Butter.

Female Fear of Fitness

Of my female clients and friends I have noticed that there is often a fear of training. There is still a belief that if you train hard with weights that you will get bulky muscles. This is not true. It depends on how you train and how you eat. The truth is that weight training can have any one of three effects:

1: Muscle gain with specific training, specific diet, and specific supplementation, plus years and years of dedication.
2: Current body size maintenance, again depending on training factors.
3: LEANNESS and HEALTH and HIGH ENERGY.

If you train hard, as a woman, your best case scenario is that you will get lean and fit. You are designed for it. Want to only "tone up" without getting big muscles? Then hard intense training is the way to do that! A few light dumbbell exercises is probably not going to give you maximal results.
Hard training and a delicious great healthy natural diet will bring your body back to your natural human athletic state. It will reveal the true you. Please keep. In mind that enormous muscular bodybuilder women train and eat a very specific way and supplement hormones and steroids to achieve that look. It is hard enough for men (full of testosterone naturally) to build it muscles, it is even harder for women. So the right hard training will get you the results of weight loss and lean toning, not giant muscles.
 This is not something you need to do to yourself, it is what you already are. It is the lifestyle of being disconnected to your nature as an organism that is doing the opposite to you. Every human on Earth is genetically meant to be lean and athletic, not the opposite. The cause of our lack of physical conditioning is a result of lifestyle.
Trying to lose weight? DO NOT TRY! Live maximally, live happily, eat healthily, and train hard and your body will find its natural form. It's encoded in your genes to do so. Being a deconditioned, unhealthy, or overweight human is completely a biological response to a non-optimal lifestyle. There's nothing wrong with you. Period.

"And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom." -Anais Nin

Double Kettlebell Squat Session

Cycle 1: 10 lbs X 5, 20 lbs X 5, 30 lbs X 5, 40 lbs X 5, 50 lbs X 5.
Cycle 2:            X 4,           X 4,            X 4,            X 4,            X 4.

Cycle 3:            X 3,           X 3,            X 3,            X 3,            X3.

Cycle 4:            X 2,           X2,             X 2,             X 2,           X 2.

Cycle 5:            X 1,           X 1,            X 1,             X 1,           X 1.


This is tougher than it looks. You can vary the weights accordingly.
It's a lot of reps increasing the weight each 5 rep mini-set of each cycle, but descending the reps of each. These squats are upright full range with your ass dropping all the way to your heels. Two breaths per rep- in out in out.

10 Simple Things You Should Do Every Day

1. Wake up.
It may seem obviously silly to suggest waking up, but it is the most important part of your day! How you wake up is the second most important part of the day. Let your feet touching the floor for the first time be a very deliberate and positive experience.

2. Walk.
We walk every day, always going somewhere, but maybe we should try walking nowhere every day, even if it isn't very far.

3. Read.
Read, and study. Sharpen the mind. There is never a shortage of things to learn.

4. Eat.
This is another silly suggestion, but so many people feel hunger and instantly put anything considered to be "edible" in their stomach. Being mindful of what you eat every day can transform your life mentally and physically.

5. Stop.
For no reason, just stop. Anywhere. Stop, to smell the roses, watch an animal, observe something artistic, experience the sunset. There are many ways to stop, and there is plenty of time to do so.

6. Deep Breathing.
Breathing is the most important thing you do, and you do it all day long. Be mindful of your breath. Every single moment of your life is a breathing exercise. Appreciate it.

7. Laugh.
Laughter is a moment in which everything disappears.

8. Meditation.
There are many methods of meditation. All are useful. Meditation can change your life for the better no matter who you are. Do you want your life to change for the better? Practice makes it possible.

9. Brush Your Teeth.
It is the first step of health. I recommend fluoride-free natural toothpastes.

10. Drink More Water.
Water is life. Drink more and feel better. Most tap water is contaminated, so find special sources of just water. Pure H2O minus the harsh stuff.

Mind Full or Mindful?

Which are you? Which do you prefer?

The Tools of Thought

Thought can be a wonderful tool, much like many tools, but too much of a good thing can lead to things going wrong. For example, a skill saw is a tool with many good uses. It can be used to construct things, build a home, create art, and earn a living.

Now, imagine if that tool had no off button, and when you unplug it or even cut the cord it kept on running! When you are done using this tool properly (for creation, expression, income, or charity), you bring it home and all during dinner it is running, and then you lay down to sleep and the saw is sitting in the next room running and buzzing ALL NIGHT! Then you get up in the morning, exhausted, and must go out and continue to use this tool, after no rest or break, and it is quickly getting dull. When trying to go about your normal life the tool is buzzing and interfering and driving you mad. What good is a tool that you can't turn off or unplug?

Imagine an entire life of this! In our modern society we have tools buzzing and running all the time. Our thought and stress never seems to stop.

So how do we turn off the tool of thought when we don't need it? How do we keep excessive thought from ruining our lives instead of being useful for life's benefit?

We can take some lesson from animals. Near me lives a llama, and I can assure you he has no power tools buzzing in his head! He just sits there in the grass enjoying the moment and meditating, free of thought. So, he I have adopted him as a spiritual leader, offering his example of being in the moment.

What to do when the power tool is tooling you:

Meditation.
Meditation is the stillness of the mind in the moment. There's nothing about it that is necessarily mystical or religious about it. Meditation is widely used for many reasons. Stillness of the mind allows the mind to let thoughts settle into their place.

Breathing.
Deep breathing, known as pranayama in Yoga, is also used around the world by everyone in varying degrees and for varying reasons. Practice and control of the breath can take you away from the thought (past and future considerations) and into the moment.

Focus.
Techniques of focus can include focusing on music, sounds, images, or mantras.

Walking in Nature.
Being in Nature seems to take us away from excessive thought. Thought often comes from a lack of comfort or a need/desire to solve a problem. Thought takes a back seat when we are in a natural environment.

Activities that transcend thought.
Focused activity can block unrelated thoughts. Sewing, martial arts, running, Yoga, cleaning, juggling, etc. all lead to focused thought and in time can transcend thought.

Mindfulness.
Observing your thoughts and seeing things on a grander Universal scale can help put thoughts into perspective.

People.
While they are often the catalyst to our stress and annoyance, some people have the gift of alleviating the results of our excessive thought. In many cases, people we don't know offer things such as art and music that allow us to escape.

Animals.

"Men have become the tools of their tools." ~Henry David Thoreau

How Soda Negatively Effects Your Health

"If you prick us do we not bleed? If you tickle us do we not laugh? If you poison us do we not die? And if you wrong us shall we not revenge?" ~William Shakespeare

Binaural Tones for The Mind

Binaural tones, also known as binaural beats, is done by the process of putting two different wavelengths of sound in each ear.
A wavelength frequency per second of sound is known as hertz (Hz). For example, if a sound is 300hz, that means that there are 300 waves per second in that particular tone.
With binaural tones, the ears would take in two different Hz and the mind interprets the difference between the two. For example, if one ear hears 300hz and the other hears 310hz, then the mind interprets 10hz. So, this effect can manipulate the state of the mind.
So, with earphones, and access to stereo sounds of different Hz in each ear, you can have an effect on your mind. It isn't hocus pocus or magic, it's just simple science.
Sometimes known as a trance, drowsiness, or meditation, and many other descriptions, sound effecting the mind has been going on for a long time. Rhythmic or smooth constant or repeating sounds have an effect on the state of mind. Tribal drums were used to create this. Have you noticed, when on an airplane that the hum makes you mellow? Or with the repetition of waves washing on the shore? Basically, sounds have an effect on you, good or bad. The city sounds of sirens and horns and construction may have a bad effect. The sound of various music has an effect. So there's no denying that sounds effect the mind.
Using binaural tones can have various effects too, depending on the Hz, and depending on the person. Generally speaking you are trying to get into a theta wave state. This is the calming meditative state. Typically 6hz to 7hz is good for this.

There are many many methods for meditation, from mantras, to lights, candles, breathing, drugs, bells, etc. This is one method that may help. Below is a one hour 7hz binaural tone. It's free! It must be listened to with earphones.
Enjoy.


Laren Grey Umphlett

Laird Hamilton on Breathing

A great little article in Men's Health by Laird Hamilton...

Laird Hamilton on breathing

Walden

"Walden" by Henry David Thoreau is a difficult read due to the style of prose, but one of the greatest books ever written. Here is a free PDF of the entire book.

Walden

Wisdom of the Transcendentalists

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”
― Ralph Waldo Emerson

A Japanese Style Omlette

A simple tasty recipe I wanted to share...

Beauty in simplicity...

3 or 4 or 6 eggs, with yolk (always!)
a wee bit of honey
pre-cooked brown rice
a little bit of soy sauce

Whisk together the eggs, honey and brown rice.
Cook as an omlette (or scrambled) on low heat.
When finished pour on a small amount of soy sauce (preferably gluten free tamari).

Consider having an adventurous vegetable on the side, such as raw sliced parsnips or radishes.

It can't get simpler. Yum!

A Bad Experience at a Nutrition Store.

Beware of the traps that lie within some nutrition stores! I had a recent experience at a nutrition store that made me feel compelled to share some warning signs. Here are some things to look out for at the nutrition store:

1. TOO FRIENDLY. The guy that works there was really my very best friend (not by my choice), and although I had just met him (or simply replied "hello"), I had a feeling that he was already planning to come over for dinner. His demeanor was way beyond good customer service, it was just plain fake and suspicious. I found myself checking to see if my wallet had been stolen, but it hadn't, but not for a lack of effort on his part! Plus his teeth were way too white.

2. NO PRICE TAGS. There were no price tags on anything in the store. This is done to force you to ask what the price of something is, so that they can trap you in and redirect you towards what THEY want you to buy.

3. BRAND RECOMMENDATIONS. When I took my item to the counter, he said "Can I make a suggestion?" I said "No thanks." He made the suggestion anyway. His suggestion was for a similar product from a different company that he said was of higher quality, and of course this company was the house brand. You see, they recommend things to you that they say are a better product, but in reality it is only better for them, because there is a better profit margin for them on their product. So don't believe the hype, their reasons for recommending their product is only to benefit them, not you.

4. CONTACT INFO. "Hey buddy, can I get your email address?" is what he said to me after my purchase. Certainly this involved  some kind of scheme in which he would assure me that I could save lots of money, but I'd rather spend my money buying a bridge in Brooklyn. What happened to the good old days when you could simply go into a store to buy what you want?!

I'm sure those kind of Jedi Mind Tricks works on weak minded sheep, but it doesn't work on you or I, because we know their game! Happy shopping.  :)

"The wise man does at once what the fool does finally."
 ~Niccolo Machiavelli

Dr Bronner's Castile Soap

 

This is one of my favorite things...

Dr Bronner's Peppermint Castile Soap!

I prefer the peppermint, but there are other scents as well.

The good thing about this soap is that it works great, feels great, and is great. Many soaps have lots of bad stuff in them that soak through your skin. Dr Bronners stuff (which is old school) has only natural oils and is certified super organic and fair trade. It can be used on skin or hair. 

I highly recommend it. I've been using it for years. Buy it here...

Trusting a Teacher

A teacher can take on many forms- a coach, a friend, a family member, an ancient philosopher, a person on the street, an author, a coworker, or an artist. Anyone that guides your life, directly or indirectly, for good or for bad, is a teacher. Teachers can be classified in two ways. One is a close person, such as a friend or family member. We often trust these people with our thoughts and ideas. They can be an excellent source of support, but they will often guard your feelings. The other teacher is a third party, a stranger. A person you don't know can be a great teacher from a completely different angle. They may know valuable things that can help you, without the set foreknowledge of who you are to taint their ability to help you with a goal. A good teacher can help you protect yourself from yourself.

As an example, if you have an expensive rare clock that is broken you would need someone to fix it. Regardless of your trust in a friend or family member, or how much they console you about your broken antique clock, that trust and consolation can't do what a neutral unbiased expert on rare clock repair can do. When the clock repairman comes over, you must trust his expertise to achieve the goal of getting the clock repaired.Your friends or family, even though well intentioned, may further damage the clock if they try to help.

Trusting a teacher is a scary situation. You are required to give total trust to a stranger in order to gain from their knowledge or service. This mean we have to let our walls down.
The goal of fitness often requires a teacher, or a guide. In fact, fitness isn't a goal at all, it is an absolutely mandatory condition of life. So the delicacy of your life can be far more delicate than a rare clock. You may find yourself broken, like a clock, and you may need help getting yourself repaired. If you are broken, like the clock, it is great to have the support of friends and family to help you, but you may also need the guidance of a true teacher to help you step outside of your comfort zone to reach something that is unreachable within your comfort zone.

No human being on Earth is meant to be unhealthy or overweight. You aren't designed that way. It's not a matter of simple guidelines, but rather a matter of letting go of your fears.
Here is a conversation I had with someone once...

Jane: "Laren, how do I get healthy? I've tried everything!"
Me: "No you haven't."
Jane: "What? Yes I have! I've tried eating right and exercising."
Me: "No you haven't."
Jane: "WHAT?! Yes I have! I tried a diet for two weeks and it didn't work so I quit, and I joined a gym. So I have tried!!! I am trying!"
Me: "No you aren't."
Jane: "I gained weight even though I swear I really have been eating right and exercising."
Me: "No you haven't."
Jane: "Huh?! What do you mean?!"
Me: "It is scientifically impossible to eat right and exercise and become unhealthy and obese. That's not how the human body works. There's no mystical voodoo curse on you that has made you physiologically any different than anyone else as far as your body's response to your lifestyle. There's nothing wrong with YOU physically. Your lifestyle, and your mind, however, must change. Otherwise there are consequences. Besides, what's your alternative? To not eat right and be healthy?"

Well I got her attention with those answers! She didn't get the typical pandering that she would normally get from family members to protect her feelings. She needed the truth, and truth is something that friends and family neither had the knowledge of or position to give.

Jane made lifestyle changes. She let go of her fears and justifications and started taking care of herself. All she needed was a good teacher to pry open her mind so that her body could follow.


"The best way to find out if you can trust somebody is to trust them."
~Ernest Hemingway

Weight Gain with Olive Oil

Weight gain? Not always so easy for athletes.
Athletes often burn a lot of energy and put a lot of physical stress on their bodies, so it is sometimes difficult to consume enough calories. Here's a quick and easy idea for getting more calories into each meal...

1 tbsp of olive oil is 120 calories of mostly healthy monounsaturated fats and contains zero deadly trans fats. It is high in vitamins E, K, and A and contains Polyphenols ad Oleic Acid for heart and artery health.

Consuming 1 to 2 tbsps with each meal throughout the day (3-6 meals) can add anywhere from 360 to 1440 calories per day! Depending on your energy needs. This is in conjunction with a diet containing healthy proteins, vegetables, fruits, berries, nuts, seeds, and quality carbohydrates when needed.

Many Olympic athletes consume 10,000 or more calories per day when training. So if you are training hard, don't fear the calories, just be sure to be healthy and smart. Always buy extra virgin olive oil that is in dark glass bottles.

And if you want to stick to the Popeye theme, get plenty of spinach, it will help you get strong too.

Wrist Conditioning

 

 This is a video about wrist conditioning by our buddy Tony Torre of Miami Arnis Group. Tony has an extensive background in hand to hand and weapon fighting. Enjoy!

You can check out their website at...

http://www.miamiarnisgroup.com/

and their youtube page...

Miami Arnis Youtube Page

Human Food

If you were a turtle buff and were to buy a very expensive rare exotic turtle certainly some certain guidelines for it's health would be important. First a clean stress free bowl with fresh water. Then you would certainly want this prized possession to be healthy, you would feed it turtle food. I'm not talking about some kind of pellet feed you sprinkle in the bowl. This rare turtle has special specific dietary needs, and you would make sure his turtle food would be carrots and other similar vegetation that the turtle was meant to eat. Why? Because you love your turtle.

Now let's suppose you are a giant turtle, about 40 ft tall. You want to buy a pet human. Feeding it is important to it's health. It would be cheap and convenient to feed your pet human some hot dogs and chicken nuggets, and maybe some cookies to fatten your human up, but you decide that you want your pet human to be a healthy long lived happy specimen and the envy of of all your other giant turtle friends in your neighborhood. Plus humans are very prone to sickness and disease. So healthy human food it is!

So what does a human eat? and what is human food? These are two questions with two different answers. What humans desire to consume and what they are meant to consume are two different things.

Humans don't usually come with an instruction manual, and if you don't keep an eye on them they are apt to put all sorts of vile things in their mouth. So below is a very simple basic outline of human food.

1. Vegetables.
2. Fruits and Berries.
3. Protein: Lean meat, fish, eggs, fowl, and game.
4. Healthy Fats: Olive oil, avocado, nuts, seeds, tropical oils, fish oils.
5. Dairy: (for those that tolerate dairy) Milk, cheese, yogurt and fermented dairy.
6. Starches: Oats, quinoa, sweet potatoes.
7. Water.

Of course there are times when going outside the boundaries is ok. Allow some cheats and treats.
As a general rule, foods usually should be consumed in the rawest form that is reasonably edible, and food should be minimally processed. Avoid sugar as best possible.
If it wasn't on the Earth 10,000 years ago then don't put it into your body.


“A turtle travels only when it sticks its neck out.”
~Korean Proverb

Fish Oil

 

I am very often asked for advice on supplements. Usually it is people asking for some kind of magic pill. Luckily there is no magic pill.

Although there are many supplements out there for many different needs, I do not feel there are many supplements that everyone needs...

Except for fish oil. I feel that most people should take fish oils. 

Fish oil is high in Omega 3 Fatty Acids. Why is that important? Because the fats in our standard diets have many Omega 6 oils. There should be a proper balance of Omega 3 to Omega 6 fatty acids. Unfortunately we eat meats, eggs, and proteins from grain fed animals and as a result contain too much Omega 6 in relation to Omega 3. The ratios are all out of whack when we eat these sick animals.

A proper ratio can have anti-inflammatory effects that are positive for health and athletic performance. Fish oils promote heart health, eases joint pain, lower cholesterol and triglycerides, reduces inflammation in the body, combat against depression, helps physical recovery, and many other benefits.

You can get fish oil from oily fish like sardines, salmon, and mackerel. But if you need supplementation be sure to look for a quality brand that has been filtered of metals. Try to take one or two 1,000mg capsules with each major meal.

My Favorite Smoothie

 

If you are a super active charged athlete that requires many calories then you should try my favorite smoothie.

1 can of coconut milk

2 frozen bananas

frozen blueberries (or other berries)

some almond butter

1 raw egg

Greens Plus

Chocolate whey protein

ice cubes if needed

*coconut oil can be added for extra calories, when blended into the cold smoothie they form into little coconut oil bits that are tasty.

Blend it all up in a blender. Depending on the amounts of each ingredient you add, this drink can be anywhere from 1,000 to 2,000 calories. It's delicious. Enjoy.

Calcio Storico

Calcio Storico is a medieval Italian form of football that makes the UFC look like a pillow fight. The name means "kick" (calcio) "history" (storico) and is still played today. I'm a bit uncertain of the rules but it is a brutal bare knuckle anything goes form of football that blends punching, kicking, and wrestling. Here are some videos....

Know Your Spine

Your spine is part of your central nervous system and is houses nerves that connect most of your body to your brain. The spine is also the primary structure that allow movement of the appendicular skeleton while supporting the body and organs. The spine consists of  24 total vertebrae- 7 cervical vertebrae, 12 thoracic vertebrae, and 5 lumbar vertebrae and extends from the base of the head to the sacrum. The spine itself moves in four basic directions:
1. Flexion
2. Extension
3. Rotation
4. Lateral Flexion
Unfortunately people don't use their spine much these days. Sitting in cars and office chairs will create an unhealthy spine. There is an old Chinese saying "You are only as young as your spine".

Proper stretching and Yoga are important supplements to an inflexible lifestyle (such as tv watching, car driving, and office typing). We were all meant to be mobile flexible hunter/gatherers, but now we aren't, so we must use exercise and flexibility training to mimic the lifestyle of our ancestors to keep us in good physical condition.

So when you stretch, think of your spine. It bends forward, it bends backward, it rotates, and it bends to the sides. It is a great goal of fitness to keep your spine strong and working in a good range of motion.

One thing is certain- Your spine is far more important than your phone bill, shining the rims on your car, sending money to an already wealthy tv evangelist, or whether or not your clothes have a wrinkle in them. Prioritize. What on Earth is more important than your brain and spine?

HERE is a site all about the spine.

Arnica

Arnica (Anica Montana a.k.a. Leaopard's Bane) is a plant with medicinal properties that has been used for centuries. It's extract can be used topically to reduce inflammation, ease pain, and speed recovery from exertion, bruising, or injury. It is the main active ingredient used in the form of a gel or cream. If you exercise hard or engage in physical activity then inflammation, soreness, and pain are inevitable. Arnica is an effective natural pain reliever that works. Unlike menthol rubs which simply heat the skin, Arnica actually promotes healing.

I use Arnicare by Boiron.

Oatmeal Vindaloo

Vindaloo is a combination of spices commonly found in Indian cuisine. It is a variation of a Portuguese dish that has been change to fit available Indian spices. Premixed vindaloo powder often contains, but isn't limited to, various spices such as Cumin, Coriander, Turmeric, Ginger, Cinnamon, Cloves, Cardamom, Black Pepper, Cayenne, and Mustard powders in varying amounts.


 Oatmeal Vindaloo
To make this strange, delicious, and easy breakfast side dish, take a bowl of soaked oats and heat it up. Then add almond butter and honey. After that you can mix in the vindaloo powder. Start out with a very small amount, such as 1/4 tsp, and add more if needed, but it won't take much.

This seems like a strange combination but it really is excellent so give it a try.

Poisonous Eyesores

Once upon a time...  (seemingly in a galaxy far far away)
   ...church steeples, water towers, bell towers, old courthouses, and even large old trees were the central landmarks of small towns. They were beacons that would lead you to Main Street. Towns with good stories, interesting people, and great food with locally grown ingredients.
But now there has been a crushing takeover. Small towns across America are losing their charm and quality. A poisonous leader has put towering signs above cities and crushed their character. The new town beacon reflects a new ideal- cheap convenience at the price of unhealthiness. Some cities have fought back and kept these foreign enemies at a distance, but many towns have fallen hard due to highways and fast food chains ripping the town in half, and drastically increasing their low quality high calorie intake.

Not only has the quality of character been disrupted, but also the quality of health.
Not long ago I was in a small town at an old restaurant (one of the few still remaining in the town). On the wall was a picture of that restaurant from 1939. It showed a full house. Everyone in the picture was healthy and of reasonable weight. I enjoyed the nostalgic view into the past. Then my focus shifted through the photograph to see the present day reflection of people behind me in the restaurant. All I could see was sickness and obesity. The whole restaurant was shockingly fat, whereas in the photo not even one person appeared overweight! I knew something had changed over the past 72 years, and it isn't the human DNA, it is certainly the diet that is often pushed on people.

I had seen this change before in small towns. A few years back I was taking a road trip to the mountains of Virginia. I was dreaming day and night about old school all American cooking that I had experienced in my youth. I knew there was to be fresh apples, smoked meats, and green beans, all made with some magical mysticism that had been passed along through generations of charismatic mountain families. I was certain I would find a perfect hideaway for a perfectly made country meal. However, when I arrived I was greeted by a highway that ran through the town and fast food restaurants off of every exit. Somewhere America had now become Anywhere America. Even a deeper search only found boarded up old family restaurants that couldn't compete with the fast food chains. The only privately owned eateries around were good, but not as good as what the past offered.


I believe towns should respect and reflect their people and their heritage. It is sad to see the golden arches standing high above all else that once had meaning in the American community.


“Is the small town a place, truly, of the world, or is it no more than something out of a boy's dreaming? Out of his love of all things not of death made? All things somewhere beyond the dust, rust, and decay, beyond the top, beyond all sides, beyond bottom: outside, around, over, under, within?”
~William Saroyan

Making Good Use of a Boxing Round Timer

Set the timer to 3 minutes with a 1 minute rest (which will not actually be a rest). You will need a jump rope and determination.

Skip rope for 3 minutes.
When the yellow light rings you will amp up the intensity with high knees on the jump rope (this is for the last 30 seconds of the 3 minutes).
Then, instead of resting during the 1 minute rest period, you will do Hindu Squats. You should be able to hit around 40 Hindu Squats during the minute. That is 1 round completed.
Then immediately repeat for the rounds 2, 3, 4, 5, and 6.
Build up to being able to do 6 rounds of this. It will be 24 minutes of non-stop skipping and squatting.
If you are a real monster you can do Jumping Squats instead of Hindu Squats.

Turmeric

I've been on a turmeric kick lately. It tastes good and has many proven health benefits- anti-oxidant, anti-inflammatory, anti-cancerous, pain relief, antiseptic, anti-bacterial, benefits skin, and has positive effects in the treatment of Alzheimer's Disease.
HERE is a great link with information about turmeric.

Turmeric is very diverse and it is commonly used in Indian, Persian, Malay, and Thai cuisine. There are many different recipes.Below is a simple recipe that I like. It is quick and easy to make.

Free Range Ground Beef- 1lb
Garlic
Turmeric
Pepper
Cayenne
Cilantro
Quinoa- 1/2 cup cooked
Course Ground Mustard- 2 tbsp

Cook the beef and add the spices, then mix together with quinoa and mustard.
It's ready to eat. If it turns out a little bit dry you can add a small amount of olive oil.

Superathlete: Jack Lalanne

Jack Lalanne has passed away at 96 years of age. The passing of the great old timers gives me great fear in this time of trend-following fitness leaders we live in. The one thing about the old timers is that they were original. They didn't blindly follow the latest cool trends, they explored and put things to the true test.
Jack Lalanne was ahead of his time and ours in fitness and nutrition. He influenced the world of fitness for over 60 years. He didn't merely not die until 96, he LIVED until 96. I will let his athletic feats speak for themselves...

• 1954 (age 40): swam the entire length of the Golden Gate Bridge in San Francisco, underwater, with 140 pounds (64 kg; 10 st) of equipment, including two air tanks. A world record.
• 1955 (age 41): swam from Alcatraz Island to Fisherman's Wharf in San Francisco while handcuffed. When interviewed afterwards he was quoted as saying that the worst thing about the ordeal was being handcuffed, which reduced his chance to do a Jumping jack significantly.
• 1956 (age 42): set a world record of 1,033 push-ups in 23 minutes on You Asked For It, a television program with Art Baker.
• 1957 (age 43): swam the Golden Gate channel while towing a 2,500-pound (1,100 kg; 180 st) cabin cruiser. The swift ocean currents turned this one-mile (1.6 km) swim into a swimming distance of 6.5 miles (10.5 km).
• 1958 (age 44): maneuvered a paddleboard nonstop from Farallon Islands to the San Francisco shore. The 30-mile (48 km) trip took 9.5 hours.
• 1959 (age 45): did 1,000 star jumps and 1,000 chin-ups in 1 hour, 22 minutes and The Jack LaLanne Show went nationwide.
• 1974 (age 60): For the second time, he swam from Alcatraz Island to Fisherman's Wharf. Again, he was handcuffed, but this time he was also shackled and towed a 1,000-pound (450 kg; 71 st) boat.
• 1975 (age 61): Repeating his performance of 21 years earlier, he again swam the entire length of the Golden Gate Bridge, underwater and handcuffed, but this time he was shackled and towed a 1,000-pound (450 kg; 71 st) boat.
• 1976 (age 62): To commemorate the "Spirit of '76", United States Bicentennial, he swam one mile (1.6 km) in Long Beach Harbor. He was handcuffed and shackled, and he towed 13 boats (representing the 13 original colonies) containing 76 people.
• 1979 (age 65): towed 65 boats in Lake Ashinoko, near Tokyo, Japan. He was handcuffed and shackled, and the boats were filled with 6,500 pounds (2,900 kg; 460 st) of Louisiana Pacific wood pulp.
• 1980 (age 66): towed 10 boats in North Miami, Florida. The boats carried 77 people, and he towed them for over one mile (1.6 km) in less than one hour.
• 1984 (age 70): Handcuffed, shackled and fighting strong winds and currents, towed 70 rowboats, one with several guests, from the Queen’s Way Bridge in the Long Beach Harbor to the Queen Mary, 1 mile.

For more about Jack see www.jacklalanne.com

"We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge."
~Jack Lalanne 

Be Formless, Like Water

"Empty your mind, be formless, shapeless - like water. Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend."
~Bruce Lee

A Picture is Worth a Thousand Words

A great visual for quitting smoking- a healthy set of lungs next to a smoker's lungs...

It is illogical that our society bans so many small dangers yet allows cigarettes to kill more people than Hitler, Stalin, H1N1, and terrorists combined! In fact cigarettes are the number one lethal substance in our society! Amazingly, people are actually convinced to pay money for illness! At an average $7 per pack and a pack per day a person will spend $2,555 per year, FOR ILLNESS! I can't think of a more irrational act for a person to engage in.

click here>>An overview of the risks of smoking <

If you smoke, quitting should be the primary goal of your life. The key to life is living! It is worth fighting for.

Ladders for Pullups

 

The "ladder" method for pullups is a great way to get some reps done.

You can use various grips or rings. There are a few rep ideas you can try:

1. Beginner- 1, 2, 3,  1, 2,  1 (10 total pullups)

2. Intermediate- 1, 2, 3, 4, 5,  1, 2, 3, 4,  1, 2, 3,  1, 2,  1 (35 total pullups)

3. Advanced- 2, 4, 6, 8, 10,  2, 4, 6, 8,  2, 4, 6,  2, 4,  2 (70 total pullups)

For the beginner example, do 1 pullup, rest 30 seconds (or more if necessary), then 2 pullups, rest 30 seconds, 3 pullups, rest, then 1 pullup, rest, then 2 pullups, then 1 pullup. With each cycle you run up the rep ladder. You can increase the difficulty by adding a higher rep in each cycle, or you can regress by scaling it down if necessary. You can also decrease the rest time, or add some weight. You can also repeat the whole cycle. The point is to get many reps without totally cooking yourself. This increase in volume will increase strength and workload capacity. Once your strength is up to par, you can graduate to rope climbing and gymnastic rings, but always work your various pullup methods. Fun stuff, try it out.

Reverse ladders are also fun. Example:

5, 4, 3, 2, 1,  4, 3, 2, 1,  3, 2, 1,  2, 1,  1

Just Bento

Anyone that knows me knows that I love Japanese food, and what sensible being wouldn't? I've taken people to eat Japanese that had never had it and they ALWAYS love it. To say you don't like Japanese food is irrational because there is something for everyone. I like sushi and chanko-nabe, but I love the simplicity of a Bento box. Bento is basically healthy fast food. Here is a link to a great site about Bento...

www.justbento.com

Enjoy!

How To Make Ghee

Ghee, or clarified butter, is common in Indian and other cooking and can be used to saute foods or can be eaten plain for nourishment.

Here are the steps for a simple method of making ghee:

1. In a pot on the stove, boil up a bunch of unsalted butter on medium to medium high heat. Bring to a bubbling boil. Use a good quality butter.
2. Once the boiling (bubbling) slows you will notice that the butter solids have settled to the bottom and a froth is floating on top. The clear yellow amber liquid inbetween is what you want. It will smell like freshly baked croissant or the best gourmet popcorn you have ever smelled.
3. After about 15 to 20 minutes of bubbling turn off the burner and let the pot cool for about 10 minutes. Then pour the ghee through a cheesecloth into another pot (not plastic). Leave the bottom sediment in the original pot. You make strain through cheesecloth a second time if desired.
4. Pour the liquid (ghee) into jars with lids. Refrigerate. Well prepared ghee does not require refrigeration. Ghee can last up to a year. So make enough to last a while.

Ghee tastes better than plain butter and is more pure and healthy. You can use it for scrambling eggs, cooking meats and vegetables, as a spread, as a dip, or anything else that would be done with butter. It will supply you with much needed nutritious healthy fats.

The Long Jump of the Ancient Greeks

The ancient Greeks were fanatics about fitness. The result of their lifestyle can be seen in statues from the period. Our modern day term "gym" comes from the term "gymnasium" which is the name of a training area in ancient Greece. The root of the word comes from "gymna", to be naked. Yes, the ancient Greeks trained naked, but I wouldn't recommend it in our modern times.

Greeks of the time did many forms of training- running, swimming, bodyweight exercise, weight lifting, throwing, jumping, wrestling, and a brutal fighting called Pankration.

The long jump was an important exercise in ancient Greece and can be seen in many paintings of the time and itself was a competition in the ancient Olympics. The long jump was (and still is) a phenomenal leg builder. It can be done with or without small weights in each hand. The ancient stone hand weights in the picture above are called "haltares".

To perform a static long jump you first squat down and throw your arms back, then swing the arms forward and jump as high and as far forward as possible using the forward arm swing as assistance with forward propulsion. Small weights will add to the forward momentum. You then land gently into a squat. This can be repeated in a continuous fashion. Like a kangaroo. This will cook your legs and develop excellent power.

“No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
~Socrates

Book: Hagakure- The Book of The Samurai

The Samurai of Japan possessed incredible mental focus and can be a fascinating subject to study. The mindset and way of the Samurai (Bushido) is still used today in everything from martial arts to business.

"Hagakure" is a compilation of the teachings of Yamomoto Tsunetomo, a formidable Samurai in the late 1600s. After a lifetime of service, he became a hermit monk and changed his name to Yamamoto Jocho.

Here is a link to a free copy of Hagakure or you can purchase a hard copy below.

"There is something to be learned from a rainstorm. When meeting with a sudden shower, you try not to get wet and run quickly along the road. But doing such things as passing under the eaves of houses, you still get wet. When you are resolved from the beginning, you will not be perplexed, though you will still get the same soaking. This understanding extends to everything."
~Yamamoto Tsunetomo

The Hindu Pushup

The Hindu Pushup, known in India as "Dand", is a very misunderstood exercise. In fact, I searched the internet for a video of a good example and all I found were experts that have poor form. Here is a description and video of the exercise.

First it is important to master both the start position and the end position. These are both variations of Downward Facing Dog "Adho Mukha Svanasana" and Upward Facing Dog "Urdvha Mukha Svanasana" found in Yoga. It is important to get the full range of motion stretch and to execute it with relaxed strength. I know the term "relaxed strength" sounds like an oxymoron, but if you fight this exercise it will fight you back! The chest glides past the floor (or board) at the bottom position by an inch. You must get as close to the floor (or board) as possible without touching it. The board makes the arch of the pushups greater. Hindu Pushups can be done with the hands on the floor, on a traditional pushup board (shown in video), or on pushup handles. You will notice the deep breathing in the video. It is essential to breathe deeply with the exercise. Another very important point is to NOT flare the elbows out. This is usually done by beginners as a compensation but can lead to a gleno-humeral joint injury, so keep the elbows reasonable close to the body throughout the movement. At first you may not be able to do very many. Start by building up to 25, then 50, then 100, then 250, and beyond. Please note that this is not a Divebomber Pushup. This is a smooth flowing circular rhythmic pushup designed for high repetition.When done correctly, the Hindu Pushup is very hard, so if it is easy your form is lacking somewhere.

Some people will lack strength or flexibility for a full Hindu Pushup. Below is a 4 step variation that will help increase strength and flexibility to build up to a full Hindu Pushup. There are four positions for this- 1. back (start), 2. straight. 3. lower. 4. arch. There are two breaths- in, out, in, out. You may also reverse the order of the breathing.

For a further regression, to build the strength and flexibility needed, a straight arm bending pushup variation can be used to really work the range of motion. This is basically a Hindu Pushup with no dip or bending in the arms.

Chanko-nabe

This is an article about Chanko-nabe, a quick nutritious communal food eaten by Sumo wrestlers, grapplers, and martial artists in Japan.

Chanko Nabe, Sumo Stew

The More You Know, The Less You Know

Knowledge is interesting. Every person on Earth has more knowledge about something than every other person on Earth, regardless of how insignificant that knowledge may or may not be.

One thing is certain, that the amount of things to learn grows exponentially every day. Therefore "potential knowledge" is limitless, and from a human perspective is only as limited as our mind and our ability to comprehend.

Since knowledge is expanding and far greater than the human mind or all of the minds of humanity combined can ever comprehend, knowledge can be viewed as squares on an infinite chessboard.

Suppose a person possesses four squares worth of knowledge, the surrounding twelve squares is the amount of immediate knowledge that the person is currently ignorant of. If this person studies and experiences life to gain greater knowledge, they have then expanded their knowledge to the twelve previously unknown surrounding squares and now their knowledge encompasses sixteen total squares. Now this person has greater knowledge, but now there are twenty squares of yet to be tapped knowledge surrounding this persons current knowledge. So technically, the more he or she knows, the more they have to learn, and expanding knowledge can lead to greater knowledge with effort, or it can stall with effort. Much like an airplane can accelerate with effort, or crash and burn with effort, or it can crash and burn with not enough effort. The expansion on the infinite chessboard of knowledge can continue to the limits of the mind, or it can stay limited and keep the mind ignorant. The more you know, the less you know, but the more you know, the more there is to learn.

Expansion, elevation, enlightenment are the ways to knowing less. Knowing less is to know more.

Here is a link to www.chess.com to give you something to do while thinking about how much you don't know. Ignorance is only an untapped resource. Time to drill!

"The more I learn, the more I learn how little I know."
~Socrates

Superathlete: Eddy Weicz Carpentier

This is a special article about wrestler Edouard Weicz Carpentier written by his student Kris Iatskevich. Thank you Kris for this amazing article!

October 30th 2010, early Saturday morning ,my wife Isabelle phoned my Coach Edouard Carpentier to make plans for us to go over and work out some details for future projects regarding CACC. He asked her to call back the following Monday to make arrangements. Unfortunately he died of heart failure that same day.
The following Monday I was called by one of his close friends and asked if I'd be willing to read at his wake. I gave it some thought and eventually agreed.

Sitting in front of my blank computer screen, I pondered how to start writing his eulogy. Naturally, the obvious came to mind.
Edouard Ignacz Weiczorkiewicz was born in Roanne, Loire, France,on July 17th 1926
His father, a Russian immigrant, was a local innkeeper. His mother was Polish.
naturally gifted for sports,he had started as a boy practising gymnastics, wrestling,boxing and Savate. Edouard grew up in France during the Nazi occupation of that country. As a teenage boy he was a fighting member of the Underground, the famous French Resistance during World War II. His bravery and fighting skill was heroic enough to be later recognized by France.

He was captured by the invaders at age 16 and escaped being taken a prisoner of the Nazis and sent to one of their concentration camps. Joining the Resistance, he distinguished himself well enough to be decorated for bravery. For his efforts, he was the recipient of both the Croix des combatants (Combatant Cross) and Croix de Guerre (cross of war) medals. Edouard received them from the French government at the end of the war.His bravery went far beyond the ring, he was a real life decorated hero!

After the war, he resumed training in his favourite sports. Making his way to the national team in gymnastics and serving as an alternate on the wrestling team.
He would eventually represent France at the '48 and '52 Olympics.

Soon after,Edouard landed a job as a stunt man,where actor and wrestler Lino Ventura,impressed by Edouards athleticism and fighting skills proposed he try his hand at pro wrestling.

The next day Edouard made his way to the gym where the resident wrestler proceeded to,as Eddy told me ''me botter le derriere pendant des heures'' translated ''kicked my ass for hours''. The next day he went back,with the same outcome.He did this till finally they started actually showing him stuff.He was introduced to catch by the likes of Felix Miquet and Charles Rigoulot.

One thing that always comes up during conversations about Eddy was his phenomenal athleticism. When I met him around 1996,Eddy was then 70 years old.Every morning he would run with his German Shepard up the mount royal in Montreal,before heading to the gym where he would teach young wrestling hopefuls.
If you've never seen the mount Royal,trust me,it is no small feat making it to the top. He once told me how Karl Gotch and himself would climb up the side of that very mountain.
One man would load the other onto his shoulders and would walk up the wooden steps leading to the top.They would jog briskly down,then the other man would have a go at it.


Eddy made the acquaintance of Karl in Europe while Gotch (real name Istaz) was Working under the alias ''Karl Krauser''.
Being the European champion at that time, Edouard (who wrestled under the name Wiecz), soon left for Canada for a new career as Edouard Carpentier (in honour of his boxing coach George Carpentier)
Gotch kept in touch with Carpentier, and in 1959, accepted Carpentier’s invitation to come to Quebec and work for promoter Eddie Quinn.
Eddy picked up a lot technically from Karl and put him at the top as one of the most technical wrestlers he had met along with Lou Thesz.

The first time I mentioned Karl Gotch to Eddy was after a particularly gruelling handstand workout he had us do after our wrestling practice. We were down in the basement gym.The mats in the basement room were very thin and laid directly on concrete so breakfalls were particularly rough (It gave you a better understanding and appreciation for dominant top game strategies). After having done many front and reverse handstand routines, we started casually talking about his career and the people he met.So I asked him ''Have you ever met Karl Gotch'' ? ''Karl Istaz'' he responded...''No'' I replied ''Karl Gotch''. ''Exactly'' he said '' Karl Istaz''...
Now, given his age at the time, I thought maybe his memory was going. Noticing my confusion he added ''His real name is Karl Istaz,and he lived with my wife and I for some time when I invited him over to Canada''
He then went on telling stories about their gruelling workouts together.One thing that stood out was a story about how many wrestlers refused to be on the receiving end of Karl’s famous supplex,afraid they would get injured.So Karl, to demonstrate how ''safe'' it all was, would get behind Eddy (or anyone else brave enough to play along) and hit the supplex so slowly that he would gently deposit you on the dressing room floor.


Along with the Handstand workouts Eddy would have us perform,there also was Calisthenics, Hindu Squats, Hindu Push ups and Bridging exercises. One particular training we would do required a tire.
Eddy took us out to the park which was right across the street from our gym and brought a big ol’ car tire with him.The exercise consisted of throwing the tire as far as possible,sprint to it then throw it back.
We would perform 3 min rounds like that.The throws consisted of side throws , over the head throws (basically the move consisted of a power clean and a overhead throw) then we was the reverse overhead throws.

As far as Wrestling skills went,Eddy emphasized strong basics and drills.Everything was about repetition,making the movements as effortless,natural and fluid as possible.
He also,along with one of his assistants Tito Senza,introduced us to a more rugged form of wrestling.Most set ups were anything but nice.Leaving the gym battered and bruised was the norm,and contrarily to the general attitude these days where inflicting pain is frowned upon,we took pride in being tough and being able to take as much as we gave.

Eddy often spoke and had a profound respect for the technical skills of Yvon Robert,especially his famous ''clé de bras Japonaise'' a particularly brutal rolling short arm scissor. Robert is the man who brought Edouard to Quebec from Europe. Yvon Robert was a student of Emil Maupas a French Greco wrestler who,after honing his skills with the likes of Martin Farmer Burns,operated a wrestling school in the Laurentians. There was also Henri Deglane who greatly impressed Eddy. French born Deglane was a gold medallist in Greco Roman wrestling at the '24 Olympics before switching to Catch.
Deglane moved to Montreal in the 30' and lived there until his passing in 1975. Eddy never missed an opportunity to bring other wresters to come and teach their specialty techniques.Yvon Robert jr came in one day to teach us his father' trademark short arm scissor. Bob Langevin,another student of maupas,came to teach us some very intricate leg rides.These sessions were pure gold for guys like myself who wanted to learn as much as possible about the old school style of submission wrestling.
Yoga was also part of our training regime. being a powerlifter for years, I was sceptical about this new form of training.the gymnastics based movements,calisthenics Yoga etc. But soon came to realize it made me better aware of my own body and movements. Also,for the first time in years,my joints didn't kill me anymore and suddenly I became much more mobile.


Although I never once heard Eddy speak ill of anyone,in return many of his peers didn't have as much scruples. Eddy wasn't universally loved, in part because of his moody, loner personality, but also because of the challenges of working with him.
To the press, he was always gracious, extremely nice and never refused a request to pose, sign autographs, etc. but he took great pride in his appearance and his work,and perhaps some of that came off as ego-driven.

One of Eddy's opponents, Ivan "The Russian Bear" Koloff, put Carpentier
in league with the likes of Karl Gotch,Mil Mascaras and Billy Robinson.

"There were several guys like that who were in right great shape, and they're the type of wrestlers that you had to be on your toes and work hard to make a match," Koloff said. "Not that they were difficult that way, it was just the idea that they were proud guys and you just didn't kick them around in the ring.

"They made you work for it." (1)

Some,like Feddie Blassie would say of Eddy '' Edouard Carpentier? Very scientific, but very conceited.''
Actually,He was just very quiet, minding his own business. Not out to make friends with everyone.Especially not with those who didn't share his work ethic or his commitment to training.
Edouard was an easy-going guy who did things is own way and never kissed anyone's ass.

When out on the road for wrestling venues,fellow wrestlers would often flip a coin to know who would ride with Eddy.
While the other guys made there way to local pubs,strip clubs and the like.Eddy would prefer retiring to his hotel room early.
Even if he went to bed at 3 am he would get up at 6 am for his dayly 5 mile run.This was Followed by a healthy breakfast,for which he measured all of his caloric intake,then he would find a local gym and train for hours on end,before jumping into the ring that same evening.He seldom,if at all drank alcohol,never smoked and would rather spend an evening alone in his room reading a good book rather than go out and party with the boys.
His training routine also included Yoga which he said helped him focus and maintain his suppleness.

Extensive Calisthenics workouts,Greco Roman Wrestling,Catch Wrestling,Boxing,Savate,Judo,yoga... Eddy was cross training even before they had coined a term for it.

During social gatherings,he would never be centre stage.You would find Eddy sitting alone in a remote corner of the room while all the people mingled.
Oddly enough, everyone would flock towards him.People were naturally drawn to him. He always treated people with the utmost respect.
He was very generous of his time and of his person.
Soft spoken,mild mannered,highly cultivated and bright,he was the perfect gentlemen at all times.


Thank you Edouard for your time and patience and especially for those wonderful stories.
Bon Voyage

Kris

(1) slam sports wrestling

You can visit Kris at his site www.catchwrestlingcanada.com

Why a Tree is the Most Important Thing on Earth

I'm no tree hugging hippie, but I'm a realist, a sensible realist. As a realist I feel that trees go relatively unnoticed. We often notice a cool picture, a flashy car, or a fancy building, but trees just go by day to day. As a realist I think that tress (and plants) are the most important thing on Earth.

Life on Earth is fueled by energy. Without the energy of life the earth would just be a dead rock in space. You, as an animal (specifically the mammal Homo Sapien), need to produce energy to sustain life. This energy comes from oxygen and food. Oxygen is supplied by trees and plants when they convert carbon dioxide into oxygen, and although our atmosphere is mostly nitrogen, it is the oxygen given off by trees and plants that we need for life. Food that we consume is broken down from plant and animal matter (protein, carbohydrates, and fats) to give us energy. The original source of this energy comes from the sun. Trees and plants are the first step of converting sunlight into energy by photosynthesis using water and carbon dioxide. Photosynthesis is also the source of carbon within all the organic compounds of living organisms, and we are carbon based lifeforms. Basically, trees are the coolest thing ever. Without them, you are nothing but cosmic stardust.

Nothing that anyone on Earth does is more important to you than the actions of a tree. No lawyer, doctor, priest, best friend, idol, or political leader makes more important decisions that directly effect your life than the day to day routine of a tree. Even the most important bill or law passed by Congress can't compare to the relevance of your next breath, and your next breath is all thanks to trees and plants. The silly things we worry about, our electric bill, our hair, our cars, our things, all mean nothing compared to what a tree does for us for free- they let us breathe!

So the question is this: Would you rather exercise in a bland gym with artificial lights, artificial sounds, synthetic rubber mats, and machines? or would you rather exercise outside next to a tree? Nature provides you the best gym, and it belongs to you.

Just a little something to think about the next time you are outside.

“For in the true nature of things, if we rightly consider, every green tree is far more glorious than if it were made of gold and silver.”
~Martin Luther

The Karl Gotch Bible

It's so awesome and hardcore that I had to post it again:

For this workout you will need a standard deck of playing cards.

Clubs: Double the value for Hindu Squats.

Spaids: Double value for Hindu Jumper Squats.

Diamonds: Number value for Straight Pushups (or half moon pushups)

Hearts: Number value for Hindu Pushups.

Number Cards (2, 3, 4, 5, 6, 7, 8, 9, 10)= Given value.

Face cards (Jacks, Queens, Kings)= 10 value.

Aces= 11 value.

Jokers= 20 value.

Shuffle the deck well. Deal the top card. Do the number and exercise for that card. Then, without rest, deal the second card, and on and on until the entire deck is finished.

For example we will look at 10 random cards...

3 of Clubs= 6 squats

Jack of Spaids= 20 jumpers

King of Hearts= 10 hindu pushups

6 of Diamonds= 6 pushups

9 of spaids= 18 jumpers

King of Clubs= 20 squats

Joker= 40 squats or 20 hindu pushups

Jack of Diamonds= 10 pushups

Ace of Spaids= 22 jumpers

3 of Hearts= 3 hindu pushups

etc.....

This workout done at a reasonable clip should take about 30 minutes. It is not as easy as it looks so don't send me emails saying you ripped through the deck twice on your first try. All exercises should be done in perfect form.

The total number of squats is 420. The total number of pushups is 210. The total reps is 630.

Beginners can break the cards up into sets, or take longer time to complete, or take out the advanced exercises, change the exercises, or not double the squat numbers. Modifications should not become a crutch, just a means for progression.

You will never look at a deck of cards the same again.

Chaos Reigns

The Universe and the Laws of Nature are a system of the most perfect order. The order is totally structured within a system of chaos, a lack of order, and chaos (disorder) is always structured within order. Within infinite disorder it is always possible to find patterns. This all sounds a bit deep, but it really leads back to simplicity. Chaos Reigns.

Many people ask me about training and they often expect a perfect answer, a perfect way, ABC and XYZ in some Universal answer that explains exercise exactly, but exercise is not an exact science. There is no exact answer. There are only simple explanations and tools one can give to help guide a person towards their own way.

My point is that there really is no exact method. The artistic expression of exercise works within science (order) but has the freedom of chaos (disorder). So when training, whether it's running, wrestling, swimming, Yoga, intramural collegiate Quiddish, or any sport, don't forget to be ALIVE in the moment. There is no need to follow a set style, trend, or way. Explore the various mediums for yourself and create your art with it. Imagine if Muhammed Ali had chosen to be a follower and train and box like everyone else. He would have never been a great fighter, but he chose to express himself in his own unique way. Or imagine if Bruce Lee had chosen to do the same martial arts as everyone else, he would have been like everyone else. Instead he carved his own way. Be a leader, not a follower. Be unique. Train harder. Remember, Chaos Reigns.




"In all chaos there is a cosmos, in all disorder a secret order."
~Carl Jung

Almonds, Soaked and Blanched

This is a great way to prepare almonds for easy consumption.

First thing is the soaking.
Soak the almonds overnight for 12 to 24 hours. Make sure to soak them only in a glass container. Plastic containers will leach toxins into foods over time.

When the almonds are soaked, put them into a pot of water that was just boiling, right at the point after you turn the stove top off. Let the almonds sit in the very hot (but not still boiling) water. Let the water cool to being lukewarm.

Then take the almonds individually and squeeze them between your fingers at the pointed end. The light colored almonds will easily pop out of the brown skin. This is the fun part, be sharp because they sometimes fly in wild directions! The almonds are now blanched.

Once cool they will keep in the refrigerator for an easy convenient snack.

Why soak and blanch almonds? One reason is that it makes them tasty and soft, yet still crunchy. However, the main reason is that the brown skin contains various nutrient blockers. Once soaked and blanched you can get more nutritional benefit from the almonds. They are high in healthy fats, protein, Riboflavin, Magnesium, Manganese, Vitamin E, and L-Arginine.

The 4 Hour Work Week

Timothy Ferris has interesting perspectives of approaching work and life in a different way than most of us are conditioned to follow. Here is a short story from the book "The 4 Hour Work Week":



An American consultant was at a pier in a small coastal Mexican village when a small boat with just one fisherman docked. Inside the small boat were several large yellow-fin tuna. The American complimented the Mexican on the quality of his fish and asked how long it took to catch them.

The Mexican replied "Only a little while".

The consultant then asked why didn’t he stay out longer and catch more fish?

The fisherman said he had enough to support his family’s immediate needs.

The American then asked the Mexican how he spent the rest of his time.

The Mexican fisherman said, “I sleep late, fish a little, play with my children, take siesta with my wife, Maria, stroll into the village each evening where I sip wine and play guitar with my amigos. I have a full and busy life, senor.”

The American consultant scoffed, “I am business consultant and could help you. You should spend more time fishing and, with the proceeds, buy a bigger boat. With the proceeds from the bigger boat, you could buy several boats, eventually you would have a fleet of fishing boats. Instead of selling your catch to a middleman you would sell directly to the processor, eventually opening your own cannery. You would control the product, processing and distribution."

“You would need to leave this small coastal fishing village and move to Mexico City, then LA and eventually NYC where you will run your expanding enterprise.”

The Mexican fisherman asked, “But senor, how long will this all take?”

To which the American consultant replied, “15-20 years.”

“But what then, senor?” asked the fisherman.

The consultant laughed, and said, “That’s the best part! When the time is right, you would announce an IPO and sell your company stock to the public. You’ll become very rich, you would make millions!”

“Millions, senor?” replied the Mexican. “Then what?”

The American said, “Then you would retire. Move to a small coastal fishing village where you would sleep late, fish a little, play with your kids, take siesta with your wife, stroll to the village in the evenings where you could sip wine and play your guitar with your amigos.”



  

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