CST Free Weight Exercises By Scott Sonnon

I have mentioned z health before and the seminar I attended with mc

here is a video of the founder of z health talking about the concepts:

There are other interesting videos just posted too like this one on the arthokinetic reflex

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I’m about to head out to go to Fenway Park for the season-opening Red Sox vs. Yankees game.  So, with the baseball season officially underway, I thought it’d be good to kick this week off with a collection of baseball-related recommended reading material.  Of course, you can certainly always find plenty of great stuff on [...]
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Am I able to push hard at the highest setting because I am in decent shape, or is it just because I am a sicko who can push through pain? Part of me thinks that I am just good at pushing hard even when my body tells me to back off.
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Interesting that the BBC picked up on this as a potential April Fool.

Tucking into a fried breakfast of sausages, eggs, bacon, beans, mushrooms, black pudding and tomatoes is a healthier way to start the day than a bowl of cereal, according to a study in the International Journal of Obesity.

I wasn’t encouraged that the original linked to the Daily Star (a UK tabloid mainly about tits), but had a look at the abstract. It is in mice, but in raises some interesting ideas.

The Press Release is here

Studies have looked at the type and quantity of food intake, but nobody has undertaken the question of whether the timing of what you eat and when you eat it influences body weight, even though we know sleep and altered circadian rhythms influence body weight,” said the study’s lead author Molly Bray, Ph.D., professor of epidemiology in the UAB School of Public Health.

Bray said the research team found that fat intake at the time of waking seems to turn on fat metabolism very efficiently and also turns on the animal’s ability to respond to different types of food later in the day. When the animals were fed carbohydrates upon waking, carbohydrate metabolism was turned on and seemed to stay on even when the animal was eating different kinds of food later in the day.

“The first meal you have appears to program your metabolism for the rest of the day,” said study senior author Martin Young, Ph.D., associate professor of medicine in the UAB Division of Cardiovascular Disease. “This study suggests that if you ate a carbohydrate-rich breakfast it would promote carbohydrate utilization throughout the rest of the day, whereas, if you have a fat-rich breakfast, you have metabolic plasticity to transfer your energy utilization between carbohydrate and fat.”

Breakfast is not the time of day for carbs!

I usually have a fatty breakfast - eggs, bacon, omlette or whatever and usually a coffee made by pouring a fresh expresso into a mug of double cream. After that I am not usually hungry for the rest of the day….

Bacon or Bagels? Higher Fat at Breakfast May Be Healthier Than You Think, Says UAB Research from uabnews on Vimeo.

Time-of-day-dependent dietary fat consumption influences multiple cardiometabolic syndrome parameters in mice

Background:

Excess caloric intake is strongly associated with the development of increased adiposity, glucose intolerance, insulin resistance, dyslipidemia, and hyperleptinemia (that is the cardiometabolic syndrome). Research efforts have focused attention primarily on the quality (that is nutritional content) and/or quantity of ingested calories as potential causes for diet-induced pathology. Despite growing acceptance that biological rhythms profoundly influence energy homeostasis, little is known regarding how the timing of nutrient ingestion influences development of common metabolic diseases.

Objective:

To test the hypothesis that the time of day at which dietary fat is consumed significantly influences multiple cardiometabolic syndrome parameters.

Results:

We report that mice fed either low- or high-fat diets in a contiguous manner during the 12 h awake/active period adjust both food intake and energy expenditure appropriately, such that metabolic parameters are maintained within a normal physiologic range. In contrast, fluctuation in dietary composition during the active period (as occurs in human beings) markedly influences whole body metabolic homeostasis. Mice fed a high-fat meal at the beginning of the active period retain metabolic flexibility in response to dietary challenges later in the active period (as revealed by indirect calorimetry). Conversely, consumption of high-fat meal at the end of the active phase leads to increased weight gain, adiposity, glucose intolerance, hyperinsulinemia, hypertriglyceridemia, and hyperleptinemia (that is cardiometabolic syndrome) in mice. The latter perturbations in energy/metabolic homeostasis are independent of daily total or fat-derived calories.

Conclusions:

The time of day at which carbohydrate versus fat is consumed markedly influences multiple cardiometabolic syndrome parameters.

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Calling my lower back "dodgy" is an understatement. I suffered a major back injury close to 20 years ago. Although, I have figured out how to stop it from hurting, it is still a major weak link. I avoid certain activities and I have to be overly cautious, otherwise I am asking for a [...]
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This is not intended to promote “AthleanX” - I know nothing about it (no affiliate payments or anything). What I thought was interesting in the video was the second exercise he demonstrates - a limited range sort of pullover / straight arm pulldown.

Interestingly the range of motion he uses on this to me looks similar to that prescribed by Bill De Simone in his Moment Arm Exercise book. I’ll have to check

I am often on the look out for calisthenics for the lats - pushups, squats are fine but the rear of the body can be hard to hit. His hamstring move looks good too.

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Recently, I was on the “Let’s Talk Baseball” show with Ron and Jill Wolforth, where we talked baseball development in the context of assessing pitchers and correcting their inefficiencies.  Check it out:
Let’s Talk Baseball
We discuss the Assess & Correct DVD set quite a bit - and you can pick up a copy HERE.

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In response to multiple requests from subscribers about how I’m eating, I’ll share with you a couple days of my diet lately …
A while back, I did this post: Some Examples Of What I Typically Eat Every Day — this was a little over a year ago. Back then, I was focusing HEAVILY on eating [...]

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The TACFIT symbol is made up of a Florian cross bearing two crossed Clubbells set on bat wings.
The Florian Cross represents Saint Florian, patron saint of firefighters. Firefighters have been heavily involved in the design and ongoing evolution of TACFIT, and we honor their willingness to run toward danger to rescue innocent lives. The Florian Cross [...]
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1. We moved into our new house on Wednesday of this week.  All of the packing, lugging, and unpacking was well justified when I realized that my commute is now limited to a whopping 3-minute walk to Cressey Performance.  It’s a far cry from the 40-60 minute drive (each way) I had previously.  I did [...]
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