You're reading Happy Guru Purnima! Here’s BKS Iyengar On The Relationship Between Yoga And Religion From A 2005 Interview by YogaDork. Follow YogaDork on Twitter and Facebook.
For the Love of Food
Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.
This week soybean oil is worse than saturated fat, the FDA takes on sugar, and a new taste sensation is identified.
Too busy to read them all? Try this awesome free speed reading app I just discovered to read at 300+ wpm. So neat!
Want to see all my favorite links? (There’s lots more). Be sure to follow me on Delicious. I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.
What inspired you this week?
TED is coming to Broadway. And curious minds of all kinds are invited.
“TED Talks Live” will bring six nights of talks to The Town Hall Theater in New York City’s Theater district this November. The program will focus on three topics: The Education Revolution, War & Peace and Science & Wonder. Each night will be a thought-provoking mix of talks, short films, performances, stories and more, hosted by author and comedian Baratunde Thurston.
It’s the first TED event in New York City open to the public, and a great chance to enjoy TED Talks in person. Tickets for the orchestra are $100 and are available now through Ticketmaster, as well as at The Town Hall box office. Tickets for the mezzanine are free for students and educators — all that’s required is applying for a pass onlineapplying for a pass online.
For The Education Revolution (on November 1 and 2), former White House Chef and nutritionist Sam Kass will share intriguing thoughts on the effects of malnutrition on education, while Sal Khan of the Khan Academy points to what’s next in online education. They’ll be joined by author and parenting expert Julie Lythcott-Haims, who’ll address helping kids ask the right questions to succeed; Dena Simmons, emotional intelligence expert; Victor Rios, who’ll speak on adversity and resilience; and Andrew Mangino of The Future Project. The night will be co-hosted by Sara Ramirez of Grey’s Anatomy.
For War & Peace (on November 3 and 4), author Sebastian Junger will reveal what he’s learned covering wars and their aftermath, Hector Garcia will share his research on PTSD, and Adam Driver of Girls will talk about his experience in the US Marine Corps and his work as co-founder of Arts in the Armed Forces. Simon Sinek — whose first TED Talk has been viewed more than 23 million times — will share observations on leadership gleaned in war.
For Science & Wonder (on November 5 and 6), futurist Juan Enriquez will talk about what’s next in genomics. Meanwhile, Latif Nasser of Radiolab will share a science story he can’t stop thinking about.
Attendees can also look forward to performances from Rufus Wainwright, Paul Cantelon, Angela McCluskey and Harlem Samba.
Author and comedian Baratunde Thurston has delivered many hilarious wrap-ups of TED events. Now he’ll host TED Talks Live — six nights of TED Talks on Broadway in November. Photo: Bret Hartman/TED
TED Talks Live is funded by The Corporation for Public Broadcasting, in partnership with TED and ITVS. Content from the event will air in three primetime specials on PBS in the spring of 2016. You are welcome to attend for as many nights as you wish, though it’s recommended that you choose nights of different themes to avoid repeat speakers.
“We’ve been dreaming of this for a while,” says TED curator Chris Anderson. “It’s one thing to watch a TED Talk online, but quite another to spend a full evening with our speakers. It offers people a night out like they may never have experienced before. One that can give them new mental tools they’ll own forever.”
“It’s a week of great ideas brimming with humanity and passion,” says producer Juliet Blake.
Buy tickets to TED Talks Live »
Students and Students and educators, apply for your free passes »educators, apply for your free passes »
Did you know that there are single-celled organisms that produce up to 90% of the Earth’s oxygen, help purify the ocean, are the food source for some of the longest-living species on the planet and can reproduce multiple times per day? I’m referring to microalgae like Spirulina, Chlorella, and Phytoplankton.
These microscopic but mighty organisms may be a part of the puzzle for the future of natural health care and sustainable nutrient sources.
Microalgae are tiny, single-celled organisms. There are hundreds of types and they come in many forms, but certain specifics strains of microalgae may be extremely beneficial for human health.
They are extremely effective energy producers and most can reproduce at least once a day (sometimes much more). Organisms like Spirulina and phytoplankton are examples of microalgae. Phytoplankton grows in the ocean and makes up 1/4 of plant life on the planet. Spirulina can grow in fresh water.
Though most common in the ocean and in fresh water sources, microalgae exist in various forms on virtually every part of the planet.
They are vital for ecological health, but increasing research is finding that they also contain many compounds necessary for human health.
Microalgae, though extremely beneficial, is technically a food, rather than a supplement and is generally considered safe. I’d absolutely still recommend checking with a doc or healthcare provider before taking these or anything else though.
Thank you so much for joining me this week. Please leave any comments or feedback in the comments section below.
If you enjoyed this interview, please share with family and friends via email or using the social media buttons at the bottom of this post.
Note: Thanks to Vital Proteins for sponsoring this episode of the Wellness Mama podcast. I use gelatin and collagen powder daily in cooking, baking, smoothies, hot drinks and as a supplement. Collagen helps reduce wrinkles and improve skin health, so this may be the reason that I often hear “You look too young to have five kids!” If you’ve never tried gelatin or collagen, I definitely recommend checking our Vital Proteins!
Also, please leave an honest rating and review of the podcast on iTunes. Rankings and reviews really matter in the rankings of my podcast and I greatly appreciate every review and read each one.
Don’t forget to subscribe via iTunes or Stitcher so you don’t miss any future episodes.
Have you ever taken any form of microalgae?
Is Microalgae a Superfood? originally written by Katie - Wellness Mama.
You're reading 98 Degrees, Hot Yoga, And Beer – Nick Lachey Does Bikram To Promote Bud Light (True Story) by YogaDork. Follow YogaDork on Twitter and Facebook.
You're reading Yogis Arrested At Peaceful Protests To Protect Their Home by YogaDork. Follow YogaDork on Twitter and Facebook.
This banana breakfast cake is about to be your best friend. It’s made with 100% whole grains, all-natural sugars and made in under 30 minutes! What happens when you mix your favorite banana pancake recipe with a cake and a cast iron skillet? THE BEST BREAKFAST EVER, that’s what! I am a huge pancake lover. It’s...
The post Banana Breakfast Cake appeared first on Fit Foodie Finds.
You're reading Yoga Mats That Look Like Skateboards Rolling Out (Sort Of) by YogaDork. Follow YogaDork on Twitter and Facebook.
It might just be that I’m spending a lot of time outdoors with my kids and usually holding one of them, but this summer has seemed unusually hot to me.
Not only has it been hot, but the humidity and heat index seem to be competing to see which can break the most records. While some days I’d rather just camp out inside (in an ice bath), summer is time for the sprinkler running, slip and sliding, hiking and zip-lines, so outside it is.
A few weeks ago when we took a break from working outside to reapply homemade bug spray and drink a gallon of water, I noticed that the bug spray left a cooling sensation on the skin and helped it seem not so hot.
I realized that the witch hazel and the peppermint essential oil were both naturally cooling and was surprised how refreshing it was.
I decided to make a spray that would just be cooling and refreshing for times when I wanted to cool off without smelling like a citronella candle…. the result was this cooling spray, and I’ve found that it also works really well for helping take the “itch” out of bug bites and the burn out of sunburn.
This spray uses only three natural ingredients that are beneficial to the skin:
Has it been hot where you live? If you live on the other side of the world, can you send us some cool weather soon?
Essential Oil Cooling Spray for Summer originally written by Katie - Wellness Mama.
Food photography has been sparse in my house these days (Now, if we’re talking baby photography on iPhones, well let’s just say I’m killing it.) Lately, I only have 15-20 minutes for food photoshoots, so I’ve learned to be super quick when it comes to snapping pictures. I used to be militant about using my tripod, but I haven’t pulled it out in months. I used to give photoshoots a bit of planning before diving in, but that rarely happens anymore. It’s taken me a while to realize that my expectations of how things should be done aren’t always practical for the stage of my life that I’m in. This applies to life in general too. I’m going to do what I can and try to be a bit easier on myself. Perfectionism kills creativity. It’s also the killer of fun! If I only have 10 minutes to snap some photos, so be it. I’d rather share a little bit than nothing at all.
I started off this photoshoot using this darker background – it’s a scratched up piece of metal signage I found at an antique market last year (the front of the sign says “DO NOT ENTER”). I thought it was going to work perfectly, but I actually found it to be too moody for this recipe. It just looks too dark for the light, summery mood I was going for.
So I switched to my trusty slab of white quartz instead. It’s the surface I’ve used the most in the past year. It’s heavy as heck and I actually managed to dent the hardwood with it one day (*headsmack*). Anyway, I like this clean and fresh feel much better even though the lighting wasn’t the best because I shot at noon when the sun is overhead. The inspiration for the photo came from Ashley. She did a cool multi-jar shot with homemade milk for my cookbook. Too much fun!
In Lightroom, I made minor edits to the photo: increased clarity, exposure, whites, saturation, and removed blue and adjusted temperature. It took me about 30 seconds. There are things about the lighting I’m not super happy with and I probably blew it out too much, but oh well. Gotta pick your battles!
This is the same photo before editing…50 shades of grey!
So that’s where my head is at with photography lately. I’d love to spend more time on it again, but right now I’m rolling with doing it under a time crunch. I’m beyond excited that Ashley is shooting the photography for my next cookbook. I honestly can’t imagine doing over 100 photos again with a baby crawling at my feet (and stealing the food). You guys are going to be blown away by the photos in the next book. We’ll have to show you some sneak peeks!
Now, finally onto the food. This is my newest vegan overnight oat parfait creation. Six to seven years later, I’m still making vegan overnight oats on the regular. I’ll often make a large batch that lasts 2-3 days in the fridge. Or sometimes I eat it all in one day because I just can’t help myself. It’s so easy, perfect for the summer, and endlessly customizable. Make it parfait-style in portable jars and you’ll have snacks for days. Toss it in your bag and run out the door. Bring one for your friend and he/she will love you even more.
If you haven’t tried overnight oats layered with chia seed jam, you really must. It’s divine. This would be great with granola on top too.
PS – Thank you for your enthusiasm regarding my 2-Day Meal Plan! I’m so thrilled by your response and hope to do another in the future.
When I first started training, someone very smart told me that if I just stuck with the basics I’d be fine. Naturally, I ignored this information and struggled to see much progress. Eventually, my muscle building mistakes and lack of results frustrated me enough that I finally went back to my mentor, asked for his advice, and actually took his tips to heart and followed them to letter. Or so I thought.
I did the exercises, worked hard, but still didn’t quite see the changes I imagined. Some of this was due to impatience and unrealistic expectations. But part was due to a fundamental basic misunderstanding. I did not know how to build muscle. Heck, I didn’t know how to build a good workout. When I went to the gym, I still really didn’t understand how to lift weights.
Training to failure with maxim weights on every set will almost inevitably result in a breakdown of technique, drastically increasing the likelihood of injury.
Form was secondary to output. And listening to my body was secondary to…well…I never really listened to my body. Or even understood what that meant. And that was a big reason for years of subpar training
You see, when I lifted weights I tried to take every set to failure. I attempted to push my muscles to the point that they could not lift the weight, never really understanding that this wasn’t how someone at my level should be training. And it really isn’t how to build muscle or how to become stronger.
As I became older and smarter, I finally began to learn how to train the right way and when to push to failure, and it made all the difference.
To help you understand how hard to push, I reached out to Jordan Syatt, owner of Syatt Fitness. Let his be your lesson on everything you need to know about training to failure. –Born
By Jordan Syatt
Think back to the first time you ever lifted weights. What did you do?
You probably walked up to a dumbbell rack, picked up the heaviest weight you could hold, and performed some exercise movement–heck, any exercise movement–to the best of your ability. Rep after rep after rep. And you did so until you could no longer move the weight. Then you rested—probably until you felt fresh again—and repeated. Sometimes, a little naivety and simplicity is a good thing.
But that simplicity is also why so many people are frustrated by what they do in the gym. Beyond the exercises you perform and the frequency with which you train, most people don’t know how hard to push on any given set. They don’t know how to build muscle. And they don’t know how to build strength. What they do know how to do is just perform exercises.
It’s the reason why “training to failure” is one of the most highly debated topics in the fitness industry and, truth be told, it’s extremely misunderstood.
I’ve spent enough time studying the topic to know that there’s no simple answer. Some people swear that taking every set to failure is the secret to success while others insist it’s a recipe for guaranteed injury and “overtraining.”
Is training to failure good or bad? Right or wrong? Will it help you achieve your goals or will it devastate your body and ruin your chances for success?
The answer – as most things in life – depends entirely on the individual as well as their needs, goals, and preferences.
Unfortunately, though, saying “it depends” doesn’t help to clarify the situation. You need to go to the gym and know what to do. So consider this your guide to know when—or if—training to failure should be incorporated into a training program.
While there are numerous types of muscular failure, the most commonly referenced type is known as Concentric Failure and it’s what most people are referring to when they talk about failure.
From a definition standpoint, concentric failure is:
“The point in a set where a full repetition cannot be completed during the concentric (positive, or muscle-shortening) phase of the rep without assistance from outside means (such as cheating or assistance from a training partner).”[1]
To use the bench press as an example, failure would be the point when—after lowering the bar—you are unable to press it back to the starting position. If you’ve ever read any of Adam’s work, you’d know that he had trouble with this scenario when he first started training and it almost caused him to be crushed.
Research comparing the differences between training to failure vs. not training to failure is, unfortunately, scarce. Furthermore, it’s unlikely that future research will tell us more than what strength coaches, bodybuilders, and other experienced fitness professionals have intuitively known for years.
That said, here’s what we know from a scientific standpoint:
Training to Failure Builds Muscle and Strength—If Not Done Repeatedly
Willardson et al. is perhaps the highest quality review of the literature pertaining to failure-based training. After examining the data, the authors concluded that training to failure is a valid method to use in order to enhance muscle hypertrophy, facilitate maximal strength gains, and break through plateaus.
However, it’s important to note that Willardson also stated “training to failure should not be performed repeatedly over long periods, due to the high potential for overtraining and overuse injuries. Therefore, the training status and the goals of the lifter should guide the decision-making process on this issue.”
Training to Failure Increases Growth Hormone
Linnamo et al. found that training to failure resulted in a significantly greater increase in the secretion of growth hormone compared to non-failure based training. While this finding in no way, shape, or form proves that training to failure is better than other methods, it may lend credence to the success so many athletes, bodybuilders, and fitness enthusiasts have had with failure-based training.
There are other studies, but the findings are limited and hard to apply to the typical gym-goer. And that’s really what matters: How does this apply to you?
So let’s start there: You. After all, it’s your goals and training style that will play the biggest role in determining if and when you should push you body to failure. And that decision comes down to asking 5 questions.
Training intensity is perhaps the single most important factor in deciding whether or not training to failure is effective or even appropriate. Training intensity refers to the percentage of weight being lifted in relation to an individual’s 1-repetition maximum (1-RM).
In my opinion, training to failure at intensities at, or above 90 percent of your 1-RM should be avoided. Training to failure with such heavy weights will do very little (if anything) to enhance muscle hypertrophy and may actually hamper strength gains.
Furthermore, training to failure with near maximal weights will almost inevitably result in a breakdown of technique, drastically increasing the likelihood of injury.
Generally speaking, training to failure should be reserved for training percentages ranging from 50% to 85% 1-RM. While I rarely prescribe training to failure at either of these end-ranges, I believe that they are appropriate guidelines to follow for a majority of intermediate and advanced trainees.
Keep in mind, though, training to failure at 50% of your -RM can take an inordinate amount of time to complete and may not be well suited for those with time restrictions. On the other hand, 85% of your 1-RM is still heavy weight and the use of a spotter is strongly encouraged.
There are three major categories signifying the current “level” of a given trainee. I call this “the trainee continuum” and they are: beginner, intermediate, and advanced.
An individual’s training status will determine what they need, and therefore someone who is a beginner might require unique methods of training that may substantially differ from someone who is at an intermediate or advanced stage.
For example, beginner trainees must, first and foremost, work on developing proper form and technique in compound movements such as the squat, bench press, deadlift, and chin-up. Consequently, training beginners to failure would likely do more harm than good as maintaining proper form becomes exceedingly difficult in a fatigued state.
On the other end of the spectrum, intermediate and advanced trainees usually understand what constitutes correct technique so their time would likely be better spent bringing up individual weaknesses through various methods of strength training.
Increasing muscle hypertrophy, for example, is often necessary for physique competitors and strength athletes to improve performance. Since training to failure “may activate a greater number of motor units” and potentially enhance muscle hypertrophy, training to failure is often warranted among these individuals.[2]
An individual’s desired goal will dictate numerous components of their program, not least of which includes whether or not they should train to muscular failure.
Take, for example, the differences between powerlifters and bodybuilders. Powerlifter’s are focused on maximal strength development and consequently train at relatively high intensities of their 1-RM. Additionally, powerlifter’s place a distinct emphasis on full body, compound movements, which require a great deal of skill to maintain proper form.
Bodybuilders, on the other hand, are focused on improving muscle hypertrophy and, as a result, train at comparatively lower intensities of their 1-RM because strength is not always the answer. What’s more, bodybuilders tend to emphasize smaller, isolation movements designed to target individual body parts, which require less skill to maintain proper technique.
Because of these different approaches and the types of exercises performed, bodybuilders are able to train to failure more frequently than powerlifters. Not only is it safer for bodybuilders in that they are using less complicated movements at lower training intensities, but it’s, in all likelihood, a highly beneficial component of their training protocol.
It’s important to note, however, that many elite powerlifters also train to failure on a regular basis. In fact, as a world record powerlifter myself, I regularly utilize failure-based training within my programs. That being said, I rarely train to failure in big, compound movements and almost exclusively use intensities between 60% to 80% of my 1-RM.
Failure occurs when an individual is unable to complete another full repetition. This tends to happen due to the onset of fatigue.
Fatigue, however, is a truly subjective term and is nearly impossible to quantify. Based on pain tolerance, willpower, and other psychological factors, what constitutes muscular failure for one individual may only be slight discomfort to someone else. As such, it’s difficult to know whether a given individual is training to true muscular failure or simply cutting the set short.
Furthermore, it’s important to note that while some individuals derive pleasure from training to failure, others do not and attempting to force them may, in fact, deter them from strength training. Understanding the psychology of your clients (or yourself) and how they respond to training is of the utmost importance to long-term program adherence.
The more skill required for a lift, the less frequently it should be performed to failure. Conversely, the less skill required to perform a lift the more acceptable it becomes to train to failure.
Snatches, for example, are arguably the single-most complex lift and training them to failure is dangerous. Simpler multi-joint movements, such as variations of the chin-up, bench press, and lunge, are suitable for failure-based training but should be performed with extreme caution. Same can be said for exercises like squats.
Finally, single-joint exercises, including bicep curls, triceps extensions, and calf raises, are the least complex of movements and are far more appropriate to train to failure.
While it’d be easy to make a blanket statement about training to failure, ultimately it depends on your answers to the questions above. Failure-based training is a valuable tool in your training arsenal when applied correctly. If it fits your goals, needs, and preferences then use it wisely and with caution
At Born Fitness, we help you make sense of fitness and nutrition information. If you want to create a plan for your life, here’s how you can stop guessing and start living healthier.
Works Cited
[1] Aragon, Alan. “Training to Failure.” Alan Aragon Research Review. Alan Aragon, Mar 2009. Web. Web. 9 Mar. 2013.
[2] Schoenfeld, Brad. “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.” Journal of Strength and Conditioning Research. 24.10 (2010): 2857-2873. Web. 10 Mar. 2013. <http://www.ncbi.nlm.nih.gov/pubmed/20847704>.
The post Training to Failure: 5 Questions You Need to Answer appeared first on Born Fitness.
It’s been called the best exercise for fat loss and muscle gain.
It’s also made the list of the most overrated exercises, and many well-known trainers even avoid it completely when they create programs.
No matter how you view the back squat, one thing is undeniable: squatting is an essential movement, regardless of whether you perform it with weight on your back.
If you’re not doing some variation of the squat, you’re training plan is most likely flawed.
And yet, you’ll see plenty of arguments about why you shouldn’t squat. And all of the reasons revolve around how easily it is to end up hurt.
The compound, multi-muscle nature of a squat is exactly what makes it so great…and it’s the same reason why it’s difficult to do without causing injury or “feeling” the movement in all the wrong places. (Hello lower back pain!)
The reality is that there isn’t one simple fix because your problem might be different than someone else. (Remember, personalization is a vital part of exercise.) Instead, the best approach is to identify why you struggle, and then make the necessary adjustments.
Whether you back squat, front squat, or perform single-leg variations, these tips and cues will ultimately make you better at squatting, identify weaknesses, and help prevent injury and pain.
When I watch someone squat, the first place I look usually surprises people. I observe your hands, and then your upper back. Why? Because most people barely take hold of the bar. They spend so much time trying to find a comfort spot on their shoulders that this miss a key first step.
Squat Like a Pro: When you set up for a squat, you want to grip the bar as hard as possible and try to pull your elbows under the bar. If you just drop into a squat, you’ll feel unstable during the movement. More tension equals more strength. By squeezing the bar as hard as you can and bracing your torso, you will create full body tension. This tension will allow you to exert your maximal amount of (force) effort and lift the most weight, without getting injured.
Falling forward transfers the weight away from your quads and moves it to your glutes and hamstrings. This isn’t always a bad thing, until you’re so far forward that the movement really isn’t much of a squat any more. Unless you’re an advanced powerlifter using incredibly heavy weight and going deep, you want to be mindful of preventing your chest from bowing towards the floor.
Squat Like a Pro: Work on keeping your elbows pulled down (facing the ground) and your chest up. This will ensure that the torso remains more upright throughout the lift.
You’ll also want to focus on your flexibility and mobility (more on this soon). Tight ankles, hips and upper back will prevent you from hitting a good squat pattern. And this will only get worse as the weight increases. A good warm-up and working on increases your mobility will help you hit a full range of motion (ROM) with good form.
The issue could also be linked to weak quads. Your best best is to strengthen knee extension and stability with exercises like step-ups, Bulgarian split squats and lunges.
I spend more time than I’d like on the road, but it allows me to visit many gyms and observer different trainers. It’s always interesting to see what trends seem to be popular, and one that pops up everywhere is the old “elevated heels” squat trick. You’ve probably seen in or done tried it yourself.
The ideas is that you place a 5- to 10-pound plate under your heels to help achieve a deeper squat. By putting the plate under your heels your are compensating for a lack of ankle mobility.
Ankle mobility is an issue for most everybody because of our reliance of stabile footwear during the day, at work or when we play sports. Losing this mobility will not allow our shins to move forward naturally as we squat down. They will remain more vertical.
Squat Like a Pro: A better approach? Adding ankle mobility drills, which help restore normal ankle movement and improve squat form. One popular drill requires you to face a wall in a staggered stance with your forward foot about 1-foot away from the wall.
Then, try to drive your front knee forward towards the wall as far as you can. One key for squats is making sure your front foot heel does not come up and your foot remains flat. Slide your knee forward and back tracking over the toes for several reps and multiple sets.
As you lower your body into the depths of the squat (the hole) your leverage advantage decreases. By cutting the range of motion, we are able to move more weight, which is typically why most lifters squat above parallel.
Squat Like a Pro: As I already mentioned, many people have an issue with stability or mobility, but before even testing for that, the simplest fix is the most obvious: drop the weight and strengthen your legs in a full range of motion. If you can make it into the hole with less weight, the problem might simply be that you’re going too heavy. A greater range of motion with the correct weight will build more muscle and leave you less susceptible to injury
This was my personal battle for nearly 5 years until I decided to do something about it. Sometimes when you squat down and feel tightness in your hips, glutes and hamstrings, the issue might not be bad technique or a weakness. Instead, you might have a legitimate mobility or flexibility issue. I know I did, and until I identified the weaknesses, all the squatting in the world wasn’t going to solve the problem.
Squat Like a Pro: Working on ankle, hip and upper back mobility and including a thorough warm-up (done barefoot if possible) prior to squatting, will go a long way in helping you achieve a great squat session. Not only that, you’ll feel amazing the rest of the day. Movements like squat to stand, striders and ankle mobilization drills can be added to your pre-squat routine.
This is pretty self explanatory. Watch your knees as you squat. A little bit of movement can be OK. But if one knee looks like it wants to kiss the other (or both knees are making the move), it’s time to fix the issue and prevent a serious injury before it happens.
Squat Like a Pro: This could be a technique flaw, mobility issue or a weakness. The walls squat is simple way to test if this is an issue (without needing weight). Stand facing a wall with your feet about 6 inches away. Squat as far as you can. You will immediately see if your hips, ankles and upper back have any mobility issues and you’ll notice how your knees track.
If this is an problem, shift to Goblet squats, making sure you go as deep as possible, while keeping your lats and core braced and forcing your knees knees out. This will provide dynamic mobilization of your hips.
Warning: this probably won’t be enough to fix the issue. Strengthening your glutes will help you keep your knees out during squats. Glute bridges and barbell hip thrusts will be your primary focus for your glutes, which are your primary hip abductors and will reduce the weakness causing the collapse.
This is one of those concepts that is so tiny, but can have a huge impact once you learn to do it correctly. If you are inhaling (deep breath in) as you move downward into the squat and exhaling as you drive up and out of the hole, you’re not taking advantage of intra-abdominal pressure (IUP). This, along with the bracing of your torso, is your natural lifting belt.
Squat Like a Pro: I know what I just said sounds normal, but here’s what you should do instead: catch a big breath at the beginning of the rep and brace your torso. Then, squat down and as you come up, exhale forcibly through pursed lips at the most challenging portion of the lift. This tension and bracing will help keep you safe and injury free.
It’s a pretty lonely feeling to squat down with weight on your back and suddenly realize you can’t stand back up. Not to mention, it’s incredibly dangerous. Here’s how to make sure you don’t find yourself in that (unfortunate) position.
Squat Like a Pro: Glute bridges, sled pushing, low box squats and bottoms up squats will strengthen this crucial part of the lift. Bottoms up squats are performed by setting up a barbell in the power cage at the bottom position of your squat. Get under the bar and squat the weight up and back down to the pins.
Belts (much like lifting straps) are not a bad thing. But you need to know how to use them appropriately. They should be there for assistance and not reliance. When squatting, there are a lot of lifters who wear a belt for all their sets. This much dependency on a belt will not help you develop a strong, functional core.
Squat Like a Pro: By putting off wearing a belt until the heavier sets, you’ll be increasing your overall full body strength and potential for remaining injury free. As a rule of thumb, you should work up to the point where you don’t put on a belt until you are around or greater than 85% of your one rep max (1RM).
Squats are one of the best lifts for packing on size and building real strength. But there are other squat variations that can bring new life into your program and build different strength profiles.
Squat Like a Pro: Front squats (more quad dominant), zercher squats (very strong core and upper back engagement component) and powerlifting squats (more hips, glutes and hamstrings) can all be incorporated into your program. You will continue to get stronger and be less likely to hit a plateau.
For their lower body day, most lifters hit squats and then a few sets of leg curls and leg extensions. The exercises aren’t bad, but they leave much to be desired if you want to be a better squatter.
Squat Like a Pro: The majority of your training should be centered around compound, multi-joint movements. And just like squats, your supplemental exercises (done after your primary movements) should be compound movements. By incorporating more exercises that target the posterior chain, you will be building the muscle groups required for a big squat. Movements like Romanian deadlifts, dumbbells swings, dumbbell step-ups, good mornings and prowler pushing are essential in your tool box.
I know, I know. You don’t want to buy separate shoes for squatting. Completely practical. But understand that thick soled running shoes are not a great option to squat in. The instability of the cushion increases your risk for injury as the weight increases. A shoe with a harder sole or even squatting barefoot are better options.
Free Guide: How To Improve Your Squat, Deadlift, and Bench
The post Why Do Squats Hurt? (And How to Fix The Problems) appeared first on Born Fitness.
Amelia Freer is a huge inspiration to so many people. She’s absolutely everywhere in the health world and is even inspiring celebrities like Sam Smith to get into healthy eating! I’ve only met her a couple of times but she seems to be so kind and most importantly she’s so passionate about wellness and is sharing such an accessible, positive message to the world. So I thought she’d be an amazing person to interview for the inspiration section. I loved reading her piece and I hope you all do too!
Name: Amelia Freer
Where do you live? Notting Hill, London, and Wiltshire
What sparked your interest in health and wellness?
My health really wasn’t great from my early teens. I suffered with dreadful acne and was always exhausted, bloated with tummy aches and constantly getting bugs and viruses – I was just always run down. By the time I reached my early 20’s I just wanted to stay in bed all the time – I really lacked the vitality that a young girl in her 20’s should have.
How did you build your passion for healthy living into a career?
Once I realised that how I was eating was impacting my health, I was hooked. I really wanted to understand it all – what supplements to take and when and just have a deeper knowledge about food. It was entirely self-motivated! So I gave up my job and went to study for 4 years at the Institute for Optimum Nutrition. By the time I graduated my health was thriving and so I decided to set up my practice and see if I could help others. It really all just grew from there.
Who inspires you?
My clients – they overcome so much to change the way they eat and it’s a constant inspiration to see them become the people they’ve often struggled to be.
Favourite quote? ‘Let food be thy medicine, and medicine be thy food’ Hippocrates
What is your biggest achievement so far?
My book ‘Eat. Nourish. Glow’. I ‘ve been overwhelmed with its success and the wonderful emails I have received from readers whose lives have been improved by my principles. I’m constantly humbled by the impact eating well can make to people’s physical and emotional well-being.
What’s your typical…
Breakfast: A green juice and a boiled egg with avocado.
Lunch: A salad, lots of vegetables with chicken, fish or a quick omelette.
Snack: I avoid snacks but if I’m travelling, I’ll take sachets of nut butter to have with an apple or a Love Raw bar.
Dinner: I always prefer something warm and cooked in the evening so I’ll tend to make a curry, casserole or a soup. I often throw veg and meat in the slow cooker in the morning so there’s a lovely one-pot meal around in the evening.
What’s your favourite dessert?
Strangely, desserts are not my thing at all but if I were to really indulge it might be something like banoffe pie! I haven’t had that for about 15 years though but I do think about it 
What’s the best recipe you’ve ever made?
Oh my goodness, hard to say. I suppose my creamy crab linguine, which is made with avocado, courgetti & fresh crab – it’s delicious.
Where do you get the inspiration from to create so many awesome recipes?
I’m a recipe-aholic! I’m constantly researching and trying new things – I’ve had to for so many years for my clients as well as myself. I do tend to be led by making favourite comfort foods healthier but often I just get creative with what’s in the fridge – I hate to waste food and I grow my own vegetables so that does dictate what I create. I’m a big fan of Jamie Oliver….but then, who isn’t?
What are the ingredients you can’t live without?
All things coconut! Avocado, lemons, chilli, green veg, eggs, olive oil…. I could go on and on, I love food!
Where are your favourite places to eat?
Mostly my own kitchen! I don’t like to eat out much although were I live in Notting Hill has an abundance of healthy options such as Daylesford Organic and the lovely Nama Foods, which I know you love too.
What do you do to stay active?
I do yoga as much as I possibly can, I cycle when in the country, play tennis and squash with my boyfriend and lots of long walks with my dogs.
What is your beauty routine?
Always cleanse, tone and moisturise twice a day. I bathe in Epsom salts twice a week, body brush and use a facemask once a week. I try to have a professional facial once a month – I love the Elemis Spa facials which are a little bit of science combined with a little bit of nature.
Do you have any favourite natural skin care products or awesome beauty recipes?
I love REN products and all of Tata Harper’s range. I use coconut oil on my hands and feet at night and I do oil “pulling” with coconut oil and brush my teeth with activated charcoal every so often to whiten them!
Where’s your favourite place in the world?
So many to choose from… I think it would have to be India where I first learnt yoga, years ago. And my vegetable garden!
What makes you happy?
Being calm – I hate to be stressed or anxious and don’t handle it well. Being with my dogs, lazy days with my boyfriend and having lots of family and friends for a feast around my table are really when I’m at my happiest. Or around animals – I love animals!
Describe your perfect day
Being in the countryside – I’m not really a city girl, I love to be in nature. Mostly I love picking fruit and vegetables from my organic garden, cooking a lovely meal to share with friends and family. Then a long walk with the dogs and finished with feet up for a movie. I’m quite simple really!
Do you have any favourite tips and tricks to stay healthy and happy everyday?
Health and happiness come from within so eat happy, healthy foods and always remember that how we feel and react is a choice and only we are the makers of our own happiness.
Summer in Minnesota is the reason why I live in Minnesota. The days are perfectly long, the sun shines 95% of the time, and temperature is consistently above 70 degrees. It’s also the best time of year to work from home. Why? Because I can take my workout outside and not freeze my butt off, which...
The post 20-Minute Plyo Burn + Finish Line UA SpeedForm Fortis appeared first on Fit Foodie Finds.
You're reading Is The Cue ‘Pull Your Shoulders Back’ Helpful? by YogaDork. Follow YogaDork on Twitter and Facebook.
My post about how to remineralize teeth naturally has gotten hundreds of comments and questions over the years. Most commonly, questions are about the specific oral health routine I used to help my teeth remineralize or specific products I used.
Check out the original post for the specifics on how cavities can remineralize and why I chose the products I did, and this post answers the specifics of what I used. If you are new to the idea of remineralization, this interview with a dentist about the body’s ability to remineralize teeth may be helpful too.
Personally, I had two small cavities that my holistic dentist was willing to wait on filling, and after using this protocol they had remineralized and no longer needed to be filled. Of course, I am not a dentist and you should check with yours about your own personal oral health, but I’m sharing my experience and routine for informational purposes only.
This is the oral health routine that I personally follow daily (or most days) that helped remineralize me teeth and that I now use to help avoid any new cavities.
Morning: As soon as I wake up, I do Oil Pulling with Coconut oil. Spit, Rinse Well and Swish with clean water.
After that, I brush with homemade toothpaste or homemade tooth powder with 3 drops of OraWellness Brushing Blend and a Bass Toothbrush.
Then I drink a couple glasses of lemon water to start my day and usually take some Marine Phytoplankton (for energy and cellular health).
Breakfast: Take 1/2 to 1 teaspoon of Fermented Cod Liver Oil/Butter Blend. Eat breakfast high in healthy fats and proteins.
Lunch and Dinner: I include Homemade Bone Broth, at least two sources of healthy fats, protein and vegetables. (See my recipes for Ideas) or Bone Broth Tutorial for instructions on bone broth.
Evening: I brush again with homemade toothpaste or homemade tooth powder with 3 drops OraWellness Brushing Blend and a Bass Toothbrush. If I’m trying to whiten my teeth, I also brush with Activated Charcoal powder, which works wonders!
Bedtime: I don’t eat after 7 pm and try to be in bed between 10-10:30 to allow maximum restorative sleep and optimal hormone production. I sleep on an earthing mat to help reduce inflammation and spray myself with magnesium spray before bed to improve sleep and make sure I’m getting enough of this important mineral. Have trouble sleeping? Check out these four helpful hacks for falling asleep.
Throughout Day:
Sample Diet:
I also only use natural products on my teeth and gums. This made a big difference for me personally, as I realized after switching to natural oral care products that something in conventional toothpaste was causing the gum irritation I’d had since I’d had braces as a child.
These are the natural oral health products I use:
Cure Tooth Decay by Ramiel Nagel
Oil Pulling Therapy by Dr. Bruce Fife
Nutrition and Physical Degeneration by Dr. Weston A. Price
Deep Nutrition by Dr. Catherine Shanahan
How to Remineralize Teeth Naturally
Oral Affects the Health of the Whole Body (Part 2)
How to Remineralize Teeth Naturally
How to Whiten Teeth Naturally (and Prevent Poisoning)
Should I Take Supplements?
Are You Low on Magnesium? (Probably so!)
Why I Drink Green Jello (Well.. kinda)
Supplements for Children
Supplements for Pregnancy and Nursing
The Affect of Saliva on Dental Caries, JADA vol. 139. May 2008. (PDF)
Role of Saliva in Oral Health, Epstein JB, Scully C, J Can Dent Assoc. 1992 Mar;58(3):217-21.
The Role of Saliva in Maintaining Oral Homeostasis, Mandel ID, J Am Dent Assoc. 1989 Aug;119(2):298-304.
Dental Caries: a pH Mediated Disease, Hurlburt M, Novy B, Young D, CDHA Journal, Winter 2010. 9-15 (PDF)
Antimicrobial Agents in Saliva: Protection for the Whole Body, Tenovu J, Journal of Dental Research.
Mandel ID (1990). The diagnostic uses of saliva. J Oral Pathol Med 19:119–125.
Nieuw Amerongen AV, Veerman ECI (2002). Saliva—the defender of the oral cavity. Oral Dis 8:12–22.
Hormones and Health, Dr. Warren C. Edwards. (PDF)
Smoking and Sleep Top The List of Lifestyle Factors Affecting Oral Health
Longitudinal Study on the Association between Smoking as a Periodontitis Risk and Salivary Biomarkers related to Periodontitis. (Journal of Periodontology)
The Sleep Connection: Sleep and Disordered Breathing. Gale Skousen, MD
Associations Among Sleep Disturbance, Vitality, Fatigue and Oral Health
My Oral Health Routine (That Stopped My Cavities) originally written by Katie - Wellness Mama.
