Just Move!

Just Move!

Keep moving!

If I’ve said it once I’ve said it 100 times.  This article in Outside Mag reinforces that it doesn’t matter how you move…just move!

Too much sitting is deadly so, give the grim reaper a shove and move a little…then a lot…

Cheers!

What/Who/How/Why do you Love?

Everyone, at this point, knows TED.com has some great talks.

This morning I saw one that was relevant and necessary!

Love

Yann talks about how we determine value and love in our lives.  A culture of seduction capital is creating anxiety and stress…a viscious cycle that can perpetuate.

His answers out may surprise you!

How do you get in ?

Originally posted on Jacqui Senn:

getting in the gameGetting in on the action is not as impossible as it may seem. No matter what your aspirations are, taking small steps and turning them into big opportunities can happen. Whether you are trying to get a promotion or changing careers, small changes can have a huge impact on your ability to move  forward faster than you may have anticipated. 

Take chances with the skills you already possess. If you feel as though you need some sort of certificate proclaiming your expertise, they are fairly easy to obtain. Be prepared to do research on what it is you want to achieve. Do not share what you are doing with others until you are ready to take the next step. Most times it seems when you want to move ahead other people will try to find a way of talking you out of it. they want to make it sound as…

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Move more, reduce meds!

Depending upon your individual circumstances you may be able to reduce your meds by simply moving more…

From Dr. Gabe Mirkin:

Drugs No Better than Exercise to Save Lives
 
Researchers reviewed 305 studies involving 339,274 participants and found that exercise is as effective as drugs in preventing death from heart attacks and diabetes, and is more effective in preventing death from strokes (British Medical Journal, October 2013).

People with heart disease who exercised but did not use drugs had no more risk of dying than the patients taking drugs. People with mild diabetes who did not take drugs but exercised had the same survival rate as those taking drugs. Drugs such as statins, angiotensin-converting-enzyme inhibitors and those to prevent clots, were not shown to be more effective than exercise in preventing second heart attacks.

Exercisers Have Lower Cancer Rates and Better Survival Rates
Many studies show that regular exercisers are less likely to suffer many different types of cancer. A new study following 293,511 men and women for 12 years shows that people who exercised before they were diagnosed with cancer are less likely to die from their cancers than those who did not exercise (International Journal of Cancer, 12/06/2013). Compared to people who rarely exercised, those who exercised for more than seven hours per week had lower death rates from cancers of the colon by 30 percent, of the liver by 29 percent, of the lung by 16 percent, and by 20 percent in cases of non-Hodgkins lymphoma. However, exercisers had an 18 percent higher death rate with cancer of the kidney.

Exercise After Cancer Diagnosis Prolongs Lives
A review of 48 studies covering 40,674 colon/colorectal cancer cases showed reduced recurrence among patients who continued to exercise, and the more a person exercised, the less likely the cancer was to recur (Med Sci Sports Exerc, 2001 Jun;33(6 Suppl):S530-50; discussion S609-10). In the same journal issue, a review of 41 studies covering 108,031 breast cancer cases showed that people who exercised moderately had reduced breast cancer recurrence.

We need more public service advertising to encourage exercise and healthful eating to counteract the heavy advertising from pharmaceutical companies.

Cordain Paleo Lecture

Last night I had the pleasure of seeing a webinar by Dr. Loren Cordain titled:

“Hyperinsulinemic disease of civilization.”

Most of the lecture was biochemically over my head.  However, there were a number of items that were very helpful.

-The majority of causes of death can be prevented with nutrition (CVD, Cancer, Alzheimers, Diabetes)

-Insulin resistance occurs in skeletal muscle first and organs quickly follow.

-high glycemic food vs glycemic load matters.

-glycemic load = glycemic index X CHO (100g portion).

-Fructose appears to be cause of insulin resistance

-Carbs + Fat = Disasterous

   -worst foods being Vanilla wafers, doughnuts, chips, croissants, ice cream, cheese pizza, pastries.

-per capita sugar (especially HFCS) has increased exponentially in the last 40 years.

-the way wheat is processed matters!  

-role in acne 

-role in polycystic ovary syndrome

-role in cancer mortality

-role in skin tag formation

-role in male balding

-Elevated IGF-1 and reduced IGFPB-3 correlates with negative health outcomes.

Solutions:

Fresh veggies, fruits, oils, nuts/seeds, healthy meats.

for more info Dr. Cordain has a website 

http://www.paleodiet.com

@paleodiet

 

Moving More!

The MovNat training was fantastic.

It involved a full two days of listening, learning, moving (crawling, balancing, walking, running, swinging, jumping) and getting dirty.  The class was held partially at Circle City Strength and Conditioning Crossfit Gym in Brownsburg, IN (http://www.circlecitysc.com/).  The gym is very welcoming and has a great setup.

I was there for the certification so had an extra hour each morning and evening to get the principles in detail.

What is MovNat?

It came up a few times during class (and multiple times after I told people I did MovNat training).  My brief answer is that it was a class on moving more naturally.  It teaches us to keep moving in all of our ranges of motion.

The official description is “a fitness and physical education system based on the full range of natural human movement skills.”  The goal is effective, efficient, and adaptable movement.  The certification has three levels.  I was there for level 1 so the focus was on “locomotion.”  We had some instruction on “manipulation.”  The “combative” level is the final (level 3) and did not get discussed during the weekend.

10 principles of MovNat:

Adaptive

Unspecialized

Efficient

Cooperative

Environmental

Evolutionary

Instinctual

Universal

Practical

Vital

While all 10 are the foundation for the philosophy each attendee had one or two or three that stood out as primary for them.  This customization allows the philosophy to be tweaked for each individual in training and/or teaching.

Unless you are a full time personal trainer you are likely sitting too much.  Even personal trainers have tended to specialize in certain movements or philosophies.  MovNat brings us back to being a kid.  The fun and playful aspect of movement is central to the theme.  Some of the movements (like crawling) were awkward at first because I haven’t done them in years (decades).  http://www.youtube.com/watch?v=7GfVNCke8gk

Ok, so we learned philosphy and definitions.  On day 1 we also used the gym to perform the techniques.  

We balanced on 2×4′s, standing (for posture), walking (forward and back), squatting, crawling, running, jumping, and more.  We wrapped up day one by taking a physical test on the basic movements to demonstrate proficiency.  

Day 2 started with a written exam for certification.  It was more difficult than I expected but I passed.

We then spent a bit of time in the gym on techniques and then went to Eagle Creek park.  It was awesome to get outside and practice all the movements we had just learned.  Some of the stuff was playful and fun.  Other movements were both fun and functional.

The group moved around the park and practiced movements while also learning more new ones.  With every obstacle we applied the philosophy and technique.  After lunch we were each able to design a movement sequence through the woods.  It was a lot of fun.  It also made us sweat. 

We finally wrapped up with a test on coaching technique.  We had to demonstrate we could teach the basics and then recognize if someone was performing something incorrectly.  Everyone did very well.

My thanks go out to Jeff Turner, Matt Myers, and Chris Roche for the teaching, discussion, and expertise.

I am looking forward to incorporating MovNat in my own life and teaching it to others…eventually!

Count von Count’s arithromania

jluchte:

Fun!

Originally posted on Doubtful -- by Sharon Hill:

Last Dragon*Con, I went to a talk about movie monsters. It was a small group with three artists up front chatting about their favorite creature features. It was so much fun, all that trivia. There was one tidbit from that presentation that I found so adorable and interesting, I was amazed I never thought of it before. I had to write about it. Yes, it’s taken me a year to do it.

I don’t know how they got around to the topic but we were discussing the Count from Sesame Street. You may remember that he counts everything. Nifty, eh? What a great kids character – just a touch scary (like other Muppets) but not threatening.
count

When I was a kid, a bit after the Sesame Street days, I got into monster books and loved to learn “facts” about vampires. One way to stop or at least delay a vampire…

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