Tuesday, January 6, 2015

Guest post: American Ninja Warrior.

Got this email from a trainer where I work. Her client is going to try out for American Ninja Warrior.

Hi Hugh,

My client Darren Hutchins is trying out for American Ninja Warrior, they are coming to Denver in July. Here is his audition video we filmed at the club today. Thought it might be a good post for the club.

Backstory: Darren got into a bad industrial accident 4 yrs ago and was told he would never have full use of his arm. However, through sheer determination and giant effort, he has built up his strength and has proven the doctors wrong.

I have been working with him since March, and when we started, he could not even do 1 pull up.


Here's his audition video.

video

Monday, June 16, 2014

Use, misuse and abuse of cardio.

There's an article that's been bouncing around the fitness world for years now titled "The Cardio Myth." It sums up well how long, slow hours of cardio aren't going to make for rippling abs or a perfect butt. This weeks Paleo-Performance minute is about this topic, and about training to your goals. If your goal is a marathon, or to hike a 14'er or do Ride the Rockies then some longer cardio is likely in order. However, if your goals are to lose weight, build muscle and get stronger, or have a nicer butt/pecs/legs/insert body part(s) of choice here, then get thee to the weight room and lift some heavy stuff.

Thursday, June 12, 2014

BOSU Balls, Stability Discs and Balance training... Oh my!

Ok, its time to talk about stability and balance training. Things like the BOSU ball and stability discs are among the most overused, and most misused, items in the gym. I realize that folks want exercises that are fun and different but, they also want workouts that work. Here is the latest installment of the Paleo-Performance Minute:


Wednesday, June 4, 2014

I'm experimenting with something new! The Paleo Performance minute.

I listen to quite a few podcasts. And I peruse a host of fitness-y websites including those concerning the Crossfit community. Anyone who reads my blog or follows my social media (@locosphinx on twitter) knows I'm a big fan of Crossfit. In that community there is a physical therapist named Kelly Starrett or "K-Star." He is revolutionizing the fitness, mobility and movement game. He posted a year of mobility concerned videos to his website. They were short, instructive and light hearted for the most part.

I also listen to Tim Ferriss's Podcast, he of "The Four Hour Work Week" and "The Four Hour Body" fame. He had someone on the other day that does a periodic 6 minute video he posts on his blog. So, it occured to me that I wanted to try to create something like that regularly. A way to touch on points briefly and concisely. With that said, I'm going to post "The Paleo-Performance Minute." I started out thinking I'd do one, one minute video per week (as you'll hear in the first video). But, I then decided I'm going to do them extemporaneously. In other words, whenever there's something on my mind regarding Paleo, strength and conditioning, or fitness or health in general. 

I bring you videos number one and two of "The Paleo-Performance Minute."

Here's number one:


And here's number two (I wasn't done yet after all):






Friday, April 11, 2014

Paleo Diet starting places and recipe resources.

A friend of mine texted me the other day saying she was going to get back on board with Paleo and gluten free. She was wondering if I had any good resources for recipes and so forth. I get asked this question a lot and, since I haven't published my own book on this stuff, I thought I finally talk about some resources that I like and use. Personally, I don't really use recipes or cookbooks much as I think it's more important to know what foods are Paleo, and then I just put the foods together I think will taste good combined.


First off, I have a few go-to resources I like. I think the two thought leaders in the ancestral health movement are Mark Sisson and Robb Wolf. Mark has written a great book called The Primal Blueprint and runs a great website at www.marksdailyapple.com. He has great recipes and testimonials and a ton of other really great content. While he uses the term "Primal", he means paleo, though he is more moderate in that he advocates an 80/20 approach; especially as it relates to dairy. He's a slightly older gentleman who is a former elite triathlete and really approaches the subject matter from a health and longevity perspective.

Robb Wolf is a former research scientist and is my personal guru when it comes to Paleo. Robb runs a great website with a lot of research articles and how-to articles at www.robbwolf.com. He has also written a superb book called The Paleo Solution. He has some great tips in his Quick Start Guide. Robb covers subject matter ranging from curing disease (i.e. autoimmune disease like MS, eczema, allergies, rheumatoid arthritis, etc...) to fueling workouts to losing weight.

Finally, a gentleman named John Durant has written a great book called The Paleo Manifesto. It covers a lot of the thought behind Paleo and a whole lot more. There aren't really any recipes or much of a how-to, but it really discusses the thought behind the model.

Loren Cordain is the kind of the God Father of the Paleo movement in the US. He wrote the Original The Paleo Diet and has a great website at www.thepaleodiet.com. There are some great Online resources on his website.


Here are some cookbooks that are easy to find and use out there. Any Barnes and Noble will have some or all of these.

Primal Blueprint Quick and Easy Meals

Primal Cravings - this cookbook talks about how to make your favorite foods Paleo.

Primal Blueprint Cookbook

Paleo Comfort Foods - I like the title and idea of this book. I don't have it but I'd love to get it.

Best Paleo Slow Cooker Recipes - this book I have and it has a lot more than just slow cooker food.

The Paleo Diet Cookbook - this is Loren Cordain's entry and I've heard him talk about it, it sounds like there's quite a bit of his research grounding in it.

There you go folks. These are some of the resources I like. I look at MarksDailyApple.com and RobbWolf.com almost daily. I'd be interested to get your input on them too!


Wednesday, March 26, 2014

Hormones Control Metabolism, not Calories.







Here's a short post today. I realize I haven't been exactly prolific in posting and, for that, I apologize dear readers. There's a lot of dietary/nutritional information out there. And a lot of it is based on the same old conventional wisdom; and a lot of it is just plain wrong. Yes, it's true, clearly we're eating too much of SOMEthing(s) but it's more complex than that. Metabolism has everything to do with weight control and nutrient utilization. 

T-Nation put up and article this morning that I feel really illustrates well how this all works. As with most things in biological systems, it all hinges on the complex interplay of hormones and nutrition. I cannot stress enough how important this is: “@T_Nation: Calories don't control metabolism, hormones do. New article:http://t.co/69og5I9ytG