The rules for healthy eating are easy.
Here's proof: Take a blank piece of paper, and draw a line down the center, dividing the page into a right side, and a left side.
Now, put the heading of BAD on the left side, and GOOD on the right.
Next, think of any food item. Be specific, like "chocolate chip cookie", or "carrot".
Your job is to place these foods into one of the columns - either right or left, either good or bad.
Before you get started, let me define GOOD and BAD. I'm not talking about how tasty the food is. I'm not talking about wheter you like it or not. GOOD foods are those that you know are good for you. BAD foods are bad for you. This is not rocket science.
I've done this experiment with hundreds of people during lectures. The results are consistent.
You already know where the foods go. You already know what is "good" for you, and what is "bad".
The challenging part is simply limiting your intake of foods to those that are good. At lease 90% of the time. So, you can "cheat" every now and then. I'm not preaching asceticism. It's a do-able thing.
So, here's a challenge for you. Write down everything you currently have in your refrigerator and cabinets and closet. Every food you have hidden in a drawer. And put them into their appropriate GOOD or BAD column.
If your list is heavily weighted towards BAD, I suggest you donate much of that food to either charity, or to someone that you don't care very much about. But get rid of them.
And the next time you go shopping, buy more GOOD foods. And actually eat them.
Good nutrition is just about making wise choices. You already know what you should and should not be eating.
So, now just do it!
Monday, July 23, 2007
Sunday, July 22, 2007
Form and Function
Here's a rule of engineering that you may have heard:
Function follows form AND form follows function.
Okay, I'm not sure if it's really a rule. And I'm not sure if it originated in engineering. But it does hold true when it comes to your body.
Here's what it means:
Part 1: Function Follows Form - A ball's shape (spherical) rolls. It's literally designed (FORM) to roll (function).
Part 2: Form Follows Function - If you drag instead of roll a ball (let's say the ball is made of wood), you'll wear down the "roundness" of the ball. If you repeat that process on all of the rounded sides, you can create a block (that's one option.. but let's just imagine this is the case). So, "misuse" of the sphere can create a block - and a block's FUNCTION is to stay still (it is not made to "roll").
So, you may be wondering how this applies towards your health and your body...
There are 2 lessons we can learn from this.
Lesson 1: Your body was built to perform specific functions. Literally, the muscles, joints, bones, and every other structure (form) has an intended use (function). Using our body the way it was intended to be used leads to improved function and support of good integrity of the structures.
Over time, this means being able to do what you love to do (i.e. recreation, walking, and everything else you do on a day to day basis) better and longer without pain or restriction.
And this is the key to optimizing your body.
The opposite is ignoring the rules of Form and Function - and this leads to injury and dysfunction. Injury can be attained quickly (as in disclocating a shoulder) or slowly (as in wearing down a joint like you hip such that both bone and cartilage are affected).
If the injury is severe enough, your options become limited. Most people would choose to avoid this situation at all costs.
Lesson 2: When designing your exercise programs, you can support and enhance function by performing exercises that are "in-line" with how your body is built to move. So, it's important to carefully consider exercise selection as a component of a comprehensive program.
This means that working to increase strength while failing to consider balance and proper movements can lead to dysfunction.
The result of a balanced program is a balanced and enhanced body.
So remember to consider the lessons of FORM and FUNCTION when designing YOUR optimum body plan. Because true health and fitness really comes down to living life and functioning at your best!
Function follows form AND form follows function.
Okay, I'm not sure if it's really a rule. And I'm not sure if it originated in engineering. But it does hold true when it comes to your body.
Here's what it means:
Part 1: Function Follows Form - A ball's shape (spherical) rolls. It's literally designed (FORM) to roll (function).
Part 2: Form Follows Function - If you drag instead of roll a ball (let's say the ball is made of wood), you'll wear down the "roundness" of the ball. If you repeat that process on all of the rounded sides, you can create a block (that's one option.. but let's just imagine this is the case). So, "misuse" of the sphere can create a block - and a block's FUNCTION is to stay still (it is not made to "roll").
So, you may be wondering how this applies towards your health and your body...
There are 2 lessons we can learn from this.
Lesson 1: Your body was built to perform specific functions. Literally, the muscles, joints, bones, and every other structure (form) has an intended use (function). Using our body the way it was intended to be used leads to improved function and support of good integrity of the structures.
Over time, this means being able to do what you love to do (i.e. recreation, walking, and everything else you do on a day to day basis) better and longer without pain or restriction.
And this is the key to optimizing your body.
The opposite is ignoring the rules of Form and Function - and this leads to injury and dysfunction. Injury can be attained quickly (as in disclocating a shoulder) or slowly (as in wearing down a joint like you hip such that both bone and cartilage are affected).
If the injury is severe enough, your options become limited. Most people would choose to avoid this situation at all costs.
Lesson 2: When designing your exercise programs, you can support and enhance function by performing exercises that are "in-line" with how your body is built to move. So, it's important to carefully consider exercise selection as a component of a comprehensive program.
This means that working to increase strength while failing to consider balance and proper movements can lead to dysfunction.
The result of a balanced program is a balanced and enhanced body.
So remember to consider the lessons of FORM and FUNCTION when designing YOUR optimum body plan. Because true health and fitness really comes down to living life and functioning at your best!
Friday, July 20, 2007
Reality Checkpoint
We are bombarded with images of "perfect" bodies. These images reflect what others (i.e. advertisers) want us to believe.
So, for many of us, these images become the ideal. And so begins our qwest to look like "that guy" or "that girl".
But there is a serious problem with using these images as goals: They are not us.
Let me explain what that (seemingly obvious) statement means.
How these men and women got to look like that has nearly nothing to do with what our potential is.
The reality is that (1) some of them are just genetically gifted - they were just BORN that way (i.e. perfect proportions, low bodyfat, great skin, etc.) and (2) some of them "cheated" to look that way (i.e. surgery, airbrushed images, pharmaceuticals / steroids).
For most of us, those two factors are not in the cards. So, we'll have to work hard to get our Optimum Body. But just knowing this sets us on the path to success. We begin our journey with the knowledge that the road might be long with several hill (or mountains) to climb.
But beginning with reasonable expectations is much more prudent than thinking that "you too can have a body like that with just 3 twenty minute workouts per week."
So, for many of us, these images become the ideal. And so begins our qwest to look like "that guy" or "that girl".
But there is a serious problem with using these images as goals: They are not us.
Let me explain what that (seemingly obvious) statement means.
How these men and women got to look like that has nearly nothing to do with what our potential is.
The reality is that (1) some of them are just genetically gifted - they were just BORN that way (i.e. perfect proportions, low bodyfat, great skin, etc.) and (2) some of them "cheated" to look that way (i.e. surgery, airbrushed images, pharmaceuticals / steroids).
For most of us, those two factors are not in the cards. So, we'll have to work hard to get our Optimum Body. But just knowing this sets us on the path to success. We begin our journey with the knowledge that the road might be long with several hill (or mountains) to climb.
But beginning with reasonable expectations is much more prudent than thinking that "you too can have a body like that with just 3 twenty minute workouts per week."
Reasonable expectations allow for good planning, and deciding if we have to will to do what is required to achieve our goals.
And only those with the will to succeed will succeed.
Thursday, July 19, 2007
Form and Function - Doing What Works
There are certain rules that govern how our bodies work. If you follow the rules, there's a cause and effect relationship that is predictable.
That part seems obvious.
Here's the less obvious part.. and the part that almost no one talks about:
There are certain things about our bodies that science does not yet understand.
Here's an example...
Muscles contract and relax. And if you exercise your muscles with, for example, weights, it's possible to stimulate growth (called "hypertrophy"). But, as of right now, we have no idea how this happens.
We don't even really know for sure HOW muscles contract.
We have some theories (that have been around for about 50 years or so) but none are conclusive.
Even though we don't understand everything, there are some ideas you can use to get started.
Focus on what you can do, on what works for most (with an emphasis on using what works for those that are most like yourself), and do it. Do it with consistency. Record what you are doing. Monitor your progress (or lack thereof). Be willing to change strategies ONLY AFTER you have proven to yourself that the current strategy doesn't work.
With that in mind, I'd like to share some generally accepted rules.
1. For any given individual, a bigger muscle is a stronger muscle (i.e. if you biceps is 15" in circumference now, it is stronger than it was at 14") based upon cross sectional area of the biceps muscle.
2. You must present your body with a reason to adapt in order for it to do so (i.e. you must challenge your body to go beyond it's current capabilities for it to adapt). This process of CHALLENGE, PERSIST, ADAPT, REPEAT continues until you get to where you want to be.
3. You will not be able to appropriately challenge your muscular system until your cardiovascular system is sufficiently developed. (I'm not talking about doing cardio to burn fat. I'm talking about getting your system to a fundamental level of fitness so that you can achieve an intensity level appropriate to challenge and yield adaptation.)
4. You must support your body with proper nutrition and rest.
5. You must first learn HOW to move (i.e. technique and coordinated movements) before you can provide an appropriate challenge to stimulate proper adaptive change.
More thoughts to come soon.
That part seems obvious.
Here's the less obvious part.. and the part that almost no one talks about:
There are certain things about our bodies that science does not yet understand.
Here's an example...
Muscles contract and relax. And if you exercise your muscles with, for example, weights, it's possible to stimulate growth (called "hypertrophy"). But, as of right now, we have no idea how this happens.
We don't even really know for sure HOW muscles contract.
We have some theories (that have been around for about 50 years or so) but none are conclusive.
Even though we don't understand everything, there are some ideas you can use to get started.
Focus on what you can do, on what works for most (with an emphasis on using what works for those that are most like yourself), and do it. Do it with consistency. Record what you are doing. Monitor your progress (or lack thereof). Be willing to change strategies ONLY AFTER you have proven to yourself that the current strategy doesn't work.
With that in mind, I'd like to share some generally accepted rules.
1. For any given individual, a bigger muscle is a stronger muscle (i.e. if you biceps is 15" in circumference now, it is stronger than it was at 14") based upon cross sectional area of the biceps muscle.
2. You must present your body with a reason to adapt in order for it to do so (i.e. you must challenge your body to go beyond it's current capabilities for it to adapt). This process of CHALLENGE, PERSIST, ADAPT, REPEAT continues until you get to where you want to be.
3. You will not be able to appropriately challenge your muscular system until your cardiovascular system is sufficiently developed. (I'm not talking about doing cardio to burn fat. I'm talking about getting your system to a fundamental level of fitness so that you can achieve an intensity level appropriate to challenge and yield adaptation.)
4. You must support your body with proper nutrition and rest.
5. You must first learn HOW to move (i.e. technique and coordinated movements) before you can provide an appropriate challenge to stimulate proper adaptive change.
More thoughts to come soon.
Wednesday, July 18, 2007
Philosophy - Part 1
I recently read "Change or Die: The Three Keys to Change at Work and in Life" by Alan Deutschman. (Highly recommended for those seeking change in their lives).
One of the more profound lessons he shares is this:
When you are starting a program to effect change in your life, GO BIG.
Here's the basic idea: Most people that try to implement change fail. Only about 10% of us actually change. The other 90% of us flounder around, but never really change.
Deutschman shares a story that flips the odds. In his story, 90% succeeded in changing and maintaining that change over time.
What he suggests is that your probability of success is directly related to both the initial effort you put forth as well as the results you derive from your efforts in a short period of time.
People that committed to a program for a month - that worked at it, that followed all of the rules, that challenged themselves, and that were willing to do what it takes, and, as a result, had massive success relative to the short period of time - were 900% more likely to stick with the program!!
So this is Part 1 of my philosophy. When it comes to making changes that will ultimately get your Health and Fitness to where you want them to be - GO BIG.
Instead of taking "baby steps" - take GIANT STEPS. Do the things that will virtually guarantee quick, massive success. It's this kind of proof that change is not only possible but imminent that will carry you on to fulfillment and your Optimum Body!
One of the more profound lessons he shares is this:
When you are starting a program to effect change in your life, GO BIG.
Here's the basic idea: Most people that try to implement change fail. Only about 10% of us actually change. The other 90% of us flounder around, but never really change.
Deutschman shares a story that flips the odds. In his story, 90% succeeded in changing and maintaining that change over time.
What he suggests is that your probability of success is directly related to both the initial effort you put forth as well as the results you derive from your efforts in a short period of time.
People that committed to a program for a month - that worked at it, that followed all of the rules, that challenged themselves, and that were willing to do what it takes, and, as a result, had massive success relative to the short period of time - were 900% more likely to stick with the program!!
So this is Part 1 of my philosophy. When it comes to making changes that will ultimately get your Health and Fitness to where you want them to be - GO BIG.
Instead of taking "baby steps" - take GIANT STEPS. Do the things that will virtually guarantee quick, massive success. It's this kind of proof that change is not only possible but imminent that will carry you on to fulfillment and your Optimum Body!
My Story
My story is not one of a very overweight guy struggling to lose weight and finally tapping into some "secret" that helped me shed the pounds. I've never been "fat" - so I have no dramatic before and after photo. In fact, I'm probably just like most other people. I want to be healthy and be able to live life without pain or injuries. Sure, I like to look good - but I really just want my body to function the way it should.
So.. here's a bit about me:
I've never been on the cover of a fitness magazine (and I have no desire to!).
I don't work out 7 days a week (but I do workout.. usually 2-4 days per week for about an hour each session).
I don't diet (but I do choose well when shopping and eating... with one "cheat day" each week - on Saturday - when I eat whatever I want!!).
I'm a licensed Physical Therapist and Certified Strength & Conditioning Specialist currently practicing in Colorado. I own a clinic where I see patients several days per week. I specialize in manual therapy (where I use hands on techniques to treat pain and mechanical dysfunctions) and exercise prescription.
My passion is helping people get out of pain, and get to a place where they are working to attain optimal health and fitness. I love to teach, and hope that some of the information I have to share can help you to reach your goals.
You'll find no promises of losing "X" pounds in 2 weeks.. or claims of any magic bullets. I will, however, share with you the principles and techniques that I've learned and used (personally and with patients and clients).
Enjoy, and please let me know your thoughts!
-David
So.. here's a bit about me:
I've never been on the cover of a fitness magazine (and I have no desire to!).
I don't work out 7 days a week (but I do workout.. usually 2-4 days per week for about an hour each session).
I don't diet (but I do choose well when shopping and eating... with one "cheat day" each week - on Saturday - when I eat whatever I want!!).
I'm a licensed Physical Therapist and Certified Strength & Conditioning Specialist currently practicing in Colorado. I own a clinic where I see patients several days per week. I specialize in manual therapy (where I use hands on techniques to treat pain and mechanical dysfunctions) and exercise prescription.
My passion is helping people get out of pain, and get to a place where they are working to attain optimal health and fitness. I love to teach, and hope that some of the information I have to share can help you to reach your goals.
You'll find no promises of losing "X" pounds in 2 weeks.. or claims of any magic bullets. I will, however, share with you the principles and techniques that I've learned and used (personally and with patients and clients).
Enjoy, and please let me know your thoughts!
-David
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