Gettin’ all Sciency, Edition 2

Not many people know it, but Einstein used to be a crusher. Photoshop Credit: Jordan Haag. IG: @passionhorse

…so  you don’t have to.

The scientific process requires thorough (often tedious) recording of pretty much everything involved in the research process. This allows the next group of researchers to replicate the study, if need be, or continue to progress the line of thinking that spurred the original study. This results in the publishing of informative, but tedious, articles in scholarly journals. They’re tough to read, but if you put the time in, you can come away with helpful information that you can use to get stronger, stay injury free, and crush your goals.

Let’s get to it.

The Study

Shoulder Joint and Muscle Characteristics Among Weight Training Participants With and Without Impingement Syndrome

Kolber et al.  2017

The Background

The study we’re going to look at today took place recently, and examined some characteristics of Shoulder Impingement Syndrome (SIS). SIS is an umbrella-ish term that is used to describe certain instances of shoulder pain. Sometimes, if certain movement or structural characteristics are out of whack, the Rotator cuff tendons or the sac of fluid that separates these tendons from bony structures in the shoulder might get stuck or pinched by these bony structures when reaching overhead. Over time, this can lead to degradation of the Rotator cuff soft tissues and that fluid sac (Subacromial bursa, if you want the scientific term). Persistent shoulder pain is usually the inevitable destination of that road.

The researchers involved in this study wanted to see if there was a trend with certain muscle strength and range of motion characteristics among people with Impingement Syndrome, and were curious if any differences existed for people without Impingement Syndrome.

How They Did It

The researchers selected 55 male adults with ages from 21 to 56. The average age was 27 years old. All subjects had been strength training 2-5 times a week for an average of 9 years, so all subjects were relatively seasoned lifters. They were separated into two groups, those with Shoulder Impingement, and those without.

To determine whether a subject had Impingement or not, two tests were administered. –

-Hawkins-Kennedy Test.

***DON’T just have your friend do this. This is a hands-on test meant for use by a clinician that provokes pain to get a diagnosis. If you don’t have the word “Doctor” in front of your name, you shouldn’t be doing this to someone. End Rant.***

The second test looked for a pain during a shoulder arcArc

If these tests were positive for pain, the subject was placed in the Impingement group. If the tests were negative, and the subject had experienced no pain for the previous 72 hours during training or daily living, they were placed in the Non-impingement group.

There were three areas of testing: Muscle Strength, Muscle Strength Ratios, and Active Range of Motion

Muscle Strength

The first attribute tested was muscle strength. The researchers looked at five muscle group’s strength levels, using a hand digital dynamometer. These muscle groups were the shoulder abductor group, external rotators, internal rotators, and the upper and lower trapezius muscles.

Muscle Strength Ratios

After these values were obtained the ratios of these groups’ strength levels were compared with one another. The relationships examined were:

-Internal Rotator Strength to External Rotator Strength

-Shoulder Abductor strength to External Rotator Strength

-Upper Trapezius Strength to Lower Trapezius Strength

Active Range of Motion

The researches examined each subjects active flexion, abduction, external rotation and internal rotation using a goniometer, a device used to measure joint angles.

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Flexion
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External and Internal Rotation

Results

After all the data had been collected, certain trends existed.

-Shoulder External Rotators and the Lower Trapezius muscles were significantly weaker in individuals with Impingement Syndrome compared to individuals without.

-The strength ratio of Internal Rotators vs. External Rotators was significantly skewed towards Internal Rotators (Internal Rotators were way stronger than the external rotators) in individuals with Impingement.

-The strength ratio of Abductors vs. External Rotators was significantly skewed towards the Abductors in individuals with Impingement.

-The strength ratio of Lower Trapezius vs. Upper Trapezius was significantly skewed towards the Upper Traps in individuals with impingement.

-Individuals with Impingement had significantly less Internal AND External Rotation than individuals without impingement.

Takeaways

-One takeaway from this study is the importance of shoulder external rotator and lower trapezius strength. Keeping these muscles and groups of muscles strong help keep the “ball” of the humerus centered in the shoulder socket. The shoulder relies on a relatively large amount of soft tissue to keep the joint centered, so a weakness in certain groups may allow the ball to creep out of the center position. Poor position means a higher chance of running out of room during a movement, and therefore a higher chance of trapping soft tissue and getting impingement. It seems external rotators and lower traps tend to be weaker in individuals with impingement, so it miiight be a good idea to keep them strong. Here are some simple and effective exercises to address that.

 

-Another takeaway I got from this study was discrepancy in strength that was related to shoulder impingement.

It’s seems as if people can be pulled into internal rotation if they neglect proper form during training, or have certain lifestyle factors, such as sitting at a computer for extended periods of time, drive for extended periods of time, or have poor posture (the standard climber hunchback). All these can lead to an imbalance in which our joint position and muscle strength is skewed towards shoulder internal rotation and lead to a weakness in our external rotators.

Another factor seems to be the imbalance between lower trap and upper trap strength. We’ve gone over a way to work on lower trap weakness, but the upper traps can end up being to “switched on”  by something we do every day:Breathing. When we breathe incorrectly, it’s often by using our accessory muscles which are in our shoulders, upper traps, and neck. Ideally, we want to be using our diaphragm to pull air into our lungs, and crocodile breathing is a great way to reinforce this pattern. Lay on your belly and take relaxed, complete inhales through your nose. Your midsection should rise and expand laterally, and your shoulders should stay relaxed.

 

Wrapping it Up

Give some thought to how you breathe and what positions you spend the majority of your day in. If there’s some things you can work on, start doing them! The examples I talked about in the videos are just a few of the myriad of ways you can begin to address these issues.

I think these exercise form corrections are crucial to the health of the shoulder joint, as strength training with proper form helps reinforce movement characteristics. You’re either building bad habits and making them harder to break, or you are reinforcing healthy and balanced joint mechanics. You make the choice.

Have questions, comments, rants and raves related to this article? Feel free to reach out to me!

Learn More

Here’s the citation and link to the abstract if you want to read the full study.

Kolber et al. Shoulder Joint and Muscle Characteristics Among Weight Training Participants With and Without Shoulder Impingement Syndrome, Journal of Strength and Conditioning Research

doi: 10.1519/JSC.0000000000001554

Bullet Points and a Brew 4/5/17

Hot and a chance of tornadoes.

That’s the weather in Chattanooga today, so it’ safe to say we’re working our way deeper into spring. As spring arrives, so does a renewed focus in Jiu Jitsu and sport climbing. I’ve got a match with a competitor from Knoxville in a week and a half, so I’m trying to develop some conditioning and sharpen up my game to put on a good showing April 15th. I’m excited to get back on the mat again!

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I made sure to look as intimidating as possible

I’m also starting to work to develop some endurance for route climbing. I’ve set up my plan, so now it’s time to go to work. I recently finished reading Logical Progression by Steve Bechtel. It’s chock full of ideas to structure your training, and I’m playing with a few. I’m looking forward to seeing how it goes.

Let’s get into the Bullet Points.

The Bullet Points

Feast your ears on the first “Board Meeting” Power Company Climbing podcast featuring all four members of the team. In the episode, we talk about where we get our sources of information. The Board Meeting episodes are a bit more laid back, so expect some solid information paired with some laughter.

Will Anglin is the head climbing coach for Earth Treks in Golden Colorado. He’s full of intelligent training ideas and ponderances. This article introduces rules that you should follow if you want to be a better climber. A concise and fantastic article.

Many individuals live in a state of extension in their lower backs. At worst, it can lead to pain and spinal injury. Oftentimes, it’s just mild discomfort. However, lacking the ability to control spinal position is a problem. Here’s an an avenue to address it.

Too often, it’s easy to jump into a certain corrective exercise or mobility drill to address joint funkiness. Maybe, the cure is just to step back and evaluate technique. This article addresses the bench press and some technical points, and includes some GOLD pressing variations at the end of the article. Like the majority of Tony’s work, it’s full of actionable information while being an enjoyable read.

The Brew

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Rum Barrel Aged Siberian Black Magic Panther, Westbrook Brewing Co.

Disclaimer: I had a cold and couldn’t taste much when I cracked this open. Of course, I didn’t have this realization until right after I opened it, but o well.

This beer is a big, boozy stout from Westbrook. It poured black with a dark chocolate colored head and a boozy aroma filled the room almost immediately. It had a strong aroma of Rum with some sweetness. The flavor was full of roasty and bitter malts, some candi sugar sweetness, maybe some vanilla and caramel flavors, and rum pronounced throughout. Super boozy. It’s not a surprise this is a 12% abv beer. A big, burly beer that is aggressive. It was good, but a bit too in-your-face and not quite balanced enough for me.

That’s it for this week.


What’s Happening

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Strongfirst Kettlebell User Course

I’m excited to announce that the Strongfirst Kettlebell User course is coming back to Chattanooga! On May 27, Senior SFG Delaine Ross will be at Scenic City Strength and Fitness for an 8 hour workshop breaking down fundamental kettlebell skills. These skills lay the foundation for a lifetime of effective kettlebell training, so this course is not to be missed. You can find more information here.

Coaching

I deliver efficient and effective programming that gets the job done without demanding too much of your valuable time. I have one open spot for distance coaching, so if you are interested, please reach out ASAP. You can find more information here.

Mailing List

I’m playing around with a newsletter. It will contain article alerts, special content promotions, and offers exclusive to subscribers. You can sign up here if you’d like. It’s completely free.

I’m teaching two kettlebell classes at Scenic City Strength and Fitness.

An entry-level class that emphasizes the foundations of safe and effective kettlebell training is held Tuesdays at 6:15 pm. It’s only 10 bucks and spots will be limited to ensure a great experience. If you are in the Chattanooga area and have always been curious about trying out kettlebells, it’ll be tough to find a better opportunity.

I also teach a class for folks who are more familiar with kettlebells on Thursdays at the same time. We will dive into some more advanced kettlebell movements and concepts, and push the intensity up a bit more than Tuesday.

You can check out the calendar and register online for any of these classes here. Each class is 10$. Hurry, because the spots fill up fast.

Social Medias

Like what you’ve read? Want to find out more? Like the Facebook Page and share with your friends!

Bullet Points and a Brew 12/20

Everyone enjoying the week leading up to Christmas? Clearly I am:

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Deep in thought, and full of Christmas Cheer

It’s busy one for me. My priorities this week are finishing up some coaching things, getting a great week of coaching on the floor, finishing up some Christmas shopping, and getting a good week of training in. I was able to get out to Rocktown last Friday and finally figured out a piece of beta on one of my long-term projects. I’ve got a ways to go, but it was nice to have some progress and not feel like I was just banging my head against the boulder.

Let’s get into the bullet points.

The Bullet Points

Crazy schedules make super complicated training difficult to do. When life gets nuts, how do you get done what needs to be done? What do you cut to make your training plans lean yet still effective? Dean Somerset opens a window into his thought process.

Not quite an article, but chock full of some good information. Eric Cressey works with a large number of professional athletes. A majority of these athletes are baseball players with arms that are literally worth millions of dollars. When he puts out some information on arm care, I make sure I listen. “30 Days of Arm Care” was a series on social media he shared and finished up recently. I’ve included the hash tag link for twitter. You can also search the same hashtag on instagram. Look through it. It’s got some gems.

I’m a fan of Reddit. It’s a great way to learn things of all sorts. The Climbharder subreddit is packed full of information and discussion. This thread is full of insights, viewpoints, and discussion about the importance of technique, importance of strength, which one is more important, etc. Check it out.

The Brew

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The Lizard of Koz, Founders Brewing Company

An Imperial Stout brewed with blueberries, chocolate, and vanilla, and then aged in bourbon barrels. It’s quite the beer. The Lizard of Koz pours black with a thick, bubbly tan head. Bourbon and chocolate fill the aroma. Chocolate, vanilla, and very prominent blueberry make up the flavor. A slight hint of bourbon is present, but the bourbon is surprisingly subtle considering how strong it was in the aroma. Mouthfeel wise, it’s very thick and savory, just how a dessert beer should be. Definitely a beer to share, as it’s a bit much after a glass, but one glass would be a great end to a great meal.

 

 

 


What’s Happening

Mailing List

I’m playing around with a newsletter. It will contain article alerts, special content promotions, and offers exclusive to subscribers. You can sign up here if you’d like. It’s completely free.

Nutrition, Performance, and Strength Coaching

If you’re interested in nutrition coaching, strength training, Functional Movement Screen consulting, performance training, or some combination of these programs, you can find more information here.

I’m teaching two kettlebell classes at Scenic City Strength and Fitness.

An entry-level class that emphasizes the foundations of safe and effective kettlebell training is held Tuesdays at 6 pm. It’s only 10 bucks and spots will be limited to ensure a great experience. If you are in the Chattanooga area and have always been curious about trying out kettlebells, it’ll be tough to find a better opportunity.

I also teach a class for folks who are more familiar with kettlebells on Thursdays. We will dive into some more advanced kettlebell movements and concepts, and push the intensity up a bit more than Tuesday.

You can check out the calendar and register online for any of these classes here. Each class is 10$. Hurry, because the spots fill up fast.

Bullet Points and a Brew 11/28/16

Hey there, everybody. Hope the holiday weekend was good to you! I had a good time up in Indianapolis. The trip was full of visiting family, seeing friends, eating a bunch of food, and laying around. I’m back in Chatt now, getting started on the week. I’m competing in another Jiu-Jitsu tournament this weekend, a submission only event. It’s a 16-man blue belt bracket, and since I’m just a white belt, I’m sure I will learn quite a bit about my game. I’m stoked! Probably no climbing this week, I warmed up like an idiot last week and my elbows paid the price. Resting and making sure I stay focused on this weekend.

In Case You Missed It

It was a good week for content this past week. I wrote a guest article for Skimble, an online training app about some basic strength training principles. If you apply these principles, you’ll be on a solid path to get stronger and not get hurt. Check it out here:

>>4 Principles for Effective and Sustainable Strength Training<<

I also published a post on here I’ve been working on for a few weeks. It covers motor learning, patience, and some of the finer points I’m focusing on in terms of my training.

>>Majoring in the Minor Details: A Good Thing?<<

The Bullet Points

Wait…what? It’s a great article, and not what you think. Read it.

I thought this one was cool. A brief breakdown of an overhead lifter and some non-painful shoulder issues he was dealing with. Also included are some interesting and effective shoulder correctives.

A climber performing a bottoms up kettlebell press for shoulder stability? A climber actually doing a pushup correctly? I was as shocked as you were. Turns out that people like Alex Megos work with good coaches. Who knew?  I’m not familiar with the first movement showed in the video, but I might have to toy with it a bit. Consider me intrigued.

The Brew

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5 Beans, Sixpoint Brewery

Imperial porters are fairly common these days. Porters with coffee, vanilla, and cacao also aren’t hard to find. Imperial Porters with cardamom? That’s a different story. Inspired by a Turkish Coffee, this porter has roasty notes from the coffee that are blunted by the vanilla before it gets too harsh. Bittersweet chocolate rides throughout the flavor and a hint of cardamom makes this beer seem slightly different than a lot of the other winter seasonals out there. It’s true. It’s different, and it’s good. If you see it on the shelves and like chocolate, porters, Turkish coffee and Turkish Get Ups (they go hand in hand), you should probably grab some of this beer.

 

 

 


What’s Happening This Week

Mailing List

I’m playing around with a newsletter. It will contain article alerts, special content promotions, and offers exclusive to subscribers. You can sign up here if you’d like. It’s completely free.

Nutrition, Performance, and Strength Coaching

If you’re interested in nutrition coaching, strength training, or performance training, I’ve got room for a couple more clients. More information here.

I’m teaching two kettlebell classes at Scenic City Strength and Fitness.

An entry-level class that emphasizes the foundations of safe and effective kettlebell training will be held Tuesday, November 29th, at 6 pm. It’s only 10 bucks and spots will be limited to ensure a great experience. If you’re in the Chattanoooga area and have always been curious about trying out kettlebells, it’ll be tough to find a better opportunity.

I’m also teaching a class on Thursday, the 1st of December, for folks who are more familiar with kettlebells. We will dive into some more advanced kettlebell movements and concepts, and push the intensity up a bit more than Tuesday.

You can register online for any of these classes here. Each class is 10$. Hurry, because the spots fill up fast.

Bullet Points and a Brew 11/15/16

How’s your week been so far? I was planning on climbing yesterday but ended up resting due to shredded skin from an awesome day at Horse Pens 40 on Sunday. The weather was great, we were away from the smoke, and the psyche was high, due to a great crew. The first time I had ever climbed at Horse Pens, I was hurt. The second time, 3 feet of snow covered all the boulders. For my third trip, it was nice to just be able to climb. I was able to put down some harder (for me) boulders such as Litz Pocket Problem and Supernova. I also managed to fall off a boulder and have my pants catch me. So that was something interesting. Oz took some great photos during the trip. Check ’em out (or don’t) and then let’s get into the bullet points.

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Groove Rider. Photo: Oz Song
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Litz Pocket Problem. Photo: Oz Song
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Supernova. Photo: Oz Song

 

 

 

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When your pants climb harder than you do. Photo: Oz Song

The Bullet Points

Hip mobility and thoracic rotation are two movement qualities that many people lack. This drill hits both. Why not save some time? Check it out.

Recently, Dean Somerset and Tony Gentilcore put out a resource dealing with hip and shoulder training. I’m working through it, and it’s fantastic. This article deals with some items discussed in their product. It covers proper movement technique, explores some anatomy, and is packed full of information. Worth a read.

I stumbled across this article and got some information out of it. Another piece that involves some anatomy and functional exploration of the structures that allow us to climb. The wording can be a little awkward at times due to translation, but nothing ridiculous. Read it, and learn how to squeeze things harder.

The Brew

Beer For Breakfast, Dogfish Head Brewery

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This was an interesting stout. The folks at Dogfish Head crafted this dark beer with roasted and smoked malts, coffee, and scrapple. What’s scrapple? According to wikipedia,

“Scrapple, also known by the Pennsylvania Dutch name Pannhaas or “pan rabbit,’ is traditionally a mush of pork scraps and trimmings combined with cornmeal and wheat flour, often buckwheat flour, and spices.”

So…that’s an interesting thing to put into a beer. Guess what? It works out nicely.

It pours black with a tan, active head that dissipates quickly to the outside of the glass. This is a beer with a big, complex aroma of coffee, a hint of maple syrup, and subtle smokiness. It’s really nice aroma, nothing overpowers, and it all blends together well. It’s Sweet and smooth on the taste. Coffee comes first with maple syrup and a smokiness intermingled throughout. I’m not a big fan of smoked beers, but this is very subtle and deft. A light chocolate-ish sweetness is present as well. The label does not lie, this would be a fantastic breakfast beer!

That’s it for this week.


What’s Happening This Week

Mailing List

I’m playing around with a newsletter. It will contain article alerts, special content promotions, and offers exclusive to subscribers. You can sign up here if you’d like. It’s completely free.

Nutrition, Performance, and Strength Coaching

If you’re interested in nutrition coaching, strength training, or performance training, I’ve got room for a couple more clients. More information here.

I’m teaching two kettlebell classes at Scenic City Strength and Fitness.

An entry-level class that emphasizes the foundations of safe and effective kettlebell training will be held Tuesday, November 15th, at 6 pm. It’s only 10 bucks and spots will be limited to ensure a great experience. If you’re in the Chattanoooga area and have always been curious about trying out kettlebells, it’ll be tough to find a better opportunity.

I’m also teaching a class on Thursday, the 17th for folks on who are more familiar with kettlebells. We will dive into some more advanced kettlebell movements and concepts, and push the intensity up a bit more than Tuesday.

You can register online for any of these classes here. Each class is 10$. Hurry, because the spots fill up fast.

Bullet Points and a Brew 11/07/16

Back on track! Hope everyone had a good weekend. I was able to fit a trip to Nashville, some coaching and an evening bouldering session on Sunday. I was stoked to climb  Pipe Dreams, a boulder problem tucked away on Lookout Mountain. Revolving around a big throw off of two small crimps, it’s a fun power problem. We also put down the left exit, which had some interesting squeeze topout fun. The temperatures are finally cooperating, so I’m excited to get outside and climb a lot more frequently! Let’s get to the bullet points.

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Daylight savings time makes evening bouldering sessions tricky.

The Bullet Points

Almost everyone has hip issues at some point in their life. The hip is a ball and socket joint, which means the joint has more degrees of freedom than almost every other joint in the body. While this is a good thing, it also means things can get out of whack. Here are some points to consider to keep those hips healthy.

Since we’re on the topic of ball and socket joints, let’s look at the shoulder as well. I think this article applies to more than just overhead pressing. If you are an overhead athlete, which means you need to apply force through your arms, shoulders or fingers while they are over your head, than your shoulder need to be able to deliver that force safely and efficiently. A good way to develop this ability to is lift heavy things over your head, IF you can own the movement.

Alex Barrows released a PDF simply titled “Training For Sport Climbing”. It’s one of the best pieces on energy systems applied to rock climbing I’ve come across. Sol gives us a breakdown of some concepts from the PDF as well as some other links. Check it out.

The Brew

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Imperial Biscotti Break Raspberry Umami, Evil Twin Brewing

The Biscotti Break line from Evil Twin has produced some winners. Chocolate and coffee and almonds make every one of these beers a delicious cold weather treat. This new addition is no different. It pours an oily black and is rich with roasted malts, chocolate, and coffee. The raspberry present is subtle and well balanced. I’ve had raspberry beer where the taste is overpowering and artifcial. This was not the case with this one. Evil Twin has yet to make a beer that disappoints. If it’s on the shelves, grab it.

 

 

 


What’s Happening This Week

What’s Coming Up

Mailing List

I’m playing around with a newsletter. It will contain article alerts, special content promotions, and offers exclusive to subscribers. You can sign up here if you’d like. It’s completely free.

Nutrition, Performance, and Strength Coaching

If you’re interested in nutrition coaching or strength and performance training, I’ve got room for a couple more clients. More information here.

I’m teaching two kettlebell classes at Scenic City Strength and Fitness.

An entry-level class that emphasizes the foundations of safe and effective kettlebell training will be held Tuesday, November 8th, at 6 pm. It’s only 10 bucks and spots will be limited to ensure a great experience. If you’re in the Chattanoooga area and have always been curious about trying out kettlebells, it’ll be tough to find a better opportunity.

I’m also teaching a class on Thursday, the 10th for folks on who are more familiar with kettlebells. We will dive into some more advanced kettlebell movements and concepts, and push the intensity up a bit more than Tuesday.

You can register online for any of these classes here. Each class is 10$. Hurry, because the spots fill up fast.

Bullet Points and a Brew 11/04/16

Well, it’s been a month since I’ve posted one of these. I blame it on a combination of busyness, laziness, and forgetfulness. It’s been a good month. The Jiu-Jitsu tournament went well. I won my weight class in the no-gi division. In the gi division, I had a great first match until about 40 seconds left when I decided to attempt a move that turned out to be illegal and got disqualified. Oh well. I’ve been playing with some Olympic Lifting and ramping up my climbing training for the season that seems to never actually arrive. 80 degrees in November sucks. Hopefully your training is going well and the psyche is high. Maybe, just maybe, the climbing season is right around the corner. Let’s dive into some bullet points.

The Bullet Points

  • Kettlebell External/Internal Rotation Drill

I’m getting back to uploading a video every couple weeks detailing a kettlebell drill or ways to tighten up different kettlebell movements. This week, I talked about what has quickly become a staple in my movement prep. Check it out.

Shoulders and hips have the potential to be the most mobile joints in the body. This high degree of mobility means a higher chance of injuries and crap movement quality. Here are some simple and actionable tips to keep those joints moving well and feeling good.

BCAA’s (Branched Chain Amino Acids) are huge right now. What exactly are they? I enjoyed this informative piece that includes both the underlying science and practical advice concerning the introduction of Amino Acids into your nutritional strategy.

The Brew

20161024_221708.jpgOude Bae, Stillwater Artisanal Brewing

An interesting name, an interesting bottle, a fairly standard sour. Pours a red/purple with a thin head that fades quickly. A sharp tartness hits on the first sip and is quickly blunted by the Pinot Noir grapes the beer was aged with. A fairly good sour. If you find it, it’s worth trying, but I wouldn’t go seeking it out.

 

 

 

 

 


What’s Coming Up

Mailing List

I’m playing around with a newsletter. It will contain article alerts, special content promotions, and offers exclusive to subscribers. You can sign up here if you’d like. It’s completely free.

Nutrition, Performance, and Strength Coaching

If you’re interested in nutrition coaching or strength and performance training, I’ve got room for a couple more clients. More information here.

I’m teaching two kettlebell classes at Scenic City Strength and Fitness.

An entry-level class that emphasizes the foundations of safe and effective kettlebell training will be held Tuesday, November 8th, at 6 pm. It’s only 10 bucks and spots will be limited to ensure a great experience. If you’re in the Chattanoooga area and have always been curious about trying out kettlebells, it’ll be tough to find a better opportunity.

I’m also teaching a class on Thursday, the 10th for folks on who are more familiar with kettlebells. We will dive into some more advanced kettlebell movements and concepts, and push the intensity up a bit more than Tuesday.

You can register online for any of these classes here. Each class is 10$. Hurry, because the spots fill up fast.