Duquette Strength TV

Cleansing and Detoxification

2009-02-18T23:35:00.000-08:00

Recently, there's been some conflicting information being propagated by the media channels in Vancouver which state that detox cleansing products and methods are useless. I disagree. I wouldn't necessarily blame the products themselves but rather the approach that most people employ out of ignorance on how "cleansing" actually works. The detox approach that most people use is analogous to performing an automobile oil change by simply dropping a few tablespoons of clean oil into the engine without draining the old dirty oil out. If this was my method for performing oil changes, could I one day claim that oil changes "don't work" when my engine suddenly dies? Of course not - because that's not how you perform an oil change if you want to maintain the health of your car for more than a couple years. And like the oil change scenario, most people that don't get any value from performing cleanses don't cleanse properly. Remember, it's not necessarily about what you do, but how you do it that matters.

Cleansing your system isn't as simple as popping a bunch of pills and drinking herbal tea a couple times a year. Comprehensive systemic cleansing requires a rather big commitment in order to adopt a healthy lifestyle while significantly reducing (or eliminating) the number of toxins that enter our bodies everyday. As far as I'm concerned, doing a simple cleanse is absolutely useless if you continue to smoke, drink alcohol more than 2x/week, eat like crap and don't exercise. If this is you, you need to commit to changing your lifestyle before embarking on any kind of detox program. And if you're not willing to do this, then you might as well stop reading this article right now. The 'Prioritization Principle', (Duquette Strength's second most important principle behind 'Personalization') states that things have to be done in a specific order for it to produce actual benefit. If you invest time and energy into something, why wouldn't you take the measures to ensure REAL measurable benefits - isn't that the point? The bottom line is this: If you've had a crappy diet and lifestyle for most of your life, going on a 2-week cleanse isn't going to do anything for you.

In the following video clips, Dr. Brenda Watson explains the importance of cleansing and detoxification. This is an excellent description of what cleansing is, and why we all need to cleanse our bodies 1 to 2 times a year.

Part 1

Part 2

Part 3

To review, a comprehenisve cleanse consists of:
1) a specialized Detox Diet incorporating high-fiber, all-natural, nutrient-dense foods which promote alkalinity over acidity
2) specialized herbs to assist bile production, liver and kidney function
3) the use of an infrared sauna 2 to 3 times a week for 2 to 4 weeks, followed by a maintenance schedule of once a week

This is the infrared sauna system we have at Duquette Strength Clinic:

The two best times of the year to cleanse are:
1) Immediately following the Christmas holidays since it's likely that you are over-eating and eating a lot of junk foods
and
2) Middle of spring since this is the best time to prepare the body for an upcoming fat-loss phase for the summer

Welcome to Duquette Strength Clinic

2009-02-01T17:17:00.000-08:00

Duquette Strength Clinic offers traditional rehabilitation therapies like massage and acupuncture with the most innovative programs and services menu in the fitness industry. Our mission is to help rebuild your body, empower your mind, and ignite your soul by providing challenge and inspiration in support of all your health and fitness goals.

We work in partnership with the medical and alternative health community by offering our integrative approach to physicians, chiropractors, and massage therapists seeking a more comprehensive treatment plan based on sound nutrition, personalized exercise, and lifestyle education – in an effort to create a complimentary team of professionals dedicated to your exceptional health and well-being.

Since 2002, we have developed a loyal following by delivering outstanding results for our clients not only in Vancouver, but also New York, Los Angeles, and Tokyo. At Duquette Strength Clinic, we are committed to meeting the highest possible standards and look forward to working with you.

Duquette Strength Clinic places a tremendous amount of emphasis on personalized therapeutic exercise and nutrition programs for our members. We believe that the foundation of any rehabilitation program should always be placed on postural education, fostering body awareness, developing 'core' stabilization, total-body strength training and sound nutrition. This innovative approach facilitates long-term success as opposed to merely offering temporary relief. Duquette Strength is a pioneer in blending posture-specific exercise and sports nutrition research with clinical fitness programs.

This is where we conduct all Postural Reprogramming System (PRS) sessions. The PRS is a comprehensive solution for poor posture which incorporates a lifestyle ergonomics consultation with specialized body awareness drills and posture-corrective exercises.

The PRS retrains efficient body mechanics and enhances the connection you have with your body. The movements you develop by performing the PRS ultimately evolve into a progressive exercise program designed to simultaneously develop strength and flexibility.

The PRS succeeds by helping to create more mobility in movement-restricted areas while stabilizing your body’s core, pelvis, and spine.

The PRS assists in the effective treatment of chronic pain and compromised mobility by creating a more balanced, properly aligned body – which projects poise, radiates confidence, and expresses youthful vitality.

The Duquette Strength Clinical Pilates and Yoga Program is based on specialized floor exercises using body weight as resistance. These group classes are practiced in an intimate clinical setting, where maximum guidance and individual attention is always provided.

Our ultimate goal is to help you enhance your body awareness by developing an understanding of how your body works. By strengthening the key muscles responsible for maintaining proper posture and alignment, you may experience a significant (or total) reduction of chronic pain and stiffness. Clinical Pilates and Yoga will help you achieve a perfect balance of total-body strength, stability, and flexibility.

All classes are taught by Duquette Strength Clinic’s Head Therapist Annika Hodgson, a Registered Kinesiologist, Level 4 DS Master Trainer, Certified Sports Nutrition Advisor, and Certified Pilates Instructor.

This is our Infrared Sauna Room. Extensive medical research has been conducted on the values of Far Infrared Therapy. Not only does it provide fast and effective relief from chronic joint and muscle pain, but it also helps to accelerate recovery from surgeries, lower back injuries and even relieves various skin conditions. Our athletes use it to recover faster from brutal training sessions. Infrared Therapy improves cardiovascular function as well as stimulating the metabolic rate. There are even direct weight-loss benefits: each 30-minute session burns roughly 300-500 calories, which is equal to a 30-minute run at 8-mph. Several of our members have already lost up to 10-pounds of fat in a few months by simply using the sauna twice a week. Combat athletes like wrestlers, judoka, and MMA competitors use it as an invaluable tool for cutting-weight while healing up minor injuries before doing battle.

Perhaps the most significant reason to use the Infrared Sauna is its unique ability to drive environmental toxins like PDBEs, Phtalates, Pesticides, PFAs, PCBs, Dioxins, Bisphenols and heavy metals out of the body's internal system. These chemicals have been shown to greatly increase the risk of everything from birth defects to various cancers. Sweat analysis reveals a high-concentration of toxic heavy metals being expelled from each 30-minute sauna session. This is not the case with regular sweating from exercise or conventional saunas. Along with a detox-specific diet and lifestyle changes, the Infrared Sauna is an absolutely vital component of any cleansing program.

In my opinion, EVERYONE should be using Infrared Therapy one to two times per week. It has worked wonders for my mother who completely transformed her body in the last year. In addition to working out almost everyday and following a 90% organic diet for the past year, the Infrared Sauna has most definitely been a strong contributing factor in her rehabilitation, enabling her to lower her blood pressure, increase joint range of motion, decrease chronic pain, and improve her metabolism. She is better able to manage stress and many of her joint and skin conditions are finally gone. She not only looks 10-years younger, but she actually has energy for the first time in years. That's the power that only an active lifestyle, fueled by proper nutrition, supplementation, and personalized therapy can have.

Location: #105 - 19610 64th Avenue, Langley, BC, V2Y 1H3
Phone: 604.530.8840
E-Mail: info@duquettestrength.com
Hours of Operation: Tuesday to Saturday 10:00am to 6:00pm

Congratulations Emily Kwok!

2008-11-24T02:25:00.001-08:00

I want to congratulate Emily Kwok on receiving her Jiu-Jitsu black belt from Ricardo Almeida and Renzo Gracie on Saturday night. Not only did she win the world championship (Mundials) last year, but today, she finally accomplished what she set out to do nearly 6 years ago. Emily is proof that commitment, dedication and determination accomplishes great things. You are a true inspiration to everyone that knows you - including me.

Here's a short video of Emily and I rolling:

Roy Duquette in 'The L Word'

2008-11-24T02:15:00.000-08:00

Sometimes I get to do little cameo appearances for TV shows and made-for-TV movies. Here's a short clip of a kickboxing fight scene which I choreographed and starred in for some show I don't remember the name of. I think there was a letter in the name; 'The A Team'? 'X-Men'? Oh well, it doesn't really matter.

Here's a quick synopsis: I'm sparring with my martial arts student (Tony Goldwyn) and get worked for the majority of the round. He becomes distracted by the girl walking down the stairs (Mia Kirshner) and as he looks away he's floored by a vicious right hook/left straight combo. Yay for me.

This signified both the birth and death of my illustrious acting career. Maybe it would've helped if I had taken drama classes at some point in my life, had some talent or if I had the ability to actually remember lines. Important life lesson learned: I better not quit my day job.

Russell "All the Muscle" Boyd

2008-11-24T01:58:00.000-08:00

I played Russell "All Muscle" Boyd for a terrible low-budget basketball movie while I was in the 12th grade. I vaguely remember having some lame-ass lines in it but surprise, surprise, they were all edited out. Thanks for nothing Hollywood.

I'm 17 years old in this clip and probably expecting to grow another 7-8 inches during a growth spurt that would never come. I think I've actually shrunk a couple of inches since then.

It's kinda sad that this is the only record I have of my former life as a basketball player. The countless hours spent on a basketball court were some of the happiest times of my life.

Following an injury-ridden 11th grade season where I battled a coach who didn't believe in me and actually wanted to see me fail, I came back stronger, faster, and more skilled in my final season to lead my team to their best showing in over a decade. I'm most proud, however, of the fact that I didn't miss a single game or practice all season. I finished my high-school career as a Vancouver city 2nd team all-star, co-team player of the year, most inspirational player of the year, and broke every major 3-pt shooting record in the history of the school. Although I NEVER play anymore, I learned a lot about myself and life through the game of basketball.

A note to all parents: please foster the athletic development of your children - along with education, it's the greatest gift that you could ever give them.

For more DS videos, go here:
http://vimeo.com/1910622

The Problem with Eating Out

2008-11-18T20:57:00.000-08:00

Perhaps I'm a little paranoid but it actually keeps me up at night to think that a vigilante restaurant chef could be poisoning my food, eagerly watching in anticipation as I take my first bites - which could potentially end up being my last. Who could forget my latest brush with death in the form of anaphylactic shock after eating the near-fatal combination of raw oysters and prawn gyoza at an established izakaya on Robson Street a few months ago? Maybe it wasn't shellfish contamination after all but a deliberate attempt from the chef to kill me. Considering that I've eaten hundreds, perhaps thousands of raw oysters in my lifetime with zero adverse effects, isn't it a little strange that I'd all of a sudden turn into the elephant man after eating a few harmless mollusks?

Maybe I'm over-reacting, but the point is that you never know what's in the food you eat unless you prepare it yourself. I'm still haunted by images of what my budding-restranteur friends in high-school used to do to their unsuspecting victims as pranks whenever they felt a little frisky at work. It's through them that I learned if you're someone who doesn't believe in tipping generously, never eat at the same place twice. And when you consider the fact that restaurants are businesses which aim to maximize profit margins like any other business, it's no wonder that there are manufactured food wholesalers like Sysco which aim to improve their bottom-lines. Read the following article to understand how this could be affecting the overall quality of the food you eat.

Every Bite You Take
How Sysco came to monopolize most of what you eat.
By Ulrich Boser

A hot dog from Yankee Stadium. Potato latkes from the Four Seasons in Manhattan. Sirloin steak at Applebee's. The jumbo cheeseburger at the University of Iowa Hospital. While it would seem these menu items have nothing in common, they're all from Sysco, a Houston-based food wholesaler. This top food supplier serves nearly 400,000 American eating establishments, from fast-food joints like Wendy's, to five-star eating establishments like Robert Redford's Tree Room Restaurant, to mom-and-pop diners like the Chatterbox Drive-In, to ethnic restaurants like Meskerem Ethiopian restaurant. Even Gitmo dishes out food from Sysco. Should you worry that one source dominates so much of what you eat?

Read the rest of the article here:
http://www.slate.com/id/2160284/

We Are All Polluted

2008-09-24T00:45:00.000-07:00

Ever wonder how it's possible that seemingly healthy people who don't drink, smoke, do drugs or eat crappy foods still get cancer? To truly reduce the risk of cancer, you need to do more than just eat healthy and get regular exercise. This article illustrates why we all need to perform a detox cleanse 1-2 times per year:

Toxic People
By David Ewing Duncan, National Geographic

"Åke Bergman of Stockholm University tells me he has received the results of a chemical analysis of my blood, which measured levels of flame-retarding compounds called polybrominated diphenyl ethers. In mice and rats, high doses of PBDEs interfere with thyroid function, cause reproductive and neurological problems, and hamper neurological development. Little is known about their impact on human health.

"I hope you are not nervous, but this concentration is very high," Bergman says with a light Swedish accent. My blood level of one particularly toxic PBDE, found primarily in U.S.-made products, is 10 times the average found in a small study of U.S. residents and more than 200 times the average in Sweden. The news about another PBDE variant—also toxic to animals—is nearly as bad. My levels would be high even if I were a worker in a factory making the stuff, Bergman says.

In fact I'm a writer engaged in a journey of chemical self-discovery. Last fall I had myself tested for 320 chemicals I might have picked up from food, drink, the air I breathe, and the products that touch my skin — my own secret stash of compounds acquired by merely living. It includes older chemicals that I might have been exposed to decades ago, such as DDT and PCBs; pollutants like lead, mercury, and dioxins; newer pesticides and plastic ingredients; and the near-miraculous compounds that lurk just beneath the surface of modern life, making shampoos fragrant, pans nonstick, and fabrics water-resistant and fire-safe.

The tests are too expensive for most individuals—National Geographic paid for mine, which would normally cost around $15,000—and only a few labs have the technical expertise to detect the trace amounts involved. I ran the tests to learn what substances build up in a typical American over a lifetime, and where they might come from. I was also searching for a way to think about risks, benefits, and uncertainty—the complex trade-offs embodied in the chemical "body burden" that swirls around inside all of us.

Now I'm learning more than I really want to know.

Yet even though many health statistics have been improving over the past few decades, a few illnesses are rising mysteriously. From the early 1980s through the late 1990s, autism increased tenfold; from the early 1970s through the mid-1990s, one type of leukemia was up 62 percent, male birth defects doubled, and childhood brain cancer was up 40 percent. Some experts suspect a link to the man-made chemicals that pervade our food, water, and air. There's little firm evidence. But over the years, one chemical after another that was thought to be harmless turned out otherwise once the facts were in.

The classic example is lead. In 1971 the U.S. Surgeon General declared that lead levels of 40 micrograms per deciliter of blood were safe. It's now known that any detectable lead can cause neurological damage in children, shaving off IQ points. From DDT to PCBs, the chemical industry has released compounds first and discovered damaging health effects later. Regulators have often allowed a standard of innocent until proven guilty in what Leo Trasande, a pediatrician and environmental health specialist at Mount Sinai Hospital in New York City, calls "an uncontrolled experiment on America's children."

Each year the U.S. Environmental Protection Agency (EPA) reviews an average of 1,700 new compounds that industry is seeking to introduce. Yet the 1976 Toxic Substances Control Act requires that they be tested for any ill effects before approval only if evidence of potential harm exists — which is seldom the case for new chemicals. The agency approves about 90 percent of the new compounds without restrictions. Only a quarter of the 82,000 chemicals in use in the U.S. have ever been tested for toxicity.

Studies by the Environmental Working Group, an environmental advocacy organization that helped pioneer the concept of a "body burden" of toxic chemicals, had found hundreds of chemical traces in the bodies of volunteers. But until recently, no one had even measured average levels of exposure among large numbers of Americans. No regulations required it, the tests are expensive, and technology sensitive enough to measure the tiniest levels didn't exist.

Last year the Centers for Disease Control and Prevention (CDC) took a step toward closing that gap when it released data on 148 substances, from DDT and other pesticides to metals, PCBs, and plastic ingredients, measured in the blood and urine of several thousand people. The study said little about health impacts on the people tested or how they might have encountered the chemicals. "The good news is that we are getting real data about exposure levels," says James Pirkle, the study's lead author. "This gives us a place to start."

For the complete article, go here: http://ngm.nationalgeographic.com/2006/10/toxic-people/duncan-text/1

Anti-Aging, Cosmetic Acupuncture and Detox at Duquette Strength Clinic

2008-09-02T20:45:00.000-07:00

Starting in September 2008, we will be offering Cosmetic Acupuncture as part of Duquette Strength Clinic’s Anti-Aging Program!

Here is what the package consists of:

10 Cosmetic Acupuncture Treatments
* ten 1-hour sessions performed by a licensed doctor of traditional Chinese medicine and cosmetic acupuncture specialist
* recommended schedule: 2 sessions a week for the first 2 weeks then 1 session a week for the final 6 weeks
* you will experience noticeable results after 3 – 5 sessions

Although every case is unique, this is what you can expect from cosmetic acupuncture:

Although the changes in your appearance won't be as dramatic as a surgical face lift, the main goal of cosmetic acupuncture isn't to "change" your appearance; it's to ENHANCE it by: improving your skin elasticity and texture, as well as increasing muscle tone and reducing fine lines by stimulating your natural collagen production. Acupuncture in general is used to enhance localized circulation to any specific area of the body. When its target is specialized to the tissues of the facial area, the result is a glowing, healthy complexion. Increased oxygenation of the face = improved nutrient delivery and toxin exchange.

Plastic surgery or Botox injections have nothing to do with health but cosmetic acupuncture is all about enhancing the health of your face from the inside out. You actually look better because you improve the physiology of the area you are affecting. There's virtually no pain and best of all, it's non-invasive.

As great as cosmetic acupuncture is, there's more to Anti-Aging than just looking younger! I personally do not agree with people risking and sometimes sacrificing their health and wellness to merely look a certain way. We live in a day and age where people would rather turn to plastic surgery, tanning beds, steroids, and dangerous drugs than health in an attempt to look younger. The Duquette Strength philosophy is tied into the principle of "form fits function". If you seek health, performance and beauty will follow. And this kind of beauty isn't artificial; it's SUSTAINABLE! This is why we are including 2 Lifestyle and Nutrition Consultation Sessions to help you re-vitalize your body through a personalized exercise and nutrition program.

Here is what is included in your consultation:
* lifestyle consultation = a comprehensive plan for success + a detailed outline of your personal exercise requirements
* nutrition consultation = body composition analysis + a specialized anti-aging diet and supplementation program

The regular price for the Duquette Strength Anti-Aging Package is $1200 but as part of our special September promotion, we are offering this package for two monthly payments of $500. This offer expires on September 30th, 2008.

To book a free consultation, call 604.530.8840.

If you want to learn more about Cosmetic Acupuncture then watch this:

In addition to the Anti-Aging Program, we are also offering a 5-Session Infrared Sauna Package for $50! The regular price for this package is $75. This offer also expires on September 30th, 2008.

Here is what you can expect from regular infrared sauna treatments:
* fast and effective relief from chronic joint and muscle pain
* accelerated recovery from surgery and intense exercise
* rejuvenation of skin and fascial complexion
* stimulation of your metabolic rate
* biotoxin and heavy metal detoxification
* burn 300-500 calories in a single 30-minute session!

NBA Fit: How Basketball Players Train

2008-08-10T13:43:00.000-07:00

Part 1

Part 2

Part 3

Healthy Homemade Granola Recipe

2008-07-22T22:10:00.000-07:00

Reducing Wrinkles with Face Yoga

2008-07-11T00:31:00.000-07:00

Not all forms of exercise should be practiced at the gym. Facial Yoga is an effective and often neglected way of promoting elasticity, tone, and firmness of the fascial muscles which results in a healthier and more youthful appearance.

Botox? Plastic surgery? Ninja please. That's so 2005. Duquette Strength Clinic offers comprehensive Anti-Aging strategies based on nutrition and lifestyle consulting, personalized exercise, total-body detoxification, cosmetic acupuncture, and facial Yoga exercises to promote a more youthful appearance from the inside out. Beauty is NOT only skin deep. It's time we started promoting TRUE health all the way from the outermost layers of the skin to the deepest layers of the core.

If you want to maintain a youthful appearance into your 40's, 50's, and even 60's, I would HIGHLY recommend this program for you.

Marilyn Manson Supports the Food Pyramid

2008-07-11T00:07:00.000-07:00

Human Weapon: Russian Sambo

2008-07-04T00:15:00.001-07:00

As you can see from all of my posts, I clearly love the martial arts. In the infancy of my martial arts journey, I trained exclusively in Russian Sambo under Vadim Slavin with my friends John "Babyface" Thompkins (Brazilian Jiu-Jitsu brown belt), Ami Palmer (Japan-Open submission wrestling champion), and Emily Kwok (Brazilian Jiu-Jitsu world champion) back when she was just a beginner.

And although I no longer consider myself a Sambo practitioner, my overall fighting style is still heavily influenced by what I learned in those days.

Check out this great episode of Human Weapon:

Part 1

Part 2

Part 3

Part 4

Part 5

Aphrodisiacs & Zinc

2008-06-27T14:01:00.000-07:00

The Kitchen Vixen wants you to trick your date by secretly incorporating aphrodisiacs into your salad dressing.

Human Tetris and Treadmill Madness

2008-06-26T18:38:00.000-07:00

Introducing a new type of sport that requires strategy, adaptability, lightning-fast reaction times, speed, stamina, black-belt flexibility, and yogi-like body awareness. Who needs the Olympics when you have Human Tetris and Treadmill Madness?

Human Tetris

Treadmill Madness

Unique Stability Ball Training

2008-06-26T00:52:00.000-07:00

Dave Copeland demonstrates a unique application for a Swiss Ball (a.k.a. Physio or Stability Ball). Most definitely an excellent sensitivity and balance drill.

Meet Henry Rollins

2008-06-24T08:48:00.000-07:00

I'm a big fan of Henry Rollins. Not necessarily of his various musical projects such as Black Flag or Rollins Band, but of the man himself. So who is Henry Rollins? Well he's the guy that wrote this:

The Iron by Henry Rollins

"I believe that the definition of 'definition' is reinvention. To not be like your parents. To not be like your friends. To be yourself. Completely.

When I was young, I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid as it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever. But even with friends, school sucked. Teachers gave me a hard time. I didn’t think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P lifted him off the ground and pinned him to the blackboard. Mr. P could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn’t even drag them to my mom’s car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P’s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn’t looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention that I ever did in any of my classes. I didn’t want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P would give me a shot and drop me in the hallway, sending my books flying. The other students didn’t know what to think.
More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break, I was walking to class, and from out of nowhere Mr. Pepperman appreared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn’t say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from the ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn’t have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you’re made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

The Iron is the best anti-depressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the greatest reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go, but two hundred pounds is always two hundred pounds."

Omega-3 Fats

2008-06-23T22:14:00.000-07:00

By the Kitchen Vixen, Elizabeth Brown

RIP George Carlin

2008-06-23T02:13:00.000-07:00

May 12th, 1937 - June 22nd, 2008

"The paradox of our time in history is that we have taller buildings but shorter tempers, wider Freeways, but narrower viewpoints. We spend more, but have less, we buy more, but enjoy less. We have bigger houses and smaller families, more conveniences, but less time. We have more degrees but less sense, more knowledge, but less judgment, more experts, yet more problems, more medicine, but less wellness.

We drink too much, smoke too much, spend too recklessly, laugh too little, drive too fast, get too angry, stay up too late, get up too tired, read too little, watch TV too much, and pray too seldom.

We have multiplied our possessions, but reduced our values. We talk too much, love too seldom, and hate too often.

We've learned how to make a living, but not a life. We've added years to life not life to years. We've been all the way to the moon and back, but have trouble crossing the street to meet a new neighbor. We conquered outer space but not inner space. We've done larger things, but not better things.

We've cleaned up the air, but polluted the soul. We've conquered the atom, but not our prejudice. We write more, but learn less. We plan more, but accomplish less. We've learned to rush, but not to wait. We build more computers to hold more information, to produce more copies than ever, but we communicate less and less.

These are the times of fast foods and slow digestion, big men and small character, steep profits and shallow relationships. These are the days of two incomes but more divorce, fancier houses, but broken homes. These are days of quick trips, disposable diapers, throwaway morality, one night stands, overweight bodies, and pills that do everything from cheer, to quiet, to kill. It is a time when there is much in the showroom window and nothing in the stockroom. A time when technology can bring this letter to you, and a time when you can choose either to share this insight, or to just hit delete...

Remember; spend some time with your loved ones, because they are not going to be around forever.

Remember, say a kind word to someone who looks up to you in awe, because that little person soon will grow up and leave your side.

Remember, to give a warm hug to the one next to you, because that is the only treasure you can give with your heart and it doesn't cost a cent.

Remember, to say, 'I love you' to your partner and your loved ones, but most of all mean it. A kiss and an embrace will mend hurt when it comes from deep inside of you.

Remember to hold hands and cherish the moment for someday that person will not be there again.

Give time to love, give time to speak! And give time to share the precious thoughts in your mind.

AND ALWAYS REMEMBER:

Life is not measured by the number of breaths we take, but by the moments that take our breath away.

If you don't send this to at least 8 people....Who cares?"

- George Carlin

Sleep Deprivation Lowers Life Span

2008-06-23T01:22:00.000-07:00

"There is plenty of compelling evidence that sleep is the most important predictor of how long you will live-perhaps more important than whether you smoke, exercise or have high blood pressure or cholesterol levels," says Stanford University psychiatry professor William Dement.

Gain Weight Like a Sumo Wrestler

2008-06-21T14:10:00.001-07:00

Thanks for nothing mom and dad. Thanks for shortchanging me in the genetics department yet once again. Not only am I shorter than the average sumo wrestler who towers over me at a height of 5'10" (I'm a gnome-like 5'9"), but I'm also cursed with the somatotype (metabolic body-type) of an ecto-mesomorph who is relatively smaller boned while being naturally lean and muscular. Only endomorphs who are bigger-boned with a higher propensity to gain weight easily (muscle and fat) can excel in the great noble tradition of sumo.

Once upon a time as a teenage bodybuilder living on a daily diet of almost 5,000-calories a day, I just couldn't push myself over and beyond a bodyweight of 200-pounds at 14% body fat no matter how hard I tried, although in retrospect, I was still way too active to bulk up effectively. Since sumo scouts only consider prospects who are naturally 400-pounds or over, I never even stood a chance of making it.

Only if I had a guide like this back then. I could've been a contender. I could've been somebody.

Based on my research of various sumo traditions, here is a step-by-step guide on how to gain weight like a sumo champ:

1. Skip breakfast.

The junior rikishi (rookie) wakes up at 5 o'clock in the morning for "rookie training" which involves cooking the lunch, doing chores around the stable, cleaning and preparing the communial bath, sponge bathing senior sumo wrestlers, and holding a sekitori's (pro sumo competitor) towel for whenever he needs to dry himself off. This can take several hours and he is forced to wait until noon to eat with the rest of his stablemates. In the meantime and between-time, he is not permitted to have any breakfast, thereby keeping him in a temporary state of starvation which not only depresses his metabolism, but also increases the likelihood of over-eating during lunch. In the end, his body will crave calorie-dense foods and he will want to devour every carbohydrate and fat food in sight. He also places his body into fat-storage mode so that when he does eat, the excess calories stand a higher likelihood of becoming body fat.

2. When you can't possibly take another bite, take three more.

At 12 o'clock it's finally lunch time! And Miller... I mean Asahi time! To a sumo-rookie, there is no such thing as over-eating. Chankonabe is a simmering stew made with fatty meats, fish, whole eggs, cabbage and vegetables. Cabbage, interestingly enough, belongs to a category of foods which contain substances called goitrogens. Goitrogens interfere with proper iodine metabolism in the thyroid gland and therefore may contribute to hypothyroidism which can manifest in the form of weight-gain. Chankonabe is meant to be eaten with buckets of refined white rice and washed down with beer. The ultimate goal is to break the 3,000-calorie per meal barrier and finish with a grand total of over 10,000-calories-a-day. Those sumo wrestlers really know how to party it up. It was Arnold Swarzennegger who once proclaimed, "Milk is for babies, real men drink beer!". And when you think about it, who's more MAN than a sumo-wrestler? By drinking tons of beer, you infuse the body with an optimal combination of simple sugars and alcohol which not only lowers testosterone output but also puts a halt on efficient fat-metabolism. When alcohol is present in your body, fat burning stops since the alcohol has to be metabolized first. Therefore, this is the magic formula to place your body into fat-gaining overdrive! If you really want, no, NEED to gain a lot of weight fast, this is how you do it: combine over-eating of foods high in fat and refined carbohydrates with beer at every meal.

3. Nap after eating.

Who doesn't love a little siesta now and then? By taking a little nappy-break after a big meal, you drive your metabolism even lower and conserve more energy, giving your body an opportunity to convert all of those excess calories to body fat undisrupted by superfluous physical activity. The last thing you want to do after a big meal is go for a walk or be active, since it's proven that doing this will decrease the possibility of storing excess calories as body fat. Over-eating, lounging around and taking frequent naps after eating can help you gain the weight you need to be the next sumo superstar.

4. Believe in yourself and stay positive!

Sometimes it's going to be hard to stuff another meal into your fat, bloated, distended face. Or you may no longer feel like napping. Or maybe the fact that sumo wrestlers have an average life expectancy of only 60 depresses you. Or maybe you're concerned about the onset of type-2 diabetes, high-blood pressure, the high incidence of heart attacks among fellow sumo wrestlers, potential liver damage from the excess beer or even arthritis from the constant stress of being so heavy. But hear me now and believe me later: negative thinking like this will only fill your head with unnecessary worry and scientific facts. Remember, Rome wasn't built in a day, a journey of a thousand pounds begins with the first bite and when the going gets tough, eat, drink, and be merry! Now go get me another beer you rishiki-bastard and let's have some more chanko!

Disclaimer: I don't really have a fascination with sumo nor do I have dreams of making it as a sumo wrestler.

Conclusion: For those of you who routinely skip breakfast, starve yourself for long-periods of time, overeat, live a sedentary lifestyle, drink beer every day and still wonder why you're gaining weight, now you know.

And now a word from our sponsors:

Childhood Obesity

2008-06-21T10:57:00.001-07:00

"If there's a magic cure for childhood obesity, it's parental awareness."

But what happens when the parents themselves have zero self-awareness or a complete lack of consciousness for health and well-being? Aren't the most basic requirements for human survival based on how to live, how to eat properly, and how to ensure self-actualization? Isn't self-preservation the highest law of human survival? How can these people continue to exist being so small-minded? When 2 out of 3 adults are overweight, there is something (or several things) very flawed in the conventional educational and social system when it comes to promoting fundamental human survival skills.

I am appalled that there are so many parents who abuse their children through an act of sheer ignorance and ineptitude. If I had to face the shame, ridicule, ostracization and the resulting diminish in self-confidence and self-esteem from growing up as an obese child, I'd be more than spiteful at my parents. What's even worse is when parents defend the right to be obese like it's a personal choice and an expression of individualism. Stupidity should be painful but the children are always innocent. No child deserves this.

Eat Your Whole Grains

2008-06-21T02:10:00.000-07:00

Sex sells whole grains. Let's all be kitchen vixens with Elizabeth Brown.

Meet Krishnamurti

2008-06-21T00:44:00.000-07:00

Jiddu Krishnamurti is my hero and has been one of the most influential figures in my life. He is truly the most intelligent human being I have ever studied and was more of a father to me than my own biological father was. If he could see me now, living, learning, and teaching, I know that he would approve of the person I have developed into. I have read his book 'The Awakening of Intelligence' more times than I can remember. Through these clips, I hope to share Krishnamurti's wisdom and influence with you. Watch them and let me know what you think.

Life Story and Teachings Part 1

Part 2

Part 3

Part 4

Part 5

A member of the audience asks Jiddu Krishnamurti, "Who are you?" Listen to his reply.

Why Don't You Change?

Part 1

Part 2

Meet Bruce Lee

2008-06-20T23:42:00.000-07:00

Brief Introduction to Bruce Lee

This is a video clip I found of Bruce personal training James Coburn in martial arts. He first videotaped the training session then edited his commentary and feedback into the video. Bruce was definitely an amazing trainer.

Here is the "lost" Bruce Lee interview from the Pierre Burton Show filmed in 1971.

Although I wasn't necessarily a huge fan of Bruce Lee the kung-fu movie star, few people in the world have influenced and inspired me as much as this person has. Bruce Lee is a truly remarkable human being and the world will never see a man like him ever again.

Part 1

Part 2

Part 3

Warrior Nation - Gina Carano Special

2008-06-20T23:38:00.001-07:00

Part 1

Warrior Nation Part 1 of 3
Uploaded by TheGorilla

Part 2

Warrior Nation Part 2 of 3
Uploaded by TheGorilla

Part 3

Warrior Nation Part 3 of 3
Uploaded by TheGorilla

Chocolate Mint Recovery Shake by the Kitchen Vixen

2008-06-20T00:00:00.000-07:00

She actually refers to herself in the third person as the "Kitchen Vixen"! How adorable is that.

Interesting use of blackstrap molasses and chocolate mint leaves. I'm gonna try it!

Food Doctor Diet Club - 10 Principles of Good Nutrition

2008-06-18T20:56:00.000-07:00

Overall, I think these video clips by the Food Doctor Diet Club are pretty good but there are just a couple of topics in each clip that I don't necessarily agree with. I'll add my commentary below with a full reasoning behind why I disagree. In the end, I would still recommend them to anyone looking for some basic principles of good nutrition. Watch the clips and tell me what you think of them.

Principle 1 - Protein + Complex Carbs

Principle 2 - Stay Hydrated

Principle 3 - Eat a Wide Variety of Food

Principle 4 - Meal Frequency

Principle 5 - Always Eat Breakfast

In the sample breakfast provided, Ian Marber recommends some cereal or muesli with a few nuts for protein. But there's one problem with this: nuts are NOT a source of protein; they're a primary source of monounsaturated FATS and a secondary source of incomplete proteins. If you were to calculate the total amount of protein in the sprinkling of nuts, you'd probably have around 5-grams of protein and almost three times as much fat. Don't get me wrong; almonds are very healthy... but they are most definitely not a protein food; they are a FAT food which happens to contain some incomplete proteins. Marber also recommends some plain yogurt as well... that's good right? Yeah but he's pointing to a huge 500-mL container of plain yogurt. How much of that are you supposed to have? The whole thing? Half? Although the other example of having eggs and toast is better, he doesn't specify what kind of bread you should eat. And he recommends orange juice but doesn't differentiate between store-bought, pasteurized vs freshly-squeezed. Compared to the "average" English diet, it's a big improvement... but that's not saying much. The bottom line is that it's far from optimal; especially with the influx of sports nutrition information we have at our disposal. And this is what most nutritionists tend to do; they simply make a comparison between an "average" meal and their version of a relatively "healthier" meal as opposed to promoting an meal which promotes advanced principles such as the acid/alkaline balance of foods, nutrient-timing, and so on. That muesli + nuts + plain yogurt combination doesn't look all that appetizing to me and the egg + toast meal combines way too many carbohydrates (2 slices of bread = 55-grams of carbs) with way too much fat (6-grams of fat per whole egg and possibly 1-tbsp of butter on the toast?). Why not just recommend a whey protein smoothie made with organic flax oil, greens powder, and frozen mixed berries?

Principle 6 - Avoid Sugar

Principle 7 - Exercise is Essential

It's important to educate the public on the differences that exist between the many different TYPES of exercise as not all exercise is created equal. So instead of asking, "Do you exercise regularly?" the most pertinent question is, "How structured, intense, or goal-specific is your workout program?" Even when we solely discuss weight-training by itself, there's a TON of variability between all of the different weight-training techniques. For example, you can stimulate the increase of strength with a minimal increase in muscle by emphasizing static (isometric) training; you can improve joint stabilization and improve muscular balance by performing specialized postural exercises; or you can stimulate the development of muscle mass (hypertrophy) by incorporating bodybuilding techniques. Although all of the different techniques listed above fall under the umbrella of "weight-training" the overall effect of each technique is very specific.

If you, like most of the people in the video clip consider 'walking' to be a form of exercise, you're either REALLY out of shape or have no idea what EFFECTIVE exercise means. And to promote just "kicking around a ball with the kids in the back yard" as a form of exercise is just pathetic. And before you proclaim, "It's better than sitting on the couch," did you actually see some of those people in the clip? They don't look like they've ever exercised a single day in their lives. Why is the emphasis placed solely on 'how much time' they spend on what they falsely think is exercising when it's clear that they have no idea what exercise really is? The big problem here is that these people have no concept of maintaining high personal standards for fitness nor do they know how to differentiate between meaningful, purposeful exercise and general physical activity. This is problematic because these people may actually believe that they are doing everything possible to stay healthy when the actual benefits of what they're doing are negligible at best.

Principle 8 - The 80:20 Rule for Cheating

Generally, people should follow a specific schedule for "cheating" on their diets. When it comes to nutrition, purposeful "cheating" is a scheduled over-eating phase where you consume a higher number of calories and eat more high-glycemic carbs and fats than usual to re-stimulate your metabolism. Doing this once a week will actually ENHANCE the rate of your fat-loss. It's not just about giving yourself a break from the rigors of dieting, it's a legitimate nutritional strategy.

So when is the best time to go for a plate of pasta and gelato? Immediately following strength-training to take advantage of the 'Metabolic Window of Opportunity'.

Here's some supporting research courtesy of my good friend Christian Finn:

"Researchers from the Department of Kinesiology at the University of Nevada studied the effects of weight training on the thermic effect of food. They measured the metabolic rate of subjects who ate a high-carbohydrate meal containing 660 calories with and without a prior bout of weight training. Interestingly, there was a higher thermic effect in the exercise trial than in the non-exercise trial.

In fact, the thermic effect of food was 73% greater after the weight training trial than in the control trial. The researchers think part of this response is due to the energy cost of glycogen synthesis. Glycogen is the name given to carbohydrate stored in your body. When you train hard, your glycogen stores are used for energy. If you train hard on a regular basis without replacing the glycogen your body uses, your performance during high-intensity exercise is likely to get worse rather than better.

Research from Washington University School of Medicine also shows that the calories in a meal high in fat or sugar are less likely to be stored as fat if you eat them after exercise.

The study shows that 60-minutes of exercise helps to "divert" fat and sugar into muscle, rather than fat tissue. Specifically exercise increases the activity of enzymes responsible for transporting sugar and fat into your muscles.

Studies show that the thermic effect of a meal is also 50% greater in men who train with weights compared with men who are sedentary. In other words, if you train with weights on a regular basis, the effect on your metabolic rate means that you'll burn off more of the calories you eat."

So the bottom line is this: If you're going to "cheat" on your diet, make sure that it's immediately after your workout. This is why I tell all of my clients to eat extra-carbs after a brutal training session.

Principle 9 - Make Time to Eat

Principle 10 - Eat Fat to Lose Fat

Welcome to the Church of Fiber

2008-06-18T16:33:00.000-07:00

Legit nutritional information emphasizing the importance of high-fiber foods delivered in an infomercial format. Brenda Watson speaks in a strange language only Americans can understand. "Only in America!" as the late, great Don King used to say. I'm surprised she didn't start walking down the aisles palm-striking people on the forehead screaming, "Hallelujah!"

Part 1

I'm going to come out with the Water8-12 Diet (tm) which promotes drinking 2 to 3-Liters of water a day. This diet detoxifies the body, promotes regularity, increases metabolism, and even cures thirst! I'm going to make millions and have my own PBS special too!

Part 2 - Introduction to Fiber

I don't agree with saying that you can lose weight (or body fat to be more specific) even without exercising. I mean look at those mindless drones nodding their head in approval when she says that; I bet it's music to their ears. Sure it's possible but generally, a decrease in bodyweight resulting from caloric restriction sacrifices lean muscle along with the fat, in fact, up to 50% of the total weight lost, whereas weight-loss resulting from the combination of proper muscle-building strength-training, cardio and a fat loss specific diet result in 100% of the weight-loss coming from fat loss. Exercise is essential for OPTIMAL results from your new diet - and let me specify not just ANY exercise, only exercise that is specific to your goals. Even the Food Doctor agrees with me on this one (see Food Doctor Diet Club Clip 7).

The right perspective to have is that dietary modifications merely set up the body to either burn more fat or build more muscle from your workouts. It's like wanting to burn something down - let's say your neighbor's house because you're mad at him for playing Nickelback's latest CD all night. You can't just throw a lit match on the thing - trust me, I know - it doesn't work. Making positive changes to your diet is like strategically dousing the house with gasoline; whereas 'training' is the spark that sets the whole thing ablaze. Yes I LOVE to light things on fire! I am a recovering pyromaniac. Counseling has been very effective.

Part 3 - Water, Water, Water

Brenda wanted to use Water8-12 (tm) in the last segment but I had it trademarked already. Next I'm going to trademark 'air' but Gene Simmons might've beaten me to it.

Part 4 - "Normal" Diet vs "High-Fiber" Diet

Part 5 - Metabolism Boosting

Part 6 - Meal Frequency

Something to keep in mind about increasing your metabolism by eating more often (i.e. eating every three-hours) is the overall thermogenic cost that the metabolic processing of food (thermic effect of food or TEF) has on the body. The digestion, absorption, transport, metabolism, and storage of energy from ingested food results in up to 20% of your days total energy expenditure. That means up to 20% of your daily caloric intake goes to supply the entire digestive process. I think of every meal as a mini-workout and every workout burns some calories. The more often you work out, the more often your metabolism spikes through the day.

But then that opens up a whole different can of worms altogether (Mmmm canned worms).
For example, which foods increase your metabolism the most? What about the nutrient timing factor (i.e. metabolic window of opportunity - the post-training meal)?

Increased Thermic Effect of Feeding — "While all macronutrients require metabolic processing for digestion, absorption, and storage or oxidation, the thermic effect of protein is roughly double that of carbohydrates and fat. Therefore, eating protein is actually thermogenic and can lead to a higher metabolic rate. This means greater fat loss when dieting and less fat gain during overfeeding."
- Dr. John Berardi

So you should eat a relatively higher protein diet. Here's more from John:

"Reduction in Cardiovascular Risk — Several studies have shown that increasing the percentage of protein in the diet (from 11% to 23%) while decreasing the percentage of carbohydrate (from 63% to 48%) lowers LDL cholesterol and triglyceride concentrations with concomitant increases in HDL cholesterol concentrations."

Okay so I'm sold on the higher-protein topic. Since whey protein isolate has the highest biological value (BV) of any protein, I'm going to get all of my protein from whey protein powder. What do you think of that?

"Increased Provision of Auxiliary Nutrients – Although the benefits mentioned above have related specifically to protein and amino acids, it's important to recognize that we don’t just eat protein and amino acids – we eat food. Therefore, high protein diets often provide auxiliary nutrients that could enhance performance and/or muscle growth. These nutrients include creatine, branched chain amino acids, conjugated linoleic acids, and/or additional nutrients that are important but remain to be discovered. This illustrates the need to get most of your protein from food, rather than supplements alone."

Okay so maybe that's not the best idea. We should still eat whole foods high in protein for all of the complementary nutrients they offer.

So in the end, make sure that you understand eating more often really translates into eating PROTEIN and complex carbs (see Food Doctor Diet Club Clip 1) more often!

Patrick Bateman's Morning Shower Routine

2008-06-18T16:04:00.001-07:00

This clip actually looks a lot like my morning shower routine. I've recently begun an exfoliating, toning, moisturizing, anti-aging eye creaming, and talking to myself in the mirror program. I'll keep you updated on how it's going.

This Patrick Bateman guy seems like someone I'd like to be friends with.

PS - I'm a HUGE Christian Bale fan but 'I'm Not There' was a big disappointment.

Tony Robbins' Biography

2008-06-17T17:55:00.001-07:00

Part 1

Part 2

Part 3

Part 4

Part 5

Anthony Robles

2008-06-17T10:32:00.001-07:00

Rich Franklin Workout

2008-06-16T21:51:00.001-07:00

Sean Sherk Caveman Training

2008-06-16T21:50:00.001-07:00

George St. Pierre and Friends

2008-06-16T21:45:00.000-07:00

Featuring training partners Denis Kang and David Loiseau

The Meatrix

2008-06-16T20:59:00.000-07:00

Part 1

Part 2 - The Revolting

Part 2.5

Don't think these Meatrix videos are accurate? Then watch this. Warning: It's not for the faint of heart.

Meet Your Meat

Meet Richard Simmons

2008-06-16T02:25:00.000-07:00

Laugh at him if you want but Richard Simmons speaks the truth.

Understanding Sciatica and Piriformis Syndrome

2008-06-16T02:12:00.001-07:00

Dr. Ron Rothenberg Discusses Anti-Aging

2008-06-16T01:56:00.000-07:00

Meet Dr. Peter D'Adamo: Proponent of the Blood-Type Diet

2008-06-16T01:26:00.001-07:00

On chemical and genetic differences between the blood-types

On compliance while on the Blood-Type diet

On type A's:

On type B's and AB's:

On type O's:

Acupuncture Reduces Post-Surgical Pain

2008-06-15T20:47:00.001-07:00

The Deadlift featuring Mike Mentzer

2008-06-15T19:49:00.001-07:00

Michael Jordan on Failing

2008-06-14T12:54:00.000-07:00

Meet Rickson Gracie

2008-06-14T03:43:00.001-07:00

From the Discovery Channel

"My better is better than your better."

2008-06-13T22:37:00.000-07:00

An interview with Ori Hofmekler - The Anti-Estrogenic Diet

2008-06-13T05:08:00.000-07:00

Pumping Iron Interview with Arnold Swarzeneggar

2008-06-13T04:43:00.001-07:00

Part 1

Part 2

Meet Gina Carano: The World's Top Female MMA Fighter

2008-06-13T04:36:00.000-07:00

Chef Jean Pierre Shows You How to Dice an Onion

2008-06-13T04:30:00.000-07:00

Penn & Teller Bullshit! Episode on Obesity

2008-06-13T04:15:00.002-07:00

Part 1

Part 2

Part 3

Penn & Teller Bullshit! Episode on Bottled Water

2008-06-13T04:06:00.002-07:00

Part 1

Part 2

Penn & Teller Bullshit! Episode: Eat This!

2008-06-13T03:59:00.000-07:00

Part 1

Part 2

Part 3

Penn & Teller Bullshit! Episode on Exercise vs Genetics

2008-06-13T03:47:00.001-07:00

Part 1

Part 2

Part 3

Introduction to the Postural Reprogramming System

2008-01-10T12:09:00.000-08:00

The Postural Reprogramming System (PRS) is an active form of therapy designed to help improve your posture, balance, and functional movement.

The PRS identifies and corrects muscular imbalances which contribute to chronic stiffness and pain, while re-educating your body on effective movement patterns and optimizing your body’s natural postural settings.

The exercises of the PRS act as specialized tools designed to release tight muscles which restrict mobility and warp the body out of its proper alignment. At the same time, weak muscles which are incapable of adequate support become stronger by having to work against the resistance of tight, opposing muscles. The body essentially becomes stronger by fighting its own myofascial restrictions and structural rigidity. The result: decreased pain, increased freedom of motion, a stronger mind-body connection and enhanced self-expression.

After just one session, you will feel more connected to your body than ever before. In a matter of days, you will begin to achieve a harmony of strength and flexibility, while simultaneously improving core strength, body awareness, balance, and coordination. You will experience an increase in energy while appearing taller, slimmer and more confident.

What does your standing baseline posture look like? More importantly, however, what does it communicate about you and your body? By comparing your posture to the four posture types outlined above, we can predict the dominant muscular imbalances which may be taking your body hostage. In addition to eliminating the root cause of your chronic aches, stiffness and pain, postural reprogramming also gives you total awareness over your non-verbal communication and channels of self-expression. Only when you assume total control over your body do you also assume control over what you convey to those around you. Whether you're conscious of it or not, up to 97% of communication is non-verbal.

For a variety of reasons, the first logical step in designing a personalized exercise program is to address posture, as the first objective of any training program is to re-balance the body and assess its function. The initial postural analysis determines how the content of the future training curriculum will be prioritized in order to offer the best overall results for each and every workout.

So how does posture become affected in the first place? There are three main causes for the perpetuation of poor posture: a) Poor Work and Lifestyle Ergonomics, b) Structural Imbalances, and c) Inefficient Movement Patterns. To achieve permanent postural correction, each problem has to be addressed independently. This is exactly what the Postural Reprogramming System is designed to do.

A DS postural-analysis represents the first step in the personalization stage of program design. The PRS not only identifies and corrects muscular imbalances contributing to postural misalignment, but it also enhances total-body awareness while re-educating an individual on effective movement. Once more challenging exercises are introduced as part of a comprehensive strength and conditioning program, it even helps to deliver results at a faster pace.

Salmon Sashimi with Steamed Kabocha

2007-11-05T13:29:00.000-08:00

Since everyone always asks me what I eat for lunch, I'm going to start posting what I have for lunch on random days to give you an idea of how I eat.

Salmon Sashimi with Steamed Kabocha and Swiss Chard Salad

Protein: Protein is the centerpiece of every meal. And there are few protein sources that are of higher quality than sockeye salmon sashimi. Fresh and undenatured by heat, salt, or acid, this is protein in its truest form. High in essential fats (omega-3 oils), wild salmon sashimi is one of the cleanest protein sources known to man.

I’ll be the first one to admit that there’s a lot of food on this plate. And in fact, I didn’t finish all of it so I can't really say that's it's ONE meal. My goal whenever I sit down to eat is to consume 30-grams of high-quality protein.

I once used to eat sashimi with low-sodium soy sauce but lately I’ve gotten accustomed to eating raw fish with pickled ginger instead.

Carbohydrates: Steamed kabocha squash, a.k.a. Japanese pumpkin

This is one of my favorite diet foods because it has the starchy consistency of a potato without the high carbohydrate calories. It tastes like a yam except it’s got an exceptionally sweet and buttery texture. And it’s considerably lower in carbs and hence, calories. Check out the head to head stats: 1-cup of yams = 37-grams of carbs; 1-cup of kabocha = 13-grams of carbs. That’s a big difference! And let’s not forget about the vitamin content. It’s deep yellow/orange-colored flesh reflects the presence of lutein and other carotenoids.

Fats: Not much except for the omega-3 fatty acids in the sockeye salmon.

Vegetables: Swiss Chard Salad

Like most leafy, green vegetables, swiss chard is extremely high in nutrients yet very low in calories. This leafy red and green vegetable is the perfect compliment to this meal, both nutritionally and aesthetically. I love the splash of red that it gives off on the plate. Taste-wise, I find that it’s actually got a uniquely sweet flavor. In addition to being incredibly high in vitamins K, A, and C, swiss chard is also a good source of minerals: manganese, magnesium, potassium and iron.

To accompany my very Japanese lunch, is of course, a pot of matcha green tea. Since matcha is a powderized form of green tea, you get more of the catechin/polyphenols which makes it nutritionally superior to using standard teabags. I know that matcha is getting a lot of positive press these days but I've always liked drinking green tea because I feel "cleansed" whenever I have it with lunch.

My Breakfast Protein Shake

2007-11-03T13:24:00.000-07:00

When you look at all of the potential health benefits it has to offer, a morning protein shake is your best option when it comes to breakfast. Seriously, nothing even comes close to matching the nutrition you can get from a protein shake.

It’s fast and easy to prepare and you can even have it while you’re driving to work.

Look at all of those girly men walking around with their tall Americanos from Starbucks. Look at them walking around all catabolic and dehydrated while I’m bouncing around in positive nitrogen balance. I’m going to go and splash some cold water on their faces and maybe they’ll wake up to the reality that they don’t need caffeine first thing in the morning, they need whey protein!

Instead of loading up my shake with superfluous ingredients like bee pollen and echinacea, I stick to the tried and tested essentials like whey protein, glutamine, greens and flax oil. The protein shake itself is just a means to assemble the most-nutritious essential sports nutrition ingredients in one blender. How else can you take in concentrated greens? Organic flax oil? Glutamine? You can’t. Not unless you want to vomit green powder and oil.

Here’s my personal protein shake recipe:

* Dream Protein (New Zealand-source, organic whey protein isolate): 25-grams

* Organic Flax Oil (or Udo’s Choice Mixed Oils): 1.5-Tbsp

* L-Glutamine: 5-grams or 1-tsp

* Greens First (concentrated greens powder): 1-serving or 1-Tbsp

* Creatine monohydrate (only after workouts): 5-grams or 1-tsp

Oh don’t forget the liquid base. But don’t use milk! Milk is for babies. Use water. And use 1 to 1.5-cups of frozen mixed berries in your shake depending on how thick you like it.

Another tip is to buy your frozen berries from Costco. You can grab BIG bags for everyday low, Costco prices. Everyone loves Costco. On the other hand, Safeway has the best frozen blueberries ever. They’re the size of golf balls I swear. For some reason, all of the other stores sell frozen blueberries that look like hamster droppings.

Try this protein shake recipe every morning for a week. I’m not kidding; if you don’t feel new and improved in every way imaginable I’ll give you my first born. That’s how confident I am in my shake.

Seminar at Joji's Hair Academy

2007-10-26T15:40:00.000-07:00

I recently performed a seminar at Joji’s Hair Academy on the topics of professionalism, posture, ergonomics, and nutrition. In addition to being the official trainer and fitness consultant to the entire teaching staff at Joji’s, I am brought in two to three times a year to cover various health-related topics as well as address professionalism-related issues such as focus and confidence. This was my fifth seminar at Joji’s in the past two years.

My goal as a seminar speaker is to educate, motivate and inspire the students to become the best that their respective industry has to offer. In addition to challenging them to take the step towards elite-status by promoting honest self-reflection and assessment, my job is to awaken a part of their spirit that lies dormant; the part of their spirit responsible for passion and excellence. In my opinion, one of the most important factors in success is confidence. And if the fostering of confidence is what it’s all about, it’s only right that I speak on behalf of posture and nutrition. An important, yet often neglected aspect of being a professional is the maintenance of optimal health and the prevention of chronic pain and stiffness caused by poor ergonomics and posture. After all, how effective can you be at work when you are tense, sore, and tired? How confident and focused can you be when you’re running out of steam halfway through your workday?

These important topics are almost never covered in any other educational program offered in Canada. Does it make sense to send professionals out into the workforce without first preparing them for a long and illustrious career? Why not give them the tools to ensure unlimited years of innovation and success? Careers are often cut short due to the development of chronic pain from long-term strain as a result of less-than-optimal positioning. And in a profession that is based on public interaction, suffering in silence isn’t conducive to projecting confidence in your abilities.

My final point of this seminar was this: Your client does not care about the fact that you just performed ten straight sessions without a break. Your client does not care about the fact that your back and neck are killing you. Your client does not care about the fact that you are feeling sick because of the unhealthy lunch you had FIVE hours ago. Your client doesn’t even need to know. The only thing your client cares about is the quality of your performance and the overall level of engagement. This is what ultimately leads to success regardless of the field you’re in. This is what will make your clients come back to you for more. When you are at work, you are a performer. And if you want to be a true elite, world-class professional, you will do everything in your power to maximize your performance. If you are not willing to invest the time and energy to ensure high-performance every single time, you will simply end up becoming a stepping stone for another professional who is more than willing to do so.

Inside the DS Toolbox

2007-09-01T15:27:00.000-07:00

To me, exercises are essentially tools. When driven by purpose and applied with precision and an understanding of the principles of Personalization, Prioritization, and Progression™, these tools come to life and help people achieve great things with their bodies. It goes beyond the question of which body part it works or the need to track sets and reps. It is not the tools themselves that possess this power, but the way these tools are applied that results in change. It is the inspiration behind our actions that matter most and not the actions themselves. Without inspiration and proper motivation, ‘action’ itself is empty. Within this category, I’d like to share some of my favorite tools with you to show you the breakdown of their applications at Duquette Strength – uncovering the inspiration and motivation behind the movements.

Emily Kwok: World-Champion

2007-09-01T15:10:00.000-07:00

My long-time friend Emily Kwok celebrated her first Brazilian Jiu-Jitsu world championship title by defeating Brazilian black belt Luciana "Luka" Diaz in the finals of the 2007 Brazilian Jiu-Jitsu World Championships by a score of 17 to 0. What makes this amazing feat even more impressive is the fact that Emily is only a brown belt in Jiu-Jitsu.

The 2007 Mundials were held in Long Beach, California, the first time this event has been held outside of Brazil. I made the difficult decision to not accompany Emily simply because I realized that I was superfluous in the grand scheme of things. She already had the support of her teammates and the guidance of Steve Kim and Tom DeBlass, incredibly talented Renzo Gracie Black Belts who I had the pleasure of training with at Ricardo Almeida’s academy. She was in very good hands.

In an amazing exhibition of respect and sportsmanship after their match, Luciana attempted to award Emily her own black belt while standing on the winner’s podium. Of course, Emily didn’t accept the gesture, and graciously told Luciana that it is not yet her time to be a black belt. However, they did exchange phone numbers to go shoe shopping on Sunset Blvd later on that day.

It has been a rollercoaster ride full of emotional ups and downs in the five-and-a-half years of supporting Emily through her meteoric rise to the top of the Jiu-Jitsu food chain. But in the end, it’s great to see all of her dedication and sacrifice pay off. The once out-of-shape, violent, and emotionally volatile white belt that I introduced to BJJ back in 2002 has developed into a strong, confident, violent, and emotionally volatile, world-champion professional athlete! I’m so proud of you Emily.

Note: To those of you at Spartacus Athletic who don’t remember who Emily is, she’s the psycho bitch who’d scream obscenities at me and kick me in the balls at the end of every single workout we performed there. Some things never change.

Congratulations to everyone from the Ricardo Almeida Jiu-Jitsu Academy in New Jersey for all your recent success and thank you for all your help in training and supporting Emily through her journey. I can’t wait to go back and train with you again in your new facility.