Living Stronger Longer (Your Best Life After 40)

The Tortoise and the Hare (less than 4 minutes

Wed, 25 Sep 2024 06:00:00 -0400

In which I ponder the limitations and futility of obsessing over "optimal" and how 8 week studies may mean very little in the long run. (and the long run is all that reallly counts?)

Doug McGuff co-author of Body by Science "Best Way to Straighten Deck Chairs on the Titanic?"

Sat, 03 Aug 2024 13:00:00 -0400

In preparation for article/speech that I want to write, I wanted to do a consultation with Dr. Doug McGuff both to check my understanding and to make sure I didn't make too many errors in describing the science behind my latest distinctions:

1. The difference between so called optimal and good results is very small and is likely irrelevant in the long run. In fact, what may be optimal for one goal may well be detrimental to a different goal. (health vs performance being just one example)
2. Obsessing over "optimal" may in fact be an obstacle to "good" results.
3. Expanding on Doug and John's suggested definition of health as being largely dependent on balance between anabolic and catabolic states. As an over riding principle, in the absence of which, most if not all other discussions on what's "good" or "bad" for you or for your health or for your results, are not necessarily wrong but wholly incomplete and besides the point without this context. (straightening deck chairs on titanic)
4. We discuss also why many studies for reasons above, and others may bear little relevance to real world results. (among many shortcomings, I don't care what you can accomplish in 6, 8 or 12 weeks.... because I and my clients are hopefully planning our health and fitness for a lifetime)

What are realistic results for a new strength trainee at Sustainable Success Strength Training?

Sun, 05 May 2024 14:00:00 -0400

This is my response to a question from a new client as to what this individual could expect. I know it's going to sound somewhat evasive in terms of stopping short of specifics, however the reality is, in my opinion, that the answer truly is "it depends".

I've tried to list all the factors that can come into play that will increase or decrease what one can expect, with the "quality of the stimulus" (the workout itself, which is the only part I'm involved in) being only one of many factors..

Enjoy. Sharing and Subscribing is greatly appreciated!

Dr. Doug McGuff interview one more time (author of Body by Science) (Studies/TRT/etc)

Fri, 01 Dec 2023 14:00:00 -0500

In this one, we delve into the relative reliability of different types of studies when it comes to exercise and/or nutrition. In particular, epidemiological studies vs RCT's when double blinded, selection biases accounted for and large enough samplings and/or times to make conclusions more or less objective.

When looking at many studies, we often only go to the "headline" and don't really check how well or poorly studies were done and whether the "headline" should be taken with however many grains of salt.

Studies can be used to sell things and either the way they are done, or how the results are communicated can lend itself to a message that is less than objective.

We also discuss the growing popularity of TRT, (testosterone replacement therapy) and some of the pros and cons.

Speaking only for myself and not Dr. McGuff, this is a trend I personally find somewhat worrisome. The pharmaceutical industry stands to make a lot of money from this and, in my opinion is very prone to emphasizing the benefits and glossing over the side effects.

Dr. McGuff points out that with any drug, how significant the therapeutic (desirable) effect, is often proportionate to how significant the side (undesirable) effects are as well.

For me, I'll just go on fighting Father Time without the aid of pharmaceutical companies because my level of trust with those entities has never been lower.

Below is link to youtube version

https://youtu.be/jgOVYP_-49g

A Chat with Jerome Armstrong....

Sat, 26 Aug 2023 11:00:00 -0400

Jerome and I are both preparing for a bodybuilding competition of this recording. Jerome in November 2023 and myself in April 2024.

Please note these are both fully natural drug tested contests.

Together we go through a powerpoint presentation that he did on his youtube channel... I will link to it.... also, I'll include the youtube version link of this conversation as on audio, obviously you will not see the slides...

We got so into into it, that we started with a plan to last an hour and we went for over two!

Hope you find informative....

Here is link to youtube version:

https://youtu.be/tg0ILIxLid8

Below are links to Jerome's youtube channels and his training business website

https://www.youtube.com/@jerome.armstrong

https://www.youtube.com/@18minutefitness

https://18minute.fitness/

A Conversation with Daniel Thompson Certified Superslow Instructor

Tue, 25 Jul 2023 11:00:00 -0400

In this second instalment, Daniel and I cover a wide range of topics, some of which deal with what truly matters in exercise and what might not be worth agonizing over.

This shows that after long journeys, that start with the simple, then delve into much complexity, the destination often winds up right back at the simple.

Daniel was (still is?) a Master Superslow instructor who worked closely with Ken Hutchins and did extensive testing with MedX medical lumbar machine.

He has an amazing grasp thanks to both his extensive experience and his critical thinking.

Check out his youtube channel:

https://www.youtube.com/@exercisethoughtsanddiscussions

A Conversation with Mark Strough (Mark of Health)

Sat, 03 Jun 2023 10:00:00 -0400

I really enjoy doing these and this one was a special treat.

Mark is an advocate of intelligent, brief, intense exercise and practices the carnivore diet which he credits with dramatically improving issues he's had with autoimmune ailments.

Mark is a super nice guy with whom I share many commonalities

but mostly, I like the combination of his critical thinking, and "humility" (awareness of confirmation bias)..... as well as his respect for those who may disagree with him.

On facebook, look for Mark Strough OR Mark of Health OR Mark n Lori Strough OR Mark's Health and Nutritional Group.

A Conversation with Nigel "Hawk" Allerby

Sun, 14 May 2023 14:00:00 -0400

As fellow fans of both rational strength training and philosopher Ayn Rand, I really hit it off with Hawk.

This was one of my favourite interviews, and hope to do more in the future.

He is located in Brisbane, Queensland, Australia.

In the past he's competed in both kickboxing and bodybuilding and today he trains clients, as I do, on a one on one basis, using primarily MedX equipment.

https://www.facebook.com/groups/758774734210078

If you search "High Intensity Training (H.I.T.) Australia Pty Ltd" or "Hawk Allerby" on facebook you'll find his facebook group and profile.

If you're in that part of the world, check him out as he will almost surely be the best trainer you can find!

A Conversation with Jerome Armstrong of 18 Minute Fitness

Tue, 25 Apr 2023 12:00:00 -0400

I recently became aware of Jerome through the facebook page, "Mark's Health & Nutritional Group" where his youtube channel was recommended.

After listening to a few of his videos, I was very impressed.

First off, I was impressed by the thoroughness with which Jerome had done his homework, not just quoting study results he'd read or heard about, but rather evaluating various studies after having perused them closely and scrutinizing methodology.

Secondly, I found his attitude very refreshing, as he continuously remained open to new information: instead of positioning himself as a final authority, he asked for and welcomed challenges to his assertions, showing a willingness to continue to learn and possibly change his views if presented with relevant facts.

Finally, I enjoyed listening and seeing the way his mind works, drawing his points from his own rational and conscious reasoning, rather than parroting other "experts" avoiding any appeals to authority.

This was a fun interview, and I am planning on doing at least one or two more with Jerome in the future.

For those near his facility in Grafton, Wisconsin, I highly recommend taking advantage of his exercise instruction.

Links below to find out more about Jerome.

https://18minute.fitness/

https://www.youtube.com/@18MinuteFitness

https://www.youtube.com/@jerome.armstrong

https://www.facebook.com/groups/Markhit

A Conversation with Richard Wolff of MEDFITNESS Strength Training

Wed, 19 Apr 2023 16:00:00 -0400

Have been a long time fan of Richard's "MedFitness minute" quick videos that make salient points about health and exercise. And am impressed at his diligence of never missing a day! (as far as I know)

Richard has a degree in nutrition and is a long time proponent of rational exercise. He is very knowledgeable and does a great job with his clients. For anyone near St. Charles, Illinois, you can get a free introductory session!

for youtube video: https://youtu.be/AeENwQCvq3Y

The MedFitness Blog is also an amazing resource:

http://medfitnessprogram.com/

https://www.youtube.com/user/MyMEDFITNESS/videos

https://www.youtube.com/@MyMEDFITNESS/shorts

http://medfitnessprogram.com/blog

Comments on Dan Lieberman video

Sun, 02 Apr 2023 09:00:00 -0400

thanks Thomas Frayne for providing this video.... while there was undoubtedly some good info in this video, it reminded me of my thoughts on the 150 minutes of weekly activity that is generally recommended. I give some thoughts on this, which I've done before as well as his comments on the "myth" that running ruins knees.

Lieberman video:
https://youtu.be/LbgukiJy6hY

More about me:
www.sustainablesuccess.ca
YouTube channel: https://www.youtube.com/channel/UCuvnq0g4leFoONFonAfjLnQ
Facebook Page: https://www.facebook.com/sustainstrength

Q&A with Youtube watcher /commenter: Thomas Frayne

Sat, 01 Apr 2023 15:00:00 -0400

Recently I received an email from Thomas Frayne who had watched my interview with Mark Asanovich. His questions primarily came from the field of athletics/sports, which is certainly not my emphasis. I tend to focus more on helping regular folks, particularly an older population, stay as strong as possible, as safely and efficiently as possible, in order to maintain and/or improve their functional ability in order to maximize life quality and "health span". I have some opinions on how athletes should strength train (same as everyone else) but again, not my emphasis.

Below, I've pasted Thomas' email, and rather than reply, I suggested we have a chat on zoom and record it, so hopefully of interest to listeners/viewers:

*******************

Hi Coach,

I saw your pod with Coach Asanovich, I thought it was excellent.

I have a few questions maybe you could cover in another pod, or even have Coach A back as it was a great interview- er/ee combination.

Full disclaimer, I am into athletics, doing my sports science degree, hence the angle of some of my questions!

You can take it I agree with the generality of what was being said so these really are just points I am curious on and would like to push you both on!! I hope this doesnt seem to pushy, but you got me thinking so hopefully this is just returning the favour!
Do you have a place for dynamic actions in weight training, especially in the context of psychomotric theories.
eg a basic deadlift extending knees and hips, produces similar moevement to extension in running / sprinting.
What is your view on light weight / high reps to encourage capillarisation and endurance? (as opposed to outright strenght)
I noted on another pod that in-season weights at for NFL players increased 20lbs progressively. In athletics we build similarly, but back off to allow a peak. Would Footballers not benefit from a similar taper?
I disagree on your good-humoured but negative comparison of marathon runners and ballers. So I have a few points on which your views would be interesting
Daniel Lieberman has shown humans evolved as endurance animals, outlasting faster prey.
most top marathon runners incorporate strenght training and are hard bodied, even if slim - this does not mean they are less healthy!? Do you think the comments you made are more of a visual bias (i.e. you are used to seeing gym guys, me personally I look at bulked up guys and think inversely to you!) than science based?
Take the same boston start line, these 'endurance' guys will do 100m in 11s, in training they might do 4 x 10 x 100m in 11", many 'strong' NFL players wouldn't last 100m at that pace.
you mentioned many runners carry injuries, is this not the same maybe as people who train wrong (explosive olympic lifts etc) in NFL and also get injured? What leisure runner makes the time to stretch to ease off runner's knee even though the cause and cure are well known? How many gym hogs maybe cut the odd corner too? Coach A recently tweeted about gym deaths (!) I dont know many runners who die from running - maybe SADS, but this is present in all sports.
How do you assess or weigh the western bias in the data and research? I'm Irish, and like the US and maybe Canada, maybe 60% of people are overweight, so of course strenght traing will benefit them. But are you/we ignoring the 90% of humans that the PhD students dont deign to test or research?
Do you see excess muscle bulk as a stressor on the heart?
An elite marathoner 70kg / 154lbs with 33bpm RHR average v.
A person at 91kg, 30% heavier, either the heart is going to have to increase capacity or musculation or both, and / or increase frequency to pump blood around the extra mass.

Kindest regards,

Thomas

Do you need more intensity? Or just intense enough.... ??

Sat, 01 Apr 2023 13:00:00 -0400

In which I ramble about whether pushing for maximum intensity will improve results, vs adequate intensity and making sure workouts are not so intense that you can't adequately recover from, particularly with an older clientele.

Interested to get others' opinions on this, from within and without the HIT community.

80 year old man's 195 day progress: Less than 1x week proper strength training and meticulous diet

Wed, 01 Mar 2023 15:00:00 -0500

Apologies for missing graphic: here is link to youtube version: https://youtu.be/-ciCJ19-N3U

This speaks to #2 and #9 of my 12 steps to health and happiness

Note thumbnail is not Don... just using a file photo...

1. Sleep
2. Strength train safely, briefly, intensely, 1-3x weekly. ( see #7)
3. Move often at leisurely pace. More often, not more overall is better. Outside when convenient.
4. Eliminate seed oils.
5. Emphasize protein.
6. Avoid or minimize foods that contain both fat and carbs in the absence of protein.
7. Minimize force. Delegate high risk tasks.
8. Minimize or eliminate alcohol, drugs.
9. If not at ideal body composition, form habit of slight caloric deficit.
10. Create. (Art, crafts, writing, music, hobbies.)
11. Cultivate meaningful social relationships. Be loyal to the absent.
12. Practice serenity prayer. Apply to minimize unnecessary stress.

Move Often at Leisurely Pace. More OFTEN and not more overall is better. Outside When Possible.

Mon, 27 Feb 2023 10:00:00 -0500

In which I challenge to some degree the standard recommendations of 10,000 steps per day and/or 150 minutes of activity per week.

I suspect strongly that these are based on observational studies with a myriad of confounding variables and are pretty much arbitrary.

Forgive listeners for not seeing screen share. Here is link to youtube version: https://youtu.be/557WcEW1rWs

#7 Minimize Force and Delegate High Risk Tasks (7 of 12 steps for health)

Fri, 24 Feb 2023 16:00:00 -0500

Clients sometimes come in with pain in knees and/or joints and/or shoulders and question whether intensely strength training might not be good that day, however they then go out and walk, snowshoe, hike, cross country ski or play various sports. My opinion is that they are confusing activities that are not intense on muscles but high force on joints, with an activity that is intense for muscles but relatively very kind to their joints. Strength training will not replace lost cartilage to a joint but keeping the joint's surrounding musculature as strong as possible will help to keep it functional.

Sleep
Strength train safely, briefly, intensely, 1-3x weekly. ( see #7)
Move often at leisurely pace. More often, not more overall is better. Outside when convenient.
Eliminate seed oils.
Emphasize protein.
Avoid or minimize foods that contain both fat and carbs in the absence of protein.
Minimize force. Delegate high risk tasks.
Minimize or eliminate alcohol, drugs.
If not at ideal body composition, form habit of slight caloric deficit.
Create. (Art, crafts, writing, music, hobbies.)
Cultivate meaningful social relationships. Be loyal to the absent.
Practice serenity prayer. Apply to minimize unnecessary stress.

Work in Progress 12 Steps to Health (and happiness?)

Thu, 23 Feb 2023 14:00:00 -0500

Will elaborate in future, and/or possibly (almost certainly) this list will evolve

Sleep
Strength train safely, briefly, intensely, 1-3x weekly. ( see #7)
Move often at leisurely pace. More often, not more overall is better. Outside when convenient.
Eliminate seed oils.
Emphasize protein.
Avoid or minimize foods that contain both fat and carbs in the absence of protein.
Minimize force. Delegate high risk tasks.
Minimize or eliminate alcohol, drugs.
If not at ideal body composition, form habit of slight caloric deficit.
Create. (Art, crafts, writing, music, hobbies.)
Cultivate meaningful social relationships. Be loyal to the absent.
Practice serenity prayer. Apply to minimize unnecessary stress.

A Conversation with Logan Herlihy. Author of "How 2 Look Good Naked: The Least Amount Of Effort, To Look The Best With Your Clothes Off"

Wed, 08 Feb 2023 13:00:00 -0500

Another very informative and entertaining conversation with an important member of one of the most successful exercise instruction organizations in the world today.

"Discover Strength" is doing more than its part to bring proper strength training to the masses.

It's about time that this important information becomes more widely disseminated and Luke Carlson, founder of Discover Strength, has created a great team, and an amazing business model in order to do this.

Enjoy!

Check amazon for book: How 2 Look Good Naked
https://www.amazon.com/How-Look-Good-Naked-Clothes-ebook/dp/B07N96VP5B

Check apple podcasts for Discover Strength podcast
https://podcasts.apple.com/ca/podcast/the-discover-strength-podcast/id1547328242

Google Discover Strength for Discover Strength website
https://www.discoverstrength.com/

"Different Tools, Different Rules". A Conversation with Arjan Meijer

Mon, 30 Jan 2023 06:00:00 -0500

Arjan's youtube channel is one I've watched with interest over the years, and highly recommend.

Not afraid to try new things, and adapting them to work for him, he exemplifies the concept, I've heard called "Principles vs Practices".

I've come to suspect that many in the strength training community suffer from "confirmation bias", immediately rejecting anything that doesn't fit with their current paradigm of "how things should be done".

To me, evidence of this, is when I see someone criticized when their methods agree with 70-95% of a like minded individual, but that individual fails to acknowledge the areas of alignment, but instead, jumps all over what they feel is "wrong".

Others will definitely disagree, but I've come to suspect this may be at the root of why "HIT" or "rational exercise" or "evidence based training" (I hate labels, choose yours) has failed to make it into the mainstream.

Arjan on the other hand, doesn't get caught up in hair splitting arguments, and just quietly does his thing getting great results in the process.

Look for "Arjan Meijer H.I.T."

Instead of Live Every Day As if it Might be Your Last....

Wed, 11 Jan 2023 08:00:00 -0500

.. why not live every day as if you had already died but magically was given a second chance and brought back.....

Note: Thumbnail is of my late brother Yves. (nickname: "Charts")

footnote: I wish I'd added the following: "truth is, if you're reading (or listening or watching) this, you have that second chance that others did not get, and would they think that you were wasting that second chance by not cherishing every moment"

Podcast with Javier Misa of Spain! HIT in Europe!

Wed, 11 Jan 2023 06:00:00 -0500

This was a lot of fun. Javier was self-conscious about his english but I think he did just fine..... note that for some reason, Javier felt that he could learn from me, but based on the great questions he asked, he needs to give himself much more credit, as he obviously is quite knowledgeable.

Also of note, is his work with semi pro and professional "football" player. (soccer for us North Americans!

Javier: bio:

Collegiate trainer nº 63476

-Graduate in Physical Activity and Sport Sciences.

-Superior technician in animation of physical-sports activities.

-Specialist in physical tests expertise.

-Anthropometrist level I certified by the ISAK.

-Master's degree in exercise biomechanics from the Resistance Institute.

-Creator of the training classroom esforzo ( www.esforzo.es )

-Article writer for the web: www.mundoentrenamiento.com

https://mundoentrenamiento.com/author/javiervelasco/

An Interview with Nigel Lyons

Wed, 11 Jan 2023 05:00:00 -0500

Nigel runs a successful HIT facility but beyond that he works on behaviour modification with clients' nutrition and body composition goals. This is something that I've struggled with personally (as we al do?) and also with the challenge of having more than minimal influence over what clients do before and after they spend their weekly time with me. Enjoy. Share. and Subscribe.

https://specialisedcoaching.com/?fbclid=IwAR2pcZC0upd1vW02CVujEXDyLo0wNVAIf4paB1AhKogXFZ42QYZW-zAS7jc

Proper Exercise Can Be Critical Part of Financial Planning

Mon, 05 Dec 2022 16:00:00 -0500

In which I discuss how proper exercise, (the type that makes you healthier and stronger without destroying your body in the process) can be possibly the greatest generator of an overlooked "asset" on your balance sheet.

A Conversation with Anibal Lopez Pro Mr. America and author of "Anibal Lopez - My World of Bodybuilding."

Wed, 30 Nov 2022 11:00:00 -0500

ANIBAL LOPEZ

This was a great conversation with 80 year old Anibal who learned of Nautilus Principles after decades of conventional training, and was able to open his mind to the logic of the approach. He met Arthur Jones, Ellington Darden and was trained by Jim Flanagan for about 2 years.

(not to mention training with or meeting many legends such as Steve Reeves and Chris Dickerson)

Today he has a very cool collection of vintage Nautilus machines and trains others as well. Check out the testimonial videos on his website "AnibalLopez 'dot" com"

About Anibal Lopez : Anibal Lopez (born August 24, 1942) is an American bodybuilder. He was born in Puerto Rico to Francisco and Francisca Lopez. His family relocated to Bronx, New York in 1954 where he attended Public School 66, Intermediate School 98 – Herman Ridder School, and Columbus High School.

As a boy, Anibal was fascinated with men of great muscular power who could perform amazing feats of strength. He read about Tarzan’s adventures in the comic books and watched former Olympic swimmer Johnny Weissmuller play the hero in the popular movie series. The first sport young Lopez participated in was gymnastics.

He continued, however to be drawn to the “Strongmen”. His first glimpse of a bodybuilding icon was of Steve Reeves playing Hercules on the silver screen. Lopez would later recall, “That was when the bodybuilding ‘bug’ really bit me.” Amazingly, decades later, Reeves himself would tell Lopez that he considered him to be one of his favorite bodybuilders.

Another early motivation for Anibal was seeing a guest posing exhibition by IFBB Hall of Fame bodybuilder Leroy Colbert, yet another childhood hero that decades later would become a personal friend. The next sport that Lopez excelled at was boxing.

It wasn’t long, however, before his passion for both weightlifting and bodybuilding began to overtake his other sporting activities. He began to train at home with a barbell, a pair of dumbbells that he ordered from a Joe Weider magazine for $19.95 and a homemade wood bench. It was while living in the Throgsneck Projects in the Bronx that Lopez accelerated his weight training.

He moved past using the meager equipment at home and started training at the sports center in the projects. It was at this time that he began to see impressive changes in his physique, both in size and strength. During this period of training at the Throgsneck center he won his first trophy in powerlifting.

Lopez joined the AAU and entered his first novice bodybuilding contest, the “Mr. Wagner”, named so because it was held at the Wagner Youth Center in Manhattan. To his great surprise, he won the over-all title at the show. His singular goal after that first show was to win the Mr. New York City title.

It was the beginning of a long and successful run as a professional in the sport. Lopez also served to in The United States Armed Forces. He was in the Army with the 101st Airborne Division; He found that he loved the challenge of jumping out of an aircraft in flight.

He later served with the 19th Special Forces Group (Airborne) in the reserve and was credited with over 100 jumps, including 10 night jumps all from different aircraft.

https://www.aniballopez.com/

https://en.wikipedia.org/wiki/Anibal_Lopez

Another Conversation with Blain Duesing

Fri, 25 Nov 2022 15:00:00 -0500

In which we cover a number of topics

-Proper form with a focus on good turnarounds
-Nutrition and how some elderly clients seem to struggle (unnecessarily) with getting adequate protein in their diets!
-Safety Concerns and how athletes and how "mainstream" fitness enthusiasts and coaches seem to have a "blind spot" when it comes to injuries seemingly accepting injuries as part and parcel with exercise in some cases even considering them a "badge of honour"
-How above stems often from a misguided combining of "sports" and "exercise" as one and the same.

Etc. Etc.

Blain can be reached for personal training and/or consultations in Florida area or online at bdduesing@yahoo.com

He also has a very cool group page on facebook: https://www.facebook.com/groups/639028903641461

Revisiting The Hidden Graveyard H/T Doug McGuff

Thu, 17 Nov 2022 17:00:00 -0500

Think champions and elite athletes know how to train. Consider the evidence you see but also the evidence you don't see.

https://youtu.be/n0kRU4-Jlnc

Thought Experiment on Sarcopenia / would once a month training make a difference?

Tue, 15 Nov 2022 09:00:00 -0500

My thoughts on the following:

1. The value of proper exercise on slowing down, stopping or reversing sarcopenia which has profound effects on quality of life (possibly longevity) and health care costs.

2. What the rate at which sarcopenia is thought to occur might tell us about how long it takes to "detrain" if we miss workouts

3. Based on #2, how even very infrequent exercise (signficantly more infrequent than what is needed for proper recovery) can still make a phenomenal difference compared to being sedentary.

Link to youtube version to see screen sharing: https://youtu.be/VkZ__yRsyxs

Hanging by a Thread: Great Tip from Al Coleman

Tue, 15 Nov 2022 08:00:00 -0500

Between a bit of rambling on this entry, I share what I think of an excellent tip on keeping you and/or your clients meaningfully loaded during your set of proper exercise. Doing this will help you better achieve the primary goal of exercise; to create fatigue (inroad) as deeply, efficiently and safely as possible in order to create an effective stimulus for your body to make positive, desirable adaptations.

Of course, for these adaptations to occur optimally, ensure you follow up with adequate time, sleep, nutrition, sunshine etc (the amount of time being dependent on each individual and other stresses in their lives)

link to youtube version so you can see screen sharing:

https://youtu.be/TQwOxUmYrrU

Link to Al's article:

https://al-coleman.medium.com/hanging-on-by-a-thread-da7fcdf2f5c

Link to Al's performance of leg press on Renex Leg Press as well as many other great exercise demonstrations:

https://www.youtube.com/user/renaissanceex

Link to Al's PHX strength site:

https://phxstrength.com/

Proper Exercise: The Relationship Between Volume, Frequency and Intensity (of effort)

Sun, 13 Nov 2022 16:00:00 -0500

A client I trained this morning relayed that he was told by a surgeon that he needed to strengthen his quadriceps muscles in order to manage pain in a knee that was previously operated on.

His thoughts were to add more time on a stationery bike over and above his strength training.

This inspired this post.

Revisiting Protein

Fri, 11 Nov 2022 17:00:00 -0500

Following up on yesterday's entry concerning the dangers of foods that combine fats and carbohydrates IN THE ABSENCE of protein as being almost impossible to overeat, I talk about how even though readily available many people, particularly older adults don't get nearly enough protein.

Trifecta Ted Naiman PE Diet

Thu, 10 Nov 2022 20:00:00 -0500

Nutrition is very controversial.... but eating foods that are high in both fat and carbs IN THE ABSENCE of protein is a surefire way to over eat and gain unwanted fat!

Strength Training Closest Thing to Fountain of Youth....

Wed, 09 Nov 2022 16:00:00 -0500

.... revisiting study done in 2007 that was part of article by Doug McGuff M.D. co-author of Body by Science that "should have been" front page news....

31 Years Clean.... Reflecting on choices past.... good and bad...

Tue, 08 Nov 2022 16:00:00 -0500

I've made my share of questionable and outright poor decisions in my life, but in this short entry I talk about some of my good ones, starting with beginning exercise 40 years ago.

Watch if you prefer on youtube: https://youtu.be/5IcHBPILpdI

Knowledge May be Power but Embracing Uncertainty Can Set You Free!

Mon, 07 Nov 2022 16:00:00 -0500

As human beings, I believe we have an irrational and illusory need for certainty. This leads us to grasp onto conclusions too quickly and then commit to them in a way that makes it difficult for us to consider other information or viewpoints.

Couple this with the almost addictive and insidious allure of wanting to be "the smartest person in the room" and I think we do ourselves an injustice. We feel that uncertainty is limiting when in fact, committing to a point of view prematurely is painting ourselves into a corner.

My suggestion is to make the best decisions we can based on the information and the experience that we have but remain agile enough in our thinking that we can easily change directions if compelling enough evidence presents itself.

Check other podcasts or my youtube channel: https://www.youtube.com/channel/UCuvnq0g4leFoONFonAfjLnQ

My idea of Functional Training

Sun, 06 Nov 2022 16:00:00 -0500

A Day in the life of a wanna be rancher! almost 64, putting a good day's work! in fresh air!

Rich Robichaud of Essential Strength

Sat, 05 Nov 2022 16:00:00 -0400

Rich is the author of Workfit A Workout Guide for Office Workers and Busy Travellers and the owner of Essential Training, offering personal training services!

His website https://workfitcoach.com/ gives you info on how to contact him for his services which I can recommend without reservation!

He trains in person, will go to people's homes and virtually so clients from all over the world can benefit from his expertise.

Rich's journey has taken him from traditional protocols, to Crossfit and finally to the methods that we both espouse today, often referred to as High Intensity Training (HIT) (I hate the label but in any case...)

I think that his experience with other methods gives him a great perspective as to why his current methods are preferable, and what to avoid in some cases, but also to pick out the gems from other modalities.

This was a fun chat!

A Conversation with Corey Douglas Favell of Favell Fitness

Mon, 19 Sep 2022 15:00:00 -0400

This was a ver interesting conversation. Corey has a background in hockey and now runs his own exercise instruction enterprise which encompasses not only older adults looking to improve and maintain functional ability but also aspiring young hockey players.

With the latter, Corey often has to deal with a myriad of issues which are common in sports, particularly at high levels, which, while widely accepted and commonly used, are often detrimental to young athletes, subjecting them to gross overtraining and the injury risk that comes from improper exercise methods as well as the overtraining itself.

Corey credits the book, Body by Science by Doug McGuff and John Little as being a real eye opener for him.

One of his mentors is none other than Michael Petrella of STG Strength and I can see how Michael and Corey will make each other better.

Enjoy!

Bryce Lee Article (video helps as I "share" the article)

Sun, 04 Sep 2022 12:00:00 -0400

this article: https://www.strength-space.com/how-often-should-i-strength-train/

https://www.linkedin.com/company/strengthspace-llc/

https://www.strength-space.com

https://www.facebook.com/E.BryceLee.3

https://www.linkedin.com/in/bryce-lee-87a64817/

https://www.instagram.com/strengthspaceva/

A Conversation with Steve Maxwell

Thu, 01 Sep 2022 06:00:00 -0400

Had a great chat with Steve (previously on YouTuble) and happy to release on podcast.... please enjoy, share and subscribe. Below are links to my and Steve's sites and youtube channels!

https://www.youtube.com/channel/UCuvnq0g4leFoONFonAfjLnQ

https://www.youtube.com/user/MaxwellStrengthCond

https://www.maxwellsc.com/gracie-jiu-jitsu.cfm?

https://sustainablesuccess.ca

Thoughts: evolving knowledge/opinions/"expertise" +how my program "may have" affected my health

Fri, 19 Aug 2022 14:00:00 -0400

18 year olds and how we thought we knew everything.... and then repeated that mistake as we got older

How it seems that trend in individuals is mirrored within scientific community.... lack of humility?

I used to laugh at old guys that didn’t trust doctors and now....

Blind faith, vs cynicism vs healthy skepticism vs dogma

Sensible decisions based on available evidence/experience…. Very little we know first hand… have to put some faith in so called experts sometimes but always ready change based on new evidence/experience

Incomplete theories vs right or wrong… sometimes we only have a piece of a puzzle and mistake it for the whole puzzle... someone else may simply have a different piece of the same puzzle?

Short term good but long term pain…. Feel good vs long term pain... medical community seeks to "heal" or just make people "feel better"

Only know above in hindsight..

Feel better vs actually being better….. dr. Pepper tonics…. Vs today’s anti depressants and sleep aids (note appended article)

Pendulum swing… i.e. advice for heart patients was to take it easy…. and now to be as active as possible.... perhaps it's a Goldilocks thing.... the "right" amount

Primal prescription….. book by Dr. Doug McGuff... great read if you can find...

Beware of pickle ball….. recreation not exercise….

Wanna take sports car out for a spin….? understandable but remember your sports car/body has to last you for a lifetime...

Appended Article: google title for full article

Chemical Imbalance – Dangerous myth or harmless white lie?
By Abirramy Varatharajan.

Is Obesity the True Problem or is it a Combination?

Sun, 14 Aug 2022 14:00:00 -0400

In which I ponder to what extent actually carrying extra fat on our body is detrimental compared to the excess calories (and poor food choices that often accompany this) we consume in order to get that extra fat, which, in and of itself, creates a stress to our health with health consequences of their own?

How much of a toll is continuously digesting? Or, as Doug McGuff points out in Body by Science, are we creating an imbalance with too much anabolism and not enough catabolism?

A Conversation with Lawrence Neal!

Fri, 12 Aug 2022 14:00:00 -0400

Lawrence started out with a podcast called Corporate Warrior and his enterprise has evolved and grown into "High Intensity Business".... as you google "Lawrence Neal high intensity business" prepare to be awed by one of, if not, the very best compilation of resources for rational exercise on the internet. He will soon approach 400 podcasts with the greatest minds in exercise as well as other related topics including how to operate a successful exercise instruction business. He also offers amazing courses by some of the top entrepreneurs in our industry.

I was very excited to interview Lawrence due to the fact that he has had the unique opportunity to expose himself to arguably more knowledge than anyone else....(unless you've listened/watched all his podcasts)

Over and above this, Lawrence has been operating his own successful facility in Ireland (google OptimaStrength)

Not sure what Lawrence does with all his spare time as he and his wife have 2 young children.... but you know the old saying, if you want something done, ask a busy person....

A Conversation with Luke Hammond

Thu, 11 Aug 2022 10:00:00 -0400

This was very interesting.... for a number of reasons, as Luke has gone through many if not all strength training modalities, and all did produce results for him, he got stronger, but also a couple of torn biceps surgeries to show for it. Also, Luke is first and foremost in my opinion, a critical thinker, balancing well between first principles, experience and keeping an open mind willing to try new things.

While exercise instruction is not currently his primary focus (and about to become a first time dad, so....) he is in the process of starting 2 new businesses that will bring him full force into strength and wellness.

Enjoy!

Luke Hammond
Director of Business Development and Recruitment at Ark Staffing & CRNA Together | Owner & Founder at Untamed Strength LLC

Overview of Untamed Strength LLC

Born from a lifelong passion for Strength, Health & Personal Wellness, Untamed Strength aims to be a leader in evidence-based resistance training. Years of research, training clients and field testing have gone into the development of our unique process, resulting in a methodology that requires a maximum of two thirty-minute sessions per week for the majority of clients. While this seems impossibly minimal, those who have been working with us have noticed unparalleled increases in strength, muscularity, conditioning, and overall functional ability. We believe that anyone can benefit from this style of training, and all are welcome.

All sessions are 1-on-1 and performed at a high level of effort, using compound and simple movements around joints to stimulate the target musculature in the most comprehensive way possible. There is a process to learning how to exercise in this manner, which will be covered in the initial consultation and tempered during the first round of sessions. Eventually, each client will have a protocol tailored exactly to their needs, lifestyle, goals, and areas in specific need of strength and functional rehabilitation. Our focus is to forge the best body genetics will allow and to do so in a way that minimises the risk of future injury, encourages consistency, and with the ultimate aim to keep the function and strength of the muscles, tendons, ligaments and bones at their peak over a lifetime.

Untamed has twenty-five of the best and most biomechanically appropriate devices featured in our first studio, all of which have been designed for optimal muscle stimulation, safety, adjustability, and efficiency. Starting in March 2021, we are starting our Spinal Health program, using some of the only rehabilitative exercise machines for the lumbar and cervical spine to have been approved by the FDA. Later, we will bring technologies for analysing and tracking body composition, testing maximal strength and coaching for nutritional programming.

A Conversation with Daniel Thompson

Sat, 06 Aug 2022 13:00:00 -0400

Daniel describes himself thus: "Former SSEG (Superslow Exercise Guild) Master, Gig Worker, Language Learner

I'm a former SSEG instructor, wanting to get back in the 'fitness' business. My eventual goal is to instruct exercise online to people in China, in Mandarin."

Daniel is the author of chapters 3, 4 and 5 of Ken Hutchins' book "The Renaissance of Exercise - A Vitruvian Adventure - Volume II.

Chapter 3 Advanced Considerations for MedX Testing Part 1

Chapter 4 Advanced Considerations for MedX Testing Part 2

Chapter 5 Advanced Considerations for MedX Testing Part 3

Daniel also brings up interesting concepts and "thought experiments on his Youtube Channel "Exercise Thoughts and Discussions".... google it... link is below but youtube descriptions doesn't seem to like links

My Youtube channel link:
https://www.youtube.com/channel/UC-fnTsW-acEb6hCr7ssA1Qw

A Conversation with Dwayne Wimmer of Vertex Fitness

Tue, 02 Aug 2022 20:00:00 -0400

Dwayne Wimmer is the founder and trainer of Vertex Fitness. With professionalism, expertise and personal attention as his hallmarks, and the utmost concern for his clients' fitness and wellness as his vision, Dwayne has fulfilled his ultimate dream in opening his own physical fitness training center. His caring, patient yet guiding one-on- one approach encourages individuals to achieve their fitness goals at their own pace, all the while pushing them to the limits so they reach top physical condition.

Dwayne Graduated from Missouri Western State University with a Physical Education Degree and an emphasis in coaching. He is proud to say he walked on to the football team as a wide receiver and earned a starting position, for 3 years, as an offensive lineman at center. After his football career, while completing his degree, he was hired as a student football coach. He was the coach for running backs, tight ends and the offensive line. After graduating from MWSU, he went on to coach as a Graduate Assistant at East Stroudsburg University where he was in charge of the running backs.

Dwayne started his career in the fitness industry as a floor instructor at a YMCA, moving on to working at health clubs where he worked his way through positions such as a fitness instructor, personal trainer and fitness director. He has hired and trained instructors, also promoted popular weight management programs/seminars and expanded membership sales in the facilities he has worked for. In the late 1990’s Dwayne accepted an assistant strength & conditioning coach at Villanova University where he worked with male and female varsity athletics such as former Villanova Wildcat & Philadelphia Eagles running back Brian Westbrook.

Since 2001, Dwayne has owned and operated the award winning personal training studio Vertex Fitness on Philadelphia’s Main Line.

A Conversation with Carl Johnson

Wed, 27 Jul 2022 12:00:00 -0400

Carl Johnson, retired US Air Force.... with a broad health management background, also a tennis instructor, and very active guy, on how he came to discover proper training and how it has, and continues to benefit him.

So much so, that he is looking to help out his community by providing this training to others.

Highlight: how his wife who was diagnosed with Osteoporosis, chose strength training over drugs and has had her doctor note significant improvement!

Conversation with Roger Schwab.... 2022 Best of Philly Trainer! (exercise instructor)

Fri, 22 Jul 2022 14:00:00 -0400

77 year old Roger Schwab (2022) runs the X-Force City Center Gym in Philadelphia and was just awarded "Best of Philly" personal trainer.

This man has been head judge for, among many other professional bodybuilding contests, the Mr. Olympia and was around during what many call "the golden age" of bodybuilding.

He's known many legends though his modesty would probably make him uncomfortable with that description.

Early on, he learned from his mistakes (and those of others) and met Arthur Jones, inventor of Nautilus and has never looked back.

This podcast could have gone on for hours. This gentleman has seen every aspect of the strength game, and knows first hand why it is important to train safely and intelligently. Proof of his own beliefs, he is still as strong in many exercises at 77 as he was, as a younger man.

In other words he EPITOMIZES the title of this podcast: "Living Stronger Longer (Your Best Life After 40)" .

*********************************************************

BEST OF PHILLY
2022 Trainer
Roger Schwab
This year's Best Trainer has been coaching for more
than 50 years. We watched the 77-year-old do his
thing at X-Force, his Center City gym equipped with
what are called "eccentric"
- or negative
strength-training machines that provide a tough-AF
workout. Schwab swears by the science behind X-
Force - machines that "stimulate a physiological
response by engaging muscles in their full range of
motion" by increasing the resistance by 40 percent
in the lowering (negative) phase of the rep.
Everybody, he believes, should train the same way:
"We all have the same muscles in our bodies." The
only thing that varies is intensity.
30 South 15th Street, Philadelphia, PA 19102;

Maybe "functional" training does "work"? + thoughts on Dark Side of Sports!

Tue, 19 Jul 2022 08:00:00 -0400

Though skill acquisition principles show that so called functional training is not based on sound science, perhaps the greater confidence it instills, plus the sense of accomplishment that comes from getting better at any skill can be very habit forming (addictive?). This may explain the popularity no matter how bizarre of disconnected from anything you do as a daily activity it is.

Confidence, however can be a very addictive drug, and cause people to continue to seek it, even in the face of getting injuries. (not unlike an actual drug that you know is killing you, but the "high" is just too good)

Functional training soon starts to mimic sports, as in Crossfit games, and in fact, I suggest that the "cultural norm" of being obsessed with sports, and especially in pushing our kids to participate has a very dark side as exemplified by the injury statistics.

https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/sports-injury-statistics

Integrity, Emotional and Health/Fitness Accounts

Fri, 15 Jul 2022 10:00:00 -0400

Borrowing from Stephen R. Covey's (7 Habits of Highly Effective People) concept of how we make withdrawals and deposits into our personal integrity account whenever we either break or keep the promises to ourselves; and makes withdrawals and deposits into our emotional (relationshps) account when we break or keep promises to the people we interact with (as just one example of withdrawals and deposit); so do we make deposits and withdrawals into our fitness/health accounts based on the things we do or fail to do in our daily lives.

Also, how proper strength training not only builds muscles but also build character.

Conversation with Drew Baye

Tue, 28 Jun 2022 20:00:00 -0400

I've know Andrew Baye since the early 90's. I've been to Florida twice and been trained by him as well.

My first awareness were from the articles he wrote for the Superslow Exercise Standard newsletter...
... (pretty much before internet was a thing)

Today, Drew's site is https://baye.com/

Drew also runs a private group which members pay to belong to which is arguably the single best resource on the internet for guidance towards proper exercise: https://forum.baye.com/home

I expect the link above will not get you in if you are not a paid member but will provide you with info on how to become a paid member.

There is little doubt that this members' forum along with the books on Drew's site by himself and Ken Hutchins represent the state of the art on rational strength training. Check them out.

Skunk Baxter: The Sight of an Achievement

Fri, 24 Jun 2022 06:00:00 -0400

https://en.wikipedia.org/wiki/Jeff_Baxter

https://music.apple.com/ca/album/speed-of-heat/1614175760

Jeff "Skunk" Baxter would have had an amazing life playing some of the iconic guitar parts for bands like Steely Dan and the Doobie Brothers, but as if that weren't enough...

have a listen...

Short Term Thinking is Enemy of Long Term Quality

Sun, 19 Jun 2022 06:00:00 -0400

Part of what I mean by "Sustainable" Success

Gary Knight Wisdom on Keeping it Simple from Down Under

Sun, 24 Apr 2022 07:00:00 -0400

Gary Knight is a long time exercise enthusiast, exercise instructor, and online coach.

He shows why keeping great data is so crucial to being able to gauge his and his clients' progress, by being better able to assess how to manipulate variables.

As we discuss, if you are changing more than one variable, it becomes difficult if not impossible to determine what has created either improvements or detriments to progress.

To that end, he emphasizes consistency and keeping variety to a minimum.

JOHN PARR Truly Understanding PROPER Exercise.

Sat, 23 Apr 2022 12:00:00 -0400

I've know John for a decade or two. (Hesitate to estimate, as I get older, time flies even more)

We first got to know each other, I believe through internet forums, and then met in person at RenEx conferences.

As you'll hear, John has a wealth of information and practical experience as an exercise instructor.

Some of the highlights from this conversation include the need to limit variability contrary to the concept of "muscle confusion" espoused by some.

Also, very interestingly is John's focus on "progression" as much or more so as a matter of continually improving behaviours in order to create greater and greater stimulus, by always making detailed improvements in form, distinct from just progressing in number or reps or poundages used.

As such, John is fully embracing the "real objective" vs the "assumed objective" of proper exercise

Episode 1 Intro

Wed, 20 Apr 2022 10:00:00 -0400

Just introducing myself and the fact that I will be starting a podcast