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Pre-Exhaustion

 Tyler here,

Before resuming our train of thought on nutrition (our discussion from last time ended with the role of carbohydrates and fats in training),

I want to delve once more into the physiological aspect (because I love it) of training, and speak briefly about the concept of:

Pre-Exhaustion


The gorgeous thing about this concept is that it can transcend both the body building and strength training worlds.

Basically we take the more sensible approach of programming the multi joint / more complex movements first; with the smaller movements second. And then we flip it on its head.

Let’s first make sure a couple things are hashed out.

First, we must assume the coach prescribing this type of training to a client knows what’s going on – and isn’t just doing it for fun.

and, Second – that must be a good baseline of strength and quality movement in place first. 

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Essentially what a Pre Exhaustion Set is – is when you first perform a single joint exercise to pre exhaust some of the smaller, ‘synergistic muscles’ (which would be the prime movers in this case) and then immediately superset with a more complex multi joint movement that utilizes these synergistic muscles (but no longer as prime movers). 

What you achieve out of this can be a couple different major adaptations.

For a bodybuilder (not my clientele but they are out there) it can be a beautiful reverse pyramid systemic approach to increasing the cross sectional area of a muscle, while maintaining overall strength too.

For the people interested in strength and movement, what happens here is that by pre exhausting the smaller groups, we nullify any chance of recruiting them too much in the larger movement (remember they are helpers not doers). If they are pre exhausted, ones central nervous system has no choice but to utilize the larger multi joint muscle groups.

EXAMPLE

>Shoulder raises or Strict Presses (until failure)

super set with

>Push Presses

= Really efficient Push Presses!

Just remember this is an approach to training that NEEDS to have a solid baseline in strength and quality motor patterning. 

Consider implementing this technique into your training.

Enjoy, and stay strong people!!

TYLER LEES-SCHMUT

Co-Owner / Instructor / Author @

Contact us Now for a Consultation*

 

 

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Flow Movement – “CP-COBS” w/ Ball

FLOW

  • (def) : also known as the zone, flow is a mental state in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.

Interestingly, this is also a pretty good definition of Mindfulness.


‘HOW TO’ FLOW / be mindful

  • Anatomically‘ match your breathing with your movements : whenever you ‘get smaller’ (flex) let yourself exhale – and whenever you ‘get bigger/wider’ (extend) let yourself inhale.
  • Do not force anything (like ranges of motion or balance challenges) = 6 out of 10 in difficulty.
  • stay calm and clear minded (the breathing helps with this).

“CP-COBS”

-> Imagine a normal transition from ‘Childs Pose’ into ‘Cobra/Upward Facing Dog’ (A ‘prone press-up’ is also performed in the video = play with it! have some fun 🙂

-> Take this normal transition movement described above, BUT…. squeeze a Tennis ball between your feet / toes the whole time!

-> SUGGESTION: keep knees bent and the feet off the ground.

 

Play around with this movement for a week – AND PLEASE : give me feed back!

Let me know what movement issues you have, and I will suggest a ‘plan of attack’ in future video/Blog – & – if it helps YOU, tell anyone else you think it can help.

And as always,

Stay tuned for more…

– Flow Movement –

Stay Mobile My Friends 🙂

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Nutrition and Training


Appropriate nutrition is essential for performance.


In particular, correct nutrition is critically important for

  • Improvement of performance
  • Conditioning
  • Recovery from fatigue after exercise
  • Avoidance of injury

Food with physiological effects have been called “functional foods”  – Moreover, the effects that these foods have on the human body has been scientifically investigated.

This post introduces some ‘functional foods’, including basic nutrients – All of which have been shown to have a beneficial influence on the physiological processes that occur during exercise.

1.

Water

Let’s begin with the staple of all life.

Water is the main constituent in the human body. It is responsible for maintaining circulatory function, metabolic chemical reactions, elimination of waste, and maintenance of homeostasis as it relates to body temperature and blood volume.

When our loss of fluid exceeds our intake we lose valuable electrolytes and we are less efficient at thermoregulation; thus our performance declines.

Although water lacks many of the concentrated electrolytes we need in our blood stream, a combination of good nutrition prior to training, drinking mineral fortified water and keeping training time to a healthy 45-60 minutes will keep us in balance in that respect. 

2.

Enhancing strength with Protein

Muscle is composed of two major proteins and water. Therefore it is important to properly modulate your protein consumption when strength training.

Seems like a no brainer. 

Basically, this is what happens: there are a bunch of these molecules that are only slightly different, and they feed different areas of the body and absorb at different rates. These are amino acids.

Amino Acids are the building blocks of the macro nutrient known as protein. In a general sense they are utilized by your body in a different chronological order and for various specific purposes.

What we need to insure is that our protein intake is sufficient enough in (a)variety and (b)amount; in order to have immediate muscle supply for before and after hard lifting sessions – as well as to generate a store of amino acids in the blood that will later act to inhibit protein degradation.

In short some amino acids synthesize and some stop breakdown. Very important. 

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The recommended range of protein consumption is 1.4-1.8 grams per KG of body weight for active individuals such as all of you guys.

  • The easiest way to know you have an adequate amino acid ratio and protein consumption is to vary the animal and non animal sources as much as possible
  • as well as research a high quality (New Zealand whey is the cleanest) protein powder, glutamine (one of the few supplements I would highly recommend as it aids in gut health and inhibiting protein break down) 
  • branch chain amino acid supplement, which are easy to find these days. 

Stay tuned for a future blog post with a detailed list of foods and ‘friendly’ supplements + non animal based options and techniques for those other two macro nutrients: fat and carbs! (Oh no that C- word!!)

Stay strong all!!

TYLER LEES-SCHMUT

Co-Owner / Instructor / Author @

Contact us Now for a Consultation*

 

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5 Quotes 2 Inspire Your Compassion

5 Quotes to help centre your mind

When frustrated, or confronted with a difficult problem,

Allow these thoughts to direct your actions.

Settle into your own natural rhythmic breathing, before you begin.

Enjoy!


 

*

WITH UNFAILING KINDNESS,

YOUR LIFE ALWAYS PRESENTS WHAT YOU NEED TO LEARN.

> Charlotte Joko Beck<

^

*-*

WHEN WE ARE READY TO FORGIVE OTHERS

AND CEASE TO EAR ANY KIND OF RANCOUR,

THEN NO ONE WILL HAVE TO BE AFRAID OF US ANY MORE

>Ajahn Amoro<

^

*-*-*

DARE TO BELIEVE THERE’S A SONG IN YOUR HEART.

DARE TO BELIEVE IN YOUR DREAMS.

>Josei Toda<

^

*-*-*

*

SPIRITUAL SECURITY MEANS YOU ARE FULLY ALIVE AND COMFORTABLE IN YOUR LIFE AS IT IS,

WITHOUT EXPECTING ANYTHING.

>Dainin Katagiri<

^

*-*-*

*-*

DO NOT PERMIT THE EVENTS OF YOUR DAILY LIVES TO LIND YOU – BUT NEVER WITHDRAW YOURSELVES FROM THEM.

ONLY BY ACTING THUS CAN YOU EARN THE TITLE OF “A LIBERATED ONE.”

>Huang Po<

^


**DEDICATION:

Happy Birthday to my Dad!

 

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Toxic Fertilizer, Poison Fillings, and Shady Retail Practices

Good Day All,

This post might scare you a little….

The Good News is that next week I will post some practical solutions / steps you can take to avoid all these health dangers – Until Then!


 

Toxic Elements in ‘Fertilizers’

“The greatest concern with concentrated livestock operations is not only the low-quality food that is produced by raising livestock animals under stressed condition to maximize space while providing inadequate nutritional inputs and unnatural dietary choices, but also, the biomagnification of toxins.”

– Mike Adams :Health Ranger. *‘Food Forensics: the hidden toxins lurking in your food and how you can avoid them for lifelong health’. 2016. BenBella, Books Inc.

+

Mystery Meat / Nutritional Roulette

150% more marketable meat is harvested PER COW than was in 1975…. HOW!?!

  • Feeding practices are regulated very little! -> Mass-marketed foods in general tend to have questionable practices.
  • Feeding animals unnatural diets creates nutritional imbalances in them – and therefore there will be nutritional deficiencies in those who eat them.
  • Grains, Corn (and even candy!) have been used as feed – which is NOT properly digested; lowers pH levels – causing acidosis; which must be treated by antibiotics!
    • This mean that Factory Farming creates the very conditions which require the use of thousands of dollars antibiotics and pharmaceuticals *(increasing the likelihood of antibacterial resistant superbugs).

+

Bio-Fertilizers

  • Cattle, Poultry and Swine (etc) waste; contains traces of ALL heavy metals which end up in ‘Bio’-fertilizers.

WHY?

  • B/C the Feed that is used is high in:
    • heavy metals,
    • pesticides,
    • antibiotics,
    • Pharmaceutical compounds, artificial hormones, bacteria

> All these Toxins ‘Bioaccumulate’ in the plants grown from toxic soils,

> They get transferred to the animals that eat these plants,

> and finally they arrive in humans – who eat both the toxic plants and toxic animals:

  • Higher levels of toxins in those higher up in the food chain ->
  • Those higher on the food chain have the higher concentration of toxins (especially in their waste).
  • This waste then ironically gets used as fertilizer for crops and feed for animals.

+Example#1

Sewage ‘Sludge is OK fertilizer

  • says EPA, USCC, WEF (‘Biosolids’)

[Banded in 1992 after decades of use – still practiced in places like China]

“Long standing policy encourages the beneficial reuse and recycling of industrial wastes, including hazardous wastes, when such wastes can be used as safe and effective substitutes for virgin raw materials.” 1997.

*U.S. Environment Protection Agency. U.S. Environment fact sheet: waste-derived fertilizers. Solid waste and emergency response. EPA530-F-97-053. Dec 1997, www.nepis.epa.gov/Exe/ZyPURL.cgi?Dockey=10000LTW.txt

+Example#2

Dillo Dirt(2016)

Company from Austin Texas: Composed of human waste.

  • A ‘Biosolid’ on the retail shelves now that is NOT for eatable vegetable gardens (in fine print) : but sold on same shelf as common garden compost.
    • Contains ALL heavy metal toxins
    • As well as Fungicides

= Shady Retail Practices…

+Example#3

Mercury Dental Amalgams

1/3rd of mercury found in sewage sludge substrate is from mercury Amalgams and filling related implements.

*World Health Organization. Mercury in health care. Water sanitation and health. Department of Protection of the Human Environment Policy. August 2005. who.int/water_sanitation_health/medicalwaste/mercurypolpaper.pdf

 

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Dentistry – How your teeth are poisoning you

  • 90% have received filling
  • 8 cavities per person on average
  • World Health Organization has concluded that amalgam filling contributes to the vast majority of mercury accumulation in the human body
  • Chewing gum, brushing and fluoride use all increase mercury corrosion rates
  • Studies have shown that mental function improves just 10 months after removing mercury amalgams
  • Mercury finds its way into breast milk: the amount of which directly relates to the number of fillings the woman has.

Yet the American Dental Association insists that mercury-containing dental amalgams are a “safe, affordable, and durable material”

(Learn more*)

 

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Impossible to Grow Organic in China

‘AIR’POCALYPSE

  • World’s largest exporter
  • World’s largest carbon pollution emitter
  • In 2013 – 3.3 million hectares of land considered too polluted to grow crops
  • 90% of groundwater is polluted
  • ½ of exported rice contains high levels of cadmium
  • In 2009: 78% of the tilapia, 70% of the apple juice in the U.S. was imported from china
  • Along with environmental pollution issues there are:
    • Lax safety laws
    • Inability to enforce standards
    • Unsafe food additives and labeling
    • Drug residue
  • YET only 2%of imported food from China gets tested!

*Even foods labeled ‘Organic’ (if from China) WILL contain traces of toxins due to these conditions and practices.

The Take Away – Be aware of where your food is grown, and educate yourself as to where the most polluted places on earth are (then try to avoid products from there when making purchasing decisions – aka – support local small business!)

 

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I hope this is informative,

and that it will assist you on your path to a healthier YOU.

MC