During the last 3 weeks, I've eaten approximately 80% of my food from raw sources. This means:

• Raw Milk
• Raw Beef
• Raw Honey
• Raw Nuts
• Raw Milk Cheese
• Raw Eggs
  

Since I'm still eating pretty much whatever I want at least until April, the other 20% has been junk (pizza, Thai) along with 1-2 sweet potatoes with dinner on training days - which are clearly cooked. Interestingly, even though the food choices are mainly the same as what I was eating prior to making this move to raw foods, something feels different. I feel 'good'...subjective sounding, I know, but I can't put my finger on exactly what it is at this moment. I thought that by dropping oatmeal and a post-workout glycogen replenishment that I'd 'flatten out' rather quickly, but not so.

In a few weeks, I expect to have a consultation with 'Muscle Smoke & Mirrors' author Randy Roach regarding raw eating. My questions for him will focus on all aspects of this endeavor, but in particular I'm interested in the food groupings. From what I've read so far, it's very different from the typical bodybuilding paradigm of 'carbs with protein' or 'fat with protein' and timing things throughout the day.

One thing I have noticed is the price tag that comes with eating raw - it's expensive! I could easily spend $200/week on food just for myself.

More to follow...

Summer's not too far away...

So it's time to start thinking of bathing suit weather. And with that comes bathing suit appearance considerations. As was discussed in our newsletter (March '09), everybody starts this process at different points relative to 'peak condition'. I gauge three things:

1. Maximum abdominal delineation (i.e., six-pack)
   
2. Minimum love handle/skin pinch from bathing suit
3. Achievement of #'s 1 and 2 without too much of a loss of muscular hardness and fullness

Number 3 is the hardest for me to balance, while the first two are relatively easy to accomplish - particularly if paying no heed to number 3. What tends to happen is I become very lean, but then suddenly I seem to 'shrink' with regard to muscularity. This summer I'd like to be better prepared with regard to this aspect - in effect 'staying ahead' of the curve. More on this as the weeks mount and I come closer and closer to the appearance I want.

So this blog space will detail the steps taken during the next 3+ months leading up to my birthday (June 20th). Every few weeks - or more frequently if something pops up that's worth documenting - I'll note where I stand relative to my goals. I think I can upload some pics along the way as well, provided my ancient digital camera still works...

Crunchless Abs

Had a good laugh when this informercial came on the other night:  

For fun, and since I'm in the mood to tear apart some junk-science (instead of turning the blind eye that I was so well versed in from years of health club employment), let's break down some of the 'wisdom' on the above linked website.  

Developed by noted fitness expert (name withheld), her unique exercise method focuses on each core muscle like a laser, targeting your upper abs, those hard to reach deep lower abs, your left and right side obliques, and wrapping all the way around to your lower back.

• Unique exercise method? Looks like a combination of pilates and aerobics classes to me.  What comes around goes around...just steal it from someone and re-brand it - great!  
  
• Targets the upper abs and lower abs? Sounds like crunches...left and right obliques? Sounds like crunching/twisting movements. Lower back? HA! Good luck without pelvic stabilization.  

Best of all, you won't be doing hundreds of crunches, because now you can workout with the new 
Crunch Free Abs™ method. Just spend 10 Minutes a Day to sculpt those firm, rock hard abs you've always wanted.

• I'm all for not doing hundreds of crunches, as it's possible to target the area effectively with whatever medium chosen (crunch, machine/cable flexion, etc.) in a much more efficient way.  
• Ignoring the appeal to emotion at the end of the last sentence, 10 minutes per day?  How about once, maybe twice per week? How easy are these workouts that they can be completed multiple times per week?  One set on our MedX Ab Isolator makes me concurrently want to vomit and never train abs again.  One set less than once per week.  So probably 10 minutes per year... :)

Our abdominal core is an amazing anatomical composition of 12 muscles that wrap around us like a girdle and when properly trained, holds our midsection in flat and tight. However, recent research shows that standard floor crunches train only 2 of these critically important core muscles.

• No debating the physiology outlined above.  And certainly crunches do not target the entire 'core', as it's become trendy to label the muscles that support the spine along the midsection...as this fitness expert so wisely points out next:

"I see it all the time, especially in women who often have that lower pooch sag. Regular crunches just don't target all of the muscles in your core. Targeting your entire core requires a new way of thinking; a new way of exercising that doesn't involve crunches." - Fitness Expert

• Lower pooch sag? Exercise can only do so much - particularly when most attempts at fixing the problems fail.  Example: when reminded to 'pull the bellybutton into the spine' during ab exercises, an individual will notice a distinctly higher quality of contraction.  How many are aware of this?
• Targeting the entire core requires a new way of thinking? What, like evading reality and making up stuff? Seems to works for the government, so why not the exercise and rehab industry?

Look, this is simple stuff.  In order for the abdominals to contract, the spine must flex to some degree.  The greater the flexion, the higher the degree of contraction (particularly if the hip flexors are neutralized).  In other words, one must CRUNCH.  Looking at the positions these models assume during the informercial, spinal flexion is occurring - they are crunching! Just not performing traditional floor crunches...they apparently like to assume awkward positions and distract the viewer with silly hand and leg movements.  Hey, everyone needs a hobby.

In order for the obliques to contract, one must rotate the torso - preferably while having the hips locked (to prevent further movement via the hips and unload the obliques).

In order for the lower back to work through it's full ROM (72-degrees), once again the hips must be neutralized (to prevent the stronger hips and thighs from dominating the movement).  

All these things are possible via the MedX Core line of equipment at Back2Health: Spinal Fitness.  In addition, we can strengthen your neck to better withstand everything from computer work to a car accident - and all in about 10 minutes per week.

Finally, if you wish to see your abs, you need to eat appropriately.  Perhaps extra activity is necessary as well in moderation - assuming one is already performing challenging resistance training 2-3 times per week.    

Workout From Home?

Back2Health is proud to announce it's newest branch: At Home Fitness

Now it is possible to obtain the same benefits from exercise in the comfort of one's home.  Unlike most 'on the road' training businesses, this isn't as simple as bringing an oversized beach ball and a few 2 and 5 lbs. neoprene dumbbells.  Clients are expected to make exercise part of their lifestyle, and as a result it is strongly recommended that they purchase home equipment.  A Back2Health fitness clinician can bring several high-quality pieces to the client's home, but for optimal exercise application a good multi station is warranted as well.

What does this mean to the client?  Probably an investment from anywhere between $500 and $3000.  Sound like a lot? Well, that's between 1 and 6 years of gym memberships.  If one is rational about this, they will see that their exercise career shouldn't last only 6 years - it needs to continue for as long as they can remain standing.  

On the low end of this figure, one can pick up a slightly used Bowflex (check Craigslist for some steals), while the top third of this dollar amount can bring home a top of the line Total Gym or new Bowflex.  

The Total Gym, while not as useful as a Bowflex, is still a good piece - and can be retrofitted with some of the equipment a B2H clinician brings with him.  It is also a wise choice if space is at a premium - particularly if one needs to 'hide' his or her exercise equipment when not in use.  

The Bowflex is the king of home exercise equipment with a staggering amount of variety in movements available to the user.  Complemented by adjustable dumbbels and a bench, there isn't an exercise that cannot be performed by the client.  

Huntington Fitness

For over a decade, personal trainer, Craig Huntington has been instructing clients in a program of truly meaningful exercises based on a philosophy of High Intensity Training. Clients exercise in a private, one-on-one studio setting using state-of-the-art strength training equipment.

- Above from bio on huntfitco.com

Formerly known as Huntington Fitness Company, Back2Health: Huntington Fitness is the South Shore's ultimate personal training facility. With the MedX Core-based Spinal Fitness studio occupying the suite next door, this block of office space also acts as headquarters for Back2Health: Total Fitness.

Equipped with the area's most impressive array of (non-Core) MedX exercise equipment, Nautilus, and Pendulum Fitness, Huntington Fitness's transformation to a two-trainer, two-client facility was aided with the addition of a Bowflex Ultimate. It is now possible to move from a state-of-the-art single station machine to one of the most unique multi-station pieces in existence - and the amount of possible exercise variety is staggering.

Spinal Fitness

Located in the South Shore of Massachusetts, Back2Health: Total Fitness consists of several different - but interrelated - entities.

These are:

1) Back2Health: Spinal Fitness
2) Back2Health: Huntington Fitness (formerly Huntington Fitness Company)
3) Back2Health: At Home Fitness
4) Back2Health: Corporate Fitness

As we grow this company, I'll be providing brief descriptions of each - starting with Spinal Fitness.


Spinal: of, relating to, or situated near the spinal column. (American Heritage Dictionary, 2006)

Fitness: Good health or physical condition, especially as the result of exercise and proper nutrition. (American Heritage Dictionary, 2006)


At Back2Health, we accomplish spinal fitness through exercise on MedX machines. Through its patented restraints, MedX is literally the only equipment in the world to bypass the stronger assisting muscles of the hips and thighs (and torso, where applicable) and target only the muscles that support the spine. What this means to the user, is pain relief through direct exercise. Most lower back and neck problems are proportional to the strength of the area - increase strength, and pain decreases. Conversely, allow the muscles of the spine to deteriorate, and expect problems, including the possibility of chronic discomfort.












There are essentially 3 routes through which exercise affects the spinal area (frequently called the 'core').


Muscular:

Increasing the strength of the muscles that support the spine through direct targeting with MedX will increase functional ability beyond any other means. The MedX machines are so isolatory that very little exercise is necessary, i.e., once per week at the most.

The lower back muscles in particular are strange, in that they constantly endure 'some' strain. Every little movement the body makes calls these muscles into play - just think of how many times you adjust yourself in your seat while driving or working at the computer. It's clear that these muscles are overworked - but not with the type of strain necessary to alter the area's functional ability. That strain is only available with a demanding set on the MedX Lumbar Extension machine.

Discs:

Spinal discs are basically cushions between the vertebrae. Over time, these discs lose their integrity, and can become compressed - which can lead to moderate discomfort; or they can rupture - leading to herniated discs, and much greater pain. Exercise with the MedX equipment places the user into the fully extended position of lumbar spinal extension. This position increases disc space (similar to traction), and the dynamic effect of exercise hydrates the discs, allowing for fresh nutrients to enter the area and evacuating waste products.

Vertebrae:

Direct spinal exercise will increase bone density more effectively than all the milk in the world. It is known that the elderly can encounter spinal fractures, and in several studies by MedX/Nautilus, women ages 60-80 were able to increase density of the area by nearly 20% in only 2-3 months. If a rehabilitative approach is possible, so is a preventative one - meaning lower risk of bone density issues later in life.


Although split into the 3 separate levels as shown above, all are interrelated. An increase in the strength and conditioning of the spinal muscles can correct any deviations in posture, and hold proper positioning for extended periods until things 'normalize'. What we've noticed, which mirrors other MedX clinics, is that regardless of diagnosis, improvements can be had - and there are very few contraindications for their use.