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Tuesday, August 30, 2016

It's Never Just That Simple

By: Joel Luedke


There have been many times in my short career where a seemingly straight forward injury or training ideal has perplexed me and seemed way more complicated than it needed to be.  I've often thought maybe I am over thinking this and that I should just go back to the basics of treatment or performance and that should take care of it.  I mean icing and stretching has worked for years right?  So why don't we just go back to that with a little bit of rest and that should fix everything.  Or why did we every go away from 4-6 reps for strength/power, 8-12 for hypertrophy and 15+ for 'endurance' and toning.  Alright, done, post over we fixed it all..or did we?  Of course we didn't.


Again this is something I have struggled with over my career and thinking that there has to be a simpler way to get healthy, prevent injury, eat cleaner and perform better.  We are always searching for the minimal effective dose to get those maximum results.  The more I have progress in my career and learning from different professionals at many continuing education sources the more the body and how it responds astounds me.  The body is anything but simple, it is probably the most complex thing you can get yourself involved with learning because of its constant ability to change and adapt and give the appearance that everything is simple.

What I have come to realize that we take for granted so many things and none of that was more apparent than after taking a Dynamic Neuromuscular Stabilization course.  The very short description of what I learned at the course is we lose our very innate and natural ability to produce movement as we grow up.  The situations we put ourselves in on a daily basis turn muscles that we need to use off and helps throw our posture completely out of alignment.  In theory you would hope it would be simple to convince yourself to straighten up and pull your shoulders back all the time but it never appears to be so.  If you don't believe me have myself or Dr. Kyle or Dr. Erica at Coulee Health run you through abdominal bracing and then the breathing properly and you will soon discover it is not that easy.

Performance is another area that makes for what seems to be easy become extremely complicated.  We won't even get into programming and designing what weights, percentages and volume to use but just looking at squat form.  I'm not sure one exercise has ever been scrutinized as much as this movement. Knees out vs. knees really out.  Should your knees go past your toes?  Where should the bar be?  Do you want your torso up right?  If your back has any angle to it your going to hurt yourself correct?  What about the make up of my legs with having really long femurs?  Dizzying enough for you yet?  There are many things that highly trained coaches, athletic trainers and therapists can spot that you may never notice but that doesn't have to keep you away from the movement.  Start with the basics and figure out how your own body moves through motions like the squat and then start addressing your own tweaks as needed.  Not everyone can squat the same and the list of reasons for that is long and distinguished.  Your body moves how you need it to move and if you can optimize that you are on the right track.


The government did what they could in the past (and present) to try and make this as simple as possible and we got the Food Pyramid and My Plate.  What has not so quickly been found out that it isn't just that easy to throw out recommendations and have them work for everyone and that the recommendations may not be as spot on as they think.  The calories in vs. calories out model is a

great starting point but most people in the nutrition world will also throw some caution into the mix because not all calories affect you the same way.  Changes in blood sugar levels, hormonal response to the foods you and other factors can have a huge impact on how your nutrition fuels your body.  Nutrition is a topic that at times you feel you have to be a biochemist to understand but it takes slowing down and sticking to the basics and often times that is enough, don't overcomplicate things. To throw some advice out there that is simple is that if it grows in the ground you're on the right track and if you can pronounce and understand all the ingredients you are also doing well.

Bottom Line (I bet you couldn't wait for me to get here).  The body is a very complicated organism and its ability to constantly adapt is not only remarkable but can make for some very complicated issues down the line.  My recommendation is to always start simple but you need to keep the more advanced ideas in the back of your mind.  I'm a big fan of working in the complicated techniques without the athlete realizing that it is occurring.  Addressing these issues can make huge strides in the long run and are going to be needed sooner or later.  Keep learning, stress yourself with knowledge from all types of professions and really make yourself well rounded to address any issues you might come across.

Sunday, August 28, 2016

Mobility Monday: The Lower Extremity Basic List

By: Joel Luedke

Getting into mobility work should not only be when you have pain or a problem.  Often times when it starts getting to this point you are already too late and behind the ball.  Here we share a basic checklist on the lower body mobility exercises that you should be using to help keep you moving freely and keep you from getting injured in the first place.  Check them out.


Things It Helps
-General Lower Body Pain
-Tight Ankles
-Achy Knees
-Tight/Painful Hips


Wednesday, August 24, 2016

Study Spotlight: Explosive Strength Training for 5K runners

By: Andrew Jagim

Concurrent training, or the use of multiple training modes in one training cycle (i.e. strength training and endurance training) is always a controversial topic. Some people believe that lifting weights will make you big, bulky and slower whereas other endurance athletes swear by the benefits of strength training and always include them in their programming.  Researchers sought out to identify the potential benefits of strength training in terms of it's ability to improve 5K running performance.

What did they do?
Researchers investigated the effects of simultaneous explosive-strength training with traditional endurance training on 5K running performance.  They randomly assigned 18 endurance athletes to either an experimental or control group for a 9 week training period. The experimental group completed the same overall training volume as the control (aka endurance only) group however 32% of their training volume was replaced with explosive-type strength training.

The explosive training sessions lasted approximately 15-90 min and consisted of various sprints, (20-100m) and jumping exercises without any additional weight.  Endurance training consisted of cross-country running for .5-2 hrs. at or slightly above lactate threshold. Pre and post changes in 5K running performance, running economy and 20-m speed were assessed.

What did they find?
The researchers found that 5K time, running economy and maximal speed improved in the experimental group but not the control group. Overall aerobic capacity was improve in the control group but not the experimental group. The authors concluded that the completion of both training modalities appeared to increase 5K time more than just doing endurance training alone. The authors speculated that the improved running time was likely a result of neuromuscular improvements which transferred to greater running economy as their overall aerobic capacity did not improve.

Take Home Message:
Even though endurance-specific training volume is less, by adding in explosive strength-based training into your regimen, you may be able to improve running performance.


This improvement likely comes from an enhanced ability to contract and active certain motor units and muscle fibers to improve overall running economy which makes you a more efficient runner with improved times.  Keep in mind, the current strength program utilized is rather basic and simply consisted of some jumping and sprinting activities. So if you're looking for an improved 5K time, try adding in some higher-intensity sprinting or jump-based strength training into your program!


Click Here for Article

Monday, August 22, 2016

Mobility Monday: Forward Head on Neck Position


If you hadn't heard before now "text neck" is now a billable code and diagnosis.  That is where we have come to at this point.  Well here we go trying to figure out how to fix it and as always Kelly Starrett has a solution.  There is a lot of small things that can be fixed and addressed but here we take a shot at the big things that should hopefully get you the most bang for the buck.


Things It Fixes:
-Neck Pain
-Sore Shoulders
-Chronic/Tension Headaches


Mobility Monday: Forward Head on Neck Position


If you hadn't heard before now "text neck" is now a billable code and diagnosis.  That is where we have come to at this point.  Well here we go trying to figure out how to fix it and as always Kelly Starrett has a solution.  There is a lot of small things that can be fixed and addressed but here we take a shot at the big things that should hopefully get you the most bang for the buck.


Things It Fixes:
-Neck Pain
-Sore Shoulders
-Chronic/Tension Headaches


Thursday, August 18, 2016

Friday Food: Rich Green Juice-Electrolyte Enhanced

It's been a hot few days of camp and we are pushing the electrolytes (as well as eating as well as they can) but sometimes putting all the sugar in that comes with sports drinks isn't always great.  Here is a different option that still gives you some electrolytes but also a bunch of other health benefits along the way.  Check it out.

Ingredients:
-2 Green Apples
-8 Ribs of Celery
-8-10 leaves of Kale OR a bunch of spinach
-A bunch of Cilantro
-1/4 Lemon
-Thumb-sized Ginger (optional)
-A few leaves of Mint

Extra:
-Shake a little sea salt in there to up your game just a little bit more.

Game Plan:
-Juice It (or blend, whatever works best)

Courtesy of: Juicing-for-health.com

Monday, August 15, 2016

Mobility Monday: The Standing Athlete


We firmly believe in the standing athlete and the standing everyday-athlete.  It can be tough sitting through hours of meetings both for football and for your job.  You have to be able to figure out ways throughout your day to help save your hips and your legs in general. 


Here Kelly Starrett gives you some simple ideas for how to address how you stand to give you the best chance to stay pain free.  Also a good idea of how to create a quick stand up desk.  Check it out.

Disclaimer: Make sure if you go to a standing desk you ease into it.  Start with a little bit each day and work your way up or you may cause more problems than you are fixing.

What It Helps:
-Low back pain
-Tight hips
-Tight lower legs



Thursday, August 11, 2016

Friday Food: Cheesy Zucchini Quinoa Muffins

This one just sounded a little too different not to get it our there and share it. After getting into the recipe a little bit more it actually sounds pretty good.  Sorry this is a no go for anyone watching their dairy intake but overall it is very good for you.  Hope you enjoy.

Ingredients:
-4 eggs
-2 egg whites
-1/4 cup milk
-1/2 yellow onion, sautéed until softened
-1 cup cooked quinoa
-1 cup shredded zucchini, excess liquid squeezed out
-Hot sauce to taste (about 1 tsp)
-Kosher salt and black pepper to taste
-1/2 cup shredded sharp cheddar cheese

The How-To
-Preheat oven to 375 degrees and line a standard muffin tin with parchment liners or silicone liners
-In a small skillet sauté the onion until it has softened, about 2-3 minutes.
-In a mixing bowl whisk together the eggs, milk, salt, pepper and hot sauce until combined.
-Whisk in the zucchini, quinoa, onion and 3/4 cup of the shredded cheese.
-Pour the mixture evenly into each muffin cup and top them with the remaining 1/4 cup shredded cheese.
-Back on the middle rack of the oven for 18-20 minutes or until the eggs are set.
-Remove from the oven and serve.

Courtesy: Spoonfulofflavor.com

Monday, August 8, 2016

Mobility Monday: Running Recovery (from personal experience)

By: Joel Luedke

I've had some tough runs and get sore and stiff afterwards but I don't think I've quite felt it like after
finishing a half marathon this past weekend. Now right after the race is not your ideal time to hop on the foam roller or lacrosse ball due to the muscle damage that you just inflicted.  But the next day is a great time to get started and this Mobility Monday is to give you a guide on some of the bigger areas you should be hitting to help get your legs back after running.

Things It Helps:
-General Knee Pain (VMO problems)
-Tight anterior hips (hip flexors)
-Lateral hip pain (TFL)
-Posterior hip pain (glutes)

And those grass fed burgers sounds awesome....


Thursday, August 4, 2016

Friday Food: Garlic Asparagus & Pasta w/ Lemon Cream

Pasta isn't the easiest thing to do super healthy but if you have to get your carbs in (guilty) then you want to make it as healthy as you can.  That was our goal with this healthy version of a pasta dish.  Hope you get to enjoy this one.

Ingredients:
-8 oz. dried mafalda or rotini pasta
-2 cups asparagus spears cut into 2-inch pieces
-8 baby sunburst squash and/or pattypan squash, halved (4 oz.)
-2 cloves garlic, minced
-1 tbsp butter
-1/2 cup whipping cream
-2 tsp finely shredded lemon peel

The How To:
-Cook pasts according to package directions; drain.  Return pasta to saucepan.
-Meanwhile, in a large skillet cook asparagus, squash and garlic in hot butter for 2 to 3 minutes or until vegetables are crisp-tender, stirring frequently.
-Remove with a slotted spoon and add to pasta.
-Combine whipping cream and lemon peel in skillet.  Bring to boiling.  Boil for 2 to 3 minutes or until mixture is reduced to 1/3 cup.
-To serve, pour cream mixture over pasta mixture, toss gently to coat.

Credit: Fitness Magazine

Wednesday, August 3, 2016

Ideal Race Weight for Runners

By: Andrew Jagim

How to identify an ideal race weight?
There is a lot of controversy surrounding the topic of identifying an ideal race weight for endurance athletes.  A lot of people believe that the lighter you are, the less weight you have to carry, which should then translate to being faster and improving overall endurance. However, there are also concerns with being too small and weak or losing too much weight and "running" (get it?) the risk becoming injured, specifically having an increased risk of stress fractures or hormonal dysfunction. However, the latter might be more a result of improper training tactics utilized to get down to a lighter weight (i.e. high training volume paired with an insufficient nutrition program.


You may still be wondering then what the ideal race weight actually is? I'm sure you can guess my response but I'll say it anyway... it usually depends on the person. First and foremost, I like using body fat percent rather than strictly body weight when working with an endurance athlete.  With that being said, elite runners usually have a body fat % ranging from 7-14% based upon gender.  This seems to be the range in which athletes perform at their best and have the optimal combination of minimal body fat paired with an adequate amount of lean muscle to maintain power output and endurance while at the same time not risking any injuries.  If you are curious about what your body fat percentage is, seek out your local exercise science department at a University in your area or a bigger commercial fitness center that may have the proper equipment to get an accurate reading.

When is the best time?
Typically, major changes in training adaptations, whether it be improved endurance, power, strength, or body composition are usually addressed during the off-season so as not to interfere with competitions or the rigors of a competitive season. 

However, for a lot of runners or cyclists this is also the time for a lot of high volume training (i.e. 80-120 miles a week for runners and 200-300 miles for cyclists) which creates a bit of a problem. Generally speaking, any reduction in body weight or body fat typically requires a caloric deficit. This means that an athlete would have to intentionally under eat during training in order to elicit the desired drop in body weight which subsequently may interfere with the athlete's ability to recover and maintain fuel supplies needed for the higher training volume. Can it be done? Yes. Is it easy? Hell no.  For example, I had a local cross country runner approach me at the end of Spring asking if I could help him lose a few pounds and more importantly drop his body fat percent prior to his upcoming season this fall. He explained that he was currently running about 70 miles a week and would be increasing it up to ~90-100 miles towards the end of the summer. So, we did some baseline testing and mapped out a nutritional program that was designed to slowly reduce body fat while still allowing him to training at that high of a volume. Slowly but surely, each month we did follow up testing and his body fat % went down along with his body weight.

Fortunately, this did not come at the expense of any lean muscle; essentially meaning that he should now be lighter, with the same amount of strength, power and muscular endurance to help him in competition. The table at the right highlights the progress he made over the course of the summer with body weight and lean mass represented on the left y-axis and body fat % and body fat (lbs.) represented on the right y-axis.  He says he still feels good and is looking forward to the upcoming season.

Take Home Message:
Identifying your optimal race weight and/or body composition will likely take a bit of trial and error. If you are interested, I encourage you to get some body composition testing done and then monitor training quality, recovery status and race times as you compete or train at different weights to identify where you perform at your best. Again, it is a fine line between competing at a lighter and leaner weight versus running the risk of becoming injured or constantly feeling over-trained.

Tuesday, August 2, 2016

The Other 22 Hours in the Day

By: Joel Luedke

The 'other 22 hours' of the day is a conversation that AJ and I have quite frequently when we talk about ideas of how we can make a bigger impact in someone's life when it comes to wellness, nutrition and performance.  We agree that your training program needs to be top notch in order to help you achieve your optimal goals but when you really break it down that only accounts for a hour or two of your day and maybe only 6-8 hours of your week (out of 168). 

Now don't get us wrong you can make huge changes in your life in just that amount of time during the week but what else could you accomplish with the other 22 hours of the day.  We take a look at some of the big things that you can change below and we do not list them in any particular order of importance (hence no numbers).  Trying to make the changes doesn't have to be instant and they most definitely don't come easy, it takes time like anything else good.  Check out some of our ideas below.

Position and Posture
Position and posture have always been a point of importance and I personally have tried to work on my own personal posture on my own.  After attending a Dynamic Neuromuscular Stabilization (DNS) course this weekend it confirmed what I knew about the importance of it and also the breathing but had no idea how important it was and how wrong I had been standing for, well, most of my life.

It is incredible how important your breath is and how you take that breath.  If you don't use yourentire abdomen when you are breathing you rob yourself of 30% of your potential tidal volume (meaning a lot less air gets in).  You can imagine how that can affect your performance but also you daily life.  You can also then when taking your breath into account you get the right muscles working to help you with your posture (both sitting and standing) which takes the stress off your low back muscles that shouldn't be doing all the work or your neck extensors which also shouldn't.  

Pay attention to your posture during the day and work to correct your breathing patterns and help your muscles recover and work in their proper function outside of your workout.
VIDEO: DNS Intro

Nutrition
Nutrition is always important and I'm not going to dive into exactly what it should be but the argument of "I worked out today so I can eat what I want" just doesn't quite cut it (I've used it more than I will ever admit).  A lot of people will get the post workout nutrition part down and put in their protein shake and get the process going for muscle regeneration and growth.  But your work is not done.  You have to be able to maintain this throughout the day and not throw it all away with pizza and beer later that night (which is ok from time to time). 

Eating smart throughout the day will continue to help you with repair, recovery and enhancement.  Protein is going to be key throughout the day along with 'good' carbs and 'good' fats.  This will not only help in recovery in terms of feeding your muscles but to help modulate the inflammation that comes along with working out.  We want that inflammation up to a point for adaptation but focusing on colorful vegetables and good fats (omega-3s) from fish and/or coconut oil will be hugely beneficial to you.  If you want to make huge progress in your 22 hours nutrition is a big one, choose wisely.

Sleep and Wellness
This is also not a surprise about how important it is but we still overlook much more than we should. Most people think they are the exception that they can run on 5-6 hours of sleep while slamming coffee and caffeine throughout the day.  This doesn't work out well in the long run for most people and can crush all the good things you are doing throughout the day and with you training.  8 hours is the recommendation and it hasn't changed but so many great things happen when you sleep.  The resetting of hormones, the change over of fuel sources (an extended period of fasting) and generally letting your body get ready for the next day.



You can drastically improve your quality of sleep by some very simple 'hacks' to get the most bang for your buck.  The first one is working on your soft tissues before you go to bed.  Hop on your foam roller or ball and do 10 minutes of soft tissue work before bed.  It puts your body into a great state from a nervous system perspective to help you fall asleep and get a deeper sleep.  Next black out your room.  Get it as dark as you can and get rid of any screens (even across the room while you sleep).  You'd be amazed on how much that little bit of light can affect you while your sleep.  Lastly try and get it as cold as you can.  Turn the AC down or get a fan on you to help your body get into a better rested state and a deeper sleep.

Don't just count your time in the gym as the only health related part of your day.  Take advantage of all the other options you have throughout the day to make the most of it all.  


Monday, August 1, 2016

Mobility Monday: Low Back, Quads, Hamstrings


This one encompasses everything hen it comes to your 'core'.  Loosening up your hips can solve so many problems for you and make your life a lot more pain free.  Not only does the pain thing make a huge difference but it also opens up your ability to perform.  Having that freedom to move how you want and open up when it is required and do it freely is fantastic.  Check it all out below.


What It Helps:
-Low Back Pain
-Tight Hips
-Hamstring Tightness
-General Hip Pain