June 16 Updates

Quote:
“Be careful to leave your sons well instructed rather than rich, for the hopes of the instructed are better than the wealth of the ignorant.”
– Epictetus


Recipe:
Best Tuna Salad (1 serving)
Nutrition Info

Calories: 296.7
Fat: 1.8g
Carbohydrates: 38.2g
Protein: 32.8g

Ingredients
1 can tuna in water (drained)
1/3 c dried cranberries
1/2 Fuji apple chopped
1 green onion chopped
2 tbs fat free miracle whip( to taste)
Salt (to taste)
Romaine lettuce
Directions (duh)
Mix all ingredients in a medium sized bowl except lettuce. Place lettuce on plate and top with tuna salad.


Video Tutorial:

 

Dr. Rhonda Patrick discusses how conditioning the body to heat stress through sauna use, called “hyperthermic conditioning” causes adaptations that increase athletic endurance (by increasing plasma volume and blood flow to heart and muscles) and muscle mass (by boosting levels of heat shock proteins and growth hormone). She also discusses the profound effects of hyperthermic conditioning on the brain including cognitive function.



Competitions upcoming
1. Emma APF meet June 22 THIS WEEKEND!!!
2. Chris USPA Nationals June 29
3. Lexington USPA Sunflower State Games July 27 & Conquer fundraiser
here in SLC where I am not sure who is all lifting again.


Can BCAAs alone build muscle?

“Technically, no, since your muscles are composed of all 20 amino acids. In practice, BCAAs taken alone can promote muscle growth — if your body can get the 17 other amino acids in some other way (it can synthesize 11 of them; the other 6 it may find in BCAAs some food you’re still digesting, for instance). Still, BCAAs or even EAAs taken alone stimulate MPS less than the same amount of BCAAs or EAAs from whey protein.

But isn’t leucine the most anabolic of the amino acids? It is, and yet, taken alone in a fasted state, it increases MPS (MUSLCE PROTEIN SYNTHESIS) and anabolic signaling (notably through the mTOR/p70S6K pathway) for about 1.5 hours only. MPS stops as soon as another of the EAAs gets depleted. BCAAs contain only 3 of the 9 EAAs: leucine, isoleucine, and valine.

One study compared 25 grams of whey protein (providing 3 grams of leucine), 6.25 grams of whey protein mixed with leucine (3 grams of leucine in total), and 6.25 grams of whey protein mixed with EAAs (0.75 grams of leucine in total, and as much of the other EAAs as in 25 grams of whey protein). At the 3-hour mark post-fasted-exercise, all three supplements stimulated MPS similarly, but at the 5-hour mark, only the pure whey protein still stimulated MPS. Without the exercise stimulus, however, even the pure whey protein could not increase MPS past the 3-hour mark.

All right. But it isn’t too surprising that, for a same amount of leucine, the pure whey protein (which contains more amino acids total) should win out. What would happen, though, if you increased the dose of added leucine? A follow-up study set to answer that question. It found that, at the 4.5-hour mark post-fasted-exercise, 25 grams of whey protein (providing 3 grams of leucine) and 6.25 grams of whey protein plus 4.25 grams of leucine (5 grams of leucine in total) stimulated MPS similarly, whereas 6.25 grams of whey protein plus 2.25 grams of leucine (3 grams of leucine in total) no longer stimulated MPS.

Interestingly, this same study also found that 6.25 grams of whey protein mixed with
BCAAs (5 grams of leucine in total) stimulated MPS less than 6.25 grams of whey protein plus 4.25 grams of leucine (also 5 grams of leucine in total). In other words, leucine stimulated MPS more when not taken alongside the two other BCAAs, possibly because all three BCAAs share intestinal and muscular transporters, so that isoleucine and valine compete with leucine for both absorption in the gut and entry into muscle tissue.

If you don’t get enough protein, you can take small doses of leucine to compensate — to some extent, and only with regard to muscle building. Importantly, BCAAs or EAAs taken alone stimulate MPS less than the same amount of BCAAs or EAAs from whey protein, which contains all 20 amino acids.”

Source: Examine.com

Weekly Review Feb 24 2019

Quote:
“Don’t confuse movement with progress. Doing a lot more doesn’t mean you are getting a lot more done.”
– Denzel Washington


Recipe:
Cucumber Tomato Salad with Tuna

Per serving: 237 Calories • 21.5g Carbs (4.9g Fiber) • 2.5g Fat • 36.7g Protein

Ingredients scaled to: 1 serving
2 medium whole (2-3/5″ dia) Tomatoes (246 grams)
1 cup shredded Lettuce (36 grams)
1 cucumber (8-1/4″) Cucumber (301 grams)
1 can Tuna (165 grams)

Directions are based on the original recipe of 1 serving
1. Chop vegetables and lettuce.
2. Toss together with the tuna.


Video Tutorial:
Please make sure you have NOTIFICATIONS on if you are using Google Drive for programming. Some are just getting email because that works too. Here is a video on how to make sure your notifications are on for your logbook:

https://www.youtube.com/watch?v=-WuHZBQXcB0

Upper body training of your’s truly

https://shawnbellon.com/2019/02/22/upper-body-training-2-19-2019/


Learning Opportunities:

Got Abs? Try this morning routine
1 vacuum holds
2 overhead reach and contract
3 quarter turns
4 vacuum holds
1-4 sets, hold positions as long as possible, 60 second break between rounds

Mental Health Apps Can Change How Well You Cope
https://www.youtube.com/watch?v=3DpIZlToIbM

Cleanse Your Mind (852 Hz) : Cleanse Unwanted Feelings & Negative Thinking
https://www.youtube.com/watch?v=-J_iSq1m7L4

Are you making these sleep mistakes?
https://www.hopetocope.com/blog/do-you-make-these-sleep-mistakes/

 

Weekly Update Jan 27 2019

Quote:

“You could leave life right now. Let that determine what you do and say and think.”

– Marcus Aurelius

Recipe:
Paleo Chicken & Stir Fry
Servings: 4
Ingredients

1 pound of frozen shrimps, thawed
1 pound of frozen scallops, thawed
1 cup fresh basil leaves
2 celery stalks, sliced
2 garlic cloves, finely chopped
1 small onion, chopped
10 mushrooms, finely minced
10 snow peas, deveined
1 red pepper bell, chopped
2 tablespoon clarified butter (or ghee)
Coconut oil
Salt and pepper to taste

Directions:

In a large pan, put onions and garlic in coconut oil over medium heat until they become transparent.
Add shrimps and scallops and season with salt and pepper. Sear for 3 to 4 minutes on each side. Reserve.
Sauté the remaining vegetables in the same pan for about 5 to 6 minutes
Return scallops and shrimps to the pan, stirring delicately to combine. Add the fresh basil, sprinkle with lemon juice on medium heat for another 2 to 3 minutes. Season with salt and pepper if needed.
You could easily substitute the seafood for raw salmon cubes or precooked lobster tails for this recipe. Other fresh herbs such as parsley, chives and oregano would also be delicious for this recipe.

Source: http://thegourmetconfession.com/healthy-recipes

Video Tutorial:
USPA Meet Stanards “The Squat” https://www.youtube.com/watch?v=UyPniIkKPMg

Good News:
7 Tools for Managing Traumatic Stress https://www.nami.org/Blogs/NAMI-Blog/January-2019/7-Tools-for-Managing-Traumatic-Stress

Learning Opportunities:
Drink Your High Quality H2O https://www.outsideonline.com/2377851/water-gallon-challenge-month

4 science-based “superfoods” you should consider eating https://examine.com/nutrition/4-science-based-superfoods-you-should-be-eating/

Moving Forward:
Tyler did really well last week in spite of a little injury. He finished the day with a nice 600 deadlift as well!

Dane is lifting tomorrow at the LA EXPO. Here is the link for the meet https://www.youtube.com/watch?v=mdF8VlWk0w4

38e01-img_4396

 

Weekly Review

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The courthouse where I grew up in Ohio.

Quote:

“You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. You’re on your own, and you know what you know. And you are the guy who’ll decide where to go.”
– Dr. Seuss
Recipe:
Leftover Turkey Sweet Potato Shepherd’s Pie
Revitalize holiday leftovers into a delicious Whole30 compliant casserole. We used broccoli and mushrooms, but feel free to use whatever veggies you have leftover. Shaved Brussels sprouts, carrots, or green beans all work great in this healthy Shepherd’s Pie.
Servings Prep Time
4meals 20minutes
Cook Time
40minutes
Ingredients
Turkey Filling
Instructions
  1. Preheat oven to 400 degrees.
  2. Scoop roasted sweet potato flesh, and then mix with coconut milk.
  3. Season with salt and pepper to taste, and set aside.
  4. In a skillet, add olive oil, onion, and garlic. Saute for 5-7 minutes until softened.
  5. Add broccoli and mushrooms, and saute another 3-4 minutes, while seasoning with fresh or dried herbs and salt and pepper.
  6. Add chicken stock and dijon mustard. Add arrowroot, and whisk to combine. Arrowroot doesn’t clump like wheat flour and corn starch, so it’s okay to add directly to your liquid as long as you’re whisking it in. If using corn starch or wheat flour as a sub, combine it with a few tablespoons of water before adding it to your pan.
  7. Mix in chopped turkey, and then add to an 8×8 or similar sized casserole dish.
  8. Scoop sweet potatoes in mounds around the top of your filling, and then gently spread into a layer across the top of your pan.
  9. Bake for 25 minutes until bubbling and starting to brown on top.
Recipe Notes

Nutrition for 1 out of 4 servings:

29.4g Protein | 58.1g Carbs | 10.3g Fat | 6.2g FIber | 453 Calories

Good News:
Learning Opportunities:
Exercising while fasted induces adaptations to mitochondria in muscle and adipose tissue including increased fatty acid metabolism that is blunted by pre-exercise feeding (meta-analysis of 46 clinical studies).
Exercising in a fasted state increased the release of fatty acids stored in adipose tissue and the use of them for energy in muscle and adipose tissue (ie. fat burning). It also increased the use of intramuscular triglycerides over glycogen in muscle tissue. Exercise while fasted also caused mitochondria to increase gene activity in genes related to fatty acid metabolism making them more efficient as using fat for energy. These adaptations were blunted by pre-exercise feeding.
Pre-exercise feeding did enhance performance in long-duration aerobic exercise (> 60 minutes) but had no effect on aerobic training shorter than 60 minutes. Pre-exercise feeding also slightly enhanced anaerobic exercise (ie. run until exhaustion) but had no effect on high-intensity interval training.

Weekly Update Nov 18 2018

Quote:
“Death is not the greatest loss in life. The greatest loss is what dies inside us while we live.”
-Norman Cousins

Recipe:
Holiday recipes for us https://www.bodybuilding.com/fun/5-low-calorie-thanksgiving-recipes.htm

Video Tutorial:
Agile 8

IT band foam roll x 10-15
Adductor foam roll x 10-15
Glute/piriformis myofacsial release 30 secs
Rollovers into V sits
Fire hydrant circles 10 forward and backward
Mountain climbers x 10
Groiners x 10 holding last rep for 10 sec
Hip flexor stretch x 3 sets of 10 sec

Other additional warm up ideas and movements: https://www.youtube.com/playlist?list=PLIEak50Mexvwz8lEKVLDztnFDtBLx_oss

Learning Opportunities:

Embrace your fears!

Sometimes it is the very thing that we are afraid of or just attempting that we should in fact meet head on!

Moving Forward:

“I don’t know who you are. Please believe. There is no way I can convince you that this is not one of their tricks. But I don’t care. I am me, and I don’t know who you are, but I love you.

I have a pencil. A little one they did not find. I am a women. I hid it inside me. Perhaps I won’t be able to write again, so this is a long letter about my life. It is the only autobiography I have ever written and oh God I’m writing it on toilet paper.

I was born in Nottingham in 1957, and it rained a lot. I passed my eleven plus and went to girl’s Grammar. I wanted to be an actress.

I met my first girlfriend at school. Her name was Sara. She was fourteen and I was fifteen but we were both in Miss. Watson’s class. Her wrists. Her wrists were beautiful. I sat in biology class, staring at the picket rabbit foetus in its jar, listening while Mr. Hird said it was an adolescent phase that people outgrew. Sara did. I didn’t.

In 1976 I stopped pretending and took a girl called Christine home to meet my parents. A week later I enrolled at drama college. My mother said I broke her heart.

But it was my integrity that was important. Is that so selfish? It sells for so little, but it’s all we have left in this place. It is the very last inch of us. But within that inch we are free.

London. I was happy in London. In 1981 I played Dandini in Cinderella. My first rep work. The world was strange and rustling and busy, with invisible crowds behind the hot lights and all that breathless glamour. It was exciting and it was lonely. At nights I’d go to the Crew-Ins or one of the other clubs. But I was stand-offish and didn’t mix easily. I saw a lot of the scene, but I never felt comfortable there. So many of them just wanted to be gay. It was their life, their ambition. And I wanted more than that.

Work improved. I got small film roles, then bigger ones. In 1986 I starred in “The Salt Flats.” It pulled in the awards but not the crowds. I met Ruth while working on that. We loved each other. We lived together and on Valentine’s Day she sent me roses and oh God, we had so much. Those were the best three years of my life.

In 1988 there was the war, and after that there were no more roses. Not for anybody.

In 1992 they started rounding up the gays. They took Ruth while she was out looking for food. Why are they so frightened of us? They burned her with cigarette ends and made her give them my name. She signed a statement saying I’d seduced her. I didn’t blame her. God, I loved her. I didn’t blame her.

But she did. She killed herself in her cell. She couldn’t live with betraying me, with giving up that last inch. Oh Ruth. . . .

They came for me. They told me that all of my films would be burned. They shaved off my hair and held my head down a toilet bowl and told jokes about lesbians. They brought me here and gave me drugs. I can’t feel my tongue anymore. I can’t speak.

The other gay women here, Rita, died two weeks ago. I imagine I’ll die quite soon. It’s strange that my life should end in such a terrible place, but for three years I had roses and I apologized to nobody.

I shall die here. Every last inch of me shall perish. Except one.

An inch. It’s small and it’s fragile and it’s the only thing in the world worth having. We must never lose it, or sell it, or give it away. We must never let them take it from us.

I don’t know who you are. Or whether you’re a man or a woman. I may never see you or cry with you or get drunk with you. But I love you. I hope that you escape this place. I hope that the world turns and that things get better, and that one day people have roses again. I wish I could kiss you.

Valerie

X”

There is so much hatred in the world but there is also so much love. Choose your focus.

Weekly Review

Quote:
Screenshot_2018-10-27 Fail Again Fail Better - Samuel Beckett quote Poster.pngScreenshot_2018-10-27 Fail Again Fail Better - Samuel Beckett quote Poster
Recipe:
No protein powder needed protein shakes!
Nut Protein Shake
    1 cup soymilk
    2 tablespoons almond or peanut butter
    1 tablespoon chia seeds
Green Protein Shake
    1/2 cup red grapefruit juice
    1 cup kale
    1 large apple
    1 cup chopped cucumber
    1/2 cup chopped celery (1 medium stalk)
    4 tablespoons hemp hearts
    1/4 cup frozen mango
    1/8 cup fresh mint leaves
    1/2 tablespoon coconut oil
    3-4 ice cubes
Bean Protein Shake
    1 cup almond milk
    1/2 cup black beans
    2 tablespoons hemp seeds
    1 banana
    1 tablespoon cocoa powder
Tofu Protein Shake
    1/2 cup silken tofu
    1 cup vanilla soy milk
    1 frozen banana
    1/2 tablespoon peanut butter
Video Tutorial:
Good News:
STOCKS!  I now have shares with eBay as an employee.  Very cool personally!  Also I have gotten put on a day shift which shows what a blessing in disguise all of this has been.  Not only did we get disability while I was out of work but I am in retraining for my position AND met another employee that wanted the shift I was assigned to.  They approved a complete switch!!!  How cool is that?  I had alot of anxiety not being home.  Some surrounding my own issues with my mental health and having borderline for sure.  This has been such a weight lifted off of my shoulders.  Sometimes life seem to be pitted against us especially in my mind.  And then it works out and you feel a little silly that you floundered opportunities to enjoy moments because you were in self inflected distress.  We can all learn from these moments.  “This is the mark of perfection of character — to spend each day as if it were your last, without frenzy, laziness, or any pretending.” — Marcus Aurelius, Meditations, 7.69
Red H Nutrition has some NOOTROPICS that I have talked about before!  https://redhshop.com/ Order on Friday and get a free shaker too!  Use my code RPTSLLC and save there as well.
Savage AF Fitness has come cool shirts to check out! https://www.savageaffitness.com/collections/all
He is on Instagram too https://www.instagram.com/Savage_af_fitness/ Say hi!
Learning Opportunities:
Have you ever been so afraid of failing that you decided not to try at all? Has Fear of Failure subconsciously undermined your efforts?

Many of us, including yours truly, have experienced this at one time or another. The fear of failing can be immobilizing – it can cause us to do nothing, and therefore prevent us from moving forward. When we allow fear to stop our forward progress in life, we’re likely to miss some great opportunities along the way.

Below are three methods/philosophies that I commonly implement to manage the fear of failure:

  1. Stoicism

Stoicism is a school of Hellenistic Philosophy founded in Athens. It concerns the relationship between fate and freedom. Stoics believe that remaining calm during suffering can help overcome destructive emotions and build self-control though reason and truth. The following are the ideals of Roman Emperor Marcus Aurelius, one of the most famous stoics:

  1. Immediately recognize what is out of your control.
  2. Fear, anger, and all other emotions are personal choices, regardless of outer circumstances.
  3. Live a life centered on principles, not wealth, awards, or power.
  4. People who misbehave do not deserve an emotional reaction from you.
  5. Meditate daily to revive your commitment to a principle-centered life.
Marcus Aurelius
  1. Emotional Intelligence

Emotional intelligence (EI) is the ability to monitor one’s own and other people’s emotions, discriminate between different emotions and label them appropriately, and use emotional information to guide thinking and behavior. Here are the four components of EI as it applies to overcoming the Fear of Failure:

  1. Self-awareness – Realize when you are emotionally stressed.
  2. Self-management – Recognize when to take a step back, control your emotions, and adapt to different circumstances.
  3. Social Awareness – Understand and respond empathetically to the emotions of others. Despite what you may be feeling, each individual is also dealing with emotional stress.
  4. Relationship Management – Most times, people can walk though a room without anyone noticing anxiety issues. But it is important to connect with people you trust and discuss conflicts and stresses. Close relationships are vital to success.
  1. Humor

By far, the most potent weapon on this list is humor. Humor works for me in two ways:

  1. Laughing is one the best stress-relievers around. When you make others laugh, it can change the whole dynamic of the room. I find that when the group is laughing, even during an important or stressful meeting, the entire mood becomes more positive.
  2. Wit and sarcasm often helps me put my anxiety inside. This method works wonders in preventing me from retreating inward. Humor can keep everyone, including me, engaged in the conversation.
Humor

*One Last Note*

While the above methods have worked for me, they may not work for you. Everyone is different and deals with stress and anxiety in different ways. If you are having trouble with work or personal issues, I strongly advise you to see a professional. Many companies have Employee Assistance Programs that provide free help.

Moving Forward:
Chris has a meet coming up in a couple of weeks.  This firefighter will be smoking a 425+ raw bench!!!  His training has been great!
Keep sending me your videos.  iMessage people can send that route otherwise use Signal please.  I will likely share on my Facebook business page as well.  The page is listed as closed and while I am not taking on new clients and thinning things down, I do love the Iron and will keep evolving and growing as a 45+ year old looking to be the strongest with 20 inch arms and cool abs/calves.  🙂  I have personally found alot of enjoyment just in nature.  A walk outside with some sunshine is pure medicine.  I turn on my music and just appreciate the privilege of walking.
I also have a cpap machine and will start using that.  I will report my own findings.  I can’t wait to see how this helps my hormones and overall wellness.

Quote:
“You have power over your mind — not outside events. Realize this, and you will find strength.”   Marcus Aurelius

Recipe:
Champion’s Chili

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A LG.onion,
2 lg. Cans tomatoes,
1lb. burger, fried,
2 cans chili beans,
2 cans kidney beans,
1 can garbanzo beans.
2 cups tomatoes juice,
1 cup water, 1/4 c. brown sugar . Cook until bubbly. Lower heat, cover and simmer. Stir and don’t scorch the bottom…. Yuk!

Video Tutorial:

Earthquake Pushups

Good News:

Bethany took best lifter in her competition yesterday.  She pulled 286 weighing 117!
IMG_2512

Steve didn’t have the day he hoped for.  He still lifted really well but no personal bests.  He discovered some issues like using a power bar to deadlift in warm ups while pulling with a deadlift bar on the platform.  I can’t stress enough how ignorant that is to do to a lifter if only from a safety perspective.  However, he made the best of it and still pulled 560 with ease.

Check out the link for clothing https://shop.spreadshirt.com/raw-power-training-systems

Red H Nutrition has some NOOTROPICS that I have talked about before!  https://redhshop.com/ Order on Friday and get a free shaker too!  Use my code RPTSLLC and save there as well.

Savage AF Fitness has come cool shirts to check out! https://www.savageaffitness.com/collections/all
He is on Instagram too https://www.instagram.com/Savage_af_fitness/ Say hi!

Learning Opportunities:

JUST MOVE!
https://gizmodo.com/no-such-thing-as-too-much-exercise-study-finds-1829874676

Fasting Tips
https://qz.com/quartzy/1428139/a-fasting-experts-tips-for-making-it-to-your-next-meal/

The Presence Process
A Journey into Present Moment Awareness
http://www.thepresenceprocessportal.com/

You can dissect and analyze your issues for decades, but nothing will actually resolve them and change your life like The Presence Process.

Author Michael Brown shows us how it’s possible to experience awareness of the present moment without having to take the long, challenging path most of us usually take as we attempt to live in the “now”.

We all long to be free of our discomfort and experience inner peace. However, the attempt to get rid of our discomfort is misguided. We’re not broken and don’t need to be “healed”. Our difficulty is that our deeply suppressed emotional imprints from childhood distract us from an awareness of the present moment. Until this emotional charge from our past is integrated, our attempts to quiet our thoughts and access the peace, joy, and love that are bedrock to our being are of only limited success. Since presence is universal, it has the ability to manifest in our daily experience the very circumstances required for us to integrate the dysfunction that keeps us from experiencing the radiance of present moment awareness. We are each responsible for determining the quality of our personal experience, and The Presence Process guides us in taking responsibility for our emotional integration. It’s a way to consciously “grow up”.