Weekly Recap 1/26-2/1/2020
This is the first of many weekly recaps! Each week we will recap our favorite articles and social media posts. Give them all a look to stay up to date on the latest in the general health, strength, and nutrition fields and more!
Be sure to check out our own blog posts of the week as well!
Training Load Part 1: https://www.resilienttraininglab.com/blog/training-load
Training Load Part 2: https://www.resilienttraininglab.com/blog/training-load-2
Articles of the Week
Here are two great reads from the week. One is from the website, Girls Who Powerlift, which has an abundance of great articles on their blog page and the other article is from The Globe and Mail and talks about how the keys to success don’t lie alone in the individual but rather the community and resources the individual surrounds themselves with.
Powerlifting Made More Than This Body Written by Marlene Pizarro
We all know that powerlifting focuses on maximum strength on the big 3; but have you thought about the other benefits that come with getting strong? Marlene Pizarro talks about powerlifting helped her grow into a confident and empowered person. Her mental strength gained from powerlifting has helped her to go after what she wants in life and made her not afraid to fail. If you have been considering doing a powerlifting meet, this article will help give you a nudge in the right direction.
https://www.girlswhopowerlift.com/blogs/blog/powerlifting-made-more-than-this-body
Put down the self-help books. Resilience is not a DIY endeavor. Written by Michael Ungar
This article from The Globe and Mail is an inspiring read about how an individual’s ability to be resilient and success is dependent on finding resources to utilize and joining communities that you can lean on and look to for support. If you rely solely on yourself, having a positive mindset, and being self-motivated, you won’t get as far as those who have resources that give them the tools, guidance, and support to succeed. To have a greater chance of being a resilient, successful individual, build up your network of resources and join communities that will be there to assist and lift you, especially in times of need.
Social Media Post of the Week
Our favorite Instagram post comes from physical therapist, Dr. Eric Sokolowski. He highlights 4 steps that will help you build successful habits. We love these simple tips that help to reduce the barriers to create habits. Use these steps to help you accomplish your next health goal.
@eric.soko.dpt
Building Habits
After reading James Clear’s ‘Atomic Habits’ I began helping my patients implement a few of his strategies to increase home exercise program (HEP) adherence. Research shows that adherence to a HEP is (sometimes) correlated to outcomes for certain diagnoses such as chronic lower back pain [2] [3]. .
Here are the steps outlined in much greater detail in his book (I’ll use adhering to a HEP as an example):
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Step 1: Make it obvious.This can take many forms including putting exercise equipment in the middle of the room or putting the written program on the fridge. If you modify the environment so it would be impossible to forget about a habit it’ll be more likely to stick to.
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Step 2: Make it attractive. If someone doesn’t like exercising that will reduce the likelihood of adhering right off the bat. Try finding the right type/difficulty for the individual as well as pairing it with something they enjoy as a reward after, such as a treat 🦴or a nice cup of coffee .
Step 3: Make it easy. If you create barriers to an exercise program you can imagine how that would affect how likely an individual is to stick with it. Try making a home program require less equipment, not be overly difficult/easy, and not too time consuming.
Step 4: Make it satisfying. This can be tough, but something like a checklist can work well here. Checking something off a to-do list can be satisfying, and checking off that you completed a daily program gives you nice immediate feedback that you did the right thing.
.I'm sure there are many ways to apply these not only to exercise programs but any other habit one might try to adopt.
.#rehab #rehabilitation #movement #chiropractic #chiro #pain #painscience #exercise #dpt #dptstudent #powerlifting #therapy #physicaltherapy #physio #physiotherapy #sports #science #lowbackpain #habits
https://www.instagram.com/p/B7ZLOGehW1k/?igshid=go7hh98x5yxv
Our favorite Facebook post comes from Vitamin PhD. She gives an overview of a heavily debated topic: artificial sweeteners. Although you may have been led to believe that artificial sweeteners are the devil and should be avoided at all costs due to “disrupting the gut microbiome” and causing “gastric distress,” the few scientific studies on this topic actually show no harmful effects from regular use of them. Read the entire post for more details and take a look at the images to get a better understand of artificial sweeteners.
Post by Vitamin PhD
I've received numerous requests to make a post about artificial sweeteners and the gut microbiome, and since I'm writing the @rpstrength Big Book of Gut Microbiome Science anyway...I figured I'd give you all a little appetizer!
Indeed, there are quite a few cell culture studies out there that might make you think artificial sweeteners are bad news for your gut or your microbes. If I wanted to make millions, I'd share those along with some shitty gut health cleansing protocol. But you know I'm not like that!
Rodent studies are less numerous than those done on cells, and extremely variable in terms of dosage and technologies used to measure the microbiome. Most of them use physiologically irrelevant doses of the AS, and there's no clear pattern to the effects (diversity may increase or decrease, with variable effects on insulin sensitivity and markers of inflammation).
There are just a handful of studies examining the effects of AS on the human microbiome, and they're just as variable as those in rodents, though the magnitude of change is much lower if anything even happens at all. Sure, it's interesting when we see changes, but an n=3 with no control group isn't incredibly compelling.
(Ironically, stevia--the 'natural' one--is the only one that definitely interacts with your microbes. Natural doesn't mean inert. )
In the grand scheme of things, your location, ethnicity, habitual diet and physical activity habits, age, and gender will have a MUCH greater impact than your ingestion of AS. Check out the second slide for more science and the Acceptable Daily Intakes (ADI) of each sweetener. If you're drinking 10 cans of diet soda a day, you might want to cut back. Otherwise, stop assuming that a few packets of sweetener is causing you dysbiosis and preventing you from losing weight. That's a whole separate infographic! ;)
https://m.facebook.com/story.php?story_fbid=732729067181784&id=25242411187895
Upcoming events at Resilient Training Lab
Saturday, February 22nd: Powerlifting Meet- Lightning Fitness 9:00 am
We will have a crew going down to compete in a powerlifting meet at Lightning Fitness in South Windsor, CT. It would be great to get a crew down to support your fellow Resilient Athletes! Lifting will start at 9:00 am and will finish around 2
Saturday, February 29th Bench Press Seminar 11:00 - 12:30 pm
We will be continuing our monthly seminar series with a seminar on the bench press. We will go over the ins and outs of bench press technique and spend a significant amount of time with hands-on coaching. This seminar will be at Revolution on Saturday, February 29th, at 11:00 am and will run 90-120 minutes. This seminar is free of charge to all. Everyone is welcome to attend a Resilient member or not.