“There are worse crimes than burning books. One of them is not reading them.” – Joseph Brodsky
I did more reading in 2013 than in the past decade combined. Unfortunately, I still didn’t read for pleasure as much as I’d like. Even more unfortunately, I tried and failed (twice) to read some fiction. Either way, I spent the first three quarters of the year reading lots and lots of research studies and textbooks as I finished up my Master’s degree. Now that that’s finished, I’ve gotten back on the leisure reading train and had a chance to take in some great titles.
Here’s what I loved digging into this year.
STRETCH TO WIN – ANN FREDERICK AND CHRIS FREDERICK
Stretching gets a bad rap because studies have shown that static stretching before athletic activity can decrease strength and power. The anti-stretching brigade is also quick to point out that stretching doesn’t decrease injury risk like many people claim it does. But did you ever stop to think that maybe you’re just stretching the wrong way?
If you’ve been tricked into thinking that all static stretching is bad, you need to read Stretch to Win. It will open your eyes to the huge benefits of static stretching done properly. It helped me understand that bad stretching is bad, but carefully designed individualized stretching programs can take health and performance to the next level.
The two biggest takeaways I got from the book:
- Using band traction for certain stretches (especially the hips, like in the video below). It’s estimated that up to 50 percent of joint flexibility comes from the joint capsule, not just the muscle and connective tissues, so adding traction (i.e. drawing a joint away from its capsule, like when a chiropractor gently pulls on your head/neck to elongate the spine) can do wonders for increasing the effectiveness of a stretch.
- Holding stretches for breaths instead of reps. The power of breathing is immense, as evidenced by yoga, meditation and the rapidly-growing popularity of breathing drills in strength and conditioning. When you stretch, you want the muscles to relax, and deep, purposeful belly breathing can help tight muscles “let go” and improve range of motion.
THE 4-HOUR BODY – TIMOTHY FERRISS
Tim Ferriss is one of the most interesting dudes on the planet. He’s turned himself into a sort of walking science experiment. He was my first introduction into the realm of lifestyle hacking which has become further popularized by sites like the Bulletproof Executive. The 4-Hour Body is full of interesting tips and tricks to improve all aspects of health, fitness and happiness.
While much of Ferriss’s writing on exercise and nutrition isn’t earth-shattering (especially if you read this blog regularly), it’s refreshing that such a far-reaching author is bringing such quality info to the masses. Ferriss’s “Slow Carb Diet” found in the book is deceivingly simple but will do wonders for most people seeking fat loss. And while his tips and tricks for improving libido and your ability to attract the opposite sex are often blush-inducing, it’s brutally honest stuff that you won’t find in Cosmo or GQ.
Most of Ferriss’s detractors argue that all his experiments are “n=1”, meaning that he only experimented on himself and you can’t say that everyone else will experiment the same results. I say, why are you so damn boring, naysayers? Ferriss lives a life dedicated to helping others and breaking away from the norm. We could all learn from his example.
THE SUPPLEMENT GOALS REFERENCE GUIDE – EXAMINE.COM
I’ve been singing the praises of this “cheat sheet to better health, a better body and a better life” for awhile now, but it can’t be overstated: if you’re invested in your health and regularly buy/consume nutritional supplements, you need to buy the Supplement Goals and Reference Guide by the geniuses over at Examine.com.
At over 700 pages and with no hard copy available, this isn’t a true sit-down-and-read-front-to-back kind of book. It is, however, the most thorough, unbiased and painstakingly accurate index of nutritional supplements in existence. If it’s on the shelves at GNC or Vitamin Shoppe, it’s in this guide, which breaks down supplements step-by-step, evaluating all claims and effects based on peer reviewed scientific research.
Examine.com recently took down all their Amazon affiliate links, so they’re a truly independent website with no bias or agendas, so you know you’re getting the cold hard truth about supplements. Do I really need to say it again? For less than price of a tub of protein, you get the low down on any supplement you could want or need, saving you potentially thousands of wasted dollars on ineffective pills or powders.
INSIDE OF A DOG: WHAT DOGS SEE, SMELL, AND KNOW – ALEXANDRA HOROWITZ
As an unapologetic head-over-heels dog lover, I loved this book. It’s not your typical feel-good celebratory collection of stories about heroic dogs, courageous dogs, service dogs or lost-and-found dogs. Rather, it’s a look into the science and study of dog behavior. It’s about WHY they do the things they do that make us love them so much.
Alexandra Horowitz, who has a PhD in cognitive science, puts to bed dozens of things we think we know about dogs. She exposes the faulty practice of anthropomorphizing (i.e. projecting human qualities on something that’s not human) dogs, assuming that they’re happy, sad, angry, excited, etc. based on things that would make us as humans feel the same. She also squashes the idea that dogs are wolves at heart and that we should treat them like their wild ancestors. After thousands of years of evolution and domestication, Horowitz reasons, dogs really aren’t that wolflike anymore. Sounds a lot like the common Paleo arguments, making assertions about our ancestors that we know hardly anything about and ignoring millenia of human development.
Some of my favorite parts of the book delve into canine social behavior, and I’ve already picked on tons of cues from my Australian Shepherd, Eddie, that have helped me understand him better. Since my girlfriend adopted him about two years ago, we’ve learned so much about dog ownership and this book has helped us be better doggie parents.
THE ART OF MINDFUL LIVING: HOW TO BRING LOVE, COMPASSION, AND INNER PEACE INTO YOUR DAILY LIFE – THICH NHAT HANH
I’ve always struggled with stress, anxiety and living in the present moment. So when I got a copy of this audio book, I made instant strides in my ability to chill out, relax and be mindful of the world around me.
This audio book is actually a recording of Thich Nhat Hanh, a Vietnamese Zen Buddhist monk giving a lecture during a meditation retreat. He thoughtfully explains the value of meditation in daily life and how it strengthens your relationships with everyone around you through better communication.
I always shirked meditation because I thought you needed to sit cross-legged for hours alone in a dark room, and I certainly don’t have time for that. Thich Nhat Hanh teaches us that you can meditate any time anywhere using simple, repeated phrases and deep breathing. For example:
- Breathe in deeply
- Say to yourself, “I am a mountain.”
- Breathe out fully
- Say to yourself, “I feel strong.”
- Repeat as needed
That’s meditation! I loved this approach because it’s so similar to the focus techniques used by Brian Cain, my high school athletic director and sports psychology extraordinaire, that helped me “control what I can control” and maximize my potential as a baseball player.
If you’re interested in practicing meditation to decrease anxiety, strengthen your relationships and learn to live in the present moment but you don’t have a lot of time to spare, this audio book is for you.
HERE’S TO A SMARTER 2014
My Christmas stocking was stuffed with even more books to read this year. I hope yours was too. Check out the books on this list and you won’t be disappointed.