My legs are jello right now. I have been trying to incorporate The Primal Blueprint Law #5: Sprint once in a while, more often. Sprints burn fat, build muscle and improve athleticism so if you aren’t mixing them into your training it is probably a mistake. Probably my favourite advantage that sprints offer is that they are extremely time efficient. Once you are warmed-up a 20 minute sprint workout is enough to leave you in a heap and force physiological changes. Efficient, effective and fun, what more can you ask for?

Now, since I don’t care to leave my hamstring hanging off my ass at the track, I prefer to do hill or stair sprints. These are safer and cause less impact, which is important for heavier or untrained athletes. Try to find  a big steep hill or a massive staircase outside. That way you can enjoy the benefits or training outside as well.

Today I decided to hit an 11 story staircase along the Elbow River in Calgary. It is wooden, so there is even less impact, and in a park so it is quiet with lots of green space; perfect for getting your sprint on! I did 4 sprints to the top, gassing out and walking earlier on the way up each time. If you can’t sprint the whole hill/staircase that’s OK. Just keep going up as fast as you can, it will still feel like a sprint to your legs and lungs!

Here is the workout in detail:

• bike to the park
• nice and slow to warm-up
• stair sprints
• 4 times up 11 stories as fast as possible each time
• bike home
• nice and easy because I was dying

Pretty simple right? Workouts don’t have to be complicated or tortuous to be effective. Just pick something awesome to do, then work it really hard for a short period of time. When you are gassed, stop. Then go home and eat!

Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.

WHAT IS COBALT?

Cobalt is a micromineral (or trace element) that is part of the vitamin B12 molecule.  Therefore, its role in the body is exactly the same as that of vitamin B12.  As part of vitamin B12, cobalt is required to produce DNA (deoxyribonucleic acid), RNA (ribonucleic acid), red blood cells and other important hormones.  In this article I will be discussing cobalt in greater detail.

WHEN WAS COBALT DISCOVERED?

People have been aware of cobalt since at least 1400 B.C.  Back then cobalt compounds were used to colour glass and glazes blue.  However, in 1735 the Swedish chemist George Brandt started to analyse a dark blue pigment he had found in copper ore.  He managed to demonstrate that this pigment was not just copper and that it contained a new element which was later named cobalt.

HOW DOES YOUR BODY USE COBALT?

Cobalt represents approximately 0.1% of an average person’s bodyweight.  It is stored in the blood plasma, kidneys, liver, pancreas, plasma, spleen and red blood cells.  As I mentioned above, cobalt is part of vitamin B12 and therefore performs exactly the same role in the body.  It assists in the production of red blood cells and numerous important hormones.  The list below contains a summary of cobalt’s main functions in the body:
- Assisting in the absorption of vitamin B9.
- Assisting in the production of DNA (deoxyribonucleic acid), RNA (ribonucleic acid) which both contain important genetic information.
- Assisting in the production of melatonin which can help improve sleep cycles.
- Assisting in the production of myonin which covers and protects the nerves.
- Assisting in the production of red blood cells.
- Assisting in the production of serotonin which can help improve your mood.
- Improving mental function.

HOW MUCH COBALT DO YOU NEED?

Since cobalt is part of vitamin B12 there is recommended daily allowance (RDA) for this nutrient on its own.  However, if you consume the RDA of vitamin B12 (0.0015mg) you can ensure you are getting enough cobalt.

WHICH FOODS CONTAIN COBALT?

Since vitamin B12 contains cobalt, foods that are high in B12 are also high in cobalt.  Cobalt is found in all animal products, some enriched wholemeal products and a selection of green leafy vegetables.  The list below contains a summary of the best cobalt food sources:
- Green Leafy Vegetables:- Between 0.002mg and 0.006mg per 100g.
- Muscle Meat:- Between 0.0007mg and 0.0012mg per 100g.
- Organ Meats:- Between 0.0015mg and 0.0025mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH COBALT?

Eating up to 1.4mg of cobalt per day is thought to have no adverse effects.  Since most foods contain nowhere near this amount overdosing is very rare.  However, it is possible and consuming levels greater than this for a prolonged period of time can cause a number of problems which include:
- Decreased fertility in men.
- Heart damage.
- Nausea.
- Thyroid gland damage.
- Vision problems.
- Vomiting.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH COBALT?

Not eating enough cobalt is also very rare since it can be found in almost every animal product.  However, vegetarians can become deficient in this nutrient if their diet lacks green leafy vegetables.  Cobalt deficiency can also be caused by a lack of intrinsic factor (a substance which needs to be present in the intestine to properly absorb cobalt and vitamin B12) which is usually caused by stomach problems.  Being deficient in cobalt leads to the same negative symptoms associated with not being deficient in vitamin B12.  These include:
- Dementia.
- Depression.
- Diarrhea.
- Fatigue.
- Heart disease.
- Menstrual problems in women.
- Nerve damage.
- Pernicious anemia (a condition where your body produces fewer, larger blood cells).
- Weakness.

COBALT SUMMARY

Since cobalt is part of the vitamin B12 molecule, its role in the body is exactly the same.  However, that does not make it any less important.  Cobalt is needed to produce the highly important DNA and RNA along with red blood cells and other important hormones.  I hope this article has given you a better understanding of cobalt or at the very least provided a refresher on vitamin B12.

Now I want to hear your thoughts.  Do you get enough cobalt and vitamin B12?  Have you ever experienced problems absorbing these nutrients?  Leave a comment and let me know.

Sources:
Cobalt (Chemistry Explained)
Cobalt Food Data Chart (Healthy Eating Club)
Cobalt Information (Vitamin & Herb University)
Cobalt Information Page (Zest for Life)

Related Posts

• May 23, 2010 — Boron Explained (0)
• May 20, 2010 — How Much Of Each Macromineral Should You Consume? (3)
• May 16, 2010 — 10 Super Macromineral Food Choices (6)
• May 11, 2010 — 15 Disadvantages of Macromineral Deficiency (5)
• April 30, 2010 — 12 Reasons To Avoid Macromineral Overdose (6)
• April 22, 2010 — 12 Top Macromineral Benefits (10)
• April 17, 2010 — The 7 Macrominerals Explained (13)
• April 4, 2010 — Sulphur Explained (13)
• March 27, 2010 — Sodium Explained (16)
• March 24, 2010 — Potassium Explained (17)

I just thought this was a cool workout idea and wanted to share it with you guys.

Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.

Today was my first workout since the strongman contest on Sunday. I am still a little sore but wanted to get back in the habit of hitting the iron as soon as possible. I biked to the gym, did some front squats, bench pressing and rows, then biked back. Here is the actual workout I did:

• bike to gym
• 20 minutes nice and easy
• front squat
• worked up to a max single
• added 50lbs and did a stand and hold to get used to heavier weight than I can handle at the moment
• narrow grip bench press
• worked up to a heavy 5 reps
• cable row
• this was supersetted with the bench press
• 5 x 15
• bike back hom
• nice and easy again

Since I am still a little beat up I didn’t want to destroy myself with a brutal training session. I took it easy on everything except the front squats because that was my main focus today.

Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.

*Zara

Plyometrics (also known as “plyos”) is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.

Recently I have been keeping tabs on all the people I know of who are in either great shape or are superb athletes. They all have one thing in common — The consistent use of Plyometrics when working out. They may not do regular heavy weight lifting or work out like crazy everyday but they all throw in some sorts of plyometrics into their workout routines…..

Think about the athletes with the most impressive bodies — Sprinters, Gymnasts, Rugby Players, Swimmers they are all doing sports that not only naturally integrate some sort of plyometric movement but they also train using explosive, powerful exercises.

When it comes to the core plymoetrics they really consist of “Jumping Movements” and were first used in the eastern block to train athletes. The interesting thing is many of these movements were copied from children who were seen playing and jumping around.

If you want to see the real kings of plyometric training, go to any playground and watch children play.

The best thing about plyometrics is not the balance and power that are achieved but how fun they are. I use a few plyometrics with my clients on a regular basis and although they are hard people seem to enjoy them, It probably comes down to how natural and exhilarating the movements feel….

For and exercise to qualify as a real plyometric it needs to be something explosive and “jumping” done several times in a row while maintaining a stretch reflex. When you see people do box jumps and stop for a break between reps this is not a plyometric but rather a power exercise, These are great but not the same. It is kind of hard to explain so I have stuck in a few videos below for you to get the idea….

www.youtube.com/watch?v=GN85qVxlnvQ

www.youtube.com/watch?v=90xhaI8TNgA

Try Plyometrics Once a Week - At first try plyometrics once a week, either in place of one of your workouts or as an additional workout.

Start Slow and Warmup — Don’t forget plyometrics are very strenuous and should not be used before a through warmup, this is because by their nature plyometrics recruit more muscle fibres than standard exercises. So make sure you warmup well and start slowly.

Use with Caution — Explosive movements make for a hard workout not only for your muscles but for your nervous system in general. You will probably find that after 3 sets of a few different plyometric exercises your muscles will be toasted and you may feel a bit shaky. So be sure to rest up and recover with lots of deep sleep and good eating.

Aim to Improve — Little improvements will make a huge difference when it comes to your performance at sport and your body composition. Adding a few more plyometric reps or jumping a little higher each week or month is a good way to improve and progress with your routine.

Perfect with Sport — Even if you are not a gym type of person, a solid workout of plyometrics once a week coupled with your normal activity of sports, walking, biking etc can have an amazing effect. I have a friend who is a swimmer and only does plyometrics in terms of resistance training, he has a great physique with good athletic muscle tone. This showed me that we don’t always need to be lifting weights to achieve a muscular and athletic body.

Do a Maximum - Of 3 sets of 4 exercises in anyone workout. This is even for the most advanced people, if you are  a beginner scale that down to about 2 sets of 2 exercises using a rep range of 10-15 repetitions. This will save you from sacrificing form and stop you getting injured.

If you enjoyed this article, please checkout my book A Simple Guide to Eating Well and you also can follow me on Twitter.

Does that sentence make sense to you? If not . . . Keep reading.

Well, I know its been forever, I know I keep promising and nothing appears . . . {its a lot to do when you don’t feel so hot} but we are attempting to give it a ‘go’.  About 8 days ago I pulled the plug on the whole idea and was conned (politely) into giving it one last shot.

100% honest here - - - I’m running out of Gas, in more than one way. So, I just don’t want to get in over my head and drown. But - - for MC ( my assistant on this project) and for you . . . TCE is here, and ready for you to play with. The whole concept is a complete experiment, never seen or hear of anything like it. One of my passions in life . . .doing things - accomplishing things - - never accomplished  - - before!

TCE is a 2nd Group and a 2nd Store. Why? That answer cannot be given until you join. Once you join,  you will  see…. why…. the secrecy. . Believe me, if  I could have  — I would - - have….out of sheer simplicity.

TCE – This Changes Everything ….

The Group and Store that will . . . .

Change everything . .

Well, the King of Kensington Strongman Contest is over and I am a sore, exhausted and happy man. It was a tough contest but I came out with a 2nd place trophy, a few welts and a big smile. Competing is fun, you push yourself beyond what you think you are capable of, make new friends, and gain a great sense of satisfaction. Plus you don’t feel guilty pounding back a DQ Blizzard after wards!

I posted a video below for you to check out if you care to watch me in action. The events were a truck pull, a log press with 185lbs for reps, a yoke walk with 590lbs (an event I need more practice with), a farmers walk with 220lbs per hand, a deadlift up to max weights (I hit 580lbs), and a stone carry for distance with 350lbs.

I couldn’t have made a such a good showing without the help of my wife, the Independent Powerlifting Team, the guys at Remington’s Gym, and the Bells of Steel Crew. Now that this contest is over I am going back off a bit and spend more time running sprints and playing with my kettlebells. Basically taking it easy Nathan style for a while!

Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.

WHAT IS CHOLINE?

Choline is an essential nutrient that promotes good liver health and plays a key role in fat metabolism.  Whilst it is not technically a vitamin, it is often unofficially classified as a water soluble, B-complex vitamin.  In this article I will be discussing choline in greater detail.

WHEN WAS CHOLINE DISCOVERED?

Choline was discovered by Adolph Strecker in 1862 and chemically synthesised in 1866.  In 1946 further research revealed that a diet lacking in choline caused liver cancer in rats.  However, it was not until 1998 that choline was classified as an essential nutrient for humans by the National Academy of Sciences and adequate intake (AI) levels were established.

HOW DOES YOUR BODY USE CHOLINE?

Choline is stored in the liver and also found throughout the body in cell membranes.  As I discussed above choline is crucial for liver health and fat metabolism but it also has many other roles in the body.  The list below provides some of the main functions of choline in the body:
- Maintaining healthy cell membranes.
- Promoting brain and memory development in growing fetuses and newborn infants (in conjunction with vitamin B9).
- Protecting you from a build up of homocysteine (a harmful compound that can cause heart disease and osteoporosis) in the blood.
- Protecting you from nervous system disorders such as Alzheimer’s disease and Huntington’s disease.
- Reducing chronic inflammation.
- Reducing the risk of breast cancer in women.
- Supporting fat metabolism.
- Supporting nervous system activity.

HOW MUCH CHOLINE DO YOU NEED?

Our requirement for choline increases as we age and peaks when we enter adulthood.  Whilst our bodies can make some choline, the amount it produces is not enough to meet our daily needs.  Because of this the National Academy of Sciences established daily adequate intake levels for choline in 1998.  These are listed below in milligrams (mg):

Children:
- Children aged 0-6 months:- 125mg.
- Children aged 7-12 months:- 150mg.
- Children aged 1-3 years:- 200mg.
- Children aged 4-8 years:- 250mg.
- Children aged 9-13 years:- 375mg.

Men:
- Men aged 14 years and over:- 550mg.

Women:
- Women aged 14-18 years:- 400mg.
- Women aged 19 years and over:- 425mg.
- Pregnant women:- 450mg.
- Breastfeeding women:- 550mg.

WHICH FOODS CONTAIN CHOLINE?

High protein foods are often the best source of choline although some vegetables contain high levels too.  The list below contains five of the richest choline food sources:
- Beef Liver:- 426mg per 100g.
- Chicken Breast:- 85mg per 100g.
- Cod:- 84mg per 100g.
- Egg:- 172mg per 100g.
- Lean Beef:- 100mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH CHOLINE?

Eating too much choline can be dangerous.  The National Academy of Sciences has established a daily tolerable upper intake level of 3.5g per day.  Consuming more than this can lead to various problems which include:
- Dizziness.
- Faintness.
- Nausea.
- Reduced blood pressure.
- Sweating.
- Vomiting.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH CHOLINE?

Failing to consume the daily adequate intake levels of choline can have a number of negative effects which include:
- Anemia (a low red blood cell count).
- Fatigue.
- High blood pressure.
- Increased heart disease risk (due to the build up of homocysteine).
- Insomnia.
- Kidney failure.
- Nerve-muscle imbalances.
- Memory problems.
- Poor kidney function.
- Poor liver function.
- Vitamin B9 deficiency.

CHOLINE SUMMARY

Choline has only been recognised as an essential nutrient for humans relatively recently.  However, it is needed to keep your brain, liver and nervous system functioning properly.  So check your diet and make sure you are getting your daily adequate intake of choline.

Now I want to hear from you guys.  Did you know much about choline before reading this article?  Does your diet contain enough?  Let me know by leaving a comment.

Sources:
Choline (Enerx)
Choline (WHFoods)
Choline (Wikipedia)
Choline Info
Choline Information (The Vitamins and Nutrition Centre)
Choline: The “New” Essential Nutrient (Egg Nutrition Center)

Related Posts

• October 29, 2008 — What are B Vitamins? (29)
• October 27, 2008 — What are Water Soluble Vitamins? (17)
• January 26, 2009 — From Vitamin A to Vitamin E: 40+ Vitamin Rich Foods (27)
• January 23, 2009 — 4 Factors that may make Vitamin Supplements Necessary (15)
• January 20, 2009 — 8 Adverse Effects of Vitamin Deficiency (17)
• January 17, 2009 — 3 Reasons to Avoid Overdosing on Vitamins (16)
• January 14, 2009 — 12 Top Reasons to Get Your Vitamins (12)
• January 11, 2009 — Are Multi Vitamin Supplements Necessary? (21)
• December 22, 2008 — The Importance of getting enough Vitamin D this Christmas (7)
• November 26, 2008 — Vitamin C (Ascorbic Acid) Explained (26)

The Single biggest Road Block in Coloring Your Hair

Previously tinted hair creates the biggest rock-in-the-road for most people trying to become a Crib Colorist. I do understand how hard that concept is to fully accept, because as a hair stylist I know I never announced that fact to my clients. Now looking back, I wish that I would and ‘could’ have.

There should be a warning on every package of hair color saying : “ Once you have applied this Hair Color to your hair, you will not be able to treat it the same….not until it grows out……as far as future hair color alterations “. That is a HUGE statement, and I understand why the hair color manufacturers don’t want to do it. But the Tobacco manufacturers didn’t want to apply that warning about: how those cigarettes you are purchasing, are killing you, either. Some warnings – just need to be announced – as a matter of good faith.  I’m telling you I did not fully understand the concept until I was about 6 months into the Salon world. . .so I fully understand the confusion clients experience.

Once your VIRGIN hair is altered in any way, all the rules for coloring your hair go right out the window. If you are reading and comprehending that for the first time, consider yourself lucky. But it is imperative that all of you know this. I address this idea about 3 times a year, but I am noticing by many of your emails that it needs to be monthly.

  I will point out that once you have lightened your hair is not nearly as problematic as once you have darkened it (from your VIRGIN color). 

Can you figure out why that might be?

Once the hair is lightened you have a blank white  (almost) pallet…so to re-color it, is easier (in most cases) . The problem you will find if you were to go directly from the Level 10-N (neutral) of the photo on the top to the color of the bottom photo, is the need for the process called “filling”. Filling is a bit more of an advanced technique and I will be covering that in the NEW FORUM we will be introducing shortly ( you may purchase a membership in the current store if interested ).

If you have color more similar to the bottom photo and want to go light, that requires you to remove the dark color first. We call this COLOR CORRECTION. The Statement I quote all the time is this : Tint cannot “lift” Tint – or Color doesn’t lift Color - - Or Hair Color cannot LIFT/LIGHTEN other Hair Color - -  no matter how you say it …….it all means the same thing that sooooooo many of you have a hard time understanding.

Once you put that first box of color, or Sally’s hair color, or any of those inferior hair colors on your hair . . . you are committed and your hair will never be VIRGIN again, or at least until you grow it all the way out again. I’m only relaying the message, in hopes of getting more of you to understand the most important Rules in Hair Color : Once you Color it once, all the rules for coloring it in the future CHANGE and become an entirely different ball game. Think long and hard before grabbing that box at that discount store.  . . . .Do you really want to lend YOUR hair to the inferior quality of a $8.00 box of color you picked up at Walmart? Please - - Please think about the repercussions of that.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   

As I rest up for tomorrows strongman contest I thought I would share an interesting article I came across this morning. I have several kettlebells, obviously, but I also have an Ironmind Sandbag that is collecting dust in my closet. I used to use it all the time until I moved to Calgary and bought a condo (no back yard!). Anyways, sandbag training is awesome and will make you stronger and more athletic. I would compare it more to wrestling than lifting weights though, as the weight is always shifting on you. There’s nothing wrong with that though, because as anyone who watches mma knows, wrestlers are damn strong!

Anyways, here is a link to the article. Check it out and pick up or make a sandbag if you think it is a training tool you could benefit from.
The Controversial Kettlebell vs Sandbag Article.

Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.