Tag Archives: wellness

Dr. Lon Kilgore’s Genetic Potential

Rest Day Read (SR-34)
Genetic Potential by Dr. Lon Kilgore
“Humans are built to be active to survive, but the modern sedentary lifestyles lead to inactivation of the genes related to survival (the fitness and performance genes)”
“What is preferable for most of us is a broad-spectrum adaptation that will make a more functional human animal. To be truly fit to survive, fit to live, fit to work, fit to play, we need to drive across-the-board adaptations, aerobic and anaerobic, metabolic and structural, and we need a system of training that activates every performance gene in its path. Unlike weight training or traditional endurance work alone, Cross-Fit style mixed-mode training capitalizes on an athlete’s complete set of performance-related genes and produces a comprehensive fitness adaptation.”

Dr. Lon Kilgore hits the nail on the head with this article. Genetically, we Homo sapiens are designed and programmed to lead a physical lifestyle, yet we are constantly inventing and choosing ways to avoid or hide from our genetic destiny. Fortunately, there is a simple solution to this complex problem, become physically active and become physically active across the board with a variety of strength, power and endurance activities. There is great wisdom in Dr. Kilgore’s words, but we must implement these ideas and begin to use exercise to trigger the dormant genetics we have neglected. Change will happen. It has to happen, it is written in you genes.
Dr. Kilgore is one of the best in my opinion. Of course, being a Kansas State University A&P graduate doesn’t hurt, but he has a tremendous gift for breaking down the complex principles of kinesiology and anatomy & physiology into digestible pieces. His book, Starting Strength, co-authored by weightlifting legend Mark Rippetoe, is a must read for anyone interested in strength training the correct way and a foundation of my personal library. It is a well of information and technique perfectly suitable for self-teaching the basics of strength training in a safe and correct manner. I highly suggest owning and reading this book.
When I used to be the volunteer summer strength and conditioning coach at Clay Center Community High School, my whole program was based on the genetic potential our athletes. We are population of genetically middle/low weight wrestlers. Athletic, explosive, talented, but not big. We could not do anything about our physical size, so we focused on developing explosive powerful athletes that would play violent, aggressive football. Our credo was to get a little more explosive, get a little more stronger, get a little more faster every day! More on this later…

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Blame it on Mr. Rogers?

Rest Day Read (SR-31)
Blame It on Mr. Rogers: Why Young Adults Feel So Entitled
by Jeffrey Zaslow, The Wall Street Journal
“Fred Rogers, the late TV icon, told several generations of children that they were “special” just for being whoever they were. He meant well, and he was a sterling role model in many ways. But what often got lost in his self-esteem-building patter was the idea that being special comes form working hard and having high expectations for yourself….”
…The world owes you nothing. You have to work and compete. If you want to be special, you’ll have to prove it.”

I don’t know if you have to blame it ALL on Mr. Rogers, maybe just a little bit. But you have to blame this entitlement attitude on the ” ‘special’ just for being whoever they were” approach our society seems to have adopted. If you work with youngsters, especially young athletes, you have seen an explosion in the prevalence of this attitude. It is a struggle and a fight to convince kids they will reap greater enjoyment, confidence and self-esteem by working hard toward obtaining the goals they set for themselves. Mom and Dad cannot do the work for you. They can complain and moan and groan on your behalf to make things easier for you, but it doesn’t do you a dang bit of good in the long run. There is no way around it, hard work is the magic.

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Happy Fitness New Year!

Fitness New Year
Back on January 1, 2010, I designated April Fool’s Day 2010 as the first day of the Fitness New Year. Well, today is the day! And I must admit, it wasn’t a bad idea. The weather was cold, crappy and there was a buttload of snow on the ground 1-1-2010. Today? Well in Clay Center, KS, it is absolutely beautiful; sunny and mid-70s with the associated Kansas “breeze”. I know, I know, I am a freaking genius! No, not really, but today is as good of day as any to turn over a new leaf.
Start today with a clean slate, eat better, move more often and use movements that expand your range of motion as much as possible. Baby steps are still steps!
Last night it was 80+ degrees. The Mrs. Hays and myself went on our first “real” bike ride of the year. After going up the Hill from Hell, The Mrs. Hays actually admits she wishes she would have not stopped Fam-Fit over the winter. HA! Can I use that as a ringing endorsement? Sure, I can…

Fam-Fit
Enjoy 30 minutes of favorite outdoor activity.
(Me, I took the day off, had a parade then pulled the rose bushes out. Proceeded to cut out an area of the nasty Bermuda grass then expanded the vegetable garden in a Napoleonic fashion to double the empires previous size.)

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Rest Day Read 3-20-10

Rest Day Read (SR-16)
Life Value and the Paradoxes of Risk a commencement address by Charles S. Sanford Jr., University of Georgia, 1989.
“In the end, you’ll find there is more happiness in creating value for others and enjoying the benefits, both material and psychological, that flow to you, than there is in only adding to your own net worth. It’s that simple. When we create value for others, we do not personally take in all the value we have created – and that, the people who have done so say again and again, is a source of incomparable satisfaction. Actually, the implications are encouraging, for they suggest (amidst all the headlines about greed and ego-centrism) that there is a nugget of altruism in our natures – buried deeply, perhaps, but still accessible.”
Oh boy…where do I start. This article was tagged off of a Crossfit.com post a couple weeks ago, so again, thank you Crossfit.com. I had an incredible amount of trouble finding one quote to use as an intro from this article, it is all golden. Looking back over my printed version, I have almost 75% of the article marked in orange highlighter. Inspirational and intellectual, informative and considerate, personal fulfillment intertwined with communal fulfillment, Sanford hits a home run with these ideas. It may take several readings to completely wrap your arms around this one (3 times for me), but give it a chance and let it sink into your person. Just think how much greater our society, our economy, our government, our country and even each of our own lives can be through this path of using risk properly and creating value with our deeds.

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Rest Day Read 3-5-10

Rest Day Read (SR-13)
Epilogue to The Purposeful Primitive by Marty Gallagher
“By generating a methodical and sustained physical and psychological effort, the human body is forcibly morphed from what it is into what we want it to become: leaner and more muscular. The human body is not seduced, lured, cajoled, convinced or persuaded to alter itself-it is forced to alter itself.”
“Sub-maximal training yields sub-maximal results”

I can’t even remember where I ran into this promotional free download file to Marty Gallagher’s excellent book, The Purposeful Primitive, but it convinced me to buy the book. Once I read the book, it ignited a change in the way I approach life and fitness. I highly suggest the book and suggest adoption of its principals.

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One Month and Counting…

It’s March! Only one month until Fitness New Year’s Day! You haven’t heard? April Fools Day is now also Fitness New Year’s Day, the start of the fitness year. See, it’s blogged and everything, so it is official. Get that fitness resolution ready to roll in 30 days!

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Rest Day Read 2-28-10

Rest Day Read (SR-12)
Aphorism #106 Do not parade your Position
-from “The Art of Worldly Wisdom” by Balthasar Gracian
“If you wish to be valued, be valued for your talents…”
Yesterday, I was reading “Chickamagua” by Ambrose Bierce (which was scheduled to be today’s story) on the web site which I use to link the short stories in these rest day reads. On of the ads at the bottom of the page was a box to sign up for the free daily email from “The Art of Worldly Wisdom”, which was written in the 1600s by Fr. Balthasar Gracian . Obscure to say the least, but being a lover of the obscure and forgotten, I jumped at the chance. This was the first one I received today and it is both a doozy AND timely. Earn respect and value, every day.

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