[Don’t be afraid to reach for big goals when you start something new. Sometimes we have a sub-conscious fear of success because success is new territory and an “unknown” – but success is built on facing the unknown – not running from it. It reminds me of a good quote by Sylvester Stallone, paraphrased, “When I get nervous and scared about an idea I have, then I know that it’s a good idea and I should follow through on it.”]
There’s a concept called the novice-effect that has been made popular by Mark Rippetoe, who is the author of one of the most important weight lifting books ever written called Starting Strength. The idea of the novice effect is that while a person who is advanced at an exercise can only make limited, set gains, someone who is completely new and has never before been introduced to a certain workout can make […]

Original post by rafael@thefitnessadviser.com (Rafi Bar-Lev)

I’m not big on yoga, as most of you know. Too much idle time for me. I’d rather be playing. But last Sunday (a beautiful, sunny, SUP kinda day), I caved to the pressures of my wife Carrie, who loves yoga, and attended a session. It was to be a multi-hour event (a “workshop”) so we brought pillows and fur blankets to be comfortable. As we’re entering the studio, bedding in tow, I run into Michael Anderson, the owner of CrossFit Malibu sitting in the atrium, sipping on a Starbucks coffee. I must have looked like a deer caught in headlights and he just grinned. Mark Sisson, Mr. Primal, with a furry blanket and just moments from striking a pose and singing some oms. I told him that nothing was going on here, mumbled something about research and that he hadn’t seen anything. We winked and went our separate ways. […]

Original post by Mark Sisson

 
For those who are interested in maintaining a healthy weight, finding low calorie alcoholic drinks is a common problem. In fact, one of the biggest reasons that so many people aren’t able to lose the weight is specifically because they are unaware just how many calories they are intaking through alcohol, with the culprit usually (but not always) being beer.
That being said, not all alcohol is equal and some has more calories than other. Here’s a breakdown of different kinds of alcohol and how many calories they’re packing:
1. Wines:
Dry Wine:  One Glass (3.5 FL OZ) has 157 calories.
Sweet Dessert Wine: One Glass (3.5 FL OZ) has 165 calories.
2. Beer:
Regular: One can has 153 calories.
Light: One can has 103 calories.
3. Vodka, Whiskey:
100 Proof Vodka: 1.5 FL OZ has 124 calories.
86 Proof Vodka: 1.5 FL OZ has 105 calories.
86 Proof Whiskey: 1.5 FL OZ has 105 calories.
The Bottom Line…
The bottom line, […]

Original post by rafael@thefitnessadviser.com (Rafi Bar-Lev)

With the whirlwind of the Primal Challenge behind us, I have been enjoying getting back into the normal swing of things. Although nothing stands still here for long, it’s kind of nice to return to a familiar rhythm. With the calendars well into October now, I have my sights on fall – and seasons in general. While the topic of evolution and seasonality is intriguing, what I’d like to discuss today is what the seasonal transitions inspire: the reflection, the experimentation, the renewal. It’s a perfect time, I think, to rejuvenate stagnant routines (e.g. the week’s monotonous dinner menu, the gym circuit, etc.) and envision new practices. For some of us, the imaginative exercise might simply help us appreciate our choices from a new angle.

Even though school begins and obligations resume that were on hiatus during summer, somehow fall always takes on a slower, more introspective feel. Perhaps it’s because […]

Original post by Mark Sisson

One of my self imposed mentors Craig Ballantyne recently did an interview with the world famous Dr. John Berardi, the owner of Precision Nutrition and I would like to pass along this information to you.

Boise’s Warrior Fit Body Boot Camp is looking out for you and providing the cutting edge-est (is that a word) information for your health and fitness.

So here they are:
=========================================================================================

CB: John, what are your post-workout nutrition recommendations? Do
they differ for overweight beginners compared to bodybuilders?

John Berardi:
In my opinion, if someone is training really hard with weights,
and is looking for a muscle building adaptation, you’d normally go
with a fast digesting protein-carb drink, maybe a two to one ratio,
drinking it during your training.

However, if someone is just exercising for a little fat loss I
think they can skip the post-workout drink all together.

If they’re not actually trying to force a big adaptation, grow
muscles, change the way that their muscle fibers perform under
endurance conditions, simply eating a healthy whole food meal is
recommended instead.

You’d use the same rules as we talked about earlier, eat whole food,
mostly plants, not too much, and I think they’re going to do fine.

So, I don’t necessarily think a post-workout drink would impede fat
loss, whether you drink it during or after, but I definitely think
it’s not necessary.

I like to keep it as simple as that. If you’re really trying to push
the envelope, and you’re truly trying to perform and grow, then yes,
these drinks are great.

CB: What are some of the simplest yet most effective changes that
a beginner can do for fat loss?

John Berardi:
Definitely a good question, Craig. With our coaching program, we
actually use a series of questionnaires and assessments to determine
what level a client is when they come to see us. There are generally
three levels that most clients fall into.

With beginner clients, we basically approach one habit at a time,
because people who are entirely new to eating well have a tendency
to become quite overwhelmed with the changes they have to make
through exercise and nutrition.

These are the people, who end up quitting early, or they try to
adopt 20 different habits at once, and they burn out after a couple
of months wondering what the heck happened.

With our coaching, we select one of the person’s habits that create
the biggest physiological change. I refer to this as the lowest
psychological resistance, and it’s an important combination. So,
what can you find has a big physical impact that someone can do
psychologically?

Well, for example, we have Lean Eating coaching. The first habit is
to start off with one gram of fish oil per one percent body fat.

When people are new to the program that’s the number one thing they
start with. We do that up to about 30 grams, so if someone is 20
percent body fat, they take 20 grams of fish oil a day. If they’re
30 percent, they take 30 grams a day.

We also have them throw a multivitamin in there each day. So, habit
number one is fish oil (one gram per percent body fat), and then a
multivitamin. We do this as the first habit because it’s really effective.

For starters, physiologically it kicks starts the body’s fat loss by
increasing metabolism, along with so many other benefits. It can
improve skin quality, and it helps you feel more full at each meal.

There’s also some new research showing that it fish oil impacts the
motivation “centers” in the brain. So, people may be more motivated
to follow their exercise plan as well as their good nutrition
habits when they’re taking fish oil at this dose.

On the psychological side it’s actually a habit that’s pretty easy
to do, and it fosters habit building and positive momentum.

Then every two weeks from there we add another habit. The second
habit in our program is eating the “most carb dense” meals after
exercise. This is another really effective one physiologically and
psychologically.

By eating our carb heavy foods like pastas, bread, rice, stuff like
that after exercise only is going to do something for you
physiologically.

The idea is to take better control of your overall calorie intake by
using the carbs when they are less likely to convert to body fat by
creating a menu that’s rich in proteins, veggies, and good fats
during the non-exercise periods.

This one simple habit helps us realign our entire diet allowing us
to start thinking about each meal a little more differently.

We’re also is doing something psychologically by creating a trigger
habit. You’ve got to earn those pastas, rice, and breads by
exercising first.

If you don’t plan on exercising then you want stick to the lower
density carbs like legumes and veggies, and lean proteins, BUT if
you do exercise you earn these other foods.

=======================================================================================

Good stuff huh?!

I highly recommend Prograge and their products.
Here is a link to their essential fatty acid product which includes all the health benefits and fat loss of fish/krill oil without the yucky fish burps.

Essential Fatty Acid Product Warrior Fit Recommends

And here are the recommended link for Multi-vitamins.

Multi-Vitamins for Women

Multi-Vitamins for Men

Now always keep in mind that you can never out train a bad diet. Your eating habits are still more important than exercise for fat loss.
Always eat whole, natural… locally grown foods when possible. The less it is process the better.

Live lean, Train hard and Love life,
-Darrin Walton
Warrior Fit Body Boot Camp
Boise, Idaho

Warrior Fit is a partner with Prograde so show the love and experience the benefits!

The cereal grain family prides itself on its powerful, expansive arsenal of lectins, phytates, gluten, and other antinutrients. A single seed of its patriarch, wheat, can punch holes in gut linings with ease, and cousin oat has managed to obtain official recognition as being good for the heart even as it doses you with gluten. As healthy whole grains, they hide their armaments in plain sight; they cloak their puny bodies in the very poisons for which they are lauded and applauded. We Primals have got a heated feud going with the family as a whole, but should we paint all its members with the same brush?
Let me draw your attention to rice – diminutive member of the cereal grain family, frequent component of anti-low-carb advocates’ arguments, and the source of much consternation among grain abstainers. Is white rice the proverbial black sheep of the grain family? Does it deserve […]

Original post by Mark Sisson

<p>The basis of Tabata Training is 4 minutes of intense interval training/circuit training. What you are doing is taking an exercise we'll use sprints as an example here.</p>
<p>Sprint as hard as you can for <strong>20 seconds</strong></p>
<p>Walk for <strong>10 seconds</strong></p>
<p>Repeat 7 more times for a total of <strong>8 sets</strong>.</p>
<p>So what you have is a total of <strong>4 minutes of workout time</strong>.</p>
<p>Tabata Training can be done with a number of different exercises the idea is to use an exercise that gets the whole body involved or at least the major muscle groups.Tabata Training can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises. I'll give you some other exercises and routines to try in a minute but first let me give you some background and how Tabatas work.</p>
<p>Tabata Training was developed by Izumi Tabata (imagine that) at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study […]

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