Therefore, kinesiologists typically measure strength by these primary factors and neglect individual variations of strength as a subjective concept. Whether one can lift X number of pounds overhead is meaningless in the overall definition of functional strength.

Functional strength is the strength that gets us through life and daily survival.

How is strength defined and who defines it? Kinesiologists study muscles and have various ways to gauge muscle contraction, length, tension, and force.

Therefore, kinesiologists typically measure strength by these primary factors and neglect individual variations of strength as a subjective concept. Whether one can lift X number of pounds overhead is meaningless in the overall definition of functional strength.

Functional strength is the strength that gets us through life and daily survival.

Lifting a heavy load overhead is a fantastic measure for Hercules or the competitive weightlifter but the history of manual labor has consisted of something very different.

Manual labor typically involved walking, running, pushing, pulling, and grasping.

Take a minute to think back to your history books and those photos of the grueling pushing and pulling of primitive mechanical devices and the relentless building of the pyramids, to name just a couple.

What is wrong with “strength” as defined by Olympic weightlifting?

Absolutely nothing. I love it. I train with it, I teach it, and I encourage it. There is no better feeling than watching my athletes hit personal records of lifting heavy loads.

Weight lifting (Olympic or not) has military value and athletic value. It increases stamina and power output. The technical skill that goes with the training behind it (Olympic lifting in particular) is second to none.

For the sake of this article, however, I am not referring to this definition of strength, but rather I am talking about daily functional strength and the movement involved with everyday people living their natural lives.

So what is this definition of strength? It is not very exciting unfortunately, but equally as important as load-lifting strength.

What is Functional Strength?

Functional strength is the ability to run your load-joints (shoulders, hips, knees, and ankles) through a full range of motion without pain, stiffness, or restriction. This is also known as load-joint articulation.

What is the goal of functional strength?

Load-joints must be able to open and close in a full range of pain-free motion. How does this work in a couch-potato environment where we are no longer pushing primitive machines around? It comes through movement.

In today’s undemanding environment, we get stuck in a “box” of doing the same motions over and over again.

We are no longer spontaneously stimulated by our environment, as we once were. More and more people are replacing the days’ motions with “work” (computers and typing, talking on the phone, and driving) or “recreation” (watching TV or playing video games), so we need to find ways to alter our environment in order to keep our load-bearing structure active and healthy.

How do we create movement in a “box?”

Unleash your restrictive movement. Put your body through a range of motion that requires an opening and closing of joints into all the planes of motion. Get outside of the gym, get inside the gym, get on the track, and get out on the trail.

Do things that you once did as a kid. Play on a playground with the rings and the monkey bars.

Practice handstands, somersaults, bear crawls, frog jumps, and lateral hops. Grab an agility ladder and play hopscotch with it. Stimulate your mind and your body’s response to it. Sit less and refuse to be bound by a box, restricted territory, or a terrain.

Is “stronger” better?

Let me give you an example of a great test. Let’s consider the bulky, muscularly defined “strong” man and the functional “weak” woman. If we were to put them both on a climbing stair test (a specialized, limited, and repetitive process) with ascents and descents, the weaker female would far surpass the strong man. Why is this?

It all boils down to their varying degrees of musculoskeletal system function.

Is there anything wrong with being strong and muscular in the sense of this man? Absolutely not, but at the same time he is limited in his ability to respond to spontaneous environments.

The female in this example however, has a more varied (and pain-free) degree of function. She is agile and unrestricted to a box.

Degrees of Functional Movement

It is a rare thing to see an athlete of one sport move flawlessly to another (Michael Jordan for example as he attempted to move from basketball into baseball). It is even difficult for an athlete to change positions within the same sport (like moving from pitcher to first base for example).

Why? Repetition of the same limited sequence of motion over and over again. Do not let yourself be confined to a box of limitations. Play multiple sports and do not get stuck just playing first base.

Degree of function varies between each individual. This is why having your own personal program is essential to fitness, strength, and functionality.

Function is the key to success in sports, the military, and all other necessary skills, like speed and agility. All of these demands rely on the ability of the individual to run load-joints through motions.

We do have the ability to adapt to various mind-body combinations and the key is stimulation, not age. No matter how old you are, movement is vitally important and becoming functionally strong boils down to your desire to go out into the world and not wait for it to come to you.

For Functinal Strength – Personalize Workout Programs

Find a recipe that works for you – to do that you first need the right ingredients. What you put into the pot is what you get out of the pot.

Seek out programmers who take your goals and custom-tailor your workouts to you.

Run, bike, and swim. Add resistance training, weightlifting, and kettlebells to your training. Hop on some monkey bars and play around with gymnastic elements. Do some hot yoga and stretch well.

If you have never done any or even just some of those things listed, learn them and have fun with them.

Form is always the priority so do not rush any of these elements. Remember that strength is not always defined by how much the load is but rather is most often defined by load-bearing functionality.

Best advice? Have fun and do not be confined by the box. Eat well. Train well. Have some fun (just a little bit is okay!).

The post What is Functional Strength Training appeared first on Breaking Muscle.

How is strength defined and who defines it?

Kinesiologists study muscles and have various ways to gauge muscle contraction, length, tension, and force. Therefore, kinesiologists typically measure strength by these primary factors and neglect individual variations of strength as a subjective concept. Whether one can lift X number of pounds overhead is meaningless in the overall definition of functional strength. Functional strength is the strength that gets us through life and daily survival.

Lifting a heavy load overhead is a fantastic measure for Hercules or the competitive weightlifter but the history of manual labor has consisted of something very different. Manual labor typically involved walking, running, pushing, pulling, and grasping. Take a minute to think back to your history books and those photos of the grueling pushing and pulling of primitive mechanical devices and the relentless building of the pyramids, to name just a couple.

What is wrong with “strength” as defined by Olympic weightlifting?

Absolutely nothing. I love it. I train with it, I teach it, and I encourage it. There is no better feeling than watching my athletes hit personal records of lifting heavy loads. Weight lifting (Olympic or not) has military value and athletic value. It increases stamina and power output. The technical skill that goes with the training behind it (Olympic lifting in particular) is second to none. For the sake of this article, however, I am not referring to this definition of strength, but rather I am talking about daily functional strength and the movement involved with everyday people living their natural lives. So what is this definition of strength? It is not very exciting unfortunately, but equally as important as load-lifting strength.

What is functional strength?

Functional strength is the ability to run your load-joints (shoulders, hips, knees, and ankles) through a full range of motion without pain, stiffness, or restriction. This is also known as load-joint articulation.

What is the goal of functional strength?

Load-joints must be able to open and close in a full range of pain-free motion. How does this work in a couch-potato environment where we are no longer pushing primitive machines around? It comes through movement. In today’s undemanding environment, we get stuck in a “box” of doing the same motions over and over again. We are no longer spontaneously stimulated by our environment, as we once were. More and more people are replacing the days’ motions with “work” (computers and typing, talking on the phone, and driving) or “recreation” (watching TV or playing video games), so we need to find ways to alter our environment in order to keep our load-bearing structure active and healthy.

How do we create movement in a “box?”

Unleash your restrictive movement. Put your body through a range of motion that requires an opening and closing of joints into all the planes of motion. Get outside of the gym, get inside the gym, get on the track, and get out on the trail. Do things that you once did as a kid. Play on a playground with the rings and the monkey bars. Practice handstands, somersaults, bear crawls, frog jumps, and lateral hops. Grab an agility ladder and play hopscotch with it. Stimulate your mind and your body’s response to it. Sit less and refuse to be bound by a box, restricted territory, or a terrain.

Is “stronger” better?

Let me give you an example of a great test. Let’s consider the bulky, muscularly defined “strong” man and the functional “weak” woman. If we were to put them both on a climbing stair test (a specialized, limited, and repetitive process) with ascents and descents, the weaker female would far surpass the strong man. Why is this? It all boils down to their varying degrees of musculoskeletal system function. Is there anything wrong with being strong and muscular in the sense of this man? Absolutely not, but at the same time he is limited in his ability to respond to spontaneous environments. The female in this example however, has a more varied (and pain-free) degree of function. She is agile and unrestricted to a box.

How do we get out of the box?

It is a rare thing to see an athlete of one sport move flawlessly to another (Michael Jordan for example as he attempted to move from basketball into baseball). It is even difficult for an athlete to change positions within the same sport (like moving from pitcher to first base for example). Why? Repetition of the same limited sequence of motion over and over again. Do not let yourself be confined to a box of limitations. Play multiple sports and do not get stuck just playing first base.

Degree of function varies between each individual. This is why having your own personal program is essential to fitness, strength, and functionality. Function is the key to success in sports, the military, and all other necessary skills, like speed and agility. All of these demands rely on the ability of the individual to run load-joints through motions.

We do have the ability to adapt to various mind-body combinations and the key is stimulation, not age. No matter how old you are, movement is vitally important and becoming functionally strong boils down to your desire to go out into the world and not wait for it to come to you.

Coach’s Note

Find a recipe that works for you – to do that you first need the right ingredients. What you put into the pot is what you get out of the pot. Seek out programmers who take your goals and custom-tailor your workouts to you. Run, bike, and swim. Add resistance training, weightlifting, and kettlebells to your training. Hop on some monkey bars and play around with gymnastic elements. Do some hot yoga and stretch well.

If you have never done any or even just some of those things listed, learn them and have fun with them. Form is always the priority so do not rush any of these elements. Remember that strength is not always defined by how much the load is but rather is most often defined by load-bearing functionality.

Best advice? Have fun and do not be confined by the box. Eat well. Train well. Have some fun (just a little bit is okay!).

Photographs provided by Katie Chasey.

The post Getting Outside the Box: The Definition of Functional Strength appeared first on Breaking Muscle.

You must love what you do to be truly successful. You have to want to do it. The reason behind your training, your goal, and your idea of success has to be strong enough for you to stay with it. This holds true whether success means reaching your goals or just the fact that you enjoy doing something worthwhile.

If you hate training a certain way, then change it up and find something better suited for you. Not every day will be full of passion, but you’ve got to love what you do enough to get back at it, to do it regardless, and then come back again every day.

Maybe you love running, but have been doing something else because someone told you to. If that is the case, don’t listen to anyone else – go run! Don’t follow the crowd or the latest fad. Find what you enjoy, then own it. That passion will keep you striving for more and the result will be real results.

It might take a while to find your passion or your place, but you’ll know it is right when you see and feel the results. Don’t settle. Just like a relationship, it won’t always be easy or romantic but it will be worth it.

<strong”>”Quality is more important than quantity. One home run is much better than two doubles.”

Technique develops over time and concentration must be put on form first, no matter what you are training to do. You are going to get far more out of training the right way, then you will by throwing stuff together without learning the techniques or having a smart gameplan. Take the time to learn, to ask questions, to study others, to hire a coach, and to get a personalized program.

Be open to critique, do your research, and always be coachable. You will thank yourself later. You can and will train longer and more efficiently by being injury-free. You will get faster results that keep growing and exceeding your current level. Those results will keep you coming back day after day.

If you are not getting results, you might need to reevaluate your plan and your technique. Don’t waste time doing things the wrong way, but instead, save your time (and money) and make your time more valuable by training the right way.

<strong”>”I’m convinced that about half of what separates successful entrepreneurs from the non-successful ones is pure perseverance.”

What separates competitors? The winners from losers? Those who reaching and exceed their goals from the quitters? Perseverance. Results don’t happen overnight, and one workout or one training session a week won’t cut it. One healthy meal a week isn’t going to get you “cut” either.

Even for those on-point, there will be bad days here and there, no matter who you are. Small changes are a good start until you can build a routine, but consistency is where real results are found. Results are built one workout at a time. The more you training sessions you build up using a program that works for you (as opposed to one designed for everyone), the better you’ll end up – and you’ll get there faster.

Just like an idea is a start for a business, but a business isn’t built with just an idea. The success of that idea takes time and many factors in place to make it a reality. There will be setbacks in anything worthwhile that you ever do, but to persevere and to continue on training or striving despite those setbacks builds character.

Be the person who won’t quit with a setback. How you persevere and recover is the thing that will set you far ahead of the competition.

<strong”>“Your time is limited, so don’t waste it living someone else’s life.”

Are you training the way you want to train? How do you feel about yourself and where you are? Are you comparing yourself to others based on the popular trend or with unrealistic goals? Now from there, how are you going to move forward?

One of the biggest obstacles people face is time. But no matter how limited our time might be, what we do with the time we have makes all the difference. There are people training at 4:00am. There are people who skip lunch to go for a run or to the gym. You could even do a quick bodyweight workout with the extra ten or fifteen minutes you find throughout the day.

If you were to write out a chart of your entire day, then place a star next to every time you could have been doing something else, you might surprise yourself with how much time you waste. It is going to come down to deciding what is most important to you and what you are willing to sacrifice. From there, you determine your useful and efficient allocation of time.

You have to want to reach your fitness goal to be up when everyone else is asleep or to give up a few niceties. That’s what it takes and your goals (should) matter more than the things you sacrifice if you’re going to get there.

<strong”>“Because almost everything – all external expectations, all pride, all fear of embarrassment or failure – these things just fall away in the face of death, leaving only what is truly important.”

A failure can be one of the best training tools for succeeding in life – and in your fitness and training. Failures teach us lessons on what to do or not to do again in the future. Failing is also character-building and strength-building in so many ways. It is not easy to get back up after a fall or to have your ego bruised a bit. Instead of shutting down or ignoring the sitaution, take a realistic evaluation of what actually happened, learn from it, and then move on – stronger and smarter.

Do not be afraid to fail. I use a weightlifting analogy with all of my athletes: “You have to bail to get better.” If you are always afraid of what might happen when you drop a bar from overhead, you might never pick it up. You’ll miss an opportunity, reaching your potential, or a chance to succeed at something you might have once thought impossible.

The feeling of accomplishment or success that comes after overcoming a hardship, a setback, a failing, is worth every effort to never ever quit trying.

Photos courtesy of Katie Chasey and RXBound.

The post 5 Steve Jobs Quotations and How to Apply Them to Your Training appeared first on Breaking Muscle.

#1: Can You Afford the Service in Question?

Before you read any further, you must ask yourself if you can afford the personal training, programming, coaching, or whatever service it is. Factor in any additional or existing gym fees you have or might need, the cost of any changes to your diet and nutrition, and travel (if required). Check with your potential new coach to see if he or she requires any additional equipment, gym access, or training facilities. Remember that these are additional costs on top of the coach’s fees. If you cannot afford the basic requirements, then you probably cannot properly and fully complete the training.

More importantly, understand what you are paying for. You are hiring someone in order to gain an edge you did not have or could not have without his or her expertise. For most people, hiring a personal trainer, coach, or remote programmer is considered a luxury. And just like anyone you hire for any service, a coach’s work comes with a cost. Keep in mind that any good and effective program takes time, so coaches and programmers will have long-term goals and plans for you. So make sure you have the ability to invest not just in one month of training, but for several months before you even get started.

#2: Are You Willing to Make Social and Schedule Sacrifices?

Understand that not everyone around you might have the same goals as you. By going a different route, you might find yourself on an island (or in an empty gym after hours). You have to be okay with that. By entering into a program or hiring an outside coach, you are telling yourself, your gym, and your current training partners that you are going to be doing things a little bit differently. If you are a gym owner yourself, you might not have the time or energy to work out with your clients or training partners as much as you once did, and they need to be onboard to help you and to support you. If they are not supportive, then you may need to consider why you are taking this new route in the first place. Are your goals about you? Are you willing to go it on your own? This kind of training is not for everyone.

Personalized programming and training will also require sacrifices in your schedule, as the new training may take more time. If your current schedule is already full, you might not be able to do or add more. Remember, you need time for recovery, dietary needs, sleep, regular life, and training sessions. A good program requires all of these. The program should also be adaptable, but there will always be the basics you must be willing to make time for.

#3: Do You Have Realistic Expectations?

Before you even think about starting on a training regimen, make sure it is one you can actually execute. It is easy to get caught up in the excitement of competitions, but check the real numbers of your current fitness and performance and make sure that your goals are reasonable. Be honest about where you are, where you want to be, and how much time and effort you are willing to put in to get there. Be honest first with yourself, and then with your coach or programmer before you start. Be prepared to be transparent.

#4: Are You Willing to Make a Commitment?

What coaches and personal programmers hear when you sign a contract is, “I trust you and I am committing myself fully to your experience, advice, and the program you create for me.” By taking you on as a client, what they tell you in return is that they are privileged and excited to work with you. Coaches feel this way about you for a reason: because you are all-in and due to this, they know they can help and get you where you want to go. A good programmer or coach has long-term goals, particular steps to follow, and a science they know works as a basis for your training. And they expect that you will follow the program. Be prepared to be committed.

Understand that success is a process. It takes time and patience, so if you are a quick-fix person, this kind of commitment and time is not for you. You cannot just jump into a program for a month – every program has a process. Plan ahead and make sure you can give a program at least three to six months, fully and without interruption. You can say whether a coach or program did or did not work for you only after giving it true time.

#5: Are You Coachable?

Once you start a program, you must be open to being critiqued. Be coachable and willing to listen to all coaching suggestions and feedback. If you have trusted the program and coach enough to sign up for it, you have to trust that the coach knows a little something about what he or she is doing. Just as you trust the routine and program, you have to trust that the coach is trying to help. You must be open not only to hearing honest critique, but also to applying it. To ask for help, but not put the advice into action is not going to help you, and it certainly won’t help your coach help you.

If, of course, you have questions about the program or coaching, then you need to ask those questions. A good coach should be able to answer. If something doesn’t feel right, you need to communicate that. But go to your coach or programmer with your questions first. There is a reason you chose to trust him or her, so trust that instinct, too.

So, have you made your choice now? Are you hiring a coach? If so, go out there and find the coach and program that best suits you and your goals, stick to the programming, give it time, and give it everything you have!

Photos courtesy of Shutterstock.

The post 5 Things to Ask Yourself Before Hiring a Coach, Personal Trainer, or Programmer appeared first on Breaking Muscle.

Here are three of the most nutritious, cost-effective, and highly storable foods to improve your health that I recommend sprouting or soaking before eating to not only enhance nutrition but also digestibility. I am also including some simple recipes that I use myself. Each of these is well balanced, delicious, and most importantly, health-enhancing. That being said, feel free to be creative with your combinations and add in other ingredients as you go.

1. Chia Seeds: Your Endurance Energy Food – and More

The benefits of chia seeds are endless. When soaked, the body can get full benefit by digesting them quickly and effectively, thus utilizing all of the nutritional value immediately. Just a few of their benefits are high protein content, high fiber content (38% of their entire nutritional content), lots of good fats and omega 3 fatty acids (21% of their nutritional content comes from these alone), and a good dose of lignans (phytonutrients that attack free radicals). When sprouted, soaked, or sprouted then soaked, chia seeds become most easily digestible. Once gelatinous, they are not only in their healthiest form, but also easy to put into shakes, mixes, and more.

Some studies have also discovered the ability of chia seeds to “positively influence the thyroid gland.”¹ The thyroid regulates regulates energy levels, bodyweight, and hormone sensitivity. Chia seeds can have a tremendous, natural, and direct impact on reversing symptoms of both hypothyroidism and hyperthyroidism.

Coach’s Kitchen: The easiest way to get my daily share of chia seeds is to add two tablespoons of soaked chia seeds (soaked overnight) to my protein shakes or to drink them straight (usually immediately post-workout). I also enjoy them mixed in with coconut milk (homemade with coconut milk powder and water) and a scoop of raw whey protein powder for a complete nutritional meal with endless benefits. For a protein-like drink, try two parts whey and one part coconut milk or cream. For a little extra energy, add maca (great for hormones and neurotransmitter balance), honey, or soaked prunes (including their juice).

2. Almonds: The Self-Balanced Body Balancer

Almonds (and most nuts in general) are some of the most difficult foods for the body to digest. With so many diets promoting them these days, nuts and seeds seem to be quite the craze. However, most of what you are feeding your system when you consume nuts and seeds is not benefitting you as much as you might think. Much benefit is lost not only in poor and slow digestion from eating unsoaked nuts, but the quality may have been lacking from the start.

If you’re not paying attention, you could be wasting your money by not spending enough on the right nuts and seeds. Look for chemical-free, raw, and organic products. The benefits come with properly sourced and properly prepared items. So, you got it – look for soaked and/or sprouted. Soaked almonds are easier to digest, and soaking and sprouting unlocks the hidden nutrients inside. The best sources are pricey, but truth be told, nothing compares to raw and unprocessed.

Coach’s Kitchen: Homemade Almond Milk Recipe

1. Soak the almonds overnight, or for at least eight to twelve hours with just a touch of Real Salt or Himalayan Pink Salt.
2. Remove the skins.
3. Place in a VitaMix with just enough water cover them and blend until smooth.
4. Drain out any leftover pieces through a cheesecloth.
5. Store remaining milk in mason jars for later use and maximum storage.
6. If you like flavors, add a drop or two of liquid Stevia (one of the healthiest herbs, it also stabilizes blood sugar, reduces cravings, and is anti-pathogenic).

Coach’s Kitchen: Almond Joy Recipe

Ingredients:

• 1 cup of liquid coconut oil
• 1 cup chopped soaked but dried almonds
• 1 cup dried coconut (freeze-dried best)

Melt the coconut oil by running the glass jar under hot water. Organic, extra-virgin, raw coconut oil is best. This oil increases muscle, cuts body fat, and stabilizes blood sugar, and also has anti-cancer and anti-pathogenic qualities.

Stir all ingredients together but save about one-third of the dried coconut to sprinkle on top. Pour mixture into an 8×8 pan and chill in the refrigerator for 45 minutes. If the result is too tough to cut or cracks, let it sit at room temperature until it cuts easily. Store in the refrigerator. If you want an additional treat, cacao nibs are great and healthy to top it off, are high in antioxidants, and will improve mood and emotions.

3. Goji Berries: The Go-Go-Go Berry

Goji berries are unmatched in their beneficial properties: improving eyesight; healing, repairing, and rejuvenating the skin; and promoting general wellness and longevity. Loaded with polysaccharides and amino acids, which raise immunoglobulin and hGH (which is powerfully age-reversing), and packed with high vitamin C content, this berry delivers the most by getting soaked. We not only get the most out of the berry (since it’s now easy to digest and full of potency), but we also enjoy the juice that it graciously leaves behind.

Coach’s Kitchen: Quite honestly the recipes and blends are endless here. The easiest way to incorporate these powerful little berries into your diet is to soak them overnight, then add both the berries and their juice to a shake or to just about anything you would like. Just don’t heat them when adding them to anything so you maintain their raw state. On a daily basis, I simply soak three or five berries in a little cup of pure distilled water overnight and drink the cup down in the morning. Make sure you give them a little room to expand – then enjoy!

Whether you are improving your health and wellness or aiming to boost your athletic performance, everyone will benefit from soaking and consuming some of these powerful superfoods. Remember, good health and diet is a lifestyle, so put in the time to do some research and experimentation, and then make eating these foods a routine part of your day and performance. Happy soaking!

References:

1. “Chia Seeds for Thyroid Disorders,” Hidalgo Foods Library, April 5, 2011.

The post Soak It Up: 3 Superfoods You Should Be Eating (and Soaking!) appeared first on Breaking Muscle.

Running Stairs: On the Way Up

Speed is key, but it isn’t really all about the legs either. Be quick, but light on the feet. Land on each stair on the front three-quarters of the foot, toes slightly pointing inwards, and keeping low amortization at impact. In other words, do not slam the feet to the ground or land or drive flat-footed.

Use your arms! Arms are [the] key to running and sprinting, and are especially useful for anything uphill or anything utilizing knee movements. I cannot emphasize the use of the arms enough. The action of the arms essentially move the legs, so remember this anytime you walk, run, sprint, bounce, lunge, jump, or hop. Arms should be kept tight, bent at ninety-degree angles and close to the sides. The arms correspond with the legs – opposite arm matches with opposite leg – so work on matching the timing between both upper and lower body.

The upward climb is now a forward drive. It is a push, pushing from behind the hip and away, using glutes and hamstrings. It is not a pull from the ground, moving backward. Instead, we drive off each step, pushing the ground away and moving the body and energy forward. Remember, the arms will help you move faster and more efficiently (as you tire they can pick up where the legs often leave off). Another key here (and to all sports) is building and maintaining a tight core and a strong low back. Keep the chest up and don’t forget to breathe.

Running Stairs: Headed Back Down

There is a great tendency to fall into a “knee-dominant absorption” versus a “glute-dominant force reduction.” It is typical to see many athletes being quad-dominant. Too often sports neglect the posterior chain. Real strength and power comes from the rear, so transferring that power and energy onto the glutes, hamstrings, and low back will help just about everything along – and make it go faster.

When gravity is coupled with poor biomechanics, it will most often lead to injury. The remedy to poor biomechanics is to start at the hips. Avoid swinging the hips out to the sides as you come down the stairs. You might be doing this if you find yourself swinging your feet out and around the body. Focus instead on keeping the knees over the second toe and keeping the hips in line. If that is difficult, the side rails will help until you start to adapt to the mobility. I am not a huge fan of jogging downhill, but you can, of course. Either way (walking lightly or jogging), maintain a tight core, tight low back, and level hips.

Be intentional with each step. It is helpful to shake out the arms also. Save the energy for your incline, so if you are using the arms properly, you will definitely appreciate the recovery time to relax them a bit. (I am now assuming you used them going up!)

Uphill Running and Accelerating Uphill

I am a big fan of accelerations, and when combined with hills, they add an entirely new element to training. However, when accelerations are done improperly, they might do more harm than good. Here is the proper way to run an acceleration uphill.

Running Hills: Uphill

First, find a lower grade that climbs to higher grade. The grade is up to you depending on what you are trying to achieve, but if an acceleration is done well, the grade doesn’t have to be great. Starting at the bottom, begin running and gradually increase your arm speed, lean more and more forward, and create more force and drive off the foot.

As your speed increases, so does the weight distribution on the foot as it slowly moves its way more forward towards the toes. This doesn’t mean take to take more, or shorter, or faster steps. Instead it means to create more power pushing away from the hip, pushing through the glutes, and engaging the hamstrings to drive you forward and lengthen your stride as you accelerate.

A mistake I see often is a runner becoming more and more choppy in his or her step (usually shortening the stride to gain speed), burying the head, and dropping the arms lower towards the ground. Avoid doing all three of these. Keep the chest open, arms close to sides pumping at ninety degrees, and lengthening the stride. Again, this is a push as opposed to a pull. Most hamstring injuries occur from the pull. Drive with your engine from behind.

Running Hills: Downhill

When you’re headed downhill, don’t put on the brakes, let the body relax (without collapsing through the midline) and let the gravity of the decline take you with it. You will stay in control by keeping the core and low back tight and strong.

Watch your step but don’t be afraid to take long ones. Let the legs lengthen and relax, and let the arms relax a bit (this is good time to shake them out as you will need them again going back up). Like a rollercoaster, the speed you gather on your downhill descent will help carry you uphill, so use the speed to your advantage and regain potential energy all at the same time. Keep the chest open and eyes forward, and don’t forget to breathe here either. Be careful not to go flat-footed, but stay light on the feet and absorb the impact instead of fighting it.

Keep these training tools in mind the next time you set out to the track or trail. Just like everything else in sports and athletics (and in life), it takes repetition and practice, but the time and effort is worth it and the work will pay off. The more you practice these techniques, the more natural it will become and the results will speak for themselves.

Photos courtesy of Katie Chasey and RXBound.

The post The Ups and Downs of Running: How to Properly Run Hills and Stairs appeared first on Breaking Muscle.

Speed skating requires so much more than just the ability to skate. As the name suggests, speed is the real key. But first, the sport requires a well-developed predominant muscle type in order to be fast and competitive, i.e. fast twitch muscle fibers. On top of that, skating takes a tremendous amount of lower body strength, core and back strength, ankle strength and flexibility, and balance (in more ways than one). So, first comes genetics and second comes training.

The Training

Just as in any sport, even if an athlete is blessed with the genetics, he or she must still be trained. The best in the sport are those who train the hardest and train consistently. They also have to skate fast – plain and simple. Most serious or competitive speed skaters skate fast in training, train in the weight room, and use track and plyometric work to enhance power, strength, and speed.

Contrary to what you might think while watching the Winter Olympics, much of speed skating training takes place off the ice and on dry land, in both gym and track settings. As I did my research, I noticed a lot of commonalities between track and speed skating training, but I also saw some subtle differences. The speed skating training involved a slightly different (and sport-specific) technical approach, but it still utilized the same means-to-an-end to develop optimal power, explosiveness, endurance, and flexibility. This is great news for those who might not have access to ice, a rink, or a skate training facility. It means you can train like a speed skater anywhere. And I mean anywhere. Tracks, hills, fields, trails, stairs, and just about anywhere else if you use some imagination.

Here are some great exercises to help you train like a speed skater. Please be smart, modify as needed, start slow, and most importantly, focus on technique and progression of movement.

Track and Plyometric Training

Plyometrics are important in increasing dynamic speed, power, and agility (not to mention ankle strength and flexibility). Some of my favorites here are much like the track drills I use with my own athletes and include low-walks, lunges, bounding work, stair work, skaters, single-leg or double-leg hops, jumps, drops, lateral and diagonal drills, and several others along all planes of motion. Jump rope work is also great for ankle strength, speed, and agility, as are ladder drills. So make good use of all of those no matter what your training regimen or sport might be.

Strength Training

Weight training for speed skaters is not all that different from what you see in other athlete strength programs. The key for skaters is to build up strong legs and core. They also put quite a bit of emphasis on balance. As for the legs, squats of several varieties are important, as are leg extensions and hamstring curls (and so much more). The upper body work is also important and typically includes a tremendous amount of midline work. It is typical to see these athletes utilize some basic strength programming including supersets and dropsets in different capacities and arrangements.

Speed Skating Specific Training

In a sport where the gap between a gold medal and no medal is an average of 1.3% difference in time and the difference between gold and silver is only 3/10 of a percent, you have to be good. Despite all the off-ice training, you need to be comfortable on the ice when you get back on it. To do this athletes simulate and build up the similarities that transfer over.

Here are three simulation exercises I found that just about anyone can do or try:

1. Dry-Land Skating – Specialty inline skates can be pretty pricey, so just pull those old rollerblades out of the garage and give this a shot. Little by little begin to work on the techniques of speed skating by getting comfortable on your dry-land skates first.

2. Slideboard – As so much of speed skating involves lateral movement, there really isn’t much out there on the market or in training exercises to simulate this more rare (and usually very underdeveloped) directional movement. The slideboard comes in handy in this capacity, and it also helps with aerobic work while engaging muscles not typically targeted or used by the average person.

3. Turn Cable – The speed skating turn cable is also another great way to work on lateral movement, technique, and to build strength through the legs and core especially. When done properly, the entire body is engaged and that includes the upper body, arms, and low back. For the longer track skater, repetitions of turn cables play a huge role in building lactic acid capacity. The biggest help here for the skater is of course to nail the turns but everyone can benefit greatly here.

The next Olympics is in four years, so if you want to have the power, speed, and legs of these amazing athletes, then you better get to it!

References:

1. “Thunder thighs made of pure muscle,” Fox Sports on MSN Canada, accessed Feb 15, 2014.

Photos courtesy of Shutterstock.

The post How to Train Like an Olympic Speed Skater (Those Legs!) appeared first on Breaking Muscle.

There are four categories of knee braces:

1. Knee sleeves (which are not technically braces)
2. Prophylactic knee braces
3. Functional knee braces
4. Postoperative or rehabilitation braces.

The most common of these items to athletes around the world are the knee sleeves. You are likely to run into someone wearing them at almost any gym. Let’s discuss what they are, what they do, and when to wear them.

What Are Knee Sleeves?

To clarify, knee sleeves are not the same thing as knee braces. A knee sleeve provides some support, but does not function in the same way a knee brace would. Knee braces are designed and used to protect a previous injury from further endangerment. Knee sleeves are designed to protect the knee from future injury or risk of damage. This protection is especially important for knees put under great daily pressure (running, jumping, weightlifting).

Knee sleeves also add a valuable compression element that increases blood flow and reduces pain, not only during but also after performance. The reason this compression aspect is so important is that a compressed knee encourages blood flow through the blood vessels of the knee. Here is how I would draw it up on a chalkboard: compression + blood flow = better recovery. Simply put, using a knee sleeve results in less pain and swelling during and after performance.

Knee sleeves are generally made from neoprene material and slide on over the knee. In simple terms, the idea behind the knee sleeve is to reduce pain. More specifically, the sleeve adds warmth, limits patella movement, and can increase proprioception (the capacity to feel the position of a joint in space as sensed by the central nervous system). In other words, the sleeve is more than a mechanical support mechanism for the joint, but is also used to improve proprioception.

There is a key difference to understand between knee braces and knee sleeves. The protective cushioning of the knee brace is meant to protect the anterior knee and patella, while the knee sleeve does not provide the same ligamentous support. Therefore, if you have an unstable knee and are using a knee sleeve to fix or stabilize the knee, it will not be enough. Visit your doctor or orthopedic surgeon and look into the matter further. In fact, there is a great chance the swelling caused by the sleeve might be aggravating to an unstable knee due to its restriction of lymphatic and venous return below the knee.

When to Use Knee Sleeves

Lifting force involving a decent amount of mass, i.e. you lifting progressively heavier, literally grinds the kneecap onto itself. This is often the cause of progressive tendonitis. An interesting statistic published by the Huffington Post indicates that nearly one in twenty Americans older than fifty have artificial knees. That’s more than four million people. So if that’s what happens to the average population, imagine the scenario for athletes and those who weightlift on a regular basis.

Knee sleeves do not need to be worn for all weightlifting exercises. If the knee is not involved as a primary lifting source, they are not necessary. They do however provide the support necessary for performing squats, the snatch, or the clean and jerk. Any time the knee is left weak or vulnerable, it is at great risk for damage, and usually long-term damage, unfortunately.

If you are fairly new to weightlifting, I wouldn’t spend the money on knee sleeves. Simply put, there isn’t enough pressure bearing down on your knees to require their use. But again, that is all relative to your age, athletic background, and more than anything else, form and technique. Poor training or technique can be disastrous in and of itself, so to help retrain the proper muscles might require a little “support.” Otherwise, after a year or so of lifting sleeves might be helpful, but only for the portion of your workout that involves the knees.

I do encourage the use of knee sleeves for all intermediate to advanced lifters as the support that they provide really does help hold the entire knee in place and thus prevents injury. Simply put, technique + proper equipment = proper strength and efficiency long-term.

References:

1. Hsu, JD., Michael, J., Fisk, J. “Atlas of Orthoses and Assistive Devices.” Philadelphia: Mosby. 3rd ed. pp.420–421.

2. AAOS Position Statement., “The use of knee braces.” American Academy of Orthopaedic Surgeons. Accessed 03/02/14.

3. Tanner, L., ” Knee Replacements Soar Among US Older Folk. Accessed 03/02/14.

Photos courtesy of RXBound.

The post The Advantages of Knee Sleeves: What They Are and When to Wear Them appeared first on Breaking Muscle.

Basics Are Bust

First, I will not include bodybuilders in this discussion because I guarantee you that what these globo gyms are offering and how these “personal trainers” are training clients is far from anything any knowledgeable bodybuilder would ever partake in. I will also not include the functional fitness community, as the next time anyone here who knows anything about general fitness thinks that a seventy-year-old female with a post-op shoulder doing strict overhead kettlebell “swings” supersetted with kettlebell high-pulls is okay, we have an even more serious problem. (Not that that doesn’t happen.) So who am I referring to? The trainers out there that people are trusting and paying to do everything wrong and who simply have no idea.

I have to tell you that I haven’t seen anyone do anything right. Sound like just a disgruntled exaggeration? It’s really not. I have been watching every single day for many hours at a time as I myself am between gyms and have temporarily landed in a globo gym. I have been through many over the years and the story is never different. It’s almost like a plague. I have watched my share (so far as I can without losing it) of recklessly swinging barbells, half-rep assisted (by feet of course) “pull-ups,” and dumbbell disaster after dumbbell disaster. It is almost like these “trainers” get together in the morning to see how many weird and pointless things they can create. It seems every one of them feels they have to come up with something new and fringy (and I do not meant that in a good way) to make up for the simple and sad fact they do not know how to teach or use the basic tools – a dumbbell, pull up bar, or barbell.

I fear that ignorance is the bottom line and this lack of knowledge is creating a globo disaster. The days of the proper, strict barbell curls, interval training, and the sit-up, pull-up, pull-down, and push-up are long gone. And you know what else is going extinct? Results.

So What Went Wrong?

Quite honestly I wish I could tell you a simple reason as to why and how it all went awry, but let me do my best to put this globo disaster together for you.

First, training and coaching standards are lower. Client demands are simultaneously lower. Some people just want to check the box, and by that I mean both trainers and clients alike. Neither party really “wants” it and that is okay for them. This relationship works out well and these people expect nothing more (and they also might not know anything else).

Second, with gyms popping up everywhere there is more competition out there and these globo gyms are trying to keep up. Sadly, they have no idea how to do that, not realizing that results lead to the ultimate success of a gym. People are getting results elsewhere and this puts a lot of pressure on globo gyms. Or maybe not? I can’t remember a time when I saw a manager take all of his or her employees and walk them through the gym to teach them how train or how to use anything. The sad story is that even the managers have absolutely no clue how to get people results.

Lastly, you can get a job training people anywhere with just a basic certification. The testing is a joke, the hours learning and training for the trade are short, and the decreased knowledge about the human body and basic anatomy are rampant. I have asked many trainers some basic questions and I can tell you that all of the above are true. I leave these conversations asking myself, “And these people are training people?” Just the other day I watched a young trainer doing a dangerous (and obviously made-up) version of a neck adjustment with an older gentleman that I know this trainer is not trained to do. Scary stuff. You might fail a client on a half-assed push up, but please don’t pretend to know more than you do and endanger a client.

The Source of the Problem

The gym owners and managers hiring these trainers have no idea how to train themselves. I have seen manager after manager watch firsthand some seriously wrong training methodologies and these managers don’t do a thing. Most likely because they don’t know the difference. The trainers they hire are usually young teens who spend more time on their phones or sitting around than they do working with people. I have never seen so much nonchalant coaching.

I have adopted clients routinely from these gyms (not because I seek them out, but because they come to me), and I hear the same stories each time. What I have heard is disappointing and scary. No one has taken the time to teach these clients the proper basic movements. And this is after months and sometimes years with a trainer. These clients went into the globo gyms with goals. The trainers assured them they would create the programming to reach these goals. But after months and months of frustration, the clients were fed up, lost, and confused. When I looked into the programming they were given, it was no surprise to me at all they were getting nowhere. It broke my heart to see so much time and money wasted because the trainers simply didn’t care about or listen to these clients. Every program I saw was the same, though the goals each client had were not.

When you spend hours in a place and watch client after client doing the same thing wrong over and over again, there is a problem. New and different is good, right? Sure. But what’s actually happening is the same “new and different” way of wasting people’s time and money. So what does this tell me? These globo gym trainers are going through the motions. They have no idea how to program, teach, or to train the basics.

Tips for Finding a Good Trainer:

• Watch the people in the gym around you who look the part. If your trainer looks like he or she has never lifted a weight, you might want to rethink where your time and money are going. The best trainers aren’t always the huge guys or girls either, so look for someone who looks fit and strong and who knows how to use everything in the gym.
• Watch your trainer workout sometime. Does he or she train hard? Does he or she train well? Then watch others in the gym and compare them. You don’t have to have the most educated eye to see when something just doesn’t look right. The people training properly will simply look better, both in physique and in movement. They look like they have done this before. Train your eye to see it and be choosey with the trainer you pick.
• Find a trainer with energy who doesn’t go through the motions but has a concrete plan for you each day. And make sure that program fits the goals you stated. If the trainer wanders around the gym without a plan, make your escape plan and go elsewhere.
• Make sure your trainer loves what he or she does and isn’t just there for a job. If trainers care about health and fitness, they will put the time into it and into you. Watch for those who are always doing research and learning, who follow up with you, motivate you, and are present with you at all times.
• Do not just trust anyone a gym assigns to you when you walk in. Ask questions and if the trainers cannot give you concrete answers, then walk out.

This is my “globo warning” but it also applies to any gym or training facility. Be mindful and aware, ask questions, and seek answers. Be knowledgeable. Train hard. Train well. Train smart.

Photos courtesy of Shutterstock.

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What is the physical price of competing for athletes and what is the toll it takes on wallets to participate? And do we really think it is okay to release workouts just prior to competition? With so much poor programing out there, isn’t it time to let athletes know what they will be doing in advance? Or is the element of surprise more important than keeping athletes healthy and actually having them look good while competing?

I will tell you the programming out there doesn’t always put athletes in the best light, but it should. If you want to advance and promote your sport and the participants, you must highlight proper movement and proper training and preparedness – even with the “unexpected.”

When Competitions Compete

When competitions compete amongst themselves, quality is the unfortunate loser. Not only are there more competitions around the world, but the quality of programming, event planning, and overall organization is failing. Our community is now facing a quantity over quality issue that needs to be addressed.

Most competitions held by CrossFit gyms or involving CrossFit athletes will not announce the workouts until the day or evening before the event begins. Athletes blindly sign up with nothing to go on except maybe the reputation of a past event. In other words, for coaches and athletes alike, neither can be prepared for what they might encounter and by the time they learn the event is too risky or reckless, athletes are locked in.

Be Willing to Pull Out

Coaches, for the health of your athletes, if you determine an event to be risky or reckless, then pull your clients. Demand more from the hosts. Don’t get me wrong; I completely understand the allure of competition – to be able to show up and to do anything and everything put before you. As coaches it is our job to prepare athletes for that, but unfortunately, too often we assume that others know how to program events and that is not always the case.

I see the need for variety and the element of surprise, for sure. However, smart athletes know that bad competition programming could leave them unable to participate in future events or take them away from training due to injury. These athletes really only have two options, to withdraw and lose their money (and it can be a lot) or to stay in and to compete at workouts that put them at risk. 

Is It Worth It?

As a coach, I have often had to face the question, “Is it worth it?” Coaches, athletes, and programmers must consider that competitive athletes typically have long-term goals in mind (getting from the Open to Regionals to the Games) and any modifications to the athlete’s long-term programming must be researched prior to an event and adjusted for. Wise athletes are on a structured program.

In addition, injury is something every good coach and programmer avoids. We consider the big pictures for our athletes and careless events that tempt injury are not on our schedule. More than once I have given an athlete permission to sign up for an event and then as workouts were released at the last minute, we both regretted it.

The Problems in the Programming

There are certain things that are not just neglected in competition programming, but that are actually making competitors look their worst. I don’t think this is intentional, but when poor programmers throw random (and stupid) shit in there “for fun,” then athletes looking bad will happen.

So, when your masters athletes are out there with heavy Atlas stones jacking up their backs, do you still wonder why the sport of CrossFit gets a bad rap? And it isn’t the sport itself that is at fault necessarily, but rather the programmers (and I use that title very loosely, by the way). Poorly planned and reckless events – usually designed this way for the purpose of being fringe, weird, or different in order to compete with other events – are just loaded guns for skeptics to fire off on the dangers of CrossFit. The more research I do on the programmers behind these events, the more I find that most have little-to-no background in competitions, coaching, programming, running events, or even in the sport they associate themselves with. Is it too much to ask for hosts to hire an experienced programmer?

They’re Called Foundational Movements for a Reason

The point of signing up for an event is to have the chance to win. (Sure, it’s fun, and many athletes just go for the experience, but for the unprepared even “fun” can be a terrible experience that results in a blown back, torn Achilles, or busted shoulder.) I think it is safe to assume if you are signing up for a competition and putting yourself out there, then there is a part of you that wants to compete well. But more and more events do not make winning feasible for everyone. Foundational, solid movements are forsaken for sensational, fringe ones. So I ask you, what is the winner even proving? That he or she can wing it?

I understand you need to have varied movements and the occasional twist on something is exciting, but you must be smart about it. You cannot just throw things out there for the sake of entertainment. Yes, different shows of strength and endurance are important, but there are some things that just don’t make any sense. Key body movements, body dynamics, and basic lifting will always be at the core of performance. Test that.

Programmers Need to Know What and Why

Mixing up pull and push movements in the wrong orders and at the wrong times, demanding high repetition lifts at ridiculous weights and as the athletes fatigue, the high-volume of all of the above, and then not giving clear standards to athletes or judges is a recipe for injury (and embarrassment for the event and everyone involved). But then again, if you don’t know how to program, how are you to know what is expected and what to request from athletes? At events I have attended, I have asked the organizers to explain what the task or test was for events and they could tell me nothing. I encourage all of you to do the same. Ask questions.

This is especially frustrating for lifting elements and lifters when it comes to the clean and jerk and the snatch. Are you judging athletes in these movements as weightlifters or are you judging a lift that is modified? An example in the jerk would be requiring catching under the bar versus allowing pressing the bar overhead. Maybe if you are going to call a clean a “squat clean” you can judge it by your own standards, but if you call it a “clean” then you should judge the proper lift that it is. Either way, at least let the standards be clear. Again, coaches and athletes need to ask questions, and events need to have a trained head judge on site. Everyone must be on the same page as far as requirements and standards.

The Real Cost of Competition

To compete in the CrossFit Games you have to be able to afford to get there. Often, athletes have qualified all that way and then need to hold fundraisers to get to the final competition. On a smaller scale for more local competitions, the story isn’t that much different. Competition isn’t just a road trip. It also requires participants take time off from work and coaches away from other athletes. Then add in travel, registration fees, hotels, and food.

But it seems with every competition that passes, the registration prices go up. Between gym memberships and the personalized coaching and programming that serious competitors require, the sport of fitness is becoming about a fitter wallet. Events used to be garage-gym throwdowns, anywhere and anytime just for the love of competing. I am afraid we are getting farther and farther away from the ranch with a few beers and a good BBQ where this all started.

I am all for quality and organization, but this should be the norm, not something athletes pay extra for. If you are going to host an event, offer the best equipment and the best programming, and these alone will pay off for you as more and more people want to return to your events. This is where you build your reputation. Build from the bottom up, but don’t expect people to bottom-out to get there.

Vendors’ fees are included in this discussion also. I recently saw vendors’ fees for a new local competition that rivaled booth prices at last year’s CrossFit Games. Events need to establish themselves as legit and reliable first before they start to charge an arm and a leg. For those of you running these competitions, you are asking a lot of athletes and vendors alike, so we are going to ask for the same.

We need events that athletes can sign up for knowing they will be safe and in which they can actually be competitive. They need to know they have a chance to podium (and can look good doing it), can be pushed but not broken (or broke), and have an opportunity to find real holes in their own performance to improve on once they return home.

Event organizers, make your events fun and competitive, and do it wisely. If you want to grow the sport you must watch over its reputation. Make it look like something people want to be a part of and can do injury free. Less fringe and more function, less frills and more feasibility. Let’s get back to the basics and find the best at them. You need to take the time to design the event that does that – on every level.

Photos provided by Jorge Huerta Photography.

The post The Cost of Competition: When Bad Programming Puts Athletes at Risk appeared first on Breaking Muscle.

Put down the energy drink or whatever else you’re using to get yourself through your workouts and your day. Here are eight natural – and healthy – ways to boost your energy level:

1. Water as Fuel

It is important to ignite your energy first thing in the morning and to keep it aflame all day long. Make sure to consume at least 32oz of cold water upon rising.

Throughout the day, try to drink at least half of your bodyweight (a general and simple rule of thumb). So if you weigh 180lbs, drink 90oz of water. Even being one percent below your optimal fluid level results in noticeable fatigue.¹

Make a habit of recording your water intake. Coffee, tea, soft or energy drinks do not count just because they contain water.

Water is water. It is helpful to always keep a water source close-by. I like to fill my gallon jug and make sure it is empty by the end of the day. It is amazing how much water you can down just by sipping on it time to time, even while driving around.

If you sweat more one day than the others, then increase your intake. Another great rule of thumb is to carry a water bottle around with you at the gym and use that (yes, even on its own) as a great energy source as you lift and workout. How much and when depends on the session.

Extra Benefits: Kick off and keep up your metabolism, accelerate and aid digestion.

2. Turn Off the Lights

Make sure you are not staring at a bright computer screen, checking text messages, or in a bright room an hour or so before bedtime. Bright lights reduce melatonin levels and fire up brain cells.

Our circadian rhythm is strongly affected by light. This is why you are on a different sleep schedule than someone in Norway or even in California. We spend about one third of our lives asleep – or at least we should.²

Shut off the lights and close the blinds at night. I find it useful to board up the windows. I’m serious. A simple wooden plank cut to fit does the trick and keeps all light out.

Another nighttime trick is to leave the electronics charging in a different room to stop the temptation of looking at them in bed. The best time to sleep is between 10:00pm and 2:00am.

Extra Benefits: Get a full and rested REM sleep, better chances of getting seven to eight hours of sleep at night, wake up more rested, allows the body to recharge, and better concentration.

3. Clean Out the Gas Tank

Spend some serious time looking into the food you are eating. Would you put low-grade gas in a Porsche and expect it to perform well and over a long period of time? I hope not.

Test for food allergies and eliminate them from your diet. Certain cleansing programs and elimination diets are beneficial to detox the system (just beware of withdrawals).

Stick it out through undertaking one of these programs and you will teach your body how to fuel off of real and beneficial foods. You will be back in the game and full of energy in no time.

Real foods (raw, green, super foods, clean foods, etc.) naturally fuel our energy systems. Fake or processed foods, food allergies, and sugar shut our systems right down.

In a three year study of 36 people with allergies, physiologist Paul S. Marshall found that 69% of his subjects reported feeling more irritable when their allergies flared up, 63% reported more fatigue, 41% said they had difficulty staying awake, and 31% reported feeling “sad.” So consider that certain foods to which you might be allergic can cause a tremendous amount of sluggishness.

If you are allergic to gluten or certain sugars (yeast or barley), your body is spending more time trying to digest and eliminate them from your system than it is fueling your energy systems and your metabolism.

An easy way to incorporate raw, organic vegetables is to throw them into your shakes. Kale and spinach are great additives, and they are even better with a scoop of peanut or almond butter in there.

Extra Benefits: Clearer skin, stronger nails and hair, better digestion, less headaches, fat loss, eliminate cravings for unhealthy foods, stop binge-eating, live longer and healthier.

4. Keep the Engine Running

Move. No matter how tired or lethargic you might feel, get up and move. Run, bike, swim, lift weights. It is important to keep the lymphatic system flowing, the heart rate up, the muscles moving, the blood flowing, and to eliminate the lactic acid build-up and other toxic waste with all of the above.

There is probably no better way to do that than to sweat. Saunas are great as a supplement, but nothing compares to real movement. I highly doubt anyone has come home after a workout feeling worse about going than they did about staying home. Sore maybe, but that is a great feeling, too.

Extra Benefits: Lose fat, reduce or eliminate depression, increase endorphins, build muscle mass, sleep better, digest properly, breathe fresh air, and so many others.

5. Don’t Run Out of Gas

Eat. Regularly. Make sure you are getting your healthy ratios of protein, fat, and carbohydrates with each meal. Do not starve yourself or allow your body to think it is starving.

Eat every two to three hours to prevent the body (and mind) from crashing as they wear themselves out seeking energy sources they should be getting from food but cannot find. With irregular dieting and meals, blood sugar and energy levels swing around like crazy. Keep them level and keep the tank topped off.

Extra Benefits: Fuel metabolism, prevent late-night or late-meal binge-eating or simply eating too much too late, help meal planning, and reduce the urge to grab just anything to eat in desperate moments.

6. Solar Power

Get out into the sun every day for thirty minutes at a time. The optimal hours to sunbathe are between 10:00am and 2:00pm. Expose as much skin as possible, front and back.

Use no sunscreens, just bare your skin and soak up essential B12. It’s a natural (and free) energy source right in your backyard.

7. Red Light

We love our red meat, and we should. Protein, iron, magnesium, it’s all great stuff. Even better is grass-fed meat.

But red meat is not as easy to digest as you might think, and it takes a great deal of energy to do so. I am not saying to eliminate it altogether, but cut back to eating it once or twice per week.

8. Shut Off the Ignition

My dad and I used to ride rollercoasters when I was younger. As we climbed to the top of the ride he would say, “Once you go up, you must come down!” I always thought that was funny at that age, but these days crashing midday isn’t funny at all.

Artificial stimulants work in the same way. They are rollercoaster rides. The highs are followed by valleys of deep lows. Energy drinks mess with the normal hormonal balance of the entire body and leave you down and out in no time.

This ride will crash. Coconut oil (extra-virgin) and other natural energy-fixes such as raw foods are great and natural energy fixes.

Extra Benefits: Save money by not buying a bunch of stimulants that only work short-term anyway (if at all), bal ance out your hormones, reduce highs and lows that can be coupled with mood-swings, sleep better at night and get into a natural long-term rhythm.

Learn to implement all of the key points listed above on a routine basis (that is the key) and train the body to run on good fuel while keeping it well oiled. Then trust me, it will run naturally on its own.

References:

1. Moe, P.W., “Future directions for energy requirements and food energy values“, J Nutr. 1994 Sep;124(9 Suppl):1738S-1742S

2. Roehers, T., “Ontogenetic development of the human sleep-dream cycle“. Science, 152: 604–619.

3. Ansorge, A., Metcalf, E. et al., Tired? Depressed? It may be hidden allergies, NBC News Archive, accessed 4/8/2010

The post 8 Natural Ways to Fuel Your Energy Level Through the Day appeared first on Breaking Muscle.

I still walk into the store and walk out again in fifteen minutes tops. Why? I know exactly what to get and where it is. There is little thought put into my shopping, as I know that when I get home I can make anything work – especially if it is on sale.

Eating Well on the Cheap Requires Practice

Bottom line? To eat well you must do a bit of research and put the time in beforehand. The biggest nutrition question I get is in regards to how much I spend on food each month to eat the way I do. This was the most common question particularly when I was in college.

I was on one of the tightest monthly budgets of anyone, and trust me, it did take more effort to make it work, but with a little research, smart shopping, and meal planning, I still managed to stay on my protein, fat, and carb ratios and for far less than others spent on less healthy foods.

People still cannot believe my response when I tell them what I spent each month and I still ate all of my regular meals. You can do it too, but you must be a smart shopper. Just like any training program takes time, so does healthy meal planning, budgeting, and shopping smart. Once you start though, it can become a part of your everyday routine. and an easy one to manage at that.

LEARN MORE: How to Plan and Cook a Week’s Worth of Healthy, Tasty Meals

Last Longer on Less

Real foods last longer. What I mean by that is nutrient-rich foods properly fuel the body so it isn’t as starved for more, as usually happens with poor or lesser quality foods.

I can go longer with more energy on fresh greens and real food proteins, healthy fats, and cheaper good carbs such as sweet potatoes and brown rice (basmati is the best). With proper fueling I don’t have to refuel or eat as often or as much.

The body has all it needs when it eats the foods it was designed to run on, and the urge to “grab and go” as you run out of gas through the day is greatly reduced.

Fake or packaged foods run right through your system, spiking insulin levels then dropping you like a rock. These foods also clog up the digestive system causing fatigue, concentration problems, and many other undesirable symptoms, and they cost far more at the end of the day than real foods do, too. Fake foods add up and leave you fiending for more.

WANT MORE ALREADY? Carbohydrates 101: The Good, Bad, and Ugly

Bulk Up

Any chance I get I buy food in bulk. I steer clear of anything packaged in a box or in plastic. I understand why so many people are under the false assumption that eating well is too expensive.

I cannot tell you how many people I have stood behind in line where the person in front of me has a third of what I do at the checkout line and is paying triple. All because they are buying boxes and plastic containers of overpriced “organic” or “all-natural” packaged foods.

These items might last a week (if that) and then this person is right back at it restocking their pantry again.

Instead, hit up the bulk bins for nuts and seeds (or buy online), brown rice, and some bulk proteins. I even carry my own glass jugs to the store for refills of distilled or reverse-osmosis water. Tossing the water bottles and gallon jugs alone will save you big time. If you have a water filter, pre-filter your water and load up your own containers. A filter replacement is so much cheaper than store-bought water.

SPEAKING OF WATER: 10 Life-Changing Reasons to Drink More Water

For supplements and specialty foods, such as apple cider vinegar, coconut oil, some proteins, superfood products, and others, I have my favorite online stores and am always aware of the bulk pricing, specials, and sales available. This way I never get caught in a grocery store paying twice as much per ounce when I know I am stocked up at home.

These products last for months and I know exactly how much I use and how quickly I go through them. This way I can budget in advance. Again though, these are additions to my basic food and if one month isn’t as productive financially as the next, I always have a reserve gallon or jar to get me through and worst case, I simply don’t buy these “luxuries” and my nutrition is still okay. Why? Because I have rice and sweet potatoes in the cupboard and pounds of meat in the freezer from the half-cow I bought for a rainy day.

To Buy or Not to Buy Organic

You do not have to buy everything organic. Yes, I actually said that. Sprayed foods that are exposed to fertilizers and other poisonous substances such as apples and grapes (especially grapes – so watch out wine drinkers) must be organic. Oranges, grapefruit, and watermelons, however, have their own protective layers, so they are just fine to buy conventional (and cheaper).

Root vegetables are safe, so grab yams and sweet potatoes for longer-term storage and because you can make just about anything from them (fries, mashed potatoes, or add them to your shakes). Brown basmati rice is just as good as organic brown rice and steel cut oats are cheap and a great source of energy and fiber.

DEEPEN YOUR KNOWLEDGE: Organic Produce: Is It Really Worth It?

All of the above come in bulk, so cut your cost here. With the money you save, spend a bit more on important foods such as cage-free eggs, grass-fed beef or bison, organic chicken, or fresh fish (versus farm-raised). These types of foods must be antibiotic and hormone free. I like buying in family packs, but anytime I can find a local butcher or go in on buying a cow I will do that. You save more this way and anything you do not cook right away you can store in Ziploc bags (best to separate by portions) and freeze for later.

MANY MOUTHS TO FEED? 5 Ways to Feed a Family With $100 or Less Per Week

Buy on Budget Not Your Belly

Find out what is on sale and leave the appetite and cravings in the car. In other words, let the sales and the bulk pricing determine your meal. You don’t have to eat what is not on your meal plan, but you can learn to make substitutions to accommodate your budget. For example, you might be dying for steak and potatoes, but chicken might be on sale. Hence, chicken stir-fry (by the way, stir-fries are great on a budget).

Are there any veggies on sale? Grab them, chop them up, spice them up, and there you go. Don’t spend money on dressings and sauces, but learn how to make your own with what you have (if you need them at all) and stock up on seasonings. You won’t believe the combinations of foods you can make for less. And enjoy!

FURTHER READING:

• A Return to Simplicity: 7 Rules for Healthy Food on a Budget
• How to Feed a Hard Gainer on the Cheap and on the Go

Photos courtesy of Katie Chasey and RXBound.

The post The Cost of Eating Well: How to Eat Better for Less Money appeared first on Breaking Muscle.