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/