Monthly Archives: July 2017
I hope that was a catchy enough title to get you to click on this. Lol! I haven’t shared any training on here in quite a bit, so here is what I’ve been up to for the past couple of months in training. We’re in prep for the 2nd Memphis Classic and it’s gonna be a good one. As always there is are some minor differences in our training each and every cycle. I would say it hasn’t been quite as fancy as our last prep for King of spring. This has been more raw and bare boned, hasn’t been a lot of variations and accommodating resistance like there was in our last cycle. You’ll see that we’re still sticking to our triphasic roots with some eccentrics and isometrics, but just some slight changes. After our transition phase we progressed into heavy triples on a low box for squats and floor press for our heavy days, then heavy double to a low box with the yoke bar and a 2 board press for bench, Medium and light days have had eccentrics as well as pauses and progressed from 6 to 5 reps on medium days, and 9 to 8 reps on light days. Just watch.
A few months ago, I wrote an article about the importance of warming up before teeing it up on the golf course. Way too often, I see people trying to squeeze in a workout, skipping or just completely forgetting the warm-up because they feel the main movement is more important. When in fact, the warm-up is the most important part of a workout. Why is warming up so important? Also, what constitutes a good warm-up?
A warm-up serves three major purposes; increased body temperature, increased performance and injury prevention. A proper warm-up gradually increases heart rate and circulation. This allows for an increase in body temperature and blood flow to the muscles. The increase in body temperature and blood flow loosens up the joints and contributes to better muscle contractions. All of these factors contribute to an increase in physical and mental performance. Warming up also plays a major role in injury prevention. In fact, studies show that muscle tears occur more often when muscles are cold and not warmed up. With that being said, what does a good warm- up consists of?
Warm-ups need to be specific to the activity being performed. However, it’s important that the warm-up consists of exercises that prepare the entire body for activity. I suggest starting your warm-up from the head down. Below is an example of a warm-up I use almost daily:
- Neck Circles
- Arm Circles
- Reach Backs
- Trunk Circles
- Toe Touches
- Standing Hip Cars
- Glute Bridges
My warm-up exercises are preformed as dynamic movements. I suggest that you do the same for it prepares the muscles better for exercise and decreases your risk of injury. Normally, I don’t put a set time on my warm-ups. I normally have a set rep scheme consisting of two sets of six reps. This is what I have found to work best for me.
There is really no excuse to skip warming up! A proper warm-up will increase your performance, decrease your risk of injury and increase your body temperature.
This month’s exercise of the month is a kneeling push press. It is a great exercise for working your postural muscles, while performing a pressing motion. Also, it is a good exercise to use if you’re looking for a pressing motion that is different than a bench press or shoulder press. It is a lot harder than it looks if its being performed correctly. Make sure you’re keeping a neutral posture and tight core throughout the entire movement. Here is an example of one of my clients properly performing it.
The mobility exercise of the month for July is called the reach roll lift. This exercise strengthens the lower trap and improves shoulder mobility in the golf swing. If shoulder stabilization is something you are looking for, this is a great mobility exercise for you.
Here at Mid-South Spine and Sports Performance, we operate at a three season a year pace. We have Spring, Summer and FALL FOOTBALL SEASON! In preparation for the upcoming Fall Sports season, we would like to outline some basic fall reminders as well as cover a few big announcements.
1) Dr. Detweiler will be present for ALL Home Memphis Football Games
As the Team Chiropractor, I am present for all home football games and any away games that become scheduled by the football program. This means that for any early Saturday games, office hours may be closed or shortened to accommodate the Memphis Football team’s needs. As most games are either night games this DOES NOT mean that every home Saturday game will result in a closing of the office. I promise to do my best to continue to post and block out scheduling for conflicting dates as needed.
2) Office hours will be changing in September
Along with above changes in office hours due to gamedays, there will be a PERMANENT change in office hours starting in September. Current Thursday morning hours (9am – 1:30pm) will move to the evening to 1pm – 7pm. This change was in two part to provide better access to care for both University of Memphis Athletics AND the patients at Mid-South Spine and Sports Performance. As most of you patients are more active in the evenings, we have decided that this will allow you to take advantage of later hours that better surround your work schedule. This will be the first of many reminders of our new hours.
3) We will be holding special drawings for FREE Football Tickets!
You heard it, FREE TICKETS. Stop by at Mid-South Spine and Sports Performance for a chiropractic visit or RPR visit and instantly be entered to win a pair of tickets! Entries will be drawn for the next game a week beforehand. One entry will be given per visit.
Be sure to stay tuned for more updates and news at Mid-South Spine and Sports Performance!
Okay! So, if you follow along with any of my posts at all you may have recently seen the one about me trying to get back into playing guitar. I figured one way I could keep myself accountable and also share some of it with all of you is to start doing a riff of the week. Basically, I’m just going to be playing some riffs from some of my favorite songs, and occasionally some other parts. Sometimes, Like in this blog, I’m going to post the band and what song it is, while other times I may leave it up to you all to try and guess what the song is. I hope you enjoy this little tid bit from one of my favorite bands, Lamb of God, Song titled Omerta. Video is about a minute long.
Whoever appeals to the law against his fellow man is either a fool or a coward. Whoever cannot take care of himself without that law is both. For a wounded man shall say to his assailant, “If I live, I will kill you. If I die, you are forgiven.” Such is the rule of honor.
From Lamb of God’s 2004 album titled Ashes of the Wake.
The actual song below in it’s entirety.
Diet: I have bumped macros to 180 on 3 training days, 350+ cheat meal 2 training days per week, and 100 on off days.
Training: Every other training session, I hit back. Other than that, I’m following a basic chest/back/leg/shoulder split
weight: up 7lbs
With the rising costs of today’s healthcare, more and more people are turning to alternative medicine options for their ailments. My profession has often declared chiropractic cost effective. But is it really? Let say it is. How do you know whether or not it would actually apply to you?
Back pain is in the top 5 most common ailments experienced and diagnosed in today’s medical system. Having said this, there is a high likelihood that you will experience back pain in your life and is something you should be concerned about. Want any other reasons to pay attention to the cost effectiveness of chiropractic vs medical care? Here is a study specifically tailored towards Tennessee residents of Blue Cross Blue Shield who sought care for low back pain between a two year period from 2004 – 2006 and their costs relative to whether they saw a chiropractor or a medical doctor:
As copied from its original source:
The primary aim of this study was to determine if there are differences in the cost of low back pain care when a patient is able to choose a course of treatment with a medical doctor (MD) versus a doctor of chiropractic (DC), given that his/her insurance provides equal access to both provider types.
A retrospective claims analysis was performed on Blue Cross Blue Shield of Tennessee’s intermediate and large group fully insured population between October 1, 2004 and September 30, 2006. The insured study population had open access to MDs and DCs through self-referral without any limit to the number of visits or differences in co-pays to these 2 provider types. Our analysis was based on episodes of care for low back pain. An episode was defined as all reimbursed care delivered between the first and the last encounter with a health care provider for low back pain. A 60 day window without an encounter was treated as a new episode. We compared paid claims and risk adjusted costs between episodes of care initiated with an MD with those initiated with a DC.
Paid costs for episodes of care initiated with a DC were almost 40% less than episodes initiated with an MD. Even after risk adjusting each patient’s costs, we found that episodes of care initiated with a DC were 20% less expensive than episodes initiated with an MD.
Beneficiaries in our sampling frame had lower overall episode costs for treatment of low back pain if they initiated care with a DC, when compared to those who initiated care with an MD.
The answer is clear. If you have back pain in Tennessee, you should be taking the chiropractic cost effective option over medical treatment.
July was another super cool month.
Heres some shit I did!
1.) Bought a new car: The truth is, Jeep isn’t a great everyday driver and gets terrible gas mileage. Further, Kilo doesn’t fit really well in the Jeep. So…after months and month and months of just totally blowing it off and not getting a new car, I bought a new SUV one day during my lunch break. It was kind of a split decision but I am glad I finally did.
2.) Traveled to The Netherlands: I had a really cool opportunity (intentionally vague) that took me to Amsterdam this last week. I stayed in Amsterdam and was blown away by how pretty that place is.
3.) Reduced my cardio: this isn’t as cool when I type about it, but its super cool to only be doing a manageable amount of cardio
4.) During a trip earlier this month to Los Angelas, I had a layover in Chicago where I COMPLETELY LOST MY WALLET AND ALL FORMS OF IDENTIFICATION. While that wasn’t cool, I was able to do some extra security measures and complete my trip. I have now traveled, by plane, across the country with no money except my starbucks gift card app (got me food and drink) and expedia (accessed itinerary and booked hotels.)
I’ve had a lot of things on my mind this week that I wanted to blog about, so much so that’s been hard to narrow down a topic. However, after reading David and Bobby’s latest blogs, I decided to expound a bit on their topics.
Why get up every day, put on the same sweat stained clothes, slip your feet into a pair of stinky shoes, and face another day of training that is sure to make you cuss, make you sore and make you mad. It’s not always fun, it often hurts and it often sucks….so why do it?
I can’t answer the why for you, but I can answer the why for me. I literally train to improve my life at this age and for my future….to push off disease and the nursing home.
Most of you are thinking that you’ve got plenty of time to worry about those things. In my 20s and 30s I wasn’t thinking about a nursing home either, but I watched my paternal grandmother die after a long period in the nursing home and my maternal grandmother currently living out the rest of her days in a nursing home, so you can damn well bet it’s on my mind.
My maternal grandmothers’ mind is pretty sharp still but her arthritis has her tied to a wheel chair. She will sit in her wheelchair and watch the days pass by until her time to pass on. Sounds grim I know….WELL IT IS!! It’s terrible and we’ve all experienced this with family members and yet continue to go through life thinking, “well, I’m going to die eventually so I might as well enjoy it while I can.” Well, I plan on enjoying my life while and can but I am also going to do my best to not end up like my grandmothers.
The Role of Genetics
I am blessed with longevity on both sides of my family, but we are also cursed with Parkinson’s Disease on my paternal side. Two generations of it, in fact. My dad (now 74) got an official diagnosis about 2 years ago but started showing signs about 5 years ago. His mom was diagnosed around 2001, and passed away with complications from PD in 2007 at the age of 82. There are many studies out about how people end up with PD. Some research shows links between family members, others link to environmental. With two family members with the disease, you can bet my chances have certainly increased. This scares me half to death, not only for me, but also for my children. I will not live my life in fear, however I will live my life doing my best to prevent being stricken with PD (as well as other diseases). My kids will not want to see me in the condition I am currently seeing my dad in.
We can’t always control what will happen as we age…or can we? The oldest competition level CrossFitters is Jacinto Bonilla. He is 78 years old. You can watch a CBS report on his life here. “I love being strong. I love being able to move. A lot of things that a lot of young people cannot do, or are not willing to do,” Bonilla said. Bonilla’s prescription for living stronger is, motivation, inspiration and perspiration. Bonilla isn’t necessarily interested so much in longevity as he is in living out his years as a strong person so he can continue to enjoy his life and not wither away.
What Can You Do?
It has been proven time and time again that strength training is necessary to prevent bone loss in both men and women. Strength training is also necessarily to prevent muscle loss. Additionally, serotonin and dopamine are chemicals produced in the brain “neurotransmitters” that improve mood and protect against mental health disorders. Serotonin, which is produced by long-term exercise, decreases depression and hostility, and improves agreeable social behavior. Dopamine improves your mood and long-term memory. Don’t we want these things as we continue to age? Isn’t knowing these things enough for you to make the decision to commit to training? It is for me.
It’s Too Expensive
When potential members tell me, “I can’t afford CrossFit”, the only thing I can think about is, “You can’t afford not to do CrossFit.” While I don’t think CrossFit is for everyone, I do think that a large majority of people use finances as an excuse. When I first started coaching I told everyone about CrossFit and how awesome it is and you should totally come try it, its great, etc.! I was so passionate about it and I couldn’t understand why others weren’t. My husband often reminds me that I’m not “normal”.
Perhaps I’m not normal or perhaps its others just being weak minded. I know have grown to understand more that some people are just not going to train their bodies to be stronger and healthier. I have to constantly remind myself of this and that I can’t save everyone. Some people will just end up as Zombie Bait and that’s all there is to it.
I recognize that most people workout because they want to looker better naked. I’m the same way, of course I want to improve my physique. But I would argue that physique improvement is at the bottom of the benefits of training. Physique is so subjective. You can win the Mr Olympia and people will think you look gross. You can win the Bikini Olympia and people will think you look fake. Regardless of what you look like, there is someone out there who will think you look good and someone out there who thinks you look like crap. If you don’t believe me spend 15 minutes checking out Walmartians and recognize that most of them are currently procreating. Because of the subjective nature of different physiques and physique improvements, there can be some serious issues with making that the foundation of your “why” for training. To learn a little more about this fact, check out Annie’s recent podcast.
Physique improvements also make for easy motivation. That’s why you see so many before and after pictures used for advertisements (I know, I’m guilty too). It’s easy to get people all excited about the fact that they could look like the person in the picture. The unfortunate other side of that is that the vast majority of people who start a change in exercise or nutrition fail. They fail because they rely on their initial motivation. Motivation is fickle and constantly waning. Some days you will feel super motivated to train and eat right. Other days you will be tired, hungry, and not feel like doing crap. But in order to make physique improvements you can’t just do things right on the days you feel like it. You have to do it everyday for a really really long period of time. This brings me back to my original point that physique improvements are at the bottom of the benefits of physical training.
The reality is that people who struggle to make physique improvements struggle because they don’t have the mental and emotional foundation to carry them through. They don’t miss the gym or break their diet for any reason below the neck, the suffer to stay consistent because of what is going on above the neck. This is why I am making the case that the mental and emotional gainz are much better than the physical gainz. First, like stated above, physique improvements are very subjective. Beyond that much of your physique is determined by genetics and, regardless of how hard you fight it off, it is always going to succumb to aging. Mental and emotional strength is not subjective. Second, there really isn’t much of a carry over for physique to other areas of life. Yes, you’ll feel better when you take your shirt off at the beach but outside of making a living based on your looks (which has much more to do with genetics than most people are willing to admit) looking good naked limits itself to boosting your self image and not necessarily making you a better worker, husband/wife, friend, etc. Finally, you have to have the foundation of mental and emotional strength to be able to endure the requirements for physique improvement, or at least for continued physique improvement over time. There are plenty of examples of people who put in hard work one time and then fell off the wagon. Even those with that foundation realize that it’s almost impossible to maintain your “best” physique all the time. Mental and emotional strength are much easier to keep in a peak state.
To achieve mental and emotional strength you must focus on two factors: determination and direction. First, know where you want to go and educate yourself on what it takes to get there. Way too many people go into this with unrealistic expectations. Second, set your sights on the first step needed to take you where you want to go and start moving. Take your feelings out of the equation. How you feel is irrelevant to the end goal. Once you reach your first step, set your sights on the second step and start moving. Don’t rely on your motivation to kick in, you can’t trust it. Rely on your determination. Say to yourself, I will make this happen. After enough sequences of this, you will learn to ignore that voice inside that tells you to quit. In fact, you’ll take joy in silencing it with every piece of progress. You will also learn to trust yourself. Let’s be honest, when you currently say “I need to lose weight” or “I need to start exercising” you and I both know that deep down you’re full of shit. As soon as it gets tough you’re going to quit. You quit because you don’t trust yourself. You just say it because it makes you feel good and because that’s what everyone else does. Each obstacle that gets in your way that you manage to knock down is another boost in self trust. You start to believe yourself when you say “Today I’m going to do 30 minutes of cardio” or “Today I’m going to pack all my meals and take them to work”. This is the only way you can get where you want to go. Along the way, your physique will improve. But the mental and emotional strength you gain will be a far greater gift.
Do you have anything in your life that you are working towards right now? Have you ever set goals and reached them because it gave more of a purpose to what you were doing? If you train, do you train with a purpose? Do you have a reason for the things that you put yourself through on a day-to day-basis? Personally, when I have a specific goal in mind, I feel that I can train at a much higher level each session, as opposed to feeling like I am simply just going through the motions. Now, I’m not saying that everyone has to train for a bodybuilding show, a powerlifting competition, a marathon, or a tough mudder, etc. What I am saying is that from what I have observed so far from being around goal-oriented people is that they possess the ability to train and perform with more purpose and passion, and can push much further than individuals who don’t.
This is something that I have noticed more frequently among people at our gym, as well as others that I follow on social media. For example, I have watched our gym owner go from being a powerlifter, to a bodybuilder, and now a crossfitter! If you told me a year ago that David Allen would be doing crossfit, I would have laughed in your face, although I do still laugh a little now. Joking. In all seriousness, When David decided he was going to drop out from a powerlifting meet, I slowly began to see him lose interest in training. He didn’t really seem to have anything that he was working towards anymore, and you could see it reflect in his attitude towards training. Don’t get me wrong, as a business owner, it can probably become difficult to keep training a priority especially when you start to take an interest in other hobbies. However, a group of members at the gym are planning on doing a Tough Mudder in a couple of months, and I can tell it has sparked a passion to train hard again in many of these members. I have particularly noticed that David has become more disciplined in his training, and is running multiple times a week. Yes, you heard right! David Allen is running. David is a very goal-oriented person, and when a people set goals, it gives them something to work towards.
I can tell you that during my last training cycle, I set a goal early on in the year to hit a certain total at my competition, and it gave me a tremendous amount of drive to give it my all in every training session. I experienced many things during this prep that I have never experienced before. For example, I would experience visualization cues multiple times throughout the day of me lifting and they would occur all the way up until I would lay my head on my pillow for bed, and sometimes I would even dream about them. These visions weren’t just vague, general things, they were extremely detailed and felt almost as if they were real. I felt honed in on my lifting in a way that I never had before. Unfortunately, in the end I didn’t reach the goal that I had set for myself, but I didn’t have a terrible day either.
The point that I’m trying to drive home here is that I made a goal that I was intent on reaching, and in doing so, I was able to reach a higher level of training than I had ever experienced before. Not hitting that goal has only made me want it more. When I see other people set goals and work their butts off to achieve them, it inspires me to work even harder towards my goals. There is definitely something to be said for surrounding yourself by like-minded individuals to help you better reach your goals. When you are constantly around goal-oriented people, it only pushes you harder to set, and possibly even exceed your goals.
Again, I don’t want anyone to think that I am bashing them if they don’t have any physical goals set like a competition of some sort. Some people use the gym as an escape from their everyday life. It’s a relief for them, keeps them sane, and let’s not forget about the health benefits of staying active and physically moving. By all means, If you’re just training for health and to feel good, then keep on keeping on.
I pose a challenge to anyone that is reading this to set a goal for themselves. I want you to set a short-term and a long- term goal, and write out how you are going to reach both of those goals. Perhaps your short-term goal will bring you one step closer to reaching your long-term goal. Your goal can be anything. Drinking a gallon of water a day, getting an extra hour of sleep, reading a new book each month, or adding 50lbs to your squat. I want you to do this, and tell me about it. I want to know how setting this goal is going to help you work that much harder in reaching it. If you already have something that you do on a daily basis, I want you to put a reason and purpose behind it, and see if it doesn’t push you to work even harder at it. I want you to set a goal and reach it, and if you don’t I want to know why you think you didn’t.
I’ve been taught that when setting a goal, it is very helpful to use the acronym S.M.A.R.T. Make your goal something that is Specific, Measurable, Achievable, Realistic, and Timely. These are great guidelines to use when setting a goal to make sure you can reach it. I hope that in doing this you can unlock some new potential within yourself to achieve things that you may have otherwise thought were impossible.
I have mentioned to people a lot lately that I struggle in deadlift in a competition because I am always gassed. I usually have not trained deadlift after heavy movements in training, until now. I am stoked about how training has been going lately and 2x a week I am deadlifting and squatting on the same day, here is how some of the training looks!
Sometimes, life has themes.
Over the past year or so, I have taken a step back from my previous perch as the super set-in-her-ways diva and have done a bit of introspection. This quest to understand myself a bit more led me to a really great set of writing prompts by Jordan Peterson ( clinical PhD psychologist ) in his “Self Authoring” suite. The idea behind his work here is that writing about uncertain events allows you to gain clarity and control over your reactions to the situations at hand. From there, you can “author” your own life.
Part of this requires examining faults. This was hard for me.
Not because I am a perfect person, but instead because I was much more content ignoring my own faults. Certainly, its easy to glaze over things that are uncomfortable to change. However, eventually, it becomes the white elephant in the room. You have to take a look at your faults and consider the impact it may be having on those around you. Perhaps the hardest thing to come to terms with in this practice isn’t how much I have handicapped myself by not taking steps towards self improvement, but rather how much I hurt people in my past with these faults.
One of those glaring faults was the constant pursuit of more. More anything, really. I suppose it started with wanting more fitness. Then I suppose I wanted to make more of my career with fitness. Once I got both of those things, I wanted more success in my endeavors. Then I started wanting more for my friends in family, despite them seeming content. While I don’t think its bad to strive along for your potential, eventually this can become exhausting. It can also lead to a sense of discontent. I shamefully admit that there have been times that I have sat in my air conditioned house that’s truthfully a bit large for me with my purebred dog, a kitchen full of food, a job I love going to each day, a handful of GREAT friends, and a healthy personal life an wondered what else was out there for me. Newer cars? a BIGGER house? MORE FRIENDS?
And that’s where this is a problem. I don’t appreciate that I have almost everything I need. I instead focus on superficial wants.
Fast forward to two weeks ago. I was leaving a great professional development weekend on Los Angelas and boarded my plane home. Due to a string of traveling snafus, my phone was low on batteries and I had a four hour flight back to Memphis. Then, every introverts travel nightmare happened: noticing I was no longer nose deep in my phone, the woman next to me turned to introduced herself. Though I was certain I was in for 4 hours of surface discussion with a complete stranger, I politely turned and introduced myself to her. This was an hour into my flight, and the first I noticed that she was missing an eye and had some fairly extensive scarring on her face. She wasted no time making a small joke about her eye, which lightened the mood entirely. She then let me know she had also come to down for a speaking gig, which centered around gratitude.
This was actually pretty timely, as mentioned earlier, I sometimes have a hard time with gratitude. I prompted her to expand and she told me about a horrific car wreck that she had been involved with that resulted in her face becoming disfigured and led to years and years of expensive reconstructive surgeries to try to correct the damage. In the end, she was isolated, broke, and still far from her original look. It was then that a friend encouraged her to start living a life of gratitude. For some reason, it stuck. It was a hard transition, but each day she woke up and focused on what was going right in her life. Turns out, theres a lot more to life than regaining a flawless face.
These were her tips:
1.) Do not compete with others: your life is entirely your life. If you compare your storyline to others, you are sure to lose a bit of the authentic journey.
2.) Focus on what you have vs. what you want. Many, many people don’t even have what they NEED, so criticizing the blessings you have in your life is fairly short sighted.
3.) Do something nice for someone every day for no reason: the fulfillment this woman said she got out of making complete strangers life a little easier was much more satisfying than the quest for physical perfection. She also strives to help people that truly don’t have what they need. Soup kitchens, community development, and church involvement where her favorite ways to give back.
4.) Savor happy moments. Not just your own, but others. Celebrate events in your life and others. Cherish intimate moments with people you care about. Discard the instances of friction with others.
5.) Avoid harboring negativity. Allow people to be imperfect. Allow negative influences to leave your life. Do not wish them harm, but simply let them go. Be careful about the words you use when describing others, regardless of their knowledge of the words spoken.
I know that this isn’t my normal bit of fitness advice, but it was a collections of recent experiences that have made me reconsider how I behave. Life is what you make it, and its about time I stop making it about what I don’t have.
The CrossFit Games
For the first time in CrossFit Games history, it will be televised on a national network. The Games will be broadcast through 2017 and 2018 on CBS, CBS Sports Network and CBS Sports Digital.
With nearly 400,000 athletes from more than 175 countries The CrossFit Games is the single largest participatory sporting event in the world. Being broadcast on such a national network, it is sure to bring out a few more curious souls from the shadows.
According to CBS Sports website, coverage of the CrossFit Games will debut Thursday, July 20, (8:00 PM, ET) as CBS Sports Network airs preview shows highlighting the competitors and history of the Games. Then, beginning Thursday, August 3 (10:00 PM, ET) and culminating on Sunday, August 6 (10:00 PM, ET), the Network will televise two hours of main competition coverage nightly.
Additionally, starting Monday, October 16 (7:00 PM, ET) and running through the end of 2017, CBS Sports Network will televise multiple, one-hour specials highlighting the athletes and various individual competitions from the Games. The network will also air two hours of the CrossFit Invitational in early December.
What does this mean for us CrossFit boxes on the local level. Well, my hope is that broadcasting from such a national resource will open the door for viewers to understand and respect the sport more. While the Games athletes represent “the 1%” of CrossFitters, the average person can participate in CrossFit as not just as a sport but as a life long commitment to their health.
Most CrossFitters do not plan, nor do they expect, to perform as an athlete at the Games level. Most CrossFitters that I have personally coached or discussed goals with, just want to feel better, and enjoy their life more. This is the 98-99%. This population is CrossFit’s target market. The CrossFit Games is a platform for the few who rise up to be competitors.
The Games will feature 39 men, 40 women, 38 teams, 80 teenagers and 240 masters all competing to be named “Fittest on Earth.” These competitors are some of the most amazing athletes in the world. Tune in and watch some of these competitors perform on this nation wide platform!
Check out my latest podcast I did for ACRE Podcast. ACRE stands for Arts Culture Religion and Entrepreneurship and is hosted by my good friend and pastor at my church. In it I talk about how NBS was created and what it’s like being a business owner.
welcome to my experiences of battling ego, poor mindset and fear as I attempt an 8RM and fall drastically short!
The vast majority of my clients are not physique competitors looking to do well onstage but are instead regular people who just want to lose some body fat, build some muscle, feel better, and be proud of their bodies. What this means is that packing all their food and taking it with them everywhere they go is not realistic. They’re going to travel for vacation or work and they’re going to want to enjoy some opportunities to eat out with their friends and/or family. They need some flexibility in their nutrition plan that allows them to still see progress. I’ve adopted a similar approach to my own nutrition the last several months as I continue to try to cut weight and body fat while giving myself some nutritional flexibility. Over the years I’ve learned a few tricks so hopefully you will find these useful as well.
Transfer Your Calories
If you’re like most people, it’s pretty easy to stick to your nutrition plan during the week but the weekends can undo a week’s worth of hard work. Most of the time this weight gain is from an increase in calories and potentially water as we tend to eat foods higher in salt and consume alcohol. We can manage this a couple ways. If you know you’re going to go out to eat at night, “save” those calories for dinner instead of consuming them during the day. So if you know you’re going to go hog wild on some Mexican food you can manage the total calories for the day by dropping your carbs throughout the rest of the day or even skipping a meal. If you know you’re going to have a full on weekend of gluttony, then you can even pull carbs/calories from several days before and after. Along with consuming lots of water, this has shown to be very effective at reducing the total amount of weight gained and also getting the extra pounds off sooner rather than later.
One method that I used when going on a weeklong cruise where I knew I was going to consume large amounts of food and alcohol was I trained for 10 days straight without an off day. Most workouts were a little over two hours long. I know that sounds a little extreme but by the time I went on the cruise I was so depleted physically and neurally that my body soaked up everything I consumed like a sponge. The total damage from the cruise was gone the day I got back.
Order a Double
Eating clean while traveling can be extremely difficult. Most of the time you don’t have any means of taking food with you and you don’t have any means of preparing food when you get there. Also, for many of my business clients, work travel can meen catering, late night socializing, and food and drinks on the company’s credit card. In this instance, there are a couple things you can do. First, if you’re driving, you can take food with you on the road. Just throw it in a cooler and heat it up in the microwave available at most gas stations. This will at least keep you on plan while you’re on the road and away from the less than stellar selection at most gas stations. If you’re flying or driving and really don’t have any way to take food with you, you can order meals from online food prep companies that will mail your food to wherever you are staying. It’ll all be there when you get there so you can just pop it in the microwave and you’re good to go. In most cases, carrying protein powder and a shaker bottle with you is feasible and can at least ensure you’re going to get enough protein in when your company caters in a carb only breakfast. If you find yourself in a situation where you know you can’t resist some foods that are available, I suggest eating all your protein and vegetables first. This will at least fill you up some and limit how much damage you can really do with some other choices. Finally, if you weren’t able to bring food with you, you can always order two of something from the restaurants you go to. I’ve ordered two meals, thrown one in the fridge at the hotel and eaten it later that night or the next day. Most restaurants will help cook food to your specification so you can ask that they not cook something in butter or oil or leave off a sauce if you want.
Coke Zero Alternation
Despite what you may think, low carb alcohol still has a significant amount of calories because alcohol has 7 calories per gram. Now when you start talking about mixed drinks and high gravity beers, wine too, you’re looking into some pretty high calorie consumption. Also alcohol has been shown to have a negative impact on fat metabolism (can you say beer belly?) That being said, when you’re out having a good time you don’t want to be the stick in the mud that only drinks water. So there are a few options you can use to reduce the total calories and still have some fun. First, I would suggest choosing lower calories options. Instead of Jack and Coke do Jack and Coke Zero, Vodka Sprite Zero, or some other mixed drink with a calorie free mixer. If you’re going to drink beer, try a light beer (I know, they suck) or alternate the alcohol of your choice with water or a zero calorie soft drink. Coke zero looks and tastes pretty much the same as Jack and Coke Zero so you’ll get the social experience and the taste without taking in too many calories.
Either extreme of nutrition can suck. If you eat and drink without any regard to your health you’re going to look and feel like shit. Likewise if you never enjoy food, drinks, or socializing with friends, you’re going to hate life. Moderation is the key and progress can be made with some flexibility. That being said, there are certain cases in which certain things need to be cut out completely in order to reach certain goals but if you’re just trying to live healthy and enjoy some of the flavors of this world, use these tips to help you out.
I don’t feel like training today.
A couple of weeks ago I was pretty down in the dumps. I had had an emotionally challenging weekend with a trip to Brinkley to see my dad, who is very sick with Parkinson’s. As if the disease isn’t enough, there are many underlying issues when it comes to his and my relationship. However, with him in late stages of Parkinson’s, the emotional baggage has to be set aside and spending some time with him becomes priority.
Dragging my butt to the gym to train on Monday was a tremendous challenge. My thoughts seemed to only be able to focus on the noise in my head and the LAST thing I felt like doing was training.
How many times do we react to everything we feel? How often do we give in to something because we “don’t feel like it”. We know we should train or eat well or complete our tasks at work, or fill in the blank, but we get into this pattern of dismissing what we should do because we listen to our feelings instead of just doing. You probably don’t even realize how much you get stuck because you react to how you feel, and you then create worry, and then those emotions take over. How many times during the day do you hesitate or doubt yourself?
Your brain is actually designed to stop you from changing or doing things that are scary or new. Your brain is designed to protect you. How does it protect you? It traps you in your head and makes you overthink EVERY LITTLE THING. The very moment you decide to do something scary, break a habit, make a change or try something new, your brain goes to work to stop you. This is called cognitive biases, also, mental noise.
I recently read the book, 5 Second Rule by Mel Robbins. She brings to light our reactions to our feelings and how often we choose the path of least resistance because of these feels. However, you do have a system in your head that can beat your brain at it’s own game. This, ‘5 Second Rule’ is not the, drop something on the floor, pick it up in 5 seconds and then it’s considered safe to eat. This 5 Second Rule is a tool that helps you take action and helps get you out of your head. You have to stop thinking and start living before the system in your head gets a chance to stop you. You think that you are by design an “over thinker’, well, many are, and in many cases you’ve taught yourself to be, but the good news is, you can control all of this.
- Locus of Control – Foundational principal of psychology which basically describes 2 kinds of people. People who believe they have power over events in their lives, in which case, a person with an internal locus of control believes that he or she can influence events and their outcomes, while on the flip side, someone with an external locus of control blames outside forces for everything. and they believe life is just happening and they’re a victim of whatever happens to them.
- Bias Toward Action – is a core principle or mindset of design thinking. In the most basic sense, it means that we promote action-oriented behavior, rather than discussion based work that means you’re the kind of person who has a bias toward taking action verses a bias toward thinking. You have the propensity to act or decide without customary analysis or sufficient information ‘just do it’ and contemplate later.
Here’s an example of the 5 Second Rule Mel uses often in the book. Your alarm clock goes off, you hit the snooze, again, and again. You are letting your brain tell you that you’re not ready to get up, you’re tired, you had a long day, you need extra sleep, etc. With the 5 Second Rule, your alarm goes off, you count, 5, 4, 3, 2, 1, turn off the alarm and get straight up. Simple right? Well, we all know simple isn’t always easy, and that’s ok. Practice it and see if you can become more productive. For my CrossFitters, I post the workout every night, you look at it, and you can contemplate how difficult it will be and you can mull it over and over in your head until you’ve wound yourself up so tight you can’t even sleep. Instead, look at (or don’t) and count, 5, 4, 3, 2, 1 and just plan to go and trust that you’ll get through the workout no matter what.
When you use the 5 Second Rule, and you physically move, your brain starts to build new habits. You can create a bias toward action by using the 5 Second Rule. Over time the more you use it, not only do you learn how to take action, but you then learn to operate with a bias toward taking action. You create immediate change in the moment but over time you create new habits and you can become an entirely different person!
Pick up Mel Robbins’ book, 5 Second Rule and let her inspire you to create the change in your life that you need to make!
Sports Performance is a buzzword that holds a high amount of value in competitive athletics. When most people think about performance in sports, they think about training, lifting, agility drills, or other activities that increase the athlete’s abilities. Athletes invest a large amount of time pushing their bodies through extremely high levels of physical stress in their training year round to allow themselves to succeed in their respective sports, so it is understandable that this is the primary method through which most athletes look to increase performance. There is another method, however, that has a larger impact on performance and is often overlooked by those athletes, coaches, and trainers in the early levels of competitive athletics. This method is recovery.
So why is recovery more important that training itself? In order for increases in performance to occur, the body must be exposed to a stimulus strong enough to cause a break down of tissue. The body then responds to this stimulus by rebuilding and adapting itself to better handle this sort of stimulus. In every sport, training and competition serves is a stimulus to the body that demands explosive power production for agility, jumping, running, etc. These activities effectively damage and destroys tissue. Athletes are also often subject to violent collisions and challenging postures or positions that put added demands on their physical structure. The body’s reaction to these stimuli is to grow and adapt to prepare the body to handle the stress of future workouts and competition. This is probably not very ground breaking to many athletes, coaches, or professionals involved in athletics, but it is the key applications and focuses of this principle that can often be overlooked.
Although the destructive nature of training and competition is important to provide the necessary stress to result in growth of new tissue, it is the actual REBUILDING of tissue that is responsible for performance gains. Performance enhancement is solely reliant on the body’s ability to rebuild faster than it breaks down. This creates a surplus of newly made, more adaptable tissue over older tissue that is destroyed during training. In other words, if you are not recovering properly or are training too much without recovering enough, you are losing performance.
So how do you obtain optimal recovery? What can you do as an athlete to insure you are recovering enough? Simply put, the best method to increase performance is to build a well rounded plan. A good recovery plan starts out foundational with solid diet, hydration, and sleep. From this point we can fine tune a recovery plan with regular preventative wellness care through stretching, prehabilitation exercises, and care from a health care professional such as a sports chiropractor.
Chiropractic is uniquely suited to address the needs of the athlete because it is focused on maintaining proper joint movement and biomechanics as well as supporting healthy muscle, tendon and ligamentous tissue growth. Through chiropractic and other performance enhancement methods such as manual therapy, kinesiotaping, therapeutic exercises, and Reflexive Performance Reset chiropractic care will keep your body recovering and performing at its peak potential. Whether you are a football player, wrestler, CrossFitter, golfer, weightlifter, runner, or a weekend warrior, take it from elite athletes around the world who attest that chiropractic care is absolutely essential to your performance.
At Mid-South Spine and Sports Performance, injury prevention follows as a resulting effect of maximizing recovery and sports performance. Dr. Detweiler’s approach to injury prevention involves creating a personalized plan for each individual athlete or everyday patient seeking this care. Whether you are an ultra-marathon runner, a high school baseball player, or a patient who sits at a desk all day at work and then takes a CrossFit class at night, each athlete has an predisposition to injury based on their sport or activity. If the body is pushed too far without being afforded the necessary nutrition, rest, and attention to recover, an athlete is unable to build new tissue faster than it is being broken down. This causes weak and frail muscle tissue, joint immobility, and ultimately sets the athlete up for overuse pain and injury. An example of this occurrence, is the large proportion of long distance runners that develop tendonitis or pain over the extent of their running careers in the muscles and joints of the legs such as the ankles, knees and hips. Many experienced runners identify the need and importance of proper footwear, stretching, nutrition and other recovery habits such as regular chiropractic care to improve their function and allow them to continue to push their bodies.
In order to provide the best possible preventative care, we start with a thorough evaluation of your current recovery and injury prevention habits and then expands to a full analysis of the movement and function of your body to identify possible predispositions to injury. Through Mid-South Spine and Sports Performance and NBS Fitness’ network of health and fitness professionals such as massage therapists, nutritional coaches, and personal trainers, to help develop a proper plan formulated to keep your body moving, functioning, and recovering at an optimal rate to prevent injury.
When Should an Athlete See a Chiropractor?
Just as people get a flu shot at the beginning of the year to try to prevent future illness, athletes of all ranks should approach their health in a regular preventative manner. This means regular chiropractic care instead of waiting until after an injury has occurred. While chiropractic is proven to be an excellent source for injury rehabilitation and healing, it is an even better resource for preventing or reducing injury and damage in the body. Chiropractors view the body as a whole, taking into account all aspects of health to improve performance and wellness including factors like nutrition, sleep, recovery, and prehabilitation. Dr. Detweiler has the resources to provide adjustive procedures, rehabilitative/exercise therapy, and soft tissue therapies such as ART, Graston, kinesiotaping, and myofascial release to address the nervous, skeletal, muscular, and ligamentous systems. Through this approach, the body is allowed to recover and function at its optimal level, keeping you from being sidelined with injuries.
If you or someone you know could benefit from sports performance, contact Dr. Detweiler at Mid-South Spine and Sports Performance today using our online scheduling to set up your very own individualized performance and injury prevention plan. Don’t have time to make it into the office? Check out our NEW and more convenient Chiropractic Home Visit options!
Don’t be Camera Shy
If you are like me, explaining things via text can be difficult. Important bits of information can be lost in communication if the message is misinterpreted. This is amplified when trying to give instructions to clients who need explanations or form breakdowns and technique cues. For one thing, the coach is not actually seeing the movement to give precise feedback. A great way to communicate with clients and athletes is to utilize technology that we all have access to: the ability to record video.
Benefits to recording training
Not only does recording video allow for your coach to view your session, it also gives the lifter a third-person viewpoint to review technique as well as a secondary training log. You may ask, “what do you mean a training log?” A properly-kept training log will include notes about how you felt that day and any changes you (or coach) made during the session. With video, you can see:
your ACTUAL setup (not just how it felt)
if it changed (intentionally or not) between subsequent reps or sets
if it was different then the week prior
how you handled the weight that week
how much weight you lifted
All of theses variables will aid you in strength and movement progressions weather you are an athlete or lifting for enjoyment.
Lost in Translation
A common movement cue that gets lost in translation is hip hinging to squat. Describing how to hip hinge can be difficult, especially for clients who may have never hip hinged properly before. A very basic explanation of hip hinging found on Google: “A hip hinge is a movement (flexion and extension) through the hip joint, keeping a neutral spine and the knees slightly flexed”. If you are not sure if you hip hinge well, that explanation isn’t much help. Here is my attempt to explain a hip hinge: “A hip hinge is a movement where your spine and hips move together through a front to back motion with no exaggerated flexing or arching of the spine.” Now although that is a different way of describing a hip hinge, it still may mean nothing to someone who is not sure they are hip hinging properly. Here is a video with a little more information (explaining flexion and extension) but following my previous text description of a hip hinge:
Putting it Together
Once you get over being camera shy, video will be the quickest way to get more accurate feedback from your coach who may not be able to aid you in person. There will be less breakdown in communication, visual aspects of movement can be discussed and seen paired with text decreasing frustration as a client. Now focus can be re-directed to implementing cues and getting stronger rather than deciphering what someone is trying to say. So get those camera stands, make the ugliest lifting face you can, and get strong.
Lives are Changing!
I recently pulled a few of our CrossFitters aside and asked them to share how CrossFit has changed them. It seems dramatic, I know, but CrossFit has truly made such positive change in so many lives. I hope this inspires you to make the changes you need to make to improve your life mentally and physically!
You’re never to old to be better!!
Check it out!
Special thanks to David Allen for helping me with the video!!