Defining Dad Bod

Most people are familiar with foam rollers, but do they really help?

Debates exist around whether we should foam roll before, after or even in place of certain workout routines.

Increased blood flow, IT band pain, or even enhanced recovery are some of the claims...

Are we giving this training tool too much credit?

Let’s talk through the research and caveats!

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Recommended Roller

https://www.amazon.com/gp/product/B01BW2YYY2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01BW2YYY2&linkCode=as2&tag=definingdadbo-20&linkId=283b3c945a96d5f878816658f01e7abb

Research Citations

Acute effects of The Stick on strength, power, and flexibility. Mikesky AE, Bahamonde RE, Stanton K, Alvey T, Fitton T. J Strength Cond Res. 2002 Aug; 16(3):446-50

An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. MacDonald GZ, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC. J Strength Cond Res. 2013 Mar; 27 (3) :812-21

Specific and cross over effects of massage for muscle soreness: randomized controlled trial. Jay K, Sundstrup E, Søndergaard SD, Behm D, Brandt M, Særvoll CA, Jakobsen MD, Andersen LL. Int J Sports Phys Ther. 2014 Feb;9(1):82-91.

Roller-Massager Application to the Hamstrings Increases Sit-and-Reach Range of Motion within Five to Ten Seconds Without Performance Impairments. Kathleen M. Sullivan, Dustin B.J. Silvey, Duane C. Button, David G. Behm. Int J Sports Phys Ther. 2013 Jun; 8(3): 228–236.

Effects of Foam Rolling and Static Stretching on Flexibility and Acute Muscle Soreness. IJES Vol 6 (2013). Iss 4. Howe, E., Lininger, A., Schlegel, L., Harwell, A., Paulson, S., Braun, W., Sanders, J. Shippensburg University, Shippensburg, PA.

Roller-massager application to the quadriceps and knee-joint range of motion and neuromuscular efficiency during a lunge. Bradbury-Squires DJ, Noftall JC, Sullivan KM, Behm DG, Power KE, Button DC. J Athl Train. 2015 Feb;50(2):133-40. doi: 10.4085/1062-6050-49.5.03. Epub 2014 Nov 21.

The effect of Foam roller exercise and Nano particle in speeding of healing of sport injuries. Amany Waheed Ebrahim and Abeer Waheed Abd Elghany. J Am Sci 2013; 9(6): 450-458].

Effect of foam rolling and static stretching on passive hip-flexion range of motion. Mohr AR, Long BC, Goad CL. J Sport Rehabil. 2014 Nov;23(4):296-9. Epub 2014 Jan 21.

Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. Halperin I, Aboodarda SJ, Button DC, Andersen LL, Behm DG. Int J Sports Phys Ther. 2014 Feb;9(1):92-102.

I talk alot on this show about the challenges that Dads face in their pursuit of health and fitness - let’s talk about Mom!

Jessie McCall’s 60lbs transformation over the last 8 months is a powerful one for a few reasons.

1) Post - partum weight loss is something many mothers wrestle with. “Losing the baby weight” is a desire mom’s have even 5 years after their child is born. Jessie’s story lays those obstacles out and is a real account of how to get that weight off.

2) Post - partum depression is a real problem. And the psychiatric literature shows consistently that exercise is a powerful buffer to depression and perhaps one of the few reliable cures for Moms and Dads alike.

3) Often, the “get up early, get to the gym” thing is associated with men only. Jessie’s story turns that paradigm on its head as her program gets her up before her son wakes up and she diligently pursues her betterment for her and her family’s sake.

She would tell you - if she can do it, any mom can!

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There are 5 levels of need according Abraham Maslow…and only 2% of the population operates at the highest level - Self -actualization. Experiencing the BEST version of yourself.

Let’s talk about how a powerful exercise program is unique in meeting an important need at every level of our psyche.

Physiological, Saftey, Social, Esteem, and Actualization

Working out regularly will move you right up the line!

I learned this, personally as a poor kid growing up below the poverty line. There was just something inherently powerful about being poor, but choosing to engage in regular exercise consistently anyway.

And today - I’m not so poor - exercise still continues to help meet address multiple levels of this hierarchy. I hope you’ll use what you have well and do the same!

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TrainerEDU

www.traineredu.live/tribe

Have you heard we’re all “fighting the clock”?

How POWERFULLY are you fighting?

Turns out that VERY intelligent training is VERY important to keep brain, muscles, tendons, ligaments, and joints as young as possible for as long as possible.

If you train smarter - not necessarily harder - you’ll be able to power train regularly.

And the whippersnappers don’t have a monopoly on the benefits

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Agility Ladder Resource: https://www.youtube.com/watch?v=67XP-AekUoA

Get an Agility Ladder: https://www.amazon.com/gp/product/B01GPBXP86/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01GPBXP86&linkCode=as2&tag=definingdadbo-20&linkId=fc1bd21ba5bd7b95ad1e74e257274ec3

This show is a thoughtful summary and meditation on the shows I've published on the subject of calorie counting as an effective tool of nutrition coaching in the process of helping others make positive changes in relation to exercise and nutrition.

After 2 contentious presentations of the philosophy and research against calorie counting AND 3 meaningful interviews with experts in the space (with credentials to boot!) I believe a summary is in order.

Have you been looking for a thoughtful and practical discussion about microbiome, epigenetics, willpower, entropy, and the question of good and Evil in relation to your health and fitness goals?

Excellent - this one's just for you!

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Beyond Calories Series
Definingdadbod.com/beyondcalories

Dr, Bruce Cooper is a Naturopath who passionately specializes in the health and fitness of his clients at the level of their individual cells.

Are you ready to look deeper at how you can affect your health and fitness than just moving well and burning calories?

In the final interview of our Beyond Calories series - Let's get into the nitty gritty of the practical application of molecular biology.

I promise it will be fun, practical and even less nerdy than it sounds :)

Topics - gut health (microbiome) , mitochondrial density , omega 3s, and...ZOMBIES?

Get excited!

Connect with Bruce Cooper
http://cooperhealthsolutions.com/

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When I asked my social media connections to refer me to someone to debate the calorie science with - they delivered!

“I doubt the great Layne would take the time, but if he did — It would be a lecture!”

Which, on its face, is quite the claim! However, through some channels and magical internet tags, Layne Norton was looped into the conversation and agreed to have the discussion.

And here that is.

Is the calorie counting science missing a thing or two?

Should we approach this differently as coaches?

Are there caveats?

Layne and I dive into the weeds of our philosophy with regard to coaching clients to achieve their goals through nutrition, exercise, and lifestyle change.

And while we differed on a few finer points, we were both pleasantly surprised at the results of our “debate”.

Join us while we bring the nuances to light and do what we both wish more professionals - both researchers and coaches - did more often.

Speak honestly and intelligently with each other in a public forum.

Layne’s Book - Fat Loss Forever

https://biolaynestore.com/collections/accessories/products/forever-fat-loss-how-to-lose-fat-and-keep-it-off

Connect with Layne Norton

https://www.biolayne.com

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Popularized by Crossfit - You may think "As many reps as possible" (AMRAP) and "every minute on the minute" (EMOM) are only tools for the box.

Wrong.

The crossfit culture did much to popularize these constructs, but much like the 5 by 5, 3 sets of 10, and "300 hundred" workouts -- they're simply program design tools that can be powerfully used in the right hands.

Let's talk about how you might use them strategically and effectively - outside of the box.

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Dr. Adrian Chavez holds a PhD in nutrition sciences, hosts the "Your Nutrition Perscription" Podcast, and coaches clients and trainers in the effective use of daily nutrition practices to promote fat loss, wellbeing, and health!

Together we continue exploring the role of caloric consumption, tracking, and deficits/surpluses in achieving the results our clients want to see through exercise, nutrition, and lifestyle change!

Get ready for some awesome nuggets!

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More From Dr. Adrian Chavez
https://dradrianchavez.com/

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What happens when you don't eat before your workout?

Do you burn more calories? Do you lose more fat? Does your performance suffer?

Join CoachAL as he and Joel Yakowitz talk through their experience with metabolic analysis and the research/experience of clients practicing the art of Fasted Exercise.

It's quite a nuanced discussion!

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