Single Stretch Saturday - Loosen Up Your Tight Quads

Position A.

Stretching is a funny topic. There are so many categories and variations. Rather than tackle the whole cornucopia we have decided to share one stretch with you. Our belief is that it is better to invest more time on one thing than to dilute with too much variety. That said over the next year will will certainly give you more stretches, postures, Asanas, routines, and variations than you will ever need. My apologies in advance.

Before and after your next run or lift take on this Half Kneeling Quad / Hip Flexor Stretch. This is such an effective way to get a deep positional stretch for the culprit of many of our lower extremity woes. Sore knees, mobility at the knee and hip, and low back pain.

Guidelines which you will likely not follow

1. Be gentle - no need to rip it apart
2. Breath - holding your breath = unneeded tension in the tissue
3. Hold the Position A. for at least two full breath cycles then transition to Position B.
4. Try 3 rounds 3 reps on each side switching legs each set.
5. If you are tight like I am on one side I don't bother stretching the looser side more than once.

Position B.

1. 

From Worst to Less Worse - Moving to the right.

Primal Blueprint - Lessons from author Mark Sisson - From worst to less worse

The second thing we learned from a lecture from Mark Sisson was the value of moving to the right on the spectrum scale. He was quick to point out that if we can get you to move from 5 cups of coffee per day to 2 then we have made a positive change. Though he proposes a "best" model there is supreme value in any change that improves your health.

What can you do to improve your health and nutrition to simply make it better?

Less junk food in the house?

Eat more whole foods?

Keep a food journal for accountability?

Give it a try.

Primal Blueprint - Lessons from author Mark Sisson Carbs

One of my favorite books on nutrition is Primal Blueprint by author and Paleo enthusiast Mark Sisson. After hearing him speak he made three comments that stuck with me.

1. He mentioned that the "Carbohydrate Curve" is his proudest achievement in this book. He said that reading and hearing stories of his followers losing 50 lbs or more and regaining their health is of the greatest feelings possible. Additionally the reason he believes in this chart so convincingly is seeing it work for the serious athlete who eats and trains well and is looking to lose those last 5-10 lbs. of fat around their midsection. Following the 100 gram Carb guideline it has proven itself time and again.

The Primal Blueprint Carbohydrate Curve

What’ll It Be? The “Sweet Spot” or the “Danger Zone”?

Carbohydrate intake is often the decisive factor in weight loss success and prevention of widespread health problems like Metabolic Syndrome, obesity and type 2 diabetes. These average daily intake levels assume that you are also getting sufficient protein and healthy fats, and are doing some amount of Primal exercise. The ranges in each zone account for individual metabolic differences.

0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.

50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.

100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.

150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.

300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.

Murph

Last Monday on Memorial Day I went up against my "White Whale". A workout that I was almost certain was out of my reach until a couple of month's ago. I committed myself to a better Paleo style diet and got my training into a good groove. It was the toughest physical and mental test I believe I have ever experienced. After 58:14 I had finished. Special thanks to the other competitors, coaches, and my girlfriend for supporting through the event.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.