IN PROGRESS....

Well, I haven't posted in a while but I am still in beast mode leading into the OC Throwdown and stronger than ever. I plan to post some of my programming and updates leading into the New Year. Have an empowered one this season!

THE OTHER WORK CAPACITY

Work Capacity: The ability to perform real physical work as measured by force x distance / time (which is average power). Courtesy of FGB5 Crossfit Costa Mesa

OLY BAR PATHS

INTERESTING TOPIC ON "FOOD ADDICTION"

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HAPPY FACES ..... AT THE ENGAGEMENT PARTY : )

I wanted to take a moment to share my great experience with two amazing people i know. Just a couple of weeks ago I attended the engagement party of Anthony and Miriam! I want to publicly say congratulations on your upcoming wedding and the engagement party was a perfect site!!! I have been honored to coach Anthony over the last year and even more honored to be a groomsman his upcoming wedding next year. You guys are the best and thanks for allowing me to be a part of this memorable event! : )

Primal Coconut Sweet Potatoes

Four - organic sweet potatoes (skinless and cut into chunks then boil at med temperature)

After the potatoes are soft, drain out and place potatoes in a baking pan.

Take a small pan and heat the following at a very low heat level:
1 - cup of extra virgin coconut oil (Unsalted Butter optional)
1/3 - cup of raw organic agave
(brown sugar can be used for a thicker base but agave is my preference due to the low insulin response)
2 tablespoons of cinnamon

Do not heat over 2 minutes. Take the base and pour it over the sweet potatoes in the baking pan.

Add 1 cup of shredded coconut and sprinkle over the top.

Place the baking pan in the over for approx 20 min or till lightly brown on top at 365 deg.

Leilani's stroll at the park yesterday!

MY ULTIMATE CHALLENGE AS A COACH AND MENTOR

Usually, I am making posts sharing information about fitness, health and resources to empower my clients, friends and those who follow me. Today I would like to take a moment to outline something that has been on my mind recently. I have an obstacle or as I love to say a challenge. As a coach, we are always seen as a drill instructor or some loud mad man yelling our heads off. I had several of those in the USMC and college rugby so I know about these types. However, there is a time for that but most of the time, clients want to be feed knowledge to empower them rather than abused and thrashed all the time. I have always believed that mental fitness is more important than physical. If a client tells me he wants to bulk up and put on mass, I would always ask why. What I tend to find is that he wants to be stronger not necessarily bigger. After he understands that size has nothing to do with strength, the goal becomes more vivid and precise. Sometimes I would have a woman tell me she wants to lose baby fat or tighten the glutes and legs. When I tell them we will focus on ALL areas including those, I get a look of confusion. I later explain the importance of how each muscle it designed and attached to support or utilize another. And why would someone want to leave the rest of the body behind while catching up on few anyway? Ultimately, this brings me back to my biggest challenge and thats getting my clients to focus on the inside and the outside will take care of itself. DIET will provide the FUEL to complete the training. It will also provide the hormonal balance to overcome the mental stress during training. Our bodies are mutating and we must ignore the outside and do the training to change it. This is a misconception amongst most. They always think they have to be a certain weight to do a particular exercise. If you want to be fit, eat and train like them NOW and your body will take care of the rest.

Very Powerful and Inspiring!

Is "Natural" Naturally Good?

If you can read this post, you are probably not immune to all the labels and signs in the Agribusiness world using "Natural" to elude you into purchasing a food product. In fact we see it on processed foods, drinks and even our meats. One of my favorites is orange juice, "100% Natural Orange Juice" then in small print underneath that is states "from concentrate" and of course natural flavors. Besides, who cares about that? God forbid if don't taste good right? But lets get back to the meat, If you have ever eaten at Chipotle, you will notice a huge sign displaying "we use naturally raised meat." So what does that mean really? Do they define Natural by my natural standards or theirs? Of course whats natural for business is ultimately profit but does the word "Natural" make you feel comfortable about eating it? These are questions I ask my friends and clients occasionally and the responses are interesting. Quite frankly, I get cautious whenever I see "Natural" or "Naturally" on something Im considering putting into my body. Natural flavors are simply additives put in food to prolong the life and add flavor for your buds which is all bad for our bodies. But what about meat? Just like most processed foods, packaged meats will indicate if it was Naturally raised but what about our livestock and meats that are served in food chains? Well, this was a last minute law passed just prior to the current administration last year.

WASHINGTON, January 16, 2009 -- The U. S. Department of Agriculture today issued a voluntary standard for naturally raised livestock and meat marketing claims. The standard will be published as a notice in the Federal Register and is titled “United States Standards for Livestock and Meat Marketing Claims, Naturally Raised Claim for Livestock and the Meat and Meat Products Derived from such Livestock.”

The naturally raised marketing claim standard states that livestock used for the production of meat and meat products have been raised entirely without growth promotants, antibiotics (except for ionophores used as coccidiostats for parasite control), and have never been fed animal by-products. Via USDA



That sounds good right? The question is what can be introduced into meat under these new laws and the answer is GMO Genetically Modified Organisms. This immediately led to a complaint from the Consumers Union.


"This regulation will allow an animal that has come from a cloned or genetically engineered stock, was physically altered, raised in confinement without ever seeing the light of day or green of pasture, in poor hygiene conditions with a diet laced in pesticides to be labeled as ‘naturally raised.’ This falls significantly short of consumer expectations and only adds to the roster of misleading label claims approved by USDA for so-called natural meat," said Dr. Urvashi Rangan, Senior Scientist and Policy Analyst at Consumers Union. "These last minute rules for the 'naturally-raised' label on meat practically invite agribusiness to greenwash their products and rip off consumers" stated Patty Lovera, assistant director for consumer group Food & Water Watch. "Until these standards are revised, consumers will have to navigate another set of misleading labels at the grocery store." Via CU





We all have a hard time as it is eating healthy and staying in budget. The purpose of this post was to enlighten everyone on seeing beyond the label and stop and think the next time you see "Natural" and never assume Natural is synonymous to Good. Take care everyone and stay healthy and fit!

Paleo In a Nutshell

Bone Marrow: Delicious, Nutritious and Underappreciated | Mark's Daily Apple

Bone Marrow: Delicious, Nutritious and Underappreciated | Mark's Daily Apple

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I WAS ONCE THERE BEFORE....

Oh yeah I was once there before. This picture is me and Leilani at the San Diego Zoo just before her 1st birthday. I was just over 250 lbs and I keep this picture to show clients and friends that I was there as well. Although I jogged 25+ miles a week, sometimes with my daughter in this "IronMan" stroller, I was still a mess inside and out. We all hit a point in our life where we want to get in shape, tone up, lose this, lose that or even gain muscle. The problem in the end always leads to purpose and without it, the fire can fade quite rapidly. My philosophy is to educate a person more on how to master the art of mind and body control. This may seem simple and straightforward but until a person has full control over their mind and body, this world of fitness can be a heartbroken failure.


Your body wants to be in optimum shape and excellent health. But we tend to view it only from the outside. Thus, plastic surgery, lap band etc. The moment you respect your body and learn to listen to it, the sooner you will become your body's landlord and not just a tenant.

More Interesting news you should be aware of.

Vibram Five Fingers - Wired Review

Well I grabbed a pair of these Vibram KSO Treks a couple days before CF Sectionals at UCLA which is approx. 2 weeks ago. I must say that I haven't put on another pair of shoes since. Not even my Oly Rogue lifting shoes. I actually pulled a 435 DL which is my PR with some room for improvement but I did it in my Vibram 5 fingers with almost comfort and ease following my WOD that evening. These shoes will feel weird the first 3 days on your feet and you may find them annoying. But be patient and you will start to walk better, run effectively and notice your lower leg strengthening and toe traction to improve. I will be getting another pair within a week and probably 1-2 more by the end of the year for other occasions. Don't take my word for it, dive into them yourself. I always said that we will see more people in these than any other shoe (including UGG) withing the coming years.

Dedication and Focused Attention!

This is Anthony a friend and former client of mine. Occasionally, we still workout together and discuss nutrition and lifestyle changes. As a Trainer/Coach, our jobs can be just as challenging as our clients. If you fail I fail as a trainer and if you prevail I feel rewarded as well. Anthony lost approximately 70 lbs training with me in roughly 5 months. He came ready to go no matter if it was cold outside, raining or extremely hot and humid. I recall we would even hit a beach run at 10pm on a Friday night while most people were out drinking or at a bar. Anthony also has 2 herniated disc surgeries on his back. Im not a doctor but I did earn his trust as he continued to develop strength, lose fat and increase flexibility. By the 4th month of training he had developed so much that I forgot he had back surgeries and it was great to do a workout with him on my level which is always a rewarding experience for a trainer. Anthony is no different from anyone else. He not only wanted to change his body, but he wanted to change his life and Im glad he allowed me to assist him on this journey. This photo is from Anthony's 31st Birthday Invitation. I dont think he looks a bit over 23 now!

Overhead Lunges and Technique

Take a COLD BATH!

Exposure to cold is known to activate the sympathetic nervous system and increase the blood level of beta-endorphin and noradrenaline and to increase synaptic release of noradrenaline in the brain as well. Additionally, due to the high density of cold receptors in the skin, a cold shower is expected to send an overwhelming amount of electrical impulses from the peripheral nervous system (PNS) to the brain, which could result in an anti-depressive effect. : )

The healing properties of water have been recognized for thousands of years. Public baths were a common feature in ancient civilizations. The Romans, Greek, Egyptians, Turkish, Japanese and Chinese all believed water was helpful for muscle recovery, sleep and immune protection.

Several studies support the historical anecdotes that cold water offers health benefits. One study conducted by the Thrombosis Research Institute at London's Brompton Hospital found that exposure to cold baths boosted sex hormone production, improved fertility, chronic fatigue conditions, immune function and blood circulation - reducing cardiovascular disease risk. Numerous studies indicated that the invigorating effect of cold water stimulates the release of endorphins by the autonomic nervous system. Anyone who has taken a plunge and emerged energized can attest to the powerful effects of cold water on the body.

Today endurance and strength athletes use cold water therapy following and sometimes during the competition. But you don't have to be a triathlete to enjoy the benefits of cold water therapy.

Warm up Drills

How many of us actually do warmups before we train or go to the gym? I always prescribe warm-ups for my clients even if they are just taking a leisure jog at the beach. The warm up process is vital to maintaining high proficiency and avoiding injuries. A perfect example is a washing machine. After placing our clothes inside with detergent, it soaks the clothes prior to taking off in full gear. Just like this process of warm up is best for clothes, warming up is important for our bodies. I want to share a video from a friend of mine at elitetrack.com that goes over some of the basics of warming up. These drills can be utilized for just about any warm-up whether its endurance or strength. Enjoy and please take a second to comment this video below.

Interesting Awareness for Business and your Brain

The Ultimate Wonder Drug - Part 1

Oh Yeah, its not your average fish oil! In fact there is nothing fishy about these Omega oils at all. They are a plant based Omega-3, Omega-6 and Omega-9 blend in a liquid refrigerated form available at local health food stores in town. Two years ago I decided to do my own research on EFAs (Essential Fatty Acids) and all my research lead me directly to Udo's Choice Omega Blend 3,6,9. Today you can find fish oil just about anywhere you go, even at some gas stations and of course Wal-Mart and Costco. However, dont be alarmed by what you may be paying for in the end and what you are really putting in your body. People always assume that as a strength coach and trainer that I take supplements and my kitchen looks like a mini version of GNC. Those around me know I take no supplements because I merely see them as (Processed Foods in Containers) and that my body was not designed to break that crap down. Im a big believer in FOOD as the most powerful drug. But this bottle of good eicosanoids with the old guy face on it has delivered some amazing performance and recovery results for me and my clients (the ones that actually listened to me and used it of course).

FACT: (EFAs) are heat sensative and if your oils dont require you to refrigerate them, you will not get the optimum enzyme reaction.

This is such an overwhelming topic so I will be covering more in Part 2 soon!

___________________________________________________________________

More information:

Created by Udo Erasmus is an international authority on fats, oils, cholesterol
and human health. Also the author pesticides. When conventional medicine was
unable to provide help, he concluded that his health was his own responsibility and
turned his attention to nutrition. Several years of research culminated in his
Canadian best-selling book, Fats that Heal Fats that Kill which earned him a PhD.
in nutrition.



Ingredients Include:

• organic flax seed oil;
• organic sunflower seed oil;
• organic sesame seed oil;
• rice and oat germ oils;
• organic coconut oil;
• organic evening primrose oil;
• lecithin (guaranteed GMO-free);
• vitamin E;
• antioxidants (tocotrienols)
  
• rosemary oil

Research shows that EFAs can improve various biochemical and physiological reactions in the body and enhance athletic performance. When present in adequate and balanced amounts EFAs will:

• Improve stamina and endurance
• Decrease recovery time and soreness after exercise and competition and speed the healing of injuries
• Improve protein and amino acid utilization to help build and maintain lean mass
• Decrease fat storage and production and support a good metabolic rate
• Improve oxygen uptake and utilization
• Optimize glandular function
• Decrease mild joint pain and strengthen bones
• Improve circulation and immune function
• Promote sleep and elevate mood
• Heighten reflexes and concentration

FORM AND MID-LINE STABILITY

Fig 1. Incorrect Mid-line Stability
Notice how the balance of body weight and the load are more on the forefoot. This is common with new or inexperienced people when they squat. This can cause strain on the knees and lower back because you must over compensate for the gravity of the weight pulling you forward. Balance is key! Also notice how the knee breaks the barrier of the toes; Big NO NO!







Fig 2. Correct Mid-line Stability
Notice the stability of balance intersecting the foot, bar and plate as well as the head. This is the natural mid-line stability that should be used for proper balance and load support. There is no overcompensating lower back and the knee does not break the natural barrier of the toes. This is the proper form. The key is to always make sure you sit back in the seat and not just bend your knees.

What are you really driving in?

We are a nation of busy people with more responsibilities than we can handle most of the time. We have a gamut of things going on from work, finals, kids, errands, American Idol, The Game dude! ..... Its easy to forget about ourselves and the next day awaits us. Do you really need that coffee to get you going in the morning? Are you truly that tired to workout? Did you bother to even pack your lunch or better yet, do you even know what you are going to eat for lunch? Its amazing that we keep our cars tuned up at regular scheduled maintenance, keep gas "proper fuel" in the tank and a nice bathing at the local car spa on the weekend. Wow that Benz gets more training than the average driver. That Benz also gets the proper nutrition it needs to run at an optimal level without breaking down (injury, illness). Why is it we don't do the same to our bodies? Unlike a car, if your health becomes a wreck you can't trade it off for a new one. But the good news is you can realize today that this flesh we are living inside is our last line of defense and it needs caring (nutrition), maintenance (exercise) and love also.

Take some time to place a higher priority on fitness and health. Its really more important than your 401k. In fact not doing so can cost you your 401k and some in the end.

Happy New Year! Now get moving!

Well, I know we all had a great holiday and indulged into some of the most forbidden and treacherous acts over the last couple weeks but that's what we do around this time of year. I had some quality time with love ones including my daughter Leilani and of course great friends.