More Squatting

Marc has another helpful post on Squatting which follows up some of the ideas I was discussing with Colin last week.

Grooving the Raw Squat - Setting up and Performing a good rep.

Again, he stresses breaking at the knees - not sitting back - and squatting between your legs.

By reaching with your knees you are creating room for your hips to sit into this will allow you to keep your hips under the bar instead of sitting back and increasing the distance from your hips and the bar.  You should be looking to achieve full depth

How yoghurt works

I came across this interesting article on how probiotic yoghurt works.

It is not about putting more "good" bacteria into your gut.  Rather it is epigenetic.  The yoghurt alters gene expression in the existing microbes in your gut, turning some function on and off.

Fascinating stuff.

How Probiotic Yogurt Works

Aligning your legs - walking on a line

John Sifferman on the plank

John often comments on this blog and he is a good and knowledgeable guy,

His stuff on planks is superb



The 5 minute set - 15 secs in each of 20 different variations is also a massive challenge

A Carb mouth rinse

As usual with me, no commentary here. 

Just to say that this is interesting in its implications.

Rinse your mouth out with a carbohydrate solution and you are likely to perform better interms of endurance capacity, whether you are fasted or fed.

Riddle me this Batman......

Dumbbell Floor Press

Occasionally there is something really good on T Nation.  Such as today, where there is a good piece on a favourite exercise of mine - the Dumbbell Floor Press.

Still learning to squat

I have been training with weights since 1983.  I am a BAWLA certified Teacher and Leader.  I have read scores of books and thousands of articles on exercise.  Yet I am still learning.

Which is great.

Tonight I went to see Colin for a general maintenance session he is a Deep Tissue Massage therapist, but is himself an athlete with a background in rugby, powerlifting and wrestling.   Like me he is a big fan of Dan John and Kelly Starret and this evening I asked him to check out my squat form.

Here is Kelly:



I've read a lot about squatting over the years and thought that I had got it.  But recently Dan John's writing about proper squat style has been a revelation - He writes about it  here.  

What I did not get until tonight was the whole idea of squatting between your legs.  I've read about it, probably told people to do it.....but I was not getting it myself.

We have this idea of sitting back, forcing the bum back, as if we are sitting into a chair.  Tonight Colin was showing me that I need to squat down, breaking at the knees, creating some space and then squatting into that space.

It is one thing reading about movements, or watching videos but sometimes you need someone to show you, to coach you.  Thanks Colin.

Anyway, a couple of Dan John videos.  In this first one from about 12 minutes he talks about squatting between the legs, the body being slung between the legs, not on top of the legs.

The Dutch get it right - Saturated Fat is not a problem

In the light of the recent stupid tax in Denmark (targeting Saturated Fat)  this study in the Netherlands Journal of Medicine - full pdf available here  -  is instructive.  It is the sugar not the fat......  (Denise Minger pointed this out on Twitter)

Here is the abstract

 Saturated fat, carbohydrates and cardiovascular disease.

The dietary intake of saturated fatty acids (SAFA) is associated with a modest increase in serum total cholesterol, but not with cardiovascular disease (CVD).

Replacing dietary SAFA with carbohydrates (CHO), notably those with a high glycaemic index, is associated with an increase in CVD risk in observational cohorts, while replacing SAFA with polyunsaturated fatty acids (PUFA) is associated with reduced CVD risk.

However, replacing a combination of SAFA and trans-fatty acids with n-6 PUFA (notably linoleic acid) in controlled trials showed no indication of benefit and a signal toward increased coronary heart disease risk, suggesting that n-3 PUFA may be responsible for the protective association between total PUFA and CVD. High CHO intakes stimulate hepatic SAFA synthesis and conservation of dietary SAFA . Hepatic de novo lipogenesis from CHO is also stimulated during eucaloric dietary substitution of SAFA by CHO with high glycaemic index in normo-insulinaemic subjects and during hypocaloric high-CHO÷low-fat diets in subjects with the metabolic syndrome. The accumulation of SAFA stimulates chronic systemic low-grade inflammation through its mimicking of bacterial lipopolysaccharides and÷or the induction of other pro-inflammatory stimuli. The resulting systemic low-grade inflammation promotes insulin resistance, reallocation of energy-rich substrates and atherogenic dyslipidaemia that concertedly give rise to increased CVD risk. We conclude that avoidance of SAFA accumulation by reducing the intake of CHO with high glycaemic index is more effective in the prevention of CVD than reducing SAFA intake per se.

Still Stretching?

Sweat Science points out something that I've featured on this blog a fair bit in the past:  “Stretching before or after exercise does not reduce delayed-onset muscle soreness.”  He is commenting on a recent review article in the British Journal of Sports Medicine 

While I agree with all that I do think there is some benefit for stretching certain muscles.  I am pretty convinced by the argument of Janda re Tonic and Phasic muscles, that there are certain muscles that tend to tighten up and others that tend to be weaker, especially as we age.  I think Rif once described this in terms of the foetal postion.  As we age we tend to return to a foetal position, gravity is pulling us back into a ball.  The muscles on the fron of the body contract - biceps, pecs, psoas, calves, hamstrings (ok those last two are not on the front) - while those on the back, the postural muscles that hold you up[ against gravity - the glutes, abs, rhomboids - get weaker. 

You need to stretch out the muscles that tend to tightness and strengthen those that tend to weakness....or at least that is what Dan John would argue.....

Introducing The Primal Blueprint 21-Day Total Body Transformation

 Mark Sisson, author of The Primal Blueprint, has a brand new book out called The Primal Blueprint 21-Day Total Body Transformation.

It’s a practical, action-oriented guide for how to eat, exercise and live Primally – a step-by-step, “cut to the chase” resource to make a smooth and quick transition into a Primal lifestyle. In it he tells you exactly what to do every day for 21 days to take control of your health for the rest of your life. Mark explains what this new book is all about, what’s in it and who it’s for here.


Mark is looking to score this book on the New York Times best-seller list to gain exposure for the Primal Blueprint message, so he’s put together a loaded special offer. Basically, you order 1 or more copies between October 18 and 24, email your receipt to a special email address and Mark kicks you back a bunch of freebies. It’s a win-win. You get a great book for less than 15 bucks, and a bunch of free gifts, and you and Mark both get to help take the Primal movement mainstream. Check out the details of Mark’s special offer below and pick up a copy of the book today.





What Do I Win for Helping Put This Book on the NYT Best-Seller List?

Order 1 Copy and You Get:



1. Access to the exclusive, password-protected ebook – “Primal Living in the REAL World”: In this 130-page eBook, hundreds of Primal enthusiasts share their challenges, solutions and practical tips for how they get – and stay – Primal. It’s like having the advice of 300 coaches. In it you’ll read hundreds of answers to these and numerous other questions: What is the first thing a person should do to kick start their Primal life? What do you think is the most important thing one should understand as they attempt to go Primal? What was the biggest hurdle you experienced when going Primal and how did you overcome it? And of course, the most important one, What do you usually eat for breakfast?



2. Access to the exclusive, password-protected audio interview – “21-Day Total Body Transformation”: Download a 60 minute, free-wheeling Q&A podcast in which Mark discusses the 8 Key Concepts that everyone needs to know to go Primal. Among many other topics covered, Mark discusses why your body prefers burning fat over carbohydrates and how you can use this knowledge to become a fat-burning beast instead of a sugar burner. Also, listen to Mark riff on why grains are totally unnecessary and why 80 percent of your body composition is determined by how you eat.



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Order 3 (Or More) Copies and You Get:

1. All the aforementioned benefits – the $10 Gift Certificate, the exclusive eBook and podcast, plus…



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Order 8 (Or More) Copies and Help Change The World!

Buy 8 or more books through mainstream channels and Mark will send you one book for every two books you buy! Buy eight and he’ll send you four more. Buy 80 and he’ll send you 40 for free – seriously…and he’ll autograph each one of these promo books! And, of course, you’ll get all the aforementioned freebies.

Do your holiday shopping early. One common frustration from Primal enthusiasts is how to get friends and loved ones on board. This book is the perfect calling card to introduce someone to the Primal Blueprint. Why not reduce the hassle of holiday shopping and give each of your deserving friends and loved ones the gift of life transformation?

100 copies – Personal Touch: A 30-minute private phone consultation wherein you and Mark discuss anything you want. (Well, almost anything.) Mark doesn’t one-on-one coaching anymore so this is a rare opportunity. Yes, you also get the 50 free signed books and all the aforementioned freebies!

1,000 copies – Executive Decision: Could you co-workers use some guidance and motivation to get in shape? Mark will fly out to your location, present his Primal Transformation seminar and spend the day helping get your co-workers/employees Primal!

How Do I Win?

1. Order your book(s) online or at your local bookstore before midnight Monday, Oct 24. Here are some online ordering options:

Amazon.co.uk

2. Email your receipt to the appropriate email address:

If you purchase 1-2 copies email your receipt to 1book@primalblueprint.com
If you purchase 3-7 copies email your receipt to 3books@primalblueprint.com
If you purchase 8 or more copies email the confirmation that your order has shipped to 8books@primalblueprint.com
To reiterate, for 8 or more books, please email Mark the confirmation that your order has shipped (not your initial email receipt) to the appropriate email address above. Also, please include your shipping address so Mark knows where to ship your free books. Please allow 30 days for processing and shipping of your free books. Mark’s going to have a lot of books to sign!

Low-techies can fax receipt copy to 310-317-4424.

3. You will receive your e-gift certificate, eBook download instructions, podcast download instructions, and all other freebies by reply email. (Please be patient. The Worker Bees will be reviewing receipts and sending you instructions on how to access all of your freebies within 24 hours.)

If you have any questions about ordering, or this promotion, please call 888-774-6259 (or 310-317-4414).

Fine Print:

Unfortunately, Kindle and other digital books don’t count toward the NY Times best-seller list, nor this promotion.  Books purchased in physical locations (e.g. a brick-and-mortar Barnes & Noble) count, too. Just scan and email your receipt to the appropriate email address above, or fax it to 310-317-4424.
The 8 book offer only applies to book orders placed in the United States. While international orders won’t impact the New York Times best-seller list Mark will extend the 1-2 and 3-7 book offers to anyone around the world.


Order Your Copy of The Primal Blueprint 21-Day Total Body Transformation Today!

Barefoot training

There is a really interesting interview here on barefoot training:

Ben Dearman Barefoot Training: Running and Strength and Conditioning Interview

Some really good stuff there. 

Flat footed people do tend to benefit the most from going barefoot because they no longer have that medial arch support to prevent their foot from crashing to the ground.  Instead the muscles of the lower leg and foot have to control that motion now.  And a foot that has proper motion, stability and mobility is a foot that is less likely to be injured with sprains.     

(hat tip to Sprint Strong)

toolkit for maintenance

Colin has posted a great little piece about the basic equipment that you need to work on maintaining good posture and alignment.

I’m always preaching to my clients of the need to get stronger, that it is fundamental to their goal of pain free movement. From combating the effects of aging to helping make you a better athlete being stronger will help. The stronger you are, to a degree, the more room for error you have in everything from your diet to your ability to deal with injuries.

Get over to Edinburgh Deep Tissue Massage and have a read.

Two novel glute exercises

Bret Contreras specialises in glute training.  I've probably discussed before how the glutes are fundamental to much movement, especially athletic movement and how many of us are poor at using them for various postural and lifestyle reasons.  It is certainly something I discussed in the piece on the dangers of sitting in TGO this month.

Anyway, here Bret  gives a couple of new moves he has discovered (he admits he might not be the first to have thought of these)









He also points to a piece on Core Training that he has put together. I've not read it yet so no comment.

Wise Traditions 2011

 Philip from Wise Traditions asked me to post this.  I am very sympathetic to the Weston A Price movement  which includes great thinkers like Chris Masterjohn





more videos here



Wise Traditions London 2011 - Conference DVD available now

The London Chapter of the Weston A. Price Foundation held its second annual conference this year in London, England, featuring seven speakers from USA and Europe and a special movie preview of Trufflepig Film’s soon to be released “The Moo Man”.

We are pleased to announce that the full 14 hours of the conference, with live video and slides, are now available worldwide on four DVDs for the introductory price of just $40 / £25 + free shipping in the USA & Europe, making them the ideal treat for yourself and Christmas/Birthday present for friends and family!

Please visit westonaprice.org/london to purchase DVDs, view preview clips, watch free videos of the 2010 conference, to join our mailing list and find our contact details. Join our mailing list via the website to receive all future announcements about the annual conference and recordings.

Your purchase will help fund future conferences in England and we hope to see the message of the Weston A. Price Foundation continue to grow in the UK and Europe. This Foundation's message is important now more than ever, with the British Prime Minister yesterday proposing a punitive tax on products with greater than 2.6% saturated fat. A tax which has already been imposed upon Denmark and the ironically named Hungary and which is being discussed by some American lawmakers, all the while being surreptitiously promoted for the corporations by the World Health Organisation to impose the USDA's dietary guidelines upon the entire world.

Our next annual conference will be held March 17th 2012 at Epsom Downs Racecourse in London, featuring an exciting group of speakers including Sally Fallon-Morell. We hope to continue to promote familiar speakers to a new audience here and discover local speakers who can infuse our movement with fresh ideas, as has been achieved by the inspirational Wise Traditions conference in America.


Wise Traditions 2011 -- All Regions DVD -- Run time 810 mins on 4 discs

Speakers: Kaayla T. Daniel PhD CCN; Dr Malcolm Kendrick MD; Dr Natasha Campbell-McBride MD, Barry Groves PhD; Zoe Harcombe MA; Graham Harvey & Jerry Brunetti.

Bonus Movie Preview: "The Moo Man", the story of Hook & Son, an English grass fed, dairy which secured its future selling raw milk, butter and cream. Includes discussions with the farmer & filmmaker.

DVD ROM with PowerPoint presentations for download.

Continuing Professional Development (11 hours), accredited by the British Association of Applied Nutrition and Nutritional Therapy.

Purchase DVDs at: westonaprice.org/london

As you get older, keep active and keep it intense

A nice report of a study from Norway Peak Oxygen Uptake and Cardiovascular Risk Factors in 4631 Healthy Women and Men

Go and read it, but a few quotes:

Research from the K.G. Jebsen Center goes well beyond the Dallas findings, and shows that fit 50-year olds can be as fit as 20-year olds who don't exercise much. But exercise -- how much, and how intense -- is the key to maintaining this fitness. When the Jebsen Center researchers looked at the importance of the intensity of exercise versus the duration, intensity was far more important than duration in determining peak oxygen uptake.

They have also looked at the benefits of high intensity exercise in the form of interval training -- where four or more short periods (typically 4 minutes) of very high intensity exercise are followed by a similar number of short periods of lower intensity exercise. This approach, called 4x4 interval training, is a quick way to increase your overall fitness, research from the Jebsen Center has confirmed.

The center's research shows that maintaining some level of physical activity is important. The benefit from having been active when young is small if you are inactive now. "Even if you were highly active at a young age, you have to keep being active to get the health benefits from it," says Professor Wisloff.

So how do K.G. Jebsen Center researchers stay fit, given all that they know? Many incorporate exercise into their daily routines. Aspenes -- a 33-year-old father of three, with a full time job now at the Norwegian Directorate of Health -- is lucky because he can ride his bicycle to and from work, which in hilly Trondheim, means that at least part of the ride is up some pretty steep hills. That's an advantage for interval training, he says, because "I ride like hell up the hills."

Serious Core Strength

from the great Konstantinovs

Sugar free products are not healthy.....EAT REAL FOOD!

just a quick one, from the Guardian.  A study in the British Dental Journal, indicates that some of the additives in sugar free products are harmful to teeth.

The literature review, by academics from the universities of Boston, Helsinki and Southern Nevada, concludes: "As the use of sorbitol and xylitol containing products increases, the public should be educated on the hidden risk of dental erosion due to acidic additives, as well as the adverse effects of gastric disturbance and osmotic diarrhoea. Especially in sugar-free products, these adverse effects may be more insidious because the public has blind confidence that they are oral health friendly."

Real food guys.  Eat real food.

multivitamins kill?

Weird - Certain dietary supplements associated with increased risk of death in older women

The authors found that use of most supplements was not associated with reduced total mortality in older women, and many supplements appeared associated with increased mortality risk. After adjustment, use of multivitamins, vitamin B6, folic acid, iron, magnesium, zinc and copper, were all associated with increased risk of death in the study population. Conversely, calcium supplements appear to reduce risk of mortality. The association between supplement intake and mortality risk was strongest with iron, and the authors found a dose-response relationship as increased risk of mortality was seen at progressively lower doses as women aged throughout the study.

Less is more.....

"Dietary supplementation has shifted from preventing deficiency to trying to promote wellness and prevent disease," the authors write. "Until recently, the available data regarding the adverse effects of dietary supplements has been limited and grossly underreported. We think the paradigm 'the more the better' is wrong. One should consider the likely U-shaped relationship between micronutrient status and health."

"We cannot recommend the use of vitamin and mineral supplements as a preventive measure, at least not in a well-nourished population," the authors conclude. "Older women (and perhaps men) may benefit from intake of vitamin D3 supplements, especially if they have insufficient vitamin D supply from the sun and from their diet. The issue of whether to use calcium supplements may require further study."

Inactivity and Metabolic inflexibility

This one looks fascinating.

Metabolic flexibility is getting some interest in the blogs recently.  (Because of my own interest in walking up mountains, I found JS's account of his fasted walk up Mount Whitney  both inspiring and educational). The idea is that a healthy body has the capacity to switch between fuel sources - fat or sugar - as necessary according to the circumstances.

If you can put up with the photos and adverts, Mike has a piece on metabolic flexibility on T nation, presumably culled from his PhD

Anyway, it is an interesting topic for you to go and google if you want to find more.  What prompted this post was this abstract that popped up which indicates that basic inactivity itself is  a key cause of metabolic inflexibility and its associated problems.

Physical inactivity as the culprit of metabolic inflexibility: evidence from bed-rest studies

Exercise and brain health : just sprint for new mitochondria?

This is an interesting looking study (full text here)

Exercise training increases mitochondrial biogenesis in the brain

These findings suggest that exercise training increases brain mitochondrial biogenesis, which may have important implications, not only with regard to fatigue, but also with respect to various central nervous system diseases and age-related dementia that are often characterized by mitochondrial dysfunction.

Exercise training causes new mitochondria to grow in the muscles.  Mitochondria are fascinating, almost parasitic cells within our cells that now act as “power plants” that use oxygen and glucose to produce ATP, the energy currency of the cell.  Endurance gets better, since you are enabled to keep the muscles aerobically fuelled for longer.  By the way it is not just endurance training that does this, Gibala just this year has shown that sprint training also causes mitochondrial biogenesis.  An acute bout of high-intensity interval training increases the nuclear abundance of PGC-1α and activates mitochondrial biogenesis in human skeletal muscle.

The adaptations are mainly in the muscles you are exercising  but it is not just your muscles that need power.  The brain has a massive demand for oxygen and glucose, even at rest. (We could get into the Perfect Health Diet here which recommends a basic level of glucose intake mainly from toxin free starch to provide the basic level glucose that the brain needs, so you do not need to break down protein to provide it)


Interesting too that the study used endurance exercise.  I wonder what the findings would have been  with resistance training?  I reckon based on Gibala's work that sprints would give the same benefits.....maybe without the wear and tear of endurance work.

The press release adds more:

These findings suggest that exercise training increases the number of mitochondria in the brain much like it increases mitochondria in muscles. The study authors note that this increase in brain mitochondria may play a role in boosting exercise endurance by making the brain more resistant to fatigue, which can affect physical performance. They also suggest that this boost in brain mitochondria could have clinical implications for mental disorders, making exercise a potential treatment for psychiatric disorders, genetic disorders, and neurodegenerative diseases.

Speaking as someone with a father who has dementia, the mention of that condition always makes me pay attention.

Sleep and the developing brain

Researchers have found that short-term sleep restriction in adolescent mice prevented the balanced growth and depletion of brain synapses

There is more commentary here

mustard is an anabolic?

Well that is how the Daily Mail reported it.  It is not quite that simple.  The study looked at whether a plant-derived steroid (28-homobrassinolide [HB]) that promotes plant growth could stimulate protein synthesis and muscle growth.

The abstract is here is you are interested:  Anabolic effect of plant brassinosteroid


It is an interesting study.  It is in rats, so as usual be careful with it, but the researchers  suggest that:

"HB has a different mode of action from anabolic steroids in that it doesn’t seem to have an effect on male hormones; this may suggest to readers that plant-derived steroids could be considered acceptable for use where anabolic steroids are not."

Very interesting.

There is more discussion at the NHS choices site which disects health stories in the news.

The anabolic resistance of ageing

This is interesting.  The whole study is again available as a PDF. 

Basically, as you get older your muscles become resistant to the normal anabolic stimulants - resistance training etc.  Maintaining muscle is very important as we age - it is vital to function and to supplying a range of raw materials for the metabolism, not least in terms of immune response.  So we need to understand how to do that, how to keep our muscle.

The key recommendation seems to be to combine resistane training with branched chain amino acids.  Incidentally something that Art Devany has recommended for a while.

Skeletal muscle protein metabolism in the elderly: Interventions to counteract the 'anabolic resistance' of ageing

Impact of Calorie Restriction, Fasting etc on health

A new review has jsut been published looking at the ability of caloric restriction (CR) to improve multiple parameters of health and to extend lifespan.

The whole thing is available as a PDF.  I've not read it yet but if you are interested in the subject there might be material of use to you.

Impact of caloric and dietary restriction regimens on markers of health and longevity in humans and animals: A summary of available findings

The Talk Test.....and nasal breathing

For my own purposes I just wanted to gather some links on the use of the "talk test" and nasal breathing as methods of ensuring that exercise remains aerobic / predominantly burning fat.  (A key source for these ideas is Phil Maffetone - check his articles here and particularly  What it means to be aerobic,   Want Speed Slow Down and Healthy Hiking)

{ I need to add context here to avoid confusing you.  I am writing a magazine article about pacing for hillwalking, where you have to go out and walk for 5-10 hours. You need to stay aerobic, burning predominantly fat or else the limited glycogen will be exhausted. I am recommending keeping to a moderate pace as dictated by the talk test or nasal breathing to stay in that aerobic zone.

This is not about weight loss or fat loss or whatever.   And there are also other approaches like training fasted which could be used although my piece is a bit more generalist.  I also think that HIIT / tabata can effect changes to the muscle cells which mean you can remain aerobic at higher intensities, but that is a different subject}

Talk Test

1. Talk Test and Ventilatory Threshold - PERSINGER, R., C. FOSTER, M. GIBSON, D. C. W. FATER, and J. P. PORCARI. Consistency of the Talk Test for Exercise Prescription. Med. Sci. Sports Exerc., Vol. 36, No. 9, 
2. COMPARISON OF THE COUNTING TALK TEST AND HEART RATE RESERVE 
3.  The Talk Test and its relationship with the ventilatory and lactate thresholds.

• Rethinking the talk test
• Sweat Science on the talk test

 Nasal Breathing

Matt Metzgar on nasal breathing for running:

Next, I found this article where a coach prescribes long, aerobic barefoot runs with nasal breathing as a complete training program.  There are also a couple of related articles by the author at this website that are of interest.  The author believes that nasal breathing is a major key to keeping the heart rate down, which will make a run truly aerobic.

From here: 

When you work out aerobically, of course, the whole point is to find ways to get more health benefits from your workout. Here are some questions you might ask yourself. Would you like to burn more fat during your workout? Would you like to reduce exercise-related fatigue and injury? Would you like to increase your endurance and stamina? Would you like your aerobic workout to help improve your breathing?

If your answer is "yes" to any or all of these questions, and it no doubt is, then there is one simple thing you can do: don't let yourself become "breathless" at any point during your workout. When you become breathless, you undermine your breathing coordination, burn sugar instead of fat for fuel, become tight and tense (which can promote injury), and, in general, undermine your endurance and stamina.

The simplest way to know whether you are exercising too intensely and becoming breathless is to try to speak several sentences out loud while you're working out. If you can't do it without gasping for breath, then your workout is no longer "aerobic"--it is, or is about to become, "anaerobic," which means that it is proceeding without oxygen and you are no longer burning fat for fuel. Another way to look at what has happened is that you are hyperventilating, which means that you won't get oxygen where it needed in your brain and body and you will feel as though you are out of breath, even though you may have plenty of oxygen in your blood.

A simple way to ensure that you are working out at a level that will not make you breathless is to inhale and exhale only through your nose. If you try this you will quickly discover, especially at the beginning, that you will have to work at a slower or less-intense rate during your workout. Gradually, however, your breathing coordination and blood chemistry will improve and you will be able to do more and progress more rapidly, eventually going well beyond your previous limits. You can also, if you wish, breathe out slowly through pursed lips, as I already mentioned.

Nose breathing technique will limit you to running at the top level of your aerobic zone which is about 80% of your maximum heart rate and the most efficient level to do most of your training at for distance running.  

I've been busy

Apologies that this blog has been quiet - I've been spending my free time editig my photos from the last 2 weeks which were spent walking in Spain.  I am writing up the walks on my other blog. 

Here is a favourite photo:

Click on the photo for a higher res version

Messed up sleep, cortisol and fat

Shift Work at Young Age Is Associated with Elevated Long-Term Cortisol Levels and Body Mass Index

Interesting study.   I am sure the same arguments from shift work will apply to general messed up sleep patterns.

Small muscle training has a whole body effect

This little study looked interesting.

......a study looking at systemic effects of local muscle activity in six heart failure patients found that calf muscle training improved overall exercise capacity without affecting maximal cardiac output

The abstract is here:  Isolated Quadriceps Training Increases Maximal Exercise Capacity in Chronic Heart Failure and there is a bit of commentary here.

Drew has invisible shoes

A few weeks ago I posted my review of a pair of Invisible Shoes.

 

I just noticed that Drew Baye - interviewed here - is also a fan of the shoes.  His review is here.  I've just returned from a couple of weeks in Spain - hence this blog has been quiet for a bit - and wore them a lot in the heat.

Eric Cobb on Pain

A nice little video.  This ties in a lot with the material  that Todd has had  on pain, and with the stuff I've been thinking through on neuroplasticity.