Congratulations to Clint on Winning the Deep Squat Challenge. He won 2 Saturday Mobility Classes and a $50 gift card to VH Restaurant! Clint mostly chose to do his daily Deep Squat time while reading the morning paper! Remember just because the challenge is over doesn’t mean you should stop Deep Squatting!!! The Deep Squat is a necessary position to Master in order maintain a physically healthy body well into old age. I still do my Deep Squats when I check my emails or read a book. After just 2 weeks of doing Deep Squats for atleast 5 minutes a day, I’ve noticed a Major Difference!!! Give it a shot, with consistency you’ll have it down in no time!!!
We had our first Jam yesterday and it was a blast!!! A beautiful afternoon full of acro, slacklining, hula hoops, and movement!!! Oh, and we played some limbo! The best workouts are the ones that you don’t even realize your breaking a sweat. You don’t always have to go to a gym to get in a workout. All you really need is your body and a little open space!
Yesterday also marked the beginning of our Deep Squat Challenge! The challenge is to take 5 minutes out of your day, everyday, to chill in a deep squat. Sitting in a Deep Squat is human beings natural resting position. Our ancestors didn’t have lawn chairs and couches to sit on everywhere they went, that and most of the time they needed to be alert, they needed to be able to move in case something happened. Most people can’t even get into a deep squat, but its NEVER too late! Take a pic/video of you in a deep squat and post it to the facebook group Deep Squat Life or post it to your instagram @jonathansloanfitness or to your twitter @jsloanfitness. Add the #DeepSquatLife to your caption and be entered a chance to win 2 Saturday Mobility Classes and a $50 gift card to VH Restaurant in Oak Cliff! You’ll be entered everytime you post (1 post per day) so you have a good reason to post everyday! We’ll have a Potluck at the Studio on Saturday, May 16th at 11 am, after the Saturday Mobility classes, and have a drawing for the winner! Now lets get to Squatting!!!
The BASE of Your Physical Ailments
Imagine going your entire life with thick gloves on. These gloves are soft, have great support, and cushion; however, they limit your range of motion. You can only ball up your hand into a fist halfway. You can’t bend your fingers to their full range of motion. You can’t even crack your knuckles. You loose all the strength and range of motion in your hand, slowly but surely. This is exactly what we do to our feet!
I encourage my clients to train without shoes on, whether that be in bare feet or the five toe shoes. I’ve done my best to train barefoot in all my workouts, even running when possible, for the past few years now. It’s just as important to have strong, stable feet as it is to have the strength to grip and lift things with your hands. Many people refer to the human body as a machine, it can be trained and strengthened to perform with precision and grace as such. But with any machine, any building or structure, the first thing the builders must do once their plan is done; is build a solid foundation to build off of. Any structure without a solid foundation will be more and more likely to collapse the longer it stands. The longer you walk around with a weak foundation, weak feet, the more aches, pains, and eventually injuries you will have. Just like an old building requiring constant maintenance, the same will be true with your body; in the form of surgeries, physical therapy, etc.
As you likely have already figured out, I like to think of things ancestrally. And I know for sure that our ancestors were’t hunting in some fresh Air Jordan’s! Our ancestors feet had to be ridiculously strong and tough. Some researches state that our ancestors made shoes, and that is true for SOME of our ancestors. Although, I doubt their shoes provided any support other than to protect the bottom of their feet from thorns and cuts. Their feet still had to be strong and tough as any. However, there are still some tribes around the world that still live and hunt barefoot. The Khalari Bushmen of Africa are a great example. The Running People of the Copper Canyons in Mexico use tire rubber to make thong sandles with. Their feet and arches are so strong it almost provides a guarantee that they won’t sprain an ankle or tear an ACL. Their foundation is solid so the rest of their body, say for example their knees, doesn’t have to take on anymore stress or strain than it is designed for.
Interestingly enough, the rate of lower body injuries, especially ligament tears, sprained ankles, and so on, have gone up dramatically since the 1950’s. A study done in Philadelphia and reported on by NBC, stated that there has been a 400% increase in ACL tears in the past 10 years alone!!! What?!? That’s crazy. So what’s causing this? I think a great example is the game of basketball, I remember suiting up for every practice since I was 13 the same way; tall socks, ankle braces, shorter socks, arch supports, and high top shoes to protect my ankles. I had no idea how much weaker I was making my foundation. Back in the 50’s and before, people played basketball in low top converses. Shoes that have zero ankle support, zero stability, and no fancy shock absorbers. It’s crazy to think about somebody playing any sport or even going for a run in converses now a days. But the craziest part of all of that is we had WAY less injuries back then. It seems like the more "injury-resistant" and "advanced" our shoes become, the more injuries we have.
The other aspect of this issue that most people ignore is our fundamental walking and running mechanics. Walking and running heel/toe is not how we were built to function. Babies are the best example of how we should be able to move. Babies do perfect deadlifts and squats when they pick things up. They grip the floor with their toes as they walk, they even try to pick things up with their toes. When is the last time you used your toes? When you got a pedicure?
Your toes are meant to be used with every step. Interestingly enough, the body is programmed to use them. Just like your muscles are supposed to fire off in a certain sequence during movements. Your body is programmed to function a certain way, and the fascia lines of your body play a huge role in that. You can follow the fascia lines to find the sequence your muscles should be firing off in. The most interesting thing about the fascia lines of your body is that research is starting to prove that they hold memory. They were designed to move and take a load in certain ways, ways they haven’t forgotten and hopefully never do. Fascia lines exist all throughout your body, they help support and dictate movement. There is a fascia line that starts at the bottom of your foot and goes all the way up to your head. Using your toes with every step triggers this line, and therefore the correct sequence your muscles should fire off with every step. When you don’t use your toes when you walk/run; you weaken your foundation, put unnecessary stress on parts of your body that weren’t programmed to take on such a load so consistently, and go against your bodies natural design. Using your toes requires your body to load your posterior, you use your calf, hamstring, and even the glute with every step instead of your quads and knees. Your posterior muscles are meant to be the strongest parts of your body, your back should be stronger than your chest, glutes stronger than quads, and so on.
To sum it up, start being barefoot as often as possible. But make sure you are using your toes!!! So many people buy 5 toed shoes and start running without first fixing their mechanics, usually only making their physical ailments worse. You must first fix your mechanics! But that is also pretty impossible to do in heavily supported shoes. As with "reactivating" any part of your body, it is a huge mental effort. It will take time for your body to remember to use your toes consistently again, but 3 to 6 months of mental effort is much better than a lifetime of joint pain and injury.
The class and potluck went amazing Saturday. We had an awesome spread of grilled chicken, grilled grassfed beef burgers (no buns of course), mashed sweet potatoes, spinach souffle, fruit, guacamole, and other awesome Paleo treats. As you know, you were asked to e-mail/post pictures of recipes or Paleo dishes you were eating. This entered you into a drawing for four FREE saturday classes and a Jonathan’s Private Training Studio T-Shirt. You also entered if you came to the class/potluck, so if you did both you were entered twice. The winner of the 21 Day Paleo Challenge was Kim! She posted a ton of pics and recipes so congrats Kim! Moving forward, classes will still take place every Satuday at 10 am. However, class will not take place if less than THREE people commit to coming to class 24 hours in advance. You can let me know via email, phone, or social media. Thanks to everybody to who participated and came out Saturday. Keep going Paleo! This three weeks was a great start, now keep doing it and turn it into something that is apart of your daily life. That is the only way lasting change can occur.
What you eat is the most important factor when it comes to your health and fitness goals. Whether you are looking to loose weight, gain muscle, tone up, be faster, jump higher; no matter the goal, your diet plays a huge role in accomplishing it. The challenge starts October 25th as soon as you wake up, and the last day will be November 15th. But that doesn’t mean you have to stop eating Paleo after the challenge ends!!!!!!!! On the last day of the challenge, we will have a potluck at the studio at 11 am after the 10 am Saturday morning class. The concept of Paleo is simple; only eat what mother nature put on this earth and produced in her own original, biodynamic way. Basically, eat as your ancestors did about 40,000 years ago. Meats, healthy fats, fruits, vegetables, a few nuts here and there, and did I say FAT? Yea, that’s right, more fat!!! Do you think your ancestor passed up on some animal fat from the Woolly Mammoth he just killed? Ancestor-"No thanks, I’m trying to watch my figure." —Said no ancestor ever! Food was scarce and never a guarantee. So when your ancestors had a chance to eat highly calorie and nutrient dense fat, the dove in head first. They depended on fats for health and lungevity, and so do we. Health and obesity issues have gone up and up since we started moving away from fats and towards processed foods and grains. So here’s the challenge. Go back to FAT! 21 days of solid Paleo, that means no grains at all (yes that includes quinoa, rice, bread, pasta, etc.). The biggest mistake I see people making when they go Paleo is not eating enough, they’re afraid they’ll make their health issues worse eating all this fat. But that is not the case. You starve your body of healthy fats, so your body chooses to hold onto what little fat you give it. Go Paleo, eat at least 3 solid servings of good fats a day. You’ll be amazed. You can post pics of what you’re cooking, post recipes, anything food and Paleo related in the facebook group here:
Or to my instagram page @jonathansprivatetrainingstudio
Everybody who posts something will be entered into a drawing to win a FREE T-shirt and FOUR Saturday morning classes. The drawing will be at the potluck at my studio on November 15th at 11 am, after the 10 am Saturday morning class. Have fun with this, try different recipes. Last week I sent out a recipe for CHOCOLATE PUDDING, made from AVOCADO!!! Tried it yet? You can eat healthy and it can still be delicious!!! I’ll be posting recipes and pictures of what I’m eating, along with sending e-mails as I know not everybody is on social media.
Also, just a reminder that I’m having class this Saturday at 10 am at the studio. The class focuses on mobility, core strength, joint stabilization, range of motion, and efficient movement. Each class is $20 or you can buy 4 for $65 (you have 6 weeks to use those four). Please let me know prior to class if you plan on attending as space is limited. Also, if you plan on coming to the class November 15th before the potluck please let me know asap!!! That way I can move the class to a larger facility if we have a big class. Most likely it would be a well air-conditioned warehouse in Trinity Groves. Hope you all are doing well and keep working hard!!!
I will start hosting class every Saturday morning at the studio at 10 am starting this Saturday, October 4th! Classes will mainly focus on mainly on mobility and moving with efficiently. Classes will be capped at a max of 7 participants per class. Please contact me if you plan on attending, I will respond to let you know whether or not we have space. Each class is $20 or $65 for 4 classes (you have 6 weeks to use them).
I can only think of about a million reasons why you shouldn’t eat genetically modified
foods, more commonly known as GMO’s. They’re a pretty recent invention, no more than 40
years old according to our trustworthy government. But GMO’s have already completely taken
over. All of us have eaten genetically modified foods in our lives, most of us eat them 3 times a
day, everyday. But a lot of people still don’t know what GMO’s really are.
Genetic modification starts at the seed. Scientists literally open up and implant the traits
they want this particular plant to have. Most of the time, the purpose of genetic modification is to
make the plant resistant or accepting to pesticides, herbicides, environmental conditions, along
with sometimes dictating the size, color, and characteristics of the crop. GMO farmers only grow
1 or maybe a few crops all year long. These crops are grown in large quantities to increase
yield, and each crop is grown separate from the other crops, these large individual crops are
known as mono-crops. With the seed now being genetically modified to resist or accept the
conditions, the farmers can spray their fertilizer in large quantities all over their crops. The
fertilizer is designed to kill, that’s it. The fertilizer kills plants, weeds, bugs and insects. But most
of the crop (that’s right, GMO production doesn’t insure higher yields), will be fine due to the fact
that the seed itself has been genetically altered. And then guess what?!?!? Those same crops
are driven and flown into your grocery stores, onto your table, and into your system. Doesn’t
that worry you a little? Our government promises us that GMO’s are safe and even have some
nice, BS, misrepresented, and pro-GMO biased studies to help make us feel better. But if they
are so safe then why have 60 other countries mandated labeling of GMO’s and other countries
have made them illegal all together? Even Mexico has banned GMO corn. The GMO companies
make $15 BILLION a year off GMO corn in America alone!!! Oregon is one state trying to pass
legislation to label GMO’s in their state. GMO companies are spending millions, one report said
$20 million, on stopping Oregon alone from labeling GMO’s. Why are they trying so hard to stop
us from labeling these foods if they are safe? And better yet, why is our government seemingly
trying to help them.
Another problem with GMO crops are the fact that they are mono-crops. Since they are
all mono-crops, that means that each crop only makes itself available for pollination a few
weeks a year tops. From a bees perspective, they have to be DUMB to make their home there.
Food is only available a few times a year. So now we have companies that ship bees all over
the country. The drive to California for almond season, Florida for oranges, these bees are
literally taken in large trucks for days at a time with no sunlight or access to the outdoors all over
the country. Then when the bees do arrive at their new crop, they have the privilege of getting
the freshest taste of the sprayed toxic fertilizer. I’ve seen videos of a bee pollinating on a
healthy, biodynamic (biodynamic means what you think organic means) plant vs. a bee
pollinating on a GMO plant. The bee pollinating the biodynamic plant goes about his business
just fine. The bee on the GMO plant starts to look confused, drunk, it can’t clean the pollen off
itself so it becomes covered in the residue, falls to the ground and dies. It’s seriously a very sad
sight to watch, without bees we cannot exist. Bees pollinate not only a lot of the food we eat, but
also the food that the animals eat, and we eat the animals too! Without bees life could not exist
at the scale it does or the way it does today. And the way we are treating bees now is so wrong,
and the result is colony collapse disorder, the bees are dying/disappearing and our government
"doesn’t know what’s causing this issue." It seems pretty damn obvious to me.
However, we do have Organic food now. Organic is supposed to mean that the food you
are eating was raised/grown humanely, without toxicities, and an environment conducive to the
plants or animals natural life cycle. However, what we think Organic means and what it is are
two different things. The easiest example is organic chicken. Our wonderful government states
that for a chicken to be declared free ranging and organic, they have to atleast have a 1 square
foot by 1 square foot cage, with a concrete floor, that is "exposed" to the outdoors and sunlight, and the chickens must have access to that a few times a day. On top of that, a chicken can still
be organic if they are fed a "healthy vegetarian diet." The problem with that is that chickens eat
a lot of bugs!!! The don’t live on grains!!! So a chicken can still be labeled organic even if they
spend their lives eating GMO’s grains (what, you thought they got "organic grains"??), living
inside a dark prison, rarely if ever seeing sunlight, never touching grass, and can still be labeled
organic, and therefore so can their eggs! This is just one example. The same is true for beef,
As for our organic produce, can an organic orange really be organic if its plucked in
Florida, put on a truck, driven to my local grocery store in Dallas, stocked with a label slapped
on it, and then taken back home to my refrigerator? Plucked fruits and veggies don’t have a long
shelf life, and they are much more sensitive to environmental conditions (like being stuck in a
truck for days with no sunlight).
Despite all of these truths, most people are still unaware of what GMO’s are and we
Americans especially, are consuming them at a very high rate, and our HEALTH is starting to
show the effects. Depression, disease, illness, mental disorders, suicides, and just plain old
aches and pains are increasing more and more every year. The Autism Daily Newscast
recently wrote an article based off the studies of DR. Stephanie Seneff, a research
scientist at MIT. She states in her research that 1 out of every 2 American children will be
Autistic by 2025. Let me say that again, at today’s rate, by 2025, one in two children will
be Autistic. Seneff’s presentation shows a "strong correlation between the increased use
of Roundup [the main fertilizer used for GMO’s] starting in the early 1990’s, and the rising
number of autism diagnoses over the past three decades. In 1975, 1 in 5,000 children
were diagnosed with autism. The current rate is 1 in 68, and it shows no sign of slowing
There have been numerous other studies proving that GMO’s cause serious issues. The
first one, to my knowledge, was performed by scientist Dr. Francis J. Pottenger, who is not
nearly as well known as he should be. The man was a genius who was way ahead of his time.
In the 1920’s, he performed a study with cats that spanned 8 generations of cats. He fed one
group of cats high-quality, biodynamic foods, and the other group toxic, denatured foods. The
cats that ate a biodynamic diet lived full, healthy lives through all 8 generations. The group of
cats who ate a toxic diet suffered. The first generation born from the cats who ate a toxic diet
didn’t have a lot of noticeable health differences than the group of healthy first generation cats.
However, after the first generation, the group of cats eating toxic food starting giving birth to cats
with structural deformities, allergies, birth defects, stress-driven behaviors, reduced learning
ability, increased vulnerability to disease, and major reproductive issues. By the fourth
generation, the "toxic" cats were giving births to still borns. After that, Dr. Pottenger started
feeding the "toxic" cats a biodynamic diet, and found that it took a full FOUR generations for the
cats to come back into full health. And other studies performed on other animals have shown
the same thing.
Another great example are apes, chimps, and gorillas that live in captivity. The average
life expectancy for these mammals is between 50 and 60 years old when living in the wild. In
captivity their life expectancy is actually the same in most situations if not better, but only with the help of antibiotics and other medications. The number one killer of apes in captivity is heart disease and the main part of their diet are grains. Ironically, the number one killer of people living in "civilization" is heart disease, and the main part of our diet are grains. Apes in captivity are known to show signs of depression, stress, rage. They also show signs of weakening, less mobility/strength, and reduced learning ability as they age. Apes also need more and more medication as they age…… DOES ANY OF THIS SOUND FAMILIAR???
Some of you may still not be convinced, after all, Hilary Clinton and the government are
pro GMO. You’ve been eating GMO’s your entire life and you’re ok. The most basic reason GMO’s are bad for us is the same reason anything that’s not biodynamic is bad for us. Our
bodies can only process the foods we eat correctly and efficiently, if our bodies can
recognize the molecular structure of the food in its entirety. GMO stands for genetically
modified organism, it’s been changed from what it used to be at the base, at the molecular level.
We eat these foods and our bodies do process them, but with much more difficulty than they
should. This difficulty causes inflammation to occur, which leads to free radicals, digestive
issues, health issues, and eventually disease. It’s also important to remember that our bodies
were designed to function in a very specific way, each part of the body has a function, a load its
designed to withstand, an amount of energy it usually takes up, etc. When your body has
difficulty digesting food every meal of every single day, there is a reason you feel tired all the
time. All of your bodies energy is going into digestion. Your body has to take away from other
areas to help your digestive tract do its job. The same concept can be applied to an injured
knee, when the surrounding muscles and opposing knee have to do ten times the work to
support the knee you injured. We have to use our body the way it was designed to be used, or
else we will keep getting more of the same negative results.
For some reason, everybody accepts that after 40 or 50 life just gets worse, health gets
worse, energy, more pain, etc. It’s like people think that’s the way things are supposed to be.
And that’s just flat out BULLS#@$!!! People have forgotten that we are mammals, 98% of
human existence on this planet has been spent as hunter-gatherers. Take any mammal on the
last days of its life, that mammal still has the ability to go hunt or scavenge for food. They are
not helpless or frail, their mind is still sharp. That is because most other mammals live in their
natural environment and eat they way Mother Nature intended. We human beings have
separated ourselves from Mother Nature and therefore our natural environment. We have
replaced the diet that was already provided for us on this Earth with food grown in laboratories
and sprayed with toxins daily. We are not living or eating the way we were meant to or designed
too. And if we keep this up, humanity will sooner than later die out.
We are the generation that has to demand change, and it starts with our wallets. Where
you spend your money on food makes a huge difference, joining a local biodynamic co-op,
finding local farmers, and buying the highest quality foods you can all help. I don’t believe that
eating biodynamically can happen at a national scale. We have to make it happen on a local
scale. We have to make conscious choices now to better our world and our lives, and the lives
of future generations. I buy most of my food from local farmers, and I can’t tell you the peace of
mind you get when you know where your food is coming from, how it’s grown, who is growing it,
and you can actually go visit the farm and talk to the farmer. Better yet, start gardening and
grow your own food! If I had to guess and relate this too Dr. Pottenger’s study, I’d say that we
are now in the 2nd to 3rd generation of "toxic cats." More and more people are being born with
disease and deformities. Demand change! In order to make the world a better place, you have
to first make your world a better place.
And the winner is…….. Ellen!!! With a time of 6 minutes and 42 seconds!!! Amazing! Congratulations Ellen!
OUR WINNER MOMENTS AFTER VICTORY!!!!
JOANNA FINISHED AT A VERY CLOSE SECOND PLANCE WITH A PLANK TIME OF 6 MINUTES AND 42 SECONDS!!!
TO THE VICTOR GO THE SPOILS!!!
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