HOW I STAY LEAN - part II

This is part II of my "HOW I STAY LEAN" series where I will explain more about Intermittent Fasting (IF) and the Paleolithic (Paleo) eating method + attempt to compare, describe and differentiate LeanGains and MDA's Primal Blueprint. If you haven't read the first part yet, do so, and you'll be less likely to write me off as a under nurtured, calorie fobic, trend follower.


The picture above is my Kettlebell ad from my previous college experience...it ended up scaring people away more than attracting so hopefully it works better in this format...



INTERMITTENT FASTING & THE PALEO METHOD

Unlike the South Beach Diet, Weight watchers or the Atkins diet, there are many different versions of Intermittent Fasting (IF) and Paleolithic eating methods. They are both collective names of philosophies of how and what to eat, therefore guidelines and rules might vary.
I get most of my inspiration and information from Martin Berkhan's “LeanGains” (IF) and Mark Sisson's website “Mark's daily apple” and his book the “Primal Blueprint” (Paleo). Both protocols have been extremely useful for me to find my own way of eating to stay lean and healthy.

THEORIES & STUDIES BEHIND IF:



What does Gandhi, Confucius, Plato, Socrates, Aristotle, and Hippocrates have in common? Well, except being some of the brightest, most talented and influential personalities in the history of man kind, they all fasted...longevity, spiritual enlightenment, enhanced mental and physical awareness, purification, tranquility, serenity and peace of mind were all reasons to occasionally stop eat, digest and assimilate nutrients.

Still not convinced thinking the characters above were clueless fools? Well, if you believe that natural, ecologic, raw, unprocessed foods are good for the human body and what our genetic makeup prefers, there's no reason why you shouldn't believe that fasting every now and then also has it's place and benefits. Take a second and think about this. Would it make evolutionary sense if skipping one or two meals automatically made our lean body mass (muscles) deteriorate, fat mass increase and energy levels completely drain? Back in the days, depending on how the hunt went, our ancestor might only got one proper, big meal every other day. Despite all this, the conventional wisdom tells us that fasting cannibalize hard earned muscle tissue, halts metabolism, depletes energy levels and instantly results in bad mood, headache and unwanted personality changes. I'm not saying these symptoms are all made up fantasies and not real signs of hunger or low levels of energy, but at the same time, IF (going without food for +12 hours) has shown to have various positive effects and health benefits, such as improving cholesterol ratios, increase alertness and energy levels, raise mobilization of adipose fat storages (body fat) as a source of energy, increase insulin sensitivity and human growth hormones, promoting protection for certain diseases (diabetes, cancer, etc) and potentially even increase longevity and retard signs of aging.


Martin Berkhan (LeanGains) has done a nice job questioning/debunking some of the most common myths about fasting – READ IT HERE – and you might get a different perspective on frequent meals, muscle loss, skipped breakfasts, etc.




The picture above is not from some kind of shady, underground, anti-wrinkle cream experimental lab – it's from a study on rheus monkeys where one group was fed ab libitum (food available at all times) and the other group was put on a calorie restricting diet. Not drawing any conclusions from one photo or a few animal studies, but in the same way as vaccine functions as a minor stress to make the body stronger and more resistant to disease and inflammation, it's not a shot in the dark to assume that IF might cause a similar, positive stress on the body that forces our bodies to preserve, heal and re-use body cells instead of constantly reproduce and divide, ramping up the body cell waste cycle and therefore also the aging process.



THEORIES & STUDIES BEHIND THE PALEO METHOD



Many people would place the Paleo method in the low-carb-diet (LC-diet) folder (in comparison to diet norms, I guess). So what defines a low-carb diet? I'd say it's subjective, for some, a LC-diet is ketogenic, less than 100 grams of carbohydrates per day. For others, a LC diet has a higher carb load, but the line has to be drawn somewhere and I'd say anything more than 300 grams/day has to be considered a “normal”, or HC-diet (unless you're 250 lbs of lean muscle). Click here to read a very easy comprehendable (and humorous) article by Mark Sisson on carbohydrates, insulin and diabetes...I strongly recommend it...

The paleo diet is designed to control insulin levels, not to be mistaken by a low-carb/low fat-starvation diet with purpose to shred Hollywood celebs to the bone. Since carbohydrates is the only nutrient that effects insulin levels one has to manage the type, amount and quality of consumed carbohydrates to control insulin levels released into the blood stream. Indirectly, maintaining insulin levels in check (avoid feasting on processed carbs) is crucial for successful weight loss, hunger control, insulin sensitivity, anti-inflammation, etc. To make life easier (harder?) the modern society has learned to preserve, modify and even synthetically produce food products so that it's more convenient (and profitable) to consume.
In my opinion, media has given low-carb diets and eating methods (such as Paleo) a bad rep and there are many anti LC-diet spokesmen out there to preach about “the importance of a balance diet”, following FDA guidelines of 60% of energy intake from carbs, etc, etc. For the average man or woman in todays society, I would say that a 60% energy distribution from carbs is highly questionable, even though it's a recommendation given by government institutions all over the world. I think it's time to start accepting what seems to be truth; due to agricultural “advancements” and techniques, methods to preserve, modify and synthetically produce food products to make it more convenient (and profitable) to gorge on, carbohydrates have been over consumed for generations and should in most cases be strictly limited or at least carefully selected for a sound body composition, performance and optimal health and wellbeing. Even if some of us could and still can balance out HC-diets with a high daily physical activity level, sedentary is steadily catching up and backfiring on most of the people in the world's obesity epidemic.

There's countless of research, blogs and sites supporting LC-diets in general and the Paleo method in particular. There's no need for me to re-write something that's already out there...Remember, eating fat doesn't make you fat - carbohydrates drives insulin drives fat (Cahill 1967 Taubes 2007) .








MDA's PRIMAL BLUEPRINT vs LEANGAINS

Taking a closer look at the two protocols – Mark Sisson's PB and Martin Berkhan's LeanGains – LeanGains founds its protocol on IF and is pretty darn strict on the eating window, macronutrient distribution and calorie timing for maximal muscle gains with minimal fat gains. On the other hand, LeanGains cares less (compared to the PB) on what you eat during the eating window, taking a far more carb-friendly approach due to the precise calorie timing and the claimed increased insulin sensitivity from the fast. The PB protocol puts a lot more emphasis on what you eat rather then when you eat, looking at the total weekly calorie intake (rather than LeanGains recommendations to balance calorie according to workout/non-workout days and post workout meals) as the determinant factor of calorie balance and therefore weight loss (stating that the body always seeks to achieve homeostasis over time = the total calorie intake/week is what counts).

The two eating methods also has fitness and workout guidelines to complement the eating protocols. LeanGains thrives on a hypertrophy/muscle gain-approach versus PB's more laid back, general fitness advice with recommendations such as “spend less time in the gym, avoid chronic cardio” and “play and have fun”-oriented workouts.

I view PB as more of a lifestyle method for the average Joe, usually middle-age or older, while I can see that LeanGains stereotypically attract males in their twenties or thirties, looking to build lean muscle tissue with minimal accompanying fat gains (hence the name “LeanGains”).
Again, both eating methods/lifestyle philosophies has been great inspirations for me to develop my own eating philosophy and how I eat to stay lean with minimal hassle, care freeness, maximal productivity, pleasure and enjoyment.

Both PB and LeanGains challenges government guidelines and recommendations from classically trained dietitians, mainstream literature on nutrition and what can be seen as “general conventional wisdom”. Some people find their opinions and advice provocative and even flat out dangerous (“self starving”, “leaving your brain dry of energy”, “saturated fats automatically increase the risk of CVD”, etc). But studyin, thinking, feeling and questioning has made me listen, learn and analyze what pioneers like Martin and Mark has to say and I encourage everyone to do the same – be open minded and critical to everything you read. Make sure you understand what's being said, never pull things out of context and mixing messages and methods can end up with a nasty end product (just like mixing different kinds of alcohol – not a good idea unless you know what you're doing). Take your time to read, examine, apply and question – there's a lot of information online and for the most part, it's free. All you need is some genuine interest, brains and time (but unfortunately, neither of that I can give to you...)


That's the end of "HOW I STAY LEAN - part II"...In next post I will wrap it up with a description of my own version and example of meals from an average day in Bangkok...Stay tuned!

INTERVIEW - Evelina Hammar's take on diets and nutrition

Here's an interview I recently did with Evelina Hammar, fitness profile and competitor, blogger and good friend from Sweden. I asked her questions, specifically about her personal view and experience on diets and nutrition in general. In my profession I see people everyday that struggle with these topics and thought it would be interesting to share the view from a different prespective and a female point of view from someone that knows what it takes!



What a transformation! Evelina's pre and post diet pics July 2009 - December 2009.



What are your advice to find motivation to start a diet?

What led you in the first place to even think of starting a diet? The answer to that question is probably a very good reasons to start dieting.


Do you have any general tips to find motivation when dieting?

On days that feel hard and heavy, ask yourself why you are dieting and look ahead towards the goals. Spend time with loved ones that give you energy and power and not people who take power from you. Believe in yourself and that you are worth only the best and what's best for you!

Do you have tips to maintain a diet for a prolonged period (months)?

Plan your days and weeks of workouts and meals. Always be prepared for unpredictable things to happen - you might not make it home in time to eat, for example. Therefore, always carry a protein drink or snack with you incase of an "emergency".

Do you see a food journal as a necessary part and tool in an effective diet?

I strongly believe somekind of a food plan as a very important part of a diet, to keep track of weight loss and to make changes to reach the stated goals in time. If you know what and when to eat there's less risk for distractions. Planning is the key word in a diet. So for me it is obvious that the diet should be planned in advance.

What do you see as the biggest pitfalls when it comes to sticking to diets and weight loss?

That you for some reason feel sorry for yourself and emotional eating. So remember - it is YOU who chose this, and you probably have chosen it by a very good reason. It is very important to set targets along the way to the final goal. This makes it easier to see changes and that it feels achieveable. However, it is extremely important to set realistic goals, otherwise there is a risk that you will spend much of their diet to reflect and think about whether you are really able to do it or not.

What is your experience with other females and their excuses or mistakes that make them fail a diet?

Above all, it's lack of self confidence and self-beleive. I don't need to ask someone else to answer that question, it's enough to look at myself. I have the desire to lose weight and get in competition-shape, but the motivation that's needed isn't always there, everyday, all the time. It is easy to slip from time to time and go in the refrigerator and pantry for that one snack or two. That's when you need to think a step further - remember the long term goals!
Another excuse is that you do not have time to workout or to plan your meals ahead, etc. But to me that's mostly about ignorance and a non-commited attitude. The most important thing is to draw up a clear plan and vision from the outset in order to have full control of what to do and how to do it!


What do you see as your own personal features that has made you manage to lose weight and compete in fitness/bodybuilding?

I'm very stubborn and resolute once I've made up my mind. I have a clear vision and I will achieve it even if it requires a bit of a struggle sometimes. Achieving goals is so much better if you had to fight for it, right?
On the whole, I believe in myself and what I do and above all it gives me an incredible kick to be in good shape and know that I have done this for myself, nobody else!


What is important to consider in order to maintain the lost weight after a diet?

Not to start eating everything you can come acress as soon as the diet is over. See the diet as a springboard for your new life and new habits, not just a short term way of life. Take with you the knowledge and, hopefully, good feeling you have in your body to live a healthy life even after the diet ends and it will become easier to maintain your weight.

What's your take on the Paleo diet (or other low-carb diets) and low-fat diets?

I have experience in ketogenic diets, sticking to healthy fats. I don't think low-fat diets are good, especially for girls since our bodies are more vulnerable to fat-restricting diets. We need to eat fat in order to burn fat and my experience says that females react more negative to diets with low fat percentages, and it might be easier to slip on such diets too. However, my body responds well to a diet composed of low carbohydrates/high protein/moderate in fat. It's all very individual. But above all I believe in a good balance between the various nutrients then it also becomes more sustainable in the long run.

What's your approximate daily carbohydrate intake (grams / body weight) and energy distribution when dieting?

I change my carb intakes according to the diet progress. Right now I'm approximately eating 1.5 g carbohydrate / kg body weight - 2.5 g protein / kg body weight and approximately 1 g fat / kg body weight.

Normally, what is your daily energy deficit when you're on a diet?

Minus 500 kcal/day

Finally, you have any good punch-lines or slogans to lean against and find strenght during a diet?

"If there's a will there's a way!"

CLICK HERE FOR SOME IMPRESSIVE PICS OF EVELINA ON STAGE AT "LUCIAPOKALEN" 2009

Visit Evelinas blog and homepage - in Swedish - at www.evelinahammar.com, for her insights, daily adventures, workouts, recepies and more!

/Henrik

HOW I STAY LEAN - Intro

INTRO

After a lot of questions and interest from clients, friends and family I've decided to sum up and explain how I eat and my own take on nutrition in general – working as a Personal Trainer and movement specialist. I made some drastic changes in my eating habits lately and it has definitely caught peoples interest and curiosity to the point that I believe it will be worth sharing.

This is the first post in a series named “HOW I STAY LEAN”.

Enjoy the read...


Disclaimer:

Publishing this post is not me trying to run a narcissistic self promotion campaign. I'm simply offering an insight in my nutritional daily habits and routines to anyone interested in health and nutrition
For what a large portion of this post is mainly about – IF (intermittent fasting), I think it's important to begin by saying that IF is an eating method that works very well for some people, and not so well with others – just like all the other methods and diets out there today (Atkins, South-Beach, LCHF, etc), IF is not simply a nicer word for a “skip-breakfast-eat-whatever-you-want”-diet, nor is it at destructive form of self-starvation. Whenever weight loss is desired, whatever method you chose to use, discipline, planning and control is absolutely necessary and should never be underestimated. So before jumping on the IF-bandwagon, at least do some research or consult with a professional/someone with experience in the field.




...You wouldn't take advice on how to get rich from a poor man, would you?
This is the form I hoover around, more or less 365 days/year. It's there for motivation and credibility purposes only...


MY BACKGROUND


I've always been very active and played many sports growing up and I know that a big part of my low bodyfat maintenance is thanks to the fact that I'm still very active and therefore expend a lot of calories. But my body also compensates that fact, granted my huge appetite (our bodies are programmed for survival and will do anything to keep you from starving. “If you workout a ton you'll eat a ton, too”).
So although my physical activity levels are high I'm also known to be a big eater (my stomach is pretty much a bottom less pit) that forces me to be aware of what I put into my body to maintain a lean physique. This has made me fine tune my discipline and taught me to interpret my body signals and functions and how I respond and react to certain foods. Eating healthy is something I stick with, of course affording an occasional “misstep” and “cheat” (thank you, 80/20 principle) every now and then, again – thanks to my active lifestyle.



THE CHANGE


Prior to March 2010, I always started my day with a BIG breakfast (700 – 1000 kcal), usually consisting of oatmeal with banana, whole grain bread and turkey breast with cottage cheese, etc. The rest of the day I would eat 3-4 more times, mostly whole grain/high fiber, low fat/low sugar food products (like whole wheat pasta, brown rice, lean meats, unsweetened, fat free yoghurt, etc, etc). My daily macronutrient distribution typically landed around 50% of total energy from carbs, 30% from protein and 20 % from fat sources. Basically, I was following general recommendations and did what is (was?) considered to be the best way to eat – at least according to mainstream and government guidelines.
So far so good, but I still didn't feel I was functioning optimally and therefore decided to take a step back to review my “healthy” eating behaviors. After all, I wouldn't mind finding an easier way to stay lean, without the hassle with planned, small frequent meals.
Searching for an alternative way to eat healthy I gave Intermittent Fasting a try. With claims to be an easier way to stay lean, healthy and strong the method seemed very appealing to me...all but one thing (there's always a “but”)...the fasting part...going for hours without food was not a question for me before but was now a necessity.
So it wasn't without doubts I started my IF experiment back in March, 2010. Now, 7 months later, IF is a staple of my daily routine. It has also lead me to explore other eating methods/philosophies and I'm now more or less also a strict follower of the Paleoletic diet.

Intermittent Fasting (IF) and the Paleolithic (Paleo) diet were no news to me but like I mentioned before, I was ready for a change in my eating habits and looking for a better/easier/more effective method to keep me mentally sharp, healthy, physically fit and productive. First, I read up and most importantly, found motivation and the believe to give IF:ing a fair chance. Initially I began to learn more about my body and its signals, realizing what was mechanical hunger (true hunger) and what was only perceived as hunger (false hunger, from emotional, habitual eating and cravings). I studied cold, hard, facts about the effects of food on the endocrine system (hormones), how habits and emotions triggers people to eat and believe that food solves problems, treats symptoms or heals broken hearts. I read countless of studies and different philosophies on IF (Warrior Diet, Eat Stop Eat, LeanGains, etc) to understand and support my newly found habits. As I was digging deeper into the research of different methods and food styles, the Paleo method sounded more and more like the obvious foundation to create my personal eating philosophy upon. Although combining IF and Paleo with each other is quite logical (if you believe in the evolutionary theory, that is), and that's exactly what Mike Sisson has done, creating his extremely successful Primal Blueprint empire.


Still reading? Cool, but this is it for now. In the next post of “HOW I STAY LEAN” I'll explain more about Intermittent Fasting (IF) and the Paleolithic (Paleo) eating method + give a summary of studies and facts that supports the two methods.


Check back soon!

/Henrik

VIDEO - "a workout inspired by 3000 years of history"

This is my coolest, most unique "Urban Running" video so far. It was shot during my youth fitness related visit to China in late August. All in all, it was two great weeks and I'm looking forward to go back to China, hopefully already in November, with follow ups (further explanations on that to come...)!

Cheers!

VIDEO - "a workout inspired by nature"

The video above "a workout inspired by nature" is from my visit to Cha-Am, last weekend. The trip was work related, but armed with my TRX, Vibrams and a little imagination, I managed to to fit in a beach workout sometime between the Beach BOOTCAMP (a.k.a. "work") and fresh seafood feeding frenzy...

Check back soon - more vids to come!

WHAT IS GOOD RUNNING TECHNIQUE?

One of my favorite blogs is sportsscientists.com, (created by South African PhD's Ross Tucker and Jonathan Dugas). The domain name reveals exactly what is being posted on the blog; in depth, scientific sports science articles – a joy to read, especially for anyone that's interested in endurance training.

As I'm experimenting, learning and investigating a lot about running technique, Ross and Jonathan, authors of The Runner's Body (a great book I strongly recommend), has many great posts on the topic that I've found very useful and interesting. In fact, their book (The Runner's Body) was what got me interested for real in the “science” behind running. I've later studied (and practiced) the Pose Method of Running and you'll find a full recap from that book, here, here and here.

So, I've decided to sum up a few of the statements, questions, claims and facts on running technique and from sportsscientists.com. I will focus most on the pros and cons of the Pose Method (and Chi Running in some aspects). But just to make things clear, in an effort to give an objective view on the topic, I'm not expecting to find any answers to be edged in stone from this relatively short summary...



RUNNING TECHNIQUE - Intro


Most of the times, people focus and discuss distance, frequency and volume when it comes to running – HOW you run is often neglected. Personally, I'm a sucker for technique and form during all types of movement (weightlifting, calisthenic exercises, golf swings etc) and why some people still regard running as a skill developed naturally - that doesn't require any training - is to me a huge mistake. I'm not even going to question if running technique is exclusively for the elite runners and not for the amateur and novice runners (so if you disagree on that point, you might as well stop reading right here...).



Demonstrating a heelstrike...



WHY IS RUNNING TECHNIQUE IMPORTANT?

“...the average yearly prevalence of injury in runners is somewhere between 40 and 70%? In otherwords, between 4 and 7 out of every 10 runners will be injured per year! For example, a study by van Middelkoop et al found that 55% of runners had been injured in the year leading up to a city marathon. Other studies have produced even more alarming results - 90% of runners injured per year in training for a marathon!”
(from sportsscientists.com)



Earlier this year, I had a interesting talk with one of the top varsity long distance runners at my college. I was curious to find out what he thought about the Pose and Chi methods (which he btw had never heard of) and what the runners were being taught in terms of technique training. Besides general advice like “relax your shoulders” the varsity long distance runners were given no running technique from the track & field coaches, it was all about distance, volume, intensity (sounds familiar?).
...If that means every runner on the team already had optimal technique or the coaching staff was simply uneducated, lazy, old fashioned or just going through the motions, I will leave unsaid...


Running is a high impact activity, repeatedly occurring for up to hours at a time. It's easy to see how misalignments, improper muscle activation, compensations, etc cause bad running form which leads to wear and tear on the body = chronic injury. That's why is why running technique is so important.
Good running technique is not only important for injury prevention purposes, increasing running economy and therefore improving performance is also a major factor that can improve with technique refinements.



WHAT IS "GOOD" RUNNING TECHNIQUE?




Demostrating the perfect running POSE?


This is the core questions. What good running technique is and what it looks like, depends on who you ask, it's what the wise are debating about and like mentioned, what I'm trying to dig up different views and aspects on with this post.
According to the Pose Method of Running (I will focus mostly on Pose, since I'm more familiar with that particular method), it claims to have the solution for faster, more efficient and less injury prone running. Making a statement like this is bold and doomed to be examined, criticized and picked on by every engaged sports scientist, coach, runner and self-proclaimed running expert. But besides all this, I think it's hard for anyone to argue that the biomechanic principles presented by Dr.Romanov (the man behind Pose) isn't sound and helpful or useful for runners, at least in theory.


The following four paragraphs are taken from the respective websites of Pose Running Method, Chi Running Method, explaining the base principles behind the methods, as well as a footnote of the major differences between the two methods, and Jonathan Dugas', www.sportscientists.com, personal comments on the subject.




Pose Method
"The Running Pose is a whole body pose, which vertically aligns shoulders, hips and ankles with the support leg, while standing on the ball of the foot. This creates an S-like shape of the body. The runner then changes the pose from one leg to the other by falling forward and allowing gravity to do the work. The support foot is pulled from the ground to allow the body to fall forward, while the other foot drops down freely, in a change of support.

This creates forward movement, with the least cost (energy use), and the least effort. The end result is faster race times, freer running and no more injuries!





Chi Running method

There are countless books, courses, and classes on how to improve your golf swing, your tennis game, and your cycling technique, but none teaching how to run properly. The ChiRunning program fills this void by teaching people bio-mechanically correct running form that is in line with the laws of physics and with the ancient principles of movement found in T'ai Chi. ChiRunning technique is based on the same principles and orientation as Yoga, Pilates, and T'ai Chi: working with core muscles; integrating mind and body; and focused on overall and long term performance and well-being.

Whether you're an injured runner, a beginner runner, a marathon runner, a triathlete, or someone who runs to stay fit, ChiRunning has helped thousands improve their technique, reduce injury and achieve personal goals. ChiRunning helps reduce and eliminate: shin splints, IT band syndrome, hamstring injury, plantar faciitus, hip problems and the most famous running injury of all: knee injury".


Major differences between POSE vs. Chi

"1). Cadence -- In Pose, the cadence increases as you run faster, and the strides remain short. In Chi, the cadence remains constant, and you increase the strides behind your body when you run faster.
2). Trunk/Core -- In Pose, the trunk remains solid unmoved. In Chi, you continuously rotate pelvis with your leg movement.
3). Arms -- In Pose, arms are merely for a balance. In Chi, you swing arms to the rear to balance with the forward fall".

(a readers comment from sportsscientists.com)





Jonathan Dugas opinion good running technique:

"First learned naturally, then;
Refined through practice, and then;
Subtle changes can be taught through instruction on a case by case basis.

When I write that running is a 'natural' activity, bear in mind that "natural" does not mean "optimal". So while everyone can run, not everyone runs WELL. The key question is whether one can (or should) be instructed in a technique. That is, after all, what both Pose and Chi claim to do. My position is that the instruction of a generic, "one size fits all" running technique is likely to create more problems than it fixes (as we'll see in tomorrow's post). But that does NOT necessarily mean that there are not principles and concepts from those running techniques that are sound. I believe there is a better way to run, but that is NOT the same thing as saying there is ONLY ONE WAY TO RUN. We are all different, every case is different, and so the idea that one running technique (be it Pose or Chi or Kenyan style) is the way to go seems over-simplified. Instead, treat each case on its merits, knowing that small changes can produce noticeable results. But it's not the same change every time".

(Jonathan Dugas, Ph.D and co-founder of sportsscientists.com)






MY PERSONAL TAKE ON EVERYTHING ABOVE:

I believe that everyone knows how to run, but not everyone knows how to run optimally, or even efficiently.
In my work as a movement specialist/personal trainer I come across people everyday with suboptimal movement patterns and strength. Therefore I have no reason not to firmly believe that there's always room for improvement. But I also see people with limitations such as overweight, skeletal misalignments etc that either needs to be corrected or focused on first, before anything else.
So, to a certain extent, I agree with Dugas points on the fact that everyone is different and that individual differences has to be considered when teaching technique, no matter what it might be. But I think it's unfair to say that the developing and teaching of Pose is just a way of to make money by “meeting a demand and trying to packing already known principles into a product”.
Also, Dugas is criticizing by saying “techniques (Pose) are being taught in structured courses, to mass audiences, over weekends or afternoons. And that's the concept we need to evaluate”.
According to me, you can think whatever you want about offering 1-day certifications (where everyone pass) and self-learning books, we live in a society dictated by money and courses is just a way to make money and it's being done by everyone in the business (from Athlete's Performance to CrossFit, FMS to IDEA and ACSM to Jonathan Dugas himself, as a co-author of The Runner's Body).

Again, I believe that running technique can be improved in more or less every runner, in one way or the other.. Without saying that the Pose Method is the best and only way to run, my experience and understanding tells me (so far) to base 95% of the evaluation of a runner's technique based on the principles of the Pose Method. I've yet seen or heard better and more sound principles that specifically determines stride, posture, strike, position and gives visual cues to observe and assess running technique than what I've found studying Pose. I'm learning to completely master the Pose Method myself so I can integrate it even more in my coaching.
Hopefully, I'll find time soon to post some videoclips of me running, demonstrating and explaining differences in running. I know by own experience that changing and assessing running technique is a process that takes a lot of time and patience. So if you enjoyed this post I strongly encourage you to check back soon for some more easy digestible videos in the future on the running technique topic!

/Henrik

URBAN RUNNING - "TWINS"

MOVE BETTER, LIVE WELL

Everything that involves human movement – sports, physical activity and simply living/moving around in daily life, is founded upon movement patterns of each individual. These patterns are determined by body structure (skeletal system, connective and muscular tissue), motor skill, muscle activation and how we've been taught (or untaught) to move.
If these movement patterns for some reasons are suboptimal, the end product – a.k.a “the skill” (no matter if it's simply walking down the street or breakdancing) - can never be optimal.
What many people (trainers/coaches) often never realize or think of is that the “functional skill”, e.g. dribbling a basketball, is only the top of the iceberg of a more complicated integration between “functional performance” (strength/power) that in turn is – again – ultimately founded on the basal movement patterns, “functional movement” of the individual performing the skill. This theory, presented by world renowned physical therapist Gray Cook, partially explains why some people are just good at everything that involves movement – we all know someone that's just awesome at every sport he/she takes on. The best athletes are the ones that can move best. If you know how to move well it doesn't take long to understand and develop a functional skill based upon functional movement and performance.

Below is an illustration of the three “performance pyramids”, from the great Gray Cook's book, Athletic Body in Balance – Optimal movement skills and conditioning for performance. A book I highly recommend if your interested in assessing and improving human movement.




Specific training without solid grounds to back it up will never be optimal. Think of a house built on a shaky foundation or an upside-down pyramid (that analogy always works).



Mr.Cook's performance pyramids uses a “fundamentals first”-concept that for athletes sometimes requires a lot of corrections, re-learning and “back to basic”-exercises and drills. For some people, this can be perceived as a step backwards in training, but in reality it's the complete opposite and crucial for future, optimal performance and injury prevention. Many coaches and trainers emphasize to much on increasing load, volume and performance to soon or to early with only one thing in mind – to increase performance today with little or no attention on the technique aspects of the skill. Although this method initially might result in instant improvements in performance, this mindset/coaching style is very short sighted and will most likely backfire in either stagnation or injuries down the road. For example, a volleyball player needs proper landing technique for a safe vertical jump and hip mobility/flexibility determines the effectiveness of a high kick in taekwondo (among many other things). Further more, being able to master a front squat with proper biomechanics before loading up the barbell for a clean is absolutely necessary.


I spend most of my time at Fitcorp Asia with corrective exercises working with people limited by immobility, stiffness, misalignments, overcompensations, pain and other lifestyle related disadvantages. No, I don't refer to my clients as “patients”, I'm not a doctor or physical therapist – I'm a personal trainer (or “movement specialist”, as I like to refer myself to) and most of my clients are people with one goal: they want to look better naked (or lose weight, so to speak). I totally respect that wish and do my best to help my clients achieve their goals but it's also my responsibility to make my clients move, function and perform better in everyday life. That task (giving my clients what they want combined with what they actually need) can sometimes be a challenge but it's also what makes my job so enjoyable. And whenever I succeed I can't help to feel really good about myself, kinda like that sneaky grandma that manages to “fool” her grandkids to eat and enjoy her very own “monster spaghetti sauce” (that's of course loaded with healthy stuff like spinach, broccoli, etc...).


Among many other things, this post highlights why it's so important with well developed youth movement programs that are implemented at an early stage of development – the sooner the better. Theses programs should not only be for young athletes or future superstars but for every kid participating in the game of life. In todays modern society with all the abundant technology allowing us to move less, movement programs should be mandatory to literally prevent deterioration and reclaim the human body! I hope that message is clear and rest assure – youth fitness is something I will have reasons to come back to again and again in future posts.


Now it's time to get a litle personal for a change and I'd like to take the opportunity to give a salute to my dear friends from Hanoi - Heidi and Joakim - that tied the knot yesterday! Congrats - Hurra, hurra, hurra, hurra!!

/Henrik

RAIN - MY NEWFOUND LOVE

Bangkok is in the middle of rainy season and the weather can sometimes be slightly unpredictable, so to speak. But the combination Vibrams, a ziplock bag-wallet, a sharp army cut and constant temperatures above 30 Celsius/90 Fahrenheit has taught me to appreciate and see the benefits and great joy to workout in the rain. Rain makes me feel carefree and playful that inspires me to run/jump/crawl and improvise a workout – very much alike what this guy, Erwan Le Corre, is doing – that resembles more randomized, natural movement performed outdoors.

So, my advice is simple; wear functional clothes that can take a beating and some dirt, this especially applies to your sneakers and running shoes (run barefoot or with minimalistic shoes, e.g. Vibrams). Eliminate worries and you'll learn to appreciate outdoor activities in pouring rain when everyone else is hiding inside in an effort to prolong the lifespan of their running shoes and avoid getting their hair and clothes wet (really, what's the difference between getting wet from sweat vs. rain?).



Below is a photo of me, clearly enjoying a good water splashing, in a cave outside of Yangshou, China.




"Let it rain!"


/Henrik

ADVERSE EFFECTS OF A NATIONAL RUNNING FEVER

There's currently a huge running-boom in my home country of Sweden, and has been for some years now. Community races are setting new participant records every year and a recent national study showed that 1 out of 5 of the population goes out for a run at least once every week. Several specialized running shops (unique for a country like Sweden), running magazines and fashionable running collections can be seen everywhere and it has truly become trendy (and status – just like golf and tennis) to show that you care about your health and call yourself a runner.

One thing though, that hasn't reached the great mass quite yet is how people run – running technique. Sure, occasionally you'll hear advice about staying relaxed, how to carry your arms etc but most of the times tips on “how to find your pulse-zone” (based on the useless 220 – age formula...why invest so much time and technology if the factor everything is based upon is inaccurate in the first place?), “guides to interval running” or the “best up-beat songs for your iPod”, etc.

Here are some quotes from the two biggest daily newspapers in Sweden (Expressen and Aftonbladet) and their "advice" on the running topic.

“just go out and do it”, “Increase your stride length – become a more gracious runner”, “having the right music is the absolute most important thing”, “My best advice is to completely shut off mentally, don't think” and “running is so simple, all you need is a pair of running shoes” (but do you, really?)...“Make sure you have shoes that provides cushioning and support, that will save both your back, knees and improve posture”.
Read this previous post or watch the video below (especially from 2.14) and you'll hear the complete opposite.






Löplabbet, the biggest specialized running shoe retailer in Sweden, recently started to sell Vibram Speed (I guess they couldn't fight it anymore, although they are only available online, so far). The description on their website is quite amusing:

“The staff at Löplabbet thinks that barefoot running on a soft, giving surface is a a great complement to your usual running regime to strengthen up the muscles in the feet”.
So, are they saying that barefoot/minimalistic running is great for foot strength but that it should only be complimentary so that you can put your running shoes back on to weaken the muscles again?
Check out this previous post to learn more about the pros and cons about using Vibrams and minimalistic/barefoot running.

If you chose to believe daily newspaper journalism, running experts are plenty. To give an example, here's a picture from an article featuring Sofi Fahrman, fashion reporter and Swedish media profile, on how to get in shape for the summer by running.



I took the freedom to analyze the photo accompanying the article where Sofi is clearly demonstrating running form looking like she's coming straight from the catwalk with hip popping out and knee falling in (frontal plane collapse in the acetabulofemoral and patellofemoral joint). Ms.Fahrman would really benefit doing this exercise in order to avoid a hip replacement down the road...


Please be aware that my point by writing this post is not to scare people away from running by complicating things, nor is it to make myself a self-procalimed running expert. I'm just looking to increase peoples awareness of the important relationship between running form and injuries and reminding people to critically review everything you read and hear as much as possible (just like you should reading this or any other blog-post).

Stay tuned for future posts reviewing the POSE method of running, Chi running, etc.

Now, lunch-break is over and two more PT-clients await before I can call it a day!

/Henrik

MAKING SMART FOOD CHOICES

I felt this post needed to be cleaned up a bit, and clarified as well...

If you didn't know already, I'm no longer a slave of frequent meals and my breakfast usually takes place in the early pm's. Read this article if you want to understand why or check out this previous post to get the background of my story. As I will mention below, the purpose with this post is to give a comprehendible example of two meals that might seem very similar to the untrained eye, but in reality is very different when it comes to nutritional contents.




Loosing weight is the number one goal for countless people, obesity being a global epidemic and the food industry is unarguably responsible for a big part of the blame.
Working as a fitness professional, being a health enthusiast and with experience from competing in fitness and bodybuilding I often get questions like “is this healthy”, “what should I be eating” and “what do you think about X and O”, etc, etc. I have no problem answering questions like this and many times it's my job and duty to do so. But, to the great despair of the questioner, there's seldom a short, direct answer to be found to undefined, general questions like above. Just like most other things (e.g. choice of exercises, methods or workouts, etc) there are always exceptions, everything integrates and can variate and depend on a number of different cofactors and situations for the individual that always needs to be considered. But if there's any advice I can give when it comes to nutrition and eating healthy, that's a universal truism (=according to my believes, always applies and works in all cases) it's the importance of MAKING SMART FOOD CHOICES.


It's no secret that the food industry is only looking for ways to increase revenue, often by deceiving, misleading statements and selling arguments (sadly, they couldn't care less about the actual wellbeing of the customers - you and me).
Below I have gathered some of the products that I one day found in the kitchen (that I use to share with three other blokes) from my time at Gustavus Adolphus College. The examples, I call them the "HEALTHY" and the SMART breakfast, are my interpretations of what smart food choices (note; not necessarily ideal food choices) can look like and how easy it can be to be fooled, thinking that you're feeding your body what it needs when in fact you're pretty much doing the complete opposite.


A “HEALTHY" BREAKFAST vs. a SMART BREAKFAST

Numbers and info for the two examples below are taken using serving sizes on the packages. Both breakfast examples consist of follwing:

- YOGURT
- CEREAL
- A SANDWICH/CRISP BREAD WITH TOPPING
- A DRINK


“How can I not loose weight, this morning I had 99 % fat-free yogurt, (that 1% can't matter, can it?), raisin bran (and it tasted a lot better than it looked), a sandwich (even though it was white it was made with whole grain and 0 g trans-fats) and low-fat cottage cheese (instead of my regular pop-tart that I normally eat on-the-go), and yes, to get my dose of vitamin C, I also had a glass of pineapple juice (natural, 100% fruit blend)?"




Right of the bat, what's described above might sound (and look) like a decent breakfast but as you'll soon discover, with some further digging, you'll see that reality is different and why this person is not losing any weight is a no-brainer. Let's take a closer look a the nutritional content of the "HEALTHY" breakfast...

Yoplait 99% Fat-Free Yogurt:

(1 serving - 1 cup)

kcal: 200
Fat:1.5g
Protein:7g
Carbohydrates:39g (32 g sugars)
(Sodium: 340 mg)

with...

Kellog's Raisin Bran:

(50 g)

kcal: 161
Fat:1.5g
Protein:4.5g
Carbohydrates:38g (16 g sugars – 6g fiber)
(Sodium: 300 mg)

and...

Sara Lee Soft & Smooth, made with whole grain white:

(1 slice – 28 g)

kcal: 70
Fat:1g
Protein:3g
Carbohydrates:14g (2 g sugars – 0.5 g fiber)
(Sodium: 105 mg)

with...

Cub Foods low fat cottage cheese:

(1/4 cup)

kcal: 50
Fat:1.5g
Protein: 7 g
Carbohyrates: 2.5g (2 g sugars)
(Sodium: 235 mg)

to go with...

Simply Orange, with pineapple, 100 % juice blend:

(1 serving – 1 cup)

kcal: 110
Fat:0g
Protein:2g
Carbohydrates:27g (24 g sugars)
(Sodium: 0 mg)

Total kcal and macronutrients content for the "HEALTHY" BREAKFAST:

Kcal: 625 kcal
Fat: 5.5 g
Protein: 23,5 g
Carbohydrates: 120.5 g
sugar: 76 g
fiber: 6,5 g
Sodium: 980 mg



Now, compare the “healthy breakfast” above to the “smart breakfast” below and you'll hopefully get the picture and the message which I'm trying to send here.




Danon Light & fit Yogurt:
(1 serving - 1 cup)

kcal: 110
Fat:0g
Protein:7g
Carbohydrates:21g (15 g sugars)
(Sodium: 100 mg)

with...

Kashi Go Lean:

(50 g)

kcal: 140
Fat:1g
Protein:13g
Carbohydrates:30g (6 g sugars – 10g fiber)
(Sodium: 85 mg)
and...

WASA crispbread, “Hearty”:

(1 slice – 14 g)

kcal: 45
Fat:0g
Protein:1g
Carbohydrates:11g (0 g sugars – 2 g fiber)
(Sodium: 70 mg)

with...

Geisha Jack Mackerel:

(1/4 cup)

kcal: 70
Fat: 2 g
Protein: 14 g
Carbohydrates: 0g
(Sodium: 152 mg)

to go with...

Instant non-fat dry milk
(1 serving - 1 cup)

kcal: 80
Fat:0g
Protein:8g
Carbohydrates:12g (12 g sugars)
(Sodium: 5 mg)


Total kcal and macronutrients content for the SMART BREAKFAST:


Kcal: 495 kcal
Fat: 3 g
Protein: 43 g
Carbs: 74 g
sugar: 33 g
fiber: 12 g
Sodium: 412 mg


Again, please note that the breakfast examples above are not ideal food choices, but I think they give a fair picture of how small changes can generate big results.


SUMMARY:


The "HEALTHY" BREAKFAST



Kcal: 625 kcal
Fat: 5.5 g
Protein: 23,5 g
Carbohydrates: 120.5 g
sugar: 76 g
fiber: 6,5 g
Sodium: 980 mg

The SMART BREAKFAST



Kcal: 495 kcal
Fat: 3 g
Protein: 43 g
Carbs: 74 g
sugar: 33 g
fiber: 12 g
Sodium: 412 mg


Not taking quality of calories and nutrients into account, the “Healthy breakfast”-example had 20% more calories total, almost double the amount of fat, about half the amount of protein, over double the amount of sugar with only half the amount of fibers and a staggering 980 mg of sodium (vs. 412 mg sodium), in comparison to the “Smart breakfast”-example. To get a perspective of what some of these numbers mean, 76 grams of sugar equals to OVER 6 TABLESPOONS OF SUGAR and 980 mg of sodium is close to 2/3 of the recommended amount not to be exceeded per day (1500 mg)

CONCLUSION:

Eating healthy is about making smart food choices. I'm sure for some readers, this “discovery” is nothing new but you'd be amazed of how many people you'd think would know better (e.g. professors in nutrition), either don't reflect or simply have no clue what they are putting into their bodies or feeding others with.
Knowing what to buy at the grocery store (both literally and metaphorically) is key no matter if your intentions are to loose or maintain weight, avoid sickness and disease and maximize your potential to perform and function in the game of life. I hope this post got your attention to increase awareness to read nutrition labels on foods, if it wasn't a habit already.

Any questions on the topic? Feel free to shoot me an email or leave a comment!

/The Diet-guru ;-)

Z-HEALTH REVIEW, part 1

There are many cool things happening in the fitness industry right now and one of the things I enjoy the most is all the systems and programs for fitness professionals to use to enhance client performance, movement and function. Below, I will give a short summary to explain one of these interesting systems – Z-Health.

I first came across Z-Health Performance Solutions at the IDEA Fitness Fusion Convention expo in Chicago, back in April. There, I was lucky enough to win a 6-hour DVD “Z-Health: Essentials of Elite Performance”, putting together the principles of Z-Health's 3 levels of certification: R-Phase, I-Phase and the S-Phase.




Z-Health is developed by Dr. Eric Cobb . Normally, it's through injury rehabilitation that many people first come in contact with Z-Health, although it's a system designed to “re-build your body”, by improving athleticism and skill in general (“everyone is an athlete, everything is a skill”).

Basically, Z-Health emphasis on the nervous system (rather than the mechanical musculoskeletal system) as the underlaying and main system controlling everything in the body and what it's capable of and therefore deciding performance, strength and movement (“muscles are slaves to the nerves”). With this said, it's important to understand that the mind-body connection is a two way communication, the brain tells the rest of the body how to act and react but all those directives are based on the constant feedback it receives from the muscles/nervous system (proprioception).

The first DVD (of 3) and level, the R-Phase, begins by explaining what proprioception is and how it works. Proprioception is a term that consists of following sensors (nerves); mechanoreceptors, nociceptors, chemoreceptors, thermoreceptors, baroreceptors. These five nerve receptors detects sensory input on the body from movement, pain, chemicals, temperature and pressure and from that information creates a “3-D map” - called proprioception. This “map” is ongoing and constantly changing and its clearness determines how well your body feels, moves and reacts through space and time.

Most of the nerves detecting movement (mechanoreceptors) resides in the joints. Therefore, if joints are immobile, nerve signals are compressed resulting in a decrease in nerve transmission that effects map clarity and therefore limits performance (movement and strength). In most cases, the older you get, the less you move and the more immobile you get. This causes a negative spiral and same thing here, areas in the body that are not moving effectively or where nerve signals are interrupted creates a fuzzy map, causing pain, incoordination, poor performance and muscle weakness.

Early on, watching the DVD, Dr. Cobb (creator of Z-Health) shows some really interesting, hands-on examples of how poor joint mobility and proprioception plays a major part in force production. But what's really cool is how he demonstrates drills that improve map clarity (joint mobility/proprioception) and instantly improves strength (performance). That's what I, among many others, think is the greatest strength of Z-Health; the potential to see instant improvements. Click here to see and hear what I'm talking about (at least, don't miss to watch from 1:18 and onward...)

The R-Phase is the foundation of the full 3 level course, Z-Health program. They call it neural re-education, with simple drills to mobilize joints, often showing instant results in strength and muscle function, developed to teach the individual to make good choices and how to self-improve map clarity (proprioception - body awareness, movement, strength and function). The R-Phase also demonstrates how the source of pain and injury can be far from the actual site of pain, e.g. shoulder pain can disappear after joint mobilization drills in the ankle. Therefore, rehabilitating the shoulder is treating the symptom rather than the cause and isn't the appropriate solution, in this case.

Now, even though all this makes sense and has been proved to work, Z-Health is not a simple program (but nor is the body, so that makes sense). To truly understand Z-Health, apply it correctly without getting confused, maintain a full perspective and avoid stepping in to the area of alternative healing methods, is a risk – in my opinion.

Next, I will review the second level of Z-Health, the I-Phase. This expands on the R-Phase (the first phase that's reviewed above) and develops the use and understanding of the program from the basics.

I'm also working on putting together a post on running technique and pros and cons of the POSE method of running. It's a process to collect facts and there are plenty of opinions out there on the subject. I'll try my best to stay objective – check back soon!

/Henrik

BANGKOK BOOTCAMPS

After about 2 weeks in Thailand I'm finally starting to settle in. I'll be spending next coming months working at Fitcorp Asia - the leading fitness experts in Thailand, established since 2004.




Last 3-4 days I've been a participant at Fitcorp Asia's Bootcamps in Benjakiti Park, Bangkok. Tomorrow, 6 am sharp, I'll be running the 1 hour session myself and I'm looking forward to keep the momentum and intensity of the workout up from what Daniel Remon, founder of Fitcorp Asia, has demonstrated so far. With that kind of leadership, expertise and professionalism, no wonder Fitcorp Asia is the most successful Bootcamp program in Thailand with a history of over 2000 bootcamps held across Bangkok, helping more than 400 clients achieve awesome results!


'

Personal training at Fitcorp Asia's centrally located studio on Sukhumvit soi 19, Bangkok, Thailand.

Besides the bootcamp sessions I will also hold one on one personal training sessions at Fitcorp Asia's studio. I'm really excited to get started, get to know the Fitcorp team better and all the clients and athletes involved in one of the many programs that they offer.

Tomorrows session is planned out and ready to be executed, but before that I'll be observing the methodology, pace and intensity of one more Fitcorp Bootcamp, joining my third session in the past 36 hours...I'm telling you, these Bootcamps (check out the vid - click the link!) ain't no joke (comparing to Todd Durkin's world renowned Bootcamps, among others) and everyone there deserves all credit and respect.

Stay strong!

ROLES OF A MOVEMENT SPECIALIST

In previous post, I already established that all “functional workouts” is far from all the time functional and appropriate for everyone. Workouts and exercises are only as functional as your body allows it to be, and that varies between individuals. Isolating exercises (note; not a word of Satan) can and sometimes has to be done to improve overall strength, performance and movement. Assessing movement patterns is the only way to know if an exercise is appropriate and performed correctly and there are several tools to use for this purpose (that I will give examples of later).



A trainer that's not active in the workout, looks at the client/athlete from different angles and regress/progress on the spot, is simply a "rep-counter" (and a very expensive one).
There are currently no regulations on the personal trainer-title, therefore quality ranges widely. Quality personal trainers are more than just physically fit, screaming, adrenaline junkies, rockin the latest haircut (a la "Biggest Looser"). Quality personal trainers are movement specialists.

To assess and correct movement patterns, it's required to view the body both as a whole as well as broken down into parts. You would never ask a mechanic what's wrong with your car, simply by driving past with a clicking sound coming somewhere from the engine, right?

Now, how can you (the fitness enthusiast, weekend-warrior, beginner or gym-rat) be sure the exercise is appropriate, performed correctly and within your limits? Well, that's a lot to ask and here's where the professional movement specialists (quality personal trainer) comes into the picture, to evaluate and correct form and develop workout programs for optimal movement patterns and body function. You simply won't find the answer from your workout buddy, nor by watching yourself in the mirror and definitely not by reading the fitness section in the daily newspaper (that can sometimes be ridiculously misleading). Also, rarely you'll get correct answers from doctors, chiropractors, athletic trainers, etc. Every profession has its own area of expertise, similar to why a race car team has mechanics, engineers, coaches and drivers, all with their own distinguished, specific task to optimize performance. With all respect for the work and knowledge of other health professionals, knowing how to move, perform and behave is a whole different ball game (although, I'm not saying this knowledge is completely exclusive to personal trainers).

So, to anyone that's ever questioned why to hire a personal trainer, besides boosting motivation, inspiration, assist in life-coaching, give nutrition advice, schedule workout plans, change habits etc, educating people in how to move is what I think one of the greatest reasons why literally everyone benefits from getting feedback from a movement specialist. To me, it's the height of pro-activity (and intelligence?) to avoid the “don't fix it until it's broken”-approach that can not only optimize performance but also save money, time and pain from visits to doctors, physicians, etc.

It's been said many times before, hiring a movement specialist (quality trainer) is an investment in yourself and your health – and what's more important in life than health?

A DYSFUNCTIONAL MISSUNDERSTANDING

“Functional training” is a very common used term in the fitness industry today and almost every workout is said to be “functional training” (causing an inflation in the term, similar to the “core training”-hype).

But what exactly is “functional training”? Is it a one legged squat combined with a shoulder press while at the same time balancing on a BOSU-ball?

Sometimes it seems like all exercises that are multi-joint are automatically functional and the harder and more complex the exercise is, the better (more “functional”) it is for you. While I agree that complex exercises are good to promote presence and engagement in the exercise, and multi-joint movements is often how we use our body in daily life, I think it's time to clarify that the degree of functionality of any given exercise comes down to the ability, movement and skill level of the individual performing it.

That makes even workout machines (normally not my preference in a training regime) working isolating, single-joint, possibly the most appropriate choice for an individual IF current state, ability, movement and skill level demands it.

In other words, in order for an exercise to be functional in the true sense of the word, the exercise has to be right for the individual performing it, with all body parts and muscles contributing and functioning in proper sequence to create the desired result/movement/force/skill – call it integrated training.

So instead of turning workouts in to minor circus numbers (like the BOSU-ball example above), making sure the exercises aren't doing more bad than good is key and the hunt for a perceived “functional” workout should never overshadow what's truly a good choice (functional/effective/beneficial choice – call it whatever) for the individual.

Stay tuned - future posts on the functional movement-topic will follow!

LIKE A KID IN A CANDYSTORE @ BREEZE FITNESS

My short visit to Sweden was great, getting a chance to catch up with family and friends, running Stockholm Marathon and, believe it or not, I even got to enjoy some beautiful weather.





Last week, I made a trip down to the very southern part of Sweden, and the small town of Ystad. There, I had the great pleasure to visit Breeze Fitness – with a reputation to be one of the most innovative fitness facilities in Sweden. Seth Ronland, the owner of Breeze, a Swedish fitness profile in his late twenties (national champion in Athletic Fitness), started his gym (Breeze Fitness) 18 months ago.

I have to say that my expectations were quite high prior to my visit and I was definitely not disappointed from what I saw. In fact, Breeze Fitness is by far one of the most well planned, resourceful, innovative and excitingly fun fitness facility I've ever been to (not to confuse with biggest, shiniest, or most extravagant) – and I've seen a lot of gyms around the world during my travels.

What separates Breeze from the rest of the pack is first of all the owner (Seth), his staff and the investment decisions Breeze makes. In my opinion, there are waaay to many gyms today with main focus on profit. This approach and lack of passion and genuine interest often has one-dimensional, robot-trained staff and most of the budget is spent on fancy, over-kill interiors, locker rooms and useless workout machines that only take up valuable floor space (don't get me wrong, passion only takes you so far and a business-sense and revenue making is important to survive in this world).


At Breeze Fitness, I got to try the Jacob's ladder for the first time. Although it's a form of cardio machine it's different (and definitely not a scary as it seems) from the stationary bikes and treadmills normally seen in the monotone cardio area (I'm with Peter Twist on this one – throw out flat screen TV:s and engage in your workouts, focus on the present!) I believe that humans did evolve to a bipedal creature for a reason, but crawling is still one of the most basic and fundamental activities one can do. Not to forget, it's fun, has minimal impact on joints, activates the whole body, pace is instantly determined by the user and the position of the body allows for a good complement to practice running technique.

Breeze Fitness (btw, which I don't think the name reflects reality – it's a frickin tornado!) is packed with cutting edge equipment, brands, tools and knowledge (TRX, Keiser, Hoist, Jacob's Ladder, FMS screens, etc, etc) and is currently expanding it's facility to include a huge, open space, turf covered, workout area. When this is up and running (later this summer), I challenge anyone that can find a fitness facility in Sweden that can match what Seth has put together (and remember, Breeze has only been around for 18 months...).


Seth has a genuine passion for fitness and wellbeing that goes along well with his knowledge and experience. It's clear that he has a humble philosophy to stay on top of the game, constantly learning and taking on new concepts and systems to his programs at Breeze. A place that's also a reseller of TRX's, Vibram's and healthy and convenient food products, just to name a few. I'm gonna stop now, before my praising goes over hand, but it's exciting and revealing to meet a guy like Seth and to see such a great facility like Breeze Fitness operate in my home country of Sweden (that would kick butt big time Internationally, too).


I took plenty of great action pics from Breeze Fitness, but unfortunately my memory card gave up on me...And what can't be fixed at Pantip Plaza in Bangkok probably can't be fixed anywhere in the world...

I truly hope pioneers like Seth continues to grow and be successful in their missionary task to inform and educate the average Joe and Jane (or “Svensson” as they are called in Sweden) of holistic, healthy living. I envy everyone that lives in (or even close to) Ystad to have access to a place like Breeze and if I ever decide to move back to Sweden in the future, Seth is a guy I will contact, for sure.

Stay strong!

FROM ASPHALT TO SAND

This is me (and my two, much faster, running amigos), about a week ago, prior to Stockholm Marathon.


Here's where I ran today, on the beach in Hua Hin, finishing with a swim in the Gulf of Thailand (and the circle is complete).

Running on sand with my Vibram's was a pleasure although I quickly realized I had to stay out of the water since my feet started to slide around in my shoe with to much water.

Staying true to the Pose technique was not easy when the sand was soft or uneven where I felt I started to drive my knees higher (loosing hamstring activity and instead using hipflexors and quads = a huge no-go). But at some parts of the beach the tide allowed me to run on more packed sand banks and I really noticed that surface kept my oscillation (vertical motion) to a minimum (nice constant bend in my joints) and in order not to dig my feet to deep into the sand, my landings were soft and had a quick change of support (high cadence/stride rate).

Another great benefit I saw with running in sand is the possibility to backtrack and analyze footprints to get a good look your own stride patterns. I think this is also a great way to introduce or explain how the Pose Method works for people, and why heelstriking isn't recommended in running. Even thinking of where the energy would transfer when heelstriking in sand is obvious, all energy goes straight down to the ground, resulting in the heels being buried in the sand. Not a very efficient way of running, but at least the sand absorbs most of the impact and not your body, like it would on a more solid surface...I'm looking forward to many runs this summer, on the beach in my VFF's and barefoot in the grass.

Now, some world cup action is calling!

THE DAY AFTER 42.195 METERS

Stockholm showed itself from its best side on yesterday and the weather conditions, crowd and atmosphere made Marathon 2010 a very cool experience.

Personally, I managed to stick with my strategy and kept a steady pace through out the race. 3.52 was my final time and that I'm pretty content with considering my very brief time for preparation (less than 3 weeks - nothing I would recommend to anyone, of course).



Two happy Marathon finishers (the "winner" is standing to the left, crossing the finish line with a very respectable time 3.43 - more than 1 hour improvement from last years race).


Here are some stats from the race:

Official time: 3.52.16
Average speed/km: 05:31 min/km
Runners registered total: 20.195
Runners finished: 14.715
My place: 4.044
Average speed: 10.87 km/h

Stats from my Polar AXN500 pulse watch

Average pulse: 163
Max pulse: 175
Total kcals burned: 3 385

And even though I took every opportunity to make pit-stops during water/energy controls, I lost a total of 3 kg.

Weight pre-race: 86 kg, 189 lbs
Weight post-race: 83 kg, 182 lbs

All in all, completing a Marathon is something special but far from an easy task. The crowd on this beautiful day made a huge difference and was an unvaluable energy injection that definitely helped me through. The atmosphere along with all the preparations and talk before the race is what makes these kind of events worth it all.

WHAT'S NEXT?


Scenery I might have to put up with this summer...

Now, in less than 12 hours, I'm boarding the plane that will take me to Bangkok, Thailand for next coming months where I'll be working as a personal trainer and group trainer over the summer.


An authentic "jungle-gym" in Lumphini Park, Bangkok

I'm obviously very excited, Thailand being one of my favourite countries, and I'm not quite sure yet what to expect from this so it will be interesting to see how it develops.

Check back when I give the first report from "the land of smiles"!