Quit Weights. Movement Culture

When you work in fitness and announce you quit lifting weights, people are curious, to say the least. While I am not saying it is forever, it is definitely something I have thought about doing for a while. I feel my ‘programming’ has given me a very typical, mainstream male approach to fitness. Lift weights, be mighty, look good, etc., but how sustainable is that model, really? In my personal experiences, the healthiest and best aging people have been yogis and gymnasts (or people who spend their time moving).

While I internally questioned why my focus was increasing arbitrary numbers in the gym, to what end it served me; I always considered my way good – but not great. To me, great is something I aspire to. Previously, I was not exactly clear what great would look like for me. Now, I feel I am aware of what it looks like. I have a long way to go, but I enjoy the challenge.

From good to great

If the barbells and 45 lbs. plates in a gym could no longer satisfy me, then what?

Movement

I feel that my goal now is total body control. I feel that my focus is in my ability to move effectively. I hypothesize that after a certain percentage (to be able to accumulate enough power), squatting, deadlifting, pressing, snatching and all other movements may lose their relevance to actual life. Does someone who works at a desk all day need to deadlift 600 lbs. Maybe not.

I contemplate that it really does not matter if I squat 115, 225, or 315, anymore. The days of comparing weights are over for me. However, it does matter if I can control my body. If I can run, jump, move, swim, balance, etc., I feel I would be a more complete athlete for life. I feel strong is not determined by a weight set anymore, but by the ability to adapt to live. I want to focus on a way to live life in a sustainable model of mobility and movement.

A personal trainer friend said something a few years ago to me that stuck. It resonated not because it made sense at the time, but it was a new concept for me.

If you cannot move your own body, what right do you have moving weighted objects?

It was interesting because a lot of people who are moving weight, in fact, cannot effectively move themselves.

So, what now then?

I want to focus on different disciplines, to better understand and implement what I feel and learn to be effective for maximizing life. The areas I want to and have started slowly delving into are:

• Gymnastics
• Calisthenics
• MMA
• Swimming
• Dance

…Not quite Olympic lifting or bodybuilding, I know.

Don't only evaluate the potential downside of action. It is equally important to measure the atrocious cost of inaction. If you don't pursue those things that excite you, where will you be in one year, five years, and ten years? How will you feel having allowed circumstance to impose itself upon you and having allowed ten more years of your finite life to pass doing what you know will not fulfill you? If you telescope out 10 years and know with 100% certainty that it is a path of disappointment and regret, and if we define risk as the "likelihood of an irreversible negative outcome," inaction is the greatest risk of all.Author: Tim Ferriss, Source: The Four Hour Work Week, p. 47

I doubt when I am 40 I will care how much I can deadlift. I will be more concerned on living life enjoyable, pain free, and able to move how I would like to.

I look forward to the ups and downs of this decision, and as always, will keep my updates here.

I will now strive to become a mover.

I think that if and when I reconcile my relationship with weights, it will be in a more functional way. I feel that, as an athlete, while we always want to grow, whether it be bigger bi-ceps, more pull-ups or heavier deadlifts, by taking a break from the iron, I will be able to grow in completely new ways.

In closing, here is a video from Ido Portal. He is a very impressive mover, enjoy. #Movementculture

 

My Opinion on Food Behaviour

[Food behaviour/addiction, from my understanding, is an academically debated concept. Some minds believe it is a real thing, and others debate the quality and quantity of research available. I would recommend doing your own research on the topic, and make your opinion based on your research, at your own discretion. Below, is mine :)]

I mentioned this in my last written article, where I said I was cutting dairy from my diet. I do miss dairy, but I am able to withstand my urges because I am conscious that although it is addictive, it is my decision what I choose to eat or not eat.

In my opinion, I feel food behaviour is something that we are challenged with daily.

Here are three things to consider on the topic of food behaviour:

1.     How we rationalize what we eat.

We justify everything we do, definitely. Eating is no exception. Had a bad day? Better grab a big spoon to tackle Ben&Jerry’s from the tub. Another co-workers birthday? Better take two slices of cake, as not to be rude. Subway’s on sale? Better make it a foot-long because it is low fat.

The thing is, bad days are common, everyone has a birthday, and Subway is always going to have a sub of the day. While I am not suggesting we be perfect, because I have a big spoon too (coconut frozen dessert, for those of you who read last week), I am suggesting we become aware. Is it occasional, or is it everyday? Is it affecting our fitness goals? Can we choose not too? Are we sabotaging ourselves, long-term?

2.     How it makes us feel during and afterwards.

Sugar tastes amazing. Absolutely. So does dairy, salty chips, poutine, pizza, and unlimited bread sticks at the olive garden. What does not feel great, is being bloated, having a poor quality sleep, uncomfortable trips to the washroom, gaining unwanted weight, and even lowering testosterone in some cases. Those are some things that may happen if eating particular foods, or food groups, that we personally cannot eat or may affect us more long-term for what we want. Being aware of how we feel during, and afterwards, can help us make better decisions. It always surprises me when someone who knows what a food will do to them, eats it, and then complains about the aftermath. That would be like someone chugging 25 shots of tequila in 5 minutes, and then being surprised when they awoke in a hospital bed. Is it even a surprise?

3.     Are we in control?

If you are shaking your head about this idea, and think food addiction is a joke, or some fugazzi I made up, that is okay. Here is a test for you though, cut out all the goodies you eat, everything that is tasty, all sauces, all extras, for a month. I say month, because two weeks is just too quick. Go to a bare bones diet, essentially meat, nuts, and vegetables. No cheat days, 30 days. Consider it some sort of fitness lent challenge. Be conscious of when and if your body starts telling you to eat off diet, or you start smelling and thinking about certain foods. Mentally, you may even start rationalizing why you can eat it, or maybe just a bite, or maybe you can just cheat because why not, why are you listening to something someone challenged you about on the Internet?

That is a form of food addiction.

When you accomplish all 30 days, you will feel successful, probably a few pounds lighter, and in control. You may even decide to keep going, because you have changed your eating habits and like the results.

At the end of the day, what we put in our mouths is our business. While I am not saying perfection is the goal, awareness and moderation are realistic, controllable, and successful realities. As long as it is a choice, we are conscious.

Reluctantly removing dairy…again

  

Delicious Goat Milk

I love the taste of butter, cheese, goat milk, yogurt and ice cream just as much as the next guy. After a less than amazing day, I love eating ice cream out of the tub while watching some good ‘ole Netflix. Is that great for my fitness goals? Not exactly. Is it delicious comfort food? Definitely! So, having said that, I want to explain why I am reluctantly removing dairy… again, identify why I relapsed, and offer suggestions of how to change as well.

I do not feel dairy is essential in my personal diet.

In reflection, and since I am currently on a back-to-what-worked-last-time approach, I feel cutting dairy will monumentally help me lean back out again. I say again, because the last time I cut dairy, I was able to achieve the level of aesthetics (10% body fat) and performance I wanted to. So, to match and then surpass that, I again choose the path of no dairy. Is it fun? Once you adjust. Is it effective? Definitely!

My relapse with dairy.

Relapse is a word I feel most commonly associated with addictions - which is exactly the right word for it. I feel I relapsed with dairy again for two reasons. The first was because I read about and wanted to test the benefits of organic grass-fed butter. Having had been off dairy for many months, I decided to try it again and see if anything changed for me. This was a gateway for me to start introducing more dairy back into my diet. The second was because of how addictive it became again once back in the regular, daily diet. I think it is very easy to rationalize food behaviour based on cravings – actually I know it is.

Eating dairy daily again, I definitely noticed bloating and inflammation around my midsection. My 'abs' went from protruding to hugging an extra layer. Ironically, although I originally added dairy back to get stronger, I feel I had a decrease in my overall strength. That is a loose speculation, as there could have been many other factors involved there. Mentally and emotionally, my moods were the same. Except for when I would feel down, where cravings would kick in for ice cream. So, why would I keep ingesting it? I think I was just at a point where I wanted to enjoy more foods for a bit. A temporary diet pause, as they say.

On a side note, food behaviour is something I find very intriguing because it is at the root of many decisions and outcomes we experience every day. This is something I will write my opinion about in greater length another time.

A few ways to switch off dairy.

If you cook with butter, switch to coconut oil.

If you eat ice cream, switch to a coconut frozen dessert.

If you drink milk, switch to almond or coconut milk.

I do not have an alternative to cheese. 

As you can see, some switches are easier than others.

While I am not saying dairy is bad, it might not be for everyone. Everyone’s body reacts to dairy differently, based on many different variables. Some people can ingest loads, and feel and look great. Others may have a couple sips of milk and be bloated for days. For me personally, removing it allows me to lean out more quickly and effectively. If you are wondering about how dairy does you, there are tests you can do. In my opinion, I prefer the elimination method. Essentially, you do not eat any dairy for a certain amount of time (I would say a few weeks), then eat some, and see how you feel. Pretty simple. Also, you may notice yourself saying bye to some extra weight too – which is a nice bonus.

I think the most important thing to understand here is it does not have to be absolute. Is it ideal to completely cut off dairy to be lean and potentially healthier? I would say yes. However, life happens. If you have pizza once a month, it is not the end of the world. Having said that, swapping coconut oil for butter when you cook or use as a spread can make a huge difference. It is all about finding the method that best works for you to live lean, strong, and of course happy.

Take care and stay fit

iPhone Reflections: Looking To The Past For The Formula

Was it amazing that I was on an airplane for 8 hours with no wifi? No. However, the optimist in me recognized a great opportunity to find out what other stuff I had on my iPhone. Enter, photo album.

Creeping, deleting and reflecting on my photos, I recognized something I had been recently pondering. I recognized the time in which I seemed to have hit an optimal supplement, eating, lifestyle and training routine creating my ideal physique and body image. I say this based on the way I felt, way I looked, and performance. I feel it’s important to note the way in which I am measuring success.

In the last few months, I tapered off of supplements (to see how much they helped vs. cost), changed my training routine, and scaled back drastically on my vegetable intake. In fact, if I recall correctly, in February I did not eating a single vegetable. I just tried some new ideas out. Some worked, some did not.

Looking back to my previous photos, I reviewed what I was doing at that time I hit my ‘ideal’ body image.

I think that a lot of times people want to try new ideas to achieve results, where sometimes one can look to the past for the correct formula.

For me, weighing in at “193-194-195 lbs” (for those of you that watch my YouTube videos) is no good for me, so I am choosing to look back at my previous formula for success. Here are two of the things I am bringing back.

Supplementation

   -Starting a vitamin stack again. I feel solid vitamin intake is important in achieving optimal body composition.

Cruciferous vegetables

   -High vitamin levels and food satiety (which is huge for me). There are other benefits, but those two are most important for me.

Those are two of the things I am looking to change going forward. Both of these I started today. Time to get back to 185 lbs.

Is there another time you felt more healthier, more ideal, or optimal? Can you replicate some of the things that worked for you at that time?

Bikes Are Everywhere In The Netherlands

Hey Fitfam,

The amount of bikes here is insane! I know I mentioned it in my video earlier this week, but it is very incredible just how many bikes I have crossed paths with. Before landing in The Netherlands, my view of bikes was essentially leisure and adventure. Here, it is clearly for transportation.

I have viewed dozens of kids casually biking to school. I have passed a huge amount of businessmen in expensive suits riding bikes. The craziest bikers I have witnessed so far are people with two kids on the front and one on the back. I have passed so many parents like that. It is pretty impressive, to say the least. The double bike ride game is strong here too. It is incredible just how practical it is to have a bike here.

Bikes in Amsterdam

One of the reasons I feel it is easy is because of just how committed the population is to it. There are more bike roads than real roads I feel. There are traffic lights designed for bikes. Everyone knows his or her signals. There are bike racks everywhere to secure them when parked. Even two level bike racks. The cycling infrastructure is like nothing I have experienced before.

Another reason bikes are more practical for the average person is because of the small streets. People are much more efficient on bikes here because they can ride on the bike roads, paths, or cut over grass when necessary.

Also, I believe it is more socially acceptable to have a bike here. Not that it is not at home, but I think it is just the norm here. Biking with your friend to a café seems a lot more regular here than at home.

Bartering the fare for a bike taxi is very normal here

People of all ages ride bikes here. I have watched very little children ride, to people very old. I think if you ride life-long, you are probably healthier and therefore able to ride right into your old age.

I think that the average person here is a lot more mobile day to day than at home. I think this could also contribute to my overall impression of the average physical build here. Even if somebody does not work out, they are still biking – which is definitely a form of physical activity.

This is not just an Amsterdam thing either. I drove two hours north today into more rural parts, and the same still remained, #bikesonbikesonbikes.

Even in the smaller cities, bikes are what is up

There are more bikes here than people.

Maybe I should buy a bike?

On a side note, zero rollerblades. I guess the Dutch do not like rollerblades.