Stretches and Exercises for Tight Calf Muscles

By Christian Bossert

Tight calves are generally a raise no major concern. They will become annoying and potentially lead to more tedious chronic pain. Nothing serious, but certainly unwelcome discomfort. When this happens what can you do?

Well, first let’s dive into the ‘why’ of this issue. What can cause you to have painful or tight calves?

Muscle weakness and Inadequate Stretching: It’s rare that tight calves are experienced without weak/tight hamstrings or  glutes. When the glutes and hammies tighten up, they will redistribute the demands or everyday movement, such as walking, climbing stairs, sitting and standing, to the calves. Consider strengthening and stretches your hamstrings and glutes constantly.

I recommending adding the following to your daily routine for stronger more flexible glutes and hamstrings.

1. Hip Thrusts: (start video at the 1:25 mark): 1 set of 20 reps
2. Hip Abduction: 1 set of 15 reps/each leg
3. Standing Wide Stance Hamstring Stretch: 60 seconds/each hamstring
4. Downward Facing Dog (start video at the 0:35 mark): 60 seconds

Genetics: One of the inconvenient truths of life. Some people are just predisposed to tight calves.

Shoes: You know how girl often express the painful experience of wearing high-heeled shoes. Well, they’re not being wimps. The calves are kept in a perpetual state of muscular contraction when walking, dancing, or standing in heels. My calves start to burning around rep 15 when doing bodyweight calf raises. I can’t imagine what an hour or two of heels feels like.

I’ll never quite understand why girls like wearing heel. It doesn’t make any sense from a place of reason or logic. I mean, they’re painful to wear. I get that they’re pretty or other girls may compliment you. Guys for the most part are not going to look at your feet. Why put yourself through that?? I dunno.

Do any of these symptoms or diagnoses apply to you? If so, maybe your doctor or physical therapist can help direct you in the right direction. If you do not have a diagnosis, try one of these remedies to see if your calf tightness diminishes.

9th Key to Happiness: Guardrails

by Christian Bossert

My 9th Key to Happiness

#9: I Set Guardrails

What is a guardrail? The most common type is a barrier that we see on roads and highways used as a precautionary measure. Hopefully you won’t need them, but they are there ‘just in case’.

How does this analogy apply in my life? What ‘just in case’ guardrails have I set up to lead me down a road of happiness?

Remember, a guardrail is not in the danger zone. It prevents us from entering the danger zone. For this key to happiness, I lean heavily on my three priorities in life: my health, family and close friends, and business. If an event, action, or a form of content is going to prevent me from staying true to what is most important to me in life, it’s important for me to set up a barrier to avoid going there.

Here are three guardrails I have set up in my life. FYI, I’m going brutally honest and real with you.

1. Porn: I believe the most subtle yet poisonous form of content that exists is porn. According to a survey conducted by Proven Men Ministries, a non-profit Christian based organization aimed a helping men overcome their porn addiction, 64 percent of men admitted to using porn monthly. This is the percentage that actually admitted. This figure is probably closer to 80 percent or higher. The study claimed that 30 percent of men ages 18-30 used porn daily (I think that figure is closer to 70 percent). The percentage of married Christian men who admit to using porn daily is 7 percent (again, I think that number is closer to 30 or 40 percent).

Quick personal story. When I was in college I did go through a period when I did watch porn about once a week. This escalated into watching porn a few times a week. I found that my moral, self confidence, and ability to be my best self significantly plummeted during this period. I felt symptoms of depression, made strong efforts to seclude myself, and did not workout regularly (which was a total kicker for me). It was clear that the instant gratification from porn was not only wrong, but it was impacting my life far beyond the barriers of my apartment. I decided to drop the porn cold-turkey, experiencing a few relapses over the past decade or so. I have trusted friends that held me accountable in the beginning and following each relapse. Having someone there to hold me accountable was monumental for me. I cannot understate how life-changing this was for me. Hands-down one of the best life decisions I ever made. Thank you Jesus!

My main point here is porn is poison. It’s an absolute devastating drug that will ruin lives. I say lives (plural) because it will impact everyone around the user especially if it becomes a habit.  It’s like carbon monoxide, subtle, under that radar mostly because using it has become socially acceptable. If you’re struggling with porn, I suggest talking to a trusted friend or family member or check out ‘Fight the New Drug’ or this reddit community (not ‘G’ rated, but a supportive helpful community nonetheless).

2. Missing Mass: Going to Mass is a powerful experience for me. I feel forgiveness, clarity of mind, and an abundance of energy throughout the hour. I’m not quite my normal self during the week. This is enough for me to set up a guardrail.

3. Going more than Two Days Without Exercising: Let me clarify my definition of exercise: “Intentionally physical activity free of distraction from the outside world.” Sometimes I exercise for 5 minutes. This could be stretching or push-ups, but the important thing is I am doing something intentional to better myself. It doesn’t happen often, but when I miss one day of exercise I can tell the next day. Missing two days in a row isn’t a good feeling for me. I personally like to intentionally exercise for 30-45 minutes six days a week with 5-15 minutes of stretching on the seventh day.

Guardrails ensure for me that I am not placing myself in harms way. They aren’t in place to say, “No Christian. You are not allowed to break these rules.” They are extremely helpful guidelines that help me live a fulfilling life. They allow me to be proud of the work I do each day. The guardrails ensure that I prioritize things most important to me. They have saved my life.

Lose Fat and Kick Emotional Eatings Arse!

by Christian Bossert

I’ve worked with hundreds of people on strength training, weight loss, and the development of positive lifestyle habits. I may have identified the core to this emotional eating dilemma.

How many times have we heard someone say they want to look like the models in magazines, the hollywood stars, or the fit attractive people they see in their daily lives?

Of course, it's easy to want look like them and live their lives. But do we ever hear those people say that they want to spend hours grocery shopping, food prepping, and working out weekly. Do they talk about how they’re excited about their 8:00pm bedtime and 4:00am wake up time? Of course not.

They just want the results.

I believe everything that is worthwhile and good in life takes a bit of sacrifice and hard work to receive. It’s hard to fully appreciate something if it’s free or easy obtained.

Unfortunately to transform your body or to lose five to ten pounds of body fat, permanently, is going to be tough at first. It’s going to involve change inside and out. We are where we are because of who we are. And if you want to lose that body fat for good, you will have to embrace discomfort and develop grit.

There are two forms of discomfort: physical and mental. Physical discomfort is easy to understand. Exercise or take a cold shower (you don’t have to do this, although I do recommend it every once in a while).

Mental discomfort is far more complex. It’s the reason we emotionally eat.

Here are my four triggers to overcoming emotional eating. Being aware of these and how they uniquely apply to you will help you build mental grit.         

1. Desire
2. Fear
3. Distraction (mental sloth/laziness, lack of focus)
4. Fantasies  

Desire

Desire is the wanting of pleasure. The wanting of fast food, alcohol, mindless swiping on dating apps, or an impulsive purchase of that new fancy thing are predicated on desire or pleasure.

Success overcoming emotional eating comes with the ability to postpone indulging in these things. Saying no to guilty pleasures will increase your capacity to resist boredom. You will fill “empty time” with life giving activities which I will discuss later on.

Fear

To overcome emotional decision making we must be comfortable with our own fears, acknowledge them, but not let them control us.

For example, I am afraid of public speaking. To combat this fear I have joined a Toastmasters group. This has been one of my best life decisions.

Identify your fears. In Napoleon Hill’s “Think and Grow Rich” he identifies the Six Basic Fears. I think we can all relate to most of them.

1. Fear of Poverty
2. Fear of Criticism
3. Fear of Ill Health
4. Fear of Loss of Love (Loneliness)
5. Fear of Old Age
6. Fear of Death

Understand, accept, and embrace the opportunity to tackle your fears.  

Distraction

The mark of the unfocused mind. We all do it. We live in the age of distraction. Between the internet and social media, unwavering concentration is a key ingredient to stiff arming the jaws of emotional eating.

What does unwavering concentration have to do with emotions? Everything. When you have a nutrition game plan that you enjoy, understand, and successfully execute you are in a state of unwavering concentration. You may vear from the path occasionally, but you immediately get back on the wagon. That a sign of someone with unwavering concentration.

Focus will reward you like nothing ever has. Plus, it will strengthen your frontal cortex which is responsible for self-control and discipline.

Fantasies

This is controversial. If you don’t like the way I word this, message me so we can make it more relatable.

To be clear, I don’t mean fantasizing about what the future will be like or brainstorming a plan about something important that you want to accomplish. This means fantasizing about that girl or guy you’re crushing on, the body you would like to have, or your future wealth/vacation/car/etc. Fantasizing about yourself will keep you in a state of inaction. This leads to drifting. Imagining fat loss success instead of taking action doesn’t work very well.

Steps for building resistance to emotional eating

~Here are some practical steps for building your mental grit

• Reduce new purchases of non-essentials to a minimum
• minimize impulse spending in general
• save and wisely invest your money
• Delete all social media or minimize its use
• keep internet use to a minimum
• treat info-tainment sites (ie: sports, hollywood gossip, politics) like the plague
• Eliminate all phone notifications or bring them to an absolute minimum.
• The only notifications I have on my phone are: texts, phone calls, calendar events, and bedtime alert)
• Reduce fast food and sugar to a minimum
• Fast (ie: pick a day where you don’t eat from sunrise to sunset, or choose your preferred fasting method)
• Meditate
• This will increase your focus and ability to cope with emotions when they arise
• Read books
• Reduce smartphone use to an absolute minimum
• Know your schedule
• identify when you will workout, eat, read, meditate, grocery shop, write, etc
• Wake up and go to bed early
• Do public speaking or take an acting class
• Ask that guy or girl out
• Work on hard puzzles or problems
• Take up an instrument

I Believe in You!

You won’t be perfect. It will be a slow process. Going from impulsive decision making to completely discipline sounds like the opposite of fun. I promise you that you’ll experience greater happiness than you could ever imagine once you apply these daily disciplines into your regular routine.

It’s okay to be scared and unsure of where to begin. Send me a message (it’s facebook messenger, dangerously close to being social media) if you need help getting started.

Coconut Oil is the Devil

by Christian Bossert

In the 1998 Adam Sandler comedy The Waterboy, Bobby Boucher (Sandler) is a complete mama’s boy. Boucher’s mama (Kathy Bates) identifies everything she doesn’t like or understand as “the devil!” (here’s a hilarious outtake of mama).

It appears the a Harvard professor is making a case that she is on a similar wavelength with the infamous mama from the back bayou of Louisiana.

A Harvard professor has just slammed coconut oil as ‘pure poison’.

You can listen to Karin Michels talk, “Coconut oil and other nutritional errors,” here. *NOTE, the talk is completely in German.

According to the New York Times, the Harvard professor called coconut oil ‘poison’ three times.

Why did she call coconut oil poison?

In 2017, the American Heart Association (AHA) updated its guidelines. They said that people should avoid eating the saturated fatty acids found in coconut oil.

Michels said coconut oil is more dangerous than lard because it almost exclusively contains saturated fatty acids, ones that can clog the coronary arteries.

What is a good substitute?

I recommend olive or rapeseed oil as an alternative to coconut oil.

Christian’s take on coconut oils ‘poison’ label

There is plenty of debate as to whether saturated fatty acids (like coconut oil) really are the work of the devil. While professor Michels others say with certainty that that's the case, I don’t think it’s time to panic.

I believe it’s fine to enjoy coconut oil in moderation. This means your not eating it out of the container with a spoon. As with most things in life, you’ll be fine as long as you don’t overindulgence.

Cherrios Cause Cancer

by Christian Bossert

What? Are you kidding me?

A few days ago one of my fabulously amazing clients told me this. I was stunned, but not entirely shocked a preservative enriched food marketed as a ‘healthy’ food choice would be associated with cancer.

In case you’ve been sheltering yourself from the media lately, here is a link to one of latest blockbuster health scandals.

Here’s a summary of what went down.

Monsanto, a agrochemical and agricultural conglomerate, was ordered by a jury to pay $289 million (yes, that is correct) in damages to a school groundskeeper who developed cancer after years of using the company’s popular product Roundup.

An environmental group published an eerie report that found traces of ingredients from Roundup in cereal and granola bars.

This study doesn’t mean that Roundup causes cancer. All it means is that the members of the jury believe that Monsanto explicitly kept information about the potential harmful nature of Roundup from the public.  

The science linking Roundup to cancer is limited at best. No need to stop using Roundup. Although you shouldn’t be ‘huffing’ the product on the daily.

Wait. Will eating Cheerios give me cancer??

The environmental study found glyphosate, an ingredient found in Roundup, in quite a few oat cereals, oatmeal, granola, and snack bars.

You can find the list of oat-based foods here.

This scary report failed to mention that glyphosate likely does not cause cancer in the very low levels it is found in food.

The short answer is we don’t know if eating cheerios will give us cancer.

My unapologetic unbiased opinion.

Cereal isn’t a healthy food option to begin with. It’s terribly processed and usually is loaded with sugar. I’m sorry if you’re a cereal junky, but that’s my take on cereal. I haven’t eaten cereal in years and don’t plan to start anytime soon. My advice is to give up on cereal and eat real food.

Go for something awesome like cantaloupe, eggs, and a half an avocado instead of cereal. I guarantee you that you’ll have more energy and dominate your day without cereal.   

I do not think that cheerios cause cancer. It does seem like everything in this world causes cancer. If I drink too much water, eat too much green leafy vegetables, workout too much I may die. Too much of anything isn’t good for us. The old adage “moderation is key” couldn’t be more true. Just ask your old drunk college self if too much is a great idea.  

Nonetheless, go enjoy your life. Don’t stress out about Cheerios killing you or your loved ones. It’s a great time to be alive. Smile, laugh, and embrace the weekend!

Pickin' Up Chicks at the Gym

By Christian Bossert

Last week I threw out this question on Facebook:

“What is your favorite gym etiquette faux pas?”

The responses were amazing.

If you have anything you’d like to say send an email to cbossert14@gmail.com.

“When men give unsolicited advice to women (extra cringe-y when the women are clearly in much better shape than them).”

-Zac, Frankfurt, Germany

C’mon guys. What are you trying to accomplish here? Shifting in on a girl clearly minding her own business is a bold move (is bold the right word?). She’s clearly focused on her workout and you come in like a wrecking ball. Has this move ever worked for anybody? The end goal here is to impress her with your masculinity, make yourself look smarter than her, and the damsel in distress gives you her number. If this method has ever worked I would be shocked.

Your chances plummet by 1000% if the girl is in way better shape than you. The truth is, most girls who workout by themselves do not need your two cents. They do not lack confidence in themselves. Period. By dropping unwanted workout advice you make yourself look like a complete idiot and you annoy the heck out of the girl.

Believe me, there are plenty of girls I’d like to strike up a convo with at the gym. There is a time and place for this and it is my personal belief that you don’t ‘pick up chicks’ at the gym. Working out is focused precious time to better yourself. Maybe I’m too strict, but that’s where I stand.

“Couples' PDA.”

-Alan, Nashville, TN

Just don’t. You know it when you see it. No need to go here. Not at the gym. Please.. just don’t.

“Not wiping sweat off of benches.”

-Matt, Memphis, TN

Total fail here. Wiping sweat of the equipment you just used takes an extra 10 seconds. It’s not about the time though. It’s about the awareness. If you don’t care about the equipment you use this is an indictment on you as a person. I understand if you forget or if you’re not sweating. But please, if you’re dripping sweat and walk away from a pool of your own sweat you are a total loser.

“When girls show up with FULLY DONE hair and makeup... I can't ... ✋🏽”

-Inna, Atlanta, GA

For the record, I have no qualms with anyone who chooses to get ‘made up’ before going to the gym. I’ve been told wearing makeup can be a form of ‘pre-workout’ energy boost. Putting on makeup can create motivation and confidence. You do what you want to do. This comment is a reference to those looking for a boyfriend at the gym (not those arriving after work). This move is almost (key word ‘almost’) as bad as the guy who drops unsolicited advice to the ladies. I personally wouldn’t go after ‘makeup girl seeking boyfriend at gym’ simply because I don’t hit on girls at the gym. Just not my thing. But plenty of guys will take their chances. Be prepared for all the unsolicited advice you can handle.

“When you are on a machine and somebody stands over you stalking and staring at you waiting for you to finish like don't rush me go away.”

-David, Virginia Beach, VA

This is a total creep move. What are you doing? Why are you hovering and staring at me like I stole your wife? How do you think I’m going to react? I personally will look the weirdo in the eyes and say in a genuine confident calm voice, “Hey, what’s up?” This usually gets a quick response and inevitably leads me to explaining how much longer I will use the equipment. I have never run into an argument using this method. I suggest following my lead.

“When a man’s leggings are tighter than mine.”

-Brittany, Baton Rouge, LA

This is great. I literally laughed out loud from this one. If I told you ten years ago the trend for men, gay and straight, in 2018 would be wearing leggings for working out, no one would believe me. Man leggings are in and they aren’t going anywhere. I think they are cool and beneficial to performance. Not for me. I go for loose shorts and the sweat wick tees. You do you.

“When people are just sitting at a machine texting or whatever way longer than an average rest period.”

-Erica, Knoxville, TN

We’re hooked. The smart phone straight up robbed us of our sense of awareness. I’m guilty too. Unfortunately the temple of hard work and sweat, the gym, has been looted of it’s focus. Our attention spans are shorter than ever

The longest acceptable time period for resting at the gym is 3 minutes. If you’re resting for your ‘bulking’ workout be aware that you are not the only person in the gym. If you want to use a machine that someone is ‘resting on’ simply ask them how much longer they have on the equipment. Stand up straight, look them in the eye, relax, smile, and simply ask them. Guarantee you they won’t be a jerk. The biggest dudes in the gym are generally very nice. They will allow you to work in if they have long rest times during their workout.

“When they don't re-rack plates and dumbbells. When three "bro's" are working out together and spend more time flexing and talking smack than actually working out.”

-Scott, Asheville, NC

Nothing drives me crazier than people who don’t re-rack their weight. Toss that in with a total Brofest flexing in the mirror and I may just lose my mind. This is 100 times worse than unsolicited advice guy. Re-rack your weight. Do it. It’s the law!

…

Send your mailbag questions and comments to cbossert14@gmail.com.

Many don’t have the slightest clue

By Christian Bossert

Many of us don’t have the slightest clue as to how we begin our day. We just sort of stumble into the day and allow whatever to happen.

Some people say their best days begin the night before by getting a good night's sleep. Others say it begins at church. Many begin by planning out their day. Launching with a cup of coffee may be your kickstarter.

There isn’t a right answer.  

How do your best days begin?

Reply and let us know. Sharing your advice is powerful and impacts far more people than you may think.