wod

Coach D and Trent lay out the basics of nutrition for the 40fit athlete. It's easy (and tempting) to overcomplicate the subject, but fundamentally nutrition is about providing the fuel we need for our bodies to grow and function as we want. Our diet, the things we eat every day, should follow our physical goals. If your goal is to get stronger and you are underweight, you need to gain weight (muscle) and strength train. Simple.

Except we often get distracted by things that don't matter. It's common in western culture to be concerned with the number on the scale. When we talk about diet we say things like "I want to lose weight." What do we mean exactly? Weight is a vague term. Often what we really mean is that we want to lose body fat and look better, which involves gaining more muscle mass. What if we lost body fat, our waist measurement went down, but we gained muscle, and the number on the scale went up? Is that not a desirable outcome? The important point here is that the number on the scale is arbitrary, and simply losing or gaining weight is not a very specific goal.

40fit Pearls

1. Diet is dependent on goals
2. Gaining/losing “weight” is too vague. We typically want to gain muscle and lean mass and lose body fat (recomposition).
3. Compliance is key. Plans and macro budgets don’t matter if we don’t consistently hit our targets.
4. When we gain weight, we gain lean mass (muscle, bone, other), and adipose tissue. When we lose weight, we lose muscle and fat. Strength training skews the ratio toward gaining more muscle and less BF, or toward maintaining muscle while losing BF. But you can’t have both at the same time.
5. You can’t exercise off a bad diet. 
6. Protein drives the diet, and strength training drives body composition. A more muscular body burns more calories at rest.
7. The weight on the scale doesn't matter. The amount of muscle you have matters.

At some point we've all desired to become more flexible and more mobile, but do we know why? In short, we really only need as much mobility as our lifestyle - and maybe our sport or recreational activities - demand. If you are a gymnast, then you will need a high degree of mobility. If your goal is simply to be generally healthy, then trying to attain the mobility of a gymnast is unnecessary, but also a waste of valuable training resources.

Drawing on his nearly three decades of PT experience, Coach D breaks down how much mobility you really need, and shows you the best way to obtain it.

40fit Pearls 

1. Flexibility and mobility are not the same thing. Flexibility is the normal range of motion a joint should move through. Mobility is the functional use of your flexibility; it is both range of motion in the joint and strength throughout that range of motion. It is possible to be flexible but lack the strength to support yourself in that range of motion. So, strength is a very important ingredient in mobility.
2. Mobility should support function, and be outcomes driven. Too much mobility is bad, as is too little. Your need for mobility - and thus your choices when working mobility into your training program - should be based on the demands of your life and your sport.
3. Tissue fibers become less elastic, and more plastic as we age. So, Masters athletes will be less mobile than younger athletes.
4. Don't perform static stretching before strength workouts. Use dynamic movements to warm up.
5. The best ways to stretch are dynamic stretches (movements under load), contract/relax techniques, and isometric stretching under load. Duration of 30s to 1 minute is the sweet spot. These are more effective than static stretching.
6. Yoga, tai chi, and other practices can be good ways to gain mobility, but don't neglect your strength.
7. Strength trumps mobility.

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This week we catch up with coach, author, speaker and physical therapist Kelly Starrett. If you are familiar with CrossFit or mobility, then Kelly needs no introduction. But if this is your first time, then you are in for a treat!

Kelly if the founder of Mobility Wod and he has revolutionized how athletes think about human movement and athletic performance.

And today we tap into Kelly's wisdom on how we can improve upon our own daily movement, avoid the sedentary trap and also discuss his new book Deskbound.

Questions we ask in this episode:

• How should we move if we want to live a long and pain-free life?
• You mention performing ‘basic maintenance’ on ourselves, please explain...
• Icing injuries and sprains... yes or no?
• What are your thoughts on the 'Wim Hof Method' for recovery?
• How do we combat sitting at our desk every day?
• And much much more...

Video Verison & Transcript: http://goo.gl/qxUjgF

Welcome to today's health sessions and of course, where we're cutting through all the confusion by connecting with leading global health and wellness experts to share the best of the latest science and thinking and powering people to turn their health and lives around. Today's guest, we are doing it with Mr. Kelly Starrett.

I have no doubt there'll be listeners today that are familiar with Kelly, especially if you've been doing crossfit for a long time, but for you guys that might not be familiar with Kelly Starrett, he is the founder of Mobility WOD which is designed to help you hack your body's mechanics and provides the tools to preform basic maintenance on yourself, which I think we could all do and be a part of. I believe Kelly is one of the greatest innovators to connect movement with function today.

If you're not an athlete listening to this, there's heaps of wisdom in there so stick with it, and of course if you are a high end athlete, there'll be definitely things to make you reconsider how you train effectively and how you look after and condition the body accordingly as well. We get into also topics, we talk about his new book of course, Deskbound, which is in the mail for me as we speak. If there's one thing that bugs the shit out of me is the fact that I have to sit often so I'm constantly mixing it up, so he has some great wisdom on that for us today.

We also even get into Wim Hof and ice baths and even icing injuries, should we, shouldn't we, and so forth. It goes off in all directions but we made sure there's lots of [pills 00:01:39] of questions to get the most out of Kelly's experience and wisdom as he is a wealth of knowledge. I must say as well, Kelly, he's a big open guy, he's a real deal, he's full of life and he generally wants to make a difference in this world which is fantastic. It was great to have him on and I have no doubt you're going to enjoy today's podcast. One last thing, I've joined the world of Snapchat, believe it or not, yes, I know, but come and say hi on...

Snapchat to me, my username is GuyL180.

If you're on Snapchat, you're listening to this, come and hit me up, send me a message, ask me a question, I don't care. It'd just be good to reach out to you. Let's go over to Kelly Starrett, enjoy.

Hi, this is Guy Lawrence, I'm joined with Stuart Cook as always, Hi Stu. Stu:Hello, mate. Guy:Our awesome guest today is Kelly Starrett. Kelly, welcome to the show.

Kelly:Guys, thanks for having me.

Guy:Really appreciate it, mate. Now, I got a sneaking suspicion with our listeners, they'll be a split crew. 50% will know exactly who you are, what you do, and I reckon we'll be introducing you to a lot of new listeners which is excellent, we think. You've created an amazing community online over the years, through Mobility WOD. You've written three books, the third one's just coming out, is that correct?

Kelly:That's true. Guy:My first question is to you, can you take us on Kelly Starrett's journey a little bit from how it all began, how it all became to get into this point today, really, for the people that may be not familiar?

Video Verison & Transcript: http://goo.gl/qxUjgF

A planning session for upcoming shows devolves into an argument between Dr. Chris and John over whether the Legion expansion of World of Warcraft is worth bothering with, and many of Warlords of Draenor's deficiencies are examined. The facts are undisputed, but we get a good look at just how low John's bar is and how much he's willing to put up with in a game. Dr. Chris, as you might imagine, demands a lot more from a game before he's willing to hand over his money.