Soy Myths Exposed: The Dangers of Soy

Should You Sign Gym Contracts?

Contracts

At some point in time most people have thought about taking control of their lives, eating healthy and getting into shape…problem is most people never do it, at least not for more than a few months.  Part of the business model for a gym is that they want you to sign contracts and get locked into fees for a year or more.  They know the vast majority of people who sign up will not come to the gym after a short period of time, in fact, they are counting on you not showing up.  If everyone who has a gym membership regularly went to the gym, it would be so crowded you couldn’t even get in.

Another problem with contracts are people get injuries, change jobs requiring them to move or have other unforeseen situations pop up.  If you become injured, requiring several months of rehabilitation, you still have to pay your gym fees even if you aren’t using it.  In cases like these it would be like taking $30 and flushing it down the toilet each month.  I don’t know about you but I wouldn’t do that.  I’m all for paying for a product I use, but not for one I am not able to use.  If someone loses their job (which happens all the time in our economy), you don’t want to be stuck having to be responsible for these membership fees either, as you will need all the money you can get.

Price

Most gym membership fees aren’t that high per month, so people don’t think anything about throwing away $30-50.  This is part of the problem.  People don’t think anything of it so they just keep paying the fees when they aren’t even going to the gym.  Not to mention, if you think long term, even at $30 a month, that’s $360 per year (not including the gas money spent driving there and back and the time wasted).  Even if you are consistently using the gym, multiply that $360 by multiple years and it become very clear that it’s much cheaper (and saves a lot of time) to simply purchase equipment for your home (after researching what equipment is best – which I do for you).

Comfort

Having to drive to a gym and workout on equipment many other people are using isn’t really that appealing to me.  Some people don’t clean the equipment off after they are finished, or simply wipe it down with a sweat filled towel (think about all of the random people you see everyday, do you really want to roll around in their sweat?).  Most people don’t even clean their homes very well, I highly doubt they care about random equipment at the gym.  In the privacy of your own home, you never have to wait to use your equipment and you know exactly who has used it and if it’s clean.

Motivation

This is the one I commonly hear from people.  They say things like “I need to go to the gym to be motivated”.  If that is your thought process, you are never going to make it anyway.  These people want to show off in front of others, or spend their time socializing.  Your motivation for working out should be to become healthy and improve your quality of life.  It’s okay to have other short term goals (like losing 30lbs) but those goals simply lead to your larger one.

If your motivation is to get healthy, you will never quit working out because it’s a goal you always have to work towards.  People who only set goals of losing 30lbs (or whatever it may be) will quit working out once they reach their goal.  I can’t count the number of people I have seen who are constantly jumping between being out of shape and getting back into shape.  They will repeat this process for years because they have the wrong mindset.  They meet the short-term goals they set for themselves, then quit and get fat again.

Final Thoughts

Gym contracts are a scam most people don’t even know they are falling for.  They don’t think about the future and are simply under what’s called a buyer’s high.  They have a short moment where they feel motivated and nothing can stop them, so they purchase something then never use it again or regret having purchased it.  There is a lot of home gym equipment out there, and for the reasons above, I would recommend buying some of it and getting started.  You don’t even need any equipment starting out, just do some push ups, squats and crunches and see if you are going to stick with it, if so, simply get yourself some dumbbells and add to your home gym as you go.

About the only good thing about a gym is that they will likely have some personal trainers on hand.  If you don’t know anything about how to exercise properly it is a good idea to hire one and learn the basics.  A couple of things to keep in mind are that some organizations hand out personal training licenses without any training, all they have to do is pass a test.  You should find out what license your local personal trainer has and research what is required to earn that license.  You also don’t need a personal trainer for a long period of time.  After 3-6 months you should know enough to be able to do things on your own.  You can always rehire him/her down the line if you need new programs or ideas.

Fedor: Undisputed King of MMA Review (Part 1)

Today I am going to review the book from the great Fedor Emelianenko.  I have to say, this book is fantastic.  For starters, it’s very well rounded.  From it you will learn a series of striking combinations, clinch techniques and ground fighting techniques.  Not only did Fedor dominate the hardest weight class in all of combat sports for a decade, but he remained humble while doing it.  That is why he is my favorite fighter of all time.

The techniques in this book aren’t overly complicated or fancy, but they work.  The book is broken down into three basic sections: Striking, Clinch, Ground Fighting.  Also, unlike with a lot of other fighter’s books, these are techniques Fedor actually uses.  Learning these techniques will actually allow you to fight with a style similar to how Fedor actually fights.

Striking:  The striking section has some very interesting and unorthodox techniques.  For instance, since most people are trained to lead with a Jab/Cross combo (and everyone is used to defending against it) Fedor uses a Cross/Left Hook intro many times to take his opponents off guard. He also uses hand traps (which are hardly ever used in MMA) to set up his opponents.  You can see this in action in several of his fights, including his extremely dominate performance against Tim Sylvia.  By clearing your opponents lead hand out of the way, it not only takes him off guard and misdirects his attention, but it opens him up for a strike.

The book starts out by showing single punches/kicks and all of their variations (there are multiple variations of even the jab for instance).  After learning the basic mechanics of each punch/kick, Fedor shows how to string them together into combinations.  Each punch sets up your opponent for another strike.  There is a lot of great material here.

After learning to strike from a distance we see how to strike from the clinch.  By being in close and controlling your opponents head and body, you can lead him into your punches, elbows and knees.  Fedor has been very successful in the clinch position during his fights, so learning a few of these combos would be beneficial for any martial artist.

In Part 2 we will cover Throws from the Clinch and Ground Work.

Bodylastics Resistance Bands System

The Good:  Bodylastics exercise bands are a great way to get into shape and offers a wide variety of exercises (over 140).  Even if you just prefer weight lifting for whatever reason, these are still light and easy to carry around (in a bag about the size of a big purse), making them perfect for taking on vacation.  The cost is very low for the quality you are receiving.  These bands are the best I have seen.  The hooks on the end of them (for changing out handles) are far superior to most and the bands themselves have anti-snap technology making them safe even after lots of use.  You really can’t go wrong with these.

The Bad:  I don’t really have much to say here.  My only real complaint is leg exercises are a little more set up and may be a bit clumsy.  There are still plenty of leg exercises, but for someone wanting to do heavy squats these are not for you.

Final Thoughts:  These are great for men or women, because you can adjust how much weight you use, one set of these bands can be used by the whole family.  The cost is less than $100 and for the variety of exercises you can do, you just can’t go wrong here.  The quality is beyond compare and these hold up to massive use.  These take up almost no space (unlike weight machines) and are much safer than heavyweights because you can’t drop them on yourself or lose control of it.  I highly recommend bodylastics exercise bands.

Lance Armstrong stripped of all 7 Tour de France titles – banned for life

I don’t follow Cycling, but everyone knows who Lance Armstrong is.  He recently was busted for PEDs (Performance Enhancing Drugs), which are a major problem in all sports these days it seems.  In MMA (Mixed Martial Arts), fighters are being busted all of the time for steroids, human growth hormone and other such performance enhancers.  Athletic commissions in many states even allow the use of TRT (Testosterone Replacement Therapy) with a doctor’s note.  Their levels of testosterone in some states are allowed to be 4 – 6 times that of a normal man’s.  It’s really just sickening to any true sportsmen.

Sports are supposed to be about pushing the human body to the limits, not cheating your way to the top using harmful drugs.  Destroying your body through deadly chemicals in order to get an edge over fellow competitors.  Many of the people (I won’t call a cheater an athlete) in these sports have a completely wrong mindset.  It’s sad when something as pure and noble as a sporting competition gets perverted and abused to this point.  I hope someday every sporting event has athletes who want to train hard and be the best, by their own merits, not through drug abuse.

Dr. Mercola Interviews Dr. Cannell: Benefits of Vitamin D

New High Protein Pancake Recipe

If you have not tried my last Protein Pancake Recipe, you may find it here: Protein Pancakes

This is the second recipe I have created for protein pancakes.  Virtually every protein pancake recipe I have found online leaves out actual pancake mix.  They tend to only use protein powder.  If you have ever tried to cook with protein powder, you know that it has a really rubbery consistency, it’s not very appetizing.  I don’t want to create recipes no one will want to eat or that you have to suffer through to get it down!  What’s the point?

These protein pancakes have even more protein in them than the last batch I made.  A whopping 76 grams for the entire batch!  They also taste great.  Here is the recipe:

You will need something to measure out 2 Cups with.  Fill the 1st Cup up with Muscle Milk Vanilla Protein Powder, then finish filling that Cup up with pancake mix.  Fill the 2nd Cup up with nothing but pancake mix.  Mix in 2.5 cups of organic milk and 1 whole egg.  Just mix in a bowl and cook them up like you would a normal pancake.

These taste great and are easy to make.  It’s a good way to add some vitamins, minerals and protein to your diet.

Dr. Mercola and Dr. Rowen Discuss Oxidative Therapies

For more information: http://articles.mercola.com/sites/articles/archive/2012/10/14/dr-rowen-oxidative-medicine.aspx?e_cid=20121014_SNL_Art_1

Sample Tabata Round #3

If you missed my last sample Tabata workout, check it out here: Sample Tabata Round #2

Here is a sample round you may want to try.  It’s not nearly as easy as it sounds, your heart will be pumping if you push yourself.  Each number represents a 20 second round (with 10 seconds of rest after each round).  The only equipment needed is a Kettlebell (you will probably need different weights for different exercises).

1.  Squat & Press (Squat then Shoulder press Kettlebell with both arms)
2.  Kettlebell Swing
3.  Alternating Jump Lunges
4.  Back Row (Right Side)
5.  Back Row (Left Side)
6.  Squat & Press
7.  Kettlebell Swing
8.  Alternating Jump Lunges

Those Jumping Lunges are killer!  I recommend adding them into any of your circuits.

Sample Tabata Round #2

If you missed my last sample Tabata workout, check it out here: Sample Tabata Round #1

Here is a sample round you may want to try.  It’s not nearly as easy as it sounds, your heart will be pumping if you push yourself.  Each number represents a 20 second round (with 10 seconds of rest after each round).  The only equipment needed was a Kettlebell and a Heavybag laying flat on the floor.

1.  Two Arm Kettlebell Clean & Press
2.  Swings
3.  Side Control Ground & Pound (Right Hand – Hammerfists, Straight Punches, etc)
4.  Side Control Ground & Pound (Left Hand)
5.  Two Arm Kettlebell Clean & Press
6.  Swings
7.  Ground & Pound from The Mount Position (Elbows, Straight Punches, Hooks)
8.  Ground & Pound from The Mount Position

Pure Protein Chewy Chocolate Chip Protein Bar

Today I am going to be reviewing Pure Protein’s Chewy Chocolate Chip High Protein Bar.

Taste:

While it doesn’t taste exactly like a chocolate chip cookie, it is pretty good.  It’s also a unique flavor for a protein bar.  With most every bar being based on peanut butter in some way, it’s nice to have something to mix things up.

Protein & Nutrition:

Loaded with 20 grams of protein, it’s hard to go wrong here.  The vitamins and minerals are just an added bonus.  For a bar of this size, it packs a lot of punch so I highly recommend it as a meal replacement or just a way to work some more protein into your diet.

Servings:

These come in a box or individually wrapped.  Regardless of if one uses these as a meal replacement or a snack (depending on your goals), these are an inexpensive and healthy addition to your day.

Sample Tabata Round #1

If you are not familiar with the Tabata Method, you may read about it here: Tabata Method

Here is a sample round you may want to try (I did this one on Saturday).  Each number represents a 20 second round.  I used a Kettlebell for each exercise.  Click the exercise for a demonstration of what it is if you don’t already know.

1.  Kettlebell Swing
2. Kettlebell Clean & Press
3. One Arm Row (Right Side)
4.  One Arm Row (Left Side)
5.  Kettlebell Swing
6.  Kettlebell Clean & Press
7.  Halo (Right Side)
8.  Halo (Left Side)

High Protein Buffalo Chicken Dip

If you love hot stuff and are looking for a really high protein snack or meal replacement, this Buffalo Chicken Dip is for you.  It is quick and simple to make as well.  Mix all of the following ingredients into a bowl and microwave until the cheese is melted.  Depending on the specific ingredients you use, this entire batch will have over 110 grams of protein in it.  If you are worried about fat (there is no need to be), simply use light versions of the ingredients I list.

1 12 oz can of Chicken (break the chicken up more in the can so it’s small enough to use as dip)
1/2 Cup of Ranch Dressing
1 8oz Block of Cream Cheese
1/2 Cup of Frank’s Red Hot Sauce
1/2 Cup Shredded Cheddar Cheese

This goes great with tortilla chips, pretzels or anything you like.  Thanks to Holli Gabbard for the recipe.

Influenza Deaths: The Hype vs. the Evidence

Story at-a-glance:

State health department officials are increasingly joining with medical trade association lobbyists in many states to severely restrict or eliminate medical, religious and conscientious belief vaccine exemptions for all children. In Connecticut and New Jersey, mandates are already in place that force parents to give their six-month-old babies flu vaccine or be banned from daycare.

The CDC has been telling the public for nearly a decade that an estimated 36,000 people die from influenza in the U.S. every year. This number is grossly inaccurate as it includes not just influenza death cases, but also other respiratory, circulatory, cardiac and pulmonary deaths that potentially might have been associated with influenza.

A review of Vital Statistics data shows that since 1940, the highest number of influenza deaths recorded in a single year was 21,047 deaths in 1941. In fact, the mortality rate from influenza was not rising in the late 20th century – as the CDC has alleged. It was dropping. There were only between 600 and 750 influenza deaths recorded annually between 1995 and 1997. The most influenza deaths recorded in a single year since 1979 was about 2,900 deaths and that was in 2009, the H1N1 swine flu pandemic year! Yet CDC policymakers, along with drug company and medical trade association lobbyists have continuously been using inflated influenza hospitalization and mortality estimates to justify expanding the influenza vaccine market.

CDC does not require states to report individual seasonal flu cases or deaths of people older than 18 years of age. The CDC is not collecting the information they need to accurately assess influenza morbidity and mortality in the U.S.

Link: Influenza Deaths: The Hype vs. the Evidence

Kettlebell Swing

If you are starting a strength training program, Caveman Training or a Tabata Workout, the Kettlebell Swing is one of the best overall exercises to add into your program. This exercise hits just about every body-part. The more muscles you recruit during an exercise, the more calories you will burn.