kwm

my fitness journey - eliminating myofascial pain strengthening the spirit also, junk p.s - i speak fluent bro

[killfatme-deactivated20140528]

Loosening up the Quadratus lumborum (QL) in the lower back. Those of us that do a lot of Deadlifts and Cleans often get a rock hard QL. This will help get some flexibility back into it and reduce lower back pain.

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Great site with recipes, shopping lists, etc....

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because it's good.

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A great rotator cuff mwod for some ordinarily neglected muscles. Works best with a barbell, but any very solid 'stick' will do fine. Original video here.

[klingonweaponmastery-blog]

My promise to you, klingons? I will never, ever post a picture of a generically fit individual doing a generic exercise with superimposed generic, trendy, bullshit advice. I will never tell you "you can do it" without telling you how and why you should be. 

Platitudes demean and bestialize real, helpful, healthy thought while simultaneously eliminating its presence. Accept strong, logical advice with readily empirical evidence, not pictures designed to excite pubescent sensibilities. 

[hollisbrownthornton]

[klingonweaponmastery-blog]

The body is holographic; therefore, when you change one biomarker, you change them all.

Deepak Chopra, Grow Younger Live Younger

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Veggies for Veggie-haters

I have a hard time with vegetables. I hate them. There are relatively few that I find even remotely palatable. But, when this fitness kick started, it was evident that, despite my reservations about vegetables, I needed to consume more of those and less grains.

3 months later, I eat zero grains in the home, though bread is still partially present in sit-down meals outside the home. I also eat what is becoming staggering amounts of spinach, radishes, kale, cucumber, avocado, collared greens, peppers, and pretty much anything else you can find in the produce section. (Except for broccoli. Broccoli can go fly a kite.)

So how did I do it? Simple. Shakes. 2 times a day, I consume a blended vegetable shake that pops in at about 200 calories and has just about half my daily helping of vegetables.

What’s in it? Only two things have to be to make it tolerable: a green, sugary juice base (about 6 oz worth) and an egg. Now, many people (and the WHO) will tell you raw eggs are dangerous, and if you have a weak immune system, I might also recommend skipping the egg. However, it is a fantastic aid for both texture and taste.

Simply chop up any vegetables you want and chuck ‘em in. Throw in the egg last, since it’s thickening qualities make it a hindrance to blending those stiff veggies. Blend heartily if mulch doesn’t sound fun.

Honestly, you have to pound these suckers. Mine come out to about 20 oz. Bottoms up.

And that’s how I got veggies and kicked bread.

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Some lovely midday stretches for your achy shoulders.

[greenteeth]

The pinkish bud has opened, Rushing to the pale-blue violet And, stirred by a light breeze, The lily of the valley has bent over the grass.

- Josef Stalin, c. 1902 (via greenteeth)

Some dictator poetry to stir your kettle. Everyone starts somewhere.

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Another great mobilitywod from... mwod. Classic shoulder mushin'. Find a super friend and get on it! Original post here.

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The levator scapulae (the muscles that literally lift your scapula) have given me some serious trouble in the past few weeks - if you're experiencing an intense tightness right on what feels like the tip of your scapula (roughly an inch below the lower red dot,) I recommend not only attacking the trapezius TrP that can sometimes form in that exact spot, but also working on this muscle, it's lower, painful portion hidden beneath the trapezius. I noticed working both benefited  the pain in a greater way, and luckily, relief is fairly easy.

It is vital that the muscle be stretched for at least 3-5 minutes after TrP work. To do this, simply sit in a comfortable position and point your nose down to the armpit of the unaffected side. Stretching should not be painful.

To feel taut bands and trigger points in levator scapulae, you'll have to feel through the trapezius. Use the hand on the side opposite the pain to reach over your painful shoulder. Lift that shoulder up and drop it down and you'll feel the movement of your shoulder blade. Once you feel the inside edge of the shoulder blade, move your hand a bit closer to the spine. If there are trigger points in the levator scapulae, you will feel a ropelike band of muscle that has a sore spot that both hurts and feels good when you press it. Stretch your neck over to the opposite side as you do this. At first you may feel a burning sensation - if you do, you know you're in the right place. Work on trigger points in the muscle and you will feel it slowly release. 

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Thoughts: Friday, 1/25

I attended church for the first time in six weeks (other than Christmas Eve) last Sunday, and was greeted with one of the most mixed experiences of my life. One could call it a gumbo of surprises, pretty women, and Les Pauls. 

Without too much detail, the portion of the sermon that really caught my ear was when the pastor talked about Aspirational vs. Actual values. Though my knowledge of the concept is not all-inclusive, I believe I can shed some light on something that shed some light on me. 

An aspirational value is something we want or wish to believe, but that our actions do not reflect - that God is all-loving, that we love him with our entire heart, that we should give our money to the poor, etc. 

An actual value is just that - what your behavior exhibits as the closest precepts to your heart. This, I found convicting. Generally, my actual values are watered down aspirational ones - and I think that's true for many people. While in my mind, the good, spiritual man knows that money given to the poor is charitable and kind, I will still buy a $400 television for only myself - and so would you, more than likely. If not a television, than a whathaveyou. 

Recognizing the differences between one's aspirational and actual values, I have found, is an incredibly effective and immediate analysis for spiritual and mental health - whether or not one is a Christian. It's a great hypocri-meter that will keep both your attitude and desire to grow blooming.

It really boils down to this: what do you believe? In light of your actions, do you really?

[klingonweaponmastery-blog]

When you become clear that the reason you want to live to a hundred or more years is so you can express your full creative potential, you change your chemistry and physiology. . . . Your perceptions, interpretations, and expectations influence every aspect of your life.

Deepak Chopra, Grow Younger Live Longer

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A SMASH TO REMEMBER

the triceps smash... here is a picture of it. Just get a super friend to join you in smashing the stiffness out of your triceps. All credit to this great video from mwod, available here. 

Not a lot of pressure is needed to get some pretty intense effects.

I was stupid pumped after the first time. Get swöle.