Why “No Days Off” is Destroying Your Health

We’ve all heard the old adage “no pain, no gain”. Fortunately, most people have moved beyond this outdated approach to training but  the mentality is like Shredder in TMNT - The Secret of the Ooze who, spoiler alert: refuses to die! Lately it has resurfaced as, “No days off.” All it takes is one look at Instagram and you’ll find close to 3.5 MILLION posts bragging this phrase as a hashtag along with things like #dedication, #workharder, and #neversatisfied.

More like #SlowlyDestroyingYourGainzzzz.

We’re all about hard work and dedication, but if we’re going to live by a memorable phrase I suggest, “work smarter AND harder”.

Overtraining is not a new idea but I have watched it become a big problem over the last few years. A quick Google search will give you countless articles warning of it’s dangers and symptoms like chronic injury, energy loss, depression, and loss of immunity function. 

 So why is something so preventable, such a big issue?!

A mentor of mine often says there is no such thing as overtraining, only under-recovery and I have to agree. Giving one hundred percent effort in a workout is what we all strive for but your ceiling for work-capacity is gradually reduced if there is no time to recover during the week. Nobody expects it to happen to them but I come across a lot of clients who understand this idea intellectually and still have an incredibly difficult time putting it into practice. 

The battle against overtraining is mental for most people. Beating it is all about allowing your body time to physically recover without mentally feeling like your body is falling behind. I always suggest a two pronged solution:

1. Change the way you talk about rest. 
   Language drives culture and thought. If you’re a person who has a hard time convincing yourself to take a day off and rest, don’t call it a day off!  Try naming your days off something positive, like active recovery. 
2. Plan for recovery just like you would plan for a workout or a training session. 
   Many people only do what they plan to do. If rest and recovery are that important to your progress (and they are) don’t expect them happen by accident. Plan them!

Let’s get rid of this “no days off” idea. 

Instead of worrying about taking days off, plan active recovery days at least 3-4 times a month into your workout routine.  Approach these days as seriously as you would a high intensity day but do something with a significantly lower work-rate and choose activities that help you progress towards your goals. Maybe it’s a short and slow jog, maybe it’s mindful meditation, or maybe you spend an hour stretching.

Whatever you do, plan it, stick to it, and track the trend line of your energy as well as the quality of your workouts through the month. 

I would love to hear what you do for recovery or your thoughts on “no days off”! 

Let us know at generationathlete@gmail.com
or on Instagram: @GenerationAthlete

-ac

How To Get Rocking Abs Without Hurting Your Back, Part 2

Last week we talked about a huge problem I see constantly in people’s workout routines in regards to ab workouts. You can read about it here. Lots of people are basically guaranteeing they’ll have severe back pain in the near future but that’s not you. You’ve taken the first step to a pain free six-pack and you’re back for step number two!

So here’s it is: 

The exercise is poorly chosen to work that muscle group.

Let's use crunches as an example of a bad exercise for increasing core strength. When I see someone in the gym doing crunches, bells start going off like crazy in my head telling me that this person is a potential client. A crunch (and even worse the crunch machine, yikes) is almost always an inappropriate exercise because the movement does not line up with the purpose behind our core musculature function.

So, what is that function?

We can boil down the foundational function of the core to one principal: stabilization. This means anti-flexion, anti-rotation, and anti-extension. The primary purpose for ALL of the muscles in your core is to stablize and protect your spine and to provide a solid base off of which your limbs can move in order to amplify power. This means the best way to increase core strength and overall power is to incorporate dynamic stabilization exercises. Dynamic plank variations, bird dogs, cobras, and marching progressions are all fantastic places to start.

Matching your exercise choices appropriately to the designed function of any targeted muscle group is the best way to guarantee increased strength, overall functionality, and an upward trend of injury prevention and movement literacy.

I want to leave you with an exercise circuit to try on your own. These core exercises have helped my clients completely change their balance and stability which has had a huge impact on their overall performance and comfort!

Do each exercise for 30 seconds before moving on to the next and cycle back around two more times:

• Dead Bug Marches: Move very slowly through this exercise! Lying on your back, keep the small of your back as flat as possible against the floor. I pretend there is a spider on the floor right underneath my belly button and I need to squash it.
• Bird Dogs: Move very slowly through this exercise! Maintain a completely flat back and neutral pelvis as you move. If you need to, balance a book on your low back right above your belt line and don't let it fall off.
• Plank w/Reach Through: Again, flat back and neutral hips are very important!

Give it a try and let me know how it felt when you’re done at generationathlete@gmail.com!

How to Get Rocking Abs Without Hurting Your Back

If you're anything like me there has come a time during your workout when you've thought to yourself, "I really hope I’m doing this right…” No one wants to end up in a GymFails video...

In the 10-plus years I've spent around gyms and athletes, the most cringeworthy exercises I've seen have revolved around core and ab exercise. Okay, I know what you're thinking right now, "Dude, it's an ab workout. How hard can crunches and planks be?" Or maybe you've talked to Mr. Flex-In-The-Mirror guy at the gym and he showed you an ab shred that works for him.

If you're anywhere in the ballpark of what I just described, you need to hear what I'm about to say!

So, what's the real issue behind the struggle?

In most cases there are two foundational causes that result in poor core exercises:

• There is not enough strength yet to properly execute the chosen exercise,

OR

• The exercise has been poorly chosen for the muscle group.

Let's look at problem number one: lack of strength. 

A lot of core exercises that people do are in fact really good exercises! The issue comes when there isn't yet a sufficient level of strength to properly support correct form. Take leg lifts for example: I've watched countless times as people lie on their back, drop their legs down towards the floor, and swing them back up. Without fail, instead of their abdominal muscles controlling the drop and recoil, their legs come crashing towards the floor and their lower back arches enough to make McD's jealous in order to help brace their legs against the force of gravity. *Face palm*

So why is this happening and how can we fix it? 

The arch in our back often comes from overactive hip flexor muscles (overactive and tighter than a guitar string in most people) coming in to compensate for weak abdominal muscles. These hip flexors are called your psoas and they attach at your lumbar spine in your low back. When they strain to compensate there is no choice but to pull your low back into hyperflexion creating that cringe-worthy arch. This not only prohibits the abdominal work that's intended but also generates low back pain and potential disc herniations!

A better way to approach this exercise is to regress a few steps back in order to start building abdominal strength through exercises like dead bugs or heel marches, as well as slowing movements down to allow focus on proper mechanics and muscular recruitment. As a general rule, if you can't do the exercise slowly, you can't do the exercise. Speed hides dysfunction.

We’ll be addressing problem number 2: poorly chosen exercises, later this week to see why most people have chosen the wrong exercise in the first place. Keep an eye out to see how your routine stacks up against one of the most common misunderstandings in ab workouts.

In the mean time I would love to hear about the worst ab exercise you’ve ever seen. Shoot me an email at generationathlete@gmail.com!