Crossfit Randomization vs Tacfit Periodization

October 31, 2014 – 10:58 am
In a recent article contrasting Tacfit and Crossfit, some disagreed with my use of the Crossfit definition as, "Randomly Selected, Functional Exercise performed at High Intensity," when many use the term Constantly-Varied rather than Randomly-Selected. Before you think I'm trying to mischaracterize Crossfit to create a strawman fallacy, I'd like to add that "randomly selected" and "constantly varied" are not conflicting definitions, nor are they even rejected by the founder and leading trainers. I did not create this definition. Founder Greg Glassman defined Crossfit as using randomization as the basis for Crossfit, "The CrossFit definition of fitness comes from three operational models explained in the Level 1 Training Guide: balance in CrossFit’s 10 general physical skills, the hopper model of random physical challenges, and the balance of the three metabolic pathways." ( Crossfit lead spokespersons, such as Dave Castro at HQ, repeatedly explain that constant variance IS random in selection of WODs, but ...

PAIN: Last to Arrive - First to Go

October 27, 2014 – 11:10 am
Pain is the last to arrive and the first to go. Just because you're out of pain, doesn't mean you should stop your exercise. Unfortunately, we are often only conditioned by pain-aversion, and not by the promise of pleasurable (endocrinal) performance; but we can be both. I hear the frustration of physical therapists, who cannot push their clients to move from the remedial "therapy" period of rehabilitation, into the generative "conditioning" period of post-habilitation. They have liability issues, and insurance limitations. A solid exercise program should take you off of the convalescent couch all the way through to restoring your athletic vitality. If you're in pain, use this as an opportunity to improve some lifestyle patterns. If you're out of pain, use it as an opportunity to improve some lifestyle patterns... so pain does not return, and so the thrill of physical performance returns to your life... which studies prove can be ...

Worker’s Compensation Mobility Flow (video inside)

October 25, 2014 – 12:58 pm
For two years, the Department of Homeland Security sent me across the country to prepare state and local law enforcement departments for the challenges of their jobs. Although specific tactical fitness requirements were sorely needed, 65% of the personnel could not even enter exercise due to lost mobility from training-related injuries, job-related adaptations, and age-related sedentary decline. From the observed common problems, I released a full system of recuperative mobility which gave them access to exercise intensity again, once the pain and injuries were overcome and the mobility restored, called But because the session takes an hour, some don't make the time to perform it. So, here is a quick primer you can perform anywhere and anytime to compensate for all of the slow creep of lost function and keep fluid, mobile and supple. You can have the best diet ...

5 Strategies if you Can’t say NO to a Craving (yet)

October 25, 2014 – 8:36 am
   Emotional eating is not a failure of character, but insufficient tools and timing for volatile biochemistry. Emotions aren't "bad or good" - emotions are the human experience, but some kinds and degrees of emotions can compel us with impulses to make unhealthy choices. Emotions are specific molecule, so prepare yourself proactively, counter actively and even retroactively for the fall out with these 7 strategies for strengthening will power to overcome cravings: 1. If you can't say "No," say "Wait." The impulse can be very strong, but each time you deny the craving, you release chemistry which makes it easier for your brain to abstain the next time, and eventually the craving comes only to your mind as an idea, rather than a flood of emotion. You can fight a bad idea with a good reason, but it's hard to fight a strong emotion with good logic. So, if you can't say ...

Dyslexia Talk in Bellingham, Washington

October 24, 2014 – 9:53 am
Learning "disabilities" involve the neurological trade-offs of being placed in an environment opposite of your neurological advantages. Come here my open-to-the-public, family-friendly, child-advocating discussion on learning abilities TONIGHT at Bellingham High School! - Parents and non-dyslexic siblings get an experience of learning delay when facing language difficulties, to develop awareness of the internal event in their dyslexic children and siblings. - Educators and administrators gain insights on this phenomena from the "inside" so they can understand the internal dialogue and pressure a dyslexic experiences. - Dyslexics gain pride in the neurological advantages that these trade-offs cost, as well as personal strategies for mitigating those trade-offs by USING OUR STRENGTHS! - Everyone becomes inspired as a community think-tank of neurodiversity! Nothing could make me happier than being able to speak with our brilliant dyslexics and their amazing families, as well as our advocate educators and ...

Don’t Stretch Tightness - Shave Tension

October 24, 2014 – 9:51 am
Lower back seized though uninjured? Prior injury, though healed, can echo reactive patterns across connective tissue (for even dormant decades) so when it feels strained again, your fascia intelligently tightens to create a protective splint around the area. We often confuse this with something our body has done "wrong," and as a result try to stretch the tightness... Resulting in greater reactivity, and hence, more pain. Move to but not through the tightness is the key characteristic of resorting intuitive flow ( Two days ago, I had to perform a 5 hour exercise demonstration for a photography shoot, after a high intensity workout in the AM. My lower back seized that evening, so I returned to my release strategy from Intu-Flow. My lower back improved to about 90% full release today over yesterday's 85%. Two more days and I'll be back to full function. Due to ...

Clubbell Yoga hits SHAPE Magazine (November 2014 issue)

October 24, 2014 – 9:50 am
Are you ready for a strong, functional, agile Shape? It's here. Summer Huntington, once a student, has become the teacher. Clubbell Yoga has EXPLODED worldwide, now featured in the November issue of SHAPE Magazine. She continues to be one of the most driven yet grounded, hard working yet balanced professionals I have had the honor of working with. a2a_linkname="Clubbell Yoga hits SHAPE Magazine (November 2014 issue)";a2a_linkurl="";

You’re as Old as Your Handshake!

October 23, 2014 – 10:24 am
You're as Young As Your Handshake! How firmly do you shake hands?  Regardless of the many countries I've visited, a firm handshake is considered a sign of self-confidence. Your handshake may be more of an anthropologically significant communication of your health, as research clearly shows your grip is also an indicator of your longevity. Many studies demonstrate an undeniable correlation between grip strength and lower risk of mortality (1). One study, in particular, shows that your grip can be an indicator of your actual biological age (2). Poor grip strength, contrarily, can be indicative of disabilities in later life, along with cognitive decline (3). Presumably, this grip-to-grave phenomenon relates to the amount of real estate dedicated in your brain to your hands. Neuroscientists use a model called the "Cortical Homunculus" to describe the amount of brain space your hands take up. It is a visual representation of the concept of "the body within ...

The Dangers of Static Stretching

October 21, 2014 – 4:27 pm
  The Dangers of Static Stretching Soviet scientist and physician Alexander Bogomoletz wisely said: "Man is as old as his connective tissues: " If you rely on tissue elasticity for flexibility, you'll lose it. You must master the regulation of selective tension in order to gain dynamic strength. Tendons do not need to be maximally stretched to be torn. Tears result from a special combination of sudden stretch and muscular contraction. Everyone has slipped on ice at some point in his or her life. When you slip on ice your body is thrown off-balance. It reflexively attempts to restabilize the breach of stance integrity. The tissue that you stretch when you slip, say the hamstring or the groin, will contract to the original position. Voilà … Tear! It’s caused by a stretch from one side and a simultaneous contraction on the other. This involuntary event is called the “stretch reflex”: a muscle that ...

Access An Untapped 50% Of Your Muscles!

October 21, 2014 – 9:09 am
  Most people hear moderate intensity exercise is critical, but only walk, spin or jog several days per week. This actually only involves low intensity exercise using slow twitch muscle fibers. But there are three types of muscle fibers: slow twitch, fast twitch and super fast twitch; the two fast twitch fiber types make up 50% of your muscle and they don't get used during low intensity. Your body conserves the fast and super fast twitch unless you add velocity. Conventional strength training and cardio only access slow twitch, because your body prefers to use these first, trying to not recruit your fast twitch muscles and work anaerobically (without oxygen). If you're not seeing dramatic results from your exercise using strength training and cardio, it's probably because half of what your capable of isn't accessed by low intensity exercise. You don't need to tap your fast and super fast twitch muscle often; moderate ...