Archive for August, 2010

Is Eating Local Best? Perhaps Not

There are many within the Primal community, I know, who also like to eat local. Some months, of course, allow for the confluence of these priorities more than others. Right now, we’re at the height of harvest season. Farmers’ markets are overflowing, CSA boxes are brimming, and backyard gardens are gratifyingly bountiful. Nonetheless, all good things must come to an end. In a few short months, farms and gardens will be snow-covered in many parts of the country. If you live in balmy Southern California like I do, that’s not much of an issue. If you live in Minnesota or Maine, it is. We Primal types love our produce, and winter complicates that relationship for some of us. Must locavore-minded Northerners relegate themselves to frozen and canned vegetables for several months of the year? Are root vegetable remnants really the only acceptable fresh produce before the spring thaw? Last week [...]

Original post by Mark Sisson

There is something to be said for brief workouts. Back in the 80's, when I joined my first gym, it was common for workouts to last over 90 minutes. In college I would train up to 2 hours per day with a group of friends. We would spend 90 minutes lifting and 30 minutes on cardio. The routine was "3 days on and 1 day off". Although that was WAY too much time in the gym, each of us was in great condition. With that much time sweating and burning calories, it was bound to work. The problem was that our workouts weren't time efficient. With a few less beers per week and less calories, we could have got the same results with about 1/2 the amount of time spent in the gym. In fact, with enough intensity and with a proper diet I believe I could have maintained [...]

Original post by admin

Race Description
Race Director Matt Costa (outerbanksbootcamps@yahoo.com )
Assistant Race Director Jay Bowman
Are you Tough Enough for Pink?
This inaugural event combines a 10 K road course with an optional Pumping Iron segment combining for an overall Fitness-Finish Time. One of a Kind Awards created especially for this event for the top Male and Female Winners, 1st-3rd place, in the Pumping Iron and Non-Pump Categories. Especially designed Finisher Medals to all participants. Post Pink Party includes refreshments and exceptional prize packages from local businesses.
Race Course http://connect.garmin.com/activity/44204983
Race Start/Finish
Knuckle Up Gym, 3712 Croatan Hwy (Hwy 158) MP 4 1/2, in Kitty Hawk, NC – 27949.
FitnessOuterBanks.com
Registration “Finish Strong” : http://www.fsseries.com/index.php?action=event&event_id=152Similar Posts:

Want More Than Just Killer MMA Fights? Want an After-Party?
KnuckleUp Team Dominates Kitty Hawk Heritage Day 5k Race
KnuckleUp Team Rocked The Outer Banks Marathon
2 KnuckleUp Students Fighting At Modern Gladiators 7
Going To Cincinnati? Stop by Jorge Gurgel MMA Academy!

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Original post by knuckleup

Low-Weight High-Volume Training (Members)

Let’s talk research.
Now, I’m not going to review this latest trial showing ‘near equivalent’ anabolic signaling between a Low Weight high Volume Training protocol and a High Weight Low Volume protocol, because it has already been done all over the internet.
For a complete review check here –> http://evidencebasedfitness.blogspot.com/2010/08/if-youre-going-to-claim-to-improve.html
And to read the actual paper –> http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2918506/?tool=pubmed
So the point isn’t a review as much as it is presenting an Alternative Conclusion.
If you look around on-line what you will find is mostly a collection of arguments against the study design, or the claims being made by the researchers, but what I would like to present is a little different…
Assumptions:
I’m going to assume that for the most part the results found were correct and the methods were acceptable.
I’m also going to assume that the typical “BroScience” is correct. You know…the notion that the 5-15 rep range [...]

Original post by Brad Pilon

Low-Weight High-Volume Training

Let’s talk research.
Now, I’m not going to review this latest trial showing ‘near equivalent’ anabolic signaling between a Low Weight high Volume Training protocol and a High Weight Low Volume protocol, because it has already been done all over the internet.
For a complete review check here –> http://evidencebasedfitness.blogspot.com/2010/08/if-youre-going-to-claim-to-improve.html
And to read the actual paper –> http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2918506/?tool=pubmed
So the point isn’t a review as much as it is presenting an Alternative Conclusion.
If you look around on-line what you will find is mostly a collection of arguments against the study design, or the claims being made by the researchers, but what I would like to present is a little different…
Assumptions:
I’m going to assume that for the most part the results found were correct and the methods were acceptable.
I’m also going to assume that the typical “BroScience” is correct. You know…the notion that the 5-15 rep range will build more muscle mass than the 20-50 [...]

Original post by Brad Pilon

WOW: Easy As 1, 2, 3

Max cycles in 20 minutes of:
1 Pullup/Chinup
2 Pushups
3 Full Squats

Warmup: A couple rotations of the Grok Squat and Grok Hang.
How-to: Execute 1 pullup. Drop down and perfom 2 pushups. Get up and do 3 full squats (bringing your hips to below your knees). That’s one cycle. Repeat, but this time do a chinup instead of a pullup.
Variations: If you can’t do a proper pullup/chinup, pushup or full squat subsitute movements from Levels 1-3 of Primal Blueprint Fitness Lift Heavy Things (chapter 3).
Hat Tip: This workout is a favorite of mine. It’s a minor variation on a workout that is part of the SimpleFit protocol.
Reminder: Workouts of the Week are an optional component of Primal Blueprint Fitness and should only be completed by those that have mastered Level 4 of each Lift Heavy Things Essential Movement. Also, it’s recommended that the WOWs replace one [...]

Original post by Mark Sisson

<p>The basis of Tabata Training is 4 minutes of intense interval training/circuit training. What you are doing is taking an exercise we'll use sprints as an example here.</p>
<p>Sprint as hard as you can for <strong>20 seconds</strong></p>
<p>Walk for <strong>10 seconds</strong></p>
<p>Repeat 7 more times for a total of <strong>8 sets</strong>.</p>
<p>So what you have is a total of <strong>4 minutes of workout time</strong>.</p>
<p>Tabata Training can be done with a number of different exercises the idea is to use an exercise that gets the whole body involved or at least the major muscle groups.Tabata Training can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises. I'll give you some other exercises and routines to try in a minute but first let me give you some background and how Tabatas work.</p>
<p>Tabata Training was developed by Izumi Tabata (imagine that) at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study [...]

Original post by WP-AutoBlog Import

Shrimp, Sausage and Summer Squash Casserole

Two words in the seafood recipe submitted by Rachel Virden for the Primal Blueprint Reader-Created Cookbook Contest caught our eye immediately: Summer and Squash.
Yes, we loved the combination of shrimp and sausage (who wouldn’t?) and the intensely savory flavor that only comes from sautéing with bacon fat. We were amazed by the way a few simple ingredients baked up into such a rich and satisfying dish. But what made us really happy was discovering a new, inventive way cook up summer’s seemingly endless bounty of squash.

If you have a garden, you know that varieties of summer squash are famously prolific. This time of year, farmers’ markets are also overflowing with zucchini, crookneck and pattypan squash. Just when you think you’ve prepared summer squash in every possible way, a recipe like Shrimp, Sausage and Summer Squash Casserole comes along that transforms a simple crookneck into a rich, flavorful meal.
As you begin [...]

Original post by Worker Bee

Re-Assessing the Food Pyramid.

I’ve been doing a lot of reading lately on the health benefits of different styles of eating.
From allergenic foods to anti-inflammatory foods, I’ve gone through most of the major theories.
And you know what I’ve found?
In terms of risk of chronic disease, inflammation, oxidative stress, and quality of life nothing beats simply eating less.
In fact, most diet styles from Vegetarian to Paleo can be extremely healthy, especially when combined with eating less (or at least not overeating).
So this begs the question – What the hell are we doing with these confusing ‘food pyramids’?
I mean really – do they help or do they simply confuse?
In my mind their main benefit seems to be their ability to ignore the giant pink elephant that is calorie intake.
So, I’m going to throw my hat into the ring and present what I think would be a food pyramid that would actually create a massive benefit in [...]

Original post by Brad Pilon

Mired in Media

We all live with distraction – kids running through the house, a co-worker’s constant pop-ins to chat (and avoid work), telemarketer calls during dinner. Some days it’s a wonder we get anything done. Digital distractions, however, are another animal entirely. Whether we’re updating a financial spreadsheet or working on a document, there’s the lure of the Internet, email, social networking sites. When we’re not on the computer, there are calls and texts from the cell phone, a mind-boggling array of apps on our smart phone, and the old standby – T.V. It’s a far cry from Grok’s day when there was nothing to watch but the stars and dim silhouette of a darkened landscape, nothing to hear except the wind in the grasses, the distant calls of animals and chatter of family.

Yes, the irony isn’t lost on me: in addition to this blog, I’m on Twitter and Facebook. Then there’s [...]

Original post by Mark Sisson

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