#6. PUSH PRESS
The Push Press teaches an athlete to recruit power from their hips. Much like the shoulder press the athlete starts with the load on the frontal deltoid then explosively rebounds their hips through a full ROM and comes to extension overhead. This teaches proper hip function and athleticism. Proper hip function is the largest deciding factor when looking at those players that are successful on the field. In high school size is the largest deciding factor in who is successful but once the player reaches a collegiate or professional level where age, size and strength are more consistent, hip function and the ability to generate violent force through a full range of motion is the deciding factor in who makes it and who does not.
#7. POWER CLEAN
One of the fastest movements in sports, the Clean is used for explosion and violent movement. Much like the push jerk and the front squat it requires an athlete to generate force from their hips. A player starts with an active hip and they travel into “triple extension” generating force in a vertical plane. Much like the vertical jump and push jerk, it forces the athlete to move dynamically. This vertical dynamic movement is vital to athletic success.
#8. PUSH JERK
The Push Jerk is the second part of the Clean and Jerk movement. This movement teaches the player to activate their hips and drive through a full extension and re-bend to catch the weight in a squatted position. It teaches a player how to explode through their hips and generate power in a short time period. The movement is done quickly and violently and has correlation to a player exploding their hips upon contact to make a hit or make a tackle. Hip function is vital to a player’s ability to be successful on the field. A vertical jump also demonstrates an athlete’s ability to generate force in a vertical plane. A push jerk demands the same task from a player except with weight and a vertical movement by the shoulders.
#9. OVERHEAD SQUAT
It is said that you can tell a lot about an athlete by how they Overhead Squat. This is a true statement. It is a marker for athleticism and flexibility. The ability to reach a squatted position with weight held overhead is not an easy task. The ability to activate a player’s shoulders to support the weight and the flexibility and strength to complete the lift are a show of strength and athletic nature. The Overhead Squat, along with the Snatch, is the single greatest movement that can possibly be performed to improve midline stability (commonly termed “core strength” by globo-fitness “professionals”). (My contention with the term “core” is a whole other topic that will soon be hashed out). The Overhead Squat may very well be considered the vertical jump of the various squats. The vertical jump has long been considered the mark of the athlete.
#10. SNATCH
With the Overhead Squat being the marker for the various forms of squat the Snatch would be the marker for all lifts. This lift is a culmination of all of the lifts in one movement and rather visibly demonstrates the movements or positioning of nearly all of the movements previously listed. It is considered the greatest test of strength, speed, and power (while incorporating a great deal of flexibility and coordination) that can be demonstrated. Upon performing the Snatch an athlete will have moved a load the greatest distance that an athlete can possibly move a maximal load in a controlled manner – from the ground to a locked out overhead position. The Snatch maximizes the benefits largely recognized in the push jerk and the clean.
Coach Justin
PerformanceQuestFitness@gmail.com
Monday, May 31, 2010
Sunday, May 30, 2010
Analysis of the Top 10 Foundational Movements for Forging Powerful Athletes - Movements 1-5
(Adapted from the CrossFit Football Seminar's 9 Foundational Movements)
Please keep in mind that these movements not only reward football athletes and other power sport athletes, but virually everyone else as well. Those whom can perform these lifts proficiently will benefit from them no matter what the goal may be because, once again, these movements are built into our DNA – hence their “functionality” (see ). They replicate the movement patterns of the way the human body (most-likely if you can read this that’s you) is designed and programmed to move.
I recommend that you click on each of the exercise headings to veiw the associated video clip. Even if you are already very good at these movements it never hurts to confirm that you're doing it right and refresh your education on the technique.
#1. BACK SQUAT
The squat is the cornerstone of every football player’s power. Football is played using the legs. A player goes from a loaded position and explodes upon the snap of the ball. This loaded or coiled position requires the legs to be able to travel through a full Range Of Motion (ROM) and explode on contact. Strength is the biggest ally of this process. A player can develop his legs, gain size, strength, and explosiveness as well as violently generate force through training the Back Squat.
#2. DEADLIFT
The Deadlift is fundamental much like the Back Squat because it incorporates a total body movement. It recruits large muscles to pull big weights off from a “dead” position (typically resting on the ground) to a standing position. It teaches an athlete to start at the bottom of a movement and, under load, pull to full extension. This movement is as vital to the football athlete as any movement.
#3. PRESS
The Press is taught for overall strength and the ability to support the shoulder through a full Range Of Motion (ROM). Starting with the weight on an athlete’s anterior deltoids and driving with the shoulders pressing the weight to overhead demonstrates strength through a full ROM and creates powerful, strong shoulders. It will work in conjunction with the Bench Press to increase overall size and strength.
#4. BENCH PRESS
The Bench Press is considered by many a bodybuilder move and not considered functional. Maybe due to the legions of guys at Gold’s Gym doing bench press with chrome weights is this move not considered “functional” in a number of fitness circles. However, while this thought might have merit, very few lifts are as functional in a sport as bench press is to football. In a game where a player is required to use his hands to extend a defender or blocker the bench press is vital. This movement builds a large strong chest and is excellent for shoulder stability if coached correctly. Much like the squat, if not done properly it can be damaging. No other movement has as much function for day-to-day survival while playing in the “trenches” than the bench press.
#5. FRONT SQUAT
The Front Squat is the training exercise for the Clean. It teaches a player to squat with a vertical back. It promotes hip flexibility and the ability to support load in a frontal plane. It teaches explosion in that if the player cannot generate force through the hips he cannot complete the lift. Different than the Back Squat where a player can lean at the waist to incorporate more back and finish a lift. If a player leans forward in the Front Squat the weight will “dump” resulting in a failed lift. This is an excellent lift and some consider it better than the Back Squat. An argument on why it may not be better? Because through the Back Squat, a player can handle more weight thus recruiting more muscle and training overall strength more efficiently.
Coach-now-go-start-getting-strong-Justin
PerformanceQuestFitness@gmail.com
Please keep in mind that these movements not only reward football athletes and other power sport athletes, but virually everyone else as well. Those whom can perform these lifts proficiently will benefit from them no matter what the goal may be because, once again, these movements are built into our DNA – hence their “functionality” (see ). They replicate the movement patterns of the way the human body (most-likely if you can read this that’s you) is designed and programmed to move.
I recommend that you click on each of the exercise headings to veiw the associated video clip. Even if you are already very good at these movements it never hurts to confirm that you're doing it right and refresh your education on the technique.
#1. BACK SQUAT
The squat is the cornerstone of every football player’s power. Football is played using the legs. A player goes from a loaded position and explodes upon the snap of the ball. This loaded or coiled position requires the legs to be able to travel through a full Range Of Motion (ROM) and explode on contact. Strength is the biggest ally of this process. A player can develop his legs, gain size, strength, and explosiveness as well as violently generate force through training the Back Squat.
#2. DEADLIFT
The Deadlift is fundamental much like the Back Squat because it incorporates a total body movement. It recruits large muscles to pull big weights off from a “dead” position (typically resting on the ground) to a standing position. It teaches an athlete to start at the bottom of a movement and, under load, pull to full extension. This movement is as vital to the football athlete as any movement.
#3. PRESS
The Press is taught for overall strength and the ability to support the shoulder through a full Range Of Motion (ROM). Starting with the weight on an athlete’s anterior deltoids and driving with the shoulders pressing the weight to overhead demonstrates strength through a full ROM and creates powerful, strong shoulders. It will work in conjunction with the Bench Press to increase overall size and strength.
#4. BENCH PRESS
The Bench Press is considered by many a bodybuilder move and not considered functional. Maybe due to the legions of guys at Gold’s Gym doing bench press with chrome weights is this move not considered “functional” in a number of fitness circles. However, while this thought might have merit, very few lifts are as functional in a sport as bench press is to football. In a game where a player is required to use his hands to extend a defender or blocker the bench press is vital. This movement builds a large strong chest and is excellent for shoulder stability if coached correctly. Much like the squat, if not done properly it can be damaging. No other movement has as much function for day-to-day survival while playing in the “trenches” than the bench press.
#5. FRONT SQUAT
The Front Squat is the training exercise for the Clean. It teaches a player to squat with a vertical back. It promotes hip flexibility and the ability to support load in a frontal plane. It teaches explosion in that if the player cannot generate force through the hips he cannot complete the lift. Different than the Back Squat where a player can lean at the waist to incorporate more back and finish a lift. If a player leans forward in the Front Squat the weight will “dump” resulting in a failed lift. This is an excellent lift and some consider it better than the Back Squat. An argument on why it may not be better? Because through the Back Squat, a player can handle more weight thus recruiting more muscle and training overall strength more efficiently.
Coach-now-go-start-getting-strong-Justin
PerformanceQuestFitness@gmail.com
Friday, May 28, 2010
Top 10 Foundational Movements For, Well...EVERYONE!
When I initially wrote this up I did so for the high school football team which I am a strength and conditioning coach for. For those of you who are not football athletes, or even “athletes” at all, these movements still apply. The foundational training needs of virtually all athletes are uniform across the board. And for those that don’t play sports, life in general also rewards those who perform these movements as well…but that leads to a whole different angle of analysis.
If, as an athlete, your training program is lacking any one of these listed lifts your training program is deficient in one or more major aspects required for the development of a complete athlete.
I have arranged the list in a specific order that doesn’t deemphasize any of the movements but makes certain that all of the progressions have been covered before completing more complex and technically demanding movements. For example, without a solid squat, an athlete will have a more difficult time learning the front squat, which in turn aids in the development of the clean, whose movements strongly correlate with the execution of the snatch, etc. EACH of these movements, if performed correctly, WILL improve ALL of the other lifts whether the relationship can be seen now or not. I have also taken this list and broken each of the exercises down to BRIEFLY exemplify the "WHY" of these movements. Note that EVERYTHING we do at Performance Quest Fitness & Athletics IS purposeful (why am I doing this activity this day?), practical (can it be done?), and prudent (will it elicit the desired or intended result?).
TOP 10 FOUNDATIONAL MOVEMENTS FOR FORGING POWERFUL ATHLETES:
1. Squat
(See pictured right: proof that the squat is a fundamental movement)
If, as an athlete, your training program is lacking any one of these listed lifts your training program is deficient in one or more major aspects required for the development of a complete athlete.
I have arranged the list in a specific order that doesn’t deemphasize any of the movements but makes certain that all of the progressions have been covered before completing more complex and technically demanding movements. For example, without a solid squat, an athlete will have a more difficult time learning the front squat, which in turn aids in the development of the clean, whose movements strongly correlate with the execution of the snatch, etc. EACH of these movements, if performed correctly, WILL improve ALL of the other lifts whether the relationship can be seen now or not. I have also taken this list and broken each of the exercises down to BRIEFLY exemplify the "WHY" of these movements. Note that EVERYTHING we do at Performance Quest Fitness & Athletics IS purposeful (why am I doing this activity this day?), practical (can it be done?), and prudent (will it elicit the desired or intended result?).
TOP 10 FOUNDATIONAL MOVEMENTS FOR FORGING POWERFUL ATHLETES:
1. Squat
(See pictured right: proof that the squat is a fundamental movement) 2. Deadlift
3. Press
4. Bench Press
5. Front Squat
6. Push Press
7. Power Clean
8. Push Jerk
9. Overhead Squat
10. Snatch
Check back tomorrow for analysis of movements 1-5.
"If lifting heavy weights for partial squats were of any benefit for sports, Gold's Gym would be fielding the majority of the 2008 Olympic team."
-Mark Rippetoe
Coach Justin
PerformanceQuestFitness@gmail.com
3. Press
4. Bench Press
5. Front Squat
6. Push Press
7. Power Clean
8. Push Jerk
9. Overhead Squat
10. Snatch
Check back tomorrow for analysis of movements 1-5.
"If lifting heavy weights for partial squats were of any benefit for sports, Gold's Gym would be fielding the majority of the 2008 Olympic team."
-Mark Rippetoe
Coach Justin
PerformanceQuestFitness@gmail.com
If Only Everything Were This Easy
I have a hard time wrapping my head around the fact that my clients, new or experienced, really don’t need that much convincing when it comes to eating the way that I propose… “Lean Meats and Vegetables, Nuts and Seeds, some Fruits (minimize the tropical ones), little Starch, NO Sugar.” Oftentimes I’m confronted with the realization that I’m continually trying to convince the convinced and, when I ask them what the hold-up is, they reply, “I want to eat that way and I see what it will do for me but I just don’t know what that looks like.”
So, here it is. Almost as simple as it gets. No fluff, took me less than 25 minutes, and it tastes pretty darn good. Of course there are plenty of things you could try to spice this up a bit but I want to give the bare-bones version of what eating within the realms of the Paleo Diet looks like. This is just one recipe and there will be many more to follow.
Quick and Easy Stir-Fry (for 2)
Ingredients:
- Chicken Breasts, Sliced, Skinless, 10 oz or 2 breasts
- Bell Pepper, Chopped, 1 whole
- Onion, Chopped , 1/2 an onion
- Broccoli, Chopped, 6 oz
- Almonds, 1 handful
- Minced Garlic, 1 tbsp
- Coconut Oil, 2 tbsp
In two separate stovetop skillets melt 1 tbsp coconut oil on medium-low heat in each. Add stips of chicken breast to one skillet and cook thoroughly. At the same time add bell pepper, onion, broccoli, and almonds to the other skillet and cook until vegetables take on a "steamed" consistency. Comnbine cooked chicken from other skillet with the skillet with the vegetables and add in minced garlic. Mix completely and remove from heat. Let cool before serving. (You can also do this in the same skillet. Just cook the chicken thoroughly and remove from skillet. Then cook the vegetables and nuts in the same skillet and add chicken back in with garlic. That simple)
Honestly, I go all out on some of my meals and they may take me an hour or so to complete. However, when I do that, I always make sure that I’m cooking plenty of left-overs so I am able to save time later. Really seems to make that hour go a long way. Notice that I have five chicken breasts in the pan for this meal but I only used two for this dinner. And what you don’t see is that I have another pan on another burner with two more chicken breasts and a sizeable hunk of fajita beef strips going at the same time. This will all last me for three to four days and I don’t really have to cook much else during that time. This is one way I make the Paleo Diet work for me. Try it.
Coach-simple-as-it-gets-Justin
PerformanceQuestFitness@gmail.com
So, here it is. Almost as simple as it gets. No fluff, took me less than 25 minutes, and it tastes pretty darn good. Of course there are plenty of things you could try to spice this up a bit but I want to give the bare-bones version of what eating within the realms of the Paleo Diet looks like. This is just one recipe and there will be many more to follow.
Quick and Easy Stir-Fry (for 2)
Ingredients:
- Chicken Breasts, Sliced, Skinless, 10 oz or 2 breasts
- Bell Pepper, Chopped, 1 whole
- Onion, Chopped , 1/2 an onion
- Broccoli, Chopped, 6 oz
- Almonds, 1 handful
- Minced Garlic, 1 tbsp
- Coconut Oil, 2 tbsp
In two separate stovetop skillets melt 1 tbsp coconut oil on medium-low heat in each. Add stips of chicken breast to one skillet and cook thoroughly. At the same time add bell pepper, onion, broccoli, and almonds to the other skillet and cook until vegetables take on a "steamed" consistency. Comnbine cooked chicken from other skillet with the skillet with the vegetables and add in minced garlic. Mix completely and remove from heat. Let cool before serving. (You can also do this in the same skillet. Just cook the chicken thoroughly and remove from skillet. Then cook the vegetables and nuts in the same skillet and add chicken back in with garlic. That simple)
Honestly, I go all out on some of my meals and they may take me an hour or so to complete. However, when I do that, I always make sure that I’m cooking plenty of left-overs so I am able to save time later. Really seems to make that hour go a long way. Notice that I have five chicken breasts in the pan for this meal but I only used two for this dinner. And what you don’t see is that I have another pan on another burner with two more chicken breasts and a sizeable hunk of fajita beef strips going at the same time. This will all last me for three to four days and I don’t really have to cook much else during that time. This is one way I make the Paleo Diet work for me. Try it.
Coach-simple-as-it-gets-Justin
PerformanceQuestFitness@gmail.com
Thursday, May 27, 2010
If My Own Mother Were Dying This is What I Would Do
If you’ve read my previous post “Foundations of Good Nutrition” you know that I’m a firm believer in the fact that no matter how well you perform at any given task or sport, you can perform better with sound nutrition. Even Olympians can and have benefited from improved nutrition. Same goes for general health – you can always be healthier. And, if you are sick, there's a darn good chance that nutrition and lifestyle changes can help you. The problem is that there aren’t too many people out there who know what good nutrition really looks like. Even the so called “experts” that we deem deserve credit as such typically base their information off of faulty logic that, in its own right theoretically sounds good, but when put to real life application proves to be wrong.
That is why I’m an avid follower of one of, what I believe to be, the greatest and most revolutionary minds in the field of nutrition. To say revolutionary is somewhat of a paradox considering that his teachings take us back to a way of eating that mirrors the way humans ate before the agricultural revolution 10,000 years ago. Why is his stuff so powerful? Because it has been PROVEN time and time again to be effective and applicable for anyone and everyone under any situation or circumstance. It is my assertion that this man can talk about any topic of nutrition to anyone on any level. I believe in what he does so much that if, God forbid, my own mother were dying he is the first person I would consult with, in the utmost of confidence, regarding a plan of attack on how to cure her ailment. In fact thousands of people have already beat me to it and with phenomenal success. HE SAVES LIVES! And he does it all through dietary intervention and lifestyle management changes. And I have been fortunate enough to garner enough exposure with him that he has equipped me in many ways to do the same.
His name is Robb Wolf (http://www.robbwolf.com/) and we are fortunate enough to not only have this man living right next door in Chico but to have him provide his life-altering information for FREE! Robb produces an audio series titled “The Paleolithic Solution” chalked full of useful, immediately applicable information on topics that genuinely matter to you. Don’t believe me? I dare you to scour through the podcast outlines and tell me that there’s nothing on there that you wouldn’t like to know more about. You can do so here http://robbwolf.com/?feed=podcast
Here's a brief clip of the man himself in action
For Robb’s impressive bio click here…http://norcalsc.com/index.php/site/coaches
That is why I’m an avid follower of one of, what I believe to be, the greatest and most revolutionary minds in the field of nutrition. To say revolutionary is somewhat of a paradox considering that his teachings take us back to a way of eating that mirrors the way humans ate before the agricultural revolution 10,000 years ago. Why is his stuff so powerful? Because it has been PROVEN time and time again to be effective and applicable for anyone and everyone under any situation or circumstance. It is my assertion that this man can talk about any topic of nutrition to anyone on any level. I believe in what he does so much that if, God forbid, my own mother were dying he is the first person I would consult with, in the utmost of confidence, regarding a plan of attack on how to cure her ailment. In fact thousands of people have already beat me to it and with phenomenal success. HE SAVES LIVES! And he does it all through dietary intervention and lifestyle management changes. And I have been fortunate enough to garner enough exposure with him that he has equipped me in many ways to do the same.
His name is Robb Wolf (http://www.robbwolf.com/) and we are fortunate enough to not only have this man living right next door in Chico but to have him provide his life-altering information for FREE! Robb produces an audio series titled “The Paleolithic Solution” chalked full of useful, immediately applicable information on topics that genuinely matter to you. Don’t believe me? I dare you to scour through the podcast outlines and tell me that there’s nothing on there that you wouldn’t like to know more about. You can do so here http://robbwolf.com/?feed=podcast
Here's a brief clip of the man himself in action
For Robb’s impressive bio click here…http://norcalsc.com/index.php/site/coaches
Coach-I-Still-Love-Ya-Ma-Justin
Wednesday, May 26, 2010
Things That Really Get Under My Skin – Part 1: “Functional” Fitness
There are several “buzz words” that seriously get under my skin and that I constantly hear all of the time when it comes to my line of work. Among the many include, “core”, “cardio”, and “FUNCTIONAL FITNESS”.
“Functional Fitness” has been seemingly overused by everyone for everything. Any idiot can take the word and apply it to any movement they so choose. And with the barrage of non-functional movements that are seen today in bodybuilding-style globo-gyms and on the countless, obnoxious TV infomercials, I am forced to assert without argument that it is extensively overused.
In CrossFit (a major foundation of my training program) we use the term “functional” to describe the exercises utilizing movements most representative of natural movement. Man’s world, nature, is full of movement. Our standing, sitting, throwing, lifting, pushing, pulling, climbing, running, and of course, punching are all quite natural. They got us where we are. They are part of our design.
These natural, primal, movements influence the exercises included in CrossFit’s workouts.
Functional movements generally use universal motor recruitment patterns, recruit in a wave of contraction from core (not the same meaning as the buzz word here) to extremity, move the body or other object effectively and efficiently, and are multi-joint “compound” movements, which are neurologically irreducible.
The movements we’ve selected are in large part responsible for the potency of the CrossFit protocol.
Sorry, biceps curls, triceps extensions, leg extensions/leg curls, and the coveted leg press are NOT functional. And, if you want to argue that the leg press is “functional”, I’ll hammer you with a more technical array of how it will jack your body up both short-term and long-term.
“Functional Fitness” has been seemingly overused by everyone for everything. Any idiot can take the word and apply it to any movement they so choose. And with the barrage of non-functional movements that are seen today in bodybuilding-style globo-gyms and on the countless, obnoxious TV infomercials, I am forced to assert without argument that it is extensively overused.
In CrossFit (a major foundation of my training program) we use the term “functional” to describe the exercises utilizing movements most representative of natural movement. Man’s world, nature, is full of movement. Our standing, sitting, throwing, lifting, pushing, pulling, climbing, running, and of course, punching are all quite natural. They got us where we are. They are part of our design.
These natural, primal, movements influence the exercises included in CrossFit’s workouts.
Functional movements generally use universal motor recruitment patterns, recruit in a wave of contraction from core (not the same meaning as the buzz word here) to extremity, move the body or other object effectively and efficiently, and are multi-joint “compound” movements, which are neurologically irreducible.
The movements we’ve selected are in large part responsible for the potency of the CrossFit protocol.
Sorry, biceps curls, triceps extensions, leg extensions/leg curls, and the coveted leg press are NOT functional. And, if you want to argue that the leg press is “functional”, I’ll hammer you with a more technical array of how it will jack your body up both short-term and long-term.
Coach-curls-are-for-the-girls-Justin
PerformanceQuestFitness@gmail.com
Monday, May 24, 2010
Foundation of Good Nutrition
One of the most frequent misunderstandings that I get from my athletes (all of my clients are called athletes whether they play organized sports or not…because of what they do) is they think that exercise is the most important component required to reach their goals. Please don’t get me wrong here. Exercise is one of my "BIG 4" and is paramount in obtaining your performance/health goals, however, exercise alone will only get you so far. Your nutrition must be dialed in to get the results that you want.
Oftentimes, when you hear me talk about the way I eat and the way I propose that you eat, you’ll notice that I immediately jump to the things that you don’t want to do or shouldn’t be doing. I want to get away from that for a moment and talk about what you should be doing.
So here are four simple, general guidelines to start with when it comes to fueling your body.
#1. You MUST eat proteins, carbohydrates and fats with EVERY meal and snack.
- There are important chemical and hormonal responses that occur in your body every time you eat and these three macronutrients (proteins, fats, carbs) play an integral part with one another. Without one of them you’re sabotaging your body’s desired function. Here are the most favorable forms of these macronutrients.
PROTEINS: Lean Meats and Eggs
Turkey, Chicken, Lean cuts of Beef, Game Meats, Fish, Eggs
CARBOHYDRATES: Vegetables, Fruits and a few Root Vegetables (popular choices include…)
Broccoli, Onion, Bell Pepper, Lettuce, Mushrooms, Cucumber, Celery, Asparagus, Squash, Zucchini, Strawberries, Oranges, Apples, Blueberries, Grapes, Pear, Raspberries, Peaches, Yams, Sweet Potato, Turnips
FATS: Nuts, Seeds and healthy Oils
Almonds, Pecans, Pistachios, Macadamias, Avocado, Olive Oil, Coconut Oil, Pumpkin Seeds, Sunflower Seeds
#2. Eat within the hour you wake up.
#3. Eat 4-6 times per day (3 meals and 2-3 snacks)
Honestly, two of the biggest problems that I see most often when it comes to nutrition is quality of food and inadequate amounts of food. More often than not I hear people say that they skip breakfast, sometimes they have lunch and then they make up for all of it with dinner. Don’t let this be you.
#4. Drink MORE than 8 8oz. glasses of water per day.
Oftentimes, when you hear me talk about the way I eat and the way I propose that you eat, you’ll notice that I immediately jump to the things that you don’t want to do or shouldn’t be doing. I want to get away from that for a moment and talk about what you should be doing.
So here are four simple, general guidelines to start with when it comes to fueling your body.
#1. You MUST eat proteins, carbohydrates and fats with EVERY meal and snack.
- There are important chemical and hormonal responses that occur in your body every time you eat and these three macronutrients (proteins, fats, carbs) play an integral part with one another. Without one of them you’re sabotaging your body’s desired function. Here are the most favorable forms of these macronutrients.
PROTEINS: Lean Meats and Eggs
Turkey, Chicken, Lean cuts of Beef, Game Meats, Fish, Eggs
CARBOHYDRATES: Vegetables, Fruits and a few Root Vegetables (popular choices include…)
Broccoli, Onion, Bell Pepper, Lettuce, Mushrooms, Cucumber, Celery, Asparagus, Squash, Zucchini, Strawberries, Oranges, Apples, Blueberries, Grapes, Pear, Raspberries, Peaches, Yams, Sweet Potato, Turnips
FATS: Nuts, Seeds and healthy Oils
Almonds, Pecans, Pistachios, Macadamias, Avocado, Olive Oil, Coconut Oil, Pumpkin Seeds, Sunflower Seeds
#2. Eat within the hour you wake up.
#3. Eat 4-6 times per day (3 meals and 2-3 snacks)
Honestly, two of the biggest problems that I see most often when it comes to nutrition is quality of food and inadequate amounts of food. More often than not I hear people say that they skip breakfast, sometimes they have lunch and then they make up for all of it with dinner. Don’t let this be you.
#4. Drink MORE than 8 8oz. glasses of water per day.
Wednesday, May 19, 2010
Re-edumacation?
So, lately I’ve really been conflicted with which topic gets to take the number one blog post on this blog for both, uh make that three (if I can get my mom to partake) of my committed readers to enjoy. So, instead of actually posting about a specific topic or website I figure I’ll prelude all of the nitty-gritty with the “why” of the messages that I’m conveying. For those of you who train with me and know me well, you know that the “why” is something I tend to always need, much less give, with everything I talk about and do…sometimes to a mind-numbing, trance-inducing, downright boring fault. But, nonetheless, I plan on shorting none of you with that aspect here either. Here it goes.
One of the major problems with fitness, nutrition, and overall health information is that, over the course of the past several decades, centuries, millenniums, the information has shifted away from true health, “functional” fitness, performance, and quality of life, to that of physical appearance, instant gratification, ease/laziness and that which makes money. Among many others, training techniques, nutrition, shoes, rehabilitation and recovery, technology and medicine have all made such shifts. These shifts have not necessarily been for the best. Though that may be what you and I have been led to believe.
When it comes to buying into “the hype”, I myself sure fell for almost everything, if not, did fall for everything at one point or another. I was fortunate enough however, to meet several extremely influential people who gave me my re-edumacation (re-education), teaching me the correct information about topics I thought I had a firm grasp on.
Marketing and conformity are powerful when it comes to meeting agendas such as selling a product or service, or shifting public opinion. And, who knows, maybe I’m still falling for a bunch of hoopla, but I’ll let you decide. Whether you agree with my points of view or not I encourage you to keep an open mind as I present you with issues and address those issues from different perspectives that may shed some light and help you in your pursuit of a healthier, happier, better quality of life. I also invite you to present your own issues and thoughts in comments or via email. (PerformanceQuestFitness@gmail.com)
-Coach Justin
PerformanceQuestFitness@gmail.com
One of the major problems with fitness, nutrition, and overall health information is that, over the course of the past several decades, centuries, millenniums, the information has shifted away from true health, “functional” fitness, performance, and quality of life, to that of physical appearance, instant gratification, ease/laziness and that which makes money. Among many others, training techniques, nutrition, shoes, rehabilitation and recovery, technology and medicine have all made such shifts. These shifts have not necessarily been for the best. Though that may be what you and I have been led to believe.
When it comes to buying into “the hype”, I myself sure fell for almost everything, if not, did fall for everything at one point or another. I was fortunate enough however, to meet several extremely influential people who gave me my re-edumacation (re-education), teaching me the correct information about topics I thought I had a firm grasp on.
Marketing and conformity are powerful when it comes to meeting agendas such as selling a product or service, or shifting public opinion. And, who knows, maybe I’m still falling for a bunch of hoopla, but I’ll let you decide. Whether you agree with my points of view or not I encourage you to keep an open mind as I present you with issues and address those issues from different perspectives that may shed some light and help you in your pursuit of a healthier, happier, better quality of life. I also invite you to present your own issues and thoughts in comments or via email. (PerformanceQuestFitness@gmail.com)
-Coach Justin
PerformanceQuestFitness@gmail.com
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