflict the dedicated spectator.

Physiologists have suggested that only those who can pass the most rigorous physical examination can safely follow the sedentary life.  Man was not made to remain at rest.  Inactivity is completely unnatural to the body.  And what follows is a breakdown of the body's equilibrium.

When the beneficial effects of activity on the heart and circulation and indeed on all the body's systems are absent, everything measurable begins to go awry.

- Continued here ...

Make Health & Fitness "Big Rocks"

One day, an expert in time management was speaking to a group of business students and, to drive home a point, used an illustration those students will never forget.

As he stood in front of the group of high-powered overachievers he said,

"Okay, time for a quiz" and he pulled out a one-gallon, wide-mouth mason jar and set it on the table in front of him. He also produced about a dozen fist-sized rocks and carefully placed them, one at a time, into the jar.

When the jar was filled to the top and no more rocks would fit inside, he asked, "Is this jar full?" Everyone in the class yelled, "Yes."

The time management expert replied, "Really?" He reached under the table and pulled out a bucket of gravel. He dumped some gravel in and shook the jar causing pieces of gravel to work themselves down into the spaces between the big rocks. He then asked the group once more, "Is the jar full?"

By this time the class was on to him. "Probably not," one of them answered.

"Good!" he replied. He reached under the table and brought out a bucket of sand. He started dumping the sand in the jar and it went into all of the spaces left between the rocks and the gravel. Once more he asked the question, "Is this jar full?" "No!" the class shouted.

Once again he said, "Good." Then he grabbed a pitcher of water and began to pour it in until the jar was filled to the brim. Then he looked at the class and asked, "What is the point of this illustration?"

One eager beaver raised his hand and said, "The point is, no matter how full your schedule is, if you try really hard you can always fit some more things in it!"

"No," the speaker replied, "that's not the point. The truth this illustration teaches us is: If you don't put the big rocks in first, you'll never get them in at all."

What are the 'big rocks' in your life, time with your loved ones, your education, your dreams, a worthy cause, teaching or mentoring others? Remember to put these big rocks in first or you'll never get them in at all. So, tonight, or in the morning, when you are reflecting on this short story, ask yourself this question: What are the 'big rocks' in my life? Then, put those in your jar first.

Cavemen Walk Among Us

"Today, there’s more science showing that the approach they set out is not an entirely batty one. More and more, doctors are entertaining ideas about “diseases of civilization,” as paleo folks term ailments ranging from acne to MS to Alzheimer’s to heart disease. The paleo view is that a lot of the illnesses and conditions we see as “natural” are, in fact, lifestyle-induced. Our environment has changed drastically over the last 10,000 years.  The human genome hasn’t been able to evolve fast enough.”

Read the full article here.

The Crossfit Games

What is fitness? The Crossfit Games will show you!

Don't Worry, Be Happy

Bobby McFerrin was on to something!

Scientists have concluded that people who are happy and positive about life live longer!

Read The Telegraph article here.

The Characteristics of Hunter-Gatherer Fitness

From Mark's Daily Apple, a post on the “fundamental elements of ‘organic exercise,’ which may serve as a template from which to design a fitness strategy for adults living in today’s modern industrialized culture.”

Also read the full published paper (that Mark's post is based on) from Dr. Loren Cordain and a few MD colleagues called “Organic Fitness: Physical Activity Consistent with Our Hunter-Gatherer Heritage.”

Positive Results

I have posted many articles about the benefits of functional training and a healthy diet, with links to many sites and other articles "claiming" these benefits.  I have commented on numerous occasions on how much healthier I am and feel since making these lifestyle changes, but the truth is hard to hide when you get regular medical check ups.

Today I met with my doctor to get the results of the blood work and other tests that are part of a regular physical exam, as well as have him do the usual "inspection" of vital signs and such.  Since making this lifestyle change approximately 5 years ago, I have seen improvements in my test results each year ... and this year is no exception.  This year, I probably have the best results I have ever had in my adult life ... at the age of 50!

Blood work .... excellent, everything as it should be.  PSA test .... excellent.  Blood pressure ... excellent, with systolic pressure below 120.  However, the biggest improvement I have seen in the last five years is my cholesterol profile.  Total cholesterol: 3.9.  LDL (bad cholesterol): 2.5 .... half of the level recommended for 50 year old males.  HDL (good cholesterol): 1.1 ... a little low, but excellent in relation to the LDL.  My doctor was practically doing back flips telling me how excellent this cholesterol profile is and that I have absolutely NO chance of developing cardio vascular disease with this profile.

I had to laugh and tell him, despite all the mainstream advice about not eating saturated fats, that I eat bacon and eggs at least 5 times a week and lots of red meat.  He reasoned that I must have great genetics and deal with cholesterol well ... but I know that is not true.

I know the real truth.  Eating saturated fat does not increase your cholesterol levels.  Controlling your insulin levels ... by not eating simple carbs and by eating plenty of good fat (fish oil, nuts, seeds, olives, avocados, coconut oil) ... will prevent your body from over producing cholesterol, especially LDL.  THAT is why my total cholesterol levels are so low.

Crossfit training and following a Paleo lifestyle (as much as possible) has not only reversed the effects of age on my external physical appearance and health, but also my internal health and wellness.  I don't need to read any more articles about the benefits of this lifestyle to be convinced.  I am living proof of it and feel it every day!

The doctor did have something "negative" to say about me though.  He said, "I don't make a lot of money off guys like you!"  

Health Advice?

With all due respect .... doctors have spent many years in University and Medical School, are very intelligent, and may be experts in their field of choice.

However, for the large majority of them, nutrition and fitness are NOT their areas of expertise.  Getting advice from them in these areas is about as useful as getting automobile maintenance advice from a dentist.  Doctors will tell you such things as "don't squat below parallel ... it's bad for your knees", and other gems like "you should not press any weight over your head ... it's bad for your shoulders and neck"!  For the most part, doctors will prescribe you medications for your aches, pains and illnesses ... they are experts at that!

If you want to know how to eliminate your aches and pains, instead of just masking them with drugs, then you need to learn how to move and treat your body properly, increase your flexibility, and get stronger.  We were designed to use our bodies functionally - running, throwing, lifting, carrying, pushing, pulling, squatting, and generally doing useful things - not sitting on a couch or a shiny machine that makes us move in unnatural ways.

If you want to lessen the symptoms of many of your illnesses, or prevent them in the first place, you need to learn how to eat properly.  We were designed to eat natural foods ... what we could hunt and gather ... not processed junk that comes in a box or a plastic bag.  We ARE what we eat!

Don't take my word for it.  Educate yourself and start changing your exercise and eating habits.  There is plenty of proper advice out there, though you may have to sift through a lot of crap too!  Think "PALEO".  When you start feeling healthy again, you won't need me to convince you of the merits of functional exercise and healthy eating.  You'll be the one trying to convince others ....