FIT AT 50

(FOOD PORN)...We have seen the enemy..and his name is MUFFIN....

2011-11-20T00:32:00.000-05:00

OK:
What's YOUR favorite "cheat food""??
Double chocolate was not bad enough? Red velvet not #$@^'ed up enough?
I KNOW..let's make a COMBO--that'll really mess with Jason's resolve !!!
Understand--this kinda stuff is NOT in my kitchen,as the best way to stay on the good-foot,
training wise,,,is to not allow such crap in the house!!!

Still....$3.69 was the SALE price...and they're gone now...so.....

Tower of Power: Does this Bald-spot make me look OLD ?

2011-11-20T00:15:00.001-05:00

I dunno....
...it seemed like everyone had a baldspot in the crowd @ TOP when we caught 'em a few nights back--got me thinking..does this mean anything?
Yeah,Yeah..over thinking again..just enjoy this archive clip !!

The baddest band in the land:
The baddest horn section on the planet:

looking for the "perfect" workout??pai mei

2011-11-20T00:15:00.000-05:00

It ain't worth it!!

Just MOVE!! "a little SOMETHING is better than a lotta NOTHING!!

..be WATER,my friend

2011-11-07T16:17:00.000-05:00

I lifted this whole from
"Begin to dig",a great place for GS and KB
opinions and inspiration:

In his book, 'Zen in the Martial Arts,' (1979) Joe Hyams recounts the story of his first meeting with Bruce Lee. Now, I apologize for using a figure that is arguably the most overused in advertising products for strength, power, and personal development, but the lesson described here undoubtedly applies:

"Do you realize you will have to unlearn all you have learned and start over again?"

"No," I said. Bruce smiled and placed his hand lightly on my shoulder. "Let me tell you a story my sifu told me," he said. "It is about a Japanese Zen master who received a university professor who came to inquire about Zen.

It was obvious to the master from the start of the conversation that the professor was not so much interested in learning about Zen as he was in impressing the master with his opinions and knowledge. The master listened patiently and finally suggested they have tea. The master poured the visitor's cup full and then kept on pouring.

The professor watched the cup overflowing until he could no longer restrain himself. 'The cup is overfull, no more will go in!'

'Like this cup,' the master said, 'you are full of your own opinions and speculations. How can I show you Zen unless you first empty your cup?'

Bruce studied my face. "You understand the point?"

"Yes," I said. "You want me to empty my mind of past knowledge and old habits so that I will be open to new learning."

"Precisely," said Bruce. "And now you are ready to begin your first lesson."

FREE AB TRAINING REPORT is here...the people REJOYCE !!!

2011-10-27T16:13:00.000-04:00

Well,the people are no longer marching up my block with flaming torches...
Jump over to my KB 'blog to get on the good foot by using the box marked
"FREE REPORT" ...so far folks say "yea"..and everyone loves my training pal..
CHESTER !!

www.kettlebellfringe.blogspot.com

4 strategies to burn fat around the clock

2011-10-27T15:01:00.002-04:00

 .....I really DON'T promote another guy's product very often,if at all.

BUT Joel M. has proved to be a guy who can back up his claims with the science..,

while CB...well if you know me at all,you know i really consider him an

authority.

The fact that these two cats are rolling out a Fat-Loss program

TOGETHER?--i'm IN..

Check out the info HERE:

The plan will be available on Nov, 8th....

 .. Please download the FREE report now if you haven't already

(page 9 and page 13 WOKE ME UP!!

just the info on "combining"...was way-cool !!!)

check the free report right here:

==

 24/7 Fat Loss Report - 4 strategies to burn fat around the clock

Talk soon,

Jason K.

is this the death of fitness?

2011-09-08T10:44:00.000-04:00

Or,put it another way,who cares about ADL anymore?
(activities of daily living,that is...)i HELP clients tie their shoes!!
Gaze upon the terror/wonder of
MARTY McFLY'S closet!!

..OK,OK

dig out your copy of BTTF:2...NOW!!

You heard it here first,BEFORE Letterman!

KETTLEBELL "take that HILL"

2011-08-17T09:08:00.000-04:00

Week #3 of GS training--no disrespect to the departed-
Ill keep training both
Jerk and Snatch each
workout for 4 more,then go old school,and dedicate 1 day to each of the 2 biathalon lifts:

Today's program:
20kg/16kg/12kg:
Jerk:4/12/20..
Snatch:7/22/38..
30" btw sets,3 mins. btw lifts..
THEN..hill sprints X 12..20" rest at bottom...

Arm-in-sling??--work your BUTT!!

2011-08-17T08:56:00.000-04:00

Really wanted to share a great example of how we can always get a good workout in,
WITH DOCTOR'S FULL CLEARANCE,of course...(claro..)
I spotted this hot Cuban chick in the gym who told me she had just had rotator cuff
surgery 5 days earlier-she was workin' it!:(shown here=step ups)
All moves were done with Gymboss clipped to her collar=20"work/10"rest/4 rounds ..

5 Must-Do Butt Exercises

We all want a nice booty, right?
Incorporate the following best backside exercises in your regular strength routine and you'll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.
1. Kettlebell Swings(we did BW squats...)
Kettlebell swings combine strength and cardio training to redefine your backside. In addition to toning your glutes and hip flexors, you'll work your core, and cardiovascular system (an all-in-one exercise). Stand with your legs shoulder width apart. Place the kettlebell about one foot in front of you. Push your hips backward, with a slight bend in the knee (shins almost vertical) and reach forward, placing both hands on the kettlebell. From your "hike position" (hips pushed backward, back flat, and chest out) hike the kettlebell behind you, with a purpose (don't let go).Drive your hips forward, while contracting your glutes and tucking your tailbone under, to swing the kettlebell (always above the knees) until you are standing at "attention" with your hands about chest height.
Important Tips: Always make sure to keep your abs tight (this will keep your lower back protected.) Keep your neck in line with the rest of your spine. Always drive the swing with your hips and NOT your arms. If the bell ever gets too far out in front of you, never reach for it- just let it drop!
2. Lunges
Lunges are a workout staple that will firm your butt and tone your legs. Start with your feet hip width apart then step forward with one leg. Keeping your abs tight, chest high, and spine straight, sink down into the move until your front thigh is parallel to the floor and your back knee is almost touching the ground. Concentrate on squeezing your glutes as you push through your front heel back to the starting position. Important tip: don't let your moving knee extend past your toes.
3. Step Ups
This is a great exercise for your butt as well as your quads and calves. Step ups also increase your heart rate so you'll get the extra benefit of fat-blasting cardio. Stand with your right foot firmly planted on a step or a bench, your left foot on the floor. Push down through your right heel to straighten and stand on your right leg, squeezing your glutes at the top of the movement. At the same time, pull your left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your left leg back to the ground, then step your right foot down. Alternate legs to make one rep.
4. Hip Extensions(she sub'ed SHELC--next post,ill explain!!)
Like lunges, hip extensions can be performed anywhere and without equipment. The key to this movement is positioning your weight so that your butt does the brunt of the work, not your legs. On your hands and knees, you'll focus the main effort in your glutes and lower back without involving your hamstrings. Tighten your core and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree bend and flexing your foot so you're reaching with your heel as you raise your thigh in line with your spine. Keep the movement slow and controlled to the top and then back down again.
5. One-Legged Deadlifts
One-legged deadlifts do triple duty, activating your muscles for a highly effective toning session that works your butt, hamstrings, and lower back. , stand with your feet hip width apart, knees soft. Keeping your weight firmly on your left leg, lean forward from your hips, reaching the dumbbells toward your left foot and raising your right leg out behind you. Remember to keep your core tight and not round your back. Now stand straight, squeezing your glutes as you come back to start. Do a full series of reps before switching to your right leg for the second half of the set.
Nice job!!!

GUEST POST: stretching for better GOLF !

2011-08-16T11:49:00.000-04:00

This week,my golf-guy Tom Grimaldi has some thoughts on your pre-golf routine:

Here's Tom:

Its Friday afternoon you just left work to meet your buddies for that round of golf you've been waiting for all week,you rush to the range to hit a few balls and off you are to the first tee,thinking I'm gonna hit this drive 300 yards down the middle and next thing you feel is something painful ...wow that hurts! that's the common mistake of not getting the body warmed up.after several lessons learned for myself ,,,,you need to stretch".think about it ,watch the pros in any sport before a game and what do you see? trainers working with the athletes moving their bodies and helping to prevent injuries.We, the proverbial weekend warriors that we are, totally forget what our bodies need to help us stay off the DL,the season is short enough so don't forget to work with a trainer so you're buddies wont have to look for someone to take your place in the foursome!

Here are a few stretches to loosen you up for your round:
1) take a larger than shoulder's width stance,bend at the hip and let gravity lower you're body ( great for hamstrings& back)
2) take a club and place it behind your back ,so the club rests at the elbows , take you're stance and rotate you're body as you would to swing the club( gets the torso and hips loose)
3) hold on to a golf cart with both hands and stretch your back by straightening your arms and leaning back( gets you're lats and shoulders loose)
Thank You,
Tommy G.
* Personal Fitness Trainer
* CPT/
* CPR/ AED
* Integrated Stretching

Gotta be the SHOES-MICHAEL DUNKS AT AGE 48.....

2011-07-19T16:51:00.000-04:00

....next guy who calls ME old:

AND here's the AARP site:
www.AARP.ORG

Flippin out on July 4th

2011-07-08T10:55:00.000-04:00

Funkier than it looks!!
BIG posterior chain work,especially going UPHILL!!

Think deadlifting with some real cardio capacity work:tabata:20/10 OR,for distance=uphill(20%)50 ft,downhill

SUMMER'S HERE!!--food log alert!!BEEP

2011-06-21T14:24:00.005-04:00

Yeah, the days get SHORTER...but that's not till...
TOMORROW!!--
so dig a repeat of my ramblings on how being
accountable for what goes IN can help you with what
hangs OUT..(click HERE..)
Make it the best Summer ever!!
..PS:CHESTER says"please subscribe to our
you tube channel?--it's HOT out here!!"........

climb every MOUNTAIN

2011-06-20T12:28:00.002-04:00

,......for stronger ABDOMINALS,that is!
A FREE 'report should be ready to download
by next week,,,,in the interim here's the
mountain-du-joir:

Guest post:PLANKS !!! Jennifer Hintenberger:

2011-06-20T12:24:00.000-04:00

I love Jennifer's videos:
Gotta love the work ethic,and the great
camera placement on those KB workouts!!-
Here's Jen:

--Using combinations of planks is a great way to build endurance in the abdominals, back and stabilizers. Developing core strength is critical as the core is the platform for every other functional movement. To improve strength in push-ups, deadlifts, squats, rows, presses, etc it is essential to have solid abdominal and back muscles with endurance to safely support the movement.

The side plank is a static exercise used to strengthen the abdominals, back and shoulders. Compared to a plank on both hands or forearms, the side plank places more of the load on the oblique muscles. You will feel the obliques (side of your stomach) closest to the ground firing to lift the hips and fight the gravity that is trying to force your body toward the ground. This is one benefit of combining side planks with other variations of planks such as mountain climbers and marching planks (as shown in the video) – not to mention the development of strong shoulder stabilizers. Training these movements together will create BALANCE in your abdominal and lower back muscles

She was kind enough to share this video:(link to her you tube channel for more!!)

B-1 + Birthday workout

2011-06-13T21:04:00.000-04:00

SO:
Made it!!

No lighter fluid needed!!

Here's what i did for my birthday--check out the
great workouts from Turbulence Training:something for everyone..
This is a great example of a "depletion" workout,where we
want to force a LOT of effort over a workout by using
insufficient recovery periods between moves/circuits:
"as little rest as possible"--to wit:
30" each move,non-stop,for 4 rounds,'though you could take it to
20 mins.for different capacity workout.

Doing a JERK set with 2 bags of Kingsford characol briquettes(40 lbs)
seemed like a nice way to finish things off,what with BBQ season here..
The moves:
(KB swings,pushups/plank,goblet squat,mountain climbers,split lunges)

B-3:KETTLEBELLS!!!..("don't tell my PT!!)

2011-06-10T21:22:00.000-04:00

Yeah,I know,i have been testing the hip
pretty solid for a week now,but with only hours left to B-day,i had
to take it to the'platform:
So great to see Mike,Kimmy and Sherry again,to suck in the chalk dust
and hit it!!

*l/c PP 4'-2mph-10rpm-16kg
*1/2 SN 4'-2mph-14-16rpm-12kg
*JERK 2'-1mph-8rpm-20kg
(1' rest btw lifts=AKC level 11?)
Technique was not what tonight was about--
staring down the "fear factor" with maturity and conviction was..
..I will,of course,continue my PT and my training,while exploring the
addition of somatic rehab protacols to keep me challenged!!

B-4:the "THOR-LITE" finisher...

2011-06-09T08:10:00.000-04:00

As promised,evidence that you don't need to spend a lotta $$$ on therapy,if you have a tire and
something to smash it with!!
My hip still inhibits my ROM,but,you get the idea..20"ON/10" REST X 8 rounds=
Visions of Col. Kurtz...
Lots of core power,rotation+ flexion,and a good meta--boost..

"Never get off the BOAT!!"

10-Minute Intense Interval Calorie Challenge

2011-06-09T07:19:00.000-04:00

10-Minute Intense Interval Calorie Challenge
Craig Ballantyne has always been one of the guys i trust to share great fitness content..
As I have been using some similar training ideas this past training cycle in an effort to explore
how specific types of workouts can impact hormones,i thought i'd share a recent 'post frm his
page for you...
Enjoy!!

B-5 and counting!!!

2011-06-08T16:47:00.000-04:00

So,it's down to the last 4 workouts...and i feel good,i knew that i would now:
Check this mash up-all the same workout,done on my "fasting"day,in an effort to jack even more
fat-burn than usual.
The take-home is:use tabatas and complexes with minimum rest to keep the fat fires burning..
Include a:
-push
-pull
-flexion
-extension
Here i work for both time and count(20/10 AND total # reps each exercise,for 3 rounds)
PS:
I love smashing a tire as a alternative "finisher" to KB work!!(ask me to post a vid?-i will!)
Next post will discuss the theory behind both
Lactic Acid training and Metabolic workouts,with props to those who inspird ME,so check back here
tomorrow?

Feel-bad double feature of the week(2 GREAT FLICKS!!)

2011-04-12T11:48:00.000-04:00

"A Clockwork Orange " has always been a personal fave--watching it the year it came out,waiting 2 generations to see it again..then just a few months back

-Kubrick? Malcom?...sublime,and the likes of which we won't ever see again.
I mean,what studio is their right mind would/could make this movie today?
SO,when i tripped over "BRONSON"--i knew i found a flick that could serve as a great appetizer:
Aussie(Kiwi?)Tom Hardy kicked in the background in INception ...

will be the new MAD MAX,and just

turns in the most bug-nutz acting job i've seen in a few years..and dig the use of music.....

Announcing my KB certification course (enrollment ENDS @ Midnight tonight)

2011-04-01T16:55:00.000-04:00

As a co-operative effort between the worlds of the KB and ASPCA,the 9-day,81-hour event will include
both a written and practical component,weather at the zoo permitting..cost will be determined by size and weight of animal you use for classic Russian lifts..
A former graduate demos the Windmill:

Thanks to Perform Better and Petco,"Where the Pets go"

THOR gets tasered...oh...oh

2011-03-31T09:56:00.000-04:00

...Again this guy put on....like 40lbs for the part!!!!

Was the KB broken?"it's not the INDIAN....it's the ARROW"....well,kinda..

2011-03-22T13:32:00.001-04:00

ON sale this week @ Target:

..Which,when you think about it...protect the forearm with 'bands/guards...or..BOB's design...

It's just that,well:

As much as Bob's KB's got appeal...
..Seems like the Russians have been AOK for like,
100 years......
Why re-invent the wheel?

Or ARE these"better mousetraps"?

Kobe:cool,but i still miss SPIKE and MIKE...

2011-02-21T19:09:00.000-05:00

..."that's COLD,man..........."(my fave..)

"biggest loser" is kettlebell certified,beotch!!!!

2011-02-10T08:50:00.001-05:00

please tell me ...by WHAT KB educational organization?
Josh H. is the real deal..take a second to read his site..
This just raises my BP...what do YOU think?


"The BIGGEST LOSER is a GAME SHOW where morbidly obese contestants vie for big cash prizes"	(the ends do NOT justify the MEANS)

Now,if you'll excuse me,i'm off to train my client,safely!!

Complain?...MOI?

2011-02-08T09:40:00.000-05:00

My mother had a great saying she got from HER mother:
"i felt sorry for myself because i had no SHOES,,till i met a man who had no FEET"
Damn,Mom !!!
My biggest life-struggle for years has been not getting enough sleep,quality sleep....then i got

THIS:
The folks fighting for my right
to bitch,and THEIR "sleep-quarters"
in the fields of Iraq........

THANK YOU to all who continue to serve !!!

Favorite Super Bowl ad using an undersized Darth Vader

2011-02-07T19:44:00.000-05:00

...and honorable mention...'lest we forget....Rick Moranis..

..And to think, the academy didn't even CONSIDER David Prowse for....

"Best performance by an unseen actor"

Breaking plateaus,,,'Lookin for 'clues..

2011-02-06T17:24:00.000-05:00

So,a Spring day here in NY means get OUTSIDE!!
This week's comeback workout menu includes...A/B sessions,
Meaning upper body load one day,lower body the next+ab work
(here it's KB pullovers + Janda curls,planks,Mountain climbers) AND
KB SWINGS..as my hip is starting to feel better/stronger!!!
NO--i did NOT eat the 'chips--they go in the freezer til Valentine's day!
Amazing how much PAIN i seem to be in...i'm NOT,it's just shock at how
quickly we can lose that "mind-muscle" hookup..when i had to to quit 'lifting,i
was using 100%-150% MORE wheight,even with these "simple" moves..BTW
Mike Mahler is the MAN--i trust he has a sense of humor as broad as his generosity
and knowledge base...

FOAM ROLLING part 1.......

2011-02-02T14:41:00.000-05:00

So Sara..rough time @ the boot camp?Feeling sore?
Here's what i put my favorites through: SMR is underused in gyms:
So important...before, to warm up and open up,after, to help with
recovery...

looking to adopt?--KITTY MADNESS

2011-02-02T08:56:00.000-05:00

Eh?
Leave it to them up in Canada!!--and wait for the 'dog...!!

FOOD PORN-football McNuggets

2011-01-24T18:40:00.000-05:00

Big shout out to Mr.Sincere Hogan,
for posting the original idea..i just put a little
'spin on it...

It always pays to...make your OWN,, and they taste good--ood.!!
..And,remind me to burn that sweater!!

Another Namath image:the GUARANTEE....

2011-01-22T12:53:00.000-05:00

.......................What-a-nerve!!

.........What a performance!!......

Namath of the day:'back in the 'day!!

2011-01-22T12:48:00.000-05:00

Here's another example of Broadway Joe's market appeal,off the field:

Namath of the day,addendum

2011-01-21T15:36:00.000-05:00

..A little shaky,but tells it like it was!!
..and the reason you get to enjoy a game right to the bitter end..even if one team is
1,000,000 points ahead!!

Namath of the day

2011-01-21T14:45:00.000-05:00

To say the great Joe Namath is an iconic
figure is to say pro football is big business.
It wasn't always that way...I remember
Broadway Joe as much from his movies,
Shaving cream ads and tricked out fur coats
as from his tenure with the JETS..
(By the way,only Walt Frazier rocked a
floor-length fur like Joe!)
As the Jets enjoy another great week,i have
to revel in some great memories from the past..
So here's a shot of his unique "takeback...

Touching the KETTLEBELL for the FIRST time this year!!!

2011-01-12T14:11:00.000-05:00

So,rehabbing the 'hip is going well,and today in NY we
are digging out of snowstorm #3,meaning i am IN HOUSE!!

The workout:
TGU=3repsX3sets(RH/LH)..then..
Alternate between :
Swings and HINDU Squats,Tabata-style(20"ON,10"REST)
(Air guitar =optional)...I used a light'bell,8kg.,to feel my way..
PLEASE--do NOT try my hip stability move--until/unless you rip
a labrum,which i wish on NOBODY !!
Tabata=8 rounds/4 mins+ TGU,warm up,Ab work=35 mins. and DONE!!
..I am really digging wearing TOESOX for lifting..kinda the poor man's
Vibram 5-fingers!!!

Blizzardo-Lube ya' shovel

2011-01-11T11:07:00.000-05:00

OK,OK-because you DEMANDED it..
..well maybe morbid curiosity asked about it..
Dealing with the next snowday,

and,yes,
Real men wear Armani....

real life KUNG FU PANDA...

2011-01-04T20:12:00.000-05:00

OK-new year's resolution:teach the cats to use a can opener to open their own
DAMN can of '9 lives @ 5:00AM....
I don't ignore the real issues we face in 2011,but i dare you to not 'zone out @
approx. the 1:14 mark when Jack Black goes big-air with that 'staff!!
Enjoy...

FOOD PORN...make that FOOD PREP....

2011-01-02T17:31:00.000-05:00

So,the first full week of the new year starts early,so today,as usual
I cooked for the week ahead:
left-to-right=chicken breasts,sweet potato "fries",and turkey "muffins"..

I don't know about you,but for me,
the biggest training obstacle to get on top of can be..
NOT being PREPARED!!
So the "Sunday-ritual" of cooking makes it easy to keep my eating in the
"healthy,no-brainer" mode...
Make an effort to do like-wise:
..Your training will go smoother!!
(PS-the above TASTES better than it LOOKS!!)

Listen,the holidays are....wait for it...
OVER!!!
and while i allowed myself only 4"treat" days
from Thanksgiving to tonight....midnight....it'll be good to get back on track after New Year's:


it's a JOKE,people...	Chester drinks WHITE with kibble...

FOOD PORN-BLIZZARD OATMEAL!!

2010-12-27T11:11:00.001-05:00

OK,OK,it's "crockpot oatmeal"
Please,be kind--this is what i look like before my first cup o'Joe,like 4:30 am..

To wit:
1 cup steel cut oats
4 cups water
1/2 cup FF half and half
2tbs cinnamon
1 tsp
pumpkin pie spice
1 apple diced,peeled
..mix,set on "low"..go to sleep,
6-8 hours later-BOOM!
(make sure to use enough water,as it will be
absorbed,and NO QUICK oats..
Enjoy--

NOW:
if i get just FIVE comments on this,
ill post a pic of me shoveling..
in my Armani
snowpants...

The Transformation is Complete! guest post

2010-12-27T08:30:00.000-05:00

Craig B. has always been one of my favorite fitness "go-to" guys:
He actually returns phone calls,stays on top of trends,but most importantly,
has more"common sense" when it comes to the fitness world than almost anyone i reference..check out this
GREAT blog on "truth-in-advertising"
The Transformation is Complete!

...Year end reflections- (first in an infinate series)(oh,jeez...)

2010-12-26T13:31:00.000-05:00

About 8 months back i made the bold statement that if this guy could go from this:

(ok--he played Kirk's DAD in ST).........

to this:

Well,Hell,then the name for MY fitness transformation should be ..wait for it..
"Kirk-to-Thor"....and hey,i would be a changed man just as the movie opened..Lean,and God-like...
Well,a minor injury(see"hip"),and life in general got in the way,so we may be waiting a while for that pic of me in the rain,swinging a Kettlebell like Chris is
working that 'hammer.
My reason for 'posting is to remind myself that as hard as i trained,as clean as i ate,some things are just out of my(our client's) control.
I am SO proud that,considering my inability to hit the gym and the 'bells hard for,like
6 weeks..my body wt. is only up 2 lbs.,while my bf% has actually stayed the SAME!!
That's with my ONLY allowed"cardio" being Tabata ROPE work!!!
SO:the first of my New Year's resolutions has nada to do with losing weight,nada to do with fitting into skinnier damn jeans,or what we will in evidently hear from
folks hitting the gym hardcore early Sat. morning.(Jan.1rst..)

No,i resolve to continue staying in touch with what matters..staying fit and healthy,without fixating on numbers or appearances,and recognizing that i can now be more attuned to expressing that to MY clients!
Hey,sit on the other side of the 'eval table when the surgeon describes how,in order
to reshape your femur,he'll have to dislocate your hip--WHA?
Excuse me,i have some PT and Tababa work to do..STAT!!

Hope everyone enjoys the last full week of '10,and takes a little time
to reflect on how we can best serve our fitness client base...
(the guy(Chris Hemsworth) DOES look kinda badass in the 'poster......maybe a couple-a deadlifts...)
..don't tell my PT.........

xmas poem from Neil Gaiman..HO HO HO..

2010-12-25T10:10:00.000-05:00

Go out and start reading every volume of SANDMAN,but first,dig this:
39 Degrees North: Christmas Card 2010 from 39 Degrees North on Vimeo.

Xmas morning

2010-12-25T09:44:00.000-05:00

A great meal,a hot cook,
a couple of 'dogs,an empty floor under the 'tree?
..must be Xmas morning!
Hope everyone had as great a day as us!!

Dogs celebrate xmas..not for profit

2010-12-21T08:15:00.000-05:00

I have not quite decided if this is:
A:sweet
B:cool
C:terrifying
(i am not affiliated with the org.,have not done research,just thought
this was worth a look or two...Woof!
MERRY XMAS!!!

Chester's Xmas tree-raising

2010-12-18T19:41:00.000-05:00

We got an early start on decorating this year's tree,with Chester getting into the holiday spirit..

and ,as in years past,he gets his own ornament:

Peace,ARF,and....

WISHING ONE AND ALL A HAPPY HOLIDAY!!!

HIP-HOP HOORAY!!_HO!!!

2010-12-12T22:44:00.000-05:00

Considering this as my new Facebook profile picture:
Whattaya think?

My MRI shows that's ME..

options to be disscussed with my PT this week!!

NO O-lifting for the last 5 weeks have given me pause to re-assess why

we do what we do(training) ..

and how to cope with the reality of not being able to do that

which helps define our vitality!!

..stay tuned!

Wanna see Kettlebell STRONGSPORT/NY action?

2010-12-11T21:25:00.000-05:00

The first official AKC strongsport brought out a great bunch of lifters:
Men start with the 70'red,women the 44'purple...
And yes,Andy is indeed working a 132 lb. kettlebell..
Awesome performances all around...

For more info:
www.kbgym.com

kirk-2-thor...not forgotten!!!

2010-12-11T06:30:00.000-05:00

..just on hold while i rehab a bum hip..enjoy the 'Norse-ness !!!

KILL BILL MRI

2010-12-03T17:42:00.000-05:00

I can only hope MY MRI goes smoother than "Bea's"...DAMN..!!

OK,medical co-pay...HERE I COME!!!

Current favorite inspirational Kettlebell video 'jam...ICE CHAMBER GIRLS

2010-12-03T17:35:00.000-05:00

What those ladies have been able to accomplish out and about!!
Brava!!
Enjoy the Dead Prez. soundtrack too!!

Kudos!!
I hope to be back at it soon myself!(look quick for yours truly,watching/learning in the
audience in NYC)

"The Situation" has a workout DVD.....

2010-12-01T14:22:00.000-05:00

..There's no joke here,i just love saying"The Situation" has a workout DVD"...
Enjoy,don't strain your GlutiUM maximus.

I'll be over here in the corner,drinking heavily while refinancing my
tuition payments for my Masters in Exercise Science....

giving thanks.............

2010-11-25T08:58:00.000-05:00

A roof over my head,and
a means to pay the bills to keep it,
a body that still works pretty well,despite my
aches and pains,
a circle of friends who listen to me bitch about my
aches and pains,
a family legacy to honor,
a significant other who continues to be the landscape
upon which i try to build a better,more productive life,
the privilege of belonging to the world of
teaching,music,fencing,fitness,and so much more....
knowing love when life seems really loveless,and
knowing that,as long as i can start another day,
i've got another chance to "get it right"!
..To everyone who helped make this another great year:
THANK YOU,and HAPPY HOLIDAYS.....

CROSSFIT or SEIZURE..Thanksgiving LAUGH!!!!

2010-11-24T15:38:00.003-05:00

With all the talk about Turkey day gluttony flying around..
I had to share this vid(EXPLICIT !,a little..) from my FB Friends....enjoy,and when you
hit the gym Friday to"burn off" all that "bad" food..look for these two:

..have a great,thoughtful holiday!!

One more taste of FOOD PORN-Last BBQ,'promise!!

2010-11-21T18:25:00.000-05:00

This is a hideous sauce.
There’s so much wrong with this sauce, it’s hard to begin. A noxious taste is still in my mouth, like a mud pie – but worse. I’d rather eat dirt than this stinky, synthetic blend of cheap ingredients. I’d rather drink oil (not car oil, more like olive oil which isn’t so bad…)

HA!!-I had to share,because,when dealing with a lower-carb diet,commercially bottled BBQ sauce is right up
there with,i dunno,what HE said(read the whole review,and see if YOU have a bottle of this famous brand
on YOUR refrigerator door!!)
Anyway-my little video speaks for itself:this place was on Food Network,and it put the 'hook in me..
Look,a Bentley's a car...a Yugo's a car....there's food,and there's PORN...take time to cook it yourself,or
at least seek out the best places you can !!!

What's YOUR favorite "treat-day" freak-out?

FOOD PORN-LIVE(and with BBQ..)

2010-11-15T20:13:00.000-05:00

Too often we hear clients lament the start of the holiday season-y'know
Halloween:"leftover candy"..Office parties,Chanuka,Turkey-day,Xmas,New Year's..
PLEASE!!!!
If you:
1.LOOK at your schedule/calendar for Nov.Dec.,Jan.
2.PLAN your "treat"(NOT "cheat")days...and
3.EARN your 'carbs/extra calories...YOU ARE GOLDEN !!!
..An example(me)might be Sat.11/13-See Video(and pic below)
...i trained long and hard for Sat.11/13..
..had dreams about it..watched the Food Network 'clip a million times..EARNED IT...
My next "treat day" will be Thanksgiving...from now to then,i WORK,i eat clean,and i
train to enjoy that day..then look fwd. to 12/14(de-loading the training),then Xmas,etc..
That's 3 days over the next ,what,7 weeks?NOT 1 "fail" a week...
.and,IF you "fail"--you just make the NEXT meal a good one,do NOT "under-eat"..or
toss all your work to that point away!!

best....BBQ....EVER.......

....Have a great holiday season,dust off that calendar....

X-MEN comfort zone?

2010-11-14T15:39:00.004-05:00

ok-made ya look!-some ramblings about dealing with improv training while on the 'road..
The palm trees INSIDE that closed movie 'set(shooting?:"x-men:FIRST CLASS")..were trucked in from who-knows-where,and
are lifted by forklift to meet the needs of the 'shot,as dictated by the director or production designer ..each one in it's own wooden box!

Too often in our weekly training we can get so deep into that same controlling/structured place,which is fine:
"this week=M W F=kettlebells,Sat. will be TRX,etc."--Familiar,comfortable,defined...BUT...
what if we find ourselves OUTSIDE the fence-as i am, on the road this week?--Do i panic and toss away all my hard work because i have no kettlebells,no therabands,no gym?
The palm trees this week are really the same as the ones i was around last week..So, i do bodywt. workouts,
use water bottles,stones,whatever is handy to get my training in...y'know-improv....looking around us,re-evaluating our goals,needs,and limitations,we often will trip over the "palm trees"that we never even noticed before!
Hey, about that "comfort zone" -if we stop pushing at it's "walls?--it gets SMALLER..and smaller.....

Time for a BREAK..(in the KB 'road...with prettty MUSIC !!)

2010-11-10T19:59:00.000-05:00

After an eval by my (great) PT,it was determined my hip issue stems from too much of a good thing-
I'm hyper-mobile(lotsa stretch )which ,in my case equals a real weakness on my Right side.
No lifting for 2 weeks,thera-band work to get my strength up in the external rotators.
The great thing about a really experienced practitioner is the ability to ask the right questions,and not just take a shot at a general conclusion..
Now,my guy used to be my boss,and the first thing he questioned me on was my mvt patterns,"had i been
FENCING?"--Since my Left foot points straight ahead like a normal homo-sape,but my RIGHT foot?
"en garde" dude...i walk @ an angle of 15*(years of lunges,advances,retreat,all to my Right!!)
20 mins. of ROM and strength tests later,i was actually releved to have a "script" to throttle back my training
for a while.Don't get me wrong--i'll workout every damn day,just differently,that's all..

The reason for this"farewell" vid.(relax,i'm back to hit it in 2weeks..)was to drive home my "lesson" this week":You don't get what ya WANT,ya get what ya DESERVE...which,in my case,is the KB gods of Aasgard telling me to earn my BBQ without the 'bells....Maybe i'm sensitive to it,but the video shows a
'jerk doin' jerks without getting Greedy(good thing)but without Drive to push(not good thing).
Ahh,rest/recovery/return--sounds like a plan!!

Kettlebell jerk set--goes better with LAUGHTER....

2010-11-07T18:17:00.001-05:00

SO,i'm grinding out a "light" KB Jerk set,and
these guys start talking about "30 Rock"..
You can see how much more fluid my tech becomes as i get distracted
and more relaxed!!

click HERE to hear it in Alec's own voice..
Thanks,Coach!(and 'Kev!)..and PS,it's NOT SNOWING in Seaford yet....that's
Mag-chalk flying around!!

GOLDIE still waves...

2010-11-04T18:44:00.000-04:00

Among my regular weekly travels,i teach a lesson out in Lido Beach.
Every time i make the trip,at the same point i open the window,wave,and beep my horn.You see,
outside the "we-buy-gold" store stands a figure who is as constant as the dusk following the dawn.
If the US postal service gets through despite rain,snow,and gloom of night,if the FBI always get
their man,if the phone always rings after you get in the shower,then this figure is i-damn-conic.
A person(man,woman,child?) dressed as a giant GOLD BAR...waves to the speeding traffic...

goldie still waves!!!

I have zoomed past his greeting all seasons of the year,most memorably last March,when,in a blinding
snowstorm,he had competition from another jeweler who hired a guy to dress as Santa and wave,only
1 block South...unreal.The nerve..
.My question is..
What must these 2 working stiffs have been thinking,out there,freezing,waving,waving ?
Anyway,when i get down on what i think are hard times,i'm reminded of what i heard last week,at the end of the big Washington rally"these are HARD times,not END times" great line..
..and i think of GOLDIE,out there,,,waving,,,,
and i smile.......

FOOD PORN,well,kinda.

2010-11-04T18:24:00.000-04:00

In the course of eating right to train right,i like to think we ALL have days of
indecision..when that "treat" day(not "cheat day") cannot come soon enough...
There is NO question that,when my recovery is insufficient,my resolve wavers..
Someone once said"hey,if you eat well 90% of the time,a 10 % lapse is NOT
going to derail you...and i tend to agree.
What 'bout YOU? Are there 'triggers that give you the "just-1-triple-chocolate-muffin"
shakes? Love to hear what constitutes a "freak-out" treat...
Discuss....me? I've got chicken breasts to get out of the oven.....DAMN you,BETTY !!

..these are not the leaves you're looking for.....move along.....

2010-11-02T17:37:00.000-04:00

Sometime when you stop looking for a little tranquility,it presents itself to you from outta
left field..
To say i've been STRESSED of late would be an under-damn-statement,and a holiday can be a 2-edged
sword,biz-wise.Training revenue evaporates,you start questioning why you do what you,and if any of it matters,but then...today...
I gave a fencing lesson to a really sharp student who seems to be listening to my teaching....then ..
I gave a music lesson to another really bright young man,who blew me away by playing mvt.1 of the
Marcello E-minor,when i hadn't even asked him to practice!(that's a double bass piece)..
..and i wound up finding time to rake the front yard !

When i realized i had absolutely no where else to run off to,no traffic jam to sit in,no meeting to
prep for,no other clients to work......every 39 gal. bag i filled seemed to be another small return to...
what? Sanity?Calm?..
Whatever it was,it felt good...gotta get those last 5 bags stuffed before dark....ahh....

TRON lives(geek alert..even for the AARP crowd!!

2010-10-28T20:55:00.000-04:00

OK- so i just saw 23 mins. of Tron Legacy in Imax/3-D...
Walt's ghost made me take a blood oath of silence, so instead,enjoy this
French version,done with CARDBOARD !!!!!

(The presentation Rocked,btw..)

Paranormal Kettlebell Activity-in IMAX and 1-D

2010-10-19T18:34:00.000-04:00

Go figure,that's yours true on the left,pumping through my Jerk set last night..
.....weird.

..and on a Sunnier note,John Wild actually pulling down a 'bell from Aasgard with sheer
will power..(look FAST!)

Train hard,train safe!

The road to my first KB competition..

2010-10-05T20:31:00.000-04:00

..began today..i figure i have 16 good weeks to train..
With the just created Facebook group page*,i hope to
have a base of support that only social networking can
provide..I will go on record and say that:
Whatever i'm lifting on Valentine's Day--THAT's the
KB weight ill compete with!!
(Guys:10 min. long cycle 2 kb's,20 min long cycle,1 kb )

There will also be women's events,and the new "strongsport" as well!
(*search:"road to Reebok" to check/join the FB group!!)

SB abs for flat tummy?-YOU GOT IT!!

2010-10-03T21:04:00.000-04:00

A SB(Swiss Ball/gym ball)is a great tool for showing new clients how they NEED to be in touch with the
PELVIC TILT if they are going to get stronger in the 'core:
to wit:

The "groundwork" for
ALL Mountain Climbers,this isometric
is "simple-not-easy"
..Next time you hit the'gym,try it!!

"put that coffee DOWN."..and be a fitness pro!!(ADULT LANGUAGE)

2010-09-27T15:49:00.000-04:00

Oh boy..
Time to rev up the single best biz-speech put to celluloid,
and Alec Baldwin's best 7 mins. ever..
I understand Mamet wrote this new scene just for the movie..

Scary,having to sell one's self,finding this week's quotient of
self-confidence,reminding ourselves exactly what we have to offer..
Interpersonal contact,asking a new client to trust in you,as
the qualified fitness/wellness practitioner you claim to be..
Our"payoff" must always be how we impacted,in the best way possible,
the lives of those we serve,our clients.
Hey--make no mistake--I LOVE $$$$$$,i would LOVE to retire before
i DIE....but i watch this clip..
1.Because everyone ROCKS,and
2.It's a sobering reminder that I am NOT as bad off as these guys!!
3. I don't ever have to become someone i'm NOT,just for the Steak Knives..or the Caddy.
All the more reason that,at the end of the day...maybe i haven't
recouped my 401 K $ "hit" from 2009,BUT i'll still sleep OK,
knowing i helped:
My parkinson's client
My TKR client
My double hip replacement client all lead a MORE functional life.
..and showed 3 folks the value of Tabata training with ropes..
..and that's before lunch!!
Ah,Al with a jawline....Back to work!!
REMEMBER:
A.....B.....C.........

Kettlebell Barbie can kick Ken's A** !...

2010-09-25T18:33:00.000-04:00

Very often my Kettlebell coach will talk about"skinny-strong":
That's how the Valery method makes fitness functional by teaching
the movements of the 3 classic KB lifts with (near)perfect technique.

At the recent AKC challenge event,we got a perfect example of
a woman who is a wife,a mom,and a professional.She knows how to run in,
workout hard/fast,shower,and run out in like..30 mins.

The event?
6min. sets,1 switch(3MPH):Jerk/snatch/Long cycle..
Oh,and only 2mins. rest between each lift !!

(ERIN jerked a 16kg.'bell
-that's 35 lbs.-and 9 lbs MORE
than yours truly..)
Way to go!!!

-these "light pinks" are for fashion statement/ensemble only !!!
Read Erin's full story HERE,and all about the Valery Federenko method HERE:

...FOOD LOG sources (i KNOW you want one!!!)

2010-09-24T20:15:00.000-04:00

Guys:

Here are 2 really solid ways to get into "logging"-it's NOT rocket science,but

Man-o Manischewitz...can it help you stay the course when that PORN

starts 'knockin(that's FOOD PORN..and ya thought i forgot it was Friday!)

Check HERE("That's what SHE said")
and HERE,(this is a fee-based deal)

Food log,part 2:crunch the Numbers,change your life!

2010-09-23T15:50:00.000-04:00

To follow up yesterday's post:
Here are the numbers that can affect your fitness life!

..and,here's a little bit of
Robert Klein:

The Daily Show With Jon Stewart

Mon - Thurs 11p / 10c

Robert Klein

www.thedailyshow.com

Daily Show Full Episodes

Political Humor

Tea Party

Quick Tip of the week: use a food log !(tought talk.)

2010-09-23T15:41:00.000-04:00

So, to kick off another semi-regular feature(quick tips) here's my
scowling,squinting advice for one and all:
And check after the video for some 'log ideas:

..and if anyone has a good price on BOTOX...hit me !!

IDEA's FitnessConnect: Where fitness professionals unite - Los Angeles LA

2010-09-18T16:29:00.000-04:00

One ring to rule them all??

Relax--

Could it be?
A true "national directory" for fitness professionals !!!
As a longtime member of IDEA health and fitness assoc.,i had reason to,just the other day,encourage a coworker to join up and discover the power of the wide knowledge base up for members to grab:
Click the link to read about IDEA's latest creation,a true directory of fitness folks,nationwide:

IDEA's FitnessConnect: Where fitness professionals unite - Los Angeles LA

'ay MATE!!--FOOD PORN?..'gotta be Friday!!

2010-09-17T16:59:00.000-04:00

...regarding that Bloomin Onion:
if you hit the local OUTBACK this weekend,please,please consider your app.choices?...

2310 calories

134 grams FAT

241 Carbs

35 grams PROTEIN

...yeah,Mate-134 fat grams=,like,

a WHOLE DAY'S FAT...

(thanks to "top secret restaurant recipes"for diagram)

..nothing more to add...healthy recipe on Monday,promise!

Guest post:cardio-schmardio...

2010-09-16T13:22:00.000-04:00

..Since part of MY training program comes RIGHT from Craig B's
"Turbulence Training",i thought i would share a quick viewpoint
on what constitutes"cardio"-(get OFF the damn
MACHINE !!)

The Best Ways to Burn Belly Fat

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

Best Ways to Burn Belly Fat
I often get asked, “What’s the best way to burn fat and lose my belly?” People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals.
Well, to say I've done them all would be an understatement.

With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.
But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.
That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.
We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.
Having said all that, the bottom line for getting a better body is...
Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.
You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.
Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.
And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.
Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.
In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?
So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!
About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

..hey,kid,behind you..it's FOOD PORN !!!!

2010-09-10T12:27:00.004-04:00

Yeah,i know-kids in peril is a cheap way to catch your eye,but hey,what's going into YOUR

newt's lunchbag ???

..or does she trip it to Mickey D's ??

So What Really Is In A
McDonald's Chicken McNugget?
Chicken McPoison
Author unknown
5-14-7

The Omnivore's Dilemma by Michael Pollan is a fascinating book that details the changing eating habits of Americans. I can't recommend it highly enough. It explains how, over the last 30 years, we have become a nation that eats vast quantities of corn much more so than Mexicans, the original "corn people."

Most folks assume that a chicken nugget is just a piece of fried chicken, right? Wrong! Did you know, for example, that a McDonald's Chicken McNugget is 56% corn?

What else is in a McDonald's Chicken McNugget? Besides corn, and to a lesser extent, chicken, The Omnivore's Dilemma describes all of the thirty-eight ingredients that make up a McNugget one of which I'll bet you'll never guess. During this part of the book, the author has just ordered a meal from McDonald's with his family and taken one of the flyers available at McDonald's called "A Full Serving of Nutrition Facts: Choose the Best Meal for You."

These two paragraphs are taken directly from The Omnivore's Dilemma:

"The ingredients listed in the flyer suggest a lot of thought goes into a nugget, that and a lot of corn. Of the thirty-eight ingredients it takes to make a McNugget, I counted thirteen that can be derived from corn: the corn-fed chicken itself; modified cornstarch (to bind the pulverized chicken meat); mono-, tri-, and diglycerides (emulsifiers, which keep the fats and water from separating); dextrose; lecithin (another emulsifier); chicken broth (to restore some of the flavor that processing leeches out); yellow corn flour and more modified cornstarch (for the batter); cornstarch (a filler); vegetable shortening; partially hydrogenated corn oil; and citric acid as a preservative. A couple of other plants take part in the nugget: There's some wheat in the batter, and on any given day the hydrogenated oil could come from soybeans, canola, or cotton rather than corn, depending on the market price and availability.

According to the handout, McNuggets also contain several completely synthetic ingredients, quasiedible substances that ultimately come not from a corn or soybean field but form a petroleum refinery or chemical plant. These chemicals are what make modern processed food possible, by keeping the organic materials in them from going bad or looking strange after months in the freezer or on the road. Listed first are the "leavening agents": sodium aluminum phosphate, mono-calcium phosphate, sodium acid pyrophosphate, and calcium lactate. These are antioxidants added to keep the various animal and vegetable fats involved in a nugget from turning rancid. Then there are "anti-foaming agents" like dimethylpolysiloxene, added to the cooking oil to keep the starches from binding to air molecules, so as to produce foam during the fry. The problem is evidently grave enough to warrant adding a toxic chemical to the food: According to the Handbook of Food Additives, dimethylpolysiloxene is a suspected carcinogen and an established mutagen, tumorigen, and reproductive effector; it's also flammable.

But perhaps the most alarming ingredient in a Chicken McNugget is tertiary butylhydroquinone, or TBHQ, an antioxidant derived from petroleum that is either sprayed directly on the nugget or the inside of the box it comes in to "help preserve freshness." According to A Consumer's Dictionary of Food Additives, TBHQ is a form of butane (i.e. lighter fluid) the FDA allows processors to use sparingly in our food: It can comprise no more than 0.02 percent of the oil in a nugget. Which is probably just as well, considering that ingesting a single gram of TBHQ can cause "nausea, vomiting, ringing in the ears, delirium, a sense of suffocation, and collapse." Ingesting five grams of TBHQ can kill."

Bet you never thought that was in your chicken McNuggets!

Mountain climbers for your flat abs RETURNS...(featuring CHESTER..)

2010-09-09T22:42:00.000-04:00

OK-some have asked for a "simpler" variant on the Mt. climber..sorry about the low audio,
..hence all the "titles"!
Remember:even when standing almost upright,if you can flex @ the knee,hip(and a bit..)the spine,
you WILL contract that rectus and get some good ab work!!

eat clean for faster fat loss:guest post

2010-09-07T16:57:00.000-04:00

Guys:
Craig B. has always been one of my favs..Check out this quick read about using Unprocessed food to
boost you to your goals..

Best Foods for Fat Burning

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
I couldn't be any simpler with my nutrition recommendations for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods.
I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information.
You must avoid processed foods, which is pretty much anything in a bag or a box. So cut out muffins, donuts, pre-packaged cereals, white bread, pasta, chips, crackers, cookies, etc.
We need to return to a time of simpler eating, focusing on fruits, vegetables, nuts, lean proteins, and healthy fats. It will take some "bad habit breaking" to rid yourself of your addiction to processed foods, but in your journey you will learn to appreciate the taste of REAL food again.
You don't have to eat meat to lose fat and build muscle, but it's not unhealthy to eat beef, chicken, and fish. In fact, fish contains essential fatty acids we can't do without.
You might have heard about the importance of healthy fats, which is a big turn-around from the low-fat mentality of the 80's and 90's. We now know eating fish and nuts won't make us fat, but will in fact make us healthy and help control our appetite.
So just focus on foods that haven't been processed, and you'll start to see changes in your body and energy levels in a matter of days. Get rid of the processed foods and you won't be tired anymore!
I strongly believe nutrition is the MOST important factor in fat loss and in health. If you're eating processed foods, trans-fats, and too many calories, you won't get maximum benefits from your exercise program, no matter what you are doing. Nutrition can either heal you or kill you, so choose wisely. Fortunately, the right choices are the simple choices.
I've had clients that switched to whole, natural foods and almost overnight they've reported changes in their bodies and huge increases in mental energy. So stick with the simple nutrition approach for fat burning.
About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

KIRK-2-THOR..month 2..

2010-09-07T14:39:00.000-04:00

Well,Summer's officially gone the way of the dodo:

Getting my head back on straight for the NEXT phase of my workout plan has proven to be a bit more of a challenge than even I anticipated.
My arms are still sore from too fast a rise in the Russian KB 'trip,My training business took a hit from both
the season,and the back-to-back holiday that IS Sept.
But hey,as we say in GS(KB sport,that is..)"DO THE SETS",meaning,"DO THE WORK"

...so it's:
back to lifting 3 days a week and working my kettlebell training back up to 10 min. sets...

HEY:

for my LEG day(wed).--lotsa lunges,or lotsa squats?... I'll ask YOU:

Stay tunes for a guest 'blog from the man who designed my program...later this week!!
Excelsior!!

Eat better Monday!!

2010-09-05T18:10:00.000-04:00

Having survived the KFC--i promised a "better" alternative ,so check it out here:

FOOD PORN

2010-09-02T20:33:00.000-04:00

check it out:

The colonel must have been a heart surgeon in another life..

Check out this view of the DOUBLE DOWN...damn!..read about it HERE....
Then come back for a(wait for it...HEALTHIER version!!!-Yeah!)..that's here on Monday..
bon appetite!!

kirk-2-thor...quitting???

2010-09-02T07:55:00.000-04:00

OK:SO today,i really feel like quitting,if only for a day or two..My arms still hurt,now my back is yelling at me for doing those extra "squeeze-sets" for lats 48hrs. ago.DAMN.BUT,the holiday weekend is almost here,which means my 4-week check-in is almost here too!Those who have been asking for the specifics of my training program,i'll just say that i follow the workouts of a guy i really trust...with some Kettlebell "tweaks",as well as adding my Russian KB workouts..MY biggest issue for the last 3.5 weeks?
SLEEP !!!Or rather,lack thereof...without the recovery,my results have stalled and died!! I could publish all the research on hormonal changes,etc. that occur when the body does not get enough sleep,but today,over my 1 cup of "Joe,i feel more like asking you'all..
How do YOU "reset your "body-clock" when it blows a gasket?..Kirk-2-Thor is meant to be another 8 weeks of my life..i am working it hard,and after only 4 weeks,i AM stronger,but this sleep thing is now starting to catch up with me,,
Check in Friday for more "food porn",and send me your sleep/recovery ideas?

"The opposite of winning isn't losing, its quitting." You can't quit. You just can't. Doesn't matter how hard of a day yesterday was, or how hard today will be. Quitting is not an option.--Scott Sonnen

Nike Skateboarding (HD, lyrics), it was a good day...Ice Cube and Paul R...

2010-08-31T15:10:00.001-04:00

Last days of Summer..-CUBE(clean)..
I dare you NOT to feel it,even in this short version
East cost,where 'you at?

happy (belated)birthday,Sean Connery

2010-08-29T17:30:00.011-04:00

In truth ,It was Aug.27th--
the big 8-0 !!
So many great movies,but the one that busted him out,of course,was the first
screen appearance of JAMES BOND in
Dr. No:
here,with Ursala Undress
(as my Mom would call her.)
(thanks,Ain't it cool news !)

Eat Better !!-It's MONDAY !!

2010-08-28T19:06:00.007-04:00

Here's that recipe i mentioned to eradicate the memory of deep fried everything!!
Just be ready to shake hands instead of kissing for a while...
Cauliflower and 16 million GARLICS..
(i use broccoli as well..)

FOOD PORN RETURNS !!!

2010-08-27T06:38:00.031-04:00

A leisurely walk along the 'Lebanon boardwalk revealed the truth about Streetfair food:
and prompted the return of food porn..

DEEP FRIED OREOS..SNICKERS...TWINKIES...oh,wait a sec..they use
100% cholesterol free peanut oil...WHEW!!...still,call my cardiologist..

......you can read all about it HERE...
Purge your soul,and you GI tract and enjoy the HEALTHY recipe that follows this Monday-it's easy and tasty..
(Oh,BTW...name the 'movie?)

Miss Lady in Da'house,'Yall

2010-08-25T14:13:00.011-04:00

I love the fact that i have actually been asked about the music playing in the background of one of my Mountain climber videos!!!
I guess between the dog and the 'tunes,i can 'phone it in?
Check her out here:
itunes.apple.com"Miss Lady"Candace Storch

I'm proud to count Candace among my training clients(she's a kettlebell FREAK!)

Turning the tables--I talk to Earnest Hudson,Jr.

2010-08-25T12:01:00.010-04:00

...Getting 2 like-minded fitness guys to sit around talking can sometimes sound like this:
In my opinion,Earnest is one of the sharpest,best spoken proponents of organized fitness and wellness out there today.
A real presence when he addresses a group,he recently brought his passion to the breakfast table to go 1-on-1 with yours truly..
Reach him via Facebook,
customerservice@anatomatrix.com,or
www.amatrixfit.blogspot.com

..Being interviewed by ANATOMATRIX fitness

2010-08-24T17:54:00.002-04:00

.my buddy Earnest Hudson ,Jr. came by for coffee,so we thought,hey,let's get our views on the fitness world on video..
he can be reached at:
www.anatomatrix.com

www.amatrixfit.blogspot.com

iris spidey mt climber

2010-08-18T20:11:00.000-04:00

..Heavy breathing may occur....

Decline Mt. climbers

2010-08-17T21:54:00.000-04:00

OK:
A greater challenge for your AB work?--gotcha covered..elevate your legs,essentially
climbing"downhill",and see how your rectus (tummy) likes it..A little more spinal flexion comes into play here..
As always,remember to "pull in" your abs,pelvic tilt and shorten your torso.
excelsior!

Kirk-2-Thor:climbing the AB mountain..

2010-08-17T11:29:00.000-04:00

In our continuing series on the Mountain climber move for stronger core..let's add
some challenge by using a 'Ball,and a 1/2...
(BTW:first 3 viewers who tell me what BOSU actually stands for...free K-2-T abs...)
As before:think:knee,hip,AND spinal flexion...
GO!

..and check out the great music(in the background here!!)

Miss Lady by Candace Storch - Download Miss Lady on iTunes
itunes.apple.com
Preview and download songs from Miss Lady by Candace Storch on iTunes.

Kirk-2-Thor..day 18..burn-out from Aasgard

2010-08-17T07:54:00.000-04:00

Whoa!!
get the number of that truck,Beta-Ray Bill!!
Doing 2-a-day workouts,including kettlebell work has left me feeling wiped this AM..
..like an AMTRAK ran me down...then checked the 'rear view,backed up,and hit me AGAIN!

As we tell our clients..among the components of any good "training" regimen are:
1.resistance work
2.eating
3.recovery
..guess where your-truly falls short?--
my inability to get QUALITY sleep has really compromised my work in the gym..
Any anecdotal experiences --much appreciated!
How do YOU best RECOVER after your hardest workout weeks?
Excelsior!

Kirk-2-Thor:more Mt.Climbers for your abs!

2010-08-14T14:13:00.000-04:00

AVENGERS ASSEMBLE!!!!!
OK--first to name me ALL the ORIGINAL members of the AVENGERS will win
a free copy of my "Kirk-2-Thor" home program(as soon as it gets 'done!!)
In the interim,by request(really!!) another variant of gut-busting
Mountain Climbers....the SPIDEY PUSH UP..enjoy..

Kirk-2-Thor: Mountain climber variation for flat abs

2010-08-14T14:09:00.000-04:00

..Another great way to engage the muscles we use for twisting(golfers.you'there?)
is to add a few sets of the 'ol cross-body Mt. Climber:

big head dog

2010-08-13T16:12:00.001-04:00

tonight Chester managed to meet no fewer than 4 local dogs on the SAME BLOCK!
No wonder i refer to him as "the ambassador"
..still trying to get a kettlebell into his "hand" --no opposing thumbs--gonna be a problem..

Kirk-2-Thor:day 5:ab work

2010-08-13T14:07:00.000-04:00

The mountain climber continues to be my favorite gut-move:
here's a quick explanation,with variants to follow(cats and dog permitting..

SO,girls...let's talk "body image:,shall we?

2010-08-12T13:58:00.000-04:00

..I like Tyra,always have--super-hot SI swimsuit model...super-hot Vicky's Secret model
(BTW..what IS Vicky's secret,anyway?)..semi-goofy talk shot hostess..
always cool...
So,T, what exactly DO you like here?
and what are you NOW saying to America's young women about 'looks?
What do you guys think ...of both the young lady with the tiny waist,and the message ??
J

"Kirk-to-Thor"...it has BEGUN .....today!!!

2010-08-09T19:24:00.000-04:00

OK:..STARTED ON AUGUST 1RST........

....so ....we all need a little motivation now and again..but,Jeez....

In an effort to jump-start my training program for the last four weeks of the Summer(boo-hoo!),i went searching for some example of a comic book transformation to
use as a jumping off point..
..This is just Too wild,and will stay my rallying cry when TCBY is whispering in my ear.
BEFORE:

(BTW:nice going,losing the 'ship in the first 7 mins...)
TO
AFTER:

(get the guy an UMBRELLA..)

WHA??--this guy(Chris Hemsworth) IS THOR ....even this tiny pic says"i buy my shirts at the "big&wide" store,thank you...
..Stay tuned....

KB's give you WINGS...

2010-07-19T23:46:00.000-04:00

Yeah,that yellow handle java @ 7-11 DID lift me off the ground...