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Browsing Category Nutrition

Strategies to Optimize the Recovery Process

December 8, 2015 · by Garrett McLaughlin

| Article written on December 8th, 2015 at 09:49am | Follow Garrett on Facebook, Twitter, and Instagram |

I am often asked the question, “Can I strength train two days in a row?” Or, “Do I need a rest day in between workouts?”

Rest and recovery are often overlooked aspects of physical exercise. We are so focused on doing more to get more, that we underemphasize rest days. With that being said, most people are NOT working out at a high enough intensity to warrant complete days off in between sessions. Unless you are doing a full body “kill session,” structuring your program properly will allow optimal recovery.

Why Recovery is Important?

Exercise without proper recovery is counterproductive. If you think about it, recovery is actually where the mojo happens. Once we provide an adequate stimulus to break down muscle fibers where they will remodel the way we desire, we shouldn’t put more damage on top of that. This will have a catabolic effect.

Exercise is essentially damage to your tissues. Recovery is the repair process. We need a balance between the two to create positive adaptations without increasing the risk of overuse.

Taking time to allow for tissue repair and remodeling is what makes us stronger, faster, and better individuals. This doesn’t mean using a day to sit on the couch between sessions. Creating a program that alternates its focus to allow for recovery is key. Or, implementing strategies to enhance the process.

Structuring Your Program Properly

With that being said about recovery, the demand on the body needs to be high to warrant a complete day off between each exercise session. I always recommend one complete day off per week, but even that contains self-myofascial release (SMR) and mobility work to enhance the recovery process and improve weaknesses.

If you structure your program properly you can continue to exercise with little risk of overtraining. This is done by alternating muscle groups each session, whether that be upper/lower body splits or by body part. Bodybuilders are infamous for breaking down their workouts into areas, such as: back and bis, chest and tris, shoulders and arms, legs, etc.

Personally, I am a fan of total body workouts with a different emphasis each session. If on Monday you complete heavy squats and lighter single leg deadlifts, Tuesday you can complete heavy bilateral deadlifts and lighter split squats. Interchanging bilateral and unilateral focused exercises with different rep ranges can be effective. Since you would be doing total body workouts, the volume on each body part will remain low causing the need for longer recovery periods to be minimal.

Ways to Enhance the Recovery Process

At this point you are just finished with your workout and starting to feel it. That “it” is soreness, muscle fatigue, and being worn down. Immediately after the last exercise is completed, the recovery process begins (or even during your workout in many situations).

Will you facilitate the recovery process or slow it down? What I mean is most people just go on their way, jump in the shower, get in the car, and go about their day.

Did you cool down?

Did you stretch?

How about some diaphragmatic breathing to bring down your nervous system?

Some key things to think about following your exercise session to enhance recovery are:

Cool Down: Taking 5-10 minutes to slowly unwind from your session. Slow aerobic exercise is beneficial here to circulate blood and oxygen to damaged cells, as well as buffer lactate produced during exercise.

Foam Rolling: Studies have shown that foam rolling following exercise decreases muscle soreness as well as relieves tissue tension. Restoring tissue quality is key.

Stretching: Returning your muscles back to normal length will help prevent that tight feeling the next day. This is maximized in addition to foam rolling.

Deep Breathing: Breathing directly affects the nervous system. After a workout our bodies are in a more sympathetic (alert) state. Breathing deeply while utilizing the diaphragm will help decrease alertness and allow us to return to homeostasis.

Nutrition: Although nutrition is not my area of expertise, providing your body the proper nutrients to recover is important. Hydration is also key to replenish fluid loss during exercise. Nutrition is arguably the most important and underemphasized aspect of wellness.

Sleep: Most of our tissue repair and remodeling happens while we are sleeping. Are you getting enough hours? Adequate sleep will allow ample time for our bodies to shut down and truly build back up.

Next time you finish your workout, be prepared to facilitate recovery. Exercise alone is only one piece of the puzzle and most people need to improve their recovery strategies.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Don’t Wait for 2015, Get Started Today!

December 9, 2014 · by Garrett McLaughlin

Plain and simple, why not start NOW?

The first week in December has already come and gone, and that means the new year will be right around the corner. This is always a time when people set lofty health goals, work hard for several weeks, and then give in to the difficulty of changing their lives dramatically to achieve them. During this time of year, I always preach to look at it as marathon training, not a sprint. We don’t just run the race and expect to do well, but start training slowly and gradually progress each week. That is very difficult in a society where we want results yesterday, but if done properly you will see the benefits not only for 2015, but for the years to come.

Where do I start?

It’s essential to have some kind of baseline before setting goals. If we set goals without even know where we currently are, what’s the point? Get a piece of paper and write down some things like: how often do you currently exercise, what’s your weight, what’s your body fat percentage, what’s your resting heart rate, are you in pain from a previous injury, how would you rate your stress levels, are you happy, what does happiness look like to you, how many servings of fruits and vegetables do you consume, etc. Start getting an idea of what your life looks like, because then we can see the areas that need to change. Oftentimes, I hear people say they want to lose 20lbs in 3 months. For some this may be a good goal, but for others we are just throwing a number out there and hoping that while being 20lbs lighter we will instantly be happier.

Now that you have a list of values or ideas which represent the current you, which of those affect you the most on a daily basis? It would be great to work towards improving all of them, but realistically 2-3 goals is sufficient to start without getting side tracked and not achieving any of them due to overload. Instead of picking weight loss, pick the one’s that break weight loss down into smaller components, like drinking more water, eating more vegetables, staying away from sugary drinks, etc. Finding manageable goals is the key to success. Even if those goals seem small, the victory of accomplishing them can often be big and yield pretty impressive results, not to mention the habits you are building towards a new lifestyle.

Change starts with a plan

Our next step is to develop a plan. By now you should have 2-3 realistic goals laid out which effect you on a daily basis. This is where the marathon analogy comes in. Most people say I’m not eating fast food anymore when they currently eat it 5 times per week. This is not realistic and will surely lead to failure. If that example fits you, only eat out 3-4 times per week, and try to replace those 1-2 meals with a homemade meal. Notice I didn’t get too particular or challenging with that plan. Even a poor quality homemade meal will provide your body with more nutrients than a fast food meal, and we are starting to show ourselves that cooking isn’t so bad. Do you drink 4 cokes per day? Try drinking only 2-3 and start carrying around a water bottle with you. The idea is that every few weeks to a month you will start to make these actions actual habits and they become part of your normal routine. Once you feel you have accomplished that small change and feel comfortable with it, you can plan to do something else to work towards a better you. Eventually, you will scratch off your current goals completely and move on to your next 2-3 goals. That’s when you develop your next plan of action.

I hope this post helps you get started towards those trouble New Year’s resolutions. Stop looking at them as something that has to be accomplished right this second. Goals must turn into habits which turn into results, but not without a solid plan in place. I encourage you to write things down. What are your goals, and what are you doing to achieve them? Were you successful the past week, and if not, what got in the way? By seeing things laid out honestly in front of you is often an much needed eye opener. We tend to not want to believe we are failing to accomplish what we were so passionate about, so a little honesty can go a long way. Please leave some feedback below if this post has helped you start planning for success. I’d love to hear your opinion or personal story of what has and hasn’t worked for you in the past. Goodluck in 2015!

P.S. I am offering complimentary 30-minute consultations through January for those who have questions or need advice on creating an actionable plan towards their health goals.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

The Simple Way to Success

September 25, 2014 · by Garrett McLaughlin

Getting results are often tough to come by. But, sometimes its not all about what you’re doing, but how you’re doing it. Consistency is truly the key to long-term success in terms of health, wellness, and also personal and professional growth. In the health and fitness industry there are always new trends and fads being invented, and there are also those people that become victims. It is great that they have gained interest and have become more committed in their own health but it isn’t the type of exercise, it is consistency that gets results.

Think about the people you know who are the healthiest. Most likely they all do a different type of exercise such as: running, weight lifting, yoga, pilates, play sports, etc. They don’t all do the same thing and see the same great results. The biggest factor is they find an activity they enjoy and then do it long enough to see results, consistency at it’s finest. So next time you are looking to get better results, just stay committed. It takes months of consistent habits that will make the biggest impact.

Garrett McLaughlin is an athletic trainer, and personal trainer who enjoys making a lasting impact on people’s lives. In addition to exercise, he focuses much attention on nutrition, sleep, and stress management. By improving all of these areas and being consistent, we can make lasting changes to our health. Contact Garrett for more information.

Besides Exercise and Nutrition, What Are You Missing?

August 21, 2014 · by Garrett McLaughlin

In terms of health & fitness there are so many factors that have an impact on us. Often in society today, we focus mainly on exercise as our number one, and then consider nutrition when we don’t see the results we want. But, what about the other factors that may be even more important? When you look at the complete picture it’s essential to track and evaluate the hours of sleep you get a night, your stress levels, and happiness. Have you considered these areas lately? If not, you may be better off switching your focus to other areas that may have more value.

Sleep

Sleep is vital to overall health & wellness. Without getting the recommended 7-9 hours of sleep each night we are setting ourselves up for a myriad of health issues. Lack of sleep decreases cognitive function, increases appetite and poor eating habits, elevates blood pressure, and increases the risk of accidents and injury. Usually people think all of these factors can be improved through exercise alone, but what if inadequate sleep is the main culprit. Notice how we may be fighting our progress and hard-work by not considering sleep in the overall equation. Exercise all you want, but if these issues aren’t getting better consider there may be another factor causing the problem.

Getting enough sleep can be troublesome for many people who have lacked it for years. Don’t start by trying to get bed 2-hours earlier, but just add 15-30 minutes per week/month. And remember, it’s usually not only about getting to bed earlier but creating an environment which promotes rest and relaxation. Some ways to create the optimal sleep environment are:

having complete darkness in your bedroom, this means lights from the alarm clock and cell phone
no television/external stimulation in your room
relaxing ambient noise

2. Stress

Stress is another huge factor. Yes, exercise is also an avenue to decrease stress, but are you addressing it in any other way throughout your day. Chronic elevated stress levels can be detrimental to your body in the long. It causes symptoms such as: elevated blood pressure and heart rate, elevated blood cortisol levels, decreased mental function and performance, lack or too much sleep, increased appetite and hunger, and pain. Again, all factors that would negate our progress with a sound exercise and nutrition program.

Dealing with stress is essential since much of it comes from perspective. Things happen in life that are out of our control and it is important to deal with them appropriately. I challenge you to evaluate how you react to daily stressors. Do you let them get the best of you? Or, do you put things into perspective and handle the problem the best that you can. One avenue not many people travel is finding alternative methods of rest and relaxation. This could include: deep breathing exercises, yoga, taking naps, exercise, reading, listening to music, or anything else and is specific to the person. Taking just 3-5 minutes per day to get your mind of the unwanted stimulus and taking a few deep breaths can have a huge positive effects.

3. Happiness

Happiness is our main goal in life, right? I personally think this area is not thought about by many. We often work hard at our jobs, exercise, family, etc., but don’t think in terms of what will make us truly happy. Is the path that we are currently on the one that will give us the most joy and satisfaction. In the past few years I honestly could not say someone has told me their number one goal is happiness. I hear weight loss, get stronger, feel more confident, and so many more reasons, but happiness is not one of them. Wouldn’t happiness encompass all of those goals? Or, I guess a better way to put it is, if we had happiness would any of those other goals even matter or would they just be a byproduct of striving for happiness? Try thinking about it to yourself and see if the path you’re on actually aligns with being truly happy and content at the end result.

Albert Einstein defined insanity as: “doing the same thing over and over again and expecting different results.” Wouldn’t this apply to our health and wellness if we continue to do the same things thinking the end result will miraculously change. If you have been focusing on one factor without seeing results, consider evaluating the above areas and make the necessary changes. Often exercise and nutrition alone won’t take you all the way without incorporating adequate sleep, stress management, and a focus on happiness.

Garrett McLaughlin is an Athletic Trainer, Personal Trainer, and Certified Active Release Techniques Provider in the Greater Nashville area. In addition to fitness and rehabilitation, Garrett coaches his clients to make improvements in the areas of nutrition, exercise, stress relief, and sleep management. For more information, contact Garrett.

The Best Articles of 2013

December 26, 2013 · by Garrett McLaughlin

I wanted to highlight the 6 most popular posts of this past year. This is based on the number of people who have viewed each post and has nothing to do with my personal favorites. If there’s one you haven’t read for yourself, make sure to check it out. Most of them are exercises so give them a try in your exercise program. Here we go:

Exercise of the Week: Straight Leg Deadlift (749 views) – Great posterior chain exercise to target the glutes, hamstrings, and lower back, and teach proper hip extension.
Exercise of the Week: Cook Hip Lift (746 views) – The starting point for all hip bridging exercise to teach hip extension while sparing the lower back.
Exercise of the Week: Quadruped Hip Extension (307 views) – Beneficial core exercise to teach stability with a neutral lumbar spine.
Exercise of the Week: Kettlebell Suitcase Carry (110 views) – Easy to execute lateral core exercise done while walking.
Exercise of the Week: Stop Doing Crunches (95 views) – The research is there, so why are people still doing crunches every day?
The Core: It’s Not Just Abs (88 views) – What exactly makes up the core? A little more background to show it’s not only abdominals.

Thank you everyone for reading this past year. If you have any topics or exercises you want to learn more about, feel free to let me know. Thanks.

Garrett McLaughlin is an Athletic Trainer and Personal Trainer in Nashville, TN. He creates personal training and injury rehabilitation programs for the general population and athletes. Garrett is passionate about not only working one-on-one with clients, but educating them on health & wellness so they can continue making positive choices throughout their lives. Contact Garrett with questions or to schedule a session.

What I Learned in 2013…

December 19, 2013 · by Garrett McLaughlin

What I learned in 2013…

I’ll start off by saying that 2013 was a great year. Of course, like all years there were ups and downs, but I can look back and honestly say I am a better person and professional than I was in 2012. I saw a few posts from others reviewing what they learned and thought it would be a good idea to share my own thoughts since many of you were part of my 2013 and may even be a reason for me getting better. For those that helped me move forward, I thank you. Okay, here we go:

It’s not only the college education you get that matters, but what you continue to learn that is key. I received a bachelors and masters degree and thought I knew a lot. What I learned this past year was that I know nothing. I don’t mean that literally, but in terms of how much information is out there, and how quickly we are advancing, there is so much more to learn. It is honestly a shame when I see people who are satisfied with how much they know. Over time we start to forget things we learned, but also pick up new techniques and strategies to fill there place. I could honestly say I spent most of 2013 with my face in some kind of book, whether it be a textbook or a for fun reading book. The more I read, the more I realized I don’t know. I jotted down a list of books, but when I finished I probably added 2-3 books for every one that I read. Learning is a lifelong process, don’t be satisfied but continue to grow each and every day.
I have always worked in professions where you deal with people on a daily basis. Kind of similar to #1, but I thought if I could learn more about the human body I would become more well-known and in turn make more money. 2013 made me realize it isn’t knowledge that necessarily makes you successful, but how you deal with people. One recommendation to everyone is to read Dale Carnegie’s book How to Win Friends and Influence People. Once I read this book and started implementing the strategies into my daily routine, I was surprised at how much things changed for me. I learned to simplify what I was trying to tell people to just the basics, but most importantly just getting to know people for who they are. It made me realize we don’t smile enough or say hello to strangers. We are so focused on getting from point A to point B that we forget about the journey and those we pass along the way. Take a second, put down your cellphone and give the person who walks by you a smile and a hello, it’ll go a long way.
Fitness is always placed over function. Let me ask you this, how good will your fitness be if your injured? Pretty poor I can imagine. So why do we go into the gym trying to loss weight or get stronger, but pay no attention to how our body functions. Before you squat with heavy weight, you must learn to squat properly, unweighted, through the full range of motion. DO NOT SACRIFICE THE BASICS FOR FITNESS! I realized based on this I need to be more stringent with my clients. Oftentimes, I would let my clients dictate their programs based on what they like, and not what I believe is right. In the end I may lose clients over this but we should all have a philosophy that we are willing to stick by no matter what.
You do not gain range of motion through static stretching. This has been a big transformation in thinking for me in the past year. When I was at the college as an Athletic Trainer, players would come in everyday either before or after practice because their muscles were tight. I now realize I wasted countless hours passively stretching players that still came back everyday. If passive stretching actually did what I intended it to do, increase muscle length, why did these players need to come back every day? While attending the Perform Better Functional Training Summit this past summer in Chicago, I was turned on that flexibility may not necessarily be an issue with the muscles, but could be the brain. The brain has the emergency brake on certain motions and movements to prevent it from injury. My entire life I did the standard hamstring stretch by reaching down and touching my toes. This past year I added more single leg full range of motion exercises into my work and it drastically improved my flexibility. At what point during these exercises did my muscles relax and become stretched to their end point? Actually they never relaxed. But what it did was allow the muscle to stay contracted as it lengthened, which told the brain it was in control of the movement, and in turn increased motion. That is why I actually don’t say flexibility anymore but use the term mobility. I think this is a better depiction of everything that goes into motion such as stability, muscle length, and neural components. I believe if you are going to static stretch in order to gain motion, try adding it before you exercise while you are cold. While I’m cold? Won’t I get hurt? Not if you don’t push past your limits. But realize once muscles are warmed up they become more elastic. We all know what happens to elastics- stretch them out, release, and they return to their original length.
The joint by joint approach- this approach shows the alternating relationship between each joint throughout the body. If you look at the body each joint actually has an opposite role of the joint above and below it. Ankles should be mobile, knees stable, hips mobile, low back stable, thoracic spine mobile, cervical spine stable, shoulders mobile, etc. And, when one joint does not function as intended it may cause additional stress at the joints above and below itself. That is why with people with low back pain it is essential to look at mobility at the hips and thoracic spine. If either of those two joints lack there full range of motion, the low back has to compensate by going through additional motion which over time increases the chance of injury.
It’s good to be pushed outside of your comfort zone every so often. I really believe to become better at whatever it is you do, you need to be nervous and uncomfortable at times, and realize that it is okay. Shout out here goes to the Your Turn Women’s Group and the Fit 4-50 class. Man, did I hate being in the front of the room, all eyes focused on me, center of attention, with so many hecklers! When I started at the BAC I always hated public speaking and being in front of groups. I told myself I would jump into the lion’s den and work through it. If you are afraid of something face it head on. It’s important to look at stressful situations and ask yourself: what is the worst that can come from this? More often than not the worst situation really isn’t as bad as you expected. Try putting your fears and stressors into perspective.
Kettlebells aren’t only for athletes! I was new to KB’s over the past year and really had no knowledge of the exercises and benefits of using them. I now believe they are an extremely valuable tool. Much credit goes to Steve Lewis and Ian Papworth at the BAC who taught me tons on proper KB use and their benefits. Definitely try out a kettlebell class to learn how to use them properly, it will impact your exercise program significantly.
Exercise is important, but nutrition, sleep, and stress management even more so. Try developing a great exercise program but continuing with other poor lifestyle habits and see how far it gets you. I would almost guarantee you’d make some progress and then plateau quickly. There is so much more to wellness that I never completely dove into. I now see the values of getting a good night’s sleep, properly managing stress, eating a well-balanced diet, and finding what makes you happy.
Crunches. There is tons of research out there on crunches and it’s damaging effect on the lumbar spine. Why are we still doing these day after day in our exercise programs. This is an exercise that I have given up completely for myself and my clients, and it has been challenging. When you say abdominals, most people would reply with crunches. Just realize that there is solid evidence out there that demonstrates the damaging effect of repetitive crunching of the lumbar spine. Try exercises like planks, stir the pot, side planks, rollouts, etc. The lumbar spine never moves from a neutral position but you still target the abs/core significantly.
Everything works out in the end. Plain and simple. Keep an optimistic mind set, do your best, and things will work out. Maybe not always as planned, but you’ll get through it.