Advantages Of Using Kettlebells In Your Training

        A common question I get when putting together a workout with kettlebells is, why do we have to use these funny looking things!? Most of the time I just reply with, you have to use them because I said so! Other than frustrating newbies and making some look downright awkward and out of place, there is a reason that kettlebells are substituted in place of dumbbells at times.

        First aspect we can look at that sets the kettlebell apart from the dumbbell is its shape. The concentration of mass on a kettlebell is much different from that of a dumbbell. A dumbbells weight is balanced on both sides, while the kettlebell has the majority of its weight hanging from the handle. This shape allows you to perform both ballistic movements and slow grind it out movements. You can execute explosive, speed movements at a much higher level of efficiency with kettlebells then dumbbells.

        The offset handle of the kettlebell allows for the weight to be distributed in different ways, potentially recruiting more muscles. For instance, just by rotating your wrist while doing a single arm overhead press can place the resistance on different muscle groups. The way the handle is set up also requires you to do more of a balancing act, engaging a large amount of the smaller stabilizer muscles.

        The amount of movements/exercises that can be carried out with the kettlebell is much greater then the dumbbell. Once again, the unique structure of the kettlebell allows your body to twist and rotate around the weight. You can perform fluid, coordinated movements. Increasing flexibility, speed, and explosiveness! Kettlebells are also great conditioning tools, the wonderful placement of the handle makes it easy to hang onto and perform a high number of repetitions. Kettlebell swings are one of the most notorious conditioning exercises when talking about this piece of equipment. Being able to perform so many different exercises makes the kettlebell a great travel partner. Pick a weight that is relatively challenging, throw it in the trunk and away you go! Takes up little space but it'll really pack a punch during your workouts!

        So next time your at the gym or looking at one of your workout programs and you see an exercise description starting with KB....don't look at it as a burden! Instead understand that it is a different, more challenging stimulus and by mastering kettlebell movements, you will in turn build muscle, increase coordination, speed, explosiveness and improve your abilities in other lifts!



-Brig Van Etten CSCS-

Why Coconut Oil Should Be In Your Diet!

      First thing that comes to mind when people see coconut oil is that dreaded word.....FAT! So what do we naturally do? We stay away from this product, like we've been taught to do. Don't eat fat if you don't want to get fat...right? Wrong!

     Cooking with this wonderful saturated fat will actually support heart health and body composition, while enhancing the taste of your dish (if you like the taste of coconut). Sounds crazy right, a saturated fat that helps you lose fat and doesn't clog your arteries!?

     Well, coconut oil helps shed the pounds because its biochemical make up promotes thyroid and enzyme(s) health. This oil also has the ability to ramp up your metabolism and take unneeded stress off of the pancreas. This burns more energy, in-turn, helping you lose weight.

    Coconut oil is also a heart protector! It is able to do so because around 50% of coconut oil is composed of lauric acid. This acid aids in preventing high BP and cholesterol, to name a couple heavy hitters. Another cool trait is that the saturated fats, unlike the ones found in veggie oils, seem to help the heart and also keep the arteries healthy!

     Now that we've covered two major benefits of coconut oil that I think everyone is interested in, lets take a look at some more positives.

• Promotes immunity
• Improves digestion
• Reduces stress levels
• Has been used for natural care of diabetes, HIV and cancer
• Increases bone strength
• Natural antibacterial
• Promotes skin and hair health
• Reduces inflammation in joints and muscles

     Well there you have it! There are even more benefits to consuming coconut oil, but these ones that I felt were major highlights. Coconut oil has become somewhat mainstream over recent years so you shouldn't have much trouble finding it! It is a little expensive but a little bit goes a long way, so give it a try!

- Brig Van Etten CSCS-

Why Go Organic!?

    
     When products are stamped "Organic", it means that the food was grown, harvested and shipped in manner that most closely resembles it's natural habitat. Since 2001 the USDA (U.S. Department of Agriculture) has established a list standards that must be met in order for a particular food to qualify as Organic. In order to receive an Organic certification, the NOP (National Organic Program) will monitor the farm or company to make sure that the food is truly being produced organically (2). The major guidelines for producing an Organic product state that no synthetic (unnatural) toxins, pesticides or fertilizers can be used while growing food and that no antibiotics, synthetic hormones or genetic modifications are made to the animal products. So far you're probably reading this and thinking....thats all great and wonderful but all I see is that fat price tag when shopping in the Organic section! I understand that, but lets take a look at what you're really paying for when you buy Organic:

• Fruits, veggies and other certified organically grown food are raised free of synthetic toxins, pesticides and fertilizers.
• Organic animal products are raised free of antibiotics, synthetic hormones and any genetic modifications.
• Studies have shown that american females are entering puberty earlier and men are developing breasts as well. Research has linked this as a result of certain hormones found in conventional animal products (1).
• Organic animals are allowed to range freely, getting ample sunshine, fresh water and consuming grass or grains that are 100% Organic.
• Organic whole foods are more nutrient dense then their conventional counterparts.
• Conventional produce and fruits are heavily sprayed with pesticides and chemicals that have been linked to diseases (1).
• Organic fruit has a much higher antioxidant count then conventional fruit.
• Organic milk is more nutritious, containing higher amounts of omega-3 fatty acids and conjugated linoleic acid (fights cancer).

       
      In my opinion, these are some pretty compelling reasons to start shifting from conventional food over to Organic, if you already aren't. The price at times can be a little steep, but stick with simple, whole foods and you will actually notice that you're saving money and improving your health at the same time! Try doing your grocery shopping at whole food markets and local farms.


- Brig Van Etten CSCS -

References:

1.) http://www.livestrong.com/article/98816-effects-growth-hormones/

2.) http://www.usda.gov/wps/portal/usda/usdahome?navid=ORGANIC_CERTIFICATIO

10 Fitness Mistakes and How to Correct Them

     I hear of other fitness professionals walking through a gym noticing hundreds of "mistakes" within a matter of minutes. If they are true professionals there is no semblance of "high and mighty," but instead a simple critique of the craft. Almost a voice inside screaming to the guy at the squat rack to actually squat! Bouncing 300 pounds up and down is cool if you like walking at a 45 degree angle for the next few days. These individuals have actually inspired me though to stop screaming to myself and do something about it.
     I have started to compile A LIST. A list that I hope will grow in the years to come. At its core this is a collection of simple "mistakes" that I believe have simple solutions. Changing these simple actions, or lack thereof, can yield huge results and improve your entire workout experience. There is no order. Just take away the pieces that may help you!

1. NOT GETTING BELOW PARALLEL WHEN SQUATTING

• Why is this bad?
• In short, a partial squat places lots of stress on the quadriceps and the tibias. It also fails to engage the hamstrings and adductors.
• The fix
• If you're one of these people and your hip crease is not getting below your knee, then start by setting a target; med ball, box, your dog!? Just make sure that this target forces you to get below parallel! With a correct form squat, that reaches below parallel, you'll bring all the major leg muscles (quads, glutes, hamstrings, adductors) into play and be well on your way to building the lower body you want! If your fexibility is holding you back, work on building flexibility and mobility in your hamstrings, ankles, calves and low back.

2. ROUNDED LOWER BACK WHILE DEADLIFTING

• Why is this bad?
• Rounding of the upper back is safe, however, rounding of the lower back is awful! This makes your spine very vulnerable and unprotected. With your lower back not locked in a ton of stress is being put directly on the spine and puts you at risk for a hernia or other forms of injury.
• The fix
• Start by arching your low back and pushing your butt out, feel this position and the tightness in your low back. With your low back set and your hands on the bar, make sure that you puff your chest out, if someone is standing in front of you they should be able to see whats written on your t shirt. Retract your scapulas at the sametime and this will ensure a neutral protected spine. When you begin your lift, do not lock the knees out too soon, it will put most of the weight on your back. Just open your knee angle enough to get the bar past and you'll be fine. Lastly, strengthen your low back with other movements!

3. NOT HAVING A POSTWORKOUT PROTEIN SHAKE

• Why is this bad?
• Missing a post workout protein shake isn't the end of the world but its definitely something that can slow your progress. After beating your muscles down for 45 straight minutes, they need the proper nutrition to recover and grow bigger! A protein shake will provide your body with amino acids; building blocks essential for rebuilding muscles.
• The fix
• Start by finding yourself an organic, grassfed derived whey protein. Once you have that, I'd purchase a shaker bottle, they're around $8 online or at some grocery stores. This will allow you to pre-make your shake and have it within 30 minutes of completing your session. Having it in this time period is good because your circulation is optimal and bloodflow is bringing high amounts of nutrients to the areas that need it.

4. NOT WARMING UP OR WARMING UP IMPROPERLY

• Why is this bad?
• Skipping a warm up or engaging in static stretching before a training session can increase the risk of injury and reduce your explosiveness.
• The fix
• In my past post we covered why warming up is so important and that the correct type is one that is active/dynamic. Do movements that help you build up a sweat so that your muscles are warm and ready to go. If your gym does not provide a pre-workout mobility/warmup routine then find one or shoot me an email!

5. LIFTING IN RUNNING SHOES

• Why is this bad?
• Lifting in running shoes is a poor choice because the base of the shoe provides an unstable surface. The bottoms of running shoes are usually compressive and the thickness from front to back is not the same most of the time. This creates an inconsistent transmission of force from the weight, through the body and to the floor. The scenario increases risk of injury and makes it more difficult to perform lifts correctly.
• The fix
• If you're not the type of person that would like to lift in your socks or your gym won't allow it. Then find a pair of minimalist, flat soled shoes. Reebok, Inov-8 and New Balance all make great minimalist shoes. If you're strapped for cash, Converse Sneakers are a great option, the sole is completely flat and solid!

6. KNEES DRIVING INWARD WHILE EXERCISING (SQUATS,DEADLIFTS,BOX JUMPS)

• Why is this bad?
• If done consistently this can put a great deal of stress on the hips and the knees. Particularly with the knees, this inward motion puts wear and tear on the ligaments, making them weak and predisposed to injury. Biomechanically it is not a sound position to generate power, explosiveness and strength.
• The fix
• Start by working on driving the knees out when warming up. Tilt your toes out slightly (30 degrees) like they should always be in a correct squat stance and work on trying to push the floor apart with your feet. Force the knees out and make sure they are tracking over the toes. Maybe also think about peeling back the weight or dumbing down your movements a little so you can build this correct form.

7. NOT LETTING THE ELBOWS FULLY EXTEND AT THE BOTTOM OFCHIN UPS/PULL UPS

• Why is this bad?
• You're not working the muscle through its full range of motion. It's important to do this so that the muscle can apply maximum power and force in multiple positions. You will always get stronger, faster performing full range of motion reps.
• The fix
• If you are not strong enough to reach full depth then have the good sense to use help. Hang a band from the pull up bar and loop the other end around one knee. Use this method and as you hit the prescribed reps, decrease the resistance of the band until you don't need it. On the other hand, if you can do a few but tend to fizzle out, work with different sets and rep ranges and slowly build your strength up.

8. USING THE SAME WEIGHT EACH WEEK

• Why is this bad?
• It's simple, your body is smart! It adapts to stressors quickly and if you do not change these stressors, your body will stay the same.
• The fix
• Lift using the method of progressive overload. This means to continue to add weight, reps, sets to your exercises. You want to continually break down your muscles a little more each time, so that they build up stronger and bigger!

9. LETTING YOUR TRAINING SESSION RUN LONGER THAN 60 MINUTES

• Why is this bad?
• When you start training, your body will increase blood flow to the working muscles and increase the circulation of anabolic hormones (testosterone, growth hormone). Towards the end of this 60 minute block, these hormones will come back down to baseline and a catabolic hormone termed cortisol will increase. Cortisol breaks down muscle and thats something we don't want!
• The fix
• Spend as little time training in the gym as you can. Get in, do your work correctly and get on to recovery and mobility. Leave the phone alone, keep chatting to a minimum and focus in for 45 - 60 minutes.

10. NOT HAVING A TRAINING JOURNAL

• Why is this bad?
• If you're not writing down what you've done in the gym, how do you know what type of progress your making. It's easier to add weight and make increases if you know what you've been doing during your sessions in the past weeks and even months. I have training journals dating back to when I was in high school! It's interesting to be able to see what you've been doing and what has work or what hasn't worked.
• The fix
• Keep it simple, just go to Target and pick up a notebook and start writing down what you do from session to session. Soon it'll become a habit and be part of your everyday routine. This is a great way to increase progress and start reaching your goals!

- Brig Van Etten CSCS -

Breaking Through Plateaus!

        There is nothing worse then starting a new program with high hopes of reaching specific goals and then BAM! Somewhere along the way, with whatever exercise, you hit a wall and progress halts!

        This type of training issue can arise for many different reasons; overtraining, lack of strength, poor programing or injury to name a few. Whatever the reason may be, you've hit a road block and your progress is static, never a good thing.

        Let's start with probably the most common example, you're working with a specific weight, but cannot get the prescribed number of repetitions. For conversation sake we'll use the bench press and say that the weight you're on is #225 and you're shooting for 6 reps but you consistently get stuck at 5 reps. If this is something that's pestering you, there are a few things that can get you back on track:

• One option you can try is to up the weight to #230 and perform as many correct form reps as you can.    This will build some strength and help you increase your reps with the #225.
• Another option is to stay at the sticking weight (#225) but use a method called "rest pause". This technique is simple, what you do is perform the exercise until you get stuck, rack the weight and take 10 deep breathes. Once you have taken around a 25 second rest period, un-rack the weight and perform as many reps as you can.
• A third option is to look at your warmup sequence and see if you're spending too much time warming up and by the time you get to that #225, your muscles are fatigued. This will be something to try based off how you feel and play around with your warm up sets next time you're in the gym.

        It is also common to hit a plateau when working towards a new max effort lift. Lets say once or twice a month you head into the gym to test and see how much weight you can bench press for one repetition, BUT the last few times you've done it you fail at the same weight. This can be extremely frustrating but isn't all that hard to fix!

• Something fun to do, that will also keep your interest is to change your program up. If you are doing low rep, strength building training then maybe go through a cycle of higher rep training geared a little more towards building muscle. If your gym provides the equipment, you can use bands while performing your major lifts (bench press, deadlift, squat) to switch up the resistance. Another route is to use chains while lifting so that the weight increases as you get closer to the top of the lift. Basic idea here is to change the stimulus!
• One fix might be to rest a little more and not max out as often. Depending on who you are, more than two max effort training days a month might be too much and could be burning you out neurologically. A good idea would be step away from the max efforts and try to increase your strength and reps at about 80%-90% of you max lift! Do this for awhile and perform a max day when you feel recharged!

        The above examples are just a few ways to break through the shackles that have been holding your progress back! There are always more detailed routes to take but these are simple and proven. Below I am going to list a few bullet points of little tricks/tips to try:

• Lower your volume, pertaining to sets and reps.
• Make sure you're using a deload week. It is important to train hard for a number of weeks and then have a week where you back off and rest. Try three - six weeks of intense training and the one week off.
• Warm up properly. Have a good mobility and warm up routine before you start moving some weight around.
• Do not add too much weight at a time. If you're moving up in weight by 10 - 20 pounds, cut back and only move up by 5 - 10 pounds or even smaller if your gym provides the equipment.
• Have someone (certified trainer) critique your form and make sure you're not just performing the lift sloppy. If so, get your head in some good books and blogs and learn the correct form!
• If you're just burnt out or tired, have the good sense to take some time away from training and recover.

        Bottom line is that if what you're doing isn't working, change what you're doing! Give your body/muscles a different stimulus to react to and you will see change! Start by picking one of these that applies to you and give it a go! If you have any deeper questions on training or even nutrition plateaus please do not hesitate to leave a comment or send me an email!


- By Brig Van Etten CSCS -

10 Reasons Why It's Important To Warmup

         We've all seen it. That person who just walks into the gym, does a few spinal twists, standing quad stretches and is ready for a heavy set of back squats! Whatever the exercise may be, the first few reps always look like Forrest Gump breaking out of his leg braces!
            
        This painful, unproductive process can simply be avoided through employing a 5 - 10 minute warm up routine before starting your weight training. Let's take a look at some positives of a sound warm up before getting into an actual routine:
       
        1. Reduces the risk of strains and pulls by increasing muscle elasticity
        2. Muscular temperature is increased
        3. Elasticity of muscles is increased, making them contract and relax more efficiently
        4. Dilation of blood vessels, increasing blood flow
        5. Improves range of motion pertaining to the body's joints
        6. Facilitates motor unit recruitment, enable us to be stronger
        7. Eases heart to a workable rate before jumping into a session
        8. Improves oxygen utilization
        9. Reduces muscular stiffness from prior sessions
      10. Increases mental focus

* Here is a quick warm up routine to get you started!

       - Foam roll
       - Neck rotations x 10 ea. way
       - Arm circles x 10 ea. way
       - Wrist circles x 10 ea. way
       - Hip circles x 10 ea. way
       - Leg swings x 10 ea.
       - Jumping jacks x 30
       - Bodyweight squats x 10
       - Lunges x 5 ea. leg
       - Burpees x 5
       - 3 way planks x 30s ea.

* Remeber, get the body moving ad be creative! Try new movements and see what other experts are prescribing!

-By: Brig Van Etten CSCS-