The Best of 2013!
As 2013 comes to a close, I wanted to share my top posts from the year and also share my favorite books. I hope you are pumped up to make 2014, your best year yet!
My Top Facebook Posts
1) I had a training session at the YMCA this evening. I saw a group of middle school kids performing cleans and presses with very poor form. Parents, it is worth it to get your child lined up with a good coach to learn Olympic lifts or any other complicated lifts. It’s important for their safety and also ingraining good technique. There are a lot of good coaches here in the valley, and I recommend finding one when your child is ready to begin strength training.
2) A client of mine from the past who has been working out on their own called today and wanted to know what they could do to reach their updated goal of losing a little more body fat. Their nutrition is good and they strength train on a regular basis, but they have continued to do the same kind of cardio workout. The best advice I would give was to break through their plateau by mixing up the ways they do their cardio training. Instead of increasing the length of your workout, try something new. If you get stuck in a rut, it’s time to analyze your program and see if their is anything you need to change.
3) A study in the European Journal of Applied Physiology showed that when people count while performing an exercise, they tend to fatigue faster. They fatigue faster because similar areas of the brain are activated, so counting takes away from the muscular contraction. This is one of the advantages of doing a timed set.
4) Here is a great blog post about the benefits of long duration, low intensity cardio. The fitness world has shifted towards focusing on high intensity intervals. I will admit that I have seen the research on high intensity and the benefits are impressive in a short amount of time, but sometimes I need to read something like this to remind me of the benefits of the opposite approach. If we are strictly looking to optimize our health, then a balanced approach to exercise is probably the best answer and always will be. http://robertsontrainingsystems.com/blog/long-duration-low-intensity-cardio/
5) I’ve been listening to a youth strength coach podcast and he was referencing some research that he has read before about European countries that had long term, well performing athlete development programs. The athletes have to have a mandatory 300 workouts developing form, function, and pattern before they can ever do a maximal lift. There is no reason to rush young athletes into performing maximal lifts.
6) If you have questions about supplements, this is a great site where you can do your own research. http://examine.com/supplements/
7) An interesting article about pacing! http://www.runnersworld.com/race-training/disadvantages-perfect-pacing
8) ”There’s good and bad salt…..Know the difference!” http://kfor.com/2013/07/09/cdc-admits-long-standing-error-there-is-no-benefit-in-reducing-salt/
9) Big muscles might not always be functional! =)
10) It will cost you 30 squats! http://www.huffingtonpost.com/2013/11/12/moscow-subway-squats_n_4241414.html
My Top Blog Posts
1) http://roguevalleyfit.com/fitness/snowdays2013/ This contains a PDF of an outline I created for a school presentation on exercise. Unfortunately, school was cancelled due to snow and ice, and the presentation was postponed indefinitely.
2) http://roguevalleyfit.com/uncategorized/i-give-thanks-for-in-2013/ I am thankful for all the things I learned in 2013!
3) http://roguevalleyfit.com/nutrition/fat-chance/ One of the best books I have ever read about obesity and it’s causes.
4) http://roguevalleyfit.com/coaching/positive-coaching/ My most recent blog post. I believe a coach can get positive results without having to resort to yelling, screaming, and demeaning the players.
5) http://roguevalleyfit.com/fitness/three-planes-of-motion/ We move in three planes of motion, shouldn’t we train and stretch in the same way?
1) April 2013 Newsletter: http://us6.campaign-archive2.com/?u=ceb9526abfd34431d1aff4509&id=efc1afd098
2) March 2013 Newsletter: http://us6.campaign-archive1.com/?u=ceb9526abfd34431d1aff4509&id=d6f1ec0c8e
3) June 2013 Newsletter: http://us6.campaign-archive1.com/?u=ceb9526abfd34431d1aff4509&id=296861b94a
My First Informational Video
My Favorite Books Of The Year (In no particular order of importance)
1) Story of the Human Body by Daniel E. Lieberman: It’s almost like having two books in one. The first part is dedicated to the evolution of humans through history, and the second part is about the mismatch of humans with the modern world. You can check out my blog for a more detailed look into the book. http://roguevalleyfit.com/books/the-story-of-the-human-body/
2) Fat Chance by Robert H. Lustig, M.D.: This was one of my top blogs for the year and as I mentioned above, one of the best books I read about obesity and it’s causes. I will give you a hint, it has to do with sugar. Read more about it at my blog.http://roguevalleyfit.com/nutrition/fat-chance/
3) Eleven Rings by Phil Jackson: I loved Sacred Hoops and this new book didn’t disappoint. A chance to learn more about how a great coach worked with some of the greatest players to ever play the game of basketball, and succeeded. He was able to teach them to leave their egos at the door and work together as a team.
4) Antifragile by Nassim Nicholas Taleb: I’ll admit that it was not the easiest read because some of the information went over my head, but the concepts I did understand, were truly fascinating. Taleb makes a case for adding a little chaos and randomness in our lives, because we can actually gain from it and flourish.
5) Switch by Chip and Dan Heath: It’s a book about learning how to make changes in your life. There are large number of strategies in this book that can help you make changes, even the tough ones. It includes the bright spot strategy, which I talked about in one of my blog posts. http://roguevalleyfit.com/books/bright-spots/
6) David and Goliath by Malcolm Gladwell: This is a book about underdogs and how they can overcome obstacles even when the odds don’t look good. My favorite story was about a basketball team that didn’t have a lot of talent, but they ended up using a full court press all the time to be successful. Instead of having a player guard the player inbounding the ball, they had her float around, which ended up resulting in a steal a majority of the time. I love these stories of people being innovative and trying something new. There is often a lot of resistance to it, because it’s different, but someone has to challenge the status quo. We may not realize it, but sometimes it’s truly the underdog who has the advantage.
7) Pure, White, and Deadly by John Yudkin: The true pioneer in uncovering the dangers of sugar consumption. Check out my blog post. http://roguevalleyfit.com/diet/pure-white-and-deadly/
8) Whatcha Gonna Do With That Duck by Seth Godin: A large collection of Seth Godin’s blog posts about marketing that had me often sitting in quiet reflection. I great book for anyone who does marketing, which is just about everyone.
Thanks again for all of you that have supported me over the year. It means a lot to me and it allows me to do what I love for work. I hope I can bring you even more new and interesting information from the world of fitness and health in 2014. Let’s make the upcoming year an awesome one! Don’t push your dreams aside this year, go after them with all you’ve got. I believe in every one of you. If you want it bad enough, you’ll make it happen. I will leave you with a video I shared recently on Facebook.