Set SmartER Goals for Athletic and Fitness Achievements
How often do you set a goal to yourself, only to peter out of steam 2 or 3 weeks into the process of achieving it? Today's guest post comes to you from Calah Schlabach, our pro triathlete super star. Calah has some sage advice about setting goals and how to actually accomplish those goals.
When I was in high school, I set goals in my mind, and they were the same every year: win state. Or win all the state titles. At the end of the season, I was usually disappointed--no matter how much improvement I had actually made throughout the season.
In college, my coaches would gather the team into a room at the beginning of each season and we would write our goals down. Like in high school, my goal was the same nearly every year: become an All-American. Run such-and-such time in each distance. My coaches gathered up the papers and we never saw them again.
Up until a couple of years ago, I absolutely hated setting goals. I did it, but it was a routine that I did because I heard that I should.
Why did I hate setting goals?
Because it never seemed to work. Why take the time to reflect and set goals, only to get my hopes up and eventually be disappointed? I would rather spend that time doing an extra workout--which actually would help me, right?
At some point I learned about the SMART (Specific, Measurable, Achievable, Results-focused, and Time-Bound) method of goal setting, and this was somewhat helpful for me in focusing my goal-setting, but even this method left something to be desired.
It helped me to realize whether or not my goals were possible, but still didn’t guarantee that I would actually achieve them.
After all, a lot of things are possible that I have never done. The question remained: Now I know what I want to do, I have confirmed that it is reasonably possible for me to do it, but I still don’t know how to go about doing it! (Like Shia LaBeouf says, sometimes we need to know how to “just do it.”)
Recently, in my coaching at Marymount University, we set up a new system for setting goals based largely on this article from Precision Nutrition. (Give it a read, it's worth it!)
The premise of this goal system is determining which skills I need to grasp in order to achieve my goal, and which practices I need to implement in order to master the skills.
An example comes to mind from something I have experienced in the weight room:
Say I want to deadlift x pounds. My legs are actually pretty strong (thanks bike and run!), but I can’t deadlift that much (I’ll keep those numbers to myself...). So what is holding me back?
Well, it turns out that my form isn’t great, and there are two main reasons my form isn’t great: my core strength and my ankle flexibility. So, I actually need to work on progressive core exercises that will help me learn to brace effectively, and I need to use voodoo bands and stretch with distraction in order to improve my ankle flexibility. Then I can progress toward my weight goal.
So, next time you set a goal, figure out how you will achieve it, and set a plan for doing so.
How to Use Finishers in Workouts for Fat-loss and General Awesomeness: Kettlebell Complexes
Who doesn't love a searing burn in your muscles and lungs at the end of a workout?
Enter the Finisher.
Finishers are a short, intense exercise or group of exercises that usually leave trainees gasping, sweaty, red-faced, and generally pleased (after the fact) with themselves for accomplishing a tough feat. They're useful to up the caloric burn in a fat-loss plan, to add in (an)aerobic work to a strength plan, they can be used for fun (if you like these sorts of things), or all of the above.
The pitfall, however, is making them too intense or too long in duration. They shouldn't exceed ten minutes and certainly shouldn't detract from the main strength portion of your workout. I typically program a finisher be right around 5-8 minutes of work. I also avoid technically complicated lifts- for example olympic lifts, heavy deadlifts or squats- because fatigue will set in quickly and fatigue + technical skill = poop.
I thought it might be fun to have a mini-series on different finisher styles and ideas to incorporate into your own workouts. Today's subject is the kettlebell complex.
Complexes can be done with kettlebells, dumbbells, or barbells. The main objective is not to put down the weight until the complex is complete- a fairly challenging task by the end. Typically, complexes consist of 3-5 exercises, and 5-10 reps per exercise. The complex is complete once all the reps are done; then you rest. Shoot for 3-5 rounds of the complex.
A good rule of thumb for work:rest ratio is 1:2 or, if you're masochist, 1:1. So if it took you 1:30 to complete the complex you'll rest for 3 minutes before starting the next one.
How do you choose your exercises? Alternate between lower body and upper body movements and use multi-joint exercises (exercises that use more than one joint, i.e. squats require both hip and knee involvement).
Here's a sample complex:
Swing to goblet squat
1-arm bent over row
Alternating stepback lunge
2-arm overhead press
Annnnd, here's a short video demonstrating what it looks like when you put it all together. (For time's sake, I only performed 3 reps each).
There are two different was to perform a complex.
- Perform all the reps of each exercise before moving on to the next one, like I did in the video.
- Perform 1 rep of each exercise in order until the total number of reps are completed. Using our video example: 1 swing to squat, 1 row (R/L), 1 stepback lunge (R/L) and 1 press and continue like that until I completed 8 reps of everything.
Word of advice: use a weight that is suitable for your weakest movement in the complex. For me, that would be the overhead press. I can certainly swing more than I can press, however, if the goal is to use the same bell throughout, I want to tailor to my weakest lift.
*Note* if there is a huge disparity between your weakest and strongest movement, it's ok to use two different weights, just switch as quickly as possible and make the weakest lift last or first so you have the least disruption to your flow.
Complexes are incredibly versatile and can be easily scaled to your skill and strength levels. They will definitely increase both muscular and aerobic endurance and burn fat too.
Throw in a complex or two during your training week and reap the benefits!
Breathing and Bracing for Stronger, Safer Lifts
Today we’re going to discuss, or rather I’m going to tell you about, bracing. It’s not glamorous or jazz-hand exciting, but it is crucial for successful strength training.
What is bracing exactly?
To brace your midsection in the context of lifting is simply creating 360 degree (circumferential for you intellectual types) intra-abdominal pressure. This will stabilize the spine and protect it from shear stress.
Mixing shear forces and spines is as smart as sticking a fork in an electrical outlet.
Your brain LOVES a stable spine. When your brain senses instability, in this case in the spine, it will put the brakes on your muscle power. Translation: you’re not as strong if you’re unstable. However, stabilization through bracing reassures the brain that it can handle the load and it will punch the gas on force production and, voila! You can lift more weight (safely).
Charlie wrote about the Valsalva Maneuver, which is merely a fancy name for bracing, a while back if you’d like to take a gander at that post too.
Now, how does one brace?
Below are two videos that explain 360-degree or circumferential breathing- that is the first half of successful bracing and it is a critical step. The other half is locking down the midsection once you’ve established 360-degree expansion with your breath (explained in the first video.)
Below is Jim Laird explaining breathing and bracing at the basic level. I thought about making a video, but why re-invent the wheel?
If you're having trouble breathing with full expansion or feeling what it means to "forcefully" exhale as Jim Laird described, here's a drill that can help teach both. It's wonderful because your receive tactile feedback on the inhale and exhale:
SAPT-ers, do those breathing drills look familiar?
If you’re still having trouble establishing tension through bracing, here is how I explain it to our athletes:
Place your hands around your waist.
Take a deep breath and fill your hands with your stomach- you should feel the front and sides expanding into your hands.
Once you’ve filled your belly, squeeze everything like you’re constipated. (This last cue, while crude, conveys the “braced” feeling better than anything else I’ve tried. It also usually elicits at least a smile.)
Now, apply that to a deadlift: while you’re set up at the bottom, before you begin to pull, take a deep breath (you should feel your belly expand towards/into your thighs), brace like you’re constipated, then pull. In a squat, deep breath at the top before you squat, brace, then squat. It’s as simple as that.
And just because you’re not using a barbell or “heavy” weight (I say “heavy” because it’s relative to the lifter) doesn’t mean you shouldn’t brace. I’m not saying that you should hold your breath and brace your midsection as hard as you can during every movement, but you should always actively brace to some degree.
Apply this oft-overlooked element to your training and you’ll find yourself with a happy spine and stronger lifts!
Get The Most Bang for Your Buck: Tips for 1-Arm Farmer Carries
Today I tried my hand at creating a voice over video. (Laugh all you want- I am easily discombobulated under pressure).
Farmer carries are a fantastic exercise to build overall strength and stability. The overhead variety in particular is effective for building stability throughout the shoulder girdle (for instance, the muscles of the rotator cuff and shoulder blade stabilizers). It also provides a unique training effect to the core musculature to maintain a neutral spine and, as a bonus, the 1-arm variation challenges the opposite side as well as it fights to keep you from tipping over.
Without further ado:
How to Accomplish Fitness Goals: Consistency Is King
Monday’s are my favorite day of the week. As you recover from your recoil of horror, let me explain.
I am a “routine” person. I find comfort and stability in the routines. As a kid, I didn’t really like summer vacation all that much because there wasn’t structure to my day like there was during the school year. Don’t get me wrong, I enjoyed time away from homework and the annoying kids at school, but I usually missed the schedule that school provided. I went to school, I went to practice (various sports, depending on the season), and I attended Girl Scouts (lifetime member!). I carried this into college; I went to class, I worked out (a lot), I studied, and I slept.
I had a pretty regimented 4 years- I kept to my schedule. I woke up and went to bed at the same time every day, I went to the same coffee shop to study, I (almost) always sat at the same table, I worked out at the same times, and even took the same route to each class. Though the details of my schedule shifted a bit every semester as my classes changed, I maintained a fairly rigid structure throughout the week.
Kelsey circa 2008.
At first, weekends were hard for me, because the structure was gone. I compensated for it by working at one of the campus dining halls on the weekends. I clung to my routines as I would a kettlebell during swings.
I know, I was a barrel of fun in college.
I was a competitive body builder in college, as I think most readers of the blog know, and the routine and structure I had helped me accomplish my goals of successfully competing in each show.
I learned through those four years that long-term goals necessitate long-term strategies.
I’ve loosened my tight, death-grip on my schedule over the years- mostly thanks to my loving, patient husband who helps me step outside those routines and relax on the weekends- though I still maintain a fairly structured work week. I have goals I want to accomplish, both short- and long-term, and I know that no matter how weird and wily the week may be, I can fall back onto my routines that allow me to work on each one regularly.
While I’m not advocating that you should NEVER deviate from your schedule, I am saying that structure is a boon when you’re on the path to achieve a goal. It allows for consistency and adherence to processes that propel you forward to that goal.
Do you want to deadlift your bodyweight? Drop 1 minute off your mile time or 5 seconds off your 60 yard dash? Leaner? Improve your performance on the field, court, or in the pool?
All those things take time and consistency.
Question: How are you going to consistently strength train? How are you going to ensure you’re consistently running? How are you going to consistently adhere to your eating plan?
Answer: By planning times in your day/week to do so. The best way to do that is to make it part of your normal routine. Everyone has their own daily and weekly rituals. Simply add training and/or meal prep or both to them!
When I get in the car, I check my mirrors, put on my seatbelt, turn the car on, check my mirrors again, put the car in reverse, and back out. This is my routine, and it’s so ingrained that I do most of it automatically without thinking about it. If I get distracted (say a large bird hits my windshield- true story) and I don’t perform all the checks in order, I usually forget something and I wind up lost on the process.
The same can be said, on a larger scale, about training. If it’s not part of your routine, you’ll forget to do it (or worse, find excuses not to do it). If it's automatically included in your daily life, it takes less mental bandwidth to remember and pretty soon, that seemingly far-off goal is accomplished!
This is my number one piece of advice for anyone looking to improve in the physical fitness realm- be it for athletics, aesthetics, or life- make it a part of your life routine.
Supplements- How to Ensure You Get What You Paid For
Today's post comes from Michael Hull, SAPT intern and all-around nutrition research whiz. Michael is finishing up his degree at George Mason (while working full time!) and also works for Examine.com- which is a superb resource for everything regarding supplement and nutrition research. You can find his personal web site HERE. In short, he is one smart cookie and you would do well to take a gander at his advice!
Supplements: How To Ensure You Get What You Pay For
I want to tell you a tale of Jack and Jill. Jack and Jill both had some unfortunate experiences buying less than stellar supplements, which they probably could have avoided by reading this blog post (so congratulations to you, dear reader, for being ahead of the game).
Jack’s Fish Oil
Jack has some very high triglycerides (i.e. he had too much fat in his blood. No good!). Both he and his doctor discussed his situation and decided they would try having him take some fish oil supplements to get his triglycerides under control. Jack went out to his local CVS and bought some fish oil pills and dutifully took them over the next month. Upon returning to his doctor, Jack was disappointed to find that his triglycerides had not dropped as much as expected. Unbeknownst to our friend Jack, the pills he had purchased did not contain everything promised on the label and had become oxidized. Essentially, the fish oil had gone bad, causing it to lose some of its triglyceride-lowering power.
This problem is more common than you might think. A study of 32 fish oil pills found that more than 90% of them did not contain all of the beneficial omega-3 content claimed on the label. Many contained less than 70% of the stated omega-3 amount. Half of them had gone rancid. Now, these discrepancies may not be due to any nefarious motives by the Big Fish Oil industry. There could have been oxidation that occurred during the packaging of the product or when the researchers handled them for testing. Seasonal variation in omega-3 content of fish is another possible explanation. For someone who is otherwise healthy, consuming oxidized fish oil will not likely have any deleterious effects, but it may dampen some benefits of the oil. However, if you are like our friend Jack and are trying to improve some blood markers, taking a bad fish oil may yield less substantial results over a consuming a non-oxidized oil.
Jack could have avoided this whole debacle if he had opted for a 3rd party tested and verified fish oil pill. Where can I get these 3rd party tested supplements you ask? I will tell you right after we check in with Jill the gym rat.
Jill’s Protein Powder
Jill is just a girl that wants to make sweet sweet #gainz in the gym. To help achieve her gains goals, she consumes a protein shake on workout days to help support her muscle growth. What Jill doesn’t realize is that the protein powder she is consuming has been tainted with cheap filler products that will most certainly not assist her in building maximum muscle. Some creative minds in the supplement industry have figured out a way to trick the standard quality control measure, called the Kjeldahl method, used to calculate how much protein content is in a powder. By adding in cheap filler products like arginine, glycine, creatine, and taurine the Kjeldahl test can be fooled into thinking the protein powder in question is a quality product.
PRO TIP - If you see crystalline material in your powder it’s an indication of high amounts of taurine. Do yourself a solid and go seek out another brand.
Brands that have used this dishonest tactic in the past include:
Body Fortress, ProSupps, MusclePharm Arnold series, 4 Dimension Nutrition, Designer Whey, Mutant Nutrition, Gaspari Nutrition, Giant Sports Nutrition, Infinite Labs, and Beast Sports Nutrition.
Currently, some of these manufacturers are being sued in court over these practices.
By now, some of you may be wondering how the supplement industry can get away with selling some of these shoddy products. For a better understanding of why the supplement industry is so unregulated, John Oliver has a very informative rant on this topic.
How To Avoid Sketchy Supplements
Luckily, all hope is not lost. There are 3rd party companies that will test a brand's supplements to verify that they contain what the lables say they contain and that they are free from any harmful or illegal substances. These independently verified products are particularly useful for professional or NCAA athletes by helping them avoid unknowingly taking a supplement that has been contaminated with a banned substance. If you, as an athlete, test positive for a banned substance it does not matter if you ingested it unwittingly from a tainted supplement. You will get suspended or otherwise punished regardless; even more reason to ensure your supplements are clean.
There are 4 major players in the supplement testing industry. I’ll go over each one of them below starting with my favorite two: NSF and Informed Choice.
NSF
NSF international is one of the better-established testers. Their testing is incredibly thorough and is the certification most NCAA athletes look for when choosing supplements. Each product batch undergoes testing and all products that pass will have the blue NSF seal right on the packaging. To find an NSF certified product, search one of the databases listed below:
NSF Certified Dietary Supplements
NSF Certified Functional Food and Beverages
Informed Choice
The folks at Informed Choice are the new kid on the block but have a stellar reputation for their rigorous testing methods. Informed Choice test for “substances that appear on the World Anti-Doping Agency (WADA) Prohibited List, as well as lists from organizations such as the NFL, NCAA, and MLB”. Products that have passed their testing will have a green Informed Choice logo on the label. Certified Products can be found here.
United States Pharmacopeia
The USP has been around for a while now. They will test for things like contaminants, bioavailability, and ensure good manufacturing practices. The USP will also randomly buy samples from the open market to ensure the supplements are still up to par. To find products that have the USP label, check out their site here.
PRO TIP – Costco’s Kirkland Signature brand supplements are all certified by the USP.
Consumer Lab
Last but not least, we have the folks at CL. They also test for substances banned by the World Anti-Doping Agency (WADA) and participate in the Athletic Banned Substances Screening Program (ABSSP). However, unlike the other supplements, they do not put their seal of approval on each product tested. You have to look up supplements on their site beforehand.
Now you are equipped with the knowledge to never be swindled by devious supplement manufacturers ever again. Go forth and buy safe supplements!
