Put Your Ass Into It! Identifying faulty movement patterns in the squat

By far, the most common mistake that I see athletes make is the improper loading of the glutes in the squat. Learning to squat properly is arguably the most important skill to develop as an athlete, regardless of sport, simply because the squat is literally the only exercise that directly trains the complex human movement known as "hip drive". Hip drive refers to the active recruitment of the muscles of the posterior chain, which includes the hamstrings, glutes, and adductors (inner thighs). These muscles contribute to every movement involving the lower body, so it is important to get them as strong as we possibly can. The most efficient way to do this is to squat, and in order to squat correctly, we must make sure that we are loading the posterior chain efficiently.

The gluteus maximus is the primary mover involved in the hip drive. Without getting too deep into the concepts of loaded human movement, there are some easy to identify patterns that can tell us whether or not the glutes are being actively recruited during the squat:

"Butt Wink"

The first--and probably most common--indication that the glutes are being neglected is known as the "butt wink". Although it sounds like a cute little nickname, make no mistake, this movement pattern can wreak havoc on the body. The "butt wink" occurs at the bottom of the squat, at the moment when the hips have gone so low that proper lumbar curve can no longer be maintained. It is at the point that the pelvis rotates posteriorly underneath the torso (think of a dog going to the bathroom), leading to low back pain, knee pain, and leaving the muscles of the quadriceps to move the load without the help of the posterior chain. This failure to activate the glutes sets off an unfortunate chain of events under the load.

Not only does this position make it impossible to reload the large muscles of the posterior chain to help you stand back up, quad-dominance means that the hamstrings are not doing their job in keeping the tibia from moving from where it should be in relation to the femur. Thus causing the medial collapse of the knees. Medial collapse (knees caving in) means that the ACL, MCL and medial meniscus are under stress, leading to patellofemoral pain.

The "butt wink" often takes place when squats are performed too fast. Rather than engaging the muscles of the posterior chain in a slow and controlled motion all the way down, the individual will instead appear to simply fall to the bottom of the squat and quickly rebound back up. This can be observed most frequently when attempting high volume reps for a set amount of time, such as in  AMRAPs (As Many Reps As Possible), or Tabata style workouts, where the faulty movement pattern is reinforced repeatedly under minimal load. Because the muscle memory has now been thoroughly ingrained, the motor units fire in the same manner when attempting a max effort squat under heavy weight, and the glutes are again neglected.

At the same time, the stretch reflex at the bottom of the squat can be observed as a bounce out of the hole. This is proper technique when the posterior chain is engaged. But when the hamstrings are relaxed at the bottom of the squat, this results in a failure to properly control the weight as it hits. The knees inevitably travel forward, absorbing the stress of the load along with the quadriceps, leading to knee pain and early degeneration.

The "butt wink" also results in a movement cycle in the low back that is a contributing factor for disc injuries. The fact that the lumbar spine is placed under a heavy load while undergoing an extension-flexion-extension pattern can lead to SI joint issues (the ligaments that connect the pelvis to the spine), and under a heavy enough load, can even cause fracture.

The term "butt wink" doesn't sound so cute anymore does it?

Forward Torso

Stripper style squats may look good in a dimly lit room, but leaning excessively forward under a barbell is a sure way to turn off any lifter. As you squat down, if your glutes are weak or not firing, they will push your torso forwards. As you near the bottom of your squat, this lack of glute stabilization along with a forward trunk angle will force your hips into an anterior pelvic tilt. This is bad for many reasons, but also very common in amateur lifters.

As you rise, if your trunk is not vertical enough coming out of the squat, it means that your hips are rising first, placing the load on the lower back instead of driving hip extension through your glutes. You have now turned a leg movement into a lower back movement, resembling more of a good morning than a squat. While the good morning is a great exercise for strengthening the posterior chain, performing this movement mid-squat (and especially under heavy load) is guaranteed to take the "good" out of your morning! Reinforcing this movement pattern is an easy way to suffer a disc injury while leading to a number of other nasty and nagging problems in the knees and hips.

Caving Knees

Knees caving in is a direct result of over engaged hip flexors combined with weak glutes. This is not to say that some advanced powerlifters can't write this off as a "valgus twitch", but they are in the minority. Women in particular are more prone to buckling knees, due to their wider hips and increased q-angle of the pelvis in comparison to men. You’ll often see this knee collapse take place during squatting, lunging, jumping, landing, climbing and descending stairs, and even during running. Failure to strengthen and engage the glutes during these movements can lead to IT Band syndrome, ACL tears, as well as generalized pesky knee pain.

So What Can We Do About It?
There are several exercises specifically designed to correct these posterior chain imbalances. Wall squats are one of my absolute favorites.

To perform a wall squat, begin with your normal squat stance and face the wall. With your arms extended above your head, slowly lower yourself into the squat. The goal is to get your toes as close to the wall as possible without any of your body touching.

There is no cheating in a wall squat. You have to immediately lead with the hips and butt going outward, the knees have to stay behind the toes, and you have to keep your spine straight. Otherwise you either press your face into the wall, or you fall backwards. If you cannot perform five wall squats in a row, you probably shouldn't be squatting with weight.

Another exercise I find useful for identifying potential glute imbalances is the split squat. The split squat is a squat using a staggered stance, where the rear foot is placed on a bench to isolate the muscles of the posterior chain in the forward leg. Squat down by flexing the knee and hip of the front leg until it reaches a ninety degree angle, and the knee of the rear leg is pointed directly at the floor.

Often people will find that they have more difficulty performing this movement with one leg over the other. This is because the split squat utilizes the muscles of the hamstrings, external obliques and gluteus medius muscle, but less of the quadriceps muscle than the back squat. With less quads firing to take over the load, we are better able to identify posterior chain weakness.

These are just two of my favorite correctional exercises, but there are several others out there. Of course, the best way to make sure that the glutes are being used efficiently is to simply be aware of what your muscles are doing while squatting. Pay attention to movement patterns. Use a mirror, or a spotter, or videotape your lifts if you must. Keep your motions slow and controlled until you have the squat adequately mastered. It is only after cementing proper muscle memory that you should progress to introducing speed or weight to the squat. Once you are adept at this, be prepared to see your PRs take off!

Paleo Scotch Eggs

For those who may be unfamiliar with scotch eggs, it's simply a hard boiled egg wrapped in sausage. This recipe for the paleo version is always a crowd pleaser at our house, and it only has five ingredients!! I make these all the time when I'm feeling lazy, or I've simply forgotten to thaw something out for dinner. They're also great for a quick breakfast option! 

Ingredients:

6 eggs

1 1/2 pounds ground pork sausage

1 tsp chili powder

1/2 tsp smoked paprika

2 Tbsp fresh chives, chopped

Sea salt & Pepper to taste 

Preheat oven to 375 degrees. Put your eggs in a pot, cover with water, and bring to a boil. Once they are done to your liking, remove the eggs from the water and let them cool before peeling. 

*helpful tip: if you shock the eggs in an ice bath immediately after removing from the boiling water, they are much easier to peel*

While the eggs are cooling mix your sausage, chili powder, paprika, chives, and salt & pepper until well combined. Divide sausage mixture into six sections. Flatten each section and mold it around the peeled egg before placing on a foil lined baking pan. Repeat with remaining sausage sections and eggs. Bake for 30 minutes or until sausage is cooked through and slightly browned on top. Eat just as they are, or you could dip them in mustard, maple syrup, whatever, get creative!

Lemon Herb Chicken Marinade

With warmer temperatures right around the corner, it's time to start thinking of ways to take the cooking outside! This chicken marinade is super simple, and amazing on the grill 

Ingredients:

• 2 T lemon zest
• ⅓ C fresh lemon juice
• 2 cloves garlic, minced
• 1 tsp dried basil or 1 Tbsp fresh basil
• 1 tsp dried thyme or 1 Tbsp fresh thyme
• 1 tsp dried rosemary or 1 Tbsp fresh rosemary
• 1 tsp salt
• 1 tsp pepper
• 2 Tbsp olive oil

Just throw it all together in a ziploc bag with your chicken. (I used 10 boneless skinless chicken thighs, or this amount would work with 4-6 chicken breasts)

I would let your chicken marinate in the fridge overnight at the very least, but the longer you leave it in there the more flavor you'll end up with! 

The Lie of Targeted Fat Loss

With spring right around the corner, I'm seeing more and more fitness traps being set for the gullible consumer. Buzzwords like "tone" and "slim" and "trim" and "sculpt", are being splashed onto magazines, commercials, and even thrown around by people who ought to know better--like certified trainers trying to sell you their latest ebook bundle. Why you would take fitness advice from a late night commercial or Vogue magazine is beyond me, but what really bothers me is when these fitness "professionals" promote the spot reduction myth in order to boost their own product sales.

For those who may not be familiar, spot reduction is the idea that subcutaneous body fat can be reduced in specific "trouble spots" by targeting those areas with specialized exercises. This has been scientifically proven impossible. It is this idea that if an individual tends to store their fat around their hips, resulting in "love handles", that this can be corrected by doing an inordinate amount of side bends or abdominal twisting exercises. Or that if an individual stores fat in their legs, all they have to do is buy some Instagram star's 30 minute "thigh thinning" workout ebook and see that cellulite disappear! This myth that you can actually choose which areas of the body burn fat is absurd to anyone even halfway educated in human biology. The pattern in which fat is burned is determined by each individual's genetic makeup and hormone fluctuations.

Performing those exercises may strengthen the muscles responsible for those movements, but they have negligible impact on reducing the amount of fat stored there, all other factors being equal.

I'm not saying that it wouldn't be nice if we could choose where our fat went. Think about it. If we could determine which areas lost fat and which areas kept fat, we would all have Kardashian asses, paired with the waistline of Giselle, and the rack of a playboy bunny. Not to mention, we would have cured cellulite with a fanfare equal to eliminating cancer! Sounds pretty ridiculous right? That doesn't stop the recesses of our minds from holding out some small glimmer of hope that it may someday become reality. Therein lies the marketing ploy. These fitness gurus know that this is what everyone secretly wants, and they're peddling the ultimate weight loss dream. They're capitalizing on the deep dark hopes of consumers everywhere that "maybe...just maybe, this program is the one with all the answers".

The truth is that all exercise helps to burn fat. The more muscle you carry, the higher your metabolism. However, building the muscle of one particular body part does not burn fat any more efficiently in that area than it does in any other muscle group. So yes, working your abs will help you lose stomach fat — but no more than it will help you lose weight from the rest of your body. When the body burns fat stores, it doesn't burn the fat closest to the area being flexed. Fat from the entire body is utilized. Working a specific muscle group will help build those muscles, which is valuable exercise--just don't expect it to target the fat in that region.

If you want to lose fat in your trouble areas, you have to lose fat in ALL areas. This is done with regular exercise, which would ideally include a good mix of weight training and cardio, along with a healthy diet. In order to see muscular definition, you must build the muscle underneath the subcutaneous fat. Simply doing hours of cardio will leave the number on the scale smaller, but you will still appear flabby and lacking that "fit" look. Not to mention, lean body mass maintains a higher resting metabolism. This is why weight training is a crucial component of any fat loss regimen.

One of the most important things to remember is that each person's body is different, and therefore will utilize and store fat in a different manner. Some people will lose fat from their stomachs first, while others get slimmer hips. This is just the natural pattern, unique to each individual body type. It doesn't mean that they flexed one muscle group exclusively until it gave up its fat stores before all the rest.

Don't become a victim of the marketing gimmicks. If it sounds too good to be true, I guarantee you it is!

Going Paleo While Breastfeeding

 

In a way, human breast milk is the original Paleo food source. It is rich in nutrient-dense saturated fats and provides a perfectly balanced nutritional foundation for a growing infant. However, if the mother's nutrition is suboptimal, her bodily reserves of vitamins and minerals will be drained with breastfeeding, which could result in deficiencies. The standard American diet is 70% grains, dairy, refined sugar, refined vegetable oil and alcohol. Not the most nutritionally sound for a nursing mother. The Paleo menu on the other hand, consists of meats, vegetables, fruits, nuts, and seeds--all free of added sugars and refined ingredients. These are low GI, nutritionally dense foods that we have evolved to thrive on. By eating a mostly Paleo diet while breastfeeding, moms can influence their children's developing palate through the flavors in their milk, giving them a head start on the road to healthy eating habits!

This is not to say that nursing mothers should be expected to adhere to a strictly all-Paleo diet. Breastfeeding moms require approximately 200-500 additional calories per day, and stressing out about every single meal is contraindicated when attempting to establish a successful nursing relationship with a new baby. The 80/20 rule of 80% Paleo and 20% whatever-you-want-to-eat will keep mom and baby well nourished in a food climate that is flexible and non-stressful.

Everything a nursing mom needs can be found in Paleo food sources!

Protein
The recommended daily intake of protein for nursing women is almost twice that of non-pregnant, non-lactating women. And the protein content of breast milk is directly related to dietary protein intake. There is a rich variety of Paleo fare available to satisfy these needs. Everything from eggs (which contain about 7 grams of protein each), to grass fed burgers (which contain approximately 21 grams of protein in a 4oz serving).

Carbohydrates
The extra energy expended by the body to create breastmilk means that the nursing mom is in need of additional carbohydrates. There is a widespread assumption that because Paleo cuisine eliminates grains, it is therefore low-carb. Nothing could be further from the truth! By eating fresh fruits and vegetables, and including plenty of starchy vegetables like sweet potatoes and winter squash, you’ll give your body the energy it needs to produce milk…and hopefully keep your energy up, as well!

Fats
Last but not least, Paleo meals are chock full of healthy fats. More than half of the calories in breast milk come from fats. Some of these fats are made in the body, while others are passed through breast milk by way of the dietary fat you consume. Babies need fats in their diet for proper development, and these can be found in a wide range of Paleo staples. Foods like fish, nuts, avocados, red meat, coconut are all great sources of an assortment of healthy fats. The most important of these fats however, is Omega-3. Omega-3 plays a distinct role in the absorption of fat-soluble vitamins A, D, E and K, not to mention supporting nerve and brain development for a growing infant. Omega-3 can be found most abundantly in fatty fish and flaxseed, but can also be supplemented with a high quality fish oil.  See my previous post on supplements for more on fish oil.

A few tips for eating Paleo while breastfeeding:

Listen To Your Body
It is important to remember that while breastfeeding, your dietary needs will change with your baby's. If baby is going through a growth spurt, you may need additional calories to support the both of you. This is why you shouldn't try to achieve a caloric deficit during breastfeeding (much as you wouldn't during pregnancy). Don't attempt to shed the baby weight faster by starving yourself. Baby needs those calories! If you find yourself hungry, eat! But don't just get in the habit of simply eating more. Make sure you are listening to your body's cues.

Pay Attention To Cravings
If you are craving a certain nutrient it usually means your body is deficient, and it is trying to tell you something. If you're craving pizza you may need more fats in your diet; if you're craving chocolate you may be deficient in magnesium; if you're craving bread you may be lacking nitrogen; the list goes on. There are healthy and satisfying Paleo-friendly alternatives to all of these, that ensure you can stick to your goals. But don't beat yourself up if you do decide to give in and have that piece of pizza once in awhile!

Snack Smart
When you're breastfeeding, hunger can strike out of nowhere. In my experience this most often occurs as soon as baby latches on, making the thought of getting up and going to the kitchen equivalent to climbing Everest. Try to keep healthy Paleo snacks on hand. I have a table next to the glider in my daughter's room where I keep almonds, Lara bars, and other foods that won't go bad if left out. Sometimes if I'm about to start a feeding I'll grab a banana or an apple to take with me just before I sit down with her. It's all about planning ahead to stick to your goals.

Most Important Of All, Don't Stress!!
I think the most important thing to keep in mind is that nobody is perfect. Being a new mom comes with enough stress, so don't worry about it if your friend brings you a thoughtful and very un-Paleo casserole to welcome your new baby! Do the best you can, but if you end up eating fast food one night, just go with the flow and try to make healthier choices going forward. Plus, laid back moms tend to have better milk supply!

A window into my workouts...

A little glimpse into my workout regimen. 

This was yesterday: 45 pull ups & 45 box jumps onto the 24" box 

I did CrossFit up until the third trimester of my pregnancy, and I believe it has made all the difference in my postpartum recovery. I did the same workouts that I do now, but I scaled back in weight, and modified certain movements. Anyone can do it, it's just a matter of being smart and listening to your body. My daughter is now five months old, and in some ways I feel even fitter than I was pre-pregnancy! 💪

Paleo-ish chicken nachos

So the only thing that makes these nachos not strict paleo, is the fact that I bought my sweet potato chips rather than making a healthier version of them myself. Otherwise, the chicken itself is strict paleo. This is probably the simplest recipe I have, and it can be easily modified and eaten a variety of ways. This time I put it over sweet potato chips because that's what I had on hand. But you can put it over cauliflower rice (or regular rice for non-paleo), over spinach, mix it with veggies, you name it! And it's only four ingredients!! 

Ingredients:

3-4 chicken breasts

1 package frozen chopped spinach

2 cups salsa

2 Tablespoons garlic herb seasoning (I use salt-free since most salsa has plenty of salt) 

Place chicken breasts in the slow cooker and top with remaining ingredients. Cook on low for 6-8 hours or on high for 3-4.

Remove the chicken and shred. 

Return the shredded chicken to the slow cooker and mix it all together. 

If you are using this recipe for nachos you can top it with cilantro, more salsa, avocado, etc. I topped mine with diced bell pepper, red onion, and another variety of salsa, just because that's what I happened to have in the fridge. Feel free to get creative!! 

Paleo Pumpkin Smoothie

I literally make one of these smoothies at least once every single day. I am obsessed with everything pumpkin, and this is how I get my fix! It's super simple, and packed with vitamins. The healthy carbs combined with the protein powder also make it a great way to refuel postworkout. It tastes just like a pumpkin pie milkshake!! 

Ingredients:

Ice

2 cups almond milk (I use unsweetened vanilla)

1 cup pumpkin purée

1 ripe banana

2 scoops vanilla protein powder (I use Optimum Nutrition vanilla ice cream flavor)

1 Tablespoon cinnamon (more or less to taste. I like a lot!) 

1 Tablespoon pumpkin pie spice (more or less to taste)

Combine all ingredients in a large blender (I use my Ninja) and blend until smooth.

The Importance of Programming

Ever wonder why some people seem to progress exponentially faster in their training than others? While there may be a host of reasons, the most prevalent is that they stick to the programming. They have a plan set up by a coach, and they follow it. They commit to a workout schedule, (either a set routine or to set amount of days per week) no matter what the WOD is. They don't come up with new programming plans every week--they stay focused on the big picture. They focus on full range of motion and good form so as to get the full benefit of each exercise. And most importantly they don't cherry-pick their workouts. Do you see a workout with a few miles of running or a heavy set of snatches and decide you're due for a rest day?  On the other hand, do you plan to take a much needed rest day and see a workout that looks too fun to pass up so you show up anyway? If you answered yes, you may be a cherry-picker!

Many people exercise but are not getting the full benefits that exercise can provide. They go to the gym, do whatever feels easy or convenient that day, and go home. This is not to say that people shouldn't have days like that every so often. Sometimes you need to set yourself up for success in your workout, and this is absolutely more beneficial than sitting on the couch at home. However, I have found that for every person who crushes the easy workout every once in awhile, there are ten who exclusively cherry-pick their workouts.

Then there are those who consistently sandbag their workout. By sandbagging, I mean they simply show up without a plan, not knowing how to go about the workout. This is the difference between training smart and simply wandering around without a goal in mind. Are you avoiding your max lift because you know how much effort is involved, and you want to "take it easy" today? Are you standing around taking water breaks during the workout? Do you even know what your benchmarks are??

The other problem I consistently see is the opposite side of the coin: people come up with too many "plans" and not enough follow through. For example, say the WOD involves a good amount of running. You decided that you're going to beat your old mile time, but by the end you have fallen short of your goal. You have a moment of self-pity before you suddenly have an idea! A brilliant idea! You're going to work on your running. Your cardio sucks, and you just have to do something about it, so now you're going to go running every day after your workout.
The very next day is a strength WOD, working up to one rep max back squats. You beat your old max by five pounds and you're ecstatic! But then suddenly you see the girl next to you loading her bar with 30 more pounds than you and making it look easy. Suddenly your new max isn't good enough. You need to work on your back squats. You think "That's it--I really have to get my strength up. If I do back squats three times every week, I'll be so much stronger."

The point is that if you focus too much on one thing, something else in your training may suffer. Coaches are trained to make you the best well-rounded athlete, not the best back squatter or the fastest sprinter. That is not to say that you shouldn't spend time working on your weaknesses. But do it in a way that won't interfere with your everyday workouts. Supplemental work should be carefully chosen so as not to conflict with your programming.

This is where group dynamic and coaching come into play. There are pros and cons to both working out solo, as well as working out in a group. But I have found that when people consistently workout with a coach while following the prescribed programming, they easily break through the plateau that inevitably sets in after they've exhausted their own training skillset.

I understand that everybody has those days, regardless of how much they may enjoy the community aspect or professional feedback during their workouts. It's those days where maybe you’d rather not be coached or interact with others. It can happen for any number of reasons: bad day at work, schedule conflicts, lack of sleep, etc.  Sometimes you just want to be left alone and work at your own pace and there’s nothing wrong with that. But continuously forgoing professional coaching is where people begin to backslide and/or get stuck.

Working out alone also eliminates the accountability factor. It is impossible to cherry-pick a workout with a coach. A good coach will continuously challenge athletes to rise above their preconceived limitations with the development of specialized programming. And not only are you answering to a coach, you also have your fellow athletes that you become accountable to. Knowing that your score is ultimately going to end up on the white board alongside others is an exceptional motivator. It applies that pressure that is otherwise lacking in a solo workout. Greg Glassman once said something along the lines of “You’ve never actually been bike riding until you’ve ridden with someone who would rather die than see your tire in front of theirs.” The same is true in training.

Aside from a lack of professional programming, working out solo deprives you of the watchful eye of a knowledgeable coach. This can be dangerous when attempting movements that are unfamiliar, or simply have not been adequately mastered; such as high skill gymnastics or complex barbell movements. By repeatedly training without proper movement cues, flawed muscle memory is reinforced. This not only increases the chances of injury, but also keeps the athlete from reaching the full potential of the movement.

Perhaps the most important rationale for working out with a coach is the fact that they will make sure that you are utilizing your time in the gym wisely. Quality programming "encourages new skill development, generates unique stressors, crosses models, incorporates foundational movements, and hits all three metabolic pathways". This is not something you get from generalized online workouts. Learning how to effectively program workouts for a wide range of athletic capabilities is an art. As coaches, we are taught that this art form is contained within "a choreography of exertion that draws from a working knowledge of physiological response, a well-developed sense of the limits of human performance," as well as "the use of effective elements, and experimentation". And like art, "the most effective workouts are remarkable in composition, symmetry, balance, theme, and character." (CrossFit, Inc.)

Overall, working out under the supervision of a coach ensures that you are not wasting your energy reinforcing ineffective movement patterns. This not only a misuse of your time, but it is unsafe. Safety should be your number one priority. If you are not confident in your ability to execute the movement the way it was intended, you are putting yourself at risk for injury. Save those days for when you have a coach to guide you through these more challenging movements. The coach's job is to design programming that allows for the incorporation of  various skill progressions that move you toward your goals in a cautious, yet efficient, manner. Movement proficiency is developed within a framework of sets and reps and specialized workouts that have been tested repeatedly before being proven effective. 

Coaches are trained to provide programming for a reason. As the old saying goes: "If you fail to plan, you plan to fail". This programming can be geared toward specific weaknesses, it can be designed with a competition or other training goal in mind, but the most essential tenet is that it is a deliberate and calculated roadmap toward your improvement. Take advantage of it, and you will discover your true potential!

Supplements 101

Before I explain what supplements I recommend, or even what supplements I take myself, let me first preface by saying that I am not a doctor. Before taking anything, you should make sure that it is not contraindicative of any health issue or medication that you may currently be on.

With that caveat out of the way, many people look to supplements as a "magic bullet". There is an overarching assumption that supplements will provide a competitive edge; making people stronger, faster, leaner, what have you... This is simply not the case, unless you are partaking in a banned substance. Nutritional supplements should only be taken if you find that you are lacking a certain nutrient in your diet. Otherwise, your nutritional needs should be met using primarily whole foods.

Whole foods provide a range of micronutrients in addition to the more well known dietary vitamins which, when consumed together, aid in the digestion and absorption of these nutrients. Whole foods are also a source of fiber and antioxidants, both of which are essential to health maintenance.

If you do take a supplement, it is important to remember that while these are regulated by the FDA, the regulations for dietary supplements are much different and less strict than prescription or over the counter medications. You should do your research before taking any supplement, even if it is manufactured by a seemingly reputable brand. Keep in mind that "natural" doesn't always mean "safe".

How to Choose a Supplement:

Read The Label - This is the most important thing you can do when considering a supplement. Read the list of ingredients before you even look at the packaging. Often, the outside of the bottle will be covered in buzzwords and/or images that convey an idea that the manufacturer is trying to get people to buy into. The list of ingredients will tell you exactly what you are taking, and in what dosage, so that you don't fall prey to a marketing ploy.

Avoid Megadoses - Try to find a supplement that stays around 100 percent of your daily value per serving size. You don't need to take something containing 500 percent of the daily value of one vitamin, and only 20 percent of another.

Check Expiration Dates - Many nutrition stores will have a clearance table full of supplements marked way down in price. This is usually because they have either expired, or are about to expire. When a supplement expires, it can lose potency. This happens much more quickly in hot or humid climates.

Watch What You Eat - If you consume processed foods such as cereal or bread, these are often fortified with vitamins and minerals which may cause you to get too much of a certain nutrient. Too much iron for example, can lead to constipation, nausea, and stomach irritation. You can easily avoid this by sticking to real, unprocessed foods.

Check With Your Doctor - It is extremely important that you check with your doctor if you are on any prescription medication, before adding a dietary supplement. Some supplements can interact with other drugs, leading to potentially dangerous side effects.

While whole foods are the best source of nutrients, many of us do not get the recommended amount of healthy, vitamin-rich foods in our diets. There are some nutrients that the average person generally does not get enough of, no matter how hard they try. That is why there are four specific dietary supplements that I recommend everyone incorporate into their daily routine:

1. Fish Oil - Fish oil is one of natures' richest sources of omega-3 fatty acids like Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). Fish oil helps support a healthy cholesterol level, boosts mood, and improves bone health. Fish oil is also extremely beneficial for pregnant women, as it aids in fetal brain development. There are very few supplements on the market that offer as many benefits as fish oil does. Regardless of who you are, it's almost certain you will benefit from it. I take my fish oil in the liquid form to increase absorbability and eliminate the need for multiple horse pills each day; however many people are afraid to consume their fish oil this way out of fear that it will have a "fishy" taste. A high quality liquid fish oil should not taste fishy. If you notice this unpleasant taste, it is a sign that the particular brand does not process their product to a high enough standard.

2. Probiotic - Probiotic is a term used to label the healthy bacteria that naturally occur in the gut. Most people are unaware that overall health maintenance starts with proper intestinal health. By promoting a healthy balance of good bacteria in the body, we can drive out the number of harmful bacteria and improve immune function. Probiotics have also been known to improve skin conditions such as acne and eczema in addition to stomach conditions such as crohn's disease, ulcers, and gluten sensitivity.

3. D3 - Vitamin D3 can only be found in small amounts, in a few foods. The majority of vitamin D that we get comes from time spent outside. Most people don't spend an adequate amount of time in the sun in order to get the necessary amount of this vitamin. Vitamin D deficiency is extremely common, even in sunny climates. This is mainly due to people leading increasingly sedentary indoor lifestyles, covering up when outside, or using sunscreens consistently to reduce skin cancer risk. Vitamin D is arguably even more important than calcium when it comes to supporting bone health, because it actually regulates the uptake of calcium in the body. In Canada, Vitamin D is recognized in its role in the prevention of osteoporosis (where all products containing calcium also encourage the consumption of vitamin D right on the label), however the United States has yet to do the same.  Make sure that when you are considering a vitamin D supplement that you choose D3. This form of vitamin D has superior absorbability and efficacy when compared to other forms of the vitamin. Like the fish oil, I recommend taking this in the liquid form if possible, for the same reasons stated above. You can find vitamin D3 in a dropper bottle at any reputable health food store.

4. High Quality Multivitamin - Leading health experts recommend daily multivitamins for nearly everyone. Multivitamins aid in bridging the nutrient gap that occurs when we don't eat perfectly every single day. According to a Harvard study, in a group of more than 88,000 women, those who took multivitamins for 15 years or more significantly reduced the risk of colon cancer as compared to those who took multivitamins for less time. Another study found that taking a multivitamin reduced the risk of first-time heart attack in a group of Swedish men and women aged 45 to 70. Multivitamins have also been shown to head off some chronic conditions such as osteoporosis and heart disease.

I personally take all of the above supplements. This does not include pre/post-workout powder supplements, or protein, which is a topic for another post. Aside from the four outlined above, I also take a vitamin B complex, which plays a role in making DNA and also helps keep nerve cells and red blood cells healthy. I find that it helps with fatigue as well as focus during the day, but it is not something that everyone necessarily requires.

Again, I am not a doctor, and you should do your own research before beginning any new supplement regimen. Don't be afraid to ask questions before you buy something. I have spent more time than I can recount hanging out in health food stores, meticulously reading labels and harassing the employees with my constant questions before I ever gave them my money. Always educate yourself on what you are putting into your body.

Kettlebell Core

These kettlebell movements are great for when you're short on time, have minimal equipment available, or just want to be inside to keep an eye on the kids! They can be incorporated a variety of different ways to fit your lifestyle. Do one or two of them when you get a quick break, or put them all together for a more high intensity workout! 

Windmills

Raise kettlebell over head. Stand with left arm fully extended upward supporting kettlebell and right arm extended out to side. Stand with legs far apart with feet angled slightly out to the sides. Bend over to right side with knees straight. Reach toward toes of right foot with right hand. Keep knees straight and kettlebell balanced over left shoulder with both arms extended. Touch right foot. Raise back up to original position, maintaining balance of kettlebell over head above left shoulder. Repeat. Continue movement on opposite side.

Goblet Squats 

Stand holding the kettlebell by the horns close to your chest. This will be your starting position. Squat down until your hip crease is below parallel. Keep your chest and head up and your back straight. At the bottom position, pause and push your knees out. Return to the starting position, and repeat. 

Kettlebell Sit & Press

Lay flat on the floor. Hold the Kettlebell with both hands on the chest to begin with. Next using your core muscles sit up and at the same time push the Kettlebell overhead. Try to push the kettlebell up and back and really lift the chest and sternum. Breathe out as you press up. The downward phase of the movement is performed at a much slower pace. Slowly bring the kettlebell back down to the chest as you lower the body towards the floor. Ensure that you keep your heels on the floor throughout the whole movement.

Single Leg Deadlift

Place a kettlebell  at your toes with your feet together. Pick up the kettlebell using just one leg, raising the other one behind you. Maintaining a straight back, place the kettlebell back down and repeat. This can also be performed using two kettlebells, one in each hand.

 

Perform 15-20 reps of each movement. For alternating movements, perform 15-20 reps on each side. You can also perform each of the movements for time as part of a HIIT circuit to really get the most out of your workout. 

For example: 

3 Rounds For Time of

15 windmills 

15 goblet squats

15 sit & press

15 single leg deadlifts 

I used a 35lb kettlebell, but you can use whatever weight feels challenging for you, without sacrificing proper form. 

Smoked Paprika Chicken

This smoked paprika chicken is one of my trusty go-to recipes. It's fast, requires only three ingredients, (yes,THREE) and I haven't met a single person yet who didn't like it!! The smokey flavor is almost similar to chicken wrapped in bacon. 

This is a recipe I adapted from one I found online at toriavey.com. I simply adjusted the cooking time for those who may not have a broiler. 

Ingredients

• 2 lbs. boneless, skinless chicken thighs or breasts
• 2 tbsp smoked paprika, or more if needed
• 1 tbsp + 1 tsp garlic salt, or to taste-- if you're sensitive to salt, use less (if you don't have garlic salt on hand, substitute 1 tsp garlic powder, 1 tsp dried parsley and 3/4 tsp salt)
• 3 tbsp extra virgin olive oil, or more if needed (only for chicken breasts)

You will also need

• Baking sheet and foil. If using breast meat, you will also need a cutting board, plastic wrap, a mallet, and a basting brush.

Prep Time: 2 Minutes

Cook Time: 14 Minutes

Total Time: 16 Minutes

Servings: 4-6 servings

For Boneless Skinless Chicken Thighs

• Preheat the broiler on high. Set a rack in the oven at least 4 inches below the flame. If you put the rack right under the flame, the chicken will burn on the outside before it's cooked through.
• Line a baking sheet with foil and lay the chicken thighs out flat. Sprinkle each side generously with the garlic salt and smoked paprika; if the amounts above don't seem like enough, use more. Do not skimp on the garlic salt, even if you're salt-phobic - it's necessary and still will have far less sodium than any chicken dish you will ever eat in a restaurant.
• Broil the chicken about 7 minutes on each side, until the thighs are cooked through and have developed a nice crust. Broilers tend to vary in terms of strength; if your chicken seems to be burning or cooking too fast, move the rack down a notch or two.
• Once the chicken has cooked through (internal temperature of 160 degrees F), serve immediately.
• If you do not have a broiler, cook in a 400 degree oven for 40 minutes, or until cooked through. 

For Boneless Skinless Chicken Breasts

• In a small bowl, combine smoked paprika, garlic salt, and 3 tbsp olive oil to create a smooth paste.
• Place a large piece of plastic wrap on a cutting board. Place your chicken breasts on top of the plastic wrap, with a few inches of space in between each breast (if making 2 lbs. of chicken breasts you will probably end up with four breasts; I only cooked two breasts for this demo). Place another layer of plastic wrap on top of the breasts.
• Use a mallet to gently pound out the chicken breasts till they are an even thickness all the way across and about 1 1/2 times their original size. This will allow the breasts to cook more evenly under the broiler.
• Paint each breast on both sides with a thin, even layer of the smoked paprika paste. Let the breasts stand for 20 minutes to allow the flavor to infuse the meat.
• Place the rack at least four inches below your broiler and preheat the broiler. Place the chicken breasts on a foil lined baking sheet. 
• Place the chicken under the broiler and let it broil for about 7 minutes till a crust begins to form around the edges. If your chicken seems to be burning or cooking too fast, move the rack down a notch or two.
• Flip the breasts with a pair of tongs. If the breasts appear to be dry after you turn them, baste them with a little olive oil. Let them cook under the broiler for another 5-7 minutes, until cooked through (internal temperature of 160 degrees F).
• Let the breasts rest for a minute or two before serving to allow the juices to evenly distribute through the meat before serving. 
• Again, if you don't have a broiler, simply cook in a 400 degree oven for 40 minutes or until cooked through. (Internal temp of 160 degrees F)
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