Pull-ups are way more than just a flex—they can actively boost longevity and health span.
Zero Before You Lift | Stef Bradford
Zero Before You Lift
by stef bradford, PhD, SSC | June 20, 2024
Have you ever noticed a lifter, maybe even an experienced one,
struggling to respond to cues during a lift and still failing to move
into the right positions? If you do, take a moment to pay extra
attention to the start position. An improper set up not only begins
the movement from the wrong position, creating an extra mechanical
problem to solve, but it can
also alter a lifter’s perception of where his body is in space
since the reference position that he moves in relation to is out of
alignment – his “zero” is wrong.
Proper calibration of
the start position is essential for accurate measurement of how and
where you are moving. We do this with instruments such as scales by
“zeroing” before use – setting the device so that it reads
exactly zero when there is no weight being applied – in order to
get accurate results. If the scale is not zeroed, the error will be
added to the value displayed for an object when it is weighed. In a
similar way, setting up a lift with each segment in the proper
alignment and in balance – center of mass of the system over
mid-foot and evenly distributed from side to side – “zeros” the
lifter, making it easier to correctly and consistently judge the
position and the movement of joints and segments under the bar.
Squat and press start
positions are prone to drift because they are not constrained by a
bar that must stay in front of the body, as it does in the pulls.
They also lack a “pre-game”: there is no 5-step teaching method
for the squat or the press to help discipline the lifter and ingrain
a process of getting ready for the lift the way there is for the
deadlift, clean, or snatch.
You might see a lifter setting up for a squat with the correct
stance, grip, bar position, but not standing straight up – slightly
bent over, with the hips held in flexion and straight legs shifted
back to maintain a balanced position over mid-foot. It’s a common
“rest” position, especially for a lifter with an insecure rack
who has adopted the habit of using back angle to help hold the bar in
place between reps. Often the lifter will not be aware that he is not
in the correct start position because the configuration has become
normal to him – it has become the reference position for the start
and finish of the lift.
When the lifter begins
his descent, the hips have a head start and the knees have to catch
up during the early part of the eccentric portion of the squat. They
need to move a longer distance from their too-far-back starting place
to find the correct position to hold at the bottom before the hips
drop below parallel. And often they do not.
Some lifters shift the
balance toward the heels as they lower themselves in the squat,
leaving the knees too far back and taking work away from quads.
Others let the too-far-back knees race forward, overshoot the set
point, and slam forward at the bottom in the classic knee-slide
presentation.
Either problem can be
hard to solve without recalibrating the start to the proper reference
position, as the set-up error affects perception of knee travel
during the lift. Imagine being the case above and being
coached “Knees forward!/More knees!/Earlier knees!” but feeling
as if the main thing you’re already doing is exactly that.
Another example of this
effect is in the press, where instead of starting from an erect
position by pushing the hips forward, the lifter shoves the hips
back. The backward movement is not necessary, it adversely affects
timing, and nearly all lifters who do this will push the hips only
slightly forward and not ever get to an effective place for the
dynamic start.
Coaching lifters who do
this with “More hips!/Hips forward!/Hips to the wall!” tends to
not be effective since the lifter is measuring a lot of hip travel
already. The problem is that the hip use they perceive just cancels
out the too-backward start position, and it doesn’t lead to
productive use of the hips in the press to create anterior tension
that can be translated into upward momentum of the bar.
Take a moment to zero
your position before you start each rep. When you squat or press,
stand all the way up, check that the back is locked into position, suck
in a big breath and brace, and feel the mid-foot balance point before
starting to move the bar. This approach will produce consistent,
repeatable technique when you lift.
7 Small Savings Tips That Add Up To Big Savings
“It sounds cliché but cut back on your daily runs. If you spend $5 a day, five times a week, that’s $25 a week and $100 a month is $1,200 a year. If you make coffee at home instead of buying it every day, you can save up to $1,000 a year that you otherwise might have just thrown away,” says Erika Kulberg, a personal finance expert and founder of Erika.com.
Picking Up The Pace: Running With Adidas Adizero
A couple of months ago it was my 8 year ‘runiversary’. I literally cannot believe that run-hating me not only started running in the first place but has also kept it up. It is nothing short of a miracle. Caught up in a moment of nostalgia, I got to thinking about when I tentatively first started and how much more I now know about running and how so much has changed for me. From the type of running I do, my mindset, and even the run gear, run kit, and running trainers I wear.
You see, back in the early days of my running journey, I wasn’t fussed about what shoes I ran in. I mean, of course I got myself a pair of proper run trainers, but I certainly didn’t spend ages researching them. My criteria was cheap and cheerful; they needed to be ideally around the fifty quid mark and I wanted them to look nice. Oh how naive I was. And it was the same for my run kit. Christ this was the girl who turned up with a handbag for her first run because she didn’t know where she’d put her stuff. Ummm yep, I really was that girl!
I didn’t know any of the main running brands, I didn’t know what Strava was, what a split or a PB was, and I certainly didn’t know that you could get road running trainers and trail running trainers. Novice, doesn’t even come close.
Fast forward to today… I go through trail trainers like my kids get through the weekly shop. I care about what I wear on my feet. I know how important it is to wear the right footwear for the terrain or distance you’re running. I know how comfortable clothing can make all the difference to how you feel when you run and to prevent the dreaded chafe. All of this matters. And honestly, whilst I don’t want to take a mortgage out for any of this stuff, I do now place so much more value in the belief that you get what you pay for.
Through my work as an adidas blogger, I have the pretty damn awesome task of testing out their kit every now and again. When this month’s campaigns were sent out to me, the Adizero range immediately caught my attention. So, let’s take a look:
What Is Adizero?
Before we take a look at the products I chose, let me first tell you a bit more about Adizero. So, Adizero is all about making products that are as lightweight as possible to minimise the mass load and therefore optimise athletic performance. I mean it makes sense right, the less weighed down you are, the faster you can run.
It all began back in 2004, when the Japanese craftsman Toshiaki Omori got on board. Omori placed great importance on foot anatomy, knowing that the ideal shoe needed to support the foot but also feel invisible to the wearer. The shoes had to take into account material, weight, cushioning, different run conditions such as distance, terrain, and speed. And not only that but they had to look good and look up to the job.
Adizero was in development for 4 years before a prototype of the Adizero Adios mens running shoes were tested out by the Ethiopian runner Haile Gebrselassie on the evening before the 2008 Berlin Marathon. He loved the feel of them so much he decided to wear them for the actual race and went on to break the world record by 29 seconds.
Now, I’m not saying you’re going to be out there setting any world record marathon times, but hey depending on the type of running you’re doing, there is an Adizero shoe for you. Whether it’s the Takumi Sen 9 for a short, speedy run, the Boston 12 for those mid to long distance runs, or the Adizero Adios 8 for a nice little all-round performance shoe, adidas Adizero have got you covered.
Adizero Adios 7 Shoes
I chose the Adizero Adios 7 shoes as I liked the fact they were touted as an ‘all-rounder’ – I feel like I’m an ‘all-rounder’ kinda gal. I went for the prettiest colour combo they had (Pulse Mint/Silver Metallic/Core Black) because umm why would you not?!, although you can also get them in 3 other colourways (Cloud White/Core Black/Grey Three, Core Black/Beam Yellow/Solar Green, and White Tint/Court Green/Blue Dawn).
These are not hardcore trail shoes, let me make that quite clear. The lightweight mesh on them would be letting all kinds of mud and other gunk inside, in fact you can see your socks through the mesh it is that open. But as you can see from my pictures, I took them out on a dry day on sandy trails and they were totally up for the job. In reality they’re more of a road or track shoe, but they’re also good for the odd off roader every now and again, hence being sold as a good all-rounder.
Aside from looking the absolute dogs, these womens running shoes have tonnes of features that will make your run seem that little bit easier, and heaven knows most of us could do with that!
Features include:
Breathable mesh – Keeps your feet feeling fresh – maximum ventilation while still giving all the support.
LIGHTSTRIKE PRO midsole – Soft foam cushioning designed for dynamic performance.
TORSIONRODS – This gives more flexibility to the shoe, allowing both support and the freedom for the foot to move more freely when running.
Adjustable lace closure – Means you can tighten your laces to suit your preferred fit
Lightweight – Each shoe weighs just 189.7g (UK size 5.5) and a lighter shoe makes for a faster run time.
Recycled materials – Like many of adidas’s products these days, the Adizero Adios 7 shoes are made in part from recycled materials which helps towards the plastic waste problems we face.
I like them because they’re one of those shoes that you get out the box, put on your feet and it feels as though they were personally made for you. They fit like a glove and are completely run ready. The jury’s out on whether they make me run faster… I’m not really a run fast girl. But they are comfortable, they are lovely and light on my feet which in turn makes me feel light and bouncy when I run, and so I think they deserve a well-earned spot on my regular running trainer shelf (yes, I’ve got that many pairs of run shoes!)
Adizero 7/8 leggings
I am fussy when it comes to running leggings. I want them to be high waisted, stretchy, comfortable (obvs), dark coloured (as much as I’d love to be all body positive about myself I still feel naturally drawn to dark colours on my lower half because I think it makes me look slimmer), and pockets, they have GOT to have pockets. The Adizero 7/8 leggings have got all these things. Hooray!
Firstly, I want to talk about the feel and fit. You see these leggings are so comfortable it literally feels like you’re wearing nothing when you’ve got them on. Like the trainers, they are made of a series of recycled materials (more so in fact, as they consist of at least 70% recycled content) and the stretchy nature of the material makes the leggings feel as though they wrap snugly around every contour of your body. I don’t know about you, but when I’m running I don’t want to be tugging at leggings that have ridden up my backside, hoiking them up because they’re falling down, or pulling down the legs because they’ve wrinkled up. There are no such problems with these leggings. Details like perforated fabric behind the knees means you put them on, you run, and they stay put.
In addition to comfort, these leggings also rate highly on the practicality and function scale too, as they have laser perforation in those major sweaty areas meaning optimum air flow, which will leave you feeling fresher for longer, help keep you cool, and allow you to concentrate on your running. A high rise waist is always a winner for me, as I want to feel held in you know, like I’m not jiggling around all over the place. And pockets, oh my god pockets, run leggings just ain’t run leggings unless they’ve got pockets. These have got zipped side and waist pockets so you can keep things like car keys and your phone safe when you run, plus any other bits you might need to stash away.
The colour is called Aurora Black and it is a lovely inky, deep, indigo with the Adizero logo emblazoned down the lower leg in a pal neon green. Totally flattering and a colour combo I haven’t seen much of in run kit. I love that it’s dark, but not bog standard black, which is all too often my go to. I ordered a size medium, I’m pretty much a large size 12, and they fit perfectly.
Adizero Running Tank Top
Feeling all matchy matchy the final item I chose from the Adizero range was the Adizero running tank top in Aurora Black to match the leggings, but you can also get it in Black and Semi Spark (a kind of custard/primrose yellow colour). Like the leggings, the fabric is off the chart with how cool and light it is. Like literally you hold it and it feels like you’re holding air. There are perforated airholes across the whole top, making it perfect for summer running, as there’s no chance of overheating if you’re wearing this.
The racer back style vest has tape over inner abrasion points to prevent chafing. If you’ve ever suffered from chafing you’ll know that this feature is an absolute must. You’re way more likely to experience chafing in the summer because of a mixture of heat and sweat. And I can say from personal experience, that chafing is not the one. It is painful and stingy and will keep you up at night. Avoid at all costs. Thankfully the Adizero run vest uses the adidas sweat-wicking AEROREADY technology to help wick away moisture from your body keeping you dry and therefore lowering your risk of chafe.
The vest has reflective details running down the sides to make you more visible and its loose fit makes it really comfortable. When I choose a running vest I always go for one that comes down quite low – it’s a bum hiding thing and it means I also don’t have to worry too much about what knickers I’m wearing. The fit is such that it sits nicely midway down the bum and is super flattering.
For me though, it’s how light and airy this vest is that makes it stand out from other run vests I own. Fortunately, this type of fabric dries amazingly quick when washed, which is a good thing because I am going to be wearing this top a lot over the summer!
Final thoughts
Listen, I’m a trail runner through and through. It’s the mud, the changing terrain, the views, the quiet, the escapism, the pure unadulterated joy, that you just don’t get with road running. However, it is not always possible to hit the trails. Sometimes I need to fit in a quick run that doesn’t involve me having to spend 20 minutes cleaning both myself and the dog because we’re caked in mud. And I don’t know whether a pair of trainers and lightweight run clothing is going to make me run faster. Perhaps a popping candy dairy milk chocolate bar dangled in front of me might (I blinkin’ love that chocolate!), or the chance I might not get home in time for my dinner might, but hey I’m willing to give it a try.
All I do know is, that girl who took her first run steps 8 years ago, well in some respects she’s still lurking. Because I definitely still care what my trainers and run kit look like. I mean don’t we all? But what has changed is that now I need them to perform well too. And I’ve got to say this Adizero kit that I’ve got my hands on, well it is making both old and new me very happy.
*products gifted by adidas
Author Bio
Becky Stafferton is a full time content creator, web publisher, and blog coach. She continually strives to promote a realistic, sustainable and positive image of how to lead a healthy life. When she’s not writing or reading her teenage diary she can be found running through muddy puddles, hiking through forest, making lists of lists, having a good old moan, renovating her brand new house in the country, and squatting like her life depends on it. She is also the owner of BlogWell, her blog coaching company that teaches bloggers how to optimize and monetize their blogs.
No Lie, This Supplement Is Like The Fountain Of Youth For Your Skin
Do you do your skin care routine morning and night? Great. But there’s more you can do. Here’s how to approach skin aging from the inside out.
4 Keys To Starting A Successful Health Coaching Business
“Posting about what you do on social media isn’t enough,” Woods notes. Instead, she encourages clients to treat their business like the business it is. That is, do market research, make a business plan, create an offer, work on lead generation, etc. If you’re new to the business world, investing in business education and marketing programs might be worthwhile as you build your plan.
Why Do My Bones Crack So Much? Explained
Pop, crunch, crack. No, those aren’t the sounds of your favorite childhood cereal settling into a bowl of milk. Those are the sounds your joints have been making lately as you get out of bed, stretch before a workout, or simply just move throughout your day. If you’ve recently wondered, “why do my bones crack so much?” it’s actually not your bones making noise. It’s usually air being released between your joints when you crack your knuckles, neck, back, etc. And it’s actually pretty typical to hear these noises no matter your age. But is there a point where cracking should make you concerned? “It’s not uncommon for joints to make a cracking noise, and it can occur in ages across the board,” says Elizabeth T. Nguyen, MD, a physiatrist at the Hospital for Special Surgery in New York City. On the other hand, cracking that hits with pain isn’t normal and tends to be something that happens more often in older adults, she adds. Here are the most common reasons why your joints crack all of a sudden, and when to see a professional about it. Related Stories 3 reasons why your bones crack so much There are a few different reasons why your bones and joints crack so much, including: 1. Your joints are releasing pressure Cracking that’s painless or even feels good happens when trapped gas bubbles escape from the joints in your knuckles, back, neck, knees, or ankles. These gas bubbles—made of oxygen, nitrogen, and carbon dioxide—are contained within your joints’ lubricating liquid called synovial fluid. When you stretch your joints, the motion causes a reduction in pressure, causing the gas bubbles to collapse. The result is a popping or cracking sound, according to the Library of Congress. This pressure release usually feels pretty good. “You’re stretching the joint, which could be because the joint hasn’t moved in a while and it starts to get tight or stiff,” Dr. Nguyen says. Equally important, it’s not bad for your joints at all (with a few exceptions we’ll cover later), notes the Cleveland Clinic. So if you relish the crack that comes when you finally get up from your desk and roll your neck or bend your knees, that’s totally okay. 2. You have cartilage loss Sometimes cracking sounds can be from your joints grinding against each other. This can happen when there’s a loss of cartilage—the connective tissue that normally acts as a cushion between your joints, allowing them to bend comfortably, per the Library of Congress. Cartilage loss can be a normal part of aging to some degree, especially if you’ve had a past injury in that area. If the clicking or popping isn’t painful, the cartilage loss—and the sounds that come with it—aren’t cause for concern, according to the Cleveland Clinic. But if it becomes painful, “it could be related to an arthritic condition,” Dr. Nguyen says. So if your cracking hurts and is accompanied by stiffness or a harder time using your joints to perform daily activities (like climbing the stairs or buttoning a shirt), it’s worth getting it checked out by your primary-care doctor or an orthopedist. This may be a sign of early-onset arthritis. 3. You have joint inflammation If you’re wondering, “why do my joints crack and hurt?” it could be a sign of inflammation. Popping that happens with joint pain, tightness, or stiffness can also be a sign of tendonitis—i.e., inflammation of the tendons, or tissue that connects your muscles to your bones. “If the tendons around the joint are inflamed or compromised, it can affect the way the joints move and glide over bony surfaces,” which could make a cracking or popping noise, says Dr. Nguyen. Tendonitis often hits in the shoulders, elbows, wrists, knees, or heels. It can strike suddenly (from quickly moving the wrong way) or develop over time from an overuse injury (like repeatedly swinging a tennis racket). This could also explain why your chest cracks when you stretch, or your knees crackle when you squat, for example. You’ll usually feel a dull ache when you move the affected area and have some swelling and tenderness, according to the Mayo Clinic. What does it mean if joint cracking is painful? Normal joint popping shouldn’t hurt, and plenty of people even say it feels good. So if you’re wincing in pain whenever you hear a cracking sound, that’s a likely indicator of a joint issue like arthritis or tendonitis, Dr. Nguyen says. Your doctor can easily pinpoint the problem with a physical exam and imaging tests, so it’s best to make an appointment and get it checked out. Do your joints crack more as you age? If you’re 30 and your joints crack (or even 20 and your joints crack), fear not. According to Dr. Nguyen, joint popping that happens when pressure gets released isn’t age-specific. That said, popping, cracking, or clicking that stems from cartilage loss or tendonitis is more likely to happen as you get older, because cartilage wears away over time and the risk of tendonitis increases with age. This may explain why your bones crack so much in the morning as you age. Is it okay to crack your joints on purpose? As long as it’s not hurting you, you’re basically good to go. Despite what you might’ve heard about joint cracking causing long-term problems like arthritis, there’s no evidence to show that actually happens, according to Harvard Health Publishing. “If you’re cracking and you’re not feeling pain, it’s probably fine. It’s not harmful,” Dr. Nguyen says. (Big sigh of relief for anyone out there who thinks they crack their fingers so much!) How to stop joints from cracking There’s no real way to prevent the kind of run-of-the-mill popping or cracking that happens when your joints are relieving pressure. Because it’s a normal bodily process, you can simply just ignore it. That said, it’s always a good idea to be proactive about protecting your joints in general. These tips won’t necessarily stop normal popping, but they can help reduce your chances for problems like arthritis or joint injuries. The National Institute of Arthritis and Musculoskeletal and Skin Diseases recommends: Regular exercise: Physical activity keeps your muscles and joints strong and can help stave off stiffness. If your knees or ankles are sensitive, stick with low-impact exercises like walking, swimming, or cycling. A balanced diet: A wholesome, balanced diet will help keep your bones and joints healthy and strong. Plus, it can help you maintain a healthy weight for your body shape and height—which can help relieve pressure on the joints. Cracking or clicking that happens with pain or stiffness can (and should) be addressed, because you’re likely dealing with an underlying joint issue. The specific treatment will depend on the underlying problem, but may involve things like physical therapy or strengthening exercises, Dr. Nguyen says. When to see a doctor about cracking joints Joints that hurt when they make noise are the best indicator that something’s amiss, so see your doctor if you’re noticing any pain or discomfort along with the popping or cracking, recommends Dr. Nguyen. You should also seek medical attention for symptoms like numbness, weakness, tingling, vision changes, or new or worsening headaches, which could be signs of potential spinal issues, she adds. FAQ What deficiency causes cracking joints? There’s no specific nutritional deficiency tied to noisy joints, Dr. Nguyen says. But being deficient in vitamin D is associated with higher rates of arthritis and chronic muscle pain, according to an August 2018 systematic review and meta-analysis in Public Health Nutrition. If you think your joint or muscle pain is related to low vitamin D, your doctor can check your levels with a simple blood test. What is it called if your bones crack so easily? “Crepitus” is the official term for joint cracking or popping. (It’s Latin for “rattle,” FYI.) There’s no specific name for people who have frequent popping or cracking not tied to pain or an underlying health problem. Bottom line: If your neck bones, hip bones, or ankle bones crack so much, but without pain, chalk it up to just the natural way your body is. What disease causes joints to dislocate? One disease that can cause your joints to dislocate is called Ehlers-Danlos syndrome. It’s a connective tissue disorder marked by hyperflexible joints, which can increase the risk for joint dislocation, injuries, and chronic pain. It’s thought to be caused by certain genetic variants, according to the National Library of Medicine. Ehlers-Danlos syndrome is often diagnosed by taking into account all of your symptoms (and if you have a family history of the disease), and can be relieved through a combination of pain-relief medications, physical therapy, and keeping blood pressure in check, per the Mayo Clinic.
Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.
Wu Z, Malihi Z, Stewart AW, Lawes CM, Scragg R. The association between vitamin D concentration and pain: a systematic review and meta-analysis. Public Health Nutr. 2018 Aug;21(11):2022-2037. doi: 10.1017/S1368980018000551. Epub 2018 Mar 21. PMID: 29559013; PMCID: PMC10260782.
Defeating Limited Training Time: A Modified Built Strong Program
I usually say, “I’ve never gotten to see Game of Thrones,” to highlight how busy my life is. For the past nineteen years, I’ve worked full-time in Emergency Services, doing shift work. Additionally, I’ve owned and operated Access Health and Fitness in Dublin with employees for twelve years. I’m also married with three level-headed, non-stress inducing teenagers (yeah right). Add to that two dogs, twelve hens, and a partridge in a pear tree—this is how I generally start my therapy sessions.
Seriously though, we all know “busy.” Work, family, and everything that comes with both can consume a lot of people’s time. When I completed my first SFG ten years ago, I loved the effectiveness of simple training. I was married to my 24kg kettlebell—one tool, one hundred uses. Since then, I’ve attended as many certifications and special events as I could.
When it comes to programming, I like to plan four to eight weeks in advance so I can just show up and do it. The first time I attended a Plan Strong™ seminar, I thought this is it; this is a simple way for me to design a plan and go about my life.
However, as coaches, we know that one size does not fit all. Plan Strong is awesome for my deadlift, kettlebell press, squats, and bench, but what about pullups and running? What if I’m generally happy with my strength and want to combine squats, deadlifts, bench, kettlebell press, pullups, pushups, snatches, and running or cycling in the same week? And some days I have only 30-45 minutes to train, but my plan prescribes 14 sets of deadlifts.
If strength is your goal, Plan Strong is awesome, but if you’re like me and want to tick a number of boxes for strength and hypertrophy across a number of movements then you will love Built Strong. I can’t put into words my amazement and excitement in anticipation of writing a program after I first attended Built Strong, which I’ve attended three times now and will again.
Last year in anticipation of a very busy year, I knew I needed a flexible program which worst case scenario would at minimum be a yearlong maintenance program. The beauty of education is that the more you learn, the easier it is to simplify things. The BTS3 template from Built Strong was a perfect plan for me to work with.
I used basic concepts and calculations from Built Strong, but instead of waving the load and intensity, I averaged out number of lifts (NL) and used more RPE (rate of perceived exertion) than average relative intensity (ARI).
Here is the training rep max (TRM) I used for intensity and the reps I executed each session.
This is a “plug & play” program based on more complex and specific programming.
Pick and test your nine lifts and run the program for as long as you like. I followed this program for 50 of 52 weeks last year, but I chose to make some modifications along the way. Remember, this is not a strict protocol. The whole purpose is flexibility. Here are some changes that you could choose to implement:
What if you want to do singles like pistols or kettlebell press?I would put this down as light and use a 7-10 TRM with an RPE of 6-8.The reps for this would be 2,3,5,2,3,5,2,3 (NL: 25 each side).
My preferred option for a higher RPE and time efficiency is to superset the medium and light lifts, but that’s optional.
If you’re strapped for time some days, just do your heavy day and superset your medium and light sets the next day.
You can still get stronger when training at an RPE of 7 or 8. My preference for increasing the load is when I “own” the weight. For example, if I’ve just completed 25 deadlifts at an RPE of 6, I’ll add 2.5kg next time.
Choose the lifts that suit you now and as you progress you can increase or reduce the intensity of the lift by moving a light to medium or just progressing to a relatively harder variation of the movement.
If your bodyweight pullups are your heavy, then movements like lat pull downs could be your light.
Example Program
This program is all about flexibility and convenience, but you can still get stronger following it. Even though I was relying more on “feel” than specific testing and calculation, I still added some good weight to some of my lifts over the course of the year. For example, my deadlift training weight went from 147.5kg to 160kg and my weighted pullups increased from a 14kg kettlebell to a 20kg weighted vest—all while training at an RPE of 7 or 8. I owe a lot of this to one thing: consistency.
Depending on the individual, it may seem a little boring to do the same training week in and week out, but for me it’s ideal. You know your lifts, you know your sets and reps, and all you have to do is just show up.
I’d love for you to give it a shot for a couple months and let me know how it goes. I’m generally too busy for social media, but you can contact me at info@strongfirstireland.ie
“Ní neart go cur le chéile.”
An old Irish proverb meaning “There’s no strength without unity.”
Learn more about programming for functional hypertrophy—to build muscle that is as strong as it looks—at our Built Strong online seminar, November 16-17, 2024
John T. Kenny is from Dublin, Ireland and has been a full-time firefighter and paramedic for twenty years. With extensive experience in competing internationally, he was naturally drawn to all things health, strength, and fitness. He has been coaching (also full time) for fifteen years now and owns and runs his own private training facility, Access Health & Fitness. His training center helps students bridge the gap between general population and athletic performance.JT completed his first SFG in 2013 and has since become a StrongFirst Certified Elite Instructor, Team Leader, and Country Leader for Ireland.“Ní Neart go cur le Chéile.”
What are Common Nutrition Issues for Plant-Based Diets?
How do you eat a healthy plant-based diet? What nutrients are a concern for vegetarian and vegan diets? Are there certain foods you should avoid while eating an optimal diet? I get so many questions on how to eat vegan and vegetarian. I’m answering your top nutrition issues for plant-based diets.
Plant-based eating may be a more mainstream lifestyle choice today, but it still comes with a variety of concerns. With more than half of Americans open to eating more plant-based foods, there are more and more questions about this eating style. This interest has prompted a flood of plant-based products; the global vegan food market reached $15.4 billion in 2020. There are plant-based alternatives in just about every section of the supermarket: produce, deli foods, prepared foods, canned foods, frozen foods, bakery, and even the meat counter. And plant-based foods, such as dairy and meat alternatives, can have vastly different nutritional contents. Additionally, it’s vital to be in tune with non-evidence-based information on plant-based diets making rounds on the Internet. Case in point: The claim that “dirt on carrots provides enough vitamin B12 to meet your needs” (the answer is “no” it doesn’t!). So how can you choose plant-based foods and supplements that help meet your nutritional needs for optimal health?
Vegan Kale Caesar Salad
Research shows that well-planned plant-based diets, including vegetarian and vegan, offer many health benefits, and may even reduce environmental footprint associated with diet, but there are several key nutrition issues to consider. It’s tough to stay on top of relevant nutrition information, which includes research on plant-based diets and health outcomes and new products hitting the market. It’s a good idea if you are new to a plant-based lifestyle to see a registered dietitian familiar with plant-based diets to evaluate your nutritional status and create an individualized meal plan that meets your needs. One source of evidence-based information, as well as a list of plant-based dietitian experts in locations around the country, may be found at the Academy of Nutrition and Dietetics Vegetarian Nutrition Dietetic Practice Group (VNDPG).
I asked top plant-based registered dietitian nutritionists to weigh in on some of the most common issues they see among their plant-based clients.
Common Nutrition Issues and Concerns for Plant-Based Eating
Balance your plate with foods from all food groups, such as in this recipe here.
1. Balancing the Plate. People often lack knowledge on how to create a balanced, nutritious plant-based meal. “With people who are new to transitioning to a plant-based diet, I find that the issue I discuss most is the balance of the plate and increasing variety of foods. I have seen a lot of clients that do not understand how to put together a meal without the center of the plate being the meat portion,” says Parul Kharod, MS, RD, LD, clinical dietitian and past chair VNDPG.
Learn more about nutritional yeast, which may contain B12, here.
2. Getting Enough B12. While most vegans know about the importance of vitamin B12, fewer understand the complicated absorption pathway and higher amounts needed in supplementation, says Alex Caspero, MA, RD of Delish Knowledge. She states, “B12 relies on a protein called intrinsic factor to aid in absorption; because of this, small amounts of B12 are able to bind to intrinsic factor at one time. For those consuming animal products or fortified foods often, the small amounts of B12 present in these foods are absorbed at a higher percentage. However, when you consume B12 in a single large dose, like a supplement, then you need much higher doses for absorption. Multivitamins that contain only the RDA of B12 are usually not enough for vegans. I prefer to go with the European Food Safety Authority recommendations of 100 mcg/day from a single B12 supplement.”
Seaweed contains iodine; check out this recipe for Seaweed Soba Noodle Salad.
3. Meeting Iodine Needs. Iodine is an issue of possible concern on plant-based diets, according to Caspero. While plants do contain some iodine, the largest dietary sources are dairy foods, seafood and eggs. Seaweed also contains iodine, but the amount varies greatly and depending on which type of seaweed is consumed, the upper limit for iodine can quickly be reached. Caspero adds, “I like to call iodine a ‘goldilocks’ nutrient because you don’t want too much or too little, you need an amount that’s just right. Because of this, I recommend that my vegan clients supplement with 1/2 the RDA of iodine—150 mcg per day—or use an iodized salt in cooking.”
Chickpea Tabbouleh
4. Avoiding Grains and Pulses. There may be misconceptions that you should restrict pulses and grains (instead, pile on whole grains and pulses!). Kharod reports that people may think they can get enough fiber from vegetables alone. “If the diet is lacking in whole grains or beans because people may not be familiar or comfortable with incorporating them in their daily routine, then low fiber intake may be an issue,” says Kharod.
Including smoothies as snacks can pack in more nutrients.
5. Eating More Frequently. Switching to a more plant-based diet can mean a decrease in calorically-dense foods, says Jordan. “You may need to eat more often to meet their needs, such as three moderate meals and some small meals and/or snacks,” she adds.
You may need to make gradual changes on fiber-rich foods, such as beans. Check out this recipe for Greek Gigantes Beans.
6. Increased Fiber. Another issue is GI discomfort related to rapid increases of fiber in the diet when moving from a Western-style diet to a plant-based diet. “I usually recommend slowly adding in plants, and starting with more fruits and vegetables before adding lots of pulses and whole grains. I recommend one meatless meal at a time to ease into the transition. I also discuss the ‘how’ of eating, such as slowing down, chewing food more thoroughly, sipping water, sitting up after eating, and light movement to support digestion,” says Alison Jordan, MMN, RDN, LMNT, CLC, CDCES, founder of Thinkgreenwell-being.com.
Include lots of plant omega-3s–this recipe for Get Nutty Vegan Whole Wheat Banana Bread is packed with them.
7. Getting Omega–3s. While plant foods provide short-chain omega-3 fatty acids in the form of ALA, the conversion to long-chain omega-3 fatty acids may be minimal. Jordan suggests that her vegan clients supplement with a third-party tested algae-based EPA and DHA supplement to support adequate essential fatty acid needs.
8. Choosing the Right Plant–Based Milk. With dozens of options available in many supermarkets, consumers may have a hard time making the best choice of plant-based milk, says Sherene Chou, MS, RDN, past chair of VNDPG. Chou adds, “I always ask what each person is using the milk for. For a milk equivalent, soy milk and pea milk are the best choices based on protein and fat content. While other milks have different flavor profiles and can be used in smoothies, cooking, or otherwise. Many plant-based milks are fortified with vitamin D, calcium, B12, and other micronutrients that can be a good and easy way to help bridge any gaps.”
For other blogs on meeting nutrients on plant-based diets, check out the following:
Meeting Your Nutrient Needs on a Vegan DietHow to Get Vitamin B12 on a Vegan DietHow to Get Vegan Calcium Sources
References:
Global Vegan Food Market (2017-2027). EMR. Accessed on 9/29/22 here: https://www.expertmarketresearch.com/reports/vegan-food-market.
Climate Change and the American Diet. Earth Day Network. Accessed on 9/29/22 here: https://www.earthday.org/foodprintsreport/
Snigdha Bharadwaj: “Yoga is The Sweetest Addiction!” on International Yoga Day
Snigdha Bharadwaj is a qualified professional Yoga Instructor, with prestigious Yoga certifications that are internationally recognized and issued by the AYUSH ministry (a Govt of India Body that is responsible for certified qualified yoga teachers within India and Internationally through a very stringent qualification process)
YCB level 2 (Yoga Certification Board)
RPL- Level 5 (Recognition of Prior Learning)
200 hours – Teachers training program- Sri Sri School of Yoga
Sri Sri Yoga 200 hours – Recognized by Govt of India and Yoga Alliance Registered Yoga school.
Snigdha Bharadwaj opens her heart out on Women Fitness on the occasion of International Yoga Day
Namita Nayyar:
Can you share your journey with yoga? How did you first discover yoga, and what inspired you to become a yogini?
Snigdha Bharadwaj:
I was introduced to Yoga through Jal Neti Kriya while serving as a technical officer with the Indian Air Force in 1998. Some gentle but profound stretches & meditation made me realize the before and after effects of Yoga!
This sowed the seed of the future that I am living today. I instantly connected with Yoga and during the Kargil war, it was yoga and meditation that helped me keep my awareness at the peak in daring and challenging situations. I continued with whatever little I knew regarding aasans and a bit of meditation but was always felt the void for something more.
It was much later in life when I left the Indian Air Force and stepped into the corporate world, I realized the dire need to have a work-life balance. The overwhelming life had given me the gift of failing health- spondylitis, thyroid, acidity, low BP, Sciatica, etc. I still thank those tough days that made me get drawn towards Yoga once again …. this time it was serious.
I learned Sudarshan Kriya and asanas at the Art Of Living Centre and realized that yoga is just not making a pretzel of your body!! I can now proudly say that the quest for yoga gave me my Gurudev- Sri Sri Ravishankar ji – my inspiration!!
I soon became an Art Of Living Teacher & and a certified Yoga teacher by Ayush Ministry and Sri Sri School of Yoga. I started teaching Sudarshan Kriya, Yoga & Meditation to people and also learned about healing mudras that are helping close to 6 lakh people through my Insta handle #yogic_hacks! I dropped my corporate job to follow my passion- and transitioned from serving corporations to serving the society.
Recently I have also become a Nadi Astrologer which is a unique science of time and the remedies also leads one to Yoga!!
Namita Nayyar:
How has yoga transformed your life physically, mentally, and spiritually?
Snigdha Bharadwaj:
I call it 3D Fitness- Physical, Emotional, and Mental – the combination of these automatically brings forth the Spiritual Fitness.
For me, Spirituality is – clarity in mind, purity in heart & spontaneity in action~Sri Sri ..and yoga has given me all of this.
Needless to say, I recovered from the physical challenges mentioned above and also realized that all these so-called “lifestyle diseases” are the outcome of a stressed mind. Everything starts at the mind level so save your mind at any cost- is my mantra now!
As Sri Sri says- We spend half our lives earning wealth and losing health…..then we spend the 2nd half of our lives spending wealth to earn back the health and it never comes back 100%.
I realized that yoga must happen every waking hour and not just the time one spends on the yoga mat! Every step of life presents something new and it’s up to our mental and physical health how to take it- we can get angry and aggressive and retaliate violently only to regret it later ..or absorb and accept and then take action from the space of calm but firm state of mind. All this became possible when I started doing my yoga asanas, Sudarshan Kriya, and meditation diligently every single day of my life!
Full Interview is Continued on Next Page
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