Building your home lab

Like many people I workout in a physical location that is not inside my house. While many of us look at the Rogue website and dream on a tricked out garage gym this may not be realistic for a variety of reasons. Also many people enjoy working out in a group setting or prefer the fitness community at their gym. But the gym (box, cross training location, etc) does not need to be the only place to enhance or improve yourself. It can be done at home with a few simple items and without having to take up the entire garage. One of the areas I work on constantly is my mobility and flexibility. I have written previously on the importantance of mobility work and there are many nights when some extra rolling is necessary. In my basement I keep the grid foam roller, stretch bands, trigger point quad roller, voodoo bands, the beastie and rogue lacrosse balls along with a copy of the supple leopard. One of my goals for 2014 is an improved pistol squat which requires more hip flexibility. Putting in the extra work will help me achieve this goal faster. I also prefer to work mobility in the quiet of my own home especially if I know I will be in the pain cave or struggle with a stretch. 

I lovingly call my basement my 'lab' as it where I practice new movements or techniques to create a better me. Other areas of personal concern have been around grip stregnth and balance. Small purchases such as a steelbell  and indo board help to address those areas while still fitting in a closet. 

There are many of us who fear working on weaker areas in front of people or at a gym and instead ignore these areas. Building a small lab in your house will allow you to work on weak or new areas without fear. 

As we move towards 2014 and a new set of goals is there any extra you can do at home that will help you achieve these goals. A lot of the items mentioned above would make an excellent addition to your  Christmas list. 

Happy Thanksgiving 

--rich

The Thanksgiving Conundrum

As we sit down around the Thanksgiving table with family and/or friends many healthy people worry about the Thanksgiving day meal. There is a delicate balance between being true to yourself and just being that person. Vegetarians aside, turkey is a fine base for a meal. It is illegal to give turkey's hormones or steroids so picking a turkey is fairly easy. If you wish your turkey to be antibiotic free 'USDA Organic' or 'Antibiotic Free' is what you should look for on the label. Turkey's labeled basted or self basted can contain hydrogenated oils such as soy or corn so avoid these turkeys. Sweet Potato's are a stable of most of our diets so asking for a plain SP is not a huge deal. At my house there are always plenty of vegetables on the table. Meat, starch, veggies - so far a very balanced meal without having to cause a fuss. What about stuffing, gravy, more stuffing and mashed potato's with a gravy volcano? Assuming you have no dietary restriction or issues (e.g. celiac) be honest about your goal's and where you are in regards to eating. I love stuffing and eat it once a year. I love gravy and it is another few time a year food. One meal on one day is not going to increase your waist line or damage your performance. Truthfully I like what Miranda Oldroyd said today over on www.nccflab.com "…the Pilgrims did not sail their asses all the way over here so you could celebrate by counting your almonds and weighing your turkey. Enjoy the day. We train hard, it’s important to relax mentally sometimes just as much as it is physical." Happy Thanksgiving! --rich

Don't Forget the Glutes

Most people (especially guys) eschew dedicated glute exercises. The images of Richard Simons, Jane Fonda or Suzanne Somers immediately comes to mind when mentioning glute exercises. The glutes (gluteus maximus, gluteus medius and gluteus minimus) are a core muscle responsible for lower body and pelvic stabilization. Strong glutes and core help with push-ups and tightening your glutes during overhead exercises help protect the lower back. The glutes are also important during the squat and lunge. These are common exercises in the gym but working on your core stabilizers are often overlooked which can result in injury or decreased performance. Try the following exercises to help strengthen your glutes. Plank position with forearms on the ground leg raises, plank position donkey kicks, diagonal leg raises. Make sure you balance out both legs. These exercises should be included at least 2x a week. 

--rich 

The Cost of Eating Natural

One of my good friends in the health community is Paleo Mike (check out his blog at http://paleopa.blogspot.com/ although he is a bit lazy these days with his posts). Today we were discussing peoples reaction to organic meats, vegetables or heritage products in relation to the money they spend on recreational items. Last week millions of people rushed out to buy a new IPAD due to the fact it is .3 lbs lighter. This new product cost almost $600 minimum. But ask that same person to buy organic eggs or a heritage turkey and they scoff at paying an extra $2 per pound or per dozen eggs. A few posts ago I mentioned that while in the gym to maximize results you need to maximize effort. The same goes for your diet, to maximize your health you need nutrient rich foods. And like any quality product quality parts (or ingredients)cost more money. This is the same reason why people spend $1500+ on a macbook and yet an Acer sells for less than $400. There is a reason why McDonalds and other fast-food chains can offer dollar menu items while a similar item at Whole Foods can cost 8-10x as much (Headlines such as 'McDonalds removes chemical ammonium hydroxide from hamburger recipe'). If you want to feel good, lose weight and thrive (e.g. be healthy) treating yourself to the best food available is the ideal place to start.