Sunday, February 10, 2019

Mobility Monday: Unglue Yourself-Upper Body

Sometimes you have to just start with a region of the body and not a specific body part.  In our world that we spend too much time sedentary and in a chair our tissues can start to get locked down and prevent us from moving how we want.  This video gives you the basics on where you can get your start to help get your upper body moving more freely and reducing pain and tightness.

Things It Helps: 
-Shoulder Mobility
-Upper Back Stiffness
-Lat Mobility

Monday, February 4, 2019

Can't We Do Better

By: Joel Luedke

It is understandable that a business owner needs to find products and services that people not only want but that offer good enough margins to help the business grow.  As people I can understand that in the world we live in it’s hard to make the ‘right’ choices all the time when it comes to our health and nutrition. But can’t we do better?

The Individual:
This is not the focus of this post but I feel I would be doing disservice if it wasn’t addressed.  I will be the first one to admit that my diet is not perfect.  I will opt for pizza and beer if I can and not think twice about it.  Does that make me a hypocrite? That is for you to decide.  I’d argue it makes me human and I can live with that.  Ultimately at the end of the day we get to decide what we are going to put in our bodies and we vote with our dollars when we buy all the things people are selling us.  

It is our decisions that ultimately determine our health.  Own those decisions and do what you can to make the best ones.  While I haven’t counted out the percentages the 80/20 principle of doing it right 80% of the time and letting loose a little on the 20% is generally a good place to start.

The Entity
I am not in a place to tell people how to run their business and make a profit to support themselves and their employees.  I feel like I can make the ask though that do we have to do it on the back of low cost, low nutrition, high calorie, "junk" food.  It seems like a great business move but also a trap for everyone heading to the check out counter.  So many things that are easy to grab that most people had no intention of getting in the first place.  This could be the business goal, but at what cost.

I believe these are the things that our the overall health of our community.  While people still maintain the right to choose...can't we do better in providing the best options available?  We don't have to do away with everything that is sweet, salty or savory but can we at least tone down how much we are bombarding people with it?  I believe this would lead to not only healthier customers to keep them coming back but to healthier employees which reduces insurance cost and benefits the business overall (the numbers are staggering and we'll try and do a post on that).

For everyone, until a shift changes in how places do business selling calorie dense nutrition deprived food you'll have to turn your will power on full force.  Moderation is the key to almost everything.  Find that happy medium and do it for your health.

Sunday, February 3, 2019

Mobility Monday: Movement Prep & Principles

Warm ups are easy to bypass.  As we get busier and hurry form one thing to the other trying to get a workout in is hard enough, but to warm up as well?  Now we are just talking crazy.  This video talks about the importance of not leaving that 'warm up' or in the case movement prep out of your routine and explains why it can be so beneficial for your body.

Things It Helps:
-Preparing for a workout
-Priming main movers (hips/shoulders)

Saturday, February 2, 2019

Friday Food: Egg Roll in a Bowl

We tried a version of this at our house and while nothing quite beats the crunch of a good egg roll this one was a lot more guilt free.  All the great flavoring of an egg roll without the deep frying of the shell that can throw your nutrition off.  Give it a shot and customize it to how you prefer your favorite egg roll.


  • 2 tbsp sesame oil
  • 3 cloves garlic, minced
  • 1/2 cup onion, diced
  • 5 green onions, sliced on a bias (white and green parts)
  • 1 pound ground pork
  • 1/2 tsp ground ginger
  • Sea salt and black pepper to taste
  • 1 tbsp Sriracha, more to taste.
  • 14 oz bag coleslaw mix
  • 3 tbsp Coconut Aminos
  • 1 tbsp rice vinegar
  • 2 tbsp toasted sesame seeds

The Game Plan: 

  1. Heat sesame oil in a large skillet over medium high heat.
  2. Add the garlic, onion, and white portion of the green onions.  Sautés until the onions are translucent and the garlic is fragrant.
  3. Add the ground pork, ground ginger, sea salt, black pepper and Sriracha.  Sautés until the pork is cooked through.
  4. Add the coleslaw mix, coconut aminos, and rice wine vinegar.  Sautés until the coleslaw is tender.
  5. Top with green onions and sesame seeds before serving.

Source: Peace, Love and Low Carb

Tuesday, January 29, 2019

Study Spotlight: Beyond Muscle-Effects of Creatine Supplementation on Brain Creatine, Cognitive Processing and Traumatic Brain Injury

By: Joel Luedke

Creatine has been long been known for its ergogenic aid when it comes to performance.  Whether it comes from enhanced recovery or from helping add some muscle through higher intensity training, the studies are out there.  There has been some research coming out about cognitive benefits of supplementing creatine and the potential benefit of utilizing creatine for post concussive recovery could be significant.  This article does a great job breaking down ideas of where creatine and cognitive function can go.

What They Did:

This was a review article of the potential effect of creatine on cognitive function.  Not only in long term cognitive health but potentially in the recovery from different types of traumatic brain injury.

What They Found:
Authors believe that a high creatine content may theoretically enhance brain function, through facilitation rapid energy provision during times of accelerated ATP turnover.  Theoretically, supplementing creatine could provide this benefit.

What It All Means: 
The authors have concluded that higher levels of creatine supplementation may be the way to go when it comes to trying to optimize outcomes for health.  This could potentially look like supplementing at a "loading" rate of 20g/day as you might do in the early phases of supplementation for the first week of using creatine for muscle concentration.  The authors realized that that creatine could exert its influence in situations whereby cognitive processes are stressed, in particular acutely.

The long term effects of supplementation could show promise with traumatic brain injury and other cognitive issues.  There is hope that the potential for supplementing creatine could help in the recovery from injuries like concussion.  Not only is it easy to supplement and get proper dosages but it is also fairly inexpensive.  The research to follow is going to be big and could really help people be in a better spot in their recovery process.

This study did a pretty good job overall going though the literature and trying to figure out what the best way is to supplement creatine is for the best cognitive function. 

Reference: Dolan, E. Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. European Journal of Sports Science. 19: 1. 2019. 1-14