Read this Mercola.com piece on the number one use of corn. The number one calories source in our diet and, guess what else…
Archive for the Random Thoughts Category
( the following is reprinted for a third time. Back in 2009 I might get a few hundred views. This time I might get a few thousand. I’m not sure where I posted it first by this is the third time on this site.)
Imagine you are sixteen years old and your parents give you your first car. They also give you simple instructions. There is one small hitch, you only get one car, you can never get another. Never. No trade-ins, no trade-ups. Nothing.
Ask your self how would you maintain that car? My guess is you would be meticulous. Frequent oil changes, proper fuel, etc. Now imagine if your parents also told you that none of the replacement parts for this car would ever work as well as the original parts. Not only that, the replacement parts would be expensive to install and cause you to have decreased use of your car for the rest of the cars useful life? In other words, the car would continue to run but, not at the same speed and with the efficiency you were used to.
Wow, now would we ever put a lot of time and effort into maintenance if that were the case.
After reading the above example ask yourself another question. Why is the human body different? Why do we act as if we don’t care about the one body we were given. Same deal. You only get one body. No returns or trade-ins. Sure, we can replace parts but boy it’s a lot of work and it hurts. Besides, the stuff they put in never works as well as the original “factory” parts. The replacement knee or hip doesn’t give you the same feel and performance as the original part.
Think about it. One body. You determine the mileage? You set the maintenance plan?
No refunds, no warranties, no do-overs?
How about this perspective? One of my clients is a very successful businessman. He often is asked to speak to various groups. One thing he tells every group is that you are going to spend time and money on your health. The truth is the process can be a proactive one or a reactive one. Money spent on your health can take the form of a personal trainer, massage therapist and a gym membership or, it can be money spent on cardiologists, anesthesiologists, and plastic surgeons. Either way, you will spend money.
Same goes for time. You can go to the gym or, to the doctors office. It’s up to you. Either way, you will spend time. Some people say things like “I hate to work out”. Try sitting in the emergency room for a few hours and then get back to me. Working out may not seem so bad. Much like a car, a little preventative maintenance can go a long way. However, in so many ways the body is better than a car. With some good hard work you can turn back the odometer on the body. I wrote an article a while back ( Strength Training- The Fountain of Youth) that discussed a study done by McMaster University which showed that muscle tissue of older subjects actually changed at the cellular level and looked more like the younger control subjects after strength training.
Do me a favor, spend some time on preventative maintenance, it beats the heck out of the alternative. Just remember, you will spend both time and money.
Here is a simple horizontal push progression in our continuing series of progressions. We like to look at “loading tools” and “teaching tools”. For teaching tools we like planks, squeezing an airex between the knees to tighten the core, and chin tucks. I like to cue “chest down, not chin down” as most people “peck” with their head.
For loading we use both weight vests and plates. Plates are quicker, vests work better. Depends on your situation.
1-Incline Pushup- my standard joke, “the only good use for a Smith Machine” Make sure the wrist stays stiff.
Heres another version
2- Pushup- nothing fancy here but we want to get to flat ground with great form.
a simple progression is to add a weight vest
3- Feet Elevated Pushup- an exercise bench works great here
4- BOSU Pushup ( feet elevated)- I’m not a huge BOSU fan but I do love upper body instability.
5- Weighted Pushup ( feet elevated) -
6- BOSU/ Weighted/ Feet Elevated- heres one of my 60+ clients with a great demo
7- Rings/ Weighted/ Feet Elevated
The bottom line is you can really progress pushups. Don’t view them as a bodyweight exercise, view them as a strength exercise. If you can do ten, make it harder.
Dynamic Strength and Conditioning in Nashua, NH is putting on a seminar on Saturday September 7th from 9-5 with Brijesh Patel, Patrick Ward and Mark McLaughlin. This is a great chance to get high quality continuing education locally. To learn more, click the link below.
“There are no bad exercises, just bad application”
I like the guy that wrote this but, vigourously disagree. Here’s a list of some bad exercises. Feel free to add your own.
Bench Dips- the bench dip position is a terrible position to put the shoulder joint in. There is no way around it. A bad exercise.
Dips- ditto for above. Just because a few people can do them and not get hurt doesn’t make it a good exercise. I used to love dips and have the scar to prove it. PS, I did them perfect so don’t tell me they are OK if you do them correctly.
Behind the Neck Pulldown- Trying to pull something down behind the heads place too much external rotation on the shoulder. Another bad exercise that no one should ever do again.
Most machine lower body exercises- Leg press, leg extension, leg curl? Need I go on. Leg Press? If you are on your back pushing up with your feet in any sport I know you are in a real bad spot. Sitting down to kick? Heels to butt while lying on your stomach?
I think there are actually a lot of bad exercises. Just one man’s opinion.
Anyone who knows me knows how much I like analogies. One area that continues to frustrate me is talking to trainers about programming. Often the conversation goes something like this, “I use a little of your stuff, a little of Mark Verstegen’s stuff and mix in a little of …”. In trying to describe how this works or potentially doesn’t work I’ve decided that a food analogy may be the best route. Some people can really cook, others need cookbooks and recipes. Some people write cookbooks, others read cookbooks. Even in the restaurant world, there are cooks and there are chefs. Cooks follow the recipes, chefs create the recipes. Those who know anything about cooking understand that every ingredient in a recipe has a purpose. You wouldn’t bake and simply leave out flour would you? The key is to figure out if you are a cook or a chef. Here are some basic guidelines.