CategoriesNutrition Strength Training Supplements

Two Things You Should Check Out

Note from TG:  I try my best not to come across as someone who overhypes stuff to my readers on a daily basis. 

I mean, it’s not really THAT big of a deal that The Wolverine opens this weekend.  You’d think based off how excited I am that I’d be walking around all week with toy Wolverine claws on or something.  That’s just silly talk.  Nope, not me.  That’s just absurd.

The Wolverine!!  Arrrrrggghhhh%@*!*!*^$*@!!

Okay, now that I’ve gotten that out of my system. I like to think that when I do go out of my way to promote something on this site that it’s something I know works and that I KNOW will help a lot of people.

It just so happens that today marks a unique instance where two things deserve your attention.

You know the pivotal scene from Raiders of the Lost Ark when that evil Nazi Gestapo agent’s, Arnold Ernst Toht, face was melted off his, um, face?

Well I just had a similar experience from all the knowledge bombs that were thrown my direction after watching a sneak peak of Mike Robertson’s Mobility, Flexibility and Stability Training presentation.

A (40+ minute) presentation, mind you, he’s offering for FREE in anticipation of the release of his brand spankin new product, Bulletproof Athlete, next week.

Yeah, yeah I get it: mobility schmamility.  We need another mobility presentation about as much as we need another Tracy Anderson workout DVD.

Fist pump for that one, right?

But this is Mike freakin Robertson we’re talking about here. The guy trains his fair share of professional athletes and world record holders in powerlifting. Not to mention the numerous physique athletes and average Joes and Janes who trust him to keep them healthy, kicking-ass, and taking names.

There aren’t many coaches out there I trust more than Mike, and you can rest assured that whenever you have the opportunity to listen to him, you’re going to learn at least one thing.  Or in my case, 20.

In this presentation you’ll learn:

  • The three BEST methods for improving mobility from head to toe.
  • A definition of what mobility really is (as well as what it isn’t!)
  • Why mobility and stability are critical components of smart training, and why you need both to dominate in the gym or on the field.
  • How improving mobility can help you get rid of aches and pains in your knees, back and shoulders.
  • And most importantly how mobility training can help take your performance to the next level – whether that’s running fast, jumping high, or lifting heavy things for fun, Mike can help you out.

Again, this video is totally FREE, but only for the next couple of days.

Check it out HERE.

Something else I think many of you may find valuable and will want to check out is Examine.com’s Supplement Goals Reference Guide.

As a strength coach, and as someone who works with numerous high-school, collegiate, and professional athletes myself, on an almost daily basis I get asked “dude, is it customary to coach with your shirt off?” “dude, what supplements should I be taking?”

I’m not one to bag on supplements, as there’s a mountain of evidence to back their use.  But more often than not I fall into the camp which views supplements as progress enhancers, not progress starters.

Put another way:  if you’re current training and/or nutritional approach isn’t garnering the results you wanted, whether it’s to pack on mass, finally get rid of that ‘muffin top,’ or squat a rhinoceros (just go with it), taking a pill or adding a powder to your drink typically isn’t going to amass to much other than an empty wallet.

Nevertheless I do feel (s0me) supplements have their place, and serve a purpose. I believe things like fish oil, vitamin D, and protein powder, to name a few, should be utilized if for nothing else than their health benefits alone.

Where things get murky is when walk into your local GNC or open the latest MuscleRag and are inundated with supplements left and right that will claim to give you a six pack in three weeks, increase your testosterone levels by 217%, and make you shit rainbows (if that’s your bag).

The main monkey wrench is finding a reputable resource which doesn’t have an ulterior motive other than to give you evidence based research; something which will either confirm or dispute said claims.

Well here it is:

 

Supplement Goals Reference Guide

 

Some of you may recall a guest post that Examine.com’s very own, Sol Orwell, wrote earlier this year titled Supplements That Suck, Supplements That Work, and Supplements That Are Underrated – Part One, and Part Two, which you can think of as the Spark Notes version of the reference guide.

And that really isn’t giving it its due diligence.  We’re talking about a 700+ page manual that’s taken over two years to put together, encompassing over 20,000 individual studies, for only $29!

Needless to say, these guys know what works and what doesn’t.

Anytime you need to find out what a particular supplement does (creatine, for example) or are interested in a particular health goal (lowering blood glucose levels) this guide should be your go to source.  And you can feel confident that you won’t be misguided with smoke and mirrors or disingenuous intentions.

It’s just solid, evidence based information all around.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: Sleep Quality, Supplement Confusion, and Nutrition Gurus

I think I’ve got a pretty epic blog brewing for all of you that, if all goes to plan, should be posted by either tomorrow or early next week.  I still have a bit of tinkering to do with it, but I think it will be well worth the wait. And while I’ve never been one to toot my own horn (except for like once a week) it could very well win me a Pulitzer Prize for best piece of literature ever written.  Give or take.

Assuming, of course, I’m able perform a miracle and do so without spelling something wrong or use the word they’re when I meant their.  Or is it there?

Crap! I always get them confused.

Anyways, slight exaggerations notwithstanding, I plan on posting my latest installment on The (New) New Rules of Lifting for Women, and this time I’m going to delve into the topic of the scale and whether or not I feel it’s a good tool to use to judge progress.

So, stay tuned for that one.  In the meantime, here’s some other stuff to read.

Fascinating Facts About Sleep – TC Luoma

Thankfully I’ve never had any issues falling asleep, or staying asleep for that matter.  I know there are a lot of people out there who aren’t quite as lucky and are walking around like zombies day in and day completely sleep deprived.

Don’t believe me?  If any of these have happened to you within the past year, it’s a safe bet you’re not getting enough sleep:

1.  You showed up to work without any pants on.

2.  You kissed the toaster good-bye this morning and not your significant other.

3.  You brushed your teeth with foot cream and didn’t even bat an eye.

Unfortunately many people are just too wired before heading to bed, which makes falling asleep all the more challenging.  I for one have a set ritual:

– I try to turn off all screens an hour before bed.  Which means no tv and no checking emails.

– I cap off the night with a cup of mint hernal tea and some ZMA.

– Once it’s time for bed, I crawl into my Transformer PJs, turn on my fan (white noise), close all the shades and curtains, and read for a good 30 minutes.

It’s like my body knows the ritual, and by the time I turn my light off I’m asleep within a few minutes and dreaming about becoming BFFs with The Rock as we fight crime on the streets with our fire-breathing dragons.  Gotta love ZMA dreams!

But like I said, there are many people out there who don’t have this luxury.  There’s a real struggle for many out there to not only get to sleep, but stay asleep, which is going to have long-stemming ramifications on things like T-levels and just overall quality of life.

I felt this article by TC was a fascinating (hence the word in the title) look into the history of sleep.  Apparently, we’re doing it wrong….;o)

We’ve Solved 90% of Supplement Confusion – The Guys Over at Examine.com

With 17,000+ citations it’s a safe bet that both Sol Orwell and Kurtis Frank have looked underneath every rock and barked up every tree to provide what’s arguably the most complete database of supplement reviews on the web.

What works?  What doesn’t?  What makes you piss out your ass for three days?  Is Creatine worth taking?  What benefits does fish oil really provide?  And what the heck is Yohimbe?

All the answers are here, at your finger tips.

Well played, fellas.  Well played.

Cue slow clap here.

Opinion Stew – Dr. David Katz

Isn’t it funny (or more appropriately unfortunate) that anyone can be a nutrition guru?  Seemingly anyone who has an opinion – or happened to lose 20 lbs last month – is somehow an expert when it comes to nutrition.

It’s crazy.

To quote the good doc himself, “For now, anyone who shares opinions about nutrition or weight loudly and often enough — or cleverly enough — is embraced as an authority, with no one generally even asking what if any training they’ve had.”

In this awesome opinion piece, Dr. Katz speaks some well needed truth.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 8/31/12

Can you believe it’s almost September!!?!?!  I was writing our rent check this morning and I couldn’t help but think to myself, “WTF….September starts, like, tomorrow.”

It seems like yesterday I was excited about summer starting, and now it’s almost freaking over.  The worst part?  I can count on one hand the number of times I had the opportunity to take my shirt off.  That’s just completely unacceptable.

The positive in all this is that 1) I planned a special weekend “getaway” with Lisa and the weather is supposed to be amazing, sooooooooo basically, my shirt is coming off.  And 2) Autumn is my favorite time of year.  Being from the Finger Lakes region originally (in central New York), I grew up appreciating the contrast of colors that would surround the lakes during this time of year.  Luckily New England is just as beautiful in a lot of ways, and I think every person out there with a Y chromosome agrees that nothing beats the smell of college football season right around the corner

Nonetheless, it’s going to be brief today. Here’s some stuff to read to tide you over between rounds of Angry Birds.  It’s Friday, I know you’re not working.

The Hidden Truth about Calories – Rob Dunn

This was sent my way via Twitter, and while I know there are parts of this article that could easily be dissected and ripped to shreds by the nutrition nerds out there, I thought this was a pretty thought provoking piece overall.

Creatine – Examine.com

We get asked quite often about supplements at the facility.  While we first go out of our way to instill in our athletes (especially the younger, more impressionable ones) that eating real, whole, minimally processed foods is the best avenue to travel, I’d be remiss if I didn’t mention that we do view supplements as part of the equation.

Note: We never push supplements onto our clients, but if the topic ever manifests itself, we feel it’s important to provide as much factual, concise, and relavent information as possible.

With our athletes, it usually comes down to helping them filter out the stupid and help them understand that supplements are just that….supplements.  They can serve a purpose, but won’t trump a solid training and nutrition plan.

More importantly, with the parents that entrust us with their kids, it’s about educating them that supplements <=> steroids.

This is never more prevalent than when the topic of creatine pops up.  While it’s the most researched supplement in all of human history – and yes, it’s safe and effective – you’d be surprised as to how many parents, usually as a result of some bloated cautionary tale from their family doctor, are under the impression that creatine is a steroid and causes global warming.

And to their credit, they should be leery and pessimistic.  There’s a lot of shady stuff out there.

I just chuckle and tell them that, no, polar bear farts cause global warming, and that  creatine is completely safe and then hand them a very abbreviated version of the link above (which is arguably one of the most thorough reviews you’ll find anywhere).

60+ Lessons from the 2012 Midwest Performance Enhancement Seminar – Mike Robertson

I was bummed I couldn’t make it out to Indy for this seminar as the line-up was an All-Star cast of  who’s who in the industry. Nevertheless, Mike does a fantastic job of recapping some of the highlights from what seemed to be an amazing weekend.