Creating a positive feedback loop

A co-worker of mine recently told me that he needed help to not create a negative feedback loop when it came to exercise. An example being, touch something hot, get burned = learning, don’t touch hot things! Exercise, ache/hurt = learning, don’t exercise. Yeah, that makes sense.
Many times people believe exercise, ache/hurt = learning, don’t work out. And while there is definitely a “sore” period that you have to work through in the beginning, you don’t/shouldn’t always need to exercise to the point of exhaustion and extreme soreness. Remember, soreness does not = getting better. In fact, when you’re sore, what it means is that you’ve just torn up a bunch of muscle fibers and the only way they will heal is rest and proper nutrition.

Here are some examples of when soreness does not = better:

Being mauled by a bear

Being in a car wreck

Getting punched in the face

Tearing your hamstring away from the bone

Rhabdomyolysis (if you don’t know what this is, look it up)

Dropping a weight on your head

When you’re chronically sore to the point that you show no progression in your exercise program

Remember, the whole purpose of exercising is to achieve your goals, whether they are health related or purely narcissistic. For those who are looking for a positive feedback loop, how about exercise = all the guys want to be like you and all the girls want to be with you (for those who are married, you can throw in your spouse).

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I found the key!

Researchers have found that grip strength is a direct correlation to muscle mass, overall strength, life expectancy and life quality. If you have a strong grip, most likely you spend time lifting and carrying heavy things. When you do this you become strong all over. When you’re strong all over, you probably have more muscle mass and an increased work capacity. With an increased work capacity, you can work harder and longer; this ability to do work will help you sustain a long and healthy lifestyle. When I hear a story about a senior in their 90’s or older, it is usually accompanied by how they still do yard work, exercise and are self-sufficient. Maybe we should take note.

Do you want to know if you have good grip strength? Next time you are at the gym, weigh yourself(I’m 240lb), cut that weight in half (120lb), go find dumbbells that match that weight, and then hold onto them for 30 seconds (120lb in each hand). If you can do this, you have good grip strength.

Today's long cycle training:
28kg @ 10 rpm for 40 minutes (hand switch on the minute)

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Scope of practice: nutritional advice

There seems to a lot of discussion on what the scope of practice is for a fitness professional (non dietician) in providing nutritional information.

According to the ACSM, a fitness professional is able to provide information on the following (ACSM Health and Fitness Journal, May/Jun 2007, Volume 11, No. 3):

• Principles of good nutrition and food preparation
• Food to be included in the normal daily diet
• The essential nutrients needed by the body
• The recommended amounts of the essential nutrients
• The actions of nutrients on the body,
• The effects of deficiencies or excesses of nutrients, or food and supplements that are good sources of essential nutrients

Under the same guidelines we are not able to address:

• Nutritional assessment to determine nutritional needs and to recommend appropriate nutritional intake, including enteral and parenteral nutrition
• Nutritional counseling or education as components of preventive, curative, and restorative health care (manage or treatment of chronic diseases)
• Development, administration, evaluation, and consultation regarding nutritional care standards

Today's long cycle training:
28kg @ 10 rpm for 34 minutes (hand switch on the minute)

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To push or not to push? There shouldn't be a question.

If your exercise program does not provide you with the ability to push your car that has stalled out of the street, you may need to reexamine what you are doing.

Also, stability balls are still not considered weights.

Today's long cycle training:
32kg @ 10 rpm for 20 minutes (hand switch on the minute)

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Is there any bad exercises?

The answer is "yes" and "no". If an exercise causes pain (not the good kind) or injury, that client will not be paying you for your services very long; I would label that a bad exercise. If the exercise is safe, effective and produces the desired results, I would call that a good exercise.

Today's long cycle training:

28kg @ 10 rpm for 30 minutes (hand switch on the minute)

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Watch out Jack Sparrow!

Today I want to give a special shout out to one of my Clydesdales, Mrs. Tiphanie Brewer. I have had the pleasure for the last year and a half of training Tiph three times a week. Tiph is always an inspiration to those around her; to date she has lost around 80lb. This weekend Tiph will complete one of her bucket list goals, the Disney Land Half Marathon. If you hear of a random screwdriver shanking or an assault on Jack Sparrow at the finish line, it is probably Tiph.

Today's long cycle training:
32kg @ 10 rpm for 10 minutes (hand switch on the minute)
24kg @ 12 rpm for 10 minutes (hand switch on the minute)

I don’t usually mention my assistance exercises; I had a PR today worth mentioning. I performed a one arm swing with a 24kg bell for 10 minutes straight (hand switch on the minute).

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