The Abdomen

When performing sit-ups, press your index and middle finger into the abdomen (1-3 inches below the belly button). Located here is your colon’s last segment before the first of two sphincters. Think of this as the brain of your organs. Strengthening both the oxygenation, muscle-tone, and stamina not only relieves stress, but strengthens B.M.’s and protects the lumbar-spine, i.e. lower back.

So what exercise can you practice to increase strength, flexibly and balance of the trunk?

How about starting with the basic floor sit-up. This is the first (ideally) movement to master. Increased awareness and body control is what you will find. Test/Retest: 15 repetitions @10 second concentric and eccentric contractions. If this cannot be performed, I can teach you tested progressions to get you there. Like any feeling, you must experience this first-hand to comprehend the totality of this physical manipulation.

Also this area of the body, (the trunk) is commonly mislabeled as the core. Few people have an understanding and contractile capacity to tap into the core or center (midline). This is the case because little evolution and progression exist today (popularly). If you are still using the same protocol from last month when isolating and compoundly training the trunk of your body, well keep looking.

I teach in an order in-which the beginning does not look, feel, or function the same as the end. This translates into the practitioner as challenging yet obtainable sessions. Sessions in which immediate feedback rules all.

Living moment to moment.

The goal as a teacher is to demonstrate impossibilities, then take you there.

Be well.

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

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Purpose of the dead lift

Purpose of the dead lift is to create perfect symmetry and balance of the posterior chain.

 

That means your; hips, butt, back of your legs, ankles, heals, small of your back, upper back, shoulders, back of your neck, etc. The easiest way to test if you have this body line I am hinting at is… Noticing whether you are able to maintain vertical shins throughout the exercise. Realize this may not be your most efficient position for maximal contractile potential i.e. lift some heavy s***. But, it will force you to test your posterior chain’s fluidity and tension (flexibility for lack of a better term).

A trick I use is helping people rediscover their sit-bones. Pictured is an easy way to feel these guys. If you do not have any you may be an alien.

The progression that you most follow.

Once you are aware where these bones are address the bar again (best from a rack, bar roughly 1 ft from the floor). Touch to the floor with the sit bones hitting first while simultaneously keeping the shin bones vertical. If you are able to perform from the rack position (bar just below the knee cap) lower the bar 3 inches and repeat until you are pulling from the floor. This is a simple way to regain range of motion while developing both the flexibility in the posterior chain and the strength through the kinetic pattern (the lift).

These are the dynamics included. The relational tension between muscles and connective tissues. These are not (executionable) performance and movement pattern cues. This is a hint into the complexity of the deadlift. We still need to address; Lower back tension. Hamstring flexibility. External shoulder rotation. Scapular depression. Head position. Breath. Tempo. Balance. To name a few.

Anyways it is not about how much or how fast you can pick up the dog food. It is about how efficiently (injury free) and for how many years you will pick the dog food up.

Still think you know it all? Silly silly :p

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

Transverse Plane – Abdominal Training

Lesson for today: The Transverse Plane

So when you do the 150 lb dumbbell on chest sit-ups you challenge your abdominal strength. But this will likely develop imbalances. Obviously if you do not do the; leg lifts, and dragon flares, and kneeling/standing cable crunches, weighted planks, etc. – you will always be weak.

But here is the kicker. If you are standing on the bosu ball doing one legged dead-lifts with a weak 20 lb dumbbell, or using the cable column to do a lunge into standing row, or holding the barbell extended while supine attempting anti-rotational drills. YOU ARE WASTING YOUR TIME!

To once and a while (weekly) train the transverse plane (rotational movements) is a must, but everyday every movement? Not smart. This is one not safe and two not nearly as efficient in developing muscular monsterness/ i.e. contractile potential.

Take home message (practical application). Do both and figure how much of each is correct.

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

Artificial Sweeteners

Here is my take on artificial sweeteners.

First off, this controversial topic is not complicated. Go searching for the studies that we have today and you will see the clear logic. No one has found a direct link between artificial sweeteners and the production of insulin. Therefore logically artificial sweeteners are not to blame. If you have a diet coke with a slab of protein you will be “okay” (for satiety’s sake). The thing is, okay in my book is as good as failure.

Basics:
Artificial sweeteners are sweet. Therefore you feed a habit and craving for sweet (sugar). If you are too weak to kick the sugar (addiction) there may be no hope. The truth (as always) is how to remove the root of disease. It is damn near impossible to walk the line between artificial and real sweet/sugar. Most people fall off the wagon more frequently than they’d like to admit.

Remove the sweetness 100%. Give your body time to adjust. Then, thank yourself.

This is a short blurb on bigger picture concepts.
Keep in mind: food quality. calorie balance. gut health. inflammatory triggers. and most importantly what is the desired outcome -Fat loss. Health. Lifestyle. Boredom. etc.

Have a sweet day. Dan


-updated response.

That is all complicating things. @A.T. You and I have crossed paths because of the paleo diet, correct? So if I am to speak directly to you. No artificial sweeteners in Paleolithic foods. Nothing to discuss. On the other note. Thinking best case worst case scenarios. Artificial sweeteners are FAR down the list of stimuli which will kill us. Should we eat local/paleo? Yes. Should we exercise? Yes. Should we be respectful? Yes. Should we take advice? Yes.

Anyways, the studies typically are routine/exercises considering the doses and the subjects (mice). Obviously aches, cravings, headaches, gi distress, anxiety/stress, etc. are directly related to a.s.’s. The point is I don’t need a study, book worm, or lab rat to figure it out. Pleasure and pain are neighbors, right? As are love and hate. Life and death. Obviously something sweet must be balanced with something sour. Sugar is growth and decay (your entire body, not just your teeth) . I don’t need studies or journalism to figure that one out.

P.S. I am read on the studies. I wouldn’t be so candid other-wise. And the door is always open to new discoveries. In the end we stick to the shopping list and everything will work it self out.

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form