Combining Yoga and Kettlebells: Triangle Pose and Windmills

Trikonasana, Triangle Pose, teaches many elements in one posture such as stability and evenness. This stance expands the chest and builds strength in the thighs, legs, and feet. Practicing Trikonasana eases stress as your mind works to balance the effort between your arms, legs, and torso. This pose also helps with anxiety, improves digestion, and stimulates the internal organs. All these benefits and yet I used to hate this pose. I knew how beneficial Triangle pose was, but yet I couldn't bring myself to work on this pose.

The turning point for me when I learned to love Triangle came from kettlebells and one move in particular, the windmill. The windmill targets your obliques, but it also works the hamstrings, glutes, and shoulders. A few weeks ago, I dusted off an old ashtanga yoga DVD and when triangle pose came I decided not to skip it. To my surprise this pose felt great. It was the deepest I had gone in the pose. I owe it to the yoga kettlebell combo. Yoga and kettlebells are an unlikely pair, but provide incredible benefit when combined. Windmills strengthened my core and increased flexibility in my legs allowing me to reap greater benefit from Trikonasana. Triangle pose helped quiet my mind and lessen my stress. These two moves provide powerful benefit.

Here are quick descriptions of the two exercises if you want to give them a try:

Trikonasana

Start in Warrior II, straighten your front leg. Extend your lead hand and fold at the hips reaching your hand down to your knee, shin, or floor. Reach for the sky with your opposite hand. Keep your torso extended, sides even, and shoulders in line.

Windmill

Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself as far as possible. Pause for a second and reverse the motion back to the starting position

When you combine these two moves you will create more space and evenness in your body. This awareness will help to unite your body and mind giving you mental and physical strength.

Namaste!

100 Consecutive Push-ups

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A few weeks ago, I posted a list of the top ten bodyweight exercises and number five was to perform 100 consecutive push-ups. The push-up is something that has been used in any number of programs from physical education to military conditioning programs. For consistency, the push-up I am describing starts lying face down. Place your hands by your shoulders, keep your torso rigid and press up. Once your arms are fully extended the only points of contact with the ground are your hands and toes. Lower back down and that completes one repetition. Test your max number and then you can start a training program.

I found a six week program to help you complete 100 consecutive push-ups, aptly named onehundredpushups. The program lays out a straight forward progression over the six weeks and is simple to follow. At any time you can repeat a week if necessary, but if you stick with it you will knock down another one of the “top bodyweight exercises”. For those that already can hit a high number of push-ups you should start at week 3.

Let me know how it goes.

Add some spice using the various push-ups in this video from Coach Tara (FYI she is 42 and rocking it!). This is part 1 of 2, and the second series is even more challenging.

Guidelines to a Healthier You (Exercise Consistency)!

People continually try to complicate getting healthy, but it boils down to exercising and eating right. The key to health is to be consistent. You do not have to be a molecular biologist to understand that eating more calories than your body needs will lead to weight gain. Those extra calories are going to be stored for later which means more fat. I understand that life gets busy, but being consistent with a plan is worth your health. The purpose of this post is to give you some basic ideas that will be a roadmap to wellness.

Here are some simple rules I use. I hope they help you make better choices.

Exercise:

1. Set a goal. Pick a target to work towards. It can be to loose more weight than your coworker, run a 5K, 10K, full marathon, climb a mountain, or chase your daughter. It doesn’t matter what the goal is, but that it helps focus your exercise.
2. Do something everyday. Be active everyday, and pick 4 days per week to get a serious sweat on for at least 30 minutes. It can be mowing the lawn, vacuuming, walking the dog, or take up a sport.
3. The two day rule! You can’t miss 2 days of working out in a row. You can skip one day. But not the next!
4. Don't put off exercise. I am a pack rat. I build up piles of clutter to a point that it feels overwhelming to deal with. Then I start sorting and it goes by quickly. I feel better once it is taken care of. Exercise is the same way so follow the 2 day rule and you will stay ahead of the clutter.
5. Exercise can be done anywhere. It is ok if you can’t workout for a straight 30 minutes. Split it up through out the day by using Tabata intervals. Do something active during the commercials. Consistently making time for activity is the key.
6. Rest. Your body needs time to repair and that is primarily done while you sleep. Go to bed early. Use the DVR, I think it was invented for late night television.
7. Your quality of life will be so much better with exercise and healthy eating! Remember this is an investment in your wellbeing. The money spent now will pay off in dividends that can only be measured in the wonderful experiences shared with others. Following Nike's slogan…Just do it!

Nutrition:

1. Eat 3 meals each day. Providing your body with a consistent source of energy will keep your metabolism burning.
2. Eat 2 snacks per day. This will keep your blood sugar levels stable and avoid binging when hungry.
3. More veggies please. The goal here is 9 servings per day (variety is key)!
4. Fruit, a gift from God. Fruit is your dessert so don't go wild (remember it still is high in sugar).
5. Carbs are ok...but only when complex. Think of the grains your grandma used for her cooking. Simple and Processed carbohydrates rapidly convert to glycogen (sugar) in the body and burn too quickly leaving you craving more food. Instead, get back to the basic whole grains like oats and try some more exotic grains like kamut, amaranth, and quinoa.
6. Fiber is your friend. You will be amazed at how little fiber you eat each day. Aim for 30 grams of fiber per day if you want to help your digestive system out.
7. Choose lean proteins. Vegetarians stick with legumes, lentils, nuts. Carnivores choose fish, chicken, and eggs.
8. Drink lots of water. Aim for a glass every hour you are awake. I try to drink a gallon per day.
9. Don't eat 2 hours before bedtime.
10. Eat slowly. The Europeans make meal time a social occasion and savor their meals. Slowing down allows the body’s natural appetite control to work.
11. If you feel full, you ate too much. Focus on savoring the meal and only eat enough to be satisfied. You do not want to feel like you need a nap afterwards.
12. Don't sweat it if you fall off the wagon. Shake it off if temptation gets the best of you. Nobody eats healthy 100% of the time. Just make sure that your next meal is healthy. Your body will thank you for every step you make towards a healthy diet.
13. Why are you eating? Ask yourself if you are eating for emotional or physical hunger.
14. Quality in, Quality out. I have a sweet tooth, but when I gorge on sugar I am hurting afterwards. Be honest, you feel better when you make healthy choices.

I have found it way too tedious to write down my food consumption and track my exercise. If you are like me than you need to check out www.fitday.com. It is a free online diet and weight loss journal that takes the guess work out of calculating calories in vs. calories out. Go create an account and start logging your food and exercise. FitDay rocks, it is user friendly, and the best part is that it is free!

You will be on your journey to a healthy life when you consistently stick to the above guide!

Start today!

Introducing Zori, My First Child!

Life is full of gifts that inspire us, challenge us, and change us. They are gifts that give us purpose. These life gifts shape who we are and where we are going. Every gift requires a specific set of skills. There are numerous ways to learn these new skills or improve existing ones. Each day we must choose whether to increase the skills necessary to flourish with these gifts.

July 10, brought a huge life gift and an opportunity for me to learn a new set of skills. I am now the proud father of a beautiful little girl, and in less than four days this tiny bundle of joy cast her spell on me. Zori, my first child, came into this world at 3:33 A.M and it took no time for her to wiggle into my heart. This new milestone in my life will require skills that are completely foreign to me, but fortunately she is forgiving (well at least her joy comes back with each passing wave of crying). My heart has reached a new depth of love and I am filled with gratitude. I have an incredible wife and now an incredible daughter. I am truly blessed.

As I am now choosing to learn the necessary skills to be a dad; I will need your prayers, thoughts, and words of wisdom. This responsibility frightens me somewhat until I look into those little eyes. I recently read an article on giving and a phrase stuck in my mind…you are most fulfilled when you are serving others. This gift of a daughter is going to take a tremendous amount of effort to raise, but I am already feeling more fulfilled in serving her. This new shift in life’s journey will hopefully shape me into a better person.

Thank you for all the thoughts and prayers! I can’t wait for the adventures that lie ahead!

Red Yeast Rice Study Shows Promise for Dyslipidemia

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There is hope for those that have elevated cholesterol but can not take statins because of pain. A recently published study in the Annals of Internal Medicine, June 16, 2009 issue found red yeast rice and a therapeutic lifestyle change to significantly lower LDL-cholesterol levels in patients that are intolerant to statins. The Chinese have been using red yeast rice for centuries to treat blood circulation, gastric issues, spleen and stomach health. The yeast, Monascus purpureus, grows on rice and produces monacolins which collectively give us red yeast rice. The monacolin you may be familiar with is lovastatin, Mevacor, produced by Merck & Co. Lovastatin comes from “monacolin K” which is a powerful inhibitor of HMG-CoA reductase.

The lead investigator Dr. Becker started studying red yeast rice after several of his patients switched to red yeast rice and stopped taking their statins due to mucsle pain. The patients did not suffer adverse effects to their lipid profiles. Dr. Becker designed a study with 62 patients with dyslipidemia and a history of stopping statin therapy due to myalgias (muscle pain). The patients were randomized to receive 1800 mg of red yeast rice or placebo twice daily for 24 weeks. All patients were enrolled in a 12-week therapeutic lifestyle-change program that included eating a Mediterranean-based diet, an exercise program, and relaxation techniques.

Following 12 weeks of treatment, LDL- and total-cholesterol levels were significantly lower in the red-yeast-rice group when compared with the placebo-treated patients. HDL-cholesterol levels were unchanged with treatment, and triglyceride levels were not significantly different between treatments. LDL- and HDL-cholesterol levels increased slightly from weeks 12 to 24, the investigators attribute this because the lifestyle intervention program ended and adherence to therapy declined.

Dr. Becker mentioned the daily amount of red yeast rice in the study amounted to 6 mg of lovastatin. The normal does of lovastatin is 20 mg to 40 mg. Dr. Becker said the benefit of the red yeast rice goes beyond the “monacolin K” contained and its effectiveness may also be from the numerous other monacolins. All the monacolins in red yeast rice might work to lower LDL-cholesterol levels without causing recurrent muscle pain. Further research is necessary, but red yeast rice may be a good alternative to traditional statin therapies.

There are two things you need to do before you run out and buy red yeast rice. First, talk with your physician especially if you are already on a statin because these two should not be combined without your doctor’s supervision. Second, you get what you pay for…check consumerlab.com and you will find that there is a huge quality disparity between brands. Your local health food store will be able to help you pick a quality brand.

How to Perform a Pistol Squat

Last week I posted a list of 10 bodyweight exercises and the first on the list was 10 pistol squats with each leg. The pistol squat popularized by Pavel Tsatsouline builds phenomenal leg strength by using only your bodyweight. Performing pistols takes flexibility and strength as it incorporates the joint’s full range of motion. Training pistol squats will rewire your kinetic chain of movement and build dynamic power.

Description of the Pistol Squat

Start with one foot flat on the floor pressing down through your heel and hold your other foot straight out in front of you. Extend your hands out in front of you and then lower yourself down until your hamstring touches your calf. Pause for a second and push back up. Keep your shin vertical and your core tight. Pavel describes the pistol squat as being an exercise of complete body tension. The pistol squat done properly does not use momentum to bounce back-up, but rather complete muscle control, hence the body tension. Check out Pavel’s The Naked Warrior for a detailed breakdown of the pistol and exercise variations to build up to the pistol.

How I built up to my goal.

It took me two months to go from not being able to do one pistol squat to doing 10 with each leg. The key for me was to build the volume slowly by performing low numbers of reps spread throughout the day. Part of my success was to break this exercise into two stages. First, I needed to increase my hip flexibility so that I could acheive a deep enough squat. I used a flight of stairs to increase the depth of my squat and work up to unassisted pistol squats. Week one, I started with my heel against the first step and squatted until I was sitting on the stairs (for me it was the third step up), paused and stood up. Week two, I stood far enough away from the stairs so I was squatting deep enough for my butt hit the second step. By the third week I was lowering down to the first step. During these first three weeks my goal was to be able to complete an unassisted pistol squat. Every time I went by the stairs I performed a few repetitions alternating legs each squat. You can use a stool, chair, or whatever is handy. Remember to build volume gradually because you are also working the tendons and ligaments. The fourth week I was able to perform a pistol squat without assistance. Now starts the real building phase. The description of each week that follows is an example of one set. I would do three to five of these sets spread throughout the day. Each set consisted of 10 reps per leg. Here is the repetition progression I used starting at week four since the first three were assisted with the use of the stairs.

• Wk 4: 2 squats per leg, alternating until I reached 10 reps (switch legs 5 times).
• Wk 5: 4 squats per leg, alternating legs twice and then 1 squat per leg, alternating legs twice (10 total reps)
• Wk 6: 6 squats per leg then 2 squats per leg, alternating legs twice (10 total reps)
• Wk 7: 8 squats per leg then 1 squat per leg, alternating legs twice (10 total reps)
• Wk 8: You have reached the goal! 10 reps per leg

Remember the long-term goal is total health, if I can build up to a pistol squat so can you, but listen to your body and/or physician before you start training.

Now get to work comrades and as Pavel would say “Power to You”!

Daily Motivation

I would like to share a quote on learning from one of my Guro's Guros.

• What is learning? A journey and process, not a destination and conclusion.
• What is an instructor? A guide, not a guard or dictator.
• What is discovery? A constant process of questioning the answers, not answering the questions.
• What is a goal? Open minds so that you can "be", not closed issues so that you have to "do" and follow to achieve the goal.
• What is the test? Being and becoming, not just remembering and reviewing.
• What do we teach? Individuals; not lessons, not styles, not systems, and not methods or techniques.
• What is the school? Whatever we choose to make it.
• Where is the school? Anywhere, not a four cornered classroom, wherever we are!

By Dan Inosanto from his book The Filipino Martial Arts

Everyday we are faced with learning and a choice to be made. Before you start the daily grind put yourself in the right mindset by taking some time to make learning a priority. When you look at each experience as an opportunity to learn, it will make that an opportunity to grow physically, mentally, or spiritually.

True Strength Test: Top 10 Bodyweight Exercises

Bodyweight exercises build the foundation for any training program. You are setting yourself up for injury if you can not move your own body through all the planes of movement. Bodyweight exercises help develop true mobility. I am not talking about just flexibility which is stretched out tendons and ligaments. I am talking about being able to use the joint’s full range of motion. There are some incredible athletes/teachers such as Scott Sonnon, Steve Cotter, and Steve Maxwell providing excellent instruction on bodyweight exercise (and beyond). For today’s post we are going to focus on another unconventional expert Zach Even-Esh. On his blog, he listed his top 10 bodyweight exercises for measuring real strength:

Top 10 Bodyweight Exercises Making You a TRUE Beast!

The List:

1) pistols x 10 ea. leg
2) 1 arm push ups x 10 ea. arm
3) 1 hand pull up x 1 rep ea. arm
4) muscle up on bar / rings x 5 in a row
5) 100 consecutive push ups
6) 10 handstand push ups
7) handstand walking
8) 20′ rope climb without leg assistance
9) parallel bar dips x 50 reps (upper arms parallel to floor)
10) 20 pull ups (overhand or underhand grip)

I am still not able to perform the entire list, but I am more than 50 percent there. Give the entire list a try or pick a few exercises to incorporate into your routine. Set your goal and as Zach Even-Esh says, “Kill it!”

Asian Ginseng vs. American Ginseng: Is there a difference?

Image by Peter Garnhum via Flickr

What is ginseng you ask?

Only the most widely used herb in Asia. Following Traditional Chinese Medicine (TCM) one is the Yang and one is the Yin. This small perennial plant belongs to the Araliaceae botanical family and loves hardwood forests being found in the American Northwest as well as Northeastern China and Korea. The genus name of the ginseng herb (both the Asian and American versions) is panax, which comes from the Greek word meaning “universal remedy or cure all”. Panax ginseng, the scientific name for the Asian variety, is given the Yang or hot designation in TCM. While American ginseng or panax quinquefolium L. is on the other end of the “Qi” spectrum by nourshing Yin, cooling. TCM looks at the body as a set of interconnected systems and so the hot/cold label refers to how the herb impacts a particular body system. The ginseng root resembles a parsnip and is the primary portion consumed.

What does ginseng do?

The list of health benefits attributed to consuming ginseng root would fill pages…some benefits have scientific merit and some don’t. Ginseng is taken to improve athletic performance, strength and stamina, and as an immuno-stimulant. Some people also take ginseng to treat diabetes, cancer, and AIDS. The medicinal effects are attributed to saponin glycosides also known as ginsenosides. Ginsenosides impact the central nervouse system with both stimulatory and inhibitory effects, alter cardiovascular tone, improves insulin sensitivity, enhance humoral and cellular-dependent immunity, and may inhibit the growth of cancer in vitro.

How are they different?

There is variation in the specific ginsenosides in Asian and American ginseng. However, when you compare the clinical research they are both incredibly similar. I left out the benefits that do not have scientific backing, which unfortunately is where differences between the two varieties appear. That is not to say that ginseng does not help in additional ways, but that the scientific research is questionable.

Talk with a TCM practitioner to determine which variety will benefit you specifically and equally important talk with your physician before incorporating ginseng into your health routine. Ginseng is a wonderful adaptogen, but can interfere with other medications. Follow your healthcare provider’s advice. There are a number of different methods for taking ginseng from powder to pill to tea. Find one that works for you.

Sun Salutation: A Quick Yoga Series to Start the Day

The Sun Salutation, Surya Namaskar A, consists of 12 postures performed in a single, graceful flowing series. Move through each posture following the breath. Inhale as you extend or stretch, and exhale as you fold or contract. Think of your lungs as an accordion…exhale when compressing the lungs and inhale when expanding the lungs. The Sun Salutation series warms up the body and tones the core muscles. Consider this your morning mobility drill to increase strength and flexibility. The Sun Salutation has numerous variations depending on the style of yoga. The listed series below show the basic movements in Ashtanga’s Surya Namaskar A.

For the series below, a single round consists of all 12 steps. I have linked pictures and further instructions from Yoga Journal for the visual learners.

1. To begin, stand in Tadasana (Mountain Pose). Distribute your weight evenly over both feet.
2. Next, inhale and stretch your arms out to the side and overhead into Urdhva Hastasana (Upward Hand Pose).
3. As you exhale, hollow out your belly and fold into Uttanasana (Standing Forward Bend). Keep your legs firmly engaged.
4. Inhale and lengthen your spine forward into Ardha Uttanasana (Half Standing Forward Bend). In this pose, the gaze is lifted, the spine is extended, and the fingertips can stay on the floor or rise to the shins.
5. Exhale and step or lightly hop your feet back behind you into Plank Pose. Your wrists should be flat on the floor, shoulder-distance apart, and your feet should be at hip distance. Take a full breath in as you lengthen through your spine.
6. Exhale and lower into Chaturanga Dandasana (Four-Limbed Staff Pose), keeping your legs straight and pushing back into your heels or bringing your knees to the floor.
7. Inhale and carve your chest forward into Urdhva Mukha Svanasana (Upward-Facing Dog), directing that energy out from your heart. Pull your shoulders back and open your collarbones. Engage your legs but relax your gluteal muscles.
8. Exhale and roll over the toes, coming into Adho Mukha Svanasana (Downward-Facing Dog Pose). Ground down through your hands and feet as you lengthen your spine. Remain here for five breaths.
9. On your fifth exhale, bend your knees and look between your hands. Then inhale and step or lightly hop your feet between your hands, returning to Ardha Uttanasana.
10. Exhale back to Uttanasana, surrendering into the fold.
11. Inhale, reaching your arms out wide to your sides and coming to stand through a flat back. Draw your arms overhead into Urdhva Hastasana.
12. Exhale and return to Tadasana, your home base.

One or two rounds of Sun Salutations performed in the morning will make a profound difference on your day. Eventually work up to five rounds since this is the number of times you will do Surya Namaskar A in the complete Ashtanga series. Who knows, you may like it so much you will want to start practicing the complete Ashtanga series.

Namaste

Vitamin K: The Missing Link to Bone Health?

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Researchers from the Keio University School of Medicine have recently reported that vitamin K supplementation plays an important role in preventing fractures.

Vitamin K exists in several forms including vitamin K1 (phytonadione) and vitamin K2 (menaquinone). This study is a meta-analysis of seven studies with postmenopausal women to evaluate their fracture risk and its association with their intake of vitamin K. Each of the studies reviewed had at least 50 subjects and lasted a minimum of 2 years.

The data from the meta-analysis showed that both forms of vitamin K supplementation reduced serum under-carboxylated osteocalcin levels. The normal remineralization of bone requires osteocalcin. Vitamin K is the cofactor that activates osteocalcin. Think of this as the bone forming phase. If the body is under-carboxylated osteocalcin meaning it is less active, which is caused by insufficient vitamin K levels. This results in decreased calcium binding and bone mineralization. The researchers also found that vitamin K consumption had inconsistent effects on total serum osteocalcin levels and had no effect on bone re-absorption or the breaking down phase. However, the study revealed that high-doses of either form of vitamin K supplementation improved bone strength indices in the hip and reduced the incidence of clinical fractures overall.

The researchers stated, “The review of the reliable literature confirmed the effect of vitamin K1 and vitamin K2 supplementation on the skeleton of postmenopausal women mediated by mechanisms other than bone mineral density and bone turnover.”

Vitamin K1 is the major dietary form of vitamin K. Green leafy vegetables and some vegetable oils (soybean, cottonseed, canola, and olive) are major contributors of dietary vitamin K. Hydrogenation of vegetable oils may decrease the absorption and biological effect of dietary vitamin K. Vitamin K2 is synthesized from intestinal bacteria but the amount that makes it into the blood stream is unclear. The minimum recommended daily amount is 90 mcg for women and 120 mcg for men. Daily supplementation ranges from 10 mcg to 1000 mcg in the various clinical studies. The Framingham Heart Study recommends supplementing at least 250 mcg per day to decrease the risk of hip fractures.

These studies gives another reason why you need to listen to your mother and eat your vegetables…especially the dark green leafy ones!

500 Hindu Squats for Leg Power!

If you want to build explosive leg strength you need to incorporate Hindu squats (bethaks) into your exercise routine. Combat athletes are bringing Hindu squats into the spotlight, but they have been used by Indian wrestlers for centuries. They work your legs as well as your lungs and build concentration due to the focus needed to perform this exercise. Hindu squats develop incredible muscular endurance.

This inspired me to set a personal goal of being able to perform 500 repititions in 15 minutes. Every Sunday I am going to try to shave 15 minutes off my time. I did 500 squats in 1.5 hours. I used 10 sets of 50 reps. I would love for you to join me in this goal…so here is a description of the exercise and a video.

To perform a Hindu squat you stand with feet shoulder width apart bring your arms straight out in front of you (parallel to the floor). Then bring your arms inward as you squat and keep your back straight. As you near the bottom of the motion place the weight on the balls of your feet and come up on your toes. Exhale as you squat down (lungs compress). Once at the bottom of the motion, push your feet into the ground as you swing your arms forward and up into the air. Inhale on the way up (lungs expand). Try to perform as many reps as possible.

Check out Steve Maxwell’s video for a visual.

Start slow with this exercise to see how your body reacts, especially if you have knee problems. There is some controversy surrounding this exercise due to your knees coming over you toes. If not done properly this places unnecessary stress on the knees, but with proper technique Hindu squats will help strengthen the ligaments in the knees. If you feel pain, try the flat footed version instead or talk to your doctor.

Combining correctly performed Hindu squats with deep breathing will strengthen the entire body and build incredible lung power. Hindu squats give a vigorous workout even if you are an experienced squatter. People that can squat heavy weights struggle with 50 straight reps when they first try. Set your time and rep goal based on where you are today and where you want to be in the future. Health is a lifetime journey.

Captains of Crush Challenge!

The sports I participate in require strong hands but I did not focus on strengthening my grip until I started bouldering. I have been using a number of different training tools some purchased and some homemade to strengthen my hands and wrists. Last fall I was looking for serious hand grippers to train my crush grip (handshake style grip) and I stumbled upon Ironmind’s Captain of Crush (CoC) grippers. They have 10 grippers that range from 60 pounds to 365 pounds of pressure needed to close them. I purchased the Trainer (rated at 100 lbs) to start my CoC odyssey. I got CoC’s #1 and #1.5 for Christmas (140 lbs and 168 lbs, respectively). I am now able to do sets with the #1 and am almost able to close the #1.5.

My goal is to be able to close Ironmind’s Captain of Crush #2 gripper by this coming Christmas. If you are interested joining me in this challenge pick up a set of CoC hand grippers from their website or Amazon.com and set your end of year target! Be warned the average male is capable of 112 pounds of crush grip so start slow. Treat this like any other exercise routine…warm-up, train progressively, focus on intensity not quantity, REST, and focus on full range of motion. Let me know if you need help developing a grip training routine. Otherwise go crush it!

Tea Time Anyone?

History of Tea

Tea has been a medical treasure for over five thousand years. The legend starts in an ancient Chinese Medical text from 2737 B.C. praising tea as a health tonic. According to the story a gifted emperor, Shen Nung, put in place far-sighted edicts revolving around hygiene, including boiling drinking water. One summer day while visiting a distant region of his realm, he and the court stopped to rest. In accordance with his ruling, the servants began to boil water for the court to drink. Dried leaves from the near by bush fell into the boiling water, and a brown liquid was infused into the water. As a scientist, the Emperor was interested in the new liquid, drank some, and found it very refreshing. And so, according to legend, tea was created. The first definitive book on tea was by the Chinese tea master Lu Yu in 780 A.D. Lu Yu’s work raised him to near sainthood in China and laid the foundation for tea service becoming an art form. The Japanese Buddhist priest Yeisei, saw the value of tea in enhancing religious mediation while in China. This exposure inspired him to take tea seeds to Japan. He is known as the "Father of Tea" in Japan. Because of this early association, tea in Japan has always been associated with Zen Buddhism. Tea received almost instant imperial sponsorship and spread rapidly from the royal court and monasteries to the other sections of Japanese society. This royal sponsorship coupled with growing trade routes became the spring board that catapulted tea’s fame around the world. Fast forward to the end of the 20th century, scientists identified hundreds of beneficial phytonutrients within the tea leaf that were shown to dramatically enhance immune and cardiovascular functioning and prolong healthy life. The benefits associated with the consumption of tea are too many to cover in one post so we will start with the cardio- and nuero-protective benefits.

Cardiovascular Benefit

A number of studies have established a positive correlation between green tea consumption and cardiovascular health. The major polyphonic compound in green, Catechins, provides protection to the vascular system through multiple mechanisms, including anti-oxidative, anti-hypertensive, anti-inflammatory, anti-proliferative, anti-thrombogenic, and lipid lowering effects. Tea catechins present antioxidant activity by scavenging free radicals and activating antioxidant enzymes. Tea catechins inhibit the key enzymes involved in fat biosynthesis and reduce fat absorption in the intestines, thereby improving the blood lipid profile. Catechins regulate vascular tone by activating endothelial nitric oxide. Catechins prevent vascular inflammation that plays a critical role in the progression of atherosclerotic lesions. Catechins inhibit proliferation of vascular smooth muscle cells by interfering with vascular cell growth factors involved in atherogenesis. Catechins suppress platelet adhesion, thereby inhibiting thrombogenesis. Taken together, catechins may be novel plant-derived small molecules for the prevention and treatment of cardiovascular diseases.

Neurological Benefit

The amino acid, L-theanine, found almost exclusively in the tea plant, actively alters the attention networks of the brain. It has been proposed that theanine is absorbed by the small intestine and crosses the blood-brain barrier, where it affects the brain's neurotransmitters and increases alpha brain wave activity resulting in a calmer, yet more alert, state of mind. The mechanism for the neuroprotective effect of theanine is related not only to the glutamate receptor but also to other mechanisms such as the glutamate transporter. One of the onset mechanisms for arteriosclerosis, a major factor in ischemic cerebrovascular disease, is probably the oxidative alteration of low-density lipoprotein (LDL). The oxidative alterations of LDL were shown to be prevented by tea catechins. The neuroprotective effects of theanine and catechins contained in green tea are gaining attention, but further research is needed with regards to the amount of theanine needed for benefit. But further research is needed to determine the beneficial amounts of theanine. Look for a product that has Suntheanine’s patented L-theanine extract if you are interested in trying theanine(they have a list of brands containing their extract). Otherwise you will have to consume a ridiculous amount of green tea to replicate the amounts of theanine used in the clinical studies.

Time for Tea!

My favorite tea is the Jasmine Dragon Phoenix Pearl. I was first introduced to this special green tea by a Chinese exchange student. He did not know the English translation and it took me several years to find it. Since that time it has become quite popular. Now you can even find jasmine pearls at your local Coffee Bean and Tea Leaf, but I have to warn you it is expensive. So here is a little history on this particular tea to help justify plunking down $20 for four ounces. This tea enriched with the fragrance of jasmine flowers has been a favorite since the Sung Dynasty ruled China 800 years ago. The jasmine plant was brought to China from Persia before the third century. These flowers first made their appearance in tea around the fifth century. Dragon Phoenix Pearl gets its name from the tea bushes "climbing the hillsides like a Dragon rising from the waters". It is grown in a mountainous, often fog shrouded area near the border of the Fujian and Jiangxi provinces. Dragon Phoenix Pearl is one of the finest jasmines shipped from the port of Foochow. The tea is plucked in April and May and stored until August when the finest jasmine blossoms are in bloom. Night blooming white jasmine flowers are picked in the morning when the tiny petals are tightly closed and kept cool until nightfall. In the early evening the flowers begin to open. Once open, the "mating" of the jasmine and tea leaves takes place in several applications, each taking up to four hours, after which the jasmine petals are removed. Once the petals are removed each leaf and bud set are hand rolled into a tiny pearl size ball. The tea is then wrapped in silk mesh and dried to set the form.

If you are ever in Ohio please stop by and I will share some tea with you!

Amla - Super Vitamin C from Indian Gooseberry

Amla is an ayurvedic super food worth adding to your diet. Amla or Emblica Officinalis is an antioxidant considered to be the richest natural source of Vitamin C. The fruit also contains cytokine like substances identified as zeatin, z. riboside, z. nucleotide. Amla's traditional uses include being a cardiotonic, aphrodisiac, antipyretic, antidiabetic, cerebral and gastrointestinal tonic. It raises the total protein level due to positive nitrogen balance. It has been found to have an anabolic effect. The list continues with Amla's antibacterial and astringent properties preventing infection and helping in the healing of ulcers. A native plant of India, Amla has been used as a valuable ingredient in various Ayurvedic medicines. Although only one inch in diameter, the Amalaki fruit has the same antiscorbutic value as two oranges.

Composition

Amla is highly nutritious and is an important dietary source of Vitamin C, minerals and amino acids. The edible fruit tissue contains protein concentration 3 times an apple and ascorbic acid concentration 160 times an apple. The fruit also contains higher concentrations of minerals and amino acids compared to apples. The amino acids include glutamic acid, proline, aspartic acid, alanine, and lysine. The pulpy portion of fruit, dried and freed from the nuts contains: gallic acid, tannin, sugar, albumin, cellulose, and minerals (chromium, zinc, and copper).

Check out Pubmed.gov for the clinical studies if you are feeling extra scientific. Here are the key active constituents contained in Amla: Emblicanin A&B, Puniglucanin, Pedunculagin, 2-keto-gluconolactone (Vitamin-C equivalents). Ellagic acid, Hexahydroxy-diphenic acid and conjugates, and super oxide dismutase (possible anti-aging benefits).

Ayurvedic Remedies

Indian Gooseberry or Amla is used for all Pitta diseases, all obstinate urinary conditions, anemia, biliousness, bleeding, colitis, constipation, convalescence from fever, cough, diabetes, gastritis, gout, hepatitis, hemorrhoids, liver weakness, to relieve stress ,osteoporosis, palpitation, spleen weakness, tissue deficiency, vertigo, rebuilds blood, bones, cells, and tissues. It increases red blood cell count and regulates blood sugar. It is a heart tonic, cleanses mouth, stops gum bleeding, stops stomach and colon inflammation...amla cleanses intestines, strengthens teeth, aids eyesight, balances acidity, eye and lung inflammations, ulcerations, G.I. disorders, painful urination, and internal bleeding.

Want to give it a try?

I discovered amla in my search to avoid synthetic vitamins. I personally like Pure Planets Amla-C Plus. They have both tablets and powder making it easy to incorporate into your daily regime. Amla is a whole food so you can take it on an empty stomach or with a meal. If you are lucky you may even find jars of this tangy fruit in an international market. Join me in using this elixir of good health. The medicinal value of this fruit is practically endless.

Foam Rolling for Myofascial Release

In a previous post I mentioned that I developed iliotibial band syndrome while training for a half marathon. I found an awesome recovery tool, foam rolling. The actual name for foam rolling is Self myofascial release techniques (SMRT). SMRT comes to us from adapting myofascial models which first appeared in Osteopathic literature of the 1950's. A number of alternative therapies such as Rolfing or connective tissue massage use the same concept. You will not find many articles in peer reviewed literature outside of the Osteopathic literature, but this has not stopped SMRT to catch on in the fitness community (you can even find foam rollers at Target).

Both traditional and alternative therapists attribute a laundry list of benefits to myofascial release. SMRT’s benefit to exercise recovery can not be denied whether you believe the claims or not. I want to give you an overview of what SMRT is before I point you in the direction of the foam rolling exercises. To help understand the concept of myofascial release I will first give you a definition fascia and trigger points.

Fascia falls under the category of connective tissue. It is like a mesh spider web that surrounds muscles, bones and joints and gives support and protection to the body. Three layers of fascia make up this dense connective tissue (the superficial fascia, the deep fascia and the subserous fascia). Mainstream thought sees fascia playing a passive role in the body, but new evidence is starting to suggest it has smooth muscle like ability to influence musculoskeletal interactions. Whether this is confirmed by future research does not change the trigger points from occurring in dense connective tissue.

Trigger points have been defined as areas of muscle that are painful to palpation and are characterized by the presence of taut bands. They can occur in muscle, the muscle-tendon junctions, bursa, or fat pad. Inelastic scar tissue can replace healthy fascia if inflammation combined with trigger points remain long enough. This thought process shows us how trigger points may lead to a variety of sports injuries - from cramps to more serious muscle and tendon tears (such as ITBS). The theory, which seems plausible, is that trigger points compromise the tissue structure in which they are located, placing a greater strain on other tissues that must compensate for its weakness. These in turn can break down and so the spiral continues. According to many therapists, trigger points in the fascia can restrict or alter the motion about a joint resulting in a change of normal neural feedback to the central nervous system. Eventually, the neuromuscular system becomes less efficient, leading to premature fatigue, chronic pain and injury and less efficient motor skill performance. The list of proposed causes includes acute physical trauma, poor posture or movement mechanics, over training, inadequate rest between training sessions and possibly even nutritional factors.

Self myofascial release is a relatively simple technique that athletes can use to alleviate trigger points. Studies have shown myofascial release to be an effective treatment modality for myofascial pain syndrome, although most studies have focused on therapist-based rather than self-based treatment. By performing SMRT techniques on a simple piece of foam, you can improve flexibility, function, performance, and reduce injuries. Basically you use your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue flexibility. Check out this article on Runner’s World that started my foam rolling journey. Also here is a good YouTube video demonstrating some of the techniques.

Follow this link, if you would like a more in depth explanation/demonstration.

GENERAL GUIDELINES

Hold each position 1-2 minutes for each side. If you feel pain, stop rolling and REST on the painful areas for 30-45 seconds. Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.

Remember to maintain proper Draw-In Position, which provides stability to the lumbo-pelvic-hip complex during rolling. SMRT can be performed 1-2 times daily.

WHERE TO GET THE FOAM ROLLS

When choosing a foam roll, product density is very important. If the foam is too soft, less than adequate tissue massage is applied. On the other hand, if the foam is too hard, bruising and more advanced soft-tissue trauma may occur, leading to further restriction, initiation of the inflammatory process, decreased range of motion, pain, and decreased performance.

Let me know how it rolls for you.

Instructional Kettlebell Drills for Tabata Intervals

A few weeks ago I posted about using Tabata Intervals for cardio training. I included a few kettlebell drills to combine in each four minute segment. I wanted to share descriptions of the kettlebell exercises I mentioned. Using proper technique will maximize results and prevent injury. Rather than recreating the wheel I am going to use the following YouTube videos from Steve Cotter for explanations of each exercise (an awesome addition to your fitness library is the Encyclopedia of Kettlebell Lifting).

The Swing

The Clean

The Snatch

Grab your bell and get to work.

Bach Rescue Remedy® For Coping with Stress (and a small tribute to Snicklefritz)

Bach Rescue Remedy® For Coping with Stress

This posting presents information based mostly on anecdotal evidence. The technology is currently not available to measure how flower essences work. Bach Flower Essences® fall into the realm of complementary and alternative medicine along with Chinese medicine and acupuncture, herbal medicine, aromatherapy, homeopathy, and others. You do not find exhaustive scientific data supporting these modalities, but still much of the worlds population benefit from these modalities. This posting is primarily based on my experience with Bach Rescue Remedy®. First we will look at what Rescue Remedy® is before I get into why I use it.

What Are the Bach Flower Essences®
The Bach Flower Essences® are all natural, very dilute solutions made from spring water, an alcohol preservative, and the parts of specific flowers. They are used to help balance the emotions and bring about a state of equilibrium in living organisms, and have been successfully used with people, animals, and even plants. Bach Flower Essences® are listed in the Homeopathic Pharmacopoeia of the United States (HPUS), have been issued with National Drug Code (NDC) numbers by the Food and Drug Administration (FDA) and are sold as over-the-counter homeopathic products in the United States.

Although the Bach Flower Essences® are listed in the HPUS and are prepared at a 5X homeopathic dilution (0.00001 gram of active substance per milliliter of tincture) they are not considered homeopathic medicine. While they are prepared from plant material, they do not fall in the same category as herbal medicine. The fact that we refer to them as “essences” suggests to some that they are aromatherapy—the use of essential oils and other aromatic compounds from plants to affect someone's mood or health—which they are not. Flower essences fill their own unique niche in the arsenal of complementary medicine. Like homeopathy, Chinese medicine and acupuncture and Reiki, the Bach Flower Essences® work at an energetic level in the body. This class of complementary therapies is usually called vibrational medicine. In his book, A Practical Guide to Vibrational Medicine , Dr Richard Gerber, a physician, describes vibrational medicine and the Bach Flower Essences® thusly:

“ Vibrational medicine is based upon modern scientific insights into the energetic nature of the atoms and molecules making up our bodies, combined with ancient mystical observations of the body's unique life-energy systems that are critical but less well understood aspects of human functioning. Bach believed that his flower remedies would not only neutralize negative emotional — and mental — energy patterns but also infuse positive vibrations associated with specific virtues into an individual such as the virtues of love, peace, steadfastness, gentleness, strength, understanding, tolerance, wisdom, forgiveness, courage or joy .”

The Chinese call this energy Qi, homeopaths call it vital force, and Dr. Bach called it “positive vibrations.” While we cannot currently use scientific instruments to measure any of these forms of energy, many believe in their healing ability. Bach Flower Essences are not used to treat physical disease, but rather the emotional state of the patient. They can be used to help resolve fear and anxiety, anger, grief, and many other emotions. Common sense and numerous research studies have shown how stress can have a negative impact on the immune system. Anything that we do to reduce or relieve stress, including use of Bach Flower Essences®, has the potential to positively affect our immune system and thus aid in maintaining physical health.

Bach Rescue Remedy®, the most well known of the Bach Flower Essences®, is a combination flower essences formula created specifically for addressing stress in emergency or crisis situations. The essences used in this formula help with trauma and shock (Star of Bethlehem), terror and panic (Rock Rose), hysteria or loss of control (Cherry Plum), impatience and agitation (Impatiens), and faintness and stunned feelings (Clematis). It is usually only used for acute or emergency situations, but can be used for treating chronic conditions, when appropriate. It can help after an accident or in any situation that causes extreme anxiety, nervousness or terror. Rescue Remedy® often has an immediate calming effect, and is safe, gentle, and non-toxic. It may be taken as often as needed without fear of overdosing.

Why I use Bach Rescue Remedy®
Even now as I write this post I sit here stunned over the loss of a pet. Monday June 8, 2009 we had our cat, Snicklefritz, put to sleep. We knew that the day was approaching, but we still tried to fight it. The vet and his staff were incredibly helpful and compassionate as we tried to spare Snicklefritz’s life. We only have speculation as to what caused his decline, but his health issues kept increasing. Fellow owners of cats can appreciate the personalities and mannerisms of they exhibit. Sunday afternoon in his own way, Snicklefirtz let us know that he was done fighting and the struggle that remained was our emotional preparedness.

I know that to some I am humanizing my pet, but that does not change the amount of love I have for him. In this time of loss I do have a hope and belief in a loving, caring God. This pain just reinforces my belief in a divine creator. In my mind I can not rationalize how these emotions I feel evolved from a single cell organism. I see this love for my pet as a small reflection of how great the love of God is. This provides some consolation in my time of pain, but I know that this hurt will pass…

Why am I sharing this loss? Partly to express the pain but also to share how Rescue Remedy® has helped to take the edge off. Up to this point I used it only for superficial things like dealing with a looming project deadline, before a presentation, dealing with upset employees or patients. I find myself longing as I walk around the house and see Snicklefritz’s favorite spots, water dish, or food bowl. Rescue Remedy® provides a small relief were drugs fail. Emotions are such a complex component of the human being and science struggles to define and explain them. I am really trying to keep this from sounding like a sales pitch, but I want to share a safe way to help those that are hurting. Please share your own way to grieve and together we can find emotional health.

Even now I pray for comfort from God.

The Wonders of Wheatgrass

Numerous benefits come from daily consumption of wheatgrass. Wheatgrass is one of the cereal grasses which also include barley grass, alfalfa, etc. Ann Wigmore is credited with bringing wheat grass back into the spotlight after curing her own untreatable colitis in the 1960’s. She became the champion of wheatgrass and went on to found the Hippocrates Health Institute which has treated and cured many people of serious health conditions.

THE PROPERTIES OF WHEAT GRASS
Wheatgrass has only about 10-15 calories per teaspoon. It has no fat or cholesterol. It has nearly a gram of protein per teaspoon, and includes all eight of the essential amino acids, as well as 13 of the remaining 16. The amino acids it doesn’t contain are easily made within the body.

It contains Vitamins A, B1, 2, 3, 5, 6, 8, and 12; C, E and K. A teaspoon of wheatgrass contains around 15mg of Calcium, 8mcg Iodine, 3.5mcg Selenium, 870mcg Iron, 62mcg Zinc, and many other minerals.

There are four other special components of wheatgrass, which make it particularly valuable.
These - not in any particular order - are:

• Superoxide Dismutase (SOD)
• P4D1
• Muco-polysaccharides
• Chlorophyll

Following are some excerpts of the benefits taken from Ann Wigmore’s The Wheatgrass Book.

Wheatgrass increases red blood-cell count and lowers blood pressure. It cleanses the blood, organs and gastrointestinal tract of debris. Wheatgrass also stimulates metabolism and the body’s enzyme systems by enriching the blood. It also aids in reducing blood pressure by dilating the blood pathways throughout the body.

Wheatgrass stimulates the thyroid gland, correcting obesity, indigestion, and a host of other complaints.

Wheatgrass restores alkalinity to the blood. The juice's abundance of alkaline minerals helps reduce over-acidity in the blood. It can be used to relieve many internal pains, and has been used successfully to treat peptic ulcers, ulcerative colitis, constipation, diarrhea, and other complaints of the gastrointestinal tract.

Wheatgrass is a powerful detoxifier, and liver and blood protector. The enzymes and amino acids found in wheatgrass can protect us from carcinogens like no other food or medicine. It strengthens our cells, detoxifies the liver and bloodstream, and chemically neutralizes environmental pollutants.

Wheatgrass has remarkable similarity to our own blood. The second important nutritional aspect of chlorophyll is its remarkable similarity to hemoglobin, the compound that carries oxygen in the blood. Dr. Yoshihide Hagiwara, president of the Hagiwara Institute of Health in Japan, is a leading advocate for the use of grass as food and medicine. He reasons that since chlorophyll is soluble in fat particles, and fat particles are absorbed directly into the blood via the lymphatic system, that chlorophyll can also be absorbed in this way. In other words, when the "blood" of plants is absorbed in humans it is transformed into human blood, which transports nutrients to every cell of the body.

Join me in my journey of health by raising a glass of this wonderful green elixir.

Cheers!

The obesity epidemic in the US is due solely to increased food intake

I recently read an article by Fran Lowry on heartwire reporting on research presented at the 2009 European Congress on Obesity in Amsterdam. The research showed how the increased amount of food Americans eat is the cause of the obesity epidemic not the lack of physical activity. This idea runs against the current assumption that our increasingly sedentary lives are to blame for the weight gain.

“If Americans want to get serious about winning the battle of the bulge, they are going to have to cut down on the amount of food they eat, Swinburn, who is director of the World Health Organization Collaborating Centre for Obesity Prevention, told heartwire.” Swinburn and his colleagues created a series of equations to take into account energy intake, energy expenditure, and body size for a group of 963 children and 1399 adults. They used USDA food-supply data and then predicted the increase in weight in the children and adults between 1971 to 1976 and between 1999 and 2002. If the predicted weight matched the observed than it was food consumption, otherwise it was the change in physical activity. The children’s gain of 4.0 kg was attributed to calorie consumption. The adults predicted 10.8 kg was higher than the observed of 8.6 kg showing that physical activity may have moderated the weight gain somewhat. This study clearly shows that controlling what and how much we eat is going to have a much greater impact on weight gain/loss. It is important not to loose sight of the benefit of exercise and physical activity as there are a number of physiological benefits. Exercise allows us to do the activities we love whether it is chasing the kids, climbing a mountain, or dominating at the Sunday flag-football game.

The bigger challenge to creating awareness is fighting the driver of this overconsumption, the food industry. The easy approach for politicians and the food industry has been promoting physical activity as the solution to obesity, said Swinburn. "It's relatively uncontroversial, there are no commercial competitors, it's a positive thing to do, so politicians, egged on by the food industry, heavily promote the physical-activity side of the equation." The food industry has also mastered promotion, especially to the most vulnerable and impressionable members of society—children. "Over the past 30 years they have become very sophisticated in marketing and advertising that is particularly iniquitous in relation to kids. They are adept in the way they turn kids into liking, preferring, demanding, and pestering for the foods that they advertise."

The American College of Cardiology spokesperson Dr Matthew Sorrentino (University of Chicago), agreed that Swinburn and colleagues verified what experts in the obesity field had long suspected. "The main cause of the obesity epidemic in this country is the wide availability of high-caloric foods and the fact that we are eating way too many calories in the course of a day. Exercise has much less impact." Sorrentino said that about 90% of weight loss is achieved by cutting calories; only about 10% of weight loss is achieved by significantly increasing physical activity.

The take away from this study is to focus on what we can control, which is what goes in our mouths. This study does not mean that we should become anorexic and sit on the couch. Instead focus on eating whole, unprocessed, unrefined foods (lots of veggies) like the way grandma used to make. It is still important to increase the exercise as this will help with a whole host of things (we’ll save that for another blog) beyond just weight loss. Next time you crave that double double cheese burger with a soda…remember that you will have to run for an hour to burn the calories. Simply prevent that weight gain by opting for the low-cal alternative with tea/water and skip the extra 700 calories.