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Modern Hunter Gatherer

Guest Post by Coach Rob from Crossfit Bothell

“Let food be thy medicine and medicine be thy food”

― Hippocrates

Modern Hunter Gatherer: One of my primary responsibilities in life is to provide for my family’s needs. My primal side derives great pleasure in ensuring that my clan is well fed so that they have the energy to attack their day, and the nourishment to improve themselves. We have it incredibly easy in the United States today. Food is very readily available at a very low price. For a historically small fraction of the average US wage earners salary, an entire family can be fed. People still try to push that fraction lower and lower. Most of us are on a fixed budget, so reducing any part of that budget will free up financial resources for other “things.”

Let’s step back a moment and analyze what we are really spending our money on. If you take each line item in your budget and assign an inverse weighting factor to its value with respect to your health and longevity, how much value are you really getting out of your money? Let’s look at an example budget with some weighting factors applied.

In this example, the most important items to your health and longevity are shelter and sustenance.  I am using a scale where ‘1’ is critical to your longevity and future-self development; a ’10’ is detracting from your potential, and a ‘5’ is neutral.

Your cable TV bill ensures that you catch the very latest episode of The Biggest Loser and rates a ’10’ because it is not contributing to your longevity, it is actually detracting from your ability to improve yourself.

Entertainment is stress relieving and contributes to life enjoyment; a good book, a pass to a state park, or tickets to a stimulating concert.

Some of you will argue the exact weighting factors that I have used here. You are missing the point. Each individual value could be a topic of an entirely different post and discussion. Suffice it to write: these are my ratings, make your own ratings, but be sensible and realistic.

Don’t get me wrong, I understand that it is hard to give up the other “things.” I understand that money is tight. It is always easiest to look at the biggest items in a budget and try to reduce them to save money, that is where you can make the most financial impact. My argument is that approach may be short-sighted. The financial analyst in me struggles with making that statement. If we focus on long term financial gain, then every dollar we can save as early in our lives as possible will have a significant impact further down the road. My point here is to consider if saving that dollar now so that you will have more money down the road is the right decision, even if it is going to adversely affect your health.

At age 65, would you rather have a million dollars and perfect health to enjoy it with; or have 1.2 million dollars with a failing body and mind?

How much extra money will you need to deal with your failing health? Are you actually financially better off in the latter case, or do you have more money and a lot more expenses along with that failing body?

Next time you are at the grocery store and you think that the fresh food costs too much compared to a boxed dinner that will fill you up for the day. Look at the ingredients in that boxed dinner and compare it to the ingredients in the fresh vegetables in the produce isle. Which one is going to protect and enhance your body for the long term? Which one will poison you?

Yes, eating healthy will cost you more. Yes, many of you struggle with you finances already. I respect your right to make the decision that works for you. Make a conscious, informed, decision though – don’t fall into a trap. There are more variables involved in your budget that just dollars. Think about the value and cost of health.

Original Post Modern Hunter Gatherer by Coach Rob S from Crossfit Bothell

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Thoracic Mobility (or lack thereof)

Importance of Thoracic Mobility

As discussed briefly in the topic of Functional Movement, posture will dictate pain. It can dramatically affect the quality of our movement, risk of injury, and overall health. Thoracic Mobility is a key component in dictating posture and movement.

Who sits at a desk for most of the day?

Who slumps while sitting during a class, meeting, or meal, and who has to continually check their posture while lifting and performing other forms of physical activity?

…….

In general, it’s easy to be lazy with our posture because we do not see immediate side effects. However long term side effects of poor posture can be painful, dangerous, and all too common.

A Quick Spinal Anatomy Lesson

Before we begin to talk about thoracic mobility specifically, let’s look at the structure of the entire spine, and how each of the parts of the spine have determined roles.

Working our way from top to bottom, the first 7 cervical vertebrae (C1-C7) within the spine are found in the neck, allowing for rotation of the head independently of the torso. The following 12 thoracic vertebrae (T1-T12) form part of the thoracic cage—along with the ribs and the sternum—which serve as the main protection to the visceral organs of the body, such as the heart, lungs, and esophagus (so, you know, pretty important). We will discuss shortly the specific function the thoracic vertebrae play in movement. Next, 5 large lumbar vertebrae (L1-L5) in the lower back bear most of the body’s weight. Finally, connected directly with the pelvis, is the sacrum (S1), composed of 5 fused vertebrae, and at the end of this structure is found the coccyx.

Side Effects of Poor Thoracic Posture

When one does not have good posture within the thoracic vertebrae there are many side effects. An extreme example of poor thoracic vertebral posture is called kyphosis. This can be seen in people who have abnormally rounded upper backs, and is commonly known as a hump, or hunchback. Yes, Quasimodo, the hunchback from Victor Hugo’s novel The Hunchback of Notre-Dame, had a severe case of kyphosis! While this is an extreme spinal disorder, do your shoulders slump and round while seated, standing, or walking? While squatting or lifting heavy weights is it difficult to maintain enough force and keep your chest up? Do you have lower back or neck pain? These can all be effects of poor thoracic spine posture and mobility.

Lower back and neck pain can be directly caused by a misuse of the thoracic spine. Hip mobility is probably the most important and mostly commonly understood (we’ve often heard: “Push your hips back!”). It may be more difficult to understand the function of the thoracic spine—rotation, flexion and extension. These functions are commonly misunderstood and compensated as the functions of the lumbar spine. As mentioned above, L-Spine is built for stability and has enough responsibility.

Benefits of Increased Thoracic Mobility

With increased thoracic mobility, overhead lifts and exercises become much easier. Movements will not be impinged by the shoulder blades (scapulae) and chance of injury will decrease. It will also cause the placement of overhead weights to be more stable. The excuse that “my muscles are too big, I can’t move my arms that far” also diminishes unfortunately, but we believe safety is more important. Air volume in the lungs will also increase. Strength and explosiveness of movements improve as the pressure is not placed upon the lumbar spine which can now to provide stability.

In order to increase thoracic mobility, ask your doctor for appropriate exercises. Also check out some of our favorite mobility exercises. The most common is foam rolling—next week’s topic! Improved spinal posture not only makes us appear more confident aesthetically, More importantly it keeps us more mobile and comfortable while performing exercises and normal daily activities. Overall, this can reduce our risk of pain and injuries.

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What is Functional Movement?

When one hears the term “functional movement” for the first time, several things may come to mind. Perhaps it is the name of a specific exercise, a form of therapy, an health approach, or a fitness test. While the definition is not any one of these specifically, it does combine several of these ideas. A functional movement approach focuses more on the quality of movement, than the quantity. It focuses on allowing us, as kinesthetic beings, to move efficiently with proper muscle and joint control, with minimal effort, and without pain.  

From the Beginning

   If you look at a young child it seems natural for them to move in ways different than adults. Similarly, you may feel this when you “feel” older and can’t bounce back as quickly. Kids definitely have greater flexibility and a greater range of motion. For example, if you watch a child squat down to the floor to pick up a toy they do it without pain or “noisy knees”. Perhaps you notice the child’s squat is far better than yours—even after years of training! Feet are flat on the floor, butt is back, and knees are above the ankle. It may not seem fair, but is understandable.

   As soon as we are born, we begin developing dominant muscles. .This also implies that other muscles weaken in time through lack of use or through injury. However, as adaptable beings with incredibly plastic and innovative bodies. Our body learns to compensate for its varying parts. With time, the body can become unbalanced and inefficient. Instead of the remaining at a high optimal functional ability we start to compensate. We can train our bodies with various exercises and good habits to be strong, flexible, fast—functional. Similarly, we can train our bodies to develop poor habits of immobility, imbalance, and increase our risk of injury.

Functional Movement Screen

   Gray Cook is one of the forerunners in the development of a functional movement approach. He strongly believes that “Human movement patters are the bedrock of all the other skills exercises and activities we do.” He developed a test, now used all over the world, and with world-class athletes, called the Functional Movement Screen (FMS). The FMS is comprised of seven movement patterns. Deep squat, hurdle step, in-line lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability. Three additional clearing tests are given to assess the presence or absence of pain. This screen is an analysis of fundamental movement patterns and evaluates the dynamic and functional capacity. This movement screen should be completed before beginning an exercise routine to determine efficiency of movement patterns. Furthermore it offers a different approach to injury prevention and performance predictability.

Functional Movement in Your Life

To ensure a physically healthy and active lifestyle it is important to not just go about our lives without thought of how our bodies were created to move. When we walk, run, sit in front of a computer, or wash the dishes, we should be attentive to how we utilize and optimize our bodies. A functional approach to our way of living will aid us in remaining active and healthy for more of our lives.

Often the topics of exercise routines, nutrition, or diets can easily become discouraging to those who desire to adopt a normal exercise schedule. There are infinite programs, forms of exercise, and information telling us what foods are the “best”. I believe so many people have a difficult time implementing healthy habits in their lives is due to lack of knowledge or fear. We all can relate to this. The first time a person walks into a gym can be overwhelming with all kinds of strange looking equipment. Perhaps they have no knowledge in how to use training equipment and fear that everyone will be watching. However, I know that feeling does not remain for long. As a person grows in knowledge through practice and mistakes, he or she typically becomes more confident.

APPLY IT

Developing an exercise schedule takes time and perseverance. Patience will definitely pay off when it comes to your health. Exploring the fundamentals of movement can help you develop a healthier base of training and limit your risk of injury. There are a ton of fun ways to apply a functional strength program. Subscribe to our blog for more releases on how to incorporate Functional Movement into your daily life.

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Let’s Dance!

For thousands of years, dance has provided a way to engage in physical activity, counter negativity as well as improve psychological disorders. Dancing promotes self-expression and positivity of ones physical and mental health.

As a dancer myself, primarily Ballroom, I have received many benefits through my years of dancing. Dance has taught me more than just steps. It encourages me to remain positive. Dancing continually teaches me the beauty of individuals and the power of physical activity. Most importantly it embraces the joy that can come through the combination of partnership, music, and movement. Listed below are three of the many remarkable benefits this art and activity provides.

1.Dance gets you moving and active.

Dancing is a very beneficial form of aerobic exercise. Over the years, more research has accumulated on the physical benefits. Studies have shown that not only can you lose weight by dancing (a common reason for participate), but that it can change other aspects to physical health. This may likely improve one’s quality of life and self-perception. Some of the many benefits include: improved heart and lung health, increased muscular strength and endurance. It also may create stronger bones and reduced risk of osteoporosis. Choreographed movement can also improve balance, coordination, flexibility, agility, and spatial awareness. The variety of benefits makes it an amazing form of exercise that can be enjoyed and extremely valuable for all ages!

2. Dance can counteract many negative psychological disorders and habits.

Research shows that dance provides relief, improvement, and even sometimes complete healing from many psychological disorders. Furthermore, dance can assist those struggling with abuse, trauma, violence, and sickness. Unfortunately some think the influence can also occasionally exacerbate various psychopathologies. These include body image obsession, eating disorders, or negative self-perception. However, there is far more research emphasizing the benefits that dance provides to those struggling with these challenges. How does dance counteract these psychological disorders and harmful habits? It reduces stress, creating space to self-express and heal. Additionally fluid movement helps physically by increasing levels of serotonin- the “feel good” neurotransmitter that assists in regulating anxiety, happiness, and mood.

3. Dance increases positive physical and mental well-being.

As listed above, movement can chemically increase feelings of happiness. This is due to the release of serotonin produced when enjoying this form of physical activity. There are also many social benefits associated with dance! These include connection and communication with others, learning respect, appreciation, and confidence. Also, it can affect our well-being by increasing empathy and self-acceptance when we allow ourselves to self-express and feel more present in our bodies. This deepening connection of mind and body has been shown to increase happiness and positivity.

Not only does dancing provide us with an outlet to be more present with ourselves— and others—but it is fun! It is a beautiful fusion of physical activity and music. These both have significant benefits to one’s mind and body.

Get moving!

Just as there are countless styles of dance, there is something for everyone! Whether you prefer partner or solo, they can all provide remarkable benefits physically, mentally, socially, and psychologically.

Please join us on Saturday, April 22nd 2017 for a free Recovery Workshop from 12:00-1:00pm! You can also contact Kirkland Dance Center for more information regarding their wonderful selection of classes.

KDC teaches a variety of classes including Jazz, Tap, Hip Hop, Modern, Ballet, and Lyrical/Contemporary.

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