Testimonials from the IKFF Kettlebell seminar with Steve Cotter, June 28th, 2009.

Last week’s class with Steve Cotter here in Tokyo Japan was a resounding success. Just watching him at work with the class attendees made me realize that the subtleties to this seemingly simple sport are endless.That, plus our demonstration for several top level kick boxers and a UFC fighter meant that the word continues to spread, with all people attending acknowledging a new definition of personal strength and power was potentially theirs through the kettlebell.

But enough from me! I will let those that attended speak for themselves.
Kettlebells are on the way up in Japan!

Javier:

Hey Mark!
Yeah, yesterday was fun.
I’m not that strong yet, but because I’m doing some training at the gym I assumed that my muscles wouldn’t hurt after the workshop. But soon after getting back home I started feeling the muscles in my forearms. Then it was my lower back and arms. This morning it is my lower and upper back, shoulders, ass, forearms, legs… It is obvious that yesterday’s workshop touched many muscles that I don’t usually train in my normal training. I’m quite impressed actually.

But in my opinion the most interesting part was when at the end we sat in a circle and talked to Steve. I went there without knowing who Steve is or where kettlebells come from. For all I knew, kettlebells might just have been the idea of some random guy thinking “hey, let’s add a handle to this heavy ball and see what happens”. But then Patrick asked Steve about the kettlebells, and he started explaining the background, where they come from, their strengths and weaknesses, and how they compare to other types of training. I realized that there’s a deep background going back many years. This made me run a couple of searches on Google yesterday and I actually spent a lot of time reading about the sport.

Paul:

Hi Mark,
First of all my thanks to you and Steve for running the workshop it was really a great session!
I connected to Steve yesterday evening after he sent a request. It’s been funny seeing the videos of us roaming Tokyo!
Anyway back to the seminar I thought Steve was a great teacher, knowledgeable, confident and readily able to break down the finer points of techniques into easily realizable steps and drills. Having done a bit before we didn’t really cover much new ground but those finer points very definitely helped me a lot (As it did when you spotted I was out of alignment! Thank you!  On top of this the warm-ups and stretches before, during and after really added a lot of interesting stuff to my exercise “toolbox” I’m looking forward to rolling those into regular training sessions (At least what I can remember! )
I think that the session was nicely spread out. At the time I could have easily done more “sets” but looking back that would have been ill chosen and probably crippling today. As it is I’m out of condition and so a bit achy but definitely in the good way. Mostly the backside and abs but the rest of the body knows it’s had a good workout too!
I’m looking forward to training with Steve again someday and in the meantime to the IKFF’s future here in Japan!
Thanks again,
Paul

Estella:

I have been training with kettlebells for 4 years and am always amazed at how much more there is to learn about the finer points of kettlebell lifting at Steve’s workshops. This one was no exception. I stepped out of my 12kg kettlebell lifting comfort zone, did the entire workshop using the 16kg kettlebell, had fun, worked hard, and achieved some personal bests. As an athlete, I want to be able to stay relaxed under pressure and to have the strength and endurance to go longer.

Steve did a great job in breaking down each move into progressions that build upon one another. I learned how to train to be the tortoise and not the hare while gaining insight into improving my efficiency and numbers on timed sets. I went beyond what I thought I was capable of by making small adjustments to employing the proper form and breathing techniques while working the body as one unit. I literally couldn’t stop sweating throughout the workshop. It was all very gratifying and I walked away feeling confident about pushing a heavier weight for higher reps. Thanks for an incredible workshop!

Sharperatio:

–I have used KBs for cardio but I didn’t know how intense it could be using timed workouts rather than reps. I’ve done sets to achieve 200 KB swings in one workout, I’ve doing KB Manmakers and Brutal Minimal Fitness,  but those weren’t nearly intense as 1 minute two-handed swings; 1-minute one-handed swings (left and then right); and one-minute of alternate swings. I didn’t count the reps but I’m sure I exceeded 200. I was relieved to hear that my back muscles being fatigued was a normal result of the swing workout and not any neurological problem or nerve impingement. (good question from Javier), and that the swing, when properly executed, is a back strengthener.
– I was surprised to find out how weak my left-hand grip vs. my right, and how inflexible I am on one side of my body vs. the other. I probably wouldn’t have known that if I didn’t go through the dynamic warm-ups and KB exercises in that order. I thought I was flexible in my hips, but I know now that I need more work on them.
– I’ve always thought that my routine of body weight exercises, cardio workouts and KB work would prepare me for just about anything. But today, I have a lot of delayed muscle soreness in places I rarely have. I bet I’ll also be more sore tomorrow as more DOMS sets in.  I was also breathing in reverse order for swings, cleans, presses.

– I like Steve’s analogies and descriptions. For example, using the chimney to tame the arc and that KB workouts are much more aerobic than other forms of strength work. Athletes must move in all directions, not just simply backward and forward.     
I knew that Steve was in great shape before. Seeing him was just a confirmation of that. I was a bit surprised that he was much leaner than I thought, more of a compact dense muscularity. When I think of it, there are very few instructors that lead from the front like that. He did EVERY exercise through the full round  and then whenever we encountered difficulty, he had an alternate exercise that would help us in form, grip, flexibility. He was concerned about safety and our capabilities. He wouldn’t put us through anything he couldn’t deal with himself. That was cool and inspiring. The fact that he was 39 was inspiring because he has to maintain that high level of fitness over the years. When I told him I was 51 years old, he said, no, I was 51 years young.
—————————-

Having just returned myself from Certified Kettlebell Teacher training level One and Two in Malaysia, I am now better equipped to provide all who come to me wishing to learn the way of the kettlebell with the highest level information on joint mobility, flexibility and working through their own physical limitations towards real strength.

So, if you are interested in unleashing your own physical potential, drop me a line!
Looking forward to hearing from you.

Mark Atkinson
IKFF Certified Kettlebell Teacher and Fitness & Movement Dynamics Level Two Instructor

Technorati Tags: IKFF Introductory Kettlebell Seminar,testimonials

IKFF Seminar with Steve Cotter, June 28th, 2009

Inspiring.
One day and many laughs and smiles later, I am about to jump on a plane for kettlebell teacher certification in Malaysia. Once I catch my breath, I will give you all a more detailed feedback report.

But I can say this- I met a group of men and women that over the course of the day went way beyond what they thought was possible for themselves, and all found a new part of themselves which they can use from this day onwards.

Inner strength. Resilience. Encouragement. Sharing one’s journey with others. Persistence. Courage. Forbearance. Men and women alike pushing themselves to reach higher, go further.

The smiles in these pictures say it all. I have already asked the attendees to write down their own thoughts and experiences for me, and once I get a minute of free time -hah!- I will get them here.

As for Steve, what can I say? Steve is …Steve. Enough said!

Well, I better go pack my bags- enjoy the pictures!

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The power of communication

No, this is not another kettlebell article. This is a small note about communication, something that all of us do every day and many of us take for granted. Each word we utter, each effort we make, casts ripples in this pond that we share called life. No action that we do is unimportant, for things that we may take for granted or don’t even see, can be a world of opportunity, both gained and lost, for someone else.

Communication has brought you here, looking either for answers or questions to ask yourself. How great we are that we can spend this life on a quest for knowledge! That quest brought me back a year ago to my own health and well being, and has introduced me to some of the preeminent personalities in the sporting world today. I feel very blessed and honored.

My advice to you all is- never stop asking questions, never take what someone else tells you for granted. Doing so can open you up to extending further ignorance and innaccuracy.

Life is experiential in the first person- that means you. You are your own test tube- what works for you, is for you.Try new things and see for yourself the veracity of their claims. When things dont work, just keep on searching till you find the answers that you are looking for. Success will come eventually.

The power of communication brings answers and solutions. It brings us friends and an ever extending horizon of opportunities, knowledge and wisdom. What an auspicious life we have.

As I sit here waiting for the arrival of Steve Cotter, on his first visit to Japan,　I am reminded just how hard many of our teachers work to disseminate knowledge to the ever thirsty masses. When we say goodbye to a visit, they often keep going on an endless cycle.

Our teachers, be they school or professional coaches, are a precious resource. Treasure your time with them. To all of you, teachers, on the road for most part of the year, my hat is off to you.

Peace,
Markeu

KB on a hot tin roof

The fog has descended on Tokyo, bringing with it the sweltering heat/rainy season. With humidity levels at an average 80% plus, anyone living here just has to accept that for the next few months of their lives, most of it will be shared with a constant sweat. Exercising through it also is a challenge, and my hat is off to all those athletes out there living in tropical countries, because theirs is a touch road.

Had my first session today (Sunday) with Hiroyuki Owatari, a K1 fighter (K1= the name for the professional kickboxing circuit here in Japan) and full time salaryman/office worker, who has a fight coming up in a few months that he wants to be ready for. The kettlebells are going to help him get there in a big way. He had watched me working out with fellow k1′er Jan Kaszuba and his interest was peaked. He learned rather rapidly that with kb’s, watching and doing were two separate realities altogether!

(More about Hiro later- he’s a very interesting guy and will be interviewed here sometime soon)

It was hot while we trained, and raining that hot, tropical rain outside that comes in through open windows as a thick heavy moistness. I went through the basic kettlebell movements one by one, and Hiro emulated in kind, as we gradually worked through the layers of coordination necessary; posture, breath, relaxation, drive, flow. His face changed from intensity to smiles in the course of the afternoon.

Gradually the mindset of those around me here in Japan changes- what people initially look at with skepticism and judgement gradually becomes openness and discovery. Its been a few weeks now since I first turned up at the kick boxer gym with these funny looking cannonballs and six foot tall Jan wielded them about. Tentative attempts to pick a kb up were met with ” oh, so heavy!!” Yet, here was Hiro, a few weeks later, an hour or so on the very basics, making it look easy. And people took notice.

At the end of our session, as we went through a three exercise circuit, combining everything that he had learned during the afternoon, another fighter sat down and watched as Hiro worked. The constant, obvious level of energy he was expending, pneumatic expression of breath and showering stream of sweat was a pretty good indication that Hiro was totally in the zone. Our watcher was total concentration- taking in how Hiro kept going, yet was sucking in air like an automatic engine, creating a steadily expanding pool of sweat as he worked.

Fighters work hard. There is no other way to say it; when the sweat starts to flow, it flows like a fountain, and it doesn’t stop when the workout is finished.The kettlebells just add one further layer of intensity, power and coordination to any conditioning routine.

At the end of it all, with Hiro rehydrating after a challenging session, the watcher got up, and unasked, wiped up all of Hiro’s sweat off the floor, then bowed to him and left quietly, without even waiting for a thankyou. When the Japanese repsect something, it shows in their actions.

I got some tutoring on the fine arts of kicking, and suddenly we are out of there and into the damp, darkening sky. Where did the afternoon go? A quick stop at a nearby cafe and a quick deep discussion on finding the balance between work and sport (more on that in the interview).

I did a lot of boxing this weekend, but I find my body is bouncing back well after each session. Still got a long way to go, but that’s the fun of the journey, isn’t it?

IKFF Lesson Series on Human Biomechanics, Lesson 1

Mike Mahler – telling it straight.

Mike Mahler is one of the top level figures in the international kettlebell and fitness community today, and a man whose name and reputation loom larger than life. Known and admired for his straight talking, no-nonsense approach to personal development and physical fitness, he is one of those modern day personalities that lead by embodying the essence and veracity of their own teachings.  I recently had the chance to ask Mike a few in-depth questions about his own path as a sportsman, the development of his business Aggressive Strength , his ongoing research and study into the field of hormone optimization, and the trials and tribulations of his own personal journey. Here is a rare insight into a remarkable man.

GKJ- Hi Mike, thanks for taking some time out for us at Gaijin Kettlebell Japan. As you probably know, although kettlebells are still very much an unknown quantity here in Japan and still in the early days, you are quite well known. Your name, your books and dvd’s pop up on Amazon.jp and the Japanese internet regularly. How is your own kettlebell practice progressing? What other forms of exercise do you use to supplement your personal physical development?

Thanks for doing the interview. My kettlebell training business has come a long way. I went through Pavel Tsatsouline’s RKC course in early 2002 and started my kettlebell training business full time in May of 2002. My very first workshop in Northern Virginia had eight people. Now there are probably hundreds of people doing kettlebell workshops all over the US and all over the world. There are several certification options now and more kettlebell information than ever before.

The first few years of my business were very difficult. Very few people even owned kettlebells and it was not something that people were either familiar with or cared about. I kept pushing hard and in 2005 my business hit a critical mass and my income tripled. Workshops started filling up fast all over the country and my DVD’s started to sell really well. I pushed hard for the next few years doing tons of workshops and producing several Kettlebell DVD’s.

Regarding my own training, from 2001 to 2006 kettebell training was my primary source of working out. I used other tools as a supplement such as clubbells, resistance bands, body weight drills, but kettlebells were the primary focus. In 2006 my wife and I moved to Las Vegas. Going from an apartment to a big house allowed me to set up a nice home gym and add some variety to my workouts. Now I use kettlebells in addition to thick barbell training, trapbar for deadlifts, I have a pull-up station for pull-ups, chin-ups, and hanging leg raises. I also cycle in clubbells, power rings, resistance bands, sledgehammer training, and battling rope work. Finally, I like to do some 2-3 mile walks a few times a week with a 106lb weight vest. My goals are more strength, power, and conditioning these days and I like to have a fair amount of variety to keep things enjoyable.

GKJ- Your work now with Aggressive Strength expands to cover a wide range of topics and disciplines. What is it you look for in a topic of study to expand your base of knowledge?

I look at real strength as much more than how much weight you can lift or how fast you can run. Being in great physical shape is no doubt important and a critical component of being strong and fit. However, I like to encourage people to take what they learn from training and carry it over to other aspects of life. Be a better person. Be more assertive and pursue the life you want, rather than settling and just coasting through life. Being strong in the gym but weak everywhere else is not real strength.

Aggressive strength is a philosophy on taking charge of your life. It is about taking self responsibility for your health and well being on several fronts.

I like studying things that improve the quality of one’s life. This is what led me to the field of hormone optimization as you are only as healthy as your hormones. If you do not optimize all the major hormones: insulin, growth hormone, DHEA, Testosterone, DHT, androstendione, progesterone, estrogen, thyroid hormones, glycogen etc you can forget about being your best and enjoying life fully.

GKJ- Recently, you released some very interesting work on hormone optimization for health and well being. What brought this about? As an athlete and trainer that is getting older, does this type of issue become more and more important to you? In a nutshell, what advice do you give people who approach you with these kinds of questions? How much of this is really a “science” ?

Often we study things that are self serving and then we realize that other people can benefit from the information. This is why it is important to share our stories in life as many can benefit from our personal journeys.

This is the case with my devotion to learning about hormone optimization. I went through some stressful periods during the first few years of my training business. In addition to financial stress, I was dealing with personal stress on many levels, which eventually resulted in a severe case of pneumonia. I almost died from this and by the time I had medical treatment they had to pull 40 liters of fluid out of my lungs. I realized full well where an overload of stress will take you.

Stress literally kills and ironically many people are addicted to stress. Stress causes the hormone cortisol to rise and an increase in cortisol activates the fight-flight mechanism which makes us very alert. Many people are actually addicted to this state and that is why they crave stress. Stress makes them feel important and alive. Some level of stress is no doubt important as we do not grow and feel enthusiastic when everything is easy. However, too much stress kills healthy hormone production and places you in an accelerated aging state. If your cortisol goes up and stays up for too long you will eventually crash hard.

When I was going through high stress I was literally in an andropause state. This is what many men experience when they are in their 50s. However, I was only 29 at the time. My sex drive was non-existent, my sleep was off, my workout recovery was declining, and my overall zeal for life was low. I was getting depressed often even though I was doing the line of work that I always wanted to do.

I just did not want to live life this way and started studying endocrinology. The more I studied the more I realized the strong connection between optimal hormone levels and overall well being. When your hormones are healthy, you are healthy. When your hormones are optimal you have a feeling of being able to take charge of the world. Your sex drive is high, your mood is great, your strength is solid, and you sleep well every night. This is where I am now and have been for several years. My hormones levels are great and I feel strong, energetic, and excited about life.

When people come to me asking me advice on optimizing hormones, I tell them that they need to get detailed blood work to see where they are at. If someone does not have blood work then I am not willing to offer any advice. It is like someone saying they want to add 50lbs to their bench press when they have never bench pressed before. How I am supposed to help them if I do not know where they are?

Regardless, some basic information that helps with hormone optimization is:

1. You must get 8 hours of deep sleep every night. Deep sleep meaning no tossing and turning and sleep where you dream vividly. Without adequate sleep you will not produce growth hormone, testosterone, DHEA, and all of the other important hormones. Sleep lowers cortisol and increases Melatonin. It is the ultimate anti-aging practice.

1. Eat organic at least 90% of the time. 100% is even better. If you eat meat or any animal products (dairy-eggs) you must eat 100% organic. Meat, dairy, and eggs that are not 100% organic are loaded with hormone disrupting chemicals. They are loaded with chemical estrogens with disastrous effects. Look at the way animals are treated on factory farms and do not have the illusion that consuming factory farmed meat is even remotely healthy. Even if you could care less about the animal’s welfare at least show some respect for your own body and health and feed it only the best. Develop a relationship with a local farmer and get all of your meat, eggs, and dairy there. This is much cheaper than getting organic meat and dairy at the supermarket. However, it is worth paying the extra money for your health. What you spend now will save you money later on expensive medical bills.  I tell people that if they are not willing to invest in high quality food then I am not willing to help them with hormone optimization as clearly they do not care. Don’t expect me to think about how to help them all day when they are not even willing to do the basics to help themselves.

1. Have a balance of protein, fat, carbs at every meal. Barry Sear’s The Zone (30% fat, 30% protein, 40% carbs) is a good place to start. This keeps Insulin stable and a good amount of healthy fat is required for adequate hormone production.

1. Do high intensity training 3x per week such as sprinting, sledgehammer striking, circuit training. This kind of training ramps up growth hormone and helps keep body fat low. When you are fat you have more estrogen receptors which lowers testosterone.

1. Don’t drink beer. Beer is loaded with hops which is highly estrogenic. At least look for old Scottish Ale which is made with “gruit” instead of hops.

1. Work on stress management. Meditation, chi-kung, tai-chi, yoga are all great ways to handle stress.

1. Take magnesium lotion twice per day. Magnesium is a critical mineral for optimal hormone production. The lotion is a more efficient delivery system than tablets or powder. Rub on 2 teaspoons twice per day. Works very well to increase DHEA. The brand I use is Dr Shealy’s Magnesium lotion: http://www.springvalleyherbs.com/catalog/item/2872

Also make sure to take 30mg of Zinc Citrate daily. Zinc is critical for testosterone production and also helps block the conversion of testosterone into estrogen.

Beyond the above, I only work with my online clients for personalized hormone optimization advice.  I have spend too many years and dollars studying this field and I am not willing to offer more free advice. People can also learn more from the Collision Course DVD set which contains a hormone lecture and comes with a hormone optimization e-book.

GKJ. You have an upcoming book: Live life aggressively: what self-help gurus don’t want you to know. What is the book about?

It is basically a protest to all of the self help books out there now. It is a more brutal and in your face approach to how to take charge of your life. I am tired of moronic advice such as attitude is everything and fake it until you make it. I am tired of the focus on positive thinking and sayings such as everything happens for a reason. Thus, I am basically putting down some very straight forward information on what you must do to take charge of your life and be successful and why the advice that many self-help gurus espouse is flawed and ineffective. People are loving the information that I put out in my online magazine and the book will be in the same vain.

GKJ- One great thing about you Mike is that you do a lot of collaborative seminars and projects with other sports and training personalities, sharing your own knowledge and making the joint project stronger because of it. Do you see value in collaborative projects such as these?

Collaborating with the right people is powerful. It gives people much broader and more comprehensive information. In 2008 I decided to stop doing kettlebell beginner workshops to focus on other interests and put on more progressive and innovative workshops. For example, last year I put on a big 2-day workshop called “Collision course” which covered battling ropes, strongman training, body weight training, and kettlebell training. This year I am putting on a course called “Kettlebell Training In the Age Of Quarrell.” It will be a three day course that covers all of the many ways to use kettlebells effectively. The course has an incredible line-up: Steve Cotter, Ken Blackburn, Jason Dolby, Andrew Durniat, and myself. It is going to be a three day course that breaks through all of the confusion on how to use kettlebells effectively for a variety of goals. It is going to be an incredible course.

GKJ. Well Mike, this has been a rare glimpse inside for many of us, and you have certainly given us plenty to think about. What is the future for you? Where do you see yourself in ten years? What would you like to have achieved?

Thanks and I do not look at life that way. There is no point planning on where I will be in ten years now as that is too far out. Instead I trust my abilities and work ethic and do not worry about where I will be. I know what I am capable of and what sacrifices I am prepared to make to keep growing as a human being.  Focus on the moment and apply myself now and the future will take care of itself. Achievements, while important, are also illusory. Achieving goals is often anti-climatic as put people put off living now for some hopefully future happiness. Work hard and achieve goals but learn to enjoy the process where ever possible. Be serious about your goals but do not take yourself too seriously. As the Hindu Text The Bhagavad Gita states you have a right to your actions but not the results of your actions. Make your actions count.

With regards to this year I will have my book completed and I am looking forward to having a great course with the all star Age of Quarrell line up which will in turn be filmed for another information packed DVD set.

Thanks Mark for taking the time to do the interview.

Technorati Tags: Mike Mahler,interview with Gaijin Kettlebell Japan,Aggressive Strength,personal journey,hormone optimization,training,Kettlebell training in the Age of Quarrell,stress,sustainability,nutrition,lifestyle balance

In and out

Trained with Jan last Sunday night, working on punching the heavy bag, body and and leg position, avoiding punches, ducking and slipping, and finished off with the mits. I am starting to become very much aware of the rhythm that is behind any great fighter, and am also lucky to have a mentor such as Jan who can break things down in such a way that I can digest things piece by piece, and build from that into real physical understanding.

Such rhythm must take years to perfect, and I have a long term view on my own development as any sort of boxer or puncher. As I have heard over and over again, so much comes from the legs and torso.The feet, the base of everything, the body rotation and the rhythm of everything coming to fruition when the hand hits the target without the boxer losing balance.

Watching him hit the bag was like beauty in motion with so much power, as I called it, like chopping a tree. As for me…back to the basics!

My muscles are starting to adapt to the extra work I am demanding of them, and didn’t give me any grief this time during or after the workout. Relaxed, with focus at the end of the punch, punching through…all good stuff, that takes time to develop.

There is so much to learn that it reminds me of how martial art training in the East is traditionally described: first one must learn the technique, then one is caught in the technique, then one is released from the technique into pure expression.

The fact that I have to balance all this against my 9-5 and fit the training in where best I can, that is the real challenge. To remain consistent, to bob like a cork with schedule changes, unexpected events and my body’s energy cycles.

Boxing, and the kettlebell, what more could one want out of exercise?

For now I just hit the bag and breathe in and out as best I can….

Mark Sisson and the primacy of life.

All of us today, living what we call the modern lifestyle, struggle with daily food choices and long-term nutrition. Everywhere we turn, we are constantly being told what is good for us, what we need, and yet a quick assessment of the health and longevity of the society we live in will tell us quite frankly that, as a whole, we are making many of the wrong choices.

Obesity is on the rise globally, most frighteningly amongst our children, and as our society ages many adults will be struck with increasing mobility issues, digestive system breakdowns and rapidly failing health. Much of the blame lies in the food we eat every day.

So, what are the right choices? How do we navigate through our weekly food choices and come out long term winners for both ourselves and our families? How can we support our active lifestyles with a balanced and healthy food intake?

One shining light with cogent answers to these problems is Mark Sisson, whose long term practical studies have educated millions and new book, The Primal Blueprint ,was released this year. He is one of the world’s leading proponents of an alternative, realistic and achievable lifestyle that has taken the fitness world by storm. Coming from a background as a top level athlete and having served for 15 years as the anti-doping and drug-testing chairman of the International Triathlon Union, Mark embodies everything he knows and believes within his own pragmatic lifestyle.

I spoke with Mark regarding his work and how he incorporates what he teachers within his own lifestyle. Here is a brief look at an extremely intriguing man and dynamic personality.

GKJ- Thanks Mark for taking time off your busy schedule to answer a few questions. You have carved yourself a niche as one of the premier writers of the sporting/nutrition world, gaining much respect from all due to your willingness to embody your own teachings and develop your ideas as an ongoing “work in progress”. For many, you are the cutting edge of this kind of research. Do you feel that this is a heavy burden?

Not at all. I am very opinionated in this area and have always felt compelled to call it like I see it. I think I offer a unique perspective carved from a diverse background as a top athlete, coach, researcher, anti-doping administrator, supplement designer, etc. Few people have the background and the platform to be able to put all this information into a “world-view.” My mission with the Primal Blueprint is to show ten million people how they can regain total control of their health. The only way to do this is to provide cutting edge research and making the explanation understandable and entertaining.

GKJ- What is the nutritional state of the world today for your average person or athlete out there eating what is considered a normal diet? What kind of dangers do they face without consideration of how much diet plays a part in their long term health and performance?

Well, as you know, the state of nutrition world-wide is dismal. Many of us are eating too much of the wrong things and paying the price – whether we are an average non-exercising citizen or a top athlete. Many people will be able to “get away” with dietary indiscretions for most of their lives and not be dramatically affected by the small aches and pains that they could avoid by altering their diets. But far more people will likely suffer ill health in some form or another unless they change what they are doing. It might be diabetes or obesity in “normal” people and arthritis or heart problems even in regular exercisers who abuse their bodies with the wrong workouts fueled by the wrong diets. Exercising alone does NOT necessarily confer a long, disease-free life. Diet is crucial. The Primal Blueprint actually started as a diatribe against athletes training too hard and eating too many carbs. It eventually expanded to encompass all people.

GKJ- You yourself have been through an incredible physical journey. As you get older, what is the biggest challenge for you?

Not getting injured. I still like to play. In fact, all my so-called “training” is done so I can play Ultimate (Frisbee), snowboard, surf, golf, etc. Being 56 means that playing hard may sometimes result in an injury that takes weeks to recover from instead of days like when I was young. So I back off a bit when I feel myself getting too caught up. I no longer race my 15-year-old son down the black diamond runs when snowboarding or I back off when I’m racing to catch a Frisbee in a crowd of defenders.

GKJ- This year, you have released a new book, The Primal Blueprint. What kinds of answers can the average reader expect from reading your work?

I think the Primal Blueprint very succinctly explains how humans evolved to be strong, healthy and disease free and how our genes expect us to behave in certain ways that we don’t always honor. No one has yet explained health in exactly this context. Most of the book details the steps we can take to literally “reprogram” our genes to be healthy, lean, fit and disease-free. This reprogramming is possible even if you think you are doomed because your family history is one of obesity, diabetes, heart disease, etc. It is a very empowering program and the results we have seen over the past few years are overwhelmingly positive.

GKJ- One of the things you talk about in your theories is the fact that a person needs to look to natural foods rather than supplementation which is primarily chemical based. How easy is this to do? The main issue for many people is time and cost. What is the answer?

Of course natural foods are best, but there are some shortcuts in supplements as well: things like protein powders that can fill the void when we can’t get to real foods or fish oil capsules to make up for the imbalance in Omega 3s in our diets. But eating Primally (mostly meats, fish, chicken, veggies, fruits nuts and seeds) can be quite inexpensive if you approach it right. When you remove all the processed foods we have come to rely on and focus on natural foods, you find that you naturally eat less (without getting hungry). Many people tell me they have saved money going “full Primal”.

GKJ- What is your advice today for your average person who is wanting to take more control of their life and diet? Where should they start?

Start by cutting out the sugars. No desserts, candies or colas/sodas. Next start cutting grains (pastas, cereals, breads, pastries, etc). That alone will result in huge benefits. It takes a few weeks of discipline to cut these out, but when you do so and realize you can eat all the meat, veggies, fruits, nuts etc whenever you find yourself hungry – and still lose weight – it’s a powerful thing. After about three weeks, you lose the cravings for the carbs and simultaneously your body starts learning to extract most of its energy from your stored fat. At that point you are well on your way. The exact process is detailed in my book The Primal Blueprint (www.primalblueprint.com)

GKJ- Mark, thank you for your time today, and I look forward to reading more about your discoveries. I am off to get the book!

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IKFF Joint Mobility Warm-up Phase 1-Part

IKFF present Little 9 Heaven Qigong form

Steve Cotter introduces some key concepts and practice points with Qigong.
Just in time for the weekend!

Enjoy!
Markeu