I only have one thing to say to "New Years Resolutioners" at the gym

WELCOME!

Over the next few weeks you are going to see a lot of crap on Facebook, Twitter, etc, disparaging and lamenting the presence of those who are new to the gym or new to health and fitness. Ignore it. Ignore it all. Instead, accept my congratulations and enthusiasm for your decision to make a real and meaningful change in your life, and realize that this may be the most important and impactful choice you have ever made. It isn't easy, but it is worthwhile.

The reason that more seasoned gym-goers tend to scoff and role their eyes this time of the year, is that the enthusiasm of a fresh start is followed by increased gym traffic (and wait times for equipment) plus the inevitability of beginners using machines improperly, practicing poor form, and most of all, not observing proper gym etiquette (both written and unwritten).

To make your transition a little smoother I have put together a BEGINNER'S TOOLBOX on what to know and where to start:

EQUIPMENT - If the gym is busy (and it will be), limit your time on cardio equipment to 30 minutes and your time on equipment such as the squat rack, bench press, etc to 15 minutes. If someone asks to "work in" with you, it is proper protocol to accept this. This means they will do a set while you rest, and vice-versa. If you are using resistance machines, do not rest on the machine in between sets, get up and allow others to use it while you are not. They are all easy to adjust, and so it is no big deal if you need to make a change while sharing it. Finally, when you are done with all and any equipment, wipe it down and put it away. There is nothing more frustrating than having to cleanup after someone else. I'm not your mother or maid, and neither is the staff or exercisers at the gym.

SIGHTS/SOUNDS/SMELLS - Proper gym attire is really up to the individual, however, a good rule of thumb is: no jeans and denim, wear runners or athletic footwear, and if you know you sweat a lot, either wear clothing that soaks it up or bring a towel. "Sounds" may seem like an odd choice, but this is actually pretty paramount in the gym. Listening to music through headphones is good (though most gyms play music over their speakers). Talking on the phone, talking loudly with your gym-buddy, or using an audible timer on your phone is extremely irritating, and listening to music over the speaker  of your phone is a non-starter. Additionally, think about the noises YOU are making. Audible exhaling is ok; grunting, groaning, yelling, shouting, and dropping weights is amateurish, ridiculous, and unnecessary. Finally, your scent is important. There are few things more distracting and nauseating at the gym than someone with strong body-odour. DO wear deodorant, DON'T lather on a ton of perfume or cologne (this is also distracting and nauseating). A fresh, light scent, or no scent at all is best.

SPATIAL AWARENESS - This might be the most important item of protocol. The gym will be busy, but it is critical that you realize the need for giving others space during their set. I like to keep a "1 metre rule", that is, each exerciser is entitled to a 1 metre bubble in all directions that I do not penetrate. Lifting weight takes focus, and having somebody bump in to you or come close to you mid-set, breaks that concentration and can hurt them and you quite seriously. Also, if at all possible, try not to walk in front of people when they are watching themselves in the mirror during the set. Often they are looking at their form and this will surely break their concentration as well. Wait until they are done their set to return your weights. Along these lines, it is also extremely bad form to do your exercise right in front of the weight-rack, so that other people cannot access weights or put theirs away. Keep a distance of at least 2 metres from the rack when exercising. This will allow others access and will aid in not breaking your own concentration when someone walks in front of you (and they will). Lastly, if you are going to do some floor work (stretching, skipping, abs, etc), don't put your mat down directly next to someone else. They don't want your breathing, sweat, and body heat invading their space. Give them at least 4 or 5 feet. You will find that the more hot and bothered you are, the more you will want your personal space respected. Give others this same consideration.

*BONUS - Don't be afraid to ask for help. Perhaps the greatest reason that "New Years Resolutioners" are looked upon with ire is that they often do not know what they are doing. They are seen to be wasting both their own time and the others around them who need the equipment they are (ab)using. I absolutely recommend purchasing a session or two with a personal trainer and asking them to show you proper form and foundational exercises like squats and deadlifts, or to find a friend who is knowledgeable and consult their wisdom. Believe me, you are better off asking a question you think is "stupid" than doing something incorrectly that looks stupid and can hurt you.

The final reason why new exercisers in January are given the title, "Resolutioners", is because regular gym-goers expect you to come for a month or two, and then stop when the going gets tough or the rest of your life takes over again. My best advice here is to prove those smug-bastards wrong. Get a workout buddy, book personal training sessions, schedule it in your calendar; do whatever you have to do to get to the gym, but just get there. Because in 365 days, you will be glad you did. Your better future starts today.

@BrendanRolfe


Image Credits: http://myhealthandbody.co.uk/wp-content/uploads/2014/05/7c3f0472ffd796c78a05b2c9080152b02be90137938072cc988deb29246001b5-copy.jpg 

The 3 Holiday S's that derail your fitness (It's not what you think!)

1. SEX - That's right, Netflix n' Chill will un-swole your gym-game. One poll from 2011 suggests more than half 60 percent of people report they’re more likely to hook up in this season than at other times of the year. Sounds great right!? 'But how is that going to derail my fitness', you ask? Simple, hookups make you lonely, loneliness leads to depressive symptoms, and depressive symptoms are characterized by inactivity, reclusiveness, and negative affect: a 2010 study of 832 college students showed that 26 percent of women and 50 percent of men reported experiencing positive emotions after a one-nighter; conversely, 49 percent of women and 26 percent of men described negative feelings.

...all the pre-workout in Arnie's attic ain't going to get you to the gym when you're caught up in your feelings.

2.SLEEP - You go to holiday parties; you don't sleep. You stay the night at your relative's or friend's; you don't sleep (well). You are planning your vacation, wondering if the gift you bought your girlfriend will make her breakup with you, or regretting your actions at the office Christmas party; you don't sleep. Until you do get a chance to sleep, and then you oversleep. When you stress (always) and don't sleep soundly (always), Cortisone builds up in your body. Studies have shown that excess cortisone levels contribute to fat storage, delay muscle repair and stunt muscle growth.

...no sleep, low sleep, or poor sleep, will turn you into a soggy, deflated, holiday prune; you may as well just go wedge yourself in between the couch cushions until you start to stink.

3. CROSSFIT - nahhh, I'm just kidding...it doesn't start with an S... SAMSONITE (I was way off!) - Stay with me now. Holidays, for most of us, equals forced family interaction. And because most of us moved as far away from our family as possible, it means that we have to travel to them. Travelling requires you to pack things in travel-receptacles. Samsonite is a brand that manufactures travel receptacles...luggage...to the lay-person. When we travel, it is usually by car or by plane, which means we are sitting for hours on end. Sitting for hours on end munches up your time, your patience, and your posture. Pick whichever one of those you like for an excuse not to workout.

...hence, Crossfit = derailment of your fitness during the holidays.

Happy hunting!

@BrendanRolfe



Image Credits: http://ak-hdl.buzzfed.com/static/enhanced/webdr02/2012/12/6/14/anigif_enhanced-buzz-4968-1354823425-9.gif

Why you should be saying "Happy Holidays" instead of "Merry Christmas"

Tis' the season for North American traditionalists to get their panties in a wad over the term 'Happy Holidays'.

You will see an inundation of Facebook and Twitter posters saying things like, "let's keep the Christ in Christmas", and other disparaging remarks about how they are going to say 'Merry Christmas', no matter what (like it is the new Crusade), instead of a non-denominational, "Happy Holidays"...mind you, many of these people are the same who believe that more guns are needed to kill terrorists, racism does not exist, and that Donald Trump as actually not a bad candidate for United States Presidency.

Well, I'm here to tell you to give your ignorant head a shake! December and January are meaningful months around the world, and Christianity does not have a monopoly on their significance. To follow is a (non-comprehensive) list to illustrate dates of importance to other cultures:

Bohdi Day (Buddhism, 500BC) - Dec 8 - A Buddhist holiday that commemorates the day that the historical Buddha experienced enlightenment. According to tradition, Siddhartha had recently forsaken years of extreme ascetic practices and resolved to sit under a Peepul tree and simply meditate until he found the root of suffering, and how to liberate oneself from it. 

Pancha Ganapati (Hinduism, 3000BC) - Dec 21-25 - A modern five-day Hindu festival celebrated in honour of Lord Ganesha, Patron of Arts and Guardian of Culture. During each of the five days of Pancha Ganapati, the entire family focus on a special spiritual discipline.

Lori (Sikhism, 1500AD) - Dec 21 - A popular Punjabi festival that commemorates the passing of the winter solstice, as Lori was originally celebrated on winter solstice day, being the shortest day and the longest night of the year.

Mawlid An-Nabi (Islam, 600AD) - Dec 23/28 - The observance of the birthday of the Islamic Prophet Muhammed, which is celebrated often on the 12th day of Rabi' al-awwal, the third month in the Islamic calendar:

Hanukkah (Judaism, 1300BC) - Nov/Dec - A Jewish holiday commemorating the rededication of the Holy Temple in Jerusalem. Hanukkah is observed for eight nights and days, starting on the 25th day of Kislev, according to the Hebrew calendar, which may occur at any time from late November to late December in the Gregorian calendar.

Kwanzaa (1966AD) - Dec 26-Jan 1 - A week-long celebration held in the United States and in other nations of the Western African diaspora in the Americas. The celebration honours African heritage in African- American culture, and is observed from December 26 to January 1, culminating in a feast and gift-giving.

The point of this post is not to disparage Christianity. It is to get those of you who make closed-minded posts about the significance of this time of the year, to open your eyes and understand the exclusionary nature of comments directed towards promoting a "Christmas Only" ideology. Exclusion is the first step in ignorance, and ignorance breeds hate.


If you still feel the need to illustrate to everyone on social media that you wish to oppose all cultural values that are not your own, then to quote one of the all-time great Christmas movies, I say to you, "Merry Christmas you filthy animal...and a Happy New Year."

@BrendanRolfe


Image Credit:http://www.portland5.com/sites/default/files/events/Home%20Alone.jpg 

Guns = Racism

The 2nd Amendment is the 1st problem

It is at the heart of how the United States has run its country for decades, it is systemic, and is so engrained in US culture, that it is second nature.

FEAR

Why do you own a gun? To protect yourself. From what? From other people with guns.

While I suppose it shouldn't surprise me, I always find myself flabbergasted by proponents of guns who say, 'but if the victims had been armed at the time, these mass shootings wouldn't have happened' (as has been the case in the latest San Bernardino, CA, shooting).

But it goes much deeper than arming the masses. Really, what you are doing is blaming the victim. When a woman is raped, people will say, yes, it's terrible but she was dressed provocatively and attracted that kind of attention. When an African American child is shot by a police officer while playing with a toy gun in the park, people say, yes it's terrible but he shouldn't have been waving the toy gun around in public, where are his parents? When a Muslim teen brings a clock that he built to school and the teacher calls the police, people say, yes it's terrible but he should have known better given the state of the world. That is a very telling BUT, and reveals the character of the person you are talking to. When you blame the victim, you alleviate the burden of responsibility from society.

SYSTEMIC FEAR

Systemic fear is dangerous. To steal a line from Hollywood, "[a] person is smart. People are dumb, panicky, dangerous animals and you know it. Fifteen hundred years ago everybody knew the Earth was the center of the universe. Five hundred years ago, everybody knew the Earth was flat.... Imagine what you'll know tomorrow." The reality is that you only "know" what you are taught: Muslims are terrorists, the black man on the corner is selling dope, you have the right to bear arms. What you know is fear, and what you're taught is discrimination.

Fear thy enemy, fear thy neighbour

US citizens are taught to fear. Fear is the easiest way to control a population. If it's not terrorists it's Ebola, it it's not nukes from North Korea it's Anthrax in your mail. The only way to combat fear? Knowledge. But not knowledge in the form of information. No matter how many facts and how much science is presented to you, if your beliefs are deeply engrained within you, your mind cannot truly be converted. This knowledge needs to be a deeper understanding of who you are and what your place is in the world. That starts at home, and that starts with you.

CHANGE

Stop fear. Open you mind, open your eyes, and open your heart. Realize that in North America you do not live in a "kill or be killed" society. And for God's sake realize that change is needed in the United States. You have more guns than people. The second amendment enshrines the distrust, fear and ignorance that is at the heart of racism, and in the hearts of a gun-toting, corn eating, flag waving population in the most powerful country in the world.

Do the right thing. Amend your amendment.

@BrendanRolfe


Image Credit: http://andrewhearst.com/images/made/towncountrygunsammo_740px_550_677.jpg 

Eat Like a Champion for under $200/mo + Sample Shopping List w/Prices!

In a perfect world we would all be eating grass-fed this, free-range that, organic everything. Well, the fact that we need to label our food like this shows that we do not live in a perfect world. But eating healthy under a monetary restriction, and not hating your food is a trick that has taken years to perfect. And I will grudgingly share my secret ;)

#1 Shop at a mega-store: Costco and Superstore sell a TON of food, therefore they buy it for less and can afford to sell it to you for less. I'm all for "shopping small business", but when you consume as much food as I do, you need bang for your buck, and buying bulk, usually means value.

#2 Create a menu: This is critical. Humans are creatures of habit and we usually eat the same food. The sooner you recognize this and hit the store with a plan, the more efficient and focused your shop. You are far less likely to be swayed by another product when you know what you're looking for.

#3 Selective organics: A couple years ago I made the decision to buy organic whenever I had the choice. Consequently, my bank account gets punished twice per month (my Costco bill is roughly $1000/mo.). BUT if you find it hard to stomach paying twice as much for fruits and veggies, I still recommend spending the extra amount for organic meats. It's worth it to avoid the hormones, plus you will absolutely notice a difference in taste and meat quality.

#4 Nutritious foods are filling: Brown rice is your homeboy and yams have replaced your dog as besty. You know what aren't filling (though they are bloating)? White rice and russet potatoes. They have a fraction of the nutrients of their counterparts and cost the same, if not more. This speaks to pre-packed and processed foods as a whole. They may look cheaper, but most of them are chocked so full of salt and sugar that they just make you hungrier and you end up eating more than you would have (or should have) in the first place.

#5 Frozen food: The next best thing to fresh. Most frozen foods (no, not frozen pizzas) were just washed and then flash-frozen, preserving their nutrients. They are often cheaper than buying fresh fruits and vegetables, still taste great, and won't spoil. Sounds like win-win-win to me!

#6 Cheap cuts of meat: Don't be a snob. If you won't eat anything but breasts, flanks, and stomachs, you are going to pay through your teeth. Meats like chicken thighs, lean ground beef, and eggs, are the least expensive and still taste great. And before you say "yes, but they are high in fat", recognize that some animal fat in your diet is actually a good thing; it is the processed fats that will clog your arteries. Some knowledgeable seasoning the right cooking touch has them tasting great!

#7 Boosters: These are items that are not inexpensive, but they either enhance your meals (by taste, texture or nutrients), or fill you up because they are both nutritious and substantial. Chia seeds, raisins, and goat cheese all fit this bill.

Eating nutritiously really isn't much more (if at all) expensive than buying processed, pre-packaged "Food". Reference my smart-shopping Costco list below on how you can eat like royalty for $200/month.

Meats
Chicken Thighs (2 kg - 16 thighs): $12.00
Lean Ground Beef (2 kg): $16.00
Tilapia Fillets [Fish] (2 kg - 8 fillets): $16.00
Tuna Canned (3 kg - 18 cans): $21.00
Eggs (2 dozen): $10.00

Vegetables
Frozen Peas (2 kg): $7.00
Frozen Broccoli (2 kg): $8.00
Bell peppers (6): $7.00
Spinach (5 kg): $5.00
Mixed Greens (2 kg): $6.00

Fruits
Apples (5 kg): $6.00
Bananas (12 kg - 30): $23.00
Raisins (2 kg): $8.00
Frozen blueberries: (2 kg): $10.00

Starches
Brown rice (10 kg): $9
Yams (5 kg): $6

Boosters
Greek Yogurt (1.5 kg): $9.00
Goat Cheese (800 g): $9.00
Chia Seeds (750 g): $11.00

Total - $199

@BrendanRolfe


Image Credits:http://thewellnessdoer.com/wp-content/uploads/2013/06/healthy-eating-on-a-budget.jpg

Ventilated training masks: You're being lied to

 

Unless it's Halloween or you're Bane, you're living a lie. Put down the training mask. Not only does it NOT simulate elevation training, you look like a giant douche.

Finally, a September 2015 study done by Sellers, Monaghan, Schnaiter, Jacobson, & Pope, titled, "Efficacy of a Ventilatory Training Mask to Improve Anaerobic and Aerobic Capacity in Reserve Officers' Training Corps Cadets", showed no significant effect between groups on fatigue, anaerobic capacity, peak power, VO2max, or time to exhaustion.

#science

The question is, now that I've presented you with scientific evidence that it doesn't actually help you gain cardio capacity, power, strength, or friendship and admiration at the gym, will you continue to use it?

I bet you will...


@BrendanRolfe

Ronda Rousey: Who Am I?

We know what kind of fighter Ronda Rousey was, but the world is about to find out who Ronda Rousey, MMA Fighter, really is.

We're about to find out if her toughness is only skin deep.

Rousey has faced a surprisingly fierce backlash in the media-universe, receiving criticism for her comments and posts in the days leading up to the fight. Glass house owners and pundits everywhere who weigh-in on the fight game (but clearly have only an entertainment-level knowledge of the sport and the athlete) are calling her cocky, brash, arrogant, disrespectful, [insert negative character judgement here]. Many are saying she got what she deserved, while her defenders (many equally as green in the fight game) are taking the "she'll be back, better than ever, you just wait and see", line of defence.

Will she?

Those who are some how personally offended by her "arrogance" don't understand the psyche of a fighter. Period. If you are a professional fighter, and you don't honestly believe that you can beat anyone, at any time, anywhere; then you've already lost, and quite honestly you shouldn't be in the ring. Some fighters choose to publically convey their air of superiority (I AM THE GREATEST), while some choose silence, but this grandiose vision is universal in all champions.

A champion's psyche is a fragile thing.

This is Rousey's first taste of real adversity in the ring. Her first loss, and a knockout loss, to boot. To those saying, "no big deal, she will be back", I point to fighters like Mike Tyson and Roy Jones Jr. Both of those boxers were absolutely dominant at the start of their professional careers, knocking out opponents at will, and often in the first and second rounds. In fact, they put together winning streaks that make Rousey's undefeated start look paltry in comparison. But for these fighters, their first losses signified the beginning of the end of their careers. The world had seen that they were beatable, but more importantly, they came to realize they were beatable, and they believed it. Neither fighter would return to form.

For those who say that this is the last we will hear from Rousey, I direct your attention to Ken Shamrock, Georges St. Pierre, and Randy Couture. These fighters all lost their titles (some multiple times) and fought back to win them. Their losses were learning opportunities which clearly never altered their self-belief, rather, inspired adaptation and self-improvement. It is interesting to note that these are three very different fighters, and significantly different from Tyson and Jones Jr.in the way they conducted themselves, both in the time leading up to a fight and within the fight itself.

Which kind of fighter is the new Rousey?

The reality is that retiring undefeated is incredibly rare. At least once in their careers, a fighter is going to lose a fight. From our small case study, it would appear that the fighters with less bravado, fighters that encompass that quite-confidence, are the ones who fight back to become champions once again. These are the fighters that use a loss as motivation to train harder so they never have to feel the sting of defeat again, or the cold, lonely feeling of waking up on a hard mat, staring up at the lights and in to the eyes of the ringside doctor. And so it would appear that the core question in our argument is, who is Ronda Rousey? I mean, who is she really? A fighter's promoter and trainer may sculpt their public image, but only Rousey and those closest to her really know what kind of fighter and person she is. Make no mistake, she will get her rematch. Did she underestimate Holm? Did she slide on her training? Did she just have an off-night?

The truth is, we're about to find out who Ronda Rousey, the fighter, the athlete, the psyche, really is.

@BrendanRolfe


Image Credit: http://www.wvtm13.com/image/view/-/36461046/medRes/2/-/maxh/460/maxw/620/-/bj8mj6/-/Rousey-Holm-fight-gif.jpg 

Remembrance Day: I don't appreciate your sacrifice

...how can I?

I live in a first world, non-militant country, without conscription or any service requirements at all. My "knowledge" of war comes from the movies and the news, and I am extremely confident in saying that neither of those sources capture the true face of honour and bravery, nor the horror and anguish.

"Thank you for your service" and "lest we forget", are hollow, meaningless words to me...and I thank you for that.

Perhaps the greatest legacy of our soldiers, of ALL soldiers, is that those of us who can't possibly know what war feels like; don't know. I can't even fathom leaving my wife and dogs, being shipped off to the other side of the world, having a gun thrown in my hands, and being told that its me or him; us or them; kill or be killed. And yet that is exactly what happened to our grandmothers, grandfathers, great-grandmothers, and great-grandfathers.

If I can't fathom it, surely I can't appreciate it. But I can be thankful, and I can learn. And I can try to understand the meaning of true sacrifice.

So on this November 11th, don't remember. After all, you can't remember nor forget something that you were never part of. Instead, educate yourself, take a moment of silence out of respect, and if you get the opportunity, thank someone who is currently serving our country.

I may not be able to appreciate your sacrifice, and while I can't remember, I won't forget to learn.

@BrendanRolfe


Image Credit: http://www.youeffect.ca/remembrance-day-lest-we-forget/ 
 

Dear Mr. Trudeau: Please don't make us look like assholes

Ok you dancing, boxing, silky-haired sonofabitch, you did it; you swept the country off its collective feet with your upbeat rhetoric, your nationalistic messaging, and your 'gosh-darnit' likeability. You made voters begin to care about Canadian politics again for the first time since 1993, and you may have even driven youth to vote (maybe).

Now, don't make us look like assholes.

You said all the right things, and backed all the right horses. You appear to be environmentally conscious, socially aware, and culturally sensitive. You seem to be everything your predecessor was not...and perhaps that is your best quality. But while Mr. Harper did not leave you big shoes to fill, your campaign managed to create giant galoshes that you need to jump in to, and hit the ground running with, right away.

You have a nation of hope to appease.

Like your father, your popularity has reached rockstar-esque proportions. Big things are expected of you; perhaps too much, but this is not for you to decide. Canadians want to see more environmental care, more welcoming and acceptance of other cultures, they want more countries to like us, and yes, more access to marijuana. Basically, they want you to make us Canadian again.

A changing of the guard.

It is now squarely on your shoulders to give us back what so many feel was taken by Mr. Harper. We are not USA-Jr. We are strong, we are proud, and we are free, but we are also caring, polite, and citizens of the world. Prime Minister Trudeau, you have been elected to be the Quintessential Canadian, no, to be a Super Canadian. And you and your band of 50% merry men and 50% merry women have promised to lead us into a new era. You've promised to be much more than the old guard, and while there's so much work to do, you have managed to give a nation whose pride was faltering, a reason to be proud of their country. You were elected to make us proud.

Now, don't make us look like assholes.


@BrendanRolfe 

Stupid fans ruin sports

Throwing garbage on the field, endless selfies, talking on your cell phone, kicking the back of a chair, wearing a different sport jersey...give your head a shake.

Sporting events can bring intensity, emotion, and entertainment like no other spectacle. It can make you laugh, cry, jeer or cheer...hell, it can even gave you a grade one jammer and send you to the ICU. For the price of a ticket, you can be guided through an emotional rollercoaster that would otherwise have your treating physician put you on meds or send you to Riverside for psychiatric review. But for the love of all that is Holy and happenstance, don't conduct yourself at a game with people already questioning your sanity...or their own.

Projectile Anger
If your response to something happening on the field of play is every to throw an object in the direction of the players (unless it is a hat or an octopus), don't bother showing up. Not only can you hurt someone on the field or in the crowd if your pathetic noodle-arm can't throw a bottle that far (and go to jail for it), but the result could actually be forfeiture of the match by your team. As an embarrassing member of the home crowd, your team is ultimately responsible for your conduct, and if the environment is deemed dangerous as a result of your action, by the officiating crew, they can give an automatic win to the visitors. Don't be an idiot, if you're really that upset, crush a beer can on your forehead and call it a night. Or if you find you can't handle the emotions associated with disappointment, it's probably best if you stay home to watch it on TV, where you can punch corresponding holes in the drywall.

Selfie-thon
There's no quicker way to look like a space cadet then to take multiple selfies at a sporting event. A quick snap to mark the occasion and create jealously on social media is one thing; taking 5 or 6 selfies in a row, while trying to harness the magic of the smoky-eyes/duck face combo, tells me and everyone tuning in that a) You likely aren't a real fan b) You'll probably win the 50/50 draw. Since you're really only there for the booze and to be seen to be social anyways, why not save your pocket book and head to your local sports bar instead? It'll give you another hashtag or ten to add to your Instagram post(s).

Talking on your cell phone
A short call each half to check on your kid or to review your meeting schedule tomorrow is harmless. Blathering on about business, your exploits the Roxy the night before, or the shopping trip to the States you are going on this weekend, on your cell, phone during game play, is so far beyond irritating that it belongs up there with the guy who exhales loudly through his nose when he's eating. You're at a sporting event...talk about sports! I'm not saying you have to have been a fan for years or even that you must know everything about the sport and the game, but at least pretend to be interested! Any real sports fan can tell you that part of the fun of "having a team" is allowing yourself to be part of the team and allowing your emotions to become invested in them. How am I supposed to live and die with my team if you're talking to your business partner about how you're you going to buy low and sell high for 15 minutes of the second period and 4 minutes of the 3rd?!? Go in to the concourse if you need to have an important phone discussion during game play or make the call in between quarters. Or, by all means, call from your home office.

Kicking the back of the chair in front of you
Does this really need to be said? At 6'4, I have long legs and big feet, but somehow I manage not to tap the back of your chair with my toes, kick it when I'm moving around, or rest my feet on the side of your armrest. There are few things more egregious then chair kicking at a sporting match (or concert, for that matter). Every time you kick the back of my chair, I image myself head-butting you in the chest (a little reference for the real soccer fans out there ;) ), and while I have had remarkable self-restraint up until this point in my life, there's no telling how I or someone else my size will react, going forward. You know where there is lots of leg room AND great seats though? Your house...

Wearing an inappropriate jersey
No, I'm not talking about rocking number 69 or buying a Rusty Kuntz jersey. I'm all for supporting your team, but when you show up to a Toronto Blue Jays playoff baseball game wearing an Edmonton Oilers hockey jersey, I question everything, ranging from your knowledge of sports to your commitment to hygiene. Not only are you NOT wearing a jersey from either of the participating teams, but you're not even representing the right sport. Why are you here? Granted, I have seen some football jerseys at hockey games in the United States (the confusion is real), but Canadians are by far the worst offenders when it comes to this phenomenon. It doesn't seem to matter what the sport, but we feel compelled to reinforce the Canada = hockey stereotype at almost every other sporting event. Football, baseball, basketball, soccer...just stop it. If you don't have any attire that matches the sport you will be watching (at the very least), it's OK to just wear jeans and a t-shirt. Or, if you can't find anything else in your closet aside from a hockey jersey, when you're going to watch a baseball game, feel free to stay in the closet.

DO
Cheer your team on! As someone who has played in front of thousands of fans, I can tell you that crowd support and crowd noise does make a difference. It gives you that little bit extra that can be the decisive factor between winning and losing. Do trade comments with opposing fans. But keep it light; don't get offended about the things they say about your team. Witty banter is part of the fun of enjoying a sporting event and can make it that much more enjoyable. Don't be afraid to say good game to the other fans after the game, win or lose (nobody likes a sore loser, but even less a sore winner). We all have to start somewhere in our fandom, but avoiding some of these head-scratchers will help you enjoy the game more and incur my wrath less.

@BrendanRolfe


Image Credits: http://i1-news.softpedia-static.com/images/news2/How-to-Corner-an-Apple-Fanatic-Ask-How-Many-iPhone-Models-Are-Out-There-407205-2.png

Go F yourself crowdfunders

ENOUGH ALREADY

I can't tell you how sick and tired I am of seeing these crowd-funding campaigns that are popping up like a mosquito bite at a redneck party.

Yes, there are some worthy causes. If someone is fighting for their life against a potentially terminal illness, or is trying to gain sponsorship to bring their daughter over from a war-ravaged country, I might consider (and have made) a contribution. But if you are starting a company, need money for a doggy spa, or would like a plane ticket home for Christmas...Go Fund Yourself!

I am continuously irritated by those who choose to hide behind a "social campaign" where they are literally asking for money from their friends...without ever asking for money from their friends, or intending to pay them back. Have the decency to grovel at your friend's doorstep, or at least to look them in the eye while you ask for their hard-earned money. Or how about going to your family the old fashioned way; hat in hand, not monitor in face.

I'll be honest with you, I am a sucker for helping friends. If you called me up and asked for help, or had a question about something I'd normally charge money for, or needed a loan, I will more than likely help you out, but disguising your desire for money as almost charitable is reprehensible.

Perhaps the biggest slap in the face to your friends, however is starting a business and asking them to fund you. Do the right thing, put together a proper business proposal and offer them a piece of the company as investors. Or, borrow the money with paperwork surrounding a method and calendar for reimbursement. Put your pride on the shelf.

Now, let's get something straight. I don't think you are a bad person if you have done this, and I don't want to automatically end our friendship (though you may like me less than you once did), but take a step back and look at this from an outside point of view. Not only am I not getting a piece of your company or potential for reimbursement, but more likely than not, I'm not even getting the satisfaction of helping a friend, because all I have done was move numbers from my account to your account...thanks for coming out.

And just for your information, there are many sources of funding: banks, the federal government, credit cards...but you'll have to pay them back...which is why you don't want to go there...and for that I say, Go F Yourself.

Intermittent Fasting: Build more muscle & lose more weight

[1]

At 6'4, 220lbs, I am a hungry hungry hippo. Every day. All day. So when I first read about Intermittent Fasting (IF), not only did I scoff at the notion with indignant arrogance, but I dismissed it with closed-minded ignorance. After reading a few journal articles about its benefits, and implementing it in to my life, however, I'm marching to the beat of a new drum.

"So you basically just eat like a teenager", exclaimed my wife with tongue firmly planted in cheek, after a lengthy discussion about IF and the techniques used. Yes...and no. She was referencing a routine of a 16 hour fast, followed by an 8 hour window where you can eat (and I say this very very carefully, because I am only referencing the manner in which your consumption is conducted) without structure (ie. there is no 3-meal strategy). Unlike the typical teenage diet, however, you still have to be mindful of what and how much you are putting in to your face.

Intermittent Fasting is not necessarily a new concept, however, given its growing popularity within the sports, fitness, health, and body-building community, more and more studies have been conducted on this method of nutritional practice. The fasting period is included in your time asleep, and fasts generally last from 12-24 hours (depending on your strategy). Those who employ this method still drink liquids during this period (yes, coffee is ok if the amount of milk used is under 50 calories) but do not eat anything.
 Studies have shown that fat-loss begins at about the 12 hour mark or a fast and plateaus at around the 18 hour mark. Taking this strategy one step further, it is recommended to make your last meal, before you begin your fast, a meal consisting of complex carbohydrates with proteins.

The Benefits (and there are A LOT)

1)   A massive boost in the production of Growth Hormone (GH). Studies have shown that GH production in the human body is at its greatest during fasts. A daily fast will help produce regular boosts in GH which aids in muscle growth and repair, ultimately assisting in fat loss! There is additional research illustrating the ability of the body to regulate its hormones more effectively during periods of fasting.

2)   In your body, blood flows to the areas it is needed most. Convention says that when you are exercising and recovering from exercise, blood should flow maximally to your muscles. BUT (big but!) if you just ate (and "just" can refer to eating within the last 12 hours, as some macro and micro nutrients can take this long to metabolize and digest fully) and you have food in your digestive system, the blood will be divided between your muscles and your vital organs. Exercising during a fast will give you more energy to put towards your workout and speed up your recovery period!

3)  Cancer cells feed on glucose; it's not a secret. The constant influx of glucose in a normal diet (of eating regularly throughout the day) will feed cancer and pre-cancerous cells. Studies have shown that intermittent fasting has been effective in starving metastasizing cancer cells and pre-cancerous cells. There is even some evidence to show that ketone cells released from fat during a fast can help protect against age-associated conditions like Alzheimer's as well as some forms of Autism and Epilepsy.

More energy, more muscle, increased longevity, less fat, less recovery time...there is really no downside to intermittent fasting. Research has shown that those who already have a good diet (ie. low level simple-carbohydrate ingestion) have an easier time switching over to IF, however, barring medical restrictions, anyone can do it at any time, and the results can be staggering. The one major pitfall that proponents have highlighted, is that those who currently include many simple-carbs in their diet (white bread, wheat pasta, any processed foods with sugar, etc.) often reach for simple-carbs and binge on the them when the fast is over. The key is to go for complex-carbs and proteins. If your "eating window" is anything like mine, you will find yourself pretty full and not really intent on binging during your window at all.

The "Rules"

 

- It is recommended that you start with a 24 hour fast, for 2 reasons: 1) It cleanses the body 2) It gets you used to the feeling of hunger, and makes you ok with it (because nothing bad comes of it)

 

- You can choose when your "eating window" is (it doesn't matter how late you eat, a calorie is a calorie at any point of the day)

 

- For optimal weight loss, fat-burning peaks at the 16 hour mark of the fast and stops at the 18 hour mark. So if each day you did an 18 hour fast, followed by 6 hours of eating, that would be the optimal strategy for weight loss, however, a common fast is 16 hours, followed by 8 hours of eating

 

- Your first meal of the day should be high in protein and low in carbs. You last meal of the day should be high in carbs (because you and I love breakfast so much, I suggest eating breakfast then!). Anything in between is up to you

 

- Portion size is not important during your eating window, you don't have to restrict yourself, HOWEVER, you should still try to eat healthy foods (ie. lots of veggies, whole grains, fresh fruits, etc)

 

- Drink lots of water throughout the day. Start your day with a glass of water, and end your day with a glass of water. You can have coffee or tea if you wish at any time of the day, though it is recommended not to have anything with caffeine

 

- Get lots of sleep. This is more important than it sounds. When we sleep it gets rid of Cortisol (stress hormone) in our body. High levels of Cortisol have been linked to weight-retention

 

- You get one cheat day per week (I like to make it Saturday), and you can eat, literally whatever you want during your eating window. In fact, you are SUPPOSED to have something like a pizza, pasta, and ice cream, etc. This will help spike your metabolism

For more information on Intermittent Fasting, leave a comment and I will get back to you as soon as possible, or tweet me @BrendanRolfe

Image Credit
[1] http://cdn.gymaholic.co/articles/nutrition/14-intermittent-fasting/empty-plate-intermittent-fasting.jpg

6 ways personal trainers will make more money (that everyone should know!)

Personal training is an attractive industry, especially if you are health-centric. The pay can be great (if you like never being "off the clock", the hours can be flexible (if you like sunrises) and if fitness truly is a lifestyle, you should love what you do (unless it's just a convenient hashtag). There are varying degrees of quality of trainers (from dangerously bad to amazing), and one thing I can say with certainty is that successful trainers all exhibit similar tendencies. Here's what makes them successful:

Stay within your current knowledge base and perfect those exercises.

- Do not experiment on clients and do not give clients exercises that they cannot perform properly and safely. This has two important implications: 1) Your client will not get hurt from an exercise that you've never even performed yourself, have never been educated on, or just made up, 2) You wont look like a bad trainer. If it's an exercise your client is not capable of doing or that they look out of control on, it reflects badly on YOU.

- Create programs with a purpose. A 65 year old doing snatches, a 14 year old doing 3 RM deadlifts, a 30 year old doing overhead squats on a BOSU ball. Why? I'm not saying don't do them, I'm saying stop and think for a second how the program you create jives with your client's abilities, and relate to your client's goals. If a program is truly personalized, you need to take everything in to account and weigh both the benefits and risks. They are trusting you, not only with their health and fitness, but with their safety.

It's ok to say "I don't know"

- It's an opportunity to learn. Tell them you will go look it up in a book, tell them you will take a CEC course on it next month, tell them to consult a professional who does know, but don't make up some bullsh*t and try to sound knowledgeable by using words like functional, dynamic, and metabolic. A blind man could smell your lies. If you don't know, don't say you do. Further, one of the greatest successes a trainer can have is gaining a client's trust. This is not given easily. Most people who have never exercised seriously are terrified of it. They are scared they'll look stupid, they are scared they will be judged, and they are scared they will be laughed at. Once you have gone though the sacred and often lengthy steps of gaining trust, losing it on a lie is ridiculous.

Always be ON

- A coffee in hand, browsing on your cell-phone, chatting off-handedly with other people in the gym, says something about you. It says you don't give a flying f*ck about your client. I don't care if you've been training them for 10 years or 10 minutes and if you've established a buddy-buddy relationship where your client "doesn't mind" if you check your messages (they do, by the way), if I am a potential client, interested in your services, and I see you doing things unrelated to what your client has paid you for, you won't get my money, EVER.

Look like a trainer/Act like a trainer

- Practice what you preach. Fitness comes in different sizes and packages. People want to see that you not only talk the talk, but walk the walk. This doesn't mean you have to have abs and guns out (when the sun's out), this means that, in public anyways, you should exercise with purpose, practice proper nutrition, and generally be the role model that have to be.

- Look like the clients you want to attract. I cannot stress this enough. If you want to attract body builders, BE a body builder (big muscles, tank tops, high tops, etc), if you want to attract athletes, BE an athlete (compression clothing, cross trainers, athletic build, etc.), if you want to attract weight-loss clients, BE a weight loss professional (body-builder or athlete types can be intimidating, and quite honestly, not everyone wants to look that way). Like it or not, YOU are a role-model, and you will attract the clients who want to look like you.

- Dress professionally. The number of trainers that wear sweats and a casual t-shirt or tank top (cut off sleeves, worn and frayed, etc) blows my mind. Dress sharp. Unless you have so many clients that you don't need anymore, or that your reputation precedes you and your rags are your shtick, have a clean, well-fitting top with your logo or an identifying feature on it, and athletic shorts or pants that you might wear for your own workout. If people aren't sure if you are a trainer or a know-it-all workout buddy, they are less likely to approach your for your services.

Don't bad mouth other trainers, exercisers, methods

- Negativity, ANY negativity doesn't belong in the gym. If you criticize other people or methods in the gym, not only do you come across as a judgmental douche, but you bring a storm cloud of pessimism with you. CrossFit is dangerous...everyone knows that, but it has its merits too. When you speak about training styles, exercises, or trainers that you may not believe in, always be sure to present them with a balanced approach. If you see a newbie in the gym and want to approach them to offer assistance (also known as prospecting), lead with a positive, before a correction, for example, "I love that you are including deadlifts in your workout. It is one of the most important lifts to master. May I offer a suggestion...?"

Do not discount your prices

- Value yourself enough not to go on sale. This is one of the most common mistakes for trainers starting out. They want clients, and because they are not confident of their abilities or the service they offer, they drop their prices. But once you drop your rates, it is extremely difficult to raise them without losing those clients. Make no mistake, people are buying YOU. You end up attracting clients who want you because you are cheap, not because your knowledge is valuable. Value yourself, and clients will value you. If you want to attract new business, offer a complimentary session instead. And not a "half session" either where you try to sell them during the last half hour in a "consultation", give them a real taste of you and your style.

Personal training is a cut-throat business. Only the strong survive. If you come with professionalism and enthusiasm, your road to a full roster will be smoother. I always say, look not at the number of clients a trainer has, but at the number of years they have been training their current clients (I don't usually use the term "look not" when I say it, but it sounds more poetic that way). Rather than focusing on your next marketing pitch, focus on your own skills and presentation. They are watching you.

@BrendanRolfe

Image Credits
http://www.triiifitness.com/personal-training-slider.jpg

Learning Makes You Fat (3 simple things to avoid if you want to be fit)

"Idle hands are the Devil's playground" - God (I'm paraphrasing...and it may not have been him that said it...kind of like The Bible)

Society as arguably more worldly and has a broader knowledge-base than at any other point in history. Society is also fatter than at any point in history. I credit television for both of these revelations.

Obesity is not a solitary act; it is habits and tendencies and patterns, and if you want to lose weight, you best avoid these three (man)booby-traps:

Television watching - You want to talk about idle hands? The average North American watches an average 5 of hours of television per day...PER DAY! Never mind all of the trashy pop-culture and fast foods ads inundating impressionable minds, this is five hours of sitting on your butt. Rarely do most of us just sit and watch television, no no, that wouldn't be damaging enough. Not only do we sit, but we eat...and not only do we eat, but even worse, we snack. IF we just snacked on healthy foods, the calories would still amount to soggier backside meat, BUT at least we would get some food value. And if "ifs" and "buts" were candy and nuts, we'd all have a Merry Christmas. Once you body associates eating and TV watching, you're hooped. Instead, go for a bike ride, play a sport, or have a walk and take a picture of the sunset for your Facebook feed (the 'book eats that sh*t up).

Casual drinks - Calm down boozy, I'm not trying to pry the sippy-cup out of your shaky fingers. I'm talking about cutting out a soda with lunch, a juice with breakfast, and a wine with dinner. Sugar, sugar, sugar, FAT. A moment on the lips, a lifetime on the hips (this statement is actually true, by the way. Researchers have found that once fat cells are created in certain parts of the body, the cannot be destroyed, only grown or shrunk...BOOM! SCIENCE). Juice = 100 cals (or more), Pop = 100 cals (or more), Wine = 150 cals (or more). You could cut out 350+ calories per day just by substituting water for these other drinks. Not only could you lose (or not gain) 35lbs per year by making this switch, your organs, muscles, and brain will function better...your choice though, but that's none of my business.

Eating out - News-flash, it tastes good because it's been pumped full of fat, salt, and sugar...much like your heart. If you eat out, order in, take out, or get delivery regularly, you are begging for a(nother) freshman 15. The point is, unless the chef's hands are attached to your wrists, you don't know what is being put in to your soup/salad/chicken/steak/fish/rice bowl. Chefs are paid to make your food taste good so that you will come back and spend your money, don't bet on the fact that they have your heart health and your handles (of love) in mind. In addition to knowing what's in your food, you will be surprised at how much money you save, and how many more drinks you can buy for girls at the bar, just so you can go home alone at the end of the night (like usual).

It's simple scientistic facts really, and is hardly rocket-appliances. Worst case Ontario? You don't find out about Miley Cirus' new pubic-haircut until you go on your Twitter feed in 3 and a half minutes, you pee more, and you get a Sciatic condition from sitting on a wallet with more nightclub drink-receipts in it.

@BrendanRolfe

Image Credits
[1]http://www.demotivationalposters.net/image/demotivational-poster/small/0911/yoga-belushi-yoga-cigar-demotivational-poster-1257459936.jpg

How to control anxiety: Applications in athletics

Is anxiety a performance enhancer or suppressant? Is it common? Is it even manageable?

The answer is YES.

Anxiety, of varying levels, is extremely common in every day life, and even more so in elite level athletics. The activation of your fight or flight complex can enhance your performance, or it can act as a barrier if it becomes overwhelming. There are a number of tried and true techniques recommended by professionals that you might want try, should you find yourself overcome by nerves.

First of all, it should be noted that your feeling of anxiety is how YOU interpret your state of arousal. Some athletes refer to this state as being "pumped up". It is when "pumped up" meets "self doubt" that arousal becomes anxiety. Techniques including visualization, establishing cue-words, and routine implementation, have all been proven to increase an athlete's performance, and decrease their anxiety levels. Here is a brief synopsis of what each method entails, they are simple, yet require absolute commitment and repetition:

Visualization - This method is one of the most well-known and incorrectly performed techniques in Sports Psychology. Rather than just sitting cross-legged in the middle of a quiet room with their eyes closed, the athlete actually needs to immerse themselves in the sounds, smells, and feelings of a game situation. For example, if you are a basketball player, take 10 minutes out of your day to sneak into the gym and turn up a recording of game sounds in your headphones. Hold a basketball in your hands, close your eyes, and start by just breathing deep, and inhaling the smells of the gym. From there, play a game in your mind, from start to finish. Imagine yourself succeeding in every facet of the game, over and over again. Enjoy your imagined successes and think about how it feels to perform at your peak. If negative thoughts creep in to your mind (and don't worry, at first, they often do), open your eyes, take a deep breath, and start again. Be conscious of your body and maintain relaxed muscles and a calm mind. It is always best to perform these visualizations on your field of play, and with the potential game sounds playing. Because you have practiced visualizing so much, you can do this mid-game, right before you perform a certain skill, and you can likely do it with your eyes open, as you are performing the visualization in your mind's eye.

Cue Words - DOMINATE. That is the word that was written on the palm of my baseball glove. Before every single pitch, I had to look in to my glove to get the grip for my pitch. I would see DOMINATE, and it would give me a mind-set to focus on. DOMINATE was the word I selected, because it made me pitch aggressively to hitters. Rather than chipping away for the perfect pitch in perfect spot, I challenged hitters. Consequently, I had my best season as a college baseball player. When selecting your word, make sure it is one that triggers an emotional rise within you. It should illicit a positive response, and should immediately snap you in to a "zone". If you are going to use cue-words, ensure that you put it in a place that you are certain to look. If you have to search for the word, chances are you are going to forget about it, and it will not be useful.

Routine - Two-time NBA MVP, Steve Nash, is a career 90.4% free throw shooter. This is good. This is VERY good. In fact, this is the best of all-time. And when he gets to the free-throw line, he performs the exact same physical routine, every time: He ghosts the motion of shooting a free throw, (with no ball) twice, he licks his fingers (gross), he bounces it three times, and then shoots without a pause. He made 3054 out of 3378 free-throws in his career...that is incredible. Nash's phantom free-throw shots (performed with no ball) are referred to as motor-imagery. You can incorporate this in to any sport where there is a stop in play, and you have a moment to visualize the next skill that is to take place. 

It is important to keep in mind that these techniques are not a one-off, fix-all, guarantee. To the contrary, you must practice them with regularity to achieve optimal results (sound familiar Mr. and Ms. Athlete? I'm talkin' bout PRACTICE). Remember, while emotions like stress and anxiety have physical manifestations, they are still emotionally controlled. Control your mind and you will control your body.

@BrendanRolfe

Anatomy of a Beast - Analyzing the bodies & minds of the world's best MMA fighters

"It's not the size of the dog in the fight, it's the size of the fight in the dog." - Mark Twain

I would argue that not all minds are equal in professional sport. Not every athlete in the upper echelon of their craft believes that they are the best at what they do. And at some point, doubt creeps in to the mind of every champion. Whether just a flash, or for weeks on end, no mind is an island and no ego impenetrable...except for fighters.

Recent news in the arena of Mixed Martial Arts (MMA) has been focused on Women's Bantamweight Champion, Ronda Rousey, after her 14 second dismantling of the latest fodder to step in the ring with her. Following the fight, discussion swayed to how Rousey felt she would do competing against men in her weight class, to which she replied, "I would have to say if you're just talking about what's in the realm of possibility of what's possible of who I could beat, well I could beat 100 percent of them." This response raised some eyebrows, and ridiculously, drew the ire of some of the more insecure carriers of the "Y" chromosome. But the reality is, in a fighting sport of any kind, if you don't believe you are the best at what you do, you've already lost.

Anderson Silva, before he broke his tibia, was widely regarded as the best fighter, pound for pound, in Mixed Martial Arts. Silva, while outwardly more humble than some of his counterparts, carries an air of superiority and an unflappable confidence. Accepting the vocal bravado of pre-fight interviews as fact; that every fighter believes they are the best at what they do, let's examine the bodies of Rousey and Silva, and the moethods that makes them the GOATs that they have become today.

"Rowdy"Ronda Rousey
5'7     135 lbs
Reach: 68"
Style: Judo, Boxing

Anderson "The Spider" Silva
6'2     185 lbs
Reach: 77.5"
Style: Boxing, Muay Thai, Brazilian
Jiu-jitsue, wrestling, judo, taekwando,
Capoeira
 



Rowdy Ronda's Body
Rousey is a mesomorph with wide shoulders, powerful arms, and dense muscle bellies. She is 67" tall and has a 68" reach. Her arms are long, but not abnormally so (like Jon Jones). While her opponents enter fights at roughly the same measurements, it is clear that she overwhelms them with not only her skills, but her superior strength.

Spider Silva's Body
At 6'2, 185 lbs, Silva is a meso-endomorph. He has long limbs and lean muscle. A height of 74" and a reach of 77.5" gives him a significant advantage to strike at distance. Because he is so diverse in his attack, and uses his length extremely well, Anderson Silva is widely regarded is one of the best, if not THE best pound for pound fighter of all time.

The Skinny
For their respective weight-classes, both Rousey and Silva's height and reach are pretty average. Their spirit and confidence is indomitable, but most fighter's have these same traits...so what makes them so good? It's the size of the fight in the dog...or rather, the ability of the dog to recognize their strengths and to make their opponents fight their fight. Rousey has not lost in the UFC, and 9 of her 11 wins are by Arm-bar submission. You think she has a plan going in to her fights? You bet she does, and part of that plan is centred on how to get her opponent onto the ground, and in a position where she can apply that arm-bar. Silva finishes fights, often by knockout. Out of his 40 fights, he has 34 wins, 20 by knockout and only 6 by submission. Silva is known for his Muay Thai style which harnesses the power of knees, kicks and elbows. He strikes at a distance but finishes in close. While Silva has submission skills, he prefers to keep the fight on its feet.

The Anatomy of a Beast
So with two of the top fighters in the world weighing in with average bodies, and adopting the typical fighter mentality of "unbeatable", it would appear that a true beast is someone who can make others play in to their strengths. You wouldn't fight a snake in the grass or a shark in the water, just like you shouldn't fight Rousey on the ground or Silva in the clinch. If you want to be a beast in every day life, bring the "fight" in on your terms...where is your advantage?

@BrendanRolfe

Image credits
[1]http://cdn2.hubspot.net/hub/405149/file-2323911186-png/Ronda-Rousey_241883_right70-3.png?t=1429706674717
[2]http://media.ufc.tv/generated_images_sorted/Fighter/Anderson-Silva/Anderson-Silva_753_LeftFullBodyImage.png

Jump higher, move quicker - Beach Volleyball Performance Enhancement

Everybody wishes it was bigger.

And when it's time to use it, and it's smaller than everybody else's on the beach, it is most definitely a cause for embarrassment. In fact, it can be such a source of anxiety that it creates a psychological complex, inhibiting potential for future performance.

Your vertical is small, and ignoring that fact won't make the problem go away.

Your lack of ability to get it up and out of the sand may come down to one of, or a combination of the following 3 reasons:

1. Lack of power
2. Joint instability
3. Mechanical sequencing issues

Power Outage
While a greater strength-base offers potential for increased power output, you don't need to be able to deadlift a car to have a 40 inch leap; strength does not directly equate to power. My definition of strength and power (which is admittedly controversial) are as follows: strength is your ability to move objects around your body, and often includes added resistance incumbencies; power is that rate at which you can move your body through space, and the force per interval that your muscles generate. Rather than focusing on how much weight you can move through a power exercise, focus on the speed and efficiency with which you can move the weight. The greatest determinant in power output is muscle-contraction speed, and you would be wise to dedicate half of your power-based workouts to improving your rate of contraction.

Here are 2 exercises to include in your workout program that contribute to an accelerated muscle contraction rate and will almost certainly contribute to more speed in the sand and a higher vertical leap:

1. Knee Jump to Tuck Jumps

2. Resistance Band Hip Flexor & Shoulder Drivers

*You should never perform power exercises to fatigue if you are trying to build power. Once your rate of contraction slows, you are effectively de-training yourself!

Jellyfish Joints
You may have carefully periodized your workout routine over the year, tapering down from 15 reps, to 6, building from endurance to strength, and you have started you power phase...but you aren't jumping any higher...what gives? The problem may be that you neglected to strengthen the muscles that are in charge of joint stability. Your vertical is a product of a transfer of kinetic energy, from your feet through your neck, and is a direct measurement of the downward force you apply to the ground. Accepting the laws of physics, the ground exerts the force back on to your body, which propels you off the ground. Before this force can reach its maximum effect, it must pass through your ankle joints, knee joints, hip joints, and spinal column. Any force that is displaced laterally (anything that is not vertically linear) is wasted potential. In beach volleyball, the sand already creates instability, the last thing you need is to contribute to that instability with weak joints.

Add these 2 exercises to increase hip stability and knee stability:

1. Thera-band Hip Matrix, Forwards/Reverse

2. Lateral/Medial Resistance Band Lunge (front knee)

I Before E, Except at Your Knee
The last reason your vertical is impotent and your first step to dig a line shot is flaccid, is because your mechanics are horrendous. Ok, perhaps "horrendous" is a little aggressive, but improper muscle sequencing not only saps you of power, but actually contributes to chronic injuries like Patellofemoral Pain Syndrom (PFPS, aka. Jumper's Knee). To break it down to its most basic level, PFPS can be the result, in part, of the Vastus Lateralis (outer quad muscle) firing before the Vastus Medialis (inner quad muscle). Proper muscle sequencing, when jumping, is supposed to be medialis first, lateralis second. In addition, some of our strongest muscles, are our laziest. Our Gluteus Maximus (butt muscle) has the potential for great strength and power, but it is extremely lazy if we allow it to be, and it does not like to work when our Quadriceps are capable of taking the load.

Here are 2 extremely easy to do exercises, that will help create proper muscle sequencing within your body:

1. Vastus Medialis Obliques (VMO) activation

2. Gluteal firing sequence (independent of quads)

If you are a few weeks deep in to your power training or don't even do power training, are 3 months out of season or are mid season, you can add these 6 exercises in to any program to enhance your results. In addition to boosting your power and increasing your speed, agility, and vertical jump, they can help keep you from injury and will contribute to better all around body function. Don't find yourself on the beach this summer suffering from leap-ness envy, start these exercises today and watch your confidence grow!

@BrendanRolfe

Image/Video Credits
[1]http://sportfoto.ca/

Fit Shaming: We are human too

We're here, we drink light beer, get used to it...

Fit shaming is running rampant in today's society, and I, for one, will not stand for it! I'll squat for it, I'll crunch for it, and I will definitely curl for it, but I will be a monkey's uncle if I will endure one more sideways glance when the waitress brings me my garden salad with calorie-wise vinaigrette on the side.

Pizza-lunch Fridays at work? NO! I have a tupperwear container two-fifths full of quinoa, boiled Tilapia, and steamed broccoli for lunch today, thank you very much. And you can save your snickers and sneers for the sneaky, salty, snow-snakes that don't realize they just exceeded their daily macros and it isn't even 3pm!!

Casual beer? More like a casual anxiety attack. Not only am I drinking 150 empty calories (67 if I can order it quietly enough and they bring it in an unmarked container), but the carbonation is leaching precious calcium from my bones...I can feel my bone-density rating decreasing just thinking about a sunny day on a noisy patio...I'll have an ice-water please. No, I don't wear a skirt, and carrying a purse would have nothing to do with my beverage choices.

Desserts. Do I like them? No. Would I like them if you told me they were made with all-natural, organic ingredients and scientifically formulated whey isolate protein? Doesn't matter, I can't ever enjoy a mouthful because you won't stop watching me eat it and making "jokes" about how it will go straight to my hips. You're damn right it will go to my hips...and my nips and my lips. And I can't have that. You either have friends or you have abs...I chose abs.

What's that? You hate the gym? Guess what?!? I ALSO hate the gym! But do you know what I hate more? Heart disease, high blood pressure, and diabetes...oh hell, and let's be honest, beer bellies, love handles, and saggy [insert body part here]. Yes, I just got back from a workout, but you already knew that, and if you didn't, the fluorescent runners, tank-top and water bottle probably should have given it away, but thanks for commenting.

Fitness is an addiction, but we're not hurting anyone. You wouldn't make fun of a crack-addict for smoking, you wouldn't make fun of an alcoholic for drinking, so why is it ok for you to roll your eyes when I am peeling the skin off of my crispy chicken tenders, sans dipping sauce (that I only ordered because the only other option at this stupid "restaurant" was hamburgers...thanks...)?

So to all my fit brothers and sisters out there who have been victims of fit shaming, I say to you, stay strong, stay fit, stay classy, and just know that you ARE a good person, inside AND out.

@BrendanRolfe

PS. This was actually going to start out as a serious article...oh well...

Image Credit
http://georgespellwin.efblogs.com/files/2013/03/bodybuilding-meal.jpg

Fitness ain't what it used to be: Social media madness?

#GymSelfie

Remember the days when the only way people knew you were in to fitness was when you actually got fitter...or showed up places in a Gold's Gym tank top and parachute pants? Gone are the days of the world wondering what your butt looks like after #LegsDay or how much chicken is in a #PlateOfGains. Some say that Instagram and Twitter have taken the intrinsically rewarding soul of fitness, clean and jerked it high overhead, and dropped it to the floor with a deafening thud of look-at-me-ness.

But was a self-pat on the back really that great? Was nothing more than a check mark beside your last set to commemorate a workout well done that satisfying? Do you know what's wrong with 146 likes of an ab shot with your underwear so dangerously low that it's almost pornographic (#FitnessPorn)? Nothing... if posting these pictures or following these posters is what motivates you be the fittest and healthiest version of you that you can be, then there is nothing wrong with it.

What is wrong, is shaming people for it. I believe that any kind of shaming is wrong: fat shaming, fit shaming, race, height, sexual orientation, religious belief, etc. Find inspiration in everything and be inspirational to other people. In a time where our knowledge base, the nutrition, medication, and opportunities that are available to us are at an all-time high, our struggle with health is inconceivably off the charts. Anything that brings health, wellness, and fitness to the forefront of pop-culture is a good thing.

The Biggest Loser has been monumental in bringing the obesity epidemic to mainstream conversation. Yes, the methodology and psychology of the show is questionable, but if nothing else, it is showing John and Jen couch-potatoe how to workout, and that they can workout, and giving good tips on nutrition. The explosion of community-minded brands like Livestrong, Lululemon, and Nike are based on the fitness and health lifestyle. Yes, they are trying to sell you something, but they are also selling you a lifestyle, and if you buy in to that lifestyle, instead of just buying the clothing, your life will be better for it. And social media is a good thing for fitness. Yes, there are some egotistical reasons for posting #ProgressPics. We all want kudos for a job well-done and some of us are less shy about putting ourselves in the public eye to get what we need.

The soul of fitness is stronger than ever. Like anything in life, the industry must evolve or die. The evolution to a more public movement can only be good for future generations. Role models are no longer un-reachable stars on a stage or field, they are people. They are people with twitter accounts who do real things, eat real food, and can be interacted with, simply by hitting "like". The heart of fitness will always be forged in the iron of gyms, but the soul of fitness lies within social media, and it is now available for the whole #fitfam to enjoy.

@BrendanRolfe

How to read food labels for healthier living

 

http://www.hungryforchange.tv/images/sugar_detective.jpg

Riboflavin, cholesterol, krypton...ok, the last one is Superman's home planet, but the first two are items that show up on your food labels and may be intimidating enough to scare you form enquiring what is in the food you are buying.

Food manufacturers are required, by law, to display labels disclosing the quantities of macro and micro nutrients available in a serving of their product, which is good. But it is only good in the way that hieroglyphics are good for Indiana Jones. If you aren't trained at reading these labels, they may as well be giant eyes and stick figures with wolf heads. There is a lot of information on the label of a food container, but you don't have all day to pull out your abacus and calculate the percentage of your daily recommended intake of sodium a product consumes. Instead, it is better keep label reading simple.

Don't be fooled
The first thing you should know is what NOT to look for. With a recent health push in the grocery and food production industry, words like All Natural, Gluten free, Fat free, Sugar free, etc, are appearing on packages everywhere. Firstly, I know my potatoe is soy and gluten free, you don't need to throw a label on it telling me so. Second, Natural doesn't mean healthy. Companies are playing off of a new "Organic" movement that is gaining momentum in the western world (we are far behind Europe in this regard, by the way), and trying to insinuate that their product is wholesome. Don't buy it for a second. When label-reading, it is best to keep things simple (KISS sucka). When I label shop, I look at 5 categories: Trans fat, Sodium, Sugar, Fibre and Protein. That's right, I don't give a flying Fig about carbs!

 

http://www.labrada.com/blog/wp-content/uploads/2013/06/Nutrition-Label.jpg

Trans fat
You'll notice I didn't just say "Total Fat". That's because total fat is not the enemy. As I'm sure you have heard, a certain level of fats are good, and certain fats are even required. But Trans Fat is not required and does not occur frequently in natural (un-processed foods). Most trans fat is created through the hydrogenation process and consumption of this type of fat is directly linked to heart disease. Egg yolks have received a bad reputation over the years because they are high in cholesterol, but the fact is that eating cholesterol from natural sources is not really a big deal, however Trans Fat is directly responsible for raising cholesterol production in the body to dangerous levels, ultimately causing plaque build up in your arteries. Avoid foods that contain Trains Fat, there is simply no reason to eat it.

Sodium
Sodium is the culprit for a lot of health issues in today's eat on the go world. The thing about sodium is that our body loves the taste of it. It gives us an instant blood pressure spike (contributing to elevated levels, over time), and can lead to kidney stones and kidney failure. Sodium isn't all bad though, in tandem with potassium, it is a necessary electrolyte that facilitates innervation of our muscles, and contributes to enhanced recovery time in athletes. The issue is that the general population consumes way too much sodium. For instance, the average person should not consume sports drinks, like Gatorade. Processed, manufactured, and "fast" foods are packed with sodium because it helps enhance shelf life and taste. To give you an idea, the maximal daily recommended intake of sodium is around 2300mg; a double cheeseburger from McDonalds has 1090mg of sodium alone, and Kraft dinner has 561mg of sodium per 70g serving size (roughly the size of half a bagel). When selecting an item, try to choose a product with single digit percentages of daily value, per serving (<300mg). 

Sugar
Sugar is the main culprit for people becoming addicted to food and is why we struggle with obesity on such a massive scale. It is in all foods and is unavoidable. Don't be fooled though, there is a big difference between the sugars you eat in a red pepper, and the silky white sugar you sprinkled on your Sugar Frosted Crisps (I didn't get name brand cereal as a child). Studies have actually shown that consuming table sugar (usually made of beets or cane) lights up the same area of the brain in obese people as heroin does for addicts[1]. For the record, sugar is a carbohydrate (simple carb) and provides instant energy, however, if we consume too much sugar (levels that exceed our activity level) our body stores it as fat. When purchasing food products, look for grams (g) of sugar in single digits, per serving. Any higher and you are just eating junk-food.

Fibre
Poo. And hunger. Poo and hunger is why you should look carefully at the amount of fibre in your food. Fibre is divided in to two types, soluble and insoluble. Soluble fibre contains a low 4 calories per gram. A diet high in fibre cleans out your clock, so to speak, and contributes to good colon health. Insoluble fibre, by definition, cannot be metabolized by the human digestive system, and is therefore pooped out, with the body consuming a whopping 0 calories. The reason fibre is so critical to those looking to lose weight, is that while it is a consumable food, and thus contributes to feelings of satiety (fullness), it is low in, or absent of, calories. Foods with 2g or more of fibre should be targeted, though it is difficult/impossible to get your daily quota in one sitting. That is why you should aim to have a significant source of fibre in every snack and meal. Poo and hunger.

Protein  
Protein is the darling of pop culture weight-loss and receives all of the acclaim that it could possibly need. My contribution will be thusly, while protein is great for muscle repair and contributing to feelings of fullness, an excess of consumed protein will turn to fat. An average person does not need to consume more than 0.6g of protein per kilogram (kg) of body weight. If you are crazy active, work out 6 days per week and play in sport leagues, maybe (maybe) you need 1g per kg. Those who work out hard, and are looking to gain muscle, as well as elite level athletes, may want to consume 1.2-1.4g/kg. Beyond that, it is overkill, and you aren't doing your kidneys, bone density, or hydration levels any favours either. Most of us get more than enough protein in our diets, but if you must have a number, then, threeve.

Labels can be intimidating, but they certainly don't have to be. Keep it simple, break it down to the five categories we looked at and try keep the Trans fat, sodium & sugar low, while aiming to have the fibre and protein high. For quick reference, here is what a good label (to me) would consist of: Trans Fat: 0g, Sodium: 250mg, Sugar: 4g, Fibre: 4g, Protein: 7g

@BrendanRolfe      

References
[1]http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/