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The People Demand Answers!! February 2013

Posted in Health, Performance with tags , , , , , , on February 20, 2013 by razorsedgeperformance

The Q and A is back for more!

question

The first question I have relates to some of my speed training clients, especially hockey players going to dry land for the first time in a long time….

My shins are absolutely killing me, how do I make shin splints go away?

Shin splints occur for multiple reasons. One might have poor biomechanics, an imbalance in the lower leg or tightness in the lower leg. The first plan of attack is to reduce swelling and soreness by icing and light massage. Then you need to take on the soft tissue in the lower leg with foam rolling, massage and stretching. After that, make sure the anterior and posterior muscles are each getting adequate work. For most people that will mean adding some tibialis anterior work (resisted dorsiflexion) since calves are often overworked. So put a little extra work into your lower legs and your shin splints will be easier to control.

At what point will the foam roller hurt me?

A young athlete running at the track was complaining of tightness so I showed him how to use a foam roller. After using it for about 10 minutes, he was afraid it may hurt him. The truth is, extended use of a foam roller really won’t hurt you but it also won’t continue to give you benefits. The main goal is to promote blood flow and return elasticity to the fascia (soft tissue enveloping muscles) and muscle fibers. Generally the foam roller helps with mobility, flexibility and recovery. So once you’ve used it for a few minutes you’ve probably already received its benefit. The only risk would be bruising but you would need a lot of pressure and a very hard object. If you’ve never used one, try adding in a few minutes pre workout and watch you positioning improve!

foam roller

I’ve been eating low fat foods and haven’t been losing weight, what gives?

I feel like the word is slowly getting out, but it’s still not there yet; Fat is NOT the enemy – unless it’s transfat or everything you eat is deep fried. The truth is, most individuals, especially if they’re fat loss clients, could benefit from increased fat intake and decreased carbohydrate intake. As mentioned in Carb Timing, starches and sugars should be saved for post workout times. If you stick to protein, fats and veggies for most meals of the day then fat loss will come more easily. I mean you’ll still have to exercise and not overeat, but at least you can just do those consistently and you’ll lean right out. The point of a low carbohydrate diet is to reach what’s called nutritional ketosis. This is the point where your body switches from glycogen for energy to ketones which come from fat stores. In order to reach that point though, we need to significantly reduce carbohydrate intake ( <=50g/day). At that point, even though we’re starting to use up fat stores for energy, we still need additional fat intake to meet energy demand. For that reason, you can’t really have low carb and low fat, it just won’t work. If you decrease carbohydrate intake you must increase fat intake of all types.

low-fat1

If you want to see your question in next month’s Q and A, shoot us an email at: info@razorsedgeperformance.ca

Remember,
It’s About Getting Better!

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Weightlifting is the Answer! Here is why…

Posted in Health, Performance with tags , , , , , , , , , , on February 9, 2013 by razorsedgeperformance
We have spoken a number of times on this page about why weightlifting exercises (SEE Snatch, Clean, and Jerks) are awesome for developing speed and power in athletes, and thus why they should be included in many training programs.
While that is still true, I am going to discuss why weightlifting is EVEN BETTER for recreational athletes, and for that matter strength and conditioning coaches!
Let me talk about the second group first, because that is my cohort. As strength and conditioning coaches we are usually a competitive bunch (most are former athletes) and so love to compete no matter how old or out of shape we get. Add to that thought the concept of the high power output that is present in these exercises and it makes for the perfect avenue to compete in that still stays true to what we preach all day in the weight room! Wait, there is a cherry on top…these lifts are highly technical, and require a lot of practice and some good coaching. So as strength coaches, we always want to be working on our craft to provide the best coaching to our athletes. The more you can practice the lifts on your own, the better you get at coaching them and picking them apart.
Now let’s get to the recreational lifter and with that the crossfit population. I will go on record and say there are some things I really enjoy about crossfit. People seem to love it and love getting to the gym. This is great for the health and fitness of overall communities and the individuals within them. It is a system that also works well to improve overall physical capacities and body composition. So why do people hate on it, especially in the health and fitness community? Probably because they break people…some of it is from the crazy amount of volume everyone is expected to do, and some of it is just from the fact few members get taught proper technique for the weightifting exercises (let alone basic barbell exercises!!)…
Here are a few reasons why they are actually amazing lifts for the recreational lifter, even though they seem too technical and only for the ‘elite’…
Mobility! Here is the world record holder in both lifts at 77kg class, Lu Xiaojun. I have a huge man-crush on him for his weightlifting abilities. Not only are we talking about crazy amounts of power to move the bar, but he is catching the weight in a full-depth overhead squat. Even go back and see his starting position; Weightlifting requires a high level of mobility in your hips and ankles, as well as shoulders and upper back. These are the kinds of things the office-warrior loses quickly as they age, so just working on getting to these positions is highly valuable. Posture is such a large emphasis for these lifts that these muscles will get a ton of attention, and have no choice but to get their act together!
Metabolic Demand! These lifts use the entire body. So when you do a set of 8 or 10 reps at a submaximal weight, you are burning a ton of fuel. No wonder all the elite lifters are shredded (save for superheavy’s)…
Even working with a dowel (wooden stick, step 1) to get the positions and transitions correct, will be a great workout for most people as the volume is typically high and the attention to detail as well.
Cool Factor! Because they are so technical, not a lot of people do them well…walking into a gym, taking over the platform, and rocking some double body weight clean and jerks will definitely get you some attention. You will make a lot of friends that day. A lot of people can squat, but throw the same weight overhead as fast as you can? My mind just got blown.
It is with all of these reasons that we have begun a weightlifting club out of FITS Toronto where we work with weekend warriors to master these lifts, and so far the response has been impressive. If you want to really kick your training into another gear, and find something that you can really pour your focus into…then start learning how to weightlift!! (Consult a professional!!)
BONUS: Here is me hitting some PR’s yesterday as I journey to a bodyweight snatch…join me!
DOUBLE BONUS: Here’s Kyle beating Cory‘s PRs

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The People Demand Answers!! January 2013

Posted in Health, Performance with tags , , , , , on January 16, 2013 by razorsedgeperformance

I’ve decided to start a question and answer post to change things up a little bit. This will allow more different topics to be answered without necessarily getting into the depth that a full post/article would require. That being said, please feel free to email in questions, use the comment box, post on our facebook page or send us a tweet. This installment is made up of either questions I’ve been asked lately or things that I’ve heard that need correcting. Enjoy.

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On the cardio machine, the fat loss setting picks low paced cardio; Is that really the best way to burn fat??

Fat loss is an interesting topic because there are a number of different ways of achieving it. To decide what’s BEST is a whole other story. Let’s get into some basics about energy systems to answer this one. I’m putting it in layman’s terms so if you’re another coach, try to keep this in mind. There are 3 main energy systems that our body uses for energy. These are: the phosphagen system, the glycolitic system, the oxidative system. The phosphagen system uses ATP stores to produce energy used in extremely short and high intensity movements (think sprint or heavy lift). The glycolitic system uses glycogen stores (carbs essentially) to produce energy for moderate intensity exercise and kicks in after ATP up to about 20 or 30 minutes. The Oxidative system uses fatty acids to produce energy for long, low intensity movements. So technically, this setting is correct for activating the oxidative system. However, if we do bouts of High Intensity interval training (HIIT) then we will burn through all 3 energy systems. Your body can only produce so much ATP in such a short amount of time [note: supplementing creatine can help with this], so your body will be forced to jump to the next system when the first runs dry. Thus, we can actually start activating the glycolitic system earlier with intervals than with slow paced cardio. So it still will burn fat, but intervals will allow a much better, more complete energy system response.

If I want to get faster, should I just do interval running?

Following up on the post above, interval work should be meant for conditioning or fat loss work. What people need to realize about speed is that it is extremely technical and also extremely demanding on the body. In order to truly increase your speed you need a structured program and a qualified coach to help you with this. With your coach you can work on the two determinants of speed: output and direction. When you are fatigued during intervals, both of these values would be negatively affected; Your output will be significantly dimished and fatigue will adversely affect your coordination. More often than not I see (from others) intervals as continuous repetition of bad mechanics. So in closing, use intervals for conditioning work but high quality, high output repetitions are necessary to increase speed.

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When doing weights, should I progress up to heavy weights or start heavy (over the course of multiple sets)?

To lift a given weight, your body will only try to recruit as many muscle fibers as it thinks it needs. Over the course of multiple sets, those fibers will become fatigued and you will no longer get efficient functionality out of them. So that being said, if you start with 20lb dumbbells and then discover after each of the first two sets that you need to go up by 5, you may not be able to lift 35lbs efficiently by the third set. This is why tracking your weights is important. On the first set start as high as you think you can (realistically) for that rep range because you can always decrease the weight as you get fatigued, plus you know that you’ve also recruited a maximal number of muscle fibers for that rep range.

Disclaimer: Do warm-up sets to get used to the movement and the loading if you are working with more than body weight, then start counting your sets after you’ve progressed through these warmup sets!

That’s it for this installment of questions, if you have any questions you’d like answered, again, use twitter, Facebook, email or a comment below.

Remember,
It’s About Getting Better!

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Clean up your diet… Literally

Posted in Health with tags , , , , , on July 2, 2012 by razorsedgeperformance

There’s nothing better than getting home from the grocery store and devouring an entire basket of those huge juicy berries.  They taste so good and they’re humongous! They must’ve used magic or something, none of the local stuff grows like that! Guess what, it’s not magic, it’s not luck, it’s not climate, those were grown with additives and sprays to optimize their size and color.  So really, there is something better than devouring “those” berries; get out to a local market and pick up some locally grown fruit and produce.  I’ll give you a few good reasons why. 

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Bio magnification -  You may remember this word from high school, but in case you don’t I’ll try and keep it pretty simple.  If you put something on a plant (steroids, pesticides, hormones, etc.), each plant will have a small amount of that stuff in it.  As you move up the food chain however, the amount of that substance gets more and more concentrated.  In our case, it’s skipping from the bottom of the chain to the top (us). The plant only has a little bit of the substance, but we eat a vast number of plants. Just in one sitting I could eat a basket of berries, how much do I eat in my lifetime? If there’s something foul on those berries, I’ll slowly build levels in my bloodstream over my entire life. Each level it moves up the food chain (added appetite) the amount multiplies.

What do they spray things with? According to the environmental working group many fruits and vegetables are sprayed with pesticides and insecticides. These are made specifically to kill living organisms, to think they’ll have no effect on our own bodies seems very naive to me. If you’re interested in what is and isn’t sprayed, you can see their Dirty Dozen and Clean 15.
On top of pesticides, commercial growers use various sprays to increase production – both size and speed. One thing that’s been approved for this is MSG. So although MSG is being eliminated from restaurants, it may still be used to ripen fruit. MSG is linked to a number of diseases and disorders and is definitely something that should be avoided if the option is there.

One solution is to buy organic, whether local or from the supermarket. However, I’m usually asked – “is organic worth it?” – due to its increased cost at the till. For those asking, two things I suggest:
1) The goods on the dirty dozen are the highest priority if you can only pick a few.
2) Wash all fruits and vegetables you buy; Not just for pesticides, but dirt, bacteria and even feces from birds and animals can make their way onto your food.

The best thing you can do is wash everything as soon as you get home from the store; this can also be a good time to chop some up for later meals.

At the end of the day, what you put into your body is important, just like the quality of gas you put in your car. The difference is, you can’t go back to the dealership after you drive your body into the ground. Focus on healthy foods, avoid chemicals, pesticides, genetically altered and highly processed foods. Focusing on cleaning up your diet will make you feel better and get better output from your body.

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Remember,
It’s About Getting Better!

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Nutrition mistakes: Bars

Posted in Health with tags , , , , , , on June 15, 2012 by razorsedgeperformance

Being a fitness and nutrition expert, I see all the scams that many other people fall for. Just like I probably fall for buying useless extended warranties, sometimes you just believe in the hype when you don’t know any better. In this case, the scam that bothers me to no end are protein bars. If you’ve read any articles here previously you’ll know I’m a fan of protein powder though, so what gives? Well it’s sort of a game of smoke and mirrors.
Is there protein in there? Yes.
Is it an easy way to get protein? Yes.
Is it just protein? No.

That my friends is the important question. Ever wonder why they can be so tasty AND healthy at the same time? Well they can’t. The same reason that chocolate bars aren’t healthy. If someone figured out how to make something healthy taste like a caramilk, well, they probably would’ve done that by now. The reason they taste so good is they contain sugar or sugar like substances, stuff we’re supposed to be cutting back on. Right? Of course. Here’s an example of a popular protein bar on the market.
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INGREDIENTS: PROMAX® PROTEIN BLEND (SOY PROTEIN ISOLATE, WHEY PROTEIN CONCENTRATE, CALCIUM CASEINATE), GLUCOSE, FRUCTOSE, YOGURT FLAVOURED COATING (SUGAR, PALM KERNEL OIL, SKIM MILK, SKIM YOGURT POWDER, (CULTURED WHEY PROTEIN CONCENTRATE, CULTURED SKIM MILK, YOGURT CULTURE), SOY LECITHIN, SALT, FLAVOUR), WATER, COCOA, COOKIE PIECES (RICE FLOUR, SUGAR, TAPIOCA STARCH, PALM OIL, COCOA, CORNSTARCH, SALT, UNSWEETENED CHOCOLATE, FLAVOUR, SODIUM BICARBONATE, SOY LECITHIN), MALTODEXTRIN, SOY LECITHIN, CANOLA OIL, GUAR GUM, FLAVOUR.

CONTAINS: SOY, MILK.

Take a look at not only the nutritional information, but the ingredient list. Two things pop out at me, first of all there’s 31g of sugar in each bar. This definitely looks more like a candy bar than something considered a “health”food. Second of all, soy protein is the first ingredient on the list; besides the potential for soy to be toxic and raise estrogen levels, studies have shown that whey is superior to soy in promoting muscle protein synthesis. So why would you buy a product that has a potentially unhealthy protein source which is also an inferior product? Most people buy the one that tastes the best. This is the worst way to pick a snack, the unhealthy foods will win every time. It’s not that healthy food doesn’t taste good, it’s just that junk food has attacked the snack food market for years; when you’re in need of food, junk food will always find you. An easy solution is to try and make your own snacks and avoid bars.

With that being said, there are bars that exist which are fairly healthy but they’re more difficult to find. The easiest thing is to stick with light healthy foods. If you need protein, look for: cottage cheese, Greek yogurt, protein shakes or hard boiled eggs. For healthy fats, nuts are usually my HP to favorite but avocado is also a great choice. Protein and healthy fats are always a great start and they can be paired with fruit and veggies if you’re looking for a little more. Never buy an inferior food just for convenience, that’s lazy. Do yourself a favor and always pack extra snacks, snacks are often where diets Errol lose effectiveness. So be smart and pack a snack, you never want to feel like you HAVE to buy that candy protein bar.

Remember, it’s about getting better!

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Lean Eating: Lunch (Pulled Chicken)

Posted in Health with tags , , , , , , , on June 6, 2012 by razorsedgeperformance

One of the first things I do when training someone is request a food log. This does two things, it gives me an idea of what you’re doing right or wrong and it also opens your eyes to what you’re actually eating and drinking. The truth is, no one really understands how well they eat. A standard response, which comes from almost everyone, is usually: “I eat pretty well, but…”. What does pretty well mean? Realistically, people who are overweight usually underestimate how much they’re taking in and those who can’t gain weight overestimate how much they’re eating. In the end everyone acts stumped, as though it’s a miracle they haven’t achieved their goals. “I just can’t gain weight and I eat sooooo much”. In the end, we all need to make better food choices. We’ve discussed breakfast, but lunch just might be the only thing worse.

You know you had this last week

Lunch is the one meal that almost nobody is at home for. Since most people don’t plan ahead enough to make their lunches in advance, they’re hostages to their environment. Rarely do I see people who eat out for lunch get “stuck” with extremely healthy meals, usually the opposite. No matter, I’m here to save you and your goals. I’ll give you one trick to help you get back on track for your lunches – a crock pot. It might sound like something your grandmother uses, but it’s more like a miracle for making lean meals. It’s like Ronco used to say, “just set it and forget it!”. It’s not just great for lunches, but you can set it before you leave in the morning and come home to an amazing dinner ready to serve. Enough about how good it is, let’s get to the good stuff: Pulled Chicken. I’m not sure if this is the exact name for it, but it’s very much like pulled pork. This shredded/pulled chicken can be put in a wrap with avocado, or a bun, or even on its own for a quick and easy lunch.

tastes so good

Ingredients:

4 chicken breasts

1 large jar of salsa

1 lime

1 package taco seasoning

cilantro

Directions:

1. place salsa, taco seasoning, lime juice and cilantro in the crockpot and mix together.

2. cut chicken breasts in half (top/bottom) so that you basically have thinner chicken breasts.

3. place chicken in crockpot and smother with sauce.

4. turn on low for 8 hours or high for 4 hours. Once finished, use a fork to pull the chicken apart into its shredded final product.

This chicken is absolutely delicious and so easy to make. Once your chicken is done, place it in 1 large tupperware or even individual sized tupperware for lunches. Before you leave the house, grab the chicken, a couple small wraps and whatever healthy fixin’s you want to add. Looks like we just saved lunch, you’re welcome.

Rememeber,

It’s About Getting Better!

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Progress Update

Posted in Health, Performance with tags , , , , on May 29, 2012 by razorsedgeperformance

So last time I posted, I mentioned that I was trying an aggressive approach to building up my squat to new strength levels.

The truth is, I am doing it because the squat is the ultimate foundation lift for all things strength and power. Being strong doesn’t guarantee you speed and power but you can’t expect those things if you are weak.

So i’ve just started my 4th week of Smolov Squat Program, an old russian formula for aggressively improving your strength. Week 1 was three days in a row, week 2 was another 3 days of squatting but with very little volume and high intensity. Think singles, triples, doubles, and a five rep set.  Each day I basically worked up to 1 working set. So it was about staying familiar with the squat and heavy weight, but giving the body a bit of a rest. I’ll talk some more about that in a bit.

 

Week 3 is when the fun starts, because there is 4 squat workouts. Since I was coming off the Victoria Day weekend, that put me at Tuesday, Wednesday, Friday, Saturday. So I didn’t get a full weekend off to rest up for Week 4. It’s the same protocol, same 4 workouts with the same rep scheme but with 20lbs added to each day. So in week 3 I lifted 235 day 1, 250 day 2, 270 day 3 and 285 day 4.

So far this week i’ve done 4×9 at 255, and 5×7 at 270. I get a rest day tomorrow (where i’ll focus on bringing my max bench up, which i hit a PR of 285 last week) and then the heavy days are Thursday and Friday.

Here are the videos from the last two workouts.

 

 

TAKE HOME MESSAGE

The key to bringing up a key lift, or really accomplishing anything related to your body is to do it often. Frequency is key. Adjust the volume and intensity when you need to in order to stay healthy, but you need to constantly remind your body of something if you want it to adapt. If you want to lose fat, do SOMETHING everyday…if you want to get huge, lift SOMETHING everyday. Even if it’s just pushups. If you want to improve a lift, practice it at every workout.

Hope this helps keep you going in the right direction for your current goals!

 

It’s About Getting Better!

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Coffee: The Good, the bad and the ugly

Posted in Health with tags , , , on February 22, 2012 by razorsedgeperformance

Coffee might just be the most consumed beverage on the planet. I hope it’s actually water, but frankly I see more people drinking coffee than water on a day to day basis. As with anything that popular, there are differing opinions as to its value. Is it good for you? Or is it bad for you but you simply need it to wake up and/or get you through the day? Well it can definitely be good for you but that depends on if you use it or abuse it.


The good:
There are a number of benefits to drinking coffee. Most people drink it for its caffeine, which is a stimulant. Caffeine boosts metabolism, improves alertness and is even an ergogenic aid (increases performance) for endurance sports. All in all it can be a very effective addition to your diet to help keep you lean; be sure to consume it properly for this to happen (“the ugly” below). For a long list of benefits, as well as tips on drinking it, see this article by fellow strength coach and trainer Mike Sheridan.
The bad:
A big problem with our culture is over consumption. This is especially the case with coffee, as evidenced by the new sizes at Tim Hortons. Most people aren’t hydrated enough to begin with, couple that with the 3, 5, 7 cups of coffee I see people drinking and it becomes a big problem. As Mike mentioned, you’re probably drinking too much to begin with but you’re not coming close to hydrating adequately for that volume of coffee. Do yourself a favour, cut down to twice per day (morning and afternoon maybe) and put a major focus on water intake. Lethargy is a symptom of dehydration, which is probably the reason you’re consuming the coffee in the first place – vicious circle, I know.
The ugly:

If you’ve ever asked for a “double-double” then this section is for you. You can stop bragging now, that’s not a good thing. Taking your coffee with loads of milk and sugar is exactly what you need, if GETTING FAT is your goal. If you’re reading this article though, it means you’re either lost or you’re screwing yourself over. We’ve already talked about how important it is to keep a low and steady blood sugar level (here) both for health and for staying lean. Guzzling down a huge coffee with tons of sugar and milk (read: sugar) is the opposite of what we’re trying to do. This is just asking for an insulin spike and most likely fat storage. The benefit of adding cream (and no sugar) is that the higher fat content really slows down digestion and keeps your blood sugar at a steady level. Caffeine can help with fat loss, but taking your coffee with tons of milk and sugar completely negates those benefits.

The Solution:

So what to do about your coffee problem?? A few simple tips can go a long way. First, cut down your intake to once or twice per day. Next, cut down what you’re putting in and go for some cream (18% or 35%) . Lastly, and you should already be doing this, put a major emphasis on water intake. Your body significantly breaks down when it’s dehydrated and most people live their lives that way. Don’t be that guy/girl.

Coffee can be great if you consume it properly.

Remember,

It’s About Getting Better!

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Becoming a Robot Part II….Improving Mobility

Posted in Health, Performance with tags , , , , , , on February 21, 2012 by razorsedgeperformance

Yesterday we talked about how mobility restrictions can really be hurting the way you move, which in turn can hold back your performances. Today i’ll share a few videos of things you can add into your dynamic warmup or interset rest periods to start enjoying the benefits of quality movement.

 

 

 

Try these out and see what happens!

 

It’s About Getting Better!

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Stop! You’re becoming a robot

Posted in Health, Performance with tags , , , , , on February 20, 2012 by razorsedgeperformance

Somewhere along the line things got twisted. All of a sudden, the only thing that matters is strength. I’m seeing it all the time, guys are saying:”see how much I benched?? Squatted?”. Sure, strength development is important, but how did it become the be all and end all? I’ve written before about how important it is to learn – and become efficient at – proper movement patterns. This is something that the new strength-centric athletes are missing. When’s the last time you assessed your strengths and weaknesses? Guess what, it’s not a muscle group that’s lagging, it’s your mobility! If you’re anything like most of the young athletes I see these days, your flexibility and mobility suck and they’re holding you back. You have nobody to blame but yourself, I mean, everyone started out with great mobility and flexibility… (picked this up from a seminar)

can you still do this?

So why is it so important??

Look at it this way, mobility dictates positioning. This is what will allow you to go to end range and successfully complete movement patterns efficiently. A good example is a slingshot, since our muscles are like elastics. If you have a slingshot and you can barely pull back the band, does it make sense to make the band even stronger? The problem is, it actually gives it a slight improvement which is all the more misleading. A stronger band would probably improve performance slightly, but think about how much better it would be if you decided to focus on how you could pull the band back further? Attaining full range of motion will allow the elastic to build up more energy and allow the shot to be more accurate. This is how you need to treat your body. Stop focusing on getting stronger when you’ve got poor range of motion and terrible movement patterns.Enough is enough. Learn how to use your body more efficiently first, THEN you can increase your strength again.

If you’ve been sacrificing mobility and range of motion in the weight room (controlled environment), then how will you be able to magically pull it off in a high speed uncontrolled environment (sport)? Wake up and smell the roses. Take the next little while to focus on mobility and you’ll see yourself become more efficient, more effective and more injury resistant.

Come back tomorrow to see some different strategies and exercises to get you started on your path for better movement. Sometimes it just takes a more comprehensive dynamic warmup to help your body move properly for the following workout.

Added mobility has so many positive effects. Hypertrophy is increased when training through a full-range of motuon. Faulty movement patterns can lead to compensations, overuse of certain muscles and structures, then either knotted up muscles or possible tendinopathies. Increased mobility in key areas also allows you to be way more dynamic in all your movement. Do yourself a favour and do your next training session by a mirror and find out how you look going to full-depth in a squats, the start position of a deadlift, or the top of a pullup!

Remember,

It’s about getting better!

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