Ok guys, let’s get serious about our CrossFit.

I have just received the details of the 2011 CrossFit games open.

Have a read of the following info and let’s get registered. I look forward to your replies…https://games.crossfit.com/compete

There is going to be an awesome running clinic this weekend in Centennial Park. please have a read of the info below which was sent to me.

Please note that the Sunday has been changed to 10am to 12pm and the book signing has been changed to Sunday night.

You can do one day or the other, you don’t have to do both to qualify for the free books. We just have to get 10 people to qualify.

I have got 6 people, so we need 4 more and I need to book in by tomorrow (Thursday) morning at the latest.

I don’t want you to all think it is all about how to run barefoot. It is going to be about how to run properly and if you can run properly, you can run barefoot. So if you would like to learn how to run more efficiently and reduce your risk of injury, then spend the $30 and come along on either Saturday or Sunday morning, or $50 for both.

Email me asap if you are keen.

Barefoot Ted McDonald (or BFT), a veteran ultra-runner and one of the pioneers of the barefoot running movement, is coming to Australia to hold a series of talks and workshops from March 10 – 14. Barefoot Inc <http://www.barefootinc.com.au/> , tour sponsor and Australian distributor of barefoot performance footwear, Vibram FiveFingers, is offering trainers like yourself a series of exclusive offers to extend to your clients to promote the tour.
BFT is one of central characters in Born to Run, the best seller by Christopher McDougall. The novel tells the story of the 2006 Copper Canyon Ultra Marathon in which BFT, Scott Jurek and two other ultra-marathon runners raced against the reclusive Tarahumara, indigenous people of northern Mexico who are celebrated for their long-distance running abilities. Hollywood actor and barefoot running enthusiast, Matthew McConaughey, will star as BFT in an upcoming film based on the novel.
Training barefoot has, in recent times, gained widespread popularity amongst runners who are tired of techno-centric running shoes. Barefoot converts maintain that adopting a more natural foot-strike and running form has helped them break out of the cycle of recurring injury.
Schedule of tour events during BFT’s visit includes:
•                Thursday 10th March 7 to 9pm – An evening with Barefoot Ted: Talk, Q & A and book signing. Venue: Pomegranate, 238 Henderson Rd, Alexandria Cost: $25
•                Friday 11th March 12.30 to 1.30 – Barefoot run with Ted around the Domain (meet at Top end of Martin Place) Cost: $5 charity donation to NSW Rural Fire Service
•                Saturday 12th March – Introduction to barefoot/pose running workshop 10am – 12pm (+ run with Ted after) Venue: McKay Oval, Centennial Park Cost: $30 (or $50 for both days)
•                Sunday 13th March – Barefoot trail running workshop 3pm to 5pm (+ run with Ted after) Venue: McKay Oval, Centennial Park Cost: $30 (or $50 for both days)
Exclusive offers for trainers and their clients:
•                Book into either workshop (Saturday or Sunday) and receive entry to the Thursday 10th March Talk, Q & A and book signing for free.
•                Vibram FiveFingers Classics (valued at $159) for $95 for people who register to attend an event.
•                Trainers who secure 10 people to attend either the trail running workshop or the barefoot/pose running workshop for two days receive 10 copies of Born to Run – signed and “foot printed” by Barefoot Ted.

I know I have looked into this in depth in the past and the results of what I have found have led me to never bother with pre-exercise stretching. Anyone who does my classes will know that by now, but I just received this email through my inbox from The Australian Fitness Network, which is Australia’s leading education provider for fitness professionals.

I thought I would put it out there for all of those people who still wonder why I don’t pre-exercise stretch. It’s a pretty short and sweet article, so have a read; http://www.fitnessnetwork.com.au/enews/march2011/march2011.html#1

If the link doesn’t work, just trust me that it is a waste of time.

But, I hear you say we do stretch sometimes….

We do warm ups! In those warms up, we work mobility. Mobility and pre-exercise stretching are 2 different things. Mobility drills warm up and loosen the muscles and joints so that we can have better range of motion in our movements. They also bring blood to the area so that we are not working a cold muscle or joint.

We may even stretch the hips, both front and back and/or the calves before a squat session and this is purely to improve your range of motion in the time following directly after that stretch.

So if, heaven forbid, somebody injured themselves because they have poor nutrition/posture/exercise history/don’t post exercise stretch in your own time , please do not try to put it down to the fact that you didn’t pre-exercise stretch and for all those coaches and trainers out there, please get with the times and listen to research, it’s how we evolve. If we kept only doing what we knew 15 years ago, where would we be?

The location for the April 2nd AROC adventure race has finally been announced.

It will be held at Morisset on the Western shores of Lake Macquarie. This is well under 2 hours from Sydney, probably closer to 1.5 hours at that time of day.

Entries are going to fill up fast, so let’s get some more team registered with on 2 teams locked in so far.

It’s going to be a great fun day!

I have 1 person who needs a team, so if you are thinking about doing it and don’t have a team, we can easily put one together, so stop procrastinating and lock it in!

Go Team Fitta Bodies!

I’m going to kick off with a quote from Robb Wolf’s blog when asked about how to convince people this is the best way to eat for health and body composition;

“Gabe-

Justify…well, it works! There is ample literature to support this, far more anecdotal support. We have kinda beat the fat-phobia out of our clients and even the new folks rolling into the gym know we are sharp on our nutrition and get people results. If I’m working 1-on-1 with someone I insist on full buy-in for a month. I do not do a lot of explaining, they just need to do it, especially if they are a weight loss client. People will get so hung up on arguing details instead of DOING. I simply do not entertain that crap anymore and oddly enough, our clients get amazing results and our gym has grown like wild-fire. Much of the process is as simple as this “Give me one month of full investment and you will be amazed with the results…””

It works on many levels.

Now that we have that out of the way, I have been trying to find info on protein supplements. From all of the contradicting info out there, I have not really come up with much.

In my eyes, whey is dairy and dairy is out on the challenge.

Pea protein is made from peas and peas are legumes and legumes are out on the challenge.

Purefit bars contain soy, rice and oats. Enough said

So where does this leave us?

I know I use a shake for my 5:30am meal and when I have 4 hours back to back in the gym, I use a purefit bar.

I guess you have to weigh up the pros and cons. Do you go without a meal if there is really no way to get real food in, or do you use the occasional supplement to ensure you don’t leave too long in between meals and allow blood sugar levels to drop?

I am suggesting you avoid these products all together this month. Then after the 31 days is over, try introducing them back in as little as possible, but as often as completely necessary. If you don’t feel as good when you introduce them back in, then eliminate them from your diet completely.

I have also been asked about millet and amaranth.

Both have grain like properties and if you have read the book, you will know why they are not good for our guts.

I have also been asked about soy or almond milk. With no research, I can say soy is a definite NO, I would avoid soy most of the time. I am not sure if I have ever read anything good about soy except from the companies that make it.

Almond milk however is ok as it is derived from nuts, so enjoy your almond milk!

P.S – We just added person number 15 to the challenge!

Keep them coming!

Congratulations to all of you who have taken up the challenge. You will the be the reason others will try it next time around, when they hear how good you look and feel.

A lot of you have got the book already and others have it on the way. Enjoy!

On day 1, the 15 starters are;

Adam M

Darrin P

Erin K

Jo J

Jovana P

Jovana’s mum

Leonie M

Louise G

Matt B

Matt C

Meg A

Nancy M

Peta S

Ruchi R

Toni A

BTW, this is nearly as many people who took up my original NOsugarVEMBER challenge 18 months ago. Well done to all of you and good luck. Read the book, it will keep you on track, for sure.

Jovana sent me this great link yesterday. I haven’t had a good look around, but by the titles of their articles, I think I could spend weeks reading their info. Check it out.

If you want to join, it’s not too late. If you want to look and feel better, join at anytime!

If you have any questions, post them in the comments for everyone to see. Someone else may have the same question.

So the last few posts have been based around fat loss and I guess I got a little carried away on the wrong side of things.

Yes, you are definitely going to lose weight and start to look a lot more like you should look, but the health and sickness side of things is the real reason why I want everybody to participate in March.

Just as a quick side note. I am not making any money off this challenge and there is nothing in it for me except loads of time writing these posts which could be better spent doing things for myself or my family, so please take note.

I know what’s good and bad, I do research on “health” all the time.

How many of you have benefited from cutting down sugar? You can thank me later for that.

How many of you think that CrossFit is the best exercise program you have ever done? You can thank me for that later too!

This is the next big thing in your road to a healthier life, so don’t let me down.

Do it for 31 days and then I will discuss anything that troubles you about the diet.

Sometimes I think everyone needs to take a step back and look at this from an outside view point. I’m not asking you to eat dogs for 31 days or to shave your entire family’s heads. I’m asking you to eat fruit, vegies and protein for 31 days to improve your body composition and health.

I’m also not asking you to bore yourself stupid and read the latest Di Morrissey book, I am asking you to read the best book I have read in years if not ever, so that you can grasp exactly what you are doing to your body on a daily basis.

Do you ever look at a smoker and think why? Don’t they know or don’t they care or don’t they think it will affect them? I’m there right now with this challenge and you!

This is for you! YOU and YOUR HEALTH and YOUR BODY.

Now, the majority of diseases are caused by inflammation. Not only diseases, but injuries. How many of you have ever had an anti inflammatory? Wow, that many? Well, listen up.

Food is the most powerful drug you can consume. You eat it all day every day. What you eat both becomes and affects your body.

The basis of this diet is to control inflammation and hormones. The two things that will contribute greatly to most illnesses or health issues, from cancer to cholesterol to cardiovascular disease to infertility.

I am not going to go into, because it is too long for me to write about correctly and the experts have detailed it all in the book I recommended “The Paleo Solution” by Robb Wolf. Buy it, read it, understand it.

Next time you tell me about your illness, injury, health issue, weight problems, you can know 100% what I will be thinking in my head, but probably not bothering to say out loud….

Has anyone ever seen the movie “Madagascar”? You may remember the scene at the end with the penguins laying on the beach…”Just wave and smile boys, just wave and smile”

For those of you who are worried about calcium intake, here’s your answer – Calcium and Paleo

For those of you wanting a few tips about eating, check this out – The Food Matrix

I also had a conversation with someone last night where he said he wanted to read the book before he signed up. I told him to sign up for me. He proceeded to tell me that he wouldn’t be doing it for himself if that is the case.

My response is that you may be doing it for me right now, but 2 weeks into March, when you feel the difference in yourself and you have started reading the book and understanding the inner workings of your body, you will be doing it for yourself, I guarantee it. You will also be doing something that has become common for you, you will be once again thanking me for pointing you in the right direction, because as far as I can remember,I haven’t led you the wrong way yet!

One thing I noticed from our no sugar events is how much people focus on what they going to eat as soon as the challenge is over.

I always hear about the chocolate they ate that night etc.

What I want you to focus on towards the end of this challenge is what you are not going to eat.

It’s quite simple really. When you are eating your dinner, think to yourself. I really don’t need to eat pasta anymore.

Or when you order Thai takeaway, you might realise how enjoyable it is without rice.

Lunches may seem more enjoyable as fruit and turkey instead of bread and turkey.

Think of the things you are enjoying and would like to stick with.

Think of how you feel when you eat something and think of how you used to feel when you ate the alternative. Thats a sure fire way to keep you eating well. The lack of bloat and lethargy you will feel.

I personally do not eat like this all the time. I do enjoy eating like this all day almost every day. It is convenient, healthy and I feel great all the time.

I do enjoy some takeaway and a treat on a Saturday night and sometimes a Sunday night. I also don’t really hold back at parties etc. I am not an extremist and I am not stupid, I understand how good all of this food tastes, but I am a realist, I understand how bad it is for you and how it makes you feel. So moderation is the key.

If there are 42 meals in a week, make sure 39 of them are clean. Do the math on that one. Surely you can get some great results and put less stress on your body by eating clean for 93% of the time and still enjoy the things you like in moderation…

Remember, focus on what new habits you can continue. Don’t focus on how you are going to break your new habits. It’s all a state of mind!

One more thing, how many people have you even met who are fit, healthy and lean, I mean lean, not not-obese, who have become that way via something along the lines of lite’n'easy, weight watchers, tony ferguson etc etc etc. Pardon? None? Oh…..

Yesterday I took a visit to the local aquatic centre and to the aquarium. Not that this was anything new, but I had a good look around this time and was intrigued by what I saw.

At the aquatic centre on the benches where we left our belongings were 3 parents. The other partner was in the pool with the kids, while they sat and watched. Can you guess the common factor in all 3? Yes you can, they were obese. I bet their kids are having fun without them. But I also bet they will shovel in a nice treat from the cafe on the way out.

At the aquarium, it was wall to wall. I am not sure at what point our population became so fat! The queue at the popcorn and donut stand was massive and the people buying the snacks were even more massive.

I don’t care when people say they are happy with how they look and that they don’t need to lose weight, because I know it is a lie and a very transparent one at that. No-one likes walking around overweight. This may seem harsh, but it is true. Whether they admit it to you or not. Whether they admit it to themselves or not. One day, it all gets too much and usually by that point, it is out of control and it is so much harder to get a handle on.

The thing I find most disturbing is the overweight children. Which always have overweight parents! One guy yesterday, who would have tipped the scales at 150kg’s had a daughter who would have been around 7 years old. Now her belly was sticking out between her shirt and pants. While she was eating a tub of popcorn. He was in the underwater tunnel and no-one could get past him, there was a massive traffic jam until he realised and made a bee line for the exit where he stood while the rest of his family enjoyed the rest of the underwater experience that he was now missing out on.

Who has ever known an overweight child to be picked on?

Who has ever known an overweight adult who was singled out?

Why on earth would you want to put your child through the same ridicule that you may have felt as an overweight child or adult?

An overweight child is more than likely going to become an overweight adult.

Or, an overweight child could develop eating disorders instead, which would last a lifetime and control their lives more than you could imagine.

Just educate them and lead by example. Please!

P.S  Has anyone heard the news today that we need more ambulances to carry obese people because they don’t fit in regular ones on regular stretchers.

Keep eating grains, I’m in la la land.

P.P.S All I have focussed on here is being overweight for appearance, because in our society, this is what people focus on most, but the reality is, it doesn’t matter what you look like when you’re dead. Being overweight is extremely bad for your health. If you don’t lose your weight and look after your health, you’re in for a lot of visits to the doctors with lots of medications and lots of troubles as you hopefully grow old.

Health is far more important than appearance!