Friday, November 19, 2010
And Speaking of Indian Clubs...Swords to Ploughshares and sticks to fishing poles - kali
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All this thinking and chatting about indian clubs and swinging things recently rather reminds me of a secret desire i have to be able to whack at "things" (you know? things!!) with sticks.
Rannoch Donald, Monk of the North of Simple Strength, shows how both can be accomplished by blending Thomas-esque style club swinging (as discussed yesterday) with Filipino Kali Sticks - and while i don't know the formal history of the sticks i understand that there's a fishing pole part to the history. How nice is that? If someone messes with your effort to get a meal for your family, what else ya gonna do?
Rannoch suggests looking at the similarities of the two movements. Cool, no?
These are but a few attractions of Edinburgh:
Rannoch's promise to show me how to use sticks (potentially to whack things), and good coffee (like black medicine, by the eScience center)
If you need more of an excuse to get to Edinburgh. There's also my fave suit shop, 21st Century Kilts (ask for Howie, and suggest mc from the south recommended you).
But also, Rannoch has a bunch of workshops in Edinburgh coming up. Please check them out here at Simple Strength. And while you're at it, perhaps consider Rannoch's amazingly elegant 100 Rep Challenge. Fitness can be easy, and Rannoch sweeps a clear path to get one there. Tweet Follow @begin2dig
Rannoch Donald, Monk of the North of Simple Strength, shows how both can be accomplished by blending Thomas-esque style club swinging (as discussed yesterday) with Filipino Kali Sticks - and while i don't know the formal history of the sticks i understand that there's a fishing pole part to the history. How nice is that? If someone messes with your effort to get a meal for your family, what else ya gonna do?Rannoch suggests looking at the similarities of the two movements. Cool, no?
These are but a few attractions of Edinburgh:
Rannoch's promise to show me how to use sticks (potentially to whack things), and good coffee (like black medicine, by the eScience center)
If you need more of an excuse to get to Edinburgh. There's also my fave suit shop, 21st Century Kilts (ask for Howie, and suggest mc from the south recommended you).But also, Rannoch has a bunch of workshops in Edinburgh coming up. Please check them out here at Simple Strength. And while you're at it, perhaps consider Rannoch's amazingly elegant 100 Rep Challenge. Fitness can be easy, and Rannoch sweeps a clear path to get one there. Tweet Follow @begin2dig
PDF
Apple iPad review - finding a health niche: bathtub reading
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Have you been thinking about an iPad
, or already taken the plunge? If you've been vascilating, i hope this post helps with some baseline cogitation.
Preamble: Why this item on a health blog? Because the tools we use affect us, and also help
construct our sense of self. Technology also mediates social connections. If you're skeptical, consider the role of the iPhone
(or other previous life must-have objects) and look at how people check out what phone folks have - are the iPhone'ers or Evo'ers or something else?
(no, i still don't have a cell phone; i know: rare).
These devices are not only functional, but in this dance of who has what, and the discussions that emerge - as well as the contacts they facilitate, they make space for interaction, sometimes for interaction that would not otherwise occur. A colleague and i were talking just the other day about how kids who are different than their peer groups no longer feel quite so isolated at school: they can connect with larger peer groups of similar odd balls, geeks, and the geniuses of tomorrow via asynchronous communication channels, like social networking. It's not all evil online.
And, as i've argued before, interacting with folks around us is a huge part of well being - just a reminder, i think the biggies for health are movement, nutrition, recovery (including sleep) and social interaction.
Apple iPad Experience
Ok: what i'd like to touch on in this article is a wee bit about the iPad experience - including the rationales of students, colleagues, researchers, and folks in airport lounges - for its context of use. See if any of these map to your experience.
The Coders. My favorite rationale for the iPad so far have been two of the researchers working on a project with me at the U. They said that having an iPad 3g would let them keep working while they were in transit, and the form factor makes it easier to use in such spaces than pulling out a laptop. They do spend a lot of time on the road for short hops, and at bus stops. Are they constantly coding at these sites? No. But they are both obsessive about what they do, and they really will be absorbing whatever is going on in the environment on the web, following up on resaerch papers etc, anytime, anywhere. They don't even seem to mind the typing on the glass experience. Bottom line: university research doesn't pay nearly as well as corporate research. If an ipad helps these guys be more productive and HAPPY, then i'm happy - and so are the folks funding our work because these guys always deliver the results they promise.
The Semi-Business or Tourist Travelers. An increasing number of higher end travelers are pulling out iPads at airline lounges and on even short haul flights. These folks say that they have desktop computers back home - or even laptops - but for the particular trip - their computer requirements are such that simply checking their mail and browsing the web is sufficient. Why carry a full laptop? And the glass keyboard? No one's favorite, but felt to be sufficient for their requirements. And for one group of travellers from New Zealand to America, the opportunity to have even more entertainment choices - including games and one's own tunes along with videos - make it a fabulous communication + entertainment device.
The Every Possible Device'ers. Most of my colleagues who work in computing have of necessity just about every kind of computing device under the sun. And so of course they picked up an iPad. Do they use it? Where before many who also have desktop computers in their office used to carry laptops to meetings or lectures quite a subset are now taking iPads to these contexts. Weight and ease of use is often sited as the rationale.
Intriguingly, some of these folks STILL carry a full laptop back and forth from work to home. They've just added weight to their backpack in order to travel with mutliple devices. Why? Especially if they don't have a desktop machine, they need their laptop for main work. The iPad, they suggest, lets them keep their laptops all plugged into external displays and devices, and locked to their desks, while they just grab the iPad to head to meetings or class.
The Readers. One of the interesting arguments for the iPad has been its use as a reader. The iBooks ap is connected to Apple's book store for easy access to eBooks, and it's also easy to drag PDF's onto the iPad when it's hooked up to a computer. That's refreshing (this feature works on ipod Touches and iPhones, too).
Here's the thing. Even for this 2lb device, trying to read one handed is not 
entirely problem free. If one is standing up with this thing, holding it in one hand gets tiring fast. Best angle is lying back on a couch, and balancing it in one's lap. Compared with the weight of say the Kindle
, or the sony reader
, the iPad is a PigPad.
Likewise, Kindle made hay over the summer of how easy its digital ink display is to read in direct sunlight, and how easy on the eyes its passive screen is for hours of reading - delivering a more paper-like experience. And they're an nth of the price of the iPad. So if all one wants is a virtual near infinite digital paperback, why not a kindle or reader?
The advantages of the iPad, it's advocates contend, is that one can do SO MUCH MORE with an iPad than JUST read. One coach buddy, Kira Robert Clark aka the Fight Geek loves the fact that the iPad has a colour screen, so he can read his graphic novels and comics in their full online glory. Kira's said he's really happy with the reading experience, too.
The Unsure. Some of my other colleagues who have iPads or access to them are, like me, uncertain about the role in the world of what seems to be an oversized iPhone. One colleague said it's best uses so far have been (1) t to bring out at dinner parties for friends to check out and have a play with it as a conversation starter, (2) to use to serve a portable slide show about a person recently deceased. Folks passed around the iPad at the person's wake to reminisce as the video played. A fairly niche application perhaps?
The Tub. In my own case, i used one of our groups loaners for a couple weeks. My goal had been to use it to read all the research papers i download - but a biggie part of reading such papers is the ability to mark them up. I did not encounter a decent annotation tool for pdfs that did not create new images or unsharable mark up. Dam. And with the adobe/apple hate fest on, it's unlikely we'll see an ipad acrobat pro
any time soon. So my biggest hope for the iPad died a sad and lonely death.
The best use i found for the iPad, though, happened by accident. From time to tiime, just to relax, i love taking a hot hot tub and reading. I get some of my best insights this way. Things come together in a good soak. I thought what the heck and put a chair beside the tub, a towel on the chair and the ipad on said chair.
With dry hands and arms, i decided to have a go at YouTube. It was awesome. I confess i can think of no better way to watch youTube videos than this. It was a gas going through bits of movies, tunes, help items. And then, le piece du resistance. I've no idea now how it happened, but i somehow found my way to videos about the iPad itself, including an amazing parody of the original release
Maybe some day posit science will port its awesome software to help elder cognitive function to the iPad - now that would be awesome. There's already at least one story of how it's helping in therapy for disabled.
Bottom Line? Personally, i'm not an iPad user. For my needs the best thing that ever happened was the
second (not the first and not the latest) rev of the MacBook Air
- a full computer, lightweight etc etc. My inbetween device for tunes and related is an iPod Touch
. And heck, these iPod things even have some kind of retina display now, along with FaceTime and half-assed camera for back of the napkin idea grabs anywhere, anytime.
But again, based on the majority of folks i know or whom i've encountered who think these iPads rock, those of us who scratch our heads about the iPad are in the minority. That may even be a little bit sad to be what must be out of it.
So, if you think you're in one of the above tribes, by all means, i hope you find a path to the iPad soon (thank you Amazon for making that option so effortless).
If you are not, well, i'm sure there's a place for us, too. And if you don't have a cell phone either, well, that's something we probably shouldn't raise in mixed company, anyway.
All the best.
Related Posts
 |
| iPad as Obelisk from 2001 |
, or already taken the plunge? If you've been vascilating, i hope this post helps with some baseline cogitation. |
| iPhone 4 - what else? |
Preamble: Why this item on a health blog? Because the tools we use affect us, and also help
construct our sense of self. Technology also mediates social connections. If you're skeptical, consider the role of the iPhone (or other previous life must-have objects) and look at how people check out what phone folks have - are the iPhone'ers or Evo'ers or something else?(no, i still don't have a cell phone; i know: rare).
(any excuse to embed this video, but it does rather make the social point, no?)
These devices are not only functional, but in this dance of who has what, and the discussions that emerge - as well as the contacts they facilitate, they make space for interaction, sometimes for interaction that would not otherwise occur. A colleague and i were talking just the other day about how kids who are different than their peer groups no longer feel quite so isolated at school: they can connect with larger peer groups of similar odd balls, geeks, and the geniuses of tomorrow via asynchronous communication channels, like social networking. It's not all evil online.
And, as i've argued before, interacting with folks around us is a huge part of well being - just a reminder, i think the biggies for health are movement, nutrition, recovery (including sleep) and social interaction.
Apple iPad Experience
Ok: what i'd like to touch on in this article is a wee bit about the iPad experience - including the rationales of students, colleagues, researchers, and folks in airport lounges - for its context of use. See if any of these map to your experience.
The Coders. My favorite rationale for the iPad so far have been two of the researchers working on a project with me at the U. They said that having an iPad 3g would let them keep working while they were in transit, and the form factor makes it easier to use in such spaces than pulling out a laptop. They do spend a lot of time on the road for short hops, and at bus stops. Are they constantly coding at these sites? No. But they are both obsessive about what they do, and they really will be absorbing whatever is going on in the environment on the web, following up on resaerch papers etc, anytime, anywhere. They don't even seem to mind the typing on the glass experience. Bottom line: university research doesn't pay nearly as well as corporate research. If an ipad helps these guys be more productive and HAPPY, then i'm happy - and so are the folks funding our work because these guys always deliver the results they promise.
The Every Possible Device'ers. Most of my colleagues who work in computing have of necessity just about every kind of computing device under the sun. And so of course they picked up an iPad. Do they use it? Where before many who also have desktop computers in their office used to carry laptops to meetings or lectures quite a subset are now taking iPads to these contexts. Weight and ease of use is often sited as the rationale.
Intriguingly, some of these folks STILL carry a full laptop back and forth from work to home. They've just added weight to their backpack in order to travel with mutliple devices. Why? Especially if they don't have a desktop machine, they need their laptop for main work. The iPad, they suggest, lets them keep their laptops all plugged into external displays and devices, and locked to their desks, while they just grab the iPad to head to meetings or class.
The Readers. One of the interesting arguments for the iPad has been its use as a reader. The iBooks ap is connected to Apple's book store for easy access to eBooks, and it's also easy to drag PDF's onto the iPad when it's hooked up to a computer. That's refreshing (this feature works on ipod Touches and iPhones, too).Here's the thing. Even for this 2lb device, trying to read one handed is not entirely problem free. If one is standing up with this thing, holding it in one hand gets tiring fast. Best angle is lying back on a couch, and balancing it in one's lap. Compared with the weight of say the Kindle, or the sony reader, the iPad is a PigPad. |
| Twilight on iPad |
The advantages of the iPad, it's advocates contend, is that one can do SO MUCH MORE with an iPad than JUST read. One coach buddy, Kira Robert Clark aka the Fight Geek loves the fact that the iPad has a colour screen, so he can read his graphic novels and comics in their full online glory. Kira's said he's really happy with the reading experience, too.
The Unsure. Some of my other colleagues who have iPads or access to them are, like me, uncertain about the role in the world of what seems to be an oversized iPhone. One colleague said it's best uses so far have been (1) t to bring out at dinner parties for friends to check out and have a play with it as a conversation starter, (2) to use to serve a portable slide show about a person recently deceased. Folks passed around the iPad at the person's wake to reminisce as the video played. A fairly niche application perhaps?
The Tub. In my own case, i used one of our groups loaners for a couple weeks. My goal had been to use it to read all the research papers i download - but a biggie part of reading such papers is the ability to mark them up. I did not encounter a decent annotation tool for pdfs that did not create new images or unsharable mark up. Dam. And with the adobe/apple hate fest on, it's unlikely we'll see an ipad acrobat pro
any time soon. So my biggest hope for the iPad died a sad and lonely death.The best use i found for the iPad, though, happened by accident. From time to tiime, just to relax, i love taking a hot hot tub and reading. I get some of my best insights this way. Things come together in a good soak. I thought what the heck and put a chair beside the tub, a towel on the chair and the ipad on said chair.
With dry hands and arms, i decided to have a go at YouTube. It was awesome. I confess i can think of no better way to watch youTube videos than this. It was a gas going through bits of movies, tunes, help items. And then, le piece du resistance. I've no idea now how it happened, but i somehow found my way to videos about the iPad itself, including an amazing parody of the original release
(here's the original commercial for comparison).
The Successes. I must confess that the ideas expressed in this video more or less reflect what my experience of this device has been. But heck, this is why one's own gut is not to be trusted on all things. 3 million ipads sold in 80 days, apparently. Fastest ever device to hit 1 BILLION dollars in sales (took four months). iPad as of August accounted for a whopping 4% of the platform used to access the internet, taking bites from Mac and Windows.
Elders and Geek Gifts. There's also considerable interest in the use of an iPad for elders getting into
the Net. Though i can't believe the glass keyboard is a winner, what do i know? Many seniors seem to like it. There's also the external keyboard option.
the Net. Though i can't believe the glass keyboard is a winner, what do i know? Many seniors seem to like it. There's also the external keyboard option. Heck there's even an iPad for Seniors for Dummies
book. In comparison with getting one's elders a full scale computer to stay connected, this device may help - but me? i'd check it out with the intended recipient first.
book. In comparison with getting one's elders a full scale computer to stay connected, this device may help - but me? i'd check it out with the intended recipient first. Bottom Line? Personally, i'm not an iPad user. For my needs the best thing that ever happened was the second (not the first and not the latest) rev of the MacBook Air - a full computer, lightweight etc etc. My inbetween device for tunes and related is an iPod Touch. And heck, these iPod things even have some kind of retina display now, along with FaceTime and half-assed camera for back of the napkin idea grabs anywhere, anytime.But again, based on the majority of folks i know or whom i've encountered who think these iPads rock, those of us who scratch our heads about the iPad are in the minority. That may even be a little bit sad to be what must be out of it.
So, if you think you're in one of the above tribes, by all means, i hope you find a path to the iPad
soon (thank you Amazon for making that option so effortless).If you are not, well, i'm sure there's a place for us, too. And if you don't have a cell phone either, well, that's something we probably shouldn't raise in mixed company, anyway.
All the best.
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Thursday, November 18, 2010
Indian Clubs & Brett Jones Pt 2: The Rationale of Club Swinging Essentials
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Yesterday, b2d presented the first part of a this two part interview with Strong Guy Educator Brett Jones. Today, we focus more explicitly on the making of his latest co-production with Gray Cook, Club Swinging Essentials featuring Ed Thomas, one of America's leading figures in Indian Club swinging.
I own i was particularly interested to talk with Brett about the project as i'd had the chance to comment on a penultimate draft of the manual that goes with DVD before it went to press. It was looking at the movements described in the book and the historical descriptions of indian clubs that peeked my interest.
I also owe a debt to Joel Proskewitz of the Strength Company who hooked me up with some polyclubs to try out these moves in the UK. Thank you Joel.
In this interview, you'll see that Brett advocates these light clubs for warm up and prehab, and that he and Cook use a novel strategy to teach 5 core moves from the Thomas approach to Indian Clubs.
Brett Interview Part II
Yesterday we looked a little bit at Brett the Person. Let's talk a little shop about Brett as Business. Your web site /company is Applied Strength. What’s going on in the world of Applied Strength?
The Club Swinging Essentials Project
Moving onto the Club Swinging Essentials project itself, let's get the obvious questions out of the way first: Ed Thomas has a lovely video on indian clubs that has been associated with indian clubs, polyclubs, etc for a few years now (nice overview on oldtimestrongman.com). Dragon Door also sells this with the polyclubs. How did he come to be involved with DragonDoor, and in particular yourself, Gray Cook and Functional Movement Inc?
You guys on the vid make it pretty clear you’re just learning while doing this video. How much time did you actually have to test whether your variants of teaching Indian Clubs get better or do better things than just swinging clubs as per Dr. Thomas’ instruction prior to you guys getting on your knees?
Where do Indian Clubs (IC’s) fit into your own practice?
Where do you put IC’s into your training with clients?
The Thomas approach is certainly the most established perhaps in the US system – since playing with Indian Clubs have you investigated other styles? Are there any that are particularly appealing to you?
We've seen Soviet KB training introduced to North America over the past ten years. Now we're seeing this re-appearance of Indian Clubs - something that was part of the scene into the early 20thC. What do you see as the next likely tool to make a comeback? Rope Climbing perhaps?
Ok, sounds vaguely parkour-ish. Cool. In wrapping up, Brett, what would you like to see happen in people's physical education?
Thanks for your time Brett. Best with your travels.
Brett will be teaching the second Certified Indian Club Specialist workshop March 12-13 in Minnesota.
Related Posts
 |
| L-R: Gray Cook, Ed Thomas, Brett Jones, from Club Swinging Essential DVD |
I own i was particularly interested to talk with Brett about the project as i'd had the chance to comment on a penultimate draft of the manual that goes with DVD before it went to press. It was looking at the movements described in the book and the historical descriptions of indian clubs that peeked my interest.
I also owe a debt to Joel Proskewitz of the Strength Company who hooked me up with some polyclubs to try out these moves in the UK. Thank you Joel.
In this interview, you'll see that Brett advocates these light clubs for warm up and prehab, and that he and Cook use a novel strategy to teach 5 core moves from the Thomas approach to Indian Clubs.
Brett Interview Part II
Yesterday we looked a little bit at Brett the Person. Let's talk a little shop about Brett as Business. Your web site /company is Applied Strength. What’s going on in the world of Applied Strength?
Travel, Travel, Travel and some travel… Between teaching for the RKC, FMS and presenting at the Perform Better events I keep a very healthy travel schedule. Gray and I have a new product being released soon – Kettlebells from the Center – Dynami which is all about the power training with Kettlebells using the Swing and the Push-press. Other than that I am reading, practicing and getting my own training back in line after a surgery and recovery time.You have become the voice of the FMS in the RKC – How did you and Gray Cook hook up? What is important to you in this collaboration?
I first met Gray Cook back in 1995 when I was an Athletic Trainer at a small military academy in Virginia (just happened to be in Gray’s home town). He walked into my training room one day and we started working together. I was also fortunate to be at the first FMS workshop in 1998. Gray and I lost touch for a few years and then reconnected in 2005 after the release of my first DVD with Michael Castrogiovanni [see b2d's interview with Michael] (Kettlebell Basics for Strength Coaches and Personal Trainers). After a session to prepare Danielle and Gray for the RKC I started teaching for FMS and working on the Advisory Board to progress the FMS.
Having the chance to combine the FMS and RKC is a blending of the two of the best schools of thought available today. Both focus on movement quality. RKC is the premier School of Strength in the training industry and the FMS is brining movement quality and symmetry to the forefront. Together they represent a powerful combination.If you could convey one thing to folks about strength practice and making it meaningful/accessible to folks – What would you or do you say?
What is the biggest challenge you see for folks coming to a physical practice? How do you suggest most of these folks address that challenge?“Beautiful Strength” Probably two words most people don’t associate with one another but strength in the end should be and can be beautiful. In Kettlebells from the Ground Up – Kalos Sthenos Gray Cook and I lay out what we think is a great way to begin working toward Kalos Sthenos (beautiful strength). The way I see it we could be talking about a Dancer, a Gymnast, a Runner (sprinting), a “Kettlebeller”, a Deadlifter, a Grappler, a Martial Artist etc…. the various forms of strength displayed can and should be beautiful. Also people should understand that strength is specific to the individual and we are all on our own paths to beautiful strength. But we should all be on the path.
The biggest challenge I see for people getting started in a physical practice is the movement restriction, asymmetry and previous injury/history they bring to their new routine. A “locked” up ankle, a history of back pain (not current), or any number of physical issues can result in pain or injury as someone begins to “push” on these restricted areas. Clearing your movement foundation prior to asking for increased performance from the body is important.Great Point. For more info, the CK-FMS and other movement assessment approaches like Z-health, Qi Gong, T'ai Chi, and the benefits of such active approaches to movement are indexed down this b2d page.
I recommend a Functional Movement Screen. A series of 7-movement pattern screens designed to find restriction, asymmetry and motor control issues. Then addressing any issues found with the appropriate corrective strategies.
Taking time for screening and corrections and creating the right foundation for movement and exercise can be the difference between success and failure.
The Club Swinging Essentials Project
Moving onto the Club Swinging Essentials project itself, let's get the obvious questions out of the way first: Ed Thomas has a lovely video on indian clubs that has been associated with indian clubs, polyclubs, etc for a few years now (nice overview on oldtimestrongman.com). Dragon Door also sells this with the polyclubs. How did he come to be involved with DragonDoor, and in particular yourself, Gray Cook and Functional Movement Inc?
The three of you do about 5 moves on the DVD: are there more than these taught at the cert or is this project effectively the Certified Indian Club Specialist (CISC) Cert manual?I first met Dr. Thomas [Ed.D., Curriculum & Supervision, Northern Illinois University, DeKalb, 1992, Emphasis in Health Promotion] in 2004 at the NSCA convention where he gave me my first pair of Indian Clubs and his DVD [a package that DragonDoor also sells]. Fast forward to 2009 when Gray arranged for an FMS staff training session with Dr. Thomas covering Breathing, Inversion, and Club Swinging among other things. Since that time I have been in contact with Dr. Thomas regarding Club Swinging and other aspects of training. We then filmed the Club Swinging Essentials DVD later in 2009 with it finally being released (after much editing with Dr. Thomas) in early 2010.Gray and I recognize that Dr. Thomas is essentially a National Treasure. His extensive study of physical education and physical culture, including yoga, martial arts, club swinging and Military fitness is unique to say the least. We wanted to tap into that body of knowledge.
The 5 essential movements from the Club Swinging Essentials DVD/Manual do form the “guts” of the CICS program but we add quite a bit after that. Detailed instructional break down and cueing of the movements, positions and postures. Group fitness structure and safety, along with additional preparatory moves, the elusive movement #6 and of course the experience of being there and receiving the instruction.Again Thomas’ video does more than the 5 on the DVD. How did you come to settle on these 5 movements and only these?
The 5 movements in Club Swinging Essentials lay the foundation for all other movements with the Indian Clubs. Similar to mastering a front kick in martial arts or basic stances and poses of Yoga or Tai Chi these 5 movements allow for someone to grasp the essentials that will lead to years of practice and skill development. They are integral to gaining familiarity with the Indian Club as well as regaining lost range of motion, efficiency and integrity of the arms and upper body.One of the questions that has come up around the cert/vid: Indian Clubs are what kindergarten kids used to do in school. Why do we need a certification or such an “intrigued” video (well beyond what Thomas does himself) to teach Indian Club basics?
Well, what you don’t see on the video is the teacher in the background. The kids were not just “cut loose” with Indian Clubs (also known as War Clubs) and allowed to “swing away”. A teacher spent time to instruct and teach the children how to use the clubs. We “need” a certification for the experience, breakdowns, progressions and precision of Indian Club swinging to be transferred and continued. Just as the kids needed a teacher so do we.
You guys on the vid make it pretty clear you’re just learning while doing this video. How much time did you actually have to test whether your variants of teaching Indian Clubs get better or do better things than just swinging clubs as per Dr. Thomas’ instruction prior to you guys getting on your knees?
Gray and I have used Tall Kneeling and ½ Kneeling for years within the FMS corrective strategies so applying them to Indian Club swinging was a quick process for us. These positions allow us to not only create a new or novel learning environment where new information can be processed quicker but also allows us to target the hip and core motor control issues that can impact an individual’s Indian Club swinging. In fact one of Dr. Thomas’ students remarked at the first CICS that although he had his doubts about tall kneeling etc… he was very impressed with the results and would be implementing those positions in his own teaching.Again, y’all seem to be learning while doing on the DVD – so isn’t it a bit premature to be putting out a manual, or a “how to” before you’ve put the reps in yourselves on the material? And if it is “that easy” to get the hang of, that you can teach it without that expertise, doesn’t that beg the question of the product itself?
Journey. Check. Now that those ones are out of the way, what was the mission with this DVD/manual?We had and have the benefit of having Dr. Thomas as our teacher and expert supervisor for the DVD/Manual and our continued Club Swinging practice. It was essentially a year of dedicated practice prior to the CICS workshop (several months of practice prior to filming the DVD). So unless you have Dr. Thomas as your technical supervisor I wouldn’t recommend flying out to film. I also think it is important to see us learning and making mistakes since we are all on our different paths of progression. Club Swinging is a journey.
The mission or purpose of the DVD was primarily two fold:
- Protect the integrity of Dr. Thomas’ teaching and information.
- Expose the world to the benefits of Club Swinging as a restorative art.
- Provide structure and progression for Indian Club Swinging.
Dr. Thomas’ DVD as you have noted provides a great number of movements but not a structure or progression to make Club Swinging more accessible. Gray and I feel we have done that.What do you really like about your DVD/manual?
I love the fact that we got to capture a bit of Dr. Thomas’ knowledge and expertise. He has decades of practice and knowledge to share. I also like the fact that we were able to assist Dr. Thomas by providing some structure and progression to expose people once again to Indian Club swinging.What would you like to redo about it?
Maybe my outfit or hair… Kidding, kidding… Funny thing is I look at all of my DVDs and products and see mistakes that I or Gray or whomever is making and wish I could go back and reshoot sections. For this product I would have liked for both Gray and I to perform the movements on camera so people could get another look at the movements.Is there a Vol. 2 coming?
There more than likely will be a volume 2 but not for some time.Training with Indian Clubs
Where do Indian Clubs (IC’s) fit into your own practice?
What have they let you do that’s different from what you were doing for whatever that was prior to using them?Indian Clubs are either “movement prep”, a combination with my Kettlebell practice or a stand-alone practice for the day. As movement prep I feel the ICs “rev up” my neurological system and open my shoulders (and hips if performed from tall and open ½ kneeling). One of my favorite workouts is to perform some Club Swinging and then a few KB Get-ups and keep alternating. As a stand-alone practice it is a chance to try to bring my body and mind back to center. While that may sound odd the concept of Indian Club swinging as a restorative art is an important one. We all push to accomplish certain goals. Pushing to achieve means putting stress on the body. Indian Clubs can be part of dealing with that stress and bringing the body back to a better place.
For one thing my Left arm is way more useful than it used to be. Again that may sound odd but we all have a dominant arm and a “not so dominant” arm that isn’t all that skilled. Indian Clubs forced me to narrow the gap between my right and left arm. My shoulder mobility is also better than it has ever been.Training Others
Where do you put IC’s into your training with clients?
I use the Indian Clubs with clients much the same way I use them for myself. It is also a great way to introduce a lifelong learning project, work on movement skill and have fun.Perhaps another obvious question, but where do IC’s fit in with the KBs and barbell work?
As stated, the Indian Club can provide movement prep, combinations and stand-alone practice (great for recovery days). Anyone needing more shoulder integrity, efficiency and mobility will benefit from adding in the Indian Clubs.Would you recommend incorporating them into team sport practice (say football, rugby, golf) why/why not? When and where?
Yes. Indian Clubs lend themselves to coordinated, rhythmical and timed swinging in a group so they can be great for team cohesion and practice in working together as a team. As a warm up they can quickly bring the team together and get everyone working as unit. Interspersed during a practice they can stress working as a team while tired and staying mentally alert. As a cool down they again provide a great way for the team to come together and finish as a team.Lots of folks want to do the Big Clubs – what is your approach to sizing up or down with Indian clubs? Have you spent time with the big clubs yourself?
Colleague Ken Froese of Kettlebell Evolution demo'ing some "meat tenderiser"
battle clubs: a little heftier than the 1lb'ers
A very popular question. I am sure especially when people find out that the Clubs only weigh one or two pounds. As Dr. Thomas explains in the video, everyone started with light clubs to learn the movements and regain full function of the arms etc… Boxers and people wanting hand speed would stay with lighter clubs and grapplers and strength athletes would go heavier.
I have used Scott Sonnon’s Clubbells (I had a 15 pound) but found that since I lift “heavy” with Kettlebells and Barbells I needed the restorative benefits of lighter Indian Club swinging.Style
The Thomas approach is certainly the most established perhaps in the US system – since playing with Indian Clubs have you investigated other styles? Are there any that are particularly appealing to you?
I really have not gone outside of Dr. Thomas’ system as of yet since I am still practicing and trying to master his system (which comes from many different sources) at a deeper level. This is an important point for people to grasp. If you try to master two systems within the same skill set a beginner will end up with motor learning confusion and fail to truly master either one. You need to dedicate time to learn and go deep within a system before going out for another. I will reach a point where I will want to go out to do other systems but am diving deep into this one for my current journey.Coming Attractions?
We've seen Soviet KB training introduced to North America over the past ten years. Now we're seeing this re-appearance of Indian Clubs - something that was part of the scene into the early 20thC. What do you see as the next likely tool to make a comeback? Rope Climbing perhaps?
Off the Ground training will likely be the next “big thing” and I think Inversion training will experience a come back. In the old Turnverein method [german version] [us version], training off the ground was seen as an essential component of getting “fit”. Inversion, brachiation, and other forms of off the ground training help us to experience gravity in a different way and help us fight the negative effects of constantly being pulled down by it.
Ok, sounds vaguely parkour-ish. Cool. In wrapping up, Brett, what would you like to see happen in people's physical education?
First I would like to see Physical Education brought back to the schools and implemented fully as a mandatory part of our children’s education. There are too many links between movement, emotion, cognition and physical health for it to be ignored and not taught. [Brett recommends checking out the book Spark
, by John Ratey, which we've discussed at b2d before: find MORE time to work out; it's smart]
One of the great things about Indian Clubs is that they are an opportunity to learn not just “workout”. The workout should come from going to the gym to learn. When was the last time you went to the gym to learn?
That is one of the things that I would like to see happen in folks physical education – bring the “education” back.
Brett will be teaching the second Certified Indian Club Specialist workshop March 12-13 in Minnesota.
Related Posts
- The Amazing Shoulder part 1: the shoulder girdle
- The Amazing Shoulder part 2: the g/h joint
- How get strong if our muscles aren't firing?
- The Refined Turkish Get Up
- The Role of the High Hip Bridge
- Turkish Get up as Movement Screen?
- Prepping for the RKC cert (riffing on Brett's physical prep ideas)
- Examples of Beautiful Kettlebell Swings (featuring Brett)
- BRETT INTERVIEW, PART I
- Indian Clubs and Kali Sticks meet - for one minute
Wednesday, November 17, 2010
Indian Clubs & Brett Jones Pt 1 - Club Swinging Essentials Preview
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When you think of strong guys, what image do you have in mind? Perhaps the larger folks from the World's Strongest Man type competitions? Perhaps muscular chaps who bodybuild while picking up heavy things? Maybe it's an endurance athlete or pentathalon competitor. None of these images map easily to Brett Jones. Brett is a soft spoken guy. One might almost say unasumming in demeanor.
And yet, Brett has a reputation and demonstrated performance of a Strong Guy as the popular Brett Jones show reel on YouTube demonstrates.
Jones is also generally regarded as a Smart Strong Guy. So it's with interest that i've seen Brett connect with Indian Clubs over the past year or so, and put out a DVD on learning Indian Club technique called Club Swinging Essentials.
The following post is the first of a two part interview with Brett (part 2 is here) about understanding this new interest in working with light indian clubs. It will also explore why Brett's taking the particular approach he has in the DVD/Manual collaboration with Gray Cook and US Indian Club guru, Ed Thomas.
Through the following, you'll get a sense of Brett's background and path to where he is now: Master RKC for the DragonDoor.com kettlebell certifications, and trainer/instructor for the Functional Movement Screen, along with being the author of numerous other DVD's like the Secrets Of collection and Kalos Sthenos, on the Turkish Get Up (full list here).
Interview with Brett Jones Pt 1 - about Brett
You're running your own business as well as working for dd and fms - how does that work for you?
In the next segment, we'll be talking in more detail about the Club Swinging Essentials project. As a bit of a preview for that, here's a couple quick keys. One: indian club work is based around making circles. Two: your focus in the DVD and in what you've told me of your own personal practice is to use the clubs not for strength work but for pre-hab/re-hab. Care to rif on that for a moment?
Next time, Part II: the Indian Club project
Thanks Brett.
Next episode will feature Brett talking about his goals for the Club Swinging Essentials dvd/manual project.
Related Posts
And yet, Brett has a reputation and demonstrated performance of a Strong Guy as the popular Brett Jones show reel on YouTube demonstrates.
Jones is also generally regarded as a Smart Strong Guy. So it's with interest that i've seen Brett connect with Indian Clubs over the past year or so, and put out a DVD on learning Indian Club technique called Club Swinging Essentials.
Through the following, you'll get a sense of Brett's background and path to where he is now: Master RKC for the DragonDoor.com kettlebell certifications, and trainer/instructor for the Functional Movement Screen, along with being the author of numerous other DVD's like the Secrets Of collection and Kalos Sthenos, on the Turkish Get Up (full list here).
Interview with Brett Jones Pt 1 - about Brett
You're running your own business as well as working for dd and fms - how does that work for you?
It’s working great.When did these parts start and when did they become your path - enough to feed you? Were you a trainer when you came to that first RKC (about the RKC)?
Yes I was a trainer when I went to the RKC in 2002.
A bit clearer background:
I started into High Point University working on a degree in Sports Medicine (Athletic Training) in 1989 – graduating in 1993. (this was an Internship program where I started training as and working as a student Athletic Trainer right away). I worked as a Graduate Assistant Athletic Trainer while pursuing a Master’s degree at Clarion University of Pennsylvania (Master’s in Rehabilitation Sciences – Drug and Alcohol Rehab).
But it turns out that after my first full time job as an Athletic Trainer was my last job as an Athletic Trainer – the long hours and low pay had my eyes open for other options.
In 1997 I transitioned to running a Hospital Wellness Center in Clarion, Pa where I managed a community based fitness and wellness program for 5 years. During this time I designed programs for just about every situation possible (stroke, Parkinson’s, wheel chair bound, joint replacements, a wide variety of orthopedic issues to name a few).
Then I worked in Pittsburgh at a private club for 2 ½ years before moving to San Diego to be a part of Iron Core (one of the first Kettlebell studios in the nation) for two years.
Brett Jones, foreground
with Gray Cook
In 2006 I returned to Pittsburgh to once again personal train in the area.
During this time I received my RKC in February 2002 and was promoted to Senior instructor in 2003. So I have been teaching with the RKC for almost 8 years. In 2007 I began teaching for Gray Cook and Functional Movement Systems.
So basically I now keep a very small personal training clientele as I travel the country and internationally teaching RKC, FMS and my own workshops.What do you love about your business? what do you wish you didn't have to do?
What I a love about my business is working with people and teaching trainers techniques that help their clients and their business.You're known as a strong guy. when did this vibe begin? where did that start?
Paper work has never been high on my list of “favorite” things.
I was moderately strong in high school as a wrestler and was good at pull-ups but I didn’t begin to really develop my strength until around 2000.What else do you do with your body besides picking up or squeezing heavy things?
Besides training and teaching I have a pretty simple life and I don’t have any competitive sports of activities at the moment.Were the folks you grew up with into strength?
My father has been into fitness for a very long time and set a great example.What would you say is the least physcially-related passion you have?
ReadingWow, are you a music guy, too?
I listen to some Sirius radio stations in the car while driving and might occasionally put some music on at home but I’m not a huge music guy.Ok, cool. So there's a bit of a background connection then to what you've continued to do through your life, and you enjoy reading. It seems these interests met in a uni degree around being physical - did you enjoy that process? anything you'd rather have changed in that process?
My degree in Athletic Training set a great foundation for my current career. The immediate application of practical experience and knowledge would be what I enjoyed most. 8:00 am classes were never a favorite in college.Could we talk a little bit about the physical travails of such a physically oriented guy? This may be quite interesting for folks standing outside this culture in particular. For instance, you're allergic to cats yet like 50% of the population, you have a cat - in fact two. how did that happen?
My wife and stepdaughter love cats and I didn’t want to be the only reason they didn’t have any.That's love. Now perhaps, more profoundly, you've had a LOT of surgeries. Would you talk about that a bit, and in particular if you feel any of those operations may have had a particular effect on your sense of self?
I have had several surgeries: Left knee arthroscopy, left inguinal hernia repair, Appendectomy, L5 – S1 laminectomy and most recently a Ventral Hernia repair with mesh. None of these were kettlebell related and the only one that was related to weight training at all was the back injury (a bad squat attempt). The ventral hernia repair was a result of the appendectomy. Interesting from the ventral hernia repair was a pulmonary embolism. The rehab from the ventral hernia repair was interesting and took much longer than I expected but as usual it has been a great learning experience.Given this refined perspective on time, what do you think you'd like to be doing 50 years from now?
As far as what has changed since surgery – I am a bit more patient with my training and with myself. There is a lot of time to accomplish my goals.
50 years from now I want to be able to relax with my family and read and just enjoy life.Very sweet, Brett. So what do you hope folks think about you when you're not being humble?
I think I would like to be known as a teacher/educator and someone that has made a positive impact on people’s lives.What's one thing about you you think folks don't know or wouldn't believe about you, that you would enjoy folks knowing
I am a bit of a Sci-Fi nerd and I have bit of sweet tooth.Moving into Indian Clubs
In the next segment, we'll be talking in more detail about the Club Swinging Essentials project. As a bit of a preview for that, here's a couple quick keys. One: indian club work is based around making circles. Two: your focus in the DVD and in what you've told me of your own personal practice is to use the clubs not for strength work but for pre-hab/re-hab. Care to rif on that for a moment?Initially when you are focusing on the precise movements in the various postures at slower speeds there is great work on regaining the Mobility, Integrity and Efficiency of the shoulders and upper limbs.
As you begin to pick up speed in the movements there is a unique strengthening benefit.In your view, where would shifting to using these for strength come in?
As Pre-hab/warm up the basics of blood flow to the shoulders is true but there is also a great neurological “boost” from the integrated patterns.
The decision to work with heavier clubs should be based on the individual’s goals. I personally do enough heavier strength based work with Kettlebells. Someone looking to train for grappling (BJJ etc…) could easily bring heavier clubs into their practice.
Next time, Part II: the Indian Club projectThanks Brett.
Next episode will feature Brett talking about his goals for the Club Swinging Essentials dvd/manual project.
Related Posts
- The Refined Turkish Get Up
- The Role of the High Hip Bridge
- Turkish Get up as Movement Screen?
- Active vs Manual rehab
- Return of the Kettlebell - summary of progress
- Prepping for the RKC cert
- Examples of Beautiful Kettlebell Swings (featuring Brett)
- BRETT INTERVIEW - PART II
Wednesday, November 3, 2010
Cola Drinking Frequency Associated with Risk of Metabolic Syndrome
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Metabolic Syndrome (MetS) is a condition we hear about increasingly that relates usually to pre-diabetes (type II), obesity and other factors that create a perfect storm of mainly lifestyle-oriented disease.
A recent report that looked at a survey of near 18000 people in Norway shows a pretty strong correlation between something as simple as cola consumption and MetS.
The simple take away is: drinking more than one glass of cola a day, coupled with ANY of the risk factors associated with MetS means the likelihood of getting MetS goes up significantly. The post discusses the study and concludes with a few possible strategies & resources.
The abstract of the study follows:
What does this result mean? The authors looked at two measures of Metabolic Syndrome. First, they used the MetSRisk requirements whicn = obesity + any 2 of the following: increased triglycerides (fatty acids ), low HDL cholesterol (usually refered to as the good stuff cholesterol - but really it's ratios of high and low that are important), increased blood pressure, high fasting blood glucose (this latter as i understand it can happen when insulin (a hormone) is out of whack trying to its job to get the glucose from consumed carbs shoved into the cells for use as energy, and it's not working very well).
The authors note that they could not measure fasting glucose rates in the study, so they suggest that the strength of the association they see may well be UNDERestimated, based on reality.
What does Frequency Mean?
Here's how the study measured frequency of intake by creating three main groups:
The authors show that "the frequency of cola intake in model 1 was significantly (p < 0.001 for most) associated with all of the single MetS-related risk factors, with the compound risk estimate of MetSRisk, and with the complete MetS." Right - but how much does that risk go up?
The authors find that the differences bewteen group 1 (rarely/never) and group three (more than 1 glass of cola a day) go up a lot, across all ages and genders:
Waist Circumference and Cola. The authors also actually saw that waist circumference is more strongly associated with cola than BMI. This finding is a rather nice one since so many of us rather question the whole BMI measure. Waist circumference seems a much clearer one to assess.
Take Away
The authors make clear that what they have seen is evidence of an association between cola frequency and MetSRisk. That doesn't show (yet) that there is a causal relationship. That is, they're not saying that someone who kicks back a can of coke daily will be at risk of MetS. What it does suggest however is that the presence of a daily cola intake greater than a glass, along with any of the other MetSRisk factors is a pretty good indicator of trouble ahead. As the authors put it in their discussion of results:
Practice: Awhile ago i proposed mc's change one thing sure fire diet based on the z-health sustenance course work.
In the diet, the approach is to change one thing, one step at a time and an example is to start with one less cola a week, to get to one less a day and so on, building on success. This approach is also inspired by Martha Beck's 4 day win
: create strategies that someone feels are so easy they can't fail.
It seems that for folks struggling with weight loss and feeling like they're doing good things for themselves, thinking about reducing that cola intake may be a great path towards health success.
Readers of b2d know that for those a little more interested in nutrition knowledge and practice, i've found precision nutrition another great place to learn and to build one better habit at a time. Here's a free 45 page overview.
Best with your practice. If you're looking for a coach to help with this process, please shout. Qualifications are over in the about box.
Citation
Survey: please also fill in the begin2dig reader survey if you have a moment. Tweet Follow @begin2dig
Metabolic Syndrome (MetS) is a condition we hear about increasingly that relates usually to pre-diabetes (type II), obesity and other factors that create a perfect storm of mainly lifestyle-oriented disease.A recent report that looked at a survey of near 18000 people in Norway shows a pretty strong correlation between something as simple as cola consumption and MetS.
The simple take away is: drinking more than one glass of cola a day, coupled with ANY of the risk factors associated with MetS means the likelihood of getting MetS goes up significantly. The post discusses the study and concludes with a few possible strategies & resources.
The abstract of the study follows:
Appl Physiol Nutr Metab. 2010 Oct;35(5):635-42.
The Oslo Health Study: Soft drink intake is associated with the metabolic syndrome.
Høstmark AT.
Section of Preventive Medicine and Epidemiology, University of Oslo, Box 1130, Blindern, 0318 Oslo, Norway (e-mail: a.t.hostmark@medisin.uio.no).
Abstract
It has been reported that the frequency of cola intake (COLA) is positively associated with serum triglycerides and negatively associated with high-density-lioprotein (HDL) cholesterol, both components of the metabolic syndrome (MetS). The question now is whether noncola soft drink intake (NCOLA) is associated with MetS. Among the 18 770 participants in the Oslo Health Study, 5373 men and 6181 women had data on COLA and NCOLA and risk factors for MetS (except fasting glucose). Main MetS requirements are central obesity and 2 of the following: increased triglycerides, low HDL cholesterol, increased systolic or diastolic blood pressure, and elevated fasting blood glucose. The MetSRisk index was calculated to estimate many MetS components. Using regression analyses, the association between COLA (NCOLA) and MetS (MetSRisk) was studied. In young (aged 30 years), middle-aged (aged 40 and 45 years), and senior (aged 59 and 60 years) men and women, there was, in general, a positive correlation between COLA and MetSRisk, and between COLA and single MetS risk factors, except HDL cholesterol, which was negatively correlated. A less consistent picture was found for NCOLA. By regression analyses, after adjustment for sex, age, time since last meal, and use of sugar-sweetened soft drinks, a positive association between COLA (NCOLA) and MetSRisk (MetS) was still found. However, when also controlling for cheese, fatty fish, coffee, alcohol, smoking, physical activity, education, and birthplace, only the association with COLA remained significant, irrespective of the presence or absence of sugar. In conclusion, the self-reported intake frequency of soft drinks can be positively associated with MetS.
What does this result mean? The authors looked at two measures of Metabolic Syndrome. First, they used the MetSRisk requirements whicn = obesity + any 2 of the following: increased triglycerides (fatty acids ), low HDL cholesterol (usually refered to as the good stuff cholesterol - but really it's ratios of high and low that are important), increased blood pressure, high fasting blood glucose (this latter as i understand it can happen when insulin (a hormone) is out of whack trying to its job to get the glucose from consumed carbs shoved into the cells for use as energy, and it's not working very well).
The authors note that they could not measure fasting glucose rates in the study, so they suggest that the strength of the association they see may well be UNDERestimated, based on reality.
What does Frequency Mean?
Here's how the study measured frequency of intake by creating three main groups:
For beverages, there were 5 levels: 1, rarely–never; 2, 1 to 6 glasses per week; 3, 1 glass per day; 4, 2 to 3 glasses per day; and 5, 4 or more glasses per day. For the intake frequency of colas and noncolas, the midpoint in each frequency interval was used to calculate a rough approximation of intake per week. To obtain a reasonable number of subjects, the population was divided into 3 intake groups: never–rarely (1999 men; 3302 women); 1 to 6 glasses per week (2302 men; 2086 women); and ≥1 glass per day (1072 men; 793 women).Results on Risk Matching
The authors show that "the frequency of cola intake in model 1 was significantly (p < 0.001 for most) associated with all of the single MetS-related risk factors, with the compound risk estimate of MetSRisk, and with the complete MetS." Right - but how much does that risk go up?
The authors find that the differences bewteen group 1 (rarely/never) and group three (more than 1 glass of cola a day) go up a lot, across all ages and genders:
going from group 1 (intake never–rarely) to group 3 (intake ≥1 glass per day), there was a mean increase in SumRisk points of 16.5% in young men (p < 0.001, 1-way ANOVA, with Bonferroni correction), 11.9% in middle-aged men (p < 0.001), and 11.1% in senior men (p = 0.006). Corresponding percentage increases in the 3 age groups of women were 11.1% (p < 0.001), 12.2% (p < 0.001), and 10.8% (p < 0.001).
Also, intriguingly, the study makes clear that whether or not the cola had real sugar or not didn't make a difference. Diet cola in other words doesn't change the association.
Fig. 1. Relationship between the frequency of cola intake and MetSRisk. Group 1, intake never–rarely; group 2, intake of 1 to 6 glasses per week; group 3, intake of ≥1 glass per day. Number of subjects in cola intake groups 1, 2, and 3, respectively, was, for young (30 y) men, 368, 836, and 433; for middle-aged (40 + 45 y) men, 884, 1009, and 465; and for senior men (59–60 y), 747, 457, and 174. Corresponding numbers in women were 770, 814, and 314 (30 y); 1511, 959, and 370 (40 + 45 y); and 1021, 313, and 109 (59–60 y); mean values, with SE, are indicated. Note the broken axes and the variation in range for the MetSRisk score between age groups.
Waist Circumference and Cola. The authors also actually saw that waist circumference is more strongly associated with cola than BMI. This finding is a rather nice one since so many of us rather question the whole BMI measure. Waist circumference seems a much clearer one to assess.
Take Away
The authors make clear that what they have seen is evidence of an association between cola frequency and MetSRisk. That doesn't show (yet) that there is a causal relationship. That is, they're not saying that someone who kicks back a can of coke daily will be at risk of MetS. What it does suggest however is that the presence of a daily cola intake greater than a glass, along with any of the other MetSRisk factors is a pretty good indicator of trouble ahead. As the authors put it in their discussion of results:
It seems reasonable to assume that the complete MetS takes a long time to develop, presumably several years. Accordingly, preceding the appearance of the complete MetS, metabolic disturbances, reflected in the level of 1 or more MetS-related factors, such as waist circumference, body mass index, serum lipids, and blood pressure, are likely. In keeping with this assumption, the results of this study show a direct relationship between cola intake and many single MetS-related risk factors, as well as the compound variable MetSRisk.What may also be deducible is that, if at risk of MetS, to un-cola oneself may be a great start at backing away from MetS. How do this? how about one really tiny super guaranteed not to fail one step at a time?
Practice: Awhile ago i proposed mc's change one thing sure fire diet based on the z-health sustenance course work.In the diet, the approach is to change one thing, one step at a time and an example is to start with one less cola a week, to get to one less a day and so on, building on success. This approach is also inspired by Martha Beck's 4 day win
: create strategies that someone feels are so easy they can't fail. It seems that for folks struggling with weight loss and feeling like they're doing good things for themselves, thinking about reducing that cola intake may be a great path towards health success.
Readers of b2d know that for those a little more interested in nutrition knowledge and practice, i've found precision nutrition another great place to learn and to build one better habit at a time. Here's a free 45 page overview.
Best with your practice. If you're looking for a coach to help with this process, please shout. Qualifications are over in the about box.
Citation
Høstmark, A. (2010). The Oslo Health Study: Soft drink intake is associated with the metabolic syndrome Applied Physiology, Nutrition, and Metabolism, 35 (5), 635-642 DOI: 10.1139/H10-059
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