Hello everyone.  The Free Fitness Tips Newsletter – July 2010 is now online and for once it is on time :-).

Unfortunately, this month’s newsletter is quite light on content as I did not manage to update Free Fitness Tips as much as I would have liked.  However, I have been putting extra hours in to ensure that during August 2010 I will have some great fitness content for you.  I have already pre-written around half of that month’s content so hopefully it will be a much better month for regular readers.

Anyway if you want to download a copy of the Free Fitness Tips Newsletter – July 2010 you can do so using the link below…

>>> Click Here To Download The Free Fitness Tips Newsletter – July 2010 <<<

Related Posts

• July 15, 2010 — The Free Fitness Tips Newsletter – June 2010 (0)
• June 5, 2010 — The Free Fitness Tips Newsletter – May 2010 (1)
• May 6, 2010 — The Free Fitness Tips Newsletter – April 2010 (1)
• March 31, 2010 — The Free Fitness Tips Newsletter – March 2010 (3)
• February 28, 2010 — The Free Fitness Tips Newsletter – February 2010 (5)
• November 30, 2009 — The Free Fitness Tips Newsletter – November 2009 (3)
• November 2, 2009 — The Free Fitness Tips Newsletter – October 2009 (5)
• August 28, 2009 — The Free Fitness Tips Newsletter – August 2009 (4)
• June 30, 2009 — The Free Fitness Tips Newsletter – June 2009 (3)
• March 1, 2009 — The Free Fitness Tips Newsletter – February 2009 (12)

I am a big believer in constantly varying your conditioning workouts to keep your body guessing and burning fat each time. Kettlebells are a great tool for this because you can flow from exercise to the next so easily. I found this great video of a tough kettlebell complex that would be sure to melt some fat off your belly and ass so check it out below.

The key to complexes such as this is to change drills 1 or 2 reps before you gas out on your current drill. The goal is systemic fatigue, not localized. So keep the kettlebell moving for as long as possible to exhaust your entire body at one time. For more great information on complexes (they rock for building muscle and burning fat) check out Istvan “Steve” Javorek’s book. He is the inventor of complexes and is considered one of the most knowledgeable trainers to come out of Eastern Europe.

The reps will be dictated by how tired each individual muscle gets (shoulder tired, move from pressing to a leg drill). As for sets, just do as many rounds as you can before it is obvious that you are spent. Use form as a guideline.

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. www.kettlebellplanet.com

Friday July 30, 2010

Most of the Hair Color is manufactured by the country’s largest advertiser, P & G (Proctor & Gamble). They own most of the Boxed Hair Color brands, Frederic Fekai, Sebastian Hair, Graham Webb Hair & all of Wella and many – many other brands. So they  {very quietly}  play all sides of the coin.

I think its absolutely hilarious because they produce the Boxed Hair Color which forever I have called “JOB SECURITY”  for hair stylists. Boxed Hair Color is a bonus to any Salon Owner….. why? Because as a Salon Owner you bank on the fact that you will at least book a dozen appointments a week to correct the color  that Boxed Hair Color has ruined. So that means that  one company produces the color that destroys your hair with BOXED HAIR COLOR…….and also produces the color they fix it with (Wella) How typical is that of BIG BUSINESS in AMERICA? But lets get off that band wagon because it goes no-where . . . just FYI.

What I would like to point out today is that ALL permanent haircolor….whether it be the hair color you purchase in Walmart, in Sally’s Beauty Supply( the world’s largest beauty supply), in your local beauty supply or in KillerStrands . . . is all . . .  based on the EXACT SAME CHEMICAL Process.

Most of the raw materials used in hair color are actually colorless molecules called intermediates, which are in a clear liquid form or are coupling agents which combine with the intermediates and an oxidizing agent ( hydrogen peroxide – developer) to change their appearance. These small dye molecules possess a color-forming capacity, and it might take as many as six different intermediates to make the color.

The intermediates and coupling agents penetrate in the hair shaft where they oxidize or develop into permanent, insoluble colored pigments that are trapped inside the hair.  The Level System color manufacturers have created wonderful varieties, the most astonishing accomplishments to me are with the new line we are carrying in the TCE Group/Store. This new line has mastered a tonal variety I have never seen or experienced in any other line . . . and if you have problems with Brass, Yellow, Gold, or Orange Tones that you don’t like…I would head over there as fast as you can click your mouse.

http://thischangeseverything.myshopify.com/password

What my true message here is that there is only ONE METHOD for Coloring the Hair. Some times the companies mis-lead you into thinking the hair color you might buy that is considered (with absolutely no documentation or authority) “Professional”… might be a more complicated or difficult procedure of mixing and/or application. Nothing could be further from the truth. All hair color contains the exact same 2 parts.

• 1 tube of hair color (pigment – btw it is NOT the color you are aiming for)
• 1 cup of Developer (in one of these strengths: 10V, 20V, 30V or 40V)

Apart these 2 ingredients make absolutely no change to anything. The 2 ingredients must be mixed well together in a bowl in the proper measurements, applied to the hair and given time to PROCESS or DEVELOP( Usually 45-60 minutes) I see all these ridiculous commercials touting the advantages of some new hair color that develops in 10 minutes. THAT, I WANT  TO SEE. I mean, when you go to a Salon they will always have you sit with the product on your hair for a minimum of 45 minutes, I urge 60- 75 minutes. What’s the hurry?? Once you get it on, don’t you want it to develop to the proper color? Well, IF YOU DO . . . it is going to take an hour, and you just need to commit to that. Chemical Processes like this do not work properly in “minutes” . . . it takes TIME!

All the various hair colors whether it be Sally’s, Walmart, your local Beauty Supply, KillerStrands, TCE’s new line, any of the professional lines…all permanent hair color works exactly the same.

Take a Tube of Hair Color and mix with Developer

        in a bowl   then apply… Let process for 1 hour and WEELLLLLLLAAA, you have a gorgeous hair color.

This is where I want to make things crystal clear for everyone. The Hair Color process is one - single - solitary Process. There are 2 ingredients necessary for any hair color to work :

1.) Hair Color Pigment Cream

2.) Developer ( hydrogen peroxide)

Now when you purchase hair color in a box it also  has 2 ingredients….. the same exact 2 ingredients as in the professional hair Color. So don’t ever think  hair color anywhere is any tricky system. The difficulty comes from figuring out your exact formula for what you do or do not have on your hair presently. That is the key factor for what makes the hair color formulations different.

Killer Chemist

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.