Monthly Archives: April 2016

bodybuilding, diet, fitness, health, life

Makes Friends With Fat

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skin-treatment-with-coconut-oil

What are fats?
Fats fall into a group of macromolecules in the lipid family. They include fats, oils, and various other long chain carbon molecules.

Are people afraid of fat in their diet?
Why yes! This is because they don’t understand fat metabolism. They see people who are obese and celebrities talk about dangers of fat. The truth is that fat isn’t converted into fat when digested. Most of the fat we can’t use passes through our system. Fat bellies associated with obesity is caused from eating sugar. Excess sugars are stored as fat in our bodies. Eat a pound of sugar a day and you’ll definitely get fat. Eat a pound of fat and you’ll sit on the potty more.

What do fats do for us?
Look up charts for membranes. Membranes are phospholipid layers that make up our skin, nails, hair, and every cell and organ of our bodies. You need fat to make skin healthy, and I’m not just talking about rubbing it on your bodies. Fat also makes needed sterols, like testosterone, progesterone, growth hormones, and other important functional molecules. These sterols play a huge role in immunity.

What kind of fats do we need?
We would like to focus on Omega-3 fats that come from fish, tree nuts, and other useful sources. However, there are essential Omega-6 fats that are important too. What we’d like to reduce are the Omega-6’s from corn oil, soybean oil, safflower oil, and canola oil. Nearly every processed food has these sources in it when you read the labels. And guess what, margarine is the worst form of fat that was ever man-created. Pigs won’t even eat it. What we do want to increase in our diets are coconut oil, nut seed oils, and fish oil. Overall, I wouldn’t fear oils. And if you still think fat is evil, pick the lesser of two evils. Pick sugars to get rid of from your life. They are the main culprit that leads to type-2 diabetes, glycemic maladies, obesity, fatty liver disease, and a whole host of other problems. And yes, starches (pastries, potatoes, pasta,…) break down into sugars.

What is ketosis?
When your body doesn’t have enough glucose in the blood, it shifts to burning fats instead. Unless you are a competitive bodybuilder or endurance athlete with less than 8% bodyfat, believe me, you always have enough fat to live off of for many days. Every time you eat sugar, your insulin spikes and makes you feel like you need more. This leads to the feeling of hunger. Conversely, when you eat fat, it stimulates glucagon providing glucose to the bloodstream by burning fat in adipose tissue. It also triggers satiety hormones that give the feeling of satiation, or fullness. For most healthy people, or even obese people, ketosis can be used in positive ways to burn fat for energy.

How do I make fat a daily reality for me?
When you wake up, your insulin is at its lowest. The last thing you want to do is eat sugars or starches that kick it into gear again. That includes cereal, milk, bagels, donuts, pastries, Pop Tarts, and all that other fun stuff to eat. What I do is grab a cup of coffee or two for a little boost of energy. Since fats and oils are nutrient dense, you don’t need a lot. So I put a teaspoon of coconut oil in my coffee. This provides long-term energy, satisfies hunger hormones, and allows you to be productive (make my lips moist too, hehe!). Any time you need a little energy, eat a little fat. If you can afford walnuts, pecans, or other tree nuts, it provides very healthy fats. Eat some cashews or peanuts in a bind (these aren’t Paleo and have some issues). Non-sugared, natural peanut butter or nut butter works too. Since I’m cheap and I acknowledge a risk/benefit reward, I often eat peanuts. Beware of flaxseed oil since it doesn’t have a long shelf life and goes rancid quickly. If it isn’t fresh off the plant, it may already be useless to you. Eat plenty of fat with meals. I use bacon fat to season most of my cooking. It makes everything taste wonderful. And eat a good helping of fish every week provided you are mindful of biological magnification from heavy metals and such. A late night treat like peanut butter on apples is amazing! Apples rank high on the satiation index so it curbs hunger. The fat in the peanut butter will keep you happy all night long!

Caution: The conspiracy theorist in me says to be wary of government agencies like the FDA and USDA. Our government subsidizes grain production and imposes tariffs for imports. For good reason, it wants our grain production to have favor. So it also influences food & drug recommendations, like “have a bran muffin a day”. Many of our dieticians follow FDA guidelines for everything. Remember, there is an ulterior motive in this goal. It is all inter-connected.

Can I use fats & oils for non-dietary purposes?
Absolutely. My massage therapists use a coconut oil blend with essential oils that is amazing! I can’t say enough for essential oils. That is a whole other topic you need to study. Oils of cinnamon, eucalyptus, lavender, peppermint, … have so many health benefits. We have a diffuser running in our house whenever we are home. It is great for alternative, holistic medicine that gets you away from drug use. Its a natural drug!! You know oil and water don’t mix. But guess what? Oils and oils do pretty well together. Rubbing oils onto lipid membranes of skin, hair, nails, etc… can give marvelous results.

Want to have glowing skin, a strong immune system, and to become less fat! Eat FAT!

rocket, teacher training, yoga, yoga teaching

Being Observed

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The yoga studio where I teach is finishing up with a round of 200 hour teacher training. I end up with a trainee or two in the classes I teach.

Last night, I had someone observe my Rocket Yoga class. I have been teaching Rocket for a while and received advanced training in it this past March. So it was fun to hear someone comment on what I’m doing.

First of all, observers love my music. Rocket Yoga was developed when Larry Schultz traveled with the Grateful Dead. With those roots, I embrace elements of Rock & Roll in my classes. You’ll hear the gamut from The Red Hot Chili Peppers, Marvin Gaye, Flock of Seagulls, Tracy Chapman, to Stevie Wonder and Santana. It peaks to a fervor during sun salutations and standing poses and starts to soften through seated and finishing poses. I am careful to craft the entire 75 minutes of class so that it ends with more Tamasic sounds. This ambience along with my vocalizations and dimming of lights makes for a complete practice. The lady last night especially loved Pink Floyd saying that it fit perfectly with the Rocket.

Second, and most significant for me, was the care that I gave students. From my own practice, I know when you feel tired and defeated. That’s not the time when you ask someone to do a very demanding pose. Instead, I opt for more of child’s pose than in most classes. As an Olympic weightlifter myself, we will often sit for 3-5 minutes between each attempt at the bar. So I know when we need some time before doing forearm stands or intense arm balances. I am also careful to know when someone needs assistance or correction. Sometimes, people simply step with the wrong foot or twist the wrong way. These are easy corrections that keep them within my instructions. But also being aware of injuries or limitations in students. I try to never say that a yogi is “tight”. Instead, I say that they are stronger in some places of their bodies.

Lastly, I was commended for my encouragement. Larry Schultz always said “you are stronger than you think”. I use that phrase often. Its easy to feel weak and defeated. But they really aren’t. Sometimes yogis are simply tired, but the strength is still there. Someone was working on Pincha Mayurasana “forearm stand” and I said this phrase. It was sorely needed at that time. I also say “just try”. Don’t think about it, just try. Don’t over-analyze or put yourself in a box. If you try, you never know what will happen. I was very stoked that she noticed this in me.

I’ve been teaching for several years now, but I still know I have a lot to learn. This student said she usually focuses on learning sequences from teachers. But with me, it was the nuances of encouragement and care that came through. I think of the melting pot of experiences I’ve learned and adopted from other teachers. I am unique. We all are. But we take what we can as students of the practice and make it our own.

bodybuilding, diet, fitness, health, life

Cha-cha-cha-Changes!

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Changes come slowly.

In the past week, I have had 3 people who told me that I looked more trim. They couldn’t put their finger on what it was, but there was something different. And it was good.

To be honest, I ate really badly a couple weeks ago so I haven’t stepped on the scale in a while. I’ve been working out harder than normal, mostly adding CrossFit back into my life to a greater extent. When I was measuring, both my body weight and my body fat were stable. But I felt very different. I felt really good. And I’ve been sore a lot, so I know I’ve been doing the work.

Sometimes there are intangibles about how we look. Sure, maybe we have restructured our physiques. But people can also see confidence, a glow to your skin, joy in your face, and walking with pride. Since my rhomboids and lats are always sore from pull-ups and Olympic weightlifting, I open my chest more and my arms spread wide. I can’t help it. But I’m sure that plays a role too.

Don’t worry if body weight or fat doesn’t change analytically. Its more about how you feel. And if you feel good, you are definitely going to look good. Do the work and be patient. The work never lies.

ashtanga, yoga, yoga teaching

Yoga in Small Groups

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partneryoga seated

Summer is near and all I want to do is be outside. I think the yogis who usually attend my classes feel the same way.

Last night was a blessing in disguise. I had 3 people in Ashtanga for Beginners. They were two of my regulars and one fellow CrossFit’r. I usually thrive on larger classes, but then my one-on-one interaction decreases because I’m focusing on so many. With 3 people, they get all my attention.

I divide up the Ashtanga Primary Series into four “related” sections that we do over four weeks where poses build upon one another. I would say our peak pose was Bhujapidasana “shoulder-pressing pose”. We worked it from blocks learning to find our balance in the pose first. We moved on to Titthibasana “firefly pose”. I had them up on chairs for this one so they could feel it without falling backward. And then Kurmasana “tortoise pose” for the last one on top of bolsters. It was so much fun to share with this small group. We laughed and talked and asked questions.

With a little extra time left, we worked on Mayurasana “peacock pose” with a strap wrapped above our elbows. Everyone got different variations of the pose. Then we did Chakrasana “wheel pose” (where you roll from sitting backward to chaturanga). Nobody really got that one, but I think they have more confidence to practice. Following Chakrasana was Nakrasana “crocodile-hopping pose”.

Lastly, we did the closing sequences, which includes Padmasana “lotus pose”. A limiting element for me is tightness in my hip flexors. So projecting onto my students, I had them lay down with legs up the wall. Then, we slowly worked into half-lotus on each side. Its nice because you can find more depth when you are not resisting in the hip flexors. Then, I had them try Padmasana, and two of them did it without any problem. It was amazing!

To be honest, the greatest feeling for me as a yoga teacher is to get people to their “firsts” in anything. It could be headstand, lotus, or any other pose. And it is especially wonderful if it is because of something creative, innovative, or motivational on my part that got them to the next stage. It is the best feeling in the world! And sometimes, this happens when I get to spend a lot of time in smaller, more intimate settings. I really love it!

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A Country Boy can survive

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I was a country boy raised in Kansas when I went into the Army straight out of high school. We didn’t have to lock doors, we respected Sundays, and we said yes sir and yes ma’am.We got out the guns and went shooting on Thanksgivings.

 I was shy, introverted, and humble. I was subject to pranks the Drill Sergeants played because I appeared gullible and naive. One DI told me to run over to another DI and ask for a T-R double E. It was stressful because we were on the hand grenade range and everyone was scared to death. Thinking it was an acronym and always doing what I was told, I did it without thinking. Yeah, a TREE! I had so many “friends” in the barracks borrow stuff and never give it back. My platoon sergeant borrowed $900 from me and I got $200 back. I’ve been ripped off because of my own stupidity many times. 

Over time, you become skeptical, even cynical. I know nothing tangible in life is free. It has to come from somewhere. Be responsible to yourself. To your family. If you believe in charity, do it out of the goodness of your own heart. But don’t force others to give unwillingly. Don’t just talk the talk, walk the walk. If you don’t like something, don’t buy it. And don’t make me buy something I don’t want. Let me live my life and leave me be. 

I’m not as gullible as I once was. I admire idealists. I hope for a better life too. But I balance it with a good dose of pragmatism. You start to think these ways once you have a mortgage, career, and family to care for. Live your life and don’t let others crush your dreams. 

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Water, water, everywhere

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Two things:

  1. I may or may not have a urinary tract/bladder infection. 
  2. I ate a lot of food last week when visitors were in town.

Warning:

Hyponatremia is real. I witnessed someone die 20 feet in front of me in the 2nd mile of an ultramarathon. When you drink too much water without balancing it with needed electrolytes (salts), your heart no longer contracts properly. There was a lady who was challenged by a radio station to drink like a gallon of water in one sitting. She did and died not long after. So make sure you take electrolytes when drinking lots of fluids.

Good or bad, I have a lot of experience with cutting weight for wrestling early in life. I have also competed in bodyweight sports since then that require you to make a certain weight. So, given the two things I listed above, I need to lose weight in a healthy way. Dehydration diets do not work. When you begin to overly restrict food or drink, your body secretes cortisol and other hormones that put you in conservation mode. In essence, you start to store fat and try to conserve water. It doesn’t work, especially for people who are active and workout a lot.

Here is my experience. When I was in the Army, we often pre-hydrated before long road marches and hot weather training. Sometimes I would drink so much water, that I had trouble eating. I realized that I felt full when I was fully hydrated.

So, learn to drink a lot. This should be mostly water supplemented with salts. Be careful of sugary drinks like Gatorade or fruit juices. This will counter the effect you want. Instead, eat healthy meals and add a little extra salt to your food. Water is the best solution. Tea and coffee are OK, but the diuretic effect will also be counter to your goals. 

This is my plan:

  • Wake up and drink several cups of coffee (tea if you like)
  • Then switch to water. Maybe have a protein bar for electrolytes.
  • I make dinner my biggest meal (Warrior Diet style). I often skip lunch.
  • But…before you ever eat anything, drink a glass or two of water. 

Only weigh yourself in the late afternoon after drinking lots of water. Try to hit your high weight. This will tell you that you are drinking a lot.

You roughly lose a pound of water in your sleep. You also lose a pound with intense exercise. And even more in hot weather doing work and in hot yoga. So, weigh yourself every Friday first thing in the morning. This will be your weekly weigh-in. You will be fluid full most times and your cells and body will function better. Essentially, you are cleansing. But I can’t implore enough that you need electrolytes. I’ll let you know how it goes for me. Maybe you can tell me if you try yourself.

bodybuilding, diet, fitness, health, life

Gluttony

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feast

I had software training all last week. And to be polite, I went to lunch with the trainer 4 out of the 5 days he was here. He’s a Southern boy who likes his food. In that respect, we are two peas in a pod. I really love food!

Now, I’m not just talking about fond of eating. One day we went to a BBQ place and we both had the Smokehouse 2 combo. That’s a half-slab of ribs, two other meats, two sides, cornbread, and a drink. Yeah, we snarfed that down without a problem. And I barely ate a salad that night. But this guy, he went to a steakhouse for dinner and had a 24 ounce sirloin, baked potato skin and all, salad, and a dessert. He can really put down some food.

The honest truth is that I could do the exact same thing if I wanted to. But I know my gall bladder, possible gout symptoms, and hereditary type-2 diabetes would set in rather quickly.

I was doing so well. I told myself I wouldn’t be in the 190’s ever again. So I haven’t stepped on the scales for a week. What I don’t know won’t hurt me. I am back on the Warrior Diet again, which is a superfluous term for what I normally do. I live off of my bodyfat throughout the day. If I feel the least bit hungry, I try to eat a little fat and protein to provide energy but not cause an insulin spike. Then I eat a big meal for dinner. I lose bodyfat quickly and body weight slowly with this diet. I essentially eat the same calories, but I’m burning fat all day.

So this week will be a good test of my diet since I was such a glutton last week.

friends, life, self defense

Not Even There

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big little dog

This is what I’m putting behind me with this writing.

There is an old cartoon. As I recall, it was a little toy breed of dog who would jump around all excited around his much larger friend, I think his name was Gus. Little dog was like “whatta we gonna do Gus?!!!” “What should we do today!!” This little guy was so excited and fawned over his friend. And the big guy was mostly apathetic toward it all. In fact, he probably wished that little dog wasn’t even there. What a nuisance, right?

Sometimes, friendships are like that. Some people light up your life. They walk in the room and their smile infects everyone to smile too. They have a charisma or a sweetness that melts your heart. Yet, you stand there like the Invisible Man. You may as well not even exist.

I often feel like that little dog. I can go head over heels in supporting my friends. They may be offering a “macrame workshop” and I don’t have a lot of interest in macrame. Or maybe I want to find interest in macrame just because I want to support my friend. I’ve set up events and workshops where a handful or less showed up. I’ll admit it made me sad. Not even my friends showed up. You thought that at least your friends would be there for you. So then, you become guarded and no longer set up events. Nobody likes to fail. And nobody wants to be disregarded by friends.

There is a song by James Taylor that goes:

Shower the people you love with love,
show them the way that you feel.
Things are gonna work out fine,
if you only will.

I would love to be this way all the time. Realistically, I would say I am that person 80% of the time. But the other 20%…well that’s where I’ve been lately. Its when you feel invisible…disregarded…alone. You feel like you are on a one-way street. A street that you travel to be there for people. But they don’t travel the other way to you. Is it selfish to seek goodness in everyone and not get it in return? To give compliments, empathy, and compassion, and not receive anything back? Maybe. But we can’t control other people.

So, I will take control. I will be the Master of my domain. I will probably not change my 80% as a giver. I need to do a cost/benefit analysis of my stocks. I will put all I have into investments that give good returns. And I won’t invest in stocks that give nothing.

To those I love…well, the showers of goodness they’ll get will overflow with richness, so much that they will have no choice but to share it with others.

Much love to you my friends.

life, mindfulness, self defense

Burn the Boats

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burn the boats

Several years ago, I was the pacer for a runner in the Western States 100 mile Endurance Run in California. This started as an equestrian event many years ago. When Gordy Ansleigh’s horse went lame at the start, he decided to run it on foot. And so the tradition began for what is known as the Grand-Daddy of all ultramarathons.

A pacer’s job is to keep a runner on track, especially in dangerous terrain where they can get lost or suffer collapse. In some races, a pacer can mule for a runner, which means they can carry water, food, or other needs. But not in this race. I was there for safety, guidance, and motivation. At one point, likely midnight at around mile 70, my runner succumbed to the chair. They always say “beware the chair”.  I had put a mylar blanket on her and she ate some food and proceeded to pass out. She said, “I’m done.” I prodded her to keep going. I wasn’t about to let her quit. And I said, we are deep in a canyon. The only way to get out is to start climbing cross-country. And even if we get to a road, we may wait a long time for someone to pick us up. It was unsafe and unwise. There was no going back. And she continued on.

When you set your mind on a goal, you should stay the course. Cortes and a small group of Spaniards landed on the Yucatan Peninsula in 1519 A.D. and set out to conquer Mexico. He ordered the troops to “Burn the Boats”. That way, they would either collapse in defeat or fight to victory. And fight they did. I won’t say whether this idea or the historical act of colonialism was the correct course of action, but you have to admire the will to succeed by not allowing for an exit strategy.

Sometimes life throws things your way and often we don’t have an option. We are the soldier placed in a situation where we have no other way but to move forward. Sometimes, the boat is burned for us whether we like it or not. Sometimes people will say things in such a brash and unforgiving way that they burn the boat. There is no going back. Salvaging a plank of wood and wading into the ocean is not an option. You can forgive their anger and honest emotions, but you can’t forgive the substance of the message.

Move forward all you soldiers. Don’t even think of escape. There is only up. Gird your loins and find your reward. The horizon is yours for the taking.

life, mindfulness, social media

Of Rice and Ramen

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sun rays

Have you ever met a person who was beyond humble? Someone who has fought battles, has a resume that stretches the length of an arm, or saves lives for a living? Yet, these facts are never brought to light. They sit in a wheelchair looking out the picture window. They pick up a piece of litter as geese fly overhead. They walk along the lighthouse path with only their muffled steps and chirps of a distant sandpiper to flutter their eardrums.

Yet, some have nothing. No life experiences. No credentials. Though they find fame in the most glorious ways. The strings of the puppet are but threads of yarn.

Blessed are the humble in spirit for theirs is the Kingdom of heaven