A Spice Blend, Weight Plate Torture, and Extension Intolerance

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1.      Plain foods taste bad.

There really is no need to eat plain chicken and vegetables all of the time. It seems like there is a notion that eating healthy needs to taste like cardboard.

It does not have to be.

I utilize a lot of spices in order to make my foods taste good. Chefs, which I am not, use salt and pepper on everything to prevent bland dishes.

Here is one that I use on all proteins.

·        0.5 tsp seasoned salt

·        0.5 tsp chili powder

·        1 tsp garlic powder

·        1 tsp onion powder

·        1 tsp paprika

Mix together and save whatever is left over. This will add some variety to your foods and make eating healthy enjoyable.

2.      Plate pushes are an exercise that I like to use for conditioning.

For fat loss efforts, these can really get the job done.

Take a weight plate (25,45 lbs) and put it down on the ground. You must use a surface that the plate will slide and not damage the floor.

plate push

Please note that these are not easy at all. They are not supposed to be. It might seem like it is not going to slide but put all of the effort you can into it and reassess whether it will slide or not.

The real reason I like these so much is that they cannot be cheated. If complete effort is not put into the push, the weight will not move. It requires the participant to really give it their all.

3.      There are numerous ways that backs can ache.

Extension intolerance is less common than flexion based pain but still gets a number of people.

These people usually have a more pronounced curve in the spine.

This can also result in anterior tilt on the pelvis.

People who stand a lot are at more risk for this type of pain. Teachers and athletes are two populations that fit this category.

When training, it is important to resist excessive extension.

The problem- most exercises are extension based. This means that extra attention to neutral, not arched, spine is needed for deadlifts, squats, presses, and core work.

It is easy to get into excessive arching with this type of alignment. Resisting it is the best way to train back to a normal curve.

Training with spinal flexion would be ill advised even though it is an opposing motion. Those exercises would do more harm than good.