0 comments on “Making Kids into Champions”

Making Kids into Champions

In previous posts, I have talked about getting kids out into nature and ways to help our kids become primal, remove screen time and develop into awesome humans. You can read that here, Helping kids behave better, concentrate harder and become Primal, and helping children develop a love of sport, movement and fitness. Today’s post continues the Primal Kids theme exploring the developmental benefits of physically active kids.

Children, even newborns, should be given every opportunity to move without physical restriction. Training to become an athlete starts in infancy and continues throughout life as children become involved with a variety of activities. Unfortunately this process of development most of the time does not go how nature intended. With the prevalence of screens, Ipads, phones, computer games, and on demand TV we are intentionally, or maybe unintentionally, discouraging children from becoming great athletes. This is especially detrimental when paired with the abundance of junk food available, not just the takeaway variety, but also any processed food containing sugar, grains or vegetable oils.

Instead we should be making room for play and roaming, letting children crawl, run, climb and jump to their heart’s content. (Making sure that it’s safe, of course!) According to Dr Phil Maffetone, a highly respected doctor, coach of endurance athletes and primal guru, a wide variety of physical movements are vital to the neuromuscular progress and necessities for the brain, with early physical activity ultimately making the child better at math, science, music, coordination and having better social skills.

While great health and fitness during childhood may lead to great athletic performance later in life, a key reason for a child’s fitness being so important, according to Maffetone in his 2015 book, the Endurance Handbook, is because “fitness is widely regarded as a powerful marker of current and future cardiovascular, musculoskeletal and mental health”.  What this means is, the more fitness and all round play a child engages in early in their life, the better their health, muscle and bone development, and social skills will be.

There is obviously a difference between how adults train and how children train. Children need a wide range of activities and movements. As they grow through the first decade of their life, natural development and interest will lead to participation in a variety of sports and activities. I think this is healthy for their development in fitness and as athletes. Having children try a wide variety of activities such as swimming, riding bikes, gymnastics, coordinated ball sports, running, climbing and playing on the various apparatus at playgrounds will help develop a great, functional athlete. There is always time for a child to learn and take up specific sports once they have a good grasp of co-ordination, movement through various planes and balance. All sports need these fundamentals and getting kids to stick to a specific sport or sports may be making them too one dimensional.

According to Dr. Maffetone there are two important factors when it comes to children transitioning into good adolescent athletes. These are:

  • Cross Training: From birth until about 20 years of age the body undergoes dramatic changes. Physical activity plays a huge part in this development. The more variety of movement the better the development. This he attributes to muscle and bone growth, hormone balance, immune function and brain maturation. At certain ages selected sports activities may be of more interest, such as riding bikes, swimming, running, soccer. But variety and cross training continues to be important.
  • Active Fun:  This one is pretty simple – the process of having fun whilst being active. Encouraging play, climbing, and movement. This may be the most important guideline for kids!

While I think team sports have their place for children, I don’t think we as parents need to be pushing them so hard to be great athletes at an early age. With natural love of movement, coordination and balance, kids will inevitably gravitate to sports they like. Some children develop at faster rates than others so we really can’t predict who will ultimately be a great athlete from how they are at 4, 6, 8, 10 maybe even 12 years of age. Pushing kids into training and sports may seem helpful but if the child is not on board this could be more of a hindrance and they may develop a dislike of activity.

Like Dr Maffetone says, having active fun may be the most important guideline for the development of the athletic child!

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Motivation

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I am here to help you get your mojo back.
I have recently written about being fit, ready and active for anything life throws at you.
Being ready to perform feats of strength, endurance and fitness without really training specifically for it. But what to do if you have lost total motivation
I understand that after big breaks from fitness, whether its due to injury, illness, holiday or completing the race you had trained months and months to do, it is super hard to get back to it, especially if there are no goals or races you are working towards. Hopefully you can get your motivation back and hit the race courses soon.
 
I have compiled a little list of things that help me get motivated to run or workout:
1. Buy some new gear- go shopping, get some new workout gear, shoes or even a new watch with all the gadgets!
2. Lose the gear- probably contradicts the first one on the list but sometimes is great just to workout or run without the numbers, without worrying about your pace or total kilometres or calories burnt. Just get out there and exercise with no tech!
3. Chose a different activity- try swimming if you never swim or mountain biking or Stand up paddle boarding- just the act of variety might keep things interesting and you may even fall in love with a new sport or activity.
4. Watch a documentary or read a exercise based book- my favourites docs recently have been the Barkely Marathons, the Fittest on Earth-its about Crossfit but still good (they are on Netflix I think), Rise of the Sufferfests (about OCR), Books like Born to Run by Christopher McDougall and Ultramarathon Man by Dean Karanazes are also great. 
5. Read a few blog posts for ideas- www.breakingmuscle.com/fitness/4-tips-for-getting-your-mojo-back-running-mojo-that-is was a good one I found after a quick search.
6. Do Nothing- thats right, sometimes taking a step back and doing nothing for a little while will make you realise you do love exercising and you do like working out. You will come back around in your own time!
7. Get outside- go for a walk, get outside with your dog and family, do some hiking, make exercise less structured and more lets have some fun moving outdoors!
Hope that helps you get back out there…
In the coming weeks I will write about the Bravehearts 777 Marathon and you will see how that ties into being ready for anything and my personal experience with being ready to perform!

Photo by Tirachard Kumtanom on Pexels.com

2 comments on “3 Things a Primal Athlete Does to be “Fit for Life””

3 Things a Primal Athlete Does to be “Fit for Life”

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What happens when you train hard for months with a race goal in mind, you get there perform well and then… what do you do after the event? Keep training hard, no worries? Or are you like most folks… do you lose motivation, stop training, have a few weeks off and then really struggle to get back into it.
This led me to think what is your motivation in the off season or with no race goal in mind.
Without having a race or specific goal in mind I keep motivated by the idea that if friends rang up and said lets go for a hike, a mountain bike ride, for a swim, a surf, to the gym to lift weights or a run I would be able to keep up, would I have enough fitness to finish the activity and not be too sore the next day!
This also made me think about what makes a good all round athlete. I have discussed it before about being a good “life all rounder” and what things we need to do to be able to be a good all round fit human that could do any activity at the drop of a hat. Sometimes with no specific goal or race to work towards, trying to get back the fitness you had is hard. It is hard to find the motivation to get out there and exercise. What are the things we should do to be a fit, healthy all round everyday athlete?
So three things I try and do are…

#1 Get stronger

This one is a no-brainer: stronger athletes are faster, less likely to get injured, and bounce back from hard runs or exercise quicker than those who don’t do any strength exercises. One of the Primal Blueprint Laws outlined by Mark Sisson is to be more like our primal hunter gatherer ancestors and to Lift Heavy Things.

This is great in theory, but how exactly do you get stronger? What exercises are best? When should you do them?

The three strength routines I do each serve a purpose and each one is athlete-specific and should make you stronger and faster.

The MSP (maximum sustained power) is a power/stamina workout for endurance athletes. It is designed to avoid muscle fatigue on the back end of long exercise. It builds strength in all the areas that athletes need, like the hips, glutes, abs, and lower back.

The Runner Specific Workout is a more challenging strength workout that focuses on hip and glute strength. These muscles are critical for injury prevention and speed, power and endurance during your runs (or any activity).

The Upper Body Strength Workout is specifically designed to increase the strength that you will need during your Spartan Races like grip strength, upper body strength, and the ability to carry odd loads. It helps functional fitness and strength and has a cross over into life in general. It should make you more mobile, injury free, more resilient and be able to carry out daily task with seemingly less effort. Exercises include the bench press, the deadlift, squats, presses and carries.

#2 Exercise Long-Endurance 

Most athletes need more endurance. If you take that simple concept to heart, you WILL run faster.

See, too many runners think they have to run faster to race faster. But most of the problem is not being able to maintain a fast pace – and that’s a problem of endurance.

And the long run is one of the best ways to develop that endurance. On your long runs aim to run 5-7 kilometres longer than your next longest runs of the week.

Even if you’re not training for a race, it helps to run one long run per week that’s about 20-30% of your weekly mileage. Keep working at it and focus on very gradual increases in distance every 1-2 weeks. This concept can be used for developed endurance for life in general and being able to run, swim, bike, hike etc when called upon and can be used for any endurance exercise.

#3 Run EASY!

As you are aware my training philosophy is in alignment with the Primal Endurance principle of making your easy days really easy, and your hard days harder.

Polarizing your training this way helps you gain more fitness on hard days while boosting recovery on easy days.

Not sure what “easy” really means? Just follow the “3 C’s” of easy running. Easy runs should be:

  • Comfortable
  • Controlled
  • Conversational

Prioritizing recovery and mobility on easy days will help you run even faster during more challenging workouts – and ultimately, your races.

These three strategies can help you cut your injury risk, gain more endurance, run a lot faster and be ready for any type of exercise when its needed.

I could add #4 Sprint, #5 Work on Your Mobility and #6 Rest and Recover to the things good all round athletes do but we might talk about those next week…
An example of a non specific race training week for me might look like this
1x Long Endurance Run of an hour plus.
1x Strength (Running specific, MSP or Resistance workout)
1x Easy Run or Sprint- less than 45 minutes
1x Body Weight Workout- 5 Rounds for time of…
  • Wide Push Ups (chest) 8

    Mountain climbers (abs) 20 each leg

    Side lunges (Legs) 6 each side

    Plank (abs) 30 sec

    Burpees (Full body) 8

    Air squats (Legs) 

    Bench Dips (arms) 15

    Rest 2 min

0 comments on “Fasting FAQ’s”

Fasting FAQ’s

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Following on from my previous two posts Fasting 101 and My Top Ten Fasting Tips, here are a few of the most frequently asked questions from my clients with regards to fasting…

Should I consult my doctor before doing a fast?
Yes you should. Like any new endeavour, please make sure you check with your doctor if exercise, fasting or nutrition is right for you. I am not a doctor and don’t claim to have all the answers to fasting, nutrition or weight loss so please consult them first.

Will I get hungry?
More than likely yes. If you are quite fat adapted (see my blog post here) you body will prefer fat as its primary fuel source. It will be much easy to get through a fast if you have spent several months eliminating refined carbs (grains, wheat, flour, anything processed) and replacing them with a higher amount of good fats for meat, fish, eggs chicken and coconut oil, butter, heavy cream, avocados etc etc. This will help the body chose fat as its fuel source. If you are still concerned about hunger, ride it out it does not last. Use is as an act of self discipline, knowing that you can and will get through it and you will be better for it as you have refrained from breaking the fast!
If you need some extra tips or tools to get through get out my last blog post here, but you can have some black coffee or tea as they act as an appetite suppressant. Drink as much water as you would like. Have some home made bone broth which is full of minerals that help the immune system as well as reduce inflammation and heal the gut. Bone broth has minimal calories so you are technically not breaking your fast.

Can I still exercise?
Absolutely! Training in an aerobic heart rate zone will help to train your body to prefer fat as its fuel source, as whilst you are working in that low heart rate, steady state exercise zone you are burning predominately fat- this zone of approximately 180 minus your age gives you your maximum aerobic heart rate. Stay under this zone and you will increase you fat burn during a fast. Try to avoid any exercise that is too high an intensity and plan that for days when you are not fasting.
The benefits of exercising in a fasted state are:
*Recover quicker due to an increase in human growth hormone
*Burn more fat due to the higher fat oxidation rate
*Train harder due to increased adrenaline
*Wont bonk or run of energy if you stay in the aerobic or fat burning zone as you have an abundance or stored energy in you fat cells

How should I break my fast?
Do it gently, the longer the fast the more gentlier you should be! I would recommend breaking the fast with a small snack/appetiser then eat a small meal 30-60 minutes after that. Take your time, chew your food and enjoy the experience. Have smaller portions and break drink. Try salad, soup, nuts or almond or peanut butter.

What are the problems to watch for?
Low blood pressure:- often when standing up after squatting down or picking something up of the ground causes dizziness which can be due to low blood pressure or low electrolyte balance. Check with your doctor first if you have low blood pressure before starting and if experienced during the fast consider eating a small meal.
Electrolyte management: as above if you experience dizziness when standing up this could be due to an electrolyte imbalance. Try a magnesium supplement with a 250ml glass of water and a teaspoon of Himilayan rock salt to correct the imbalance.
Headaches: could be withdrawal types symptoms for a lack of sugar, refined carbs or coffee! Could also be a sign of dehydration. Drink more water, it if persists take some curcumin, if it continues stop the fast with a small meal and consult your doctor.
Constipation: it is not uncommon to see slight constipation or at least a decrease in bowel movements- especially due to the fact you are eating less!
Muscle Cramps: again supplement with bone broth and or magnesium tablets.

Will I be cranky?
Maybe- see question 1 to fix the hangry

Will my stomach always grumble?
No. Hunger passes-ride the wave . See my top ten tips here.

Will I be confused?
No you shouldn’t. As fat is a clean buring fuel people are often surprised that during fasting you have clear focus, mental clarity and have a more awareness and concertratrion. This could be due to that fact that your body can now focus on cleaning up cells and getting rid of celluar debris and not have to worry about being constalty focused on metabolism, digusting and processing food and making new cells. oss so please consult them first.

 

0 comments on “Hunza Water”

Hunza Water

Since the start of this year I have been following the Ketogenic Diet. I have been fairly strict for the most part, loosening up a little and increasing my carb intake after high glycolytic workouts, or workouts that have been of an intense nature like HITT that push me about my theoretical aerobic heart rate of 180 minus my age. Any activity that puts you above this heart rate zone is said to dip into your glycogen stores in the liver and muscles. Being “keto adapted” and having predominately fat as your food and fuel sources means that you do not have much carbohydrate/glucose floating around in your system for quick energy. This also means when you exercise at a high intensity like a sprint workout you are tapping into your bodies stored source of carbohydrates or glycogen in your liver and muscles. As we can only store about 150-400 grams of this sometimes I can tap out my stores. I know when I have done this as the next day I am a bit lethargic and lacking energy.

Anyway, for the most part of this year I have been ketogenic. I had been testing my blood glucose as well as my blood ketone readings for several weeks to see how I was tracking. This was taking up 10-15 minutes of my day, so in the end I thought, I feel great, this is a bit of a waste of time. Do  really need a monitor to tell me I am “in ketosis” or do I just need to worry about how it makes me feel? I thought testing was a good idea, but definitely didn’t need to do it just to find out whether I was producing ketones. I thought, I am an following a primal lifestyle and my hunter gather ancestors would not have had ketones monitors, they are just eating for survival. So I cut out doing that and focused on eating good, healthy unprocessed foods-predominately fats with moderate protein intake and very low carbs. And, as I said I was feeling great.

The only problem I did have was after bending down to pick something up I always stood up and felt light headed and dizzy. A very strange feeling that went away soon after I was standing again. However, after completing Robb Wolf’s Keto Masterclass, I did some “fault-finding” and found I was probably lacking electrolytes, these two symptoms being an indicator that I was not getting enough sodium, potassium, calcium and magnesium. I looked at supplements and electrolyte drinks (not Gatorade or any sugary based sports drinks) but all where too sugary or with too many carbs. After hearing about Hunza Water on the Ben Greenfield Fitness Podcast, I thought I would investigate.

What is Hunza Water I hear you ask? Hunza Water is a process of adding Himalayan Salt Chunks to water to increase its mineral content. There is a theory behind the process.

Hunza water is named after the Hunza Valley region in Pakistan and is regarded as one of the blue zones of the earth, a place where the longevity of people in the area is vastly superior to other areas on Earth. Dr Henri Coanda studied the Hunza area and its water for decades. He believed that the longevity of their lives came from the fact that the people in the area drank glacial water. He found that drinking water from the glacial streams of the Himalaya Mountains is perhaps the closest we can get to drinking from the Fountain of Youth. The technical source of Hunza water is water that comes from melted glaciers.

  • It contains negatively-charged hydrogen ions. This is important because hydrogen is one of the most powerful antioxidants. This helps to neutralise free radicals in the body. In addition to living in a society with little to no pollution or environmental toxins, it’s no wonder these people are living 120 years!
  • Mineral colloids efficiently deliver nutrition. Basically, a specific “activator” reduces the size of the nutritional elements of Hunza water. However, it doesn’t compromise the actual nutrition – it just makes it more compact, thus easier for the body’s cells to receive.
  • Lower surface tension. In essence, this means that Hunza water more closely resembles the water found around the cells in our body. This is getting a bit complicated, right? Here’s why that matters…
  • Increased “net charge.” Basically, fluids are able to move between cells, flush out toxins and absorb more water into the cells.
  • High alkaline pH. This can naturally help the body to neutralise acids and regulate pH levels which has been linked to reducing the risk of cancer and – you guessed it – a longer life!

You don’t have to go to Pakistan and the Himalayas to get a taste of this water. Coanda was pretty dedicated to getting down to the bottom of the ins-and-outs of Hunza water, so naturally, he figured out how to recreate it without having to drink water from the glaciers themselves.

So I created my own Hunza Water following his recipe and fixed my electrolyte imbalance with this simple trick!

What you’ll need

  • Large, clear glass jar or vessel with a lid
  • A clear mason jar that can be sealed with a non-metal lid
  • Chunks of Himalayan pink salt
  • Sunlight
  • High quality, filtered drinking water
  • A non-metal teaspoon

Instructions:

  1. Sterilise the large glass container, then fill it with filtered drinking water.
  2. Cover the container, and set it out in the for 24 hours to increase the “chi” or life force of the water. This step replicates the natural sunlight water would be exposed to whilst melting down the glaciers in the Hunza Valley. Make sure the vessel is grounded (touching natural earth-this helps to give it charge and negtive ions).
  3. Using large, rock-sized Himalayan salt crystals, place as many as you can in a mason jar. Remember, don’t cover your jar with a metal lid as it can react with the salt; choose a wooden or plastic lid instead.
  4. Fill the jar with your sun water, pouring it over the salt crystals. Refill the “sun water” and set it back in the window. You will have your “salt water” and your “sun water.”
  5. Let the crystals sit in the water for another 24 hour period. This will allow the water to become saturated.
  6. When “infused,” this water is called sole; you’ll remove about a teaspoon of sole a day, and continue to top the jar with more water as long as you can still see the salt crystals. Make sure to use a non-metal teaspoon to remove sole. Add a teaspoon to a full glass of sun water.
  7. Drink on an empty stomach in the morning and wait approximately 30 minutes prior to consuming any other food or beverage.
  8. Once the salt crystals in your sole are gone, you can start over the process.

And enjoy long life!