In my newest video blog I discuss strategies for having nutritional success. Topic covered here is Planning for Success. I tend to think of the Seven 7 Ps! Seven Ps stand for Proper Prior Planning Prevent Piss Poor Performance. Heading into the store we need to have a proper plan to achieve success and overcome “false marketing”. I hope you enjoy this video blog on helping you to achieve nutritional success.
Please feel free to contact me for nutritional coaching and training! If you missed last weeks video blog please head on over and check it out.
What is Organic? Is Organic Healthy? Should I buy this organic product? These are all common questions I get asked on a daily basis. Fact is…marketing companies are mis-using this word and tricking you into buying their products. In this short video…learn some strategies to help navigate through the marketing to have a sustainable nutritious diet!
I can help educate you on this topic is detail. Check out my blog on nutritional coaching and creating a sustainable nutrition plan for life!
I am excited to announce I am now talking on 5 new clients for nutrition coaching. Over the course of the past year I have been diving deep into nutrition literature and studying the best of the best for nutrition coaching and overcoming candida and also food intolerances. Of course the foundation for this was my bachelors (BS) and masters (MS) of science degree and my further education of the Precision Nutrition Level I certification.
Not very often do you have a health care provider as well as a strength coach that understand the needs of a nourishing well rounded diet. A nourishing diet that helps to control candida and control inflammation in the body.
I only have space for 5 dedicated individuals that are ready to overcome the effects of candida and also food intolerance. I am only accepting 5. I want to keep this to a select group so that I can give really great attention to the progress and success of the 5 people accepted and ready to change their life and nutritional habits.
I will give detailed breakdowns of the proper macronutrients needed to make gains toward a happy and healthy body. While coaching you and guiding you to staying way from foods that will trigger growth of candida and/or trigger IgG inflammation.
If you have been reading my previous blogs:
Now is the time to enter into my select group of 5 and receive excellent nutrition coaching with experience, evidence and up-to-date knowledge to support your needs as an individual.
If you are looking for more nutrition guidance about what is the best diet for YOU, then I hope you will join me for my 12-Week Online Nutrition Coaching Program, Iron Body Fuel. I am only taking on 5 new clients. When this group is full, the group will be closed for 12 weeks.
Our Iron Body Fuel Program is a combined Precision Nutrition and Holistic approach which includes:
- 28-Day Iron Body Restore (a guided 28-day elimination and re-introduction program);
- A two month nutrition plan tailored specifically to the client;
- Two 45 minute Skype calls;
- Weekly email support;
- Access to our private Facebook group and coaching videos for additional support and information.
Iron Body Fuel kicks off Month One with Iron Body Restore, a 28-day guided elimination and re-introduction program.
After you complete Iron Body Restore you will meet with me for your first 45-minute Skype call to review your Restore program results and create your Nutrition client coaching profile to kick off Month Two.
Months Two & Three include a two-month nutrition plan, specific to the individual.
The second 45-minute Skype call can be scheduled at the discretion and need of the client over the three month program.
Cost is $499 (save $90 when you pay in full!) for the 12-Week program or $197 per month for 3 months.
Sign up under “online store”, “contract” and select the “Iron Body Fuel” payment package you prefer HERE.
If you have already completed our Iron Body Restore program, but are interested in personalized online nutrition coaching, you may sign up for two or three months of nutrition coaching at $197/month. Contact me at firstname.lastname@example.org to inquire about this option.
Or if you just want to contact me to discuss and find out if this program can work for you contact me at email@example.com to inquire.
I look forward to working with you!
In this video Blog you will get a little taste of my background and experiences. I also discuss why having experience and skill is not the answer to everything and it most certainly does NOT “trump” science. You MUST have experience + skill + the ability to interpret the science. These are key areas to developing into a great coach. We must strive for this everyday. I finish with sharing a nice shoulder stretch and mobility drill.
Working on posterior chain and Active Straight Leg Raise does not have to be challenging.
This is my latest video blog outlining some of the concepts related to FRC (Functional Range Conditioning) and why mobility and stretching does not have to be complicated. Find a line or area of tension. Stretch this line and then perform some light isometrics to help build sustainable flexibility…but more importantly…control of the range of motion and mobility.
Back in January I wrote about food intolerance a.k.a. food sensitivities. It has now been over six months of following the guidelines of my food intolerances and I wanted to give a report on what I have found.
In this six months I have also found a reliable and accurate method (PinnerTest USA) for all of us to have food intolerance testing done. No healthcare provider needed! I will give you my report on this later in the blog!
First, it has been an interesting ride! Finding out what truly works well with my body and what does not. The results from my traditional IgG ELISA test as I reported in January are below:
The first set of results were examining my IgG comprehensive food panel. The IgG testing revealed I am sensitive to several of the foods I was consuming on a daily basis. The foods were ranked on level of sensitivity from Zero (0) no problems to Three (3) high sensitivity. Some of these foods include:
- Nuts and Seeds (3)
- Coconut (3)
- Eggs (3)
- Gluten (2)
- Dairy (2 and 3)
- Oats (2)
- Wheat (2)
- Squash (3)
- Turnips (2)
- Tomato (2)
- Whey (1)
- Casein (1)
I worked hard on keeping many of these foods out of my daily nutrition because of how well I was feeling. Lots of planning and preparation…I experimented with new foods and also my breakfast menu on a daily basis. I truly feel that working with foods that help you progress and feel well in life will help your overall vitality, resilience, strength, and energy levels. They also aid in keeping inflammation low and this is key to helping your body maintain great health.
I am not going to lie. This was a challenge and the list above was just a handful of the approximately fifty(50) foods that the traditional IgG ELISA tests was reporting I had intolerance. I focused on taking out the major 3s, and 2s in my daily nutrition. Unfortunately this left me with a limited supply of foods to vary in my diet.
I was happy with the result of the testing but continued to due to my research on food intolerance and methods of testing. (Of which I will admit…there is not much in the literature yet on IgG. But the evidence is developing and gaining momentum.) I guess its just the scholar in me…continuing to read, review and develop some hypothesis about my nutrition. As I was reading and reviewing the methods of testing I came across a method of testing for IgG intolerances that uses a microarray method.
Protein microarrays are more similar to ELISA. The proteins in a sample are not fractionated prior to the assay. In constructing microarrays, the proteins are deposited in small (100-300 um) spots on a specially coated microscope slide. The slide is often coated with a polymer like nitrocellulose, or gel that increases the binding capacity of the protein. Microarrays offer advantages of higher throughput, multiplex analysis, low reagent consumption, high sensitivity and lower sample requirement compared to ELISA assays.
The only company using the microarray method in the USA is Pinnertest. Pinnertest is a method of having your food intolerances tested without the need to visit a physician. This testing has full approval of the FDA and has been used for years by many health care providers and nutrition experts in Europe.
- Pinnertest is “The Next Generation Food Intolerance Test”. It is a Microarray IgG method Lab test that reports intolerances for 200 food items.
- It is the standard protocol for most Nutritionists in Europe and has reached approximately a half million clients. Many Europeans take a Pinnertest before creating their diet plan.
- The difference between Pinnertest and old technology Food Intolerance Tests, is due to the latest update on our micro chip test method, Pinnertest can accurately identify the Temporary and Permanent food intolerances.
I contacted Pinnertest and had my testing done with the microarray method. It took about 2 weeks to receive my results and they reported:
- Vanilla (3)
- Wheat (2) This is not related to Gluten.
- Tomato (1)
The pinnertest is read on a
- +1……….. LOW REACTION
- +2…………MODERATE REACTION
- +3…………HIGH REACTION
The pinnertest showed I had a food intolerance to only 3 foods and the most sensitive being vanilla! Three(3) foods! I was a little skeptical as I read the results but I did have an intolerance to Wheat and Tomato in my traditional ELISA. So there was a correlation and Vanilla just was not measured in my traditional ELISA.
So what happen to the other 47 foods my traditional ELISA reported I had intolerance to? Well, the microarray method is a way of determining short term inflammation and long term inflammation. Short term being a normal reaction to food intake and long term being a chronic effect from eating a particular food and causing long term inflammation the body has a hard time managing and possible relating to long term chronic inflammation in the digestive system or other areas of the body.
Having short term and long term inflammation markers is normal in our body. I will relate this process to exercise. When you exercise you have a normal short term inflammation reaction. This is a good thing…it tells the body you were active…sends appropriate chemical signals and cells to the area, the body then manages and rebuilds. This is where hiring a qualified strength coach, trainer and rehabilitation specialist comes into appropriate planning and programing of your exercise and/or rehabilitation. He or she looks at the level you are entering exercise and then writes a sustainable program. An example of long term inflammation is when you develop an injury from exercise or sport. Chronic exposure to a certain movement that overrides the bodies ability to rebuild, restructure, and mange the inflammation will lead to injury and dysfunction. A well seasoned coach and/or trainer will recognize this and regress the movement to allow for the body to manage the long term inflammation and allow to recover. Or in some cases eliminate the movement from your exercise routine all together…because…the risk and reward relationship is just not good. You always want the reward to be greater than the risk!
Now lets take this over to food. As you intake a certain food, your body will have a normal inflammation response…the response will lead to utilization of that food to rebuild and nourish your body (it is much more complicate than that, but this blog and post is not about getting too much into the physiology). A long term chronic effect can lead to significant health issues, such as migraine headache, obesity, diabetes, joint and muscle pain, and possible auto immune disease.
So now the big question!
Did this relate or effect my training?
Absolutely! Since January I have noticed small and significant changes in my training and daily life. My training has both improved in mobility and strength. The consistent and sustainable mobility drills along with strength training has allowed for growth in both areas.
As I started out in January and I first made a few changes with my IgG nutrition plan I started small and light in all my training. Placing most of my focus and strengths into my nutrition changes and allowing my body to accept and adapt to the changes I was placing on it. You cannot stress too many areas in your body and expect them all to change. My main focus was to decrease the IgG inflammation and dial in my food. This worked great. I had nice training sessions and I fell into a nice pattern of nutrition. I felt my body begin to make some changes. It really became evident at about 10 weeks. Which makes sense in a physiological way. Without getting into too much into physiological detail, it takes about 53 days for a fibroblast cell to live. So the introduction of the new foods and training began sending the appropriate signals to the areas to begin rebuilding. Around 10 weeks is 70 days…my body was beginning to replace the older tissue with new healthier tissue. My body was responding to appropriate changes both in exercise and nutrition. This was a great feeling.
I was also feeling less bloat and better energy levels. This makes sense…as my body was actually using the food for energy and not fighting against this as an invader! I was very happy.
Then came my pinnertest results and I dialed these findings into my training. I switched my protein powder from vanilla flavor to chocolate (I use VEGA Sport). This switch was substantial and I noticed some big changes in a matter of a few days. I dropped about 3 pounds and measured a 1/2 inch decrease in my area around my navel. No lie…a 1/2 inch! Again, I had worked out all the 3s from my previous testing and had no idea about vanilla.
I also began to test the water on some of the 3s from my previous ELISA testing. I looked at some of the 3s and decided to add one back into my nutrition plan to see if I could notice an effect. I chose almond butter. In the morning I worked back in a 1/2 tablespoon of almond butter to my morning whole food nutritional shake. About mid-day is when I noticed the almond butter had no effect on me and even into the next 2-3 days there were no adverse side effects. I did add in some tomato and a little wheat as well. These did have an effect. Mainly on a feeling of bloat and sluggish.
One final area I tested was adding back in dill pickles. Dill was actually a 2 on my traditional ELISA testing and on the pinnertest it showed no reaction. I know it sounds funny but I really enjoy pickles and this was one food I really missed. The fact is, I am an small town upstate NY guy…born and raise 1/2 Polish and my grandfather used to make amazing homemade pickles. I have been eating pickles my whole life. I added back in the dill pickle and it had no reaction! I was happy….and my girlfriend and co-owner of Iron Body Studios Artemis jokes with me regularly on my satisfaction with consuming pickles! Don’t even get me stared about Kielbasa. I know it, I eat it, I love it, and I can tell you the best out there comes from Utica NY.
So what is my recommendation. I strongly recommend anyone that notices issues arise from eating certain foods to think about and commit to having the pinnertest done. The pinnertest is simple and very accurate.
If you notice:
- Poor recovery from training
- Nagging aches and pains
- Bloat (gas, abdominal discomfort)
- Feeling of low energy (sluggish)
- Poor Bowel Movements
- Skin irritations
- Hard time decreasing body fat with intense training
These can all be indicators of having a possible food intolerance and investing in the testing can help you for the rest of your life and also aid in your goal of becoming the healthiest version of YOU. Please remember, nutrition is not a cookie cutter program. You can’t google the latest tuna and toast diet and expect it to give you wonderful results. Do you really just want to eat tuna and toast your whole life? Heck NO! You must find what works well with your body and helps you to be great! Sustainable nutrition is the key.
If you are interested in a pinnertest I urge you to take a look at the website.
Click HERE to see the Pinnertest website and the microarray IgG test they offer.
If you want to purchase the pinnertest for 10% off the retail price please contact me by filling out the form at the end of this blog article. I believe in this product and I feel it can help everyone to have this information about IgG inflammation.
Contact me to purchase the pinnertest I will email you a 10% discount code for purchase. I am also offering anyone that uses my 10% discount code a single complimentary 45 minute skype or FaceTime session to discuss your results and how to develop a strong game plan to overcome your food intolerance. We will also touch on exercise that pairs well as your transition into the new nutritional path!
Once you purchase and receive your results, you will share them with me in confidentiality via email. We will then schedule your single 45 minute consultation. You will not get this single ($100.00 value) complimentary session with anyone else offering this test. My 15 years experience as an athletic trainer will help to dial in your results and eliminate any IgG inflammation in your body. Let me help you to feel better, move better, perform better, and move stronger!
An even easier way to get started is to fill out the contact form and I will send you your 10% off promotional code.
Candida and food intolerances can be a very difficult condition to over come in your personal health. Making it even more complicated is determining what is the best modality for exercise to aid in the elimination and recovery from these conditions.
Many symptoms of Candida and Food Intolerances include:
A feeling of a foggy brain and inability to concentrate
General muscle aches and pains
Stiff and sore joints
Poor sleep patterns
Decreased Immune function
I discussed this in length within my blog Candida: byproduct of a lowered immune.
I also discussed Food Intolerance in my blog The Burn and the Bloat: Part 2
A nutritional approach I feel is the best and most sustainable approach to begin lowering and managing the condition.
Once you have the nutritional approach down it is essential to find a professional to begin teaching and training you in sustainable fitness. Notice I say sustainable in both nutrition and fitness. Finding a sustainable approach to both will lead to lifestyle changes and also to years of success in managing several areas of your life, not just Candida.
able to be maintained at a certain rate or level.“sustainable fusion reactions”
able to be upheld or defended.“sustainable definitions of good educational practice”
A sustainable exercise approach to overcoming Candida and food intolerances begins with an assessment of your movement patterns and level of fitness. Having a professional assess your fitness and movement will allow you to begin at a level particular to your goals. Performance based goals will almost always lead to success in fitness. Just like performance based goals lead to success in your candida nutrition and elimination.
If you have battled for years with an over growth of candida and food intolerances you have to recognize that jumping right into an intense exercise program will not maximize your success. Many times when I work with clients recovering from this condition we begin with a gentle approach to training and moving. The reason I take this approach and see success with this is the physiological nature of what is happening in your body. As you begin to work in a new nutrition plan for candida elimination and food intolerances; the body is working hard on recovering and repairing the inside. This may be in your GI or your joints or even in your muscles. The body is working to heal the deep inner organs and control IgG inflammation so you can live life to the fullest. This is why we must introduce exercise and movement in a gentle, sustainable, and systematic method. We do not want to cause damage to tissue; we want to use exercise as a modality to aid the body in this process of healing and restoration.
This begins with breathing. Breath is the function that gives us life! I always begin with breathing techniques to focus on belly breath and working away from chest breath. This helps to restore the diaphragm and its function.
Then moving into a gentle and movement based warm up. I tend to use a warm up that begins on the ground and works people up to standing. I see lots of success from using a developmental kinesiology approach to warm up and training. Developmental kinesiology looks to use the patterns we explored and developed in the first year of our life. Yes….this involves programming in many movement patterns we see in children! Some of these patterns include rolling, rocking on hands and knees, and crawling. I do not stay and train these patterns for a whole hour, but I use them to restore and rebuild!
Start on your back (supine) and work in some belly breathing. Get the diaphragm communicating with the pelvic floor and helping you to gain back some reflexive core stability.
Move into some light head nods. Head nods are taught in the Original Strength System and are a nice way to safely and effectively introduce head control in each new position. Head nods have been and continue to be a very effective way to stimulate the body of positional awareness. Teaching your body it is ok to be in a certain position and decreasing the “fight or flight” and be more in a “rest and digest” mode. Head nods are worked in the forward and back movement and also in the side to side movement (Look up, Look down; Look right, Look left). Working in head nods and the amount of movement are case by case. You should only work in a comfortable and controlled range of motion.
After working in head nods on your back we then move into a supported position on the belly (prone). Work in some belly breathing and then some head nods. Then move into a supported prone elbow position. Similar to the position many of us grew up laying on the floor watching television.
From here I move into some Egg Rolls. Rolling front and back and then side to side. Egg rolls again stimulate the reflexive core and also help to teach the hip flexors to contract in a short length.
From the Egg roll we move to a hands and knees position. Many times in the rehabilitation world called a quadruped position. Hands and knees supporting the body. In this position our core is on as well as every other muscle in the body. This is a gentle and nice position to build any strength and conditioning. I will use this in the beginning of the training process as well as continue to use it as a warm up and prep movement. The body responds really well to this position and will help in many tasks in life not only training. Because it is my mission to deliver training methods that will help to enhance your life and be wonderfully resilient with every activity!
On Hands and knees work in some head nods; front and back/ side to side and then move into some rocking. Rocking is a nice gentle way to introduce hip movement and knee movement while supporting the body. The shoulders are also working. This Rocking position is outlined again in Original Strength. Rocking helps to tie in the upper body and the lower body while building great core stability. While you rock your mid-section should be still with a comfortable neutral spine. Understanding and working with a neutral spine is a must before I will do any weighted movements with a new client. Many times when we are recovering from an injury or candida, the ability to feel and understand where your spine is and sense its position maybe lost. In this hands and knees position we gain re-gain a spinal position sense and progress to other movements.
From a rocking position I will work in Bird Dog and Dead Bug Series. I call them a series because I have developed a nice flow to working the arms, legs, and combined arms and legs in both positions. This helps to build strength and even more importantly it helps to build mind to muscle coordination. This reflexive coordination (Mind to Muscle) is very important to recovering from and continuing to progress from a Candida overgrowth.
Working through the process from breathing, to hand and knees supported position is important to recovering from candida and food intolerances, especially if you have not been able to exercise due to the signs and symptoms the candida. Many times when we have not exercised in quite some time we need these gentle strength training techniques to get us started in a path to full movement health.
I always see great success with working in this approach with clients. This exercise approach will get you moving and headed toward a path of strong recovery. Once the body tolerates this and the client becomes comfortable with the flow, it is time to process the movements. One thing to remember is that everyone is different. I see some clients progress quickly while others may take a few extra weeks. Generally though the more successful clients find time in the day to perform this routine once to twice a day. Many times when people are recovering from Candida a supplement must be taking in the morning on an empty stomach. After taking the supplement you must wait 20-30 minutes before eating any food or drinking. This is a perfect time to add in the exercise routine. Take advantage of the time to move and get your body in the right state to embrace and conquer the day!
I hope this blog helps you to learn about and recover from candida and food intolerances. It can be tough to find the right path to recovery. Adding in exercise will help the body to recover and maybe more importantly build sustainable fitness for a health and active life. Try this exercise approach and I look forward to hearing any feedback on your recovery process.
Below is an example of the approach I take and an actual distance coaching video I recorded and edited for my father to begin training and regaining his strength.
One of the most common questions I received from my recent blog series was pertaining to Candida and what my course of diagnosis and treatment was going to be.
A quick review tells us that:
- Candida, which is a yeast like fungus, is commonly found in your intestines, however, in a healthy individual, its growth is usually limited by your immune system and by other good microflora.
This yeast like fungus is normal and you cannot completely eliminate it from a digestive system. But we can control and manage the the condition.
It’s a classic battle of good(Daniel Son) verse bad microflora in the body:
If we review the definition of the condition above I feel extra emphasis needs to placed on the sentence “its growth is usually limited by your immune system and by other good microflora.”
Since being diagnosed with this overgrowth I have been reading from many sources and learning a ton. I see many resources out there proclaiming to help with the overgrowth and many supplements being proclaimed as the cure all. I even see one so called professional claiming a spit test can home diagnosis you with this condition. I call BullSh*t on this spit test. I do think some home remedies might work…but…I am not going to put all my money on a spit test telling me if I have an over growth of Candida in my body. I feel the most reliable and supported method is finding a medical professional with the appropriate certifications to help diagnosis you with a condition. Please remember; only a medical professional can diagnosis you with medical conditions.
My method of testing was a blood test. A test that gives a piece of information happening in our body. Tapping right into the information lines in my body and giving a direct message as to what was happening inside my body. My blood tests came back with an abnormal elevation for the presence of Candida.
This condition may be pretty common in our population due to the high level of antibiotics in our food, and high levels of over prescribing of antibiotics in our medical professional population. We also have a high stress life these days with constant stimuli coming in all directions (phone, email, internet) and the many hours we are working. That being said, many people are taking advantage of this Candida condition, tapping into a common problem and trying to develop a quick fix.
This happens all over our society, it is especially popular in the health and fitness world and even the rehabilitation world. Everyday you see a new and improved product to help you lose weight and get fit! Fix that back pain forever with this little patch to wear! The common problem: obesity and heart disease…..exercise it off (crazy titled workout videos i.e. insanity, P90X and something you do in 24 mins)(remember 8 min abs…..did you see anyone getting 8 min abs…nope) or…join this diet….drink this shake. Quick fixes, tend to only be a a waste of time and money. Don’t do it. Invest in the long term!
Lets get back to the topic; we see many “professionals” claiming to have the 6 week fix to Candida. Well, I am here to tell you there is not a 6 week fix to this problem. I know…call me mister negative. But really I am not being negative, I am being mister honest and true and hoping to instill hope in everyone reading this blog. So don’t waste your time and money on a quick fix, when in reality after you finish the 6 week “cleanse” you have not really treated the underling issue that started the Candida over growth.
The truth lies in finding a medical professional qualified to help you with this condition. It takes appropriate testing, it takes dedication to make lifestyle changes and it take sacrifice to make the changes. You may even end up being a little different from the popular trends happening. Thats OK! It’s ok to find your proper nutritional path to make you feel great! Be proud of taking control in your nutrition and your healthcare.
I am going to give you a sample of my experience and I will let you choose if this sounds logical and sensible to create a sustainable change in my life.
1) I visited with a medical professional that sat and discussed my medical and health issues. This took about an hour and a half. She took detailed notes and discussed all aspects of my life. Past, Present, and where I would like to be in the future.
2) Determination by the medical professional as to the right types of testing to be done and gather information on my body. I will note, at the end of our first visit….she gave me no information to try and help me…she explained that we needed to gather information first and then when the results were in, we would determine a course of action.
3) Test results were in. I learned I had many food IgG food sensitivities. Many of these outlined in my post: The Burn and the Bloat: Part 2. These food sensitivities were compromising my immune function.
4) I worked on eliminating the foods that caused IgG issues and at the same time I worked on follow a level two nutrition plan to help support decreasing my levels of Candida. At my healthcare providers office they provide a Candida Nutrition plan based on the levels reported in testing. Level one for mild elevation and level three for very high elevation. I was given the option to follow level two.
5) Supplement support for my immune system and high potency probiotics to begin introduction of more healthy microflora to my GI.
6) Being consistent and following the plan. Understating that the changes are going to be slow. Consistency and dedication will be the key to success. After all, it has been years my body has been dealing with the food sensitivities and Candida. My body must rebuild and heal my GI. It will not and cannot be fixed permanently in 6 weeks. It takes time!
Many times we focus so much on the Candida (or any other heath issue) that we tend to actually dismiss the underlying issue, and dismiss gathering information as to what might be the cause of the condition. It far too common to prescribe a pill or a group of supplements to work on candida. The candida for me was a byproduct of a immune system malfunction. Or more simply put, my immune system was so focused on the food sensitivities and fighting the IgG inflammation triggers it could not help with the unhealthy amount of candida growing in my GI.
It has been approximately 10 weeks since I began my elimination of food sensitivities and following a Candida Level Two nutrition plan. I have seen a gradual change in many things in my life. One of the most notable area is my ability to recover from training. I feel changes happening in my movement and also in my strength. I can feel changes in my hips and thoracic spine that are allowing me to progress in my training.
This past week on 3/13/2015 was able to Dead-Lift a single rep of 315lbs.
In this video you can see how I am able to get my back in position to pull the weight with my hips. I produce tension to protect my back and allow my hip to perform. This is how we all should train a dead-lift. Avoiding any back movement, producing stiffness in the back to allow the hip to move strong. If we cannot get into this alignment, well, then….something else will do the work and our movement will be compromised and we have a higher potential for injury. Please note this took me almost 4 years to re-build after a few nasty injuries that were out of my control.
Here is another video of a sit-to-stand movement and an over-head squat with a barbell:
Finally, please invest in the time and effort to follow a quality path for nutrition and fitness. This treatment is taking me down a path to live for the rest of my life. A path that will work to help ME be at my best. As I am waling down this path I am noticing more and more how the food and drink we place into our body has a very large effect. Look for a professional to help you to find your path. Once you find your path, you will notice, your health will improve, your movement will improve as these two areas improve you will be well on the path to have the image of a healthy mind, and body.
If you need help in either of these areas I am always happy to help. I have detailed training methods as well as nutritional coaching packages to help you to progress to any goal in life. Visit On-Line Training with Eric Gahan for more details.
As I left the doctors office with my results I did feel a little overwhelmed. The fact that I need to make a few changes in my routine can always be a challenge. The biggest thing I have learned from living life, is that change can be a good thing. Change means progress, change means learning, change means a fresh approach on some old habits!
So I took a few days to read over the material and develop a game plan. It’s not like I was going to walk out the door and jump right into a new nutritional plan.
I tend to always think of the 7 P’s when planning for many things. In my teen years I had a close friend named Juan David. His father was always hiring us for odd jobs around the house. Stacking wood, painting a porch, cutting down trees, and digging ditches…..yes….digging ditches! Juan’s father always explained to us, “You gentleman must follow the 7 P’s for a job to ensure success!”
- 7 P’s: Proper Prior Planning Prevents Piss Poor Performance.
One of the biggest things holding me me back was that I went food shopping the day before! Yup, I had restocked on several food items that were 1,2, and 3s on the sensitivity testing for my IgG and candidiasis. So, I could not and would not go home and throw all the food away. It took about a week to work through the food we had bought and I had a solid plan for my new nutritional needs.
The first plan was to make sure I was getting in some clean nutrient dense foods in the morning time. Everyday (well 6 days a week) I am up at 4:30am getting ready for a full day at Iron Body Studios.
I am currently following a macro nutrient plan designed by my studies of Precision Nutrition. I am on a plan that involves me taking in 174g of Protein, 124g of Carbs, and 88g of Fat. This formula of macros is designed for me and my needs. This works out to be 1984 calories a day. I do not track my calories though…I keep focused on my macros.
My plan was to begin making meat muffins for my morning eats! I call them meat muffins because I use a traditional muffin pan to make them. I will take 2 pounds of meat (either ground beef, turkey, or bison) and ball up 3oz and pack them into a muffin pan. 2 pounds usually yields around 10 meat muffins. In each muffin I keep the recipe the same. Celtic sea salt, organic black pepper; clean and easy. Each 3oz meat muffin has approximately 21 grams of protein. I usually take in 2 of these at the studio with a piece of fruit in-between clients, classes or small group training sessions.
I also make a whole food nutritional shake. I don’t tend to use prepackaged shakes because of many additives. Plus with my new nutritional needs it is hard to find a shake that fits the unique needs and sensitivities I have. In my shake you can find:
- 16oz Water
- 1 scoop of VegaSport Protein powder
- 2 tablespoons of Organic Raw Cashew Butter
- 1 teaspoon of Maca Powder
- 1 Cup of Organic Berry Mix from Costco
- About 3 hand full of Organic Power Greens (Baby Kale, Spinach, Baby Chard)
- Blend in Ninja for about 5 mins. I have learned to let this blend longer to make it very smooth. I use a ninja and it takes a little longer to get a smooth blend when compared to a VitaMix. I would love to get a VitMix in the future!
I drink about half of the shake in the morning while on the floor training clients, classes and small groups. I then take this shake and keep it in the fridge for post workout.
The combination of foods I eat in the morning helps keep me fueled up and feeling great all morning. I tend to train myself around noon when we close for the morning. I do have good energy and nice training sessions.
One of the major things with this new approach to eating and following my Precision Nutrition guidelines for my needs was purchasing and using a food scale. This allows me to get a good tracking system on the macros I am taking in. I noticed that what I thought was a certain amount of protein actually was not the correct amount for my needs. I was taking in much less protein. With the addition of the food scale I am now taking in much more protein and feeling much better with my eating plan. Using this scale also helped me to see how much carbs and fats were needed. It is amazing when you get your nutritional needs in check…..you feel so much better with training, life, and sleep.
In addition to the food sensitivities; I also needed to get accustom to the Candidasis Level II nutritional treatment I was going to be following. Really the candidasis treatment fell right in line with my current nutrition. Its a focus on keeping out processed foods and sugar. This approach is supposed to starve the candidasis and allow it to drop to normal levels in the GI.
One thing to note is that the Candidasis Level II nutritional treatment is a plan I have to follow for 6-12 months. When the 6-12 months is over a re-evaulation is done. Once re-evaluated you then make a decision on adding some of the foods not allowed back into your nutritional needs. Honestly, I am doing great and not worried about adding back in the foods. Many people these days would also be upset with the time frame for following this nutritional plan. A majority of society seems to be fixed on immediate results and look for a solution over night. In reality, an over night fix is not sustainable for the rest of your life. My body has to be introduced to a sustainable nutrition plan and notes must be taken on the small changes. I have been managing this condition for years and I am prepared for the long road to recovery. If one year of following this plan means the next 20-30 years of no stomach pain and inflammation. SIGN ME UP! Life is not immediate results. It takes dedication and consistency to see changes with the human body. This is in any area of the human body; rehabilitation, strength training, changing and adapting to new movement patterns, and defiantly with nutrition. One wonderful thing is that the human body is resilient when respected, it will change and will heal itself if done properly.
A typical Sunday breakfast looks like this:
A typical lunch looks like this below:
I hope this 3 part series has helped people to understand that help is out there for many conditions. You do not have to always follow the standard treatment of many conditions, if you find a qualified health professional with the proper certifications to make the proper decision on a plan of care, there is hope.
I will continue to come back and update some of the topics happening with this post series.
If you have any questions please feel free to ask. I will do my best to answer within my realm of care, practice and training experience. A follow up may include an overview of how my training programs are being effected with the nutritional changes. One quick note about my training. I am keeping it simple. My goal right now is my nutritional changes, my strength will be in focused on nutrition to heal my stomach and GI. You can not have success if you focus on too many goals. Find one…crush it..incorporate it…then build off it to support your next goal! This is living a sustainable healthy life for yourself and others around you.
This is a blog I wrote last year but I wanted to share on this site! Enjoy!
I designed a training session, which involves the Get-Up (GU) and the One Handed Swing (1H Swing). I designed this session to help clients gain a better understanding of the Get Up. I found myself revisiting the same corrections each week with each client; therefore I designed this easy but not simple session to work on the program minimum.
It is no secret I am fascinated with the movement of the human body. For twelve years I worked in the rehabilitation and strength and conditioning setting with both general population and division one athletes. I live and coach by the model of technique first and load second. In my eyes movement trumps everything. I found that the Get-up(GU) and One Hand Swing(1H Swing) session I designed gave just enough load to the Get Up as well as the 1H Swing to see significant improvements in both movement and strength of both. The emphasis is to be placed on coaching the client and performing the movements in a controlled manner. Do not rush, your goal is to look; as Dan John would say; “graceful” in the Get Up and Swings.
The training session works like this:
Use a kettlebell that you can comfortably perform 10 1H swings.
You will use this same kettlebell for the whole training session. You will break the Get Up into stages. In-between those stages you will place the kettlebell down and perform 10 1H Swings. Here is the break down:
Kettlebell in Right hand:
Get up to the elbow: 3x
1H Swing: 10
Get up to the palm: 3x
1H Swing: 10
Get up to the palm, sweep the leg to knee, return to butt: 3x (Sweep leg, return to butt, do not go all the way down)
1H Swing: 10
Get up to ½ Kneeling: perform 3 ½ kneeling windmill
1H Swing: 10
Take a drink and shake it out now return to training with the kettlebell in the Left Hand.
Kettlebell in Left hand:
Get up to the elbow: 3x
1H Swing: 10
Get up to the palm: 3x
1H Swing: 10
1H Swing: 10
Get up to ½ Kneeling: perform 3 ½ kneeling windmill
1H Swing: 10
Everyone of my clients performed this sequence of Get Up segments to 1H Swing twice with the same kettlebell.
Some of the improvements you should expect to see include:
- Increased mobility of the shoulders and hips
- Increased stability of the shoulders and hips
- Increase ability to maintain a packed shoulder through out the whole movement
- Increased awareness of wedging the shoulder into the torso and sitting tall
- Increased ability to place the knee following leg sweep
- Increased ability to pull themselves into both hips in the ½ kneeling position
- Increase ability and understanding of being under the weight throughout the whole movement
- Decrease motion and movement in the lumbar spine due to increase understanding of importance of hip movement
- General improvements in the 1H Swing
I found and witnessed a strong relationship to the Get Up and the 1H Swing. As the client improved on each segment of the Get Up the technique for the 1H Swing improved as well. My feeling is that this was a result from further understanding the appropriate places for tension in the body while performing the movement. As well as all the improvements noted above.
Work on this Get Up and 1H Swing training session with yourself and/or your clients. Embrace the changes in mobility and stablity as the sequences progress.
Move well, Move Strong,