NEW SITE!!!!!

For all those that have been following the blog…THANKS!  The new site is    surfstrengthcoach.com      Check it out!

INSTEAD OF McD’s

 $20 on fast food garbage..NOPE, $20 of REAL FOOD

I value my health, and body, so I spend money on my health and body.  I heard a recent stat that the average american spends 4% to 9.8% of income on food.  The majority of countries in the world rival that with as much as 70% of income being spent on food.  Quite a disparity, and very likely relates to the fact that most americans are fat as sh#t and eating cheap garbage.  So instead of  buying what would equate to 3 value meals at McDonalds, I bought some goods that will actually contribute to my health and well-being.  Again, I value my health and my body, and my actions, such as buying REAL food reflect my values.  FOOD MAKES ME HAPPY!

EAT THE RAINBOW

Raw Milk- commercial milk is absolute junk in my opinion.  This stuff is a bit expensive, but worth every penny.

Corn- corn on the cob with cayenne, salt, and coconut oil is the real deal

Cucumber-not a huge fan of cucumber, but i’ll slice it up on a salad, or make tzatziki

Bell Peppers

Kale- eat your greens!

Broccoli- for omelets

Radish (first time i’ve bought one… cooked it with a whole chicken.. pretty rad!)

Red Potatoes (baked, salted, and covered in coconut oil….. yeah, pretty serious)

EAT YOUR VEGGIES

ORGANIC CAULIFLOWER: ROASTED/CURRIED….  $3.50 CHEAP!!! 

 

This is a seriously GOOD  recipe.   I hated cauliflower…for damn near my whole life, but finally gave this a go, and now eat it about once a week.  It’s CHEAP, even the organic variety, and EASY to make. 

who knew cauliflower could be good!!!

 

Cauliflower: member of the cabbage family; contains indoles (potential cancer fighters), contains sulforaphane (potent antioxidant and stimulator of natural detoxifying enzymes), great source of manganese, vit C, vit K, and also provides ALA (alpha-linolenic acid)

1 head of cauliflower- cut up into whatever size chunks you prefer

-place cauliflower into baking dish, add coconut oil to coat, and cover with foil.  Bake at 500deg. for 15 minutes

-take out of oven, remove aluminum foil

-add seasoning- curry seasoning, salt, pepper.  I personally also add extra turmeric, cardamom, cumin, cayenne, and crushed red pepper

-place back into oven (still 500deg) uncovered, for about another 15-25 minutes, turning the cauliflower every 5-8 minutes so it will roast evenly

FINISHED- EAT YOUR VEGGIES!



SHOULDER "Prehab"

IT AIN’T REHAB, ITS PREHAB!  THE FACEPULL              

In past posts, I’ve shown you guys how to start incorporating thoracic mobility into your workouts, and why it’s important.  Even if you currently have rotator cuff injuries, which just about every surfer will deal with at one point or another, you need to work on T-spine (short for thoracic if you haven’t nailed that one) mobility.  So what else should you be doing if your shoulders are in relatively good shape?  Enter the FACEPULL.  There are certain mechanics of the shoulder that are important, not only for our paddling ability, but to properly stabilize your scapula.  If  your scapula isn’t stabilizing properly, it’s going to allow excess motion, or inefficient motion, which is going to eat up your rotator cuff tendons.  Rotator cuff tendons that start to get impinged, or  experience microtrauma is leading you down a shitty path, one that leads to doctors bills, sore shoulders, and an overall crappy time.      Once or twice a week, add facepulls to your gym routine. Use a lighter weight, and stay with higher reps….. think 2 sets of 16-20 reps, with a slower controlled movment.  For those interested in what exactly this is working on:  scapular adductors (rhomboids, mid-trapezius), a bit of lower trapezius (which helps with scapular depression and upward rotation-which are both good things), and two muscles that comprise part of your rotator cuff (infraspinatus, and teres minor).  All in all, this exercise is solid, and will really help to improve your shoulder mechanics.  Throw in some Pec. Minor stretches….. and you’re having a hell-uva shoulder party!

SHOULDER “Prehab”

IT AIN’T REHAB, ITS PREHAB!  THE FACEPULL              

In past posts, I’ve shown you guys how to start incorporating thoracic mobility into your workouts, and why it’s important.  Even if you currently have rotator cuff injuries, which just about every surfer will deal with at one point or another, you need to work on T-spine (short for thoracic if you haven’t nailed that one) mobility.  So what else should you be doing if your shoulders are in relatively good shape?  Enter the FACEPULL.  There are certain mechanics of the shoulder that are important, not only for our paddling ability, but to properly stabilize your scapula.  If  your scapula isn’t stabilizing properly, it’s going to allow excess motion, or inefficient motion, which is going to eat up your rotator cuff tendons.  Rotator cuff tendons that start to get impinged, or  experience microtrauma is leading you down a shitty path, one that leads to doctors bills, sore shoulders, and an overall crappy time.      Once or twice a week, add facepulls to your gym routine. Use a lighter weight, and stay with higher reps….. think 2 sets of 16-20 reps, with a slower controlled movment.  For those interested in what exactly this is working on:  scapular adductors (rhomboids, mid-trapezius), a bit of lower trapezius (which helps with scapular depression and upward rotation-which are both good things), and two muscles that comprise part of your rotator cuff (infraspinatus, and teres minor).  All in all, this exercise is solid, and will really help to improve your shoulder mechanics.  Throw in some Pec. Minor stretches….. and you’re having a hell-uva shoulder party!

SINGLE LEG BOX STEP UPS

YOU NEED TO PRACTICE SINGLE LEG WORK!!

STRONG FEET, STRONG LEGS

 

As a surfer, you need to be working on stability, strength, power, balance, and proprioception, all on a single leg!  Squats are great, but think for a minute about your legs on a surfboard.  They are in constant motion, dynamically involved in all the previously mentioned qualities,  all while working largely independently of each other.  I could go on with why this is so crucial, the positive effect on glute max and medius recruitment, the stability and mobility required at the ankle complex, but BOTTOM LINE- USE THIS EXERCISE!!  Single leg work is an ABSOLUTE MUST in knee injury prevention.  In the video, I  demonstrate a beginner version (low box), and a more advanced weighted version.  Form is critical when working on step ups, to not only ensure proper muscle activation, but to also save your knees.  The force needs to be applied through a strong foot, with emphasis through the heel (this is an attempt to prevent quad-dominance, which can stress knees).  Squeeze your glute, then drive yourself upward.  Do not allow the knee to move excessively laterally.  If this occurs, lower the weight, or box height.  Also, pay attention in the video to the side profile shots.  Watch my knee, see how it doesn’t move way out over my toes?  Mimic that!  Start utilizing step ups, with rep ranges of 10-14, but perform them perfectly, and occasionally work on them in your bare feet… as this will help strengthen all those little foot muscles….  which is great for board control.

OPEN UP YOUR SHOULDERS!

BAD POSTURES=BAD SHOULDERS

OPEN UP YOUR SHOULDERS—–STRETCH!!!

Which Posture Are You?

Kyphotic posture…  check out the picture, the image on the right is a pretty severe thoracic spine kyphosis, and unfortunately damn near your average american.  As I’ve discussed in a previous post, surfer’s shoulders, this posture will wreak havoc on your shoulders, literally tearing up tissue when you’re out paddling for extended periods of time.  So how can you start correcting this posture.  Stretch!!  But you need to be smart about your stretching, and specifically stretch the muscles that are tight, causing you to stand like a caveman.  You need to start stretching out your flexor chain: psoas, rectus femoris, SCM, rectus abdominis, and several other muscles along the front portion of your torso.  Stretching Pec. major, Pec. minor, subscapularis, and anterior deltoid are gonna have to happen at some point also, along with your lats and a smaller muscle teres major… but we can get to those at another point.  So if you are at all interested in improving your shoulder/paddling performance, and not walking around with terrible posture, work on the stretch shown in the video.

I "f"-ing LOVE breakfast!

Seriously, by far, without a shadow of a doubt, breakfast is my absolute favorite meal of the day.  Anyone that knows me closely, instantly realizes how seriously I take food.  Why people don’t take seriously the foods with which they are supplying their own body, to rebuild and repair itself, escapes my understanding.  But again, seriously, I love breakfast. 

This is what I had this morning:

2organic eggs, organic bacon, Raw Milk/carrot/strawberry shake, plantains and onion hash

 

So why should you as an avid surfer/athlete, take more than two seconds to eat a piece of crap pop tart, and put something decent into your body for breakfast?  What you consume at breakfast, basically determines your energy levels, energy output, hormonal balances, and well-being for the remainder of the day and not to mention, YOUR OVERALL HEALTH.  This becomes exceptionally relevant when you’re gearing up to be out in the surf for 4hours.  So don’t be a lazy-ass, and make your breakfast choices something decent. 

BREAKFAST BASICS:  The BIG 3 macronutrients.  Carb/ Protein/ Fat:   You NEED to eat all 3 at breakfast, not just one like the typical american, BUT, your ratios of these 3 is what’s relevant.

This opens a big friggin’ door for specific opinions on the relevance of what the rations of C:P:F should be, but that can be a pretty big rabbit hole, one filled with south beachers, atkins, zone, paleo, metabolic typing, on and on and on.  I personally believe we as a modern society rely WAY TOO heavily on nutrient poor processed grains (shitty carbs).  And I’d bet most of you folks out there would view a big bowl of some quaker oats to be the best option,…   well,,,,, I’m gonna have to disagree with you… mostly.  Like I said, this opens a lot of doors into nutritional opinions, which I’ll delve into at some point, but not yet.  Besides that, every one is an individual, meaning we all have differing ratios of macronutrient needs depending on your genes, heritage, energy expenditure, stress levels, hormonal needs, sleep or lack there-of,,,, etc. etc.  What works for me and keeps me at my best, might not be the best option for you.  You’ve got to find what jives well with your body.  So what to eat?

MY CURRENT THOUGHTS ON BREAKFAST:  

For sustained energy throughout the day, and for my personal well-being, I sway to the side of heavier fat (the good kind- not a bunch of low quality polyunsaturated fats), and protein. Think organic eggs, coconut oil, coconut milk, raw nuts, avocado, organic bacon, grass-fed meats, and RAW milk, for really good sources of saturated fats and proteins.  This helps not only for my hormonal health, but also helps supply sustained energy for the hours out in the water, the gym, or for work.  For carbs, some fruit is great, or some decent starch (think sweet potato hashbrowns, or some plantains), but don’t to heavily over-do it on the starch, or you’re setting yourself up for blood sugar highs and lows, which equals feeling crappy, and low energy.  Fresh juices are a solid option too, but again, you gotta watch your blood sugar levels.  I’m just not at all on board with the grain cereal, bread/bagel/waffle, and low-fat milk/soymilk epidemic.  I personally in fact feel that it’s detrimental to your health and longevity. 

This breakfast makes you fat and tired. Looks familiar?

  Renowned strength coach and nutrition smart guy, Charles Poliquin, even has what he deems his Meat and Nuts breakfast approach, and there are TONS of other extremely bright individuals in the health community that would agree with a heavier fat/protein loaded breakfast.  This kind of smacks the face of the standard american breakfast, but look at the standard american, and it’s not too hard to see that something is WRONG.  Give these style of breakfasts a try, and I know you will be not only healthier for it, but you’ll also feel better overall. 

If the saturated fat scares you, well you’ve got a lot to learn about the truth regarding saturated fat and unsaturated fats…  so hold my hand, and i’ll show the way daniel-son.     

know-your-fats   Check out this Weston A. Price Foundation link and get your learn on about Fats, and what constitutes a healthy fat.

I “f”-ing LOVE breakfast!

Seriously, by far, without a shadow of a doubt, breakfast is my absolute favorite meal of the day.  Anyone that knows me closely, instantly realizes how seriously I take food.  Why people don’t take seriously the foods with which they are supplying their own body, to rebuild and repair itself, escapes my understanding.  But again, seriously, I love breakfast. 

This is what I had this morning:

2organic eggs, organic bacon, Raw Milk/carrot/strawberry shake, plantains and onion hash

 

So why should you as an avid surfer/athlete, take more than two seconds to eat a piece of crap pop tart, and put something decent into your body for breakfast?  What you consume at breakfast, basically determines your energy levels, energy output, hormonal balances, and well-being for the remainder of the day and not to mention, YOUR OVERALL HEALTH.  This becomes exceptionally relevant when you’re gearing up to be out in the surf for 4hours.  So don’t be a lazy-ass, and make your breakfast choices something decent. 

BREAKFAST BASICS:  The BIG 3 macronutrients.  Carb/ Protein/ Fat:   You NEED to eat all 3 at breakfast, not just one like the typical american, BUT, your ratios of these 3 is what’s relevant.

This opens a big friggin’ door for specific opinions on the relevance of what the rations of C:P:F should be, but that can be a pretty big rabbit hole, one filled with south beachers, atkins, zone, paleo, metabolic typing, on and on and on.  I personally believe we as a modern society rely WAY TOO heavily on nutrient poor processed grains (shitty carbs).  And I’d bet most of you folks out there would view a big bowl of some quaker oats to be the best option,…   well,,,,, I’m gonna have to disagree with you… mostly.  Like I said, this opens a lot of doors into nutritional opinions, which I’ll delve into at some point, but not yet.  Besides that, every one is an individual, meaning we all have differing ratios of macronutrient needs depending on your genes, heritage, energy expenditure, stress levels, hormonal needs, sleep or lack there-of,,,, etc. etc.  What works for me and keeps me at my best, might not be the best option for you.  You’ve got to find what jives well with your body.  So what to eat?

MY CURRENT THOUGHTS ON BREAKFAST:  

For sustained energy throughout the day, and for my personal well-being, I sway to the side of heavier fat (the good kind- not a bunch of low quality polyunsaturated fats), and protein. Think organic eggs, coconut oil, coconut milk, raw nuts, avocado, organic bacon, grass-fed meats, and RAW milk, for really good sources of saturated fats and proteins.  This helps not only for my hormonal health, but also helps supply sustained energy for the hours out in the water, the gym, or for work.  For carbs, some fruit is great, or some decent starch (think sweet potato hashbrowns, or some plantains), but don’t to heavily over-do it on the starch, or you’re setting yourself up for blood sugar highs and lows, which equals feeling crappy, and low energy.  Fresh juices are a solid option too, but again, you gotta watch your blood sugar levels.  I’m just not at all on board with the grain cereal, bread/bagel/waffle, and low-fat milk/soymilk epidemic.  I personally in fact feel that it’s detrimental to your health and longevity. 

This breakfast makes you fat and tired. Looks familiar?

  Renowned strength coach and nutrition smart guy, Charles Poliquin, even has what he deems his Meat and Nuts breakfast approach, and there are TONS of other extremely bright individuals in the health community that would agree with a heavier fat/protein loaded breakfast.  This kind of smacks the face of the standard american breakfast, but look at the standard american, and it’s not too hard to see that something is WRONG.  Give these style of breakfasts a try, and I know you will be not only healthier for it, but you’ll also feel better overall. 

If the saturated fat scares you, well you’ve got a lot to learn about the truth regarding saturated fat and unsaturated fats…  so hold my hand, and i’ll show the way daniel-son.     

know-your-fats   Check out this Weston A. Price Foundation link and get your learn on about Fats, and what constitutes a healthy fat.

Surfer's Shoulders – Thoracic Spine Mobility

 

If you’ve got crappy shoulders, you’re not surfing, or at least not for long.  Shoulder health is paramount to your time in the water, and also your abilities.  If you can’t paddle strong, fast, or well, you aren’t going to be catching waves.  I’m sure many of you out there are familiar with the general rehabilitative shoulder exercises: external rotation, internal rotation, band pulls, etc.  While these may be fine for someone immediately recovering from an operation, they are not going to fully prepare you for your time in the water.  The demands placed upon the shoulders and shoulder girdle while surfing are extreme, and that coupled with improper postures and lifestyles that create improper postures will wreak havoc on your shoulders.  The overhead shoulder motion in paddling is repeated thousands of time in a good session.  When this motion is constantly repeated with bad postures and immobilities, microtraumas occur in the rotator cuff structures, which inevitably will lead to frustrating time in the water, and bills from an orthopedic specialist.  That’s just an all around bummer.

So where should you start to improve your shoulder health and strength?  THE THORACIC SPINE.

The thoracic spine, T1-T12.  This portion of your spine is built for mobility.  Rotation, flexion, and extension.  It allows you freedom of movement through your upper torso, proper positioning of the scapula, and optimal overhead range of motion.  Well how does this portion of the spine affect the shoulders?  It comes down to your thoracic spine MOBILITY.  If you do not have mobility in this portion of the spine, it offsets the natural motion of the shoulder girdle, primarily your scapulas, thus affecting your shoulder range of motion, and limiting your ability to put your arms overhead.  If you can’t put your arms overhead, how are you going to paddle?  When your shoulder range of motion is not optimal, you lend yourself to problems and pain!  When that happens, you’re not paddling, or at least not optimally and pain free.  The logistics of this can be quite in depth and warrant a closer examination of what comprises the shoulder girdle complex, yet at this time it’s not that important for you.  I want to give you a quick understanding of why thoracic spine mobility is important, and what you can to do improve it, in the end helping improve your shoulder mobility and then progressing to endurance and strengthening work.  Take a look at this photo:

The good, and the bad

The spine on the left represents good posture through the thoracic spine, while the spine on the right represents offset thoracic posture, referred to as “kyphotic”  The spine on the right has very likely lost all of it’s mobility to extend, and rotate, and represents what a majority of society today displays.  Now imagine trying to paddle and not being able to extend through your spine.  Not real nice, and then add on two hours of aggressive paddling with your scapula and shoulder joint completely out of alignment, and imagine what is happening within your shoulder joint.  As your spine becomes more kyphotic and rigid, your body compensates by protracting (rounding forward) the scapula in order to try and maintain some range of motion.  This inevitably leads to impingement, pain, and at the far end of the spectrum, surgery.

Try this out:

• Round your upper back like you are slouching over your computer
• While holding this position see how high you can raise one arm overhead
• Next sit up really tall and raise your arm up again.

What do you feel or see (you can also do this standing sideways to a mirror).  Do you notice your ability to place your arm overhead increased when you put yourself into proper thoracic posture?  You should have.  At this point you should have an understanding of the importance of the thoracic spine related to the shoulder, and begin to see the need for proper posture for optimal shoulder health.  While we can address posture and how to improve it in another post, we can start with a movement that will help restore thoracic spine MOBILITY, so check out a few of my thoracic mobility videos!  

http://www.youtube.com/user/crismills2