Brian Speaks...

5 Simple Exercises For Maximum Fat Loss

2011-06-29T09:25:00.008-05:00

I have to start with a saying that I use often

It's now as much WHAT you do, but more HOW you do it.

This is relevant to this post in that any exercise can be used as a fat loss movement. How that exercise is performed is a more important component (which I will save for another post).

Of course there are movements(the what) that can and should be prioritized for maximum fat loss in the shortest possible time. By testing and incorporating
these into your routine more often you'll notice huge changes that will catapult you to your goals much faster! Remember to focus on using these abbreviated Elements Of Effort (the how) with any and all movement. Allow that to be the judge of sets, reps and time.

1) SQUATS
(with feet approximately shoulder width apart, lower your butt to the ground and then stand back up. Use a chair to sit back on if necessary)

Yeah... I know, you already knew this. Why aren't you doing them? I'm going to take a guess based on my past squatting experience, they are hard! If I had to make another guess you've always done them outside of the Elements Of Effort? What I have found is utilizing these principles to govern and dictate movement, as opposed to some number in my head, I like them more because I am not going past what my body can naturally handle. We know that squats stimulate large amounts of tissue and blood flow and work areas that we would like to tighten up (aka butt).

Here are a few squat variations you can try;

SPLIT STANCE (with a shoulder width stance, take the toes of your right foot and line them with the heel of the left, now squat)

BALL OF FOOT (instead of staying back on your heels as you go down, move to your toes. As you come up, drop your heels back to the floor.)

2) DEADLIFTS
(with feet shoulder width apart, bend at the knees and waste and pick up your item... now set it back down)

Yet another wonderful lift to really stimulate muscle and fat tissue. Be creative. You don't necessarily have to have kettlebells, dumbbells or barbells. In fact, I have more fun moving things around the house or studio (like furniture).

here are a few variations;

1 ARM DEADLIFT (same movement using only the right or left arm)

STANCE CHANGE (take the feet wider or more narrow than shoulder width)

3) SQUAT THRUST
(ball of foot squat, place hands on the ground in front, kick the feet back to a pushup position, jump back to squat, stand up)

Okay, you've got the squat down, let's add another variable. This is a total body movement that really gets the blood and muscle pumping. The more big, total body movement we can incorporate, the more efficient we become at using fat for fuel. Remember to use the Elements Of Effort.

here are a few variations;

BURPEE (same movement, just add a pushup in the middle and a jump at the top)

4) SPRINTS

Sprints are EASY because you can do them any distance, anywhere! You don't need 100+ yrds... heck you could even use your back yard. The key is to work within your limits. 2 good sprints is better than 10 bad ones. Also, don't feel like you have to go all out. Mess around with 50-90% of your max speed. See what works best for you.

here are a few variations;

SIDE SHUFFLE (turn sideways and side hop as fast as you can)

SKIP (a fun, big body movement. Do it as fast as you can)

5) RELAXING

That's right! This one is my favorite. Most of us could actually use more time that is uninterrupted by cell phones, tv's, internet, others. Learning to relax could be the most difficult exercise on this list. When I relax it allows me to make more appropriate decisions by allowing my body to guide me. Don't forgot this often overlooked element to the exercise for fat loss equation.

here are a few variations;

POOLSIDE (nothing like a little water to cool you off and calm the nerves)

WITH A BOOK (a good book goes a long way for allowing us to focus elsewhere)

Add these to your next workout and you're guaranteed to be more effective and efficient in your fat loss efforts.

Brian@brian-speaks.com

3 Reasons Diets DON'T WORK

2011-06-28T07:13:00.001-05:00

Dieting- the deliberate selection of food to control body weight or nutrient intake. (wikipedia)

Note* I am not referring to your diet, which is the food you consume normally on a regular basis* This is about diet-ING for body weight control (not natural).

We have all done them. We have all put our hopes into their outcomes. We have all failed with them. So why do we keep doing them?

Here is my list for why dieting is NOT effective in the long run:

1) Dieting is too restrictive:

Elimination diets - (which are pretty much ALL diets I have seen) do not work- period. "But I lost so much weight on it and felt so good." Then why aren't you still doing it? Why is the weight back?

Solution: We are meant to eat REAL food. That being said, we should also be flexible enough to handle processed or

non-real food from time to time as well. Have you taken time off from being active to go back and have soreness, pain and injury the next day, or for multiple days? Eliminating certain food groups has a similar process. If you cut out distinct areas of a normal food diet (fat, carbs, sugar) then the body actually becomes less flexible at handling these things. You have now made the situation worse. The key is to find the minimal effective amounts (mEA) of foods that are not real and focus on REAL food a majority of the time.

2) Dieting is hard:

When you go on a diet, isn't it difficult? From this we can make some associations- You are now learning weight loss is hard and takes effort. You are now learning that certain foods are associated with dieting and feel guilty when consuming. This leads to a series of associations that do not make the process any easier. Unlearning is one of the hardest things to do.

Solution: Remember, we are always learning. If you eat REAL food and incorporate things you like, then weight/fat loss becomes a natural byproduct and is easy. There should be NO effort if you are listening to your body.

3) Dieting never lasts:

See reason #1. Everything in our world is subject to change. Yin and yang... peace and war... diet and binge. Catch my point? If you 'force' change, you will be forced to change... it's as simple as that.

Solution: Build a healthy relationship with food. Don't restrict foods and do eat in moderation. Remember, there is no 'bad' food, only food outside of your limits. We are ALL familiar with moderation of all things. Being that we are all biochemically different, we need different things. Find what works for your body and keep it REAL.

If you would like more info on fat loss or nutrition contact me @

brian@brian-speaks.com

peace-

2011-06-27T09:16:00.002-05:00

Week of 6/27/2011

MISO OATS

1 cup organic whole oats

2 cups water

2 tablespoons sweet yellow miso (or light variety)

Cook oats until water is absorbed. Allow to cool and mix in miso. Cover and leave at room temperature overnight. This acts to help breakdown the phytic acid in the oats. In the morning, gently reheat and enjoy. As a snack, I enjoy mine cold from the fridge.

Good Concept? Or Wishful Thinking?

2011-06-25T19:19:00.001-05:00

I absolutely LOVE this concept. I think it will take some time for this concept to catch on but they could not have picked a better place for it. Would love to hear YOUR thoughts!

Zero-Packaging Grocery Store to Open in Austin, Texas

Zak Stone
Editorial Assistant

Austin, Texas is already home to Whole Foods, but that won't stop a group of entrepreneurs from founding a new grocery store right in the natural food behemoth's backyard. While the new store In.gredients will also specialize in local and organic ingredients, there's one major difference between this venture and its hometown competion: In.gredients promises to be the country's first ever "package-free, zero waste grocery store."
The idea is so simple, it's surprising that no one in the United States has implemented it yet. (The United Kingdom, on the other hand, got the bulk food-only Unpackaged in London last year). Just like many people bring tote bags to the grocery store, shoppers at In.gredients will be encouraged to bring their own containers to pack up items like grains, oils, and dairy. If a shopper doesn't have his own containers, the store will provide compostable ones. It's as if the specialty bulk food section rebelled and took over the rest of a traditional grocery store. In.gredients will replace unhealthy, overpackaged junk with local, organic, and natural foods, and moonlight as a community center with cooking classes, gardening workshops, and art shows on the side.
“Truth be told, what’s normal in the grocery business isn’t healthy for consumers or the environment," In.gredients co-founder Christian Lane said in a press release. Americans add 570 million pounds of food packaging to their landfills each day, while pre-packaged foods force consumers to buy more than they need, stuffing their bellies and their trash bins: 27 percent of food brought into U.S. kitchens ends up getting tossed out.
In.gredients's founders hope to open the grocery store's doors in East Austin this fall, provided that the funding goes through.

Shhh... Dont' Tell!

2011-06-23T15:46:00.002-05:00

Don't tell my wife that I stole her new birthday present for a bit. I just couldn't resist! Grown up parallettes! Thought I would give you a peek into my frequented workout space... THE BACKYARD! Time to perfect my handstands and L-sits.

While you're here check out my latest project The Balanced Body Online Coaching Program. More details coming soon but I thought I would give an inside peek.

Check it out HERE!

Enjoy your Thursday!

bj

Whole Grain Phood?

2011-06-21T15:42:00.000-05:00

I used to fall into the 'whole grains' marketing trap (who doesn't love cereal?). According to what we 'should' eat, they were supposed to be better for me, giving my daily dose of fiber, B vitamins and complex carbohydrates. They did make things 'complex' just not in the way of carbs. You see, it has taken quite a bit of unlearning through experience and research to realize they are not what they claim to be. Let's take a closer look at whole grains and why they might not be as wholesome as you think.

The old USDA food pyramid with it's heavy reliance on grains- (hmm... I wonder why?)

I am not anti-grain or carbohydrate (or government) just as much as I am not anti-protein or fat, but such a heavy reliance on these foods (as shown here in the food pyramid) is only setting us up for poor results. From my personal studies and experience, it's over consumption of poor quality whole grains that can be traced back to many different degenerative diseases like obesity, heart disease, diabetes, auto immune disorders and more. With such

a push from food subsidies it's easy for companies to pump them out for us to easily consume, which is where the problem lies. Typically if something is mass produced it turns from a food to a phood (adapted from Craig Keaton). Phood is not recognizable by the body. Phood creates an environment in the host that is not conducive for the utmost vitality. Phood is why we are heading in the wrong direction and have unheard of levels of obesity and disease.

Most 'whole grains' fall into this category. Take your common marketed heart healthy cereal. They take a grain like wheat, corn or rye that is grown in soil lacking essential nutrients, strip it of it's life giving properties, puff it or flatten it and spray it with synthetic vitamins. All the while telling you it's loaded with your daily serving on fiber and vitamins. Does that sound okay?

Whole Grains I Avoid

-Any largely mass produced product in a package, box or bag.

-Any grains that have words I cannot pronounce under 'ingredients'.

THIS IS PHOOD NOT FOOD!

Phoods that ARE NOT benefiting you but are marketed as whole grains.

-granola bars

-granola

-mass produced breads

-virtually any cereal (with exception of an extremely limited few)

-crackers and chips

These 'whole grains' have been shown to rob the body of essential minerals and nutrients, steal precious enzymes needed for repair growth and digestion, increase the chance for body fat accumulation, create auto immune issues... shall I go on?

This naturally rules out a ton of products. Most whole grain breads for example, are loaded with dough softeners, preservatives or additives to give it the soft texture we all love. Many even add sugars like high fructose corn syrup playing on your biological desire for sweets. These foods taste good, but they are detrimental in too many ways. If your grain product has more than flour, salt, yeast, spices or water it's most likely mass produced and closer to the phood category.

Whole Grains I Use

-Sprouted flours that have been traditionally prepared detailing the outlines above (salt, yeast, spices, water and flour)

-Grains in the WHOLE state. Steel cut oats, rices that haven't been enriched or treated or homemade breads (Places like Whole Foods carry decent options in their bakery).

*As a side note, I have noticed when I decrease grain consumption I also decrease body fat. I still consume grains on occasion but do so very specifically. If you are looking to drop fat it my be something to test.

Clearly we need a new definition for whole grains or should I say a marketing system that is not deceptive. Whole grains in and of themselves are not bad, assuming they are of higher quality and are traditionally prepared.

But don't take it from me, test for yourself.

Brian

Recipe Of The Week

2011-06-19T20:49:00.002-05:00

Week of 6/20/2011

Roasted Carrot Spears with Scallion-Ginger Glaze

I've been feeling my veggies lately, and with that comes new and fun ways to spice them up. I absolutely love carrots and ginger so this was a hit around my house. Feel free to tweak it yourself and send in your comments.

1 lb. carrots (you can slice your own, or use baby carrots)

4 tablespoons oil (I like the expeller-pressed coconut oil that we carry at the ROOTS co-op)

2 tablespoons minced ginger

1/4 cup chopped scallions (also called green onion)

1 tablespoon minced garlic

1/2 teaspoon sea salt

Heat oven to 400F. Toss carrots with 2 tablespoons of oil and roast in pan stirring occasionally until brown and tender, about 30 minutes.

While the carrots are cooking mix the ginger, scallions, garlic and salt together in a heatproof bowl. Put 2 remaining tablespoons oil in a pan and heat. Pour hot oil over ginger-scallion mixture and mix well.

Remove carrots from the over and toss with mixture.

Serves 4-6

Adapted from Food Matters by Mark Bittman

Enjoy

How to: Eating Mindfully

2011-06-16T21:06:00.001-05:00

In my short post, Mindful Eating, we ventured into what it means to be a mindful eater. Awareness is the key to sustainable change, but what are the appropriate questions to ask to be a mindful eater?

STEP 1 -LISTENING AND ASKING APPROPRIATE QUESTIONS -

-Am I hungry?
-Is it food that my body is truly asking for?
-What sounds best?
-How would I feel after eating this?
-How much do I 'need'?
-Do I need more? Less?

These are very basic questions that can at least start the process. They will allow you to fine tune your feedback and prune as you move along.

Now, what about food? What about macro
or micro nutrients? How much fat/protein/carbs should each of us consume? I don't know, because I am not you. I am not in your body asking those questions. But I can start with a simple suggestion based on experience....

STEP 2 - GETTING BACK TO A MORE TRADITIONAL DIET COMPOSED OF HIGH QUALITY, NOURISHING ORGANIC FRUITS AND VEGETABLES THAT ARE PREFERABLY LOCAL, AND CONSUMING MEATS RAISED ON PASTURE, IS A GREAT PLACE TO START

If you're not there yet, no worries. Life is a journey... let's start now-
-what small changes can you make today that would be better? ex. adding fruit? adding vegetables? going organic? eliminating processed foods? fast food? etc.

-If you ask this question daily, you will be amazed how not only your nutrition/eating changes, but many other things-

Most diet books are based around strict guidelines eliminating huge portions of a traditional diet, whether that's meat, carbs or fat. I have tried many of the various diets out there and I am here to say none of them where built specifically for me. They did give me tools to ask better questions, and I did learn some interesting tidbits along the way. Many are based on the focus of quantity and pay very little respect to quality. What I have found, is that when we stick to foods that are closer to how they have thrived in nature, the potential for a food to be better for me goes way up!

It's not about a complete shift tomorrow, or the next day... but a gradual answer to the question... Is this better? Isn't that what it's ALL about? Being better today, than we were yesterday? It's really not rocket science, but it does take quality, tested practice and some patience. Ultimately what you come up with is a sustainable way to look and feel how you've always wanted.

STEP 3 - IF IT IS NOT WORKING, CHANGE IT

This is not ideology, it's biology. Our biology DOES change daily, hourly, by the minute and by the second. Our breakfast should look different on Monday than on Wednesday. Even if the foods are the same, things such as timing, quantity, speed should all be different. Learn to listen to these cues and I promise your body will thank you.

To learn more, check out my posts below-
Knowing Your Limits
Working Within Limits

If you are looking for sustainable food options or just want to learn more about local/organic/traditional eating please email me
brian@brian-speaks.com

peace-

It's Getting Real In The Whole Foods Parking Lot

2011-06-15T20:24:00.000-05:00

I got a good laugh out of this and wanted to share...

-enjoy

Not By Force

2011-06-14T12:29:00.001-05:00

It wasn't too long ago that I was competing as a natural bodybuilder, following very few of the principles I now teach. I think it took that process and some wise people to help me realize what I was doing wasn't healthy or working. Here is a look into my lifestyle then.

-I ate low fat, low sugar, sugar free and very high protein
-I worked out to excess tension and beyond my limits
-I obsessed 24/7 as to whether I was dropping fat or building muscle
-I ate every 2-3 hours to 'keep my metabolism up'
-I often trained 7 days a week for 60-90 minutes a pop
-I took synthetic supplements (creatine, glutamine and others) possibly to the detriment of my body
-What was best for me was often determined by what I saw or read, never through testing
-I rarely hung out with friends (and I was in college) burning some meaningful relationships in the process.

In short, I slept, ate, slept, worked out, ate, slept, ate.... seriously. Looking back it was no way to live. On the plus side, it got me where I am
today, which I wouldn't trade for anything!

The biggest element interwoven through all of this was the element of force. Everything I did was overly forceful, whether physically, psychologically or chemically. I was forcing movement, forcing control (or so I thought) and forcing food. Why do you think my tagline for Brian-Speaks.com is 'Building Sustainable Health and Fitness'? Because I know what unsustainable looks like!

I want to share some of what I have learned through this process in hopes that they can be used to some degree in your life and you can avoid some pitfalls I had.
Here are a few that really helped me.

LEARNING TO RELAX - rarely anything good comes from a tense state. Honestly, between you and me, I still struggle with this one. But what I have found is that when I am aware and recognize my state of mind as being overly tense, using methods for relaxation help me to make better decisions therefore changing my outcome. Actions that have worked to change my state might be anything from taking deep breaths to taking a walk. Actions that typically do not work for me might be eating or drinking something I didn't need or saying something I shouldn't have. What I have found is that it's better to coax relaxation through positive actions as it can never be forced.

Byproducts of relaxation;

-weight loss
-increased energy
-positive life outlook
-overall better decisions or choices
-more engaging relationships
-increased human potential

WORKING WITHIN MY LIMITS - All of our limitations are different. For me to guess what yours are would be absolutely ridiculous. I recently watched the documentary 127 hours, and that guys physical and psychological limitations are probably higher than most, but I am just guessing. When the movie started there was nothing that stood out about him that told me he could handle what he was up against, but he did. With that, there is a very simple method to determine what yours are. I won't go into it here but these two posts will surely clear it up.

1) KNOWING LIMITS
2) WORKING WITHIN THEM

Many of the same benefits that are listed above come from learning to work within our limitations. Paradoxically, it also allows us to better exceed them in the future.

I promise that by eliminating these huge elements in your life, you will be open to enjoy the journey while reaching your full potential.

-bj

BigBangTX!

2011-06-09T11:19:00.001-05:00

You may have heard me talking about the BigBangTX conference for a while now... and it's getting close! I am both excited and honored to be presenting (pitching) what we are doing with our local food co-op now and what we plan and hope to do in the very near future. If you haven't gotten your ticket DO IT! Last I heard, they will no longer be selling them after tomorrow (Friday June 9). If you can't make the conference, no worries, all presenters will be broadcast LIVE! I will be presenting in the NOURISH track highlighting the demand we are creating for more local, sustainable food. Check out this video where Robert Egger with the DC Central Kitchen.

NOURISH TRACK IS ANNOUNCED

Hope you all can tune in!

NEW SITE!

2011-06-08T13:48:00.000-05:00

In the next week or so I will be launching my brand new website here @ brian-speaks.com. The look and feel might change, but I hope to bring even more quality content your way. No need to change much on your end, but please be sure to go sign up for my newsletter list, get your free gifts and pass it on to a friend that might benefit.

Thank you so much for you continued readership and I look forward to more great things in the very near future.

Brian

Movement For Fatloss

2011-06-04T15:14:00.000-05:00

There are a number of ways I move for increased fatloss. Remember, no one method is best, but specificity is the key to faster results. Let's review from earlier posts and define a few terms.

Specificity - the quality of being specific rather than general.

This one is pretty obvious. If I want to be a better 400m sprinter do you think it would serve me better to.

A) run 5 miles, 3X/week
B) run 400m as often as it tests well

If you chose A, please contact me. Sadly this
logic exists in our exercise world. I have been guilty of it myself, but have gotten better.

Sometimes it doesn't seem quite as obvious. Let me give you an example from an aesthetic (looks) perspective.

Johnny wants six pack abs for the summer. The problem is, he likes to drink six packs often. He thinks that by doing tons of crunches he will get to his result but soon finds that his six pack is now a keg! Technically he was specific, but could he have been better served to do other movements? Probably. Could he have been better served to change his diet? Probably.

Okay. But what if I don't like doing 'gym' movements or sprints? Can I still lose fat?

BE AS SPECIFIC AS POSSIBLE DOING MOVEMENTS THAT TEST WELL AND THAT YOU ENJOY

Enjoyment - the pleasure felt when having a good time

It really is that simple. If you want to burn fat but do not like doing extremely effective fat loss, quick movement exercises like 'The Burpee' then it's most likely not sustainable. However, if you like to play tennis and know what elements promote fatloss (more on this later), then go for it.

Here is just ONE example of what I like to do for fatloss. It just so happens one of my goals is to be a better climber too!

I love to climb. I avoid the Elements of Effort and work within my limits. I will do other gym workouts as well, but right now this serves the purpose of two goals. Could I potentially lose more fat doing other movements? maybe, but I have to want to do them in the first place.

What are some other effects of doing movements that test well and that you enjoy? Let's take a look at what I call the 'holistic effect'.

Everything effects everything, right?

Scenario 1; Goal Fatloss

-I test climbing for my workout and it tests well
-I perform my workout and work within the Elements of Effort
-All is good and I am now feeling great! I even set a new PR!
-I go home and have a killer lunch specific to what my body needs
-I have a few great sessions with clients who really feed off my energy
-I go home and spend a wonderful evening with my wife enjoying a nice dinner and glass of wine
-I go to bed and sleep wonderfully

Sounds nice, right?

Scenario 2: Goal Fatloss

-I 'SHOULD' do my squats, lunges, burpees, push presses (because that is best for my goal, right?)
-It really doesn't test well, but I push through anyway
-I feel a slight twinge in my shoulder, but I think I can work through it
-I finish my workout and head home.
-I'm in pain and want to feel better, so I decide to eat something that isn't best for my goals
-I go train my clients, and really don't feel good about myself because of what I ate
-My response to them is less than 100% and they leave the session feeling off
-I go back home and get in a fight with my wife because she didn't fold the towels
-I can't go to sleep because my shoulder aches and there's tension in the room.

So which do you think was more effective at losing fat? These scenarios could go a number of ways, but realize that the movement piece is just that... a piece. It can NEVER be the whole puzzle.

Next time you workout, ask yourself these questions.

WHY AM I DOING THIS?
DO I ACTUALLY ENJOY IT?
IS IT SPECIFIC TO MY GOALS?
ARE THERE OTHER MOVEMENT(S) I WOULD RATHER DO?
IS THERE SOMETHING THAT MAY TEST BETTER?

Doing things that are specific and enjoyable is a big piece. Movement is movement and fatloss can be obtained using a number of methods. Don't waste time doing arbitrary things because someone else told you it was best. Your fatloss is now in your hands!

-bJ

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Feedback For Fatloss. Do you listen?

2011-06-03T10:32:00.000-05:00

It almost seems like I need a slap in the face to effectively change my behavior every time I do something my body doesn't like. Case in point, I'm making this KILLER breakfast shake (I have the recipe if you'd like it) and I had to give it a taste upon mixing. It was SO freaking good that I couldn't put it down. I kid you not, I had the worst brain freeze I have ever experienced. Lesson learned, right? Nope. Once the crippling brain freeze was over I continued to devour the shake, obviously too fast again... brain freeze, slightly milder. It dissipated and... I learned my lesson. I put it down and called truce.

But what about other times when it wasn't so obvious? Why does it need to be so apparent for me to learn my lesson? Must it
take two seriously painful brain freezes before I adjust my actions? I have always been a slow learner :)

feed·back - a reaction or response to a particular process or activity

It seems the lesser or more dull the negative feedback, the slower our action to respond. Examples of this might be eating something that wasn't agreeable (let's say dairy) and having gas or bloating because if it. This happens to me on occasion, yet I still take my chances. But, I'm getting better. I see a trend of responding to feedback more appropriately and it seems I am slowly learning my lesson, which in this case equals less dairy.

Any negative feedback is a sign that your body doesn't in some way like what you just consumed. It could be a certain food in isolation. It could be a combination of foods. It could be how much you've eaten. There are so many variables and indications. Here are a few that I have noticed -

-Gas

-Bloating

-Pain (and not just intestinal)

-Breathing changes

-Weight gain

-Psychological changes (mood, tension etc)

Most of us aren't accustom to listening to feedback unless it's overly apparent.

But here is the kicker. The trend I have noticed for myself is that the more questions I ask, the better, more specific feedback I get. I don't always act accordingly, but again the trend has produced better results overtime.

Here are a few questions I ask before/during my meal times.

-Am I truly hungry?

-What is it that my body is asking for?

-What sounds good?

-Will this particular food allow me to function at my highest potential? Or will it weigh me down?

While you're eating

-Am I full or satisfied? Do I need more?

After

How do I feel? Too heavy? Too jittery?

Not to equate the body to machinery, but why do you have a gas gauge on your car? To provide feedback as to when you need to fill up. Eating and asking questions is a similar process.

Continue asking these kinds of questions to refine your feedback and actions. You'll be surprised at what you might find.

What are the results of listening to feedback?

-Fat loss

-Increased and sustained energy

-Feel better about yourself

-Better interaction with others

-More productive

These truly have served me well. It's not about perfect living, but perfecting all the time. If we continue to progress towards better there's no end in sight.

-peace

In Defense of 'BAD' Food

2011-06-01T14:39:00.000-05:00

We have all heard of the term "let's just call a spade, a spade".

Why do we have such a hard time adopting this mentality when it comes to food?

Why must we defend bad food so adamantly?

You're only defending it for yourself.

Just own it an move on.

If it makes you better, maybe you need it.

I am not the food police, and honestly the choice is yours.

If you must defend it, my judgment wouldn't matter anyway.

I am here to inform and educate those who are willing to listen.

If you are not ready to change, please get out of the way.

You are only clogging it up those of us who want to be better.

Just please,

If you are looking for feedback as to why-

You feel horrible

You're injured all the time

You're fat and out of shape

The conversation will most likely turn to

BAD food.

-peace

What's Wrong With P90X?

2011-05-30T09:14:00.000-05:00

Some late night reading and stumbling back and forth on the internet when I came across a NY Times piece recently published about Beachbody's P90X featuring Tony Horton. I couldn't resist my thoughts.

P90X'd

Obviously this campaign has been going on for quite some time (since '02), with great success (over $400 million in yearly revenue) and plenty of capital to keep it going. People are talking about it, yes including me. I have clients and friends ask ALL the time whether or not it's 'worthy'. My brother even gave it a trial, against my wishes :) If we look at RESULTS FIRST, we see some positives. They have helped people realize it's up to them to take
responsibility of their health. Obviously they have gotten financial results, but I am here to pose that it is actually NOT healthy. That we need to retire this distorted perception of what it takes to be healthy and fit.

What did they get right?
- It's novel
something different every workout. People don't want to do the same stuff.

- It's inspiring
Tony Horton (52) and his posse are RIPPED! Who doesn't want that for 3 easy payments of $39.95?

- It works - at a cost (and i'm not talking $)
(for a short time anyway... more to come in below) I want to see some after...after pictures of these people. Anyone can change in 90 days, but is it lasting?

- They make you feel like you're a part of something
We all need RIPPED community.

Okay. I could learn a few things from the above.

Where they went WAY WRONG!

- It's novel
There is no specificity, and I am sorry but playing on the public's misunderstanding of fitness is not ethical. Muscle confusion? Seriously? Do you think you can truly confuse your body? Myth- there is no such thing as muscle confusion. Stick to movements that are pertinent to your specific goals. Use novelty when it gets old.

- It's WAY beyond limits
Tony makes it look easy, because it's within his limits. The average couch potato who he inspires will quickly find it's outside of his. But shouldn't we work harder? No. The body is always learning. You are then teaching yourself that exercise is hard. With that the chance of injury is exponentially greater. I cannot tell you how many people we have seen post P90X injury.

- It's not sustainable
I am all about sustainable health and fitness. This is NOT sustainable. You'll most likely become injured first, but in the long run working out 6-7 days per week intensely for an hour and a half is not sustainable. Most cannot handle 30 minutes 2-3X/wk.

How P90X Can Be Better?

- Have plans based on specificity (life movement, gym movement, aesthetic and movement goals)

- Teach the Elements Of Effort and how to work within limitations.

- Using E/E, teach people how to listen to feedback and determine when they are finished with a given workout. No need to base it on time, only what YOU can do.

- Teach biofeedback testing to determine whether a specific movement or exercise is best for that day.

ALL of this can be done for the MASSES, which is pretty cool. There is no trickery and/or understanding you have to have, just a human body.

If you're tired of spinning your wheels on different programs and want to learn the principles I teach at The Movement Dallas, shoot me an email brian@brian-speaks.com

If you enjoyed this article, please subscribe to my newsletter feed for the latest in sustainable health and fitness and pass it on to a friend!

bj-

RELATED READS-

Knowing Your Limits

Essentials to Fat Loss

To Greener Pastures

2011-05-29T14:33:00.000-05:00

For those looking to make some 'green' changes-

HOW TO EAT GREEN!

-Enjoy

A Matter Of Focus

2011-05-27T11:53:00.000-05:00

I don't care about calories.
I focus on REAL food.
With a REAL food focus,
calories do not matter.

I don't focus on muscles?
Muscles refer to isolation.
Isolation is for bodybuilders.
I'm no longer a bodybuilder.
The body doesn't move in isolation.
The body moves in movements.
I focus on movements.

I don't focus on sets, reps, weight and time?
I focus on what I can do based on the Elements of Effort.
By focusing on eliminating E/E these things naturally progress .

I don't focus on being 'healthy'
but rather the attributes of what I think health is.
They truly are not the same.

It's really just a matter of focus.

Results First- Milk Alternatives

2011-05-23T15:50:00.000-05:00

We are picking up our Results First series on milk alternatives... because it's very hot topic. There are so many different choices out there and knowing which is best for our health get's tricky. How do we get through the label claims, ingredient lists, taste and more? In the end don't we just want a good clean product that provides us with all we are looking for?

For starters, I have personally tried nearly every dairy alternative out there. At about age 9, I found out that I couldn't handle cow milk. I would leave class everyday after lunch with horrible stomach pains with an unclear reason as to why. Being that lactose intolerance wasn't as quick to diagnose back then, it took a while before we really figured it out. I later learned it was the quality of the milk that made the difference in my digestion. I can consume raw, whole milk without my body responding poorly. I still have to be careful with amount, but it doesn't usually take much anyhow. In the between time I tried soy, almond, oat, rice, coconut, goat and any other form of 'milk' out there. I was particularly attracted to almond and soy because they tasted good without losing the consistency I missed from cow milk. Before I was into 'real' food, I would eat anything that had a healthy claim to it without much question. I thought that places like Whole Foods and Central Market would do the work for me, giving me the best products that could be found. Unfortunately I was wrong, and it wasn't necessarily their fault. It turns out the natural foods industry is big business and in order to make their products profitable certain measures where taken to reduce costs. The problem is most of these 'costs' are not immediately picked up on and can make us worse. In some cases, without prior background in food biochemistry or labeling, it's hard to decipher what certain ingredients truly are or aren't! Many of these costs are things that are detrimental over time. A few exposures are not necessarily the problem (like many things), but over the course of months/years they can be. So what are the facts? In a world where no food is perfect we have to choose the best of the bunch. Below is a list of potential negatives associated with non-dairy milks and some options for better.

Soy - Let's first start with food quality. Being that 99.9% of soy in this country is most likely genetically modified (GMO) and is among the highest sprayed, pesticide laden of all crops, I might not need to go on any further. But for those that would like more, I will. Soy in milk form is NOT a food, it's a food product. The process of the milk and bean is
not pretty and involves high temperature extraction, acid washing and neutralizing solutions that are left to sit in large aluminum tanks (potentially leaching). Now to the effects on us. Soy mimics phytoestrogens in the body, linking it to the growth of tumors in the breast, endometrium and uterus. Soy is also high in phytic acid which is known to block the body’s absorption of minerals such as calcium, zinc magnesium and iron. Fermentation is known to reduce phytates, but I have never seen fermented soy milk (blah). So what about Asian cultures? They are eating REAL soy, typically fermented in the form of tempeh, miso, natto, not some food product. Don't believe the mass marketing hype. Soy is NO GOOD! If you're trying to lose bodyfat, it can make it much harder to shed it. (I had to find out the hard way).

Almond - I love almond milk, and thought this was a sure fire way to not get soy, not get stomach bloating and get what I was looking for... a smooth, consistent milk taste. It is... or was. I was unaware of the potential long term costs until it was pointed out to me. The first knock is that almonds are almost always pasteurized either via steam or chemicals, and most likely with it's the latter. It's easier to do in large batches and there's less room for error. Almonds themselves aren't my favorite, so I am okay with not eating large amounts. But the milk I love. Well, come to find out there are some added 'bonuses' that we might not consider so good. The main one that I what to point out for this article is VITAMIN D2. This is also the reason I will not consume the newly produced COCONUT milk in the carton as well as OAT and RICE milks that are out there. I originally thought this was a good thing. The logic, no vitamin D (because no dairy) so we must add it = must be good. WRONG! Vitamin D2 is the synthetic form of Vit D. Our body wants Vit D3 which is the naturally occurring version. What is the purpose of Vitamin D3? To help make our bones strong. What have studies shown regarding Vitamin D2? Quite the opposite. IT MAKES SOFT TISSUE (joints, ligaments) HARD AND HARD TISSUE (bones) SOFT. Not what we are looking for! Here is some research to back this up RESEARCH. It clearly states that D2 should not be considered in the fortification of foods. Remember too, that if something must be fortified, it's not real.

Other ingredients that can potentially wreak havoc-
CARRAGEENAN - a polysaccharide made from a type of seaweed that was once recognized as a dangerous allergen. It's used to create the smoothness that we all love. The flip side is that it is also used to create inflammatory tumors, immunodeficiency and other inflammatory responses in lab animals.

SOY LECITHIN - Why they would put this in non-soy products, I don't know. It is used as an emulsifier to prevent sticking. The largest problem is that the chemical hexane is used in the extraction process.

TRI CALCIUM PHOSPHATE - Used for anti-caking. Naturally occurring in bone, but for most products the poorly utilized carbonate or citrate version are used (read- ground up rock).

There are others, but I think you get the point. These are non-foods that potentially have health leaching, vitality sucking effects. If you're still finding some of these in your rotation, try and limit your exposure as much as possible.

So what are some alternatives? Here are a few that I have tried.

COCONUT MILK - ingredients should have coconut milk and guar gum. Anything else and it's too much. I do limit my consumption as BPA is a concern with canned products. I recently added a Vitamix to my kitchen tools so am now making my own with ease (and without harmful byproducts). Other companies like Wilderness Family Naturals carry coconut milk in aseptic boxes that are free from BPA.

ALMOND MILK - Make you own. Get a nut milk bag, a good blender and some quality water. It's super easy, more affordable and there's no hidden anything.

RAW COW'S MILK - If you use dairy alternatives because your lactose intolerant, have you tried raw milk? Or non-homogenized milk? Many people have issues because the other bacteria that help digestion are destroyed during the heating process. Others have issues with their bodies reacting to the homogenization process. Find and test these alternatives if you're open to it. I once thought I couldn't, but raw has changed things for me. For more information on raw dairy please shoot me an email.

I truly hope this helps you make and informed decision that is best for YOU. With our collective awareness to the hidden costs of some foods we create more demand for what we truly want benefiting others in the process.

-enjoy

What are quality sources?

2011-05-17T06:33:00.000-05:00

I teach and do my best to live by a 'quality first' approach to life. This is a food list I provide my clients at The Movement Dallas and I thought it might benefit some of you. It's by no means exclusive and/or extensive. There are others that can be added, but these are the best that I have found for me. It's not meant to serve as a dogmatic list to always follow, but if you're looks for the highest quality it's a great resource to have handy. Remember, better in any direction and not perfection.

High quality Food sources

Fats and oils:

Organic Virgin coconut oil (http://www.tropicaltraditions.com)

Organic Olive oil

Organic Butter

Organic Raw Almond butter or any other Raw organic nut butter

Organic Flax oil or ground flaxseed

Organic Coconut Cream

Organic Palm Oil

Lard – from pastured pork

Organic Avocado

Dairy:

Organic pastured eggs – (if not pastured, organically fed)

Organic raw cheeses

Organic whole milk, raw if possible (if you need for cooking, Organic Valley is preferred over Horizon)

Organic whole plain yogurts (add your own sweetners and fruit)

Non-Dairy Milk substitutes:

Homemade almond milk

Organic coconut milk

Organic coconut Cream

Meats, Poultry, Turkey, Pork, and Fish:

When looking for animal protein sources always choose:

1) Certified Organic, free-range or grass fed

2) Organic

3) Locally farmed free range.

4) Conventional hormone free

5) Conventional (choose lowest fat source – if you are uncertain of a meats status always choose the lowest fat source as fat stores toxins).

All seafood should be wild caught. Stay away from farm raised fish of any kind. Eating fresh cilantro with your fish will naturally chelate (to remove from the bloodstream) the mercury.

ANYTIME YOU CAN”T FIND ANY OF THE SUGGESTED PRODUCTS ASK YOUR BUTCHER OR STORE MANAGER THEY WILL HELP YOU WITH WHATEVER YOUR NEEDS

Grains and legumes:

All grains should be sprouted. For hot cereals, beans, and rices let soak in filtered water the night before. The next morning drain the soaking water and add fresh water place on the stove and cook. The sprouting process breaks down amino acid protein bonds to promote digestibility of the entire grain. You can find bread, English muffins, tortilla and cereals that are already sprouted. Such as:

Ezekiel 4:9 Organic sprouted whole grain bread

Ezekiel 4:9 Organic sprouted cinnamon raisin bread

Ezekiel 4:9 Organic sprouted tortilla

Ezekiel 4:9 Organic sprouted English muffin

Ezekiel 4:9 Organic sprouted burger bun and hot dog bun

Genesis 1:29 Sprouted grain and seed bread

Organic brown rice tortilla

Ezekiel 4:9 Sprouted cereal in original, vanilla, and cinnamon raisin.

Bobs Red mill Gluten free rolled Oats

Organic rolled Oats

Cream of Buckwheat

Organic Buckwheat grouts

Brown rice cereal

Organic corn grits-polenta

Organic long grain and short grain Brown Rice

Organic Brown Basmati Rice

Organic Wild rice

Organic Jasmine Brown rice

Produce:

All fruits and vegetables are best local/organic. Organic foods are produced according to certain production standards, meaning they are grown without the use of conventional pesticides, artificial fertilizers, human waste, or sewage sludge, and that they were processed without ionizing radiation or food additives. Choose organic or local, fresh or frozen.

Nuts and seeds:

Nuts and Seeds should always be fresh, raw, and organic only. Stay away from roasted, salted canned nuts. The same rule applies to all nut butters (peanut butter, almond butter, cashew, walnut to name a few). Make sure they are fresh, raw and organic only.

Seasonings, sauces and condiments:

Fresh herbs, spices and Celtic sea salt are the best choices. Be aware of MSG and added natural flavors and spices that add “flavor” to most sauces and condiments. Annie’s makes great mustard, and Muir Glen makes great ketchup. Your best bet is a homemade dressing (3 parts olive to 1 part any vinegar and you can add fresh herbs lemon, garlic, pepper, sea salt). try mountain rose herbs for amazing spices

Sweeteners from a natural source. Carob, local honey raw and uncooked, Organic Grade B maple syrup, un-sulfured molasses, rapadura (unrefined sugar), and stevia. Artificial sweetners can damage the nervous system and should be avoided.

Baking ingredients:

Pamelas Baking and Pancake mix

Mary Janes Farm Organic Gluten free budget mix (www.maryjanesfarm.org)

Arrowhead mill: Organic yellow corn mill, Brown rice flour, buckwheat flour and more.

Coconut Flour (www.tropicaltraditions.com)

Aluminum free baking soda

Aluminum free baking powder

Organic Cocoa

Food bars:

It is best to choose live foods over food bars but, if you are going to do it make sure they are organic RAW food bars. There are different brands that can be found at whole foods. Raw Organic food bar is a brand that has a variety of flavors also, Pure, and Nutiva flax bars are some great brands. I also occasionally go for Lara or Nectar raw bars.

Fluids:

Choose water! Well, spring or purified by reverse osmosis (or local mineral water like Crazy Water)….no tap! Tea is fine, just make sure it is from an organic tealeaf and you brew it yourself. Most bottled teas have added sugars and hidden flavors in them. Coffee is best organic and if possible fair trade. Decaffeinated coffee needs to be swiss water decaf (no chemicals are used to remove the caffeine). Remember to use Stevia or honey to sweeten your tea. Raw milk or cream can be a great addition to coffee or tea as well as coconut milk or cream

Supplementation

Here at The Movement we have been blessed and gifted with literally the highest quality nutritional supplements we could find. All NutriHarmony products are real foods, which simply means there are no synthetic byproducts, fillers or hidden ingredients. (www.nutriharmony.com)

It's NOT a lack of

2011-05-04T13:23:00.000-05:00

The reason you're not where you want to be -

Is not a lack of superfoods
Is not a lack of exercise
Is not a lack of relaxation
Is not a lack of knowledge
Is not a lack of probiotics
Is not a lack of gym equipment
Is not a lack of dieting
Is not a lack of core strength
Is not a lack of omega 3's
Is not a lack of excuses
Is not a lack of healthy foods...
AND ON AND ON.....

OR

I could be wrong and it might be ALL of these things, I don't know (but YOU do...or do YOU?)

it IS a lack of LISTENING TO YOUR BODY-

People pay me to help them become more aware of their own biofeedback-
I cannot do it for them-
They have to be willing to do it for themselves-
But I can help them learn FASTER-
And I can help them become more EFFICIENT and EFFECTIVE-

The answer is ALWAYS there-
ARE YOU LISTENING?

To learn more about biofeedback training and how you can be better everyday, email me @ brian@themovementdallas.com

peace-

It's ALL Movement

2011-05-01T14:36:00.000-05:00

I love how there is so much debate over which type of movement is 'best'. Is there a holy grail? No. Are there things that can get you to specific goals faster? Yes.

My specific movement goals (right now)
-become a better indoor climber (move up to certain level routes)
-become better at the single arm handstand (hold for 5 seconds)

It doesn't have to be boring. These two movement goals are fun for me and will help me reach my aesthetic goals as well. It might not get me there as fast as doing more 'fat' burning exercise, but it's sustainable because it excites me. What excites you movement wise?

A little video of my workout preparing me for single arm handstands-

Your program shouldn't look like mine because our goals are different. Make sure it's fun and specific and you'll get there faster and maintain it longer.

enjoy-

Essentials to Health and Fat Loss

2011-04-27T12:16:00.000-05:00

This was taken from a website that I like to visit occasionally for practical life information (zen habits). It is a VERY simplistic approach to achieving optimal health and weight loss. Just a reminder that it doesn't need to be difficult.
Enjoy!

The 7 Essential Rules To Optimum Health & Weight Loss

Eat real food, move naturally, live healthily.

Editor’s note: This is a guest post from Chris Lopez of Fit and Busy Dad.

We live in an information overloaded society. There has not been a moment in history when information has been this available, right at our fingertips. By typing one simple phrase, we now get hundreds, thousands, sometimes even millions of answers to our most desired questions. And now it seems, because of the abundance of information available to us, that a lot of us are confused.
No more confusing has been our struggle with living excessively. As a result, many of us are in debt, have too much stuff and are overweight.
There are too many questions on how to exercise, how to eat, or how to live healthily - cardio or weights? How much protein? Does fat make me fat? Will situps give me abs? Am I going to get big, bulky muscles?
I don’t profess to know the answer to EVERY question out there, but I do know that all things being equal, the simplest answer is most likely the right one (Ockham’s Razor). That holds true in life as much as it does in weight loss, exercise and general health.
So in saying that, I have devised a list of The 7 Essential Rules to Optimal Health.
You may read these rules and be turned off that I’m insulting your intelligence. But let’s face it, now more than ever, do we need to get back to the basics in order to save our waning, unhealthy & obese society.
We’ve veered off the path of “simple” and have really made things more complicated than they are.

1. Eat REAL Food.
For a busy population who doesn’t have time to count calories or how many grams of protein or how much sodium or saturated fat, this is your answer to health and weight loss.
Anything that Mother Nature put on this earth in it’s simplest form is real food - unpackaged, unprocessed, unpreserved fruits, vegetables, legumes, naturally raised meat & fish. Steak from a cow that has been allowed to eat from a pasture, not an all-beef hot dog. Water, not soda. Apples, not apple fritters.
Here’s the truth … if you eat nutritious real food then your body feels nourished and doesn’t feel the need to consume more. If you eat the common processed food products of today with empty calories and little to any nutrition value, then your body needs to 1) work harder to digest and assimilate what you’ve eaten thus using energy 2) still feel hungry because what you’ve eaten provides no nourishment and 3) throw your systems out of whack because your body has no idea what you just ate.

2. Live Life Actively.
Our society was the healthiest when there were no such things as treadmills, ellipticals and Pec Decks. We used the gym to support our activities (like what athletes do). We rode our bikes, skied, surfed, played pick-up basketball and walked everywhere.
Now, we go to the gym. We run on treadmills like rats in a cage, partake in bodybuilding programs that give us bulky, unuseable muscles and create imbalance & injury, and do aerobic classes that give us little to no benefit with the way we look.
As our society transitioned from an active culture to a gym-going culture, obesity, heart disease and diabetes slowly started to increase. Coincidence? Maybe. But staying active and trying new things - playing a sport, going for a hike, being active with family, playing frisbee with the dog- never killed anyone.
Ask yourself these questions…When was the last time you got excited to go to the gym (to actually workout, not to see the hot aerobics instructor or personal trainer)? And what about when you knew that the weekend was just around the corner and you were going to the beach to play some volleyball? Or out to the golf course with your buddies to play 18 holes?
Live actively and use the gym to support your efforts.

3. Get outside.
This goes hand-in-hand with the point above.
True that some of us live in a climate that isn’t always condusive to outdoorsy things. Hogwash.
Unless it is 110 degrees in the shade or sub-Arctic temperatures outside, there are always options for us to be active outdoors - even if it’s just for a walk after dinner. Our bodies crave the outdoors and being with nature. It’s hard-wired into our systems. Being outdoors gives us a feeling of freedom and calm that no gym, mall or office building could ever provide for us.

4. Constantly strive to improve in order to see change.
If you are doing the same thing, day in and day out (lifting the same weights, running the same distance for the same time, etc) without any change or improvement, then nothing is going to happen to your body.
Your body wants to stay the same, and it is only when you decide to venture outside of your comfort zone that you will actually see any improvement - and that rule holds true with life as much as it does with exercise. Set goals, break records and constantly strive to get better. If you ran 5km in 30-minutes yesterday, then the next time out, aim for 29-minutes. If you did 10 push-ups yesterday, then aim for 11 the next time you attempt them.
Force yourself out of what’s comfortable and you will change - both in body and in mind.

5. Get some sleep.
Often the “missing link” to everyone’s weight loss quest is their lack of quality sleep. Healthy adults require 7-9 hours of uninterrupted, good quality sleep EVERY night.
Sleep helps regulate your hormones. It kills off bad bacteria that has accumulated in your gut throughout the day and it’s the primary time for your body to repair its tissues - especially your muscles. Don’t get enough of it and your immune response will suffer (your ability to fight off disease & sickness), you gain belly fat (because of the higher amounts of the hormone cortisol) and you’ll experience lows in energy.

6. Practice Active Recovery .
This is the Yang to intense exercise’s Ying and is probably the most overlooked rule. You were not designed to “go hard” 100% of the time.
Regardless of what you may believe, exercise, with all it’s benefits to your body and health, is still stress. Any response that produces an adrenalin rush will also produce a stress response in your body. Because of this, we must balance our intense exercise activities with calming, stress management exercises. Traditional yoga, tai chi, qi gong or some form of deep breathing or meditation are the most common examples of ways to handle stress.
Try to incorporate at least one of these activities into your weekly (if not daily) practice. Only a few minutes of deep breathing or mediation is all you need to regain balance move on with your day without anxiety or nervousness.

7. Use Natural Movements.
There are 5 natural movements - Squatting, Lunging (which includes walking & running), Pushing, Pulling & Rotation. If you want to save time, increase results and live healthy, then all your exercises should incorporate at least one, if not more, of these movements.
Is there a need to stand in front of a mirror holding dumbbells and lifting them up to the side while standing on a ball? No. Is there a need to sit on a machine, strapped in and squeeze your thighs together or push them out? No. These movements are unnatural. They force you to break your body up into individual parts, when in truth, your body operates as a network of nerves, bones and muscles to move you and the objects you lift or carry from Point A to Point B.
Exercise naturally, move naturally, be healthy.

So Now What?
Use the above rules as a checklist and try to incorporate and adhere to one rule per week, introducing a new rule each time you have mastered one.
Try not to get overwhelmed. This isn’t a “shotgun” approach. We’ve gotten away from the basics of health and it will take time to get back. Just keep at it and be consistent and you’ll get there.
By just living with these 7 rules in mind, you’re sure to become a healthier, happier and more fulfilling life.

For those interested in REAL food, movement etc please click here. I would highly recommend reading through our blog as well...
Here's to great health!

What about Grass Fed?

2011-04-20T14:12:00.000-05:00

Most of us have been taught that all meat is the same – that a log of beef at the discount shopping club is the same as ground beef that has no hormones or antibiotics. This is simply not true! Let me take you on a little journey through the world of beef production today. The truth may shock you.
Let’s start with the fact that cows naturally eat grass. They have been doing so for thousands of years. However, most cows today are fed a corn-based diet. Even if cows eat grass at the beginning, these days they are almost always finished (at least the last 60-120 days) on grains, plus other remnants that are allowed in their feed such as cardboard, newspaper, and sawdust. The purpose of this feed is to fatten them up, which renders
more weight come selling time. When cows start eating a diet of grains instead of grass, they get sick, which means they have to be injected with antibiotics and chemicals. What that means for you, the consumer, is that you are eating sick meat.
As I mentioned in the last article on eggs, you cannot expect health from that equation. Grains like corn (or whatever other garbage is thrown into the feed) are not meant for a cow’s digestive system. Much like humans, if we eat foods that we aren’t meant to eat, we are going to get sick. The problem is many of these diseases and infections get passed on to the consumer; yet the consumer doesn’t realize what they are eating.
In Paul Chek’s book, How To Eat Move and Be Healthy, it states that in 1998, the USDA inspections and safety system reclassified an array of animal diseases as being “….defects that rarely or never present a direct public health risk,” and said “unaffected carcass portions” could be passed on to consumers by cutting out lesions. They also stated that the following animal diseases do NOT pose health risk to humans: cancer, pneumonia of poultry, glandular swellings or lymphomas, sores, infectious arthritis, intestinal worms or tumors. Are you kidding me? I don’t know about you, but I don’t want any part of that!
Knowing that when a cow eats grass, they are healthier, it only makes sense that grass-fed beef is a healthier option. Nutritionally speaking, a grass-fed cow is going to have a much better ratio of Omega 3 to Omega 6 fatty acids and a much leaner marbling of fat. It also has a higher CLA (conjugated linoleic acid) content, which has been shown to be a powerful antioxidant and to help the body utilize fat as fuel, further aiding in weight loss. All of that simply means that when we eat healthy 100% grass-fed beef, we get more Omega 3s and protein, both of which are great for our bodies.
At The Movement Dallas, we get all of our 100% grass-fed beef from Burgundy Farms. Burgundy’s cattle are free to roam around and eat as much grass as the land has to offer. There are other options locally including local markets and natural food stores. The beef that hits tables in America today comes from feed lots of tens of thousands of cows packed in and full of disease. With stats showing that the average American eats over twice their body weight in meat per year, you can see how all these factors can either be positive or negative. Next time you are shopping for beef, consider whether your beef is conventional or grass-fed. Knowing the truth makes your decisions a lot easier doesn’t it?

-Know Thy Egg-

2011-04-13T13:05:00.000-05:00

There is way too much confusion these days when it comes to food production and labeling. If you read my last post on Marketing The Market, you know what I mean. Honestly, most of us do not have a clue what’s in our food, let alone where it actually came from. This is a vast difference from even 30 to 40 years ago. Many of us have grown up taking nutrition for granted and letting the “powers that be” dictate what, when, and how much we should eat. Unfortunately these “powers” don’t always have your best interest at heart and are really looking to fatten their back pockets. This is where the spread of misleading information begins. With so many products now labeled “organic”, “natural”, “free-range”, “raw”, and “pure,” we need to educate ourselves to know what it all means. These labels can often be the byproduct of good and effective marketing. In this article, I would like to specifically explore the labeling of eggs and why they can be so different, specifically from a nutritional standpoint. The egg is one of Mother Nature’s finest foods. One egg supplies anywhere from 50-80 calories with

3-5grams of fat and 4-6 grams of protein. With that being said, not all eggs are created equal. It all starts with how the hen, which produces the egg, is raised. For most conventionally/commercially-raised hens, it starts with a tight cramped
space filled with many other hens, which are stacked on top of one another. This naturally creates territorial tension forcing producers to clip the beaks as to protect one another. It has been documented that these hens are literally considered insane. Most hen houses store roughly 125,000 hens per shed. These sheds are fed artificial light, causing the chickens to stimulate egg production year round, which as we know ourselves increases the release of cortisol (which is not a good thing). I know I wouldn’t want the lights on and to be awake 24/7. You cannot expect to maintain any level of health this way. Due to this light exposure, the average hen produces roughly 300-400 eggs per year. Only with the combination of forced breeding, artificial light, super-feed and antibiotics can this be possible. Just to show the contrast, in 1900, the average chicken produced 83 eggs per year!!!

For those of you who think that “more is better,” you should know that from a strictly nutritional perspective, a conventional egg is far less superior to that of a pastured hen. Before we go into that, let’s first define what “pastured” or “pasture-raised” means. According to the USDA Trade Descriptions, “birds are raised outdoors using movable enclosures located on grass and fed an organic diet (without hormones or non-organic additives) and/or raised without antibiotics (drugs that are intended to prevent or treat animal illnesses)”.

So naturally, eggs have an equal ratio of Omega 3 to Omega 6 fatty acids (which is a good thing) but

commercially-raised hens can be anywhere from 1-16-30. The problem here is that as Americans, we already have a higher than desired Omega 6 (polyunsaturated) intake in our diets. Many of these fatty acids have been shown to increase inflammation (which increases cholesterol production) and can contribute to a host of degenerative diseases. Aside from the fatty acid profile, a host of other vitamins in commercially-raised eggs are severely lacking or non-existent. According to EatWild.com… “When chickens are housed indoors and deprived of greens, their meat and eggs also become artificially low in omega-3s. Eggs from pastured hens can contain as much as 10 times more omega-3s than eggs from factory hens. It has been estimated that only 40 percent of Americans consume an adequate supply of omega-3 fatty acids. Switching to the meat, milk, and dairy products of grass-fed animals is one way to restore this vital nutrient to your diet.”

With that being said, your best choice is either completely organic or pasture-fed hens. Do not be fooled by terms like “free-range” or “cage free” – unfortunately, these are merely marketing terms that mean absolutely nothing and have no regulation whatsoever. Remember, what it comes down to is QUALITY over QUANTITY. I would rather you eat 1 pastured egg than 4 commercial eggs (much less one commercial egg). Also know that the nutrition you get from any food is only as good as its source. I prefer not to eat eggs from a sick chicken, but that’s just me. Just knowing where and how your eggs get from the farm to the table can empower you and highly benefit your health. If you are looking for the highest quality pastured eggs we have them every Saturday via pre-order. Email me brian@themovementdallas.com for details.

Enjoy

Marketing at the Market

2011-04-06T13:41:00.000-05:00

Spring is in the air... I can feel it, see it and smell it. This is definitely my favorite time of year. Great weather here in Dallas, color is everywhere and the local food choice starts to increase. If you're used to shopping some of the local markets around town, your chance of finding more fresh, local food goes way up, but what about the 'super' market? How do you really know what is best?

On a recent visit to a "natural foods" market near me I picked up a flyer. This isn't one I frequent often so I decided to see what kind of deals they had. Here are some of the words and items they used;

-PREMIUM Fuji Apples & Bartlett Pears
-ON THE VINE Cluster Tomatoes & Fresh Tender Asparagus
-NEW CROP Sweet Onions & Avocados
-ALL NATURAL Chicken Leg Quarters, Ground Beef, Pork Loin Roast, Chicken Tenders
-FRESH Beef Meatloaf
-WILD CAUGHT Cod Filets, King Salmon Filets
-VEGETARIAN FED Chicken Eggs

These are just a few of what I saw in
the ad. No telling how many more of these enticing foods they have labeled throughout the store. So what do these mean for the consumer? What do these labels tell us?

Grocery is big business, which means big marketing and advertising. While what they are advertising is true, it can also be very deceiving for those wanting to make more sustainable, healthier choices. If you're really not worried about what goes on behind the food you buy, stop here. I commend you for eating more REAL food, as that can be a step in and of itself, but if you're interested in what the terms mean, I am going to break it down for you.

All Natural- This is often slapped onto meats. Thanks for keeping it natural, but there's no legal definition or requirements for this to be a label. Being that there is no legality for it, you could potentially have beef that's fed grain, shot up with hormones and call it 'all natural' because it comes from a cow. Don't buy into the hype (pun intended). Everything we eat should be natural! If I have to make the claim that it is, that's a problem.

Fresh - As opposed to rancid? Again, thank you for keeping it fresh. According to the USDA, fresh is merely used to signify that it was never frozen. Doesn't mean it's better, but it does sound good.

Free Range/Free Roaming/Cage Free - Ah. The vision of your chicken roaming freely on the range. That's got to be better for me and the environment, right? Not necessarily. Industry standards only require a very small, exercisable space for these animals to roam. These are chickens kept with a fence that restricts their movements to very little. They have access to it, but are not necessarily encouraged. (insert chicken personal trainer joke) Often times this can be as bad as some of the hen houses we have all seen. The benefit to free range however, is that these hens are not de-beaked, being that they have access to more space, and do not feel the need to cannibalize.

Vegetarian Fed - Okay. But what about those animals that aren't strictly herbivores AND/OR what kind of vegetables are we feeding them? Grains are vegetarian, but no animal on the planet (that I know of) subsides on 100% grain and is healthy because of it. Chickens are supposed to eat bugs and insects on the majority and cows grass, which is why we now have to specify GRASS FED beef. If it's vegetarian fed, you're still not being told the whole story. This one kills me every time.

Wild Caught - This is not always the sustainable choice. "Wild-caught" casts a wide net and can mean that your fish were caught using highly destructive (read: downright demonic) fishing methods such as dynamiting reefs, high-seas bottom-trawling, and drift nets. But the term wild-caught can also encompass more desirable lower-impact techniques, such as hand-lines, divers, or the use of pots or traps. (HP) Chose the later for more sustainable practices.

Farm Raised - Sounds so lovely, but fish do not live on a farm, until now. Most of these fish are fed, yes, grains, and left in their own filthy tanks until the day the are killed. This not only affects the fish but affects YOU! Not the fish I want to consume.

Organic- All things obviously are not created equal. Just because your oreo is organic doesn't mean it is either good for you or comes from a socially conscious sustainable business. Stick with organic in the produce section.

Raw - Just because food never reached 104deg doesn't make it superior. Many things that we now consume aren't meant to be eaten raw putting a heavy burden on the GI tract. Base it on your own results.

WORDS THAT HAVE MEANING
Here is what I personally look for. I know that if something carries this label, it carries a bit more weight.

GRASS FED - While there are some tricky things here (grass finished vs. 100% grass fed etc), going this route is always the better option. The animals are treated sustainably rendering their composition more balanced and healthy for us to consume. Let me know if you're looking for a local source.

PASTURED - Whether its eggs, chicken or pork, this signifies that the animal was allowed to pasture (the true free range). Extra feed is only used if necessary and as a supplement. Again, this is more sustainable and actually renders a smaller animal because they are not being force fed and are on their natural diet. Let me know if you are looking for a local source.

ORGANIC - Back on the 'good' list. Is all organic good, no. But for produce it's a great place to start. Today I purchased organic strawberries over local ones, being that they are one of the 'dirty dozen'. Typically I go local organic, organic, local... but free of pesticides means something to me and strawberries carry a heavy load. Be careful with organic meats. It simply means they were fed organic grain... which we know isn't ideal.

LOCAL - Exercise caution. A CAFO (concentrated animal feeding operation) can be local to your area and market at such. Make sure you know where you food comes from locally.

I'm sure there are others. The bottom line is to know where YOUR food comes from. It's not 100% perfect all the time. Simply start where you can, and purchase consciously. At the end of the day we are the ones funding the non-sustainable farming practices in this country. If we really want to change that we must wake up and have a spending voice.

If you are interested in learning more about local food in the Dallas area please contact me.

Enjoy-

Sustainable Fitness

2011-03-30T13:35:00.000-05:00

In my last post, Health vs. Fitness, I talked about the differences between the two. The take home is you can have a health body without being fit and a fit body without being healthy, but we want and need both! Today I want to talk briefly about sustainable fitness and what it means to me. Again, let's start with a definition-

Sustainable - the potential for long-term maintenance of well being.

Fitness - Physiological headroom. The distance between the least you can do, and the most you can do. (re-worded from Arthur DeVany)

So if we put those together here is what it looks like-

Sustainable Fitness - The potential for long-term physiological headroom OR the ability to keep the most you can do as high as possible for as long as possible and far greater than the least you can do.

The below graph represents what sustainable
fitness could and should look like. We keep our ability to move high, until one day we are gone. Unfortunately for most, it doesn't look this way.

For most the graph looks like the one below. There may be peaks and valleys and we may one day have a higher level fitness, but over time it continues to dwindle until our quality of life suffers and the green line meets the blue... death at an earlier age with years of warning.

So what does that look like in real life? What type of movements should you be doing? What kind of program is best?

I want to fist talk about what is not sustainable. If you see any of these words in your workout or hear people talk about these in their program I can almost guarantee it will not last-

-insanity
-hardcore
-force
-x
-working to limits
-vomit
-no pain no gain
-it's one size fits all (we all do the same things)

You get the point. But how do you create your own?

Here's a guide that has worked for me and my clients.
1) Choose your sustainable fitness goal. Maybe it's some type of movement you want to be able to do. Maybe it's a certain sport you want to play. Maybe you want to lift an arbitrary amount of weight for a certain number of reps. Whatever floats your boat. Just decide.

2) Focus on those specific movements and actions that will help propel you there. Once your goal is set, it's done. Focus on the actions that help get you there. The lost factor in reaching goals is doing things that are not specific to them. If you want to be good at hitting a baseball for example, you have to practice hitting baseballs. If you are looking for fat loss you have to move appropriatelyf for fat loss. Practice makes perfecting.

3) Do it again. Consistency is key,f which is why it's so important to continue to find activities you love. It may be baseball for 3 months, you reach your goal, and you want to try something else. That is ok, just be consistent and don't give up on the action steps needed to reach your goal.

4) Work within your limits. The only way to truly progress in a sustainable way is to know your limits and work within them. This will reduce any chance for injury in turn keeping you in the game.

5) Try new things. How do you know you don't like lifting heavy weight if you have never done it? I have a client who was anti lifting heavy until I handed her a big kettlebell. Now she's breaking PR's (personal records) every workout and LOVES it! Go try something different. It may be your next specific thing.

6) Do it again. You've seen this one before because it is important! Continue to put one foot in front of the other.

Did this help you? I would love to hear about your sustainable fitness plan.

If you have any questions about sustainable fitness or you're looking for more feedback please contact me brian@themovementdallas.com

-Brian

Health vs. Fitness

2011-03-23T13:05:00.000-05:00

This can be a confusing topic. So many of use strive for "healthy" bodies but what we really mean is a visually fit body. Many of us think if we have a "fit" body, then we are healthy. So what is what, which is which, what is best? I will say that health and fitness are not synonymous.

To get some clarity on the topic, let's define what we are looking at.

Health - a) a state of well-being free from disease. (websters) (obviously a good thing)

   AND/OR

              b) a level of functional and/or metabolic efficiency of an organism, often implicitly human. (wiki)

Fitness - a) good physical condition; being in shape or in good condition.

What a vague definition. No wonder there is so much confusion. It seems so abstract... What about...

Fitness - b) Physiological headroom. The distance between the least you can do, and the most you can do. (re-worded from Arthur DeVany)

That sounds a little more
specific to me. It's what I refer to with my clients- increasing their movement potential to be able to move in all directions.

Health - Freedom from disease
Fitness - Increased movement potential

Which do you want? How about both?

The problem is we think that doing "fit" things are making us healthy. NOT true! Just because you spin, yoga, lift, run or eat shakes and bars does not mean you are or ever will be healthy. As a matter of fact, this could actually make you MORE unhealthy.

You don't have to be healthy to be fit or look fit, but there is a cost. Bypassing health is short lived and not sustainable. I have been there. This is me in my bodybuilding days.

I was lean on the outside. I was relatively fit, but I was not necessarily healthy. I ate the standard low fat, high protein bodybuilder diet full of bad quality meats (cheap food was best), buffet lines and a vast supply of preservatives and pesticides. I paid for it on the inside. I had elevated liver enzymes, poor skin (bloated) and felt 'heavy' all the time. It was just too much weight for me to carry around. If I would have kept this up I was sure to be diseased. The kicker is, I was drug free. Nothing artificially enchancing. It makes me wonder the health of those that aren't natural or drug free? I can predict fairly well. I know it's not good.

With that in my past I am MUCH healthier and MUCH more fit than ever. My skin is worlds better, I have normal blood check ups and my energy is higher than ever, without the benefit of stimulants. I no longer feel heavy in my body and my movement potential has increased as a result. I didn't realize the recipe was so easy before. Now I work with my body and not against it. Here is what healthy and fit looks like to me-

Food -
-Eat the highest quality foods I can find.
-Eat according to my biochemistry and not what someone thinks I should be eating. I seem to do best limiting my dairy and grain consumption, eating high quality fats/proteins and eating plenty of fermented and or cooked veggies. That may change, but it's working at the moment.

Movement-
-I move my body according to my specific goals nearly every day for approx 20-40 minutes.
-I test my exercise most of the time to determine where my body is wanting to lead me.
-I lift heavy on occasion, do sprint work and I love messing around with bodyweight movements.
-I know my limits and work within them.

I rest when I need to. I work smart and efficiently allowing my body to direct my path.

Sounds easy. It takes work but is simple. Consistency is key. Knowing your body a must. Perfection is not the goal, but better is.

peace-

Results First - Grains

2011-03-16T09:20:00.000-05:00

It's time for another 'results first, beliefs second- nutrition' post. This one has been on my mind since day one, and primarily because of so much confusion surrounding grains. Another banned food by many, grains have a negative association that I hope to make clear.

The Belief - Grains have only been around for roughly 10,000 years (or with the inception of more modern agriculture), therefore we are not suited to consume them.

The Truth - Yes, grains have been around for roughly that time but results show that we have eaten and thrived on variations of them for thousands of years. Most of the negative grain press or studies done have been done on those of poorer quality in a manner that's not traditionally prepared.

As you can see by now I'm not one to demonize food. The reason; we are all different AND all of these things have shown the RESULTS
of being beneficial for different peoples at different times. If grains are so horrible, how do Asian cultures thrive so effortlessly on them? What about Quechua Indian tribes that eat 95% carbohydrate based diets? Our biochemistry is all so vastly unique.

There seems to be mass confusion as to what constitutes a 'good' grain. The USDA says we need 'whole grains'. We've been told since we were young that we need 6-11 servings (before the recent change) and that things such as whole wheat, oats and bran are extremely good for us. They contain high amounts of fiber and are not depleted of nutrients in their processing to flour, flakes and grain. So where is the confusion? Why are people suggesting we shouldn't eat them?

Think back to what our great-grandparents may have subsided on. Do you think they ever questioned whether or not they should consume grains? They ate breads, oats, porridge, rice or any other available grain. There were not incidents of heart disease, obesity or mal-absorption.

A BRIEF history of grains. As I stated, grains have been around for roughly 10,000 years. As soon as we began to farm land, we began growing grains. At that time the methods for production where very minimal. Farmers would cut the wheat or grain and allow it to sit in the field after harvest. Often times it would get wet from rain or morning dew, naturally allow the endosperm to 'sprout'. This soaking/sprouting process started the livening of the grain and reduced phytic acid (a mineral blocker) that is on the outer shell. Once collected, grain that was used was ALWAYS fermented/soaked/sprouted in some manner. This greatly increased absorption and utilization by the body by again reducing phytic acid and increasing good bacteria through fermentation. A few examples of fermented grains that have been used throughout history-

India - idli and dosas (fermented lentils and rice)
Africa - ogi (soured corn porridge)
Ethiopia - injera (bread made from teff)
Mexico - pozol (corn cakes)
America - sourdough (fermented bread)
porridge (oats/barley soaked cereal)(see MISO PORRIDGE)

These are just a few examples of fermented grain dishes that have been used for years with great results.

Just like my other posts on traditional food, quality and preparation are the most crucial factors. Grains are a HUGE commodity crop. Corn, wheat and cotton are all subsidized by the government and grown in large quantities. Most are monoculture crops, in that they are growing only one thing (not natural). Being that it's not an ideal environment for growing crops, large amounts of pesticides, fungicides, herbicides and rodenticides are sprayed on the grain. The lack of soil rotation greatly depletes the soil producing a less than ideal grain for consumption. Much of it does not make the cut for our eating and is fed to animals, used to make high fructose corn syrup, plastics or for fuel. What does make it is pushed down our throats in the form of puffed cereals, granola bars, xanthan gum, maltodextrin, HFCS to name just a few. This is not sustainable... this is not healthy. These are the grains we should talk about avoiding, as opposed to demonizing them all.

THESE ARE THE QUESTIONS THAT DO NOT GET ASKED!!!

How was it grown? Organically? Is it from a genetically modified source?
We know that many grains are subsidized from the government. GMO grains are extremely prevalent, cheap and of very poor quality. Most get used in feed lots for animal consumption as it's not fit for humans. Stick to the highest quality organic grains you can find.
How was it stored?
Grains have been known to be stored in large silos where they sit and develop molds or dangerous aflatoxins. Do not buy grains in bins that sit for long periods of time.
How old are the grains?
Just like meat and produce, grains lose value with age (unless fermented, which can be the opposite)
How were they prepared?
I can guarantee that 99.9% of the grains that are consumed are NOT traditionally prepared. That is a problem. Results show that poorly prepared grains have been linked to higher rates of obesity, heart disease and other health related issues. THIS IS WHAT WE SHOULD BE LOOKING AT!

Non-traditionally prepared grain-

-Harder on the digestive tract due to large amounts of phytic acid (enzyme inhibitor).
-Robs the body of minerals. (caclium, magnesium, iron, zinc etc)
-Can create 'allergies' to certain aspects of the grain. (gluten, phytic acid)
-Can cause intestinal bloating and candida issues.

Traditionally prepared grain-

-Easier to assimilate and utilize. Healing to digestive tract considering higher amounts of beneficial bacteria.
-Increases absorption of minerals.
-Provides lasting, sustained energy and satiety.

Signs you might need to try different grains-
-bloating, indigestion, constipation or loose stool
-runny nose or excess mucous production
-dry, itchy skin
-irritability
There are more. Ask questions after you eat anything. Awareness is the first step to the ability to change.

Lastly, I will save grains on fat loss and performance for a later time but would like to address the topic briefly here. I do see the value of reducing (not eliminating) even fermented grains for a period of time if fat loss is a desired goal. Once you reach your target weight you can figure out the right amount for you. With that being said, high amounts of grains are not possible to consume if you are preparing them in a traditional manner. They are not as likely to be 'at your disposal' (or your mouth). If I want to consume bread, it's a 2 day process. I appreciate the work that goes into it and it makes it that much more worth it when it gets eaten.

related posts-
Mindful Eating
Fermented Foods
Dietary Perfection

If you have any questions about this post or others, please email me brian@themovementdallas.com

peace-

YOUR Mindful Eating Guide-

2011-03-09T11:53:00.000-06:00

In my last short post, Mindful Eating, we ventured into what it means to be a mindful eater. Awareness is the key to sustainable change, but what are the appropriate questions to ask to be a mindful eater?

STEP 1 -LISTENING AND ASKING APPROPRIATE QUESTIONS -

-Am I hungry?
-Is it food that my body is truly asking for?
-What sounds best?
-How would I feel after eating this?
-How much do I 'need'?
-Do I need more? Less?

These are very basic questions that can at least start the process. They will allow you to fine tune your feedback and prune as you move along.

Now, what about food? What about macro
or micro nutrients? How much fat/protein/carbs should each of us consume? I don't know, because I am not you. I am not in your body asking those questions. But I can start with a simple suggestion based on experience....

STEP 2 - GETTING BACK TO A MORE TRADITIONAL DIET COMPOSED OF HIGH QUALITY, NOURISHING ORGANIC FRUITS AND VEGETABLES THAT ARE PREFERABLY LOCAL, AND CONSUMING MEATS RAISED ON PASTURE, IS A GREAT PLACE TO START

If you're not there yet, no worries. Life is a journey... let's start now-
-what small changes can you make today that would be better? ex. adding fruit? adding vegetables? going organic? eliminating processed foods? fast food? etc.

-If you ask this question daily, you will be amazed how not only your nutrition/eating changes, but many other things-

Most diet books are based around strict guidelines eliminating huge portions of a traditional diet, whether that's meat, carbs or fat. I have tried many of the various diets out there and I am here to say none of them where built specifically for me. They did give me tools to ask better questions, and I did learn some interesting tidbits along the way. Many are based on the focus of quantity and pay very little respect to quality. What I have found, is that when we stick to foods that are closer to how they have thrived in nature, the potential for a food to be better for me goes way up!

It's not about a complete shift tomorrow, or the next day... but a gradual answer to the question... Is this better? Isn't that what it's ALL about? Being better today, than we were yesterday? It's really not rocket science, but it does take quality, tested practice and some patience. Ultimately what you come up with is a sustainable way to look and feel how you've always wanted.

STEP 3 - IF IT IS NOT WORKING, CHANGE IT

Mindful Eating

2011-03-02T10:56:00.000-06:00

“There are some people who eat an orange but don’t really eat it. They eat their sorrow, fear, anger, past, and future.” - Thich Nhat Hanh

“When you eat with awareness, you find that there is more space, more beauty. You begin to watch yourself, to see yourself, and you notice how clumsy you are or how accurate you are. … So when you make an effort to eat mindfully…, you find that life is worth much more than you had expected.” - Chogyam Trungpa

This was an excerpt from Zen Habits-

Awareness is the key to changing anything. Take a deep breath, ask questions and respond to feedback. Slower is sometimes better.

Enjoy.

#PReveryday Handstand/Freestand Handstand Pushup

2011-02-25T14:54:00.000-06:00

I've been working on this one for a while. I set my goal about 6 months ago to do 15 seconds of a held handstand and 3 freestanding handstand pushups. I thought I would document and video to show the new PR (personal record). Next up, planche push up, human flag and one arm handstand.

Results First - Dairy

2011-02-23T13:19:00.000-06:00

So what about milk?

I wanted to continue my series on 'results first, beliefs second- nutrition', as there's a ton of misinformation out there. It doesn't stop with fats. Dairy is often on the undeserved ban list of many ideological dieters and eaters in my opinion. Here is my view countering long held beliefs;

The Belief - Humans aren't meant to consume cow milk; Milk is high in fat and therefore bad for arteries; Cheese causes high cholesterol etc....

The Truth - Results say we have consumed it for thousands of years; See my last post on fats; Association of saturated fat and cholesterol is still a hypothesis.

I hate to beat this in, but quality of source rules supreme. Let's take a look at the traditional approach to milk consumption that we've had for thousands of years;

-It has always been consumed in it's raw state, meaning no pasteurization or homogenization. In it's raw form it quickly cultures potentially making it even more digestible.
-Because of this culturing, and due to lack of refrigeration, more commonly used dairy foods such as yogurt, kefir, whey, cheese have increased micro-organisms or beneficial bacteria that actually aide in digestion.

Let's compare that with the current model for milk consumption;
-Pasteurization. Milk in the store is mandated to be pasteurized at a temperature of AT LEAST 135, with little exception. Honestly, if it's from a great source this isn't a problem... (although I prefer not). It's the UHT (ultra high temperature) process that most are using that I have an issue with. If you thought drinking even organic milk was better, it really isn't. They generally heat it up to 400deg. rendering it almost a non-food. Why do you think the expiration date is nearly 2 months? What live food do you know that lasts 2 months? Do you not
think we might start to see problems related to this type of milk? Again, you can't expect great results from a poor quality food. Of course poor quality milk should be pasteurized. Anything from a potentially sick animal being fed food it's not suited for, injected with hormones and antibiotics is going to be at greater risk. My belief is that we should steer clear of it.

-Almost all milk in the store at this point is also homogenized. Homogenization of milk is where they take the fat and through centrifugal, force break it up. That way, if you buy whole milk, the cream doesn't separate. This was done for fairness and consistency. If a rail car or truck shipped milk for delivery before being bottled, all the cream would separate. The cream was highly sought after so they developed the homogenization process. This allowed for equal cream/milk content. The negative side to homogenization is rancid fat production. When the fat gets broken up, it creates the release of bovine xanthine oxidase (BXO), which has been linked to arteriosclerosis. This to me is worse than pasteurization! If you can at least buy non-homogenized milk. Kalona organics is a great brand that is currently available at Natural Grocer stores.

(nothing natural about this process)

Base everything on results only. If you feel bloated, sick, tired, stuffy and congested after consuming dairy, try first switching your source to one of quality. If that doesn't do it, you might be best to limit your consumption. Here is what I have found to work best for me and the clients I have worked with...

Raw Fermented/Cultured Dairy - Local raw Kefir, yogurt, cheese. These have much higher beneficial bacteria resulting in a lower amount of lactose (milk sugar). With a large portion of the population reported to be lactose intolerant this is something to try... (and is what works best for me). If you also have a problem with casein, the protein in milk, the culturing process could be beneficial (although I believe it's an association to quality).

Raw High Fat Dairy - Local Raw cream and butter. Who doesn't love that? Again, much lower in lactose so easier to digest. They are also both very nutrient dense.

Raw Milk - I personally do not do that great on the milk itself, but if you have no problems with tolerating, this an ideal source and state.

So what's the next best thing for someone who doesn't do raw dairy?
Milk -Better is better, so going the Kalona organic route is best. Organic Valley is grass fed and okay.
Yogurt - Kalona, Cultural Revolution and few others have a great non-homogenized product.
Butter - Organic Valley pastured butter or Kerrygold pastured butter. Both from animals fed on grass.
Cheese - Raw cheeses can now be purchased in Texas from stores such as Whole Foods.

Obviously I am a fan of raw milk products, but please realize that we are all different, physically, biochemically, mentally etc. What is best for me is not best for you. Question the source. Question the norm. Inform and educate yourself. Strive for better.

peace-

Eating On the Run-

2011-02-16T14:28:00.000-06:00

I cannot tell you how many times I get this question "what do I eat if I am out and about"? It's a great one. We all have times where our lifestyles are so hectic that we must rely on something outside of our own preparation. I know I do it from time to time. The key is to keep it as minimal as possible and to choose quality over quantity. Here are a few things that are also important to realize-

1) - Changing your health and lifestyle should always be shaped around your current limitations. Be realistic about where you are, and start there. Too much at once will limit your results. If you have never cooked and decide that cooking daily is a must, you will probably burn out fast.

2) - The healthiest people are those that take ownership in their health. Joel is a great example. He didn't start by cooking most of his meals, but has
worked to where a majority of his diet in some form or fashion is his doing. For me personally, I would say that 85% or more of my food comes from my own making. Aside from knowing what is going in your food, there are healing properties to building and preparing things yourself. It quickly becomes an intuitive process. Purchase a traditional foods cook book like The Simple Art of Food or Nourishing Traditions and make one new recipe each week. I have even found some great cook book selections at my local library.

3)- Make cooking fun. If you don't like to cook, it's most likely because you went beyond your limits. Find other enjoyable things to do while cooking (listening to music, meditation etc). This will build a positive association and create the desire to do it more.

Taking these into consideration, I am a realist. Here are a few options that are the next best thing... and again are determined by your current limitations. PS - I live in Dallas so they are relevant to my area.

BEST

Eating your own food

BETTER
1) Whole Foods Bar/Chef Case - At last count there were 8 or 9 Whole Foods in the Dallas Metro area, with new ones popping up often. It has served as a reliable option for me and my clients as they do a decent job to provide REAL food options on the go. Please realize their bar is not organic, local etc (as many are unaware of), but again it's the next best thing. I personally stick to the salad bar area as many of their hot items are loaded with canola oil.

2) Bolsa - I debated to put this first, but being that there is only one restaurant, it's not as easily accessible. We need more Bolsa's in Dallas. Local, organic, sustainable and real, are all words I associate with this wonderful eatery. Dinner can be rather pricey, but they have a killer lunch special. $9 or 10 for a choice of any sandwich, soup or salad and an ice tea. They also do to-go. If you haven't tried this place, get there!

3) Green Spot - A small gas station in the White Rock area serving great local goodies. Not only do they have options for meals on the go, but great snacks that can be carried for a nice pick-me-up. If you're looking for great local food to cook at home, they are a good source.

4) Chipotle - Not sure how many people realize this, but they are serving meats with no antibiotics or hormones as well as pushing for more local meats to rotate regularly. The burrito can be a quantity bomb, but if you stick to the lighter fare (beans, greens and veggies) it can be a great choice.

5)Kalachandjis - When I'm feeling like ditching meat, this is where I go. Amazing assortment of veggies that are all prepared with quality ingredients.

OKAY
5) Jason's Deli - Jason's is trying to be better. They are all over the metro area and have a few options that are organic and seasonal. I would only recommend sticking with the salad bar as their other choices are not ideal.

6) Fadi's - One of my personal favorites (I love Mediterranean foods). Great choice of veggies, hummus and salads. Not necessarily the best quality and they have a tendency to over do it on oil. I would recommend it as an occasional go to.

This list is by no means exclusive or extensive but simply based around what I have in my area. Other places that I would like to try or have done on occasion-

Elevation Burger - Organic/Grass Fed burgers
Central Market
Spiral Diner - Vegetarian

There are other small restaurants and eateries that serve up quality food that aren't listed. I also didn't put those that where more than your typical $ fare for a meal on the go.

I would love to hear your feedback, questions. Where do you eat on the run?

bJ

Results First- Fats

2011-02-09T14:46:00.000-06:00

I love the mantra- 'results first, beliefs second'. It's something I attempt to live by everyday, and I have to say at times it's not easy. We are bombarded with so many "truths" (beliefs) that have little results to back them up. We tend to lose ourselves in social proof, or the idea that if enough people believe it, it must be true. It's time to wake up! I wanted to share some of my personal results in the area of health and fitness that were once dictated by broken and/or misaligned beliefs. This will be a series and I wanted to start with food as there seems to be a ton of confusion out there.

The Belief(MYTH): Fat is bad, particularly if it's from an animal source (aka. saturated).

The Truth: Studies done associating fat and heart disease have been done on PROCESSED saturated fats... aka trans fat and hydrogenated oils or on animals raised on concentrated animal feeding operations (CAFO's). What that means is
that the source of the fat was never taken into account during any of the studies done. Of course hydrogenated fats are going to produce poor health results. Studies show hydrogenated fats increase tissue inflammation throughout the body and specifically the arteries while increasing total cholesterol to combat it. We've known this for years. I would avoid them at all costs.

Of course animals raised on grains, cardboard and sewer sludge are going to produce negative test results and show association to heart disease. That only makes sense. I would avoid them as much as possible.

We have eaten fat, forever. Why is it that in the last 40 years it's bad for us to consume? The funny thing is that research actually points to the fast development of the human brain being made possible because of the access to greater amounts of fatty acids in our diet. Fat is in every cell of the human body. Wouldn't that make it important?

-Saturated fatty acids make up at least 50% of the cell membrane which gives them integrity and suppleness.

-They protect the liver from alcohol and other toxins. (which is why you have most likely heard that toxins are stored in the fat of animals)

-They enhance the immune system.

-They have antimicrobial effects in the digestive tract.

-They are needed for the production of certain hormones.

And these are just a few of the many wonderful things that are associated with fats. The key is to consume quality sources raised on traditional diets. Here are some examples of common traditional foods;

-Cows eat grass, not grain. Cows that eat grass have a better, more natural fat ratio. How would you look and feel if you ate grains ALL day?

-Chickens eat bugs and insects, not grain. Chickens that eat insects have a better, more natural fat ratio. How would you look and feel if you ate grains ALL day? That 'vegetarian fed' chicken or eggs are no better than a commercially raised chicken, just marketing hype.

-Pigs eat plants, bugs, grass, flowers, whey or anything they can :) Pigs that are raised on pasture have a better, more natural fat ratio. How would you look and feel if you ate grains ALL day?

Shall I go on? I think you get the point. Chose quality over quantity every time. Don't eat foods raised on feedlots that are feed grain, cardboard or sewer sludge.

For me personally, after years of buying into the no fat hype, I realized I do much better on higher amounts of quality fats. I've had improvements in energy, digestion, skin and overall health. Current fats/foods that I consume and or cook with regularly;

local pastured bacon

local pastured lard

organic coconut oil
organic soaked nuts/seeds
organic nut butters
pastured chicken (dark meat + skin)
pastured chicken fat
organic olive oil
organic sesame oil
organic flax oil
grass fed raw butter
grass fed raw cream

I recommend you test for yourself. We all need different things in different amounts, but we all need quality food raised in a traditional manner. Start where you can and learn and work within your limits. It doesn't have to be perfect overnight, just better.

If you don't have access to these foods and are looking for local sources contact me @ brian@themovementdallas.com

Eat up!

Joel's Story-

2011-02-02T13:15:00.000-06:00

It's ALWAYS great to see clients progress to new heights. The reason I do what I do is so that I can share what I have to help others reach their true potential. Here is the latest success story from a client of The Movement Dallas who has taken his health and made it his own.

Joel IS The Movement

What brought me to turn to Brian at The Movement Dallas

Before After

Written by Joel Singleton

In May of 2005 at the age of 25 I had a rude awakening… I was diagnosed with dilated cardomyopathy (heart failure). After picking myself up off the floor it was time to do something about my health. I knew that for the long term, the pill-popping regimen I was on was not a true prescription for the healthy lifestyle I wanted to live. I started listening to and doing all the ‘right’ things, or what I thought was ‘right’, because of what EVERYONE said or told me. I tried many diets… low fat, low carbs, calorie counting, excluding animal meats and dairy (because it’s associated with diabetes) – drinking soy only, eating cherrios to help lower cholesterol, doing cardio 30 minutes a day, just to name a few. I dropped from 280lbs to 220lbs by doing what everyone else said was ‘right’, but was I healthy? I soon found myself in a rut and stuck at my 220lb weight. I continued doing what got me there, but to no avail, the weight would not drop further. In the process I suffered from chronic lower back and shoulder pain, which I attributed to my mattress, because ‘if you have chronic back pain, it must be your mattresses.’… right?

In late 2009 I ran into and old high school friend, Brian Johnson of The Movement Dallas, on Facebook. I began browsing his profile and saw he was a health nut like me, or was he? He was eating quality saturated fats, raw dairy and animal meats. The thing that caught my ear on one of his videos, as he spooned out a tablespoon of quality lard into his pan to sauté some veggies, “fat doesn’t make you fat”. I couldn’t believe it! I had always been told how horrible fat was for our body. Could he be right? At that time I started questioning the status quo not only nutritionally, but also in regards to more desired fat loss through exercise. I had to contact him to see what this was all about.
I met up with Brian in February of 2010 to get a better understanding of his aspect on fitness and nutrition. It sounded foreign to me and it was hard to grasp that basically everything I heard and saw on Oprah was a lie:) He had a ‘different’ way to
test gym movements according to my goals and the food I was consuming. His approach was unlike anything I had experienced before and it felt tailored to me. Upon our first session I asked Brian, “So you want me to test my movements and only do the ones that test best? My workouts should be easy? You mentioned stopping when it starts to feel tense or hard, but how will I lose weight?” After another month and a half of researching and pondering what or who was right, I decided to give Brian and The Movement Dallas a chance to see if it was all he led it to be.

I set my weight loss goal at 175lbs. After one week of doing tested movements I noticed a huge difference. It wasn’t weight loss at first, it was my back and shoulder pains that were almost nonexistent! My sleep improved because I was not tossing and turning due to the pain. This was too good to be true! I continued to move according to what my body was asking. He said that tested movements are true corrective exercise because it’s what YOUR body needs, not some program design. If you do movements that test well on a regular basis, the body naturally balances itself. Shortly after the pain subsided the weight started trickling off and my muscle mass increased. I have lost well over 40lbs. and achieved my weight loss goal of 175 (currently low 170’s). My energy and vitality are greater than that have been since I don’t know when. I am now working on adding more lean muscle and focusing on achieving a few athletic goals. I continue to listen to my body, test my movements specific to my individual needs and eat real, local and organic foods.

If you are unfamiliar or unsure about testing out The Movement Dallas, I can re-assure you it has completely changed me for the better. I would encourage you to take that step.

#PReveryday

2011-01-28T17:41:00.000-06:00

Where's YOUR Water From?

2011-01-26T16:04:00.000-06:00

Though I am not an environmental expert, I am a movement coach and health expert and I understand the human body and how we interact with our external environment. If you think about it, nature is very similar in design to that of the human body (or the other way around, whichever you prefer) in that our body is over 70% water and Mother Earth is over 70% water. The water in our body is connected to a vast web of communication via our circulatory, nervous and lymphatic systems, which are paralleled in nature through the connection of trees, roots and plants, all relying on their local water sources for life. We are connected to our environment, which means that what we do affects it, good or bad, and is especially true when talking about our drinking water.

The most important resource for all living things is water. But most of us don't think about where it comes from, the quality of the water and the difference that sourcing it locally can make. There are many different waters to chose from. How to do we know which is best?

Tap water may be the first answer for some, but for me it is not an option. Yes, it comes from a local source (or so we believe), but I cannot get past the fact that it goes through a rigorous, man-made treatment before it goes into my glass. I'm not confident that tap water does not contain perchlorate, chlorine, remnants of prescription drugs and/or lead or copper that leach from the pipes that it flows through. These health factors and more contribute to environmental toxic load as well as the toxic load in our bodies, all of which have been linked to major health issues.

In response to the overall quality of our tap water, numerous companies now offer a variety of bottled water options. Our demand has turned the bottled water industry into an economic powerhouse (and ecological concern), with bottled water now becoming one of the largest revenue industries on the planet. Americans consume over 8.6 billion gallons annually while over 53 billion gallons are consumed globally generating over $61 billion in revenue every year. Now here’s the kicker, over 40% of that bottled water is actually coming out of the tap (gasp!) and over half of those bottled waters have contaminants greater than many state health limits allow. However, we keep buying it because we don't know which bottled waters are truly good for us.

In addition, many of us do not understand that in order to bottle water, we need another precious resource, Oil.

Reason # 1 - Plastic. Over 17 million barrels of oil are used in the production of water bottles every year (enough to fuel one million cars for a year). Unfortunately, only 1 in 5 bottles of water are actually recycled and the rest are contributing to over 3 billion pounds of waste. WOW!

Reason # 2 - 99% of all bottled water that is consumed is derived from a source of over 1,000 miles away! That’s a ton of oil used to get it to you, not to mention the fact that the water being used is in no way indigenous to your area (very important). Think about overseas water brands like Fiji, Evian and Volvic; they are bottled water sources with greater environmental costs than any of us in here in the U.S. care to think about.

This may look like a pretty grim picture for bottled water, but there are definitely better water alternatives. So, the next time you find yourself holding a bottle of water, think about finding a local source, one that saves natural resources, supports and promotes recycling and has proven health benefits. Crazy Water out of Mineral Wells, Texas is our choice for our clients and for us. Not only because it’s local, fresh, clean and tastes great, but also because it is water how it was intended to be consumed … straight from the ground source via osmosis. No re-mineralization, no restructuring of water molecules and no bull. Our holistic health studio, The Movement Dallas, offers our clients Crazy Water #2, #3 and #4 endlessly, because we know the great importance of high quality water, supporting the local economy and helping to build a more sustainable local ecology. Crazy Water is the only mineral water that is sourced and bottled in the United States, all others are imported. Plus, Crazy Water is committed to supporting the local food scene and provides options for recycling and reducing waste. They now offer glass bottling options as well that are soon to show up in Dallas. They have truly shown they are a leader in eco biz and continue to impress me with their endless pursuit to bring the highest quality, local water available. Drink Crazy Water, live long and enjoy life.

-Miso Crazy-

2011-01-21T15:16:00.000-06:00

Currently my top 3 favorite foods-
1) nut butter
2) local eggs
3) miso

This is always changing with the days, weeks, seasons etc. The first two I'm confident you are very familiar with, but have you ever tried miso? (other than miso soup?) Do you know what miso is?

Miso - is a traditional Japanese seasoning produced by fermenting rice, barley and/or soybeans, with salt and the fungus kojikin, the most typical miso being made with soy. (wikipedia)

Miso's health benefits include (but not limited to) increased food utilization and absorption due to its high Lactobacillus acidophilus content, as well as its high amounts of naturally occurring b vitamins. It's easy to use and is a versatile staple not to be ignored. I use miso in soups, salad dressings, oatmeal, for soaking, etc. It can be found at any natural foods grocery store such as Whole Foods or Natural Grocer and is relatively inexpensive. Most are cultured at least one year (yellow sweet miso) and up to 3 to 5 years (red dark miso). Here is my current favorite miso infused food:

MISO PORRIDGE - *adopted from Nourishing Traditions*
1 cup organic oats, rolled or cracked
2 cups water (or to cover)
2 tablespoons naturally ferments light (yellow) miso

With pastured local eggs and Nates Raw Harvest

RECIPE :
In the evening, cook oats in water for 5-10 minutes or until water is absorbed. Allow to cool and mix in miso. Cover and leave the mixture at room temp overnight. In the morning, reheat gently without bringing to a boil. (I actually prefer mine cold when left in the fridge).

It's great topped with nuts, fruit, eggs, yogurt or by itself.

enjoy

3 Fat Loss Tips GUARANTEED To Work For 2011

2011-01-19T09:56:00.000-06:00

I recently ran a very short clip with Hilary Kennedy of YouPlusMedia on how to get fit in 2011. I'd like to elaborate a bit more here for those interested.

1) Keep it REAL:
What is real food? Food that is not denatured, tampered with, processed or unlike how it is naturally found in nature. It's as simple as that. Organic fruits, vegetables and grains (in their natural state), grass fed meats and organic grass fed dairy are all real food.

When we eat real, quality foods, our body needs less. Fats, carbohydrates and proteins are not what we are seeking at the biochemical level. It's the nutrients that make them up that is most important. In terms of quality, studies now prove that local and organic foods have greater levels of nutrients per quantity of food. You are not only what you eat but qualitatively what you eat. Start where you can and see what works best for you.

2) Quality Movement:
What is quality movement? Movement that is within your limits. If you don't know your limits, start here. If you do, then you already understand the benefits of monitoring speed, tension, breathing and alignment as well as not moving in pain. That to me is quality movement. I personally think we place too much emphasis on "gym" movement with a tendency to negate the effects of "life" movement. Gym movement is based around form that is not necessarily natural or intuitive in many ways. I would say you most likely do not move in life like you do in the gym. With that, there really is no right or wrong form... only what is correct for YOUR body and YOUR goals. That again is quality movement.

3) Relax:
Are you familiar with the phrase "As above, so below"? If I am tense in body and mind, am I not tense on a cellular or biochemical level? Do I not perceive the world to be more tense or stressful? If we are overly stressed about working out, losing weight, getting healthy, etc, it can actually be detrimental to progress. The more we can relax, the more clearly we can listen and see... the more we can tap into what our body is trying to cue and the better we can respond. The goal is perpetual progression. Better is better and better is more.

peace

Ginger Brew

2011-01-14T13:42:00.000-06:00

Refreshing Ginger Beer. It's a super easy fermentation that takes a little patience but is worth the outcome. It's great to have around the house for kids or for anyone wanting a super fizzy, carbonated beverage that has loads of health giving properties.

Ginger Beer ingredients:
3 inches or more fresh ginger root
2 cups sugar
2 lemons
water

Process:
1. Start the "ginger bug": Add 2 teaspoons of grated ginger (skin and all) and 2 teaspoons of sugar to 1 cup of water. Stir well and leave in a warm spot, covered with cheesecloth to allow free circulation of air. Add this amount of sugar and ginger every day until the bug starts bubbling. This usually takes anywhere from 2 days to 1 week.
2. You can make the ginger beer
any time after the bug becomes "active"(should hear the popping if held up to ear). Just make sure you continue to feed the bug if you decide to wait longer. Boil 2 qrts (1/2 gallon) of water and add 2 inches to 6 inches grated ginger root (depending upon taste) along with 1 1/2 cups of sugar. Boil this mixture for 15 minutes. Allow to cool.
3. Once the mixture has cooled, strain the ginger out and add the juice of the lemons and the strained ginger bug. (you can keep a few tablespoons of the bug if you wish to keep re-brewing. Simply add more water, sugar and ginger and repeat steps 2 and 3.)
4. Bottle in sealable bottles. I used the Grolsch style bail top bottles. I would recommend using something sturdy as the pressure get's pretty intense. You can use old kombucha bottles, beer bottles... whatever you have around. Leave bottles in a warm spot for about 2 weeks.

5. Cool before opening. Be prepared with a glass when ready to drink as the carbonation can be strong.

If you are interested in purchasing local ginger brew through The Movement Dallas dairy co-op email me brian@themovementdallas.com for orders.

peace

(recipe adapted from Wild Fermentation)

3 Reasons Diets DON'T WORK

2011-01-12T15:05:00.000-06:00

Dieting- the deliberate selection of food to control body weight or nutrient intake. (wikipedia)

Note* I am not referring to your diet, which is the food you consume normally on a regular basis* This is about diet-ING for body weight control (not natural).

We have all done them. We have all put our hopes into their outcomes. We have all failed with them. So why do we keep doing them?

Here is my list for why dieting is NOT effective in the long run:

1) Dieting is too restrictive:
Elimination diets - (which are pretty much ALL diets I have seen) do not work- period. "But I lost so much weight on it and felt so good." Then why aren't you still doing it? Why is the weight back?

Solution: We are meant to eat REAL food. That being said, we should also be flexible enough to handle processed or
non-real food from time to time as well. Have you taken time off from being active to go back and have soreness, pain and injury the next day, or for multiple days? Eliminating certain food groups has a similar process. If you cut out distinct areas of a normal food diet (fat, carbs, sugar) then the body actually becomes less flexible at handling these things. You have now made the situation worse. The key is to find the minimal effective amounts (mEA) of foods that are not real and focus on REAL food a majority of the time.

2) Dieting is hard:
When you go on a diet, isn't it difficult? From this we can make some associations- You are now learning weight loss is hard and takes effort. You are now learning that certain foods are associated with dieting and feel guilty when consuming. This leads to a series of associations that do not make the process any easier. Unlearning is one of the hardest things to do.

Solution: Remember, we are always learning. If you eat REAL food and incorporate things you like, then weight/fat loss becomes a natural byproduct and is easy. There should be NO effort if you are listening to your body.

3) Dieting never lasts:
See reason #1. Everything in our world is subject to change. Yin and yang... peace and war... diet and binge. Catch my point? If you 'force' change, you will be forced to change... it's as simple as that.

Solution: Build a healthy relationship with food. Don't restrict foods and do eat in moderation. Remember, there is no 'bad' food, only food outside of your limits. We are ALL familiar with moderation of all things. Being that we are all biochemically different, we need different things. Find what works for your body and keep it REAL.

If you would like more info on fat loss or nutrition contact me @
brian@themovementdallas.com

peace-

2011-01-07T14:39:00.000-06:00

Making use of some good architecture -

peace-

Ferments- Healthy From The Inside... Out

2010-12-29T14:46:00.000-06:00

I love to ferment pretty much anything and everything. There's something about the unpredictable nature that really draws me to it, yet it's very scientific. Every time I ferment, whether it's sauerkraut, kombucha or applesauce the results are slightly different. The cultures are always variable and they seem to have a personality all their own. I know I post some fairly odd looking pictures from time to time, so I wanted to explain briefly what it is and why I do it.

Fermentation in food processing typically is the conversion of carbohydrates to alcohols and carbon dioxide or organic acids using yeasts, bacteria, or a combination thereof, under anaerobic conditions. (thanks to Wiki)

Fermented foods have been around since we have. All over the world various cultures use and have used different techniques to preserve food, rendering it more digestible and nutritious in the process. Up until this century, refrigeration was not an option so preservation (aka fermentation) ruled supreme. Unfortunately due to the mass
production of foods which require faster procedures to produce the quantity needed, much has been lost in the way of food preserving. Most of what is done is prepared in a manner that is nothing like our traditional roots utilized for centuries. Much like other processed foods that show up in our food system, they have taken a negative toll on our health in the seeking of quantity over quality.

I get some pretty weird looks and comments when I attach the word 'fermented' to various foods so I wanted to share some of the common fermented foods that we consume here in the US?
Yogurt
Kefir
Sauerkraut
Pickled Vegetables (olives, capers etc)
Sour Cream
Wine
Beer
Chocolate
Cheese
Bread
Soy Sauce

Not as known-
Miso
Tempeh
Kombucha
bean paste

I know you have consumed some of these? Again, the problem is how they are processed now, versus how they have traditionally been processed.

Fermented foods allow beneficial bacteria build up, which in turn preserve the particular food for any given period of time. In the process, this allows for easier digestibility, assimilation and utilization of nutrients as well as a host of other health benefits. (including but not limited to)
- reduction of cholesterol
- adaptive immunity
- protects the colon
- reduction in cavities (shown in children)
etc....

ps. (I am not a doctor and these claims are based on what I have experienced and seen in research... be your own scientist)

Clearly we could all benefit by added QUALITY fermented foods back into our diet. The great news is they are SUPER EASY and AMAZINGLY AFFORDABLE to produce yourself. Walk into any Whole Foods market and you can buy decent quality fermented foods to some degree, but if you really want the best bang for you buck (as they can be quite pricey for the real deal), and a greater nutritional profile, make your own. Stay tuned as I continue this series with a number of fermentations you can do on your own. In the meantime, check out my kombucha post for an easy to drink ferment that will boost your health from the inside out. *ladies, you want better hair skin and nails?* Look no further!

(for those in Dallas who need a 'SCOBY' for kombucha making, please send me an email brian@themovementdallas.com)

(And for the brave, bean paste is a great 'hummus' style fermented dip)

peace-

An Easy Resolution-

2010-12-27T16:52:00.000-06:00

Okay. It's that time of year again. The time of year we all look forward to a fresh new slate... and come up with grandiose ideas of what the New Year is going to look like. We tend to set new goals with aligned action steps, mustering the motivation to change, but does it usually work? In years past were you able to fully accomplish what you set out to do when it began? Being in the health and fitness industry I have seen the stereotypical resolutions come in full force by January and gone by late February. I can predict this fairly accurately by now. So why the major drop off? Why aren't these people living the lifestyle of greater amounts of health, fitness and vitality? Were their intentions wrong or bad? Of course not. There is absolutely nothing wrong with wanting to look, feel or think better. Where did they go wrong?

Simple- not knowing their limits and/or working to or beyond them.

Why have an all or nothing mentality? It's either 7 days in the gym for an hour and a half getting beat down, or nothing. There is no mention of listening to the body. The more soreness and pain, the better. Fortunately we now know this is not the best way to either start a new habit and develop something we actually enjoy doing. A huge part of movement is the enjoyment factor. Why does a healthy body have to slave away on the treadmill, elliptical (or insert movement here______)? Well.. you don't have to. You simply have to find something you enjoy doing, work within your limits and repeat. It's honestly that simple.

If you would like to learn the best way to determine your limits go here...

If you would like to learn what it looks like to work within them, go here...

As the masterful Lao Tzu once said-

"Fill your bowl to the brim and it will spill. Keep sharpening your knife and it will blunt."+++__

Remember, better is better and better is actually more. The idea is to progress every single day in any direction possible. Patience, consistency and specificity will get you there faster than ever before... it has to!

I WOULD LOVE TO HEAR NEW YEARS RESOLUTIONS BELOW!!!

peace-

Knowing Your Limits-

2010-12-12T18:20:00.000-06:00

If you saw my last post -Working Within Limits- you now understand the importance of doing so. I will also assume you want to be better at determining those limits. My teachers have made it as easy as possible to understand, so I will do my best to pass it on to you.

How do you know your limits to movement?

Stopping a movement at (∆ = change)
∆ speed
∆ tension

That's it. It really is that easy! In any movement, if your speed changes, your tension goes up to try and complete the movement. These are both precursors to pain and injury. We have been taught to move beyond both, and as a result set ourselves up to failure.

Again -
-IF YOU WORK TO YOUR LIMITS YOU WILL FIND THEM, IF YOU WORK WITHIN YOUR LIMITS YOU WILL EXCEED THEM-

As you move more under less tension and within your limits, your body will allow you to accomplish more. This is adaptation, you have no choice.

I can't tell you how many x-athletes and clients I have seen that want so badly to go beyond these limits because of what they have done in the past or because of what they have seen. Don't fall for it yourself. If you go beyond your limits, you will eventually break. Allow your body to dictate and set boundaries, and expand them by working within them. To learn more about tested movement and working within your limits check out the GYM MOVEMENT protocol or come visit us at The Movement Dallas. I promise you will get better, faster than ever before-

bj-

Working Within Limits-

2010-12-07T09:00:00.000-06:00

Definitions of limits

the greatest possible degree of something:
as far as something can go
the boundary of a specific area
the greatest amount of something that is possible or allowed

Can we agree on the above definition?
If yes, then why do we insist on choosing systems or ideas that take us beyond what we know to be our limitations? This can be applied to ALL of life, but for the purpose of this post I would like to discuss movement/training.

What training systems or programs am I referring to? Pretty much all of them! Think about it... Is there a method that teaches you to listen to your body, is guided by YOU and not some set movements you should do? Most teach that in order to see results, it's their way or the highway. What about your way? We live in a society that truly believes in order to attain bigger, faster, stronger or a healthier, more vibrant body, that there is going to be some pain involved... that you must sacrifice. That you must go beyond your limits and push until you break through them. Unfortunately (fortunately), that's not how it works!

We are adaptive and evolving Beings.... would you agree? That means we are ALWAYS learning and adapting to the world around us... always. Since we have agreed on this, what happens if I train beyond my limits? I learn that movement and training is hard. I begin to associate pain instead of pleasure with doing such movements, and the downward cycle ensues. But what if I work within my limits? I learn that moving is easy and my limitations are then expanded. I do want to expand my limits, right? I do more movement and it get's better and better. I see results and I now associate pleasure with moving/training. Things are looking good.

THE PARADOX IS: IF YOU WORK TO YOUR LIMITS, YOU WILL FIND THEM. IF YOU WORK WITHIN YOUR LIMITS, THEY WILL BE EXPANDED...

and I add... expanded without effort. This is your birthright. This is how the body works. This is adaptation.

Rest assured that if your training is based on the limits of someone else, there is a cost, and you will eventually break. If you're ok with that, please stop reading now.

How do we know our limits? Good question...

stay tuned for part 2 -KNOWING YOUR LIMITS-

Quality Dictates Quantity-

2010-11-16T15:31:00.000-06:00

This may be the second or third time that I have used a similar, if not the same, title for a post. I think it's one of the most important areas or discussion for those wanting true, lasting results. Just as the title states, quality in ALL things dictates the quantity in ALL things. Let's break it down further-

movement-
quality movement dictates how much (quantity) of any movement can be accomplished. Why? Quality movement means less chance for injury, which in turn means more movement for you to do. What is quality movement? This is a more relative question, but I will say any movement that is done within limits and/or without excess tension. Our industry strives on the notion that tension = strength. There is gaining evidence using the Gym Movement Protocol that this is the opposite and most likely detrimental. Tension usually = injury or pain which takes the quantity factor way down.

food-
quality food(s) dictate the quantity of food(s) needed by the body. Why? The body is not seeking macronutrients (fats, carbs, proteins). The industry has the focus all wrong! The body is concerned with the QUALITY of these macronutrients.... aka micronutrients. It's what these foods are made up of on a smaller scale... enzymes, vitamins, minerals, amino acids etc. that matter. The old calories in calories out method is WAY flawed. And to be honest, it might even be focused on an even smaller scale (chemical reactions, interaction, electricity etc)? I always strive for local and/or organically cultivated foods when I can. I test certain NutriHarmony supplements to help me with the parts I can't get through foods.
How do we know what is best for us? I guarantee its not some guru selling 'his way' through a book OR some magic meal replacement powder etc. Focus on the source and quantity will change. Test different foods and come up with what works for your body.

thoughts-
quality thoughts dictate the quantity of thoughts? I'm not sure if that's the best way to look at it. We have 60 to 70 thousand thoughts a day, so I'm not sure the quantity changes. I would say that quality questions equal more quality sensations and actions. The better the questions you ask, the greater insight into the ultimate direction for you.

peace-

Just a thought...

2010-11-11T13:17:00.000-06:00

I have been thinking about testing recently... and more specifically the Gym Movement Protocol. Not only is the approach to movement and life changing the world as I view it, but it has helped many of my clients to do the same. If you're not familiar with what this type of testing is, I will give an extremely short version. It's a method for YOUR determining what is best for YOU. Simple? Maybe too simple, maybe not. In an industry filled with gurus and followers (I have to say it's tempting), most methods of training are based around the idea that someone else knows better than you or your body. It's kind of ridiculous if you think about it? The Gym Movement Protocol says differently and allows you to ask appropriate questions to move to better in any specific direction possible. I really look forward to the day this drastically changes our industry (which isn't far off), and people start getting better faster than ever before.

peace-

Perfecting ME

2010-09-23T13:54:00.000-05:00

"He can dine on the most impossible food combinations imaginable with no evil results…” - Henry Bieler

I cannot tell you how many times I get harassed for my 'variety' of food combinations, so this quote out of 'Food is Your Best Medicine' really struck a chord with me. In his book, Henry Bieler refers to the fact that the most healthy body is one that can adapt to a wide variety of ALL things.

I couldn't agree more. Health is not about perfect living, but rather the ability to adapt to as much as possible... if not ALL things.

We have made it where we are today because of our ability to adapt. Should we not be able to increase our variety, including 'BAD' foods from time to time and still have an optimal operating being? What if incorporating more variety, improving quality (or not) actually made us better? Instead, we focus on what we 'can't' have... and limit our selection to a very small few. Last time I checked, there are over 300,000 foods to chose from on the planet! Would we not benefit to incorporate more, in minimal effective amounts (mEA) and reap the benefits of a highly adaptive digestion/utilization/assimilation system?

Attaining great health is not relegated to having the 'perfect' diet. Or wait, what is 'perfect' anyway? Who is to say? Are we not all biochemically different? Perfect for you is different than perfect for me. Why are we falling for the trap of mainstream dietary hoopla? With such convincing dogma, it's difficult to get past the vast array of misinformation. Mainstream media (mm) has led us to believe we should eat chicken breasts (no fat, it's bad), broccoli (gotta have those green veggies, cause you can't get it anywhere else) and brown rice (complex carbs, they are best for you) for the rest of our lives. Sounds pretty boring to me! And from past experience, I can tell you it is.

Food is more than it's macro/micro nutrients. Fat, carbs, protein etc. are meaningless if your body cannot use them. Raw foods, low carb, high protein mean NOTHING if my system can't handle, absorb and utilize these food stuffs. And isn't it more than just food or fuel? Food, like water, is a great connector to our source. The more we realize this connection, the more coherence or alignment we will all have, and the more adaptive we will become.

Here's to perfecting ME!

Handstand Practice-

2010-09-21T20:17:00.000-05:00

Another way to build strength-

2010-09-16T12:23:00.000-05:00

This blog often focuses on strength of another kind... the physical kind. Here's a new twist on strength for this lovely Thursday, from one of the great teachers of all time.

“Silence is a source of great strength.” ~Lao Tzu

Dedicating this day to slowing down, allowing for opportunities of silence, building strength. May this benefit you and offer the same.

peace-

2010-07-28T20:41:00.000-05:00

The Movement Dallas

Devoted to The Science, Study and Practice of Better

HOLISTIC PERSONAL TRAINING

Personal training that accounts for all of the parts of the whole biologic system, and how those parts are to work independently integrated to form the whole, highest functioning body.

In layman’s terms…we look at three major parts of our biology, determine where we can gain the most leverage, and begin work from 1 or more of those 3 areas (exercise, eating and emotional intelligence) to sustainably transform your life to meet your goals…from freedom of illness and performance enhancement to lasting fat loss and muscle gain

The 3 Parts:

1 - Biomechanics and how through correct exercise the use of our musculoskeletal system can align multiple parts of our physiology!

2 – Biochemistry and how with proper nutrition one can transform cellular and molecular coordination and communication to balance our bodies inside and out!

3 - Biopsychology and how proper lifestyle modification and understanding of how and what we think, feel and act can and will have just as a profound effect on our health and fitness goals as a good diet and proper and consistent exercise!

Ultimately it’s not so much What We Do BUT How We Do it! With the understanding that our biology is active and ever-changing we must have a program to coincide with the dynamic nature of our body. That program must be plastic, free to take whatever form your body might need at that moment. It’s not based on our ideology, but your biology. We utilize primitive feedback methods to test and determine every single time you eat or exercise what is the best thing for you to do.

“Let science provide direction and personal experience provide discretion.” We are here to make you more aware of your own feedback and offer potential solutions.

We are the Guide, YOU are the Governor!

SERVICES INCLUDE:

1 on 1 Personal Exercise Coaching (and Small Group Exercise Coaching)

Local, Organic Meal Delivery Service

Lifestyle Coaching

Distance On-Line Exercise, Nutrition and Lifestyle Coaching

Lecture, Guest Speaking, and Continuing Education (Individual and Group)

For more, contact info@themovementdallas.com

Empower yourself.

2010-07-25T11:18:00.001-05:00

Empower yourself... empower your physiology...

Empower your movement - incorporate quality, tested movement based on your specific goals and design. If your movement tests well, the far-reaching implications of that are mind blowing. Everything effects everything. Test all things, all the time. Your feedback will continue to get better and better.

Empower your nutrition - incorporate the highest quality, local and organic foods you can find. In today's fast paced world, it's impossible to source these foods always. Do the best you can, and don't sweat it when you have to resort to something else. Continue to ask yourself better questions. If you need help, look here.

Empower your thoughts - recognize dis-empowering states and beliefs. If something no longer works for you, change it.

peace-

Kombucha Who?

2010-07-15T09:28:00.000-05:00

Looks can be deceiving!

I LOVE fermentation! I consider myself a scientist, and it's a very predictable and easy way for me to create my very own superfoods. It's extremely inexpensive, and provided you have the proper starting tools can continue to give through the life of the culture.

With the huge craze in Kombucha tea peaking just a few years back, and the high price of purchase, I decided to start brewing my own about a year ago. It's allowed me to save tons (it cost's me about 10 cents/bottle) and with the recent pull from the shelves, a way for me to continue with my very own stock.

So what is it? Many people call it a mushroom, but technically speaking, it's not. It's a culture of symbiotic yeast and bacteria that ferment in the presence of sugar to create a wonderfully refreshing and detoxifying beverage. Much like the well known cultured dairy products yogurt, kefir etc., kombucha is well known for is high 'good' bacteria content. Other benefits include enzymes, essential amino acids and a plethora of b vitamins. There have been MANY claims with this tea, including a cure-all for degenerative illness and cancer, but I would base it all on your own personal experience. I include it in my diet partially because of the amazing fizzy taste and flavor, and because it contains small levels of glucuronic acid (an organic acid produced in the liver to help detoxify the body).

How to brew your own? Easy- (instructions based on 1 gal. tea brew)
1- Find a 'mother'. They can be purchased online here...

2- Fill a stainless pot with 1/2 gallon water and bring to a boil

3- Add 1 cup organic sugar and allow it to dissolve. (you can try other sweetners such as rapadura, local raw honey etc. I have had the best luck with organic cane.)

4- Add 8-10 organic black tea bags, turn off heat, and let steep for 10 minutes. (you can experiment with other teas, leaves or roots, but there is a reason why all companies use black tea)

5- Allow mixture to cool to room temperature (mothers don't like temp. changes), and add this, the remaining water to fill one gallon and your mushroom to a 1.5 gallon glass jar, which I recommend. Plastic and stainless are no good for the cultures.

6- Place a cloth over the opening and secure with rubber band. Mushroom will eventually float to the surface and create another as the ferment happens. You can use this for other cultures or donate to a friend. It truly keeps on giving-

Allow at least 7 days to ferment before testing. Using a wooden spoon or by pouring, taste. I usually allow mine at least 15 days or so, to complete allow all the sugar to be eaten up and give more of a vinegar taste. Please be aware, the longer it sits, the more alcohol it accumulates Transfer to glass mason jars or specific brew bottles. At this point you can add fruit, herbs, roots etc. and place them on the counter for an additional 2-3 days. Once finished, you can store in the fridge and consume as needed. Recommendations are to drink 2-4 oz with a meal, or as tested by what works best for you.

Drink up!

Dietary Perfection- Paralysis by Analysis

2010-07-12T16:39:00.000-05:00

"PARALYSIS BY ANALYSIS"

This topic has been churning in my brain for some time now. Finally, after reading some bs dietary dogma it was time to get it out of my head.

Is there a perfect diet? Yes and no. Confusing isn't it? This is how most people direct their nutritional endeavors and it's extremely confusing and misleading. We are told to believe that there is one perfect way for everything, including food/eating/nutrition/diets. Simply pick a side and stick to it! Don't question, eat and repeat. Just 'know' that good things will happen. If they don't, it's because you are broken and couldn't maintain your will power enough to see it through. Bullshit! ALL diets are based on FLAWED science that has no place in the real world. Stop the cycle! Put down the diet book and listen.

There is an innate way to give the body what it wants...

STEP 1 -LISTENING AND ASKING APPROPRIATE QUESTIONS -

-Am I hungry?
-Is it food that my body is truly asking for?
-What sounds best?
-How would I feel after eating this?
-How much do I 'need'?
-Do I need more? Less?

These are very basic questions that can at least start the process. They will allow you to fine tune your feedback and prune as you move along.

Now, what about food? What about macro or micro nutrients? How much fat/protein/carbs should each of us consume? I don't know, because I am not you. I am not in your body asking those questions. But I can start with a simple suggestion based on experience....

STEP 2 - GETTING BACK TO A MORE TRADITIONAL DIET COMPOSED OF HIGH QUALITY, NOURISHING ORGANIC FRUITS AND VEGETABLES THAT ARE PREFERABLY LOCAL, AND CONSUMING MEATS RAISED ON PASTURE, IS A GREAT PLACE TO START

If you're not there yet, no worries. Life is a journey... let's start now-
-what small changes can you make today that would be better? ex. adding fruit? adding vegetables? going organic? eliminating processed foods? fast food? etc.

-If you ask this question daily, you will be amazed how not only your nutrition/eating changes, but many other things-

Most diet books are based around strict guidelines eliminating huge portions of a traditional diet, whether that's meat, carbs or fat. I have tried many of the various diets out there and I am here to say none of them where built specifically for me. They did give me tools to ask better questions, and I did learn some interesting tidbits along the way. Many are based on the focus of quantity and pay very little respect to quality. What I have found, is that when we stick to foods that are closer to how they have thrived in nature, the potential for a food to be better for me goes way up!

It's not about a complete shift tomorrow, or the next day... but a gradual answer to the question... Is this better? Isn't that what it's ALL about? Being better today, than we were yesterday? It's really not rocket science, but it does take quality, tested practice and some patience. Ultimately what you come up with is a sustainable way to look and feel how you've always wanted.

Here's to the the journey ahead! Please post/comment as you start incorporating these ideas-

July 12 - 2010

2010-07-12T16:32:00.000-05:00

Summer is in full swing - the TX peaches are amazing and the dairy is fully loaded and peaked with goodness -

630-
Enfusia tea

830-
homemade cottage cheese and yogurt
dried buckwheat groats
chia seed
apples and peaches

1145-
Enfusia tea

12-
salad (green leaf and kale with seaweed)
sprouted lentil and mung bean
carrot, tomato
tahini, miso and ginger dressing
pork sausage

315-
few bites of raw milk smoothie previously frozen (pb, banana, chocolate)
manna bread with peanut butter/honey
few slices of peach

4-
ginseng and ginger tea

730-
Kale salad with lentils and seaweed
roasted chicken thigh (courtesy of TMD Real Food Cooking)
squash and carrot medley (TMD Real Food)
AMAZING butter beans (TMD Real Food)

815-
Chamomile tea

Day 80 - June 29 - 2010

2010-06-29T15:34:00.000-05:00

tested movement-

flat barbell bench - 135, 185, 205, 235 X 3 (new PR)
handstand pushup - 15
tricep pushup - 20,15,15

Short session approx 20 minutes. Looking to get two in today with a stint outside at the local 'play' gym.

peace-

Brian Speaks...: The Importance of Quality-

2010-06-21T15:55:00.000-05:00

Brian Speaks...: The Importance of Quality-

The Importance of Quality-

2010-06-21T13:52:00.001-05:00

Why do we always have a tendency to focus on 'HOW MUCH' when it comes to 'attaining' health? Quantity... it seems to be the driver of most things in our lives.

Movement-
How long was your workout?
How many sets/reps did you accomplish?
How many different exercises did you do?
Was is hard? Killer? Painful?

Nutrition-
How many fat grams, carbs, protein or calories are in that?
How much can I get for X amount $? Wow.. a buffet! What a bargain!
I need X amount of 'this' to be healthy!
How little did you eat?
How much did you eat?
What did you portion look like?

What if we looked at it through a different lens? What if we are asking the wrong questions?(I assure you, we are). All of the above questions/statements are quantifiable... we can measure them. But at The Movement Dallas, we truly believe that quantity is dictated by the QUALITY of any given thing. Let me say it again... quantity is dictated by quality! This post could go on forever, but let me re-frame some of the above questions.

Movement -
Were all of your movements tested eliminating the Elements of Effort?
Were all of your reps/sets tested eliminating the Elements of Effort?
Did you do X amount of exercise because it tested well? Were they specific to the goals you are looking to achieve?
What are we teaching the body if we are moving through pain, excess tension and if it's hard? THE BODY IS ALWAYS LEARNING!

Nutrition-
What is your food SOURCE? Is it of quality?
What is your food SOURCE? Is is of quality?
How do you know the X amount you need? Did you test that? Or is that someone else belief?

It's so simple-
Movement- Do quality tested exercise with varying degrees of specificity. Test... re-test and test again. If you don't test you are guessing. If you want to learn testing contact me at The Movement Dallas.

Nutrition- Eat quality tested foods with varying degrees of specificity. Is your goal fat loss? Eat high quality foods tested for your body. Is your goal muscle gain? Eat high quality food tested for your body. Simple.

Of course there are other details that can make you better, but this is where most need to start. Begin testing, and eliminate what no longer works... and along the way if you need someone to help guide your feedback don't be afraid to reach out-

peace-

Day 71 - June 21 2010

2010-06-21T13:44:00.000-05:00

HOT here in Dallas! I have been oscillating morning outside workouts with studio workouts- this morning was inside...

10:45a - 11:30a
BB Chest press - 155 - 10.10.8.8 165 - 6.5 135 - 10.10.8.10 (85 reps - 12525#)

SA Squat/Press - 30 - 10 35 - 10 45 - 6.6.8.8 (48reps - 3820#)

Total time - 45min

Felt great... looking forward to taking more pics soon for comparing-

Day 65 - June 15 2010

2010-06-15T18:30:00.000-05:00

Great session today- 2 PR's!

Day 64 - June 14 2010

2010-06-15T18:22:00.001-05:00

Quality tested exercise -

Day 60 - June 9- 2010

2010-06-09T19:26:00.000-05:00

GREAT movement day! I can say I PR'd on everything, being that I haven't done these movements in so long. Craig Keaton, my friend, business partner and amazing trainer at The Movement Dallas coached me in exercise today really cleaning up much of the feedback I was unaware of. It was a fantastic workout, and one of great, tested quality movement-

BB Push - 155 X 42 reps total vol.
Loaded FS - 88 X 51 reps total vol.
Bodyweight Row (supinated) X 40 reps total vol.

workout time - 4:47p - 5:22

Day 55 - June 4 -2010

2010-06-04T19:18:00.000-05:00

Day 120 is almost half-way here and while I haven't been absent, it's been a few since the last post. Movement is testing well, but the priority of updating my movement had temporarily taken a back seat. Thought I would post a video shot in one of my favorite settings - outside. This one is based around novel exercise and a couple of specific athletic goals I am working towards. Handstand pushups (almost reached my goal of 5) and human flag (proving to be the most challenging right now).

Day 43 - May 24 2010

2010-05-24T19:52:00.000-05:00

Really interesting past few weeks in terms of motivation. I just have not been motivated to 'move' as I was when I started the 120 day transformation. I know this is the ebb and flow of what my body is asking/wanting, but today I wanted to experiment a bit with changing my state. I 0ften forget how powerful music can be in changing our physiology, good or bad. I ran across some old school stuff that I used to lift to and it really sparked me. Pantera, Tool, Rage - all the hard, heavy rhythms that got me through my bodybuilding days. It definitely took me back, but this time I had a new school twist. Testing...

KB Circular snatch - 20kg/12, 12, 12, 10, 10
KB 1 arm row with rotation - 20kg/12, 12, 12, 10, 10
Barbell Curl - 50/10,10,8 (added pronated press), 8(press)

5-7 minutes KB juggling and handstands

Total time - 50 minutes

Next time you need a state change, try switching up the tunes-

The Movement Dallas REAL Food Meals/Catering-

2010-05-21T16:01:00.000-05:00

An amazing event last night @ LuluLemon Northpark! The Movement Dallas REAL Food Meals/Catering made a debut along with another local ambassador DeAnna Anderson. We were expecting about 30 people, but were blown away with the turnout. My guess would be about double that and it was a huge success. It's such a beautiful thing to not only provide REAL food to people, but also in a way thats prepared using traditional methods by a natural foods chef using the HIGHEST quality ingredients.

Stay tuned as we are getting TONS of positive feedback - More photos to come-

Day 38 - May 2010

2010-05-19T17:57:00.000-05:00

Up @ 5a to train clients-

7:20a - PReveryday - ran my 'route' in 13:08 (33 seconds faster)
lower body workout -
Tested - step ups, front squat, side lunges, swings

8:15a Total time 55 minutes-

Day 36 - May 17 - 2010

2010-05-17T14:59:00.000-05:00

Really motivated to step up on some of my athletic goals as I realize they will hugely transfer into what I am wanting to achieve aesthetically.

Tested handstand wall press -
KB handstand - PR time held (intensity) -
Ground to standing sit up -
KB leg swing -

35 minutes -

Felt great! Diet is a bit off these days. Food quality is spot on but volume is not. I almost ALWAYS test food, just never the amount. More on that in the future-

Day 33 - May 14 - 2010

2010-05-14T17:40:00.000-05:00

A beautiful run day here in Dallas - rainy and 65 degrees.

Movement has not been testing extremely well this week. I had some time to spare so decided to test my walk/jog/sprint... tested great! I wanted to experiment with not wearing a watch as I tend to base my distance/time on what I see. Started the time before I left the house and finished at 18:36, which is a solid 2 miles.

2 miles = 18:36 (new PR)

peace-

Day 30 - May 11 - 2010

2010-05-11T18:55:00.000-05:00

GREAT tested movement day- continuing to move to day 120!

#PReveryday pushup volume -

Day 29 - May 10- 2010

2010-05-10T19:11:00.000-05:00

More and more going on these days but I have a commitment for myself to keep these blogs going. Last week movement, testing etc. had been out of my awareness compared to where I started but I feel the gravitation back toward my 120 day transformation. I realize it's all about the journey and it's not about a perfect straight line. It's the bumps where we ultimately learn to refine or fine tune and throw out what doesn't work. This past week there was plenty that did not work... and I am better know that I know that.

Legs tested best -
Front Squat with 24kg KB -
12,10,12,12,12,10,12

Walking lunge BB (95lb)
12, 12

Walked for 45 minutes with my lovely fiance-

much love-

Day 22 - May 3 - 2010

2010-05-03T07:33:00.000-05:00

Great post via -

mnmlist: the price of convenience

If there is one direction modern society has been moving in during the last century, it is convenience. That pretty much sums up the last 100 years or so: washers & dryers, cars, airplanes, TVs, microwaves, personal computers and the Internet revolution, fast food, agribusinesses, frozen food, dishwashers, machines and modernizations of any kind.

We’re a society of conveniences, more than anything else. But at what price?

The global warming crisis, for example, has been entirely caused by conveniences, and the solution, many say, must be just as convenient as the problem: electric cars, clean energy, smart homes, organic convenience foods. I’m not entirely convinced — I think we’re going to need to rethink our love of conveniences.

The obesity epidemic has also been caused by conveniences: fast food and microwaveable meals and food that has been processed and artificially flavored so eating takes so little work that we do it in huge amounts. The solution, for many, must also be convenient — they don’t want to cook their own meals or put in hours of exericise. They want fast but healthy meals that are ready instantly, exercise that can be done in a few minutes or that feels easy, pills and surgery that solve our fat problems. My thinking is that exercise is and should be hard work — hard but fun. Cooking healthy meals takes a little time, but it should be enjoyable and mindful cooking and eating.

Cars are wonderfully convenient, except when they aren’t: hefty monthly payments, taking time for maintenance and cleaning and fueling, breaking down in the middle of the highway or not starting or getting a flat tire, getting road rage when stuck in rush hour traffic, circling the block to look for parking, and so on. The cost of that convenience, of course, is our health and our environment — small prices to pay, perhaps.

Convenience always comes with hidden costs, when you look at the whole picture. Sometimes that cost is to the Third World, or to the environment, or to our own future, but hey, that’s Somebody Else’s Problem (SEP).

I once said we should unautomate, and it’s a thought that we should come back to often. It’s inconvenient to hang dry clothes, but it’s also pleasant and sustainable. Having a small home garden is not as convenient as relying on agribusiness, and yet it’s worth the price of inconvenience. Walking, biking, and taking mass transit isn’t so convenient, but it’s much more enjoyable and sustainable than relying on cars.

What inconveniences can we incorporate into our daily lives that would be rewarding in many ways? I don’t have the answers, only the question.

Day 18 - April 29, 2010

2010-04-29T20:44:00.000-05:00

# PReveryday intensity BB hang clean/Press (reps+weight)

Day 17 - April 28 - 2010

2010-04-28T11:43:00.000-05:00

Tested mvmnts - (short on time and was interested to see if my body thought the same)
8:35a
Swing -
BU KB press -
Bicep curl -

8:55a (Time wise I was good until about 915, but my body said otherwise). All those folks who claim you can't get a good workout in less than 30-45minutes, my body says otherwise!

10:30a - Downtown meeting with You+ MEdia and Crazy Water.

11:30a - kombucha

2p - lunch at Kozy kitchen with all the Lululemon Ambassadors.
Veggie connection with grape kombucha

4--7p - training clients at The Movement Dallas

Too much kombucha today! Seriously feel a little off...

Day 15 - April 26- 2010

2010-04-26T08:01:00.001-05:00

Barbell Chest Press -
95/25, 115/15, 12, 12, 165/8, 6, 115/16, 115/12, 115/11

1 Arm DB Clean/Press-
45/10, 45/10, 45/10

48:32 (slow) I took my sweet time- but it felt good..

Day 13 - April 24 - 2010

2010-04-24T09:03:00.001-05:00

An amazing Saturday morning -
6:45 a - At the studio to train clients- Enfusia in hand
9a - Random breakfast of half kombucha, bone chicken broth and roasted veggies ?
Carrot, nut butter
10:45 - coffee (decaf), raw milk
12:45 - lentils, coconut, raw beets - banana bread

Tried a little parkour workout again, but I wasn't in a good state and it didn't test well either.

Saw 'No Impact Man' at Texas Theatre... representing The Movement Dallas/Urban Acres.

Day 11 - April 22 - 2010

2010-04-23T14:40:00.000-05:00

Continuing to work on my parkour movements... as it continues to test well. This is just a small sample of some things I was messing around with-

#PReveryday intensity (handstand time held 16sec)... time for a new goal.

30 seconds?

Day 10 - April 21-2010

2010-04-21T19:57:00.000-05:00

busy day

8a - 8:32a
Ended up with PUSH testing best -
Standing OH BB press -
Lying barbell chest press @ 90deg flex -

4:55p-5:24p
Tested parkour (handstands and various poses)

Back is feeling much better after quality tested movement.

until tomorrow -

I Am That-

2010-04-21T12:58:00.000-05:00

I have had the same thoughts popping up lately, and I wanted to share them. They are by no means in any specific order, just what I have experienced with my pursuit to be better, healthier, leaner, more vibrant, more mobile, flexible, strong etc...

Based on my own empirical evidence there is NOT one way -
My way is no better than yours -
What works for me might not work for you-
There is no need to unnecessarily label -
I am not a bodybuilder
I am not a vegetarian
I am not a meat eater
I am not a parkour'er
I am not a vegan
I am not a yogi
I am not a omnivore
I am not a mixed type
Shall I go on?

I AM a human being who listens to his body(most of the time) and does human things...
I AM a human being who oscillates between all of these things based on my physiology...

What matters more than anything is quality testing... in ALL things. Tested thoughts, tested eating, tested big body movement. I will continue to question all of my current belief systems to find what works best for me.

peace and much love-

Visit The Movement Dallas to find out more -

Day 9 - April 20 - 2010

2010-04-20T19:41:00.000-05:00

Haven't been overly motivated this week, and my guess is that it's due to my low back still acting up. I tested a few pull movements today, and most didn't test well. Here is what I came out with.

Standing hammer curl -
Handstand overhead for time -

Total time - 34 minutes .

Hopefully my body will be craving more movement tomorrow.

Day 8 - April 19- 2010

2010-04-19T18:24:00.000-05:00

No workout since last Thursday as it was a long weekend of moving and getting settled in. We not only moved our Urban Acres store, but I also moved in with my lovely fiance, Kami. We are still moving boxes and doing our best to de-clutter and minimalize, but I was able to get in a great push workout this morning.

Here's what it looked like. Tested MANY different things (and I had some lingering pain from the move), and this is what tested best. I set a new PR in my DB press, and my pain level actually decreased doing movements that where ultimately best for my body.

DB chest press - 45lb/ 26, 13, 13, 8, 11, 8, 10

Super Wide Pushup - 12, 12, 8, 10, 10, 8, 9

Inverted Handstand press - 5, 6, 1

Side Lateral Raise - 15lb/ 22, 16, 15

Tri extensions - 20lb/ 21, 12

Total time 50 minutes - total volume tbd...

It's NOT a Lack Of!

2010-04-15T10:18:00.000-05:00

The reason you're not where you want to be -

Is not a lack of superfoods
Is not a lack of exercise
Is not a lack of relaxation
Is not a lack of knowledge
Is not a lack of probiotics
Is not a lack of gym equipment
Is not a lack of dieting
Is not a lack of core strength
Is not a lack of omega 3's
Is not a lack of excuses
Is not a lack of healthy foods...
AND ON AND ON.....

OR

I could be wrong and it might be ALL of these things, I don't know (but YOU do...or do YOU?)

it IS a lack of LISTENING TO YOUR BODY-

People pay me to make themselves more aware of their own biofeedback-
I cannot do it for them-
They have to be willing to do it for themselves-
But I can help them learn FASTER-
And I can help them become more efficient and effective-

The answer is ALWAYS there-
ARE YOU LISTENING?

To learn more about biofeedback training and how you can be better everyday, email me @ brian@themovementdallas.com

peace-

DAY 3 - April - 14 - 2010

2010-04-14T07:10:00.001-05:00

5:30a - Up and out (VERY well rested)
5:45 - Enfusia
6 - run/walk with client (21:09)
7:45a - tangerine, couple of coconut flakes... (pre-wrestling filler)

8a - Wrestling was on the agenda, and it actually tested well. Continuous movement for approximately 50 minutes. It's been a while since the last match, but initially felt super strong coming out. I definitely set a new PR. (tested great up until about the last 40 minutes, then it was distress training :)

Something I didn't think about when setting my goals was my athletic improvement that I am seeking in regards to wrestling. There are a few things I could be much quicker, responsive on. I tend to lose quickness and speed as the length of the match progresses.

9:30 -Red cabbage coleslaw, apple chopped with balsamic
Carrot and nut butter
10:15 - Organic local coffee, raw milk
12:30p - half of a cosmic cranberry kombucha
Lunch - (tested beautifully)

5:00 - Tested running and handstands (horrible).

8:00p - LONG day! Just finished and I am whipped.
Dinner - few bites of pizza from Whole Foods that Kami brought and a raw kale salad. It really wasn't testing well. Came home and had a purple carrot and peanut butter... time for some zzzzs.

peace-

Day 2 - April 13- 2010

2010-04-13T12:22:00.000-05:00

It's amazing how great I feel after doing only movements that tested well yesterday. The workout was simple, but it wasn't easy... but I feel like I could do the same thing again today-

I tested both my parkour athletic movements and my pull exercises - pull tested best;

7:00a - 7:30a
TRX pull-up - BW/12,10,9,9,7,7,7,8,7
superset

Standing DB Row - 45lb (90)/10,8,8,9,6,7,7,8,5

Standing DB curl (pron/sup) - 35lb (70)/4, 25lb (50), 7,6,5,6, 20lb (40), 8

Looks like it was a #PReverday- volume (reps+sets)

5:40p
Handstands where testing well so I did a few held sets and was actually able to bust out 2 solid handstand presses :)

Food -
5:15a - Enfusia
7:50a - raw yogurt, whey, coconut flakes, apple
8a - still hungry, celery with ~1 tbspn. org. natural peanut butter
11a - large mixed greens salad, sprouted lentils, flax cracker and dressing
12p - Enfusia
4 - strawberries, yogurt (did not test well)(bad choice)
7:45 p- Salad with chicken thigh, broccoli and hummus.

hasta manana-

DAY 1 - April 12-2010

2010-04-12T11:05:00.000-05:00

Here it is... simple and as specific as possible -

My goals -
aesthetic first (being that is my primary goal)

increase lean muscle mass in my chest/calves
chest - currently - 40 inches
calves - currently - 15 inches (right)

decrease;
waist/hip - currently - 34 inches @ navel, 39 in. @ hips
fat around abdominals - see photo

athletic goals primarily around parkour
increase amount of time held in handstand - currently ~ 5 seconds
handstand pushup/unassisted goal of 5 reps - currently 0

My program is to simply test everything I am doing, and let my body determine my end result. I don't necessarily have a weight focus, but I will at least get a baseline as I expect it to change. While I am not trying to get in my old bodybuilding form in 120 days, I would like to compete again while showing these methods can get me where I want FASTER.

Today's workout - 9:05a - 9:42a

Tested various upper body push movements. This is what tested best-
flat bench db - 45lb (90)/24reps, 45/15, 45/12, 45/12, 45/14, 45/13, 45/14, 45/14, 45/14, 45/18 (14760lbs total)

superset

split stance OH db press - 35lb/6reps, 25/10, 25/8, 25/8, 25/9, 25/8, 25/8, 25/10, 25/10, 25/10
(4470lbs total)

Total volume - 19,230lbs lifted

120 Day Body Transformation-

2010-04-11T16:14:00.000-05:00

Over the next 120 days I want to allow others to see my body/physique transformation using the Gym Movement Protocol. We have been using this for sometime at The Movement Dallas and I want to give this wonderful gift to others at they set out to increase their fat loss and muscle gain potential.

This is simply a test. I HIGHLY believe in these principles as I use them for myself and my clients but want to show others how simple it truly is. If applied properly, I believe this will not only change the health/fitness industry, but also how we view the world around us. I know that's a huge claim, which is exactly why I want to show YOU how simple it can be...

Tomorrow is the official 'start' for me, and I will be sharing in detail my goals, initial pictures, workouts, PR's (personal records)(and there will be many), food, videos and more of what has/will test well for ME...

Again, this is not so you can do what I do, but simply to learn new tools to apply to your movement, fat loss or muscle building goals... and to ALL get better in the process. What an amazing thing!

Until tomorrow -

"If you want to know anything, you must question everything."
-Frankie Faires

"If you don't asses (test), you're simply guessing"
-Paul Chek

Peanut Butter Banana Bread

2010-04-11T14:57:00.000-05:00

Sunday 2010-11-04

Need a healthy variation for those overly ripe bananas? The Movement Dallas/Urban Acres has one to solve your dilemma, peanut butter banana bread/cake. I LOVE this recipe and it's extremely malleable.

My variations -
Flax, Almond flour blend
Brown rice flour instead of coconut flour
Date pieces instead of honey to sweeten
chopped apple

pure goodness!

enjoy-!

Monday 2010-05-04

2010-04-05T11:07:00.000-05:00

What would happen if we all stopped for just a second, and listened to what our bodies where telling us? Would the world be a better place? I think so.

Based on my experience, when I eat, move and live according to what my body is telling me, I feel more able to express who I want to be. It's amazing how good movement effects good thoughts, and good thoughts effect good eating and good eating effects good movement and good movement effects good eating... and on and on. You can imagine the flip side of that, the downward spiral that we ALL have experienced, when we do not listen.

My body was telling me veggies sounded good today - I listened.

peace-

New direction is apparent...

2010-04-02T16:42:00.000-05:00

Haven't posted in a while, and for good reason. Life! Things have been slammed, but I want to make more consistent posts to update people on some of the wonderful things I am learning in my amazing journey. I want to take this blog a new direction... a direction where people can learn from my experiences and my story. I want to show what works for me, and help others learn to listen to what works for them.

peace and much love-

'Anti-Cleanse' step 2!

2010-03-03T10:35:00.000-06:00

ANTI-CLEANSE: Step 2: The Great Experiment

Action!

It’s this simple to begin the ANTI-CLEANSE. Define your goals, begin defining action steps, and GO!

All of you have probably noticed the many similarities between your action steps, if not identical action steps, to reaching so many of your very diverse goals. That’s great! It shows us how simple we believe it is too attain optimal health. Now notice I did not say easy, I said simple. Each of you will still have to do the work everyday, and will need to remain conscious of your actions daily, so that through the process you can determine if your actions are appropriate. Somedays a specific action might be exactly what your body needs while other days it might be highly inappropriate. Our bodies are an incredibly dynamic and non-linear system of systems. Expect change. The change needed might be drastic or so very slight. I say this because I don’t want any of you to worry about sticking to your actions when, and if, they do not produce the result you desire. Too often I see people doing the same thing, the same actions, over and over, and they are shocked that it hasn’t produced the result they are seeking. Do not be ideological in your pursuit. Be experimental. If it works, do it again. If not, try another action that is specific to the desired result. Do what works for you, not what is “supposed” to work. Expect that your actions may be different from day to day to achieve the same result and that your successful actions very well may be strikingly different from your friends and neighbors.

TMD will be posting many articles to help better inform your decision making through this process so don’t feel like you are all on your own now. We are here to help, but you must do it. We are here to make each of you more aware of your own feedback and offer potential solutions. BUT only You know what’s best and only You can do it!

Focus on what you want. Listen to your body every step of the way. And allow yourself to change your actions with your changing body… Cheers to the greatest experiment of all. Life!

Visit The Movement Dallas to find out more about training, nutrition and lifestyle modification! See YOU there!

The ANTI-CLEANSE

2010-02-16T14:10:00.000-06:00

Want to try a new approach to 'cleansing'? Try The Movement Dallas 'ANTI-CLEANSE'! Take yourself to the next level without force of change. Find out what is best for YOU!

- Have we got your attention?

- Want to know more?

- Want to do the ANTI-CLEANSE with us?

- Then you must personally post a message here or on our facebook…

- Let your body’s revolution begin!

visit The Movement Dallas for more info-

I will be there-!

Say NO to GMO!

2010-02-08T11:51:00.000-06:00

Great post from Mercola-

10 Reasons Why No One Needs GM Foods

GM foods won’t solve the food crisis

A 2008 World Bank report concluded that increased biofuel production (crops grown for fuel rather than food) is the major cause of the increase in food prices. GM giant Monsanto has been at the heart of the lobbying for biofuels -- while profiting enormously from the resulting food crisis and using it as a PR opportunity to promote GM foods!

GM crops do not increase yield potential

Despite the promises, GM has not increased the yield potential of any commercialized crops. In fact, studies show that the most widely grown GM crop, GM soy, has suffered reduced yields.

GM crops increase pesticide use

U.S. government data shows that in the U.S., GM crops have produced an overall increase, not decrease, in pesticide use compared to conventional crops.

There are better ways to feed the world

A major UN/World Bank-sponsored report compiled by 400 scientists and endorsed by 58 countries concluded that GM crops have little to offer global agriculture and the challenges of poverty, hunger, and climate change, because better alternatives are available.

Other farm technologies are more successful

Integrated Pest Management and other innovative low-input or organic methods of controlling pests and boosting yields have proven highly effective, particularly in the developing world.

GM foods have not been shown to be safe to eat

Genetic modification is a crude and imprecise way of incorporating foreign genetic material into crops, with unpredictable consequences. The resulting GM foods have undergone little rigorous and no long-term safety testing, but animal feeding tests have shown worrying health effects.

Stealth GMOs in animal feed -- without consumers’ consent

Meat, eggs and dairy products from animals raised on the millions of tons of GM feed imported into Europe do not have to be labeled. Some studies show that if GM crops are fed to animals, GM material can appear in the resulting products, and that the animals’ health can be affected.

GM crops are a long-term economic disaster for farmers

A 2009 report showed that GM seed prices in America have increased dramatically, cutting average farm incomes for U.S. farmers growing GM crops.

GM and non-GM cannot co-exist

GM contamination of conventional and organic food is increasing. An unapproved GM rice that was grown for only one year in field trials was found to have extensively contaminated the U.S. rice supply and seed stocks. In Canada, the organic oilseed rape industry has been destroyed by contamination from GM rape. In Spain, a study found that GM maize “has caused a drastic reduction in organic cultivations of this grain and is making their coexistence practically impossible”.

You can’t trust GM companies

The big biotech firms pushing their GM foods have a terrible history of toxic contamination and public deception. GM is attractive to them because it gives them patents that allow monopoly control over the world’s food supply. They have taken to harassing and intimidating farmers for the “crime” of saving patented seed or “stealing” patented genes -- even if those genes got into the farmer’s fields through accidental contamination by wind or insects.

View it here

MERCOLA

Enjoy!

Sweet!

2010-02-01T10:30:00.000-06:00

Stole this from The Movement Dallas site as I make it all the time (enjoyed it last night) and it's an AMAZING sweet treat, with very little guilt :) It's gluten-free, loaded with great healthy fats (from mixed nuts in crust), and is completely RAW! Awesome...

Raw Apple Pie

2009 March 14

by themovementdallas

With spring and warmer weather right around the corner, everyone’s taste buds are beginning to crave fresh fruits, lights salads and refreshing juices. Well, we have got the treat for you! This amazing Raw Apple Pie is a fun, healthy recipe for the whole family to make that will also quench your desire for something light and sweet.

Ingredients:

For the crust…
2 cups raw almonds
2 cups organic pitted dates
Pinch of sea salt

For the syrup…
1/2 cup pitted dates or raisins
1 organic orange

For the filling…
5-6 whole apples
1 cup organic raisins
2 tbs cinnamon

Begin with the crust. First put a handful of almonds in the food processor and grind. Sprinkle on the bottom of the pan as a base layer so that the crust does not stick to the bottom. Then put your almonds and dates, along with a pinch of sea salt, into the food processor. Grind that up, and then form this sticky crust into the pan using your hands.

Next, make the syrup. Mix your dates or raisins with a peeled, seeded orange. Blend until it makes a pasty syrup. Add a little water if you want a thinner consistency.

Then, for the filling, peel and slice 5 whole apples into a mixing bowl. Add syrup and cinnamon to apples and toss with hands. Take half the apples and put into food processor and blend. Fill pie with apple filling. Layer top of pie with remainder of apples and sprinkle raisins on top. It is then ready to serve!

Variations: There are many variations to this apple pie. You can use any type of raw nuts for the crust – or a mix of different kinds. You can also experiment with toppings: you can use fresh raw cream from Full Quiver Farm and make homemade whipped cream! Another good topping is Coconut Cream Concentrate from TropicalTraditions.com. Enjoy!

beauty is all around - better is all around

2010-01-07T20:18:00.000-06:00

Too many times I get caught in the negative aspect of given situations and have to stop and see the beauty in my environment. Struggling with perfectionism, I have always had the idea that things had to be a certain way (my way), which always led to pulling out the negative, without shedding light on all of the wonderful things gone right. For me 2010 has been a year of wonderful, ever evolving change, pulling from the wonderful things that I did in 2009! I have finally come to realize, with the help of others, that it's about perfect'ing, not perfection. This is simply nothing more than a perception of our reality, which I truly believe we create. Perfection would be boring and stale... and not inspire us to create all the exciting things that are happening around us. I want to be that change and excitement that others see! To live in a loving world that truly cares and wants to give back. To me, the world doesn't need to be perfect, just simply better than yesterday. I promise, if you can put this to action in your life YOU will be better too! Love one another, give back, do things that are good/right for you and crazy things will start happening.

peace-

Fresh Start for 2010 -

2010-01-05T12:31:00.000-06:00

Another great post from Zen Habits. Why not live everyday with a fresh start?

Relax -
Do what you love -
Focus on that thing -
Do it again -

How to Make the Most of the Fresh Start of a New Year

Start from a place of peace.

“Each morning we are born again. What we do today is what matters most.” ~ Buddha

Post written by Leo Babauta. Follow me on Twitter.

We’re several days into the New Year, and many of us are still basking in the glow of a fresh start.

Every year, January brings renewed optimism for change, for a better life, for a better you. And that’s a wonderful thing.

It’s wonderful, because this fresh start gives us a chance to reinvent our lives and ourselves. It allows us to reinvigorate ourselves, to shed the baggage of the previous year and do anything. Anything is possible!

That is a gift, my friends, and I suggest we make the most of this gift. Not just by creating and sticking to resolutions (here’s my guide for doing that), but by reinventing the way we live.

Here’s how.

1. Let go.
Many times we are held back by the tangled web of previous failures, commitments, emotions, barriers. We cannot change careers because we’re used to what we’re doing and it’s too hard to change. We cannot find time to get healthy and fit because we have all these other things to do. We cannot find time for our loved ones because we have too many commitments.

This is all old baggage. A fresh start demands a clean slate. Let everything from the past go (easier said than done, I know). Clear your plate and your palate.

Let go of attachments to what you’ve been doing for the past year, or years. Let go of failures. Let go of fears you’ve built up. Let go of reluctance. Let go of your ideas about what your life has to be like, because that’s the way it’s evolved so far. Let go of long-held beliefs and habits.

You have a fresh start. Let go of last year, and start anew.

2. Decide what matters most today.
Forget about your goals for all of this year. Instead, decide: what do you want to do today?

What matters most to you, to your life? What are you most passionate about, right now? What excites and invigorates you? What would give you the most fulfillment?

Often the answer is in creating something, making something new, helping other people, becoming a better person, working on a project that will be an accomplishment to be proud of. But whatever your answer, have it clear in your mind at the beginning of the day.

This might be something you work on all year, or it might just last a month, or it might last a week or a few days, or just today. It doesn’t matter. What matters is today — that you’re going to work on this with all your heart, today. Tomorrow … we’ll decide on that tomorrow.

3. Clear away distractions and focus.
Clear away email and Facebook and Twitter and your favorite blogs and news websites and social forums, clear away the iPhone or Blackberry or Android or cell phone, clear away all the little nagging work and chores and errands that pull at your attention, clear away the clutter that surrounds you (sweep it off to the side to deal with later).

In fact, if you can, shut off the Internet for awhile. You can come back to it when you take a break.

Now, find focus. Even if only for 15 or 20 minutes at first, but preferably for 30-60 minutes. You can take a break and check your email or whatever after you’ve focused. Focus on the thing that matters most. Do it for as long as you can, until you’re done if possible. Feel free to take breaks, but always return to your focus.

When you’re done, focus on the next thing that matters most, and so on.

4. Find happiness now.
Don’t look at happiness as something that will come when you’re done with this goal, or when you’ve attained a certain accomplishment or certain amount of wealth or material goods. Don’t look at happiness as a destination, something that you’ll get later.

Happiness is possible right now. Always remember that. When you push it back until later, it’ll never come. When you learn to be happy now, it’ll always be here.

When you’re doing whatever you’re passionate about, whatever matters most, whatever you decide is worthy of your time and heart and focus … be happy! You’re doing what you love. And that is truly a gift.

5. Reinvent yourself, every day.
Every day, you are reborn. Reinvent yourself and your life, every day. Do what matters most to you, that day.

It might be the same thing that mattered most yesterday, or it might not be. That isn’t important. What’s important is today — right now. Be passionate, be happy, right now.

You’ll have a fresh start every single day — not just on January 1. And that, my friends, is the best thing ever.