Quick and Easy Ways to Feel and Move Better: Installment 27
Written on December 17, 2012 at 9:24 pm, by Eric Cressey
Here’s this week’s list of tips to fine-tune your nutrition and strength and conditioning programs, compliments of CP Coach Greg Robins.
1. Improve your squat by starting neutral.
2. Remember: “Everything should made as simple as possible, and not simpler.”
At Cressey Performance, we are fortunate to be in an environment where we are constantly learning.
As an example, this past week we had a spectacular in-service delivered by Eric Schoenberg of Momentum Physical Therapy and Performance. Eric is someone with whom we work closely. I respect Eric immensely as he has the rare ability to make things simple. When I hear him speak, I am reminded of the quote from Albert Einstein:
“Everything should made as simple as possible, and not simpler.”
In his presentation, Eric made one point in particular that really hit home with me.
His talk mainly focused on helping us create a united front on how we coach many of the arm care and movement drills used by our athletes; as many of them swing between his clinic and our gym floor. When pressed with questions on the specifics of these exercises (where should the shoulder blades be, what muscle are making this happen, that happen, etc?) he stressed the importance of making the movement just look and feel good.
If it looks good and feels good, it’s probably good. If it looks like poop, and feels like poop, it’s probably poop.
Makes sense, right? Everyone is a little different, and everything may measure out to be a little different, but it holds true in the majority of cases.
However, there are times when it might look good to the eye and feel fine to the athlete, but not actually be good. These are the cases we don’t want to make simpler. As an example, what if an overhead squat looks phenomenal, but when you assess the individual on the table, you notice considerable tissue shortness at the hips? These individuals may have phenomenal core stability to overpower their stiff hips, but still need to work hard on tissue length to prevent injury.
Focus on making things look good, and know what “good” looks like, and you’ll be in a great position 90% of the time. However, don’t ever forget about that 10%.
3. Get out of extension before bridging exercises.
4. Make water less boring.
I strive to drink a gallon of water every day. And, 80% of the year, I accomplish that objective just fine. I don’t dislike the taste because, well, it doesn’t taste like anything.
However, I guess the lack of taste is why I sometimes find myself falling off the wagon. When I can’t stand the thought of drinking another ounce of water, I simply spice it up. For many of you, doing so may be just what you need to start making hydration more enjoyable. It seems like a stupidly obvious suggestion, but I guarantee that half of the people who read this don’t drink enough water. I also guarantee they would if it tasted like something worth putting in their mouth.
We all know the benefits of cooking ahead of time. If you are struggling to drink enough water, then prepare a few gallons of flavored water ahead of time, too. Squeeze in lemons, limes, grapefruit, oranges, or anything else you want to include. Spread throughout the entire gallon, the squeeze of half of an orange is going to add a trivial amount of calories to your intake; don’t get worked up about it.
5. Overhaul your dishware for portion control.
Here is an easy tip to control portion size without even thinking about it. Take a look at your dishes: I’m willing to bet they are pretty massive. If you’re in the market for new kitchenware, or just looking for a strategy to reduce calorie intake, consider downsizing your plates and bowls. If there’s less to fill, you will be forced to consume a smaller helping.
Additionally, this is a great strategy for damage control at holiday parties. Many times, people will offer dinner plates and smaller plates for appetizers and desserts. Choose the smaller plate and limit yourself to what you can fit on top. This is another simple tip, but an incredibly effective way to make your nutrition program more successful if you struggle with portion control.
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