The Forgotten Benefits of the Get-up

by Brandon Hetzler
Senior SFG, SFL, SFB

We like what is new. Look at how Apple has benefited every time they release the latest iPhone, iPad, or Mac. The followers of Apple are fiercely loyal. The nice thing about Apple and this craze over their products is they are continuously pushing the technology forward. The downfall is the marketing craze they generate surrounding the release of their latest and greatest product. Is the need to push the industry forward generating their drive or is it the all mighty dollar?

I would like to think it is mostly an internal drive to be better than they were yesterday, but in reality they are a for-profit business selling products no one else on the planet can create. If we look at the technology Apple has popularized, they weren’t the first to come up with some of their most popular products—Sony had MP3 players on the market well before the iPod exploded. What Apple did was popularize and market it in a manner that the public had to have it. Big mistake for Sony.

When Pavel introduced kettlebells to the West several years ago, the get-up was reintroduced. Pavel didn’t “create” the get-up, he just dusted it off and pulled it out of obscurity. Brett Jones and Gray Cook shed new light on the get-up as a wonderful mini-assessment and corrective drill with the CK-FMS, Kalos Thenos, and Kalos Thenos 2. Then, Dr. Mark Cheng added the high bridge to promote hip extension and the get-up became forever changed—and forever controversial.

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How to Lose Weight:Why Sleep Can Make you Fat

by Adam Bornstein

When I was in graduate school I used to receive daily emails from my mom telling me to sleep more. I won’t lie: the act became old really fast.

Each email included my mom’s one-of-a-kind sentiment, and then linked to some study about how a lack of sleep will kill you. Despite my frustration, it’s easy to look back and see why my mom was so concerned. Back then, my typical day looked as follows:
5 am : Wakeup
5-6 am: breakfast and homework
6-7 am: gym
8 am – 4 pm: on campus taking classes, teaching classes, holding office hours, doing homework
4-6 pm: dinner and grading
7-11 pm: working the sports desk at a newspaper
11pm – 1am: homework and sleep


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 The Hardest Moment While Losing Weight

(by Georgie, Ask Georige; Adventures in Nutrition Habit & Coaching Change)

I wanted to share a quick snippet of Facebook exchange that occurred today in my clients-only group. I want to share because this client’s “problem” is a very real one, a hard spot that makes or breaks many people’s journeys, and she voiced it in a way that I think will speak to a lot of my blog readers. Maybe you.

This client has reached the crux. In a climbing route, the toughest move is the crux. In a weight loss journey, the crux is the spot you realize than moving ahead means looking inside. For many people, that’s the toughest spot.


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Nitrates and Nitrites: What are these things, and are they bad?

We see the packaging in the stores, “no nitrates or nitrites” and breathe a sigh of relief as we put our food in the basket. However, new studies are showing that nitrates and nitrites may not be as harmful as you think; in fact they could be beneficial…
Are Nitrates and Nitrites in Foods Harmful? Chris Gunnars – Authority Nutrition

The Nitrate and Nitrite Myth: Another Reason Not To Fear Bacon Chris Kresser – Chris

Nitrates and Nitrites: Should We Stop Eating Bacon? Kevin Cann – Breaking Muscle

Don’t Mess with my Bacon: The Truth About Nitrites Marc Halpern – Breaking Muscle

Fad Diets: Do they really work?

The Feeding Tube Diet? Seriously, what is this world coming to?! Fad diets pop up everywhere, and society hurries to jump on board the promise of dramatic weight loss. The first red flag is “dramatic weight loss.” Weight loss should not be dramatic if it’s to be done right.

Here are is some great links with interesting insight on the most popular diet trends of today:
Top 10 Popular Diets That Are Likely to Backfire, Includes: Atkins, Gluten-Free, Juicing, and Paleo.

The Diet Debunker, Great infographic of top diet trends

Top Fad Diets: Love Them or Leave Them? US News Report

Diets: is there any science behind the latest fad regime? The Guardian looks into the Bulletproof and others

14 Fad Diets You Should Absolutely Not Try, Tapeworm Diet? SERIOUSLY?!?!

The Scary Seven

We all know the Dirty Dozen, and try to eat these foods organically. However, have you ever heard of the “Scary Seven”? This is a list of the worst food additives you can put in your body.

1. High Fructose Corn Syrup
2. Trans Fats
3. Artificial Flavors
4. Monosodium Glutamate (MSG)
5. Artificial Colors
6. Artificial Sweeteners
7. Preservatives discusses each scary additive and their label names so you can be aware of them when shopping. 9 Ways that Processed Foods are Slowly Killing People by Authority Nutrition, talks about real vs processed foods, and why these chemically altered foods are so bad for your health.  100 Days of Real Food lists 10 Highly Processed Foods to Avoid as well as alternatives for you to look for and integrate into your food choices.

Why You Need to Be Selfish and Put Fitness FIRST (by Steve Lamb)

Imagine what you could accomplish if your fitness came first? Like famous actors and actresses that get in INCREDIBLE shape for their movie roles, pretend you only had to focus on eating healthy foods, sleeping plenty of hours, and exercising in order to get in peak physical condition. Would you look like King Leonidas leading the mighty 300? Or Jennifer Lawrence in The Hunger Games? Would people confuse you for Chris Evans in Captain America?  It’s fun to think about “what if” – what would we be capable of if we put our training and nutrition over everything else?

Most people would answer the question above with something like “I would end up in the BEST shape of my life…except that’s not possible. You see, I have…”
A wife/ husband/ boyfriend/ girlfriend/Kids /dragons /pets /A job /No money /Friends /obligations /etc. Ask anybody, and they’ll provide you with any and every reason why fitness can’t come first. I get it! Heck, I RUN A FITNESS SITE, and I spent five years not putting fitness first; I would find a way to make some small progress here and there, but ultimately I found myself treading water due to “life getting busy.”

Today marks my 13th straight month of putting fitness first, and I am a changed man. Despite putting fitness before every other aspect of my life, I was able to accomplish more outside of fitness than I’ve ever been able to accomplish. I feel like my mind has been opened when it comes to what I’m able to accomplish in a day – like Neo cracking the code of The Matrix.  Today, I’m going to challenge you to spend the next month putting fitness first.

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When we think of turmeric, we think Indian food; delicious curry. Did you know that turmeric is also a powerful anti-inflammatory? It is!  Turmeric has long been used in Chinese and Indian medicines to treat many conditions such as: jaundice, colic, toothache, bruises, and chest pain. The curcumin (the yellow/orange color) is believed to be the main curcuminoid which holds powerful anti-inflammatory effects, as well is a strong antioxidant. Turmeric also aids in fighting depression, colds, headaches.

Turmeric milk is a great relaxer and night-cap!


2-3 cups of milk (or 1 can of coconut milk plus 1 cup of water, or 3 cups of homemade coconut milk)
1 teaspoon turmeric
1 teaspoon cinnamon
1 teaspoon raw honey or maple syrup or to taste
Pinch of black pepper (increases absorption)
Tiny piece of fresh, peeled ginger root or ¼ tsp ginger powder
Pinch of cayenne pepper (optional)


Blend all ingredients in a high speed blender until smooth.
Pour into a small sauce pan and heat for 3-5 minutes over medium heat until hot but not boiling.
Drink immediately

Here are some great articles regarding the benefits of turmeric and why you should add it to your daily diet!

Turmeric, University of Maryland

10 Proven Health Benefits of Turmeric and Curcumin, Authority Nutrition

Turmeric, World’s Healthiest Foods

Science Confirms Turmeric As Effective As 14 Drugs, Eat Local Grown

The Monday Mindset: The Nutrition Mistake You Keep Making

All The Best Deceptions about Self-Control, Small Failures, and Falling Prey to a “Fresh Start” (by John Romanello)

What Is The Monday Mindset? Whether you’re trying to lose fat, gain muscle, or just get a bit healthier, there are going to be three things that require some massive adjustment: your diet, and your attitude, and (perhaps most importantly) your attitude about your diet. Avoiding pitfalls is half the battle, and a lot of that comes down to having the right mindset.

To help illustrate this, let’s look at a scenario that might seem familiar to you…

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How Bad Do You Want It?

(by Adam Gray, Get Fit NH)

We can all agree that we want to be successful at something in our lives. Everyone has a different version of his or her own personal success; their own personal goal they are striving towards. It can be in any facet in life. It could be that huge promotion at work or it could be getting in a full set of pull-ups. However you define your success, there will come a time when you are tempted to be diverted from that path. This is the point where you have to ask yourself: how bad do you want it?

Some of my favorite lines come from a speech I was told about by a friend. The speech is given by Eric Thomas (it’s called “Secrets to Success, How Bad Do You Want It” on YouTube) and it puts so much in perspective. In this speech, Thomas references a guru and athlete and his own personal spin on a myth. He talks about grabbing the athlete’s head, holding it under water and just before the athlete was about to pass out, raising him up. He says “When you want to succeed as bad as you want to breathe, then you will be successful”. Now, I am in no way suggesting that you go out and give this a try on your own (in fact, I’m expressly telling you not to).

Thomas continues on, saying “When you’re short of breath, the only thing you’re trying to do is get some air. You don’t care about no basketball game, you don’t care what’s on TV, you don’t care about nobody calling you, you don’t care about a party. The only thing you care about when you’re trying to breathe is to get some fresh air, that’s it. When you get to the point that you want to be successful as bad as you want to breathe, then you will be successful”.

I encourage you to watch this video through. I have listened to it at least 40 times and it still gets me pumped up. This is why we try to get you in the doors. We care and we know you want to be successful. You yourselves have told us so. That’s why no matter what the excuse is, we still call, we still text, and we still email.

We want you to want it that bad because we want it that bad for you. We don’t care about what’s on TV, we forsake sleep and parties, we want to be successful. We can’t be successful without you though. We are only successful when you are successful. When we push you in class, when we try to pump you up or make you smile, it isn’t because we have to. It’s because we want to make you successful, and we want it bad.

So now let me ask you a question… HOW BAD TO YOU WANT IT?

 Building Wrist Strength

Doorway Pull Ups

Running in the Winter