Squats – THE Best Exercise?

I was talking with one of my clients this morning and he said he had read an article online describing the benefits of the squat and that they are one of the best exercises you could do, particularly as you age.

When it comes to strength exercises, I’ve always been partial to the deadlift-but there is nothing that says you can only train one or the other-right?!?! 

In hardcore gyms the barbell back squat is THE cornerstone exercise.  It separates the men from the boys.  Many weenies try to claim that weighted Bulgarian split-squats or front squats are as good as, or better than, the glorious barbell back squat; but those that claim this typically have toothpicks for legs or are just trying to get a new book published-or usually, BOTH.

Ivan Chakarov with a perfect back squat - this legendary photo is of his famous no-no-no (no belt, no wraps, no spotter) 270kg triple.  Photo courtesy of Iron Mind.

The barbell back squat rules hands down.  Please save your “oh my back hurts”, or “front squats are more athletic” arguments for someone who cares.

The back squat allows for the greatest loading, I can’t think of anyone who front squats more than they back squat, thus it will make you stronger.

The back squat contributes to massive amounts of muscular development in the legs-read the book “Super Squats”- the exercise in the program is the barbell back squat, not the Bulgarian wobble board blindfolded super corrective non-contraindicated iso-lunge.

What if we get outside of the hard core gym?  Is the squat still king, even if it is performed without a barbell on the back?

As we age I believe the squat is a great choice to maintain leg strength and hip, knee and ankle joint mobility.  In fact, a full-range-of-motion body-weight squat is an incredibly healthy exercise.  If you can sit on your calves with your feet completely flat (this is imperative-heels DOWN!) you are working your hips and knees through their greatest possible range of motion while providing for a tremendous stretch to the low back and Achilles tendons.

We are born with the ability to squat all the way down with flat feet-just look at any toddler they will often squat down and sit on their calves as they play.  Unfortunately due to a combination of sitting in desks from pre-school on, and the lack of developmental physical education programs, this ability is lost over the years. 

A popular picture of a toddler with details of a perfect squat that circulated the internet and social media sites a while back.

I was talking with one of my instructors, Chen Zhe, at the Shaolin Institue where I study Taiji and he told me that growing up in China he often ate while sitting in a full squat position and that it was a position of rest as well.

Snake Creeps Down, this is one of my favorite Taiji movements. This beautiful posture is a fantastic display of  hip, ankle and knee mobility as well as strong legs.  Photo of Dong Zeng Chen courteousy of www.chipellis.com.

This makes a lot of sense to me.  Typically when we rest we sit on a chair, when we do this we can increase the compressive loading on our spines by up to 40% (according to an article I read a while back)!  This coupled with the typically weak core musculature most American adults display is a recipe for major low back pain.  Gee, can you think of anyone you know who suffers from low back pain?  However, if we possessed the ability to rest in a full squat position not only would we contribute to exceptional mobility in the hip, knee and ankles; we would also stretch out the lower back and Achilles tendons.  Say goodbye to back pain!

Granted the barbell version may not be advisable for everyone, but deep, full range of motion, flat-foot body-weight squats would be a good idea to do on a regular basis.  If you can’t perform this movement, then practice.  Strong, healthy legs are a good idea for everyone, particularly as we age.

Stay Strong AND Healthy!

-Scott

The Mind and Body Connection for Optimal Health and Fitness

Today during Taiji class my Shifu, Grandmaster Shi Deru, talked about health and why we do what we do. He regularly sees people who are sick recover and get well again naturally. This is a huge topic of interest to me as it is the direction my personal training as well as the focus of my business has taken in the past year or so.

The founding fathers of Physical Culture-like George Hackenschmidt-knew the importance of developing the mind as well as the body.

I've always found it interesting that the fitness industry has become so far removed from health. It has become all about cosmetics, drugs, pills-look good at any cost. Unfortunately, in the fitness industry (I refuse to call it the health and fitness industry until things change) those who often look the healthiest are in fact very unhealthy. I fell victim to this myself. Supplements, pills, anabolics, fat burners, you name it; I tried it all in the name of (health) and fitness.

Then I had a realization. We have everything we need to be fit AND healthy. If we are not producing something, if we are getting sick, if we are not recovering-it does not mean we need to take a pill, potion or powder. It means we need to fix something within ourselves. I believe for most people this means developing the mind as well as the body. This is not just an eastern concept-it's a theme that is quite obvious in George Hackenschmidt's excellent book "The Way to Live in Health and Physical Fitness".

Shifu's comments about health today led me to ask him a question about why he thought that people who eat well and exercise still get sick. His answer was very simple but incredibly brilliant and insightful. He said they fail to do the internal work, to develop their minds. They succumb to negative energy and negative thoughts that ultimately manifest in unhealthy ways in the body.

Make no mistake, pumping your body full of chemicals and non-natural substances in an effort to "get fit" will result in anything but. Sure, you might look like Hercules for a little while, but there will be a price to pay for chemical and physical abuse. Many will argue this, and I would have to as little as a couple years ago.

Shifu told me we need to bring the mind back into training and focus on internal development as well as external development. Working hard is good. Training hard is good. However we cannot neglect the development of our mind. Strong healthy minds and positive thoughts will produce good energy and strong health bodies.

Meditation is one way to strengthen the mind, but don't let it end in the lotus position. Meditate in everything you do. Why is this important? When you meditate, when you truly quiet your monkey mind, when your mind becomes blank and allows thoughts to pass without attachment, you are now present. You embody your true nature which is pure being. Why not be present in all you do?

Shifu teaching us about the importance of mediation.

Think about how much of your time-your life-is lost to regretting past events and fearing future events. When your mind is living in the past and future it is preventing your from being here, in the now. And guess what? Now is all there is. The past is nothing more than a previous series of now moments and the future is a series of now moments that have yet to occur-so why let them rule you?

Instead, try to be present in everything you do-whether it is sport, exercise, study, driving, talking with friends and family, etc. Be present and give the present moment your full attention. I believe this is why people become addicted to adventure sports such as rock climbing-it's hard to be terrorized by the past or worry about the future when you are hanging off the side of a cliff by your fingers and toes!

When we bring our mind into training, we encourage internal development in addition to external physical development. If we truly want to be fit AND healthy we must connect the mind and the body.

I believe when good health is achieved, and all aspects of physical and mental development are in line, our potential is limitless!

"Be content with what you have; rejoice in the way things are. When you realize there is nothing lacking, the whole world belongs to you." -Lao Tzu

Stay Strong AND Healthy!

-Scott

And the Lab Results are in...

Just a quick blog for this week.

I had my annual physical yesterday and am incredibly happy with the results. I had a full work up done and everything checked out in the ideal range except for random glucose - that was still within acceptable limits but not ideal, so no worries - and this is the first time it's all been this good. This is a concern as there is type 2 diabetes in my family history. I just need to tighten back up on my use of raw sugar and the occasional junk that has made it's way back into my diet, and focus more on lower glycemic fruits.

In the past when I was weighing 220-230 my BP and lipid profiles were always a concern and not in good ranges - this was my main health concern for switching from a cannibal diet to a predominately vegetarian plan and it's worked very well based on yesterday's results.

As a Cannibal:
BW-220-230 lbs
blood pressure - usually around 125/85 when it was "good" to 135/90 when it wasn't "good"
total cholesterol - 220 mg/dL
HDL - 41 mg/dL
LDL - 130 mg/dL
triglycerides - best was usually 135 mg/dL worst was just over 300 mg/dL


As a Pescatarian:
BW-178-182 lbs
blood pressure - worst was 112/72 best was 102/67
total cholesterol - 151 mg/dL
HDL - 43 mg/dL
LDL - 95 mg/dL
triglycerides - 65 mg/dL

To say I'm thrilled with the results is an understatement! My goal now is to continue to improve these levels and continue getting healthier. Screw aging gracefully, I'm kicking ass the entire way to my next lifetime!

Stay Strong AND Healthy!

-Scott

End of my Raw Month - It's a Wrap!

So that's it. One month on the raw plan. I'll try to keep this a short wrap up as I'm sure you guys are sick of reading about food.

Progress

At the start of this month I was at 190 lbs and down from 220 when I started a mostly raw diet at the end of September 2011 - I haven't been south of 180 lbs since 2000.

As you probably read in my last blog post the most dramatic drop is in my bodyweight. The cool thing is that I've actually cut back on my training volume and intensity - this proves that if you want to lose weight it is mostly about nutrition, not training. The old saying "you can't outrun a doughnut" is definitely applicable.

My body-composition has changed for the better, I'm much leaner with better definition. My energy during training is outstanding and my focus and mental clarity (particularly during taiji class and practice) is great.

My joints feel really good, even after periods of heavier training.

My eyes are very clear and my skin is good - no cracking or drying - I attribute this mainly to the good fats in avocados, flax seeds / meal and flax oil -- but I could be wrong, sounds good anyway!

Planning

It's true!

The raw foods diet was very easy for me to follow. Probably because I've been eating predominately raw vegan foods since end of September 2011 this wasn't a very dramatic change, I could see how it'd be tough to jump in 100% if you don't eat that well right now.

Here's what I recommend if you want to give this a try:

• start small, begin with one meal a day and a snack or two 100% raw and transition over time
• no matter what make sure the bulk of your raw diet is 80% or better fresh veggies and fruits with some nuts and seeds -- do NOT rely 100% on dehydrated foods and "transition" foods - use these as a treat or variety occasionally
• most dehydrated and transition food recipes call for a lot of nuts, dense calories still add up!
• drink a lot of water
• incorporate juicing - don't give me that crap about juices not being whole foods, yes, I know. What juicing allows you to do is extract the micronutrients, vitamins, minerals, enzymes, etc. from a TON of veggies and fruits to get s super boost of healthy nutrients. Much easier than eating 10lbs of veggies and fruit in one sitting.
• incorporate blended green smoothies - blended your greens allows you to ensure that you unlock all the chlorophyll out of the greens and extract as much nutrition as possible, plus the blended drinks utilize whole food nutrition, so you're getting the fiber and bulk from the fruits and veggies. If you have the time to graze all day and properly chew your food like a cow or horse, skip the blended drinks. I also recommend a Vitamix or Blendtec - they are worth the cash.
• raw vegan eating will assist in detoxification - however if you want to go deeper explore juice fasting - I highly recommend looking at www.juicefeasting.com they are a GREAT resource and have info on healthy fasting for up to 90 days. This has been a very effective approach ion helping people recover from major diseases - it's worth your time to educate yourself at the very least.
• there's nothing wrong with going 80-90% raw - you'll still reap many of the benefits and it will make things like travel and eating out much easier - this is essentially my maintenance plan except when I detox or fast annually from now on.
• at the bare minimum - try to get at least 50-60% of your daily nutrition from raw fruits and veggies - i.e. living food. Want to make it easy? Eat one meal a day 100% raw, the rest of your meals aim to make 50% of the meal raw. Simple.
• don't neglect your fiber.
• a good blender and a good juicer make this stuff really easy.

I could go on and on so if you have specific questions about my experience post a question or email me directly at sshetler613@gmail.com.

Where do I go now

Now that the month is up I'm going to stay mostly raw, my goal was 80-90% for the end of this. I never planned on staying 100% vegan, as I will most likely eat some eggs and a little fish or cheese occasionally; but over time I see me getting closer and closer to pure vegan nutrition - but for only doing this a little over a year now (April 2011 is when I stopped eating meat and fowl) I've made some huge improvements in my overall health and fitness.

Mainly I'm looking at getting my training dialed in and building my strength back while maintaining a lighter body-weight right around the 180 I'm at now.

Thanks for following this month long experiment! I hope it inspired you to take a look at your nutrition and maybe make some changes for the better!

Stay Strong and Healthy!

-Scott

Meditation

Scott Trying to Calm Down his Monkey Mind

Meditation is something I've been struggling with over the past couple of years. When I first started meditating it was tedious. All I ever heard was meditate for 30 minutes every day. That didn't make sense to me.

As I understood it meditation was supposed to be a complete quieting and calming down of the mind. If I magically entered some enlightened, zen-like state, how was I to know when 30 minutes was up? If I came out of my meditation at 29 minutes, would my efforts have been a waste?


Even if I could last the 30 minutes, was I doing it wrong if I had thoughts? If I couldn't let the thought pass and dwelled on it, was I not meditating correctly?

I read as much as I could, I listened to meditation programs on CD and MP3, I read some more.

Then something happened.

Shifu Leading Meditation

When training with my Shifu, grand master Shi Deru, at my Shaolin School's annual Qi retreat this past February, he guided us through meditation each day.

That is when it hit me.

Meditation is simply about being present and rediscovering your true nature.

Rediscovering your true nature happens when you can disconnect from your ego-by ego I mean your physical self, all the things here in the physical plane that make you, you.

When you can fully quiet your mind and observe your ego - it hits you - you are not you. Your real nature is that of being, of pure consciousness. The problem is you will begin thinking about it and lose "it".

If you are meditating, simply be. Be present. That is all. Sit cross legged on the floor or a chair with your hands placed one on top of the other thumbs touching, just make sure your feet are grounded and your back is straight. Begin to relax every muscle in your body, but don't go limp. Be alert, meditation is not about zoning out-it is about pure awareness-just be relaxed. Breathe. Listen to your breathe. If a thought enters your mind don't freak out. It is fine. Just observe the thought and let it go. Do not attach to the thought. If your "monkey mind" (as Shifu refers to it) begins to take over that's ok - just calm down and focus back in on your breathing.

That is it. That is meditation.

Rediscover Your True Nature-Your True Self

At our retreat when Shifu was asking us all about our experiences many people gave great answers - but I particularly liked Shi Xiong Chen Zhe's response, he said, "When I meditate, I feel almost invisible."

Don't become particularly wrapped up in how long you meditate. I think it is a mistake to think that the only way you will achieve any sort of benefit is to meditate for exactly 30 minutes every day. If you do this you bring meditation into the realm of time which is a complete contradiction. Meditation is about being present, not yesterday and not tomorrow but now. Simply sit quietly, focus on your breathing and relax. Finish your meditation when you finish. Whether it is in 3 minutes or 3 hours.

This idea was confirmed to me when I listened to the excellent audio-book "The Joy of Living" by Yongey Mingyur Rinpoche.

In it Rinpoche states (and I am paraphrasing) "that it is far better to meditate properly-when you are calm, relaxed, happy and at peace-for multiple two or three minute sessions throughout the day, than one longer session where you are forcing yourself to meditate". Please keep in mind that is very loose paraphrasing, but you get the idea.

Meditation is not magic-it is simply learning to be present and identifying with your true nature, your true self.

When walking just walk, when sitting just sit. Above all, don't wobble.

However, I would venture to say that ANYTHING that brings us into the present that does not require a lot of thinking or analysis, may be considered meditation.

Think about it, a weightlifter going for a record attempt, a rock climber hanging by their toes and fingertips off a rock face, a skydiver plummeting toward the earth, a martial artist practicing a form. All of these things bring you immediately into the present.

I don't think there is a better description than the ancient zen proverb that Alan Watts reiterates in his excellent book, The Way of Zen, "When walking, just walk. When sitting, just sit. Above all, don't wobble."


Thanks to Tom Kreutzer for the photos!


Stay Strong and Healthy!


-Scott