Gameday Games

What's up, sports fans?

So who does not enjoy this time of year? College football on Saturday and NFL on Sunday. I don't know about ya'll but I like nothing more than grilling all weekend and watching the games. Unfortunately, this means I will probably spend too many hours on the sofa. Not good. So how do I reconcile? I make a game out of the game. Here is how that works:

1. Pick a game -This can be any game that you plan on watching. I usually do this with the early games on Saturday and Sunday but it could be done at any time on any day for any sporting event.
2. Make up your rules - This is the fun part. You can be creative. Start by assigning various moves and exercises to things that are likely to happen in the game. Example: 10 push ups for every first down, 20 lunges for every turnover, 10 burpees for every touchdown and 20 squats for every field goal. Another idea, this time for basketball, is do one burpee for every three pointer made. So on the first three you do one burpee, on the next made three you do two, on up until you are potentially doing twenty plus burpees on each make. It makes the ebb and flow of any sporting event much more exciting.
3. Choose your sides - Another component can be added if you are watching a game with rival fans. For example, say you are watching the 49ers and the Cardinals tonight on Monday Night Football. You are an avid Cards fan while your buddy is a Niners fan. Set up the rules where one team doing well makes the other team's fan do work, i.e., Niners sack the QB, Cards fan does 10 burpees, etc. This can get ugly.

Give it a try, let me know what you think. Watching sports should inspire us to be active, not encourage us to be lazy.


Jack

PS - The first time I tried this my rules were as follows: every touchdown we did 20 Kettle bell swings and 20 push ups and every field goal we did 20 lunges. We did this not with one game but while watching the NFL redzone, which shows all of the Sunday games. Needless to say, I underestimated the amount of scoring that happens in the NFL (there were 50 something touchdowns and 20 something field goals. . .)

Tune up

So, raise your hand if you have ever had an ache or a pain. If your hand is not up, you are either a liar or you live in a bubble. Everybody has issues that all too often go ignored. A sore knee, a stiff back, foot pain or just a general lack of flexibility. These are the kinds of wear and tear that we all encounter, whether you are an athlete or not. If addressed, these should not pose any long term threat to your ability to move. But if these issues are ignored they will get worse and increase your risk of more serious, acute injury, ie; damaged joints, torn muscles and broken bones. There is nothing worse than picking up a senseless injury and not being as mobile as you should.

The answer: your own bag of tricks to fix your issues. My number one source for expanding my bag of tricks is Kelly Starret's Mobilitywod.com. He is a doctor of physical therapy and takes a direct, sometimes painful approach to smashing your physical nastiness. With a few simple tools (golf ball, broom stick, foam roller, etc.) you can keep your issues in check and stay on your feet.
This approach is a low tech, drug free, surgery free way to not only stay healthy but also improve performance.

Here are some of the tools in my tool box;

• Golf ball - I keep one laying around and use it to roll out the tightness in my feet. This can help prevent plantar fasciitis and other lower leg problems. I also like to use the ball to roll my calf muscles, keeping them loose.
• Foam Roller - This tool is showing up in more gyms across the country but it seems like most people aren't sure how to use them correctly. This tool is used to massage any part of the body that needs attention. I spend a lot of time on my thighs, hips and back, usually prior to my workout. Check out youtube for more specifics on foam rolling.
• Yoga - Have you ever watched your cat or dog arch and stretch? We should take note. These moves from the animal world are called up and down dog in yoga and they form the foundation for a great stretching routine. Adding some of these moves into your daily routine will go a long way to keeping you limber and healthy.

Think about where your issues reside. Do you have tight hamstrings? Does your back hurt? Your neck? Knees? Feet? Expand your toolbox and start addressing those issues.

Jack

PS - Many of these mobility tools are rather painful, ie; standing on a golf ball. Think about a good deep tissue massage type of pain. Practicing self maintenance is a good chance to work on your mental toughness. Breath deep and go to your "pain cave."

Intensity

You hear this term thrown around all the time when talking about fitness. Personal trainers yell about it. Dig deep! Leave it all on the field! Everything you've got! But this is about as far as we get in terms of dialing up intensity. I propose we take a more precise approach. Hear me out.

One of the techniques I have learned is to visualize that you have an intensity dial that goes from 1 (asleep) to 10 (fighting for your life). Think about activities in terms of where they fall on that dial. Does your average day register above a 5? Where do your workouts normally fall? If you regularly do the same activity (treadmill, elliptical, etc.) does your intensity vary? I try to think in these terms when I plan any activity. If it is a short activity (Less than 5 minutes) then I plan to dial at least a 7. If it is a longer workout then I like to start a little bit less intense and finish strong.

Example: yesterday my workout was to row 5000 meters. My goal time was under 20 minutes. I had a planned pace that had me just on pace to hit my goal (about a 6 on the dial). With 1000 meters to go, I was 15 seconds off my pace. I had to crank up the dial to 7 and then to 8 for the last few hundred meters to finish at 19:56.

Having and applying this mental tool will give some focus to the otherwise vague concept of increasing intensity. Here are a few quick workouts to practice dialing up intensity.

• Tabata Squats - Using the Tabata format (8 rounds of 20 seconds of work and 10 seconds of rest) do your first four rounds at a 6. This should be a controlled pace but still challenging. Then finish strong with your last four rounds at an 8 or higher. This should be an all out effort and you should be smoked at the end. If you are not a practised squatter, keep these tips in mind: Keep your head and chest up, keep your knees above your feet and try and get your thighs parallel with the ground.
• One mile run - Mark off one mile or find a quarter mile track. Break the course up into quarter mile segments, or one lap around the track. Run your first lap at a 6. You should be breathing hard but not near smoked. Each lap, turn the dial up one, finishing your last lap at a sprint. You should get a faster lap each time. 

Try these out or apply the dial to your own workouts. Also think about the dial in your everyday life, i.e., stairs vs elevator, walking vs driving, etc. Not everything you do needs to to fall high on the dial but you should be exploring the upper ends of the dial from time to time. If you don't remember what a 7 feels like then its time to make a change.

Get out there and crank it up to eleven!

Jack

PS -  It has been interesting so far that writing things in this blog makes me more likely to heed my own advice. I guess writing things down really does increase the likelihood that they will get done.

PPS - Having the right music to match your intensity is a big help. Trying to hit an 8 on the dial while listening to Jimmy Buffett just makes things that much more difficult. Find the tunes that get you motivated.

Never "There"

"A true warrior tightens his helmet after the battle."
                                                                  -Some ancient Samurai

Ok, not a direct quote, but still, I like the message. In the quest to get better, there is no holy grail. You never get to a point where you can say "I'm done." You might reach a target weight or run a marathon or climb mount Everest. Then what? Do you stop pursuing a goal? Do you stop striving to get better? I hope not.

I have encountered this phenomenon. I had a goal that took me five years to attain. During these five years, I gained 40 lbs (not in a bad way), went from zero pullups to twenty five, ran dozens of miles a week, swam almost six miles straight and developed a practice of positive self talk, mental rehearsal and vizualization. When I reached my goal I was surprised to find that I had a big gap in my life. My goal had been reached. I had checked that box. Now what? What would fuel my fire? I spent almost a year just maintaining myself without any real direction. I was finding it hard to replace my big goal.

The answer that I have found works for me is that you can always be better. Whether its at your job, in you health and fitness, as a parent or as a spouse, you can always find a way to improve. It won't always be a huge thing that you are working towards. Not every goal can be a lofty, five year mountain to climb. Small goals can be set by assessing yourself and seeing what you can improve. Here are a few things that I have written down for myself;

• Drink more water in the morning. I know this is not a concise goal but I found that I am bad about not hydrating until the afternoon. Then I don't want to drink lots of water before bed, so I end up dehydrated the next day. Not good.
• Talk to my family at least once a week. I live across the country from all of my family and only see them a few times a year so keeping in touch is essential.
• Limit soda to once a week. This one went from once a week to once a month and now I almost never drink soda. I still like it but I'm just in the habit of not drinking it.
• Cook more. This is a new goal. It seems to be easier, cheaper and healthier to cook meals at home. When I get lazy, I am bad about defaulting to takeout. I have not really felt this one out, but it seems like eating out once a week isn't crazy. Treat yo'self!

These are just a few little personal goals. Yours can be anything you feel needs improvement. This process of self critique and improvement can be difficult, especially if you are doing well. But everybody can get better.

I realize this post got a little sidetracked, but lets bring it full circle; don't let yourself get sucked into a terminal pattern of goal setting. You might acheive a goal but then regress when you have no goals to pursue. Instead, try and establish a constant loop of self examination, goal setting, execution and getting results.

Lets hear what goals ya'll are setting in the comments section.

Jack

Breath

You do it all day, every day. It is one of the most taken for granted acts we do. Inhale. Exhale. It happens subconsciously but it can be used as a powerful tool to thwart stress, improve performance, increase focus or go to sleep.

Major league players use their breath to calm themselves down with the bases loaded. Special warfare operators use their breath to stay cool, calm and collected in high stress situations. High performance athletes use their breath to regain their composure when they are sucking wind. My point is that your breath is not merely a passive delivery system for oxygen. By focusing on controlled, deep breathing, you can take control of any tough situation, be it stress at work, a hectic day at home, or sinking the game winning free throw in game seven.

• Beat stress - Try this next time you feel stress creeping up into your brain; pause for 60 seconds and count out ten long inhales and ten long exhales. Make these deep, both in and out. Breath in through your nose. Mouth breathing sends a message to your brain saying "I need more oxygen", creating more stress response. This practice will bring you back to the present moment and let you manage your stress and move on with your day.
• Perform - If you go into any stressful situation without a plan, stress is sure to dictate the outcome. Whether its speaking in front of a crowd or running a 10k, actively controlling your breath is essential. I like to use a four count in, four count out pace. This not only keeps you present and focused, it also delivers more oxygen to your brain, boosting mental performance.
• Recover - Next time you do a workout (assuming you are breathing hard) try breathing only through your nose. This will keep you calm and challenge your ability to stay present. If you resort to mouth breathing (panic breathing) this signals your brain that you are getting tired. Take control.
• Sleep - Next time you go to bed, try this; lie flat on your back. I like to elevate my feet with a pillow and have my head flat on the mattress.  Count slow, controlled inhales and exhales. Try to clear your mind of thoughts of today or tomorrow. Focus on the breath. If you can count to ten then you are doing well. I usually lose focus. This is a practice I learned from yoga, a valuable tool that really shows how cluttered and hectic our brains can be.

 You can integrate these breathing techniques into any part of your life. If you  make an effort to breath better, you will see and feel the benefits.

Jack

PS - For another challenge, try breathing through your nose with one nostril covered. This will force you to breath deep and controlled. Do ten breaths on side and then switch. Plus, with your finger on your nose you will never get your power usurped.

Infect those you love

Ok, maybe that came out wrong.

Let me explain.

In terms of fitness, we directly affect our friends and family. People use their loved ones as a benchmark for what is acceptable in terms of body image, diet and level of activity. If randam dude #1 is overweight, statistically, his male friends and family are more likely to also be overweight. If random girl #2 is in great shape, statistically, her female friends and family tend to be in great shape as well.

This trend is not static. If someone makes a change in either direction (gets in shape or lets themselves go) then those around them tend to slide in the same direction. I have observed both types of change, both personally and through stories from friends. Here is an example;

A friend of mine has a job that requires an elite level of fitness. For this reason, he assembled an impressive garage gym and started a strict paleolithic diet. As a result, he went from in good shape to elite shape (about as healthy as you can get). His wife, while not overweight, was not an athlete, nor did she follow his diet. In fact, she mocked his diet while she ate junk. As she observed his transformation, she became curious and he started teaching her the basics of excercising in the home gym. Eventually, she adopted the diet, shed about 15lbs (down to 115lbs) and now she programs her own workouts and cooks 100% paleo meals (and chastises my friend when he cheats on the diet). In addition, her mother, who had never tried any kind of diet or exercise plan, started working out in the home gym and sticking to the diet. She also lost weight and looks and feels better. And it is too soon to tell but I bet his young daughter will pick up the same habits as her parents.

The point is you are not alone on your fitness journey. Your husband, wife, brother, sister, parents, kids, cousins, grandparents, grandkids, aunts, uncles, friends and acquaintences all see you as either a positive or a negative influence. Your efforts will have a ripple effect across your world. Seeing your family and friends healthy and active can be far more rewarding than a six pack.

So get up, get out and infect those you love. Your choice as to what you spread.

Jack

PS - If your family and friends are all fit, ya'll are much more likely to survive the zombie apocalypse. jI'm just saying.

Core VS Abs

Ok,

One of the biggest questions people have when it comes to getting in shape seems to be "how do I get flat, defined abs?" Fitness magazines focus on abs, regular gym goers devote extra time to abs. In general, our culture puts a large emphasis on having a flat, chiseled stomach. But if you look at a majority of people you will see a collection of doughy midsections. So where is the disconnect?

I have talked to many people who have become discouraged after repeated unsuccessful attempts to loose their spare tire and there seems to be a trend; sit ups and crunches and other "ab centric" exercises are at the center of their routines. These moves isolate the abdominal muscles, which are the ones that form the coveted six pack. The problem is that these muscles are only a small part of the core. Only doing crunches is like only doing bicep curls; you are ignoring a large part of your body.

Instead, you are better suited by doing exercises that require you to stabilize your entire midsection. Your core's job is to transfer power from your lower half to you upper half. The crunching motion is rarely used in daily life. Any time you  carry something, push or pull something or pick something up you are using your core.

So what are we to do? Here are a few moves to replace crunches and sit ups in your routine.

• Plank - This is one of the best core exercises out there. There are numerous variations but I like front and side plank. If you spend 5 minutes every day doing plank, you sill see a change (that's right, five minute abs). Try and work up to the point where you can do 5 minutes without a break.
• Windmill - This can be done with no weight or some weight over head (I use kettle bells). Start with less weight and see what feels comfortable. Start with a wide stance and raise one hand overhead (this hand will have the weight). Keeping your legs straight, reach your other hand down as far as you can toward you foot (left hand to left foot, etc). Come back up to standing and repeat. If you use weight, keep your eyes on the weight the whole time.
• Knees-to-Elbows - Find a pull up bar or something else from which to hang and mount the bar (hang from the bar). In a slow, controlled motion bring your knees to touch your elbows and the control the descent back to the hang. Try and do ten in a row. If you aren't able to do one yet, raise your knees as high as possible and hold them there for as long as possible. Repeat that ten times.

These three moves are valuable tools in my tool box. They can be done alone or as part of a workout. Try them out and you will see and feel a difference between your hips and ribs. Let me know what you think.

Jack

PS - As weird as it sounds, kegels are a valuable core strengthening exercise. They strengthen the pelvic floor, which is the bottom of your core. I was advised to work them into my daily routine by my team trainer after I hurt my back lifting. My core had fatigue and I lifted a weight out of position. Since then, I have focused more on a strong, well rounded core and I look better and feel stronger (and I'm injury free).