Hip Mobility - Unleash Your Power
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Our previous video dealt with Ankle Mobility. This time, I want to review your hip flexibility, specifically abductors and adductors, and hip flexors, predominantly how tightness in those areas hinders your mobility.
Basic Hip MechanicsLet's take a look at the fundamental structure of the hips. There's a group of six muscles and you can fairly compare the structure to the rotator cuff muscles of the shoulder. You can read a lot more about the mechanics of the hips here: The Balance of Power in the Hips. I am going to just get into the actual work in the video below. But, here's a nice quote from the article to put it all in perspective.
Poor hip extension is associated with tight hip flexor muscles, which are the muscles in the front of your leg that stretch when you try to move your leg back behind you. To add to this tightness, some of your hip flexor muscles are short and broad, and these types of muscles tend to be hard to stretch. The hip flexor muscles are also hard for most people to isolate for stretching or active movements that require flexibility. Then, there's the adductors and abductors which perform differently in men and women but also play a role in your hip mobility.
I am working with Wade Maselich, again, over at my gym Precision CrossFit in Agoura Hills, California, as part of this series. We start this video with some tests that you can do on yourself to see how mobile our hips are. It follows with some massage techniques leading into stretches and movements that will help create more flexibility. Finally, how you can strengthen your hips as part of your mobility practice for this pivotal segment of your body. Michael Tromello and Wade Maselich of Precision CrossFit in Agoura Hills, California, are your hosts. This is part of a series of videos so check for them in our Mobility Work Playlist on this channel.
Keep an eye out for more upcoming instructionals in the coming weeks or just click on the word tag Tromello Instructionals to pull them all up.
Fitness via Breaking Muscle https://ift.tt/1GxgPEe February 28, 2019 at 10:36AM
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6 Exercises That Need Excellent Form
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The Whole30 for Beginners: Diet Guide, Who It Works For, What Foods to Eat
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Unless you’ve been living under a rock the last two years, you probably have a co-worker, family member, or fantasy football buddy who has tried the Whole30 diet—and, no doubt, they rave about it. So it may come as a surprise to know, nutritionists aren't quite as thrilled about it. Here's everything you need to know about what the Whole30 is and whether it’s worth your time. What Is The Whole30?The Whole30 is exactly what the name suggests: For 30 days, you only eat whole foods—except only those that for sure don’t cause inflammation in your body. The idea is to eliminate all the things that definitely make you feel crappy—processed food, alcohol, sugar—but also foods that might be making you feel bad—beans, legumes (soy, tofu, chickpeas, peas, lentils, peanuts), dairy, and grains. What you can eat: vegetables (including potatoes), fruit (in moderation), unprocessed meat, seafood, eggs, nuts and seeds, olive oil, coconut oil, and coffee (Hallelujah). The idea of the diet is to detox from foods that are potentially causing low energy, aches and pains, weight retention, skin issues, digestive ailments—the list of side effects goes on. By the end of the month, it also becomes an elimination diet: You can now reintroduce the less dramatic offenders like legumes, dairy, and grains, and see how your body reacts. What the research says: There is research to suggest that some people may feel better forgoing the offenders because of unknown intolerances. Roughly 65 percent of adults can't digest the lactose in milk, according to the National Institute of Health, and slight intolerances can cause easily overlooked symptoms like gas and cramping. Meanwhile, people can be sensitive to gluten without actually being allergic to it—meaning the proteins can cause inflammation even if you aren't full-blown celiac—according to, among other research, a 2017 study analysis in Frontiers in Physiology. (Although there's a good amount of science to suggest these people are actually FODMAP sensitive, which the Whole30 does not entirely eliminate). If you're sensitive to wheat, gluten, or dairy, then yes, going without will help. But research has also shown some grains, like brown rice, and legumes actually help decrease inflammation, and that lactose intolerant folks may be able to tolerate small amounts of cheese and yogurt. The Benefits Of The Whole30Obviously, you’re going to feel better cutting back on junk food, sugar, and alcohol, all of which can lead to weight gain, blood sugar spikes, and decreased energy levels, says Natalie Rizzo, RD, author of The No-Brainer Nutrition Guide For Every Runner. Otherwise, there are three main upsides to following the Whole30 for 30 days, says DJ Blatner, RDN, nutritionist for the Chicago CUBS and author of The Superfood Swap. It helps you start paying attention to what you put in your body and how it makes you feel; you become more savvy about ingredient lists on packaged food; and you start cooking more. These are all cornerstones to making sustainable changes for a better diet, Blatner says. And chances are, you probably will feel better at the end of the month—pretty much everyone who tries the Whole30 says so. But, more than likely, this isn’t because your body doesn’t like grains and legumes—it’s because your body loves more vegetables and fruit, Blatner points out. The ConsBoth nutritionists agree, you don’t need to remove dairy, grains, or legumes from your diet—and definitely shouldn’t be doing so longer than 30 days. “All three of these food groups provide plenty of important vitamins and minerals that can enhance your diet,” Rizzo explains. When you look at blue zones—the places in the world where locals live the longest—they all include legumes, healthy grains, and small amounts of dairy, for example. Blatner adds that giving up healthy carbs in the form of grains, especially, can compromise your ability to work harder and longer on every kind of workout from long runs to heavy lifts. “The Whole30 does allow potatoes, plantains, and fruit, but you’ll likely feel more energized for and recover better from a workout if you can also include oats, brown rice, or quinoa before, during, or after a workout,” she says. Chances are, if you feel better off grains and dairy, it isn’t because your body can’t tolerate the food—it’s because you were eating way too much of it before, and at the expense of something else. Trading whole wheat bread at every meal for vegetables at two of them will, of course, make you feel more energized, Blatner points out. Who is the Whole30 Best For?Both nutritionists agree the Whole30 isn’t a diet that should be followed long term. And you should probably steer clear if you’re in the midst of marathon training, since you need easy access to clean carbs. But if you want to clean up your habits, there’s no real risk in any athlete trying it for 30 days, as long as you’re smart about your carb timing, Blatner says.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz February 28, 2019 at 08:15AM
12 Unique Cable Moves for Beginners
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A Cautionary Tale of Modern Youth Development
https://ift.tt/2ID5HUd Brad Johnson is your typical American teen. He grew up playing baseball, watching MTV, and taking two Adderall pills each day for his ADHD.
Brad first showed signs of hyperactivity in kindergarten, where he often lost his daily recess because he, “couldn’t keep his hands and feet to himself.” During story time, he’d be flopping his legs from side to side, or playing with the braids of the girls sitting in front of him. When the class colored, he drew an Army tank and went around the room shooting classmates with it, and when the class played games he was often “too competitive and rowdy.” He loved PE and loved playing with his classmates, but struggled with class instruction.
Soon, however, Brad figured out the regimented patterns of elementary life. He craved approval and worked hard to get good grades that would earn his teachers and parents praise. He was by no means a genius, but he did well. Still, there was the occasional report of overly rough play or running in the halls. His mother had noticed similar patterns at home. Brad was always running and climbing where he shouldn’t be. He was always fighting with his little brother. If Mom let him outside he’d come in dirty from head to toe. The only time he seemed to settle was when she’d let him play on her iPad or his video games. Consequently, these became his staple home activities.
An avid baseball fan, his father hoped America’s pastime could provide another outlet for his rambunctious child. Brad was kept busy with year-round baseball and evening hitting or pitching lessons. He seemed to like the activity, particularly the attention it brought from his father, but similar reports started coming from his select baseball coach. Brad was great as long as there was action, but he struggled to focus while sitting in the dugout.
Finally, in 5th grade, his parents took him to the doctor where they found the problem. It wasn’t Brad’s fault. He was suffering from a disorder known as Attention Deficit Hyperactivity Disorder (ADHD). This explained everything. He was prescribed Adderall.
From then on, Brad was never a problem. He paid attention in school, did whatever his coaches asked, and was compliant at home. He changed in other ways, too. He was unengaged. He lacked intensity. He felt almost numb. But how could you complain? By every societal metric, Adderall had made Brad better.
The Melody of Life For Modern YouthThen, in 6th Grade, Brad got a smartphone. His days settled into a steady melody:
Wake. Pop Tarts, Adderall, and phone games. Play on the phone as mom drives me to school. Go to class. Text and scan social media whenever possible. Soda and school lunch (pizza or nachos), while playing phone games with friends at the table. Go to class. Text and scan social media whenever possible. School ends. Adderall. Play on the phone as mom drives me home. Get a snack. Soda, Gushers, and Cheetos. Head to the bedroom to play video games. Go to select baseball practice or skills coaches. Either mom or dad drives me. Fast food dinner on the way home. A burger, fries, Powerade, and dessert. Come home to video games, or play on the phone in front of the TV. Head to the bedroom and watch TV from bed until falling asleep.
By all accounts, Brad lived a very typical life. As he entered high school he began to stand out for his success as a pitcher. By junior year he’d made varsity. Summers, evenings, and weekends became even more filled with baseball.
The rhythm of life persisted, while always accelerating. Brad often felt anxious and tired but was doing fine. To deal with his growing exhaustion, Brad started throwing a morning and afternoon Monster energy drink into the mix. Also, typical of the American teen, he became increasingly enmeshed in social media—constantly posting, commenting, and scrolling no matter where he was.
Brad now oscillated between anxious and depressed, while always appearing irritated by any personal interaction. He rarely laughed and showed little interest in anything but his phone. His mother worried about his malaise and the growing distance she felt from him, but his father assured her these were typical teenage growing pains. He feared upsetting Brad when he was so close to securing a baseball scholarship.
Congruent with typical high-school rebellion and in hopes of counteracting the purposeless lethargy he felt in life, Brad began smoking marijuana and trading Adderall for Vicodin. When he wasn’t on drugs he became even more irritable and confrontational. Any attempts by his parents to address his now fledgling grades or steer him towards SAT preparation were met with angry tirades. They couldn’t talk to him.
At 2 am one May Sunday, right before the end of his junior year, Brad’s parents got a call. He’d been speeding around in his truck when he lost control and swerved over the sidewalk becoming stuck in the bushes of a local dentist office. No one was hurt, but Brad was visibly intoxicated and high. After a search, Vicodin was found in his vehicle.
Distraught, his parents took him to a psychiatrist who quickly concluded Brad had bipolar depression. Again, the answer came from a pill, Risperdal. Just as with Brad’s previous struggles, the only possible conclusion could be that something was inherently wrong with Brad—time to go to the miracles of modern science to correct this for us. A drug will fix the problem. Yet, might this be a bit too convenient and simplistic?
By masking each challenge with a pill, we miss the opportunity to honestly evaluate our environment, learn about ourselves, and force ourselves to grow through the process. We numb life’s feedback, thus blunting minor pains that should have prompted consistent modest corrections all throughout the chain and, instead, kick the can down the road until it finally manifests in a major blowout. Brad’s adaptable biology tried like hell to accommodate a bizarrely unhealthy world, but they were simply too insane.
While Brad’s upbringing may seem normal, it could hardly be more terrifying for his biochemistry. It’s easy to forget that our brains and bodies are developed for the nomadic world that defined over 90% of human history. We are animals, unprepared for the intense industrialization and domestication of modern society. When we refuse to honor our primal nature and the consequent human needs, we ensure a life of poor physical and mental health.
Now, let’s explore Brad’s challenges and changes with a different lens.
Brad's Childhood HyperactivityRunning in the halls. Legs flopping during story time. Rough play. Bored watching baseball. Brad might have ADHD, or maybe he is just a kid. Children learn through their senses, most notably the physical senses. Trial, error, and experimentation are the best teachers they’ll ever have. As always, but especially at this age, children need the freedom to run, to explore, and to play independent of the constant intervention of adults.
Certainly, they need to learn limits and boundaries. I understand the need to operate well in this world and that learning math and reading will require some still-time practicing focus. Still, we too often ignore and demonize the developmental needs of this stage, while ignoring far better methods for combining movement with learning.
Even if Brad was uncharacteristically active, is this a bad thing? Perhaps this is his strength and will unlock countless future gifts as he faces the challenges of applying a physical life in our overly-sedentary world. We needn’t all fit one model.
I don’t have the expertise to comment on whether ADHD is a bunk diagnosis, but, as explained in the book ADHD Nation, the evidence is overwhelming that it is disturbingly overdiagnosed. Keith Connors, the doctor who originally created the ADHD diagnosis, says it best: “The numbers make it look like an epidemic. Well, it’s not. This is a concoction to justify the giving out of medication at unprecedented and unjustifiable levels.”
And who is driving this concoction? Big pharma. The billion-dollar industry who has made an art of manipulating studies to confuse doctors, while creating an environment where parents beg for the diagnosis. These arrogant companies shamelessly broadcast their desire to medicate as many people as possible. Adderall was named by Shire pharmaceuticals to profess their intent: ADD for all.
Driven by a need to meet societal expectations, Brads parents began giving him drugs that changed his biochemistry.
Brad's Middle School Detached BehaviorWith the introduction of Adderall, Brad became docile, compliant, and passionless. Then he was given a smartphone. Suddenly Brad was immersed into a world that constantly demanded his attention. He began creating profiles, taking pictures, sharing pictures, commenting, playing phone games, finding funny apps that manipulated pictures, watching funny YouTube clips, entering dozens of group messages, and beginning snap chat streaks.
There was simply no moment of the day, Brad couldn’t go to his phone and find dozens of activities to distract from less interesting or more challenging pursuits. In the car, waiting in line, sitting in class after a test—every opportunity in life that would have provided mental space or allowed him to develop the desire to pick up a book was now occupied by the phone. The activities of life became an irritating disruption.
This technology is simply overwhelmingly powerful. Technology designers have studied human neuroscience to create amazingly sophisticated applications that stop at nothing to keep you scrolling longer. Addiction is their intent and we are all susceptible to the alluring vortex.
More and more, smartphone use consumes the free time of all Americans, particularly our youth. We’ve all seen the lobotomized passive postures, heads tilted, thumbs swiping steadily. According to Common Sense Media, Teens spend an average of nine hours a day online compared to six hours for children between ages eight and 12. That is in addition to the hours of their day spent seated at school and the hours at home seated in front of a television. A generation is being conditioned to live their lives passively entertained by a screen—an era of voyeuristic living.
The Consequences Come to a HeadBy high-school Brad was always tired, irritated by any interaction, unmotivated, depressed, and anxious. We see these patterns more than ever in modern youth. But, you’d have to be blind not to expect to. Brad, like all of us, is a hominid whose biology expected foods available in nature, sunlight, novel movement, authentic human connections, and a sense of meaning that came from group purpose. Instead, Brad’s biology has been given:
Our mental patterns and physical abilities are the product of all the decisions we make in our life up to a given moment. Brad is ingesting a disturbing cocktail of food and drugs that have his mind and body thrown terribly out of whack. He rarely moves and engulfs his mind with flashy electric lights and a billion bizarre, unhealthy advertisement-driven messages creating unrealistic life expectations. As if this isn’t enough, he’s going through the physical and mental changes of late adolescence and he’s added depressants like alcohol, marijuana, and Vicodin into the mix. The doctor thinks he has bipolar disorder, but I think his body has done a miraculous job of processing this toxic environment. The fact that he, and the millions of youth like him, aren’t sitting in the corner, twitching while repeating non-sensical phrases is a true testament to our human resiliency.
The End of Brad’s StoryBrad’s scary encounter and Risperdal prescription proved a potent cocktail to slow his drug-abusing behavior. The scare came at a perfect time. Summer ball was starting, and this being the summer before his senior year, he’d be playing tournaments in 15 states. Every Thursday until Saturday was to be spent in tournament play.
Tangent to his emotional breakdown, Brad’s elbow had begun to hurt badly. This only worsened during summer play. On one July Saturday, he threw a pitch and felt excruciating pain. After years of very little time away from pitching, he’d blown out his UCL. He wouldn’t be able to play baseball in his senior year. Brad’s father was beside himself. Brad was relieved.
Admittedly, Brad’s story was not fun to write. It is a fictional name combining two nearly identical stories I’ve encountered in the past few months. Unfortunately, I’ve seen a lot worse. This story bears mentioning because it highlights so many of the common flaws and misconceptions of modern parenting norms.
We must come to terms with the reality that the standard model most children are fed is deeply unhealthy and unfulfilling. Brad may have never wanted for much, but even with loving parents he’s been deprived of the deepest human needs: authenticity, competency, and connection. It could have been so different for Brad, but only with parents who determined to look at the norms, reflect, and intentionally craft a better path. Strong parents make strong kids. Life is too short to be normal.
This Week’s MissionGet the book Tribe by Sebastian Junger, in either hardcopy, e-reader, or audiobook form. The Audible version is read by the author and a very quick way to digest the content. It is a short book that will radically shift how you look at human health and the needs of our human nature. When you understand the environment humanity evolved to thrive within, deviating from unhealthy modern norms becomes far more obvious and purpose-driven.
Fitness via Breaking Muscle https://ift.tt/1GxgPEe February 27, 2019 at 03:23PM
BPI Is Suing Thermolife Over 'Creatine Nitrate' Claims
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DNY59
BPI Sports, LLC, a leading sports nutrition company, is suing Thermolife International, LLC, claiming the company and its president and CEO, Ronald Kramer, “have each participated in, directed, controlled, and/or caused fraudulent representations to the United States Patent and Trademark Office” regarding the ingredient “Creatine Nitrate.” According to the suit, Thermolife has made false claims about creatine nitrate's usefulness over creatine, which, BPI’s attorneys allege, are designed to hurt BPI’s own creatine sales. BPI's "Best Creatine" product lists "creatine monohydrate" as its main ingredient, while "creatine nitrate" is an ingredient patented by Thermolife. According to Thermolife, creatine nitrate is a form of creatine that's bonded to a nitrate and is “intended to increase vasodilation by way of augmenting nitric oxide production.” Other claims by the company include creatine nitrate's ability to improve "vasodilation as compared with Creatine" and provide "better circulation and distribution of the Creatine amino acid in the body." However, according to the suit, “no reliable scientific studies have shown that ingesting Creatine Nitrate will cause any measurable increase in the subject’s nitric oxide levels.” The suit, which was entered into the United States District Court Southern District Of Florida on February 26, also cites a study to back up BPI’s claim. This study stated that subjects given creatine monohydrate showed better performance improvements over the placebo group than the subjects given creatine nitrate. This is not the first time Thermolife has been involved in a legal dispute over a supplement ingredient. In a 2016 episode of All Things Considered, NPR chronicled the company’s lawsuit against ex-bodybuilder Jared Wheat and his company Hi-Tech Pharmaceuticals over a patent on “arginine,” which is “a naturally occurring amino acid that's been around longer than humans." The article also points out that Theromolife had filed 117 patent lawsuits in 2013, making it “the third most litigious patent holder in the United States” for the year. You can read BPI's entire suit here.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz February 27, 2019 at 01:19PM
Jack Black Attempts Chris Hemsworth’s ‘Thor’ Workout
https://ift.tt/2BVzMbX Jack Black is on a mission to be the next Thor. Well, not exactly. The Jumanji actor and one part of rock band, Tenacious D, is on a new fitness regimen and decided to copy (sort of) an intense, dumbbell floor workout that Chris Hemsworth previously posted from the gym. Hemsworth, who is 14 years Black’s junior, wrote “Mixing it up. Get Creative. Keep Moving. Variety is key” in his initial Instagram post, which featured the Avengers actor on all fours, pushing heavy dumbbells back and forth across the gym floor, before moving on to some standing curls.
At 49, Black had a different take on this Thor-like routine and didn’t let Hemsworth’s fine physique discourage him. The actor recreated Hemsworth’s workout—with much smaller dumbbells and more grunts—at the gym, then reposted his video alongside Hemsworth’s original post for comparison. As he slid across the gym floor, Black grunted "Thor's mighty hammer," and even copied Hemsworth’s original caption with the added question “Who did it better?” The video quickly caught Hemsworth’s attention, and the Thor actor later wrote “Haha you legend. The student has become the master.” We're not sure why Black has jumped into the gym. Maybe he's trying to slim down while filming Jumanji 2: Welcome to the Jungle or match up to his Tenacious D bandmate, Kyle Gass, who lost weight a few years back. Whatever the reason, he's in the gym and ready for you, Thor.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz February 27, 2019 at 10:21AM
Taco Bell Breaks Through Its Border With Healthier Food
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Wrestling Fans Speculate Roman Reigns Cancer was a Storyline, a Leukemia Group Claps Back
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Mike Marsland / Contributor / Getty
During February 28th’s episode of WWE Monday Night RAW, Roman Reigns annnounced that his cancer was in remission. Reigns, 33, had relinquished his WWE Universal Championship back in October 2018 to focus on his health and treating his leukemia. Reigns was first diagnosed with leukemia in his early 20s. The overwhelming response to Reigns announcement was love and support from fans and fellow WWE athletes around the world. But some WWE viewers have started to speculate that Reigns never really had leukemia in the first place. These conspiracy theorists are touting that Reigns faked his cancer as part of a “work” or storyline for the WWE. They are citing the fact that Reigns never lost his hair or lost weight while he was reportedly focusing on his treatment. These conspiracy theorists claimed they never thought Reigns “looked sick.” Leukemia Care, a UK-based charity for those affected by blood cancer, recognized these "doubts" across Twitter and decided to throw their facts into the ring. We’ll let them explain why this conspiracy about Reigns is not only disrespectful, but totally wrong. They also earn the belt for best GIF use, ever.
So the main takeaway is this: leukemia looks different for everyone, and there isn’t a right or a wrong way to “look sick” and these trolls can get off the internet with this nonsense. We are so excited Reigns is in remission and able to get back in the ring, and we hope his remission goes smoothly.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz February 27, 2019 at 09:31AM
7 Ways to Improve Flexibility and Strength
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