Category Archives: health

Vacation [Body] Weight

Ya know, if I’m on vacation, I’m going to live it up. We all should. Whatever we do that messes up an otherwise disciplined life, its really ok. We can fix it later.

Its kind of weird for me. I follow mostly a Warrior/Paleo/Flexible dieting kind of life. Don’t think it sounds dictatorial or anything. Its the easiest way for me to live. I’m really not at all hungry in the morning, which is greatly assisted by my love for coffee. By lunch-time, my mind is working on all cylinders and I’m in a flow. If I took a break, it would disrupt that robotic state of gettin things done! I stop the coffee and start drinking water after Noon. That keeps my belly full and detoxes the coffee. Admittedly, I get slightly hangry by 4 or 5pm, but that’s quite alright. I’ve been in ketosis all day up to that point, burning fat for energy. And when I finally eat, my stomach has shrunken to the point that it doesn’t take much to feel satiated. Then I may eat a snack before bed, like a yogurt or something.

Its easy for me to get back on track once I’m in my normal routine. Once my body gets rid of all that junk I ate, the weight falls off again. I feel light and very good about myself. And in the Summer, it is even easier since I can go for a couple runs in the heat and I’m quickly back down to weight. That’s what I’m working on now.

Its all good!

When Yoga Class is Hoppin!

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Hot Yoga class last night was totally full. Yogis just kept streaming in and we kept squeezing for more space. I was so excited to teach.

This happened before with another class I taught. My last class was full and SO exciting, and then I left. It made me so sad. Its easy as a teacher to regret leaving and moving to other things. I’m feeling the same about a Saturday yoga class. I keep being tempted to say “nevermind” and keeping my same ole schedule.

But for me, hot yoga doesn’t make a lot of sense when its 100F degrees outside. Yeah, I could do it, but I don’t understand it. When it gets cool again in the Fall, I’ll try to pick it back up again. But I’ll leave the hot yoga for other teachers for now.

The energy I felt in class last night was amazing. Usually, in hot yoga, I don’t do a lot of adjustments just because I know some people are very aware of how sweaty they are and don’t like to be touched. But I went ahead and did it and received good feedback. Sometimes as a teacher, I’m hyper-aware of the class energy. When I was an Army Drill Instructor, I felt like I could see everything. If someone had a thread out of place, I could see it from across the bay. Last night was similar. I was able to spot if toes were slightly turned the wrong way. I had x-ray vision into spines that weren’t twisting properly. I saw the slightest lack of engagement in a thigh. I really love when I have that feeling as a teacher.

I think sometimes yogis want to just hide in a class. They don’t want to be seen and will drift to a far off corner. Maybe they are tired or simply unmotivated. Maybe they can do full expressions of poses, but are simply not feeling it. But what I want to do is bring up their energy and to make most of the time we have together. I want them to be changed people when they leave class. I want moods to go from dreary and lethargic to bright and energized. The truth is, the people closest to me are less obvious than those who are in the corner. I flock to the edges because I know those are who need the most help.

Yoga goes beyond poses. It goes beyond what we’re wearing and how we look. It delves into the mind. It eliminates comparison and judgment. We live on our yoga mats in the now. What happened before in the day doesn’t matter. And we aren’t commiserating about the future even one little bit. It is about being present in mind and body. Our Kundalini rises and we look down at our physical self as if we aren’t even there. That’s the essence of yoga.

Yoga is the cessation of the fluctuations of the mind

Workout Update: My plan is working!

I told someone the other day, as you get older, you always have something going wrong with your body. One day its a shoulder, the next its a knee. You just never know. But I know some young folks who are the same way, so its not exclusive to aging.

Today, I have zero issues. I am so happy for that. Yeah, maybe I’m not admitting to a lingering thing here or there, but nothing comes to mind as far as injuries.

I attribute much to my current lifestyle. I am working out intuitively and “playing” a lot more. Here is what a common workout looks like for me:

CARDIO
I often start (sometimes finish) my workout with a Heartbreaker WOD (workout of the day). For me, its always 21-15-9 repetitions of a couplet or triplet. They usually have a bodyweight movement or cardio aspect included. Here is a list of common exercises:

Strictly cardio: run, row, ski-erg (all for calories)
Bodyweight stuff: box jump, jumprope double unders, burpees, pullups, pushups, situps
Other ideas: med ball slams, wall balls, thrusters, Romanian deadlifts

Example: 21 calorie ski-erg, 21 kettlebell swings, 15 ski, 15 swings, 9 ski, 9 swings

OLYMPIC WEIGHTLIFTING
I listened to a podcast the other day and it rocked my world. Instead of following the common template of snatch work then clean & jerk work in the same day, you split the movements alternating every day (or session). So every other day I do one or the other type of movement. Here are some examples:

Snatch day: snatch (singles, doubles, …), pauses, hangs, presses, pulls, angel drops, Sots press, snatch balance, snatch from blocks, overhead squat, muscle snatch,…

Clean & Jerk day: c&j (1x, 2x, 3x,…), pauses, hangs, jerks, complexes, blocks,…

This has helped me spend more time on a movement and lets me do other things too.

ACCESSORY
This could include a CrossFit WOD. Or it could be a CrossFit skill to work on, like muscle ups, handstand pushups, pistols, etc… I may do Strongman, like yoke squats, farmer carries, or Atlas stone shoulders. Or it could be straight up BodyBuilding, which is becoming a favorite. The interesting thing about Bodybuilding is that it is done strictly with quality. It is opening up tightness and weakness that my other work doesn’t cover. And lastly, I may do powerlifting. I bench press at least once a week. Trap bar deadlifts is a staple of mine and I do this nearly daily. And squats are central to Olympic lifting.

PLAYING
Its good to live life outside of work and “working-out”. One of the central points in CrossFit is to play sports. It is what makes all the hard work functional. I often Hula Hoop as a warmup or just for fun. Belly hooping gets the heart going and makes you move in ways that opens your body. But also playing and dancing with the hoop in many ways is fun. I have a Pole, so I do some pole work often, which is fun and adds lots of strength and flexibility to the routine. Stand-up Paddle Boarding, running, biking, kayaking, slack-lining, yoga aerial swings and silks, and many other activities. And actually working outside, like trimming trees, mowing the lawn, building something, all uses muscles in different ways. And of course, I play yoga all the time. I teach yoga, I participate in online challenges, and I take as many classes that I can. It is central to all that I do. Self care with self massage or getting massages from a professional rounds it all out.

Be healthy and find what works for you. Maybe you don’t devote an hour or two every day, but maybe its 15 minutes of something that makes you feel good. Take the time to enjoy life.

You are Wrong to Think Eating Healthy is More Costly

People are crazy who claim that it costs more to eat healthy than to eat unhealthy. This is wholly untrue. Now, if you’re buying hipster food from some yuppie health food store, you may be right. But if you’re buying basic needs of the common person from a bulk food store, it is a whole lot cheaper to eat healthy. Please note what I listed below is probably far below what an unhealthy person eats. In fact, they probably eat more like 3,000-4,000 calories on any given day spending a lot more money. And the healthy person diet below is probably way more than they usually eat (see chart at bottom).

Keys to eating Cheap & Healthy:

  • Buy in bulk
  • Buy generic
  • Invest in a deep freezer
  • Go for calories and nutrition, not flashy labeling or name brands
  • Beware of ends of shopping aisles and front of store gimmicks
  • Compare price per ounce or per-serving, not overall cost
  • Pre-plan & pre-make meals
  • Go big on left-overs – make in bulk and save
  • Drink lots of water
  • Never shop hungry
  • Beware of high markup places – convenience stores, street vendors, fast food
  • Beware of yuppy stuff – “Organic”, “Non-GMO”, … (not regulated–long story)
  • Plant your own home garden
Unhealthy Diet per person
calories cost
burger king cinnamon roll 300 $1.59
Starbucks Iced Caffe Mocha Grande 230  $          3.65
big mac meal 1350  $          5.99
small bag of Doritos 150  $          3.00
2 slices Little Caesars pepperoni pizza 248 $1.25
16 oz Coke 190  $          1.89
1 package Reese’s Peanut Butter Cup 87 $1.99
 Total 2025  $        19.36
One month $580.80
One year  $  7,066.40
Healthy Diet per person
2 cups of white rice 412  $          0.10
1 cup of sweet peas 70  $          0.61
chicken breast 8 oz 220  $          0.99
1 sweet potato 162  $          0.49
8 oz 2% milk 122  $          0.09
tilapia fish fillet 100  $          0.78
Quaker oats cereal 200  $          0.27
Ham 203  $          0.99
banana 105  $          0.13
peanuts one serving 180  $          0.13
one white potato 283  $          0.07
 Total 2057  $          4.65
One month  $     139.50
One year  $  1,697.25

To Rest or Not To Rest

samsthiti

That is the question.

I still hear the prevailing wisdom that says that you absolutely need to chill out and rest at regular intervals. As in, do nothing, sit, sleep, nada!

OK, I’m on board with that. But let me throw a few nuggets your way that may change your mind.

There is a lot we don’t know about rest, recovery, and DOMS (delayed onset muscle soreness). If you think about it, there are several ways that we gain and grow from exercise. One is the predominant idea that if you get sore, you have broken your body down so much that when you heal, you’ll be stronger than before. Another idea is in creating physiological and mechanical efficiencies in your body. If you repeat a movement, like running, rowing, or lifting, your body builds neural frameworks that enable that to happen better. In addition, if it has a heart pumping element, then the heart is continually laying down new cells and those individual cells become more efficient at pumping blood. I believe this all to be true.

The latter case where you’ve had a neurological or physiological challenge that improves efficiency, its quite possible that less recovery is needed. There isn’t a structural component that needs to be “cleaned out”. But for the former, where it is possible that muscle breakdown has occurred, fibrin and collagen and healing lymphocytes are sent to the site of trauma and a more defined recovery needs to take place. Picture the arms that connect an old choo-choo train’s wheels to make them rotate. Each one of these arms is now clogged up with gunk, whether sludge, mud, or other debris. You can either sit and wait for the rain, wind, or other natural processes to wash the gunk away. Or, you can go in there and clean it up manually.

First of all, I’m a firm believer that sleep is the numero uno (#1) priority in recovery. You don’t get any bragging rights for sleeping less. If somebody tells you they function just fine with 4 or 5 hours of sleep a night, they are blowing smoke up your nether-regions. You need those repeated 90 minute cycles that lead to hormone growth producing REM sleep. Each cycle is progressively deeper and more effective. Without this, you’ll not grow or recover and you’ll likely end up sick and injured. Sleep, then nutrition, should be your first priorities. You can’t make hormones if you are not eating healthy fats, proteins, and carbs.

So back to the choo-choo train’s clogged levers. Old school exercisers and mothers around the world would tell you to rest (aka do nothing). In the old days, the doctor would put you in a cast and tell you not to move for weeks if you had broken something. Now, we know that leads to frozen shoulder types of ailments. Today, you can get a major hip replacement and the next day the doctor has you walking laps around the 5th floor of the hospital. Its a totally different mindset from what was previously thought.

ACTIVE RECOVERY should be your mantra today. If you feel sore from doing Murph (run 1 mile, 100 pullups, 200 pushups, 300 air squats, run 1 mile for time), the answer is not to lay down for 3 days and let your body recover naturally. You need active recovery. That is, go for a walk, a run, get a massage, take an Epsom salt bath, or, heaven forbid, do a workout.

The massage and bath are passive ways to recover. But they are very effective in that kneading those muscle fibers clears out the junk around the muscles. It also moves the lymph, which doesn’t have its own circulatory pumping mechanism. Lymph is what carries all those T-helper cells and other healing hormones. It also carries the bad stuff away, the toxins and broken bits of tissue. All of this makes sense in old school recovery and shouldn’t be overlooked today.

What is a newer concept is the active recovery. OK, maybe not that new. We know that running, riding your bike, walking your dog, or swimming can all be effective tools to recovery. They are doing the same things as passive recovery. What many haven’t explored, however, is the idea of actually working out again. I mean, you just broke down the muscles, how can you possibly go back and do more? But its true.

When I wrestled as a kid, I was always sore. But somehow, we’d run, do some exercises, and get our bodies warm only to go back on the mat and work at 100% every day. In Ashtanga Yoga, the Primary Series is called the healing series. When someone was tired or sore, the founder Pattabhi Jois would say “You Do!” And somehow, you get on your mat and find yourself all better again. There is something to hopping back on the horse and getting stuff done. Its not a macho or boneheaded kind of thing. It is a matter of physiology and mechanical efficiency. You gotta clean out those levers of the Choo-Choo.

Olympic weightlifters train up to 2 long sessions a day for 6 days a week. And remember, they only have two primary movements, the snatch and clean & jerk. Runners often run every day. And a carpenter swings a hammer every day. Get your sleep, eat well, and try to workout often. Travis Mash, coach and record holding powerlifter, says that youngsters may do better to take a day off now and then. But as you age, he says that we should lower the intensity slightly and workout more often, like every day! This keeps us well-oiled and functioning at full capacity.

Sleep, eat, and keep moving EVERY day!

Pleasing to the Eye

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Tho beauty is in the eye of the beholder, I’ll happily give my two cents worth.

First, the picture. This is Franco Columbo. He grew up into bodybuilding with his dear friend, Arnold Schwarzenegger. Both of their stories are incredible to read. Franco is from Sardinia, a large island off the coast of Italy. I’m not sure of all the languages he speaks, but definitely Italian, German, and English. He was an idol of mine partly because he was a short guy at 5’5″. He was a boxer and powerlifter. He also did strongman feats of strength, like bending steel bars and blowing up hot water bottles until they burst. Arnold convinced him to try bodybuilding and that’s what he is best known for. He was often competing against Arnold in the lightweight and heavyweight finals of Mr. Olympia and Mr. Universe contests. He eventually came to America where he became a chiropractor. I imagine he could give a person a good crack of the back. Look at those lats!

The reason I post this is that a man’s back is a huge indicator of strength in a man. I think it goes largely unnoticed to the untrained eye. Many see strong forearms or biceps, or maybe thick neck and traps. But its the lats that show a lot for me. If you’re standing behind a man who “works” for a living in the line at Subway, you can clearly see the strong back. You know he’s swung a sledge and lifts heavy stuff all day long.

When I was still fairly new to CrossFit, I went to a level I trainer certification in Atlanta. The seminar trainers were talking up front with big whiteboards to write on and a tall plyometric box for demonstrations. When they demo’d the first movement, the squat, none other than Christmas Abbott took off her layers and jumped up on the box. Men, women, crickets,…everyone’s jaws dropped! Yeah, I’ve never seen a woman that fit before, at least not in real life. But a very close second was one of my primary trainers. He was like a mini-Franco Columbo. The CF Trainers wore these red t-shirts. I thought his shirt would burst at the seams from his thick lats. I couldn’t help but stare. He was only 5’5″ too, but he must have had an X-Large Men’s shirt on. You could tell he had been doing deadlifts, pullups, and lots of rows. You can’t help but notice a strong, thick back.

For women, what I notice most are thick rhomboids and traps. I once went kayaking with a fellow CrossFitter and now CF Coach. I was paddling behind her and I couldn’t help but notice how strong her upper back was. I see this in lady rock climbers and my yoga students as well. Characteristically, when a lady walks into CrossFit, the most difficult movements for her are pull-ups. Its just a fact of life. But with development, the lats and upper back get stronger. Its a totally different kind of fitness to be able to climb. And it shows well for women. It also improves posture, which is an unknown that we don’t readily notice. But it makes for a very statuesque woman who stands tall with her shoulders back and heart open.

It could go without saying that the glutes are the biggest and strongest muscle in the human body. But I’m saying it here. You can’t go living a strong life without a nice, strong booty. It is the primary lever in our bodies. You see dudes at the gym who only do bench press and curls. They are missing out on the REAL strength of squats and deadlifts. I would say they aren’t really strong even though they may bench 315 pounds. All these young guys walk around with baggy jeans with an empty butt. And since we lose muscle mass as we age, old dudes especially have notably skinny legs and butt. As an old dude myself, its what I prioritize in life. The butt should be #1 on everyone’s list. It leads to a long healthy life.

Build that strong booty and back. I promise you, your work won’t go unnoticed.

Yoga Did Miracles for my Back

Medical Article on Back Relief Through Yoga

When I had a mid-life crisis (joking) and turned to ultra-marathon running, the result was a lot of back pain. I don’t mean just pain as in, take a pain pill and go to sleep. It meant I couldn’t lean over to tie my own shoes. If I laid on the couch, it took about 10 minutes to figure out how to get back up. Sitting and standing from the toilet was quite a chore. Being afraid of walking my 20 pound little dog since spotting a squirrel and tugging would result in intense pain, me letting go of the leash, and not being able to chase her down. I had to operate my vehicle with my left foot instead of my right because of intense sciatic pain. It was the most terrible kind of pain you can imagine.

I went to the back clinic and they gave me cortisone shots directed by x-ray to put the needle in the right place. The right place was my L4-L5 disk that was degenerating. The doctor showed me the CT-Scan and said, “see how your disk looks? This is how we’ll all look when we are 70 years old, but yours is happening now.” I also had slight stenosis and considerable pinching to my nerves.

The first physical therapist was no help at all. He prescribed bed rest, laying forward on a pillow as long as I could, and ice. Well, I had already been doing that. Then I went to a real PT who helped me. She did Manual Release Therapy (MRT), lots of nice adjustments, but mostly her prescription were exercises. And this is KEY!!!

Our skeletal system, even with dense connective tissue, would fall into a clump without muscles. You can have fairly major deficiencies in joints and back, but overcome it largely with strong muscles.

So she had me doing exercises to work the little finger muscles that go along the spine. Let me tell you, being “strong” is not enough. I was powerlifting with deadlifts and squats over 400 pounds. But then I’d twist under the dashboard to change a fuse and my back would go out. I couldn’t do anything for weeks and it took months to recover. And this happened yearly. What I didn’t have was asymmetrical strength. Like the strength you have for wrestling and gymnastics. Or strength like doing one handed lifts and strongman movements. But the best strength of all is YOGA!

There are old texts, Sutras and such, that say that there are 80,000 to 80 million poses in yoga. So when people think they invent new ones, they are kidding themselves. Every movement of the body has been done. All these twists, balances, and holds in odd positions strengthens every possible movement in your body. It is good for any sport and any body. It is clearly what solved my back problems. And yes, I still have an episode every couple of years, but nothing like I had before.

Think of the vertebrae in your spine like any other joint in the body. It needs strong support with muscles in all directions. If it is allowed to shift side to side or pinch in one direction, your nerves will not be happy. Yoga helps prevent drastic shifting of your spine.

Yoga is the best solution. But it also helps to lift weights, do your Zumba or other fitness, and do sports. Doing deadlifts and squats are not enough since they are too symmetrical and are not done with breath (you hold your breath in competitive lifting). You need to add single sided exercises with breathing; like one-armed lifts and presses with a dumbbell. You need to do side-to-side work, like side planks, oblique raises, and leg ab/adduction. You need lunges and pistols. Asymmetrical sports are good too: golf, softball, basketball, tennis. Anything where you are throwing, kicking, and twisting.

People rag on CrossFit all the time, so forget I even said that (or embrace the idea). Variety is key. You can’t do the same thing over and over and expect yourself to grow. And it is absolutely necessary for back health. You need to do different things. Yes, you can specialize in a sport, but add a ton of assistance work. If you are a Powerlifter, its OK to try a clean & jerk or pull a heavy sled now and then. You might even try a pull-up or, heaven forbid, try yoga! It won’t kill you. Add routine deep tissue massage or other bodywork and some cardio and you have health!

Yoga just might save your life.