'Study' Spotlight: Dynamic Neuromuscular Stabilization & Sports Rehabilitation

By: Joel Luedke

First I want to say that this is not a review of a tried and true research study but that does not mean it is not valuable to check out.  I was first exposed to DNS by Kyle Boland DC of Coulee Health.  Kyle has been working with some of the athletes at UWL and while he would do some of the 'normal' things in the treatment of the athletes (soft tissue work and adjustments) he also started utilizing breathing techniques.  I found this to be especially common when he was working with our athletes that had an type of chronic back pain.

This peaked my interest as it was working so well and relieving tension and pain that we had not beenable to with "traditional" treatments, modalities, and rehab.  This was my introduction to DNS and since I have been to a couple of courses and the amount of things you can help and 'fix' with DNS is astounding.  It is actually extremely humbling.  While we just summarize the review of DNS here I highly recommend reading the paper as the information in it is so deep and worth checking out.

What They Did:

The authors here took a look at 'core' stability and how it can benefit and lead to optimal athletic performance.  The authors then break down Dynamic Neuromuscular Stabilization (DNS) and how the assessment and application of their principles can help sports rehabilitation and improve dynamic neuromuscular (core) stability.

What They Found:

Very short answer for this one.  The DNS approach provides functional tools to assess and activate the intrinsic spinal stabilizers in order to optimize the movement system for both pre-rehabilitation and rehabilitation of athletic injuries and performance.

What it All Means:

Taken right from the article we address the answer after; "Dynamic neuromuscular (core) stability is necessary for optimal athletic performance and is not achieved purely by adequate strength of abdominals, spinal extensors, gluteals or any other musculature; rather, core stabilization is accomplished through precise coordination of these muscles and intra-abdominal pressure regulation by the central nervous system."

Being able to move past traditional "core" training or just looking at a single joint or set of muscles as the problem is critical.  The human body is to complex and impressive to have any one thing be isolated.  Applying 'functional rehab' in any capacity is going to yield greater results in the long run when it comes to improving outcomes and function of the body.  Whether it is DNS or another form of this type of rehab it is highly encouraged challenge yourself with these techniques and their application for your own sake as well as your patients outcome.

Source: Dynamic Neuromuscular Stabilization & Sports Rehabilitation

Related Articles
-TAT: The "Core"
-TAT Guest Post: 5 Things I Look for in a Sports Chiropractor-Corey Campbell

5 Things to Look for in a “SPORTS CHIROPRACTOR”

By: Corey Campbell

Being a Sports Chiropractor is a big deal now. I am blessed enough to teach to students and doctors all over the world and I often hear “I want to work with athletes and be a sports chiropractor”.  I think that is a great goal and to work with athletes you do need a bigger tool-box. This got me thinking…what makes a “sports chiropractor”?

I have colleagues and friends that work with professional teams and some that are true team DC’s for pro teams so I look to them for that answer.  I have also been a DC for 14 years and I have worked with athletes of all ages and levels as well as being fortunate enough to have been a part of a large multi-disciplinary facility that was largely orthopedic spine surgery based.

However, as a person who is seeking (I won’t use patient as that implies illness and not all are ill or hurt) a qualified and skilled sports chiropractor (from here on SDC for Sport Doctor of Chiropractic) I think it is helpful to armed with some knowledge and questions to help you make an informed decision for your potential provider. Remember whether you are looking to get out of pain, recover from an injury and get back on the field, or perform better, you need to be your own advocate. Also, realize that any healthcare provider should be open to you asking questions prior to being seen.  The root and origin of “Doctor” means teacher.  So as a healthcare provider we need to keep that in mind and being open and honest is one facet but that other facet of what we do is to teach or inform you of what you have going on, what we can do to help you, and what your options are.

Below I have listed out 5 things you should look for in a SDC. I have gathered this information from my colleagues, my own personal clinical experience, and common questions people under care ask often. 5 things you should look for or ask about are:

1.     Soft tissue release skills/Certifications:  Most SDC’s will have certifications or training in soft tissue/muscle release techniques. There are many different muscle release certifications and proficiencies to look for or ask about but the most common are ART (active release technique), Graston, FAKTR, and PIR/PNF.  All of these are various ways to loosen muscle and help you move better. The skill part will be evident as experienced or well-trained SDC’s have great touch.  It’s the “Goldilocks test”. The soft tissue release is often not too much and not too little but somewhere in the middle. Depending on what the goal of the soft tissue release is (which needs to be based on an exam and palpation of the muscle) this may vary. Another important aspect of muscle release is picking the right tool for the job.  If you have trigger points (painful “knots” in your muscle that refer pain elsewhere) then Graston and ART really won’t be as beneficial as a PIR or dry needle technique and vice versa if you have muscle adhesions. Always know the goal of the treatment and don’t be afraid to ask.

   

    2.     Functional Assessment Skills. All good SDC’s utilize functional screening tools as part of their assessment.  Again there are a number of classes that can be taken to learn these or some have come up with their own functional assessments.  Regardless all good SDC’s assess movement. You will likely be run through a thorough examination that will include a functional section that assesses basic movements such as walking, running, squatting, balance testing, active and eccentric motion testing, core and joint stability testing and sport specific movements (i.e. golf swing or overhead lifting).

3.     Functional Rehabilitation/DNS Skills.  All good SDC’s incorporate rehabilitation/active care into their care plans. This is not to say that your doctor will teach you how to swing a golf club better or run faster.  That is not their job and it isn’t something most would have expertise in. They are there to help you function better. They are not coaches. This is not to say that some may have knowledge in certain things but they typically will help you function better and collaborate with your trainers or coaches. For example, my friend and colleague that works with a professional baseball team is extremely well versed in all things pitching (softball and baseball) and would be one of the best pitching coaches in the world if he wanted to be. However what he will do is inform the coaches and trainer of potentially harmful mechanics and work with them to help correct it so the athlete can stay healthy and hopefully reach a higher level of performance. All good SDC’s understand the importance of laying the foundation of respiration retraining, lumbar spine stabilization/bracing, scapular stabilization, hip stabilization, and more functional retraining based on the sport (i.e. chops or rotational movement for golf and squat retraining for CrossFit etc).

    4.  Taping/Dry Needle/ Cupping/ Laser/Cryotherapy/Nutrition. Most SDC’s have some other ancillary services or specialties they provide. These ancillary services typically help with inflammation or acute pain.  As an athlete (“If you have a body, you’re an athlete”-Bowman) you will encounter acute pain and injury and your doctor will have to do something to get the inflammatory process calmed down before he or she can even start to think about doing anything else. The above list of services will help decrease inflammation and hopefully decrease pain even if for short periods of time. I do want to mention the nutritional aspect as that is very important for athletes. You should ask your SDC about supportive and anti-inflammatory dietary changes and supplements as these are extremely important in not only acute/ injury control but also as a staple.  “Deflaming” is a popular term most DC’s are aware of and I feel strongly all people can benefit greatly from these concepts and lifestyle changes.

    5.  Joint Palpation and Adjusting Skills. Being an instructor for the Motion Palpation Institute (MPI) has given me perspective on the importance of hand skills. As DC’s the very essence our profession is our ability to assess, diagnose and treat (heal) with our hands. I know I am biased in this regard but I feel it is very important that any DC you choose has extensive training in palpation and adjusting skills. This goes beyond where the DC went to school. Just because a school has a certain reputation doesn’t mean everyone that graduates that school is granted some innate ability to be experts with their hands.  This is no different than all Yale attorney’s being the best in business. Any SDC you choose should have extensive training outside of their school training in palpation and adjusting skills as this is crucial to you functioning your best. The ability of your SDC to find and help change faulty joint biomechanics is crucial.  Often times muscle change are a result of bad joint motion. If this is coupled with repetitive movements (running, pullups, bootcamps etc.) then the problem will just continue to get worse. Once a joint loses its ability to move then no exercise or stretch can help restore that motion.  Again, you can ask questions about this prior to becoming a patient and you will know once that person works with you. Palpation and adjusting skill is something that you will know very quickly whether your SDC has or not.

I hope that this is helpful in your decision making when looking for a sports chiropractor. I do feel whether you are athletically inclined or just seeking to function and feel better it is in your best interest to seek out a good chiropractor. Chiropractors are natural minded and conservative care based. A good service driven DC will help guide you to a healthier lifestyle, higher level of functioning and be an advocate for you and your health.

Thank you.

Corey Campbell, DC

Motion Palpation Institute Board and VP

Mobility Monday: Loading the Foot-DNS Weightlifting

We are breaking out a new channel for Mobility Monday.  This one comes from DNS Weight

Lifting.

In this video they discuss loading the foot and finding balance between three points of the foot and actually using the foot to help correct your position up the chain.  This is a different way of looking at the squat and trying to get the knee to track over the middle of your foot compared to most people who argue use of the hips.  See what they have to say and try applying it.

Things It Helps:
-Squat From
-Athletic Stance and Balance
-Retraining Your Arch

What I Learned From the Whole 30

By: Joel Luedke

My girlfriend (Kelley) decided to embark on the Whole 30 about 27 days ago and along with that so did I (for the most part).  While I didn't follow it completely (I really like pizza) was probably in the 80% compliance rate in terms of eating "clean" as laid forth by the rules of the program.  This included no grains, gluten, rice, dairy, and alcohol.

She did much of the research in finding new recipes to try and coming up with shopping lists and

meal plans for us to follow throughout the week and the weekend.  While it took a little getting used to I was very and pleasantly surprised at how well things went and how well my body responded.  This article outlines some of the biggest things I learned from following the Whole 30.

Look Close at the Ingredients and make it "Dictionary Not Required"

This is something that I had been thinking about for awhile and had actually gone and changed a lot of personal care products I purchased because of it (shampoo, deodorant, body wash).  While it was on my radar I can say I never really looked that close and even on things that are "natural" and "organic" there was still an unbelievable amount of random things in there that I had no idea what they were.

I've taken some chemistry in my date but the "ides" and "urs" at the end of some of these names was dumbfounding.  It really made me consider what am I putting in my body that I probably had to wear goggles in lab to utilize for an assignment.  It is possible to get around it but it takes some great resolve and patience to look for where you can get food that doesn't contain the additives and preservatives but it is possible.  We had best luck (but not all the time) with area Aldi, Sam's Club, Festival Foods and the Natural Grocer (Rochester, MN)

Not all Bacon Is Created Equal

This ties right into the category above but I thought it was extremely important to note that you can still have your bacon and love it to.  In fact, I think the Whole 30 approved bacon is right up at that top of some of the best kinds I've had.  Honestly, it is that good.  It cooks easier and again when you look at the label it literally says pork bacon, salt and yep that is is.  No sulfur dioxide or extra sugar and that makes it all the better.

Eating "Clean" Doesn't Mean Eating Less

This was one of my personal biggest concerns.  How was I going to get full on eating healthy and clean.  Turns out when you are free to eat as much as you need to feel full based on the approved foods it isn't so bad.  This meant eating as many vegetables (Brussels sprouts usually) along with both potatoes and sweet potatoes it wasn't hard to to get full.  Combine all of this with avocados and nuts (no peanuts) though and life really wasn't that bad.

You really can get full, get your macros in and keep it clean at the same time.  This area also led me back to some fruits that I had very much been neglecting and was happy to add back in (berries mainly).  It is also a great feeling to eat the amounts you want and not really have to worry about feeling like a nap 20 minutes later or that now you've thrown your diet completely off the rails.

Healthy Can Taste Good

Another one of the big concerns that I had was am I going to enjoy all the food that we were making. I really like my pasta, pizza and pita chips.  Was I going to be able to get enough salt and crunch from something in order to keep off the cravings and the taste?  The mixed nuts did it for me and thankfully they did but I also found other things that filled voids.  Homemade sweet potato fries were a go-to (minus the maple syrup unfortunately) and along with that the great taste of paprika.  I had no idea that added so much to it.

Finding good and approved spices wasn't always easy but once you do they are really good and make the food taste great and stave off the cravings for French fries or anything similar.  Healthy can be delicious and it just takes finding some ideas you like and running with them to help not feeling overwhelmed.   Don't let this be a road block for you.

It Always Seems to come back to the 80/20 Rule

This one really hits home for us.  After eating "clean" for a week or two we decided that really this is how we should be eating and that how we had been eating was not the way to go, all the time.  That being said we still enjoy pizza and pasta and the occasional adult beverage and we aren't quite ready to give that all up but we know we can do better.  This is where the 80/20 rule comes into play.  Our goal is to do it 'right' 80% of the time and with that feel great and operate on a higher level.  At the same time we allow that 20% for some fun but we try and keep it to a dull roar.  Just because we want pasta for a meal we don't let the make the whole meal run of course but we still enjoy it.

Overall, do I think everyone should do the Whole 30 or something similar? Maybe. I think it shows you can live off of that type of food and enjoy it at the same time.  We can all do better but enjoy it at the same time.  Keep it healthy and find the small changes that can make a big difference.  Keep on keeping on.

Resources
BOOK: The Whole 30
BOOK: The Whole 30 Cookbook
INSTAGRAM: Whole 30 Recipes

Mobility Monday: Getting Rid of Tight Hamstrings Quickly

Hamstring tightness isn't usually caused by the fact that your hamstrings are tight.  I know that ARTICLE: Tight vs. Taut).

sounds very counterintuitive but its what everyone has been finding in the research and practical experience.  The hamstrings are often the muscles that get put in a bad position due to some other tightness and problems occurring.  We've talked before on TAT about the hip flexors being tight and causing an anterior pelvic tilt this brining the origin point of the hamstrings higher and putting them on a line of tension (

This can also occur with any tightness with rotation muscles that put the spine in a non-neutral position and increase tension on one hamstring more than the other.  Tom covers that in this video. Give it a try, it might be more beneficial then just stretching.

What It Helps:
-Tight hamstring (obviously)
-Potentially tight low back muscles or pain
-Posture
-Calf Tightness

Friday Food: Chia Pudding w/ Blackberries, Coconut & Pistachios

A little something sweet to change it up and get you ready for a snack this weekend.  Stick to the berries to keep this one extra healthy.


Ingredients:
-1/2 cup blackberries
-3 tbsp chia seeds
-1 cup unsweetened almond milk
-1/4 tsp vanilla extract
-1 tbsp unsweetened shredded coconut
-10 raw, unsalted pistachios (20 if you want)

Game Plan:
-In a small bowl, crush the blackberries with a fork so the they're the consistency of a thick jam.
-Add chia seeds, almond milk, vanilla extract, and shredded coconut.
-Stir everything together to combine, then transfer to a small airtight container and refrigerate overnight.
-When you're ready to eat the pudding, roughly chop the pistachios and sprinkle them over the chia pudding to eat

Stats:
330 Calories
23.9g fat (4.5g sat fat)
29.5g CHO (5.3g sugars)
10.8g protein
0mg cholesterol
182 mg sodium

Reference LINK

Study Spotlight: The Benefits of Power Posing

By: Joel Luedke

Before you stop reading and wonder if I've lost it a little bit I highly urge you to read on.  Don't take it at first glance with 'power posing' and right it off, the ideas behind it and how easy it can be to apply make it worth the short read.  

What They Did: 

Researchers took a look at how 'power posing' in an expansive, open (high-power) poses, or contractive, closed (low-power) poses affected participants prior to delivering a speech to two evaluators as part of a mock interview.  All these speeches were videotaped and coded for overall importance, hire ability, and speech quality.

What They Found:

Researchers predicted that high power posers performed better and were more likely to chose chosen for hire and they were right on.  What was interesting is the reasons why it worked.  The reason they ended up was only because of their presentation quality, not speech quality.  They also found out that the power pose condition had no effect on the body posture during the social evolution.  This shows and highlights how important the preparatory nonverbal behavior and subsequent performance.

What It All Means: 

Now I know we aren't typically handing out advice when it comes interviews but like most things there is some very applicable information in this study.  What I found most interesting is that even when the preparatory posing was done there was no change in the body posture during the actual interview.  Think about that tough workout you have coming up or a huge event you are competing in and how that might prove intimidating.  Use this information to follow an expansive, open (high-power) pose to set you up for success before it even begins.

Something this simple can be so powerful to help get you through that work out and give you a small edge in any competition setting.  Give it a try.

LINK: The Benefit of Power Posing Before a High-Stakes Social Evaluation

My Biggest Misconceptions Growing Up: Performance

By: Joel Luedke

This is part two of 'My Biggest Misconceptions Growing Up' and this one focuses on the Performance side of these misconceptions.  I didn't have the resources that I do now growing up in my training life (maybe I did but I didn't know how to use them).  My training consisted of reading Muscle and Fitness along with FLEX magazine.  Nothing is wrong with those if you are working towards bodybuilding goals but turns out those don't always apply to athletic performance as much as one would like them to.

I've personally come a long way since that time and thankfully have 'wised up' for at least the time being (we will check back in about 10 years).  The purpose of these is to shed a little light on a) why I thought these ideas were the way to go and b) what I've learned since and how you can apply it now.  On to the first one.

A 5-Day Bodybuilding Split is Good For Athletics

I referenced this one above a little bit but that style of training while it can be good to add some mass and there is a time and place for that it wasn't exactly making me a better athlete and utilizing all the muscles and movements at full capacity.  How the split went.

• Monday: Chest and biceps
• Tuesday: Back and triceps
• Wednesday: Legs
• Thursday: Shoulders and abs
• Friday: Anything else repeated

Again, good for muscle but when I look back at what was missing I find a lot of things.  Very little to no explosive work (i.e. pulls, cleans, etc), absolutely no rotational work (i.e. chops, anti-rotation), and no corrective or mobility work.  Straight up try and get bigger. This leaves a lot on the table and things that I would never have the athletes I work with now miss.  It is important to have a well balanced program that is designed to achieve your goals.

Bigger Calves and Quads Mean Jumping Higher

Coming up through athletics I thought plyometrics was just a fancy word for jumping.  I had no idea what it meant and no ideas how to utilize them.  My solution was getting stronger and training your leg in anyway that you can would make you jump higher.  I was so off in this thinking that I thought doing mid distance running would be enough to get bigger legs and then in turn jump higher.  Yeah, that is how wrong I was.  Same thing with lifting.  Knee extensions on the machine and seated along with standing calf raises were some of my favorites.  As you can imagine that did not turn out to an increased vertical.

While I still squatted and did plenty of lunges and got my vertical some what improved I could have done so much more.  Just playing basketball wasn't quite enough.  Utilize plyometrics smartly and you can cut your training time down into the minimally effective dose.  Using plyometrics not only around your workouts but in their own training sessions can make a huge difference and it doesn't always have to big huge movements.  Focusing on the little things such as strengthening ankles and reaction forces can make a huge difference for small movements.  Bottom line: knee extensions only build muscle, not make it jump higher and you also need more than just calf raises.

Look Up When You Squat

This one might be one of the most eye opening ones and one that took me longer than any to figure out.  When I was taught to squat and you were coming out of the bottom you were told to look up at the ceiling.  Little did I know I was probably robbing myself of strength and power just by that simple change in my spinal position.   I'll save you all the reading on this one and check out the video we put together showing the whole process and why:

LINK: The Importance of Head Position

Never Ever, No Matter What Stop Working as Hard As You Can

I was going to struggle with this one a little bit because I very much believe in hard work and I think it is ok that there is quite a bit involved to get some where that you want.  Then I heard this quote "If hard work was all it took to make champions there would be all kinds of champions running around.  Hard work applied at the right time to maximize effectiveness is what makes champions."  I thin this sums it up quite well and I couldn't have phrased it any other way.  Hard work is great but do it in the confines of a well structured program.  You can't blow it out every single day and expect the progress and gains to keep on coming.  You could potentially set yourself back even by pushing to hard.  Play it smart and listen to your body to help maximize potential.

This wraps up the performance side of the misconceptions series and we will get back with the misconceptions on taking care of yourself and the sports medicine side.  If you have any questions about anything covered in this article please shoot me an email at joel.luedke@totalathletictherapy.com

LINK: My Biggest Misconceptions Growing Up: Nutrition

Mobility Monday: Don't Go Into the Pain Cave

There are a couple things in this video that are worth covering and implementing in your life.  The first one Dr. Starrett talks about is getting your hip extension back (or started to begin with).  If you've been with us for awhile you know we talk about how often your hips can get extremely tight on the anterior/front side.  The moves he shows is just the start but it is a good start.  Sitting all day at work at the desk or in the car set you up for failure when it comes to getting hip

extension and also can lead to many other problems.

The second area is the pain cave.  We believe in doing something when it comes to your own soft tissue work.  Whether that be getting on a foam roller, a ball or another object to get your tissues moving again.  This is great and something you should be doing but if some is good, more isn't always better because if you go to hard it can be counter productive.  Hence, the pain cave.  Stay out of it. You want it to be intense but you do not want it painful as your muscles will lock down and cause you more tightness then when you started.  Sometimes its ok if it just feels good and relaxing.

Happy soft tissue work.

Things It Helps:
-Tight anterior hips
-Low back pain (due to tights hips)
-Tight hamstrings (I know its backwards)

Friday Food: Grilled Steak Skewers with Chimichurri

Steak a vegetables.  Simple, classic and also pretty healthy when you break it all down.  This recipe adds a little extra pop to it with the chimichurri sauce but obviously you can adjust that as you see fit.  Pretty easy to cook up all together and great to enjoy.  Have a great meal.

Ingredients:
-1/3 cup fresh basil
-1/3 cup fresh cilantro
-1/3 cup fresh parsley
-1 tbsp red wine vinegar
-Juice of 1/2 lemon
-1 Garlic clove, minced
-1 shallot, minced
-1/2 tsp crushed red pepper flakes
-1/2 cup extra-virgin olive oil, divided
-Kosher salt
-Freshly ground black pepper
-1 red onion, cut into 1 1/2" chunks
-1 red pepper, cut into 1 1/2" pieces
-1 orange pepper, cut into 1 1/2" pieces
-1 yellow pepper, cut into 1 1/2" pieces
-1 1/2 lb. sirloin steak, fat trimmed and cut into 1 1/2" chunks

The Game Plan:
Total Time:  0:35        Prep:   0:20

1. Soak 12 wooden skewers in water for 10 minutes.
2. In a blender or food processor, pulse together basil, cilantro, parsley, vinegar, lemon juice, garlic, shallot, crushed red pepper flakes, and 2 tbsp of olive oil.  With motor running, adding 1/4 cup more olive oil until smooth, then season with salt and pepper.
3. Thread onion, peppers, and steak onto soaked skewers (make them extra study by using two skewers per kebab).  Arrange skewers on a platter and season generously with salt and pepper.  Drizzle with remaining 2 tbsp of olive oil, turning skewers to coat.
4. Grill skewers over high heat 10 to 12 minutes, turning every few minutes to brown on all sides, or until the interior temperature of the steak reaches 145deg for medium-rare (160deg for medium). Let sit 5 minutes.
5. Serve skewers with chimichurri and couscous.

Recipe via Delish

Study Spotlight: Fish Oil Reduces Heart Rate and O2 Consumption During Exercise

By: Joel Luedke

Getting enough fish in your diet can be extremely difficult.  It isn't always the cheapest food item too purchase and finding sources that are clean and really good for you provides another challenge.  Fish oil is a great alternative for supplementing in order to get your omegas (especially 3) in without going through the consumption of fish.

That being said fish oil also has some great benefits for your health and also your performance.  It can be great to help regulate your blood and your lipid profiles within it as well as be a great anti-inflammatory for your system while at the same time being beneficial to your joints.  In this Study Spotlight we take a look at how consuming fish oil might help you out more during exercise.

What They Did: 

Omega-3 polyunsaturated fatty acids (PUFAs) are readily incorporated into heart and skeletal muscle membranes where, in the heart, animal studies show the PUFAs reduce O2 consumption.  The researchers set out to test this hypothesis in humans and their O2 efficiency.

16 sell trained subjects were given with 8 1g pills of olive oil (control) or fish oil per day.  They were then tested on an cycle ergometer whole whole-body O2 consumption was measured.

What They Found:

At the conclusion of the study results showed that the fish oil supplementation lowered heart rate (including peak heart rate) during incremental workloads to exhaustion.  They also found that supplementing fish oil lowered steady-state submax heart rate, and whole body O2 consumption.  They did not that voluntary fatigue was not altered by fish oil supplementation.

What It All Means: 

So what does that all mean?  Fish oil seems to reduce heart rate and decrease O2 consumption but voluntary fatigue remained the same...so what? Big deal.  Well I think this is where you could go several ways with the data and we are going to take it down the route of how this could be beneficial.

In a previous Study Spotlight we looked at which gives up first, the mind or the body.  It turns out most of the time your mind is what shuts you down before your body will give up.  How I see the results of this study is showing that you can get your body to potentially work longer and harder with fish oil supplementation.  If we can continue to increase our bodies ability to perform we can continue to work on training the mind to not let us down and hence increase performance.  I think you could potential find a lot of fascinating and exciting effects (plus all the general health benefits).

Whole Paper: Fish Oil Reduces Heat Rate and Oxygen Consumption During Exercise

Resources
A couple options for fish oil in case you were wanting to give it a try.

Norwegian Naturals (liquid)

NOW Foods Omega-3

Advocare OmegaPlex

The Power in Asking "Why?"

By: Joel Luedke

I was listening to a podcast (shocking I know) on the way down to UW-Madison and it had nothing to do with health and fitness but there was something in it very powerful that I think can be applied so some big areas of the world of health, wellness and performance. The episode was on the Tim Ferris Show as he was interviewing Ricardo Semier who has been a very successful business man in Brazil and author of The Seven Day Weekend.

When Ricardo took over a major company as CEO he turned it upside down but in a good way.   He and his leadership shifted the entire culture of the company as well as letting go of some long standing employees and it all started with asking 'why?'.  Ricardo implemented the '3 Why' test for absolutely everything in the company.  They would analyze any aspect of the company and ask Why.  Almost every time no matter what the answer was they would again ask Why, and to complete the 3 Why test they would ask one more time.  If you could answer and 'justify' the true reason within those 3 whys you kept it.  If you couldn't, it went away just like that.

We are going to look to apply that same concept to some very important steps in your health and fitness world.

Choosing Where You Are Training/Working Out

This may be one of the most important steps in your work to get healthy and fit so it is important to test out and also to choose wisely and this is where 'why' can be so helpful.  Even as the person searching for a place to workout you don't need to be an expert in talking the lingo but have your BS detector on high alert.  Asking how someone might train you is the first step, making sure they can answer the why is equally as important.

If you don't leave feeling good about their reason for why they want to train you a certain way or how they run their gym/studio you may want to keep looking.  The 'why' behind running their gym is extremely important to make sure your best interests are at heart and that isn't for them to 'get rich' or just own a gym.  Always make sure they can answer why.

Choosing Why You Want to Create a Change

I don't know that we need to dive too deep in here when it comes to 'why' you are wanting to make a change or get yourself to a certain place that you've been looking to get to.  This is an area though that I think the addition of the second and third 'why' are extremely important.  It is easy to say you want to start working out and the why being; I want to lose weight but I think we've found if that was enough then people would still be on their new years resolutions.  Diving in deeper into your reason why can help it stick and not make it easy to pass by.  Use the second and thirdly why.

Choosing How You Want to Train/Workout

This comes down to the more specifics after you follow up on where you are going to be training.  Jumping into the latest fad (we aren't sure what that is currently, hard to keep up) isn't a great why and often will lead you to disappointing results.  Again start with why number on in that maybe the type of training you're looking at will help you move better and get stronger. Why would you want to do that? To be able to live more pain free and also be more able in everyday life.  Why would you want to do that?  Well I honestly think number two answered it but to put the cap on you can answer it with "playing with children/grandchildren" "playing golf again" or any other major goal you had.  Make sure you know 'why' you are getting into a certain type of training. 

It seems simple enough to ask 'why' and that this post wouldn't really be needed but having implemented the '3 Why Test' into my life has been an eye opener and pushed me relook at and rethink so many things to figure out if they are really needed and I can't see that as a bad thing.  Try adding it in your health and fitness life as well as your own personal decisions and I don't think you'll be disappointed.

Book Recommendation: Start With Why-Simon Sinek
TED Talk: Start With Why-Simon Sinek