Old School Wellness - PHYSICALITY!

We offer a variety of classes for diverse corporate populations:

1. Advanced workouts - High Intensity Kettlebell and Bodyweight movements

2. Agility - Fieldwork; change of direction, speed, and running power

3. Mobility - Yoga, static stretching, and static kettlebell movements/complexes

4. Special activities - Zumba, Couch to 5K, and 1 on 1 kettlebell training for the beginner

5. Desk Mobility - Mobility without leaving your office

Our clients also partake in traditional barbell and weight training. Which is supervised upon clinet request.

Check this post from http://www.artofmanliness.com/ :

http://artofmanliness.com/2011/05/22/the-5-switches-of-manliness-physicality/

35 pounds = 1 Dead Hang Pull Up

Jimmy traded his 35 pounds of excess for his first dead hang pull up yesterday.

Pull Up - 5 X 5

Yesterday's circuit:
10 rounds of 20:10; straight through
1. Snatch L
2. Push Up
3. Snatch R
4. Squat Thrust

Weekend Warrior

Around our house we earn our occasional Saturday night out.

Normally, I have time for one lung buster during the week, on Saturday I schedule another one. The nice aspect of this one is that it allows the pure girevik the opportunity to do all the snatch work with one hand transfer per round; without setting the kettlebell down:

1 time through:

1. 500m Row

2. 21-15-9

a. Snatch - 21 each; 15 each; 9 each with 1 hand transfer

b. Burpee(6 count; define the push up)

3. 500 m Row

Move rapidly but not rapid to the point of worrying about beating some time that has no meaning in the real world.

Time Flies

Enjoy every day.

I pulled this one out of my gallery. Funny how we forget how effective some workouts can be. I lightened the load to a 20kg kettlebell to concentrate on quality; much like an old man golfer that hits it 200 yards but straight as an arrow on every swing of the club.

6 rounds of 20:10 (20 seconds of work; 10 seconds of rest); 1:10 rest in between rounds:

1. Swing
2. Push Up
3. Mountain Climber
4. High Pull Left
5. High Pull Right
6. Burpee
7. Thruster Left
8. Thruster Right

456 total reps

Active Rest

Active rest day activities depend on how I feel. The nice quality of these training days is that there is no programming. Here is yesterdays smorgasbord of activity: 1. Warm Up with morning agility group 2. TGU X 20 3. Tactical Pull Up 5 X 5 4. Low Lumbar Stretch 5. Hip Stretch 6. Piriformis Stretch 7. Brettzel 8. Pigeon Pose 9. Upward/Downward Dog 10. PVC OHS 11. Sotts Press w/ Overhead Squat - light 12. Cool Down Yoga Moves

Thai Friday

Thai Fried Rice w/ Chicken Nutrition Facts: Serving Size: 350 g (12.34 oz) Calories: 794 Total Fat: 22.1g Sodium: 1300mg (varies by recipe) Total Carbohydrate: 116.4 Total Protein: 29.1 I invite you to post your thoughts on this recipe. What are the nutritional deficiencies/excesses when consuming this product? What should you be careful of? What are your alternatives? I challenge you this Friday. The challenge: Transport your Thai Fried Rice w/ Chicken meal to the mailing station and weigh it. I bet it is more than 2 pounds (the styrofoam container weighs virtually nothing). Now read the serving size above and the calories per serving. If you consume the entire meal then by my estimation you will have consumed in excess of 2000 calories! Some Americans eat out for lunch every day. Another ingredient in our countries' recipe of obesity.

Breads, Starch, Rice, and other Grains

Spring Break - Bonita Springs, Florida

Starch

I am not a believer in the system dictating that starch and starch like products should be the cornerstone of the American diet. It is one of the core reasons I no longer carry the title of "Dietitian". Additionally, overconsumption of these products has led us down the insulin resistant problem paths we encounter today. The insulin resistant path begins with obesity, then diabetes, then kidney disease, then calcification of tissues, then heart disease. This is a disturbing trend and the overconsumption of sugar is the trend setter.

A good dietitian and nutritionist however knows that in addressing these problems you also have the psychological and behavioral eating patterns that made and continue to make our clients what they are today. Personally, I believe in the power of sugar over the power of the calorie. There will be more of this psycho-babble in the near future.

All of this leads back to the concept of moderation. How much starch and sugar do I really need? How much starch and sugar do I really want? The want question dominates. As a human you really do not need much starch and simple sugars to survive. As a human you may want a lot of starch and simple sugar. Want is always going to win in todays society. We have the means to get what we want, we will get it. This dominates over any politically correct method of systemized eating----DIET against the course of your lifetime-----the long haul. Remember my continuing question. Do you plan on maintaining the current eating behavior for the remainder of your life?

Below is my hierarchy of grains, completed in conjunction with nutrition expert Dr. D. Allan Higginbotham.

Breads, Rice, Cereals, and Pasta - Recommended

Gluten Free Bread
Whole Wheat Bread
Oatmeal
Total and whole grain, low sugar cereal
Sweet Potatoes
Brown Rice
Rye Bread
Pumpernickel Bread
Winter Squash
Small, whole grain bagel
Whole Wheat Pasta

Breads, Rice, Cereal, and Pasta - Restricted

White Starches
Potatoes
All types of French Fries (sweet potato included)
Grits
Corn - white and yellow
Croissants
Biscuits
White Bread Rolls
Fried Rice
White Pasta
Granola
Sugar Cereals
Tortillas - fried and not fried
Popcorn
Pretzels