By Jim Goetz
The Cross Fit Open fast approaches and I realize how far from ready I am. I have been training now for 7 months to get ready to be ready to train. As I have stated previous, I could not do a muscle up. I was unable to hold a handstand. I was unable to dead lift more than 315 for 1 and double unders were not happening.
I can deadlift about 500 lbs now (working to 600 thanks to some #KE inspiration), can string together double unders, not only hold a handstand but do 50 HSPU's, and yes, able to do muscle ups. Cross Fit has changed my life for the better and been a wonderful seguay from chiropractic college at the University of Bridgeport to present day, in terms of going above and beyond to achieve the difficult and at times thought to be impossible.
The #250kchallenge has helped my crossfit training in the fact that I am now 25 lbs lighter. I am able to lift 25 lbs less over a pull up bar. It helps.
This week has led to some fun with big #KE in a male alpha showdown. He showed a training manager at Jersey Strong Red Bank how to jump off one foot and land on two boxes and it was posted on Instagram. So I had to do the same. Why not? It wasn't that difficult!
He came back swinging with a higher box jump and then some dynamic plane plyo's.
The Superman video below will show how I finished the feud...for now =)
By: Jim Goetz
Thank you to Alisa Hrustic and the the Vitamin Shoppe for interviewing me and presenting such an insightful article!
The article was well put together and insightful!
Definitely read this article on biohacking fitness featuring yours truly.
By Jim Goetz
These past couple weeks have been some of the toughest in my life. And with the experiences I have had; it would have to be difficult to consider this tough.
My wife (www.chanteagoetz.com) was in Monterey, California for a week at school, studying for her PhD in Applied Psychophysiology. That left "Dr. Daddy" a single dad for a week. It was stressful but did help bring the kiddos and I much closer.
The mental strain left me needing an outlet. I turned to burpees. Each night, I would put the kids to bed and go outside in the frigid cold and complete 100 burpees. Eventually I found a pace that gained me a sub 10 minute 100 burpee session. That was a positive.
Practice remains a challenge. It's my true passion in life (professional) and it eludes me. I was always taught that if you work hard enough for something, it becomes yours. So I worked harder than hard for it, completed all requirements, successfully completed boards and yet my white coat collects dust. One foot in front of the other, no matter how slow, is still forward progress, right?
I have had an upper respiratory tract infection that has plagued me and my training for the Crossfit Open. Combined with my shoulder which on a pain scale of 1-10...I give a 13, has been frustrating. I am realizing that my time is next year and that a full year of training is necessary, especially while learning new movements. However, I will push through and see what can be accomplished. Muscle ups are happening now. Barbell work has been going well. Double unders are starting to flow. My Murph time is 38 minutes and I am stronger than I have ever been in my life. Let's see if I am ready to become the fittest of fit.
The Bodybuilding.com #250kChallenge has been going remarkably well. I went from 224 lbs down to 200 lbs in the past month. This is with losing minimal muscle and maximal body fat. Biohacking fitness is possible with the right understanding of the human body. Exercise is a science. There's reasons why not everyone hits their goals. As for me, I am hitting mine.
Nothing in life ever happens as fast as we desire. Patience is a true virtue.
By: Jim Goetz
Health is just that. Health is health. It is not sickness or disease. Our society talk about health care often. Health care in America has been a highly discussed topic over the past decade. With the Affordable Care Act (also referred to as Obama Care), health care in America is often the most discussed topic across dinner table across the United States.
Let us first understand though what health care in our country really is. If health is health then why is health care utilized to treat sickness and disease? Our country focuses on sick care. When someone is sick and presents with dysfunction, they utilize the healthcare system designed for them Our healthcare system as designed is backwards. The terminology used versus the care received is applied backwards.
Considering many people still have no clue as to the differences between they're, their and there (if you are one of them look it up...seriously go look it up right now and then come back and finish this article); simply realizing healthcare is sick care and true healthcare is something you are responsible for champions you above the rest.
DD Palmer believed dis-ease was the result from one of a combination of factors. These factors are: physical, emotional, chemical and or mental causes. (1) If there is dysfunction in one of these aspects in ones life, the body is unable to achieve it's ultimate goal, which is homeostasis. (2)
The human body strives to ensure each cell within works together like a well oiled machine as we were designed. The cells in your body are designed to work as a highly advanced assembly line. Each worker on that assembly line, no matter how mundane the job appears to be, has a very important task in the big picture of overall function. If one worker dozes off or call in sick for the day, the entire operation will perform with undesirable results. The results could range anywhere from an inferior product to a deranged product that no one wants anything to do with. Translate the term, "product", to "cells in the body". An underperforming heart can lead to an unintended death because homeostasis was not achieved as a result of being deficient physically, mentally, emotionally and/ or chemically.
What does it mean then to be proficient physically, mentally, emotionally and chemically? I wish there were four magical beans you could trade in the family cow for, allowing you to grow very strong and large vines allowing you to forever flourish and b ein a 24/7/365 state of total homeostasis. Alas, education and good old fashioned hard work appears to once again be the key for success in life.
I like to call the aforementioned corners of health a pyramid of health. With enough weight applied and with time, a structures support pillars will crumble. With a pyramid though; even when age and weight are applied, a pyramid stand strong due to it's design.
The design of a pyramid on paper appears a triangle in a two dimensional scale. A two dimensional object in a three dimension world topples over with ease. A pyramid though is a three dimensional object. It has four corners in it's foundation. If you draw a straight line upwards from each corner, they connect at a point, creating a solid structure. In the case of optimal health, these four corners (physical, mental, emotional, and chemical), when properly laid down, unite at the top to form the pinnacle of optimal health.
Physical health is your bodily health. Your neuromusculoskeletal system and how it moves and functions as a whole, intertwined with the other corners of the pyramid; comprises physical health. They key to optimal physical health is exercise. By moving throughout the day and achieving 30-60 minutes of moderate exercise daily, your risks of heart disease, stroke, diabetes, osteoarthritis, depression and a plethora of other diseases is greatly reduced. Did you realize that the results of just one hour per day of exercise has the effects of taking zoloft for depression? (3) The side effects of exercise are far healthier than the side effects of the drug!
Mental health is the function of your mind. Is your brain properly interpreting the afferent signals from external stimuli, processing those signals properly and returning the correct efferent signals along the proper and uninterrupted synapses. Diseases such as Parkinsons, Alzheimers and a myriad of others indicates poor mental health. Mental health is closely tied to emotional health.
Emotional health is your mood. Are you melancholy, depressed or anxiety ridden? These are signs your emotional health needs to be addressed. How you feel is so important to your whole sense of self and activities of daily living. Typically, when your limbic system is underperforming, you are suffering in some manner and your emotional health needs to be addressed.
Chemical health has to do with the hormones and immunological constituents. For instance, if you
are deficient in iodine, you may not convert T4 to T3 (inactive to active thyroid hormone). As a result, you may end up fatigued, gaining weight, notice an increase in low density lipoproteins (LDL), experience "foggy brain", become melancholy, experience dry skin, thinner hair, brittle nails and experience myxedema.
Every single corner in the foundation of our pyramid of optimal health is extremely important. If one corner is omitted or neglected, the pyramid falls.
If each corner is properly functioning through, the pyramid holds solid and strong. Every single corner is also entwined and inter-related with every other corner as well. Low thyroid hormone (T3- chemical health), lowers our overall well-being (emotional health), decreases our cognitive function (mental health) and lowers our metabolism causing weight gain (physical health). Dysfunction of one single corner affects our entire body.
We have choices in all aspects of our optimal health pyramid. We can choose to wait until one corner becomes weak and effects the entire structure. Once the structure is weakened, we can seek out sick care and attempt to painstakingly patch ourselves up in reactive fashion. The other choice is to be pro- active in true healthcare and pay attention each and every day to our four corners. The solutions to ensuring the four corners are solid are not secret mystery, but if you would like to think of the following information as magic beans, then perhaps it might be easier to swallow.
A strong physical foundation involves 30-60 minutes of moderate exercise each day plus additional movement throughout the day. Movement means not sitting in any one place for greater than twenty minutes. Stand up and move. It will keep your joints lubricated, your blood vessels pliable and remove the stagnation of deoxygenated blood in your body.
A strong mental foundation involves using your brain. If you don't use it you lose it. In order to have good cognitive function, perform at your peak, perhaps even be a cerebral stud while staving off disease, you have to think. Being glued to the boob tube watching Jerry Springer and TMZ will not help form new synapses or strengthen your existing ones. If your brain does not have a need for the synapse, it eliminates it. (4)
A strong emotional foundation involves being comfortable with yourself, relationships you have formed, being mindful and being able to adapt to ever changing situations. By eliminating unnecessary stress in your life and experiencing happiness on a daily basis that you do not force, you are well on your way to securing a strong corner of emotional health.
A strong chemical foundation involves nutrition and detoxification of harmful chemicals from your environment. When foreign substances (antigens/ toxins) are ingested, or you come into contact with it and it is absorbed dermally; inflammation occurs. With this inflammation there occurs a cascade of events that lead to disease. By detoxing ones environment and allowing the body to naturally detoxify itself and nourishing ones self with easily digestible nutrient rich foods, one is well on their way to a strong chemical foundation.
The relationship between the four corners of optimal health are directly related. They work synergistically with one another. When they are all functioning optimally, homeostasis is achieved. By practicing true health care on a daily basis, we build and maintain our pyramid of optimal health. It is far easier (and cost effective) to be proactive and do something right the first time than to be reactive and live a life of doing patch work. The decision of how to live, be in it sickness or in health, is yours and yours alone to make. For myself, I choose proactive health care. What do you choose?
1. DD Palmer. The Chiropractors Adjuster. Portland Printing House Company. 1910
2. Alberts, Bruce (2002). Molecular biology of the cell (4. ed.). New York [u.a.]: Garland. pp. 1292–1293
3. Blumenthal JA, Babyak MA, Coaiswamy M. et al. Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosomatic Med. 2007; 587-96
4. Cowan, Sudhof, Stevens. Synapses. 2001. The Johns Hopkins University Press
By: Jim Goetz
This has been quite a week in many regards.
I threw my chips in to my goal of making the Reebok Crossfit Regionals by becoming an athlete in the Crossfit Open.
Im asked regularly why I don't tell the world that I'm in it to win it. Mat Frasier is a phenomenal athlete. So are the guys finishing second, third, fourth, etc., year after year. They have been doing this for years as well. I have been doing this for seven months. I'm learning to do things such as put together a string of double unders at least 100 long. I went from not being able to hold a hand stand to doing clips of 30 head to ground hand stand push ups. I've gone from deadlifting barely 300 lbs to hitting 500 lbs by months end. I went from squatting 405 now to again, hitting 500 lbs by months end.
My problem is not of my success but by my current limits. In training I legitimately tore my right supraspinatus muscle to the point of; if you see me know I am in excruciating pain at that very moment. Yet I continue to push through and train. I know certain movements will hurt. But I need to practice muscle ups and snatches and increase my push press. Each repetition hurts more than the previous. I do it because I have a goal. I could give up and it would be okay. People would understand. But that's the easy way out. That's justifying failure. If I fail, I want it to be because I was not good enough not because I did not give it 100% of my effort. I have to live with myself and I have to look myself in the mirror. I failed in baseball. I failed in many other things. In my heart I know I failed those things for lack of effort. This is my last chance for athletic greatness. I give thanks to CrossFit for that opportunity.
In other news, to help with CrossFit, I have reduced my weight now from 224 to 208.
The incentive of the #250kChallenge by @bodybuildingcom and @optimumnutrition does not hurt. The ability to earn $100k by simply biohacking my body to be at it's best is incentive.
To accomplish this, I have added 100 non-stop burpees to my routine of working out 2x day (skill lift such as an Olympic lift or powerlift and a WOD from hell). I have increased my fat intake and reduced protein and continue to remain organically ketogenic. The BioHackHumans Instagram account has some of my workouts posted and will continue to do so. With enough interest, I will post my program month by month ahead of time on this site.
Lastly, the legal system has once again showed it's blind to justice. Individuals can cause harm upon others for their own ego and act irresponsible while doing it. The dean of the college can talk about ethics while having an affair (in his office at times), with a married woman and co- employee. In the end, the attorneys who collect their money in great sums up front are the real winners. They can be admittedly lazy and still walk away with six digits in their pocket for putting forth a minimal effort. The lesson learned, don't go to court. It's like going to a casino. The house always wins. This is the second time I put my faith in the legal system to do what is right. This is the second time I lost and lost big. At least I get to stay home this time.
I'm admittedly in a very dark place at this time. Thank goodness my daughter is in my life.
By: Jim Goetz
I was good. I seriously was. Then my athlete Chantea, decided to show me the $250k Challenge from BodyBuilding.com Challenge accepted...
I took some interesting "before" photos. I stepped on the scale. I had my body fat taken. And then I decided that since I was training to make regionals for the 2018 Reebok Crossfit Games, I could stand to lose what body fat I had left. It will help with my muscle ups, right?
The night before day 1, I was up all night. Both my son, daughter and wife appeared to have stomach viruses. This is of course as I was on the most disgusting clean- up duty known to man. I don't even remember serving any of that for dinner.
Somehow, my challenge was in full swing the next morning when I awoke with the worst stomach pain known to man...aside from child birth (so I heard).
I decided to power through my next morning and go to work. It did not take long until I was on all fours in the most embarrassing of positions, hugging the toilet in a public restroom doing a very interesting abdominal exercise with the sole purpose of eliminating the entire contents of my stomach and bowel from the oral method. It was painful. I was grateful I did not induce an aortic aneurysm.
Since day 1 and part of day 2, I have gotten back into ketosis and amped up my cross fit training with 2-3 workouts per day. The first workout typically works on strength changes in powerlifting movements. The second is a WOD. The third I practice my Olympic lifts.
When I get home, I undergo static stretching and intense treatment for my very torn right supraspinatus muscle and other intense pains no one realizes I experience on a moment to moment basis.
My training programming has allowed me to continue to improve upon my skills and abilities without stagnation or burning out. Unfortunately it has also caused intense growing pains (being politically correct).
It's truly enjoyable working so intensely on things I have not been able to do in my life. Each day poses a new and wonderful challenge. At the end of each workout and even each day, I lie there asking myself...WTF!?!!? Why do I do this? Why should I do this again? The next day I arise welcoming the challenge ahead.
By: James Goetz
For too long, we have relied on our morning multi-vitamin. True this vitamin is a mix a vitamins a minerals, but I digress.
The problem with vitamins is we believe they are the cure all for all our ails and prevention of future ailments. We may actually be contributing to our difficulties by taking too many vitamins and minerals.
I recently published an article with BioHackers #BioHackHumans which goes into full detail of the scary results of what happens when we mega dose on supplements. It also goes into depth and detail on how it affects performance and how to properly benefit from your daily multivitamin.
By: James Goetz
We continue to develop and become adults, either in development or by accident. We often stay up too late and then must rise early in the morning, receiving if lucky 5-7 hours of sleep per night.
You may know someone or you yourself may fall into the category of receiving 5-7 hours of sleep per night and feel perfectly fine. Others are not quite right unless they receive the recommended 7-9 hours of sleep per night. I personally struggle in the morning unless I get ten hours of good, uninterrupted sleep per night.
What's Your Number?
Sleep researchers believe the magic sleep number range is between 7-9 hours. Sleep gives your brain the opportunity to strengthen neural connections, allowing you to perform at your peak. Dreaming is the way your brain problem solves by playing different scenarios.
Lack of sleep affects your performance in the office, at home and athletically. During sleep, your body can rest and recover for your next performance. There's a plethora of research showing proper sleep is necessary to attain peak performance, decrease recovery time, and promotes healing.
Here are some friendly tips to help you optimize your daily performance with sleep, unlocking your full potential:
1. Ensure a dark, quiet and cool sleeping environment.
2. Have a journal and pen handy on the night stand. If recurring thoughts or dreams arise, write them down to free your mind at the present time and allow yourself to sleep. You can go back to these thoughts later. When you do go back, realize these may be clues to unlocking your subconscious thoughts limiting your success.
3. Keep all forms of electronics out of your bed. This especially means the computer and cell phone. These are stimulating your mind when instead your mind should be doing the very opposite and relaxing.
4. Take the television out of the bedroom. Your television is not only stimulating but gives off blue light, which is thought to inhibit normal function of your pineal gland and disrupts proper hormonal function, which includes your "sleep hormones".
5. Establish a regular sleep pattern. Arise at the same time and follow the same calming night time sleep routine each day. Your brain will know whether you need to be asleep or awake.
6. If you nap during the daytime hours, keep it to under 40 minutes. Sleep longer than 40 minutes and you may fall into stage IV sleep, leaving you groggy when you wake as well as disrupt your nightly sleep start time.
7. Avoid alcohol or caffeine in the evenings. Even if you believe these substances have no affect on your sleep patterns or believe them to be calming; your physiology says otherwise. The quality of sleep suffers.
Stick to these tips and you are on the road to performing better each and every day, leading to a happier and more successful life!
By: James Goetz
As I look out the window, it is obvious the snow has melted. Upon further exploration, I ventured out the front door. As I put one foot in front of the other, I realized the ground (in the northeast) is wet, but not frozen. I look around more and cannot find one mini mound of the white stuff aptly known as snow.
I notice now that even on the coolest of days, that it is rain falling from the sky and not snow. Even looking at the lakes and puddles, the water
is no longer stiff, but is in its liquid form.
Alas, one final winter check has me looking at the calendar. How did that page turn to April? Wasn’t Santa just here?
If April showers do bring May flowers, then we all know what May…….achoo! What May…achoo!...Flowers…achoo! bring. May flowers are upon us as well as Spring allergies. This is in no way a bad thing. Flowers and lush green landscapes that warm weather brings should be cherished and enjoyed!
Before we reach for the Benadryl though, how about thinking of organic care for ourselves. We are typically apt to think of organic baby care for our little ones, but what about organic care for mom and dad? Though (sorry Dad) Mom may consider you in the baby care category with the kids.
For allergies of the upper respiratory system, try reaching for a netti pot. Proper use of a sterile netti pot is a simple and effective way to flush pollen, dust, or any allergen for that matter, from our sinuses. Without the allergen in our system, our body will have no need to produce antibodies, histamine and heparin, which cause the sneezing of the spring.
It is so simple to use, our seven-year-old daughter began to use it on her own at only three years of age. Organic baby care is organic care at any age.
Give it a try and let me know what you think. The worst that can happen is a loss of allergy symptoms.
As with anything new, consult your physician to ensure you are healthy enough for it and it does not pose any risk to you.
James "Jim" Goetz, affectionately referred to as, "Dr. Daddy", is a leading global expert in the field of health, fitness and wellness having spent many years as a strength and conditioning coach, completing his national chiropractic board exams and authoring numerous articles on the subject. He currently explores the unknown in advancing human performance through scientific research.