Pepperoncini Salad

Ingredients

1 (9-ounce) package fresh cheese tortellini

2 cups halved cherry tomatoes 

2 cups fresh spinach leaves, coarsely chopped

1/2 cup chopped pepperoncini peppers

6 tablespoons (1 1/2 ounces) preshredded fresh Parmesan cheese

1/4 cup capers

1/4 cup chopped fresh basil

1 (16-ounce) can navy beans

2 tablespoons fresh lemon juice 

1 1/2 tablespoons extravirgin olive oil

Preparation

1. Cook pasta according to package directions, omitting salt and fat.
2. While pasta cooks, combine tomatoes, spinach, peppers, cheese, capers, basil, and beans in a large bowl. Drain pasta; rinse with cold water. Add pasta, juice, and oil to tomato mixture; toss gently. Serve immediately.

Worst Ways to Lose Weight

There are many healthy ways to lose weight, but here are some of the all time worst ways! Some should be pretty obvious, some may surprise you.

Starvation diets aka not eating or anorexia, is the not a good way to lose weight (I’m really hoping this was an obvious one for you guys)!! Starving yourself actually cause your metabolism to slow down and hold on to fat. By not eating at all your body does not receive the nutrition it needs and realizes what you are doing, it knows that you are not eating. Your body will slow its metabolism down, to try to hold on to any nutrition or proteins it can find in the fats.

Only paying attention to calories, and focusing on keeping a low calorie diet is one of the worst ways to lose weight. By low calorie diet I mean an extreme change from your normal daily intake. Even though it can be an effective form of quick weight lost, it really isn't any good. While only paying attention to the amount (or lack there of) calories that you are giving your body, you could possibly cause your body to drop weight quickly, however while doing so it is likely for your body to become tired and fatigued. Your body needs a certain amount of food to stay happy, healthy and energized. Plus, while losing weight with a low calorie diet may be effective, the weight loss is almost never maintained after. This is more like starving your body than anything else, so when your body finally begins getting more food again, it will hold on to it.

Skipping meals is also a horrible weight loss plan!! I used to think that by skipping breakfast in the morning I cut out an entire meals worth of food, and eat that many calories less in a day. Wrong! Skipping meals is one of the worst things you could do while trying to lose weight, especially breakfast. Breakfast jump starts our body in the morning. When we wake up our body's getting out of an eight (if you actually get eight hours of sleep a night like you should) hours fast it was on; by giving your body the food it needs in the morning it will start your metabolism strong and get it ready for the day. By skipping breakfast your body eats away at whatever else it still has in its reserve. Another huge flaw with skipping a meal to lose weight is that by skipping that meal, you are more likely to make yourself even more hungry for the next one, causing yourself to overeat later.

Detox or cleansing diets are another form of weight loss that is believed to work, when in fact it is one of the worst diets for weight loss. Most cleanses and detoxes consist of fasting and only consuming liquids, laxatives and herbal supplements. While a cleanse may help you drop some weight in just a few days, the cleanse won't help you keep that weight off. After a cleanse you are likely to regain that lost weight. When used excessively, cleanses could also lead to serious long term effects like anemia, low blood sugar or an irregular-heart beat.

So, when it comes down to it the best way to lose weight is still to exercise and eat healthy. Sorry there is no new special magically way to drop those extra pounds. But you can do it. Just stay active, get plenty of rest and maybe make a few simple lifestyle changes that to include plenty of water and a healthy well balanced meal.

Alcohol

Who doesn't like a nice cool beer after a warm summer day? Or a glass of wine with dinner? A kegger with friends? Oktoberfest? A fun crazy night out with friends at the bars? Though I still haven't experienced that last one in the States, I'm gonna go ahead and assume a large part of that evening out focuses on the alcohol. But how much do you really know about what the alcohol is really giving your body when it comes to calories or nutrients? Nothing!

Since our 21st birthday's (or even before then) we have been taught about the effects and consequences that can be caused by the consumption of alcohol. However, we never really seem to hear about what alcohol does for our body, well other then the obvious. We all know that alcohol is to be consumed responsibly, that it could cause bad judgement and stupid decisions, but we never heard about how much weight gain it could cause. Alcohol is full of "empty calories". At least that big greasy burger you ate for dinner had some protein and nutrients in it, but alcohol gives you absolutely zero.

One normal beer (12 oz.) on average contains 150 calories. Those calories, while maybe being delicious, offer your body nothing. Alcohol is full of what we call "empty calories". These drinks provide your body with some energy, but absolutely no nutritional value. For that same amount of calories you get from a beer, you could go get yourself a small order of onion rings and a garden salad from Burger King or a Fresco Style Crunchy Taco from Taco Bell, both of which would be more filling than the beer.

Of course there are many different types of alcohols as well, some that can be worse for you than others. The sugary cocktails carry even more empty calories than a beer. A Long Island Ice Tea is full of 780 "empty calories"!! Margarita's also have a bit over 700 calories. That's an entire meals worth or more!! Even a simple Gin and Tonic supplies you with over 200 "empty calories".

Alcohol can be a huge factor in weight gain. Most people don’t think about what beverages they order; but what we drink can have a much larger effect on our weight and health then most people think. In addition to that, consuming alcohol can cause your body to begin craving for more alcohol and for food. You’re going to find yourself reaching for those bar snacks, or chips you happen to have laying around your kitchen. Even though you are consuming calories through your drink, your body’s going to want more. 

The alcoholic beverages could be one of your weight’s biggest hindrance’s. Doesn’t mean you need to stop drinking though! Just like all other good things, remember to consume alcohol in moderation. But remember, the calories in alcoholic beverages add up quick and they can go straight to the belly!

Summer Veggie Medley

Here's a super refreshing great summer dish to try:

Summer Veggie Medley 

INGREDIENTS

• 3 tablespoons trans-fat-free butter spread
• 6 medium carrots, peeled and cut into thin ribbons
• Corn kernels from 3 cobs, or 2 1/4 cups thawed frozen corn
• 3/4 lb green beans, diced
• 1/2 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• Juice from 1/2 lemon
• 1 tablespoon white truffle oil
• 1/4 cup packed Italian parsley, chopped

PREPARATION

1. Heat a large pot over medium-high heat; melt butter spread. Add vegetables; cover; reduce heat to low; cook until veggies are light brown, 1 to 2 minutes. Add salt and pepper; stir; cover and cook until beans are tender, 2 minutes. Drizzle juice and oil on top; sprinkle with parsley; divide among 6 plates.
   *It's really easy to add in any of your favorite veggies, or work with whatever's in season. Maybe consider adding some chili's!

 

THE SKINNY

143 calories, 8 g fat (2 g saturated), 19 g carbs, 4 g fiber, 3 g protein

Easy Ways to Start Losing Some Weight!

We’re all creatures of habit, so when we begin thinking about diets or new routines to try to lose a some weight it’s difficult to think about cutting out some of your favorite foods! I mean lets face it, we all love a summer picnic with burgers and hot dogs, and root beer floats. It can be hard considering giving up our our late night snacks or greasy burgers to try to drop some weight. But with summer and bikini season in full swing, who hasn’t considered trying to cut back a bit or dropping a few pounds? Starving yourself definitely is not the way to shed the weight though. Everyone knows that what we eat and our workout schedule is what usually leads to weight loss or gain. There are some really simple and easy ways to start losing some weight and keeping it off!

Water is key!! Drink lots of water. Your body often confuses thirst with hunger, so you end up eating when in fact your body only needs a nice glass of water. Water does not carry any calories where as many other beverage options like sodas or smoothies do. Drinks like smoothies or energy drinks often are at least 100 calories, but do not satisfy your hunger like an 100 calorie snack would. So drink some water and find a light snack to get rid of the hunger instead of drinking a smoothie that will most likely leave you still hungry and wanting more. Higher amounts of sodium or sugar are often found in drinks as well, can cause your body to retain and hold water, making you puffy or bloated. Drinking lots of water and cutting out the sugary unnecessary beverages is one of the easiest and simplest ways to start losing.
If water’s to boring or you need a change try adding some citrus or even slices of berries or mint to your water to a freshen it up!

When you feel like grabbing something to eat, stop and ask yourself, “Am I really hungry? Or do I just feel like eating something?” You’ll be surprised how often you just feel like eating something, when in fact your body does not really need the food. Consider your hunger before you start eating. Food should make you feel good, not stuffed or bloated. Remember, your stomach is only the size of your fist! 

Rethink the midnight snacks. Do you really need them? I know, it’s so nice to grab some ice cream, or another bowl of cereal while watching some late night TV. When you finally get to sit down and relax at the end of your day, is usually when the mindless eating begins. When you eat while focusing on something else like reading a book or watching TV it’s easy to over eat; before you know it, you will have eaten more than you had meant to because you had been distracted. It’s so easy to grab a bag of chips or a scoop of ice cream to enjoy while watching TV, or reading, even if you’re not hungry. But rethink that late night snack, or if you want the snack, try to pick something light and healthier.

Add more spices to your food! It sounds weird, I know, but by adding some spiciness to your dishes your metabolism will increase. Chili’s source for their heat comes from capsaicin found in most chilies. Capsaicin causes your body temperature to rise. As well as speeding up your metabolism, the capsaicin also works as a blood thinner which helps prevent blood clots.  
See, there are some easy ways to begin shedding some weight! Just make sure to be drinking a lot of water (and with this weather you're going to be needing it anyway). Try bringing a water bottle with you everywhere you go, it will make it a lot easier to remember to keep drinking it. And I know it's difficult but only eating when you're hungry, and cutting out those late night snacks will be a big help in losing some weight!

4 Foods That Will Surprise You

An apple a day keeps the doctor away. We've all heard this growing up, believed it for a while, and later dismissed it as one more way our parents were trying to trick us into eating our fruits and veggies (and for some reason the apple pieces in pies never counted). Not only are they healthy, but apples can even help you lose weight. Apples have four to five grams of fiber, which will fill you up and not leave you wanting to eat more. On top of having an excellent fiber content, apples can even help you lose some of the fat and calories you have taken in from other foods throughout the day. Apples can also be a great source of energy for your day. If you feel tired from not eating enough and not having enough fuel in your body to keep going, an apple may even wake your body up better than a cup of coffee would. 

 

Cinnamon! It’s surprising how much this little spice can do for you. Cinnamon is one of the oldest spices known to man, it has been used in medicines, creams, rubs, and of course added to our food, but it can do a lot more than make our apple pies taste delicious. Cinnamon offers your body a ton of different benefits. Cinnamon is known to offer anti-inflammatory, anti-microbial, and anti-clotting benefits, while also boosting brain function, it helps maintain a healthy colon, and may even help control blood sugar. Oils found in cinnamon, cinnamaldehyde, work against platelet clotting. On top of all these benefits, cinnamon is also known to boost metabolism and help loose body fat. Cinnamon triggers your body into a fat-burning mode by increasing the bodies insulin sensitivity. When your body’s insulin sensitivity is high, the body burns fat instead of storing it, whereas a decrease in insulin sensitivity makes your body store the fat, making it harder to lose.

 

Kiwis are such an underrated fruit, when in fact they are a fruit that offer us so much! Besides the fact that they're a wonderfully delicious fruit, they are also full of vitamins, fiber, and potassium. This fruit really gives your body a lot of what it needs! Kiwis contain as much vitamin C as a medium sized orange does! Vitamin C is important and works as immune system enhancer, helping your body to keep germs away, as well as vitamin K which is important for blood coagulating, making it possible for your body to prevent excessive bleeding from cuts scrapes and even ulcers. The potassium found in the kiwis help keep your heart healthy and helps maintain proper fluid balance in your body, making you less likely to become dehydrated. Don’t underrate the kiwi! 

 

Olive Oil is the best oil you can be using while cooking or topping dishes. Olive oil is a healthy fat, which makes it the perfect replacement for any saturated fats in diets. Saturated fats increase the risk of heart disease and cholesterol, where as olive oil can help lower the risk of heart disease. Olive oil contains healthy fat which will help curb your appetite and hunger. By switching from saturated fats to olive oil, you may also lose some of your belly fat, olive oil helps prevent the accumulation of belly fat. Adding a bit of olive oil to your salad will also allow you to increase the antioxidant's powers of your veggies.

Review: Leg Lube Performance Shave Gel

Leg Lube Performance Shave Gel

Price: $8.95 for a 100ml bottle

Pros: works very well, legs are smoother, razor glides much better, a single application covers quite a bit of the leg.

Cons: The mentholated smell may not appeal to all, post shave warming sensation may take a while to get used to, doesn't foam so you don't have "a trail" of where you've already shaved.

Website: www.leglube.com

Summary:

In 2006, I shaved my legs for the first time. I was racing in the MTB Nationals and my coach told me it would make me feel more confident.

Let me tell you, it wasn't a pretty site. If you've ever seen anyone sheer a Wookie, then you pretty much know what the scene looked like. We started on the first layer with a weed whacker, then went with electric trimmers and finally took a razor to the last layer.

Every other day since July of 2006, I've carried out this ritual of keeping my legs smoother than a baby's butt to the point where it now looks odd if I get a little growth going on the pins.  I've even "borrowed" my wife's Venus vibrating razor because it worked so much better than a regular one. I'm dedicated to my hygiene if nothing else.

Basically, my guess is my wife never dreamed her future husband would utter "oh man, my legs are a little sparky, time to shave" at the dinner table. Lucky for me, the good people at Leg Lube have created a performance shave gel that now makes this a lot easier.

I usually use Edge gel, and on occasion, cream when I'm slumming it. I've even found out the hard way why Tecnu Extreme is a horrible choice for shaving your legs. Don't ask, two years later while I've got a scar to prove it, I still don't have an explanation as to why I used a poison oak rinse to shave my legs.

At any rate, Leg Lube Performance Shave Gel, good stuff. I recently used it and found that it is a pretty good product that does a great job at keeping my legs silky smooth. And, no, that's not odd for a fella to say that. And yes, I DO like Shirley Temples (shaken, not stirred) and I'm not afraid to admit it.

The container looks more like a bottle of TriFlow than it does a shaving accessory which makes it easy to apply. Even when the bottle was wet, it had a pretty tack to it as where a shave gel can get slippery in the shower. Especially when there is foam residue on it.

One of the things I liked was there is no shaking, gunking up of the nozzle or rubbing the hands together to create a foam. You apply it directly to the desired area, rub it in/around and start your landscaping.

Here are my thoughts on Leg Lube Performance Gel after the first use:

• I found the razor glides much better than it does with traditional gel/cream.
  
• Smells nice, legs felt warm post shave like after applying Tiger Balm. This was nice because my legs are usually sore/fatigued from riding and lifting.
• Doesn't gunk up the razor as much, and its much easier to rinse between swipes.
  
• Legs seemed much smoother post shave than traditional shaving gels/creams.
• Doesn't have that "film" feeling you can sometimes get with gel/cream.
• Legs didn't feel as dry like they do after gel/cream shaving.

Since My wife also needed to break out the leg razor on the same night, I asked her to use it as well and share her thoughts. She's a mountain biking triathlete making her the perfect candidate for the product.

Here's what she found:

• She felt like you might go through it fast, and at $8.95/container, that could get pricey. 
• She said she noticed the razor gliding better.
• While she liked the product, she said she didn't like not having "a road map of where you've shaved" like you do with gel/cream.
  
• She found it easier for the bikini line.
• She too found her legs seemed smoother/softer post shave.
• She thought it definitely worked better than gel/cream
• However, she didn't like the post shave "old man rub smell"

This is a pretty good product that lives up to its name. I'd have no problem recommending Leg Lube to endurance athletes who have a regular shaving ritual.

If you'd like more information on Leg Lube, or would like to pick some up, please visit the LegLube.com website (http://www.leglube.com/performance-shave-gel/).

From the LegLube.com website:

"Created by athletes – for athletes, LEG LUBE® PERFORMANCE SHAVE GEL offers exceptional performance over ordinary soap and shaving cream. Our ultra-lubricating formula reduces drag, nicks, in-grown hairs, razor burn and dry skin and can be used anywhere you shave: on LEGS, FACE, ARMS, CHEST, HEAD, BIKINI and BACK. You can even use the product out of the shower!"

FEATURES:
• Can be used IN-or-OUT of the SHOWER
• Formulated for both MEN & WOMEN
• FRESH SCENT dissipates after use
• Leaves legs feeling FRESH and “TINGLY”
• EASY-TO-USE (one “bead” is all you need)
• Works EVERYWHERE (legs, face, arms, etc…)
• TSA APPROVED SIZE can be carried-on anywhere in the world
• PARABEN FREE formula with Aloe, Eucalyptus and other essential oils
• Product & Packaging are Made in U.S.A.

10 Tips For Exercise Succe

On a recent diplomatic mission to my mother-in-laws, she asked me what the best way was to improve her posture and lose weight. To which I answered "well, stand up straight more and do more push aways from the table."

She's a bio chem professor working on a PhD, so short non descript sarcastic answers fly like a lead balloon with her. Lucky me.

She also happened to ask the question when we were getting ready for our 2.5 hour drive home. If you've ever driven I-80 south between Sacramento and San Francisco on a Sunday afternoon, you know how soul shattering fun it is.

But, since mother-in-law is an awesome cook, and is essentially the reason I have a daughter from
her daughter, if you're out there reading the interwebs.....

SIDE NOTE
You know how MOST OF THE PLANET had high speed internet access at home? Well, M-I-L just graduated from the stone age from dial up about a year ago.

Great right? Nope, she has no idea what the password is. So, my retina display wifi iPad was dead in the water as I ate up time on my data plan.

Back to the article....

What were we talking about? Oh yeah, the keys to exercise success. Fortunately, this isn't nearly the chore people make it. The exercise part won't be easy, but the programming of it is.

With that said, here are my top 10 tips to exercise success:

1) Commit to a plan!
This is probably the most critical component, and the one most often over looked. This is a typical scenario: one day someone wakes up, and they decide it's time to get fit. Be it a wedding, reunion. race, charity event or to stick it to an ex (Yes Scientology Tom, you can bet your sweet thetan's Katie will be hitting the gym hard to rub it in your face to make it "Mission Impossible" to forget her.).

Whatever the reason, everyone hits this point, then they start and quickly end an exercise program. If they only had a plan they could commit to, they may have made it.

Do. Whatever. It. Takes. To reach. Your. Goals.

For some people, this means hiring a trainer, joining a group class or getting a friend involved. There's absolutely nothing wrong with external sources helping to drive your goal.

For the self motivated, something as simple as a book will do. I recommend Eric Cressey's "Maximum Strength" if you want to make some serious fitness gains.

It isn't a coddle you with happy faces and "everyone's a winner" buttons book, but it will reward those who aren't afraid to leave a little flesh and blood in the gym. Those who can't kick their own ass need not apply.

Long story short, YOU NEED A BLUEPRINT. You wouldn't build a house without one, so why would try to build a high performer machine without one?

2) Fix what doesn't work BEFORE you get to the heart of your program
The corrective component of exercise is critical. If you've got muscle imbalances, they have to be fixed before you move into more complex movements.

If your glutes aren't firing, good luck not getting hurt. If the legs feed the wolf ("Miracle," see it NOW!), then the glutes power the machine.

This is where an eval from a trusted resource comes in handy if you can do it yourself. If you don't do this you build strength on bad movement and only "get better at sucking" as Brett Contreras says.

3) Less is More on the Weight Room Floor
Most people think that a circuit of 100 different exercises in one session is the way to go. Nothing could be farther from the truth.

Hammer the basics, and success is all but guaranteed. If you learn how to deadlift, hip hint and activate your lats, you can build one hell of a calorie crushing program.

Pick up kids with something other than a proper deadlift pattern, and good luck at not throwing out your back. This is not only the strongest position for lifting loads away from the ground, but it is the most back friendly/safe way to move.

4) Set yourself up to succeed
If you've never run a 5K, your first event shouldn't be a marathon is what I'm getting at. Know your limits, train them, THEN CRUSH THEM.

This is where the right strategy will come into play. Master body weight movements on two legs, then go to one leg, then use resistance to load the movement, etc. If you create a progressive scenario where you're not only building confidence, but fitness as well, it will be pretty difficult to not meet your goals.

If you know where you are, it makes it a lot easier to get to where you want to be.

5) Give yourself a pat on the back early and often/Realize you will stumble
This is HUGE. Most people don't cut themselves enough slack when it comes to their exercise program. They think they've got to be perfect and never have a cookie, some ice cream or a piece of cake. Well, I eat cookies. I eat ice cream and I LOVE cake. But I also know that if I do have them, I need to make an adjustment somewhere else in my program.

I've fallen off the wagon, gotten hurt, gotten sick and done stupid things in the weight room. But, each time I've had a set back, I've usually had my biggest gains because I actually cut myself some slack and got some rest.


6) Write your goals down where you can see them
People who post their goals in a place where they see them frequently always have a much better rate of success. When I have an important race coming up, the medicine cabinet mirror becomes my best friend. Good luck not reaching a goal when it is constantly staring you in the face!

Its also not a bad idea to let other people know what they are so they can help you when you need a nudge in the right direction.

7) You need to get off the floor to work the core
Other than planks, do all of your core work standing on a solid surface. You will recruit more muscle this way, burn more calories and get results faster.

This means doing all of your "ab" work standing, kneeling or out of a split stance. I love anti-rotation holds in all three of these positions because it has stabilized my back better than anything I've ever done on the floor.

Life takes place in an upright position, plan accordingly. Combat athletes are about the only people who get a hall pass here.

8) Dial in your nutrition
The best plan on the planet in the gym won't do you a damn bit of good if you're not eating the right way. Consult with a dietician, nutritionist, read a book, DO SOMETHING to learn how to eat. Behind sleep, its probably the most critical component to a fitness program.


9) SLEEP!!
This is probably the most underutilized component in exercise. WE. NEED. REST. This is where we recover and injuries heal. This is where we make gains. This is where we have the chance to fight off excess cortisol. Sleep is pretty much the catalyst to all things awesome when it comes to setting fitness goals and having a chance to meet them.

You need 7-8 hours a night to be successful. SO GO SPAR WITH MR SANDMAN TO GET MORE FIT!


10) Make exercise fun!
Exercise doesn't have to suck. This is something that breaks a lot of people's spirits. If you like playing on monkey bars, then go monkey around. If you like throwing something chasing it down and doing it again. GO!

Train outside ( I love this!), pick music that gets you psyched or alternate between, running, riding, swimming, hiking, etc. whatever you need to keep things fresh, do it!!!

There also a ton of smartphone apps that help here to. Fitocracy, +3Network and Strava are all great ways to stay motivated and have more fun while you sweat.

The best exercise is the one that you WILL DO. Find out what that is, and get on it!

Good luck, send over any questions that you've got, I'll be more than happy to answer them! 

RAAM Q&A With 2012 Women's Solo Division Silver Medalist Joan Dietchman!

Join us for a live Q&A town hall style session with Race Across America silver medalist and IPF MVP Coach "Iron" Joan Dietchman. This will be approximately 2 hours and a lot of fun!









We will also record the session for a VeloReviews.com podcast!

This town hall style meeting is also a benefit for Trips for Kids, so please bring any old cycling equipment/clothing you no longer for a donation to an awesome organization!

Please RSVP by Wed july 18 if you are planning to attend. Send an email to info@integratefitness.com for more information.

Know when to hold 'em, Know when to fold 'em, know when to walk away, know when to run!

When you workout, you should always feel better when you're done. If you were stiff, you should feel looser. If you feel achey, you should feel your body opened up. Oh, you may not enjoy the process, but once it's done, you're existence should be better.

Unless your name is Al and you suck at following your own training strategies. Since 2001, I've trained well over 600 people. Unless there has been structural damage of some kind, I have had about a 99% kill ratio against low back pain, knee pain, stiff muscles and the like.

Working with other people.

Trying to take care of myself, I'm probably hitting well below the Mendoza line. Which is .200 for you non baseball aficionados. Basically, hitting .200 means you better know how to say "would you like fries with that" because you will be working a drive thru instead of getting paid to drive in runs.

So, why am I bringing this up you ask? Because I'm trying to save you the hassle I put myself through today feeling tighter after I worked out than before I started.

How, oh great magician of all things muscle, is this possible? Aren't you supposed to be some kind of genius at fixing the masses?

Yes, but my body is a complete mystery to me. Always has been.

I know that gluten makes me bloated, but there I am on Monday eating a sandwhich with fluffy rye bread that crushed me. On Monday I PR'd on my deads after eight hours of sleep on Saturday (48 hour lag time between what you do and when it affects you). Monday night, about four hours of sleep looking for Jill's keys because SOMEBODY (who shall remained nameless, COUGH, LHP, COUGH) hid them. Strike two. I then, well, engaged in a pretty repetitive stress activity for my lower body that crushes my mobility Tuesday night. Otherwise known as riding my bike.

When someone's back gets tight from a single leg dead lift exercise, it's typically because the glutes, lats and erectors aren't firing correctly. And in my case today, these muscles were were battling for who was going to work the least. And they were all winning.

When this happens, the typical strategy is hip mobilization, a little T-spine work, some bridging and then you're typically back in business.

Makes sense right? If the opposing muscles to the glutes are getting in the way, you try to lengthen and mobilize them so you get better neural drive to bring the derier back online. If its a real stubborn situation, you roll the glutes, lats, adductors and low back.

It's in every book I've ever read, podcast I've listened to and blog I've perused. And, it has always worked. Again, training other people.

So,what did I do today to try to fix myself? More of the same exercise. What else?

Um, what? Yep, instead of dialing back the workout so I could finish ahead of the game when it was done, I put the pedal to the floor board, gambled and lost.

Yes, I, Al Painter, am completely inept at fixing myself. There, I've admitted it, again. ARE YOU PEOPLE HAPPY???

So, knowing my lower body was pretty fatigued/locked up after a straight leg deadlift PR on Monday (I'm writing on a Wednesday), bloated and tight from a pretty rough bike workout on Tuesday, I tried to go back to the well one more time only to find it was bone dry.

What should I have done? LISTENED TO WHAT I TELL OTHER PEOPLE. That's what.

Had I not had rectal cranial insertionitis, I would've:
1) Done t-spine windshield wipers
2) Dynamic psoas lengthening
3) A set of kneeling lat pulls
4) Then gone after the single leg deads again.

Had this not produced the desired result, I should've gone to 2-legged box squats with a kettlebell in the Goblet position. For you see, when one leg isn't working correctly, you always go back to two in various states of regression, load/intensity reductions, etc.

Again, if I had a clue about training myself.

Had this not worked, same mobilization plan with some front foot elevated lunges to loosen the hip flexors/quads and maybe some farmers walks with some anti rotation holds thrown in to hit my core. Had this not worked (which at this point, all is typically well, and you're usually over the hump), it would've been static psoas stretching for :90 then straight two-legged glute bridges with a light dumbbell on my hips or resistance band around my knees.

See, I violated one the first rules of training around discomfort: regress until you find the strategy that allows you to move forward. Instead of taking the hammer away that was causing the pain, I pulled out a bigger one and hit harder. Pretty stupid really.

This is the equivalent of the old Kenny Rogers song lyric of "know when to hold 'em, know when to fold 'em, know when to walk away, know when to run." Well, I didn't hold 'em. I didn't walk away and I sat my ass at the table and paid the piper.

So, the point of this little diatribe? Learn from my mistake today and formulate your own exercise exit strategy to back off the gas pedal when a workout goes south. More times than not, you can successfully save your session if you use the right corrective exercises.

Now, if you will excuse me, instead of a post dinner shower, New Jersey Housewives (STOP IT! You know Teresa a train wreck you can't stop watching!) and Lego Batman 2 DC Superheroes on my Nintendo 3DS, I have to do to some GD kneeling lat pulls, black band glute bridges and some dynamic psoas mobility so I can wake up feeling decent tomorrow, sighhhhhhhhhhhh......

- Posted using BlogPress from my iPhone