Monthly Archives: July 2017
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.
Our next Squat Bench Deadlift Seminar will be on August 12th from 12pm-5pm.
If you’re interested in improving your technique and performance, getting stronger, and learning more about programming, nutrition, and recovery, this is something you won’t want to miss. We have changed the structure up a bit to include the following:
12:00-12:10: Orientation and break off into groups
12:10-1:10: Squat Technique Instruction
5 min break
1:15-1:45: Programming Presentation-Bobby Scott
1:45-2:45: Bench Press Technique Instruction
5 min break
2:50-3:20: Nutrition Presentation-Annie Gunshow
3:20-4:20: Deadlift Technique Instruction
5 min break
4:25-4:55: Movement Screens and Correcting Imbalances- Ryan Sudduth
These always fill up quickly and usually sell out so if you want a spot you need to sign up soon.
The cost is $149 but from now until July 29th it will be reduced to $99!
Fill out the form below to register
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!!