Jacob Fisher, Pro-Sponsored XTERRA Triathlete

CrossFit Endurance has made me a monster

2012-02-19T22:10:00.001-06:00

February 14th—better known as Valentine’s Day—marked my one year anniversary of CrossFit & CrossFit Endurance. Last year I fell in love with the training program on the day reserved for lovers. Seems appropriate.

If you would’ve told me last February that I’d be running minutes faster in my 5K and 10K; that I would develop the capacity to sprint a sub-4:45 mile; that I would be able to put a barbell overhead loaded with more than my bodyweight; that I would develop the strength to deadlift 2.5x my body weight; and that I would continue to set Personal Records (PR) in everything I do in CrossFit as long as I continue to adhere to the training programs and nutrition set before me, I probably would’ve laughed hard in your face.

In December of 2011, Tim Ferriss introduced me to Brian MacKenzie; Brian showed me a different way to train as an endurance athlete; with a program dedicated to improving performance, fitness and endurance capacity. I was inspired, coached and provided with a community that has the most aggressive and proven fundamentals of sports science, exercise physiology, nutrition and athletic training protocols.

The wackiest part of this story: It’s NOT a secret! The methods and protocols are shared completely; they’re FREE to anyone who wants them; available to the public in an open-source format here: CrossFit Endurance (CFE)

I owe Brian MacKenzie (BMack) and John McBrien (JMac; in charge of programming at CFE) a huge debt of gratitude. JMac has transformed me from an LSD-addicted XTERRA triathlete (LSD = long, slow distance, not... Right.) to a powerlifting, CrossFitting, endurance Monster; unleashing the potential that was chained-up by the LSD training. And BMack has educated me beyond my wildest dreams—as a Biologist & Biochemist (BS)—the scientific research and data he provides to the community helps to explain why we do what we do; and why in the heck it works! Which is super motivating to me.

Doug Katona (CrossFit Endurance Co-Founder) and me at RARE CrossFit in Fredericksburg, VA.
This man is amazingly brilliant; he knows his s@#$!

Another huge THANK YOU is owed to Brian. Last July, he invited me to a CrossFit Endurance Coaching Seminar and certified me free of charge. That seminar weekend with CFE Head Coach Doug Katona (DK) in Fredericksburg, Virginia was quite possibly the most educational athletic training weekend I have ever been exposed to. And the best part, I continue to use what I learned nearly every single day since—either in my training or in the coaching of my athletes.

So, what do I have to show for it? What sort of results from all this CrossFit Endurance training... I have a shit ton! Have you seen my boulder abs? CrossFit—Not uncommon. Better yet, let me show you what happened on my one year anniversary of CFE training:

I captured a 28# LIFE PR in the Clean & Jerk (190#). Before the week of 14-FEB-2012, I had never put
more than 170# over my head. And prior to this week, I had never Cleaned (from floor to chest) more than
my bodyweight (~162#). This lift is also my first and only attempt at 190# and I nailed it! It felt amazing.

Paleo: Avoiding Processed Foods (10 Reasons)

2012-01-19T10:47:00.001-06:00

Guest Blogger:
Tyler Graham, author of The Happiness Diet

1: Deciphering food label ingredients leads to unappetizing results. Take the innocuous-sounding castoreum, which is used to enhance the flavor of puddings, candies, and some frozen dairy desserts. You might be surprised to know that it's derived from beavers—beaver anal glands, specifically.

2: Many foods get their red coloring--"carmine"--from ground-up insect shells that can cause severe allergic reactions in some people.

3: The greater the number of cheap cuts of meat ground into a single patty, the greater the risk of contamination with E. coli. A standard fast-food burger contains the trimmings of dozens of cows raised around the globe.

4: According to research from UCLA, it takes only two months to lower levels of brain chemicals responsible for learning and memory (like BDNF) on a steady diet of processed foods.

5: Processed food is only as good as its packaging: In the summer of last year, Kellogg's recalled 28 million boxes of cereal because a compound in the box lining (the company wouldn't say what) was giving off a foul smell and tainting the taste of the boxed food.

6: The same company that makes metal detectors for airports also sells them to food manufacturers, who use the devices to test processed meats for stray wires, metal shards, and hypodermic needles.

7: The ingredients list for Strawberry Fruit Roll-Ups doesn't include...strawberries.

8: Animal feed given to factory-farmed cows contains rendered roadkill and euthanized cats and dogs, as well as plastic pellets as a cheap form of "roughage."

9: There are more than 80 ingredients in one Oscar Mayer Lunchables Breaded Chicken and Mozzarella sandwich.

10: The FDA allows 19 maggots and 74 mites in a three-and-a-half-ounce can of mushrooms.

TEDx Austin: Robyn O’Brien (2011)

2012-01-16T05:48:00.001-06:00

Thanks to my friend, Paul Canarsky, for posting this TEDx Talk that I had been meaning to watch for most of last year. I guess I couldn’t have watched it at a better time (now living the Paleo dietary lifestyle). And with helping so many of my friends and family members understand how good proper nutrition impacts your daily life; plus shedding light on the government bureaucracy allowing the food industry to poison us slowly; this 18-minute seminar is definitely something everyone should watch who cares about their body and their health.

Robyn shares her personal story and how it inspired her current path as a "Real Food" evangelist. Grounded in a successful Wall Street career that was more interested in food as good business than good-for-you, this mother of four was shaken awake by the dangerous allergic reaction of one of her children to a "typical" breakfast. Her mission to unearth the cause revealed more about the food industry than she could stomach, and impelled her to share her findings with others. Informative and inspiring.

About this speaker
Robyn O’Brien authored The Unhealthy Truth: How Our Food Is Making Us Sick and What We Can Do About It. A former Wall Street food industry analyst, Robyn brings insight, compassion and detailed analysis to her research into the impact that the global food system is having on the health of our children. She founded AllergyKidsFoundation.org and was named by Forbes as one of "20 Inspiring Women to Follow on Twitter." The New York Times has passionately described her as "Food's Erin Brockovich."

Starbucks Blonde Roast

2012-01-11T00:30:00.001-06:00

Lighter-bodied and mellow, Starbucks® Blonde Roast coffees awaken the senses gently. They're subtle and soft with mellow acidity, and deliver an approachable and flavorful cup with slight hints of roast.

Stop by a participating Starbucks store January 12-14 for a special tasting event where you can try a coffee from each of our roasts and discover the one you love most. (I already know which one I love—GOLD COAST!!! YUM!)

Tebow Tribute Video

2012-01-10T03:03:00.001-06:00

“He takes the entire team to another level.”

Mountain Dew, the new battery acid!

2012-01-04T01:02:00.001-06:00

Pepsi says Mountain Dew can dissolve mouse carcasses...

Mmm, drink up!

Pepsi Co., facing a lawsuit from a man who claims to have found a mouse in his Mountain Dew can, has an especially creative, if disgusting, defense: their soda would have dissolved a dead mouse before the man could have found it. An Illinois man sued Pepsi in 2009 after he claims he "spat out the soda to reveal a dead mouse," the Madison County Record reports. He claims he sent the mouse to Pepsi, which then "destroyed" the remains after he allowed them to test it, according to his complaint. Most shudder-worthy, however, is that Pepsi's lawyers also found experts to testify, based on the state of the remains sent to them that, "the mouse would have dissolved in the soda had it been in the can from the time of its bottling until the day the plaintiff drank it," according to the Record. (It would have become a "jelly-like substance," according to Pepsi, adds LegalNewsline.) This seems like a winning-the-battle-while-surrendering-the-war kind of strategy that hinges on winning the argument that "our product is essentially a can of battery acid." The lawyers still appear to be lawyering behind the scenes but we cannot wait for this to come to trial (though we think a trial is about as likely as the chances of us "Doing the Dew" again).

CrossFit Lincoln’s Phil Kniep, Power Cleans in a Diaper

2012-01-03T23:07:00.001-06:00

2011 CrossFit Games athlete & co-owner of CrossFit Lincoln (Nebraska), Phil Kniep, completes 50 Power Cleans at 50% 1RM for time in an adult diaper.

Phil lost a bet while bowling.

Tonight brings grief and joy

2012-01-03T00:26:00.001-06:00

Tonight, a waking dream of life hath left me broken-hearted.

A dream that died;

reborn metamorphosis amongst monsters.

Community, of heavy-laden bars.

Love, true love; Life, bare life.

Men of Steel, born of burdensome grief and joy of sweat.

Home, I am enraptured.

Marinetti's Futurist Manifesto

2011-12-28T00:21:00.001-06:00

I know it’s long, but it’s worth it. It leads the path of something more to come...

FAT HEAD (Documentary)

2011-12-26T02:08:00.001-06:00

Did you know that “artery-clogging saturated fat” is probably the biggest oxymoron in nutrition?! Did you know that the cholesterol that you consume doesn’t have a negative affect on your blood cholesterol? Or that dietary cholesterol doesn’t lead to heart disease? Did you know that a diet high in animal fat and cholesterol is actually superior to a low-fat diet? Did you know taking statins and other cholesterol lowering medications will actually kill you faster?

You see, as a crazy CrossFit athlete, as well as a triathlete, I have adopted the Paleo Diet as my guideline for superior nutrition. With the Paleo Diet, I drastically reduce the amount of refined and processed carbohydrates in my diet—these are what the USDA tells you to consume more of instead of animal fats, fats in general, and dietary cholesterol. I also drastically reduce the inflammatory Omega-6 fats in my diet, as well as drastically increase the Omega-3 fats—which are highly anti-inflammatory.

I could continue to exposit at great length about the Paleo Diet and why humans should be eating no other way... But I’ll digress and suggest you be educated by the brilliant documentary below, FAT HEAD! The second part (contained in the video below) will look heavily at the dietary cholesterol myths as well as the hunter-gatherer (Paleo) diet—shedding light on my “Did you know” paragraph above.

1:44:00, and you WILL be educated!

ENJOY!

Paleo Diet: Doctor reverses MS in 9 months

2011-12-25T23:44:00.001-06:00

Before the article, below you’ll find a posted video of Dr. Terry Wahls’ TED Talk. The video is nearly 18:00 in length, in which Dr. Terry Wahls describes how she learned to properly fuel her body. Using the lessons she learned at the sub-cellular level, she used the Paleo Diet to cure her MS and get out of her wheelchair. The video is worth watching if you have time, but I’ll forewarn you, it’s full of scientific geekery.

The article posted after the video describes in great detail just about every aspect of what Dr. Wahls did with Paleo Diet foods and how the specific nutrients worked.

Multiple sclerosis (MS) is a chronic, degenerative disease of the nerves in your brain and spinal column, caused through a demyelization process.

Myelin is the insulating, waxy substance around the nerves in your central nervous system.

When the myelin is damaged by an autoimmune disease or self-destructive process in your body, the function of those nerves deteriorate over time, resulting in a number of symptoms, including:

- Muscle weakness

- Imbalance, or loss of coordination

- Astigmatism and vision loss

- Tremors

MS may progress steadily, or acute attacks may be followed by a temporary remission of symptoms.

In the video above, Dr. Terry Wahls tells the inspiring story of how she reversed multiple sclerosis after seven years of deterioration on the best conventional treatments available—simply by changing her diet!

NUTRITION FOR YOUR BRAIN & CENTRAL NERVOUS SYSTEM

Through her research into MS, Dr. Wahls discovered that, for some unknown reason, in addition to the commonly known symptoms, MS patients' brains also tend to shrink. This roused her curiosity, and led her to research other diseases that have similar brain shrinkage, namely Huntington's, Parkinson's and Alzheimer's Disease. One common denominator is poorly functioning mitochondria. Mitochondria are like little 'batteries' in your cells that manage the energy supply to the cell, and unless you consume the correct nutrients, eventual mitochondrial malfunction is the obvious result.

She discovered that three nutrients in particular are essential for proper mitochondrial function:

Animal-based omega-3 fat

Creatine

Coenzyme Q10 (CoQ10) or better yet the reduced version known as Ubiquinol.

Just by adding those three to her diet, her decline began to slow. But she wasn't improving, so she continued sleuthing through the medical research in search for an answer. When she discovered the Institute for Functional Medicine, Dr. Wahl began to find more clues.

As mentioned earlier, myelin is an insulating, waxy substance that sheathes the nerves in your central nervous system. Your myelin also needs specific nutrients to function properly, such as:

Vitamin B1

Vitamin B9

Vitamin B12

Animal-based omega-3 fat

Iodine

Furthermore, the neurotransmitters in your brain need sulfur and B6 for optimal functioning. Eventually, Dr. Wahls designed her own eating plan, based on the nutrients she now knew she needed for optimal mitochondrial-, myelin-, and neurotransmitter function, because while your body can create some nutrients, others must be provided through your diet.

PALEO DIET SUCCESS STORY—A BASIC OVERVIEW OF WHY IT WORKS

The majority of Americans eat high amounts of processed foods, which are loaded with high fructose corn syrup, grains, and harmful chemical additives of all kinds, such as MSG, and artificial sweeteners like aspartame. Unfortunately, this kind of diet is a near-foolproof prescription for chronic disease... Not only are you getting lots of what you don't need, you're quite simply not getting enough real nutrients!

While two-thirds of American adults are now either overweight or obese, many if not most of them are also, simultaneously, malnourished.

According to the graph shown during Dr. Wahls speech, less than half of all Americans get enough vitamin B6 and magnesium in their diet. More than 70 percent do not get sufficient amounts of iodine, and a whopping 80 percent do not get enough omega-3 fat from their diet. This, by the way, is why animal-based omega-3 is one of the few supplements I recommend to virtually everyone. In comparison, ancient peoples and natives around the world who have not significantly altered their diet over time, consume anywhere between two-fold to 10-fold the amount of today's recommended daily allowances (RDA) of nutrients!

Dr. Wahls altered her diet to reflect the Paleo-style diet of the hunter-gatherers of old as follows:

3 cups daily (equal to one dinner plate, piled high) of green leaves, such as kale, which are high in vitamins B, A, C, K, and minerals
3 cups daily of sulfur-rich vegetables from the cabbage- and onion- families, mushrooms and asparagus
3 cups daily of brightly colored vegetables, fruits and/or berries, which are a good source of antioxidants
Wild fish for animal-based omega-3's
Grass-fed meat
Organ meats for vitamins, minerals and CoQ10
Seaweed for iodine and selenium

She eliminated processed foods, grains, and starches (which includes potatoes and corn). Amazingly, she began to notice significant improvement in just three months, and at the nine-month mark of her new diet, she was able to go on an 18-mile bike ride! This is astounding when you consider that over the past seven years her condition had deteriorated to the point that she had to sit in a reclined zero-gravity chair and could only walk short distances using two canes.

That is the power of nutrition!

I'd like to add a few suggestions though. Two factors in particular that can have a profound impact are vitamin D and artificial sweeteners such as aspartame. Vitamin D deficiency can play an important role in MS, and aspartame toxicity has been known to mimic diseases such as MS, so addressing these two items should be at the top of your list—in addition to improving your diet, of course; not in lieu of dietary changes.

LINKS BETWEEN LACK OF SUN EXPOSURE, EPSTEIN-BARR VIRUS & MS

Optimizing your vitamin D levels, which is one of the best things you can do for your health in general, is also one of the best preventive strategies against autoimmune diseases like MS.

A large number of studies have confirmed that your risk of MS increases the farther away you live from the equator. In fact, a lack of sunlight was identified as a risk factor for MS as early as 1922. Within the United States, your risk of developing MS roughly doubles if you spend your childhood—up to the age of 15—in northern states than if you live in the south.

Another previously established risk factor is the Epstein-Barr virus, which causes glandular fever. Over a decade ago, German researchers demonstrated the association between EBV and MS, showing that in contrast to control populations, 100 percent of MS patients had antibodies against EBV! The authors suggested that EBV might play an indirect role in MS as an activator of the underlying disease process.

In one recent study, published in the journal Neurology, researchers assessed the relationship between ultraviolet B radiation (UVB) and Epstein-Barr virus (EBV) exposure in British MS patients.

Using English national Hospital Episode Statistics, they obtained the prevalence of MS and infectious mononucleosis (caused by the Epstein-Barr virus) during the seven-year period from 1998 to 2005. The UVB intensity data was collected from the US National Aeronautics and Space Administration. After evaluating the relationships between these three variables: MS prevalence, Epstein-Barr virus prevalence, and UVB intensity, they found that UVB exposure alone could explain 61 percent of the variations of MS cases across England.

When they combined UVB exposure and incidence of glandular fever, 72 percent of the variations could be explained.

The authors concluded that:

"UVB exposure and infectious mononucleosis (IM) together can explain a substantial proportion of the variance of MS. The effect of UVB on generating vitamin D seems the most likely candidate for explaining its relationship with MS. There is a pressing need to investigate the role of vitamin D and EBV and how they might interact to influence MS risk to identify potential prevention strategies."

OPTIMIZING YOUR VITAMIN D LEVELS

Ideally, you'll want to optimize your vitamin D levels by getting regular sun exposure (either outdoors or using a safe tanning bed) as your skin also creates vitamin D sulfate, which is water soluble and can travel freely throughout your body. As Dr. Wahls mentions, sulfur is one of the essential nutrients missing in MS, and according to research by Dr. Stephanie Seneff, vitamin D supplements are unlikely to provide the identical benefits that you get when exposing large amounts of skin to the sun, as oral vitamin D supplements are unsulfated.

Still, studies using oral vitamin D supplements have had positive results, so if you don't have access to regular sun exposure, taking a supplement would definitely be wise. One such study, published in 2004, found that women who took vitamin D-containing multivitamin supplements were 40 percent less likely to develop MS than women who did not supplement. Keep in mind that this study was based on FAR lower vitamin D dosages than what we now know are needed, so if you optimize your levels, you're likely to reduce your risk by more than 40 percent…

From my point of view, there's simply no question that one of the most important physical steps you can take to control your health is to make sure your vitamin D levels are optimized to between 50-70 ng/ml year-round for general health, and between 70-100 ng/ml when treating autoimmune diseases such as MS, heart disease, or cancer.

As for dosage, if you're taking an oral supplement, it's important to understand that there's no dosage at which "magic" happens. The most important factor is your serum level, so you'll want to get your level measured regularly to determine if you need to take more or less than the general recommendation to stay within the optimal range. That said, based on the most recent research by GrassrootsHealth—an organization that has greatly contributed to the current knowledge on vitamin D through their D* Action Study—it appears as though most adults need about 8,000 IU's of vitamin D a day.

DANGERS OF ASPARTAME

According to some experts, such as Dr. Russell Blaylock, a professor of neurosurgery at the Medical University of Mississippi, the damage caused by ingesting excessive amounts of aspartic acid from aspartame can cause serious chronic neurological disorders and a myriad of other acute symptoms.

Aspartic acid is an amino acid. Taken in its free form (unbound to proteins) it significantly raises the blood plasma level of aspartate and glutamate.

Dr. Wahls mentions the importance of antioxidants for proper cell- and brain function. The aspartate and glutamate in aspartame have the opposite impact. Too much aspartate or glutamate in your brain kills certain neurons by allowing the influx of too much calcium into the cells. This influx triggers excessive amounts of free radicals, which kill the cells. This is why aspartate and glutamate are referred to as "excitotoxins," as they "excite" or stimulate your neural cells to death. Aspartame also rapidly metabolizes to methanol, another potent neurotoxin.

Aspartame toxicity often reveals itself through central nervous system disorders and compromised immunity, and can mimic the symptoms of and/or worsen several diseases that fall into these broad categories.

Multiple sclerosis, Parkinson's disease, Alzheimer's disease, Fibromyalgia, Arthritis, Multiple chemical sensitivity
Chronic fatigue syndrome, Attention deficit disorder, Panic disorder, Depression & other psychological disorders,
Lupus, Diabetes & diabetic complications, Birth defects, Lymphoma, Lyme disease, Hypothyroidism

HOW TO TREAT MS (& OTHER AUTO-IMMUNE DISEASES) WITHOUT DANGEROUS DRUGS

The conventional treatment plan for MS includes extremely toxic medications, such as:

Prednisone, a steroid hormone that can significantly impair your immune system, and cause diseases like osteoporosis and cataracts
Interferon. This drug is quite deceptive, because even though it's a natural substance, it's typically given in a dose that shuts down your body's natural feedback loop. As a result, it tends to do more harm than good.

It is my strong recommendation to not use these drugs, as they are some of the most toxic drugs used in the field of medicine. Dr. Wahls is a poster-child for the complete lack of benefit gleaned from such drug treatments, and the profound healing that can be achieved using nutrition, and her dietary recommendations are spot-on.

Below is a summary of my lifestyle recommendations for MS. Many are identical to the general-health principles I've been teaching for years, but a few stand out as being specifically applicable to the treatment of autoimmune diseases such as MS.

Optimize your vitamin D levels – This is an essential step, and while the optimal level for general health lies between 50-70 ng/ml, when treating diseases such as cancer, heart disease, or autoimmune diseases, your level should ideally be somewhere between 70-100 ng/ml. The preferred method to raise (and maintain) your vitamin D levels is by regularly exposing large amounts of your skin to sunshine, or by using a safe tanning bed. If neither is available, you can use an oral supplement of vitamin D3.

As a general guideline, vitamin D experts recommend 8,000 IU's per day for adults, and about 35 IU's per pound for children, but you should take as much as is necessary to elevate and maintain your blood levels within the optimal range.

Get plenty of animal-based omega-3 fats – Secondly, make sure you're getting a good supply of animal-based omega-3 fats, such as krill oil. You also need to avoid damaged, processed fats found in most all processed foods. Especially damaging are the omega-6 fats found in soy-, canola-, and corn oil. These are usually highly oxidized and also contain trans fats and cyclic fats that imbed themselves into your cell membranes, distorting the cellular functions. The majority of these three oils are also genetically engineered, which can have its own set of health ramifications.
Eliminate sugar, particularly fructose – Another crucial element is to eliminate as much sugar and fructose as possible from your diet. Cutting out processed foods and sweetened beverages will go a long way to reduce excess fructose, in addition to eliminating the majority of damaging fats in your diet. You simply must keep your daily total fructose intake below 25 grams.

If you haven't yet grasped the toxic nature and profound health dangers of fructose, now's the time to get with it. Sugar can contribute to the development of a number of autoimmune diseases, such as arthritis, asthma, and multiple sclerosis. It also increases uric acid levels, which leads to chronic, low-level inflammation, which has far-reaching consequences for your health.

Eliminate pasteurized milk and dairy—This is another critical element. Studies have shown that cow's milk consumption is correlated with MS prevalence (Neuroepidemiology 1992;11:304-12, and Neuroepidemiology 1993;12:15-27).
Avoid aspartame and commercial fruit juices. Aspartame rapidly metabolizes to methanol, a potent neurotoxin. Additionally, fruits and vegetables are also loaded with methanol but when they are consumed fresh it is bound to pectin and your body does not have the enzymes to break it down. However, when fruits and vegetables are processed and put into glass jars or cans the methanol dissociates and can be liberated in high quantities.
Eat plenty of raw food – This is an important principle for optimal health that I normally recommend for everyone. However, I've found that for people with severe autoimmune disease, it's even more important. Some of the most dramatic improvements we've seen in patients using nutritional changes have come about as the result of eating a majority of their food raw instead of cooked.
Fermented Vegetables. Optimizing your gut bacteria may be one of the most profound ways to improve your health. In the near future I hope to be doing a large number of interviews with Dr. Natasha Campbell McBride that goes into great detail on how to implement these valuable foods and many other details of recovery.
Check your iron levels—Excess iron can cause damage to the endothelium, the inner lining of blood vessels as well as create massive amounts of free radicals. It can also damage your DNA. Therefore, if you have MS it is very important to check your blood for iron overload, a process that is easily done through a simple blood test called a serum ferritin test. The healthy range of serum ferritin lies between 20 and 80 ng/ml. Below 20, you are iron deficient, and above 80, you have an iron surplus. Ferritin levels can go really high. I've seen levels over 1,000, but anything over 80 is likely going to be a problem. The ideal range is between 40-60 ng/ml.

If you find that your iron levels are high, simply donate your blood. Normally, a person would require 1-3 blood draws per year, up to as many as one per month if your system can tolerate it, until your ferritin levels have been sufficiently lowered.

Low-dose Naltrexone and alpha lipoic acid – One of the newer treatment strategies for MS is low dose Naltrexone (LDN), along with alpha lipoic acid. Naltrexone (generic name) is a pharmacologically active opioid antagonist, conventionally used to treat drug- and alcohol addiction – normally at doses of 50mg to 300mg. As such, it's been an FDA approved drug for over two decades.

However, at very low dosages (3 to 4.5 mg), naltrexone has immunomodulating properties that may be able to successfully treat cancer malignancies and a wide range of autoimmune diseases, including multiple sclerosis. As explained on the informative website LowDoseNaltrexone.org, when you take LDN at bedtime—which blocks your opioid receptors for a few hours in the middle of the night—it is believed to up-regulate vital elements of your immune system by increasing your body's production of metenkephalin and endorphins (your natural opioids), hence improving immune function.
Dr. Bert Berkson is an expert on this regimen. For more information about his findings and successes using this combination, please review this previous article.

Mercury detox – Mercury is clearly a neurotoxic poison that should be avoided, so avoiding fish and refusing or removing mercury dental amalgams are also important aspects. Certain supplements can also help eliminate mercury from your system, such as chlorella, and OSR (Oxidative Stress Reliever) developed by Dr. Boyd Haley.
Address early childhood emotional traumas—Last but certainly not least, in my experience with MS patients, there is nearly always a precipitating traumatic emotional event that causes your immune system to crash, leading to the disease. Just as vitamin D deficiency seems to be present in most cases of autoimmune disease, there is also typically an emotional element involved. More often than not, some form of hidden emotional wound can be found in patients suffering with autoimmune diseases like MS.

Typically, this wounding occurred at a very young age, almost always before the age of seven; often before the age of five. Issues related to this event need to be addressed by using an effective energy psychology tool like the Emotional Freedom Technique (EFT), but only with the help of an experienced practitioner.

A microhistory set to Adele’s Someone Like You

2011-12-15T17:28:00.001-06:00

A microhistory. An extremely short documentary. In this case, the music lyrics are all the words need to envolk such emotion and understanding in the viewer. It's mesmerizing. So much so, that you will probably have to watch it several times to get the full context.

Gluten might be killing you; Did you know that?

2011-12-14T23:59:00.001-06:00

Something you're eating may be killing you, and you probably don't even know it!

If you eat cheeseburgers or French fries all the time or drink six sodas a day, you likely know you are shortening your life. But eating a nice dark, crunchy slice of whole wheat bread—how could that be bad for you?

Well, bread contains gluten, a protein found in wheat, barley, rye, spelt, kamut, and oats. It is hidden in pizza, pasta, bread, wraps, rolls, and most processed foods. Clearly, gluten is a staple of the American diet.

What most people don't know is that gluten can cause serious health complications for many. You may be at risk even if you don't have full blown celiac disease.

In today's blog I want to reveal the truth about gluten, explain the dangers, and provide you with a simple system that will help you determine whether or not gluten is a problem for you.

The Dangers of Gluten
A recent large study in the Journal of the American Medical Association found that people with diagnosed, undiagnosed, and "latent" celiac disease or gluten sensitivity had a higher risk of death, mostly from heart disease and cancer. (i) [Which is curious, as most generally believe that heart disease is linked to saturated fat and meat consumption.]

This study looked at almost 30,000 patients from 1969 to 2008 and examined deaths in three groups: Those with full-blown celiac disease, those with inflammation of their intestine but not full-blown celiac disease, and those with latent celiac disease or gluten sensitivity (elevated gluten antibodies but negative intestinal biopsy).

The findings were dramatic. There was a 39 percent increased risk of death in those with celiac disease, 72 percent increased risk in those with gut inflammation related to gluten, and 35 percent increased risk in those with gluten sensitivity but no celiac disease.

This is ground-breaking research that proves you don't have to have full-blown celiac disease with a positive intestinal biopsy (which is what conventional thinking tells us) to have serious health problems and complications—even death—from eating gluten. [I am gluten intolerant, not celiac, and I do get an inflamed gut when I consume wheat gluten. I also see decreases in my fitness; not to mention my depression can get out of control as well. Most people won’t consider that their brain chemistry is also linked greatly to what they consume.]

Yet an estimated 99 percent of people who have a problem with eating gluten don't even know it. They ascribe their ill health or symptoms to something else—not gluten sensitivity, which is 100 percent curable.

And here's some more shocking news ...

Another study comparing the blood of 10,000 people from 50 years ago to 10,000 people today found that the incidences of full-blown celiac disease increased by 400 percent (elevated TTG antibodies) during that time period. (ii) If we saw a 400 percent increase in heart disease or cancer, this would be headline news. But we hear almost nothing about this. I will explain why I think that increase has occurred in a moment. First, let's explore the economic cost of this hidden epidemic.

Undiagnosed gluten problems cost the American healthcare system oodles of money. Dr. Peter Green, Professor of Clinical Medicine for the College of Physicians and Surgeons at Columbia University studied all 10 million subscribers to CIGNA and found those who were correctly diagnosed with celiac disease used fewer medical services and reduced their healthcare costs by more than 30 percent. (iii) The problem is that only one percent of those with the problem were actually diagnosed. That means 99 percent are walking around suffering without knowing it, costing the healthcare system millions of dollars.

And it's not just a few who suffer, but millions. Far more people have gluten sensitivity than you think—especially those who are chronically ill. The most serious form of allergy to gluten, celiac disease, affects one in 100 people, or three million Americans, most of who don't know they have it. But milder forms of gluten sensitivity are even more common and may affect up to one-third of the American population.

Why haven't you heard much about this?

Well, actually you have, but you just don't realize it. Celiac disease and gluten sensitivity masquerade as dozens and dozens of other diseases with different names.

Gluten Sensitivity: One Cause, Many Diseases
A review paper in The New England Journal of Medicine listed 55 "diseases" that can be caused by eating gluten. (iv) These include osteoporosis, irritable bowel disease [me], inflammatory bowel disease [me], anemia [me], cancer, fatigue, canker sores, (v) and rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. Gluten is also linked to many psychiatric (vi) and neurological diseases, including anxiety, depression [me], (vii) schizophrenia, (viii) dementia, (ix) migraines, epilepsy, and neuropathy (nerve damage). (x) It has also been linked to autism.(ix)

We used to think that gluten problems or celiac disease were confined to children who had diarrhea, weight loss, and failure to thrive. Now we know you can be old, fat, and constipated and still have celiac disease or gluten sensitivity.

Gluten sensitivity is actually an autoimmune disease that creates inflammation throughout the body, with wide-ranging effects across all organ systems including your brain, heart, joints, digestive tract, and more. It can be the single cause behind many different "diseases." To correct these diseases, you need to treat the cause—which is often gluten sensitivity—not just the symptoms.

Of course, that doesn't mean that ALL cases of depression or autoimmune disease or any of these other problems are caused by gluten in everyone—but it is important to look for it if you have any chronic illness.

By failing to identify gluten sensitivity and celiac disease, we create needless suffering and death for millions of Americans. Health problems caused by gluten sensitivity cannot be treated with better medication. They can only be resolved by eliminating 100 percent of the gluten from your diet.

The question that remains is: Why are we so sensitive to this "staff of life," the staple of our diet?

There are many reasons ...

They include our lack of genetic adaptation to grasses, and particularly gluten, in our diet. Wheat was introduced into Europe during the Middle Ages, and 30 percent of people of European descent carry the gene for celiac disease (HLA DQ2 or HLA DQ8), (xii) which increases susceptibility to health problems from eating gluten.

American strains of wheat have a much higher gluten content (which is needed to make light, fluffy Wonder Bread and giant bagels) than those traditionally found in Europe. This super-gluten was recently introduced into our agricultural food supply and now has "infected" nearly all wheat strains in America.

To find out if you are one of the millions of people suffering from an unidentified gluten sensitivity, just follow this simple procedure.

The Elimination / Reintegration Diet
While testing can help identify gluten sensitivity, the only way you will know if this is really a problem for you is to eliminate all gluten for a short period of time (2 to 4 weeks) and see how you feel. Get rid of the following foods:

• Gluten (barley, rye, oats, spelt, kamut, wheat, triticale—see www.celiac.com for a complete list of foods that contain gluten, as well as often surprising and hidden sources of gluten.)

• Hidden sources (soup mixes, salad dressings, sauces, as well as lipstick, certain vitamins, medications, stamps and envelopes you have to lick, and even Play-Doh.)

For this test to work you MUST eliminate 100 percent of the gluten from your diet—no exceptions, no hidden gluten, and not a single crumb of bread.

Then eat it again and see what happens. If you feel bad at all, you need to stay off gluten permanently. This will teach you better than any test about the impact gluten has on your body.

But if you are still interested in testing, here are some things to keep in mind.

Testing for Gluten Sensitivity or Celiac Disease
There are gluten allergy/celiac disease tests that are available through Lab Corps or Quest Diagnostics. All these tests help identify various forms of allergy or sensitivity to gluten or wheat. They will look for:

• IgA anti-gliadin antibodies

• IgG anti-gliadin antibodies

• IgA anti-endomysial antibodies

• Tissue transglutaminase antibody (IgA and IgG in questionable cases)

• Total IgA antibodies

• HLA DQ2 and DQ8 genotyping for celiac disease (used occasionally to detect genetic suspectibility).

• Intestinal biopsy (rarely needed if gluten antibodies are positive—based on my interpretation of the recent study)

When you get these tests, there are a few things to keep in mind.

In light of the new research on the dangers of gluten sensitivity without full blown celiac disease, I consider any elevation of antibodies significant and worthy of a trial of gluten elimination. Many doctors consider elevated anti-gliadin antibodies in the absence of a positive intestinal biopsy showing damage to be "false positives." That means the test looks positive but really isn't significant.

We can no longer say that. Positive is positive and, as with all illness, there is a continuum of disease, from mild gluten sensitivity to full-blown celiac disease. If your antibodies are elevated, you should go off gluten and test to see if it is leading to your health problems.

So now you see—that piece of bread may not be so wholesome after all! Follow the advice I've shared with you today to find out if gluten may be the hidden cause of your health problems. Simply eliminating this insidious substance from your diet, may help you achieve lifelong vibrant health and even increased fitness!

Unlocking the mystery: Starbucks Cranberry Bliss Bar

2011-12-10T00:50:00.001-06:00

My very first job—at age almost-15—where I actually earned a tax deducted paycheck was working in a restaurant in Aurora, Nebraska. I started as a busboy; worked my way up the ranks as a server; dishwasher; salad bar prep/cook; pastry sous-chef; and finally landed a position as a pastry chef. At age 15/16. With no formal training other than working alongside the exiting pastry chef. It’s Aurora, NE mind you—NOT NYC.

Growing up the son of a single father who’s occupation kept him away from home 3-4 weeks each month, my brother and I were taught well the ways of the kitchen. My dad’s cooking would be considered southern comfort foods; similar to that of Paula Deen but without all the pomp and circumstance—but definitely with all the butter. We learned how to prepare all of our meals, and though my brother found most cooking to be laborious, I found something fascinating with throwing things together to see if they worked. I guess that’s the scientific/analytical side of me. I loved experimenting in the kitchen; and I still do.

Over the years, my friends and family have come to know me as a foodie—a food critic—artist—connoisseur—junky. I love food. And not just eating it. But also the creation of it. I’ve been making cheese and wine for a couple years now. And I even have my own copyrighted wine label.

Now that you’ve gotten to know the foodie who stands before you, let me further share a special gift that I have: My palette! If superpowers existed, mine would be—and it is, because they do—my astute sense of taste.

I absolutely love to taste something, pick apart the flavors, and then if I love it, I try to reproduce it. And generally, after a failed attempt or two, I come up with something that rivals the original. My last experiment was the roasted red pepper and tomato soup at Trader Joe’s, which I only tasted a two tablespoon sample—ONCE. I was instantly inspired. And I made a very close knock-off within a few short hours of tasting the sample.

If you’ve been following my Facebook or Twitter updates, you’ll know full-well that my current food puzzle is my absolute favorite Starbucks holiday treat: the Cranberry Bliss Bar! A baked good. A pastry. A complex masterpiece. A CHALLENGE!!! At $2.45/each, an unemployed foodie can’t exactly afford to have one of these babies whenever he gets the hankerin’! I figured I could make at least a dozen for a fraction of the cost.

The idea to master this masterpiece came Wednesday evening when I enjoyed my first bar of the Christmas season. Then the crack-like-addiction hit. Thursday morning on my way to a meeting, I stopped in at Starbucks to get another Cranberry Bliss Bar. This time I unsafely focused my attention to my palette—discerning flavor notes as I drove across town. Who cares about the other drivers around me, I was on a mission! A FOODIE MISSION!

I worked with full bites, getting frosting and cake together and rolling it across my tongue. “This bar tastes like holiday cheer!” That’s all I could come up with. A very complex equation. I then focused my attention to the easy part. The frosting! Once you know how to make a basic no cook buttercream frosting, you can basically make frosting in any flavor.

THE FROSTING. There are two kinds of frosting/icing on the Cranberry Bliss Bar. This is noticeable by appearance. There is a dull eggshell colored base frosting and then there’s a titanium white icing drizzled on top of that. The base frosting was taken in first. Simple. Cream cheese frosting. Nothing huge there; simply replace the butter with cream cheese and you have cream cheese frosting. The titanium white icing was more complex. It had a thicker, almost waxy consistency, with fruity orange notes. Nothing more than orange and vanilla though. I gathered that they made the waxy consistency by adding shortening—kind of like what’s done in chocolatiering to create a smooth, semi-hard, wax-like consistency.

THE CAKE. This took a lot out of me. Cranberries were visually evident. Weird, tiny orange flecks also visually stood out. I tasted those a couple times to make sure... Yep. Ginger! Makes sense, it’s a common holiday aromatic. (Not a spice. I’m a foodie, remember?). The cake... Something strange about the cake’s consistency. Not really cake-like. Not really a true blondie (blonde brownie). Fascinating. I noted that the cake was dense, instead of light and fluffy. More like a brownie, but not crumbly at all. Fairly moist. Oh, and I discovered WHITE CHOCOLATE chunks buried within the cake.

ATTEMPT #1. I made my cake base from scratch. I did a little researching through my recipes before I got started. I made some notes about leaving baking soda out of my kitchen chemistry in the creation of this knock-off. Baking soda will cause the cake to rise and expand—I didn’t want a fluffy cake—I wanted something more dense but with even leavening/smoothing. So I used baking powder only, and a very small amount for what I wanted to achieve—there is a flour ratio equation, but it’s more trial and error though because baking powder and even soda can have an exponential effect. I did use butter in my first attempt, because it’s a safe practice in cake making for an expected consistency.

For the light ginger flavor that makes the bar taste like holiday cheer, I went with mincing some crystallized ginger. I tossed into the batter chunks of a Ghirardelli White Chocolate bar—definitely can’t forget those! I also used ONLY brown sugar in the cake, as I wanted that warm “blondie” taste.

I followed the typical baking equation: 350º oven for X amount of minutes (generally 25-30 for 9x13” glass cake pan). And VIOLA! Something amazing came out of the oven. I let the cake cool; whipped up my icing and frosting; and assembled those naughty triangles you see to the right.

This morning (Friday) when I arose from my slumber, I anxiously rushed to the kitchen to sample and critique my creation. Upon my first bite I wasn’t overly enthused with the cake, but the frosting/icing combo was spot on with the Starbucks original. I figured the cake’s consistency wasn’t quite right because it was still cold from being in the fridge all night. So I waited about an hour for another piece to come to temperature. I sampled it. The cake’s taste was there, but the consistency wasn’t. The texture was too “cake-brownie” and not a blondie consistency at all. I’ve since ate two more bars and have decided that I will make a second attempt at these tonight.

The biggest change that I will make to the cake is cutting out butter altogether. My Top Secret Super Simple Brownie recipe has no butter in it, and those little delicacies would be exact replicas of the Bliss Bars—if I just leave out the cocoa. I’ve also decided that when I make these bars tonight, I’m adding WAY MORE Ghirardelli white chocolate bar chunks! And I’m going to do a combo of powdered ginger and minced crystallized ginger.

Before I rush to the kitchen to get started, I would like to promise to those who received my “First Attempt” bars today— You will get some of the “Second Attempt” bars if they are better than the first. Just let me know if you want some. Or else if they’re perfect, THEY’RE ALL MINE!!!

*** I hate to be a Scrooge, but I won’t be posting the recipe or giving it out. But wait, there’s more! I WILL, however, post a recipe of the Paleo version that I will be creating after perfecting the less-than-healthy Starbucks original.

What if Tebow were Muslim?

2011-12-07T00:49:00.001-06:00

I love Tim Tebow. I seriously do. And after reading this article, which has nothing to do with what much of this site is about, I felt compelled to share it because these things need to be considered heavily.

Article by Jen Engel on Fox Sports

Imagine for a second, the Denver Broncos quarterback is a devout follower of Islam, sincere and principled in his beliefs and thus bowed toward Mecca to celebrate touchdowns. Now imagine if Detroit Lions players Stephen Tulloch and Tony Scheffler mockingly bowed toward Mecca, too, after tackling him for a loss or scoring a touchdown, just like what happened Sunday.

I know what would happen. All hell would break loose.

Stinging indictments issued by sports columnists. At least a few outraged religious leaders chiming in on his behalf. Depending on what else had happened that day, they might have a chance at becoming Keith Olbermann's Worst Person In The World.

And there would be apologies. Oh, Lord, would there be apologies — by players, by coaches, possibly by ownership with a tiny chance of a statement from NFL commish Roger Goodell.

You cannot mock Muslim faith, not in this country, not anywhere really.

It is primarily a respect issue, because religion is sacred and should be off limits. Yet when Tulloch and Scheffler dropped to a knee to mock how Tebow prays — an action known as “Tebowing” that has gone viral among the public, too — we yawned and told Christians to lighten up. We blamed Tebow for making a show of honoring God rather than himself in moments of joy. We excused them because Tulloch said he was mocking "Tebowing," not God.

Because ridiculing a man who chooses to honor God is so much better, right?

His religious fervor is an easy target for the vitriol spewed from those who dislike him, but the reasons are much deeper than that. From his advocacy of abstinence to his infamous “You will never see another team play this hard” speech at Florida, it is like he is too good to be true. He is too nice, and thereby we want him to trip up so we can feel better. We want him to be revealed as a hypocrite, and when that fails to happen, we settle for gleefully celebrating his failures on the football field. And why? Because he dares to say thanks?

I keep telling myself I am done with this Tebow debate only to be drawn offside, this time by a Lions player I had never heard of and a viral web meme that sprouted this week that had fans flooding an ESPN story’s comments section with viciously funny, yet downright mean and very sacrilegious quips of the “X > Tebow” formula.

What this whole repeating cycle of Tebow — rip his game, mock his faith, rise to his defense, repeat — has revealed about religious discourse in America is ugly. We have become so enamored of politically correct dogma that we protect every minority from even the slightest blush of insensitivity while letting the very institutions that the majority holds dear to be ridiculed. And this defense that Tebow invites such scrutiny with his willingness to publicly live as he privately believes calls into question what exactly it is we value.

One of the things Boomer Esiason got right earlier this week in his vicious, radio-show takedown on Tebow as a quarterback was how personal the criticism is. A good many NFL players and fans seem to be rooting for this guy to be a massive failure.

I could not figure out what was causing this onslaught of venom for a guy almost everybody claims to like, and I finally decided it is more about us. He makes us uncomfortable. He is a reminder that the blue-red, liberal-conservative fight over taking God out of everyday life is intellectually dishonest. He is too good.

Tebow is proof that God goes comfortably into whatever arena of your life you wish to take Him. I used to work with a great guy, Simon Gonzalez, a very devout Christian, and he prayed before every meal. Others would be killing free press meals and he would stop, bow his head and silently say thanks. He was not making a spectacle of his beliefs. He believed that God deserved thanks for what was before him, and not just when convenient for Simon. And people would squirm — not because what he was doing was wrong but because it was right. It is the same for Tebow.

There is no organized prayer led by Goodell before every game and no mandate for a post-touchdown prayer. Players such as Tebow — and he certainly is not alone in his belief and faith in the league — do so because consciences request it.

That others chose to mock — and Tulloch is in good company with many journalists I call friends and web posters with a wicked sense of humor — reminds me very much of the final line of The Paradoxical Commandments so often attributed to Mother Teresa. “You see, in the final analysis, it is between you and God; it was never between you and them anyway.”

And everybody is getting dropped in the grease on this one.

The defenses of Tebow, by Christians, are so ugly it defeats the point. This is where Christianity so often loses people, the ardent preaching of the gospel of “I'm Right, You're Wrong” and the demand for tolerance and the unwillingness to grant it. Because if Tebow were Muslim and did celebrate by bowing to Mecca, that would deserve respect too. Same for a Jewish player, yet why do I see that blowing up into an ugly mess as well? The level of discourse about religion in this country is frankly embarrassing, a bastard child of political discourse.

The only one who looks good in all this — maybe too good for some — is Tebow.

I find it especially telling that Tebow rarely lectures and does not fight back. He did not create Tebowing, nor is he responsible for it blowing up hipster style. It was kind of cool, I thought, after hearing a kid had said he was “Tebowing” while getting chemo.

Tebow is just a guy with the good sense to say thanks. Instead of taking his cue, we mock his faith.

And that says more about us, none of it good.

Goose Island’s Fleur // Kombucha Beer? YES!

2011-11-20T23:07:00.001-06:00

This past year I’ve been heavily adding into my diet probiotics—active strains of bacteria that are consumed for superior gut health. These bacteria are super detoxifiers; great for injecting micro-nutrients that the bacteria produce themselves; these microbes are also awesome at aiding in the digestion of certain foods (gluten, carbohydrates, fat, etc.); there are hundreds of other benefits of consuming probiotics in multiple forms.

My geeky science background plays well into this... I’ve been making my own kefir now for over a year. I started with just one purchase of Trader Joe’s kefir and went almost 13 months with the same culture—just reserving a quarter cup as starter after every production. Then about a little over a month ago I inherited a small amount of kefir grains. That small amount has multiplied into 50x the size of what I started with.

Most recently I tried my hand at culturing a Kombucha SCOBY (Mother). I attempted this from a single bottle of raw kombucha that I bought at Open Harvest. SCOBY is an acronym for Symbiotic Community Of Bacteria and Yeast—this is the “mushroom” (or what people refer to it as) that floats on top of the kombucha. I was successful in getting a healthy Kombucha Mother to grow—and GROW she did! I’m at the point now that I’m giving away a healthy off-spring Kombucha Mother that has been generated from my current culture. I actually have 3 Mothers now and I’m considering starting a separate Kombucha tea culture—hibiscus tea! I was doing some research on hibiscus tea kombucha and discovered that my favorite beer brewery, Goose Island (Chicago’s Craft Beer), actually has a hibscus tea kombucha beer. HOLY EPIC BEER, BATMAN!

I found this video (watch and enjoy!):

Run Free! The way we ran in the past, is the way the future runs

2011-11-04T00:09:00.001-05:00

We were once the greatest endurance runners on earth. We didn’t have fangs, claws, strength or speed, but the springiness of our legs and our unrivaled ability to cool our bodies by sweating rather than panting enabled humans to chase prey until it dropped from heat exhaustion. Some speculate that collaboration on such hunts led to language, then shared technology. Running arguably made us the masters of the world.

So how did one of our greatest strengths become such a liability? The data suggests up to 79 percent of all runners are injured every year according to the J. B. Snow Biomechanics Laboratory at Wake Forest University. What’s more, those figures have been consistent since the 1970s. The director of the Snow Biomechanics Laboratory is currently 11 months into a study for the U.S. Army and estimates that 40 percent of his 200 subjects will be hurt within a year.

Running—It’s become a serious public health crisis.

Nothing seems able to check it: not cross-training, not stretching, not $400 custom-molded orthotics, not even softer surfaces. And those special running shoes everyone thinks he needs? In 40 years, no study has ever shown that they do anything to reduce injuries. On the contrary, the U.S. Army’s Public Health Command concluded in a report in 2010, drawing on three large-scale studies of thousands of military personnel, that using shoes tailored to individual foot shapes had “little influence on injuries.”

Barefoot-style shoes are now a $1.7 billion industry. But simply putting something different on your feet doesn’t make you a gliding Tarahumara (Indigenous person of Mexico—fastest 100-mile runners; even into geriatric ages). The SINGLE BEST WAY isn’t about footwear. It’s about form. Learn to run gently, and you can wear anything. Fail to do so, and no shoe—or lack of shoe—will make a difference.

Now watch this video from the New York Times: The Lost Secret of Running

Oxymoron: Artery-clogging Saturated Fat?!

2011-10-02T23:50:00.001-05:00

An Oxymoron from a Moron...

Watch this clip from the documentary Fat Head—Guess what? Fat and cholesterol don't cause heart disease! The theory was based on bogus science from the very beginning.

Jake lives and preaches the Paleo approach

2011-10-02T23:16:00.001-05:00

My hardest sell is the “no grains” part. People cannot seem to wrap their heads around that even WHOLE GRAINS are bad. “But they’re WHOLE GRAINS! They’re not processed, right? So they’re okay. Right?!”

BUT WHY NO GRAINS?

So, you are looking for a new way to eat and stumbled across a Paleo Challenge. Cool. You can imagine channeling your inner caveman and are ready to take a crack at this Paleo shtick. You imagine shopping and in your head you have fruits, veggies, and whole grains as your primary foods. This seems perfect! Old School! Then you do a little reading on what the Paleo approach to eating actually IS and you are... CONFUSED. Lean meats, seafood, veggies, fruits, roots, tubers, nuts and seeds. That’s what Paleo IS. What it is NOT is grains, legumes, and dairy.

No, Really.
This is the point where the brakes are applied and a host of excuses, concerns and stalling come into play. I get it, I was there too. Unfortunately, most folks will not just get in and give Paleo a shot for 30 days, see if they Look, Feel and Perform better and let that be the deciding factor. Instead folks need “convincing” and in order to do that things can get a bit technical. Before I get to that specifically, let me use this example: A little kid asks you why the sky is blue, and not green. How do YOU answer that?

I’m waiting.
If you do not have a physics background the answer is largely “well, the sky is just blue”, but obviously that is a complete copout and we can do better than that. We can talk about optics, light scattering, the interaction of light with our atmosphere, a little quantum mechanics and we can actually construct a mathematical model describing WHY they sky is blue. Granted, this may make the little kid run into traffic just to avoid this geekfest, but the reality is explaining something as “simple” as why the sky is blue can be a daunting task. Everyone agree on that? Good. Now I’m going to throw something out there that will shock and confuse you: Grains, those staples of the Food Pyramid, the back bone of Government sponsored food programs to make you “healthy” ... are in fact, not good for you. There, I said it.

Your feelings are likely running the gamut from terror at the prospect of shelving your love affair with bagels and breakfast cereal to outright anger that some biochemist twerp suggest that the government and media do not have our best interests at heart in their collective food recommendations. Well Buttercup, just like the process of explaining WHY the sky is blue might be challenging, so to is the process of explaining why grains (legumes and dairy too) are not great for you. So, if you have a good background in anthropology, biochemistry, immunology, evolutionary biology and genetics, then we can have a conversation about this (and oddly enough you’d agree with the stuff I’m about to write) but if you have not squandered your life in these scientific pursuits, then you will need to take this as a primer, follow-up with the links I provide and become educated on the topic. BUT, please just try a Paleo Challenge for 30 days (my gym, MAS LifeStyle, will be conducting one soon). See how you Look, Feel and Perform. Track biomarkers of health (blood pressure, cholesterol, C-reactive protein) and let these standards drive your assessment (these are simple/affordable blood chemistry tests you can have taken at the start of your 30-Day Challenge, and at the end). You might not ever understand the science behind this stuff but you can certainly reap all the benefits without any of the understanding. As an aside, most Anthropologists at the University of Nebraska agree with what I have to say. Interestingly however, the UNL Nutritional “Science” department does not agree with me, and would love to see me take a spill down a large flight of stairs. Neither does nearly all of the American [insert health department/disease] Associations. Interesting, no?

The Anthropology Perspective
One way of looking at why grains are problematic for folks is that they are “Evolutionarily Novel.” That means they are new to our species and pose a problem for our health due to a miss match between our genetics and some elements in the grains. Now, this information is in fact accurate, but from a scientific perspective, it’s a shaky place to build an argument. Olive oil is “evolutionarily novel” but is quite good for us, so just because something is new to our diet does not guarantee that it is bad. This concept is important, however, when we try to figure things out like what ratio of protein, carbs or fat is “good” for us. (Heard of the Zone Diet, fellow CrossFitters? Well, this should be interesting then...) When we look at the literature we find populations that eat both high fat and high carb that are quite healthy. What is interesting however is when we look at some populations like the Kitavans, we see hunter-gatherers who eat a high carb diet yet suffer little or no western diseases. Well, until they include grains in their diets. The amount of carbs does not change, the type does. Which leads us to my tighter argument about grains, the molecular biology perspective.

Molecular Biology
When we consider grains they are the reproductive part of the plant. If that grain gets eaten, that’s it. Evolution usually arms critters with teeth, thorns, fast feet, poison or a combination of these strategies to avoid becoming a snack. Grains are no exception and they employ a remarkable array of chemical defense methods to avoid their consumption. These include anti-nutrients such as phytates, biologically active lectins, and immunoreactive proteins.

Phytates
Phytic acid binds to metal ions like calcium, magnesium and iron. Grains are loaded with phytates. Worried about bone health or iron deficiency anemia? (the anemia thing—that’s me! Remember how badly anemic I was last year, and probably years prior? I had the standard triathlete or “endurance” high-carb/grain diet.) Grains are not your pals!

Lectins
Lectins are a huge class of molecules that living things use in quite a number of ways. Most lectins are harmless, some are actually therapeutic (some lectins derived from bananas show promise in fighting various forms of HIV) but some lectins are also bad for your health. Grains contain lectins which can damage the gut lining, which increases inflammation and is a newly discovered feature of not only autoimmune disease but also insulin resistance and liver pathology.

Immunoreactive proteins
Perhaps the most well-known grain protein is gluten which most folks now associate with the autoimmune disease Celiac. Well, all grains contain similar proteins to gluten; oats have Avenin, Corn has zein, and rice has orzenin and what all these proteins have in common is a high content of the amino acid proline. Proline makes these proteins difficult to break down via normal digestion and they to appear to have negative effects on the gut lining and overall health.

|| But what about carbs on Paleo?

Good question but before I answer that, I have a few questions for you:

Who are you?
What are your goals?

These are not dirty-hippy, existentialist questions, but rather questions like “Are you overweight?—Significantly? Do you have any symptoms consistent with high insulin levels (fat stored around the waist, high blood pressure, elevated triglycerides)? If so, you do not NEED carbs my friend, you need to fix your little red wagon. Carbs, be they Paleo or not, are not going to be huge friends of yours. You’d be better off to tackle this on the low-carb side, but I digress. Paleo carbs include these wacky things called fruits, vegetables and starchier items like yams and sweet potatoes. If you are a hard training athlete, you will load up on these items, especially post workout. Skeptical? Great! Check out this study in which two groups of insulin-resistant heart patients were put on either a Paleo Diet or a “whole grain” based Mediterranean diet. The Paleo group had a 28% improvement in glucose management. The Mediterranean group improved a barely significant 7% on what the government and most dieticians hold up as the gold standard of nutrition.

Want More?
If you’d like to dig deeper in this topic here are a few good resources for you:

My friend, Tim Ferriss, of Four Hour Work Week and Four Hour Body fame was kind enough to post the grains chapter from Paleo Expert & CrossFitter Robb Wolf’s book, The Paleo Solution. Additionally, you should read every research article published by my Paleo mentor and Robb Wolf’s Masters/Doctoral advisors, Prof. Loren Cordain and Prof. Staffan Lindeberg—BOTH are the go-to Paleo experts of the World.

Simultaneous to starting your research, however, just start your Paleo Challenge and/or stop in at MAS LifeStyle and meet with me (Coach Jake) to learn more or to have your questions answered.

You will be wiser and healthier for the combined efforts!

ADA 2011: A Fresh Look at Processed Foods—Unhealthy influence on Nutritionists

2011-10-02T21:51:00.001-05:00

GRIST—A Beacon in the Smog once again enlightened me. What I am about to share with you might increase your level of distain with the food industry; with the American Dietetics Association; with Nutritionists as a whole—if you haven’t had any issues with these groups in the past, let me forewarn you: YOU ARE ABOUT TO BE EDUCATED!

Clare Leschin-Hoar reports from from the 2011 ADA Convention—Food & Nutrition Conference and Expo (FNCE)...

It's the second day of the Food & Nutrition Conference and Expo (FNCE), the annual conference of The American Dietetic Association (ADA)—often dubbed "the world's largest meeting of food and nutrition experts." One of the morning's sessions -- titled A Fresh Look At Processed Foods—is well attended by around 200-300 registered dietitians (RDs), researchers, policy makers, and health-care providers.

Victor Fulgoni, a 15-year Kellogg's veteran, who now runs a consulting firm called Nutrition Impact, asks the audience for help. "Rather than removing [processed foods] from the diet, let's use the power in this room to get consumers to choose the best processed foods available," he says.

Fulgoni and his co-presenters Connie Weaver and Lindsey Loving tell the audience that not all processed foods are created equally. Furthermore, they say advances like pasteurization have brought important gains in terms of food safety, while stealth nutrition tactics have successfully upped American's intake of nutrients like vitamin D and folic acid.

It's no secret that processed foods have taken a real beating in the eyes of the public—which makes the pleas from the panel all the more startling. "Processed foods have become the default for everything negative, and their benefits are often taken for granted," says Ms. Loving, whose employer, the International Food Information Council, has a board of trustees that includes representatives from Dannon Co., General Mills, Kraft Foods, PepsiCo, and Mars, Inc. Processed foods, she adds, "represent sources of important nutrients for consumers and should be eaten along with fresh fruits and veggies."

|| WHAT?!! Ms. Loving is a quack! Let’s get a sample of her blood and check her blood chemistry.

Dr. Weaver concurs. She works for Purdue University, where her department has secured funding from the likes of Kraft, Nestle, and Monsanto. Repeatedly during the session, panelists urge the audience to "help get the word out" on just which processed foods are better choices, though exactly which ones they mean are never clearly pointed out.

|| Go figure!

The changing face of nutrition

This session is only one of several like it at this year's FNCE, which is said to attract around 6,000 people. The ADA holds sway with approximately 72,000 members, most of which are registered dietitians. But the association, which is known for accrediting nutrition programs around the country, credentialing professionals in the field, publishing peer-reviewed science, and advocating for public policy, is also increasingly under fire for working with some of the nation's largest industrial food producers. (Tom Philpott reported on the trend in 2007 for Grist.) Of course, not all registered dietitians are feeding from the corporate chuck wagon; in fact, many are outwardly critical, and some have left the association all together.

|| Peer-review gives should not be part of the scientific method of qualifying scientific theory. Peer-reviewers are commonly biased to the material they are reviewing; if they have political propaganda or a religious stance that often plays heavily into their accrediting of material.

|| Also, checkout that picture above for HFCS. Do you see that line that reads “Meets FDA Natural Definition” ??? Did you know that on the FDA Transparency website it says:

WHAT IS THE MEANING OF “Natural” ON FOOD LABELS?
From a food science perspective, it is difficult to define a food product that is 'natural' because the food has probably been processed and is no longer the product of the earth. That said, FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances.

This year—as if to reiterate its influence over American's dietary choices—the group announced it would soon be adding the word "nutrition" to its name (as of January 2012, the group will be called the Academy of Nutrition and Dietetics). Meanwhile, the show floor was saturated with booths and displays from companies like Monsanto, Hershey's, Coca-Cola, McDonald's, Cargill, Yum! Brands, Nestle, ConAgra, Mars, Inc., Campbell's, and General Mills.

The ADA's guidelines for corporate sponsorship state:

[Our] procedures and formal agreements with external organizations are designed to prevent any undue corporate influence, particularly where there is a possibility that corporate self-interest might tend to conflict with sound science or ADA positions, policies and philosophies.

But just how they define "influence" is unclear.

Black sheep dietitians

ADA members are encouraged to join practice groups that focus on their area of specialty: elder care, diabetes, sports nutrition, etc. One of the youngest and fastest-growing groups, Hunger and Environmental Nutrition (HEN), sticks out from the rest.

Members look at issues like antibiotic use in animals, clean water issues, and social justice, often finding themselves uncomfortably at odds with some of the messages being promoted by the speakers and corporate sponsors at the FNCE conference. Some have even opted out entirely, giving up the networking, camaraderie, and learning opportunities offered by the conference altogether. Nearly 200 of HEN's 1,400 members have recently joined a separate listserv, launched in April 2011, known as Progressive Nutritionists, where they hope to carve out a place where they can speak freely without the ADA listening in.

"Corporate sponsorship from Coca-Cola and Hershey's broke the camel's back for a lot of members," says Ashley Colpaart, RD, a public policy committee member for HEN, and an instructor at Texas State University. She says part of the reason for creating the listserv was to capture those disenchanted with ADA policies towards corporate sponsorship.

Kelly Horton, RD, is a former HEN group chair; she had been an ADA member since 2004, but she has recently walked away from the organization.

"There are many of us who don't want McDonald's at our expo; we don't want Hershey's as a sponsor," Horton says."There [was] value to being part of HEN, but I didn't want to be a member of HEN if it's part of the ADA."

Corporate influence among RDs isn't limited to the ADA. Bryan Roof is an RD and senior editor at Cooks Illustrated who also writes the monthly "Culinary Corner" column for Today's Dietitian magazine. He says he's recently had to defend using whole ingredients in his recipes, including foods like olive oil and kosher salt, after an RD reader wrote to complain.

|| Oh goodness, someone cooked with REAL FOOD?! What is this world coming too?! Seriously. I couldn’t imagine someone scrutinizing a person over their usage of actual raw/naturally-sourced/sustainable REAL food. That’s just crazy!

On the other hand, flip to the back of the magazine and you'll find a jaw-dropping Q&A interview with Kyle Shadix, a chef and RD who seems to have landed his "dream job" with PepsiCo. When asked what foods he craved, Shadix's responded: "I crave KFC Original chicken thighs, Reese's Peanut Butter Cups, and York Peppermint Patties with Pepsi Max." (The latter is a sugar-free version of the popular soft drink that contains aspartame, potassium benzoate, and nearly double the caffeine.)

This disconnect, evident in Today's Dietitian and elsewhere, doesn't exactly surprise Roof—but he does propose a simple solution. "I would like to see more RDs getting into the kitchen to give advice about how to plan menus and prepare meals at home," he says.

Not everyone looks to registered dietitians for help, but many of those living with serious health conditions like diabetes and obesity are already seeing the impacts of diets heavily weighted toward processed foods. For Horton, not speaking out about this connection would go against her personal code of ethics as well as the code she agreed to when she became an RD.

"The bigger message here," she says, "is that we should not be partnering with companies that are contributing to rising costs of healthcare by way of malnutrition, diabetes and obesity."

A new website is coming...

2011-09-27T12:46:00.000-05:00

I'm not a great CSS coder, but I have discovered that I hate WordPress because they won't let me edit their template's CSS without first paying $30. I think that's hardly worth it.

This post was going to be a "Grand Hazzaah!" with a link revealed to the website, but alas, WordPress is stupid and annoying. So, even though there IS a site that looks pretty nifty with a lot of information and content on it, I can't link you because I'm not impressed.

Over the course of the next few days, I'll be transferring everything over to BlogSpot and doing what I know to overtake a template here and make it my own ;)

See you on the flip-side soon!

Until then...

6-second sprints: Aerobic or anaerobic?

2011-09-22T12:20:00.001-05:00

The title of this post sounds gimmicky, sure. I should start by clarifying that I’m not suggesting endurance athletes go out and hammer training for just a few seconds at a time. But ever since I started reading about the revised energy systems thinking (over at Zone 5 Endurance, Thanks BMack!), I’ve repeatedly asked myself the same question: How short can these intervals be while still eliciting a significant aerobic response?

As it appears, only 6 seconds! No, really!

In a 1993 study, Gaitanos et. al. set out to determine what percentage of energy was driven by each of the two anaerobic energy systems (phosphagenic and glycolytic) during ten 6-second all-out sprints. To do so, the researchers evaluated the relative energy contribution of PCr degradation and glycogenolysis. During the intervals, the researchers measured a substantial, progressive decline in anaerobic contribution marked by a massive drop-off from glycolysis. Researchers theorized that a significant migration to aerobic energy production occurred.

Subjects: 8 healthy male phys ed. students, average age 26.

Test protocol: 6 seconds of maximum-effort sprinting on a cycling erg. followed by 30 seconds of rest (no movement). Times ten. Blood samples and muscle biopsies were taken at multiple intervals before, during, and after the sprints.

Results: A number of variables were evaluated: Peak and mean power output, blood lactate, blood pH, blood glucose, catecholamines, plasma volume, muscle metabolites, ATP production, and others.

Here’s what the analysis revealed about anaerobic energy contribution:

From interval 1 to interval 10, the rate of ATP derived from PCr dropped 45%, while the rate of ATP derived from glycolysis dropped 85%.
Total anaerobic contribution dropped by 65% from the first to the last sprint.

Rate of anaerobic energy generation derived from Gaitanos et. al.

Total anaerobic energy generation derived from Gaitanos et. al.

By the last sprint, the rate of lactate production decreased 10-fold.
Despite a huge reduction in glycolytic energy production, the mean power output between intervals 1 and 10 only fell 27%. See Figure 2 below.

From Gaitanos et. al.

After witnessing the “dramatic” fall-off in glycolytic energy production to 15% of its initial rate, researchers suggested a comparably dramatic fall-off in mean cycling power might have been reasonably expected. But mean power only declined 27%. This warranted an explanation. According to the researchers:

A significant shift to aerobic metabolism at the latter stages of the exercise test, due to a reduced anaerobic energy yield, seems to be the most plausible explanation for the decrease in power generated by the last sprint.

While the study doesn’t measure the exact aerobic contribution and the researchers themselves call the evidence “circumstantial,” these findings lend strong support to the idea that repeated sprint intervals become increasingly aerobic far sooner than commonly understood. Even 6-seconds of max. effort, if repeated as intervals, will elicit a significant increase in aerobic metabolism.

In addition, it is noteworthy that glycolytic contribution appears to all but cease in such short efforts. This effect as noted by Gaitanos et. al. corresponds to that found by Parolin et. al. when measuring similar glycolytic contributions to 30-second sprints. The Parolin et. al. fall-off is depicted below.

Glycolytic drop measured by Parolin et. al. between 1st (A) and 3rd (B) 30-second sprint

Though I haven’t found any literature that discusses the training implications of this type of shift, here’s my preliminary theory: Virtually all high-intensity (interval) training shifts quickly towards aerobic dominance. The will to keep going fast combined with the anaerobic systems’ inability to make it so places brutal, concentrated loads directly on the aerobic system. These brutal, concentrated loads force direct aerobic adaptations, namely the ability to produce ATP aerobically at higher and higher rates (check out this example: the rattlesnake!). As the demand for aerobic ATP increases with continued high-intensity interval repeats and the will to keep going faster, so the aerobic system is forced to increase its ATP production capacity. By enhancing aerobic ATP production capacity in this way, endurance performance may improve significantly. This appears to be a direct consequence of the intense aerobic stimulus of high-intensity training (aka: CrossFit). It also means the parlance of aerobic vs. anaerobic training may require revision to remain meaningful.

I’m going to continue to do research on this theory, and bring future posts and updates on the research and finds as they become available. For now, if you’d like to to read the Gaitanos et. al. study you can find it here as a PDF and also in the Zone 5 Endurance research library.

LOCAL: MAS LifeStyle has a Journal Star Bid & Buy

2011-09-21T13:21:00.001-05:00

Our company, MAS LifeStyle, has a Bid & Buy item up for sale on the Journal Star website. It’s an amazing deal and we’d absolutely love to have you here training and reaching your goals. I love to make athletes out of ordinary people—it’s a huge treat to watch people accomplish tasks they never thought possible!

Feel free to stop in any time at our 33rd & Cornhusker location. If you mention that you read my blog, I’d be honored to give you a week FREE as a trial of my MAS Endurance training.

Not just MILK in your MILK

2011-09-19T00:16:00.001-05:00

Kristin Wartman, a writer for GRIST “A Beacon in the Smog” shines some light on milk consumption and what you’re ACTUALLY drinking... As a STRICT Paleo consumer, I have seen the light and have moved away from milk and dairy all together. And since, I can drop body fat faster and move heavy loads a long distance MUCH FASTER! I’m becoming a “Borderline Freak” as DK calls me :)

Here’s the insight from Wartman:

Milk is truly one of the oldest, simplest whole foods—and we certainly drink a lot of it. According to the USDA, Americans consumed an average of 1.8 cups of dairy per person, per day in 2005.

But is the milk Americans are drinking today the same milk our ancestors drank thousands of years ago? Is it even the same milk our great-grandparents were drinking a hundred years ago? By and large, the answer is NO.

Like many other modern foods, most of the milk sold today has been altered, stripped, and reconstituted. Once minimally processed, milk now undergoes a complicated and energy-intensive process before it ends up bottled and shipped to grocery store shelves. There are so many additives and processes involved that buying a gallon of milk or a cup of yogurt at your grocery store essentially guarantees that you'll get a mixture of substances from all over the country -- and possibly the world. But that's not where it ends; milk by-products also now appear in a wide variety of other processed foods.

Lloyd Metzger, director of the Midwest Dairy Foods Research Center and Alfred Chair of the Dairy Department at South Dakota State, outlined the process: Milk is received at the processing facilities and is tested for off-flavors and antibiotics. Several tanker trunks worth (from multiple different farms) get combined and placed in holding silos. Then the milk goes through a cream separator to create two products: cream and skim milk. At this point, various percentages of cream are added back into the skim milk in order to create whole and low fat milk. Milk is then homogenized, which is the process of passing it at high speeds through very small holes to create a uniform texture and prevent the cream from separating and rising to the top. It's then pasteurized, or heated to at least 145 degrees. In some states, non-fat milk solids are added to the milk in order to thicken it and give it a better mouth feel. Then synthetic vitamins A and D are added.

When all is said and done, the product is a far cry from the milk that actually comes out of a cow. And, depending on whom you ask, each step along the way might carry its own risks.

Homogenization
"Homogenization is not good," says John Bunting, a dairy farmer who researches and writes about dairy for The Milkweed. "The milk is pumped under high pressure which smashes the milk molecules so hard. Homogenization splits and exposes the molecules." The hard science goes like this: A raw milk molecule is surrounded by a membrane, which protects it from oxygen. Homogenization decreases the average diameter of each fat globule and significantly increases the surface area. Because there's now not enough membrane to cover all of this new surface area, the molecules are easily exposed to oxygen, and the fats become oxidized. (YAY, FREE RADICALS!!!)

Milk solids
Critics believe that milk solids, which are sometimes added back into the milk, contain oxidized, or damaged, forms of fat and cholesterol. Nonfat milk solids are created through a process of evaporation and high heat drying which removes the moisture from skim milk. Exposure to high heat and oxygen causes fats to oxidize. And oxidized cholesterol has been shown in numerous studies to lead to atherosclerosis, or hardening of the arteries, and to raise LDL, aka "bad" cholesterol. One study from 2004 found that oxidized dietary fats are a "major cause" in the development of atherosclerosis. (YAY, FREE RADICALS!!!)

This phenomenon worries Nina Planck, author of Real Food. "This damaged cholesterol is much different than what I call "fresh cholesterol," which is found in egg yolks, whole milk, and butter," she said. "We know that fresh cholesterol has one main effect and that is to raise HDL [or ‘good' cholesterol]. On the other hand, oxidized cholesterol raises LDL."

What's more, Planck says that the law does not require manufacturers to tell consumers when milk solids are in food or milk. "It's a [potential] scandal because it's unlabeled," she says. Michael Pollan writes about this as well in In Defense of Food: "In the case of low-fat or skim milk, that usually means adding powdered milk. But powdered milk contains oxidized cholesterol which scientists believe is much worse for your arteries than ordinary cholesterol."

In California, where the industry reports the ingredients on its website, all industrially produced milk contains nonfat milk solids. Even "whole milk" is a product of reconstitution; it contains at least 3.5 percent milk fat and 8.7 percent nonfat milk solids. This is also true for (industrially produced) organic milk.

Nonfat milk solids are also found in low-fat and fat-free yogurt and cheese, infant formula, baked goods, cocoa mix, and candy bars.

Are these milk solids really as big of a problem as Planck and others in her camp believe them to be? Lloyd Metzger is doubtful. He says there's virtually no fat left in the milk to oxidize. Bunting agrees, "If it's skim milk, there might be small amounts—but that's not a real concern. If you're worried about oxidized fat, it's homogenization that is the real culprit."

Has Bunting seen evidence of the health impacts associated with oxidized fats in milk? "No," he says. "But who's going to fund it? The USDA is the largest funder of dairy research in this country and they're not going to fund a study they don't want to hear about."

Regardless, says Plank, "[Industrial] milk is transformed by heat. Why would you consume an adulterated product?"

Natural Running Form Tips

2011-09-15T00:32:00.001-05:00

Balance & Learn...

LOCAL: MAS LifeStyle to host Paleo Nutrition Seminar

2011-08-26T00:01:00.001-05:00

Eat meats and vegetables, nuts and seeds, some fruit, little starch and no sugar.
-- This is Paleo—AKA: The Caveman Diet (Paleolithic) or, as some know it: The CrossFit Diet which FORGES ELITE FITNESS!

I will be hosting my second nutrition seminar at the company I am apart of, MAS Endurance (MAS LifeStyle, LLC). This time we will be looking at The Paleo (aka: "Caveman") Diet and hearing from a leading Paleo expert and the original CrossFit Nutrition expert, Robb Wolf. Robb will discuss how elite fitness is forged through these food choices. In the video we watch first, Robb basically tackles about 50-70 FAQs that were submitted by several CrossFit boxes (including some questions from me that I've gotten from my athletes; you guys!).

Robb hits on topics ranging from: poor college students budgeting for Paleo (really you need no budget—it's WAY more affordable than eating lots of processed crap); why not all the meat choices have to be grass-fed; how the diet effects fitness and positively alters moods; He goes deep into the Omega-6 (bad fat) vs Omega-3 ratios; He gives reasons for the anti-Dairy/anti-legume (peanuts, beans, soy, etc.) aspects of Paleo; as well as explaining alcohol choices for drinking; why a Vegan diet won't get you anywhere (in the realm of FITNESS); why Paleo forges elite fitness without weighing and measuring (aka: The Zone Diet); plus a considerable consumption explanation of fruits vs. vegetables and what type of person should be eating more of which. THERE'S A TON OF TOPICS COVERED!!! “The Triathlete” (that’s me) even gets thrown under the bus in an explanation of the high carb diet which is complete bullshit—I welcomed being made an example of.

Just like the last seminar, after the Robb Wolf video I'll be fielding questions for an hour or longer. Feel free to stay as late as you want, and feel free to bombard me with any and all questions. I've been living Paleo for about 5 months, and my diet has been "clean" and "strict" Paleo for nearly 2 months now. I'll be able to attest to the benefits and how I've made it work. (REAL LIFE EXAMPLES! YAY!)

All of my Lincoln & Omaha readers are invited (that’s you!). This will also be a great opportunity for you to learn more in-depth what this crazy shiz, CrossFit, is all about. Plus, the group of individuals that I know will be attending will provide some great networking opportunities.

FYI, Paleo is how nearly all the ELITE CrossFit Games competitors eat. I'm off the high carb endurance athlete diet and now I compete and train on a high fat, high protein, low carb diet—I'm a "borderline freak" because of it—as my coach says (Brian MacKenzie, UnScared).

I hope all of you can make it!

LEAVE A COMMENT to this post to RSVP if you're attending. (We’d like to have some sort of seating arrangements for everyone.)

** SAVE THE DATE: MAS LifeStyle & MAS Endurance's Grand Opening & Open House Weekend is Sep 16-18, 2011. On-hand will be CrossFit superheroes: "my LITTLE brother" Dave Lipson (#2 in 2008 Games, Strong Man competitor, Pro Minor League Baseball player & Olympic Powerlifter) & Camille Lablanc-bezinet (#8 in 2011 Games, 13 year gymnast, proficient/has played almost all sports including Rugby ;) And she's also beautiful) -- Both of these CrossFit legends (beasts) will be teaching workshops at MAS during the Grand Opening/Open House weekend.

Confidence; Drowning in reverse

2011-08-14T23:41:00.001-05:00

I am a lifeguard on the ocean of potential

I rescue success from the depths of fatigue,
...breathe life back into lungs like arrows from muted tongues

I am both singular and in unison

I can be ignored like cloud cover, sold like medicine

I can be spit out like oil spills & cleaned up like apologies

I am a stray tornado at the bulkhead of your basement breath
& I am wondering if you will let me in

You can tell them later how the radio of your mind came clear
like a car exiting a tunnel,
how standing back up felt like drowning in reverse

When the jackhammer in your chest settles,
tell them how you were pulled back into the boat of possibility,
how you took the oars and you found the shore,
how you listened to the voice inside when I whispered,
"more, more, more"
until I was quiet like satisfaction & still like pride

XTERRA BOLT Trail Run tomorrow!

2011-08-12T19:59:00.001-05:00

Fortunately for all of you triathletes racing in tomorrow’s 3rd Annual XTERRA BOLT I won’t be there to provide my superior talent and speed. Wow, the sarcasm in that sentence was thick. Did you all feel it? :P But seriously, I won’t be racing the triathlon tomorrow. I’ll be racing the 8K trail run! Unfortunately, I just found out an hour ago that the trail run isn’t XTERRA sanctioned—therefore, STILL no X-points for me. SUCK!

The only reason for NOT racing the triathlon this year is the fact that my bike from my sponsor (TOMAC) is in the process of being hand-built in Malaysia. TOMAC didn’t have any demo bikes in my size to use for this race, so I had to bow-out. This has been the issue this whole season for me. THAT, and managing my friends’ start-up company (MAS LifeStyle), as well as becoming a CrossFit Endurance Coach and going through the shadowing process to become an HQ Intern/Assistant Head Coach. Not to mention an expansion coming up next month for our company and a grand opening with a couple BIG names from the CrossFit world ... plus, WE’RE AFFILIATING!!!

Last night my hometown, Lincoln (NE)—also the home of BOLT—received some torrential downpours. 2 out of 3 years this has happened for the XTERRA BOLT. In the past I would’ve been highly disappointed with the mucky, snotty trails—but this year... THIS YEAR I’m actually ecstatic to not be racing in the mud. Not only that, I get to be an audience participant! More cowbell?! YOU GO IT!!!

How about more PINK SPEEDO?! You’ll get some of that too! Actually, A LOT! As it turns out, I’ll be running the trail run in my PINK & PEONIE covered Dolphin Uglies—think “speedo” but more audacious. And from the trail run to the swim start the Dolphin Uglies will prevail... I’ll also be swimming the first leg of the race for TEAM DOLPHIN UGLIES! A long course competitor needed a swimmer since he ruptured his eardrum last week. I volunteered. And, as it looks, the water temp will be above 80—so NO WETSUITS!!! Which means those of us who can actually swim well, will be able to take a lead on those who are mediocre but fast in wetsuits.

Here’s to the pink speedo!

Good luck and may God bless all of you who are competing tomorrow!
PINK LIGHTNING!

Caveman Diet, a video “How to”

2011-08-07T19:38:00.001-05:00

The guys around the Reebok ONE CrossFit are finding it hilarious watching me try to explain to every raised eyebrow why I eat the way I do. They find it easier not to beat a dead horse. They all get it, obviously—they’re CrossFitters.

You don’t eat whole grains? No beans? NO DAIRY?! WHAT?!! Are you flipping nuts? What do you eat?!! You want HEAVY CREAM in your iced Americano? You can eat tons of fat and not get fat? What? You must be insane. How long have you been doing this?!

While fielding all of these questions, I wish I would’ve had this video armed for a “display and walk away.”

Drinking water during Met-Cons

2011-07-27T20:12:00.001-05:00

This article is by my CrossFit brother & owner of RARE CrossFit, Adam Eidson. I couldn’t agree more! I actually dumped out a friend’s water yesterday—he was doing J.T. and was 6 or 7 mins in; he walked over to his water bottle and took a sip. I grabbed it and dumped it out. He flipped me off... Both his sip and his attitude cost him precious seconds on his Hero Benchmark WOD—could’ve been faster!

STAY ON TASK, Adam Eidson, RARE CrossFit

Before you start throwing knives at me be sure to understand I’m just as if not more guilty than most at finding creative excuses mid-workout to take more rest than I need. That being said I’m writing this to highlight a known personal flaw in hopes others will hold me accountable. Maybe you too do the same things subconsciously. Time and time again in the middle of a workout, when everything sucks instead of picking the bar back up, jumping on the pull-up bar, knocking out some more squats, or suffering thru a couple more burpees, I stop. For no explainable reason, sometimes it’s to grab a sip or gulp of un-needed water, re-chalk my perfectly dry hands, change the song to something that better matches the workout, or take my shirt off, because everyone knows if you’re shirtless you move faster (double points if your shirtless with board shorts, triple points if your rocking five fingers). The truth is all of this is unnecessary. I drink plenty of water during the day, my body can get thru a 2-60 minute workout without it, music to me doesn’t really matter in fact 9 out of 10 times if you asked me to name one song played while working out I couldn’t. It’s just a weak attempt at dealing with what I need to get done. If you see me sandbagging please insert your foot in my ass, or pour my water out. What do you do to avoid the pain?

The fitness “industry” is a sham

2011-07-24T22:36:00.001-05:00

At the risk of making a few enemies, there is something that needs to be said: The great majority of the fitness industry produces garbage results. There, I said it. Que the hate mail.

Okay, so most of you already knew that, but maybe my insider’s perspective will aid you in deciding where to get fit and who to ask for help. I’m sure I already sound like an arrogant ass who thinks everyone else is terrible and I’m amazing, but some of the following was gleaned from my own mistakes and you probably don’t live anywhere near my old gym anyway.

First, let’s address the big corporate gyms, often referred to as “Globo Gyms” by those of us on the outside (this is also CrossFit lingo). These big corporations are first and foremost... well, big corporations. Their agenda is all about profits and that doesn’t necessarily coordinate with your agenda of getting fit. I’ll break it down for you. Their primary concern is EFT—or electronic funds transfer—which is the total amount of funds transferred automatically from your bank account to theirs each month. They have a couple of tried and true methods of getting you to agree to this arrangement. Filling their facilities with shiny expensive machines is where they start. They are betting on you walking in with no knowledge and gasping at their amazing display of seemingly easy to use equipment that is certain to finally get you fit. After your tour, the real dirty tricks start.

When I worked in one such place (oh the shame!), I was once told by a regional vice president that the fitness department (personal training) was a wash in most of their locations and didn’t really bring in much money. He went on to explain that when a new member had a good experience with a trainer, regardless of whether or not they bought training, the length of time before they canceled their membership was greatly increased. I made a mental note of his exact words, “the length of time before they canceled their membership...,” because it meant he was absolutely sure they would eventually quit and his only concern was about when it would finally happen. The message was clear—nobody gets enough results to stick around so we just try to milk them for whatever we can before they leave. At that particular (enormous) company, trainers receive 3 days of education before they are turned loose on the unsuspecting client who believes them to be experts. Pumping gas on Thursday and teaching you to squat on Monday.

The one good thing these gyms offer the world is a starting place for trainers who are exceptionally driven to do good work. It can be hard to get started as a trainer and the corporate gym scene gives would-be good trainers a place to get their feet wet. Such a trainer will have to take his/her education in his own hands (which is always the case anywhere in my opinion) but at least he/she can make some money while they learn and build a client base that will probably follow them when they leave.

Next, let’s talk about the trainers themselves. I am of the opinion that if a person becomes a trainer solely because they love to workout, they will likely perpetuate the broken industry. Trainers need real passion for the science behind the results their clients seek or they probably won’t help many people. Unfortunately, they may still make a great living because almost anything they throw at a new client will work for a short while, and frustrated plateaued people will often hang on for a long time without making progress, clinging to the memory of those initial results. The trainer might not even understand their disservice because they can easily blame the client when things don’t work out. “They must be cheating on their diets,” they may say, and of course they would be right. Nobody will go hungry forever on a miserable starvation diet and hours of cardio. Especially not when it’s handed down apathetically by a trainer completely disinterested in nutrition.

If a trainer is only motivated by wanting to be in a gym environment all day, they will tend to spit mainstream fitness and nutrition platitudes at every question on a subject that doesn’t interest them. The answer probably isn’t more cardio, more starving, or more meal replacement shakes. The extreme is the “go heavy or go home” type who think all problems can be solved with more intensity. These trainers are all over the world at this exact moment beating the holy snot out of clients who are more likely plateaued due to bad nutrition, elevated cortisol (from stress—likely from the workout), or even adrenal fatigue. It’s sad, really.

Please understand that fitness and nutrition are subjects in which more formal education does not always result in a more qualified professional. Nutrition especially tends to be badly broken at the academic level so more time in a classroom often means more brainwashing and bad science that must be overcome before a worthwhile service can be provided. But I’m generalizing here. Just remember, the government decides what should be taught in Universities; whether or not the science valid, the government has crop subsidies (ie: wheat, corn, soy, etc.) along with profits to protect—they want their money before they want people to be healthy.

Last but not least, I need to address high-intensity interval training (HIIT) movement led chiefly by CrossFit. I own a CrossFit gym and use the CrossFit methodology to everyday, so please hear me out. When CrossFit first hit the scene the fitness world began to change in remarkable ways. Gathering clients in a group of like-minded individuals and putting them through workouts that are timed or scored is a brilliant way to get intensity out of people that wouldn’t otherwise perform as well if you begged, threatened, or offered them gold. But call a spade a spade. If you are more concerned with a time or score than the quality of your movements, you are competing in a sport, not working to advance your fitness and health.

It frustrates me every time I hear people debating over whether or not a repetition of a specific exercise “counted” or not. Your goal should never be to perform a movement just adequately enough for it to “count” in some sort of sloppy competition apparently designed for rapid fire crap. And please don’t make the mind-numbingly stupid claim that this is the only legitimate way to get fit.

So how are you suppose to find good training in a broken industry? The most important thing you can do is look for a trainer with a deep passion for their work. When someone loves what they do, it shows in ways they can’t hide. You will likely find such a person by referral. Ask everyone in your world if they know a good trainer, even the people who don’t exercise. You never know who has a roommate or cousin who won’t shut-up about their amazing trainer.

Once you have a name and an appointment to meet the person who uses it, you will need to listen intently for signs of passion. Does the trainer in question seem excited about the opportunity to train you? Do they appear to know what they are talking about and deliver the information in a way that says “I love this stuff”, or are they just trying to get into your wallet? Do they want to know about your goals? Do they thoroughly understand and recommend Paleo nutrition?

When you are satisfied that you have found a passionate trainer, you will need to ask some tough questions. Begin with something like, “How will you get me back on track if I hit a plateau?” His/her answer should be about how they intend to determine the cause of your plateau, and not how they would immediately turn up the intensity of your workouts without a second thought. Next, you might want to ask how they feel about cardio and endurance training. If you aren’t specifically looking for help with a marathon (for some strange reason), you will want to find a trainer that won’t impose such harmful methods upon you.

If everything appears to be in order, you will need to test out this rare find without a massive commitment. A good trainer will put their money where their mouth is for a month and prove themselves to you. If they are adamant that you buy into a long term commitment without showing you what they can do, walk away. In my gym, people begin with a month of education in which the first workout and the last workout are exactly the same. We time them in both workouts to put the quality of our product on the line. In every assessment I say, “If you don’t improve, you would be crazy to give me any more of your money.”

As usual, I could rant for hours, but I think you have what you need. Just promise me you won’t settle for mediocre training. You deserve better and so does my industry. Please don’t reward bad trainers with your hard earned money.

RENT, it’s coming back!

2011-07-23T01:18:00.001-05:00

I couldn’t believe this when it was announced last night at the Lincoln Community Playhouse’s attempt at doing RENT (which I score 85 out of 100). This post isn’t about last night’s performance, it’s about RENT coming back to “off broadway!” WOOT!

Read on RENT-HEADS!

Those soulful Lower East Side bohemians are coming back.

"Rent," Jonathan Larson's ground breaking 1994 musical, will be revived next year, The Post has learned.

The show, which will be staged by the original director, Michael Greif, will open at off-Broadway's New World Stages in June, after the Tony Awards.

It will be given a new production, with a different set and cast of fresh-faced unknowns.

"We love the original cast, but they're all on Social Security now," jokes a production source.

That cast, almost all of whom were nobodies back in the day, included Idina Menzel, Taye Diggs, Jesse L. Martin, Adam Pascal, Anthony Rapp and Daphne Rubin-Vega.

Joan Marcus

New actors will replace the original stars, who included Anthony Rapp (left) and Adam Pascal, when "Rent" returns to Broadway.

"Rent" closed in 2008, after 5,124 performances. But it remains a cultural touchstone for suburban teenagers who yearn to live the life of the struggling artist in New York City.

(Those lucky enough to live the dream, with its candles, guitars and bongs, generally do so with a subsidy from Mom and Dad, since a studio on Avenue C today rents for about $2,500 a month.)

Allan S. Gordon, an original producer of "Rent," decided to revive the show in New York after catching a well-received concert version last summer at the Hollywood Bowl.

"The truth is, it really is timeless," he says. "It still works."

The Broadway production of "Rent" cost $3.5 million dollars and grossed nearly $300 million. The off-Broadway version will be capitalized at $1.5 million, Gordon says.

"Rent" began at off-Broadway's New York Theater Workshop. Larson, who'd been working on it for years, dropped dead in his apartment of an aneurysm just before it opened.

The media attention surrounding his tragic and unnecessary death (he was misdiagnosed at the hospital) raised the show's profile and helped propel it to Broadway, where it won four Tonys and the Pulitzer Prize for Drama.

A dreadful 2005 movie, directed by Chris Columbus, didn't hurt the show at all, and "Rent" continues to be one of the most frequently performed musicals around the world.

It'll be nice to have those cute bohemians back in New York, bringing a tear to the eye with "Seasons of Love."

CrossFit Endurance Seminar & Certification: PART TWO

2011-07-20T01:26:00.001-05:00

And the recap continues...

SATURDAY (July 9) DAY 1
The first day of the CrossFit Endurance Seminar and Certification started at 8am. We all gathered at the host box, RARE CrossFit, and started with a formal intro to what the weekend held in store for us from CFE Co-Founder & CAT 1 Cyclist, Doug Katona.

The next thing we jumped head-long into was ... RUNNING! Of course. The major focus of the weekend was to correct our running form. So the very first thing we did after we introduced ourselves to our fellow classmates was go for a run. Luckily for most the run was relatively short. A warm-up distance of 400m, then two repeats at 200m (at our normal effort). And during the 200m repeats, Doug video recorded our efforts for slow-motion replay.

My extended CrossFit Family: Lee, Doug Katona, Jimmy (ahem, Tucker!), and Adam Eidson.

One thing that was kind of funny during this initial run was that Doug asked us to line-up with the faster runners in front. That way when we ran with a couple seconds between each person, no one would pass another and block the recording efforts. Right after Doug asked us to get in order of speed he didn’t skip a beat with shouting, “XTERRA (me), that means you’re in front!” That made feel awesome to be singled-out as a speedster, however, I also felt like there was now a huge target or spotlight on me to perform well.

After our little video/run session we all gathered around the telly and Doug took much pleasure in ripping us apart on our poor form and poor running technique. I made that sound much worse than it actually was—for entertainment value only. The critique session was super informative and really beneficial for me as it gave me an opportunity to see about 20-25 runners analyzed by a professional. (This has already paid off since the cert. weekend—I’ve critiqued all of my runners—and they’re getting better at POSE too!) I was up front to have my run form critiqued. Doug watched my clip in slow-motion forward and in reverse a couple times; then he gave me a puzzled look and asked, “Are you working with someone on your running?” I told him I wasn’t and that this is the way I’ve ran most of my life even though coaches have tried to “fix” my form numerous times. Doug then went on to tell the class that my form was pretty darn good. He pointed out my hamstring pull and my “figure-4” POSE form. Then he spotted my only flaw: I dorsiflex—and only with my left foot—which is the cause of my shin splints on my left leg. Doh! I knew this was an issue for me, so I wasn’t surprised hearing it.

(Doug gave me some personalized pointers and exercises to help correct my dorsiflexion issue. Awesome guy!)

Once we had all been analyzed, we jumped right into the lectures and learned why CFE is a “smarter” way to train. If you ask me, IT’S THE ONLY WAY an endurance athlete should be training. IT’S THE ONLY WAY a new endurance athlete should start training for endurance events. In my opinion, CrossFit and CrossFit Endurance should be the only training systems athletes should use—they both create some of the most fit, elite monsters in the world—why aren’t you drinking the Kool-Aid?!

Here we are getting drilled. Literally. We’re practicing different POSE run drills. Holding on to our gerbils, or Pringles, or Almond Snickers—don’t let those Snickers melt! (Photo by Adam Eidson, RARE CrossFit)

For the eight hour duration of DAY ONE’s agenda, we bounced back and forth between lectures (which were brief and concise with lots of Q&A time) and POSE running drills. Doug also treated us with a WOD called “Death by 10m.” If you’ve never heard of it or never attempted it, CHECK IT HERE; GET TO WORK! (I stopped at 15 Rounds because I knew the “Power Helen” WOD was coming the next day. Some would call this “Cherry Picking”—you decide.)

CrossFit Endurance Seminar & Certification: PART ONE

2011-07-17T20:47:00.003-05:00

Let’s recap this awesome experience!

FRIDAY (July 8) DAY 0
I departed from Omaha at 715am CST and landed in DC (Reagan) at around 10am EST. The flight was pleasant thanks to my lovely seat mate, Paula, who I might end up renting a house from in Lincoln.

From Reagan National Airport I took the METRO to Union Station. This was interesting. I had my first run-in with a rude East Coast person; I was tired and cranky so he had his first run-in with a rude Midwesterner; the score was even, so I’ll leave the details to that. At Union Station in DC, I picked up the VRE train and rode it 80 minutes south to Fredericksburg, VA. The train ride was nice and it allowed for a few “doze-off” sessions. I arrived in “Fred” around 2:30pm—it was hotter than shit! I think it was around 93F with a huge heat index and the humidity was thick... It was at this point that I realized I was in for a treat.

I stumbled around the “old town” of Fredericksburg trying to figure out how to catch a bus to take me to my hotel. After growing impatient and talking to a few locals who I would’ve swore were from West Virginia; I figured out there was no public transit system in Fred. The next best thing was “The Fred”—a little “slow bus” looking thing that transported people all over Fredericksburg for $1.25 but didn’t get me close (or very quickly) to my hotel. The next option was the dreaded one—TAXI. Taxis are always my last resort, and for good reason... My experience in Fred would be the exact reason.

After walking over a mile in four block circles (while carrying all of my carry on luggage from the flight; in the heat and humidity mind you; while being exhausted—you get the point...) I stumbled upon a Fredericksburg charm, Brumbrey Cab. I can already hear Adam, Lee, and Jimmy laughing—from RARE CrossFit. The conversation went like this:

ME: Can you take me to the Hampton Inn on Market Street?
Elderly Black Lady Cabbie (always in a drama-filled tone): WHERE?!
ME: The Hampton Inn on Market Street.
EBLC: I don’t know no Hampton in Fredericksburg!
ME: I think it’s close to 5 miles from here...near Spotsylvania?
EBLC: I don’t know. Where you going?!
ME: (irritated) The Hampton Inn...It’s a big hotel; really nice; somewhere near Spotsylvania off of Route 1.
EBLC: (Yells out her window to the cab dispatcher) Do you know where this Hampton Inn is?
--NO ONE HAS A CLUE--
ME: Do you guys take credit card?
EBLC: No. Don’t take no credit cards. Cash only. I can take you to an ATM.
ME: I’ll just walk to one and come back. (Which was my lie to get me out of there)
EBLC: Just get in the car and I’ll drive you to an ATM. Then we’ll go look for this Hampton Inn.
ME: F%$@ THAT! I’m not getting in a cab with a driver who has no clue where anything is.

I finally found a taxi who knew where the crap everything was. I ended up having to run around “Old Town” Fredericksburg before I could get in the car with her—I had to find THE ONLY ATM in “Old Town”—no cabs in Fred take plastic (what a hassle!). I felt like I fell out of the middle of nowhere into the middle of nowhere.

The cab that finally got me to my hotel was a tad bit scary. And shady. First, the car was a huge turd; the interior was disgusting and sticky; there was no A/C—instead the cabbie had every window rolled down and the sunroof open; the trash on the floor was whipping around the cab (it was like being in the eye of a tornado); they had no published fares displayed in the vehicle; no taxi permit displayed; and THERE WAS NO FREAKIN’ METER?! Yes. That’s. Right. The lady took the “20 minute shortcut” to my hotel; which in actuality, the drive should take about 6-7 mins. Luckily (and I don’t know how this works exactly), they charge by “zones”—so my fare was near what was quoted: $15. I tipped the driver $5—mostly because I was just happy to get out of the dump-hole that was her taxi; and I didn’t want to have to spend another minute waiting for her to figure out that $5 was the change to be given from a $20 bill. Again, West Virginia.

Moving onward...

I checked into the Hampton Inn and zoomed to my room. After nearly 2 hrs of trying to get from the train station to my hotel in the searing heat and humidity, I longed to crash my head into the dream-inducing pillows on Hampton Inn’s Cloud-9 bed ... WITH the A/C cranked! I also knew that a nap should be mandatory after not getting much sleep in Omaha at my friend’s apt; plus not sleeping at all on the plane; and only catching a handful of Zzz’s on the train from DC to Fredericksburg—ESPECIALLY since I was invited to RARE CrossFit, the host box for the certification, to take part in an open WOD (CrossFit lingo: Workout Of the Day). I knew that I would be going up against some CrossFit Regional Games competitors, so a recovery nap was in order to keep me competitive.

A little before 6pm, the owner of RARE CrossFit (Adam Eidson) sent one of his head coaches, Jimmy, to pick me up. The box was only 1.5 miles from the Hampton Inn, but God smiled on me and sent a beautiful thunderstorm to cool down the day (and drive up the humidity!). When Jimmy arrived I had to take a double-take and then another. The dude looks exactly like “Tucker” (CrossFit Family, you know who I’m talking about). He sounded like Tucker too!

Arriving at RARE the butterflies started dancing in my gut. I wasn’t sure what I was about to get myself into. I walked in and before me was a sweet box—set-up nearly as I hope to set-up MAS Endurance. After surveying the inanimate, I started to—I hate to admit this (douchebaggery)—I started sizing up my competition. The intimidation factor started coursing through my veins; there were some BIG dudes here and a few chicks looked like they could crush me. Then that’s when I saw HIM— To this point I hadn’t met Adam Eidson in person, I saw pictures of him online; we swapped a few emails leading up to the cert, etc. His photos online make him look like a monster... Don’t get my wrong, I’m not saying that he’s not... But as he approached me from afar he got shorter, and shorter, and shorter... Mini Monster! Power-to-Weight ratio = F#@$ING AMAZING! (Adam is about 5’2” or 5’4” and a buck-30; he overhead squats about 225# ... WHAT?!?!!).

I finally meet Adam and his life partner, Lee—she’s a GIRL—LOL! Funny how I said that. I assumed they were married, But found out that theY’ve been together foreveR and not yet married. 11 years tOgether; forget the ceremony, just say you’re married. HA! I fouNd both Adam and Lee to be super genuine people. Very caring. Very smart. And also very hospitable—even toward some interesting/annoying/conniving individual(s) that were at the cert—I won’t mention any name(s).

So let’s get to the WOD, shall we? I had checked the RARE website to see what was posted for the workout that day. Pure misery washed over me when I saw the dreaded “box jumps” listed as part of the workout. To tell you the truth, I don’t remember what the workout was exactly, all I knew was that there were box jumps and I suck at box jumps (I program them often so I can get better). Luckily I found out from the buzz in the box that the workout that was listed on the website was conducted that morning. Adam had decided that “Jackie” would be more fun (maybe for us cardio-king endurance athletes? Maybe.). I had not done Jackie to this point, so I was excited to tackle another benchmark girl—I need a base time to improve upon.

Head Coach & Owner of RARE CrossFit, Adam Eidson (blue INNOV-8 shoes) “forging elite fitness” by providing fierce encouragement during JACKIE.

JACKIE is as follows: 1,000m row + 50 thrusters @ 45# (thruster = front squat to overhead press) + 30 pull-ups. For those of you not familiar with CrossFit, these workouts are typically executed as fast as possible with super high intensity. I ended up finishing in 9:34. That put in the Top 5 amongst those who did everything as prescribed (Rx’d). My 1000m row took me approximately 3:06. A few of the coaches here were freaked out by my 39s/m (stroke rate); but for me that’s a normal cadence and rhythm that I can maintain for a LONG time. Thank you Cornell Crew, Go BEARS!

Oh, one thing I forgot to mention about RARE CrossFit (and apparently most CrossFit boxes are this way—I was unaware); they don’t air condition their box. The space is huge—it’s an industrial warehouse as most CrossFit boxes are; so I can understand why—EXPENSIVE. It was quite interesting for me coming from a box that’s also a one-on-one personal training studio (some of our clients want to be climate control comfortable). I was not used to working-out in a box that’s about 85-90+ degrees-F; along with the humidity being 85-90%. Most CrossFit boxes have a garage door that they open and use extra large shop fans to circulate the air—this is how RARE operates as well. Trust me, my inner beast had a crude wake-up call this weekend.

After the workout, Doug Katona, the co-founder of CrossFit Endurance (founded with Brian MacKenzie) spoke about the efficacy of CrossFit and the Endurance program. He also let those in attendance drill him with questions. I know it’s hard to believe, but seriously, these methods are probably THE smartest way to train. You get stronger, you get faster, and if your nutrition is spot-on, elite status is easier than ever to grasp. Doug allowed me some face-time to share how the CFE program has changed me as an athlete. Including setting weight lifting PR’s in all of the Olympic lifts. In the multi-sport arena as a triathlete I’ve PR’d all of my times; my repeatable mile is 4:44 (down 2:00); my 5K trail run is 15:34 (down ~5:00); my 10K trail run is 33:18 (down ~10:00); my 1K & 1-mile swim times are considerably faster and I’m more powerful in the water (and more efficient); my back squat, deadlift, and sumo deadlift are all now well over 300#. I can snatch weight cleanly, PR @ 135#. I am a believer in the programming methodology. And I can safely say with 100% confidence: I am a lifer of this training system. I will grow and adapt as the programming adapts.

<< Doug Katona & me on the last day after receiving my certification in CrossFit Endurance. Do I look exhausted and sweaty? It was a long, hot day which included me passing out during the WOD that day. That story is yet to come... Stay tune!

Superbus FTW!

2011-07-17T19:36:00.001-05:00

What I want to know most is how should a transit system and infrastructure go about implementing such an awesome peace of machinery without creating new byways, highway lanes, etc. which are implicitly for the superbus. I want details! I love the idea and concept, I think it could be huge; especially here in the United States—except one thing, the wigs that control Big Oil aren’t going to be happy about it being ALL ELECTRIC. Wah-wah.

Watch the superbus mega concept car cruise at 155 MPH while the Dutch creation makes mother nature smile with it’s all-electric engineering

Designers at the TU Delft University of Technology in Holland think they've created the future of public transportation, and it looks more like a race car than you'd probably expect. It's called the Superbus HD, and it's capable of carrying 23 passengers at 155mph without using a drop of fuel.

As you can see on the video above, the all-electric Superbus is fairly huge, but it's also extremely aerodynamic, a trait which it owes to its chief engineer, Antonia Terzi, who also happens to be a former Formula 1 designer. The bus is packed with a plethora of advanced electronics that allow it to detect road debris, plan efficient travel routes, and provide its occupants with wifi internet.

The sleek mega-car is designed as an alternative to traditional bus lines and train systems. As its creators note, installing a new electric train system is a pricey venture, and the speedy Superbus could take over those public transportation duties. However, in order to take full advantage of the machine's power, a dedicated highway system would also have to be implemented. Whether the Superbus ends up on our city streets or not, we can only hope Sandra Bullock is available for another Speed sequel.

CFE: The calm before the storm?

2011-07-07T15:58:00.001-05:00

Today is the day before I leave for my date with destiny. Five weeks ago when I was contacted by Brian MacKenzie (The Creator of CrossFit Endurance, pictured) and personally invited to this event; I thought today wouldn’t arrive fast enough. But in reality, today arrived faster than I would have liked. Funny. That NEVER happens for me—or so it seems.

About the title of this blog entry...? Nothing is ever “calm” for me on the day before I depart. It’s always interesting to me how my phone always seems to ring off-the-hook and work really well (receiving Facebook messages, Tweets, emails, etc. promptly). The sheer annoyance of my never silent phone is about to drive me crazy today. Why? Well, in the midst of today being pre-departure day, it’s also THE MOST busy OFF/REST day in my CrossFit/Triathlete career.

I’m writing this update at the laundromat down the street from my flat. Today, being Thursday, is also the scheduled REST DAY for all of my CrossFit athletes. Which means I should have the day free of clients; which also means I should be able to accomplish without incident all of the tasks that come up on a “pre-departure” day. Not so today. I’ve been bouncing back-and-forth from the gym to my flat, to the laundromat, to the grocery store, back to the gym, to all over Lincoln, etc. etc. Yeah, I’m a bit frazzled...

My 4 LOADS of laundry just went into the dryer! SUCCESS! I feel like I’m tackling this monster...

Still yet to do:

Finish laundry
Train my final client; hopefully that’ll go quickly!
Make Paleo Kits (jerky, nuts, seeds, dried fruits); very helpful when traveling and not sure what your food options are going to be.
Pack my luggage. DC has been brutally hot and humid, so clothing selection should be easy. I pack like a girl so in actuality, it’s never easy.
Head to Omaha. One of my best buds, Eric “E-Corn” Cornell is going to hook me up with a pallet on a floor. Then he’s going to run me to the airport around 545am so I can catch my flight direct to DC. Then my dreams will slowly unfold into reality—CANNOT WAIT!
SLEEP. Here’s hoping that actually happens tonight. Stress, anxiety, excitement. We’ll see.

Well, I have some CrossFit Endurance Programming & Seminar materials to study as I prepare for my weekend of learning. I better get finished-up on that while my clothes dry.

RARE CrossFit, Fredericksburg, VA – Where The Endurance War Tour
& CrossFit Endurance Seminar/Certification

Also, I think it’s official. Brian himself and his assistant both told me that BMack will not be at this seminar that I’m going to. I’m quite sad about this; I really wanted to shake “The Legend’s” hand and tell him in person how much I appreciate all that’s done for me and my training and my success as a triathlete... Future success as a triathlete (haven’t raced yet this season; probably in two weeks). As a runner though, I took a 14th overall placing at a 5K race with over 800 participants. Preet excite! *said in thick accent*

With or without BMack, I’ll make the best of this seminar. I’m eager to learn; I’m eager to get my shit checked (ie: running form). Cannot wait to be a POSE Master; cannot wait to make Endurance Monsters back here in Lincoln at MAS Endurance.

Do I smell a team forming? Please stand by...

Muscle Building Eggs!

2011-07-05T20:42:00.001-05:00

Food for thought: Hours at the gym will mean nothing if you don't have the right dietary plan. Protein is essential to building muscle and keeping the body maintained. Your muscles are made primarily of amino acids, the building blocks of protein. The protein contained inside of eggs may be the best kind of protein for your muscles.

What is egg protein superior? Not all protein is alike. There are certain proteins that your body can break down and use more readily and easily than others. Proteins are scored according to the Protein Digestibility Corrected Amino Acid Score (PDCAAS). PDCAAS rates food based on their amino acid content, the ratio of amino acids and how well your body can use them. Animal-based proteins, such as the egg, may be of higher quality than plant-based proteins.

Egg protein is a high-quality protein. In fact, the egg’s protein provides almost 100 percent of the mix of amino acids necessary for the body and muscle maintenance, according to Dr. Michael Colgan, author of Optimum Sports Nutrition. The egg white, or albumin, provides the protein inside of an egg which scores a perfect 1.0 on the PDCAAS.

Consume eggs post-training! If you are in training, protein is essential and clearly an egg protein, the highest quality protein, is beneficial to you. After exercise, your body is prepared to begin making muscle. Without an adequate supply of protein, this will not happen though. Here’s the science, hold on tight: After an intense workout, muscle specific messenger RNA concentrations inside your body are higher. This little molecule triggers muscle buildup by 50 percent for four hours after training. To take advantage of this rise, you need to eat between 1.6 and 1.8 g of protein per kilogram of your body weight. One extra large egg white provides about 7-8 g of protein, and since an egg is coupled with fat and cholesterol, it will provide a means of slow release of amino acids into your blood which is also optimal after training. What that means is: EAT THE FRIGGIN’ YOLK!!! The fat and cholesterol in an egg isn’t harmful; it’s superiorly beneficial!

Is the egg protein strong enough to reverse aging? Well, I don’t know about that, but the elderly and aging should take advantage of the high-quality protein found in the egg to help influence their muscles. As you age, you experience sarcopenia, or the natural and slow breakdown of muscle mass over time. According to the USDA, a diet lacking in protein contributes to sarcopenia. Eating high-quality protein, like that found in an egg, may help slow sarcopenia which occurs at a rate of one percent per year after the age of 45.

The unseen war on small American farmers & organic co-ops

2011-06-30T21:17:00.003-05:00

The Health Impact News Editor sent me this message and asked to post a little something: I saw the screening to this film this past weekend in L.A. It is definitely worth seeing if you want to be educated on the issues related to food freedom in the U.S., and the current attacks against family farms. While you’re in D.C. next week try and catch a screening!

Check here for screenings: FARMAGEDDON

Below is an interview with Kristin Canty, director of Farmageddon.

Guns drawn, a SWAT team kicks in the door of a private business. Are the cops there for drug dealers? Mafia mobsters? Terrorists?

No, the long arm of the law is out for the real dangerous contraband: raw milk and grass-fed chickens.

Nick Gillespie sits down with Kristin Canty, director of Farmageddon: The Unseen War on American Farms, a new documentary about small farms and co-ops that have been raided by the Food & Drug Administration, the U.S. Department of Agriculture, and state-level agencies and have had their products seized and destroyed. One particularly gruesome case involved a flock of sheep being killed because of the non-existent threat of the sheep acquiring Mad Cow Disease.

Farmageddon does more than document government overreach; the movie also takes issue with FDA claims that raw milk and other products popular with foodies are unsafe and filled with dangerous bacteria. In a country where more and more folks are embracing small-scale and organic agriculture, the government is on a collision course with a growing subculture.

Canty says this is only film she intends to make. She aspires to open a farm-to-table restaurant in Massachusetts, a venture that will be made all the more difficult by onerous and misguided regulations.

Shot by Meredith Bragg and Josh Swain. Edited by Anthony L. Fisher.

FARMAGGEDON TRAILER

How to get better sleep

2011-06-29T17:47:00.001-05:00

I stumbled upon this tip-containing article on how to gain a few extra hours of sleep. It also gives some pointers on how to make your current sleep situation better. Below are the tips that I really liked. If you want to read the full article, it can be found HERE.

Determine Your Personal Sleep Quotient (PSQ)
Pick a bedtime when you're likely to fall asleep quickly, and make sure it's at least eight hours before you need to get up. Keep to this bedtime for the next week and note when you wake up each morning. If you need an alarm to wake up, if it's difficult to get out of bed or if you're tired during the day, eight hours isn't enough sleep for you. Move your bedtime up by 15 or 30 minutes the next week. Continue doing this each week until you awaken without an alarm and feel alert all day. When you determine what you think is an ideal bedtime, cut 15 minutes off it to see if you're sleepy the next day. If so, add those 15 minutes back -- and you've nailed your PSQ.

Keep a Consistent Sleep Time & Wake Time
Go to bed at the same time every night and wake up naturally at the same time every morning, including weekends. As long as you meet your PSQ without interruption, it doesn't matter when you bunk down or wake up.

Get ONE Chunk of Sleep
Sometimes it's impossible, we know. But so-called "fragmented sleep" -- even when it goes on for hours -- is not physically or mentally restorative, and it causes daytime drowsiness. It also dramatically compromises learning, memory, productivity and creativity. Many people use snooze bars thinking that they'll get an extra hour of sleep after the first alarm goes off. Wrong! If you set the alarm to ring every 15 minutes for an hour, you might get 18 to 20 minutes worth of fragmented sleep. It's much better to go to bed one hour earlier and wake up naturally.

Pay ‘Sleep Debt’ with a Nap
When sleep is curtailed at night, a nap can be a stopgap measure to get through the day. Naps can also be part of a well-rested person's normal routine -- a natural, midday pick-me-up. However, be careful not to nap too long or too late in the day, or you'll further disturb your sleep cycle. The ideal nap: 20 or 90 minutes between 2-4 p.m., when your body's energy dips.

Quit Smoking; Butt Out!
Nicotine is an even stronger stimulant than caffeine. It makes it hard to fall asleep and maintain sleep. The reason nicotine causes you to lie awake at night is because your body is actually experiencing withdrawal symptoms -- craving another hit. Studies clearly demonstrate that sleep improves immediately when subjects stop smoking. Two-pack-a-day smokers who quit cut the time they lie awake at night in half.

Sleep in an Icy Cavern
This is the ideal sleeping temperature. If you're used to it being sauna-like, reduce the temperature gradually. A bedroom that's too warm can even induce nightmares. If 65 degrees feels frigid, add a blanket, night cap, pair of socks, a special friend or a warm puppy.

Blackout
Once the lights are out, make sure your bedroom is as dark as possible. If city lights are shining through a curtain or shade, try blackout drapes. If light from a bathroom or hall is sneaking under the door, cover the crack with a rolled-up towel. Wearing an eye mask is another alternative.

Neutralize the Noise
Even noise as low as 60 decibels, the level of a normal conversation, can stimulate your nervous system. And any sudden or loud sound can put your brain on alert. You can mask these disruptive noises with the hum of an air conditioner, humidifier, fan, the static between FM stations, a CD of chirping crickets or rolling surf -- any sound that is low and consistent. These solutions are generally less expensive and just as effective as the white-noise products on the market.

Stop the Partner’s Snoring
If you have a partner who snores, try using earplugs or investing in noise-cancelling headphones. An occasional poke in the ribs also works, although pinning a sock, with a tennis ball inside, to the back of his nightshirt is more humane. This keeps the perpetrator on his side and less likely to snore.

Dress for Rest, or DON’T!
Soft, loose-fitting, breathable garments are ideal. Do not wear nightclothes that are too light or heavy for the season. Cotton is a great choice for nightwear because it's comfortable and it breathes. When the weather (or the situation) warrants, by all means try sleeping in the nude. It's conducive to great sleep.

Routinely Wind Down
A pre-sleep routine is key to a good night's sleep. Your body needs a buffer between the day's stress and the night's rest. You need to find peace and calm in the hour before bed. Eat a small, high-FAT, high-PROTEIN food (like a nut butter and some milk or an ounce of cheese and some fruit). Take a hot bath or shower. Do something: Read a novel, fold laundry or handwrite a few notes. If you must watch TV in bed, set a timer so it's not on all night. (The noise will pull you awake as your sleep gets lighter toward morning).

Stretch for Sleep—I TEACH YOGA 5-6 days/week @ MAS LifeStyle, 33rd & Cornhusker, Lincoln, NE.
Stress is the number one cause of insomnia. Yoga poses can help your mind relax, help you let go of worry and slip into a deep slumber.

Loose Wait While Sleeping
Staying in bed longer can actually keep you from gaining weight! The less sleep you're getting, the less efficiently your appetite-regulation system works. Many people make the mistake of thinking they're hungry when they're actually sleepy. Ignore the common perception that those who sleep for eight hours or more are fat and lazy. Instead, look at it this way: The time you spend in bed is time you won't spend eating. The best diet may not be Atkins or Jenny Craig; it's getting one additional hour of sleep every night.

LOCAL: Synergy Chiropractic

2011-06-28T17:23:00.001-05:00

You know me, I love to talk-up a business that’s doing great things. Whether it be new restaurant finds, local (read: small) greenhouses, or even Farmers’ Market vendors... If you’ve made an impression on me, I’m likely to write a review and give you some social media exposure.

Dr. Scott Keller and the whole Synergy Chiropractic team are amongst those who are doing great things in our community. First and foremost, they’re great people—easy to approach; very friendly and inviting. I had my first exposure to Synergy at the XTERRA BOLT expo last year. Dr. Keller & Dr. Brad Hochstein were both providing free sessions of Active Release Technique (ART). I’ve always been a huge proponent of ART, so I jumped at the opportunity to have some work done on my seriously tight and ropy IT-bands.

Dr. Keller provided excellent post-race ART treatment; he was friendly, informative, humorous, and most importantly—EFFECTIVE! I’ve had some painful experiences with ART practitioners in the past—although Dr. Keller looks like he could inflict some serious pain in an individual (he’s a CrossFitter ;) --- There was none of that.

Fast forward to last month. After racking up some acute injuries from CrossFit & CrossFit Endurance training, I went into Synergy Chiropractic see Dr. Keller. I had been having some issues with my hip flexors, my psoas major, and also a shoulder impingement caused by a missed 185# power clean. My treatment started with a very thorough biomechanical assessment; then ART treatment was provided. After the treatment, Scott took some extra time to educate me with various stretching techniques and at-home self-treatment options.

Dr. Scott Keller & Dr. Brad Hochstein, Synergy Chiropractic Spine & Joint Center

I saw Dr. Keller about five times over the course of three weeks—I ended up responding very well to the treatment he provided. And literally two days after my last treatment went on to set a life-PR in my bench press (185#). The following week I power snatched another life-PR (115#).

How Dr. Keller runs his business is something that should be spoken about as well. Unlike most chiropractic firms—at least this has been my experience—Synergy isn’t set on financially breaking people; Scott is very willing to work with patients who don’t have insurance coverage (this was my case). Scott is also all about educating his clients to help keep them “feeling and performing at their peak” (their motto). And the greatest selling point for me—which I tell everyone when I refer them—Scott is not your typical chiropractor who’s hell-bent on “cracking” you like a squashed beetle (read: adjustments aka: cha-ching!). Dr. Keller takes a different approach to his practice—it’s more functional as he usually starts with ART or soft tissue work...

If you think about it, it’s a much smarter approach. You can adjust the spine (or other skeletal structures) but if the soft tissue surrounding these structures has adhesions or scar tissue built up in it creating range of motion issues, tightness, or extraneous muscle tension around said structure, adjusting the bones isn’t going to do much. The pain might subside immediately, but if the tension on the surrounding muscular support and scar tissue still exists, the bones are going to be continuously pulled out of alignment. A typical chiropractor who doesn’t provide ART will have you continuously returning for treatment. You’ll never get lasting results until the soft tissue problem is treated and cured.

One final thing I’d like to gloat about. Not only are the doctors top-notch, the receptionist/assistant Deanne is a great person as well. She’s very engaging, and remembers details of past conversations we’ve had. She’s always pleasant and helpful. At Synergy Chiropractic you’re not just another patient; the staff treats you as you should be treated: like you’re one of a kind—because you are!

Synergy Chiropractic is located in the Madonna ProActive building at 56th & Pine Lake Road (Lincoln, NE).

Living Paleo, A slightly unrelated story

2011-06-27T02:51:00.001-05:00

Yesterday I walked into Barnes & Noble with the intent of picking up the June 2011 issue of COMPETITOR magazine with my coach, Brian MacKenzie on the cover—then departing promptly. My goal time was sub-20:00; I figured I would buy an iced Americano at the cafe and rifle through a few articles. A short, blissful experience.

Here’s what actually happened...

I DID walk into Barnes & Noble. I looked for the magazine; found out they don’t and haven’t ever carried COMPETITOR—which is lame sauce! (No one in Lincoln, NE seems to care it. Any Lincolnites know where I could locate it?) And then this happened: I decided that I wanted to scope a few books on The Paleo Diet (Paleolithic aka: Caveman diet)—this is how I eat; this is how we should be eating; this is how the fittest people in the world eat. I digress... I ended up finding three books (The Paleo Diet, The Paleo Solution, and Primal Body/Primal Mind). Before I continue, let me say that I don’t endorse or recommend you buy any of these books—with the exception of maybe Robb Wolf’s “The Paleo Solution.” His book is humorous; he lives what he writes; I know this because I know Robb and respect him greatly—he’s huge in the CrossFit world for his nutrition advocacy.

My intent to stay only 20-minutes was shot down quickly when I sat down with these books. I felt like I was back at the University doing research. It felt nice, but I knew I had just undertook a daunting task: finding biases and conflicting information between authors. I ended up having my nose in those books for well over FOUR HOURS. I should follow Tim Ferriss’s lead and publish a book called “The 4HR Information Overload: Tales of Adventures in Bookstores” (I own 51% of that title, now get to work, Tim!).

This blog entry could get rather lengthy if I’m not careful. With the current time being 2 A.M., I think I’m going to check myself and try and be as concluditory as possible. There was a lot of conflicting information between authors. What I’ve concluded from these books and from my own trials eating Paleo and seeing the results pay off in the form of elite fitness— Paleo shouldn’t be followed as a strict you-can-only-eat-these-exact-things type of diet, but rather think of it as a template; a framework of HOW you should eat.

What I’ve concluded about the foods on the template (which doesn’t conflict between the books above) is this:

Eat all you want: meat and veggies, nuts and seeds, little starch, some fruit, and no sugar. Stay away from processed foods.

One author from above goes so far as to say that walnuts are the ONLY safe nut to eat. This same author says you can ONLY use coconut & extra virgin, cold expeller pressed olive oils (he also throws in avocado oil—if you can afford it).

Most Paleo peeps will say to avoid dairy all together. I tolerate dairy very well, and it’s a great protein source. I try my best to source from local/organic dairy producers who I know feed their cows a proper diet; the cows should be happy, of course.

Your diet should consist of more veggies than fruit. Typically, the foods we call “vegetables” are higher in fiber and lower in carbohydrates (sugars/starches)—those carbohydrates wreak havoc with your blood insulin. Vegetables are also considered inconvenient by most, whereas fruit can be consumed anywhere, anytime. If you eat your vegetables raw, you’ll get increased phytochemical intake (good plant chemicals), and the fiber will be more plentiful—making you stay/feel fuller longer. The convenience factor of some foods is what’s caused our obesity pandemic. When was the last time you pulled a zucchini out of your lunch box and ate it raw? Didn’t think so.

Neely Quinn (above), the creator of PaleoPlan.com and author of numerous articles on the subject has these things to add from her “Confused” article:

The truth is simple: there is no single, absolute Paleo diet. There is no particular food plan that every person from the Paleolithic era followed […] Sure, way back in the beginning most people were probably at least in the same general area – Africa – and therefore probably eating similar foods. But as we spread out over the globe over time, food options and macronutrient ratios became different.

[…] There’s no way to know for sure what exactly they ate, though. In a lot of places, it’s impossible to know what plants and animals were available back then. It’s kind of funny that people can be considered “experts” in the Paleo way of eating when the passing of so much time makes it impossible for us to really know what their diets were.

What we do know are basic things – they didn’t eat many grains or legumes; it would have been inefficient for them to do so. They weren’t capable of turning corn into high fructose corn syrup, so they didn’t eat that either, and there wasn’t much honey for the taking, so they didn’t have much dense sugar – at least not the 142 annual pounds per person that we eat now. And they probably weren’t drinking milk except for their mothers’, since it would have been difficult and possibly deadly to try to do so.

Couple the guidelines above with some modern science to back up the fact that grains, legumes, large amounts of sugar, and often dairy are not so great for us, and you have a vague sense of what “Paleo” means today.

Neely Quinn’s basic guidelines (her opinion):

Most of us are not well equipped to eat grains or legumes as staples.

Refined sugar will wreak havoc on anyone’s body if it’s consumed too often.

Dairy is tolerated by some, and it’s WAY better for you if it’s raw, the way it comes out of moms.

Modern chemicals used for preserving, coloring, and artificially flavoring foods are generally undesirable.

Meats, eggs and fish that lived in their natural environments and ate the food they were designed to eat (their own Paleo diet, per se), are way better for us than the factory farmed alternatives.

Here’s another great resource that I literally just found after posting this entry:

Moving from a Paleo Diet to a Paleo Template by The Healthy Skeptic

SFH: Toxicity of Sugar

2011-06-20T23:11:00.001-05:00

I wanted to feature an article that I read on the SFH (Stronger Faster Healthier) website. It’s about refined sugar(s) and other high GI carbohydrates. If you’ve been around me in the last few months, you’ve definitely heard me speaking about the Zone or Paleo diets. You’ve also heard me say 1000x that “fat doesn’t make you fatter, carbs do!” And this article covers a lot of science to explain this.

From the SFH blog:

Sugar and Carbohydrates are toxic and prevent fat metabolism, accelerate aging and chronic diseases.

Perhaps the most dangerous and toxic substance that we put in our bodies on a routine basis is sugar and high glycemic carbohydrates which convert rapidly to sugar when they are digested.

The average American eats about 21 teaspoons of sugar a day or over 3X the amount recommended by the new heart disease guidelines not including high glycemic carbohydrates. It is easy to reach 21 teaspoons of sugar. A 12 oz can of regular soda contains 8 to 10 teaspoons of sugar. Virtually all processed foods contain significant amount of sugars. Also most whey protein products contain significant sugar and high glycemic carbohydrates. These additives are empty calories, spike insulin and add no real nutrient value.

The rapid absorption of sugar causes a massive release of insulin. Insulin causes fat metabolism to cease and fat storage to commence. Insulin increases cholesterol synthesis in the liver and raises cholesterol levels, particularly bad cholesterol (LDL Cholesterol). Insulin increases inflammation. The constant presence of insulin in our blood leads to insulin insensitivity and this leads to high blood levels of sugar and a state of diabetes, vascular, kidney disease, heart diseases and neurodegenerative diseases. All of these bad events from ingesting too much sugar!!! If you control sugar intake, you will without question improve your health.

Sugar also induces inflammation via a process called glycation or sometimes referred to as non enzymatic glycosylation. This process is the chemical linking of a sugar molecule to a protein molecule, and this union induces inflammation. This process is also called AGE (Advanced Glycation Endproduct). These sugar-protein products contribute to a variety of diseases such as diabetes (hemoglobin glycation results in increased levels of glucose binding to hemoglobin (Hb A1c levels correlate with diabetes), cancer, and even retinal dysfunction. Collagen cross linking is the result of high blood levels of glucose. Collagen leads to loss to tissue elasticity and aging. Wrinkles and dark spots under the eye are outward examples of collagen cross linking. In this case cross linking pulls the collagen together in lines resulting in wrinkles.

At Stronger Faster Healthier we make a huge effort to avoid sugar or drastically reduce sugar and all high glycemic products from our whey proteins. This is contrast to most other whey protein products that use on average 20-40% sugar and high glycemic additives. This also applies to all Post Workout or Post Recovery Products. High sugar content in a post workout products will give you a short burst of energy but a great cost to the amount of insulin released. Glycogen stores will re-fill efficiently with very small increases in insulin and can be achieved using complex carbohydrates with a low glycemic index. Thus, at SFH, we make products that contain cherry powder, an ideal low glycemic index carbohydrate. In addition cherry powder has a naturally effective anti-inflammatory called astaxanthin . Thus cherry powder becomes an ideal glycogen re-loading ingredient, free of insulin spiking and also anti-inflammatory at the same time.

From a nutrition point of viewpoint, avoid high glycemic products such as all sugars, and simple carbohydrates including most grains which also affect insulin levels. Last point by maintaining low sugar levels one induces fat metabolism as a source of fuel. The body will switch to fat metabolism in the absence of sugar. However, the re-introduction of sugar will instantly result in the shutting down of fat metabolism. More on this subject later….

This article wasn’t intended to be a product endorsement. However, the man who’s responsible for turning me into a monster—Brian MacKenzie—he’s an SFH brand ambassador and 100K ultra-marathoner; I trust him and the products he stands behind. I’m looking forward to sampling some of their product -_o

Catch-up exposit continued…

2011-06-16T22:00:00.003-05:00

Let me continue catching you up on what’s been happening in my life...

I was in April 2011 when I ended my last post; but it’s funny how you step away for a day or two and think about what you’ve written and then you realize that there’s so much more that needs to be said; or you think of other “happenings” that are also important to share. I don’t know if I’ll get to them. I’ll try and progressive forward though...

April 2011. This month also marked my 29th birthday, and for the first time in a long time I had a birthday shin-dig that went without incident (minus a love slap). I learned on this night that I’m surrounded by some great people. And some of my friends that I’m in business with—they’re loyal—they’re great people—I wouldn’t trade them for anything (except getting out of debt, ha!).
May 2011. The biggest thing that happened in May was learning intricate details of my friends. I also watched a business without structure crumble like the walls of Jericho; and then I watched another friend stay true to his word and true to his character as he rebuilt his fallen empire. The walls are now fortified and the foundation is solid. And I’m happy to help him navigate his ship through rough seas. Metaphors everywhere. May was very meta.
June 2011. So far it’s been a life changing month. A couple weeks ago I was personally invited by Brian MacKenzie (CrossFit Endurance) to be his guest at a CrossFit Endurance Seminar & Certification. BMac is giving me my certification for FREE ($600 value!). I’ll be attending The Endurance War Tour & Seminar in Fredericksburg, VA (close to Washington DC)—Just discovered one of my cousins lives about 5 mins away from where I’ll be. The cert is taking place at RARE CrossFit—this place has a solid reputation and I’m totally stoked about meeting Adam Eidson (4th in 2011 CrossFit Regional Games).

That pretty much puts the last few months in a nutshell. I know I skipped over a few big things that were important, but no sense in boring you to death.

Now as far as my triathlon race season is concerned... I still haven’t nailed down definitive races. I was hoping to open my 2011 season with my usual XTERRA Red River—I need closure after last year’s horrendous showing with all that mud—but it looks like they canceled the race this year. I really would like to return to XTERRA Pipestem Creek which is next weekend (June 25th) in South Dakota, but not having my new mountain bike yet is putting a damper on ALL of my plans. TOMAC is my bike sponsor this season and hopefully in the coming seasons as well; they’re not giving me a bike but instead they gave me a pretty sweet PRO deal—cannot complain—at cost, it’s like they gave me a bike.

If everything falls-through, as I think it will, I might take a huge risk and open my season at the 2011 XTERRA Mountain Region Championships in Avon, CO at Beaver Creek Resort.

And one final note, something exciting that I want to share... I’m opening a CrossFit affiliate before the end of 2011. We’ll be located at 33rd & Cornhusker next door to our personal training studio: MAS. CrossFit has changed my life, and BMac has made me a stronger athlete—I owe him a huge debt of gratitude!

Meet BMac, featured in COMPETITOR magazine this month (June 2011)

What have I been up to?

2011-06-15T02:39:00.001-05:00

I want to first thank, Luke Jay, for the little nudge to get back to updating this site.

I can’t believe that my last post was March 14th! Wow. I have noticed my hits have been dropping steadily since --- not good in the HTML world.

A lot has happened in my life since my last few posts; most of which would take WAY too long to explain or tell the full story, and even though the commentary would flow quite humorously; I’ll spare you the hours upon hours of reading and try to update you with bullet points. We all love bullet points, right?

January 2011. Inducted into an exercise science research study where all of my triathlon training was put on hold. No cardio allowed for 30 days prior to or during the one month project. I ended up gaining 20 lbs of lean mass and dropping 4% body fat in LESS THAN 30 days. I’m happy to report, I have maintained this muscular addition. How did I do it? My friend, Tim Ferriss and his New York Times best-seller: The 4-Hour Body. 4HB!
February 2011. Tim Ferriss introduces me ultra-marathon legend, Brian MacKenzie, and BMac’s CrossFit Endurance program. My life as a triathlete resumes; in a really weird way...
February 2011. I become a CrossFit-er. Legit.
February 2011. Had a slip-and-fall accident working in a QA/QC laboratory of a mega international corporate food processing giant. Sustained acute brain trauma (closed head injury) which resulted in weeks of depth perception/sensory paralysis and photophobia. I was terminated by the corporate giant three days after the accident --- they claim unscrupulous terms --- I know it was to block Work Comp/Short-Term Disability. This is completely legal in Nebraska, because we have the “Right to Work” law.
March 2011. A couple friends started a personal training firm called MAS Personal Training (located at 33rd & Cornhusker, Lincoln, NE). I was asked to offer my services as yoga instructor. As it turns out, I went from yoga instructor to head trainer. Not a bad gig, but recently lots of time involvement as I’m helping to manage and structure the company.
March 2011. Officially a believer in Brian MacKenzie and his CrossFit Endurance program. 4-min PR 5K: 15:57, repeatable with only 10-mins rest. My 5K is even faster now, 15:47. My 10K is ridiculous too.
April 2011. I take a handful of personal training clientele. I introduce them to CrossFit’s methods. They’re all hooked on the CrossFit Kool-Aid.
More to come...

It’s 2:30am! I gave myself a goal to have something posted before I went to bed. I’ll do my best to finish catching you up later. Sleep is important, and as a Recovery Coach (not Personal Trainer), I know full-well that my body needs rest to repair and recovery from the intensity of my training and lifestyle as a CrossFit-er and XTERRA Triathlete.

GOOD NIGHT!

Carve your CORE without crunches!

2011-03-14T18:25:00.001-05:00

If you think doing crunches, crunches, and more crunches is the best way to build your abs, prepare to be enlightened. Every exercise in Men’s Health’s Ultimate Ab Workout strengthens your core—yet you won't find a single crunch. Or side bend. Or situp. What you will discover is the most effective way to train your abs from every single angle while burning off the fat that hides them. There's nothing complicated. In fact, revealing your abs has never been simpler.

Click here for the 7 best exercises for carving a rock solid six-pack.

Directions: Perform this total-body workout 3 days a week, but be sure to rest at least 1 day between each session. This workout is separated into two sections: core and strength. Use the directions (found at the link above), making sure you perform the core exercises first before moving on to complete the two strength supersets.

Sassy Gay Friend - Black Swan

2011-03-13T21:27:00.000-05:00

I absolutely love TheSecondCityNetwork's Sassy Gay Friend videos. Black Swan would have ended MUCH differently if Nina had a Sassy Gay Friend, definitely.

Results are in! Coffee lowers stroke risk in women

2011-03-11T11:37:00.000-06:00

Women in a Swedish study who drank at least a cup of coffee every day had a 22 to 25 percent lower risk of stroke, compared to those who drank less coffee or none at all.

"Coffee drinkers should rejoice," said Dr. Sharonne N. Hayes, a cardiologist at Mayo Clinic in Rochester, Minn. "Coffee is often made out to be potentially bad for your heart. There really hasn't been any study that convincingly said coffee is bad."

But Hayes and other doctors say the study shouldn't send non-coffee drinkers running to their local coffee shop. The study doesn't prove that coffee lowers stroke risk, only that coffee drinkers tend to have a lower stroke risk.

...

Scientists have been studying coffee for years, trying to determine its risks and benefits. The Swedish researchers led by Susanna Larsson at the Karolinska Institute in Stockholm said previous studies on coffee consumption and strokes have had conflicting findings.

For the observational study, researchers followed 34,670 Swedish women, ages 49 to 83, for about 10 years. The women were asked how much coffee they drank at the start of the study. The researchers checked hospital records to find out how many of the women later had strokes.

"You don't need to drink so much. One or two cups a day is enough," she said.

Larsson and others point out that those who want to reduce their chances of a stroke should focus on the proven ways to lower risk: Don't smoke. Keep blood pressure in check. Maintain a healthy weight.

Read the full AP story here.

10 Rules to Win the Battle for the Bulge

2011-02-09T18:14:00.001-06:00

I’m back, sort of. Thought I better post some things in order to get my hits back up. I am still doing without internet at my apartment and it’s going well. I’ve found great enjoyment in chilling at NuVibe when I need the net; and I WAY less distracted at home now (not to mention, SAVING MONEY!). I’m looking into getting a Sprint WiFi hotspot placed in my apartment—could be part of a sponsorship promotion—we’ll see.

Onward to this interesting information to help you win the battle of the bulge...

Great victors always have great success strategies—Odysseus hiding in the Trojan horse, Ali using the rope-a-dope, Bugs Bunny dressing in drag. Your weight-loss strategy should be similarly inspired. Willpower alone won't shrink your waist—you need facts and wisdom on your side if you're going to shed that last layer of lard.

Fortunately, there are scientists who study weight loss so the rest of us can focus on more important matters, like raises and Rotisserie drafts. These researchers regularly come up with groundbreaking advice, the latest and greatest of which Men’s Health has gathered for you on their list of 10 can't-miss weight-loss strategies. You'll learn the best snack for a flat stomach, why cereal isn't just for kids, and why you should turn off the Food Network right now. Pick a few tips, put them in your lineup, and get back in the weight-loss game.

Below is what I found interesting, but for the full lineup of advice follow the link above.

Strategy #2 - Turn Off the TV
Scientists at Brookhaven National Laboratory in New York recently determined that simply seeing food can trigger a physiological "feed me" response. In the study, visual food cues caused brain activity to jump by 24 percent—mostly in the orbitofrontal cortex, the area of the brain related to drive and acquisition. So a constant barrage of pizza-delivery ads on TV could test your limits. And don't get us started on the Food Network.

Strategy #3 – Pray the Fat Away
Christian men who report feeling greater intimacy with God through prayer are more likely to be physically active than other men, according to research from Cornell University. "Studies have shown that those who have more social support move more, and being closer to God may give men that support," says lead researcher Karen Kim.

Another possible reason: "General religion in the United States encompasses theological teachings about the body as a temple, which may also lead to the consumption of a healthier diet and increased physical activity," she adds. Amen to that. (I pray often while training, it makes “the push” more intimate and powerful ... My strength is found in Him alone.)

Strategy #5 – Snack on Almonds
Seventy per day, to be exact. That's the number that people in a City of Hope National Medical Center experiment ate daily for 6 months, in conjunction with a reduced-calorie diet, to drop 18 percent of their body weight.
Study author Michelle Wien partially credits the satiety factor. "Almonds are a nutrient-dense food that provides healthful monounsaturated fat, protein, and fiber, which together contribute to feeling full," she says.

Go for whole almonds in their unsalted, raw, or dry-roasted state. Fifteen to 20 will do the trick for a quick snack. Try 50 as a meal replacement.

Strategy #7 – Pour a Bowl of Cereal for Lunch
A study from Purdue University shows that eating cereal in place of meals helps you lose weight. Participants consumed an average of 640 fewer total daily calories and lost roughly 4 pounds during the 2-week intervention.

According to study author Richard Mattes, M.P.H., Ph.D., R.D., the approach teaches portion control with a convenient, easy-to-use food. Stick to filling, high-fiber cereals, like All-Bran or Fiber One, and eat them with low-fat milk.

Strategy #9 - Eat a Cow's Worth
Of dairy, that is. Reports of the benefits just keep coming.

Recently, a University of Tennessee study found that people who ate a daily 1,200 milligrams (mg) of calcium from dairy lost an average of 24 pounds, or 11 percent of their total body weight. "When you don't have enough calcium in your diet, you're more efficient at making fat and less efficient at breaking down fat, causing a bigger, fatter fat cell," says lead researcher Michael Zemel, Ph.D.

Get the just-right amount by taking in two 8-ounce glasses of low-fat milk (699 mg), a cup of low-fat yogurt (338 mg), and an ounce and a half of cheese (287 mg).

Alive & Well… Well sort of…

2010-12-29T21:21:00.001-06:00

Hi.

It has been WAY too long, and though I’d like to write more, I am not able to at this time. Work has been killing me; both figuratively and quite literally. I can’t disclose more.

I am much anticipating the 2011 triathlon season (yep, I’m still racing). Right now I am thoroughly enjoying my off-season. I have just joined a sports physiology research study in which the researchers are expecting me to gain some muscle mass with very minimal effort and naturally (no use of drugs). The downside is my cardio training will be non-existent and I’ll only see my training center buddies for less than 4 hrs this month. That is quite a small number compared to my normal training volume of 85-100 hrs. More on this later…

My internet service is limited, so I’ll have to sign-off from blogging—I need to focus on some work.

Hang in there, I’ll be posting more soon.

Thanks.

God bless,

Jake

PS: I’m in love :))

Professional Strength Muscle

2010-10-18T11:35:00.001-05:00

What do NFL Pro Bowlers Drew Brees, Reggie Bush, Carson Palmer, and Ladainian Tomlinson have in common?

ANSWER: They're all trained by Todd Durkin, C.S.C.S., owner of Fitness Quest 10 in San Diego and the head of the Under Armour Performance Training Council. But Durkin doesn't only train the pros; he also specializes in helping weekend warriors build the bodies they've always wanted. Men’s Health chatted with Durkin to discuss how the same strength-training techniques he uses with elite athletes can be employed by the rest of us to build muscle and torch fat fast.

From the eight essential components of every fitness plan (HINT: only one of them is strength training) to the surprising drills he uses with top athletes (you've never played catch like this before), it's your chance to learn body-sculpting secrets from a top NFL trainer (he also trains Pro Triathlete, Jessi Stensland).

Please click the link above to read the full interview with Men’s Health. Here’s a little snip-it from Durkin that I found enlightening and worthy of posting:

Men’s Health asked, “You work with a lot of talented athletes. What’s the key to taking someone who is already very gifted, and making them even better?”

Durkin: The first step is discovering weaknesses and strengthening them. And this applies to everyone. The average guy will avoid certain exercises when that should be his focus. And I do the same thing [focus on exercises that people are the weakest in] with my athletes. For example, when I first started working with LaDainian in 2002, he had room for improvement on his balance. He since has become so much better. When I started working with Brees that same year, his core wasn’t as strong as it should be. So with an emphasis on joint integrity and core strength, he was able to really improve his game.

The next key is focusing on training movement. Many guys come to me and they are already strong. I want to try and make them faster, more explosive, and more flexible. You would be surprised that some of our workouts don’t involve a lot of traditional "weight" training. I like to emphasize speed, agility, quickness, acceleration, power, and metabolic conditioning along with my strength and flexibility work.

And this variety goes beyond punishing your muscles. I try to involve many sensory stimuli while training. I love to create exercises that challenge the mind as well as the body. For example, while doing 45-second slide board drills [where you skate side-to-side on a frictionless surface], I like to force my athletes to catch tennis balls coming at them while they’re sliding. Can you catch two balls coming at you at the same time? Can you catch playing cards that I am tossing up in the air while I am quizzing you on questions relating to your sport, your position, or other questions that challenge you to think while you are tired? By involving so many aspects you train your body, but you also train reaction time and hand-eye coordination, and all of these aspects combine to create a better athlete.

MY PERSONAL BONUS TRAINING TIP: Listening to upbeat music while you exercise can help you work out longer and harder without even realizing it, according to researchers at University of Kansas Exercise Physiology Laboratory. Click here to submit your favorite workout playlist—and a chance to win a $25 iTunes gift card.

Good problem? Nope!

2010-09-17T01:07:00.000-05:00

Sorry for my lack of updates. The new job is killing me. It's not the actual work itself that's killing me; it's the environment and the palpable negative (it's thick, you can cut it with a knife).

Also, my drop-down menus on the right were hacked a few weeks ago and the javascript was changed to show "graffic" ads. I'm working on getting that changed and protected--I just don't have a lot of free-time right now. Still adjusting to the overnight schedule and also killing myself in my workouts as I prepare for XTERRA U.S. Nationals next weekend. Although, things look grim for my appearance at Nationals as a sponsor backed out of their financial obligation for this race. And with my current financial situation (which my debt is getting better), it's going to be impossible for me to fund my trip on my own without furthering my debt. More on that later...

In the meantime, find some humor in this pseudo good problem. It's hilarious!

2nd in the region & anemic

2010-09-08T17:33:00.002-05:00

The 2010 XTERRA Regular Season (Points Series) racing has come to an end. And once the dust settled from all the trail-blazing excitement that this year held, I have emerged just a few points shy of the XTERRA Mountain Region Champion ... taking 2nd place—that’s a huge shift from last year’s regional rank (9th). The 2010 XTERRA Mountain Region Champion is none other than Nick Swanson—one of my favorite competitors to race against. Below is a blurb from the XTERRA Points Series rule book on how Regional Rankings are determined (see the Top 15 XTERRA US Mountain Region Men rankings).

(XTERRA) We will determine your total points by using your best four races. Competitors are required to race in at least one event in their region, and must COUNT two events in their region. Note: You don’t have to race in two, but you have to count two in your region. Bottom line, to play the game (to qualify for nationals and win a regional championship) you have to race in at least one event in your region, and everything more than that is gravy and increases your chances of winning.

Do you know what’s amazing about my season ending regional ranking? Other than it being WAY better than last year? Well, it’s quite shocking to me that I finished this season with this high of a ranking because I have been severely anemic. That’s right! And I only just discovered this about 3-4 weeks ago. But when I reflect on this season’s races, it makes incredible sense. All of the mediocre training days; the less-than-stellar performances at races with great nutrition and epic amounts of pre-race sleep; the feeling of lethargy all season long; my running/breathing issues; and the pass-out during the run course of BOLT.

I found out that I have severe anemia while working in Kansas City with some sports physiologists a few weeks ago. In passing, they had asked me how my triathlon season was playing out and I told them about all of my issues with stress, being exhausted all the time, my mediocre training, lethargy, and loss of running endurance. One of the sports docs looked at the conjunctiva of my eyes and asked me to stick out my tongue—he immediately ordered blood tests, followed by the strange question of whether or not I was craving ice or any other weird foods (a sign of anemia). The blood tests ended up coming back with positive signs of severe anemia—low hemoglobin (blood iron) and low hematocrit (amount of red blood cells).

I came to find out from the sports docs that long-distance runners and bongo players, although seemingly unrelated are actually more related than you might think—both run a risk of anemia because of the pounding in their feet and hands respectfully (bongos). The constant pounding destroys red blood cells, which releases the oxygen carrying iron molecule therefore causing anemia. Now the running alone won’t always cause anemia, but if you add serious levels of stress and poor changes to your diet, then you’re setting yourself up for sickness.

With the loss of my five year lab tech career back in October, and the stress of trying to find another career-job all while working temporarily for peanuts and not being able to make enough cash to survive—my food budget took a dramatic nosedive. My nutrition became more about getting the quantity of calories I needed in a day without regard to the quality of those calories. And with that, red meat went out the window (because of costs); and with it, high-quality heme-iron (blood iron). For this year’s whole triathlon season, I’ve struggled to survive on a $15-25/wk food budget—not good when an athlete like myself needs to consume 7,000-10,000 kcal/day (which rarely happened).

The next thing you’re probably wondering is, “Why didn’t you just take iron supplements?” Well, I did. But sadly, I found out from the sports physiologists that the amount that I was taking and how I was taking it wasn’t enough and wasn’t good. Oral iron supplementation is good, but it’s not the best for building-up blood iron (heme)—very little of the iron supplements taken orally will convert to blood iron. The elemental iron taken by mouth is great for muscle building and bone structure and basic human physiological maintenance. But in order to get your blood iron levels back up and to keep them normalized, you have to be consuming blood iron—red meat or animal proteins that are rich in heme. And taking the supplement orally in close proximity to coffee, tea, milk, or high tannin or calcium rich foods will block or slow absorption of the iron. I wasn’t taking my iron in conjunction with any of those foods, but the quantity of iron that I was taking orally was the problem—it wasn’t enough. I was only taking 65 mg of iron plus whatever I was getting in my food intake (scarce amounts). The sports docs informed me that as an endurance athlete I should be taking 150-210 mg of elemental iron oral supplementation daily (and not all at once). They also told me to take it with Vitamin C as it will help increase the absorption of iron.

So where am I now with my anemia? To be blunt, I’m not pooping much... HA! But, on the positive, I can finally run 10K without stopping—I haven’t been able to do that since pre-season this year (March/April). I am also back to eating properly (even though it’s caused me to go further into debt). I’m on a high iron (lots of red meat) diet. For the first three weeks of my diet, I was eating steak and eggs for breakfast and steak for dinner with salads made from romaine lettuce and beet greens (both have lots of iron in them)—on top of my iron supplementation. I’ve included Grape Nuts cereal into my diet as either breakfast or a snack (contains 90% of daily iron intake requirements)—and it’s full of fiber, which helps in the “throne room.” And tomorrow (Sep 9), I’m scheduled for lab tests to see where my hemoglobin, hematocrit and blood glucose levels are.

(My blood sugar is being tested because my doc believes I’m hypoglycemic—duh, I’m an endurance athlete; that’s why I have to consume so many calories; to keep my muscle/blood glucose levels up. I have a raging metabolism. And an 8-hr fasted blood test will always show me as hypoglycemic because I never go 8-hrs without eating—I can barely function!)

And one last, very exciting bit of news: I LANDED A CAREER-JOB!!! The pay is below the national standard for a lab technician, but I can get as much overtime as I want (which is paid at $18/hr) and holidays are $30/hr if you work them. The benefits package is a sweet deal too! Now the work... Questionable enjoyment; I still have a lot to learn, and my hours are overnights—which I think will be excellent for my training (plenty of daylight/less people to deal with at my training facility.) So where am I working? I would love to say—but I’d rather not on here. Let’s just say, they’re one of the largest food processors in the world.

I’m looking forward to seeing all of you at XTERRA US Nationals in a couple weeks!

Live for a great purpose—LIVE MORE!

Lose that gut for good!

2010-09-07T16:31:00.001-05:00

How do you know when you're done eating dinner? The answer might seem obvious. After all, doesn't everyone push the plate away when they feel full? Well, no. Lean people do, according to a recent study at Cornell University, but people who are overweight rely more on what are known as "external cues"—a clean plate, the end of a television program, the clink of others finally putting down their forks.

Unfortunately, these cues have nothing to do with how people feel physically. "Our brains are often out of touch with our bodies," says C. Peter Herman, Ph.D., a University of Toronto expert on appetite control. "And when eating becomes mindless, overeating becomes routine."

The key player in all of this appears to be a region of your brain called the left posterior amygdala, or LPA. This area monitors the volume of food in your stomach during a meal. Fill your gut to a comfortable level, and the LPA tells your brain to drop the fork. Trouble is, it delivers that information at dial-up speed in a DSL world. "Many men consume calories faster than their bodies can say, 'Stop!'" explains Herman. "So they look to external cues to guide their consumption."

The bottom line is this: To shrink your gut, you need to start listening to it. Let’s scour the science and see what the top experts have to say to help you learn how to do just that.

SIT DOWN TO SNACK
Turns out, the trappings of a formal meal make you think you're eating more than you actually are—and that may boost satiety levels. A 2006 Canadian study found that when people ate lunch while sitting at a set table, they consumed a third less at a later snack than those who ate their midday meals while standing at a counter.

Think of it as the Zen of eating: "If you treat every dining experience with greater respect, you'll be less likely to use your fork as a shovel," says sports nutritionist and behavioral psychotherapist Lisa Dorfman, M.S., R.D. "And that includes snacks as well as your three squares."

TURN OFF THE TUBE
University of Massachusetts researchers found that people who watched TV during a meal consumed 288 more calories on average than those who didn't. The reason: What you're seeing on television distracts you, which keeps your brain from recognizing that you're full.

SLOW DOWN AND SAVOR
"Pay close attention to those first three bites, which people usually wolf down due to excitement," says Jeffrey Greeson, Ph.D., a health psychologist at Duke Integrative Medicine. In fact, do what I do—be a food critic: "Examine the food's texture, savor the flavors in your mouth, and then pay attention and feel the swallow," he says. "Psychologically, this form of meditative eating boosts satiety and promotes a sense of satisfaction for the entire meal." (And that’s part of the reason I’m fit and trim.)

While you're at it, try spicing up relatively bland fare, such as scrambled eggs, with hot sauce or smoked paprika. "Hot, flavorful foods help trigger your brain to realize you're eating," says Dorfman. (And phytochemicals and flavanoids in these foods can even decrease calorie impact and insulin levels, meaning less weight gain.)

TAKE A BITE, TAKE A BREATH
University of Rhode Island researchers discovered that consciously slowing down between bites decreases a person's calorie intake by 10 percent. "Breathing helps you gauge how hungry you are, since it directs your mind toward your body," says Greeson. "It's also quite practical, since you can do it throughout a meal and not draw attention to yourself in a social situation."

DON’T SHARE YOUR FOOD
Researchers at the State University of New York at Buffalo observed that men who ate with a group of buddies downed 60 percent more calories than when they ate with a spouse or girlfriend. That's because people often match their intake of food to that of their dining partners.

Of course, you shouldn't have to sit home on guys' night out. Choose one reasonable entrée for yourself, and skip the communal foods—bread, nachos, wings, and pizza, for example—which encourage you to take your eating cues from pals.

KEEP A FOOD JOURNAL
I hate this advice the most, but it's a super effective way to remind yourself how much you're eating over the course of a day. And it doesn't need to be complicated: University of Pittsburgh scientists found that dieters who simply wrote down the size of each meal (S, M, L, XL) were just as successful at losing weight as those who tracked specific foods and calorie counts. (Personally, I’ve only found success from tracking actual calories consumed. Then again, I’ve never tried just writing down the portion size—probably because all of my meals are relatively the same size.)

One useful addition: Detail the motivation behind your eating habits. "Were you really hungry or just blowing off steam before bedtime? Recognizing that you weren't feeling true hunger reinforces the idea of listening to your body," says Dorfman.

DON’T TRUST THE “HEALTHY” MENU
You're likely to underestimate your meal's calorie count by about 35 percent, according to a new study published in the Journal of Consumer Research. The best approach is to check the restaurant's nutrition guide before you order. A University of Mississippi study found that people consumed 54 percent fewer calories when they used this simple strategy.

BONUS TIP: Grab a cup of joe. Athletes who drink caffeine have 66 percent more glycogen in their muscles, and that equals easier training.

Tickling of a Slow Loris

2010-08-31T19:00:00.000-05:00

Try not to be overwhelmed with sheer joy and happiness when you watch this video:

Running: Reveals your abs!

2010-08-29T22:55:00.001-05:00

When was the last time you set a date to show off your abs? I’ll give you one: Six weeks from today. By then, you should be ready to show your friends, family, and significant other just how hard you've worked—and how much it has paid off. Ready to get started?

Jamie Bamber, star of Battlestar Galactica, shares with us how to torch fat in record time.

It's not that Jamie Bamber has more willpower than the rest of us. He just has a built-in advantage: "Producers give me a date when I need to take my shirt off. It's an instant goal," says the 34-year-old star of Battlestar Galactica. "Everyone's going to see me, from the crew to the viewers. If I didn't have a date on the calendar, I wouldn't be as disciplined as I am."

Here are four tips from Bamber:

TIP 1: Escape the Cage
When he's not being chased by adoring female fans who saw his body in People magazine's "Sexiest" issue, Bamber's searching for the next great racetrack. "I don't know what to do in my mind when I'm on a treadmill," Bamber says. So he takes his cardio training outdoors, a strategy that West Virginia University researchers found makes you 52 percent more likely to exercise frequently.

"The message is clear," says Paul Gordon, Ph.D., the study's lead author. "Don't force yourself to work out in a gym when you can better tolerate running outside." Gordon suggests finding a community trail in your area—it's free and safe, and you don't have to wait in line to use it.

TIP 2: Attack Hills
Sprinting raises your resting metabolism, which means you burn extra calories after your workout as well as during your run. Bamber makes his sprints harder—and more effective—by running uphill. Hill sprints can make you a faster runner in 6 weeks, according to a new study in the Journal of Strength and Conditioning Research. And the faster you run, the higher your resting metabolism will soar.

Try running hard for 10 to 15 seconds at a time on steep inclines and 20 to 30 seconds on moderate inclines, says Robert dos Remedios, C.S.C.S., director of speed, strength, and conditioning at College of the Canyons, in Santa Clarita, California. Repeat this six to eight times in a workout, jogging lightly for about 60 seconds between sprints.

TIP 3: Run Wild
"I change my route and my pace as often as I can," says Bamber. "I just improvise." For instance, when he's running on flat, relatively dull terrain, he'll spot a tree or stop sign a couple of hundred yards ahead and sprint to it, and then slow to a jog until his breathing has returned to a normal rate. Then he charges toward his next mark.

Try it yourself. Run sporadic intervals, with one thing in mind: As soon as you hit a mark, have a new one in sight. "This keeps your brain and body active," says Dos Remedios. As a result, you'll always be working hard without having to check your watch constantly.

TIP 4: Train Harder
"I love the idea of going on an amazing hike up a mountain, but doing it at a trot," says Bamber. "The tricky footfalls keep my mind engaged."

Is there a portion of your workout that you're walking when you could be running? Think about it. Raising your intensity may be more important for burning off belly fat than how often you exercise or for how long, report researchers at Smith College, in Massachusetts. Kick your workout into a higher gear.

Also... Eat eggs for breakfast! People who do consume 250 fewer calories throughout the day, say researchers at Louisiana State University.

MICHAEL SMITH: 4-course tasting review

2010-08-29T22:14:00.001-05:00

Michael Smith is a James Beard Award-winning chef and owner of his namesake, which is located in the Crossroads Art District of Kansas City, MO. It’s a fitting location because what Michael Smith does on his square porcelain canvases is truly a work of modern culinary art. High quality food is Michael’s media and orchestrating flavor profile masterpieces is his craft.

As a foodie, I’ve known of Michael Smith and his work since 2002. Michael co-founded and opened his first award-winning bistro around this time in the KC area called, 40SARDINES. I caught the buzz of Chef Smith and 40SARDINES while on a roadtrip to KC with some friends. Sadly though, I never made it to 40SARDINES before it closed back in 2008. But luckily for me, I recently discovered Michael Smith’s namesake as part of a happy accident—I drove by it one evening while lost in the Crossroads District.

What’s more, last Friday I had the grand fortune of getting to dine there. And here’s my review...

MICHAEL SMITH
1900 Main Street
Kansas City, Missouri (64108)
Tel: 816.842.2202
Fax: 816.842.2206
-- LUNCH HOURS: Tuesday thru Friday 11:30am – 2pm
-- DINNER HOURS: Tuesday thru Saturday 5pm - 10pm

FOOD 5/5
The menu at Michael Smith is quite impressive, featuring “safe” entrees such as pan roasted eye of ribeye, braised veal breast, and the ever intriguing Campo Lindo Farms chicken breast (intriguing because of how it’s served: with crimson lentils, green tomato & fennel). One very bold and daring entree that I’ve never seen on a Midwestern restaurant menu was the pan roasted barramundi (a large-scaled river fish).

A noteworthy option that’s also on the menu is the multiple tasting courses. Michael Smith offers a 4-, 5- and 6-course tasting menu, ranging in prices of $55, $65, and $75 respectfully. The menu boasted so many items that I wanted to try, so I decided that the multi-course meal seemed like the best option. And for the amount of food you received in a “taste,” I would HIGHLY recommend this option.

I went with the 4-course option upon the wait-staff’s suggestion in accordance with the amount of food they’d be serving (more than a bite). My waitress said I could increase my course option if I felt I had room. And the best news of all was being informed that my final course would be a dessert selection.

1st Course—BRAISED RABBIT served with house made potato gnocchi, shiitake mushrooms, leeks & shaved parmesan

I was speechless with the first bite. I thought to myself, “If this course is the opener to my meal—How could they possibly get better than this?!” The rabbit was so tender and juicy and full of flavor. It only had a very light, delicate hint of gaminess to it—a quality I look for in rabbit meat. The shiitake mushrooms actually weren’t as overpowering as I had expected at first; they too provided only a nice “scent” and a bit of Earthiness to the meal. The potato gnocchi was hands-down the best gnocchi I have ever had at a restaurant. The gnocchi was amazingly light and fluffy and stupid tender (not at all chewy—chewing was hardly required). I even made a note about the shaved parmesan: WHOA! Big shavings; nice touch.

2nd Course—CRAB CRUSTED ALASKAN HALIBUT served with smoked potato sauce & garden beans

I approached this course a little differently from the last. Instead of diving in, I wanted to taste each component separately to see if I could distinguish the crab from the halibut (two similar tastes). Upon eating each component separately nothing stood-out or stood alone—the crab didn’t upstage the halibut and the halibut didn’t really “wow” me with flavor. But once I combined all the components in unison, an epic symphony came into tune on my tongue. Textures, flavors, and a very delicate smokiness from the potato sauce added a depth of flavor that blew my mind. The expertly-cooked halibut was buttery, tender, flaky, and fell apart so amazingly in my mouth—nothing fishy here.

3rd Course—PAN ROASTED DUCK BREAST served with roasted carrots, ramps, olives & fava bean pesto

Duck is an unforgiving protein, and I have found in my foodie adventures that very few restaurants can do it right. In the Midwest, the only restaurant that I’ve discovered a masterfully-prepared duck is at VENUE (Lincoln, NE). Michael Smith serves the bird medium rare—the only way to cook duck, in my opinion. I do have to say that the duck and it’s accompaniments were different (in flavor profile). The fava bean pesto was awesome, kind of strange w/ the duck, but strange flavors are also inviting—flavor invention is good. The problem with a foodie like myself—who has to order the duck whenever it’s on a menu—is that our foodie pallets have been trained to think duck has be prepared with some sort of sweet glaze or accompaniment. A savory duck with earthy pairings seems odd. And to be honest, at first I didn't like the duck, but once I found the slivers of olives, the bitter/acid they brought to the meal was amazing—it completed this dish! I do have to say, however, that the duck fat could've been rendered more, and the skin more crispy. This course was a bit heavy, but that’s a good quality for a final dinner dish.

4th Course (dessert)—GRILLED FIGS served with goat cheese ice cream and hazelnut brittle

Wow! Such a great pairing—sweet tender fresh figs, grilled to caramelized perfection. Add in a bright acid from the cool, refreshing bite of goat cheese ice cream... HOLY MOLE’! The hazelnut brittle added that POW! and crunch texture that made the dish complete. A delicious ballet on the stage of my pallet!

Of the four courses, two of them left me wanting more: the rabbit and the grilled figs. If you visit MICHAEL SMITH and you can’t make a decision because everything sounds so awesome, then take my advice and get the rabbit for your entree and the figs for dessert (if they’re still on the menu—figs are seasonal right now and the season is ending soon!).

SERVICE 4.5/5
When I walked through the front doors of MICHAEL SMITH, I was greeted promptly and warmly by a hostess. She was quick to seat me and had no hesitation on which section I would be placed in. I like that. I like a hostess that knows what’s going on and where she’s going. She was also kind enough to make me feel welcomed—I made a verbal note that I thought I was under-dressed (I was wearing a nice EXPRESS V-neck t-shirt and plaid khaki shorts with leather sandals). She informed me that there was no dress code and said I actually looked great. Awesome!

I have to deduct a half point on service because my waitress was very forceful with what my courses should be. The menu said “chef’s choice” and I questioned her about that before she got forceful with me. She said that I could throw-out a couple suggestions on things that I definitely wanted to try and things I would like to avoid. When my waitress came back to my table I had a couple questions about menu items—that’s when she cut me off, and was very brash and forced her favorite four courses on me. I thought it was rude for her not to listen to what I would like to try or what sounded good to me. I did, however, get her to bend on ONE item that I wanted to try—THE DUCK—the rest of courses, besides the figs, were her decisions.

My waitress redeemed herself by being exceptionally polite the rest of the evening. She checked-in with me often and we even shared a few moments of banter over “foodie” things. She cleared my empty plates promptly, kept my water glass full, and served my food while it was still hot. She was also prompt with my ticket and running my card. None of the wait staff or hosts made me feel rushed—everyone was exceptionally polite and courteous.

AMBIANCE 5/5
MICHAEL SMITH has great ambiance—you feel amazing while you’re dining there. There is ambient music playing softly—it’s low enough that you can have a great conversation without a pulse beating in your head. The lighting at dinner was low, but not dark. I appreciated being able to see how beautiful my plates of food looked. You know, we eat with our eyes first. The black floors were kept clean with no specks—black floors are hard to keep looking nice, especially in a restaurant setting. Crisp white table clothes were kept spotless; I even saw a staff member resetting a table with a fresh tablecloth—that made me feel great. The wine and water glasses on the table seemed polished and spotless when I arrived.

And yes, I did make my famous “restaurant reviewer’s trip to the restroom.” How did MICHAEL SMITH rate? Exceptional. I even snapped a picture of ultra-contemporary designer sink. However, I will not be posting it because I removed the soap dispenser to take the photo and regretted it after further review—there’s a very evident “bottle stain” where the dispenser sits on the sink ... it looks really bad in the photo, but it’s not noticeable in person. More importantly, the restroom was clean; there was an impressive stock of paper towels; the mirror was clean, and walls were graffiti-free. I will say that the restroom was rather small though—it’s basically a single-person unit.

The overall atmosphere of MICHAEL SMITH is very contemporary, upscale, but very laid-back! And even if you are a bit under-dressed as I thought I was, you’ll still be an appreciated patron here.

MISCELLANEOUS 5/5
On the MICHAEL SMITH website there is a clearly listed Menu Item Substitution Policy—basically stating that inferior seafood and other menu items will not be served but rather will be substituted with more superior items. And with that, Michael Smith says that his wait staff will practice full-disclosure whenever a substitution is made on a menu item. I think this is a very impressive and forward stance to take—not many restaurants do this. So my hat is off to Michael for being so boldly honest as to list this policy on his website.

The pricing at MICHAEL SMITH is extraordinarily reasonable for a James Beard Award-winning restaurant. It is upscale dining, mind you. For the price, you’re getting perfectly seasoned food; perfectly cooked food; and exceptionally plated food—you will be served a Monet on the canvas of a white, square porcelain plate.

And if you’re as fortunate as I was, Chef Michael Smith himself will visit your table to see how service is being presented and how his awe-inspiring food tastes. That’s right folks, Michael Smith ... THE Michael Smith came to my table and chatted with me. I just about lost it when I looked up to see the hand extended in front of me—while I was taking my first bite of rabbit—was attached to the arm of Chef Smith. Wow! I never would’ve thought in a million years, that I would meet the legendary Michael Smith on the first night I visit his restaurant. And let me tell you, he’s a kind soul and very easy to talk with.

Thanks for making my night that much more special, Michael. What you do with food is astonishing!

CHEERS!

FOOD 5/5
SERVICE 4.5/5
AMBIENCE 5/5
MISCELLANEOUS 5/5
-----------------------------
TOTAL 4.88

Caffeine + Hydration: The Myths & Facts

2010-08-18T13:22:00.001-05:00

Registered Dietician and 2:45 marathoner, Jackie Dikos, presented this info the July/Aug 2010 issue of RUNNING TIMES.

Training and racing in hotter weather absolutely demands getting hydration right. For years, we've been told that key elements of doing so include avoiding caffeinated beverages and drinking small amounts throughout the day. Is that true? Let's look at some hydration claims and facts.

CLAIM: CAFFEINE CAUSES DEHYDRATION
Caffeine naturally occurs in the leaves, nuts and seeds of plants. It enters the runner's diet through various foods and beverages consumed every day, such as tea, coffee, colas, chocolate and energy drinks. (Put another way, items that many of us consume on a daily basis with great enjoyment.) Caffeine has long been identified as being a diuretic; it promotes the excretion of urine by increasing blood flow to the kidneys. Therefore, runners have traditionally been told, avoid caffeinated beverages, especially when it's hot, because increased water losses could impair performance.

In 2005, the American College of Sports Medicine clarified how caffeine affects hydration. The organization's statement on hydration includes this sentence: "Caffeine ingestion has a modest diuretic effect in some individuals but does not affect water replacement in habitual caffeine users, so caffeinated beverages can be ingested during the day by athletes who are not caffeine naive." In other words, if you're used to it, moderate amounts of caffeine don't increase urine output more than a similar amount of water.

How is this possible, given the well-known urge to find the nearest bathroom not long after having a coffee? Caffeine is rapidly absorbed by the body, and reaches its highest concentration about an hour after it's consumed; it can maintain that peak for several hours. During that time, yes, it often contributes to greater urine output for several hours, but that phenomenon is followed by a decrease in urine output. Over the course of 24 hours, then, caffeine results in no significant difference in overall urine volume. On a daily basis, habitual caffeine users aren't dehydrated by their beloved beverages.

A natural concern for even regular caffeine users is avoiding increases in the urge to urinate during the early stages of a race. Fortunately, since there's an increase in catecholamines and less blood flow to the kidneys, the early diuretic effect of caffeine is often lacking during exercise.

Response to caffeine varies from person to person. Identify if and when caffeine fits appropriately into your running. Caffeine right before a hard workout or race may induce an upset stomach or jittery feeling. On the other hand, regular caffeine users may suffer nausea and headaches if they go without. For most people, caffeinated beverages can count toward daily fluid intake and aren't long-term dehydrators.

CLAIM: SIP SMALL AMOUNTS OF FLUIDS THROUGHOUT THE DAY, BECAUSE ONLY SO MUCH CAN BE ABSORBED AT A TIME
Runners are used to hearing that the stomach can't process more than 7 ounces of fluid every 15 minutes and that, therefore, the key to staying hydrated is to consume small amounts. In reality, recent research shows that drinking more fluid less frequently, compared with drinking the same total volume spread out in smaller, more frequent intakes, speeds gastric emptying (the movement of fluid from your stomach to intestines).

This is so because as fluid volume increases, gastric-emptying rate also increases, allowing the small intestine to be more proficient at absorbing and delivering essential fluids, carbohydrates, and electrolytes to the body. Ingesting the appropriate fluid volume may be more valuable than the actual timing (although drinking at regular intervals still supports maintaining this faster rate of gastric emptying).

The overall goal remains to match fluid intake with fluid loss during a run. Maintaining body mass that's within 2 to 3 percent of your pre-run weight and avoiding weight gain conveys appropriate hydration. This is done most effectively by tracking your pre-run nude body weight compared to post-run nude weight; calculating your sweat rate offers insight as to about how many ounces to drink per hour. If you gained weight on the run, you drank too much during it. Conversely, and more commonly, weight loss greater than 2 to 3 percent indicates you need to take in more fluid; your performance, especially at faster paces, starts to suffer significantly once you get past that amount of dehydration.

Once your overall volume need is determined, experiment with training your gut to tolerate greater fluid volumes at regular intervals while matching sweat loss. For instance, if 18 ounces per hour is your ideal volume, try consuming 6 ounces every 20 minutes as compared to 3 ounces every 10 minutes. By practicing in training, it's possible to teach the body to tolerate greater fluid volume less frequently and support faster gastric emptying.

CLAIM: RUNNERS SHOULD LIMIT SALT INTAKE TO AVOID HEART DISEASE
Hypertension isn't common in the young, but it increases in prevalence with age. Because sodium is often associated with hypertension, it's common to be concerned about sodium intake as we age. For a healthy runner with low sweat losses, 2-3 grams of sodium a day may be sufficient. During hot running conditions, however, sodium loss alone may well exceed the standard intake guidelines. Where should most of us hedge our bets: Less sodium out of concern for heart disease years from now, or more sodium out of concern for poorer performance on tomorrow's run?

If you don't have a personal or family history of hypertension, go with the better-running-performance option. Research confirms sodium loading before exercising in the heat supports fluid balance and endurance during exercise. Sodium ingestion is beneficial during a run because it stimulates thirst and helps to replace electrolyte losses from sweat. Failing to take adequate sodium after running hinders the return to a state of normal hydration.

Sodium loss is harder to assess than fluid loss. A grainy texture to the face and skin, a white sweat ring on clothing, and sweat-saturated clothes are signs of high sodium losses after a run. Inadequate sodium may also be the culprit behind nagging muscle cramps. These recognizable signs of greater sodium losses warrant a little extra sodium in the diet. Recent research suggests the body adapts to a greater appetite for salt when sweat loss is high, as compared to distaste for salt when sweat loss is low.

Sodium replacement doesn't mean pouring salt over all your food or snacking on chips all day. Aim for food choices that are not only rich in sodium, but also rich in other nutrients on days when your sodium losses are likely to be higher. Such options include cheeses and other forms of dairy, bagels, canned tuna, olives, vegetable juice and chili.

Runners with a strong family history or diagnosis of hypertension will find the most reliable way to manage the situation is with regular physical examinations and communication with their physician. General hypertensive guidelines still apply, but it's possible limiting the amount of exceedingly high-sodium foods like processed meats and fast food would be adequate during hot summer training sessions.

XTERRA BOLT: Bad luck ends, or did it?

2010-08-17T19:39:00.001-05:00

(photos courtesy of Scott Croner & FattyPatty17 – I forgot my camera, oops!)

Yesterday was my XTERRA regular season ending triathlon (and my home race), XTERRA BOLT (long course).

My 2010 race season can be described with one word: WET. Every one of my XTERRA regular season races (meaning not including Regionals, Nationals, Worlds) have been wet, muddy, rainy, etc. since XTERRA BOLT last year. This year I’ve raced XTERRA Red River, XTERRA Pipestem Creek and XTERRA Forest Drive—all with mud (Red River was epically horrible). And finally, my bad luck ends where it started last year: XTERRA BOLT 2010—NO RAIN, NO MUD!

I always look forward to XTERRA BOLT, mostly because it’s my home course and my training site for swimming/biking. This race also means I don’t have to travel, therefore, my sponsors are happy that they’re not dropping a lofty race per diem. (Heck, this race only had one expense, and that was registration—no gas, no hotel, no food; YOU’RE WELCOME!) This year BOLT was especially exciting for me as I had a handful of XTERRA family from previous races come into Lincoln (Nebraska) to race. Desiree Margagliano (the RD for XTERRA Red River) came up from Oklahoma, Craig Harrison (the RD from XTERRA Forest Drive in Aberdeen, SD) returned for a 2nd year at BOLT and brought with him Kevin Bjerke and Camille Thomas (both raced XTERRA Forest Drive); I figured Luke Jay would show up (and he did—so much fun having him on a course to scare the Pros); Sadly, Kaelly Simpson couldn’t make it up from her new home in Texas (she’s teaching, and classes have started), Kaelly is also still suffering from a slow-healing ankle break—which meant that Sandi Garcia & Camille Thomas actually had a shot at the BOLT Women’s title this year. Chuy Lira, my pint-sized nemesis, was also suppose to come down from North Dakota but his jeep had an EPIC FAIL and he was not able to make it. I missed our head-to-head battle—looks like I won this one due to Chuy’s concession. Ha!

The night before the race, I once again hosted a pasta party. I thought this year would out-do last year’s, considering I told everyone I encountered at packet pickup that they should come over and join us for a carb-loading-good-time. Last year about 12 people trickled in and out of my apt. So this year I dropped about $70 on enough pasta, fruit, and fixings to feed an endurance militia. I ended up making about 10 lbs of fettuccini and my homemade marinara made with fresh grown vegetables and herbs from my porch garden; I even made some hardy meatballs from the grass-fed, open-range beef my dad had privately raised and butchered. I also baked my famous EPIC brownies, made a couple dozen No Baked Cookies; I had fresh Caesar salad with homemade croutons and dressing; about 20 lbs of watermelon and honeydew and fresh strawberries ... I put out a HUGE SPREAD—I spent several hours cooking and baking and preparing for an anticipated HUGE crowd of hungry triathletes. I had several people (athletes & friends) confirm prior to inviting the packet pickup crowd—I even posted some info on the XTERRA BOLT Facebook page. This was going to be fun...

When 7pm rolled around (when I told people to start coming over), my phone started receiving text messages of cancellations. And after it was all said and done, only two people (besides myself) showed up. Desiree Margagliano, who I was hosting for part of the afternoon/evening and her overnight host (a good friend of mine) Stacy McCrazy—who didn’t even eat! So when all was said and done, I ended up freezing about 6 quarts of pasta and sauce. And my refrigerator is currently overflowing with salad and melons. What an epic disaster and a waste of my day! Ah well, I won’t have to cook dinner for a couple weeks and I have lots of fresh fruit to graze upon.

ONWARD TO RACE DAY—

First off, my race number was 666... That should place a nice “overtone” to this race recap, right?

THE SWIM. This swim was “interesting” to say the least. It was totally different from anything I’ve ever done in my four years of racing XTERRA. It was a point-to-point swim. Instead of the typical loop with a beach run, we swam ACROSS Branched Oak Lake (from Lieber’s Point in Area 7 to the swim beach in Area 1). According to the BOLT website, the swim was 1000 meters. But according to MapMyRide.com the distance we swam was closer to 1400 meters—which was fine by me, the longer the swim the better in my opinion (I have crazy swim endurance).

The start for the swim was actually a water start. We were allowed to walk out +100 meters into the lake and wait for the gun. As I stood in front of the hundred or so competitors (and next to Pro Cody Waite), Desiree spotted me from behind and struck-up a conversation. I turned around to chat as final instructions were given, and in what seemed like a flash of a few seconds THE GUN WENT OFF?!! WHAT?!! I was in mid-speech with Desiree and reverted to “OH SHIT!” It seemed as though no one was expecting it, and the least was I.

I was trampled by several competitors in lots of rubber. It sort of got under my skin that the water temperature was announced as “wetsuit legal”—especially since the water felt warm and not a bit refreshing. Yet again I chose not to wear a wetsuit, and yet again I regret that decision. I based my decision on the water temperature maintaining a consistent temperature range of 80-84ºF over the course of the past few weeks of swim training at Branched Oak. I figured with the temps staying above 90ºF throughout the whole week prior to the race (and even at night), the water temp wouldn’t drop to “wetsuit optional range” (78ºF and below).

I was the 28th person out of the water of 78 competitors (better than last year). I swam with Desiree for the most of the swim, until a woman in a full wetsuit finally caught us and took the pass. Little did she know I leached her and drafted a couple hundred meters. From there, I took it to the red zone onward to the beach and ended up putting a little over a minute between Des and myself.

1400m // 29:04 = 2:00/100m = NOT GOOD, not even close to what I normally swim. Weird.
Must’ve been the trampling and my courteousness to my fellow swimmers...

(T1) Running up and into T1 went just as expected. Goggles and swim caps into the T1 bag (check), bike gloves ON (check), CamelBak ON (check), sunglasses ON (check), left shoe ON (check), right shoe ON... right shoe ON... RIGHT shoe on... GRRRRR—RIGHT SHOE ON!!!! WTF?!! Every time I attempted to put on my New Balance 790s the insert would slide deeper into the right shoe and bunch-up over my toes. I attempted several times, then after wasting about a minute-30 I made the executive decision to just race with the insert jammed against my toes (FUN!). I slapped my helmet on (pissed, mind you) and BOLTED (pun!) out of transition onto the bike. (2:09 — worst T1 ever!)

THE BIKE. For me the bike section of an XTERRA is fun, but not my favorite. The only reason for that is my lack of speed compared to the top competitors at any given race. I am a really technical rider, and I can climb the tricky sh—stuff that XTERRA throws at me; but I’m not fast and technical—or at least in my opinion.

I think the reason for this is that I have only been consistently mountain biking for the past three years. Most of the top XTERRA competitors come from strong mountain biking backgrounds—with years of experience. When I was growing-up in Northern Michigan (early ‘90s), I had a sweet 27-speed GT All-Terrain mountain bike—I rode it with reckless abandon and not a drop of fear (and no helmet). When I moved to Nebraska 14 years ago, I was without any sort of bike for about 10 years. Now I’ve been racing and training on the same exact MONTAGUE Paratrooper for all four of my past seasons of XTERRA. Don’t misunderstand me here—I love this bike—but it’s weight makes it inferior to 90% of the bikes it’s up against. And since it’s suffered some serious abuse from over a dozen XTERRA courses, plus miles upon miles of training rides (and taco rides) ... it’s in need of some crucial work before XTERRA US Nationals (Sep 25). It’s either that or a whole new bike altogether.

Sorry for that tangent—I’m a bit scatterbrained tonight.

If I have one advantage on the BOLT mountain bike course, it’s training on the course and knowing all the tricky sections. Plus, having the course practically in my backyard gives me unlimited opportunities to go out and ride and practice those tricky, loose rocky, rutted climbs in Area 1. And if I have to find one disadvantage to this course, it would be that I’ve never ridden Area 7 before—mostly because I could never find it. I was, however, able to pre-ride Area 7 a few times before race day, so I knew the tricky stuff well and I had my gearing figured out prior to racing.

My race in Area 1 went exceptionally well. Right out of the gate of T1 I took out about 5 or 6 people in the first mile. By the second mile, going into the first steep singletrack climb, I had caught a couple other competitors and dominated them when they hopped out of the saddle to hike-a-bike up the hill. At this rate I was feeling pretty darn good about my bike race—I was averaging about 14-16 mph as well, and tackling the climbs at around 8-10 mph. I had only one minor setback in a technical section when I caught the central rut and threw myself into a large bush that engulfed me and my bike—I was passed by the three men I was doing everything I could to keep off of me. DRAT! When I got to moving again, my pace and good fortune continued through the end of the two laps in Area 1.

From Area 1 over to Area 7 (which is on the other side of the lake) there’s about a 4 mile section that’s on the paved roads that circle Branched Oak Lake. Give me a straightaway on some pavement and set some people in my sights and I’ll show you just how fast I can go on a 30-lb mountain bike. 27 mph. That was the max speed recorded on my bike computer—yes, there was a hill involved (LOL). But even on the flats, I was pushing 20 mph. I managed to take out a few people on the pavement. I passed a muscular beast on a downhill doing 27 mph ... it was like he was standing still when I blew past him—I can still hear him saying, “Daahhmmmnnn!” HAHAHA.

Going into Area 7, I watched a competitor blow past a volunteer who forgot to tell the guy on the bike that he was suppose to turn. As fast as he was going on the pavement, I’m sure he made it to T2 before anyone could redirect him back to the turn to Area 7. I conquered the long gravel climb into Area 7 at a steady pace while a couple competitors came around me—I later caught them on the first downhill section we came too.

The only noteworthy thing to mention about Area 7 is the “nut-buster” singletrack. I mean, seriously, that’s the roughest singletrack I’ve ever ridden. It’s not even rooted, it’s tracked-up by horses. Why can’t we have MOUNTAIN BIKE ONLY trails in Nebraska that horse-riders aren’t allowed to trample and dimple for us?! OR, why can’t horse-riders use common sense and not ride trails while their soft and muddy? I mean, it seems unfair to the horse too—making it do extra work to carry their heavy-asses around in the mud. Area 7’s singletrack I would say is more rough than riding the rumbles of a gravel road. NO LIE! (Refer to T.H.O.R)

Honestly though, Area 7 is the most beautiful part of this whole course. And I am extremely envious of the 8K off-road trail runners who got a hardy taste of what XTERRA Trail Runs are all about when they ran this section. The singletrack is mostly wooded, with lots of swoops and whirls close to the water’s edge of Branched Oak Lake. There are lots of FUN climbs in Area 7, and at the crest of those climbs, you get beautiful glimpses of the lake through the cedar canopy. The singletrack here moves pretty quickly through a series of technical switchbacks that’ll have you wondering if you’ve ridden or ran the section twice or more—it’s a disorientation that makes even the most cardinal of navigators dizzy. There are even a handful of long, super fast descents to wet the pallet of any downhiller-adrenaline-junky.

Near the end of my bike race in Area 7, about 2 miles from transition, something EVENTFUL and unwanted happened. My quads started pinging near my knees (VMO area)—both legs too! I think this is unbelievable. Every race this season at about the same point between bike and run, this crazy VMO exhaustion starts ... then it radiates to my calves and other muscles in my lower legs. The only thing I’m doing differently this season on the bike is staying seated as much as I possibly can—conserving energy, keeping my heart rate normalized, and giving me more power and stability on the climbs. I ended up having to slow my pace considerably and drop to my small chain ring to keep the pinging from morphing into cramps.

By the time I got back to T2 from Area 7, my VMOs had started to calm down a bit. I glanced at my bike computer and was shocked to see nearly 17 miles logged—especially since the length of the course was said to be 21K (13 miles)—must’ve not counted the pavement we had to ride (LOL). When I dismounted at T2, a near-cramp violent-ping shot through my VMOs down my knees and around to my calves. I knew I was in for a “treat” on the run.

16.8 miles // 1:50:25 = 10.5 mph average, meh :\

(T2) I had pulled off my bike gloves about a half mile out from transition—something I’ve never thought about before—usually I don’t even try to take them off in T2, I just run with them on. (WIN!—I’ll add this to my game plan.) I racked my bike on the impossibly short bike rack (I had to lean the bike sideways—good enough!). I was more than elated to rip my shoes off—remember the right one’s insert was bunched up over my toes. I slipped into my New Balance 840 trail shoes and this time the left shoe gave me crap. The back of the shoe kept rolling in—I attempted a couple times to correct it, but figured it would work itself right... I BOLTED out of T2! (1:20—not my best, but not my worse either)

THE RUN. My pace out of the gate on the run was quite fast, but it took a dramatic nosedive once I made it to the beach. You see, the first 1/10th of a mile was ran in EXTREMELY loose, soft, deep sand of the swim beach at Lieber’s Point. The sand is an energy zapper, and quite unforgiving to your already jello-like-post-mountain-biking-legs.

I was nearing the first mile of the run a little before noon—the heat of the afternoon was increasing. I had caught and passed several competitors before making it to the first mile. When I arrived at the painted “1” on the ground, I glanced at my watch to note my starting pace: 6:30—TOO FAST in my opinion. So I slowed myself a bit, which I immediately recognized as a mistake (or was it?). My legs started cramping hardcore and then all of a sudden... LIGHTS OUT!! I had passed out. This is the strangest phenomenon I’ve ever experienced: passing out on a run. All I remember was running and noting how my cramps were getting worse in the heat, and then waking up laying on my back looking at the sky while the people I passed tried to convince me to go lay in the shade. “Just keep running ... Don’t worry about me,” I told them, flailing my arms in the general direction we were suppose to run.

I felt miserable, but I managed to get back on my feet—reminding myself that if I lay down or stop moving completely, my leg muscles were sure to lock-up. So I stumbled/walked down the run course until my heart rate felt normalized and until I felt “cooled down.” Then I started running again.

This year’s BOLT run course was a bit more brutal than last year. It wasn’t so much the terrain we were running on, but the lack of shade-producing vegetation (NO TREES! ... NO FORESTS!). And unlike most XTERRA triathlons, BOLT’s run course wasn’t set on mountain bike singletrack. Instead, it was out in open prairies around the lake... the course was basically a mowed path in the prairie grasses that snaked around the recreation area. There was no shade on the course, and at noon the temperature was about 95ºF with humidity hovering around 70%; no wind or breezes either (weird for Nebraska). So, in short, IT WAS HOT!!!

I do have to give Jared Carlson (race director) some props. It was a good move on his part to have all of the aid stations he had on the run—there were A LOT. Kudos! And it was an even nicer touch to have a sprinkler going halfway through the course—which you got to run through twice (halfway and three-quarters through the run). IT WAS MUCH NEEDED!

I managed to finish the run strong, but it took me 3 of the last 4 remaining miles to find my legs. I could only run for about 2 minutes at a time before my legs would start cramping severely. At every aid station I was taking two cups of water, taking a few sips and then pouring the rest on myself—doing everything I could to keep my temperature down, that way I could run... Or struggle to run/walk.

When it was all said and done and I crossed the finish line (in joyful misery) my five mile run time was 50:58; so that means even in my ungraceful efforts to run, I managed a 10:12 pace. It’s nothing to brag about, but considering my irrational state of being on the run—I’ll take it!

1400 meter SWIM ~ 16.8 mile MT. BIKE ~ 5 mile TRAIL RUN = 3:13:53 // good enough for 3rd in my Age Group
My finishing time was 30 minutes slower than desired; most of it was lost on the run.
_________________________________________________________________________

Desiree Margagliano cools off after her near death experience racing XTERRA BOLT :P

I started writing this post on Sunday (the day after the race). Today is Tuesday and I am finally posting this recap. I tell you this because since racing BOLT I have discovered the cause of all of my cramping this season... My race nutrition is bad. I mean, it has worked for me to this point, but my first two years of racing triathlon had been exceptionally cooler and less humid than these past two years—where I’ve struggled. My fitness is superior now than it was four years ago, but the heat and humidity is extreme this year compared to my inaugural.

I won’t namedrop here, but after comparing/reviewing my race nutrition with a top-winning Ironman triathlete, I’ve determined that my current 500-700 kcal intake during a 3 hr race is horrible. In the end, I’m making my body “muscle through it”—instead of giving it adequate fuel to keep working in non-stressed state. What I’ve ultimately discovered (and what I’m working on proving over the course of the next 30-days) is that I need to consume at least 400 kcal per hour of continuous exertion in high heat & humidity. So that would mean I need to take in 1200 kcals for race such as BOLT—especially if it’s going to hit the 3 hr mark during competition.

Right now I am working on getting used to taking in that amount of calories while training. Yesterday was my first day, and I managed to consume around 700 kcals during 3 hrs of intense training (running, swimming, lifting). I know that doesn’t fall in the range of 400 kcal per hour, but those 700 kcals were more than twice as much as I normally take in while training. Something tells me that this next month’s training nutrition budget is going to see a record high—thank God I’m starting a new, better paying job!

Oh, and by the way... I QUALIFIED FOR XTERRA US NATIONALS!!!

XTERRA Forest Drive: Epic amounts of fun!

2010-08-09T22:10:00.003-05:00

I’ve been to South Dakota more times this year than I have in the 14 yrs that I’ve lived in Nebraska. The first time this year was back in June, when I traveled up to North Dakota to race XTERRA Pipestem in Jamestown. It was at Pipestem that I met and raced against Craig Harrison—the race director of XTERRA Forest Drive—who invited me down to Aberdeen, SD to race his XTERRA. He even offered to comp my entry if I would push his race on this site. What a guy!

(Photo: This bell toll for every finisher—made everyone’s race special!)

Back in June I declined Craig’s offer as I had already scheduled my race for August 1st to be XTERRA Sugar Bottom (near Iowa City, IA). But on the Friday afternoon of my race weekend, I made a paramount decision to go north not east due to insane flooding in Iowa. I made this executive decision based on the fact that Iowa City was getting hammered that Friday by more rain and severe weather. I also saw that the course had changed for Sugar Bottom, and there were re-routes taking competitors on lots of pavement (not fun in my book!). And I seriously have had enough mud this race season! (Ever since XTERRA BOLT 2009, rain & mud at every race—SUCK!)

PRE-RIDE (SATURDAY). I met Craig at the race site and he gave me the down-low on the bike course. After we finished talking, XTERRA Pro Will Kelsay came flying into the transition area after making a pass on the “fast side” of the course. Loud as ever, I could hear Will exclaiming about the course as I was gearing up at my car—that got me pumped!

The weather Saturday was beautiful—clear skies, sunny and hot—PERFECT for the pre-ride. As you probably remember from my previous race recaps, I usually don’t pre-ride or do any sort of training the day before the race unless it’s absolutely necessary (“fresh legs”). As I arrived in Aberdeen at 9pm on Friday, it was impossible to follow my ritual of pre-riding two-days out, and then rest/eat-my-day-away on the race eve. So I decided that my game plan was to tackle the pre-ride Saturday but not “push it.” On this course, however, that’s impossible to do. You just want to go fast on the first half. Then comes the second half—A TECHNICAL BEAST!!! (I LOVED IT!) It forces you to go slow with narrow tree passes and tricky descents that usually end in a 50º sharp right turn up a gnarly 80% incline also with narrow tree passes and glorious roots to make things all the more sweeter. I love a technical course that slows down even the fastest competitors—and I don’t consider myself as fast as some on the mountain bike (at least not yet), but I am a very technical rider. The technical side of this course was as sweet as honey. I tackled the technical side three times on the pre-ride just to figure out all the routes. And I spent extra time climbing and descending several times a couple of the more tricky parts of the course—I did this until I could ride those sections without dismounting.

tricky descent, then a few moments later tricky climb

This was THE BEST pre-ride I’ve ever had at a race site. Craig and his amazing volunteers fed those of us who tackled the pre-ride Saturday—pulled pork, fixins, chips, carb-loaded desserts/sweets—IT WAS EPIC! He even provided ice cold water and Gatorade. The close-knit community of athletes and weekend warriors in Aberdeen is something extraordinary.

My day at the race site Saturday evening ended in ... RAIN! Yes, that’s right, the course got a bit of rain. I could hardly believe that I didn’t break the odds of it raining four races in a row. But nope, It definitely rained.

With Chuy, post-race. Notice his medal; notice mine? Riiiiiiggghhttt. Ugh.
Keep reading...

Before I get to my race day recap, I have to talk about Thatzza Pizza—the restaurant in Aberdeen where I did my carb-load. It was a great choice too. Chuy Lira, a newbie to the XTERRA family, and also a new friend of mine (befriended in Jamestown after he passed me on the run at XTERRA Pipestem Creek) joined me at Thatzza Pizza. For less than $8, I got a double order of spaghetti and meatballs, two slices of garlic toast, and a soda loaded with HFCS (FTW! CARBS!). Now Chuy—the pint-sized individual that he is—put away, by himself, A FAMILY ORDER (read: 1 Gallon) of spaghetti and meatballs, along with 8 slices of garlic toast, and I think he had two sodas. I couldn’t believe it. I sat in disbelief. He’s 4-inches shorter than me, and probably weighs $1.45—HE ATE IT ALL!!! I jokingly told him that when he comes down to my place here in Lincoln, he’s not allowed to eat like that during the pasta party before XTERRA BOLT. HAHA!

Oh, and by the way, IT POURED RAIN AGAIN early in the morning on race day.

THE SWIM. You never want this to happen in a triathlon, but this is where the race pretty much ended for me. The swim course wasn’t your standard out-and-back triangle. Instead, you entered the water, swim out past two buoys (150m), then turned and headed down the shoreline 450m. There you came to a very small beach at the bottom of nice hill—of which we exited the water, ran a lap up and down the hill, and splashed back into the water to swim back to the start location.

The run section in the middle of the swim (crazy fun!)

Right before the swim started, I asked a fellow competitor and volunteer which of the last two buoys we have to swim around before returning to shore. She informed me that it was the FAR buoy, not the closest one to the beach. So upon my return to the swim start, I made my cut out to the far buoy while everyone else was cutting to the close buoy. I came out of the water quite heated and yelling at some of the volunteers to get numbers for DQs for not swimming the full course (Sorry guys!). I was quickly shutdown (and humiliated) when I was told that I swam too far (see mock-up map above; the yellow arrows indicate my error). I was tracking around 10th place in the swim—which is incredible considering I was one of only a few people without wetsuits, and most of the lead pack were either in wetsuits or speedsuits. After my epic foible, I think I came out of the water around 24th place.

If any of my readers raced at XTERRA Forest Drive, did you guys feel the strange currents in the lake? Those were definitely weird. I’ve made mental notes for next year.

(T1) After the swim there’s an approximately 100-yd sprint back to transition on a singletrack mountain bike trail. Once I returned to T1, I quickly noticed that over half of my fellow competitors were already out on the mountain bike course. I knew I had my work cut out for me.

THE BIKE. Exiting T1 I caught a glimpse of Chuy. Apparently he came out of the water just 23-sec ahead of me. Which means that if I wouldn’t have screwed up my swim, then I would’ve exited the water a good 2-3 mins ahead of Chuy, which may have been enough to hold him off for the duration of the race.

As I mentioned above, the bike course at XTERRA Forest Drive was sweeter than corn syrup; but not as sticky. The pre-race rain actually greased-up the trails and made a few sections a bit more slimy than I would’ve preferred. Some of the climbs weren’t as easy for me as they were during the pre-ride—due to loss of tire traction at low speeds while climbing.

Chuy, myself and a couple other competitors had a great game of back-and-forth going on. During the first section—which is super fast and not very technical—Chuy would overtake me, then once we’d hit the second section—the super technical section—Chuy would let me have it and I’d do my best to put some distance between us. We had to ride the full course (fast section, technical section) twice which is about 12-miles; then one last lap of the fast section for a total of about 16-miles. During the last loop of the bike course, when I was coming out of the technical section I caught a glimpse of XTERRA Pro Will Kelsay racking his bike in T2 and heading out for his run. Man, that made me feel slow.

About this photo: There should’ve been a FROG X-ING signs on the mountain bike course

Halfway through the last loop of the fast section, Chuy made his move and passed me. I kept him in my sights during the remainder of the bike—I knew that as long as I could see him, I’d be able to envision a bull’s eye on his back and I’d have someone to hunt down and reel-in on the run. Chuy ended up distancing himself 30-seconds ahead of me—which was enough to take him out of my eyesight. It was about this time (2 miles from T2) that my new S-Works Phenom saddle started getting unbearable to sit on—the saddle was making me sick from the pain it was inflicting on me. (I had just changed to this saddle a week prior to the race. I have no meat on my ass where my sit bones are. And by the end of my pre-ride the day prior to the race, my rear had some major saddle sores and bruising. I’ve since returned the saddle.)

(T2) I was completely overjoyed to come off the bike in T2—my legs and feet were practically numb from this torture-device of a saddle. (I mean no disrespect to Specialized; I’m sure if I had some meat on my ass and a super thick chamois, I would’ve been fine—but I can’t race in a diaper, sooo...) And much to my dismay it looked as if half of the competitors were already out on on their runs—and the Top 5 finishers overall were yacking near the finish line (including Will Kelsay, 1st). At this point, I knew I was out of contention for a Top 10 finish, but I still hoped to finish within the Top 3 of my age group. Not to mention, hunt down Chuy Lira and beat him to the finish.

THE RUN. Going out on the run I was expecting total misery as I was told the day prior that the course was really flat, wide open, with little to no tree cover. Luckily, as I started my run thick clouds were hanging in the sky; the heat of the day was rising, but no direct sunlight kept things cooler. And a few cracks of thunder and some sprinkles (rain) at the end of the bike made me immediately start praying for an unleashed downpour for the run—I never got the rain.

Instead, about two miles into the run the skies decided that it was time for them to open up and let the sun shine. More like BAKE DOWN on me. It was then that, once again, my quads started pinging. Luckily, no major cramping came about. But my speed took a nosedive at that point—dropping from a 7:30 pace to 8:40. The run course was actually a lot more fun than I had anticipated from all the “draggy” comments I got from those who checked it out during the pre-ride/run. It really wasn’t the singletrack trail running you’d expect from a typical XTERRA, but it still had all the markings of XTERRA: lots of twists and turns, a few hills (albeit small), and some great scenery. And the run course was as well-marked as the bike course.

I think the worst part of this run for me wasn’t the numbness from my new bike saddle, or rising temps and humidity, or the muscle pinging, nor was it the wide-open course without tree cover. The worst part of this run was not seeing a single soul during it’s entirety. I was actually passed by a team competitor in the first mile—but he doesn’t count because he was only doing the trail run and nothing else. He even made the comment, “Being passed by fresh legs has to suck.” And then he told me not to be alarmed as he was racing in the team competition. But other than him, I never saw another person. Not even Chuy. Sad.

The Finish Line shoot at XTERRA Forest Drive (photo taken the day prior to the race)

When I made my final turn of the run, I could see the cabin a quarter mile in the distance—behind the cabin stood the finish line. I couldn’t wait to be done, so I started the “all-out sprint” to the finish. I caught a glimpse of Chuy—he was cheering me home—that felt great. Chuy had an excellent race; he finished 4 minutes ahead of me. And those minutes were lost in the swim for me.

This Saturday, August 14th, Chuy and I will go head-to-head again. This time on my home turf at XTERRA BOLT (get registered!). I won’t have too much of an advantage over Chuy with this being my home course—the trails were just cleared for the first time this year last week. And Jared Carlson (BOLT Race Director) has changed the course for both the bike and the run (and well, the swim too... but that’s least important).

~ MORE PHOTOS FROM XTERRA FOREST DRIVE ~

The ever-personable XTERRA Pro Will Kelsay gives a talk about racing
XTERRA triathlons and answers questions

Craig & his amazing volunteers did an excellent job at marking dangerous sections and various other trail hazards

Will and me, post-race. Yes, we’re sweaty—It was 1000% humidity—I had just finished pouring rain.
And I actually had just showering too.

The post-race muddy bike photos continue. Here’s my dirty MONTAGUE Paratrooper.

This mud stunk!

The race recap is coming, promise!

2010-08-08T23:10:00.001-05:00

I promise that the XTERRA Forest Drive race recap is coming. I’ve just been incredibly swamped with work as I transition out from the University and on to my new job... (more on that later); plus training for my race this coming weekend (XTERRA BOLT, here at home in Lincoln, NE—GET REGISTERED!), and along with that getting my apartment ready to host a couple athletes and the HUGE ANNUAL Pre-BOLT PASTA PARTY.

The recap is actually 2/3 written... I’ve been working on it for a week—a few minutes here, a few minutes there. I hope to have it posted tomorrow evening—probably before 7pm CST.

Thanks for being patient! And sorry for the delay, RD Craig!

Local: Dr. Quinn the Musical

2010-08-06T12:15:00.000-05:00

From the same zany group that brought you last year’s “Jurassic Park: The Musical” comes another backyard comedic melodramatic score: “Dr Quinn: The Musical”

Saturday, August 7 at 7:30 p.m. (seating beginning at 6:30)

1016 8th St. (Lincoln, NE)

And because I’m at work and extremely pressed for time to actually write an article/review of this next unprecedented Coronel Mustard musical, I’m just going re-post a condensed version of the Star City Blog’s article:

Grassroots Theatre The Colonel Mustard Presents 'Dr. Quinn: the Musical!' August 7th

By Jessica Heerten

Photos Courtesy of Lindsay Kerns

Expect unexpected, and perhaps unnecessary, violence. Expect banjo. Expect fake blood. Most of all, expect spectacle, because the Colonel Mustard has scheduled its sixth biannual performance for August 7th.

Dr. Quinn: the Musical! is the brainchild of Phillip Malcom and Lindsay Kerns, birthed from a series of texts and three weeks of late-night writing at the Hi-Way Diner in Lincoln.

The musical spoofs the 90s hit show “Dr. Quinn, Medicine Woman,” about a liberal doctor who leaves Boston in 1867 to travel west. As in past musicals and plays by the creative collective, Kerns and Malcom largely draw on pop culture references for song and character inspiration.

The town barber, Jake Slicker, is transformed into a demon barber a la Sweeney Todd. Drawing from Disney’s Beauty and the Beast, the duo has introduced a subplot of bestiality, explored in the song “When a Whore Loves a Horse (Of Course it’s Coarse).” Other Disney references include a Pocahontas-influenced song, “Love With All the Lovers in the World,” and a 4-foot tall village built as a visual pun off the opening song from Beauty and the Beast.

Instead of performing Dr. Quinn in the attic or backyard of the group’s namesake (a historic, two-story Queen Anne nicknamed the Colonel Mustard house for its peeling yellow paint; photo below), the musical will be moved down two blocks, where the cast and predicted audience of 300-plus can spread across two backyards.

[... The 4th musical for the Coronel Mustard was last year’s] Jurassic Park the Musical, [which] became the climax of their performances.

A twelve-piece orchestra claimed the far northeast corner of the yard. A pump stashed in the tree house spewed fake blood on the cast and audience alike. Velociraptors pirouetted across the lawn. Two hundred fifty people attended.

The group decided the play couldn’t be topped and would therefore be their last. Holmes and his wife moved to Massachusetts. Malcom and Kerns applied to out-of-state graduate schools and all the original roommates moved out of the Colonel Mustard house.

However, the group eventually rallied. They realized that the point was not to outdo Jurassic Park, but that everyone involved loved spending time together.

“The making of an attic play is really the making of community,” Kerns said.

The group performed Carrie Nation Hath Done What She Could on New Years Eve and the attic was so packed that people spilled down the stairs, leaving performers struggling to clear a path to the stage area.

As big as their past plays and musicals have been, Dr. Quinn feels twice as big, Kerns said. “It’s bigger, because there’s nowhere to go but bigger.”

Both Malcom and Kerns have said the play is likely to be their last. Most members of the original Colonel Mustard group have moved, or will be moving soon. The cast and crew of nearly 30 includes younger participants, whom Kerns and Malcom hope will carry on the tradition. But just in case, the group is giving Dr. Quinn all they’ve got.

They’ve actually rehearsed this time around, Malcom said.

There will be a chorus, mostly comprised of students from the music program at UNL—“so they’ll actually be good,” he joked.

In addition, Kerns has promised an unprecedented amount of fake blood.

[And the best part...] A friend of a friend knows Jane Seymour, the original Dr. Quinn, so there’s even a miniscule chance she’ll be in the audience. “She definitely knows about it,” Malcom said.

Even if Seymour’s not there, you can be. The show will be held Saturday, August 7 at 1016 8th St. at 7:30 p.m., with seating beginning at 6:30. Parking is available in the lot on the corner of 9th and E. As with all Colonel Mustard shows, Dr. Quinn is free and open to all who enjoy offbeat humor and heartfelt performances.

XTERRA Sugar Bottom: Nope!

2010-07-30T13:23:00.001-05:00

Sorry, due to crappy weather (RAIN) and not wanting to race another mud-fest, XTERRIBLE triathlon I have withdrawn from XTERRA Sugar Bottom (Iowa City, IA) and instead I will be racing XTERRA Forest Drive (Aberdeen, SD). Both races take place on Sunday, August 1st. Choose your experience carefully—either race will be EPIC, I am just choosing not to have to deal with mud again (this would be my 4th mud-fest in a row if I raced Sugar Bottom—NOPE!).

Sorry, Kevin Burke, I was looking forward to racing against you again—see you at BOLT!